How To Cheer Yourself Up Mentally

How to cheer yourself up mentally - Exercise frequently

If you’re looking for ways to mentally cheer yourself up, it’s best to set goals, cultivate positive relationships, be grateful for what you have each day, and learn to manage stress. We all experience fluctuations in mood. These changes are not only more frequent than we think, but they have an adaptive function: they help us adapt to the environment and respond more effectively to the different situations that arise throughout life, such as a love breakup, a conflict in a friendship relationship or professional disappointment.

However, this does not mean that we should resign ourselves to sadness, frustration or anger. Like muscles, we can exercise our mind to face these emotions with resilience and understanding. In this PsychologyFor article, we tell you how to cheer yourself up mentally. Keep these tips handy.

Set goals

According to a study by Locke and Latham (2002)(1)set specific goals that are challenging stimulates the person’s intrinsic motivation and improves its performance. So when we know where we’re headed and can measure our progress, it’s easier to stay mentally encouraged and engaged. So if you want to cheer yourself up mentally and experience fewer emotional downturns, set clear and achievable goals.

Be grateful every day

A habit that can change our perspective on life and greatly improve our mood is to practice gratitude. In fact, a study by Emmons and McCullough (2003)(2) concluded that people who kept a gratitude journal, where they reflected on what they were grateful for, showed higher levels of optimism and satisfaction with life.

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In other words: take a few minutes daily to reflect on what you appreciates of your existence can help you maintain a positive outlook, even in difficult times.

Exercise frequently

Sports and physical activity benefit both the body and the mind. Exercise increases the production of mood-enhancing neurotransmitters such as serotonin and dopamine, hormones related to happiness. This, in turn, reduces stress levels and improves cognitive function. Without a doubt, incorporating physical activity into your daily routine can be a great ally to cheer you up mentally.

Maintain a healthy diet

A balanced diet rich in fruits, vegetables, lean proteins and healthy fats can improve your mood and your ability to face challenges from day to day. According to a study by psychologist Gómez-Pinilla (2008)(3)some nutrients—such as antioxidants, B vitamins, and omega-3 fatty acids—are not only essential for our health, but can influence both mood and mental energy.

Sleep enough

Just as nutrition and physical exercise are key to mentally cheering yourself up, so is rest. In fact, sleep is vital, both to preserve our mental and physical health and to guarantee cognitive performance. According to scientist Matthew Walker(4)the dream improves memory, learning and emotional regulation. On the other hand, lack of sleep usually causes attention problems, irritability and depression.

To prioritize rest, create a conducive environment and establish a regular sleep routine. In this article you will find information on How to relax to sleep.

Practice mindfulness

One practice that can reduce stress and improve psychological well-being is meditation. Specifically, mindfulness, or “full attention,” has been linked to increased attention span and reducing emotional reactivity. After all, spending time meditating can help you stay calm and maintain mental clarity in stressful situations.

How to Cheer Up Mentally - Practice Mindfulness

Cultivate positive relationships

Develop new skills

Continuous learning is a great way to stay motivated and active. This is demonstrated by a study carried out by psychologists Ericsson, Krampe and Tesch-Römer.(5). From this research on the development of skills it was possible to extract that acquiring and perfecting new skills generates great personal satisfaction. So, if you want to cheer yourself up mentally, do new things !

Learn to manage stress

Balancing both our personal responsibilities and ensuring mental calm is essential to staying healthy and balanced. To do this, you can not only apply strategies and behaviors, such as breathing deeply and prioritizing tasks, but also develop resilience, that is, ability to adapt and recover from adversity. To do this, he begins by accepting negative emotions as just another aspect of life.

How to cheer yourself up mentally - Learn to manage stress

Seek professional help

If, despite all your efforts, you cannot cheer yourself up mentally, it may be time to seek professional help. Cognitive behavioral therapy (CBT) has been shown to be effective in treating many psychological problems, such as depression and anxiety. So don’t hesitate consult a mental health professional If you feel overwhelmed or think you need support to manage your emotions and mood.

This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to How to cheer yourself up mentally we recommend that you enter our Personal Growth and Self-Help category.

References

  1. Locke, E.A., Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.
  2. Emmons, R.A., McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
  3. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
  4. Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
  5. Ericsson, K.A., Krampe, R.T., Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363-406.
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Bibliography

  • Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.
  • Holt-Lunstad, J., Smith, T.B., Layton, J.B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
  • Zeidan, F., Johnson, S.K., Diamond, B.J., David, Z., Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.