The Origin of Everyday Moods: Managing Energy, Tension, and Stress

by Robert E. Thayer

Caffeine. Candy. Sex. Shopping. Smoking. Whether we realize it or not, all of us have strategies for self-medicating ourselves when we feel threatened or overwhelmed by tension or tiredness. But why does one person respond to pressure by going for a five-mile run, while another indulges in a
five-hour drinking marathon? Why do some of us crave companionship, while others just want to be alone? And what really helps most to reduce tension and increase energy, a brisk ten-minute walk, twenty minutes of meditation, or two hours of watching TV?
In this fascinating new book, nationally known psychologist Robert E. Thayer serves as an expert guide through the latest research into moods and mood management, offering proven techniques for putting today's most important breakthroughs to work in our day-to-day lives. Thayer, whose own work on
the biopsychology of moods has been widely discussed in the leading scientific journals--as well as in the pages of Reader's Digest, Prevention, USA Today, McCall's, Good Housekeeping, Men's Health, Redbook, and hundreds of other magazines and newspapers, and on the popular radio show "The Osgood
File"--evaluates the hard scientific evidence as he reveals which behaviors energize and empower us, and which sabotage our best interests. (Just five or ten minutes of walking, for example, can enhance mood for an hour or more, while sugar snacking, Thayer shows, causes more tension than it
reduces.) Thayer argues that when we learn to see moods as vital barometers of our whole psychology and physiology, rather than mysterious, purely emotional reactions to events around us, we not only understand ourselves better, we have the opportunity to substantially improve our personal
effectiveness, both mentally and physically. Thayer offers compelling evidence that our moods--particularly feelings of energy and tension--are closely tied to the rhythms of our evolutionary past. They are directly affected by our health, the food we eat, the amount of sleep we get, exercise (or
lack of it), and the time of day. We learn why problems seem more serious late at night, and why a simple disagreement with a co-worker or spouse is more apt to turn into an emotional flare-up at certain times of day. We investigate key differences in the most common ways men and women deal with bad
moods, and probe the implications of these findings on our understanding of alcoholism and depression.
Far from a shallow quick-fix book, Everyday Energy and Tension is an in-depth exploration of the origins and influences of moods that affect us every day of our lives. It brings readers to a new understanding of the underlying biology of their daily cycles of energy and tension, and
offers powerful recommendations for breaking self-destructive habits and leading a richer, more enjoyable life.

Genres: Psychology, Nonfiction, Self Help, Audiobook

288 pages, Hardcover

First published April 1, 1996

Reviews

[Julio Bonilla · Rating 5 out of 5]

I advise students to start an exercise program that is enjoyable. If it isn’t fun while you are doing it, you won’t stick with it.

This book goes in-depth to human emotions, why and what to do about them. BREATHE.😌

[Mahdi · Rating 5 out of 5]

من خلاصه کتاب رو در بلینکیست مطالعه کردم.
کتاب کمک میکنه به درک بهتر مفهوم mood(خلق و خو) و بعد راهکارهای برای مدیریت و تتظیمش ارائه میده.
نویسنده سال‌ها در زمینه مود تحقیق کرده و مطالبی که میگه ضمن اینکه مخاطب عام داره، به تحقیقات و آزمایشاتش هم ارجاع داره.
طبیعتا هر کدام از ما در ساعات مختلف روز مودهای مختلف و متفاوتی رو تجربه میکنیم، اما نویسنده میگه تمام موودها در چهار دسته اصلی طبقه‌بندی میشند.
قبل از اینکه چهار دسته رو بگم، لازمه توضیح بدم که مود هر لحظه ما به کمک دو تا پارامتر "سطح انرژی" و "سطح تنش" توصیف میشه، یعنی دو تا محور X و Y ترسیم کنید روی محور افقی بنویسید تنش روی محور عمودی بنویسید انرژی، حالا نمودار رو به چهار قسمت تقسیم کنید، هر قسمت یکی از انواع موود هستش.
۱. calm-energy
در این مود شما سطح بالایی از انرژی و سطح پایینی از تنش رو تجربه میکنید، انرژی بالا، تمرکز عالی و احساس خوبی دارید.
۲. calm-tiredness
در این مود شما سطح پایین انرژی و سطح پایین تنش رو تجربه می‌کنید، مثل یک شب آرام بعد از یک روز پرکار، احساس ریلکس بودن میکنید و معمولا سرگرم یک تفریحی مثل کتاب خوندن یا فیلم دیدن میشید.
۳. tense-energy
در این مود شما انرژی بالایی دارید ولی در عین حال تحت تنش هم هستید، مثل وقتی که ددلاین نزدیکی دارید و به سرعت مشغول کار هستید.
۴. tense-tiredness
بدترین حس رو معمولا در این موود داریم، احساس خستگی و در عین حال اضطراب، معمولا با افکار منفی باید بجنگیم، این حالتیه که سطح پایینی از انرژی و سطح بالایی از تنش رو تجربه میکنیم.
همه افراد ناخودآگاه یک سری رفتار برای تنظیم مودشون ابداع میکنند، مثلا سیگار کشیدن، پرخوری کردن یا خرید کردن همه و همه روش‌هایی هستش که اتوماتیک ابداع کردیم تا مودمون رو تنظیم کنیم که اکثرا ناکارآمد هستند.
طبق گفته نویسنده، بهترین روش‌های تنظیم مود فعالیت بدنی و مدیتیشن هستند.

[Eshaneh · Rating 3 out of 5]

The Thayer Matrix was groundbreaking. The book gives lots of informative background and depth to this model of arousal regulation (and to Thayer, mood). There are, unfortunately, many redundancies in the book. I know it was written in the 90s, but Thayer’s sexism is definitely a big detractor. Having gone to a liberal arts college in the early 90s, I think he could have done much better in this regard.

[Jill · Rating 1 out of 5]

Interesting topic, VERY dry presentation. Blech.

[Akhila · Rating 3 out of 5]

I was skeptical of how useful this may be and all it really said over and over is that moderate exercise is key to increase energy.

[Derrick Trimble · Rating 3 out of 5]

I selected the Thayer book (and 1989 version) because it seemed that Robert E. Thayer was the foremost authority on moods. Recognising that the book was first published in 1996, I appreciate that there are collective developments in the study of mood and behaviour since the book was published. Not surprisingly, the fundamentals of mood management theory and practice have not changed much.

In regard to the reading itself.

The three parts afford three distinct reflections for review.

Part One should have been the foundation to form an understanding of the physiological and psychological elements of mood. What I found was a hundred pages of ambiguous language. Frequent use of words and couplings such as most often, probably, however, may, can be / could be, apparently and seem eroded my confidence that Thayer was in fact an authority on the subject of mood. Loads of indecisiveness and allusions to effects did little to bolster a sense of authority.

Part Two began to offer some concrete management theory in terms of self-regulation. The six general strategies presented became the basis for the entirety of part two:

1. Active Mood Management
2. Seeking Pleasurable Activities and Distractions
3. Passove Mood Management
4. Social Support, Ventilation, Gratification
5. Withdrawal - Avoidance
6. Direct Tension Reduction

Good stuff, there, but in 2021 the principles are the tread of a thousand self-help gurus and countless psypop websites.

Part Three was probably my favourite section as it turned from theory to pragmatic. Still a bit wishy-washy and in my opinion supported by anecdotal versus meaningful research data., but easily digestible. Seriously, the advice in this book must be used time and time again on pop psychology sites.

Sad if the most progression in 25 years of mood study is just a rehash of The Origin of Everyday Moods by Robert E Thayer, PhD.

[Christin Edge · Rating 3 out of 5]

I read this book as part of a graduate course study for education psychology and it fascinates me the correlation between food, physical activity, brain chemistry, and one's mood. I especially enjoyed reading about the psychology of shopping. I withheld a few stars simply because this book was not an "easy read"--rather, it felt repetitive at times and similar to reading academic literature. However, for the purpose I was seeking, it provided great information.

[Ulzii · Rating 5 out of 5]

If one wants to become more aware of oneself it is one of the greatest books that can help

[wly · Rating 3 out of 5]

Four mood states depending on level of energy and agitation. These two affect mood.