How Daily Habits Affect Your Mood

The habits we engage in every day also have a profound impact on our emotional stability and mood. In fact, the little things we do regularly can make us happy, sad, calm, or stressed. Let's see how habits can affect our mood and why it is important to pay attention to them.

How can simple daily habits affect your mood​

1. Sleep habits:

Adequate sleep has a profound effect on our physical and mental health. In fact, on days when we don't get good sleep, we can feel irritable or tired.

Therefore, create a regular sleep routine in which you go to sleep and wake up at the same time every day. This helps our body get into a good rhythm. Avoid exposure to bright screens before bedtime to fall asleep easily. A quiet, dark room can help us fall asleep faster.

2. Eating habits:

Our food intake has a direct impact on our mood. Including fruits, vegetables, and whole grains in our diet can provide us with plenty of energy and nutrition. On the other hand, eating too much junk food and sugary snacks can make us feel sluggish.

In addition, it is important to eat regularly at regular intervals because skipping meals can be harmful. Hunger can make us angry or interfere with our studies/work.

3. Exercise habits:

Moving our bodies regularly can help us feel better. This doesn’t have to be difficult; even a short walk will help. In fact, exercise triggers the brain to produce certain hormones, such as endorphins, the brain's feel-good neurotransmitters that make the body feel happy.

In addition, regular exercise can improve the quality of our sleep and reduce our stress. Therefore, be sure to try doing something you enjoy, whether it’s dancing, biking, or playing a ball game.

4. Social habits:

Making time for the people we love can help us feel happier. A short conversation with your friends or family members, even if it is just two words, can help make the situation better. Make time for social connections. When we are unable to meet face-to-face, phone calls or video chats can help us stay connected.

5. Relaxation habits:

Time taken out for relaxation is extremely important for our mood. This can include reading a book, listening to music, or pursuing a hobby that we enjoy. Meditation or deep breathing exercises are some methods that many people employ to experience peace. Accordingly, these activities can help to calm and reduce stress in a person.

6. Work and study habits:

The way we manage our work or studies can affect our mood. For example, completing big assignments little by little makes them less burdensome. Studies show that taking breaks in between studies (5-60 minutes) helps in concentrating and avoiding fatigue, as these breaks help to refresh the brain as well as the body, thereby increasing energy and productivity. Therefore, at every stage of the project, it is beneficial to take breaks with pride.

7. Screen time habits:

Although electronic devices are helpful, they also have some negative effects on our mood. Constantly checking and answering emails and social networks turns minutes into hours, which disturbs peace.

Be sure to set aside time every day to be "away from electronic devices", which can also be extended to just before bedtime.

8. Outdoor habits:

Outdoor activities give an extra feeling of happiness. Sunlight helps produce vitamin D, which is essential for overall health. All we have to do is go for a walk in a nearby nature reserve or sit in a park, and we will immediately feel relaxed and happy.

9. Gratitude habits:

Regularly thinking about the things we are grateful for can be a good way to cultivate positivity. Documenting or recalling three good things that happened every day can also be done. This practice not only distracts the individual from the negative aspects of their life, but over time, the individual also develops the habit of focusing more on the positive aspects of their life.

10. Learning habits:

The process of learning can be stimulating. It doesn't always have to be proper studying. It can be anything from learning a new recipe, exploring a new hobby, or immersing oneself in an interesting subject.

11. Cleaning habits:

A clean living space can help us feel calm and in control of our lives amid responsibilities. Regular cleaning, no matter how small (even if it's just making the bed every morning), gives us a sense of freedom and order in our lives. A clean environment can reduce stress and ward off depression.

12. Time management habits:

How we use our time is what most affects our happiness. When we are rushed or under a lot of stress, anxiety can occur. Creating a schedule, focusing on tasks, and balancing free time can be great ways to make us feel more at ease.

13. Mindfulness habits:

Living in the present, or “mindfulness,” is a skill that gives us the power to reduce stress and improve our mental state by building a better relationship with our environment. Breathing slowly and focusing on our surroundings is all it takes to get us to this point. Consistent practice of mindfulness can help us be better in tune with our thoughts and feelings to achieve peace.

14. Helping other habits:

The saying that “it’s better to give than to receive” is supported by many researchers, who show that being kind and compassionate improves our well-being, happiness, and emotional well-being.

Whether it is volunteering, helping a neighbor, or being emotionally present for a friend, these activities can give us a sense of belonging and happiness.

15. Personal care habits:

Hygiene and looking good make us feel good and give positive mood vibes. It is worth remembering that taking a shower each day, bathing, and wearing clothes you enjoy are enough to get us connected with our positive mood condition and happiness.

My Experience: Daily Habits and Mood

Looking back, I can’t believe the difference in my daily practices and health when I was stressed. Earlier, I used to rush to get things done and sleep a little before going to work. This restless turmoil often made me feel anxious and stressed. I felt, by an immense, mostly out of control, overwhelmed, and unable to create any balance in my life. I felt that even unimportant things (e.g., washing my hair) were hard, and felt that something was wrong.

I understood that my sedentary lifestyle was one reason that made me tired and depressed. I would spend most of my time sitting at a desk or on the couch. I often felt as if I had no energy at all and was upset. My eating schedule used to be unstable. Skipping breakfast, eating fast food in the afternoon, and then eating a heavy meal for dinner was my routine.

I tried to stay alone and focus on work and time management, assuming that was the solution to the problem, but the lack of social interactions started to lead to feelings of loneliness and negative mood. I never believed in hobbies, thinking they were a waste of time, even.

At times, despite my efforts, I could not overcome the frequent mood swings that were bothering me. So, I approached a psychiatrist, Dr. Reddy, for my problem. This is one of the decisions I am most proud of. She helped me understand the root causes of my emotional problems and, therefore, gave me strategies that were specifically suited to my situation. In addition, she helped me identify the times when my mood swings were not a result of events throughout the day and when they could be treated with medical intervention.

No doubt, seeking help from a mental health professional was one of the most important highlights of my search. She helped me learn ways to cope, uncovered the science behind mood regulation, and ultimately, we were able to make more informed decisions, especially those related to my mental health. Her help in creating daily habits and understanding the nuances of mood fluctuations has been extremely valuable.

The Takeaway

Evaluating my life, I have come to understand how the daily habits I perform affect my mood. Morning routine and exercise, eating habits, sleep patterns, social relationships, mindfulness practice, hobbies, work performance, and especially maintaining a clean environment have greatly impacted our emotional health.

Additionally, I have come to understand that maintaining a good mood is a lifelong process that requires the learner to be patient, self-aware, and sometimes even seek help from a professional. It is about small, consistent changes that we implement and see results. Some days may not be good, but our quality of life improves positively as we adopt them.

If you are wondering whether you should see a therapist or not, just remember that accepting it is a strong attitude, not a weak one. Taking this first step can overcome these problems, as it can become a guide to your bright mental health and life. Never let fear be a reason to not seek help. Professional help can be the solution to your self-realization and achieving the balance you have been waiting for.