Life can be a rollercoaster, and there are days when it feels like you’ve hit a low. I have had a lot of these lately due to my medication and the menopause so I wanted to share with you some of my tips and things that have helped me in the past.
For menopausal women like me and those battling depression, mood swings can be especially challenging. Sometimes, the best remedy is right under your nose, quite literally. From scented pleasures to simple self-care rituals, small changes can make a big difference. This blog post will guide you through some easy, at-home practices to lift your spirits and add a little sunshine into your day.
Why Mood Matters
Your mood affects everything from your thoughts to your energy levels. When you’re feeling low, it can seem like your whole world is painted in shades of grey. Menopause and depression add layers to this, often bringing unexpected emotional dips that can last hours, days or even months or years. Understanding why mood matters is the first step toward managing it. Speaking to your family doctor can help to see if there is something you need to help you but these home tips should also help.
Firstly, mood impacts motivation. A bright morning can lead to a productive day, while a gloomy one might make you want to stay under the covers. Secondly, your mood influences your relationships. When you’re down, even a friendly chat can feel daunting. Finally, your mood affects your physical health. Stress and sadness can really take a toll on your body, with aches, fatigue, or even illness.
Recognising these connections is empowering and can really help your mindset. It reminds you that improving your mood can have a positive ripple effect on various aspects of your life. And with this understanding, you’re better equipped to manage those low days when they come around.
The Power of Scents
Imagine walking into a room filled with your favourite aroma. Instantly, you feel a shift—a little lighter, a bit more at ease. That’s the magic of scent. Aromas have a unique ability to influence our emotions and mood. Whether it’s the comforting smell of vanilla or the invigorating scent of citrus, scents have the power to transport you to a happier place.
Why does this happen? Our sense of smell is directly linked to the brain’s limbic system, which controls emotions and memory. This means certain smells can evoke powerful emotional responses. For instance, lavenders are known for their calming effects, while peppermint can refresh and energise the mind.
Incorporating scents into your daily routine can be as simple as lighting a scented candle, using essential oils, or spritzing on your favourite perfume. These small acts can create a soothing environment, helping to lift your mood when you need it most.
The Art of Bathing
There’s something inherently luxurious about a warm bath. It’s more than just cleaning your body; it’s a ritual that can cleanse the mind and soul. Taking a soak in the bath is a wonderful way to unwind and can lift your mood without leaving the comfort of your home.
Warm water has a soothing effect on muscles, easing tension and stress. Bathing also encourages mindfulness, a chance to focus on the present and escape from daily worries. Adding Epsom salts, bath oils, or a favourite bath bomb and turning your bathtub into a personal spa can make all the difference.
Set the scene with candles, your favourite music, and perhaps a good book for when you get out.
Music for Your Mood
Music has an extraordinary ability to affect our emotions. The right tune can instantly shift your mood, providing comfort, nostalgia, or a burst of energy. Whether it’s a lively pop song or a soothing classical piece, music offers a soundtrack to your feelings.
Creating a playlist tailored to your mood can be a great way to lift your spirits. Start with songs that evoke happy memories or motivate you. Sometimes, even melancholy tunes can provide a sense of connection and understanding, making you feel less alone in your emotions.
Listening to music while doing daily tasks can make them feel less of a chore. Turn up the volume while cooking, cleaning, or simply lounging around.
Movement and Mood
Physical activity is one of the simplest yet most effective ways to boost your mood. You don’t need a gym membership or fancy equipment; just a little space and some motivation. Moving your body releases endorphins, the body’s natural mood lifters, promoting a sense of wellbeing.
Consider incorporating short bursts of movement into your day. This could be a quick dance to your favourite song while you wait for the kettle to boil, a gentle yoga session, or a walk into the garden to feed the birds.
The key is to find activities that you enjoy. When exercise feels like a chore, it can have the opposite effect. Choose movements that bring you joy and focus on how they make you feel, rather than any fitness goals.
Visual Comforts
Your surroundings can significantly impact your mood. Creating a visually comforting environment is a powerful way to encourage positive feelings. It doesn’t require a full home makeover—just a few thoughtful changes.
Start by decluttering your space. A tidy area can reduce stress and create a sense of calm. Introduce elements that bring you joy, such as plants, art, or photographs. These touches can add warmth and personality to your space.
Lighting also plays a crucial role in your state of mind. Natural light is ideal, but if that’s not possible, consider using lamps and candles to create a cosy atmosphere. The goal is to make your home a place where you feel safe and relaxed.
Creativity
Engaging in creative activities can be a delightful way to lift your spirits. Whether it’s baking, painting, writing, or crafting, creativity allows you to express yourself and escape from daily stresses. It’s a chance to lose yourself in the moment.
You don’t need to be an artist to enjoy creativity. What matters is the act of creating, not the end result. If you love drawing, grab some paper and pencils. If baking is your thing, whip up a batch of chocolate cookies.
The satisfaction of creating something can provide a much-needed confidence boost.
Routine
Routines provide structure and predictability, which can be comforting during times of stress. Establishing a daily routine doesn’t mean filling every minute with tasks. Instead, it’s about creating a purpose and a plan for each day, even if the only routine is that you always get up, dressed and eat three meals.
When you are able to add to it, start by identifying key activities that make you feel calm. Build these into your daily routine alongside essential tasks. Having a general plan can reduce anxiety and help you feel more in control.
Remember, flexibility is important. Life happens, and routines may need adjusting on bad days.
Nourishing Your Body
What you eat can significantly impact how you feel. Nourishing your body with healthy foods can boost your energy levels and improve your mood. It isn’t always easy when you feel low but try to think of healthier comfort foods. Instead of a big bar of chocolate think of your favourite meal such as lasagne.
If you can try to focus on incorporating a variety of nutrients into your meals. Think colourful fruits and vegetables, whole grains, lean proteins, and healthy fats. These provide essential vitamins and minerals that support brain function, mood regulation, and overall health.
It’s also important to stay hydrated. Dehydration can lead to fatigue and irritability, so remember to drink plenty of water throughout the day. By treating your body with care, you give yourself the best chance to feel good inside and out.
Connecting with Others
Reaching out to friends or family, even if it’s just a quick chat, can provide comfort and support. Sharing your feelings with someone you trust can lighten your load and remind you that you’re not alone.
Video calls, messaging apps, and social media offer ways to stay connected with loved ones if you can’t see them or feel too down to leave the house.
Think about the positives
Taking time to appreciate the positives in your life can shift your focus away from negativity. It’s about recognising and valuing the good things, no matter how small.
Try starting a gratitude journal. Each day, write down three things you’re thankful for. They could be as simple as the warmth of your morning coffee or the sound of birds outside your window. If nothing else it helps you to see that while everything feels rubbish there are small ok things happening too.
Remember
Low days are a part of life, but they don’t have to define it. Remember, it’s about finding what works for you .
If you’re keen to explore more ways to brighten your mood, consider reaching out to professional resources or joining support groups. Sharing experiences with others who understand can provide valuable support.
Ultimately, the path to a brighter day starts with small steps. Rome wasn’t built in a day, small improvements are better than no improvements.
