Understanding and Influencing Mood

Mood is a pervasive and enduring emotional state that shapes our perceptions of the world and our interactions with people. Unlike emotions, moods can last for hours or longer, and affect our social, emotional, physical and mental wellbeing. Our Moods are regulated by body systems and psychological factors and are impacted by many internal and environmental elements.

Mood has several key attributes, including intensity, duration, stability, and its impact on our daily lives. Monitoring these attributes can provide valuable insights into our wellbeing status. By tracking mood, we can identify triggers for certain moods and better understand the impact of strategies designed to regulate and enhance a healthy mood.

 

Benefits of a positive mood

According to research, enhanced mood positively affects well-being in multiple aspects:

 

1. 1. Improves Psychological Well-Being: Reduces symptoms of depression, anxiety, and stress, contributing to overall mental stability.
   2. Increases Productivity: Boosts motivation, focus, and efficiency in daily activities, leading to better performance.
   3. Promotes Better Physical Health: Lowers stress hormones, improves immune function, and reduces the risk of chronic illnesses, enhancing physical health.
   4. Strengthens Relationships: Enhances social interactions and fosters stronger support networks, improving interpersonal connections.
   5. Builds Emotional Resilience: Helps individuals bounce back quickly from stressful experiences, increasing their ability to cope with adversity.
   6. Aids Cardiovascular Recovery: Facilitates faster returns to baseline levels of cardiovascular activation after stress, promoting heart health.
   7. Enhances Cognitive Flexibility: Encourages flexible and creative thinking, improving problem-solving abilities and adaptability.
   8. Facilitates Long-Term Planning: Helps develop long-term goals and plans, especially during difficult times, leading to better future outcomes.
   9. Promotes Finding Positive Meaning: Encourages finding positive meaning in ordinary events and adversities, enhancing emotional well-being.
   10. Broadens Attention and Cognition: Expands the scope of attention and thinking, leading to better coping strategies and creativity.
   11. Improves Sleep Quality: Leads to better sleep, which further enhances mood and overall health by ensuring adequate rest.

 

Negative impacts of a low mood

 

1. 1. Sleep Deprivation: Exacerbates irritability, anxiety, and depression, worsening emotional regulation.
   2. Emotional Reactivity: Increases negative responses to adverse events and diminishes positive reactions to good events.
   3. Frustration and Hostility: Leads to more outward expressions of frustration and a tendency to blame others.
   4. Inflammation and Health Risks: Heightens inflammation and stress responses, increasing risk for chronic illnesses.
   5. Low Heart Rate Variability: Indicates poor autonomic regulation and higher stress load, detrimental to health. 
   6. Negative Health Behaviours: Promotes poor sleep, substance abuse, and unhealthy eating, worsening physical health.
   7. Cognitive Burden: Increases cognitive load and mental fatigue, reducing cognitive efficiency.
   8. Stress and Anxiety: Elevates stress and anxiety by focusing on problem-solving perceived issues.
   9. Mental Exhaustion: Leads to mental exhaustion through extensive cognitive activities aimed at improving mood.
   10. Decreased Decision-Making Ability: Impairs rational decision-making, due to mental exhaustion.
   11. Impaired Social Interactions: Damages relationships, leading to social isolation and further negative moods.

 

Techniques to improve your mood for the long term

Exercise Regularly: Physical activity boosts endorphin levels, which can enhance mood and reduce stress and anxiety.

Practice Mindfulness and Meditation: Techniques like mindfulness meditation can increase awareness and acceptance of the present moment, reducing stress and enhancing emotional well-being.

Get Adequate Sleep: Ensuring sufficient, quality sleep helps regulate mood and improves overall mental health.

Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can positively affect brain function and mood.

Engage in Social Activities: Social interaction can provide emotional support, reducing feelings of loneliness and improving overall mood.

Practice Gratitude: Keeping a gratitude journal or regularly reflecting on things you are thankful for can increase positive emotions and improve psychological well-being.

Limit Alcohol and Avoid Drugs: Reducing alcohol consumption and avoiding drugs can prevent mood disturbances and contribute to better mental health.

Spend Time Outdoors: Exposure to natural environments can reduce stress and enhance mood through contact with nature.

Engage in Hobbies and Creative Activities: Pursuing activities you enjoy can foster a sense of accomplishment and joy, enhancing mood.

Seek Professional Help: Therapy or counselling can provide strategies for managing stress and improving mental health, tailored to our individual needs.

 

Sources and further reading

Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136. https://doi.org/10.1111/j.1749-6632.2011.06400.x

Fredrickson B. L. (2001). The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. The American psychologist, 56(3), 218–226. https://doi.org/10.1037//0003-066x.56.3.218

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316

Mayo Clinic. (2021). Exercise: 7 benefits of regular physical activity. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Murray, S. L., & Thimgan, M. S. (2016). Fatigue and human performance. Elsevier EBooks, 115–128. https://doi.org/10.1016/b978-0-12-802412-6.00006-6

Renna M. E. (2021). A review and novel theoretical model of how negative emotions influence inflammation: The critical role of emotion regulation. Brain, behavior, & immunity – health, 18, 100397. https://doi.org/10.1016/j.bbih.2021.100397