Mood

The quality of our mood often determines the quality of our lives, influencing how we perceive and interact with the world, as well as impacting our health and overall sense of wellbeing. In this article, we explore what mood is, what factors affect it, and what steps we can take to regulate and improve it.

What is mood?

Mood can be described as a temporary state of being or general feeling that doesn’t always have a clear trigger, and can last for hours, days or much longer. While mood and emotions are linked, they aren’t the same thing. An emotion such as joy, anger, excitement or disgust is a more specific reaction to an event, situation or person, is more intense and is usually short-lived.

Mood ranges from positive, where we feel content, cheerful, or optimistic about life, to negative, where we feel sad, irritable or even overwhelmed. At the negative end of the spectrum, chronic mood dysregulation or imbalance can be experienced as depression, anxiety or burnout and can have a serious impact on both physical and mental health and wellbeing.

Neurotransmitters, the brain’s chemical messengers, play a crucial role in regulating mood, so let’s look at the most important ones and how they work.

Serotonin is often called the feel-good neurotransmitter, contributing to feelings of wellbeing and happiness. When serotonin levels are balanced, mood tends to be more positive and stable, but low levels are closely associated with mood swings, depression and anxiety. Many antidepressant medicines work by increasing serotonin levels in the brain. Serotonin also impacts sleep regulation, digestion, appetite and sexual desire.

Dopamine is responsible for how we experience pleasure, reward and motivation, and also affects attention, cognitive function, movement, learning and emotional responses. Low dopamine levels can result in negative mood, apathy and anhedonia (the inability to feel pleasure). Excessive dopamine has been linked to conditions like schizophrenia and bipolar disorder.

Norepinephrine (Noradrenaline) is a neurotransmitter and hormone associated with alertness, arousal and our body’s fight-or-flight response, and is essential for maintaining energy levels and focus. Low norepinephrine levels are linked to depression – especially symptoms like fatigue, lack of concentration, and low energy – while excessive levels can contribute to anxiety, hyperactivity, and restlessness.

GABA (Gamma-Aminobutyric Acid) is the brain's main inhibitory neurotransmitter, preventing overexcitement and overstimulation of the nervous system and neurons. It’s crucial for reducing anxiety, promoting relaxation, regulating sleep and maintaining a sense of calm.

Endorphins are natural painkillers and mood elevators and are often associated with feelings of euphoria and wellbeing. They can be released during exercise, laughter or activities like listening to music, helping to reduce stress and increase feelings of pleasure and relaxation.

Glutamate stimulates brain activity and plays an important role in learning, memory and cognitive function. Glutamate imbalance can contribute to mood instability and has been linked to anxiety, depression and Alzheimer’s disease.

Other factors that influence mood

A range of biological, psychological, social, environmental and lifestyle factors can affect our mood.

Biological and physical factors include hormonal fluctuations, poor or irregular sleep patterns, and chronic illness, pain or fatigue.

Psychological factors include stress levels, our response to life circumstances, work, or finances, and mental health disorders like depression or anxiety.

Social and lifestyle factors include our personal relationships and connection with family, friends, partners and co-workers, diet and exercise, and whether we engage in meaningful, satisfying activities and interests.

Environmental factors include exposure to sunlight which tends to have a positive impact on mood. Many people experience Seasonal Affective Disorder (SAD) during winter months when days are often darker and there is less sunlight.

How to regulate and improve mood

Making positive changes to the biological, psychological and lifestyle factors that affect mood can have significant long-term benefits. But it’s also important to note that people experiencing prolonged negative mood or serious mood disorders may need additional medicinal and/or therapeutic support from experienced health professionals.

What we eat has a big impact on our mood, so a balanced, varied diet rich in whole or minimally processed foods that incorporates a wide range of vitamins, minerals and nutrients is essential. Omega-3 fatty acids that are found in oily fish like salmon or mackerel, and in walnuts and flaxseeds, are believed to help stabilise mood. Foods high in tryptophan (turkey, nuts, and seeds) boost serotonin production, while protein-rich foods support dopamine synthesis.

Our gut makes around 90% of our serotonin, so looking after our gut health is important. Check out our article on gut health for more information.

Supplementation may also be helpful if we feel we’re not getting everything we need from our diet or just want a little extra support. We’ve already mentioned Omega-3 fatty acids, but other vitamins and minerals that are believed to have a positive impact on mood regulation are rhodiola, B vitamins, magnesium, vitamin D, and zinc.

Consistent, good quality sleep cycles support the healthy regulation of neurotransmitter production and improve overall mental health, so establishing a solid sleep hygiene routine is essential. Check out our article on sleep for more information.

Exercising regularly brings a range of physical and mental benefits that help to enhance mood. As well as boosting dopamine, serotonin, and endorphins, daily physical activity can reduce stress, contribute to better sleep, improve our self-esteem and sense of achievement, encourage social interaction and connection, and increase blood flow to the brain to strengthen brain function and cognitive abilities.

Psychological strategies are one of the foundation stones of good mental health and mood regulation and stabilisation. There is a wealth of scientific evidence about the benefits of consistently practising mindfulness, meditation and gratitude. These can be augmented by using relaxation techniques like yoga nidra or breathwork, spending time in nature, and by finding ways to reduce our stress levels, all of which can positively influence neurotransmitter levels. Working with a counsellor, coach or psychotherapist to explore underlying issues that may be affecting mood can also be very useful.

Positive social interactions with friends and family, in our communities, as part of a group or a team, and even with pets, are all known to boost mood.

Engaging in pleasurable activities, doing things that bring a sense of joy, purpose or fulfilment, indulging in creative pursuits, on our own or with other people, are all great for elevating mood and enriching our lives.

EssentiaGlow offers a range of supplements that support mood and sleep health. Some of the best are: Omega-3 Fish Oil, Rhodiola Rosea Root, Vitamin D and Melatonin.