How to change the way you feel

Feeling stuck, overwhelmed, or just out of sorts? Shifting your emotional state is possible with the right tools backed by science. In this guide, we’ll explore proven techniques to help you regain control over how you feel, using methods that harness the power of your body, mind, and environment. Whether it’s through mindful breathing, nourishing nutrition, or connecting with nature, you’ll discover practical steps to transform your mood and empower yourself to live the life you choose.

Mindful Breathing & Breathwork

Science: Studies show that deep, mindful breathing activates the parasympathetic nervous system (PNS), reducing stress and promoting a sense of calm.

Ancient Wisdom: Ancient practices like Pranayama (yogic breathing) have long emphasised breath control as a way to balance emotions and mental state.

Key Takeaway: An example is the scientifically backed simple and quick ‘Reset Breath’ which switches on the parasympathetic nervous system (the calming nervous system). Daily 2 mins practice helps train the relaxation nervous system to activate more easily and effectively. Click here for the ‘Reset Breath’ technique.

Movement & Body Awareness

Science: Physical activity is proven to increase endorphins, serotonin, and dopamine—all hormones that boost mood and enhance well-being.

Ancient Wisdom: Practices like Tai Chi, Yoga, and Qigong use gentle movements to align body and mind, encouraging emotional stability.

Key Takeaway:  Recommend simple movement daily practices to enhance mood and build them up over time.

Harnessing the Power of Nutrition

Science: Nutritional psychiatry highlights how gut health influences brain function and mood, with probiotics and Omega-3 fatty acids being particularly effective.

Ancient Wisdom: Ayurveda and Traditional Chinese Medicine have long promoted foods that balance energies and nourish the mind.

Key Takeaway: Discuss the benefits of a balanced diet, including foods that promote mental clarity, like leafy greens, fatty fish, and fermented foods.

Meditation & Mindfulness Practices

Science: Neuroscientific studies show that meditation can rewire the brain, reducing anxiety and depression while enhancing emotional regulation.

Ancient Wisdom: Meditation practices like Zen, Vipassana, and Loving-Kindness have been utilised for centuries to cultivate inner peace and self-awareness.

Key Takeaway: Daily simple meditation exercises, such as mindful observation or body scan meditation, to centre the mind and emotions. 10 minutes daily practice helps build beneficial nerve pathways in the emotional centre of the brain for increased focus, calmness and compassion to self and others.

Engaging in Gratitude & Positive Psychology

Science: Research in positive psychology indicates that cultivating gratitude can significantly improve overall happiness and emotional resilience.

Ancient Wisdom: Many ancient cultures, including Stoic philosophy and Buddhism, emphasise gratitude as a key to a fulfilling life.

Key Takeaway: Suggest starting a daily gratitude journal or writing thank-you notes to foster a positive mindset. Start simply by thinking of 3 things you are grateful for when you pop your head on your pillow at bedtime.

Sleep Hygiene & Restorative Rest

Science: Sleep is crucial for emotional regulation, with research showing that poor sleep can exacerbate anxiety and low mood.

Ancient Wisdom: Ancient cultures emphasised natural sleep cycles, the importance of rest, and evening rituals to promote restorative sleep.

Key Takeaway:  Discuss strategies for better sleep, like establishing a bedtime routine, avoiding screens before sleep, and creating a peaceful sleep environment. Learn more info in my “Things to do before sleep” blog.

The Power of Connection & Social Support

Science: Studies show that strong social ties improve mental health and can reduce stress. Human connection triggers oxytocin release, fostering feelings of happiness.

Ancient Wisdom: Many traditions emphasise the importance of community, family, and support networks for well-being.

Key Takeaway: Encourage reaching out to friends, participating in community events, or practising compassionate listening to strengthen connections.

Emotional Regulation through Journaling & Self-Reflection

Science: Expressive writing is linked to reduced stress, better mood, and improved coping skills. It helps in identifying and reframing negative thought patterns.

Ancient Wisdom: Many spiritual traditions advocate for self-reflection, using journaling or storytelling as a means of processing emotions and experiences.

Key Takeaway: Suggest prompts for emotional journaling or daily reflections to identify triggers and build emotional resilience.

Grounding Techniques & Nature Connection

Science: Research supports that spending time in nature reduces stress hormones, lowers blood pressure, and improves overall mood.

Ancient Wisdom: Nature has always been viewed as a healer in various indigenous and traditional practices, where connecting with the earth was a way to balance and restore energy.

Key Takeaway: Recommend grounding practices like walking barefoot on grass or simply spending time outdoors.

Practising Acts of Kindness & Altruism

Science: Engaging in acts of kindness increases dopamine and serotonin, leading to what’s known as the “helper’s high.”

Ancient Wisdom: Many traditions, including Buddhism and Christianity, highlight the importance of selfless service for personal and spiritual growth.

Key Takeaway:  Encourage readers to engage in small acts of kindness daily, whether it’s volunteering, helping a neighbour, or practising random acts of kindness.

Last Takeaway: Empower Yourself to Feel Better

Changing the way you feel doesn’t have to be overwhelming. By combining ancient wisdom with science-backed techniques, you can take charge of your emotional well-being one step at a time. Remember, small daily habits—like mindful breathing, moving your body, connecting with nature, or practising gratitude—can lead to profound shifts in how you experience life. The power to transform your feelings lies in your hands, empowering you to create a life that’s not only healthier but truly fulfilling.

Easiest practice I found to start → practicing gratitude by thinking of 3 things you are grateful for when you pop your head on your pillow every bedtime.

Most beneficial practice I found → daily meditation practice where over time I noticed I responded to life with better clarity and focus, more calmness and greater compassion to myself and others.