Improving Your Mood

Hey there!

Welcome back to the MoodiNews. Every Thursday, we discuss all things mental health and self-improvement.

I’m so glad you’re here.

Today’s topic is: HOW TO IMPROVE YOUR MOOD!

Get ready to smile. :) …Because today we are going to discuss a skill called the half-smile.

The half-smile is a tool that behavioral therapists use to help their clients calm themselves down during moments of distress. It also helps prevent a bad mood from worsening, and can even improve a person’s mood if practiced effectively.

We know from research that the action of smiling activates circuitry in the brain that causes us to perceive our surroundings in a more positive light.

But, if you’re thinking to yourself, “That sounds dumb. Smiling when I feel like crap isn’t going to work!” have no fear. That’s not what we’re here to do.

The half-smile is tolerance practice, not a panacea for depression—plus, it only works when you’re being genuine.

So, what exactly is the half-smile?

The half-smile is a nearly invisible facial movement that involves turning the corners of your mouth upward. That’s it!

It is a very subtle practice, and it takes minimal effort. In fact, the half-smile is so indistinct that most people will never even notice that you doing it.

Historically, the concept the half-smile comes from Buddhist spiritual tradition. (Interestingly, once you know what to look for, you can actually observe many of the visual representations of spiritual deities from the eastern world, including the Buddha, portrayed with a half-smile. More images here. Also, a well-known secular representation of the half-smile is captured in the Mona Lisa.)

In case you’re curious and want to try the half-smile for yourself, here’s how to do it:

1)    Focus on your face. Soften your awareness, and relax the muscles in your forehead, tongue, and jaw.

2)    Once you’re relaxed, gently lift the corners of your mouth upward, as though you are about to smile—but keep your mouth closed, and do not part your lips.

3)    You may contract your cheek muscles slightly, but do not squint your eyes.

4)    Pro tip: The half-smile is not a grin. It is an expression that communicates contentment.

Great job!

As you practice half-smiling, see if you can notice any subtle shifts in your perception. You will need to be mindful in order to benefit from the half-smile, but once you master this skill, it can be extremely helpful. Even tiny changes in our facial expression can shift our physiology and mood state in an effective manner.

But wait—there’s more!

Another fun way to use the half-smile is to make good moments even better. This is done through the act of savoring.

For example, I like to practice half-smiling when I take my morning walk each day. Half-smiling amplifies my ability to appreciate my surroundings, enjoy nature, and feel more at ease. Additionally, I also like to half-smile upon waking each day, and at bedtime, in order to start and end my day on a purposefully positive note.

All in all, the half-smile is a very versatile skill. It’s free, takes minimal effort, works immediately, and can be practiced anytime, anywhere without detection. (It’s also a low-risk activity, which is important for some individuals who are prone to self-destructive behaviors.)

Essentially, remembering to half-smile can serve you well, whenever you want do something more positive for yourself.

In closing: Next time you’re in a mental rut, practice a half-smile. In my experience, it’s a great tool for calming road rage and irritation while waiting in line! But half-smiling can also be used to enhance an already good experience. So, maybe add it into your meditation practice, or use it to savor an already enjoyable moment. Regardless of how you choose to use it, the half-smile is an easy way to bring a bit more happiness into your day.