Editing Mood (psychology) (section)

==Factors which affect mood==
{{see also| Homeostasis}}

===Lack of sleep===

[[Sleep]] has a complex, and as yet not fully elucidated, relationship with mood. Most commonly if a person is sleep deprived he/she will become more irritable, angry, more prone to stress, and less energized throughout the day. "Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood."<ref>Dr. Lawrence J. Epstein</ref> Generally, evening oriented people, as compared to morning ones, show decreased energy and pleasantness and heightened tension.<ref>{{cite journal | last1 = Jankowski | first1 = K.S. | year = 2014 | title = The role of temperament in the relationship between morningness-eveningness and mood | journal = Chronobiology International | volume = 31 | issue = 1| pages = 114–22 | doi=10.3109/07420528.2013.829845| pmid = 24144242 | s2cid = 12007427 }}</ref>

However, in a subset of cases sleep deprivation can, paradoxically, lead to increased energy and alertness and enhanced mood. This effect is most marked in persons with an eveningness type (so called night-owls) and people suffering from depression. For this reason it has sometimes been used as a treatment for [[major depressive disorder]].<ref name="REM deprivation in healthy people">{{cite journal |author=Nykamp K, Rosenthal L, Folkerts M, Roehrs T, Guido P, Roth, T |title=The effects of REM sleep deprivation on the level of sleepiness/alertness |journal=Sleep |volume=21 |issue=6 |pages=609–14 |date=September 1998 |pmid=9779520|last2=Rosenthal |last3=Folkerts |last4=Roehrs |last5=Guido |last6=Roth |doi=10.1093/sleep/21.6.609 |doi-access=free }}</ref><ref name="Sleep and depression review">{{cite journal |author=Riemann D, Berger M, Voderholzer U |title=Sleep and depression – results from psychobiological studies: an overview |journal=Biological Psychology |volume=57 |issue=1–3 |pages=67–103 |date=July–August 2001 |pmid=11454435 |doi=10.1016/s0301-0511(01)00090-4|last2=Berger |last3=Voderholzer |s2cid=31725861 }}</ref>

=== Environment ===
[[Nature]] can also have a positive effect on mood. Studies have shown that exposure to natural environments increases positive affect and decreases negative affect, meaning that one's mood is often better when in a nature setting.<ref name=":0">{{Cite journal|last1=McMahan|first1=Ethan A.|last2=Estes|first2=David|date=2015-01-13|title=The effect of contact with natural environments on positive and negative affect: A meta-analysis|url=http://dx.doi.org/10.1080/17439760.2014.994224|journal=The Journal of Positive Psychology|volume=10|issue=6|pages=507–519|doi=10.1080/17439760.2014.994224|s2cid=144085899|issn=1743-9760}}</ref> An example of this is how direct exposure to sunlight has been proven to improve mood and has been used to treat symptoms of depression.<ref name=":03">{{Cite journal|title=A warm heart and a clear head. The contingent effects of weather on mood and cognition|url=https://login.ezproxy3.lhl.uab.edu/login?url=https://journals.sagepub.com/doi/full/10.1111/j.1467-9280.2005.01602.x|access-date=2021-10-09|journal=Psychological Science|year = 2005|doi=10.1111/j.1467-9280.2005.01602.x|pmid = 16137259|last1 = Keller|first1 = M. C.|last2 = Fredrickson|first2 = B. L.|last3 = Ybarra|first3 = O.|last4 = Côté|first4 = S.|last5 = Johnson|first5 = K.|last6 = Mikels|first6 = J.|last7 = Conway|first7 = A.|last8 = Wager|first8 = T.|volume = 16|issue = 9|pages = 724–731|hdl = 2027.42/73377|s2cid = 8607332|hdl-access = free}}</ref><ref>{{Cite journal|pmid=9657420 |year=1998 |last1=Stain-Malmgren |first1=R. |last2=Kjellman |first2=B. F. |last3=Aberg-Wistedt |first3=A. |title=Platelet serotonergic functions and light therapy in seasonal affective disorder |journal=Psychiatry Research |volume=78 |issue=3 |pages=163–172 |doi=10.1016/s0165-1781(98)00017-1 |s2cid=6430547 }}</ref> Further, walking outdoors as opposed to walking indoors made individuals much happier, which additionally illustrates that nature has a positive effect on our mood.<ref name=":2">{{Cite journal|last1=Nisbet|first1=Elizabeth K.|last2=Zelenski|first2=John M.|date=2011-08-09|title=Underestimating Nearby Nature|url=http://dx.doi.org/10.1177/0956797611418527|journal=Psychological Science|volume=22|issue=9|pages=1101–06|doi=10.1177/0956797611418527|pmid=21828351|s2cid=38722274|issn=0956-7976}}</ref> While nature often improves our mood, it can worsen it as well. There is a common mood disorder called [[Seasonal affective disorder|Seasonal Affective Disorder]] (SAD) that often occurs during the winter months when there is less daylight and it is colder outside. SAD is characterized by depressed mood, increased appetite, and increased sleep.<ref>{{Cite journal|last1=Partonen|first1=Timo|last2=Lönnqvist|first2=Jouko|date=1998-03-01|title=Seasonal Affective Disorder|url=https://doi.org/10.2165/00023210-199809030-00004|journal=CNS Drugs|language=en|volume=9|issue=3|pages=203–12|doi=10.2165/00023210-199809030-00004|s2cid=32085936|issn=1179-1934}}</ref> This displays how an individual's mood can be negatively affected by nature as well. Studies have also shown that depending on the season, temperature can regulate mood.<ref name=":03"/>

===Nutrition===

Traditional dietary patterns characterized by [[vegetable]]s, [[fruit]], [[meat]], [[fish]], and [[whole grain]]s, as opposed to a [[western pattern diet]] characterized by [[Convenience food|processed foods]], [[refined grains]], sugary products, and [[beer]] were associated with lower odds for major [[Depression (mood)|depression]] or [[dysthymia]] (mood disorder) and for [[anxiety disorder]]s in women.<ref>{{Cite journal|last1=Jacka|first1=Felice N.|last2=Pasco|first2=Julie A.|last3=Mykletun|first3=Arnstein|last4=Williams|first4=Lana J.|last5=Hodge|first5=Allison M.|last6=O'Reilly|first6=Sharleen Linette|last7=Nicholson|first7=Geoffrey C.|last8=Kotowicz|first8=Mark A.|last9=Berk|first9=Michael|date=2010-03-01|title=Association of Western and traditional diets with depression and anxiety in women|journal=The American Journal of Psychiatry|volume=167|issue=3|pages=305–11|doi=10.1176/appi.ajp.2009.09060881|issn=1535-7228|pmid=20048020}}</ref> [[Red meat]] is found to be protective against mood and anxiety disorders.<ref>{{Cite journal |last=Jacka |first=Felice |author-link=Felice Jacka |year=2012 |title=Red Meat Consumption and Mood and Anxiety Disorders |journal=Psychotherapy and Psychosomatics |volume=81 |issue=3 |pages=196–98 |doi=10.1159/000334910 |pmid=22433903 |s2cid=207603386}}</ref> Fruits and vegetables are associated with positive mood, independent of demographic or lifestyle factors.<ref>{{Cite journal |last1=Conner |first1=Tamlin S. |author-link=Tamlin Conner |last2=Brookie |first2=Kate L. |last3=Richardson |first3=Aimee C. |last4=Polak |first4=Maria A. |date=2015-05-01 |title=On carrots and curiosity: eating fruit and vegetables is associated with greater flourishing in daily life |journal=British Journal of Health Psychology |volume=20 |issue=2 |pages=413–27 |doi=10.1111/bjhp.12113 |issn=2044-8287 |pmid=25080035}}</ref><ref>{{Cite journal|last1=White|first1=Bonnie A.|last2=Horwath|first2=Caroline C.|author-link2=Caroline Horwath|last3=Conner|first3=Tamlin S.|date=2013-11-01|title=Many apples a day keep the blues away--daily experiences of negative and positive affect and food consumption in young adults|url=|journal=British Journal of Health Psychology|volume=18|issue=4|pages=782–98|doi=10.1111/bjhp.12021|issn=2044-8287|pmid=23347122}}</ref> Research indicates that alcohol and [[energy drinks]] are associated with mood changes.<ref>{{cite journal|last1=Benson|first1=Sarah|last2=Scholey|first2=Andrew|date=Jul 2014|title=Effects of alcohol and energy drink on mood and subjective intoxication: a double-blind, placebo-controlled, crossover study|journal=Human Psychopharmacology|volume=29|issue=4|pages=360–69|doi=10.1002/hup.2414|pmid=25163441|s2cid=43640361}}</ref>

===Facial expression===

Research studies<ref name="EkmanDavidson1993">{{cite journal|last1=Ekman|first1=Paul|last2=Davidson|first2=Richard J.|title=Voluntary Smiling Changes Regional Brain Activity|journal=Psychological Science|volume=4|issue=5|year=1993|pages=342–45|issn=0956-7976|doi=10.1111/j.1467-9280.1993.tb00576.x|s2cid=145733313}}</ref> indicate that voluntary [[facial expression]]s, such as smiling, can produce effects on the body that are similar to those that result from the actual emotion, such as happiness. [[Paul Ekman]] and his colleagues studied facial expressions of emotions and linked specific emotions to the movement of corresponding facial muscles. Each basic emotion is associated with a distinctive facial expression, due to feedback from the expression that contributes to the emotional feeling. Ekman found that these expressions of emotion are universal and recognizable across widely divergent cultures.

=== Hormones ===
[[Hormone]]s, which change with age, can also determine what type of mood someone is and how well they are able to regulate their moods.<ref>{{Cite journal|last1=Buchanan|first1=Christy M.|last2=Eccles|first2=Jacquelynne S.|last3=Becker|first3=Jill B.|date=1992|title=Are adolescents the victims of raging hormones? Evidence for activational effects of hormones on moods and behavior at adolescence.|url=http://dx.doi.org/10.1037/0033-2909.111.1.62|journal=Psychological Bulletin|volume=111|issue=1|pages=62–107|doi=10.1037/0033-2909.111.1.62|pmid=1539089|issn=1939-1455}}</ref>