Get Out of a Bad Mood

By Jennifer Matlack

Check out these 18 ways to go from blah to bliss in an instant

You're in a lousy mood and want to feel better fast. What you need is a happiness fix—right now! Try one of these spirit-boosting tips to jump-start joy in 5 minutes or less.

1. Start a blog. Like journaling, it gives you an outlet for your feelings. “But it may be even better for triggering happiness because people can leave you positive comments,” says Caroline Adams Miller, coauthor of Creating Your Best Life. Begin one at Blogger.com.

2. Make up a ridiculous story. If someone is fueling your sour mood, create a goofy character in your head based on that person. “Imagine an outrageous comic calamity befalling him,” says Amy Riley, a life balance consultant for Tiara Coaching in Chicago. You’ll get a good chuckle out of it.

3. Put yourself in the movies. Think of your favorite film scene, one that makes you feel great every time you see it—like Bridget Jones kissing Mark Darcy in the snow. Now picture yourself as the main character. “Embracing that moment triggers optimism,” says John Ryder, PhD, author of Positive Directions.

4. Soak up the sun. Go outside or stand beside a bright window and bask in the warming rays for a few minutes. Sunlight ups the level of vitamin D in your body, which in turn keeps serotonin (a feel-good hormone) high, explains Mehmet Oz, MD, coauthor of You: Being Beautiful.

5. Touch your toes. “It opens up your hip joints, which is where most people store tension,” says Dr. Oz. Hold the position for a minute, then slowly roll up. As you lift, so will your mood.

6. Take it all in. “Little things in life that inspire joy are often subtle and don’t always grab your attention,” says Barbara Fredrickson, PhD, author of Positivity. So be on the lookout for small wonders: butterflies in your garden, an amazingly bright full moon.

7. Turn on the tunes. Listen to your favorite upbeat song and you’ll be happier in seconds. “Music has a powerful influence over state of mind,” says Alice Domar, PhD, director of the Domar Center for Mind/Body Health in Waltham, Massachusetts. That’s because music—especially songs that make you boogie—activates the part of our brain that’s hardwired for pleasure.

8. Show off your moves. Speaking of boogying, that’s another quick way to break into a smile. Got two left feet? It doesn’t matter. “Any form of movement will release endorphins and elevate your mood,” explains Dr. Domar. So while you’re listening to that favorite song, get up and dance.

9. Put photos on the fridge. We look at our refrigerator about 27 times a day, so make the most of it. “Research shows that the happiest people have many joyful family photos displayed in their homes,” says Adams Miller.

10. Get plant-happy. Deadhead the spent flowers on your gardenia or buy a bunch of tulips at the market. Studies show that being around foliage or colorful blooms relieves stress, soothes sadness and increases calmness.

11. Create a new code. Change one of your passwords (e-mail, voice mail, ATM) to a word that primes you to think in an optimistic way—the name of your much-loved pet, the funny nickname you call your husband, or even the word love.

12. Break out of the box. Do one small thing that’s new and unexpected. Put a temporary tattoo on your ankle. Top off your morning coffee with some whipped cream. “Novelty makes people feel good,” says Adams Miller.

13. Mark your calendar. Make a note of an upcoming event that you’re looking forward to—a weekend getaway with your best friend, an outdoor concert with your husband. The sheer anticipation you feel every time you see it penciled in is almost as good as the special event itself.

14. Be generous. A recent study found that when people spent as little as $5 on others, they reported greater feelings of joy. Shopping at the grocery store? Pick up a few staples for your neighbor. Just bought a cup of coffee? Give the barista an extra $5 to pay for the customer behind you.

15. Turn the negative positive. List five to 10 things that went wrong today, then read them out loud, says Riley. It may sound counterintuitive but it works: When you hear all of it together—you dropped your morning bagel on the floor, noticed a new gray hair, discovered that your teen used the last of the shampoo—you’ll see how minor it all is. And a little perspective goes a long way.

16. Send out good vibes. “Text three friends and tell each of them one thing you like about her,” says Sonja Lyubomirsky, PhD, author of The How of Happiness. Your kind words will make them (and you) feel terrific.

17. Lend a hand. Call a local nursing home, shelter, church or charitable organization and ask how you can help. Those few minutes on the phone are all it takes to kick your spirits into high gear. Knowing that you’ll soon be helping others—and then following through—makes you feel good about yourself, says Susan Ouellette, a health care educator in Baltimore, Maryland.

18. Think of the good stuff. Spend a couple of minutes reflecting on your accomplishments over the past five, 10, 15 years, recommends Dan Baker, PhD, author of What Happy Women Know. Maybe you’re a more skilled cook now than you were then, or perhaps you have developed a lifelong hobby into a successful part-time business. Recognizing and acknowledging your growth will provide an immediate sense of gratification. You’ll be cheered instantly.

The Best Get-Happy Foods

By Abigail L. Cuffey

Fight stress and depression with five nutrient-buffed snacks

Sorry, ice cream isn't on the list! But the following foods do have nutrients that can help fight stress and depression, says Elizabeth Somer, RD, author of Eat Your Way to Happiness.

Food: Oranges, lemons and other citrus fruits
Mood-Boosting Ingredient: Vitamin C
This vitamin helps you cope better in stressful times by lowering your levels of stress hormones. If you get a lot regularly, you'll feel calmer during tough situations.

Food: Nuts
Mood-Boosting Ingredients: Vitamin E, arginine (an amino acid) and magnesium
A handful of nuts will keep you full and satisfied because they have a low glycemic index-which means they don't jack up your blood sugar levels and cause mood swings. It also makes you feel good to eat something that seems decadent (they're considered a little bit naughty because they're high in fat) but actually has health benefits.

Food: Leafy greens
Mood-Boosting Ingredient: Folic Acid
Research has shown that the folic acid in leafy greens such as kale and spinach can reduce depression and even improve blood flow to the brain. If you're not eating at least one serving per day you're more than likely low in folic acid, so try getting more or consider taking a multivitamin that contains it.

Food: Salmon
Mood-Boosting Ingredient: DHA (an omega-3 fatty acid)
The omega-3s in fatty fish such as salmon, mackerel and sardines have been found to improve your mood while lowering the risk of depression and age-related memory loss. The depression link is so strong that American Psychiatric Association suggests that anyone taking antidepressants and/or going through therapy also boost her intake of omega 3s.

Food: Dried cherries
Mood-Boosting Ingredients: Potassium, magnesium and vitamin C
These nutrients all work to curb your body's stress response. Dried cherries also keep your brain healthy because they're packed with antioxidants (including vitamin C), which prevent damage to your brain cells that can lead to memory problems.

Kava Kava: A Natural Anxiety Reducer

By Lara Endreszl

Summer is coming to a close and September is the biggest month for going back to school, acquiring new projects at work, and no doubt a new set of things to be anxious about. Instead of popping prescription meds for that new bout of anxiety, stop it before it gets too far with a little bit of natural help. The Kava kava plant is here to help slow your mind and reduce your workday, school day, and dinner time anxieties.

Kava kava—or scientifically termed Piper methysticum—is native to many island nations in and around Polynesia (including Hawaii) where it has been used for centuries as a ceremonial herb to induce intoxication as a way to calm the patrons of celebrations. Although the kava plant has large, green leaves and stems, the actual root is the only part of the plant that is used for medicinal or recreational purposes.

Kava is also used as an alternative to alcohol among the islands and is a well-known drink available at large functions like weddings, graduations, funerals and community gatherings. There is no known hangover quality to imbibing a kava concoction and has little known side effects when used sparingly, although pregnant women and people with liver problems have been cautioned not to take it. Kava kava, while used as a drink or a medicine should also never be taken along with alcohol. Potential side effects of taking kava are drowsiness, headache, and reaction with certain drugs, indigestion or skin rash; more serious conditions may occur with dangerous amounts of kava and people interested in adding kava to their routine should always consult their healthcare provider before taking anything new.

Besides anxiety, kava kava has been used in numerous natural remedies for insomnia and back pain as well as help with children who are hyperactive or have trouble sleeping. It has been used by business associates trying to keep up with their workload, athletes crushed by their vigorous schedules, and intellectuals hoping to take that pressure off and assist in focusing their minds.

Kava kava helps make the body as calm as possible and stay that way as long as the root is in your system. Kava root relaxes your muscles, gives you a feeling of well-being, creates peaceful and relaxing feelings, increases concentration, lowers inhibitions, and can act as an organic form of aphrodisiac. By making people more sociable and less self conscious, it makes sense that it’s the premier “ice breaker” drink of Polynesia.

Traditionally, the kava root was chewed for the medicinal effects or crushed and simmered and made into a beverage. In modern times, kava kava is now available in capsules, teas, liquids, extracts, tablets, and mixed into natural health beverages.

Scientists believe that the root of the kava plant seems to be used as a type of neurotransmitter sending good feelings in the form of chemicals to your brain cells. In 2004, the Cochrane Collaboration investigated previous research in clinical trials used to treat anxiety with kava versus a placebo. Over the 11 trials they studied involved almost 650 people; researchers came to the conclusion that kava, “appears to be an effective symptomatic treatment option for anxiety.” The research also showed, however, that it should not be abused because although there is a percentage of effectiveness against anxiety, it is not high, and should not be used for prolonged or extreme cases of anxiety.

Even if you have never heard of kava root, take a tip from the party planners of the islands if you’re feeling a little crazy before a big presentation, after a particularly bad traffic jam, or in the middle of a stressful to-do list and just relax a little with kava kava…naturally.

Why Men Don't Talk

By David Zinczenko

As the editor of the biggest men's magazine in the world, I am privy to something many women rarely hear - straightforward, uninhibited guy talk.

Don't be so shocked - guys do actually talk, and not just about Tom Brady's quarterback rating. Most women think their man is the strong, silent type (or maybe the oblivious, silent type), and they wonder why he doesn't share his feelings.

But here's the truth: Men do want to open up, about their hopes, their fears, and their passions. Yet put him alone in a room with you, and he often turns into a Sphinx. Why can't he take his eyes off the TV and talk about the state of the relationship, or the finances, or, heck, the backyard landscaping? Why in the world can't he just summarize his day for 10 minutes?

In fact, one in five women say that they typically fight about a man's lack of verbal interaction, and 30 percent of men say their failure to communicate is the source of major conflict in the relationship. Why is it this way?

Here's one answer: Because even men who have feelings to share don't always feel comfortable sharing them with their partner. These are some of the reasons why some men often prefer to zip it, rather than delivering the goods:

Guys Are A Little Intimidated
No question, women are expert communicators. They throw questions like Oprah after her third cup of coffee; they're connecting on all cylinders. And like the divine Ms. W, women bring a lot of skill to their game: A special awareness of the people-scape around them, a keen set of emotions keyed to that awareness, and a rich vocabulary they use to talk about anything at anytime.

And they're always practicing their Q&A skills on their many friends, so they're in top talk mode all the time. Men know this. And they also know that more than one-third of women say that men simply can't relate and don't understand women. The result: Men are afraid of saying too much, because saying the wrong thing may get them into more trouble than Lindsay Lohan as a designated driver.

Guys Need To Decompress
Woman's view: When a man walks in the door, he ought to cough up some of the details about his day. After all, it's been 10 hours since they've communicated, not counting the two IMs, three voice mails, and one actual mid-day conversation.

Man's view: Can I please make a beeline to the bathroom? When men reach home, it's like those ultra-marathoners staggering across the finish line in Death Valley. The last thing they want to do is discuss how bright the sunlight was, and how scarce the water stops were.

Further up on his want-to-do list after arriving home: 14 percent of men want to check email, 12 percent are looking for a little private time in the bathroom, and 10 percent simply want to eat dinner. The common theme here: After they've spent a day serving the needs of others, they want to take care of themselves a little.

So when a man is hit with a demand for conversation so closely after returning from the stressful environment of work, he has only one gear left to shift into, and sometimes it's reverse. He's retreat, retreat, retreat.

Guys Are More Comfortable With Actions Than Feelings
Rather than talking about how he "feels," often a man would rather express his love by changing her oil, or bringing home a flower, or relinquishing control of the remote.

And when men do talk, they'd prefer to talk about actions rather than emotions. For instance, a lot of guys would choose to express their long-range faith in a relationship by talking about next summer's vacation plans, not by launching into a soliloquy about undying love.

Both conversations can mean the same thing (that he plans on sticking around); he just prefers to say it with plane tickets, rather than poetry. It's one of the reasons men are more comfortable talking at work (the practical universe) than they are at home (the castle that emotion built). But you can bring out his great communicator by making him feel more like he's operating in work mode, even when the topic at hand is your love life. Here's an incredible article, "The Home Office," that shows how he can use his best office skills for great success at home.

Guys Don't Want To Be Put On The Spot
When men talk less and women want more, the scenario can escalate. Like when the bad cop is pummeling the reluctant witness, more silence equals more questions. A full 65 percent of men we surveyed recently told us they don't want their partners to ask them more questions about themselves.

It's clear that some men are just plain tired of feeling like they're on the witness stand. They're not necessarily hiding anything; many guys simply prefer not to have to relate confusing feelings that they may not even understand themselves.

An age-old tactic can make things better: Back off a little, give him room to operate in a conversation, and he's more likely to open up. To find out if his lack of communication really does mean that your relationship needs a tune up, take this quick quiz.

Have other insights and advice? Please share them here.

Finishing Treatment for Depression

By Howard Levy, M.D

Nobody likes taking medication or getting ongoing treatment for the rest of their life. So, if you have been taking advantage of home remedies, medications, and/or counseling for depression, when is it safe to stop treatment?

The answer, of course, depends on many things. Some people just have such severe depression that they can never completely stop treatment. And some people are so strongly predisposed to mood disorders that they periodically need to resume treatment multiple times over their lives. There is no shame in being one of these people. In fact, it takes a lot of courage to admit to yourself and others that you have a problem and that it needs to be treated. The reward for such bravery is escape from the dark clouds of depression that so often make life almost unbearable.

Many other people, however, can successfully stop at least some of their depression treatment program. Here are some guidelines to help maximize your likelihood of success.

Be patient. Depression rarely comes on suddenly. Rather, it slowly sneaks in and gradually robs us of our vitality. Once a pattern of depression becomes established, it can be very hard to change. The same idea works in reverse: Happiness and improved mood can also become self-renewing, and help to keep depression at bay. As counseling, medications, and lifestyle changes begin to kick in, they are initially just treating the symptoms of depression. Actually curing the underlying mood disorder takes much longer. Therefore, my standard advice is to continue full antidepressant treatment until you have felt completely back to normal for a minimum of 3 months.

Pick the right season. It is well known that our moods tend to be brighter when the days are longer and the weather is warmer. So don't try to stop or reduce your depression treatment during the gloomy, dark, and cold winter months. Instead, target the spring or early summer, when you're more likely to be able to get outside and enjoy some healthy fresh air, sun light, and exercise.

One step at a time. Even if your mood is flying high on a magic carpet (or on a therapeutic regimen of counseling and medication), don't suddenly stop your meds or your therapy sessions—that's like pulling the rug out from under yourself and you might crash land. A gradual tapering down of medication doses will allow your body and brain to adjust to the chemical changes that come with less medicine.

And if it turns out that your depression gets worse and it was too soon to try to stop the medication, it will be easier to get back to normal if you just need to increase the dose a little bit. If counseling has been part of your regimen, it can be very helpful to continue those sessions while decreasing the medication dose, to help you work through any bumps on the road to less medicine.

Maintain a healthy lifestyle. Many people with depression do successfully taper off of their medication and no longer need counseling. But the basic lifestyle approaches to boosting your mood are worth pursuing forever. Continue applying the new coping skills you've learned. Keep everything in perspective, so the little things are less likely to get you down next time. And always look for more opportunities to laugh, exercise, get some sunlight, and interact with friends and relatives.

7 Ways to Lift a Bad Mood

By Dr. Maoshing Ni - Posted on Tue, Sep 29, 2009, 3:29 pm PDT

Going Up! 7 Pointers to Lift a Bad Mood
No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.
A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.

1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.
Laughter also increases the release of endorphins - compounds that give you a sense of well-being - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!

2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.
One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.

3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.

4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.

6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents.
Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.

7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.

I hope these tips help the good feelings flow! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

-Dr. Mao