5 Ways to Lighten your Mood

Burnout. I keep hearing this term. You know the feeling— drained, lacking energy & focus. Maybe even feeling stuck because of it. Overall, feeling emotionally and physically exhausted.

Burnout is real.

But a little shift in our mood can go a long way.

Keep reading to learn 5 ways to help you feel better and more centered. More yourself.

Feeling burnout doesn’t have to be job-related. It can be due to lifestyle. And right now our lifestyles are….busy. You may be working from home, you may be feeling overwhelmed and busy, and there may be a feeling of uncertainty in the air. Add any of that to your regular stress and no wonder you feel drained.

These tips can offer you a little boost when you need one. A way to lighten your mood. Try them out and see if they resonate.

Spend time in nature

I bring up getting out in nature any chance I get! But it’s because it helps! Take a quick break and get out into nature. Nature doesn’t have to be a wooded forest or a long hike in a park. Spending 10 minutes in any natural space can impact your mood. A natural space can be a park, a garden, or going for a walk in your neighborhood. So dress appropriately and get your booty outside.

Use aromatherapy

It can be difficult to focus and make decisions if you feel overwhelmed because your mind can feel scattered. Essential oils can help shift your mood. The oils below help to lift your mood and clear your mind. Use the oils in an inhaler or diffuser. The scent molecules in essential oils travel directly to your brain as you inhale. They especially impact the amygdala, the emotional center of the brain. Try these 2 essential oils:

Rosemary (Rosmarinus officinalis ct camphor) – the strong, fresh, and herbal aroma is uplifting and helps to clear the mind.

Bergamot (Citrus bergamia) – the aroma of this oil is citrusy but softer and sweeter compared to other citrus oils. This oil is emotionally uplifting yet also relaxing.

You can combine the oils or use them individually. If blending, you can use the “drop by drop” method. Start by adding 1 drop of each to your diffuser/inhaler and see how you like the aroma. Then see if you want a little more rosemary or bergamot. This way you get a customized aroma for you.

Quick note – There is no safety concern when using bergamot in a diffuser or inhaler. But don’t apply bergamot to the skin undiluted. Serious skin burning or damage can occur if bergamot oil is applied and the skin is exposed to the sun or a tanning booth because it is phototoxic. It may be used safely (no phototoxic response) on the skin in a blend at no more 1-2 drops per 1 oz of the carrier. If you are using the oil on an area of your skin that has no exposure to the sun or UV light, then there is no safety concern.

Ujjayi Pranayama

The ujjayi (pronounced “ooh-JAI-yee”) breath is one you can do anytime, even while practicing yoga. It can help to lighten your mood by bringing focus and calm.

• Sit tall. Inhale deeply.

• Open your mouth and exhale “haaa”, as if you’re trying to fog up a mirror.

• You’ll feel your throat muscles slightly constrict. After you exhale, close your mouth, and repeat.

• Continue for a few rounds to get the hang of the sound and how your throat will feel.

• Then when you exhale close your mouth but make that same “haaa” sound. Your throat muscles will still slightly constrict.

• Continue for 3-5 minutes, or however long you feel comfortable.

This breath is sometimes called “the ocean’s breath” because the sound you make as you exhale sounds like waves of the ocean.

Plank it!

You may be asking, how in the world will plank lift my mood??? But hear me out. Plank requires focus and builds strength and stability. A little strength and stability can go a long way during a time when we feel drained. Try it.

1. Start on your hands and knees. Press strongly into your palms.

2. Extend one leg back then the other to come into plank. At this point, you can always lower the knees straight down. It’s the same work with the core. Planking on a chair is also a wonderful option and easier on the wrists (refer to picture).

3. Keep pressing through palms so you don’t sink between shoulder blades.

4. Keep low front ribs into the body, don’t let them fall to the floor.

5. If you are in full plank press thighs to the sky.

6. Breathe here for 5-10 breaths.

Flip it!

Flipping your perspective can help to shift your mood. I’m NOT talking handstands here. We simply want to get our heads below our hearts. You’ll need a wall.

1. Lean against the wall with your heels about 1 foot away from the wall.

2. Bend the knees slightly.

3. Take an inhale through your nose. As you exhale start to reach your heart forward, keeping your butt on the wall.

4. Knees can stay very bent here, it’s up to you.

5. We are trying to get your head below your heart, but don’t let your upper back round too much. If it does then bend your knees more.

6. Let your head and arms hang.

7. Breathe here for 10 breaths.

8. To come out, press into your feet, keep knees bent and slowly rise up.

Burnout can happen to any of us. Taking a few moments to lighten your mood and help you feel more centered can greatly impact your day. Try out these tips!

If you struggle to stop the negative thoughts in your mind check out this article!

Sources:

Meredith, G., Rakow, D., Eldermire, E., Madsen, C., Shelley, S., & Sachs, N. (2020). Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to MEsure It: A Scoping Review. Frontiers in Psychology. 14 January 2020.  https://doi.org/10.3389/fpsyg.2019.02942