Redefine Yourself

"How to Deal With All the Negativity on the News" Review

If you've been stressed or down on yourself, it may be time for a personal check-in. The negativity that surrounds you may be seeping into your unconscious. Check out Kate Cummins' suggestions for how to deal with this overbearing challenge (from the article How to Deal With All the Negativity on the News).

1. Check Your Emotions Regularly


News stations purposely engage you through emotional content. For them it’s just business. But unfortunately, negative news has the ability to keep you engaged without fully realizing how the information makes you feel.

So observe your news-watching habits. As you view local stations, do you pay attention to the way you connect to the information? Do you ever flip through channels and stop to watch a story that you never expected to be interested in seeing? Some content makes your heart race, holds your attention and keeps you engaged in the story, while other content fills you with anger or sorrow.

Then observe how your body reacts to the news you’re watching. Do you feel your heart racing? Do you feel your stomach twist with nerves or feel the weight of sadness coming over you? These bodily symptoms are connected with negative emotions, and they are called somatic symptoms. They engage your sympathetic nervous system (the part of your body that runs in attack mode) and can mimic anxiety.

So the next time you’re watching the nightly news or scrolling through stories on your go-to news site, check your body and feelings. If the information is making you stressed, turn it off. Get away. Detach. Knowing your limit of information flow will help decrease your connection to unhealthy emotions and keep you in control of your mental health.

2. Change Your Environment


Do you pay attention to where you get your news? Do you watch the morning edition while getting ready for work? Tune in at night while making dinner for your family? Or do you do one last check of Facebook/Twitter before you go to bed?

Negative information has the ability to wrangle its way into your long-term memories and means you’re likely to connect negative emotions to the place where you view the sad stories. Paying attention to where you watch news and limiting the environment can help you stay positive.

Think about it this way: Would you invite someone to sit on your couch if he or she told horrific stories the entire time? Probably not. As human beings, we need a place to detach from the world.

You work hard to create a peaceful living space and to make your house a home. Try to only watch the news on the bus, in your office or some other neutral location. Or bring your computer to a coffee shop and limit your news searching to certain spaces, so you can be free of negativity in your own space.

3. Talk About What You See, and Let It Go


It may seem counterintuitive to talk about the sad or horrifying stories you see on the news, but it can actually help you put them out of your mind. Do you have someone you feel safe talking about tragedy with? It’s important to engage in conversation with people you trust. Getting emotional information out in the open can release it from becoming internalized worry and concern.

There are also many community resources that you can use to discuss concerns and take action. For example, social-media groups and meetup events in the community are geared toward specific audiences. You can find like-minded people in these groups that may help you discuss the world around you.

Always make sure you have someone available to lend you an ear about negative information. If you can, find someone who will help encourage you out of the depression and anxiety that can arise from sad stories.

4. Be Aware of What Others Around You Are Saying


Social media has become a main source of connection in our world. However, it can also be a place of negative content. Do you find yourself cringing when a specific person’s posts pop up? Do your friends post a lot of negative information? If you’re surrounding yourself with people posting stories that are bringing you down, it may feel almost impossible to find positivity in life.

Sometimes the best remedy is disconnecting from social media. Don’t feel bad for unfollowing pessimistic people. Your social network, via online or in person, has to be a source of encouragement. Find stories that make you feel good. Most news sources have positive highlight stories in certain sections of their websites. Search for hero stories and you’ll find yourself in a better place emotionally.

5. Go Do Something to Change Your Tune


One of the biggest problem with disheartening news stories is that most of the time it seems like there’s nothing one person can do to change it. And that can make you feel like things are out of your control.

The best way to combat internal sadness is to do something good in your community. Turn off the television, get online and find an organization that compels you to get involved. Buy a meal for someone in need. Volunteer at a place that could use your help.

Behavioral activation increases your feelings of hope. And hopelessness is directly linked to depression. If you’re able to increase your ability to change something small in your environment, you will increase feelings of hopefulness. The world needs you to do great things. Go volunteer with your family or friends and get moving!

How do you deal with negativity? This topic is definitely worth reflection. You may also want to read "99 Ways to Redefine Yourself Today" for more life-changing inspiration.

Picture Credit: Livestrong.com-How do you think the "news" is really making you feel about yourself and the world?

More to Read:
Are you having trouble losing weight? Read "The 50 Best Weight-Loss Tips From 2015 " Review. This list helped my personal training clients in 2015 and will help you today.

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " How to Deal With All the Negativity on the News " on Livestrong.com.
"How to Deal With All the Negativity on the News" Review
Learn how to lose weight from a personal trainer in Chicago.
 
   Transform your life with Michael's  self-help book   Redefine Yourself here !


Transform your life with Michael's self-help book Redefine Yourself here!

 

"The 27 Best Anti-Aging Tips of All Time" Review

Everyone is searching for the secret to looking young over a lifetime. Here is a list of easy, natural, anti-aging tips that all of us can incorporate right away (from the recent msn.com article "The 27 Best Anti-Aging Tips of All Time")!

SKIP THE STRAW


Using a straw seems like an innocent enough habit, but over time, you may notice wrinkles around your mouth.

“Sipping through a straw accentuates those facial muscles where fine lines can occur,” says Angela Lamb, MD, an assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. The more you use those muscles, the more noticeable the lines there will become, she explains.

SERIOUSLY, DON'T SMOKE


Add this to the already-long list of reasons to quit. While less serious than reducing your chances of getting lung cancer or heart disease, smoking also damages your looks. The habit takes a major toll on your appearance, contributing to premature skin aging, wrinkles, stained teeth, and even increased psoriasis risk.

“Smoking increases wrinkles due to facial motion, and it also has a vasoconstricting effect, which means it chokes off blood vessel circulation,” says dermatologist David Stoll, MD, author of A Woman’s Skin.

EAT YOUR ANTIOXIDANTS


While a healthy diet does wonders for your entire body, fruits and veggies that contain antioxidants like vitamins B and E are particularly great for skin.

“Antioxidants help protect skin against free radicals in the environment, which are damaging to skin cells,” says dermatologist Marnie Nussbaum, MD, chief medical spokesperson for Sebamed. “They work to prevent free radicals from breaking down the skin’s elastin and collagen, resulting in more youthful, healthier skin.”

For vitamins B6 and B12, fill your plate with fish and poultry. Vegetarians can get vitamin B6 through chickpeas, which contain 55% of your DV in just one cup. And wheat germ oil (100% DV), sunflower seeds (37% DV), and almonds (34% DV) are all terrific sources of vitamin E. Need a list of nutrient dense foods? Check out How to Lose Weight Without Exercise.

FILL UP ON FERMENTED FOODS


You probably already know that foods like kimchi, sauerkraut, tempeh, and other probiotic-rich foods are good for your gut. Turns out they may also combat premature aging.

“Fermented foods have excellent antioxidant and anti-inflammatory properties,” says Craig Kraffert, MD, a board certified dermatologist and president of Amarte.

Beauty products that are made with fermented extracts may also make a difference. Dr. Kraffert recommends products that contain ingredients like fermented gingko biloba nut or mushroom extract. “The most commonly cited benefits of fermented extracts within skincare products are skin calming and brightening,” he says.

PACK ON THE PROTEIN


Most women should eat 46 grams of protein a day (more if you're pregnant, breastfeeding, or a competitive athlete). Hitting that target will help control cravings, in turn helping you lose weight or simply maintain your youthfully slim figure.

“Protein helps to build and maintain muscle mass, which we tend to lose as we age,” says Keri Gans, RD, a New York City-based nutrition consultant and author of The Small Change Diet.

Additionally, eating enough protein is essential for healthy-looking hair—the nutrient is a building block for strong strands.

Moody Wisdom: Slow down a second....this doesn't mean that your diet should consist of a steak every meal. Ideally, you should cut back on any foods that cause inflammation (think animal products). You don't need to become a vegetarian but you should make a plant-based diet the focus (with the amount of protein in mind). Check out 36 Ways to Fulfill Your Protein Needs While Losing Weight for ideas outside of the cow.

CUT BACK ON SUGAR


As if the risk for obesity, diabetes, and heart disease wasn’t enough, sugar may take a toll on your skin, too. In a 2010 study, researchers found a link between dietary sugars like glucose and greater production of advanced glycation end products (AGES).

But if you have a sweet tooth, don’t panic just yet. “The supportive scientific and clinical data, while growing, remains limited,” says Dr. Kraffert. So enjoy sugar in small amounts, and focus more on leading an active lifestyle and eating an overall balanced diet. You'll want to be especially careful with the amount of sugar in your drinks (read 20 Coffee Drinks with More Sugar Than a Can of Coke...Yikes!).

SLEEP ON A SILK PILLOWCASE


Cotton and polyester tug at the delicate skin on your face, but silk and satin pillowcases are gentler, and can prevent you from waking up with creased cheeks. “With a silk pillowcase, your skin slides on the pillow,” New York City-based dermatologist Debra Jaliman, MD previously told Health. It’s possible that less friction on your skin can slow the formation of fine lines over time. Bonus: sleeping on silk also helps prevent frizzy hair.

SLEEP ON YOUR BACK


Always sleep on your side? The habit could be causing lines to form on the cheek that’s constantly pressed against the pillow. “Sleeping on one side can definitely cause wrinkles on that side alone,” says Dr. Stoll. “I’ve seen this many times.”

Side-sleepers may want to switch to their backs—and not just to prevent wrinkles. Back-sleeping eases neck and back pain and fights acid reflux.

FILL UP ON HEALTHY FATS


There are lots of reasons to love omega-3 fatty acids: They keep you full, help your body absorb essential vitamins, and have been linked to reduced risk of cardiovascular disease. Another perk? Super-healthy skin: “Omega-3 fatty acids promote smoother, younger-looking skin by reducing inflammatory skin conditions like acne and psoriasis,” explains Gans.

MAKE EXERCISE A PRIORITY


As if keeping your weight in check and preventing chronic health conditions weren't enough, regular workouts can help you look and feel younger than your years, according to research. A recent study of older adults published in The Journal of Physiology discovered that the more active participants functioned physiologically similar to younger adults.

Your face will benefit from those personal training sessions, too: Research from McMaster University in Canada found that exercise could help slow signs of skin aging.

MANAGE YOUR STRESS


Stressful situations take a toll on more than just your mental health. “Stress and stress-associated hormones have aging effects,” explains Dr. Lamb.

Research suggests that these negative effects start at the cellular level. In a 2013 Dutch study, for example, researchers found that the cells of people who had depression aged more quickly than those who hadn’t suffered from the disease. “[P]sychological distress … has a large, detrimental impact on the wear and tear of a person’s body, resulting in accelerated biological aging,” one of the study’s authors explained in a news release.

To prevent premature aging, Dr. Lamb recommends taking steps to de-stress your life—whether that means getting more sleep, practicing yoga, or learning to meditate.

Moody Wisdom: While we can't avoid stress, we should effectively manage it. If you change anything in your life, it should be the amount of tension you mentally place on your body. Read my self-improvement book Redefine Yourself: The Simple Guide to Happiness and learn the best ways to do this.

EXFOLIATE THE RIGHT WAY


Exfoliating using beads or chemical peels is a go-to skincare strategy for sloughing off dead skin and revealing a smoother complexion underneath—but it’s important to make sure you’re not aggravating your face in the process. “Too much exfoliation is counterproductive,” says Dr. Stoll. He recommends talking to your dermatologist about the best exfoliation method for your skin type.

SCALE BACK ON SALT


You already know that eating high-sodium foods make your body retain water, leaving you feeling heavy and bloated. So it should come as no surprise that super-salty fare triggers a similar response in your face, giving you a puffier appearance (under your eyes, for example). To cut back gradually, start cooking with salt-free flavor boosters such as chili peppers, lemon juice, and fresh herbs. Not only will you look less bloated, but a low-sodium diet will also reduce your risk of high blood pressure and stroke.

DRINK PLENTY OF H2O


“Not drinking enough water will take a toll on aging skin,” says Dr. Nussbaum. She recommends aiming to drink half your weight in ounces of water per day (in other words, if you weigh 150 pounds, you should drink about 75 ounces of water, or about nine glasses).

GO EASY ON THE BOOZE


Speaking of drinking: Alcohol dehydrates the body, so think twice before having that second glass of wine. “Dehydrated skin is more likely to appear dry, sallow, dull, and crepey,” Dr. Nussbaum says. Be especially careful of white wine: the acid in white wine can damage your enamel and make your teeth more susceptible to long-lasting stains.

TAKE CARE OF YOUR HANDS


You probably give the skin on your face plenty of TLC, but what about your hands? “Without a targeted regimen to slow down the onset of dark spots and textural changes, the hands can age a person faster than the face,” Joshua Zeichner, MD previously told Health.

Sun exposure is mainly responsible for dark spots and crepey skin. Rub SPF on the backs of hands every morning to protect the delicate skin there from harmful UV rays. And at night, use your regular anti-aging face lotion on your hands to hydrate and ward off age-related dry patches.

TAKE TIME OFF YOUR CHEST


Another often-forgotten patch of skin: your chest. Too much sun exposure when you're young may leave you with blotchy, freckled skin in the short term, and down the line, you may notice wrinkles, loose skin, and white spots.

“Your best bet is to stop daily damage before it gets serious,” says Dr. Kraffert. To keep your décolletage from deteriorating, wear sunscreen on days you're not wearing clothing that covers your chest.

And if you already have sun damage, moisturize the area before bed with an over-the-counter retinol or with a cream that contains melanin production inhibitors to brighten skin. “Adding other skin-brightening ingredients such as sulfur and botanical extracts will help, too,” says Dr. Kraffert.

WASH YOUR FACE BEFORE BED


You know you’re supposed to do it, but sometimes you just… don’t. We get it. But experts stress that failing to wash your face at the end of the day is a major missed opportunity for skin to regenerate while you sleep (not to mention, it ups your chances of waking up with clogged pores).

“Skin renews itself overnight, so if you want to change the way your skin functions, the most important ingredients should be applied before bed,” Olga Lorencin-Northrup, founder and lead aesthetician of Kinara Spa in Los Angeles previously told Health.

GET SERIOUS ABOUT SUNSCREEN


You’ve heard it before, but it can’t be said enough: “Wearing SPF is the best anti-aging thing you can do for your skin,” says Dr. Lamb.

A 2013 study in the Annals of Internal Medicine found that people who wore sunscreen three to four days a week were less likely to experience skin aging after four and a half years than those who didn’t. In addition to wrinkles, sun exposure also contributes to discoloration, which shows up in the form of dark spots on your face and hands.

And that bottle of SPF isn’t just for trips to the beach. “Even passive daily UV rays cause damage to the skin that make it age faster,” Dr. Lamb says.

Moody Wisdom: I've said this before.....Your best bet is minimizing the burn time or overexposure in the sun. You really need to be mindful of what you're rubbing on your skin.

SLEEP IT OFF


You should think of sleep as being another essential step in your skincare routine. “Sleep is super important in allowing the body to regenerate, and the skin is no different,” says Dr. Nussbaum. Not only will plenty of shut-eye let skin cells regenerate over night, but it will also help prevent dark under-eye circles, she says.

VISIT A DERMATOLOGIST


Booking regular appointments with your dermatologist will ensure that you’re up-to-date on the latest anti-aging skincare developments. Your doctor may recommend treatments for more dramatic results than you’d get from home remedies or even from a trip to the spa.

For example, Dr. Stoll says he might suggest an exfoliating peel that contains glycolic or trichloracetic acid for patients. “Aestheticians can legally use up to 20%, but doctors can use stronger strengths, like 70% glycolic acid,” he explains.

MOISTURIZE BEFORE SKIN DRIES


Moisturizing takes more effort than just slapping some lotion on your face. All those pricey anti-aging products you’ve invested in will work more effectively if you use them on clean, moist skin, says Dr. Kraffert. When you get out of the shower, he suggests applying lotion within three minutes—before water on skin has a chance to fully evaporate. “Not only will you get the benefits of the moisturizer itself, but you’ll help seal in the hydration from the water,” he explains. “If you wait too long and that water evaporates from your skin, it can take some of your body’s natural moisture with it.”

WATCH THE WAY YOU TEXT


Like sipping through a straw, the repetitive motion of looking down at your smartphone can eventually cause rings to show up on your neck. “Fine lines and wrinkles can form over decades’ time through repeat motions,” says Dr. Nussbaum.

While there’s no fast fix, maintaining good posture and holding your smartphone at eye level can help. Dr. Nussbaum also recommends applying a firming lotion daily. “I favor lotions that are formulated with antioxidants and ingredients like shea butter and argan oil,” she says.

LET UP ON THE HEAT STYLING


Can't imagine going a day without straightening your hair? Laying off the flatiron even just two days a week can restore your hair's bounce and shine—and make you look younger in the process. Master the wet bun, learn to love dry shampoo, or embrace your natural texture and allow your mane to air dry.

What other anti-aging tips can you think of?

Are you having trouble attaining any level of weight loss or health success? Check out the list of tips and tricks in my post The 68 Best Ways to Lose Body Fat and More.

Picture Credit: MSN.com - Does wine really affect the look of our skin?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " The 27 Best Anti-Aging Tips of All Time " on MSN.com.
"The 27 Best Anti-Aging Tips of All Time" Review
Learn how to lose weight from a personal trainer in Chicago.
 

5 Ways to Change Your Life in February

Every change begins with a change of mindset....and you might be surprised where that begins. Recently, my friend Max shared a project that he's completing in his MBA program at Notre Dame. Considering that the new year is a new start for you, I think you should try it too! Starting today, track the following activities in a journal during the month of February (I am!):

Every Day:


- List 3 things you are grateful for
- List 1 positive experience
- Meditate for 10 minutes (Use the free phone app "Calm" or "Headspace" for help with this)


4-6 Days Per Week:


- Exercise for at least 20 minutes at medium/high intensity: Meet with a Chicago personal trainer, walk on a stairmaster, go hiking in Colorado, learn how to salsa, etc.

Every 3 Days:


- Perform 1 random act of kindness: Open the door or buy a coffee for someone you don't know, go out of your way to offer a compliment, etc.

Our lives are overwhelmed with negativity. This project could be the catalyst you need for the most positive perspective of yourself and the world around you. Before you know it, you'll begin looking for the "positive" in your daily life instead of the imperfections.

Other Inspiration:



Top 15 Travel Tips That You Need to Know
99 Ways to Redefine Yourself Today
Excerpt from the book Redefine Yourself: Define Your Purpose
Your New Years Resolutions
Your New Goals for a New Life
Your Top 3 New Years Resolutions


Help me build this positive environment for the two of us and everyone we know! Share this post with others!

Picture Credit: fitness.purzuit.com - Will you hold yourself up to a new level of strength in February?


Article Credit:
Author: Michael Moody Fitness
5 Ways to Change Your Life in February
Learn how to lose weight from a personal trainer in Chicago.
 

The Simple Trick for Finding Joy Amid Holiday Chaos

While writing my self-improvement book Redefine Yourself: The Simple Guide to Happiness, my bedroom wall was covered with sticky notes of research. Not only did this approach help me organize my thoughts, it also provided the daily direction and reminders I needed to reach this goal.

Nearly a year later, the sticky notes have moved to my closet. Now, they state my personal and business goals for 2016. I see these reminders every day and I do my best consciously (and unconsciously) to live in line with them. While I recommend that you do the same, heed this author's advice and add self-care sticky notes too-you deserve it.

*******

Create a ‘well-being wall’ and your sanity – and loved ones – will benefit.
If there's one thing I need to be my best self, it's a good night's sleep. For my husband, it's a biking session before work. For my friend Beth, it's 15 minutes of yoga. For Serena, it's a quiet bath. We all have at least one baseline self-care need that allows us to function at our most energetic, our most joyful, our best.

But during the holiday chaos, why should we even try to make time for ourselves when we have so much to do for everyone else?

The answer is simple: When we make sure to meet our own basic self-care needs, we fuel ourselves to take care of the daily tasks that make up our busy days – and still have time to care for our loved ones and friends.

Of course, practicing self-care can be easier said than done. But my simple trick – what I call a "well-being wall" – can help. The wall is a dedicated space where you'll put a sticky note every day about the small act of self-care you plan to do or you want to celebrate having done. This wall will blossom with these small acts, helping you document your efforts to cultivate well-being – even amidst the chaos of the holidays. With the wall, you don't have to wait until after the holidays to relax and experience well-being. Here's how to get started right now:

1. Scout out space.


Find a space in your house that you see every day where you can post sticky notes. It can be a blank wall in your family room, a door to your office, by your bedside table, your bathroom mirror or on your refrigerator. If need be, ask family members to help identify the right spot, and invite them to participate too!

2. Identify feel-good activities.


Think of one, two or three small things you can do for yourself that bring you a feeling of well-being or joy. Sleep 15 minutes longer one morning. Take a 10-minute walk any time during the day. Read a book for five minutes. Sign up for a personal training session. Call a friend. Watch one funny YouTube video. Play with your dog. The list goes on.

3. Grant yourself permission.


Allow yourself to practice at least one small act of self-care every day through December 31, starting today. It can be something as small as one minute of reflection about a great vacation or a loved one.

4. Share.


Get a buddy to create a well-being wall with you for mutual support. Tell your family and friends what you're doing and ask them to support you by watching the kids while you snag your 5-minute meditation session, asking you what you did each day or checking in with you about how you feel, or helping with holiday-related tasks. You can also get virtual support by posting about this self-care project on Facebook.

5.Think ahead.


Every evening, decide what one small thing you want to do the next day and when you'll fit it in. Put that on a sticky note and post it to your well-being wall. If spontaneity is your friend, decide what you'll do when you wake up in the morning.

6. Notice.


Every time you do something to tend to your self-care in any way, be sure to take a moment to notice how you feel as you are doing it, and afterward. (If you want, add what you noticed to the sticky note.)

7. Repeat every day.


You can find new nice things to do, or recycle ones you really loved. Your life is yours to enjoy!

8. Celebrate.


Notice how your well-being wall is growing, and revel in the positivity and proactive self-care it reflects in your life. Enjoy it in private, or take a photo of your wall and share it with others. Celebrate the idea that when you take care of yourself even in the smallest way, you feel better – and the people in your life benefit too.

Picture Credit: © PeopleImages.com/DigitalVision/Getty Images


Article Credit:
Author: Michelle Segar from U.S. News & World Report
The Simple Trick for Finding Joy Amid Holiday Chaos (Adapted)
Learn how to lose weight from a personal trainer in Chicago.
 

Don't wait until the new year....

Redefine your life right now.

Click below and find the book Redefine Yourself on Amazon today!

 Chicago Petsonal Trainer's Self-Improvement Book

Chicago Petsonal Trainer's Self-Improvement Book

7 ways to improve your mood in less than 5 minutes

Some days staying positive and upbeat can feel like an uphill battle. Maybe it was a stressful day at work, a fight with a friend, or even just an off day — whatever it is, there are definitely things you can do to improve your mood.

And it's no wonder bad moods can sneak up on us so often. According to psychologist Guy Winch, author of the book Emotional First Aid: Healing Rejection, Guilt, Failure, and Other Everyday Hurts, a bad mood can be caused by anything from guilt over forgetting someone's birthday, to outstanding tasks on our to do list, to not getting enough likes on a personal or important Facebook share. Basically, humans are sensitive creatures, and it's not abnormal or even uncommon for little things to get us in a funk.

What's more, according to a psychology study featured on ABC News, while a portion of our individual happiness is pre-determined by genetics and circumstance, research shows that up to 40 percent can be controlled through our daily thoughts and actions.

This means that there are definitely a number of proactive things we can do when we start feeling ourselves getting down. If you're looking for ways to turn a bad mood around, here are seven ways to improve your mood in less than ten minutes.

1. Listen To Upbeat Music


According to a 2013 study published by the University of Missouri, listening to upbeat music can actually improve your mood. The study's author, Yuna Ferguson, noted that it's important not to overthink, "Am I happy yet?" while listening, and instead just allow yourself to enjoy the experience. So don't be afraid to turn up the jams when you're feeling low.

2. Get A Good Laugh


According to an article on Prevention, a study conducted by Stanford University showed that laughter increases dopamine in our brains, which is a chemical that elevates mood. And according to the Mayo Clinic, laughter also increases oxygen to our bodies and cools down our stress response system, resulting in a positive, relaxed feeling. So the next time you're in a bad mood, try pulling up some Amy Schumer or an SNL digital short on YouTube — you'll probably feel a lot better!

3. Walk Around The Block


Daniel Kripke, M.D. at the University of California said that, "Studies show that people who get more light exposure during the day have fewer sleep problems and less depression, and evidence suggests that light can keep you alert and productive." Additionally, mental health and exercise expert Jack Raglin, Ph.D., says that, "Studies have shown that even mild exercise, about 40 percent of your max heart rate, can lift your mood," and recommendsdoing activities that match your mood instead of trying to force yourself to do something you're just not feeling — like working in your garden instead of going to a loud Zumba class.

4. Declutter


Author of The Highly Sensitive Person, Elaine Aron, Ph.D., said that "clutter is a reminder of things that should be getting done, but aren't," and can help fuel feelings of failure, and mentioned that you don't have to spend an entire day reorganizing to feel better, as "just the illusion of order is enough to ease the mind." Aron recommended just putting things into neater stacks and piles for an instant boost in mood.

5. Give Someone A Hug


Tiffany Field, head researcher at The University of Miami's Touch Institute, said in an article in Psychology Today that, "when you stimulate the pressure receptors in the skin, you lower stress hormones," and also that touching others stimulates oxytocin, which also has positive effects on our mood. Field also recommended rubbing your own forehead, hands, and neck, as self-massage has been shown to decrease heart rate and reduce the stress-hormone cortisol in our systems.

6. Think About What Went Well


In another article in Psychology Today, doctor and wellness expert Susan Biali, M.D., said to reflect on three things that are going well or three positive moments in your day, and even replay them in your mind. According to Biali, that mentally revisiting these moments will help bring back the good mood and feelings they initially created.

7. Allow Yourself To Vent


Psychology Today contributor and psychologist Leon F. Seltzer, Ph.D., said there are actually some advantages to venting about a problem to a friend, and helping with your mood is one of them. "In many (though not all) situations it’s better for you to discharge negative emotions than to keep them bottled up inside," he says, and also that, "venting helps restore your equilibrium." So while you don't want to be the person at home or work who is always focusing on the negative, there is definitely a time and a place — not to mention a therapeutic reason — to vent when needed.

There's no reason a bad mood should ruin your day — or even a portion of your day. Often times when we're down about something at work or a minor interpersonal conflict, a quick boost is definitely within your grasp; you just need a conscious desire to feel better and a willingness to take a few mindful steps towards it.

And if you're finding that your bad or low moods are lasting longer than they should, or as if you can't seem to shake them, never be afraid to reach out to a professional. You can visitMentalhealth.gov or StrengthOfUs.org for information on how to get help in your area.

****If you ever need more weight loss tips, never hesitate to send Michael an email (michael@michaelmoodyfitness.com). He is a personal trainer in Chicago and has been serving weight loss personal training clients since 2005.

Picture Credit: organicalifestyle.com


Article Credit:
Author: Bustle at Business Insider
7 ways to improve your mood in less than 5 minutes
Improving your mood while personal training in Chicago.