‘Stuck in his ways.’ ‘Grumpy old woman.’ No one is suggesting you fall into either category, but for some, the retirement years can be challenging when it comes to mood, and if your mood is lower than you would like it to be, isn’t it time you took some steps to reboot it on a more positive track? Those who have serious concerns about their moods/mental health should visit their medical professional, without hesitation, but for those who are just looking to get out of a temporary rut, the tricks below may be all it takes to shift into a more positive frame of mind. Besides, these tips are so easy to carry out, isn’t it worth giving them a go?
Keep track
Before you embark on boosting your mood, download a mood tracking app such as Mood Tracker: Self-Care Habits. Apps like this give you an opportunity to track your daily mood in relation to activities and any changes you make to your habits.
I’ve got a little list…
Out with the pen and paper! Make a list of ten things that make you happy (5 of them should be things you don’t have to leave the house to achieve), and keep the happy-making (but less-healthy) foods to a minimum! Now, give yourself permission to enjoy one happy thing from your list every day for 10 days. At the end of the time, assess the results and make a new list, including 3 of the favourites from your original list.
Thank yous!
When our mood is low, we sometimes can’t see much that’s positive about life, even though it’s there. Be proactive in finding the positives by writing down, morning, noon, and night, 5 things for which you have been grateful in the day. It might be as simple as the sight of a rainbow from your window or a bee pollinating a flower. Or perhaps you’ve managed to mend the handle on your garden spade, or the electrician has finally called to wire in the security light. We all have reasons to be thankful, each and every day.
Self-pat-on-the-back
At midday, and again at dinner time, make a note of three things you’ve done in the day which you’re proud of. Perhaps you picked up a dropped grocery item for a shopper in the supermarket, or donated to a charity, or attended to a chore you’d been putting off for some time. Stuck for ideas? The fact that you’ve taken the time to read an article on mood improvement deserves a pat on the back, for a start!
The alternative
If you find yourself dwelling on a potential negative outcome, write down three positive alternatives. For example, if you’re concerned the house for sale across the road might attract a noisy neighbour, three possible alternatives might be: the new neighbour is a quiet living person who becomes a close friend OR the new neighbour has a quiet, well behaved dog you grow to love and they allow you to take it for walks OR the house for sale becomes occupied by a professional couple who live abroad and only use it for a few weeks a year when they are back in the country. Things don’t have to be as bad as you imagine they might be.
Laugh out loud
Laughing is good for us. It gets the heart, lungs and muscles pumping, and triggers the release of stress-reducing hormones in the body. Even if you’re not feeling in the mood for laughing, grab a light-hearted book from the library, or stream a comedy. Laugh out loud at the funny bits (even if you don’t find them all that funny). Be sure to note your mood before and after your laughing exercise.
Altering your mood dramatically won’t happen overnight, but little by little, it may reduce the glumness and make you feel more light-hearted. Record keeping will soon let you know, and if you feel you need professional advice, don’t delay finding it.