We all have our changes in mood. After going through a tough time, or even if we just feel in a rut, it’s not uncommon to go through a bout of depression. However, if it feels like that bout is lasting longer and longer with no signs of going, then it might be worth thinking about what you can actively do to shift it.
Any issues with mental health should become a concern if you’re finding it tough to change things. Here, we’re going to look at some tips that can help you lift the clouds that have descended upon your thoughts, and why it’s so important.
Take A Walk Out In The Sunlight
Sometimes, there’s nothing better for a bad mood than getting out of your home and clearing the cobwebs in your head. For one, getting out into the sunlight is a natural way to increase serotonin levels. Depressive moods can often be caused by not producing enough serotonin, and giving it a jumpstart with some sunlight can help things greatly. This can happen during winter months and it can be common to get the Post Christmas Blues.
Even taking a 10-15 minute walk in the great outdoors can help you adjust your internal clock, give you some space away from your stresses, and help you improve your focus. Humans are naturally a lot more likely to relax in natural spaces, so if there’s a park, beach, or even just a stretch of flowers near you, try to incorporate that on your route. A daily walk as part of your routine can also help you adjust your circadian rhythm, which can be important for managing healthy sleep.
Write What You’re Grateful For
A practice that has been growing more popular over the past few years, gratitude journaling is an exercise that sees you writing down the things that you’re thankful for. The aim of the practice is to try and shift away from negative thoughts and towards more positive ones. While it might sound like a fairly pointless exercise to some, especially if you’re having trouble thinking about anything positive about your life right now, it can be more helpful than you might assume.
Start by listing three things that you appreciate each and every day. It doesn’t matter what it is, no matter how big or small, such a pretty sight, a meal you enjoyed, or a kind gesture from someone. It’s not about ignoring problems in life, but about rewiring your brain to ensure that those aren’t the only things dominating your thoughts day in and day out.
Reach Out And Connect
If you’re able to, reaching out to contact a friend or a family member, even if it’s been a long while since you last talked, can be like a refresh button for your mood. Often, distraction is one of the best cures for feeling depressed, and the right company can be just the right kind of distraction.
You don’t necessarily need to talk about what’s bothering you. Simply spending time with someone that you care about and enjoy can lighten the load on your shoulders. If you’re feeling a little isolated, then you should consider making moves that can get you socializing a little more often. For instance, you can look into hobby groups in your area. A shared activity can work well as the gateway into a deeper friendship.
Try Some Supplements
Even if you’re not looking to go the medical route just yet, there are things that you can take as part of your daily routine that might be able to help. A daily dose of Vitamin D3 K2 won’t immediately lift your mood, but it can definitely lead to some long-term progress. Low levels of vitamin D are closely linked with depression, especially if you’re not getting too much sunlight due to the winter or your location.
Vitamin D3 can help you address that deficiency, supporting your brain health and helping to regulate your mood a little better. These do tend to work even better when you’re able to combine them with direct sunlight absorption. As such, you shouldn’t think of them as a way to replace going outside, but to help you bring balance to things much quicker in conjunction with spending more time out in natural light.
Get Up And Get Moving
While your motivation to work out might feel like it’s at rock bottom when you’re depressed, doing even a little bit every day can start to have a tremendous impact on your mental health. Whether that’s taking a brisk walk, jogging, swimming, or cycling, just 30 minutes a day can make a measurable difference. The endorphins released in your head by exercise can result in an instantly noticeable improvement in your mood, and can also result in a longer-term improved mindset throughout the day.
If you’re not looking to go outside just yet, then yoga could be the perfect exercise for you. Not only does it have direct effects on your brain chemistry, but the feeling of investing in self-care, and showing yourself some love, can also help your self-esteem as well. It can also contribute towards health goal setting, which can help you feel like you’re getting out of a rut.
Enjoy A Music-Listening Session
Don’t underestimate the power of engaging your senses when it comes to directly adjusting your mood. Music is one of the most emotionally potent art forms out there, able to influence your emotions and shift your entire mental state. Take a look online at some of the different mood-altering playlists, whether you’re looking for something upbeat and energetic, feel-good songs that offer comfort and warmth, or inspiring tracks that get your creative mind racing.
If you’re willing to get into the music, it can have an even deeper impact on you, psychologically. Singing along and even dancing can engage your body and your mind. The power of music is so broadly recognized that music therapy has become a popular treatment option for those who are trying to better regulate their moods. Of course, picking up music as a hobby can help you get even more benefit out of the art form.
Get Into A New Hobby
We’re already looked at how a hobby can be a great way to connect with others who share your interests, which can sometimes develop into real friendships lasting years. However, beyond that, there are a ton of mental health benefits to finding the right hobby for you. Whether you get into painting, reading, gardening, arts and crafts, or otherwise, hobbies are excellent stress relief and known mood boosters. People who engage in hobbies tend to sleep better and feel less anxious in general.
Taking on a hobby that sees you doing some good in the world can have an even bigger impact, too, Volunteering and participating in local efforts on a cause that you care about can improve your sense of self-worth and increase your confidence. Knowing that you’re doing something not just for yourself but to help those in need can make it feel all the more worthwhile.
Know When You Need Help
While the tips above can all do a lot to help you improve your mood, build your emotional regulation skills, and offer some much-needed relief, you need to recognize when you get to the point that you might not be able to handle things yourself. If your mood is getting increasingly worse over time, or you’re having more good days than bad, then you might want to consider looking at your options for professional help.
The help you get can take all manner of shapes. For instance, it could involve taking medication that can directly help you alter your brain chemistry. Depression is just as often caused by hiccups in how your brain works and deals with hormones as it is by external factors. However, you should also look into professional counseling and therapy to ensure that you’re able to explore any deeper issues that might be at the core of your feelings.
Why It’s So Important
The question of “why should I treat depression” might seem like one with an obvious answer. It feels awful. However, don’t go thinking that you can tolerate it, as there are other impacts that are well worth considering, as well.
Depression affects your health in a great many different ways. It increases your risk of developing chronic illnesses such as diabetes and heart disease due to blood pressure changes. It can even cause you to be at higher risk of dementia and Alzheimer’s due to stress on the brain. It has a wide range of physical symptoms, including headaches, fatigue, insomnia, and trouble concentrating. It can also affect your relationships with others, causing you to pull back and isolate. Depression has to be tackled to mitigate all of these risks.
Don’t underestimate the effects of depression if left untreated. Even if you don’t think that you’re chronically depressed and that you’re just going through a “phase,” you should still take active steps to address it. Most importantly, you need to know when to reach out for help.
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