Habits
For Improving and Stabilizing Your Mood
Exercise and Movement
Habits
Physical activity is linked to mood stabilization. Aim for:
·
20-30 mins aerobic
exercise 4-5 days a week
·
Strength training 2-3
days per week
·
Outdoor exercise for
stress relief and vitamin D
·
Walking breaks throughout
your day
Sleep Habits
Prioritize consistent, sufficient sleep:
·
Aim for 7-8 hours each
night
·
Keep a consistent
sleep/wake schedule
·
Limit screen use before
bedtime
·
Follow sleep hygiene
practices
·
Manage stress and worry
with mindfulness
Nutrition Habits
Eat mood-supporting foods daily:
·
Vegetables, fruits high
in antioxidants
·
Omega-3 rich foods like
salmon, walnuts
·
Probiotics from yogurt,
fermented foods
·
Foods high in minerals
like magnesium, zinc
·
Limit processed foods,
sugars, caffeine
Mindfulness Habits
Cultivate present-moment focus and awareness through mindfulness
practices like:
1.
Daily meditation
2.
Yoga, tai chi
3.
Nature walks
4.
Deep breathing exercises
5.
Observing thoughts and
feelings without judgment
Social Connection Habits
Nurture supportive relationships and community:
·
Spend quality time with
loved ones often
·
Share your feelings
openly
·
Join a social group
aligned with your interests
·
Limit isolation and
loneliness
·
Help and support others
Incorporating positive habits can help you manage mood
effectively alongside professional treatment if needed.
Frequently Asked
Questions
How
long until exercise improves mood?
The mood-boosting effects of exercise start to become apparent
within just a few sessions. Consistency is key for ongoing benefits.
What
time of day should I exercise for mood?
Aim for morning or early afternoon exercise. Late evening
workouts can negatively impact sleep.
Which
foods are considered mood boosting?
Salmon, yogurt, nuts, seeds, leafy greens, eggs, berries, and
bananas are examples of nutrient-dense mood boosting foods.
