How to Improve Mood, Raise Energy and Reduce Tension
What strategies do you use to make yourself feel better, increase your energy levels and reduce your tension? That's the question Robert Thayer and colleagues at California State University were motivated by in looking for the strategies people use and find effective (Thayer, Newman & McClain, 1994). There's no revelations in the results but the fact that the same three main strategies were useful in changing mood and reducing tension and raising energy speaks volumes:
- Exercise: rated as the most effective for changing a bad mood, also good for raising energy and reducing tension.
- Music: rated the second most successful way to change a bad mood, and raising energy and reducing tension. This may be a surprising finding for some people.
- Social interaction: good for changing a bad mood and reducing tension although not necessarily so good for raising energy.
Apart from these main categories that were good across the board, there were other strategies that worked in a more selective fashion:
- Pep talk: this was rated as most successful for energy enhancement - above both exercise and music.
- Distractions (like shopping, reading, chores and hobbies): seen as useful for changing a bad mood.
At the other end of the scale, the things people rated as relatively less successful were:
- TV: less effective for reducing tension
- Eating: also less effective for reducing tension.
- Coffee: not that good for raising energy, relative to the other categories.
Gender differences were also seen. Men are more likely to try and distract themselves or seek pleasure, while women are more likely to seek social support.
One surprising finding from this study is how successful music is in all three categories of mood regulation, energy raising and tension reduction. In fact I've written before about the seven ways music influences mood.
I know the findings from this study are mostly pretty obvious but intellectually knowing what is good for us can be a world away from actually doing it.
» Read more from PsyBlog on the power of positive psychology.
Reference
Thayer, R. E., Newman, J. R., & McClain, T. M. (1994). Self-regulation of mood: Strategies for changing a bad mood, raising energy, and reducing tension. Journal of Personality and Social Psychology, 67(5), 910-925.
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I assume by "music" the study refers to listening to or otherwise appreciating music, as opposed to making/performing it?
I would argue that participating in creative endeavours also has a substantial value in changing moods and reducing tension, and probably raising energy in many cases as well. Most of the "creative types" that I know would, I think, probably say that working in their chosen medium has good effects on them, whether it is writing, drawing, playing music, dancing, etc.
Some of these activities would fall under the social umbrella, but I think it also goes beyond pure social interaction.
Also, I think many "creative types" would tell you that going too long without doing such activity has a negative and stressful effect on them. It becomes something of an obsession, or addiction.
The other thing I wonder is how many people do not consider themselves "creative types" but would still reap similar benefits from engaging in an arty or crafty activity. I think many people do get mood improvement from things like knitting, making furniture, etc.
I'd be interested to see a study that compares mood and creative activity. I'd also be curious to see how participating in sport compares with simple exercise.
Will, yes, the study focusses on listening to music rather than making/performing.
Good suggestions on the link between creativity and mood - will have to have a look around and see if anything has been done on these.
"I know the findings from this study are mostly pretty obvious but intellectually knowing what is good for us can be a world away from actually doing it."
Are you familiar with this text?
http://www.overcomingbias.com/2007/08/hindsight-deval.html
It's a pretty strong defense for research with "obvious" results.
Erik, thanks for the comment, you make a strong point: just because it 'seems' obvious doesn't mean it really is.
i personaly think having a lot of friends around you can help you alot in recuprating from depression stress and mood diaorder
so go out and make more friends