Mood is the general emotional state a person experiences, which affects the way they think, behave, and interact with those around them. Mood can be positive, such as joy or excitement, or negative, such as sadness or stress, and it naturally changes according to daily circumstances.
Mood plays a pivotal role in our daily lives, directly affecting our mental and physical health. A chronically negative mood can lead to disorders such as depression or anxiety, while a positive mood supports psychological balance and enhances the ability to deal with challenges. Mood affects sleep, appetite, focus, concentration, and even the immune system.
Factors affecting mood
Mood is influenced by a range of complex, interrelated factors that work together to shape our mental and emotional state at any given moment. Mood is not a static thing, but a constantly changing state, influenced by what we experience, think, feel, and even what we eat or how much sleep we get.
Understanding these factors helps us deal with mood swings in a more conscious and effective way. By recognizing what affects our mood, we can take practical steps to improve it and prevent slipping into conditions such as depression or chronic stress. These factors are generally divided into three main types: Biological factors related to the body and its functions, psychological factors related to the mind and emotions, and environmental factors that include the conditions and people around us.
Biological factors: The influence of hormones, sleep, and nutrition
Biological factors are one of the main drivers of our moods. For example, hormonal changes in the body lead to significant mood swings, especially for women during periods such as menstruation, pregnancy, or menopause. Serotonin, known as the “happy hormone”, plays an important role in regulating mood and can be affected by factors such as sun exposure or nutrient deficiencies.
Sleep is also vital, as lack of sleep leads to emotional imbalance and increased levels of anxiety and nervousness. Nutrition has a direct impact, with studies showing that eating highly processed or sugary foods can be linked to poor mood, while a balanced diet rich in omega-3s, vitamins, and minerals contributes to better mental health.
Psychological factors: Thoughts, Feelings, and Life Experiences
The psychological aspect is the backbone of mood. The thoughts we form about ourselves and others, and the emotions we experience on a daily basis, all directly affect our moods. People who tend to think negatively or have pessimistic mental patterns are more prone to mood swings.
Past life experiences also play a pivotal role, as emotional trauma, loss, or personal failure can have a profound impact on psychological balance. Adaptability, resilience, psychological flexibility, and stress management skills are protective factors that keep mood from deteriorating.
Environmental factors: Weather, Daily Stress, Social Interaction
The role of the environment in influencing daily mood cannot be overlooked. Changes in the weather, especially the lack of sunlight in the winter months, can lead to what is known as “seasonal depression”. Also, daily stresses from work, studies, family responsibilities, or financial issues consume a great deal of mental energy and affect mental clarity and mood. On the other hand, social interaction is an important factor. Isolation or toxic relationships lead to feelings of sadness or anxiety, while supportive and positive relationships help foster a sense of happiness and belonging.
Ways to improve your mood
Once we understand the factors that affect our mood, it is important to know how we can control and optimize it in natural and practical ways. Maintaining a balanced mood doesn’t require drastic changes, but rather a set of daily habits that can be easily incorporated into your routine, which help support mental health and promote a sense of well-being.
Proper nutrition
Nutrition plays a huge role in shaping mood and regulating the chemical balance in the brain. Some foods contain ingredients that stimulate the production of neurotransmitters responsible for happiness such as serotonin and dopamine. Some of these foods include: Fatty fish, avocados, nuts, dark chocolate, and leafy greens. On the other hand, excessive intake of sugars or processed foods can lead to extreme fluctuations in energy levels and mood. A well-balanced diet that provides the body with the vitamins and minerals it needs to maintain a stable mood is recommended.
Playing sports
Not only does exercise help to improve physical fitness, it also has a direct impact on your mental state. When you exercise, your body releases natural chemicals known as ‘happy hormones’ such as endorphins and serotonin, which help relieve stress and anxiety. Exercise is an effective way to release negative energy, improve sleep quality and increase a sense of fulfilment. It doesn’t have to be vigorous, even a brisk walk for 30 minutes a day can be enough to make a positive impact.
Sleep regulation
Sleep is the cornerstone of good mental health. When the body doesn’t get enough sleep, the balance of chemicals in the brain is disrupted, which has a direct impact on mood and increases stress and nervousness. It is important to maintain a regular sleep schedule, going to bed and waking up at the same time every day. It is also advisable to avoid using phones or screens before bedtime, and minimise caffeine in the evening hours. A calm and relaxing sleep environment is conducive to relaxation and deep, restorative sleep.
Meditation and relaxation
In our fast-paced and stressful world, relaxation techniques are a necessity, not a luxury. Meditation and deep breathing exercises can help calm the nervous system, reduce cortisol levels (the stress hormone), and improve concentration and impulse control. Meditating for a few minutes a day in a quiet place, focusing on your breathing or repeating positive affirmations, can be enough to clear your mind and achieve a sense of inner balance.
Social connection
Humans are social beings by nature, and connecting with others is one of the most important sources of psychological support. Positive interactions with friends and family, or even a simple conversation with a colleague or neighbour, can improve mood and reduce feelings of loneliness. Sharing feelings and experiences with others creates a sense of understanding and belonging. Conversely, constant isolation or toxic relationships can have a negative impact on mental health. So it’s important to choose your support circles carefully.
Changing negative habits
Our daily habits often affect our state of mind without us even realising it. Negative habits such as overthinking, harsh self-criticism, or constant comparison with others can consume our mental energy and gradually deteriorate our mood. Breaking these habits requires self-awareness and training to replace them with positive behaviours, such as gratitude, journaling, or making time for hobbies. Building healthy and stable habits is a real investment in long-term mental health.
