**, - Adam Up - How To Improve Your Mood

Published: Thu, 05/12/16

May #2

Edition #547

Hello - Hello and welcome to this week's edition of Adam Up.

You hypnosis professionals and students will be pleased to know that the Hypnosis Weekly podcast is back as of next week following a few weeks where I have been away. I have some really exciting guests lined up for you from all corners of the globe.

In the meantime, you hypnotherapists in particular may be interested to read an article that I wrote yesterday.
It is here - Are Hypnotherapists Aware Of The Diversity Within The Field of Hypnotherapy? Is There More Than Erickson vs Elman?

It is an ongoing bone of contention of mine that so many who work in the field of hypnotherapy seem so unaware of what the evidence base tells us and the true depth of research into our subject.

Do have a read.

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Onto today’s Adam Up then….

The weekend just gone I was teaching my hypnotherapy practitioner diploma. In this particular module we cover ways to help clients who suffer with depression and that involves examining a wide range of ways to elevate mood.

I ran a group hypnosis session that led to a very playful ensuing tone in class for the rest of the day. It was important to have mood elevated in the class while we examined depression as the very nature of the subject can create a dip in mood. That won't do as I like my classrooms to be stimulating, enjoyable places to study in.

It was so noticeable how people responded and then behaved afterwards. The way they communicated, the way they interacted, the way they responded to what was being taught.

Mood is something that we can all elevate and take control of with relative ease. I write about that today.

Ever heard somebody utter the phrase, “Somebody must have woken you up on the wrong side of the bed!” in your general direction? It can, in and of itself, put anyone in a bad mood. Not only is it hugely irritating to be reminded that you aren’t feeling (or appearing to be) bright and cheery – the statement itself seems to imply that your mood is set, that nothing can change it and we are a passive recipient to our mood.

Well, our minds are actually a reflection of the thoughts we choose to dwell on and how we react to them – which makes it entirely possible to change a bad mood to a good one if you find yourself battling a sometimes-grouchy demeanour.

The following are a few of the different techniques you can use to reset your mood to a happier state:

1. Aim For Gratitude

At times, you may find that your bad mood stems from feeling deficient in some area. Maybe you wish that your business was further ahead, that you were wealthier or that you were in better shape. Even if these thoughts are unfounded, they can really get you down!

In these cases, taking the time to be grateful for the things you are fortunate to have puts you in a better mood every time. To really put things in perspective, you need to try to take some action that solidifies this gratitude – whether that’s making a list of things you are thankful for, writing a thank you note to someone who’s helped you or some other task that helps you feel better about where you are at now.

Read more about How To Effectively Express Gratitude here.

2. Play Your Favourite Song

We all have songs that make us feel happier. Blasting these “feel good” tunes can make a big difference in lightening your mood. You can create your own “inspiration playlist”. Listen to it before a sales meeting, on your way to a networking event, and whenever you need to boost your mood.

A recent research published in the Journal of Positive Psychology shows that students who listened to “happy” music while making a concerted effort to feel happier experienced elevations in their mood, much more than students who didn’t actively try to boost their mood.

3. Get a Pre-Game Pep Talk

Ask a trusted friend, family member or colleague to describe what makes you special. Ask them to list your talents and give examples.

Hearing this praise from someone you respect will reinforce it in you.

If you’re having trouble recognizing how great you are, remember that your sister/best friend/business partner is very, very smart – and you should trust them.

You can also use affirmations regularly. I wrote an article about How To Create Your Own Running Mantra if you are a runner, but you can use the process and principles even if you are not a runner. Some favorite sayings from films and popular culture are:

Just Do It.
You Rock
Life is Not a Dress Rehearsal.
Go Greased Lightning.
I’m King of the World.

Find your favourite and most compelling motivational quotes and have them listed and available for you to read each day. I wrote here about My Own Top Ten Motivational Quote s and why.

You can read your favourite motivational quotes at the same time as listening to music, thus combining the previous two points. I wrote about how to do this in more detail here: Wake Up and Be Awesom e.

4. Get Some “Touch Time”

There really is something to the healing power of touch, it seems.

Studies have demonstrated that engaging in touch – whether that’s getting a massage, petting a dog or simply holding hands with your spouse – helps to lower blood pressure, improve the stress response and improve your overall mood.

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.”

5. Do Something You Love

If your bad mood is preventing you from getting your work done, take a break and do something you love.

If you love playing video games, take a 15-minute break away from whatever is stressing you out to shoot some zombies.

If you play a musical instrument, a 10-minute jam session might be all you need to help you turn your mood around and get back to business.

Find something that makes you laugh, Go Read This Article About Laughte r which has a great many ways to do that.

6. Do Something Healthy

It’s no secret that exercise raises endorphin levels, which improve your mood and make you feel better overall. It’s thought that exercise boosts mood by increasing the feel-good chemicals serotonin and dopamine in the brain. If you’re feeling down or angry, a long run, a kickboxing class or a weight lifting session might be all you need to start feeling better.

Do something that engages your mind, your body or both. Participate in an activity that requires your brainpower, unique skill sets, or that simply makes you feel good about yourself.

Read this article too:

A Bunch of Ways to Give Your Brain a Workout: And Why Brain Exercise Is So Important!

7. Try A New Food

Sometimes changing things up with one sensory system – in this case, experimenting with new tastes – is enough to promote adjustments in other bodily systems.

And really, if you go out of your way to make sure the new food is one that you’ll enjoy, why wouldn’t you be in an instantly better mood?!

8. Stare At Something Blue

The idea that different colours promote different emotional responses is pretty well-established and, in this case, blue is important because it’s the colour of relaxation. Really, this is why therapists often recommend that patients stare at the sky in the hopes that its blue colour will provide a calming effect.

To achieve these benefits for yourself, try putting on a blue shirt, sitting in a blue room or tucking yourself under a blue blanket. Not only will you be warm and cosy, you’ll find yourself in a better mood as well!

Go and lie down somewhere comfortable, stare up at the sky and see what shapes you can imagine the clouds to be, or imagine the clouds dispersing as you stare at them.

9. Volunteer

This one goes along with the ‘expressing gratitude’ idea listed above, but really, if you want to put life into perspective, spend some time volunteering.

The process of helping other people in the world to benefit their situations can be a huge mood booster, while also providing valuable services to the less fortunate in your area.

A recent University of Exeter study found that volunteering can boost happiness, ease depression and even help you live longer.

10. Put A Smile On Your Face

Sometimes, laughter really is the best medicine. According to the Mayo Clinic, laughter may help relieve stress, reduce pain, and improve mood.

If you’re feeling down, try plastering a smile on your face – no matter how awful you feel! You’ll think that you look silly at first, but eventually, you’ll find that your mood begins to turn around and your interactions with others around you improve.

Right now, this very second, force a massive smile onto your face three times in a row and notice how it helps release feelgood chemicals in the brain. Go on, do it now.

11. Use Self-Hypnosis

Self-hypnosis is a fabulous way to elevate your mood. Here are a wide number of specific ways you can use self-hypnosis elevate your mood, go follow these sessions:

a) Come On In Here And Use Self-Hypnosis To Lift Your Mood!
b) First Aid For A Bad Mood! Using Self-Hypnosis To Get Into A Great Mood.
c) Lifting Mood By Combining NLP’s Classic Circle of Excellence With Self-Hypnosis
d) Lifting The Fog and Lifting Your Mood With Self-Hypnosis
e) Being Positive: Creating A Happiness Filter Using Self-Hypnosis

If you’d like to simply sit back and relax while being led through all of these sessions, you can go and invest in the audio versions of them all here, for just a few pence:

HYPNOSIS DOWNLOAD STORE
Mood Enhancement Hypnosis Audio Sessions.

There you have it, a big bunch of ways to start elevating and being in control of your mood.

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Joke Of The Week

I have a trio of psychology geek jokes for you this week.....

1. What did the hippocampus say when it retired? "Thanks for the memories."

2. Why was Pavlov’s hair so soft?

Classical conditioning.

3. Three Freudians go into a bar and the barman says,

“Can I see some id?”

Hahahahaha, thank you to everyone who sends in the jokes each week, I love getting them.

Caption Contest