Six tins you fit do to improve your mood apart from to eat well and exercise

Even though exercise and healthy food na ogbonge tins wey go fit improve pesin mood, no be di only tins to do to achieve am.

BBC tori pesin and doctor Michael Mosley tok for im BBC Radio 4 show, Just One Thing, several tins wey pipo fit learn to live happier lives.

Here be some recommendation to improve mood.

1. Write

If you get plenti tins for mind, e go shock you say if you learn to write dem down, e fit help you go through dem.

To just use 15 minutes for wetin dem dey call "expressive writing", you fit reduce negative thoughts and stress, improve your mood, your sleep, your immune system plus even your memory. And you fit start to feel di result in like one week.

Professor James Pennebaker, wey be social psychologist don do several studies on dis mata and e say, "one of di reasons, wey dis tin dey powerful, na sake of say wen you write, you dey comot disturbing experiences from your mind and you fit connect beta wit oda pipo".

2. Leave your phone alone

You fit don sabi say to dey use phone too much no dey good for your mental health, sleep and productivity.

E no easy to stop to dey rely on your phone cos wetin e get na wetin pipo need most times.

Good news be say you no need to just drop am pata-pata to change tins.

One study for Germany show say pipo wey reduce dia phone use by one hour per day bin feel less anxious and more satisfied wit life.

If you wan try reduce di way you dey use your phone, research show say, to keep am for different room for sometime na im dey work pass.

3. Buy some plants put for house

Indoor plants no only dey fine for eyes for inside room, but dem dey also improve air quality and fit improve well-being, memory and productivity.

Some evidence suggest say plants fit allow pipo breathe deeper wey in turn go help dem feel more comfortable and calm.

For one study wey dem comot plants from one office, di workers tok say dem bin dey more stressed, less efficient and less attentive.

Meanwhile, anoda study show say employees wey fit see plant from wia dem dey sit bin perform 19% beta for test of concentration.

4. Sing

You fit like to dey sing as you dey baff or wen you dey motor and dem dey play music, but you know say to sing dey also release plenti chemicals for bodi wey dey make pesin feel happy?

Examples of dis chemicals na tins like β-endorphin, dopamine, serotonin and oxytocin; and also endocannabinoids, and dis na chemical compounds wey dey behave like di active ingredients for di cannabis plant.

Dat na why singing get plenti important psychological effects like to help pesin build confidence, reduce loneliness and reduce anxiety.

5. Learn new skill

E be like e no make sense to add more to wetin you get to do wen already you do don dey stressed.

But evidence dey say to learn somtin new fit be one of di best ways to reduce stress and cool bodi.

Wen you torchlight di mata for ground, you fit enta wetin dem dey call di flow state, or di zone, wia di only tin wey dey your mind na wetin you dey do.

Dis fit calm di front part of your brain, wey go generally help you look your behaviour wit anoda eye so you no go too dey hard on yourself.

6. Dey tankful

Dis one fit sound oldschool but science dey back di clam say if you get di habit to dey grateful, e no go only make you feel beta, e go also rewire your brain.

For study wey dem ask pipo to start to get feeling of gratitude, researchers bin note say dia prefrontal cortex wey be di part of di brain wey dey deal wit decision making and social reward, start to dey work more.

To get dis kain benefit to fit move your thoughts from negative to positive, try to reason three tins you dey grateful for in a day, weda na gratitude generally or positive interactions wit odas.