Penelope Ling is an award-winning solution-focused hypnotherapist specializing in phobias. She founded Penelope Ling Hypnotherapy and is the author of the book Driving me crazy – overcome the fear of driving. She regularly contributes to magazines like Happiful and guests on podcasts and BBC local radio.
We all experience bad moods from time to time, but wouldn’t it be great if you could turn those gloomy feelings around? Whether it’s stress, exhaustion, or life’s daily challenges that bring you down, there are practical techniques to help shift your mindset and improve your emotional state.
Understanding and improving moods: Practical approaches
Our mood is a dynamic part of daily life, shaped by a wide variety of factors, both internal and external. If you’re seeking practical ways to lift your spirits and maintain an emotional balance, you’re in luck. Here are some effective strategies, each of which offers unique benefits. Let’s dive into how activity sheets, walking in nature, breathing exercises, environmental adjustments, ice baths, hormonal balance, blood sugar management, gratitude practices, and even a “smile shelf” can influence and enhance our moods.
1. Using activity sheets: Structure and reflection
I first came across activity sheets when I was studying CBT. An A4 sheet with times, activity and scoring moods allows you to become more self-aware and what influences your moods. When I worked in publishing, I noted that the constant ping of emails into my inbox caused spikes of anxiety. The answer to reducing it was to turn off notifications and have my calendar to remind me every few hours to check emails. It was under my control, not the reverse. The benefit lies in self-awareness; identifying patterns in your emotional highs and lows can be the first step toward better mood regulation. These tools allow you to customise them to your needs–whether you prefer simple prompts or more in-depth reflection, they offer an effective way to explore and stabilise your emotions.
2. Walking in green spaces: Nature’s mood booster
Studies show that spending time walking in nature, especially in green spaces like parks, forests, or gardens, has a proven calming effect on the mind. Professor Miles Richardson of the University of Derby explored this subject through extensive research. Nature reduces stress levels and boosts serotonin, the hormone associated with happiness and well-being. The combination of physical activity and exposure to greenery helps to reduce anxiety, improve concentration, and elevate mood. Regular walks can provide a peaceful break from daily stresses, allowing for reflection and mental reset. It’s also a great source of vitamin D, which is essential for health and can help SAD – seasonal affective disorder, especially if it’s an early morning walk. It can help reset your sleep cycles.
3. Environment: The space around you matters
It’s not just the outside environment that can change your moods. Your inside environment has a significant influence on your emotional state. Cluttered, chaotic spaces can make you feel overwhelmed and stressed. Conversely, organised, clean, and well-lit spaces promote feelings of calm and contentment. Consider adjusting the lighting in your home or workspace–natural light is ideal, but even a well-placed lamp can make a difference. Personal touches like indoor plants, meaningful artwork, or soothing scents can turn any room into a mood-boosting haven. 40 years ago, when I was a student in architectural studies, we carried out experiments on how colour influenced moods and emotions. Fast-food restaurants wanted a large turnover of people, so made the environment colourful, loud, fun but not cosy and dark like a restaurant which wants you to take time and relax. Over the years, I have worked in many clinics and medical practices which are very sterile places and often look cold. The current clinic space I use is very inviting and relaxing, which benefits not only me but my clients, too.
4. Clothes: The colours you wear
Did you know that the colour clothes you wear have some influence on your mood? Scientists at Plymouth and Durham University analysed the fortunes of 68 top English teams between 1946 and 2003. In-home games, where teams wear their normal strip, those with red kits won more often than expected. The researchers discovered that teams wearing red felt more confident. Earlier in the year, I was sharing this knowledge with a client of mine who bemoaned that her agent wasn’t finding her the right acting jobs. At her next session, she gleefully announced that she had intentionally worn red to an audition and had secured the part. Finally, she had the employment opportunity she had been craving.
5. Breathing exercises: Calm through breath control
Breathing deeply and mindfully is one of the most accessible ways to regulate mood. Stress and anxiety often lead to shallow breathing, which can worsen emotional distress. Research I took part in at the Warneford Hospital, Oxford in the mid-80s, showed that panic attacks started with shallow breathing. Simple breathing exercises, such as buddha breathing or the 7/11 technique (inhale for 7 exhale for 11), help calm the nervous system by triggering the vagus nerve to put you into rest and digest mode. By focusing on breath control, you can reduce the physiological symptoms of stress and promote relaxation, leading to a more stable mood.
6. Ice baths and cold-water swimming: A surprising mood lifter
Ice baths may seem like an extreme method, but they have been shown to have significant mental health benefits.
Exposure to cold water activates the body’s stress response, which, over time, can actually reduce overall stress levels. The cold shock stimulates endorphin production, creating a sense of euphoria and mental clarity after the initial discomfort. While not for everyone, especially those with heart conditions, those who regularly practice cold exposure report improved mood, increased energy, and better emotional resilience.
7. Hormones: Understanding your body’s chemistry
How we feel depends closely on the balance of hormones in the body. Any woman of childbearing age will tell you she often knows which part of her cycles she’s at by the way she feels. In the days after ovulation, oestrogen and progesterone levels fall dramatically if you are not pregnant.
If you’re feeling emotions like rage, you could suffer from Premenstrual Dysphoric Disorder. Psychological symptoms of PMDD can range from irritability to unmanageable anger, paranoia and an inability to focus. Often there are also physical symptoms, such as stomach and skin problems. If this is the case, the person needs proper medical treatment.
Smoking and poor diet increase the chances of low moods during these times. Regular exercise, proper nutrition, adequate sleep, and stress management techniques can help balance these hormones. For some, it may also be important to consult a healthcare provider to assess hormone levels and address any imbalances that could affect mood.
8. Blood sugar: The mood connection
Blood sugar levels have a direct impact on your mood. Sharp spikes and drops, often caused by high-sugar or processed foods, can lead to irritability, fatigue, and mood swings. I found that fasting made me ‘hangry’, and when I joined Zoe to help with some inflammation, I could monitor my blood sugar levels and correlate them with mood easily. By changing my diet and eating less carbohydrate, I noticed how better I felt in my moods and didn’t feel hungry. Eating balanced meals with a good mix of proteins, healthy fats, and complex carbohydrates helps keep blood sugar stable throughout the day. By managing your blood sugar, you can avoid those sudden dips in energy and mood, maintaining a more even emotional state.
9. Gratitude: A simple but powerful practice
Practicing gratitude can shift your focus from what’s going wrong to what’s going right in your life. At the beginning of each session with my clients, I ask them what’s been good that week. The reason is that when we focus on the good, we activate the logical, controlling part of the brain. When we go over what’s been awful, we’re instantly switched into our fight and flight state. It’s one of the simplest ways to improve your mood, requiring only a few minutes each day. Whether you write down three things you’re grateful for or have been good, like it was sunny, it helps foster positive feelings and reduce negative ones. Over time, this practice can rewire your brain to be more resilient against stress and negativity.
10. Smile shelf: Visual reminders of joy
A “smile shelf” is a personal collection of items that bring you joy and comfort. You can have photos of loved ones, souvenirs from meaningful experiences, or mementos that evoke happy memories on your smile shelf. Keeping these items on display in a prominent place serves as a visual reminder of positive emotions, helping to shift your mood whenever you see them. I used to have photographs of people who made me smile on a shelf in the hall. Whenever I went out, the photos would make me smile. It had a positive impact on my mindset throughout the day. My go to pictures were of comedians I enjoyed. Frankie Howerd, for example, was one photo. Surrounding yourself with these tangible representations of happiness can create a daily lift in your mood and overall outlook.
11. Alcohol: Cut back or avoid
Alcohol consumption leads to a fuzzy head, poor sleep and a slow spiral down into depression. I was out to lunch with a client from my publishing job when I had two glasses of red wine and suddenly, I was aware my mood had changed. Further experimentation found that two glasses of any alcohol, beer, cider, gin all made my mood worse, so I limit what I consume when I’m out socialising. Many mistake the relaxed feeling they have when drinking as a positive thing but fail to recognise it comes with consequences down the line. The same goes for taking drugs and gambling. It’s drawing upon the dopamine part of the brain instead of serotonin.
12. Sleep: Quality is important for mood
When we feel refreshed, it will put you in a better frame of mine. The expression “waking up on the wrong side of bed” comes to mind. Sleep is important for memory and emotional regulation, so any disruption will influence mood.
In conclusion
Moods are complex and influenced by many factors, but the strategies outlined above offer practical ways to improve and stabilise emotional well-being. Whether it’s taking a mindful walk in nature, practicing gratitude, or organising your environment, minor changes can lead to enormous improvements in mood. By incorporating these techniques into your daily routine, you can develop resilience against stress, boost your happiness, and maintain a more positive emotional state. If you need help to cut back on alcohol, improve your sleep or learn to change your thinking from negative to more positive solution-focused hypnotherapy is very effective. You can contact me through my website.
Penelope Ling, Solution-focused Hypnotherapist
Penelope Ling, BA, is a solution-focused hypnotherapist and author. She became a specialist in phobias, having many as a child and a fear of driving as an adult, which left her unable to drive for 13 years. Having conquered those fears during training, the decision to help others overcome their limitations was simple. She helps her clients overcome their fears and phobias, achieving a more fulfilling, anxiety-free life.
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