Try writing down a list of things you’re thankful for when you get up in the morning when you go to bed at night, or both. Give it an honest effort and the list will probably be longer than you expect! Definitely practice gratitude when others show you kindness. Give a genuine “thank you” and take a moment to reflect on the fact that, despite what you might hear on the news or see on social media, there are lots of good people in the world trying to do good things.
Find an exercise routine that you enjoy doing. Start jogging or hiking. Play squash. Try something new (like ice skating) that you think you might enjoy, then try something else (like square dancing) if that doesn’t work. [3] X Expert Source Michelle Shahbazyan, MS, MALife Coach Expert Interview. 18 March 2020. Give your body time to rest and recover between exercise sessions and get enough sleep at night. Like exercise, rest is essential in keeping your energy levels and your mood steady throughout the day.
The best way to get vitamin D from sunlight is to expose your skin, without sunscreen, to the midday sun. Aim for about 10-15 minutes a day, several times per week, if you have pale skin, and longer if you have darker skin—but not more than half the length of time it takes you to get a sunburn. Put on sunscreen after that point. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you live somewhere with limited sunlight, invest in a lightbox that provides a good source of natural light as opposed to fluorescent light.
If you love fashion and beauty, start a blog and write about clothing or products. Explore new ways of enjoying your passion. If you enjoy playing instruments, learn a new song, or pick up a new technique that you’ve been meaning to practice. If you love learning and school, educate yourself further by devoting your time to your studies. Head to the library.
Increase your intake of omega-3 fatty acids, which are found in foods like flaxseeds, fish, walnuts, and tofu. Omega-3 supports your brain function and regulates your mood. Stay hydrated by drinking water regularly throughout the day. Problems that impact your moods, like headaches and tiredness, can result from mild dehydration.
For example, you might start training for a 5k, then a half marathon, and finally a full marathon. Getting in shape and working toward a goal will help you feel happier and more confident. If you’ve lost your job, maybe it’s time to pursue a new career that really excites you.
Keeping busy by working with your hands seems to be particularly effective here. Try baking, cooking, woodworking, needlepoint, gardening, cleaning, playing piano, or a similar hobby or new activity. You might try to increase your work responsibilities in an effort to climb the ladder. Just remember not to throw yourself so far into your work that you leave no time for your feelings.
List things that you can do today to make yourself productive. You can include extremely small things, like “Brush your teeth,” run-of-the-mill but important things, like “Pick up the kids,” and aspirational things, like “Don’t smoke as many cigarettes as yesterday. ”[13] X Expert Source Michelle Shahbazyan, MS, MALife Coach Expert Interview. 18 March 2020. Write out your accomplishments each day at the end of the day if that works better for you. Listing everything positive you did can help you focus on your successes.
Being around other people reminds you that life goes on and the world keeps spinning during both good days and bad. When situations arise that make it difficult to physically be around other people (such as the COVID-19 pandemic), lean on technology to help you maintain social connections.
Surround yourself with people who care about you. Having people around you can help bring your overall mood up, even if you’re not doing anything in particular. If you’re grieving the death of a loved one, for example, you might share memories of the person you’ve lost. Talk about the good times and share stories. Look at old pictures. Reminisce. You may just want to be alone sometimes, and that’s okay too. Listen to your feelings and find the right balance for you.
Just thinking about being generous to others can give you a happiness boost—but actually doing something generous is so much more fulfilling!
Keep in mind that the reverse is true as well: frowning, even if intentionally, makes you a little bit sadder, and scowling makes you a little angrier.
After a break-up, for example, it’s okay to be mopey for a while. Let yourself be sad and go through the motions for a bit. There’s no set timetable for how long the process should take, but it might be time to start trying to pull yourself out of your funk after a few days.
If you’re experiencing depression, you may come to believe that “this is just the way I’m supposed to feel. ” Identifying and writing down what you’re feeling helps mentally separate you from your depression and become more capable of dealing with it.
Bring in your description of how you’re feeling. Describe the severity and the consistency of the feelings. Be totally honest with your doctor. Symptoms of depression can include a lack of interest in daily activities, feelings of hopelessness, changes in appetite, sleep pattern changes, low energy, irritability, reckless behavior, mental fog, aches and pains, and self-loathing, among others. Treatment for depression usually involves a combination of mental health therapy, positive lifestyle changes, support networks, and—in some cases—medication.
In the U. S. , you can contact the 988 Suicide and Crisis Lifeline by calling or texting 988[21] X Research source . Reach the Crisis Text Line by messaging “HOME” to 741741 in the U. S. and Canada, 85258 in the UK, and 50808 in Ireland. [22] X Research source You can find the phone numbers for crisis hotline in your country here: https://www. opencounseling. com/suicide-hotlines.
