We all feel down from time to time. Whatever the reason, there are easy ways to lift your mood & feel better. Here are 6 of the most effective ones.
Improving Your Mood: Easy Tips to Follow
We all have those tough days when we feel down and in the dumps. Things can be even more challenging when dealing with depression. It makes usual tasks like getting out of bed, going to work, or even socializing with friends a struggle.
According to research, about 17.3 million adults in the United States have had at least one major depressive episode, representing approximately 7.1% of all U.S. adults.
Yes, life can be frustrating at times. But there are certain things you can do to improve your quality of life and cope with low mood!
Don’t put too much pressure on yourself. Instead, understand that you actually have more power over how you feel than you may think. Even the slightest positive change in your routine can have major benefits on your mood.
We have compiled the 6 tips on what to do when you’re feeling down to help you. If you struggle with depression, try online therapy to overcome it.
Work on Reducing Self-Criticism
On top of our list of things to do when your sad is cutting yourself some slack. We tend to be our own worst critics, putting pressure even when we are already doing our best.
While aspiring for greatness is always a good thing, there are times when we just need to relax and appreciate the progress we have made. If you are feeling really down, understand that while you have the potential to do your best, you are a human being with limitations.
Take time to recognize all the amazing things you have accomplished in life. What are you grateful for?
Instead of focusing on what you lack, try to think about what you currently have. You can choose to be happy by living in the moment.
Clean and Organize Your Living Space
If you are feeling really down, chances are that you lack the energy or the motivation to tidy up your room. People struggling with low mood know how energy-sapping the issue can be.
Within a short span, you may find yourself dealing with huge piles of dishes and dirty clothes everywhere.
The relationship between cleanliness and sadness is cyclical. Someone who is in a low mood will tend to let things go, not taking care of daily chores.
At the same time, having a messy house can also result in feelings of depression, resulting in a cycle that tends to feed on itself. According to research, mess triggers anxiety and can make people feel down or depressed.
How to get yourself in the mood to clean your space when even getting out of bed seems like a struggle?
The secret is starting small, working on manageable tasks one at a time. By dividing the tasks into smaller chunks, you will feel less overwhelmed.
You could even ask a friend or loved one to help.
Here are some additional tips on how to keep your space clean when feeling really down:
- Start with small tasks and keep up as you go;
- Set realistic & manageable goals;
- Learn to work more efficiently;
- Learn to avoid procrastination;
- Cut yourself some slack and appreciate what you’ve achieved so far.
Go Out and Be with Nature
When feeling really low, people tend to stay in their rooms, away from the rest of the world. By doing this, you will only be giving yourself more reasons for being sad. In truth, choosing to shut yourself from the world only works to make things worse.
According to research, calming nature sound or even being out in the sun can help in reducing the levels of cortisol — the main stress hormone. Consider taking a walk in the park, taking time to bond with nature. The time outdoors can have numerous benefits in helping you to pick yourself up.
H2: Do Those Things That You Enjoy
To improve your mood when you’re feeling low, consider doing those things that make you feel good or which you enjoy. Yes, there will be times when you won’t be able to force yourself to experience joy. However, you can still push yourself to do certain things, even when you’re feeling really down.
Remember those things that were once enjoyable? Try them. Even if they don’t improve your low mood instantly, you will most likely feel more energized as you create time for fun things.
Consider sports or hobbies you like. You could also express your creativity through art, music, or writing.
Work on Improving Your Sleep Habits and Physical Health
One of the most important things, both for mental and physical health is having quality sleep. Research shows that mood and sleep are intricately linked. Most people who experience depression have problems with sleeping.
Maybe you feel that you cannot fall asleep fast enough or you have trouble getting out of bed due to exhaustion.
Having good sleep habits is important when it comes to improving the quality and quantity of sleep. Consider the following tips:
- Always turn off your electronic devices an hour before going to bed;
- Avoid working on your bed or in the bedroom;
- Make sure to eat well and hydrate;
- Get at least eight hours of sleep each night.
Try to understand the causes of your change in mood by asking questions like, “Why do I feel so down?” If you can determine what is bothering you, you will be better able to work on addressing the problem.
Also, exercise and maintain physical activity. Taking care of your physical health also means exercising regularly. According to research, physical activity is one of the most effective ways to fight stress and improve mood.
Most importantly, reach out and stay connected with your loved ones. Getting emotional support will play an important role in overcoming depression.
We understand that there is often the temptation to isolate yourself. But try to get support from people who care about you and are always willing to help.
Consider Professional Help From a Therapist
How to stop feeling down? The most important tip you can ever get is getting professional help from a therapist. Feeling really down for a prolonged period could be a sign that you are struggling with depression.
If you have taken the steps highlighted here and are still can’t improve your mood, try online therapy. Note: seeking professional support does not mean that you are weak — you’re strong in your willingness to change your life!
Teletherapy platforms like Calmerry offer affordable and confidential access to licensed counselors. They can learn you how to cope with your negative feelings and triggers. Start feeling better and lead a happier life!
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