How To Deal With A Depressive Mood
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A depressive mood makes it hard to get out of bed and tackle your responsibilities each day. This mood may or may not be associated with clinical depression, so it is important to distinguish this to ensure proper treatment with your physician, because those with diagnosed clinical depression often need more than simple lifestyle changes to overcome their depressive mood. However, those who are simply down can use a variety of tips and methods to start feeling better today so that they can go back to their productive life.
Talk to a Friend
Getting your troubles out in the open by talking to a trusted friend can help you to determine their actual magnitude. When you constantly dwell on your issues and stresses, they often feel much larger than they truly are. However, getting someone else's opinion and insight gives you a new perspective so that you can see what they are and how they truly impact you and your mood.
Write it Down
Some people prefer to write their issues and stresses down and confront them this way. This works similarly to how talking to a friend works, but it is a more private option. Just make sure that you are being completely honest. This allows you to release pent-up emotions that may cause a depressive mood so that you can move on.
Feel Good About Yourself
It is easy to be in a depressive mood when you feel stuck in a rut. Making some small changes can make you feel good about yourself and boost your confidence. Consider getting a haircut, buying a new outfit or changing your normal makeup. These are all simple, inexpensive and immediate strategies that you can use today to overcome your depressive mood and restore your confidence.
Create a Reasonable Schedule
When you are in a depressive mood, it is easy to put things off and avoid anything that is unpleasant. However, if you are falling behind with your responsibilities, this just further increases your depressive mood. Create a reasonable schedule that you can follow each day to get yourself back on track and out of your down mood. Make sure that you include something each day that you enjoy doing, such as watching a favorite television show, going for a walk or doing crafts. This will further improve your mood and help you to find greater balance in life.
It is easiest to withdraw from social activities when you are feeling down, but his further contributes to a depressive mood and it can become a sick cycle. To avoid this, schedule a coffee date with a close friend, visit a family member or even get out there and volunteer. The key is to do something that allows you to interact with others so that you do not become completely isolated. Even an hour of strict social time every few days is enough for most people to prevent themselves from becoming too isolated.
Lean on a Loved One
There is nothing wrong with admitting you need a little help when you need it. If you are feeling down, let a trusted loved one know so that they can help you to get back on track. If you prefer the help of strangers, consider joining a support group where you can lean on others and help them out at the same time. There are both in-person and online support group options to choose from.
Get Some Sleep
One of the leading causes of a depressive mood is not getting enough rest and allowing yourself to get exhausted. It is critical to make time for at least seven to eight hours of daily sleep. If you are chronically not sleeping enough, you will find it a lot harder to feel your best, both mentally and physically.
Work it Out
Exercise is an important part of optimal overall health, and this includes your mental and emotional health. You should exercise at least five days per week and you can also do quick bursts of exercise when you need a mental pick-me-up. This is a great way to boost those feel-good brain chemicals and alleviate the stressors that are causing a depressive mood.
As you can see, many simple changes can get you back on the road to superior mental health. You can employ a variety of these methods to feel better and get back to being you. You may have to experiment with these methods to find the ones that will work best for you, and you can also use several methods in combination in order to ensure that you conquer your depressive mood quickly and effectively.
- Rosemary Kitchen
Help Guide. (2015). Dealing with Depression. Retrieved on January 30, 2015 from http://www.helpguide.org/articles/depression/dealing-with-depression.htm
NHS. (2015). How to Feel Happier. Retrieved on January 30, 2015 from http://www.nhs.uk/conditions/stress-anxiety-depression/pages/feel-better-and-happy.aspx
U.S. Department of Health and Human Services. (2015). Depression 101. Retrieved on January 30, 2015 from http://smokefree.gov/depression-and-smoking