Depression
“There is hope, even when your brain tells you there isn't.”
— John Green
Twelve things that can do to improve your mood!
ONE
Express your feelings. If you feel sad and don’t know what to do about it, try to put your feelings into words or pictures. Be creative: write a letter, start a journal or your feelings, scribble, paint, draw, write a poem, play some music, build something, fix something, organize your books – do anything that helps you express your emotions.
FOUR
Practice using positive self-talk (similar to “affirmations”). Develop a repertoire of several statements that help you get through the day, or that assist you in coping with difficult situations. Positive self-talk can be motivating, build self confidence, and keep you focused on accomplishing goals- such as: “I have dealt with problems like this before.
TWO
It is always a good idea to talk to a friend or loved one about the way you are feeling. The way you are feeling matters and your friends and family are great support resources. Talking DOES help. When things build up, it helps to discuss your feelings. Talk with someone you trust and respect. When in doubt, talk it out.
FIVE
Stay in good health. Try to maintain good nutrition, even when you feel like you have no appetite. Try eating smaller meals more often during the day. Take diet supplements, such as vitamins, if you don’t eat right. Get a reasonable amount of exercise (walking, aerobics, bowling, golf, even window-shopping) and stay current with medical checkups.
THREE
Be aware of the automatic negative thoughts you say to yourself on a daily basis. Things like: “I can’t”, or “This is hopeless”, or “Nothing will ever change” are all examples of different statements that will keep you in a bad mood. Practice shutting off the negative “self talk”, even for a few moments each day. Don’t apply a double standard to yourself!
SIX
Set aside a worry period. Interestingly, setting aside a daily worry period can reduce overall worry levels over time. Set aside 20 minutes a day, always at the same place and time, to worry. Focus on your worry for the entire period and try to think of solutions to the problem. It’s likely that your first reaction will be an increase in anxiety. But resist the urge to distract yourself.
SEVEN
Take a break! A change of pace, no matter how short, will give you a new outlook on your situation. It’s on the busy days that you should take a few minutes for yourself. Take a look at the relaxation techniques explained elsewhere at this website for some tips on reducing anxiety during these “breaks.” Also, don’t set yourself up for failure by taking on too many projects at once.
TEN
Give yourself reinforcement after you have successfully done something to improve your mood, even if it seems small or insignificant. It is very important to be “self-rewarding”. It encourages you to try again and protects you from being overly concerned about situations out of your control. Rewards do not have to be monetary - try listening to music!
EIGHT
Stay Active! When you’re feeling bored or lonely, don’t just sit there. Call a friend, do something different and interesting – visit a museum, see a movie or go window shopping. Take advantage of free lectures, continuing education, craft classes, or activities at town parks. Sometimes just being outside helps to take your mind off yourself and your immediate situation.
ELEVEN
Try just acting happy. Look in the mirror and just grin. Do it again. Many studies have concluded that your attitude can follow your behavior instead of shape it. With practice, experiments demonstrate that acting out happiness often works. You may feel like a phony at first, but eventually the phony feelings disappear. It may sound silly, but give it a few days. It works.
NINE
Avoid self-medication (using drugs or alcohol as a means of escape or relief). Drugs offer, at best, only a temporary abatement of symptoms. Avoid using alcohol, cigarettes, sedatives and tranquilizers to cope with your problems. Your ability to handle stress and sadness has to come from within, and with support from friends, family, or professionals.
TWELVE
Avoid comparing yourself to people a rung or two higher on the ladder of good looks, income, job success, athletic skill, etc. It will not help your feeling of self-worth. Examine your strengths as a person and use them as often as you can. Take a look at things you have been successful at in the past and try to use the same skills to solve your current difficulties.
“Ninety percent of what we worry about never actually happens
.”
Dr. Fred Holtz
