How to Shift your Mood in less than 60 seconds
From @Brainchanges on Instagram…
Most people try to “think” their way out of a bad mood, with marginal success. The tips will shift your state very quickly, and help rewire your brain for better emotional control.
Move something. Anything. Movement signals your brain to release dopamine and norepinephrine, which are chemicals that boost mood, energy and focus. Even light activity like stretching or walking can interrupt a stress loop.
Breathe out longer than you breathe in. Long exhalations activate your parasympathetic nervous system (the “rest and regulate” branch) which calms your heart and brain. It helps shift you out of fight-or-flight mode. (For more on this, see my post on the Physiological Sigh.)
Say: “This is hard and I can handle it.” Reframing your thoughts reduces cortisol and builds emotional resilience, without denying reality. It tells your brain you’re in control.
Play a song that matches how you want to feel. Music activates your brain’s reward and emotion centers, like the nucleus accumbent and amygdala. It’s one of the fastest ways to shift mood.
Talk to yourself in the 2nd or 3rd person. Saying “You’ve got this” creates emotional distance, which helps you manage strong emotions more clearly and calmly. It’s like coaching yourself.
Name the feeling. Labeling emotions like “sad” or “axious” reduces activity in the amygdala, the part of your brain that detects threats.
The content of this post comes from @brainchanges on Instagram. Check them out, they’re worth following.