Mood Boosting

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We all get those off days when our mood has dipped. But don’t worry, you’re not stuck there. In this episode, I’m sharing some friendly nudges to help shift a grumpy mood. Let’s see if we can’t turn your day around together.

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Episode Transcript

Richard (00:00):
Hello there.
You hope you're doing all righttoday.
People listen to this podcastfor a few different reasons,
I've been told.
Some of you listen, you say,because you want to learn about
other people.
But a majority say they listenbecause they want to learn more
about themselves or they wantsome magic brain hack.

(00:21):
Even in therapy, people willsometimes say they want to learn
some sort of trick or somethingto help them with how they're
feeling.
And I say to them, what I say onhere, that our feelings are
there for a reason.
We shouldn't be trying to stopthem because they end up just
pushing back harder.
We need to listen to what we arefeeling, to work out what might

(00:42):
be missing.
But there's a vicious circlewith our mood that if we are
feeling low for some reason,that sadness or whatever it is,
can actually stop us fromthinking straight.
And we might need to dosomething to try and lift our
mood a little bit so that we canthen look at it and see what was
going on.
And that's what I want to talk alittle bit about today, because

(01:06):
we've all had those days whereeverything just feels a bit off.
You wake up feeling a bit flat,maybe something insignificant
sets you off, you drop yourtoast butter side down.
Suddenly the whole day feelscrappy.
Sometimes there's a reason, andsometimes it's just the weather
in our heads.

(01:26):
And that's how I like to thinkof it, that moods are like
emotional weather.
Sometimes sunny, sometimesstormy, but always temporary.
But we can help ourselves toshift a bit.
So first up, watch your bodylanguage.
It's funny how we don't realisejust how much our body affects

(01:46):
our mind.
If you're slouched, frowning,looking at the floor.
You're telling your brain thatyou feel low, and your brain
being helpful in the way that itoften is says, Oh, sad, are we?
I'll give you some chemicals tomatch that.
So do the opposite.
Sit up straight, lift your chin,let the muscles around your eyes

(02:07):
soften, maybe even smile alittle.
Not a forced grin, but a tinylittle lift in the corners of
your mouth that affects aroundthe eyes.
Sounds daft, I know, but thereis research behind this.
Try it if you like.
Let your face shift from a frownto a half smile.
Just notice the difference.
That little change might just beenough to get the ball rolling.

(02:30):
Second, tidy up.
Maybe not your whole houseunless you want to, but just one
thing, a drawer, the kitchenworktop, a pile of unopened
post.
It helps you create a bit oforder, a sense of control like
you're saying to your brain Weare capable of sorting things
out, after all.
I spent an afternoon recently,shredding a decades worth of old

(02:51):
bank statements while my wifewas away.
Not very glamorous.
But it was very satisfying andabsolutely lifted my mood in a
way that I did not expect.
A bit of life admin goes a longway.
Third, move.
Any kind of movement.
Walk to the shop.
Do some stretches.
Dance like no one's watching.

(03:12):
You don't need to go to the gymor do a workout video unless
that's your thing.
Just move.
It boosts serotonin anddopamine.
And often it's the act of movingthat brings motivation, not the
other way around.
So if you're feeling lethargic,ask yourself, what would I do if
I was already feeling better?

(03:33):
Then go and do that.
Even small actions.
Standing up, walking around thestreet, it shifts your energy a
bit.
Number four, laugh.
Even just a little bit.
Watch something funny.
Read something silly.
Talk to somebody who alwaysmakes you chuckle.
Laughter is a powerful moodshifter.
It's not only a distraction, itgenuinely changes your brain

(03:56):
chemistry I saw a study recentlythat showed that regular
laughter helps reduce your riskof heart disease, makes you live
longer.
And that doesn't have to be amassive comedy show or a full on
laugh fest, even just a fewshort clips on social media.
Something light, joyful.
It makes a difference.
The trick is to choose yourcontent carefully.

(04:17):
If you are scrolling anyway,pick stuff that lifts you up,
not drags you down.
There's enough doom and gloomout there already.
So to recap.
Check your posture.
Prove to yourself you do havecontrol over your surroundings
with a little bit of tidying.
Get moving.
And find something that makesyou smile and laugh.
Four small shifts that can helplift a heavy mood.

(04:42):
But remember, being in a badmood is pretty normal, doesn't
make you weak or that there'ssomething wrong with you, but
they don't have to control yourday either.
You've got more influence thanyou might think.
And be gentle with yourself.
If today's one of those offdays, that's okay.
Just know that you're not alonein it.
You do deserve to feel good.

(05:03):
You really do.
Alright, well that's it from mefor today, racing through this
episode.
Take care.
Enjoy those little moments andI'll speak to you next time.
Bye for now.