Mood swings are more common during menopause. The erratic shifts in your hormone levels, especially estrogen, can cause a dramatic drop in your mood. Many women do not know how to cope with negative feelings, yet the solution is usually simpler than they may think. In general, feeling emotionally well is a matter of getting up, moving, and enjoying life. Let these 10 tips be a reminder for happy living and lead you into a more positive lifestyle. Stress, anger, and depression can all be relieved by these holistic solutions.
When you let your worries build up, they can become overwhelming. For deep tranquility, put on ambient music, close your eyes, and let go of worries for 20 minutes. If thoughts arise, don't worry - let them pass. With meditation, you will notice improvement in your coping ability.
Yoga helps regulate mood through a series of postures that strengthen, stretch, and balance your body and mind. Follow a yoga DVD or go to a class - the first session is free at many studios. Feel deeply relaxed, as yoga increases the release of gamma-aminobutyric acid (GABA), a calming neurotransmitter.
Go outside, enjoy a change of scenery, and get some sunlight. This will help you appreciate the colors and sounds of nature and forget your concerns. It can also be a great time to work some exercise into your day.
Take a Swim
Cardio can increase serotonin and endorphin levels in the brain, which will make you happy and serene. Swimming is a low impact, fun way to cool down and cheer up. Whether at the beach, the lake, or pool, you will feel the benefit.
Cook for Pleasure
Cooking can be extremely uplifting. The colors of the vegetables you cut, the sizzling sound on the pan, the aroma of the herbs, and finally, the nourishing meal are all things to be grateful for. Savor the experience and enjoy culinary expression.
Everyone is an artist. Whether you like to decorate, paint, sing, play an instrument, or dance, there is always a way to get your creative juices flowing. You don't have to be “good” or “professional” to feel the joyous effects.
Keep a Journal
When worries are caught in your head, they can seem a lot more overwhelming than they actually are. Write everything down and let it all out. Not only will this help you release tension, but it will also put things into perspective.
Go Out with a Friend
Instead of retreating to your room to sulk, go out with your friends. Whether the park, a restaurant, or just spending time at their house, it can increase oxytocin in the brain, which brings feelings of loyalty and support.
Eating sugary, fatty foods can make you lethargic and irritable. Instead, consume a balanced diet of whole grains, colorful veggies, fruits, and lean proteins like tofu for optimal health of both your body and brain.
Try Herbal Remedies
Herbs such as red clover, dong quai, and black cohosh contain high levels of phytoestrogens. These plant-based compounds work in the body like estrogen and can balance your hormone levels. Find them in tea or supplement form for hormone regulation.
If you incorporate a mixture of these mood management methods into your life, you will likely notice a profound shift. If you let your emotions take control, they will. However, if you are willing to make a couple of positive adjustments to your lifestyle, then you will reap the rewards.
- Goldman, B. (2013). "love hormone" may play wider role in social interaction than previously thought, scientists say. Retrieved March 5, 2014, from http://med.stanford.edu/ism/2013/september/oxytocin.html
- Harvard School of Public Health. (n.d.). What Should I Eat? Retrieved March 5, 2014, from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
- Office on Dietary Supplements. (2008). Black Cohosh. Retrieved March 5, 2014, from http://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
- Office on Women's Health. (2013). Physical activity fact sheet. Retrieved March 5, 2014, from http://womenshealth.gov/publications/our-publications/fact-sheet/physical-activity.html
- Streeter, C.C. (2012). Effects of Yoga on the Autonomic Nervous System, Gamma-aminobutyric Acid, and Allostasis in Epilepsy, Depression, and Post-Traumatic Stress Disorder. Medical hypotheses, 78(5), 571-579. doi: 10.1016/j.mehy.2012.01.021
- Trafton, A. (2011). The benefits of meditation. Retrieved March 5, 2014, from http://web.mit.edu/newsoffice/2011/meditation-0505.html
- University of Maryland Medical Center. (2012). Vitamin D. Retrieved March 5, 2014, from https://umm.edu/health/medical/altmed/supplement/vitamin-d