take your time
Seven simple ways to boost your mood ^Í.A.
SOME DAYS you're soaringlike a rocket to the stars.Other days, you feel morelike a deflated party balloondangling from the mailbox.
As you already know, the ups and
downs are just a part of life—but that
knowledge rarely makes it easier to
puil yourself out t)f a funk. What can?
Well, there's exercise, of course. Soak-
ing up a few rays or treating yourself
to a pedicure may also kick-start your
engine. But there are a host of other
ideas you might not be aware of, things
that don't cost much (or anything at
all!) and are a ton of fun.
THINK FAST
A recent study by Princeton researcher
Emily Pronin found that rapid-fire
thinking elevates your mood. So that's
why I get such a rush from playing board
games like Pictionary and Boggle! Video
games like Big Brain Academy can also
do the trick. Another mental stimulant
I like is "free thought-flow" writing: Jot
down something—anything—and then
keep writing whatever pops into your
head. For example, you might write,
"Brandi drew me a picture of a yellow
heart with purple polka dots today.
The heart is an organ that pumps blood
through your body, all the way to your
fingertips." And so on.
LEAP AND BOUND
Did you know that the simple act of S
jumping can make you feel happier?
Whether it's physiological or because
40 SCHOLASTIC PARENT & CHILD * October 2009 www.Scholastic,com/parent s

take your time
you can't help laughing at
yourself, it's true. Think
about it—when was the
last time you bounced on
the bed or leapt across a
puddle without cracking
a smile? As you play on a
trampoline or mini-tramp
(often called a rebounder
at the gym), your body
releases happy endorphins
just like it does with an
exercise routine. Like other
exercises, it also pumps oxy-
gen to your brain, which
makes you both more alert
and more energetic.
FAKE IT
Researcher Roy F. Baumeis-
ter found that behavior influences emo-
tions. The basic premise is this: If you
act happy, you'll become happy. Try
smiling in the mirror. Or play the game
"Ha" with your girlfriends. Lie down
in a circle with each person's head rest-
ing on another's stomach. One person
starts the game by saying (as solemnly
as possible), "Ha." The next person
says, "Ha. Ha." The game continues
with each person adding a "Ha" dur-
ing her turn. By the time you've worked
your way around the circle, everyone is
laughing hysterically.
HAVE A SNACK
Try a small spinach salad with grilled
salmon over a little bit of brown rice.
According to Richard Wurtman,M.D.,
and Judith Wurtman, Ph.D., of MIT,
high-protein foods such as fish or poul-
try combined with high-quality carbs,
r- like beans or brown rice, make you
feel more alert and perky. Leafy greens
like spinach are rich in iron, which
can raise your energy level. Increasing
S your vitamin D intake can also boost
? your mood because it increases your
serotonin level. Foods rich in vitamin
D inciude fortified milk, fatty fish like
Full-Body
Boost
Lift your spirits by
indulging any or all
five senses
TOUCH: Hugs, massage,
soft natural fabrics (clothing)
TASTE: Peppermint and
chamomile teas, dark chocolate
HEARING: A song with a
quick tempo, laughter
SIGHT: Green and yellow,
smiling faces, wide-open vistas
SMELL: Citrus, bergamot,
jasmine, ylang ylang, rosemary
salmon, and fish oil. But the best way
to increase your vitamin D level is to
spend some time in the sun—just don't
forget your sunscreen.
TAKE A SIESTA
What mom wouldn't benefit from doz-
ing off here and there? Sara Mednick,
Ph.D., a sleep medicine researcher at the
University of California at
San Diego and the author
of Take a Nap! Change
Yottr Life, says that taking
a quick snooze (if you can
squeeze it into your day)
doesn't just allow your body
a rest, it increases your sero-
tonin levels, too. Addition-
ally, naps allow your brain
a chance to chill out, wan-
der through your thoughts,
and dream, so you wake up
feeling restored.
PET A POOCH
New research shows that
stroking a pet is yet another
way to increase your levels
of serotonin, prolactin, and
oxytocin—all commonly referred to
as the "feel good" hormones. Caring
for a furry friend has also been shown
to decrease your blood pressure and
reduce your heart rate over time. Take
your critter cuddling to the next level
by learning how to give a pet mas-
sage. You can find simple instruc-
tions for dog massage techniques at
dogtime.com/massage.html. For cats,
visit messybeast.com/catmassage.htm.
SAY "THANK YOU"
Practicing gratitude can seriously bump
up your happiness factor. At the end of
each day, list three things you are grate-
ful for. The smaller the better. Many
people record their thoughts in a grati-
tude journal. The point is to become
more conscious of things around you
that you appreciate, whether it's a pair
of squirrels whose antics entertain you
every morning or the peanut butter and
cheese sandwich your 7-year-old made
you for lunch. Try articulating those
thoughts as often as you can. Mak-
ing others feel good will make you feel
even better. P&C
Lynne Ticknor, M.A.. is a writer and parenting
consultant. Visit her website at lynneticknor.com.
www.Scholastic.com/parents October 2009 # SCHOLASTIC PARENT & CHILD 43