906

How to improve your mood

Experiencing mood swings is part of human life. Each of us has better and worse days, moments of joy are intertwined with sadness or discouragement. However, a long-term low mood can significantly affect our daily functioning, relationships and overall quality of life. That’s why it’s so important to actively take care of your mental well-being and have knowledge about effective strategies to improve your mood.

Understanding Mood – What Is It and Why Is It Important?

In order to effectively take care of your mood, it is worth first understanding what it actually is and how it affects our lives. Although the terms mood, emotions and feelings are often used interchangeably, in psychology they have separate meanings.

What is mood? Psychological definition

Mood is defined as a temporary state of mind or feeling that usually lasts longer than an emotion and is often triggered by a specific event or situation, although its source is not always easy to identify. It is the general tone of feelings that influences our perception and interactions with the world around us. In contrast, emotions that are usually more intense, shorter and directed at a specific stimulus (e.g. fear in response to a loud bang has a rather low intensity and a more diffuse character, which can affect the mood, which can be improved with a smile on your face. It can take a positive form (e.g. satisfaction, calm) or a negative form (e.g. depression, irritation).

Mood is also a component of temperament, showing some constant, individualized features, but in a mentally healthy person it is subject to fluctuations depending on the influence of various external and internal factors.

Understanding mood as a kind of perceptual filter is crucial. Our current affective state – whether we feel good or bad – affects how we interpret incoming information and events. The same neutral remark from a colleague can be taken as a kind suggestion when we are in a good mood, or as malicious criticism when we feel down. Awareness of this mechanism allows us to distance ourselves from our automatic interpretations, especially in moments of low mood, and ask ourselves whether our perception is really objective or perhaps colored by the current emotional state.

How does mood affect your life? Importance for well-being and functioning

Mood has a huge impact on our daily perception, behavior and overall quality of life. This is not just a subjective feeling – it has real consequences for our functioning in many areas.

First, mood significantly affects our cognitive functions. Research shows that it differentiates the way information is processed, affects memory, learning ability, concentration, decision-making and problem-solving processes. For example, people in a negative mood may be more likely to critically analyze arguments, while a positive mood, supported by laughter, may favor a less critical approach. A bad mood can also make it difficult to absorb new material and increase the time needed for memory operations.

Secondly, mood has an adaptive and motivational function. Emotions and moods inform us about the importance of events and situations for our needs and goals. A positive mood usually motivates to maintain an activity or contact, while a negative mood can signal a threat, problem, or unmet need, motivating a change in behavior (e.g., anxiety provokes flight, sadness can lead to reflection and seeking support). It is an important element of self-regulation processes, and a persistent negative mood can be the first warning sign that something unfavorable is happening in our body or life that requires attention.

Third, mood plays a vital role in social interactions. Our emotional state affects the way we communicate with others and how we are perceived by them. Understanding and being able to regulate your own mood, as well as recognizing the moods of others (elements of emotional intelligence), are crucial for building and maintaining healthy relationships.

Finally, long-term low mood can be a symptom of more serious mental health problems, such as depressive or anxiety disorders.

It is important to notice the two-way relationship between mood and functioning, which can lead to a bad mood. On the one hand, as shown, mood influences our thinking, behavior, and relationships. On the other hand, our daily functioning – how we sleep, what we eat, whether we are physically active, how we cope with stress – has a direct impact on our mood. This mutual dependency can create feedback loops. For example, a bad mood can lead to reaching for unhealthy foods for comfort, which in turn negatively affects the biochemistry of the brain and further deteriorates mood. Similarly, stress can lead to sleep problems, and sleep deprivation increases irritability and lowers mood. Understanding these cycles is important because it shows that interventions to improve mood (e.g., diet changes, sleep improvements) can have positive, cascading effects on other areas of life, helping to break negative loops.

What spoils our mood? The most common causes of low mood

Depressed mood can have many causes, often complex and interrelated. It is rarely the result of a single factor, but rather of an interaction between our biology, psychology, and environment. Understanding the potential sources of malaise is the first step to finding effective coping strategies.

Stress: The silent enemy of well-being

Stress is identified as one of the main causes of malaise and low mood. It can come from various sources – pressure at work (high responsibility, long hours, lack of satisfaction, burnout), family problems, financial difficulties, and even global events or a sense of lack of control over one’s own life. Long-term stress affects both the body and mind, leading to feelings of overload, anxiety, anxiety and irritability.

The mechanism of this influence is complex. In response to stress, the body secretes hormones such as cortisol. Short-term stress mobilizes us to act, but chronic stress leads to excessive and long-term secretion of cortisol and pro-inflammatory cytokines (e.g. IL-1b, IL-6). This can upset the neurochemical balance in the brain, for example through increased consumption of tryptophan – an amino acid necessary for the production of serotonin, a key neurotransmitter that regulates mood. Chronic stress also promotes deficiencies of other important nutrients, which further deteriorates well-being.

What’s more, stress often acts as a catalyst for negative cycles. Under stress, people are more likely to make unhealthy decisions – for example, they reach for nutrient-poor foods (“stress eating”), neglect sleep or physical activity. These behaviors, which are an attempt to cope with tension, in fact further depress the mood and deplete the body’s resources, creating a vicious circle. Stress can also result from internal factors, such as lack of time management skills, taking on too many commitments, or a constant feeling of “lack of time”. Effective stress management is therefore crucial not only for a direct improvement in mood, but also for breaking these self-reinforcing negative loops.

Not getting enough sleep: Consequences for mood

Sleep plays a fundamental role in our physical and mental health, and sleep deficiency is a common cause of malaise. Insufficient sleep leads to fatigue, concentration and memory problems, increased irritability and a weakened immune system. Long-term sleep deficit has been linked to an increased risk of developing serious health problems, including depression, anxiety disorders, heart disease, and diabetes.

The impact of sleep on mood goes beyond simple fatigue. Sleep plays a key role in emotional regulation. Research suggests that during sleep, the brain processes and “resets” the emotional experiences of the day. Sleep deprivation disrupts this process. In particular, it negatively affects the functioning of the hippocampus, the area of the brain involved in processing positive and neutral memories, to a greater extent than the amygdala, which is more active in processing negative emotions. As a result, sleep-deprived people tend to recall negative experiences and feelings more easily, and more difficult to recall positive ones. Their perception of reality becomes negative. Sleep deprivation also increases our sensitivity to negative stimuli, intensifying reactions such as fear or anger.

In addition, sleep is closely linked to hormone production. Melatonin, a hormone that regulates the circadian rhythm of sleep and wakefulness, is synthesized from serotonin, the precursor of which is tryptophan. Tryptophan deficiencies (e.g. caused by stress or poor diet) or disorders in serotonin production can lead to melatonin deficiency, which results in problems with falling asleep, insomnia and dysregulation of the circadian rhythm, all of which have a negative impact on the mood. Therefore, taking care of sleep hygiene – regular times of falling asleep and getting up, proper conditions in the bedroom, avoiding stimulants before bedtime – is a fundamental strategy not only to ensure energy, but above all to maintain emotional balance and a good mood.

Diet and mood: How does food affect the psyche?

A growing body of scientific evidence confirms the direct and significant impact of diet on our mental well-being and mood. What we eat provides not only energy, but also building blocks and regulators for our brain and nervous system. An improper diet, poor in essential vitamins and minerals, and rich in highly processed foods, excess of simple sugars and unhealthy (trans) fats, can lead to fatigue, weakness, irritability and significantly increase the risk of developing or exacerbating depression symptoms.

The influence of diet on mood takes place on several levels. First, it provides key ingredients necessary for the synthesis of neurotransmitters – chemical messengers in the brain that regulate mood, sleep and appetite. These include, m.in, serotonin (often called the “happiness hormone”), dopamine (associated with motivation and pleasure), and melatonin (which regulates sleep). The production of these substances depends on the availability of precursors (e.g. the amino acid tryptophan for serotonin and melatonin) and cofactors (vitamins and minerals such as B vitamins, vitamin C, magnesium, zinc) supplied with food. Second, diet affects the structure and function of the brain. Omega-3 essential fatty acids (especially EPA and DHA, present in oily marine fish) are an important building block of neuronal cell membranes and play a role in proper neurotransmission. Their deficiency is associated with a higher risk of depression. Thirdly, diet has an impact on the level of inflammation in the body. Diets high in refined sugar and trans fats can promote chronic inflammation, which is increasingly linked to the pathogenesis of mood disorders. On the other hand, a diet rich in antioxidants (present in fruits and vegetables) and omega-3 acids has an anti-inflammatory effect.

It is also worth remembering about the two-way relationship between diet and mood. Bad mood, stress or lack of sleep often lead to worse food choices (e.g. reaching for sweets or fast food), which in turn worsens the mental state. Therefore, conscious food choices are a powerful tool for influencing brain biochemistry, inflammation, and overall well-being. It is crucial to eat balanced, regular meals based on fresh, minimally processed products, rich in vegetables, fruits, whole grain cereals, lean protein and healthy fats.

Other factors: Environment, health, and hormones

In addition to stress, sleep and diet, our mood is influenced by a number of other factors that often co-occur and interact with each other.

• Physical inactivity: A sedentary lifestyle not only negatively affects physical health, but also lowers energy levels, worsens mood, and increases susceptibility to stress.
• Environmental factors: Insufficient exposure to natural sunlight, especially in the autumn and winter months, can contribute to seasonal depressed mood (so-called seasonal depression) by affecting the production of serotonin and melatonin. On the other hand, an excess of sensory stimuli, such as constant noise or too much lighting, can lead to overload and irritability.
• Health problems: Many physical illnesses can manifest themselves as depressed mood. These include, m.in, chronic diseases, anaemia, diabetes, obesity, hormonal disorders (e.g. hypothyroidism or hyperthyroidism), and even chronic infections. Therefore, in the case of long-term malaise, it is worth consulting a doctor to rule out somatic causes.
• Life changes: Serious life events, both negative (e.g. loss of a loved one, divorce, job loss, moving) and positive (e.g. wedding, birth of a child, promotion), can be a source of stress and affect mood.
• Hormonal changes can lead to a bad mood. Hormonal fluctuations related to the menstrual cycle (premenstrual syndrome), pregnancy, the postpartum period or menopause can significantly affect a woman’s mood.
• Stimulants: Excessive consumption of psychoactive substances such as alcohol, caffeine or nicotine can negatively affect mood, sleep and energy levels. Alcohol, while it may seem relaxing at first, often increases anxiety and impairs sleep quality in the long term.

This variety of potential causes highlights that low mood is rarely a simple problem with a single solution. Effective management of malaise often requires a holistic approach that takes into account various aspects of our lives – from biology and physiology, through psyche and behaviour, to the environment and social relationships.

Natural Ways to Improve Your Mood – Research-Backed Strategies

Fortunately, there are many natural, scientifically or widely practice-backed strategies that we can implement into our daily lives to improve our mood, increase our resistance to stress, and generally take care of our mental well-being. The key is to find the methods that best suit our individual needs and preferences and to use them consistently.

Physical activity: Your ally in the fight against bad mood

Physical activity is one of the most effective and well-documented ways to improve your mood and overall mental well-being. Numerous studies confirm a strong link between regular exercise and higher levels of happiness, joy of life and a lower risk of depressive and anxiety symptoms, which can help improve one’s mood. What’s more, physical activity can be as effective, and in some cases even more effective, than pharmacotherapy in the treatment of mild to moderate depression. In one study comparing medication, exercise-only and combination therapy for depression, the exercise-only group had the lowest rate of relapse at six months.

The benefits of exercise are manifold: it reduces stress levels, relieves anxiety symptoms, increases self-esteem, improves sleep quality, increases energy levels and has a positive effect on cognitive functions such as concentration.

Which exercises to choose for a better mood?

The good news is that you don’t have to be a competitive athlete to reap the psychological benefits of movement. A wide range of activities can bring positive results:

• Aerobic: Walking (especially brisk walking), running, cycling, swimming, dancing, water aerobics, Zumba.
• Exercises that engage the body and mind: Yoga, Tai Chi, Pilates, stretching.
• Strength training can help you relax and improve your mood after a hard day. Lifting weights, bodyweight exercises.
• Other forms of exercise: Gardening, team sports.

The most important thing is to choose a form of activity that gives pleasure and satisfaction, because it increases the chance of maintaining regularity, which is crucial for long-term results. Even short, moderate activity of 7, 20 or 30 minutes can bring a noticeable improvement in mood. Exercises performed outdoors, surrounded by nature, seem to be particularly beneficial, as they increase the positive effect on well-being.

Mechanisms of action: How does movement affect the brain?

The positive effect of physical activity on mood is due to many complex mechanisms at work at the biological, physiological and psychological levels:

• Endorphin Release: During physical exertion, the body secretes endorphins, called “happiness hormones”. These are natural opioids that have an analgesic effect, induce a feeling of euphoria (the so-called “runner’s high”) and have a sedative effect, reducing anxiety.
• Neurotransmitter regulation: Exercise affects the levels of key neurotransmitters in the brain, increasing the transmission of monoamines such as serotonin and dopamine, which play a vital role in regulating mood, motivation, and pleasure.
• Reduction of stress hormones: Regular physical activity helps to lower cortisol levels, the main stress hormone.
• Improving Neuroplasticity: Movement stimulates the neuroplasticity of the brain, i.e. its ability to create new neuronal connections and adapt, which is especially important in the context of depression, where neuroplasticity can be disturbed.
• Reduction of inflammation: Physical activity can contribute to the reduction of chronic inflammation in the body, which is linked to low mood and depression.
• Production of endogenous cannabinoids: Training can increase the concentration of endogenous cannabinoids, compounds similar to the psychoactive substances in marijuana that affect mood and feelings of pleasure.
• Improved blood flow and oxygenation of the brain: Exercise increases blood flow throughout the body, including the brain, which leads to better oxygenation and nutrition of nerve cells, improving cognitive function and energy levels.
• Release of proteins that support the brain: Physical activity stimulates the release of proteins that support the health and function of neurons.
• Increase in self-efficacy: Achieving physical activity goals, overcoming your own limitations and observing progress strengthens the sense of self-efficacy, control over your own life and increases self-esteem, which has a positive effect on your mood.

This multi-layered nature of action makes physical activity an extremely powerful and versatile tool to improve your mood. It is not only a way to burn calories, but above all an investment in mental health, working through numerous, mutually reinforcing mechanisms.

Diet for a good mood: What to eat to feel better?

As already mentioned, diet plays a key role in shaping our mood and mental health. Conscious food choices can provide the brain with the necessary ingredients for proper functioning and production of chemicals responsible for well-being.

Key Nutrients (Tryptophan, Omega-3, Vitamins, Magnesium)

To support your mood through diet, it is worth paying special attention to a few key nutrients:

Nutrient	Role in Mood Enhancement	Good Food Sources	Related Snippets
Tryptophan	An essential amino acid; a precursor of serotonin (the “happiness hormone”) and melatonin (the sleep hormone). It affects mood, appetite and sleep.	Lean meats, fish (salmon), eggs, dairy products, nuts (walnuts), seeds (pumpkin, sesame, flax), legumes (soybeans, chickpeas, beans, lentils), bananas, oatmeal, spirulina, broccoli.
Omega-3 fatty acids (EPA, DHA)	Essential for the structure and function of neurons; support neurotransmission; anti-inflammatory effect. Deficiency associated with depression.	Oily sea fish (salmon, halibut), algae, seafood, walnuts, flaxseed.
B vitamins (B6, B12, Folic acid)	Crucial for the nervous system, neurotransmitter synthesis (B6 for serotonin), energy metabolism. Deficiencies (esp. B12) associated with depression.	Whole grains, meat, liver, eggs, green leafy vegetables, bran, wheat germ, corn, sunflower, nuts, fish.
Vitamin d	Supports mental health and mood. Deficiency is a risk factor for depression.	Fatty fish, eggs, dairy products, sun exposure (often supplementation necessary).
Magnesium	Helps in muscle relaxation, stress reduction; needed for serotonin synthesis.	Nuts, seeds, whole grains, green leafy vegetables.
Zinc	Essential for the immune system and mood regulation.	Pumpkin seeds, meat, nuts.
Vitamin C	It is involved in the synthesis of neurotransmitters; antioxidant; supports the absorption of antidepressants.	Citrus fruits, peppers, parsley, broccoli.
Antioxidants (e.g. Vit. A, E)	They fight oxidative stress and inflammation.	Vegetables, fruits (especially with intense colors).

It’s worth noting that many of these ingredients work synergistically. For example, in order for tryptophan to be converted into serotonin, the presence of vitamin B6, vitamin C and magnesium is needed. This highlights the importance of a balanced and varied diet that provides a broad spectrum of essential substances, rather than just focusing on one “miracle” ingredient. Supplementation can be helpful in the case of identified deficiencies (e.g. vitamin D in our latitude ), but it will not replace a healthy diet, which also affects mood.

Hydration and well-being

We cannot forget about the basic, but extremely important aspect of the diet – proper hydration. Dehydration can lead to fatigue, concentration problems, and a worse mood. Drinking enough water throughout the day is crucial for the proper functioning of the entire body, including the brain.

In conclusion, a diet rich in whole foods, providing key amino acids, vitamins, minerals and healthy fats, while limiting processed foods, sugar and trans fats, and staying hydrated, is the foundation of mental well-being.

Sleep hygiene: The foundation of well-being

Sleep is an absolutely crucial part of physical and mental health, and its quality has a direct impact on our mood and daily functioning. Neglecting sleep hygiene can lead to a number of negative consequences, while taking care of it is one of the most powerful tools to improve well-being.

Why is sleep quality so important?

As mentioned earlier, sleep deprivation not only leads to fatigue and concentration problems, but above all disturbs emotional regulation. The brain of a sleep-deprived person tends to react more strongly to negative stimuli and has a harder time processing positive experiences, resulting in increased irritability, anxiety and general depressed mood. Sleep is essential for the body to regenerate, consolidate memory, and “cleanse” the brain of toxins accumulated during the day. Good sleep quality, measured m.in by its efficiency (the percentage of time spent in bed on actual sleep – should be >85%), is therefore the foundation of well-being.

Practical tips: How to sleep better today?

Good quality sleep is not something that happens on its own. It requires conscious shaping of habits and environment throughout the day and immediately before bedtime. Here are the most important rules of sleep hygiene:

1. Regularity: Keep consistent bedtimes and wake-up times, even on weekends. This helps to stabilize the internal biological clock.
2. Create an optimal sleep environment: The bedroom should be dark (use thick curtains, an eye mask), quiet (consider earplugs or a white noise generator), and cool (the ideal temperature is 16-20°C). Make sure you have a comfortable bed, mattress and pillow, and ventilate the room regularly.
3. Introduce evening relaxation rituals: About an hour before bedtime, avoid stimulating activities. Instead, choose something that calms you down: a warm bath, reading a book (outside of bed), listening to calm music, gentle stretching, meditation, or breathing exercises.
4. Avoid stimulants: Limit your caffeine intake (coffee, tea, energy drinks), especially in the afternoon (caffeine can last up to 7 hours). Avoid nicotine and alcohol before bedtime – alcohol can make it easier to fall asleep, but it significantly worsens the quality of sleep.
5. Be careful about eating and drinking before bed: Avoid heavy, heavy meals and large amounts of fluids 2-3 hours before bedtime. Dinner should be light.
6. Limit your exposure to blue light: 1-2 hours before bedtime, avoid the screens of smartphones, tablets, computers and TVs. The blue light they emit inhibits melatonin production. During the day, however, take care of exposure to natural sunlight.
7. Be physically active, but not right before bedtime: Regular exercise improves sleep, but intense exercise should be completed at least 3-4 hours before going to bed.
8. Manage your naps wisely: If you need a nap during the day, limit it to 20-30 minutes and schedule it for the early afternoon. Avoid naps in the late afternoon and evening, especially if you have trouble falling asleep at night.
9. Don’t force yourself to sleep: If you can’t fall asleep in about 20 minutes, get out of bed and do something relaxing (such as reading in low light) until you feel drowsy. Don’t lie in bed, rolling from side to side.
10. The bed is for sleep (and sex): Avoid working, eating, watching TV, or browsing your phone in bed. The brain should associate bed with rest.
11. Manage Stress and Thoughts: If racing thoughts make it difficult to fall asleep, try writing down your worries or to-do list for the next day before going to bed. Relaxation and mindfulness techniques can also help.

Implementing these principles requires active commitment and consistency, but investing in healthy sleep is one of the best things you can do for your mood and overall well-being.

Relaxation and Mindfulness: Calm the mind and emotions

In today’s fast-paced and often stressful world, the ability to consciously relax and calm the mind is extremely valuable for maintaining mental balance. Relaxation techniques and mindfulness practice are effective tools that help reduce stress, relieve anxiety, improve mood, and increase overall quality of life.

Mindfulness is defined as consciously directing attention to the present moment – to thoughts, feelings, sensations coming from the body and environment – without judging them and without automatically reacting to them. It is a type of mental training that allows us to better understand our own internal processes and gain more distance from intrusive thoughts or difficult emotions.

The benefits of regular meditation and mindfulness practice are widely scientifically documented. These include, m.in, the following:

• Stress and anxiety reduction: Lowering cortisol levels and calming the fight-or-flight response can help you relax and improve your mood.
• Improved concentration and attention: Strengthening the ability to focus on the task at hand and ignore distractions.
• Better emotion regulation: Increasing awareness of one’s own emotions and the ability to deal with them in a more constructive way.
• Improved sleep quality: Making it easier to fall asleep and reducing night awakenings can lead to a rapid improvement in well-being.
• Increasing self-awareness and self-acceptance: A better understanding of oneself and a more benevolent approach to one’s own imperfections.
• Support in dealing with various problems: Chronic pain, burnout, symptoms of PTSD, eating disorders (e.g. stress eating).
• Developing Empathy and Compassion: Improving relationships with others.

Simple Meditation Techniques for Beginners

Starting a meditation practice doesn’t have to be complicated. There are many simple techniques you can try:

Technique	Description	Tips for Beginners	Related Snippets
Mindful Breathing	Focusing attention on the natural flow of breath – the sensation of air in the nostrils, the rise and fall of the abdomen/chest.	Start with 5 minutes of deep inhalation to boost your mood and relax. As the mind wanders, gently return to the breath. You can count your breaths (1-10) to maintain concentration.
Body Scan	Slowly “shifting” your attention through your entire body, from head to toe, noticing any sensations (heat, cold, tension, tingling) without judging.	Good practice lying down. It helps to increase body awareness and relieve tension.
Meditation with Mantra	Repeating (aloud, whispering, or mentally) a selected word, phrase, or sound (e.g., “calm,” “Om”).	The mantra acts as an anchor for attention, helping to calm the rush of thoughts.
Mindfulness Meditation (Observation of Thoughts)	Noticing the thoughts, emotions, and sensations that arise in your consciousness as if they were clouds flowing across the sky can help you relax and improve your mood. Without getting involved in them and judging them.	It helps to understand the impermanence of thoughts and emotions and to gain distance from them.
Guided Meditation	Listening to an audio recording or instruction from a teacher who guides you step by step through the meditation process.	Very helpful at the beginning, it makes it easier to maintain concentration and learn technique. Numerous applications and recordings are available.
Loving-Kindness Meditation (Metta)	Consciously directing feelings of kindness, warmth and compassion first to oneself, then to loved ones, neutral and difficult people and finally to all beings.	It develops empathy and a positive attitude towards oneself and others.

Practical tips: Find a quiet place where no one will disturb you. Choose a comfortable position – sitting in a chair with your feet on the floor, sitting on a cross-legged cushion (if comfortable), or lying down. Start with short sessions, even 5-10 minutes a day, and gradually increase the time if you feel the need. The most important thing is regularity. Be patient and kind to yourself – the mind naturally wanders, this is normal. The key is to notice this and gently bring your attention back to the object of concentration (e.g., your breath).

How do meditation and mindfulness change the brain and mood?

The benefits of meditation are not just subjective feelings. Studies using neuroimaging techniques (such as fMRI or EEG) show that regular practice leads to measurable changes in brain structure and function, which is the basis for improved mood and mental resilience. This phenomenon is called neuroplasticity – the ability of the brain to modify itself in response to experiences.

Regular meditation can lead to:

• Structural changes: An increase in gray matter density is observed in areas of the brain crucial for attention, self-control, emotion regulation, and self-awareness, such as the prefrontal cortex and hippocampus.
• Functional changes: Meditation strengthens the neural connections between the areas responsible for regulating emotions, which allows for more conscious and less reactive stress management. At the same time, a decrease in the activity and reactivity of the amygdala – a brain structure associated with the processing of fear and anxiety – is observed. The activity of brain waves also changes, with a tendency to increase alpha and theta waves, associated with a state of relaxation and deep calm.
• Effects on the nervous system: Meditation practice activates the parasympathetic nervous system, responsible for the body’s relaxation response, which manifests itself, m.in other things, in slowing down the heart rate, lowering blood pressure and reducing the level of the stress hormone cortisol. It can also reduce oxidative stress in the body.

These findings show that meditation and mindfulness are not just temporary relaxation, but active training of the mind. Just as exercise strengthens muscles, regular meditation practice strengthens the areas of the brain responsible for attention, emotion regulation, and self-awareness, while weakening automatic stress responses. It is building specific mental skills that translate into a more lasting improvement in mood and greater mental resilience. The benefits come from systematic practice, not just the occasional “wind down”.

The power of relationships: Why are social contacts necessary?

Man is a social creature – our need to belong, to be close and to connect with others is deeply rooted in our nature. The quality of our social relationships is fundamental not only for our happiness, but also for our mental and physical health.

The impact of social support on mental health

Numerous studies confirm that having a strong social support network and good relationships with other people acts as a buffer against the negative effects of stress and significantly reduces the risk of developing mental disorders such as depression or anxiety. A study conducted by scientists from the Jagiellonian University and Kozminski University showed that improving the quality of relationships with the environment reduces the risk of clinical diagnosis of depression by 27% and anxiety by 18%. Just feeling understood by someone lowers the risk of depression by 17% and anxiety by 12%.

On the other hand, loneliness and social isolation are serious risk factors. The same study showed that feeling lonely increases the risk of depression by 32% and anxiety by 21%. Loneliness is also associated with poorer physical and cognitive health, including an increased risk of memory problems and dementia.

The mechanisms through which social support affects mental health are twofold. First, it acts as a stress buffer – knowing that we can count on the help and understanding of others in difficult times helps us better cope with adversity and lowers the physiological response to stress (e.g. cortisol levels). Secondly, good relationships have a positive main impact, regardless of the level of stress – they give a sense of belonging, security, acceptance, increase self-esteem, provide joy and meaning in life. Meaningful social connections can also motivate healthier behaviors, such as physical activity. Interestingly, research suggests that in the long run, the quality of relationships that can make you feel better becomes more important than their quantity.

Ways to Cultivate Meaningful Relationships

Building and maintaining good relationships is an active process that requires time, commitment and the development of certain skills. It is not something that happens on its own, but a conscious investment in your well-being and health. Here are some ways to cultivate high-value connections:

• Take Your Time: Actively plan and spend time with family, friends, and the people who matter to you.
• Talk and listen: Be open to sharing your feelings, thoughts, and problems, but it’s just as important to listen actively and empathetically to others.
• Be supportive: Be present for loved ones in difficult times, offer emotional and practical help. Helping others not only strengthens relationships, but also improves our own well-being.
• Maintain physical closeness: Hugging and other forms of physical contact with loved ones have been proven to reduce anxiety, stress and increase self-esteem.
• Develop interpersonal skills: Work on empathy, assertiveness (the ability to express your own needs and boundaries in a way that respects others), the ability to establish contacts and build trust.
• Cultivate relationships with animals: Contact with pets can also bring comfort, reduce stress and improve mood.
• Engage in the community: Building social capital – trust, cooperation and a sense of connection in the wider community (e.g. in the workplace, neighbourhood) – also benefits mental health.

Investing in relationships means investing in your own health, happiness and a way to improve your mood. Cultivating connections with other people is one of the surest ways to improve your mood and build mental resilience.

Contact with nature: The healing power of fresh air and greenery

More and more research confirms what many of us intuitively feel – contact with nature has an extremely beneficial effect on our mental and physical well-being. Being surrounded by greenery, forests, water or mountains has a soothing, regenerating effect and can be an effective antidote to stress and low mood. Therapy that uses contact with nature is called ecotherapy.

The benefits of being in nature (Ecotherapy)

The benefits of contact with nature are multidimensional:

• Mood Enhancement: Studies show that time spent outdoors significantly improves mood, reduces feelings of depression, stress and anxiety, and increases feelings of calm, balance, happiness and vitality. In one study, as many as 95% of respondents reported an improvement in mood after spending time outside.
• Stress reduction: Nature acts as a natural sedative. Being in a green environment lowers blood pressure, slows down the heart rate, reduces the stimulation of the nervous system and lowers the level of the stress hormone cortisol. Even the sounds of nature, such as birds singing or trees rustling, have a relaxing effect.
• Physical Health Benefits: Contact with nature is associated with better immunity (m.in. through the synthesis of vitamin D under the influence of the sun), lower risk of cardiovascular disease, type II diabetes and obesity.
• Cognitive Enhancement: Being in a natural environment can stimulate various aspects of thinking, including improving attention, memory, and creativity. It also helps rest eyes tired of looking at screens.
• Improved sleep quality: Being in contact with nature and natural light during the day helps regulate your circadian rhythm, which translates into better sleep quality at night.
• Support in the treatment of mental disorders: Spending time in nature can be a valuable complement to pharmacological therapy and psychotherapy in the treatment of anxiety and depression disorders.

Interestingly, the positive impact of nature is so strong that even living in an area with more trees or having a view of greenery from the window can be associated with better mental well-being.

How to incorporate more nature into everyday life?

You don’t have to go far to take advantage of the benefits of nature. There are many ways to increase contact with nature in everyday life:

• Regular walks: Choose parks, forests, river or lake banks for your daily walks to improve your mood and enjoy nature.
• Outdoor physical activity: Take your workouts outside – run, bike, do yoga in the park.
• Gardening: Taking care of plants, even on the balcony, can be relaxing and rewarding.
• Excursions and departures: Plan regular trips outside the city, to places close to nature.
• Plants in the environment: Introduce houseplants into your home and workplace.
• Conscious Experience: During your stay in nature, try to engage all your senses – listen to the sounds of nature, breathe in the scents, touch the bark of trees, feel the wind on your skin.
• Minimum dose: While any amount of contact with nature is beneficial (even a 5-minute walk can help), research suggests that you should spend at least 120 minutes a week in nature for significant health benefits. Another source mentions a minimum of 30 minutes per week.
• “Recipes for nature”: In some countries, the concept of “nature prescriptions” is emerging, where doctors formally recommend that patients spend time in nature as part of therapy.

Contact with nature seems to be a fundamental human need, resulting from our evolutionary history (the biophilia hypothesis). Meeting this need brings measurable benefits for both physical and mental health. Consciously planning your time in nature is a simple yet powerful strategy to improve your mood and overall well-being.

Hobbies and pleasures: Find joy in action

Engaging in activities that give us pleasure and develop our passions is an extremely important part of taking care of a good mood and a fulfilling life. Hobbies are not only a way to pass the time, but above all a source of joy, relaxation and a sense of meaning.

Why are passions important for mood?

Having hobbies and regularly devoting time to pleasures brings numerous psychological benefits, as well as a rapid improvement in well-being.

• Provides positive emotions: Joy, satisfaction, pride in achievements, relaxation – all of this directly improves our mood and can hug our worries.
• Reduces stress: Engaging and pleasant activity allows you to break away from everyday problems, worries and responsibilities, acting as a mental rest and improving your mood.
• It allows you to achieve the “flow” state: Passions often lead to a state of flow – full commitment and losing yourself in a given activity, which is extremely satisfying and has a positive effect on your well-being.
• It gives meaning and purpose: Having a passion gives life an additional dimension, gives a sense of purpose and motivation to act.
• Energizes: Doing something we love, instead of taking away energy, often adds it, making us feel more alive and motivated.
• Develops and enriches: Hobbies allow you to develop new skills, gain knowledge, stimulate creativity and broaden horizons.
• Builds relationships: Many passions can be shared with others, which creates an opportunity to establish social contacts and build bonds based on common interests.

How to discover a hobby that improves well-being?

Finding a passion that will really absorb us and be a source of joy can be a process. Here are some tips to make it easier:

• Reflect on yourself: What made you happy as a child? What topics naturally interest you? What do you do when you have free time? What activities make you lose track of time (flow state)? What energizes you and what exhausts you?.
• Experiment without bias: Be open to trying new things, even if they seem unrelated to your existing interests. Create a list of potential activities and test them systematically. Don’t assume in advance that you can’t do something or that you won’t like it.
• Look for inspiration: Talk to people about their passions, ask them what fascinates them. Follow people who inspire you. Read books, articles, blogs, watch documentaries on a variety of topics. Visit workshops, shows, thematic meetings.
• Get involved and give yourself time: Once you’ve tried something, commit 100% to it. Don’t give up after the first difficulty. Sometimes it takes time to develop skills and start to derive full satisfaction. Remember, mastery takes practice.
• Listen to your intuition: Pay attention to your inner feelings. What makes you feel “butterflies in your stomach”, enthusiasm, genuine joy and sometimes also remorse? Passion often comes from the heart, not from calculation, which can improve the mood of yourself and others.
• Be mindful on a daily basis: Pay attention to activities that you do regularly and that you enjoy, even if they seem mundane. Maybe they have the potential to develop a hobby?

Examples of potential hobbies are almost endless: from sports of various kinds, through arts and crafts (painting, photography, sewing, ceramics), music (playing, singing, listening), reading and writing, cooking, traveling, games, dancing, yoga, gardening, to volunteering, language learning, collecting or DIY.

Discovering and nurturing hobbies is more than just a way to spend your free time. It is an important element of building a satisfying life, an expression of our authenticity and a powerful source of positive emotions that directly translate into a better mood.

Practicing Gratitude: A Small Habit, a Big Change

Gratitude, understood as a conscious appreciation of the good in our lives – both the great gifts of fate and the small, everyday pleasures – is a powerful tool for improving mood and overall well-being. It is not just a fleeting emotion, but an attitude and skill that can be consciously developed through regular practice.

Practicing gratitude has numerous psychological benefits: it improves mood, increases the level of positive emotions (joy, optimism, hope), reduces negative thoughts and rumination, can improve sleep quality, and strengthen social relationships when expressing gratitude to others. Gratitude helps shift our focus from what we lack to what we already have, which leads to greater satisfaction with life. You can think of gratitude as a personality trait (disposition) or as a temporary emotional state. Practicing gratitude exercises regularly helps to develop gratitude as a lasting trait, making it easier and more common to see the positive aspects of life.

Simple Exercises for Developing Gratitude

Developing an attitude of gratitude does not require much time or special conditions. There are many simple exercises that can be incorporated into your daily routine:

Exercise	Description	Guidance	Related Snippets
Gratitude Journal	Regularly (e.g. every evening or several times a week) writing down 3-5 things (big or small) that you are grateful for on a given day or in life in general.	Focus on the specifics. You can write in a notebook, calendar, application.
Three Good Things	Every evening, think about three things that went well during the day and think about why it happened.	It helps to notice and appreciate positive events and one’s own agency.
Letter / Visit of Gratitude	Writing a heartfelt letter to someone you’re grateful to, but you’ve never fully expressed it to them. It can then be given or read out in person, which can be a way to improve your mood.	One of the most powerful exercises, it strengthens relationships and evokes strong positive emotions in both parties.
Mental Subtraction	Imagining your life without some important person, positive event or possessions.	It helps us appreciate what we have by becoming aware of what life would be like without it.
Naikan Reflection	Selecting a person or a past day and asking yourself three questions: What did I receive? What did I give? What difficulties did I cause?	A Japanese technique that develops awareness of mutual dependence and gratitude.
Jar of gratitude	Writing down things you are grateful for on small pieces of paper and throwing them into a decorative jar. In worse moments, you can read them.	A particularly good exercise to practice with children.
Expressing Gratitude on an Ongoing Basis	Consciously thanking people in everyday situations – loved ones for help, but also, for example, the shop assistant for the friendly service. Smile.	A simple way to strengthen relationships and spread positive energy.
Gratitude Meditation	Focusing on the feeling of gratitude during meditation, recalling in your mind the people, things, situations for which you are grateful.	It combines the benefits of meditation and gratitude. Guided meditations are available that can help you relax and improve your mood.
Photographic Diary of Gratitude	Taking a photo of something every day that symbolizes a reason to be grateful and, for example, posting it (optional).	A creative way to document the positive aspects of life.
Quotes About Gratitude	Regularly reading inspirational quotes about gratitude.	It can serve as a reminder and motivation for practice.

Important: For the practice of gratitude to be effective, regularity and genuine emotional involvement are crucial. It is not about mechanically ticking off a list, but about consciously feeling and appreciating the good in your life. Some people believe that focusing on gratitude to people is more effective than focusing on material things.

Psychological Benefits of Being Grateful

Practicing gratitude acts as a mental workout that actively changes our perspective. It teaches the brain to focus on the positive, on resources and opportunities, instead of automatically focusing on deficiencies, problems and negative scenarios. This conscious change in perspective leads to an increase in positive emotions, strengthens social bonds (when gratitude is expressed), and builds overall mental resilience. Gratitude is a simple but powerful skill that anyone can develop to improve their mood and quality of life.

When are home remedies not enough? Alarm Signals and Professional Assistance

While the natural strategies outlined earlier can significantly help you improve your mood and cope with everyday difficulties, it’s important to realize that they’re not always enough. There are situations in which a depressed mood or other mental symptoms may indicate a more serious problem, requiring professional diagnosis and intervention.

When does a depressed mood require consultation with a specialist?

A temporary deterioration of mood in response to difficult life events or periodic stress is a normal phenomenon. However, certain signals should arouse our vigilance and make us consider a visit to a mental health professional:

• Longevity of symptoms: Depressed mood, sadness, depression or other worrying symptoms persist for a long time, usually at least two weeks, without a clear improvement.
• Severity of symptoms: The symptoms are very intense, cause significant distress and/or progress.
• Significant impairment of functioning: Mental problems begin to clearly interfere with everyday life – there are difficulties at work or study, in performing household chores, taking care of personal hygiene, and making decisions. Social withdrawal and neglect of relationships can occur.
• Anhedonia: Loss of ability to feel pleasure or interest in activities that were previously enjoyable (e.g., hobbies, socializing, sex).
• Other mental symptoms: In addition to sadness, there are other distressing symptoms, such as: overwhelming feelings of hopelessness, worthlessness, or guilt; continuous, increased anxiety, anxiety, panic attacks; increased irritability, outbursts of anger; significant mood swings; intrusive, unwanted thoughts; Clear problems with concentration and memory.
• Suicidal thoughts or thoughts of harming others: The appearance of thoughts of death, suicide, self-harm or harming someone else is an absolute indication to seek immediate help.
• Unexplained physical (psychosomatic) symptoms: Long-term sleep problems (insomnia or excessive sleepiness), significant changes in appetite and weight, persistent fatigue and lack of energy (even after rest), unexplained aches (headaches, muscles, abdomen), palpitations, shortness of breath, digestive problems that have no clear medical cause.
• Psychotic symptoms: Experiencing hallucinations (seeing, hearing, or feeling things that are not there) or delusions (false, unsubstantiated beliefs).
• Substance Abuse: A noticeable increase in the use of alcohol, drugs, or other substances in an attempt to cope with difficult emotions.

It is important to seek help when we are experiencing mental distress that makes it difficult for us to function on a daily basis, even if objectively our lives seem to be fine. Early intervention significantly increases the chances of recovery and prevents problems from getting worse.

Where to look for help? Psychologist, psychotherapist, psychiatrist

When we decide to seek professional help, we can turn to various specialists. It is important to understand their roles and competencies so that you can talk about how to improve your mood.

• A psychologist can help you understand the impact on your mood and cope with feeling poor. He is a graduate of master’s studies in psychology. He or she can carry out psychological diagnosis (e.g. by means of tests), provide psychological counselling, support in crisis, and conduct psychoeducation. She does not prescribe medication. A visit to a psychologist usually does not require a referral. A psychologist is often a good first contact when experiencing emotional difficulties, relationship problems, excessive stress, burnout or the need to understand one’s problems. He or she can also assess whether a psychiatric consultation or psychotherapy is needed and refer you to an appropriate specialist.
• Psychotherapist: This is a specialist (often a psychologist or psychiatrist, but not necessarily) who has completed an additional postgraduate training of several years in psychotherapy in a specific trend (e.g. therapeutic methods such as cognitive-behavioral, psychodynamic, systemic or humanistic can help to improve one’s mood and relax. Psychotherapy is a series of regular meetings (usually once a week) aimed at working more deeply to understand and change maladaptive patterns of thinking, feeling, and behaving that underlie mental problems. It is the primary treatment for many disorders, including depression and anxiety disorders, and is often used in conjunction with pharmacotherapy.
• Psychiatrist: He is a medical doctor who completed his specialization in psychiatry. He is the only specialist authorized to diagnose mental disorders in accordance with the applicable classifications (ICD, DSM) and to prescribe drugs (pharmacotherapy). They may also issue sick leaves and refer patients for laboratory or imaging tests in order to exclude somatic causes of mental symptoms (e.g. thyroid diseases). Psychiatric consultation is necessary in the case of suspected serious mental disorders (e.g. severe depression, bipolar disorder, schizophrenia), suicidal thoughts, psychotic symptoms and when pharmacological treatment is considered.

In many cases, the best treatment results are achieved by the cooperation of various specialists, e.g. a combination of pharmacotherapy conducted by a psychiatrist with psychotherapy by a psychotherapist. It’s important to remember that natural methods of mood enhancement, such as diet or supplements, can be a valuable support, but they can never replace professional diagnosis and treatment for more serious mental health issues.

Seeking help from a mental health professional is not a sign of weakness, but a responsible step in taking care of your health and well-being. Standardizing this process and clearly presenting the roles of individual specialists is aimed at facilitating decision-making and finding appropriate support when home remedies prove insufficient.

Summary: Take Care of Your Mood Every Day

Our mood, although changeable, is not completely out of our control. As this guide has shown, there are many effective, evidence-based strategies that we can consciously use to improve our mental well-being, increase our resilience to stress, and build a more fulfilling life.

Key areas to look out for include:

• Physical activity: Regular exercise is a powerful antidepressant and stress reducer.
• Diet: Balanced nutrition, rich in key nutrients, supports brain health and neurochemical balance.
• Sleep: Attention to sleep hygiene is the foundation of well-being and emotional regulation.
• Relaxation and mindfulness: Techniques such as meditation help calm the mind, manage stress, and increase self-awareness.
• Social relations: Cultivating valuable connections with other people gives support, a sense of belonging, and joy.
• Contact with nature: Being outdoors and surrounded by greenery has a healing effect on the body and mind.
• Hobbies and pleasures: Engaging in passions and activities that bring joy gives life meaning and provides positive emotions.
• Practicing gratitude: Consciously appreciating the good in life changes your perspective and increases contentment.

It’s important to remember that mood improvement is a process, not a one-time event. The key to success is consistency and implementing small, realistic changes in your daily life. Not every strategy will work equally well for everyone, so it’s worth experimenting and finding the methods that best suit your individual needs and preferences.

Taking care of your mood is not a luxury, but an important part of your overall health and good quality of life. It is an investment that pays off on many levels. At the same time, you should not hesitate to seek professional help when home remedies are not enough or when the symptoms are severe and long-lasting. A psychologist, psychotherapist or psychiatrist can offer specialist support and treatment to help you get back into balance.

Remember that we have an impact on our internal climate. By taking conscious action every day, we can actively shape our mood and build a life full of greater peace, joy and satisfaction.