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How light can shift your mood and mental health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> It’s spring and you’ve probably noticed a change in when the Sun rises and sets. But have you also noticed a change in your mood? We’ve known for a while that light plays a role in our wellbeing. Many of us tend to feel more positive when <a href="https://pubmed.ncbi.nlm.nih.gov/32925966/">spring returns</a>. But for others, big changes in light, such as at the start of spring, can be tough. And for many, bright light at night can be a problem. Here’s what’s going on. <h2>An ancient rhythm of light and mood</h2> In an <a href="https://theconversation.com/how-light-tells-you-when-to-sleep-focus-and-poo-236780">earlier article</a> in our series, we learned that light shining on the back of the eye sends “<a href="https://pubmed.ncbi.nlm.nih.gov/25451984/">timing signals</a>” to the brain and the master clock of the circadian system. This clock coordinates our daily (circadian) rhythms. “Clock genes” also regulate circadian rhythms. These genes control the timing of when many other genes <a href="https://pubmed.ncbi.nlm.nih.gov/31557726/">turn on and off</a> during the 24-hour, light-dark cycle. But how is this all linked with our mood and mental health? Circadian rhythms can be disrupted. This can happen if there are problems with how the body clock develops or functions, or if someone is routinely exposed to bright light at night. When circadian disruption happens, it increases the risk of certain <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental disorders</a>. These include <a href="https://www.sciencedirect.com/science/article/abs/pii/S0149763422000744">bipolar disorder</a> and <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-79">atypical depression</a> (a type of depression when someone is extra sleepy and has problems with their energy and metabolism). <h2>Light on the brain</h2> Light may also affect circuits <a href="https://pubmed.ncbi.nlm.nih.gov/35687680/">in the brain</a> that control mood, as <a href="https://pubmed.ncbi.nlm.nih.gov/23151476/">animal studies show</a>. There’s evidence this happens in humans. A brain-imaging study showed exposure to bright light in the daytime while inside the scanner <a href="https://www.cell.com/fulltext/S0960-9822(06)01758-1">changed the activity</a> of a brain region involved in mood and alertness. Another brain-imaging study <a href="https://pubmed.ncbi.nlm.nih.gov/22111663/">found</a> a link between daily exposure to sunlight and how the neurotransmitter (or chemical messenger) serotonin binds to receptors in the brain. We see alterations in serotonin binding in several <a href="https://pubmed.ncbi.nlm.nih.gov/33651238/">mental disorders</a>, including depression. <h2>What happens when the seasons change?</h2> Light can also affect mood and mental health as the seasons change. During autumn and winter, symptoms such as low mood and fatigue can develop. But often, once spring and summer come round, these symptoms go away. This is called “seasonality” or, when severe, “<a href="https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html">seasonal affective disorder</a>”. What is less well known is that for other people, the change to spring and summer (when there is more light) can also come with a change in mood and mental health. Some people experience increases in energy and the drive to be active. This is positive for some but can be seriously destabilising for others. This too is an example of seasonality. Most people <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0239033">aren’t very seasonal</a>. But for those who are, seasonality has a <a href="https://pubmed.ncbi.nlm.nih.gov/8540777/">genetic component</a>. Relatives of people with seasonal affective disorder are more likely to also experience seasonality. Seasonality is also more common in conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/25063960/">bipolar disorder</a>. For many people with such conditions, the shift into shorter day-lengths during winter can trigger a depressive episode. Counterintuitively, the longer day-lengths in spring and summer can also destabilise people with bipolar disorder into an “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10947388/">activated</a>” state where energy and activity are in overdrive, and symptoms are harder to manage. So, seasonality can be serious. Alexis Hutcheon, who experiences seasonality and helped write this article, told us: <blockquote> […] the season change is like preparing for battle – I never know what’s coming, and I rarely come out unscathed. I’ve experienced both hypomanic and depressive episodes triggered by the season change, but regardless of whether I’m on the ‘up’ or the ‘down’, the one constant is that I can’t sleep. To manage, I try to stick to a strict routine, tweak medication, maximise my exposure to light, and always stay tuned in to those subtle shifts in mood. It’s a time of heightened awareness and trying to stay one step ahead. </blockquote> <h2>So what’s going on in the brain?</h2> One explanation for what’s going on in the brain when mental health fluctuates with the change in seasons relates to the neurotransmitters serotonin and dopamine. Serotonin helps regulate mood and is the target of <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">antidepressants</a>. There is some evidence of seasonal changes in serotonin levels, potentially being lower <a href="https://academic.oup.com/brain/article/139/5/1605/2468755?login=false">in</a> <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11737-5/abstract?cc=y%3D">winter</a>. Dopamine is a neurotransmitter involved in reward, motivation and movement, and is also a target of some <a href="https://journals.sagepub.com/doi/full/10.1177/0706743716659417">antidepressants</a>. Levels of dopamine may also change with the <a href="https://www.nature.com/articles/s41398-023-02365-x">seasons</a>. But the neuroscience of seasonality is a developing area and more research <a href="https://www.nature.com/articles/s41398-023-02365-x">is needed</a> to know what’s going on in the brain. <h2>How about bright light at night?</h2> We know exposure to bright light at night (for instance, if someone is up all night) can disturb someone’s circadian rhythms. This type of circadian rhythm disturbance is associated with higher rates of symptoms <a href="https://www.nature.com/articles/s44220-023-00135-8">including</a> self-harm, depressive and anxiety symptoms, and lower wellbeing. It is also associated with higher rates of <a href="https://pubmed.ncbi.nlm.nih.gov/32639562/">mental disorders</a>, such as major depression, bipolar disorder, psychotic disorders and post-traumatic stress disorder (or PTSD). Why is this? Bright light at night confuses and destabilises the body clock. It disrupts the rhythmic regulation of mood, cognition, appetite, metabolism and <a href="https://pubmed.ncbi.nlm.nih.gov/38214638/">many</a> <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">other</a> <a href="https://pubmed.ncbi.nlm.nih.gov/33689801/">mental</a> <a href="https://pubmed.ncbi.nlm.nih.gov/36661342/">processes</a>. But people differ hugely in their <a href="https://www.pnas.org/doi/10.1073/pnas.1901824116">sensitivity to light</a>. While still a hypothesis, people who are most sensitive to light may be the most vulnerable to body clock disturbances caused by bright light at night, which then leads to a higher risk of mental health problems. <h2>Where to from here?</h2> Learning about light will help people better manage their mental health conditions. By encouraging people to better align their lives to the light-dark cycle (to stabilise their body clock) we may also help prevent conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/34419186/">depression</a> and <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">bipolar disorder</a> emerging in the first place. Healthy light behaviours – avoiding light at night and seeking light during the day – are good for everyone. But they might be especially helpful for people <a href="https://www.sciencedirect.com/science/article/pii/S0149763422000744">at risk</a> of mental health problems. These include people with a family history of mental health problems or people who are <a href="https://pubmed.ncbi.nlm.nih.gov/38185236/">night owls</a> (late sleepers and late risers), who are more at risk of body clock disturbances. <hr /> Alexis Hutcheon has lived experience of a mental health condition and helped write this article. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/231282/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jacob-crouse-981668">Jacob Crouse</a>, Research Fellow in Youth Mental Health, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/emiliana-tonini-1638957">Emiliana Tonini</a>, Postdoctoral Research Fellow, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/ian-hickie-961">Ian Hickie</a>, Co-Director, Health and Policy, Brain and Mind Centre, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-light-can-shift-your-mood-and-mental-health-231282">original article</a>. </div>

Mind

Are catnip and treats like it safe for cats? Here’s how they affect their minds and moods

<a href="https://theconversation.com/profiles/mia-cobb-15211">Mia Cobb</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/anne-quain-12802">Anne Quain</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Cats kept indoors can <a href="https://safeandhappycats.com.au/">live a good life</a> when they get access to a variety of positive experiences. Examples include performing natural behaviours, feeling safe at home and using their full sensory capabilities, including their sense of smell. Plants such as catnip, cat thyme and silver vine are potent smelly stimulants that can affect cat minds and moods. Ever wondered if these mind-altering substances are safe gifts for our feline friends? And importantly, is it OK to provide these, or is offering catnip to a cat like offering alcohol to a child? <h2>Catnip, cat thyme and silver vine, oh my!</h2> Owners who are concerned about their cats feeling bored and frustrated might offer them fresh or dried catnip (Nepeta cataria), silver vine (Actinidia polygama), cat thyme (Teucrium marum) or other plant materials such as valerian (Valeriana officinalis) and Tatarian honeysuckle (Lonicera tatarica). These last couple <a href="https://bmcvetres.biomedcentral.com/articles/10.1186/s12917-017-0987-6">could offer an alternative</a> if your cat doesn’t respond to catnip. Toys filled with the leaves or extracts of these plants can cause apparently euphoric behaviour in domestic cats (as well as big cats like leopards and jaguars). Not all cats respond this way to these smells, which is <a href="https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-022-01369-1">believed to have a genetic basis</a>. <h2>Are these treats safe for cats?</h2> Cats have a highly developed sense of smell. Some plants release chemical compounds to deter insects or to attract predators of insects that might otherwise destroy them. This includes <a href="https://www.science.org/doi/10.1126/sciadv.aba0721">nepetalactone</a>, an ingredient isolated from catnip and silver vine. Indeed, <a href="https://www.science.org/content/article/why-cats-are-crazy-catnip">it has been argued </a> that exposure to nepetalactone leads to an increase in feel-good hormones in cats. It may also act as a <a href="https://www.science.org/doi/10.1126/sciadv.abd9135">natural mosquito repellent</a> (note that it does not repel all mosquitoes and is not effective for flea or tick control). This may be why sniffing catnip, silver vine and some other plants causes cats to roll on their backs and rub their chins, cheeks and bodies on the plants. Other <a href="https://bmcvetres.biomedcentral.com/articles/10.1186/s12917-017-0987-6">observed behaviours</a> include: licking, shaking their head while carrying plant material in their mouth, drooling, kicking the plant material with their hind feet, and a “wavelike” motion of the skin over their backs as muscles contract and relax. These responses <a href="https://bmcvetres.biomedcentral.com/articles/10.1186/s12917-017-0987-6">generally don’t last long</a>, usually seconds to minutes, before cats relax or resume their normal behaviour. Rather than becoming addicted to these substances, cats are more likely to become habituated and desensitised, with the plants having less effect over time. When sniffed, these plants <a href="https://www.cell.com/iscience/fulltext/S2589-0042(23)01925-9">appear</a> to have <a href="https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-022-01369-1">no adverse effects</a> on cats. <figure><iframe src="https://www.youtube.com/embed/yNUz4zQTA1E?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Cats (and a dog!) react to the active compound in catnip and silver vine, nepetalactone.</figcaption></figure> <h2>Is it ethical to alter the minds of our cats?</h2> When considering how to improve the lives of animals we care for, we tend to focus on whether the benefits outweigh the potential harms. Despite some marketing claims that these plants activates the brain’s opioid system, delivering a “natural high” for cats, there is no evidence these substances actually alter the minds of cats in the same way as alcohol or other drugs alter the minds of humans. The marketing of these cat treats as “kitty crack” or “<a href="https://www.meowijuana.com/">meowijuana</a>” and silver vine sticks as “<a href="https://www.nekopiapets.com.au/product-page/joycat-cat-cigarettes-silvervine-stick">kitty cigarettes</a>” is likely to deter some people from offering their cats <a href="https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-022-01369-1">this kind of olfactory stimulation</a>. Unlike offering alcohol to a child, though, the evidence suggests our cats are OK when given access to these treats. These items won’t induce psychosis and won’t lead to addiction or withdrawal symptoms. And we don’t need to worry about our cats operating heavy machinery or making important decisions under the influence of mind-altering substances! Provided they can walk away at any time, it seems reasonable to let them opt in to a fun time. In fact, we harness the power of cats’ sense of smell in other ways by using <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6435919/">synthetic feline facial pheromones</a>. This can help reduce fear, anxiety and distress in cats. These substances can come in useful in settings such as multi-cat households or when moving house. <h2>How to make sure your cat has the purr-fect time</h2> Offering a range of smells (olfactory stimulation) is just one way to ensure your cat has a varied and interesting life. Here are some tips: <ul> <li> offer cats choices to interact with treats and toys – don’t force them </li> <li> rotate the toys and experiences on offer, so every day offers something fresh </li> <li> offer items that cats can scratch – scratching posts and corrugated cardboard are popular items </li> <li> if you are concerned your cat has swallowed part of a toy or seems unwell, check in with your vet. </li> </ul> Given the short-lived effects of these plant-based olfactory stimulants on cats, it is important that we <a href="https://www.sciencedirect.com/science/article/abs/pii/S0168159119301054">optimise their environment, lifestyle and interactions</a> with humans to improve their welfare. We can’t just rely on catnip or silver vine to give our cats a good life indoors – it’s really up to us!<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214947/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mia-cobb-15211">Mia Cobb</a>, Research Fellow, Animal Welfare Science Centre, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> and <a href="https://theconversation.com/profiles/anne-quain-12802">Anne Quain</a>, Senior Lecturer, Sydney School of Veterinary Science, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/are-catnip-and-treats-like-it-safe-for-cats-heres-how-they-affect-their-minds-and-moods-214947">original article</a>.

Family & Pets

The happiness diet: 7 foods to boost your mood

Mood boosting foods worth adding to your shopping trolley For decades, our culture has focused on the connection between healthy eating and physiological wellness – most of all, related to weight. But out of a pandemic that made mental health a hot topic, you might also be gaining an awareness that the food you eat can seriously affect your mind. Research published in The British Medical Journal says diet plays a major role in how both our body and our brain are feeling. Poor nutrition can contribute to depression, anxiety, aggression (there’s a reason the word “hangry” exists!). But improving your diet, and knowing the right foods to eat, may help your mental health. Dietitian and certified intuitive eating counsellor Rachel Engelhart says certain foods can support your body’s processes that are responsible for positive moods and strong energy levels. Here’s Engelhart’s list of the greatest mood-boosting foods. Fatty fish Seafood like salmon, mackerel and canned tuna are rich in omega-3 fatty acids, which are ‘healthy fats’ with benefits throughout your body – from your heart to your eyes – and your brain. “Omega-3 fatty acids are anti-inflammatory and have the ability to cross into the brain, having a direct effect on mood-regulating molecules and neurotransmitters there,” says registered dietitian Kelsey Lorencz. Research has consistently linked low levels of omega-3s with mood disorders like depression and anxiety – and, according to a review published in Frontiers in Physiology, most of us don’t get enough omega-3 fats in our diet. Yoghurt According to Lorencz, “The bacteria in your gut can actually produce feel-good neurotransmitters like serotonin and dopamine.” Research has identified a particular bacterium that may have a strong impact on triggering these chemicals: a strain called Lactobacillus. One study published in the journal Nature found that feeding our gut with this good bacteria – found naturally in foods like yoghurt, kefir, and sauerkraut – doesn’t just keep the blues at bay, it can increase our resilience in the face of stress. Bananas Bananas aren’t just shaped like a smile – they’re a mood-boosting powerhouse. That’s in part because they’re also high in vitamin B6, one nutrient behind the production of the ‘happiness hormone’ serotonin. Bananas contain prebiotic fibre, which, along with that Lactobacillus, are essential for gut health that promotes a happy brain. Cottage cheese “The amino acid L-tyrosine is needed to make dopamine and norepinephrine, two neurotransmitters that affect our mood and can easily become depleted,” Lorencz says. She points to high sources like soy products, chicken, fish, nuts, seeds, avocados and bananas. But cottage cheese has a whopping amount of this amino acid, along with a few other mood-boosters in its arsenal. It’s high in protein, which is essential for our body to make and use its mood-promoting hormones, Engelhart says. (This protein is casein protein, which our body absorbs more slowly, sustaining energy levels, and may contribute to elevated moods, according to ongoing research.) Cottage cheese also contains selenium, a mineral that Nutrients research has suggested may be linked with lower rates of depression. Nuts and seeds Magnesium is a mineral that supports our body’s energy production – and not getting enough can lead to irritability, anxiety, sleeplessness and agitation, says Lorencz. Nuts like almonds, walnuts, cashews and seeds like pumpkin, chia and sesame are great sources of this vital nutrient, as well as tryptophan, an amino acid associated with good moods. Nuts and seeds can also be great vegetarian sources of those crucial omega-3 fatty acids. Oysters The ages-old wives’ tale about oysters as aphrodisiacs is still out for debate, but oysters can elevate one’s mood. They pack the highest zinc content of any food – a nutrient that’s linked with anxiety and depression when we’re deficient, says Lorencz – and contain tyrosine, an amino acid that helps our body produce the ‘feel good’ hormone dopamine. That’s great news for the shellfish-loving set. However, if you aren’t a fan of oysters, you can get this one-two mood-boosting punch from food like eggs, nuts and legumes. Your favourite treat “Having a varied diet is the best way to set your body up to produce the ‘feel good’ hormones that it needs,” Engelhart says, adding an important point: while this nutritious balance is important, so is treating yourself to food you enjoy. “So many of my clients are hard on themselves and rather judgmental around their food choices, and it negatively impacts their mood,” she says. “Sprinkling our day with a delicious coffee, a yummy dessert, or one of our favourite restaurant meals is also an important way to positively impact our mental health.” And if you want to be strategic about that treat, reach for some dark chocolate. Chocolate contains natural serotonin, and 2022 research found that dark chocolate has prebiotic effects in our gut, supporting stronger mental health. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/mental-health/the-happiness-diet-7-foods-to-boost-your-mood" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Let’s dance! How dance classes can lift your mood and help boost your social life

If your new year’s resolutions include getting healthier, exercising more and lifting your mood, dance might be for you. By dance, we don’t mean watching other people dance on TikTok, as much fun as this can be. We mean taking a dance class, or even better, a few. A growing body of <a href="https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1732526">research shows</a> the benefits of dance, regardless of the type (for example, classes or social dancing) or the style (hip hop, ballroom, ballet). Dance boosts our wellbeing as it improves our emotional and physical health, makes us feel less stressed and more socially connected. Here’s what to consider if you think dance might be for you. <h2>The benefits of dance</h2> Dance is <a href="https://journals.sagepub.com/doi/10.1177/1077800417745919">an engaging and fun</a> way of exercising, learning and meeting people. A review of the evidence <a href="https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1732526">shows</a> taking part in dance classes or dancing socially improves your health and wellbeing regardless of your age, gender or fitness. Another review focuses more specifically on benefits of dance across the lifespan. It <a href="https://doi.org/10.1080/17482631.2021.1950891">shows</a> dance classes and dancing socially at any age improves participants’ sense of self, confidence and creativity. Researchers have also looked at specific dance programs. One UK-based dance program for young people aged 14 <a href="https://doi.org/10.1080/14647893.2011.561306">shows</a> one class a week for three months increased students’ fitness level and self-esteem. This was due to a combination of factors including physical exercise, a stimulating learning environment, positive engagement with peers, and creativity. Another community-based program for adults in hospital <a href="https://doi.org/10.1080/17533015.2020.1725072">shows</a> weekly dance sessions led to positive feelings, enriches social engagement and reduced stress related to being in hospital. If you want to know how much dance is needed to develop some of these positive effects, we have good news for you. A useful hint comes from a <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-015-2672-7">study</a> that looked exactly at how much creative or arts engagement is needed for good mental health – 100 or more hours a year, or two or more hours a week, in most cases. <h2>Dance is social</h2> But dance is more than physical activity. It is also a community ritual. Humans have <a href="https://www.jstor.org/stable/223398">always danced</a>. We still do so to mark and celebrate transitory periods in life. Think of how weddings prompt non-dancers to move rhythmically to music. Some cultures dance to celebrate childbirth. Many dance to celebrate religious and cultural holidays. This is what inspired French sociologist <a href="https://iep.utm.edu/emile-durkheim/">Emile Durkheim</a> (1858-1917) to explore how dance affects societies and cultures. Durkheim <a href="https://archive.org/search?query=external-identifier%3A%22urn%3Aoclc%3Arecord%3A689172179%22">saw</a> collective dance as a societal glue – a social practice that cultivates what he called “collective effervescence”, a feeling of dynamism, vitality and community. He observed how dance held cultures together by creating communal feelings that were difficult to cultivate otherwise, for example a feeling of uplifting togetherness or powerful unity. It’s that uplifting feeling you might experience when dancing at a concert and even for a brief moment forgetting yourself while moving in synchrony with the rest of the crowd. Synchronous <a href="https://www.journals.uchicago.edu/doi/10.1086/529447">collective activities</a>, such as dance, provide a pleasurable way to foster social bonding. This is due to feelings Durkheim noticed that we now know as transcendental emotions – such as joy, awe and temporary dissolution of a sense of self (“losing yourself”). These can lead to feeling a part of something bigger than ourselves and help us experience social connectedness. For those of us still experiencing social anxiety or feelings of loneliness due to the COVID pandemic, dance can be a way of (re)building social connections and belonging. Whether you join an online dance program and invite a few friends, go to an in-person dance class, or go to a concert or dance club, dance can give temporary respite from the everyday and help lift your mood. <h2>Keen to try out dance?</h2> Here’s what to consider: <ul> <li> if you have not exercised for a while, start with a program tailored to beginners or the specific fitness level that suits you </li> <li> if you have physical injuries, check in with your GP first </li> <li> if public dance classes are unappealing, consider joining an online dance program, or going to a dance-friendly venue or concert </li> <li> to make the most of social aspect of dance, invite your friends and family to join you </li> <li> social dance classes are a better choice for meeting new people </li> <li> beginner performance dance classes will improve your physical health, dance skills and self-esteem </li> <li> most importantly, remember, it is not so much about how good your dancing is, dance is more about joy, fun and social connectedness. </li> </ul> In the words of one participant in our (yet-to-be published) research on dance and wellbeing, dance for adults is a rare gateway into fun, "there’s so much joy, there’s so much play in dancing. And play isn’t always that easy to access as an adult; and yet, it’s just such a joyful experience. I feel so happy to be able to dance." Images: Getty <em style="box-sizing: border-box; color: #212529; font-family: -apple-system, 'system-ui', 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji'; font-size: 16px; background-color: #ffffff;">This article originally appeared on <a href="https://theconversation.com/lets-dance-how-dance-classes-can-lift-your-mood-and-help-boost-your-social-life-197692" target="_blank" rel="noopener">The Conversation</a>.

Body

Your home, office or uni affects your mood and how you think. How do we know? We looked into people’s brains

Think of a time when you felt vulnerable. Perhaps you were in a hospital corridor, or an exam hall, about to be tested. Now, focus on the building you were in. What if, without you knowing, the design of that space was affecting you? We study <a href="https://psychology.org.au/community/advocacy-social-issues/environment-climate-change-psychology/psychologys-role-in-environmental-issues/what-is-environmental-psychology" target="_blank" rel="noopener">environmental psychology</a>, a growing field of research investigating the relationship between humans and the external world. This includes natural, and human-made environments, such as buildings. Researchers could just ask people what they feel when inside a building – how pleasant or unpleasant they feel, the intensity of that feeling, and how in control they feel. But we use neuroscience to see how the brain is stimulated when inside a building. The idea is for people to one day use that information to design better buildings – classrooms that help us concentrate, or hospital waiting rooms that reduce our anxiety. Why study buildings this way? We spend <a href="https://www.health.vic.gov.au/chief-health-officer/healthy-indoor-environments" target="_blank" rel="noopener">at least 80% of our lives</a> inside buildings. So it is critical we understand whether the buildings we occupy are affecting our brain and body. Buildings – hospitals, schools, offices, homes – are often complex. They can have various contents (fixtures, fittings and objects), levels of comfort (such as the light, sound, and air quality). Other people occupy the space. There are also a range of design characteristics we can notice inside a building. These include colour (wall paint, chair colour), texture (carpet tiles, timber gym floor), geometry (curved walls or straight, angular ones), and scale (proportions of height and width of a room). What did we do? We wanted to see what effect changing some of these characteristics had on the brain and body. So we asked participants to sit in the middle of a virtual-reality (VR) room for 20 minutes. We designed the room with a door (to show height) and chair (to show depth), keeping it empty of other cues that might influence people. We modelled the room using dimensions set by the local building code. Other studies have compared <a href="https://doi.org/10.1016/j.jenvp.2019.101344" target="_blank" rel="noopener">complex environments</a>, which are more realistic to everyday life. But we chose to use a simple VR room so we could understand the impact of changing one characteristic at a time. To measure brain activity, we used a technique called electroencephalography. This is where we placed electrodes on the scalp to measure electrical activity as brain cells (neurons) send messages to each other. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=429&fit=crop&dpr=1 600w, https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=429&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=429&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=539&fit=crop&dpr=1 754w, https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=539&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/485808/original/file-20220921-13-7qqec9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=539&fit=crop&dpr=3 2262w" alt="Fitting cap of electrodes" /></a><figcaption>Participants wore a cap covered in electrodes to detect electrical activity in the brain. Donna Squire, Author provided</figcaption></figure> We also monitored the body by measuring heart rate, breathing and sweat response. This could reveal if someone could detect a change to the environment, without being consciously aware of that change. Lastly, we asked participants to report their emotions to understand if this matched their brain and body responses. What did we find? We published a series of studies looking at the impact of room size and colour. Making the room bigger resulted in brain activity usually linked to <a href="https://doi.org/10.1523/ENEURO.0104-22.2022" target="_blank" rel="noopener">attention and cognitive performance</a>. This is the type of brain activity we would see if you were doing a crossword, your homework or focusing on a tricky report you were writing for work. A blue room resulted in brain activity associated with <a href="https://doi.org/10.1111/psyp.14121" target="_blank" rel="noopener">emotional processing</a>. This is the pattern we’d typically see if you were looking at something that you felt positive about, such as a smiling face, or a scenic sunset. Changing the size and colour of a room also changed <a href="https://doi.org/10.1002/hbm.26061" target="_blank" rel="noopener">brain network communication</a>. This is when different parts of the brain “talk” to one another. This could be communication between parts of the brain involved in seeing and attention, the type of communication needed when viewing a complex scene, such as scanning a crowded room to spot a friend. The rooms also changed the participants’ autonomic response (their patterns of breathing, heart activity and sweating). <hr /> <figure><iframe title="YouTube video player" src="https://www.youtube.com/embed/dPHOQvLOCD4" width="100%" height="400" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Your brain and body give away what you feel and think about different rooms, even if you can’t tell us yourself.</figcaption></figure> <hr /> Despite these brain and body responses, we found no change in what participants told us about their emotions in each of these different conditions. This suggests the need to shift from just asking people about their emotions to capturing effects they may not be consciously perceive or comprehend. What does this mean for designing buildings? This work tells us that characteristics of buildings have an impact on our brains and our bodies. Our next steps include testing whether a larger room affects brain processes we use in everyday life. These include working memory (which we’d use to remember our shopping list) and emotion recognition (how we recognise what different facial expressions mean). This will enable us to understand if we can design spaces to optimise our cognitive performance. We also want to understand the implications on a wider population, including people who may be experiencing poor mental health, or diagnosed with an underlying condition where the environment may have a larger impact on their response. This will help us to understand if we can change our built environment for better health and performance. Why is this important? Architects have long claimed buildings <a href="https://theconversation.com/build-me-up-how-architecture-can-affect-emotions-22950" target="_blank" rel="noopener">affect our emotion</a>. But there has been a lack of brain-based evidence to back this. We hope our work can help shape building planning and design, to support the brain processes and emotions we might require under different circumstances.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/189797/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Isaballa Bower. Republished with permission of <a href="https://theconversation.com/your-home-office-or-uni-affects-your-mood-and-how-you-think-how-do-we-know-we-looked-into-peoples-brains-189797" target="_blank" rel="noopener">The Conversation</a>. Image: Getty Images

Mind

(H)anger is real: your bad mood and empty stomach are linked

<div class="copy"> Grumpy? Long time between meals? Well now you can cheer up, thanks to a new study validating the link between your cranky mood and grumbly belly – your ‘hanger’ is real. Psychologists studying a group of primarily Austrian, German and Swiss adults have found an association between self-reported hunger, and heightened levels of anger and irritability. Helping people understand their own emotional responses to feelings of hunger could help them better regulate their behaviour, says Anglia Ruskin University professor in social psychology Viren Swami. “Research suggests that being able to label an emotion can help people to regulate it,” says Swami, who was the lead author of the study <a href="https://doi.org/10.1371/journal.pone.0269629" target="_blank" rel="noreferrer noopener">published</a> in Plos One. “Therefore, greater awareness of being ‘hangry’ could reduce the likelihood that hunger results in negative emotions and behaviours in individuals.” The three-week study monitored 64 participants who submitted five daily reports to researchers via a smartphone app. In each report, participants used a 0–100 scale to evaluate how hungry, irritable and angry they felt. Even when accounting for demographic differences between participants, there was an association between hunger and heightened levels of irritability, anger and reduced feelings of pleasure. It’s the first time the phenomenon has been investigated outside of a laboratory environment and adds to an existing body of research showing that declines in blood glucose levels influences negative emotions. “This ‘hangry’ effect hasn’t been analysed in detail, so we chose a field-based approach where participants were invited to respond to prompts,” explains study co-author Stefan Stieger, professor of psychology at Karl Landsteiner University. “[It gives] a much more complete picture of how people experience the emotional outcomes of hunger in their everyday lives.” The researchers didn’t offer conclusions as to how to mitigate hunger-induced feelings. Reaching for a banana next time you feel cross is probably a safe bet. Image credits: Getty Images  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=197455&title=%28H%29anger+is+real%3A+your+bad+mood+and+empty+stomach+are+linked" width="1" height="1" /> </div> <div id="contributors"> This article was originally published on <a href="https://cosmosmagazine.com/health/body-and-mind/hanger-is-real/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Matthew Agius. </div>

Mind

The 6 best bath bomb recipes for every mood

Customise your bath bomb Few natural remedies are as effective for hitting your internal reset button as a hot bath. By customising the bath bomb recipe below with a variety of essential oils, you can soothe everything from frayed nerves to achy muscles, says intergrative health expert Dr Tasneem Bhatia. Keep reading to see how. Basic bath bomb recipe Here’s what you’ll need: 2 cups baking soda 1 cup citric acid 1/2 cup Epsom salt 1 tablespoon almond or olive oil Essential oils Water Packing moulds (If you don’t have food moulds, ice cube trays, hollow plastic Easter eggs, or Christmas tree ornaments that snap open and closed will do.) Directions: Mix baking soda, citric acid and Epsom salt in a bowl. Add almond or olive oil and essential oils. Add water slowly (the mixture might create a small foaming reaction. If that happens, pour even more slowly). The mixture should be just moist enough to hold a shape. Pack mixture into moulds for a few minutes, then tap to release. Allow bath bombs to dry for about five hours. To use, simply drop one in the bath. Enjoy! Note: Bath bombs should be used within three weeks. A bath bomb for when you’re feeling stressed To soothe the senses when you’re stressed out, try a bath bomb infused with 10 drops of bergamot (use one labelled bergaptene-free) and 10 drops of clary sage. The citrusy-flower bergamot mixed with clary sage calms the nervous system and clears the mind. “Bergamot is an anti-inflammatory and antiseptic and its aromatic scent has been shown to reduce stress and anxiety,” says Dr Bhatia, echoing the findings of a review of studies published in 2019 in Food Science & Nutrition. “Clary sage also reduces stress and acts as an antidepressant.” A bath bomb for when you can’t fall asleep Settle into a more restful state by creating a bath bomb that includes 10 drops of chamomile, 10 drops lavender and 10 drops mandarin. “Both lavender and chamomile are calm- and relaxation-promoting herbs, while mandarin is known to be calming and promote joy,” says Dr Bhatia. A bath bomb for when your muscles ache Soothe sore muscles with a bath bomb infused with 10 drops lavender and 10 drops rosemary, which reduces inflammation. “Lavender is calming, while rosemary is known to increase blood flow, helping muscle soreness,” says Dr Bhatia. For even more of a treat, add extra Epsom salt to your bath before you hop in. The magnesium sulfate works as a natural muscle relaxant, pulling fluid out of the muscles and reducing swelling. A bath bomb for when you need a pick-me-up Need a bath bomb to help you overcome that 3pm gotta-have-a-nap feeling on days you work from home? Add 10 drops grapefruit oil and 10 drops bergamot oil. Keep in mind: “Citrus oils can sting a bit so you have to be careful with them,” says Dr Bhatia. If the grapefruit-bergamot combo doesn’t do the trick, soak a cotton swab with peppermint essential oil and take a whiff whenever you need an extra zap of energy. A bath bomb for setting a romantic mood Floral scents like rose oil and ylang-ylang are great for setting the mood for romance, if only because “they’re soothing scents that promote calm and relaxation,” says Dr Bhatia. Try a bath bomb made with 10 drops of each. Add a pinch of vanilla for an added kick. A bath bomb for indulging the senses For an all-purpose bath bomb that will indulge the senses no matter the mood or the moment, try this fresh-floral mix: 10 drops rose or lavender oil, 10 drops of lemon and 5 drops of patchouli. “This is a combo of stress relief and a bit of a pick-me-up,” says Dr Bhatia. “Like many citrus oils, lemon is stimulating while patchouli and lavender are relaxing and provide skin relief.” Written by Juliana LaBianca. This article first appeared in <a href="https://www.readersdigest.com.au/culture/the-6-best-bath-bomb-recipes-for-every-mood" target="_blank" rel="noopener">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank" rel="noopener">here’s our best subscription offer.</a> Image: Getty Images

Beauty & Style

Just two minutes of “doom-scrolling” can worsen your mood

Just two minutes of exposure to COVID-19 content can leave you feeling less optimistic and feeling worse, according to new research. A team of scientists from the UK and Canada exposed 1000 participants to COVID news, COVID-related acts of kindness, or nothing at all, to determine whether negative news or kind acts would affect mood. When compared to the group exposed to nothing at all, those who were exposed to COVID-related news experienced an “immediate and significant” reduction in happiness. The team found that this drop in mood could occur after just two to four minutes. As for those who consumed content about COVID-related acts of kindness, the study found they didn’t experience the negative consequences. The researchers, led by psychologist Dr Kathryn Buchanan, claim that exposure to negative content can be particularly problematic on social media as they make “passive consumption of news almost unavoidable”. “Even a few minutes of exposure to COVID-related news on social media can ruin a person’s mood,” the team wrote. “Given that many people spend five to 10 times the amount of time interacting with COVID-related news each day, this likely offers a conservative estimate of the emotional toll.” They also argued that additional work would be needed to confirm that the effect would be felt after exposure to content about other large-scale threats, such as climate change. The study, published in <a rel="noopener" href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257728" target="_blank">PLOS One</a>, also had some advice for those looking to avoid these negative effects. The team offered several solutions: the increase in positive stories produced by media outlets, seeking out positive content, or engaging in other activities that can bolster happiness. They concluded: “We would all do well to be mindful of these effects and consider balancing our doom-scrolling with some kindness-scrolling.” Image: Getty Images

Mind

Can’t go outside? Even seeing nature on a screen can improve your mood

Are you feeling anxious or irritated during the coronavirus lockdown? Do you constantly want to get up and move? Maybe you need a moment to engage with nature. Getting into the great outdoors is difficult at right now. But our research soon to be published in Australian Forestry shows you can improve your mood by experiencing nature indoors. This could mean placing few pot plants in the corner of your home office, or even just looking at photos of plants. Our work adds to <a href="https://theconversation.com/biodiversity-and-our-brains-how-ecology-and-mental-health-go-together-in-our-cities-126760">a compelling body of research</a> that shows being around nature directly benefits our mental health. Biophilia Public gardens and parks, street verges with trees and bushes, and even rooftop gardens bring us a <a href="https://www.tandfonline.com/doi/full/10.1080/10630732.2019.1637694">broad range of benefits</a> – boosting <a href="https://doi.org/10.1016/S0749-3797(00)00317-2">physical health</a>, reducing <a href="https://doi.org/10.1016/j.envpol.2013.12.011">air pollution</a>, and even <a href="https://doi.org/10.3390/bs4040394">lowering crime rates</a>. But inside, in your hastily constructed home office or home school room, you may be unable to take full advantage of <a href="https://theconversation.com/green-for-wellbeing-science-tells-us-how-to-design-urban-spaces-that-heal-us-82437">urban nature</a>. Embracing the notion of “biophilia” – the innate human affinity with nature – while locked down inside may improve your productivity and even your health. The <a href="https://theconversation.com/building-a-second-nature-into-our-cities-wildness-art-and-biophilic-design-88642">biophilia hypothesis</a> argues modern day humans evolved from hundreds of generations of ancestors whose survival required them to study, understand and rely on nature. So a disconnection from nature today can cause <a href="https://link.springer.com/article/10.1023/A:1010043827986">significant issues for humans</a>, such as a decline in psychological health. In practice at home, connecting with nature might mean having large windows overlooking the garden. You can also <a href="https://makeitwood.org/documents/doc-1624-pollinate-health-report---february-2018.pdf">improve working conditions</a> by having natural materials in your office or school room, such as wooden furniture, natural stones and pot plants. Indoor plants Our research has demonstrated that even a small number of plants hanging in pockets on along a busy corridor provide enough nature to influence our physiological and psychological perceptions. These plants even caused behavioural differences, where people would <a href="https://www.sciencedirect.com/science/article/abs/pii/S1618866717306763">change their route</a> through a building to come into contact with the indoor plants. We surveyed 104 people, and 40% of the respondents reported their mood and emotions improved in the presence of indoor plants. They felt “relaxed and grounded” and “more interested”. The presence of indoor greenery provides a place to “relax from routine” and it made the space “significantly more pleasant to work in”. As one person reported: When I first saw the plants up on the wall brought a smile to my face. Whenever I walk down the stairs or walk past I mostly always feel compelled to look at the plants on the wall. Not with any anxiety or negative thoughts, rather, at how pleasant and what a great idea it is. Looking at wildlife photography Our research also explored whether viewing images, posters or paintings of nature would make a difference. We photographed the plants from viewpoints similar to those the corridor users experienced. Survey responses from those who only viewed these digital images were almost the same as those who experienced them in real life. While we can’t say for sure, we can hypothesise that given the importance of vision in modern humans, an image that “looks” like nature might be enough to trigger a biophilic response. However, physically being in the presence of plants did have some stronger behavioural effects. For example corridor users wanted to linger longer looking at the plants than those who viewed the photographs, and were more likely to want to visit the plants again. Maybe the other senses - touch, smell, even sound - created a stronger biophilic response than just sight alone. So the good news is if you can’t get to a nursery – or if you have a serious inability to keep plants alive – you can still benefit from looking at photographs of them. If you haven’t been taking your own photos, search the plethora of images from wildlife photographers such as <a href="http://gimesy.com/">Doug Gimesy</a>, <a href="http://lanting.com/">Frans Lanting</a> and <a href="https://www.tanyastollznow.com/">Tanya Stollznow</a>. Or check out live camera feeds of a wide range of environments, and travel to far-flung places without leaving the safety of home. While we haven’t tested the mood-boosting effects of live videos, we hypothesise their physiological and psychological effects will be no different than digital photographs. Here are seven places to help you get started. <ul> <li>The <a href="https://bushblitz.org.au/">Bush Blitz</a> citizen science app launched a new online tool today. The species recovery program encourages children to explore their backyard to identify different species.</li> <li>“From the bottom of the sea direct to your screen”: watch this <a href="https://www.natureaustralia.org.au/what-we-do/our-priorities/oceans/ocean-stories/reef-cam-underwater/">underwater live stream</a> of Victoria’s rocky reef off Port Phillip Bay</li> <li>The Coastal Watch website offers <a href="https://www.coastalwatch.com/surf-cams-surf-reports">live camera feeds on beaches</a> around Australia.</li> <li>Watch the running water, trees and occasional fauna in California’s <a href="https://explore.org/livecams/zen-den/live-redwood-cam-1">Redwood Forest River</a>.</li> <li>In pastoral Australia, go on a <a href="https://youtu.be/qqYFgqN_q-w">four-hour drive through the country side</a> along tree-lined roads.</li> <li><a href="https://www.zoo.org.au/animal-house/">Zoos Victoria</a> has set up live cameras that show its animals in natural (and nature-like) environments from Melbourne Zoo and Werribee Open Range Zoo.</li> <li>Yellowstone National Park may be closed right now, but <a href="https://www.nps.gov/yell/learn/photosmultimedia/webcams.htm?sf174893829=1">webcams are stationed</a> in various locations throughout the park.</li> </ul> Written by Cris Brack and Aini Jasmin Ghazalli. Republished with permission of <a href="https://theconversation.com/cant-go-outside-even-seeing-nature-on-a-screen-can-improve-your-mood-135320">The Conversation.</a>

Retirement Life

How one month at sea taught me to steal my life back from my phone

A survey this year revealed that Australians, on average, spend <a href="https://wearesocial.com/au/blog/2019/02/digital-report-australia">10.2 hours</a> a day with interactive digital technologies. And this figure goes up every year. This is time we don’t get back. And our analogue lives, which include everything not digital, shrink in direct proportion. I recently decided to spend four weeks at sea without access to my phone or the internet, and here’s what I learnt about myself, and the digital rat race I was caught in. Cold turkey Until a year or so ago, I was a 10.2 hours a day person. Over the years, dependence on technology and stress had destroyed any semblance of balance in my life – between work and home, or pleasure and obligation. I wanted to quit, or cut down, at least. Tech “detox” apps such as the time-limiting <a href="https://www.theverge.com/2018/9/17/17870126/ios-12-screen-time-app-limits-downtime-features-how-to-use">Screen Time</a> were useless. Even with these, I was still “on”, and just a click away from unblocking Instagram. So I thought: what about going cold turkey? No screen time at all, 24/7. Was that possible, and what would it feel like? My commute to work passed the Footscray docks, where container-ships come and go. Passing one day, I wondered if it was possible to go on one of those ships and travel from Melbourne to … somewhere? Turns out it was. You can book a cabin online and just go. And in what was probably an impulse, I went. For about four weeks I had no devices, as I sailed solo from <a href="http://www.cma-cgm.com/products-services/line-services/Flyer/AAXANL">West Melbourne to Singapore</a>. I wanted to experiment, to see what it felt like to take a digital detox, and whether I could change my habits when I returned home. What I learnt Cold turkey withdrawal is difficult. Even in prison, <a href="https://aic.gov.au/publications/tandi/tandi560">many inmates have access of some kind of device</a>. The time on that ship taught me there is a whole other side to life, the non-digital side, that gets pushed aside by the ubiquitous screen. Real life contains people, conversations, flesh and textures that are not glass or plastic. It also contains whole worlds that exist inside your head, and these can be summoned when we have the time, and devote a bit of effort to it. These are worlds of memory and imagination. Worlds of reflection and thought. Worlds you see differently to the pallid glare of a screen. I took four books with me and read them in a way I hadn’t before: slower, deeper and with more contemplation. The words were finite (and therefore precious). I’d never spent time like this in my whole life, and was inspired to write about it in <a href="https://grattanstreetpress.com/new-releases/">detail</a>. Of course, we all have our own commitments and can’t always do something like this. But away from the screen, I learned a lot about our digital world and about myself, and have tried to adapt these lessons to “normal” life. Since I’ve been back, it feels like some sense of balance has been restored. Part of this came from seeing the smartphone as a slightly alien thing (which it is). And instead of being something that always prompts me, I flipped the power dynamic around, to make it something I choose to use - and choose when to use. Meaning sometimes it’s OK to leave it at home, or switch it off. If you can persist with these little changes, you might find even when you have your phone in your pocket, you can go hours without thinking about it. Hours spent doing precious, finite, analogue things. How to get started You could begin by deleting most of your apps. You’ll be surprised by how many you won’t miss. Then, slowly flip the power dynamic between you and your device around. Put it in a drawer once a week - for a morning, then for a day - increasing this over time. If this sounds a bit like commercial digital detox self-care, then so be it. But this is minus the self-care gurus and websites. Forget those. No one (and no app) is really going to help you take back your agency. You need to do it yourself, or organise it with friends. Perhaps try seeing who can go the furthest. After a few weeks, you might reflect on how it feels: what’s the texture of the analogue world you got back? Because, more likely than not, you will get it back. For some, it might be a quieter and more subjective pre-digital world they half remember. For others, it might be something quite new, which maybe feels a bit like freedom.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/127501/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/robert-hassan-197946">Robert Hassan</a>, Professor, School of Culture and Communication, <a href="http://theconversation.com/institutions/university-of-melbourne-722">University of Melbourne</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/a-month-at-sea-with-no-technology-taught-me-how-to-steal-my-life-back-from-my-phone-127501">original article</a>.

Technology

How music can impact your behaviour

We all know music can move us emotionally. But how does it impact on our behaviour? That relationship’s not immediately clear. A YouTube clip was doing the rounds on social media a while ago – the music from one of the most chilling scenes in the 1975 film Jaws had been quite cleverly changed. Instead of the <a href="https://www.youtube.com/watch?v=A9QTSyLwd4w">original hair-raising theme</a> that we all know by composer John Williams, the scene was accompanied by the delicate ballet music of Tchaikovsky. The effect was startling. It could have been a completely different film – one about a fun-loving dolphin. It’s a good example of what an incredibly powerful mood-setter music is. So many of our favourite films just wouldn’t have the same impact without the music. It’s the same outside of the cinema – a fact that has been instinctively understood by humans since written records began. In ancient China, more than 4,000 years ago, <a href="http://www.unboundmedicine.com/medline/citation/8402699/The_sick_child_and_music_">flute music was prescribed</a> to calm an over-excited foetus. The Egyptians also seemed to use music for therapeutic purposes at least as early as 1500 BC. Then there is the much-loved biblical tale of King Saul being soothed by the playing of David’s harp in the Old Testament. Today, we often use music to “get into” a mood – using soft music and lyrics to set the scene for romance which, as a seduction tactic, can be quite effective. <a href="http://pom.sagepub.com/content/38/3/303.refs">Researchers in France found</a> that women who were exposed to love songs were more likely to respond to a request for a date than those who were in a control group and did not hear this music. At other times, we may use a fast, up-tempo piece of music at the gym to get us working harder. Music has also been used across the centuries to <a href="http://vimeo.com/72609411">pump up soldiers in the face of battle</a>, the same energising facets of the music being drawn upon, in this context to promote aggression (see famous Wagner scene from Apocalypse Now (1979) below). <iframe src="https://player.vimeo.com/video/72609411" width="100%" height="281" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe> So does that mean that music can be both good and bad for you? Potentially, yes. But music exists within a socio-cultural context and it is how the music interacts with other factors that produces a particular result. So, at the gym it is how and why the music is framed that helps to promote its invigorating qualities for the desired work-out ends. Where it could lead to aggression, there are contextual factors that influence the way in which it’s processed and in turn how it affects us. Recent anti-noise bans that <a href="https://theconversation.com/live-music-in-australia-offensive-noise-or-good-vibrations-13530">prevented live music being played</a> in many Australian pubs connected loud music with aggressive behaviour. The truth is that rock music might indeed encourage patrons to move faster, be more pumped up, and perhaps drink more, be less inhibited, louder, and so manifest a whole range of behaviours than might be regarded as anti-social, leading to an aggression response. But, these are not generated from the music itself, rather in the context and the alignment of many interacting factors. Perhaps the most useful way to reflect on the positives of music is that it can be part of a “healthy process of self-regulation” as American music therapist <a href="http://mtp.oxfordjournals.org/content/21/2/69.abstract">Bridget Doak says</a> and, when negative, it may be part of an “unhealthy, distress-addiction cycle”. <a href="https://kb.osu.edu/dspace/bitstream/handle/1811/52950/EMR000125a-Garrido.pdf">Researchers have found</a> that people listen to sad music for a variety of reasons. Some may find that having a good cry while listening to a piece of music is a good way to let go of bad feelings. For others it may give them a chance to think through things that are making them feel sad in their own lives and reach a point of resolution. But some people do not have such effective ways of making themselves feel better. People with mood disorders, for example, often engage in behaviours that can make them feel worse, and music can be a part of that behaviour. Music can have such a powerful impact on mood. Whether or not our lives resemble a light-hearted ballet or a scene of terror in shark-infested waters may have much to do with the music that surrounds us on a daily basis. Professor Davidson will give <a href="http://vca-mcm.unimelb.edu.au/events?id=707">a public talk</a> on the use of music in daily life at the University of Melbourne on Tuesday May 20 at 6.30pm. <a href="http://uwap.uwa.edu.au/books-and-authors/book/my-life-as-a-playlist/">My Life As A Playlist</a> (2014) by Jane Davidson and Sandra Garrido is published by UWA Publishing. You can participate in research and learn more about the interaction between music listening choices and personality <a href="http://www.abc.net.au/arts/playlist/#!/home">here</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/26893/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jane-davidson-100007">Jane Davidson</a>, Deputy Director ARC Centre of Excellence for the History of Emotions, <a href="http://theconversation.com/institutions/university-of-melbourne-722">University of Melbourne</a> and <a href="https://theconversation.com/profiles/sandra-garrido-126001">Sandra Garrido</a>, Postdoctoral Research Fellow , <a href="http://theconversation.com/institutions/university-of-melbourne-722">University of Melbourne</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/music-is-the-soundtrack-to-your-life-whats-on-your-playlist-26893">original article</a>.

Music

Why people with anxiety and other mood disorders struggle to manage their emotions

Regulating our emotions is something we all do, every day of our lives. This psychological process means that we can manage how we feel and express emotions in the face of whatever situation may arise. But some people cannot regulate their emotions effectively, and so experience difficult and intense feelings, often partaking in behaviours such as <a href="https://onlinelibrary.wiley.com/doi/full/10.1348/014466508X386027">self-harm</a>, <a href="https://www.tandfonline.com/doi/abs/10.3109/00952990.2013.877920">using alcohol</a>, and <a href="https://theconversation.com/how-difficulty-in-identifying-emotions-could-be-affecting-your-weight-105917">over-eating</a> to try to escape them. There are several strategies that <a href="https://theconversation.com/emotions-how-humans-regulate-them-and-why-some-people-cant-104713">we use to regulate emotions</a> – for example, reappraisal (changing how you feel about something) and attentional deployment (redirecting your attention away from something). Underlying <a href="https://tu-dresden.de/mn/psychologie/ifap/allgpsy/ressourcen/dateien/lehre/pruefungsliteratur_KN_2013/Ochsner-Gross-2005.pdf?lang=en">neural systems</a> in the brain’s prefrontal cortex are responsible for these strategies. However, dysfunction of these neural mechanisms can mean that a person is unable to manage their emotions effectively. <a href="http://psycnet.apa.org/record/2013-44085-004">Emotion dysregulation</a> does not simply occur when the brain neglects to use regulation strategies. It includes unsuccessful attempts by the brain to reduce unwanted emotions, as well as the counterproductive use of strategies that have a cost that outweighs the short term benefits of easing an intense emotion. For example, avoiding anxiety by not opening bills might make someone feel better in the short term, but comes with the long-term cost of ever increasing charges. These unsuccessful attempts at regulation and counterproductive use of strategies are a core feature of many <a href="https://journals.lww.com/co-psychiatry/Abstract/2012/03000/Emotion_regulation_and_mental_health___recent.11.aspx">mental health conditions</a>, including anxiety and mood disorders. But there is not one simple pathway that causes the dysregulation in these conditions. In fact research has found several causes. <h2>1. Dysfunctional neural systems</h2> In anxiety disorders, dysfunction of the brain’s emotional systems is related to emotional responses being of a much higher intensity than usual, along with an increased <a href="http://people.socsci.tau.ac.il/mu/anxietytrauma/files/2014/04/Pergamin-Height-et-al-2015-CPR.pdf">perception of threat</a> and a negative view of the world. These characteristics influence how effective emotion regulation strategies are, and result in an over-reliance on maladaptive strategies like avoiding or trying to suppress emotions. In the brains of those with anxiety disorders, the system supporting the reappraisal does not work as effectively. Parts of the prefrontal cortex show <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/210184">less activation</a> when this strategy is used, compared to non-anxious people. In fact, the higher the levels of anxiety symptoms, the less activation is seen in these brain areas. This means that the more intense the symptoms, the less they are able to reappraise. <iframe width="440" height="260" src="https://www.youtube.com/embed/iALfvFpcItE?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> Similarly, those with <a href="https://www.researchgate.net/profile/David_Mohr3/publication/308172676_Major_depressive_disorder/links/59ce9dfaaca2721f434efc3d/Major-depressive-disorder.pdf">major depressive disorder (MDD)</a> – the inability to regulate or repair emotions, resulting in prolonged episodes of low mood – struggle to use <a href="http://sites.oxy.edu/clint/physio/article/EmotionRegulationinDepressionTheRoleofBiasedCognitionandReducedCognitiveControlClinicalPsychologicalScience-2014-Joormann.pdf">cognitive control</a> to manage negative emotions and decrease emotional intensity. This is due to <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2203837">neurobiological differences</a>, such as decreased <a href="https://www.sciencedirect.com/science/article/pii/S1053811910011857">density of grey matter</a>, and <a href="https://www.sciencedirect.com/science/article/pii/S0006322301013361">reduced volume</a> in the brain’s prefrontal cortex. During emotion regulation tasks, people who have depression show less <a href="http://www.jneurosci.org/content/jneuro/27/33/8877.full.pdf">brain activation</a> and metabolism in this area. People with MDD sometimes show less effective function in the brain’s motivation systems – a network of neural connections from the <a href="https://www.sciencenewsforstudents.org/blog/scientists-say/scientists-say-ventral-striatum">ventral striatum</a>, located in the middle of the brain, and prefrontal cortex – too. This might explain their difficulty in regulating positive emotions (known as <a href="https://www.pnas.org/content/pnas/106/52/22445.full.pdf">anhedonia</a>) leading to a lack of pleasure and motivation for life. <h2>2. Less effective strategies</h2> There is little doubt that people have different abilities in using different regulation strategies. But for some they simply don’t work as well. It’s possible that people with anxiety disorders find reappraisal a <a href="https://s3.amazonaws.com/academia.edu.documents/43509779/Emotional_reactivity_and_cognitive_regul20160308-6583-1i7qqg3.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1544177061&Signature=wG2kJQEWhjSupMVDCGjIjeImecI%3D&response-content-disposition=inline%3B%20filename%3DEmotional_reactivity_and_cognitive_regul.pdf">less effective</a> strategy because their <a href="https://www.researchgate.net/profile/Dominique_Lamy/publication/6598643_Threat-related_attentional_bias_in_anxious_and_nonanxious_individuals_a_meta-analytic_study_Meta-Analysis_Research_Support_Non-US_Gov%27t/links/02bfe510acc10b0e3d000000/Threat-related-attentional-bias-in-anxious-and-nonanxious-individuals-a-meta-analytic-study-Meta-Analysis-Research-Support-Non-US-Govt.pdf">attentional bias</a> means they involuntarily pay more attention towards negative and threatening information. This can stop them from being able to come up with more positive meanings for a situation – a key aspect of reappraisal. It’s possible that reappraisal doesn’t work as well for people with mood disorders either. <a href="https://www.researchgate.net/profile/Lauren_Hallion/publication/51466532_A_Meta-Analysis_of_the_Effect_of_Cognitive_Bias_Modification_on_Anxiety_and_Depression/links/5642034608aeacfd8937f221/A-Meta-Analysis-of-the-Effect-of-Cognitive-Bias-Modification-on-Anxiety-and-Depression.pdf">Cognitive biases</a> can lead people with MDD to interpret situations as being more negative, and make it difficult to think more positive thoughts. <h2>3. Maladaptive strategies</h2> Although maladaptive strategies might make people feel better in the short term they come with long term costs of maintaining anxiety and mood disorders. Anxious people rely more on maladaptive strategies like <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.463.83&rep=rep1&type=pdf">suppression</a> (trying to inhibit or hide emotional responses), and less on adaptive strategies like reappraisal. Though research into this is ongoing, it’s thought that during <a href="https://academic.oup.com/scan/article/10/10/1329/1647887">intense emotional experiences</a> these people find it very difficult to disengage – a necessary first step in reappraisal – so they turn to maladaptaive suppression instead. The use of maladaptive strategies like suppression and <a href="https://www.sciencedirect.com/science/article/pii/S0272735809000907">rumination</a> (where people have repetitive negative and self-depreciating thoughts) is also a common feature of MDD. These, together with <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/bjc.12210">difficulties using adaptive strategies</a> like reappraisal, prolong and exacerbate depressed mood. It means that people who have MDD are even less able to use reappraisal during a depressed episode. It’s important to note that mood disorders don’t just come from neural abnormalities. The research suggests that a combination of brain physiology, psychological and environmental factors are what contributes to the disorders, and their maintenance. While researchers are pursing promising <a href="https://s3.amazonaws.com/academia.edu.documents/45245021/DA_Emotion_Dysregulation.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1544123102&Signature=CuwEuqpH%2B4c78EoNxnkA1i7gGmU%3D&response-content-disposition=inline%3B%20filename%3DEMOTION_DYSREGULATION_MODEL_OF_MOOD_AND.pdf">new treatments</a>, simple actions can help people loosen the influence of negative thoughts and emotions on mood. <a href="https://www.researchgate.net/profile/Tayyab_Rashid2/publication/299155510_Rashid_T_2015_Positive_Psychotherapy_A_Strengths-Based_Approach/links/570951f408aed09e916f9518.pdf">Positive activities</a> like expressing gratitude, sharing kindness, and reflecting on character strengths really do help.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/106865/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/leanne-rowlands-408353">Leanne Rowlands</a>, PhD Researcher in Neuropsychology, <a href="http://theconversation.com/institutions/bangor-university-1221">Bangor University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-people-with-anxiety-and-other-mood-disorders-struggle-to-manage-their-emotions-106865">original article</a>.

Mind

Why ditching junk food improves your mood

Worldwide, more than <a href="https://www.who.int/news-room/fact-sheets/detail/depression">300 million people</a> live with depression. Without effective treatment, the condition can make it difficult to work and maintain relationships with family and friends. Depression can cause sleep problems, difficulty concentrating, and a lack of interest in activities that are usually pleasurable. At its most extreme, it can lead to suicide. Depression has long been treated with medication and talking therapies – and they’re not going anywhere just yet. But we’re beginning to understand that increasing <a href="https://theconversation.com/how-physical-activity-in-australian-schools-can-help-prevent-depression-in-young-people-107889">how much exercise we get</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/28242200">switching to a healthy diet</a> can also play an important role in treating – and even preventing – depression. So what should you eat more of, and avoid, for the sake of your mood? <h2>Ditch junk food</h2> Research suggests that while healthy diets can reduce the risk or severity of depression, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28431261">unhealthy diets</a> may increase the risk. Of course, we all indulge from time to time but <a href="https://academic.oup.com/advances/article/7/3/445/4558132">unhealthy diets</a> are those that contain lots of foods that are high in energy (kilojoules) and low on nutrition. This means too much of the foods we should limit: <ul> <li>processed and takeaway foods</li> <li>processed meats</li> <li>fried food</li> <li>butter</li> <li>salt</li> <li>potatoes</li> <li>refined grains, such as those in white bread, pasta, cakes and pastries</li> <li>sugary drinks and snacks.</li> </ul> The average Australian consumes <a href="https://www.totalwellbeingdiet.com/media/1194/2016-csiro-healthy-diet-score.pdf">19 serves of junk food</a> a week, and <a href="https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/fulltext">far fewer serves</a> of fibre-rich fresh food and wholegrains than recommended. This leaves us overfed, undernourished and <a href="https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/fulltext">mentally worse off</a>. <h2>Here’s what to eat instead</h2> Having a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372901/">healthy diet</a> means consuming a <a href="https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5">wide variety of nutritious foods</a> every day, including: <ul> <li>fruit (two serves per day)</li> <li>vegetables (five serves)</li> <li>wholegrains</li> <li>nuts</li> <li>legumes</li> <li>oily fish</li> <li>dairy products</li> <li>small quantities of meat</li> <li>small quantities of olive oil</li> <li>water.</li> </ul> This way of eating is common in <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0428-y">Mediterranean countries</a>, where people have been identified as having lower rates of cognitive decline, depression and dementia. In <a href="https://www.ncbi.nlm.nih.gov/pubmed/29469019">Japan</a>, a diet low in processed foods and high in fresh fruit, vegetables, green tea and soy products is recognised for its protective role in mental health. <h2>How does healthy food help?</h2> A healthy diet is naturally high in five food types that boost our mental health in different ways: Complex carbohydrates found in fruits, vegetables and wholegrains help <a href="https://www.ncbi.nlm.nih.gov/pubmed/26109579">fuel our brain cells</a>. Complex carbohydrates release glucose slowly into our system, unlike simple carbohydrates (found in sugary snacks and drinks), which create energy highs and lows throughout the day. These peaks and troughs decrease feelings of happiness and <a href="https://www.ncbi.nlm.nih.gov/pubmed/12415536">negatively affect our psychological well-being</a>. Antioxidants in brightly coloured fruit and vegetables scavenge free radicals, eliminate <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290164/">oxidative stress</a> and decrease inflammation in the brain. This in turn increases the feelgood chemicals in the brain that <a href="https://www.ncbi.nlm.nih.gov/pubmed/29339318">elevate our mood</a>. <a href="https://www.ncbi.nlm.nih.gov/pubmed/29215971">Omega 3</a> found in oily fish and <a href="https://www.ncbi.nlm.nih.gov/pubmed/22251911">B vitamins</a> found in some vegetables increase the production of the brain’s happiness chemicals and have been known to protect against both <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/">dementia</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/30127751">depression</a>. Pro and prebiotics found in yoghurt, cheese and fermented products boost the <a href="https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-016-0101-y">millions of bacteria</a> living in our gut. These bacteria produce <a href="https://www.ncbi.nlm.nih.gov/pubmed/27466606">chemical messengers</a> from the gut to the brain that influence our emotions and reactions to stressful situations. Research suggests pro- and prebiotics could work on the same neurological pathways that antidepressants do, thereby <a href="https://www.ncbi.nlm.nih.gov/pubmed/24888394">decreasing depressed and anxious states</a> and <a href="https://jphysiolanthropol.biomedcentral.com/articles/10.1186/s40101-016-0101-y">elevating happy emotions</a>. <h2>What happens when you switch to a healthy diet?</h2> An Australian research team recently undertook the <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y">first randomised control trial</a> studying 56 individuals with depression. Over a 12-week period, 31 participants were given nutritional consulting sessions and asked to change from their unhealthy diets to a healthy diet. The other 25 attended social support sessions and continued their usual eating patterns. The participants continued their existing antidepressant and talking therapies during the trial. At the end of the trial, the depressive symptoms of the group that maintained a healthier diet significantly improved. Some 32% of participants had scores so low they no longer met the criteria for depression, compared with 8% of the control group. The trial was replicated by another <a href="https://www.ncbi.nlm.nih.gov/pubmed/29215971">research team</a>, which found similar results, and supported by a <a href="https://www.ncbi.nlm.nih.gov/pubmed/30254236">recent review of all studies</a> on dietary patterns and depression. The review found that across 41 studies, people who stuck to a healthy diet had a 24-35% lower risk of depressive symptoms than those who ate more unhealthy foods. These findings suggest improving your diet <a href="https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-14-132">could be a cost-effective complementary treatment</a> for depression and could reduce your risk of developing a mental illness.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/107358/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/megan-lee-490875">Megan Lee</a>, Academic Tutor and Lecturer, <a href="http://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/want-to-improve-your-mood-its-time-to-ditch-the-junk-food-107358">original article</a>.

Mind

Feeling down: When does a mood become a disorder?

We’ve all felt sad, anxious or down at one time or another, but where does the normal experience of emotion end and the clinical picture of a mood or anxiety disorder begin? Psychiatry has two widely used classificatory systems that provide definitions of “clinical” states of such emotions as differentiated from “normal” states – the World Health Organisation’s <a href="https://theconversation.com/two-visions-for-understanding-illness-dsm-and-the-international-classification-of-diseases-14167">International Classification of Diseases</a> and the American Psychiatric Association’s <a href="https://theconversation.com/explainer-what-is-the-dsm-14127">Diagnostic and Statistical Manual</a> (DSM). The boundaries are not absolute and, in recent decades, the DSM in particular has been criticised for expanding the boundary of clinical states into essentially normal domains. <h2>Degrees of depression</h2> Clinical depression is distinguished in such diagnostic manuals by a number of parameters including severity, duration, persistence, and recurrence. More severe depressive disorders are accompanied by the individual experiencing gravid depressive symptoms (such as suicidal preoccupations), by distinct impairment (such that it prevents them from going to work) and lasting more than two weeks. Although severity is an important thing to consider in depression, we prefer to distinguish by depression type, not just severity. Depressive disorders can be divided into two types – melancholic and non-melancholic conditions. The latter is a diverse group that could reflect the contribution of severe life events, such as being humiliated by a partner or a personality style that predisposes someone to depression. Such personality styles include being an anxious worrier, sensitive to judgement by others, being a perfectionist, having intrinsically low self-esteem, being profoundly shy or having a low sense of self-worth since childhood. In contrast, melancholic depression is better positioned as a disease, having rather specific clinical features, a strong genetic contribution, biological underpinnings and responding only partially to counselling or psychotherapy but well to antidepressant drugs. During melancholic depressive states, the individual lacks energy, experiences little pleasure in life, is physically slowed down, and tends to feel much worse in the morning. Extremely severe melancholic depression may even include psychosis, though importantly this is normally very responsive to appropriate medical treatment. <h2>Bipolar disorders</h2> The bipolar disorders are also better positioned as “diseases”. We now distinguish bipolar I (previously manic depressive illness) and bipolar II conditions – by the extremity of the highs. While both bipolar I and bipolar II are characterised by swings from high to low moods, in bipolar I the highs (mania) are more extreme and can include psychosis or hospitalisation. Highs (hypomania) in bipolar II are less extreme and will never include psychosis or a need for hospitalisation. While it’s normal for everyone to experience periods of happiness in their life, the highs experienced in bipolar are distinctly different. The individual loses day-to-day anxieties, feels bulletproof or invulnerable, is excessively talkative, grandiose, creative, needs little sleep without feeling tired, is indiscreet, spends money on things that subsequently cause financial difficulty and may become sexually indiscreet or possibly aggressive. <h2>Anxiety disorders</h2> It’s normal for everyone to feel anxious in a variety of situations. Some people might feel anxious going to a party where they don’t know many people, for instance, or giving a speech. The difference between normal anxiety and an anxiety disorder is when the anxiety is so persistent it stops you doing things you want to, or persists even when all logical reasons to be anxious are absent. Generalised anxiety disorder, for instance, involves chronic worry without a definitive cause and social phobia involves a fear of talking to or being around others. There are many different anxiety disorders, and it can be difficult to distinguish when normal anxiety starts to become a problem. <h2>Awareness and increase</h2> There are two possible reasons why there has been an increase in these conditions. First, more people are willing to talk about their experiences, as the stigma of these conditions is slowly decreasing. And changes to criteria in diagnostic manuals have effectively classified some “normal” states as clinical conditions. But being diagnosed with a mood or anxiety disorder can be a stressful experience itself. The reaction generally depends on how well the person relates to the diagnosis, whether or not the diagnosis was something anticipated and whether or not they expect a diagnosis and adequate treatment will improve their life. The vast majority of conditions can be treated either psychiatrically or psychologically, but finding the right treatment, while ultimately rewarding, can also at times be frustrating. It’s our opinion that Australia is ahead of many other western countries in having destigmatised mood disorders, and the stigma and negative consequences linked to seeking help has reduced considerably. Unfortunately, this doesn’t mean that stigma is completely eradicated. Some employers may take advantage of knowing that an individual has a psychiatric condition. And the declaration of any condition can prevent people obtaining income protection, and even travel insurance. But that shouldn’t stop people from seeking help when they feel their emotional health is at risk.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/14566/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Gordon Parker, Scientia Professor, UNSW and Amelia Paterson, Research Assistant, UNSW. Republished with permission of <a rel="noopener" href="https://theconversation.com/feeling-down-when-does-a-mood-become-a-disorder-14566" target="_blank">The Conversation</a>.

Mind

“He was in a filthy mood”: Triple M’s Gus Worland reveals best and worst celebrities to interview

Triple M radio star Gus Worland is celebrating 10 years on radio as he hosts Moonman in the Morning with Lawrence Mooney and Jess Eva. After reflecting on his time in radio, he’s revealed which two celebrities were the most disappointing out of the hundreds that he’s interviewed. Worland spoke to <a rel="noopener" href="https://www.news.com.au/entertainment/tv/radio/triple-ms-gus-worland-reveals-best-and-worst-celebrities-hes-met-during-10-years-on-air/news-story/cd98feb42a885e0161480d8800969afe" target="_blank">news.com.au</a> to mark the milestone and reveal which celebrities are the best and worst ones to interview. “The best, the number one standout, is Hulk Hogan,” he said. “He was actually meant to go to Kyle and Jackie O (who at the time were broadcasting on 2Day FM which is in the same building as Triple M) who were one level above us. “But the security guy that let him into the building just assumed, ‘Oh, he must be here for Triple M.’ “Hulk Hogan wasn’t going to sit outside the studio and wait, he literally busted through the door when we were halfway through a break and all of a sudden Hulk Hogan was there,” Worland said. “That was a real highlight.” Other celebrities that were a joy to interview include Rick Astley, Michael Buble and Michael Parkinson. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BPoG7GFg3um/" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BPoG7GFg3um/" target="_blank">#johnnybigg</a> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/gusworland/" target="_blank"> Gus Worland</a> (@gusworland) on Jan 23, 2017 at 4:17pm PST </div> </blockquote> The worst celebrities include an Aussie motorcyclist and a Hollywood action star. “The one we disliked the most was Steven Seagal who is the perfect actor for Triple M listeners but he’s always been very difficult,” Worland said. “Every single time Seagal’s been on he just hasn’t wanted to play or even talk about the reason he’s actually on the show for. I’ve never watched a Seagal movie since. I just look at him now and think, ‘What’s wrong with you, brother?’ “Wayne Gardner (former 500cc Motorcycle World Champion) was a bit of a knob-end too,” the Triple M host said. “He was in a filthy mood and we wanted to talk about a whole lot of things from motorcycling to V8s and he just didn’t want to play. He gave really short answers and there were no explanations when we asked for a story. We ended up not even airing it. “When you meet someone that you’ve looked up to and they don’t play ball, it does leave a bit of a sour taste in your mouth,” he added.

Music

This hospital uses piano music to boost the mood and mental health of patients

The doctors, nurses, patients and visitors of the Sunshine Coast University Hospital get to enjoy the sight and sounds of a grand piano in the foyer of the hospital. A group of doctors lobbied for the grand piano to be introduced to the hospital some months ago. The Australian Doctor’s Orchestra finally donated the 50-year-old instrument this month. Musician and Sunshine Coast doctor Michael Lam was behind the movement. He told <a href="https://www.abc.net.au/news/2019-03-16/hospital-piano-proves-to-be-a-joy-for-staff-patients-visitors/10897074">The ABC</a>: "I found it was really a shame that we had lots of this beautiful space but we didn't have any opportunities available for people to play music here, so we thought we would change that," Dr Lam explained. "It brings a certain light to the space of the hospital which can be a place for a lot of suffering and sadness. "I have lots of colleagues messaging me when one of the bosses sits down and plays for about 10 minutes." "It is really nice to see people who are so focussed on their clinical work also engaging in this cultural side of things." Dr Lam said that the benefits of musical therapy are well documented and that the benefit extends beyond patients and visitors. For many, piano is known as a total brain workout. <blockquote class="twitter-tweet" data-lang="en"> Piano: the total brain workout <a href="http://t.co/SIX3GiRI29">pic.twitter.com/SIX3GiRI29</a> — ABC Classic (@ABCClassic) <a href="https://twitter.com/ABCClassic/status/651496602708742144?ref_src=twsrc%5Etfw">October 6, 2015</a></blockquote> "We know that it helps significantly in the fields of anxiety relief, people suffering from eating disorders and as a distraction care therapy for palliative care patients," he said. "We know very well that depression and anxiety and the rates of self-harm and suicide are almost double that of the normal population in doctors and we know that staff wellbeing initiatives are really important in order to keep that number as low as possible," Dr Lam said. "We do still have problems with managing that stress and suffering at work … but we can have people sitting here playing the piano and brightening up their day a little." Many staff take the time to let loose on the keys, including experienced pianist and nurse unit manager Helen Rodgers. "It's really good for the soul, it makes you feel really invigorated," Ms Rodgers said "We come down here of a lunchtime and my staff come and they say, 'It's just such a good feeling', those endorphins are just running wild by the time we go back. "The other day a patient who was waiting for her husband in oncology came up to me and said, 'I heard you playing Send in the Clowns and I cried'." The impact of music is being noticed at a senior level as well. Dr Clinton Roddick, whose a paediatric senior house officer has said that the piano has had a positive influence on staff. "It allows us to refocus and remind ourselves that there's some joy outside work," Mr Roddick said. "And then go back and probably do a better job just because we've had that little moment of joy and being able to do something which reminds us why we do this work." Do you think it’s a good idea to have a piano in a hospital? Let us know in the comments.

Music

Easy tricks to improve a bad mood

Having a rough day? It will only take five minutes to cure it, a study has revealed. Researchers from the University of Regina, Canada, have found that our mood can be improved by spending just five minutes in nature. The <a href="https://www.tandfonline.com/doi/figure/10.1080/17439760.2018.1557242?scroll=top&needAccess=true">study</a>, which was conducted on 123 university students, found that being in an urban park for five minutes inspired more positive emotions than being in a windowless room. While negative emotions were lowered in both situations within a few minutes, spending time out in nature encouraged more significant improvements in the participants’ mood. "There are two important take-homes," one of the study’s co-authors, Katherine D. Arbuthnott, told <a href="https://www.psypost.org/2019/01/spending-just-5-minutes-in-contact-with-nature-boosts-your-mood-study-finds-52948">PsyPost</a>. "The first … when you need an emotional boost, the fastest and easiest way is to spend a few minutes with nature. Actually, being outside is the best, but even contemplating a picture of a natural scene will make a difference. "The second is that, since contact with nature is so beneficial to our emotional health, preserving our local natural spaces is an important public health goal." The trick works for the time-poor, as five minutes is all that is needed. The study discovered that increasing the contact time with a natural environment to 15 minutes did not increase the mood benefits markedly. If the weather's not allowing for an enjoyable time outdoors, you can try socialising. According to a 2014 study published in the <a href="https://psycnet.apa.org/record/2014-42183-008">Personality and Social Psychology Bulletin</a>, chatting with a friend or family member for five minutes could do wonders to your mood as well. What's your trick to deal with a bad mood? Share your tips in the comments.

Mind

5 lifestyle changes to enhance your mood and mental health

Jerome Sarris is a professor, NHMRC Clinical Research Fellow and NICM Health Research Institute Deputy Director at the Western Sydney University. Joe Firth is a Senior Research Fellow at NICM Health Research Institute, Western Sydney University. When someone is diagnosed with a mental health disorder such as depression or anxiety, <a href="https://theconversation.com/youve-been-diagnosed-with-depression-now-what-44976">first line treatments</a> usually include psychological therapies and medication. What’s not always discussed are the changeable lifestyle factors that influence our mental health. Even those who don’t have a mental health condition may still be looking for ways to further improve their mood, reduce stress and manage their day-to-day mental health. It can be empowering to make positive life changes. While time restrictions and financial limitations may affect some people’s ability to make such changes, we all have the ability to make small meaningful changes. Here are five lifestyle changes to get you started: 1. Improve your diet and star moving Wholefoods such as leafy green vegetables, legumes, wholegrains, lean red meat and seafood provide nutrients that are <a href="https://www.nature.com/articles/s41380-018-0237-8">important for optimal brain function</a>. These foods contain magnesium, folate, zinc and essential fatty acids. Foods rich in polyphenols, such as berries, tea, dark chocolate, wine and certain herbs, also <a href="https://www.ncbi.nlm.nih.gov/pubmed/22334236">play an important role in brain function</a>. In terms exercise, many types of fitness activities are potentially beneficial – from <a href="https://blackdoginstitute.org.au/docs/default-source/factsheets/exercise_depression.pdf">swimming to jogging to lifting weights or playing sports</a>. Even just getting the body moving by taking a brisk walk or doing active housework is a positive step. Activities which also involve social interaction and exposure to nature can potentially <a href="https://www.ncbi.nlm.nih.gov/pubmed/22616429">increase mental wellbeing even further</a>. <a href="https://www.ncbi.nlm.nih.gov/pubmed/21694556">General exercise guidelines</a> recommend getting at least 30 minutes of moderate activity on most days during the week (about 150 minutes total over the week). But even short bouts of activity <a href="https://www.ncbi.nlm.nih.gov/pubmed/23795769">can provide an immediate elevation of mood</a>. 2. Reduce your vices Managing problem-drinking or substance misuse is an obvious health recommendation. People with alcohol and drug problems have a greater likelihood than average of having a mental illness and have <a href="https://www.ncbi.nlm.nih.gov/pubmed/26277044">far poorer health outcomes</a>. <a href="https://www.ncbi.nlm.nih.gov/pubmed/23988010">Some research has shown</a> that a little alcohol consumption (in particular wine) may have beneficial effects on preventing depression. Other recent data, however, has revealed that light alcohol consumption <a href="https://www.bmj.com/content/357/bmj.j2353">does not provide any beneficial effects on brain function</a>. Stopping smoking is also an important step, as nicotine-addicted people are constantly at the mercy of a withdrawal-craving cycle, which profoundly affects mood. It may take time to address the initial symptoms of stopping nicotine, but the brain chemistry will adapt in time. Quitting smoking is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3923980/">associated with better mood and reduced anxiety</a>. 3. Prioritise rest and sleep <a href="https://www.ncbi.nlm.nih.gov/pubmed/25454674">Sleep hygiene techniques</a> aim to improve sleep quality and help treat insomnia. They include adjusting caffeine use, limiting exposure to the bed (regulating your sleep time and having a limited time to sleep), and making sure you get up at a similar time in the morning. Some people are genetically wired towards being more of a morning or evening person, so we need to ideally have some flexibility in this regard (especially with work schedules). It’s also important not to force sleep – if you can’t get to sleep within around 20 minutes, it may be best to get up and focus the mind on an activity (with minimal light and stimulation) until you feel tired. The other mainstay of better sleep is to <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Chronotherapeutics+and+psychiatry%3A+setting+the+clock+to+relieve+the+symptoms">reduce exposure to light</a> – especially blue light from laptops and smartphones – prior to sleep. This will increase the secretion of melatonin, which helps you get to sleep. Getting enough time for relaxation and leisure activities is <a href="https://europepmc.org/abstract/med/29550608">important for regulating stress</a>. Hobbies can also enhance mental health, particularly if they involve physical activity. 4. Get a dose of nature When the sun is shining, many of us seem to feel happier. Adequate exposure to sunshine <a href="https://www.ncbi.nlm.nih.gov/pubmed/12480364">helps levels of the mood-maintaining chemical</a> serotonin. It also boosts vitamin D levels, which also <a href="https://www.ncbi.nlm.nih.gov/pubmed/26680471">has an effect on mental health</a>, and helps at the appropriate time to regulate our sleep-wake cycle. The benefits of sun exposure need to be balanced with the risk of skin cancer, so take into account the <a href="https://theconversation.com/how-to-protect-your-skin-while-getting-enough-vitamin-d-34143">recommendations for sun exposure</a> based on the time of day/year and your skin colour. You might also consider limiting your exposure to <a href="https://www.ncbi.nlm.nih.gov/pubmed/25242804">environmental toxins</a>, chemicals and pollutants, including “noise” pollution, and <a href="https://www.medicalnewstoday.com/articles/318230.php">cutting down</a> on your mobile phone, computer and TV use if they’re excessive. An antidote to this can be simply spending time in nature. <a href="https://www.ncbi.nlm.nih.gov/pubmed/29093955">Studies show</a> time in the wilderness can improve self-esteem and mood. In some parts of Asia, spending time in a forest (known as forest bathing) is <a href="https://www.ncbi.nlm.nih.gov/pubmed/28788101">considered a mental health prescription</a>. A natural extension of spending time in flora is also the positive effect that animals have on us. <a href="https://www.ncbi.nlm.nih.gov/pubmed/27541053">Research suggests</a> having a pet has many positive effects, and animal-assisted therapy (with horses, cats, dogs and even dolphins) may also boost feelings of wellbeing. 5. Reach out when you need help Positive lifestyle changes aren’t a replacement for medication or psychological therapy but, rather, as something people can undertake themselves on top of their treatment. While many lifestyle changes can be positive, some changes (such as avoiding junk foods, alcohol or giving up smoking) may be challenging if being used as a psychological crutch. They might need to be handled delicately and with professional support. Strict advice promoting abstinence, or a demanding diet or exercise regime, may cause added suffering, potentially provoking guilt if you can’t meet these expectations. So, go easy on yourself. That said, take a moment to reflect how you feel mentally after a nutritious wholefood meal, a good night’s sleep (free of alcohol), or a walk in nature with a friend. Written by Jerome Sarris and Joe Firth. Republished with permission of <a href="http://www.theconversation.com">The Conversation. </a> <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/102650/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation" width="1" height="1" />

Caring

10 best songs to get you in the mood for autumn

As much as we love long, balmy summer days filled with trips to the beach and barbecues with family and friends, we have to say, we can’t wait for autumn. Aside from the beautiful colours of the changing leaves, the cooler days mean we can turn off the air con, cuddle up with a tea and a good book and maybe start enjoying those delicious warm soups and hearty stews. So to celebrate the return of our favourite season, we’ve created the ultimate autumn playlist filled with some of the best songs to get you in the mood for this magical time of year. 1. “Autumn in New York” by Ella Fitzgerald and Louis Armstrong <iframe width="560" height="315" src="https://www.youtube.com/embed/50zL8TnMBN8" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 2. “Harvest Moon” by Neil Young <iframe width="560" height="315" src="https://www.youtube.com/embed/n2MtEsrcTTs" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 3. “Autumn Almanac” by The Kinks <iframe width="560" height="315" src="https://www.youtube.com/embed/p_u0gn1I8xQ" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 4. “Leaves That Are Green” by Simon & Garfunkel <iframe width="560" height="315" src="https://www.youtube.com/embed/WwOgXWOX-iE" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 5. “Autumn Leaves” by Eva Cassidy <iframe width="560" height="315" src="https://www.youtube.com/embed/xXBNlApwh0c" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 6. “Forever Autumn” by Justin Hayward <iframe width="560" height="315" src="https://www.youtube.com/embed/mpzOIDo8DFU" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 7. “Autumn Serenade” by John Coltrane and Johnny Hartman <iframe width="560" height="315" src="https://www.youtube.com/embed/HsgQCLih118" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 8. “The Last Days of Summer” by The Cure <iframe width="560" height="315" src="https://www.youtube.com/embed/iNiUG33rSyY" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 9. “October” by U2 <iframe width="560" height="315" src="https://www.youtube.com/embed/kqdJ6CsXt4Y" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe> 10. “Autumn Leaves” by Ed Sheeran <iframe width="560" height="315" src="https://www.youtube.com/embed/6n_CU3yt31o" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen=""></iframe>

Music

9 mood-lifting tricks for a happier you in under two minutes

By now we’ve all heard the experts reveal that money or miracle wrinkle-removers don’t bring us true happiness – in fact, according to research from the University of California, life circumstances account for only 10 per cent of happiness. So exactly does make us smile? Well, half of our happiness depends on our genetic “set point”. But perhaps what is most interesting about happiness is that about 40 per cent of it is influenced by what we do deliberately to make ourselves happy. Next time you need to turn around a stressful day or brighten up a blah afternoon, try one of these proven tips to lift your mood and make you smile. 1. Do something for someone else Perhaps not surprisingly, people who volunteer are more likely to be happier than those who don’t. There are many ways you can make a difference in mere minutes simply by reading to children or signing up for a charity walk. Researchers believe volunteering boosts happiness because it increases empathy, which makes you appreciate all the good stuff in your own life. 2. Look through old photos If you’re feeling a little down, break out your kids’ baby albums or pics from your favourite vacation. Researchers at the Open University in the UK found that after they examined how much people’s moods rose after eating a chocolate snack, sipping an alcoholic drink, watching TV, listening to music, or looking at personal photos… the music and chocolate left most people’s moods unchanged; alcohol and TV gave a slight lift (1 per cent), but viewing pictures made people feel 11 per cent better. 3. Inhale a calming scent In an Austrian study, researchers wafted the smell of oranges before some participants and lavender before others. The two groups felt less anxious, more positive, and calmer when compared with participants who were exposed no fragrance at all. Add a few drops of either oil to a room diffuser and use in your home on stressful days or simply to unwind and calm your mind at night. 4. Open the curtains They don’t call the sun “the sun vitamin” for no reason. To feel happier in seconds, let the sunlight stream in when you first wake up. One study of more than 450 women found that those who got the most light, particularly in the morning, reported better moods and sleep. If possible spend as much near windows with drawn back curtains – for example, eat breakfast near a window that gets plenty of daylight, put exercise equipment near a bright view and open curtains and shutters while cooking. Furthermore, some researchers speculate that combining exercise with morning light exposure may amplify light’s beneficial effects on mood, sleep, and alertness. 5. Get walking “Studies have shown that even mild exercise, about 40% of your max heart rate, can lift your mood,” says Jack Raglin, PhD, of Indiana University. “So if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise.” 6. Clear the clutter While some people can happily ignore disorganised piles of paper on the kitchen counter, for others it can make them anxious. For some, “clutter is a reminder of things that should be getting done but aren't,” says Elaine Aron, PhD, author of The Highly Sensitive Person. “It can make you feel like a failure.” Quickly quash this by straightening up a few surfaces where you spend the most time. 7. Watch funny video clips Studies show that a good belly laugh produces a chemical reaction that instantly elevates your mood, reduces pain and stress, and boosts immunity. So if you ever feel overwhelmed or like you may snap at any minute, make yourself giggle by watching a funny video clip online. 8. Fake it until you make it Evidence suggests that just smiling and looking like you’re happy will make you sunnier. Studies show that even muscular changes in your face can elevate your happiness, as can good posture. Smiling works because if you act like you're a happier person, you can experience all these positive social consequences. You make more friends. People are nicer to you. And these things can have real consequences. 9. Zone out Some research suggests that we may have an inborn need to zone out once in a while. In an exploratory study, researchers observed three babies who turned away or blocked their eyes in response to overstimulation. Mothers who recognised this behaviour and gave their children some much-needed downtime had happier, easier babies. Be sure to give yourself a time-out during a hectic day by kicking up your feet and closing your eyes. Think about something that takes your mind off the daily grind, like fun plans for the weekend. Related links: <a href="/finance/insurance/2015/04/benefits-of-me-time/">Why a little “me time” is the answer to a stress-free life</a> <a href="/finance/insurance/2015/03/surfing-in-your-60s/">Surfing in your 60s – it can be life-changing</a> <a href="/finance/insurance/2015/03/benefits-of-keeping-a-journal/">Keeping a journal can boost your health</a>

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