Five Bottom-up Approaches to Lift your Mood Fast

Five Bottom-up Approaches to Lift your Mood Fast

The idea behind “the bottom-up” approach to lifting your mood is based on the principle of “bidirectionality of mood and behavior.” This psychological principle states that changes in our body can help our minds feel better just as much as changes in our thinking can make our bodies feel better.  This principle had already been pointed out by American psychologist William James as early as the late 19^thcentury and it has been corroborated by recent science findings.  The principle states that “when you voluntarily act the part of a certain state of mind by “acting out the behavior typical of a certain emotional state,” the emotional system follows suit.  And, when the emotions brighten up, the thoughts follow the new emotional state.  This is the principle of somato-psychic medicine, which studies how to change the mind by causing changes in the body. This approach is the counterpart of the psychosomatic approach to illness that looks at how the body is changed by our minds workings.

A look at the brain and its bodily connections

 Given that the emotional system has an impact on the cortex of the brain, i.e., on your cognitive status (your thinking), the movements you make–and your body posture—have a strong impact on how you feel and think emotionally.  Because it is a physical measure–and not a psychological one–this “bottom-up approach” to lifting your mood is the least explored of the forms of treatments of depression.  However, it is very important to know of its importance and its practical application as–in the short-term–is one of the most effective to perk up your spirits.

Five physical activities that improve your mood fast

• 1- Thirty to forty-five minutes of brisk walking has been shown in clinical studies to have a significant antidepressant effect.  This effect is even stronger if the activity is carried out under the sunshine or strong light and in the company of other people. 
• The physical activity becomes more powerful if it is carried out in a natural setting, in a park, in the woods, or near a body of water.  Walking surrounded by beauty and vegetation has an additional soothing effect on the troubled mind.  The effects of exercise on the brain are mediated by improving physical fitness, neuronal activity and metabolism. Aerobic activity causes improved oxygenation and an increased production of endorphins  and neurotransmitters such as serotonin, norepinephrine and dopamine (the feel good chemicals natural to the brain).
• The ocean also has additional antidepressant effects. This is so as it adds iodine to the air and increases the negative ions to the atmosphere near the coast.  Negative ions (dissolved electrically charged particles in the mist air found by the ocean) paradoxically have antidepressant effects and improve depression.  So, running on the beach is a great antidepressant strategy. Exposing yourself to powerful light–like that produced by a lightbox for 60 minutes in a warmer environment, while doing aerobic activity–is a good substitute to the previously mentioned strategy. This indoors strategy applies in dark natural environments in high latitudes like the northern US, Canada, and northern Europe.  
• 2-You can use a treadmill or a stationary bike or an elliptical Stairmaster to do your aerobic activity while watching beautiful sceneries on your TV in your house.  You can also buy a simple stay fit exercise program on DVD and do it every morning with someone else in front of your TV set.  These are very helpful aerobic activities that improve your mood rapidly especially in these times of lockdowns, quarantines and COVID-19.  Part of the effect of the above-mentioned methods is mediated by blood flow increase and the improved oxygenation this blood flow provides to the brain.
• 3-Changing your bodily stance–or your attitudinal body posture–from being in a stooped position to an erect one–helps improve your mood and your self-esteem.  Your chest should be out and shoulders pushed back instead of being hunched over.  Look up and up front and not down to the floor.  If you can, look up at the sky and take in the fresh air. This bodily posture of increased self-confidence has a mood elevating effect.  This is so, as “acting the part” of having a healthy self-esteem, being active and non-depressed, promotes the positive emotions of a non-depressed state.
• This is the psychological principle used by actors when they play parts.  If they have to play a sad part, for example, they must first change their bodily posture.  They imitate the body language of a depressed person. They do this body posture to change their emotional state in the NOW.  This emotional change, in turn, changes their way of thinking.  In this way, actors are able to say the words and do the crying that the sad part requires.
• 4- Doing anything pleasurable has a strong antidepressant effect.  Of course, when you are severely depressed, like in a melancholic major depression, you may feel like nothing is enjoyable.  This state of total lack of ability to experience pleasure is called “Anhedonia” and it is a sign of severe depression.  For this reason, in a state of anhedonia, you may not attempt to do anything at all, you simply do not have the will to do it and you should not try.  In these severe cases, a visit to the psychiatrist and medication are always required to reestablish the chemical balance of the brain before you can engage in pleasurable activities again. 
• But, remember, depression is often the result of many different causes acting upon you for long periods of time.  It may be personal losses, financial stressors, romantic breakups–and /or prolonged stress of any origin–withstanding prolonged periods of no pleasurable activities coming your way.  So, the opposite is also true.  If you engage in pleasurable, healthy, and gratifying activities, your depression will lift.
• 5- Finally, the use of humor in your life is essential to lift up your spirits and combat depression. Laughing has a powerful antidepressant effect.  But when people are depressed, they tend to lose their sense of humor and they isolate.  In mild to moderate depression, exposure to humorous situations has an important antidepressant effect.  This effect can be achieved by talking with someone who has uplifting spirits and a good sense of humor and who can make you laugh.  Or by making an effort to socialize with positive people–even if you are not feeling inclined to do so.
• The antidepressant effect elicited by humor can also be attained by watching your favorite comedies, sitcoms, or funny movies that make you laugh from the belly.  So, if you know that some show or movie made you laugh in the past, by all means, play it frequently.  Look online for jokes or cartoons that you find funny and pass them on.  Try to lighten up your view of life and things. And above all, take yourself and others less damned seriously.  Remember, this (whatever your current woe is) too shall pass.

In an upcoming post, I will go in depth on the beneficial effects of humor and laughter in the treatment of depression, anxiety, and even of medical conditions.  I will also address other methods to improve your mood long term “from the top down.” Now, I will leave you here so that you may get up, stop reading, and take your walk under the sun. And when you are back, play your favorite comedy or uplifting music!

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I hope to see you again in my next post,

Till then,

Dr T