Not only fitness can help in the fight against bad mood. Meditation,, auto-training, relaxation methods, psychological games have proven themselves as tools that improve mood and increase emotional stability. During meditation, the level of serotonin, a neurotransmitter, increases in the body, the lack of which causes a decrease in vitality and the development of depressive states. The synthesis of serotonin requires the amino acid tryptophan, which means that in addition to regular meditation, you should not forget to eat foods rich in tryptophan: nuts, oily fish, cheeses, bananas, chocolate, meat, legumes.

There are a large number of meditation techniques. They are based on concentration on one’s own breathing, on an external object (candle flame) or on bodily sensations, when the body is as if probed by the inner eye from head to toe and gradually, section by section, relaxes. The deep breathing technique is one of the simplest:

Take a comfortable position. In a sitting position, keep your back straight, put your hands on your knees with your palms up. Close your eyes.
Concentrate on your breath: feel how the chest rises and falls, how the air moves through the nasal cavity and larynx during inhalations and exhalations. Imagine that on exhalation, tension leaves the body, leaving it along with the exhaust air.
After completely relaxing, change the rhythm of breathing: inhale for a count of “one”, hold your breath for four seconds, exhale for a count of “two”. Breathe like this for 10 minutes.
Meditation is not the only psychological technique that improves the emotional background. There are many exercises and techniques that help get rid of negative emotions and direct thoughts in the right direction. To relieve nervous tension, eliminate anger, irritability and fear, you can use the exercise “Press”:

Start the exercise as soon as you feel an influx of negative emotions. At the very beginning, until they overshadow all other feelings and sensations, it is easier to establish control over them.
Imagine that inside your body, at chest level, there is a heavy press. Visualize the press as clearly as possible, try to clearly feel its physical heaviness.
Imagine how a powerful press moves from top to bottom, crushing and pushing negative emotions, stiffness and tension out of the body.

Psychological techniques work most effectively when they become habitual practice. If you engage in meditation from time to time, you will not be able to get the maximum benefit from it.

At first, you can meditate daily, later it is enough to carry out 2-3 sessions a week. Psychological exercises aimed at eliminating specific emotions are performed as needed.