Life is full of fun and beauty everywhere. Just take 10 minutes a day to do something simple and you will feel good about life and start the day in a good mood.
1. Play like a child and don’t worry about that not being mature enough
The advice comes from psychologist, Dr. Deborah Serani, author of Living in Harmony with Depression.
In other words, play for play’s sake. He says, “Find your recreational nerve, wander obliviously in daydreams, or bring your guitar – in whatever form it takes, try to have spontaneous and uninhibited fun.”
Psychologist Elisha Goldstein also recently mentioned the importance of having fun on a blog post, and gave a lot of valuable advice about it.
2. Play with your child
Taking 10 minutes to play with your child can be very rewarding. Dr. Terri Orbuch, a psychotherapist, worked on the upcoming book, Finding Love Again: Seven Simple Steps to a New and Enjoyable Relationship. He suggests playing a game of cards or chess with your children, or drawing a picture with them and coloring it together.
3. Talk to your significant other in private
Orbuch suggests that if you are in a stable relationship, take 10 minutes to talk to each other. Whether the topic is superficial or serious, the purpose of conversation is to get to know your significant other better. For example, Orbuch suggests we ask: What was the craziest thing you did as a kid? If you could do anything, what would you choose to do? Which celebrity would you like to meet? Why?
4. Get vigorous exercise
Participate in something vigorous that you enjoy, like biking, running, walking, hula hooping, or dancing. If you have time, do 20 minutes a day, or do it in two 10-minute sessions. Dr. Darlene Mininni, author of Mood Makes the Difference, says, “Doing 20 minutes of intense exercise consistently can have an antidepressant effect.”
In fact, you probably know that exercise can be mood-pleasing and reduce anxiety. In one investigation, researchers divided a group of patients with major depressive disorder into three groups. For four months, one group did aerobic exercise, one group took antidepressants, and one group did both. After four months, each group had improved. However, after 10 months, the group that did aerobic exercise had a lower relapse rate than the group that took medication.
The survey also found that walking was effective in reducing depression and anxiety, according to Mininni.
5. Participate in soothing exercises
Exercises such as yoga and tai chi can also help with anxiety, Mininni said, adding that muscles can tense up and become stiff when you’re worried about anxiety. Exercises that stretch muscles can relieve that tension.
Mininni interviewed many of the yoga instructors at Emotionally Enabled, and they said the best pose to relieve depression and anxiety is bhajana.
Some older people or patients recovering from a serious illness can try chair yoga, and Mininni suggests starting out with some simple stretches in the chair. For example, put your hands on your head, put them behind your back, and reach for your toes with your hands.
6. Be kind
According to Serani, “Research shows that small acts of kindness have an exponential impact at social events, inspiring more generosity and cooperation.”
This 2010 study found that acts of kindness are contagious. Participants who donated to a “public interest game” were more likely to be willing to give their own money in the next game.
7. Call a buddy
Most people feel good after a long conversation with a buddy, and Mininni says talking to a tolerant and compassionate person can rev up the parasympathetic nervous system.
When people are stressed, women are especially inclined to seek support. The mutual attraction and caring that comes from interacting with people close to you can promote the secretion of the same hormones as oxytocin, resulting in a feeling of serenity. Estrogen also amplifies the production of oxytocin.
Shelley Taylor, a psychologist at UCLA, and colleagues have shown that the most typical expression of a woman under stress is “gentle and friendly. In other words, women can naturally relieve stress by caring for others and improving relationships.
Mininni says this trait in women goes back to prehistoric times. In those days, men went out hunting, leaving behind tender women who were at high risk of being attacked by outsiders or wild animals. Clinging to each other became the only way to protect themselves. Therefore, women instinctively felt safe and comfortable when they were together.
8. Take a break
Rest does work, which is surprising, but makes sense.
Taking a 10-minute break is relaxing and refreshing, and Serani says, “Whether it’s a nap, a break from work or a moment alone, it definitely takes the edge off of the daily grind.”
9. Write a letter to your ex-partner if you’ve just ended a relationship
Orbuch says it’s important to write with real emotion, but don’t send the letter. “The purpose of writing a letter is to calm the emotions, ease the pain and forget the past.”
(If you’re still thinking about another relationship, write a letter to that person, too. (This will help come up with remedies and responses.)
10. Don’t do things by the usual rules
In other words, don’t do things by the usual rules. For example, go to work a different way, have lunch somewhere else, or shop at another supermarket, stop just exercising on the treadmill and try to join a makeshift basketball team. serani says, “A new experience improves your perception and exposes you to more new things.”