Simple Everyday Mood Boosters
Move
Not only can exercise help your body stay healthy and limber, it floods your brain with endorphins -- chemicals that enhance your mood. Find a physical activity that gets your heart pumping. Swimming, jogging, biking, or walking will work. Shoot for at least 150 minutes of exercise each week.
Groove
Studies show that music therapy can have a positive impact on your mood. Listening to or playing tunes gives your brain a boost of dopamine -- the brain chemical that helps you feel pleasure. A good song can ease anxiety, depression, and pain, and help you sleep better.
Sleep
Regular, quality sleep is key for soothing your mind and easing some physical MS symptoms. Naps can boost your mood, too. But be sure they don't keep you from getting your nighttime ZZZs. If your MS makes sleep a struggle, talk to your doctor about ways to help you get the shut-eye you need.
Laugh
Laughter helps you take in more oxygen, stimulates your circulation, and gets your endorphins (the “feel-good” hormones) flowing. A good guffaw can lower stress and leave you feeling happy and relaxed.
Meditate
Meditation and mindfulness help you quiet your thoughts, connect your mind to your body, and ground yourself in the here and now. Studies are still going on, but there’s some proof that these practices ease stress, anxiety, and depression.
Connect
Schedule weekly get-togethers with friends so you have something to look forward to. Or join a support group. Talking with others who have MS can remind you that you aren't alone.
Breathe
Deep-breathing exercises release tension in your body and raise your oxygen levels. Combined with mind-quieting techniques like meditation and mindfulness, deep breathing can calm your body and ease stress.
Talk
Trained counselors or therapists can help you sort through overwhelming feelings. Regular visits can help you feel relief in the moment, and they can improve your mood over time, too.
Play
Tap into the things you like to do. Paint, read, go to the movies -- anything that makes you happy. Or take up a hobby. Focusing your energy on something new can help redirect your mood for a while.
Stretch
Yoga is a centuries-old practice that uses specific poses to stretch your body while it clears your mind and centers your actions. Everyone can do some version of it, even if MS limits your movement. Yoga eases anxiety and depression, and it can have other physical benefits, too.
Plan
Make a list of places you’d like to visit, books you’ve been meaning to read, or restaurants you want to try, then work to check them each off. Setting small goals and knocking them out gives you a short burst of dopamine.
Journal
Not only can keeping a record of your actions and thoughts help you track your MS symptoms, it can also help redirect your mind. Jot down things you’re grateful for, goals you have for the future, and successes you’ve had. It helps you spend time remembering positive things. Writing down your frustrations can help ease tension, too.
Sources Medically Reviewed on 11/10/2020 Reviewed by Michael W. Smith, MD on November 10, 2020
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SOURCES:
Penn Medicine: “Multiple Sclerosis and Exercise: Why MS Patients Should Stay Active.”
Mayo Clinic: “Stress management for MS,” “Stress management.”
MS Focus Magazine: “Boost mood and motivation naturally with 6 dopamine kick-starters,” “10 Tips to Discover the Positive Power of Journaling.”
Neuroscience and Behavioral Physiology: “The Potential of Music Therapy in Neurology Using Multiple Sclerosis as an Example.”
National Sleep Foundation: “Multiple Sclerosis and Sleep.”
National Multiple Sclerosis Society: “Taming Stress in Multiple Sclerosis,” “Yoga and MS.”
American Academy of Physicians: “Multiple Sclerosis.”
Multiple Sclerosis Trust: “MS and Your Emotions.”
Reviewed by Michael W. Smith, MD on November 10, 2020
This tool does not provide medical advice. See additional information.
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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