How to cheer yourself up

I've been feeling low lately.

Change in weather, weaker social life, moods shifting - you name it.

Sometimes, we don't even know why it happens. We're human. Part of being human means there are ups and downs.

When you're down, it's hard to take the 3,000-foot perspective and realize it will pass. Unfortunately, when you're up, it also eventually goes back to the base.

So let's start with the base: Why are there ups and downs?

I'm a super logical person. When I know the reasons for how I feel - biologically - it helps me deal with it. It's like an explanation to a math problem.

I hope some of you can relate.

Here are the main reasons I've found:

Neurochemicals like dopamine, serotonin, norepinephrine, and endorphins shift throughout the day. Hormones like cortisol, estrogen, and testosterone also fluctuate and influence mood. Your circadian rhythm affects energy, motivation, and emotional sensitivity.

Result: Even without any event, your internal chemistry rises and falls.

Emotions evolved to help us adapt:

Because life situations constantly change, your emotional system continuously rebalances - creating highs and lows.

Examples:

Your inner dialogue, memories, self-esteem, and expectations shape your mood swings.

External factors change daily:

These influence your nervous system and create emotional variability.

There are more reasons, but these are the ones that affect me most.

They say knowing the issue is 50% of the solution.

Here's the other 50%.

What can we do when we feel kinda down?

You know what I'm talking about. Everyone experiences it.

I choose to do what feels right for me in the moment - whatever matches my energy level. Sometimes that's going outside. Sometimes it's just drinking water and sitting still.

Here are the things I tend to do - my easy go-tos:

When your body needs water, you feel tired, cranky, foggy. Even your mental sharpness suffers.

If you're not excited about drinking a glass of water, you can get it from food - fruits and vegetables are good sources.

Why it works: Dehydration affects mood and energy more than we realize.

Pick something tiny:

Why it works: A small success releases dopamine and shifts your state.

Just being around your pet can make you feel better. Your body releases oxytocin - a hormone that lifts your mood and bonds you to other living things.

Why it works: Physical connection with animals regulates your nervous system.

Not only can it lift your mood, but it's also good for your blood pressure, heart rate, muscle tension, and stress level.

You'll get even more out of it if you take your dog with you and add in some movement.

At the office, even a plant on your desk or a picture of the woods can make you feel less anxious or irritable.

Why it works: Nature calms your nervous system and restores attention.

You're going to love this one.

Dark chocolate has chemicals called flavanols that increase blood flow to your brain and may help you think more clearly.

But don't overdo it. Chocolate also has fat, calories, and caffeine.

Just a small square of the dark stuff - 70% cocoa or more - 2 or 3 times a week may be all you need.

Why it works: Flavanols boost brain function and mood.

You don't have to sweat it out at the gym. A 10-minute walk seems to lift your spirits just as well as a 45-minute workout.

And people who exercise regularly deal with stress better overall.

Invite a friend and do something outside to boost the benefit.

Why it works: Movement releases endorphins and reduces cortisol.

Sometimes the quickest way to move through a bad feeling is to stop fighting it.

Sit with it for a few minutes. Breathe. Let it pass naturally.

Why it works: Resisting emotions makes them stronger. Allowing them makes them fade faster.

Reach out to:

Or simply sit in a café or public place to feel less isolated.

Why it works: Humans regulate emotions through connection.

The most important thing I tell myself: This too shall pass.

Everything in life does.

And if you're reading this and feeling down - reply to this email and let me know.

We can talk it out. I'm 100% serious. Try me.

Read ‘Live Within’ past editions here

Forwarded this email? Join 10,000+ other readers here.

Who in your life would appreciate you sending this email to?