已领健康

　　标题：7waystoimproveyourmoodinlessthan5minutes
　　source：businessinsider丨byBustle
　　翻译请保留原文链接哦
　　欲翻译的小伙伴，可评论领稿，并把已完成的译文发在自己的心理圈or个人主页的日志内。请领稿的小伙伴，尽量在一个星期内完成翻译，谢谢！！
　　Somedaysstayingpositiveandupbeatcanfeellikeanuphillbattle。Maybeitwasastressfuldayatwork，afightwithafriend，orevenjustanoffdaywhateveritis，therearedefinitelythingsyoucandotoimproveyourmood。
　　Anditsnowonderbadmoodscansneakuponussooften。AccordingtopsychologistGuyWinch，authorofthebookEmotionalFirstAid：HealingRejection，Guilt，Failure，andOtherEverydayHurts，abadmoodcanbecausedbyanythingfromguiltoverforgettingsomeonesbirthday，tooutstandingtasksonourtodolist，tonotgettingenoughlikesonapersonalorimportantFacebookshare。Basically，humansaresensitivecreatures，anditsnotabnormalorevenuncommonforlittlethingstogetusinafunk。
　　Whatsmore，accordingtoapsychologystudyfeaturedonABCNews，whileaportionofourindividualhappinessispredeterminedbygeneticsandcircumstance，researchshowsthatupto40percentcanbecontrolledthroughourdailythoughtsandactions。
　　Thismeansthattherearedefinitelyanumberofproactivethingswecandowhenwestartfeelingourselvesgettingdown。Ifyourelookingforwaystoturnabadmoodaround，herearesevenwaystoimproveyourmoodinlessthantenminutes。
　　1。ListenToUpbeatMusic
　　BirthdayPartyDancingTeensSweet16SixteenViaFlickr
　　Accordingtoa2013studypublishedbytheUniversityofMissouri，listeningtoupbeatmusiccanactuallyimproveyourmood。Thestudysauthor，YunaFerguson，notedthatitsimportantnottooverthink，AmIhappyyet？whilelistening，andinsteadjustallowyourselftoenjoytheexperience。Sodontbeafraidtoturnupthejamswhenyourefeelinglow。
　　2。GetAGoodLaugh
　　AccordingtoanarticleonPrevention，astudyconductedbyStanfordUniversityshowedthatlaughterincreasesdopamineinourbrains，whichisachemicalthatelevatesmood。AndaccordingtotheMayoClinic，laughteralsoincreasesoxygentoourbodiesandcoolsdownourstressresponsesystem，resultinginapositive，relaxedfeeling。Sothenexttimeyoureinabadmood，trypullingupsomeAmySchumeroranSNLdigitalshortonYouTubeyoullprobablyfeelalotbetter！
　　3。WalkAroundTheBlock
　　summerwalkingoutsideKatriNiemiviaflickr
　　DanielKripke，M。D。attheUniversityofCaliforniasaidthat，Studiesshowthatpeoplewhogetmorelightexposureduringthedayhavefewersleepproblemsandlessdepression，andevidencesuggeststhatlightcankeepyoualertandproductive。Additionally，mentalhealthandexerciseexpertJackRaglin，Ph。D。，saysthat，Studieshaveshownthatevenmildexercise，about40percentofyourmaxheartrate，canliftyourmood，andrecommendsdoingactivitiesthatmatchyourmoodinsteadoftryingtoforceyourselftodosomethingyourejustnotfeelinglikeworkinginyourgardeninsteadofgoingtoaloudZumbaclass。
　　4。Declutter
　　AuthorofTheHighlySensitivePerson，ElaineAron，Ph。D。，saidthatclutterisareminderofthingsthatshouldbegettingdone，butarent，andcanhelpfuelfeelingsoffailure，andmentionedthatyoudonthavetospendanentiredayreorganizingtofeelbetter，asjusttheillusionoforderisenoughtoeasethemind。Aronrecommendedjustputtingthingsintoneaterstacksandpilesforaninstantboostinmood。
　　5。GiveSomeoneAHug
　　brownbearshugFlickrBobHaarmans
　　TiffanyField，headresearcheratTheUniversityofMiamisTouchInstitute，saidinanarticleinPsychologyTodaythat，whenyoustimulatethepressurereceptorsintheskin，youlowerstresshormones，andalsothattouchingothersstimulatesoxytocin，whichalsohaspositiveeffectsonourmood。Fieldalsorecommendedrubbingyourownforehead，hands，andneck，asselfmassagehasbeenshowntodecreaseheartrateandreducethestresshormonecortisolinoursystems。
　　6。ThinkAboutWhatWentWell
　　InanotherarticleinPsychologyToday，doctorandwellnessexpertSusanBiali，M。D。，saidtoreflectonthreethingsthataregoingwellorthreepositivemomentsinyourday，andevenreplaytheminyourmind。AccordingtoBiali，thatmentallyrevisitingthesemomentswillhelpbringbackthegoodmoodandfeelingstheyinitiallycreated。
　　7。AllowYourselfToVent
　　PsychologyTodaycontributorandpsychologistLeonF。Seltzer，Ph。D。，saidthereareactuallysomeadvantagestoventingaboutaproblemtoafriend，andhelpingwithyourmoodisoneofthem。Inmany（thoughnotall）situationsit’sbetterforyoutodischargenegativeemotionsthantokeepthembottledupinside，hesays，andalsothat，ventinghelpsrestoreyourequilibrium。Sowhileyoudontwanttobethepersonathomeorworkwhoisalwaysfocusingonthenegative，thereisdefinitelyatimeandaplacenottomentionatherapeuticreasontoventwhenneeded。
　　Theresnoreasonabadmoodshouldruinyourdayorevenaportionofyourday。Oftentimeswhenweredownaboutsomethingatworkoraminorinterpersonalconflict，youjustneedaconsciousdesiretofeelbetterandawillingnesstotakeafewmindfulstepstowardsit。
　　Andifyourefindingthatyourbadorlowmoodsarelastinglongerthantheyshould，orasifyoucantseemtoshakethem，neverbeafraidtoreachouttoaprofessional。YoucanvisitMentalhealth。govorStrengthOfUs。orgforinformationonhowtogethelpinyourarea。