My Blog

Let’s talk about Mood Regulation

2023-03-04 13:04
We are living in a world full of technology. Most of us are on computers all day long and when we relax we reach for our phones, tvs or gaming devices. We scroll, game and binge watch for hours until our minds are numb and we feel stuck to our couches. The result… mood dysregulation.

So many of us are feeling anxious and depressed. We lack focus, can’t get motivated or can’t concentrate. Our sleep cycles are out of sync. All of this is mood dysregulation. In my clinical practice, I meet with teens, young adults and adults all day long and almost every session starts with them telling me they are tired! There is something we can do about this! Of course we need more time unplugged and outside. Recent studies have shown that Yoga and meditation “enhance emotional regulation” (Gothe, 2019). Below I outline a way to tune in and improve your mood regulation naturally.

Soothe or Move. Use the following plan to shift your mood state.

Throughout your day or week, ask yourself “What is my current state?” If you are in a state of stress, overwhelm and anxiety then you need to Soothe. If you are in a state of low motivation, low energy, depression, or can’t concentrate you need to Move.

Activities that Soothe are taking a bath, watching nature, sitting outside or taking a walk.

Activities for Move include hanging out with a friend, taking a drive with the windows down and the radio on, exercise or even cleaning your room (make it fun, put on some good tunes). Unplugging from electronics and engaging in these activities for 15 minutes per day would have a big impact on our ability to regulate!
Breath work can be used to regulate our mood. Let’s practice with our breath. If we focus on our inhales we can feel more energy and focus. If we lengthen our exhales we will relieve tension and stress and feel our body relax. Try it now! Take an inhale and then give me a big long sigh! Did you feel it? Maybe your shoulders relaxed a bit, maybe you relaxed your jaw, or perhaps you felt a little lighter in your chest.

Now let’s practice with our inhale. On your next exhale, exhale all the air out and begin to take tiny sips of air up up up like you're filling a balloon inside your chest. When you can’t sip anymore, give a quick exhale. You may experience a little bit of energy or maybe you will feel just slightly more alert. If you do this one too many times you might feel lightheaded. If this happens just return your breath to normal and press the palm of your hand into your forehead for a minute.

Yoga can improve our mood regulation. Check out the yoga sequence in Episodes called “Go with the Flow.” This practice can be used to soothe or move depending on how you approach it. Listen for the cues as I guide you to check in with what your body needs and respond accordingly in the practice.

I would love to hear your thoughts. Leave me a comment and let me know how it goes.