Mood repair strategies

Sometimes known as distraction or Mood Incongruent Recollection, this is one of the most common mood repair strategies. Normally people engage in thoughts of mood congruence, which are ones that are in harmony with their mood. Mood incongruent recollection is usually the forced consideration of memories not related to the current mood. The theory behind this thinking is that when the mind is engaged in a track of negative mood, the forced recall of positive memories will break the cycle and force the brain to reorient into a more positive state.[9] There are two ways to recall these memories, abstractly and concretely.[8] An abstract recollection of memories consists of a kind of comparison between an individual's memory and their current situation. This can sometimes be helpful unless the individual suffers from depression. A concrete recollection is when a memory is recalled especially vividly and the individual experiences the phenomenology of this memory more acutely. This has been used extensively even among those suffering with clinical depression.[8]

Music is often used for two different reasons in mood repair strategies. The first is to allow the listener to identify themselves with the current music and to allow for some ventilation or mood attenuation. The other is a form of mood-repair strategy which allows the listener to take action to achieve their desired mood. These two approaches are considered the mood-congruent listening approach and the mood-incongruent listening approach, respectively.[5]

Listening to music in a mood-congruent state with those who are experiencing negative mood states such as dysphoria, or sadness, can allow for those individuals to be more likely to identify with the music that shares their current mood. This mood-congruency effect can allow for individuals engaging in the listening of mood-congruent music to become increasingly aware of their own mood. It is theorized that with a heightened sense of mood recognition, an individual is capable of being empowered by recognizing that the current mood is their own, and they are in control of their mood. With a greater sense of empowerment over one’s emotional state, individuals can take steps in which to take their control and change their current unwanted mood. The acknowledgment of a person’s mood is a critical precursor in attempts made to regulate moods.[5]

Listening to music in a mood-incongruent state, such as someone sad listening to happy music, allows for possible mood attenuation through distraction, and enforces positive thoughts for the individual such as feelings of happiness, encouragement, a sense of hope, a change in perception, etc. In mood attenuation through distraction people are allowed time to “cool off” and let their heightened mood dwindle. Enforcing feelings of positivity can allow for the participant to model his or her actions and behaviors towards ones that are congruent with the type of music that is being used.[5]

While many forms of mood repair strategies are individualistic in their approach, social support allows for individuals to engage in form of repair that focuses on others. Social support can occur in many ways. Ventilation is a form of social support in which a participant is able to “vent” his or her current cause of the undesirable mood. This allows for the emotion to be released from any form of tension due to an individual ruminating on the issue and open for a reinterpretation by the listener. Gratification is a pleasurable reaction in response to a communication of the cause of unwanted mood. This type of gratification can be a reward for the participant in releasing the tension carried by the cause of the mood and a feeling of relief. Spending time with someone and engaging in an emotional activity are also considered to be forms of social support. These forms of social support allow for an individual to become distracted from the cause of the issue and allow for time to go by and allow for a process of mood attenuation. Engaging in emotional activities contrary to the emotions the participant is currently experiencing, like helping others or experiencing pleasure things, may also increase the speed of attenuation by diverting the focus of their mood towards other things.[10]

Relaxation techniques are often used as mood-repair strategies to help an individual achieve a level of calm and reduce the stress or tension that can come from negative moods. These techniques are often very methodical in their approach and can be actively engaged by willing participants who are aware of how to enact them.[10] Meditation and conscious control of breathing are two common examples.

Exercise is used to help an individual alleviate unwanted moods by physically engaging the body to activate endorphins. These endorphins bring about a sense of euphoria and can alleviate undesirable moods by participants that focus on engaging this euphoria. Exercise can also serve to distract individuals by allowing their focus to be on a specific task, such as focusing on lifting weights, or getting across the finish line, allowing less room for rumination on negative thoughts.[10]

Stress management activities are used for mood repair strategies and the stress that is typically accompanied by them. By coping with stress through a variety of techniques individuals are able to learn how to manage their day-to-day lives and the stimuli that can be known to cause stress.[10]

Sex is a form of direct tension reduction, which puts it in the same category as things like the consumption of drugs and alcohol. Generally engaging in sexual intercourse is a much safer and less destructive alternative to the other direct tension reducing measures. To those in a healthy, committed relationship it can prove to be a very beneficial mood repair strategy. Sexual intercourse’s main purpose in mood repair is the releasing of tension. It activates the release of oxytocin in the brain that serves to calm nerves, relax muscles, and induce brief euphoria. These results each have a positive effect on unwanted moods and in combination they present a powerful reaction. The second major reason that sex constitutes as a mood repair strategy is because of the feelings of closeness it creates between the two people engaging in the action. The intimacy involved in sex serves as an important counter to the feelings of loneliness and isolation that often contribute to sadness or depression.[10]

Humor is also a known mood-repair strategy. Humor is able to bring about a sense of attenuation and allow for individuals to engage in pleasurable activities. Engaging in activities that can evoke a humorous response can often lead individuals to laughter. Laughter is able to increase serotonin levels which are known to bring about a greater level of contentment.[11]