There are many things we can do to improve our mood and help us feel better. To do this we need to take care of our whole body, not just our mind. Here are some things you can easily start to do today.
Take a daily multivitamin. Add extra magnesium, zinc, D3 and B vitamins, which have all been shown to decrease symptoms of depression. If you can’t swallow pills take the gummies. I take liquid supplements and put them in my protein shake every morning. This has made a big difference in my energy level.
Hydrate. Poor hydration can also cause symptoms, amongst many other problems. If you have trouble drinking plane water put a little juice in it. I like flavored soda water. Or try other hydrating drinks like coconut water or Gatorade. Or add some Pedialyte to your favorite drink. Drink less caffeine, as this contributes to dehydration. If you wait until your feeling thirsty that means you’re already dehydrated.
Nutrition is another way to give our body what it needs to function better when depression is taking it all away. It’s true what they say, “We are what we eat.” You don’t have to become a health nut just make a few better choices. If you usually have 3 sodas a day have 1. If you eat fast food 4 days a week drop it down to 2. Be sure to add a few fruits and vegetables. If that’s too hard try the different drinks made now at the grocery store that’s made with the daily serving of veggies in it. Or start your day with a protein shake with strawberries or blueberries which has antioxidants.
Make an appointment with your primary care provider at least once a year. Tell them your symptoms. Ask that they do a blood test to check your vitamin and iron levels, hormones, thyroid and whatever else they suggest. All of these problems could cause or contribute to depression. I also got tested for heavy metals which can also cause similar symptoms as depression. If your doctor can’t do this test you can buy them online.
Exercise is really important. Depression is limiting the amount of “feel good” neurotransmitters in our brain like serotonin and physical activity is one of the easiest ways our brain can make more. For me, this is the only thing that prevents depression. If I don’t run on a regular basis I can feel the symptoms slowly creep back in. But as soon as I run I immediately feel better. Running and yoga saved my life. Start off slowly and do whatever you're capable of doing. If I don’t have the energy to run I walk. If I can’t workout for 45 minutes I do 15. If I’m not up for any of it I just stretch in bed. Anything is better than nothing!
Bring live plants or flowers into your home and office. Even just 1 is shown to improve our mood.
Research shows that bright colors can also improve mood… wear them, bring a decorative item into your home like pillows or a picture for your office.
Use aromatherapy oil, candles, incense or whatever you like. Different scents can prompt certain moods such as using lavender for relaxation and sleep; eucalyptus for calming stress, peppermint for increased energy.
If you like animals, be around them. There’s a lot of scientific evidence that proves even seeing an animal (even in a picture or on TV) immediately activates all the pleasure centers in our brain. There’s also evidence that taking care of a pet can decrease and prevent depression… even fish!
Make time to be outside every day if you can… even if just for a few minutes. Breath, stretch, take in what you see and hear.
If you’re religious go to a service at church, synagogue or mosque every now and then. If you’re not religious but more spiritual go to a non-denominational service, meditation center or another spiritually-minded gathering like a full moon ceremony. You don’t have to go regularly. Just go when you need a little help maintaining hope.
Add healthy coping skills to help you. If you struggle to wake up in the morning, give yourself a little extra time. Create a playlist of fun, upbeat songs to play that can help get you moving. If you have trouble going to sleep at night add things that will help calm you like meditation music, guided meditation for sleep, use aromatherapy with relaxing scents like lavender or eucalyptus. Chamomile tea. Practice good sleep hygiene. If you’re not familiar with that just look up sleep hygiene on the internet and you should easily find recommendations for better sleep.
Create and maintain healthy boundaries with people. Limit your time around people who feel negative, draining or just bring you down. You don’t have to cut anyone out of your life. Just create some healthy limits for yourself.
Stay connected to the people that are positive, supportive, encouraging or fun… even if just by text
Monitor your self-talk. We believe what we tell ourselves and our perception becomes our reality. When you catch yourself being negative or pessimistic, challenge yourself to be positive and optimistic, find the silver lining. This is a choice!
For example, instead of getting upset for being stuck in traffic Choose to believe the Universe is saving you from something worse up ahead… like a speeding ticket or an accident. When you’re half way through with work, tell yourself you’re almost done instead of reminding yourself you still have 4 hours left.
Say daily affirmations to yourself. Write down 3-4 statements of support, encouragement and love like
I can do this, It will get better, Stay positive, I matter, Focus on me, I am loved. It could help to choose statements you wish you would hear from others. But we don’t have to wait on others to give ourselves what we need. Do it yourself. It’s more meaningful that way anyway. You can also choose statements that you would say to someone you love if they were going through this. We’re often nicer to strangers than we are to ourselves. You can say these affirmations in your mind. Even more powerful is saying them out loud and even more powerful is saying them out loud while looking at yourself in a mirror.
Practice gratitude. Every day write down 1 thing you are grateful for. No repeating.
Smile! Believe it or not, it’s scientifically proven that smiling can immediately change our mood.
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