Happiness Toolkit: Mood Booster Ideas
- Lay Jordan
- Apr 9
- 7 min read
Episode No. 37
Where to listen:
How has your mood been lately? It's a question we hear often, and most of us default to the polite "Good, and you?" But today, I want to dig deeper into what mood really means and how it affects our daily lives. According to The American Psychological Association (APA), mood is "a disposition to respond emotionally in a particular way that may last for hours, days, or even weeks, perhaps at a low level and without the person knowing what prompted the state."
While episode 37 of A Little Atypical focused specifically on winter's impact on our mental state, I wanted to expand the conversation to explore the various moods we experience throughout the year. This exploration was partly inspired by Lauren Martin's "Book of Moods," which I read at the beginning of the year. The book offers a personal journey through understanding and managing moods, though it's worth noting it's more of a memoir-style exploration than a scientific analysis.
What struck me most about mood management is how universal yet deeply personal it can be. Whether it's career uncertainty, societal pressures, financial struggles, or loneliness - our moods are influenced by countless factors. Having shared my own challenges in my previous post, I know many of you might be facing similar struggles.
Before we dive into some practical mood-boosting activities, I encourage you to check out the podcast episode linked above for a deeper discussion on seasonal mood changes and coping strategies. The episode provides valuable context that complements what we'll explore here.
Now, let's explore some concrete ways to lift your spirits, regardless of the season.
Mood vs Emotions vs Feeling
Before we get started I thought it could be useful to look at the difference between moods, emotions, and feelings:
Aspect | Mood | Emotions | Feelings |
Definition | A longer-lasting state of mind that creates the emotional climate we experience | Brief, intense responses to specific triggers or events | Physical and mental sensations that help us interpret emotions and moods |
Distinctive Features | - More sustained (hours to weeks) - Often subtle - May not have a clear cause - Less intense than emotions | - Short-lived (minutes to hours) - Usually has a clear trigger - More intense - More action-oriented | - Immediate sensations - Both physical and mental - More conscious awareness - Direct experience |
Examples | - Generally optimistic - Persistently anxious - Ongoing melancholy - Lasting contentment | - Sudden joy at good news - Anger at a specific event - Fear during danger - Excitement about plans | - Butterflies in the stomach - Tension in shoulders - Racing heartbeat - Sense of lightness |
Influencing Factors | - Sleep Quality - Weather/seasons - Hormones - Diet - Long-term stress - Life circumstances | - External events - Social interactions - Immediate environment - Personal triggers - Memories | - Physical health - Body posture - Environmental conditions - Stress levels - Physical activity |
Research:
Understanding the differences between moods, emotions, and feelings is crucial before we dive into mood-boosting activities. Why? Because this knowledge helps us:
Target the right level of intervention - Since moods are longer-lasting states, we need strategies that create sustainable positive changes rather than just quick fixes
Recognize patterns - Knowing that moods can be influenced by factors like sleep, diet, and seasons helps us identify areas where we can make meaningful improvements
Choose appropriate activities - Different activities may better address either immediate emotional needs or longer-term mood management
Set realistic expectations - Understanding that moods take time to shift helps us stay patient with our progress and commit to consistent practices
Now that we better understand the nature of moods and how they differ from emotions and feelings, let's explore some practical activities that can help elevate your mood and create lasting positive changes in your emotional well-being.
🌟 Mood-Lifting Magic: Activities to shift your mood
Each activity in this collection is intentionally unconventional - they're designed to gently push us beyond our comfort zones and everyday routines. When we're caught in a low mood, it's easy to become tunnel-visioned, fixating on what's bringing us down. These suggestions aim to disrupt that pattern, creating pockets of unexpected joy that can help us step back, gain perspective, and approach our challenges with renewed energy and clarity.
Physical Activities
Dance to music from your teenage years: Nostalgia triggers the release of dopamine and can transport you to happier memories while getting your body moving
Host a personal dance battle: Challenge yourself to a dance-off in front of a mirror - switch between different personas/styles every minute. This energetic activity combines cardio, self-expression, and playful competition with yourself
Create a mini obstacle course in your home: Problem-solving combined with movement boosts both cognitive function and physical energy
Do animal movements for 5 minutes: Mimicking animals (crawl like a bear, hop like a frog) can be playful and helps release physical tension
Have a "sock skating" party: Sliding around on smooth floors is childlike and liberating, promoting joy and physical activity
Creative Expression
Write a letter to your mood: Personifying and addressing your mood directly can help process emotions and gain perspective
Create a "mood museum": Collect and arrange objects that represent your current mood, helping externalize feelings
Make up nonsense words: Creating new words can be surprisingly therapeutic and helps break rigid thinking patterns
Draw with your non-dominant hand: This challenges your brain and can be amusingly imperfect, teaching self-acceptance
Create a "sound story": Use household items to make a sequence of sounds, engaging sensory awareness
Social Connection
Start a "compliment chain": Give genuine compliments to three people and ask them to pass it on
Have a conversation in made-up language: This silly activity creates connection through non-verbal communication
Create a group "mood playlist": Ask friends to contribute one song each, building community through music
Exchange "day in the life" photos: Share mundane moments with friends, creating connection through everyday experiences
Host a "reverse birthday": Celebrate others for no reason, shifting focus from self to giving
Mindfulness & Reflection
Create a "texture meditation": Touch different surfaces mindfully for 5 minutes, grounding yourself through sensory experience
Practice "cloud watching" indoors: Find shapes in ceiling textures or shadows, encouraging imaginative thinking
Do a "color hunt": Search for objects of a specific color, promoting mindful awareness
Create a "gratitude alphabet": List something you're grateful for each letter, reframing perspective
Practice "reverse sleeping": Lie with your head where your feet usually go, gaining a new perspective
Environment Changes
Rearrange furniture at midnight: Physical changes to your environment can trigger mental shifts
Create a "fort of solitude": Building a cozy space can provide comfort and safe space for processing
Have a "room vacation": Spend time in a room you rarely use, breaking routine patterns
Create a "mood corner": Designate a space specifically for mood regulation activities
Change your usual walking route: New perspectives and environments can spark fresh thinking
Unconventional Self-Care
Have a "fictional character day": Channel the confidence or qualities of a character you admire
Create a "happiness time capsule": Collect items that represent joy to open during future low moods
Practice "reverse affirmations": State the opposite of negative thoughts to highlight their absurdity
Have a "mini vacation" in your bathroom: Transform your bathroom into a spa-like space for quick escapes
Create a "mood recipe book": Document activities, foods, or experiences that consistently lift your spirits
Plot Twist: Your Mood's Next Chapter
As we wrap up this exploration of mood, remember that taking care of your mental health isn't just a seasonal consideration - it's a year-round journey that deserves your attention and dedication.
I hope that through reading this post and listening to the podcast episode, you've felt seen and understood in your own experiences with mood fluctuations. Whether you're dealing with winter blues, seasonal changes, or just the natural ebbs and flows of daily life, know that your feelings are valid and worthy of attention.
The activities shared here aren't meant to be a prescription but rather an invitation to explore what works for you. Take what resonates, leave what doesn't, and most importantly, be gentle with yourself as you navigate your own path to emotional well-being.
I'd love to hear which activities resonated with you or what unique mood-boosting strategies you've discovered on your own journey. Let's continue this conversation and support each other in creating spaces for joy and emotional wellness in our lives.
What Inspired this Episode:
This podcast episode was inspired by the recognition of how winter's unique challenges can impact our mental well-being. From changes in light exposure affecting our circadian rhythm to the pressures of social obligations and holiday-related stress, winter presents distinct emotional hurdles. The episode breaks down these challenges into practical categories - Awareness/Prep, Focus, and Habits - offering nine specific strategies to help listeners maintain their mental health during the colder months.
While the podcast focused specifically on winter wellness, I wanted to use this blog post to expand on the broader concept of mood-boosting with unconventional ideas. Drawing from my academic background studying creative therapy forms as part of my minor, I've developed a collection of unique approaches that go beyond traditional mood management techniques.
Episode Description:
In this eye-opening episode, we dive deep into the crucial importance of mental health during the winter months. Discover why seasonal affective disorder (SAD) and winter blues can impact your well-being, and learn practical, actionable tips to boost your mood and maintain mental resilience.
Key topics covered:
The science behind winter's effect on mental health
A list of other reasons why we may experience low mood
Effective strategies for combating low mood
Lifestyle changes to improve mental wellness
Whether you're struggling with seasonal depression or simply looking to maintain a positive outlook during the colder months, this episode provides valuable insights and tools to help you thrive. Join us as we explore the intersection of winter and mental health, empowering you to take control of your well-being and embrace the season with confidence.
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Music by Remil - Evening Tea - https://thmatc.co/?l=DFECB5D4
Section | Timestamp | Notes |
Introduction - Reasons why mental health is especially important in the winter | 00:00 | -Changes in light exposure -Changes in the circadian rhythm -Cold temperature effects on sleep -Obligations to social interaction (Social burnout) and financial stress -Food anxiety in winter months -Political and social economic stress during election years -Family anxiety/ stress -Comparison of how people are experiencing the holiday season |
Tips for managing mental health in the winter | 06:43 | -9 points and 3 categories -Categories: Awareness/ Prep, Focus and Habits -Identifying the low mood -Creating a practice for your thoughts - Creating a Holiday season budget -Creating boundaries in your digital space -Having a goal or project to look forward -Take breaks when you need to -Create morning and night routines -Making space for both celebratory food and food filled with nutritious benefits -Focus on the foundation beauty care -Removing Habits |
Card Pull | 26.48 | -Spirit Animal Deck and Self Care deck
-The Frog
-43. Rest
|
What I'm grateful for | 31:03 | -Able to show up for this episode |
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