{"id":25018,"date":"2020-06-09T20:29:12","date_gmt":"2020-06-10T00:29:12","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25018"},"modified":"2020-07-06T09:38:48","modified_gmt":"2020-07-06T13:38:48","slug":"how-to-balance-mood","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/how-to-balance-mood\/","title":{"rendered":"How To Balance Your Mood Through Times Of Change"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">No one would argue that the events of the past few months\u2060\u2014from a global health crisis to national unrest over social injustice\u2060\u2014have made our already stressful lives feel practically overwhelming. Having difficulty balancing your<\/span><span class=\"s1\"> emotions? Same here.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cThe entire range of emotions comes up during times of upheaval,\u201d says marriage and family therapist <a href=\"https:\/\/www.antioch.edu\/los-angeles\/faculty\/shari-foos-ma-mft-ms\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Shari Foos<\/span><\/a>, M.F.T., N.M. \u201cIt\u2019s normal to feel empowered one day and anxious or depressed the next as we try to understand and survive through difficult times of change.\u201d<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">A lot of this stems from the sense of utter lack of control many people are experiencing.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cMost people want a sense of control and certainty in their lives, and right now that is lacking,\u201d says<\/span><span class=\"s3\"> <a href=\"https:\/\/counseling.online.wfu.edu\/faculty\/alli-forti\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Dr. Allison Fort<\/span><span class=\"s4\">i<\/span><\/a><\/span><span class=\"s1\">, Ph.D., L.C.M.H.C., N.C.C., associate director of the <a href=\"https:\/\/counseling.online.wfu.edu\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Wake Forest University&#8217;s Online Master\u2019s in Counseling Program<\/span><\/a><\/span><span class=\"s3\">. <\/span><span class=\"s1\">\u201cFor example, people are wondering when the pandemic will end and how they should navigate their novel circumstances\u2014especially if they are experiencing health concerns, income loss, isolation from friends and family, working from home with children, or a lack of access to their traditional coping mechanisms.\u201d<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Though it\u2019s totally normal to be riding the emotional rollercoaster right now, it <i>is <\/i>possible to find a sense of stability amidst the stress. Here, mental health experts share how to balance your mood\u2014and conjure mental strength\u2014through it all.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>1. Be Strategic About Your News Consumption<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Regardless of what\u2019s happening out in the world, watching the news is often stressful. Being strategic about when you engage with it can help you keep your mood more stable. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> \u201cChoose a time in the middle of the day, rather than in the morning or at night,\u201d suggests psychologist <a href=\"https:\/\/www.renewedfreedomcenter.com\/about\/our-team\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Dr. Jenny Yip<\/span><\/a><\/span><span class=\"s3\">, <\/span><span class=\"s1\">Psy.D., A.B.P.P. \u201cThis way, you can refocus your attention onto other pleasurable activities after listening or watching, and eliminate anxious rumination.\u201d<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>2. Focus on what you can control<\/b><\/span><span class=\"s5\"><br \/>\n<\/span><\/h2>\n<p class=\"p3\"><span class=\"s6\">To keep the dark swirl of uncertainty from swallowing you up, make a point to reflect on what you <i>can<\/i> control about your life right now, suggests <a href=\"https:\/\/www.healthline.com\/about\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s7\">Dr. E Hanh Le<\/span><\/a><\/span><span class=\"s1\">, M.D., director of medical affairs for Healthline Media<\/span><span class=\"s8\">. <\/span><span class=\"s1\">\u201cOnce you realize that you still have some control over the situation, then you no longer feel powerless,\u201d he says. Even tiny wins make a difference.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/coronavirus-daily-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Craving Structure? This Daily Routine Will Keep You Healthy (And Sane)<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">A couple of things, in particular, to think about:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li3\"><span class=\"s6\">You cannot control when you\u2019ll return to your office. However, you can make your work environment at home as productive and comfortable as possible in the meantime.<\/span><\/li>\n<li class=\"li3\"><span class=\"s6\">You may not be able to personally save the lives of those infected with COVID-19 or spend your days marching for social justice. However, you can prevent the transmission of coronavirus by practicing physical distancing and support <a href=\"https:\/\/colorofchange.org\/\">organizations fighting for equality<\/a>.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Take inventory by writing down a list of the things you can\u2019t control right now. Then, make a list of the things you <em>can<\/em> control.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>3.\u00a0 Stay connected with others<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">\u201cStaying connected to people may seem difficult in the age of social distancing, but a simple phone call, FaceTime, or Zoom meeting can elicit a physiological reaction that improves mood,\u201d says Forti. \u201cCreate a routine of connecting with someone in your life daily, every other day, or weekly. The point is to make it a regular occurrence in your life.\u201d\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Make a list of those you want to stay in touch with and schedule time to connect with them just as you may schedule calls or meetings for work.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>4. When In Doubt, Feel your heart<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201cWhen we are stressed out, our \u2018fight or flight\u2019<i> <\/i>instinct activates, and we react with adrenaline-fueled panic,\u201d says Foos. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">In stressful moments, take a minute to feel your heartbeat and as you breathe, reassure yourself, Foos suggests. \u201cThis calms your nervous system and improves your mood and confidence.\u201d<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The next time stress threatens to carry you away:<\/span><span class=\"s10\"><br \/>\n<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li3\"><span class=\"s6\">Place your hand on your heart and feel your heartbeat.<\/span><\/li>\n<li class=\"li3\"><span class=\"s6\">Say or think, \u201cI\u2019ll be okay.\u00a0I am here for myself.\u201d<\/span><\/li>\n<li class=\"li3\"><span class=\"s6\">Breathe and repeat until you feel able to slow down and think more clearly.\u00a0<\/span><\/li>\n<li class=\"li3\"><span class=\"s6\">Express gratitude for your ability to soothe yourself\u2014and trust that you can handle whatever comes next.<\/span><\/li>\n<\/ul>\n<h2 class=\"p1\"><span class=\"s1\"><b>5. Make a weekly list of personal goals<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">In stressful times, it\u2019s especially important to make intentional space for anything that sparks joy and provides the opportunity for growth.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-practice-self-care\/\" target=\"_blank\" rel=\"noopener noreferrer\">7 Ways To Practice Self-Care That Don&#8217;t Cost A Dime<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">To prioritize these personal goals, \u201cmake a list of five things you\u2019d like to accomplish every week,\u201d says<\/span><span class=\"s3\"> <a href=\"https:\/\/www.drdarylappleton.com\/\"><span class=\"s2\">Dr. Daryl Appleton<\/span><\/a><\/span><span class=\"s1\">, L.M.H.C., psychotherapist and Fortune 500 executive coach. \u201cFrom that list, pick one and make it a priority.\u201d <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">By doing this, you can prioritize activities, such as spending 30 minutes in the garden, alongside must-do tasks\u2014and reap the benefits of taking time for yourself.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>6. Use a self-compassion mantra<\/b><\/span><span class=\"s10\"><br \/>\n<\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">If you find yourself being extra critical or hard on yourself right now, know that it\u2019s totally normal. <b>\u201c<\/b>Self-critical thoughts or harsh evaluations of one\u2019s self may strengthen during times of uncertainty and lack of control,\u201d says Forti. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">That doesn\u2019t mean you can\u2019t show yourself some extra kindness, though. \u201cOne way to practice self-compassion is to develop a mantra and use it to combat self-critical thinking that leads to a lower mood,\u201d Forti says.<\/span><\/p>\n<p class=\"p3\"><span class=\"s11\">A few m<\/span><span class=\"s1\">antras to try might include:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li3\"><span class=\"s1\">\u201cI accept myself as I am.\u201d\u00a0<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">\u201cI am allowed to make mistakes like all humans.\u201d\u00a0<\/span><\/li>\n<li class=\"li3\"><span class=\"s1\">\u201cMay I be kind and loving to myself.\u201d\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p5\"><span class=\"s11\">Your goal here: <\/span><span class=\"s1\">\u201cCreate a self-compassion mantra that best refutes your self-critical thinking, and repeat it every time your mind evaluates you harshly,\u201d says Forti.<\/span><\/p>\n<h2 class=\"p5\"><span class=\"s1\"><b>7. Keep a list of the positives<\/b><\/span><span class=\"s5\"><br \/>\n<\/span><\/h2>\n<p class=\"p5\"><span class=\"s1\">Given everything going on in the world, it\u2019s easy to <\/span><span class=\"s6\">spiral into negative thinking and to feel weighed down. <\/span><span class=\"s1\">\u201cRight now, we are grieving for the people, things, and activities that we cannot access,\u201d says Le. \u201cHowever, if you consider what we now have more of<\/span><span class=\"s6\">\u2014specifically,<\/span><span class=\"s1\"> time<\/span><span class=\"s6\">\u2014t<\/span><span class=\"s1\">hen you can perhaps find some positives in the situation.\u201d\u00a0<\/span><\/p>\n<p class=\"p5\"><span class=\"s1\">For example:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li3\"><span class=\"s1\">For some people, spending more time at home has meant spending more quality time with their family or taking up cooking or baking.\u00a0<\/span><\/li>\n<li class=\"li5\"><span class=\"s1\">Without the frequent pressure or opportunity to socialize, some have learned new skills or taken up a new language.\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p6\"><span class=\"s1\">Keep a running list of any good things that have materialized during this time, even those as small as enjoying your coffee outside in the morning. When you\u2019re feeling low, look back on your list.<\/span><\/p>\n<h2 class=\"p6\"><span class=\"s1\"><b> 8. Load up on certain nutrients<\/b><\/span><span class=\"s10\"><br \/>\n<\/span><\/h2>\n<p class=\"p6\"><span class=\"s1\">In addition to adopting various mood-balancing practices, making sure your body is well-stocked on certain nutrients can also help support your mental well-being.<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p class=\"p7\"><span class=\"s12\">First: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a>, which have been shown to be beneficial for those experiencing mood issues, <\/span><span class=\"s1\">says Brittany Michels, M.S., R.D.N., L.D.N., nutritionist for The Vitamin Shoppe. In fact, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16741195\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s13\">research<\/span><\/a> suggests that people with depressive symptoms often have lower levels of certain polyunsaturated fatty acids, including omega-3s. <\/span><\/p>\n<p class=\"p8\"><span class=\"s14\">Michels\u2019 go-to omega-3 supplement: <a href=\"https:\/\/www.vitaminshoppe.com\/p\/ultra-strength-alaskan-omega-3-fish-oil-60-softgels\/vs-3782\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s15\">Vthrive by The Vitamin Shoppe brand Premium Wild Alaskan Fish Oil<\/span><\/a>.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Another must-have for maintaining a balanced mood: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-cp99i6\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium<\/a>. \u201cMagnesium helps prevent overstimulation of the neurons in the brain and can offer support for those struggling with mood,\u201d says The Vitamin Shoppe nutritionist Rebekah Blakely, R.D.N. \u201cA large percentage of the population does not consume enough magnesium\u2014and high levels of stress can increase magnesium loss.\u201d<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To make the most of magnesium, consider adding a supplement like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-glycinate-400-mg-180-tablets\/vs-3493\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s16\">The Vitamin Shoppe brand Magnesium Glycinate<\/span><\/a> to your daily routine.<\/span><\/p>\n<p><b><span class=\"Apple-converted-space\"><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>No one would argue that the events of the past few months\u2060\u2014from a global health crisis to national unrest over social injustice\u2060\u2014have made our already stressful lives feel practically overwhelming. Having difficulty balancing your emotions? Same here.\u00a0 \u201cThe entire range of emotions comes up during times of upheaval,\u201d says marriage and family therapist Shari Foos,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-balance-mood\/\">Read More <span class=\"screen-reader-text\">How To Balance Your Mood Through Times Of Change<\/span><\/a><\/p>\n","protected":false},"author":212,"featured_media":25022,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-25018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Balance Your Mood Through Times Of Change | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Prioritizing self-care is important during particularly stressful times. 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