3 Ideas to Elevate Your Mood When You Wake Up

Are you experiencing difficulty getting out of bed in the morning? You’re not alone.

Many people experience a “heaviness” upon waking, when worry thoughts rush in, and low mood feels painful. Research indicates that when people are experiencing symptoms of depression, about 75% have difficulty getting out of bed. Your brain might be telling you to linger under your cozy blanket, or even to reach for your phone and scroll as a distraction, in order to feel better. This only makes you feel worse.

I have three simple suggestions that have been demonstrated by research to improve mood. Try one, or try all three. They don’t take much time, energy, or money. That’s what I like to teach, because that’s what we need the most when we’re not feeling well! They don’t make your problems go away, but they make you feel better, so that you are in a better place to cope with your problems.

1) Listen to birds singing. If you do not hear birds singing outside, listen on the app “Bird Sounds.” I particularly love the song of the Wood Thrush. It’s sweet, melodic song instantly elevates my mood. Check it out! What is your favorite? Chickadee, Carolina Wren, Yellowthroat, Tyrant Flycatcher, Marsh Wren?

2) Look at a beautiful scene in nature that inspires awe. Put a photograph of landscape that’s pleasing to you in a photo frame and place it on your nightstand. Look at that instead of scrolling on your phone. When we experience awe, including awe through viewing a photograph, it helps to quiet negative thinking. What inspires awe for you? A sunrise over the ocean, a sunset reflecting on a lake, a giant oak tree, a mountain range?

Here is my favorite from one of my sunset kayak adventures. Looking at it on my nightstand first thing in the morning instantly brings me peace.

3) Keep an inspirational quote in a frame on your nightstand. Maybe this is words of encouragement from your best friend. Maybe this is an affirmation from your mentor. Maybe this is an inspirational quote from an author. Change the affirmation weekly or monthly so that it speaks to what you’re struggling with.

**Suggestion if you have children of any age in the house – I keep a photo frame with an inspirational quote in the bathroom that my three children share. Sometimes it’s a direct message from me, other times one of my favorite inspirational quotes from an author. (This was a hit with my circle of mom friends, so I began offering it on my website. You can check that out HERE for something unique and inspirational for your nightstand or bathroom. I also have a set for those who are experiencing grief).

Don’t discount the simple. Simple is powerful. Sometimes our brains tell us that in order to be powerful and effective, the method needs to be fancy or lengthy. Then when we encounter a method that’s simple, we don’t do it because we think it doesn’t make a difference. It does make a difference. I love when there’s science to demonstrate what our hearts already know to be true.

In Gratitude,

Peggy