What Influences Your Mood?—and How to Improve Your Mood

Table of ContentsView AllTable of ContentsHow Long Have Researchers Been Studying Mood?What to Know About Negative and Positive Mood StatesTypes of Mood DisordersFactors That Can Influence Your MoodHow Mood Impacts Your Health and Well-BeingWays to Improve Your Mood

Table of ContentsView All

View All

Table of Contents

How Long Have Researchers Been Studying Mood?

What to Know About Negative and Positive Mood States

Types of Mood Disorders

Factors That Can Influence Your Mood

How Mood Impacts Your Health and Well-Being

Ways to Improve Your Mood

Mood can be defined as a relatively stable affective state often described as positive or negative. Sometimes mood is described as one’s subjective feeling state and affects the outward expression of it. Unlike emotions, which tend to be stronger and more specific, moods are more general and less intense.

Mood can significantly impact different aspects of life, including how people think, feel, and behave. These affective states can impact motivational levels and decision-making. They can also affect relationships and how people interact with others.

Mood disorders, such as major depressive disorder and bipolar disorder, are serious medical conditions that can cause significant impairment in daily life. If you are experiencing persistent changes in mood, it is important to talk to a medical doctor ormental health professional.

The study of mood is important for understanding human behavior. Mood can play a role in how we learn, remember information, and make decisions.

Mood can also affect our physical health. For example, research has shown that people who are depressed are more likely to get sick and are more likely to have heart problems.

There is still much to learn about mood. However, the research that has been done has helped us to better understand how it works and how it can impact our lives.

Mood can be difficult to describe, but some common signs can help you identify whether you are in a good mood or a bad mood.

Positive Mood

A good mood is usually defined as a generally positive state, although people usually cannot pinpoint exactly why they are in a good mood. Feeling physically well, getting a good night’s rest, a lack of stress, and positive social interactions are a few factors that might contribute to a positive mood.

Some common signs of a good mood include:

Negative Mood

Some common signs of a bad mood include:

Negative moods can influence how people interpret events and their judgments. When people are in a more negative mood, they are more likely to see the event around them negatively.

If you are experiencing persistent changes in mood, it is essential to talk to a doctor or mental health professional. Negative moods that last longer than two weeks or are impacting you rlife might be a sign of depression or another mood disorder.

There are a number of different types ofdisorders that can affect mood. Some of these include:

Research suggests that poor sleep, environmental factors, stressful negative events, and negative social interactions often occur before developing depressed moods.

Sleep

Sleep appears to play an important role in mood, although the relationship between the two is not fully understood. What researchers discovered in one study was that poor sleep quality was associated with worse mood.

This may come as no surprise to anyone who has found themselves feeling short-tempered and irritable after a restless night of tossing and turning. But does being in a good mood lead to better sleep? Unfortunately, the research doesn’t indicate those good moods have the same beneficial effects on sleep.

How Does a Lack of Sleep Affect Your Mental Health?

Smiling

While the factors that influence mood are complex and varied, studies have found that changing your voluntary facial expressions can influence your mood.In other words,putting a smile on your face(even if you are faking it) can play a part in improving your mood.

Essentially, adopting a positive facial expression influences your mind and induces a more positive mood, whether or not your smile is genuine.

Nature

It turns out that your parents were probably right—going outside to play really might help put you in a better mood. Studies have found that havingmore contact with natural environmentscan have a positive effect on mood and well-being.

Mood can have a significant impact on health and well-being. Mood disorders, such as depressive disorders, are associated with an increased risk of physical health problems, including heart disease and stroke. For example, one study found that people with a history of depression had a 34% higher risk of experiencing astroke.

Mood can also affect how well a person functions in daily life. For example, people who are depressed may have difficulty sleeping, concentrating, andmaking decisions.

Mood can also influence relationships with others. People who are depressed or anxious may have trouble communicating and connecting with other people. This can make it more difficult tomaintain interpersonal relationshipsand may contribute to feelings oflonelinessand social isolation.

It is important to seek help if you are experiencing low mood or sudden changes in mood.

Mood disorders can be treated, and there are a number of resources available to help people who are struggling. If you are concerned about your mood, talk to your doctor or a mental health professional.

Everyone experiences periods of low mood from time to time, but some strategies can help you improve your mood when you are feeling down. Some tips for improving mood include:

Get Regular Exercise

Eat a Healthy Diet

Eating nutritious foods can help to improve energy levels and overall well-being, and evidence indicates that what you eat can also have an impact on mood. The link betweendiet and depressionis not fully understood, but there is a growing understanding that what you eat may provide some benefits for boosting mood and fighting depression.

Research indicates that high adherence todietary recommendationsmay have a protective effect against depressive symptoms. The consumption of foods linked to inflammation (such as highly processed foods higher in sugar and fat and red meats) was linked to a higher risk for depressive symptoms.

Spend Time in Nature

Connecting with nature can help to reduce stress and promote relaxation. One study found that as little as 10 minutes spent sitting or walking in a natural setting had a significant positive impact on mood.

Connect With Others

Spending time with loved ones, or participating in activities with others, can help to improve mood and reduce feelings of isolation. Research suggests that positive social interactions may help alleviate depressed moods.

Practice Relaxation Techniques

When you are under stress, your body produces a chemical calledcortisol. It prepares your body to deal with what you are facing, but exposure to too much of it for too long can produce a variety of negative health effects.

In fact, studies have shown that cortisol levels tend to be more elevated in people who are more depressed.

Minimizing the stress you are feeling may be helpful when it comes to improving your overall mood. Relaxation techniques, such as yoga, meditation, or deep breathing, can help reduce stress and promote feelings of calm.

Use a Mood Tracker

Whether you use a handwritten journal or anonline app, amood trackercan help you look for triggers that might affect your mood. It can also provide insights into how lifestyle factors—including diet, sleep, and exercise—impact your moods

What Influences Your Mood?—and How to Improve Your Mood

10 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Laceulle OM, Jeronimus BF, van Aken MAG, Ormel J.Why not everyone gets their fair share of stress: adolescents’ perceived relationship affection mediates associations between temperament and subsequent stressful social events.Eur J Pers. 2015;29(2):125-137. doi:10.1002/per.1989Pemberton R, Fuller Tyszkiewicz MD.Factors contributing to depressive mood states in everyday life: A systematic review.J Affect Disord. 2016;200:103-10. doi:10.1016/j.jad.2016.04.023Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613Marmolejo-Ramos F, Murata A, Sasaki K, et al.Your face and moves seem happier when I smile: Facial action influences the perception of emotional faces and biological motion stimuli.Exp Psychol. 2020;67(1):14-22. doi:10.1027/1618-3169/a000470McMahan EA, Estes D.The effect of contact with natural environments on positive and negative affect: A meta-analysis.The Journal of Positive Psychology. 2015;10(6):507-519. doi:10.1080/17439760.2014.994224Dong JY, Zhang YH, Tong J, Qin LQ.Depression and risk of stroke: a meta-analysis of prospective studies.Stroke. 2012;43(1):32-37. doi:10.1161/STROKEAHA.111.630871Brand S, Colledge F, Ludyga S, et al.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018;9:249. doi:10.3389/fpsyg.2018.00249Ljungberg T, Bondza E, Lethin C.Evidence of the importance of dietary habits regarding depressive symptoms and depression.Int J Environ Res Public Health. 2020;17(5):1616. doi:10.3390/ijerph17051616Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP, Sachs NA.Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: a scoping review.Front Psychol. 2020;10:2942. doi:10.3389/fpsyg.2019.02942Wichmann S, Kirschbaum C, Böhme C, Petrowski K.Cortisol stress response in post-traumatic stress disorder, panic disorder, and major depressive disorder patients.Psychoneuroendocrinology. 2017;83:135-141.doi:10.1016/j.psyneuen.2017.06.005

10 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Laceulle OM, Jeronimus BF, van Aken MAG, Ormel J.Why not everyone gets their fair share of stress: adolescents’ perceived relationship affection mediates associations between temperament and subsequent stressful social events.Eur J Pers. 2015;29(2):125-137. doi:10.1002/per.1989Pemberton R, Fuller Tyszkiewicz MD.Factors contributing to depressive mood states in everyday life: A systematic review.J Affect Disord. 2016;200:103-10. doi:10.1016/j.jad.2016.04.023Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613Marmolejo-Ramos F, Murata A, Sasaki K, et al.Your face and moves seem happier when I smile: Facial action influences the perception of emotional faces and biological motion stimuli.Exp Psychol. 2020;67(1):14-22. doi:10.1027/1618-3169/a000470McMahan EA, Estes D.The effect of contact with natural environments on positive and negative affect: A meta-analysis.The Journal of Positive Psychology. 2015;10(6):507-519. doi:10.1080/17439760.2014.994224Dong JY, Zhang YH, Tong J, Qin LQ.Depression and risk of stroke: a meta-analysis of prospective studies.Stroke. 2012;43(1):32-37. doi:10.1161/STROKEAHA.111.630871Brand S, Colledge F, Ludyga S, et al.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018;9:249. doi:10.3389/fpsyg.2018.00249Ljungberg T, Bondza E, Lethin C.Evidence of the importance of dietary habits regarding depressive symptoms and depression.Int J Environ Res Public Health. 2020;17(5):1616. doi:10.3390/ijerph17051616Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP, Sachs NA.Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: a scoping review.Front Psychol. 2020;10:2942. doi:10.3389/fpsyg.2019.02942Wichmann S, Kirschbaum C, Böhme C, Petrowski K.Cortisol stress response in post-traumatic stress disorder, panic disorder, and major depressive disorder patients.Psychoneuroendocrinology. 2017;83:135-141.doi:10.1016/j.psyneuen.2017.06.005

Laceulle OM, Jeronimus BF, van Aken MAG, Ormel J.Why not everyone gets their fair share of stress: adolescents’ perceived relationship affection mediates associations between temperament and subsequent stressful social events.Eur J Pers. 2015;29(2):125-137. doi:10.1002/per.1989Pemberton R, Fuller Tyszkiewicz MD.Factors contributing to depressive mood states in everyday life: A systematic review.J Affect Disord. 2016;200:103-10. doi:10.1016/j.jad.2016.04.023Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613Marmolejo-Ramos F, Murata A, Sasaki K, et al.Your face and moves seem happier when I smile: Facial action influences the perception of emotional faces and biological motion stimuli.Exp Psychol. 2020;67(1):14-22. doi:10.1027/1618-3169/a000470McMahan EA, Estes D.The effect of contact with natural environments on positive and negative affect: A meta-analysis.The Journal of Positive Psychology. 2015;10(6):507-519. doi:10.1080/17439760.2014.994224Dong JY, Zhang YH, Tong J, Qin LQ.Depression and risk of stroke: a meta-analysis of prospective studies.Stroke. 2012;43(1):32-37. doi:10.1161/STROKEAHA.111.630871Brand S, Colledge F, Ludyga S, et al.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018;9:249. doi:10.3389/fpsyg.2018.00249Ljungberg T, Bondza E, Lethin C.Evidence of the importance of dietary habits regarding depressive symptoms and depression.Int J Environ Res Public Health. 2020;17(5):1616. doi:10.3390/ijerph17051616Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP, Sachs NA.Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: a scoping review.Front Psychol. 2020;10:2942. doi:10.3389/fpsyg.2019.02942Wichmann S, Kirschbaum C, Böhme C, Petrowski K.Cortisol stress response in post-traumatic stress disorder, panic disorder, and major depressive disorder patients.Psychoneuroendocrinology. 2017;83:135-141.doi:10.1016/j.psyneuen.2017.06.005

Pemberton R, Fuller Tyszkiewicz MD.Factors contributing to depressive mood states in everyday life: A systematic review.J Affect Disord. 2016;200:103-10. doi:10.1016/j.jad.2016.04.023

Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613

Marmolejo-Ramos F, Murata A, Sasaki K, et al.Your face and moves seem happier when I smile: Facial action influences the perception of emotional faces and biological motion stimuli.Exp Psychol. 2020;67(1):14-22. doi:10.1027/1618-3169/a000470

McMahan EA, Estes D.The effect of contact with natural environments on positive and negative affect: A meta-analysis.The Journal of Positive Psychology. 2015;10(6):507-519. doi:10.1080/17439760.2014.994224

Dong JY, Zhang YH, Tong J, Qin LQ.Depression and risk of stroke: a meta-analysis of prospective studies.Stroke. 2012;43(1):32-37. doi:10.1161/STROKEAHA.111.630871

Brand S, Colledge F, Ludyga S, et al.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018;9:249. doi:10.3389/fpsyg.2018.00249

Ljungberg T, Bondza E, Lethin C.Evidence of the importance of dietary habits regarding depressive symptoms and depression.Int J Environ Res Public Health. 2020;17(5):1616. doi:10.3390/ijerph17051616

Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP, Sachs NA.Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: a scoping review.Front Psychol. 2020;10:2942. doi:10.3389/fpsyg.2019.02942

Wichmann S, Kirschbaum C, Böhme C, Petrowski K.Cortisol stress response in post-traumatic stress disorder, panic disorder, and major depressive disorder patients.Psychoneuroendocrinology. 2017;83:135-141.doi:10.1016/j.psyneuen.2017.06.005

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Positive Mood#

Negative Mood#

Sleep#

Smiling#

Nature#

Get Regular Exercise#

Eat a Healthy Diet#

Spend Time in Nature#

Connect With Others#

Practice Relaxation Techniques#

Use a Mood Tracker#