Ten depression tips

Bad mood or depression - what's the difference? Bad moods are typically unpleasant but short emotional states, whereas depression drags on for weeks, or in some cases, far longer. This extract from Depression for Dummies by Laura L. Smith and Charles H. Elliott, explains

After you're over your depression, you'll still encounter occasional bad moods. Nonetheless, realising that bad moods aren't intolerable, and that you can do something about them may help prevent them from spiralling into a longer-lasting depression. Here are some tips for handling the blues and keeping upbeat.

Chomping on chocolate

Various types of food reputedly affect moods. People probably turn to chocolate as frequently as they do any of the other mood-altering foods. A host of the substances found in chocolate have been cited as being responsible for its mood-lifting effects. However, some researchers believe that chocolate, like most especially palatable foods, alters mood primarily by causing a release of endorphins, the brain's opiates. If you find that chocolate works for you, indulge a little when a bad mood sets in.

Warning

If you're a chocoholic, and you feel pronounced guilt when you indulge in chocolate, this isn't the food for you when you feel low. Guilt will only deepen your funk. As with all things, moderation is the key.

Doing something nice

Doing something nice for someone else is one of the best ways you can extricate yourself from a bad mood. It helps you refocus your attention away from what put you in the bad mood and onto other people, in a positive way. And your improved mood is likely to last a lot longer than it will with other nice, quick fix pleasures like chocolate.

Getting a lift from exercise

Exercise has the potential to lift you out of a bad mood. Of course, when you're in such a mood, you probably don't feel like exercising. But just because you don't feel like exercising doesn't mean that you can't do it.

Short-circuit your negative thinking about exercising and just move your body towards doing something active. Getting yourself moving is half the battle. When you get over that hurdle, your momentum will carry you forward.

Take a long walk, jog, lift some weights, follow a yoga videotape, or do whatever form of exercise you prefer. Exercise releases endorphins, improves your health, and helps you feel a sense of accomplishment.

Singing yourself into a better mood

If you like to sing, try it when you feel low. Belt your favourite song out at the top of your lungs. There's something about singing that's almost diametrically opposed to feeling down. Of course, we do recommend an upbeat tune rather than the blues.

Putting your negative thoughts into a whimsical song can also be useful. If you're in a lousy mood, you probably have some negative thoughts running through your head. Listen to those thoughts and write them down, then use them as the lyrics to a popular song. Somehow, your negative thinking loses some of its meaning when you turn your thoughts into a silly song.

Calling a long-lost friend

If you're like most people, you will have friends that you haven't connected with in a while. If you want to feel good, call one of these friends. Don't wait and talk yourself out of it. Just do it.

Besides, research shows that social connections can help with all kinds of ills, including bad moods. So, even if you don't have a long-lost friend, call any friend at all. Talking things over may help. And reconnecting feels good.

Dancing to a different beat

Do you like to dance? If so, you just may be able to dance your way to a better mood. Dancing, much like exercise, releases endorphins. If you pick the right upbeat song to dance to, the music alone may pull you into a better mood.

If you don't have a partner, you can just dance by yourself in the privacy of your home. You can either dance in a serious way or create a giddy, whimsical dance (the wilder and crazier the better!).

Soaking the blues away

Many people find that a long, hot bath helps soothe the body and mind. Often, when people end up in a bad mood, doing something soothing doesn't quite `feel' right. Nevertheless, trust us on this idea. Just do it.

Petting your way to a better mood

If you're in a bad mood, try spending some time with your pet. Don't have one? Consider getting one. Really! Studies are demonstrating that pets actually help people feel better, and they may even improve your health. If we want a good laugh, all we have to do is play with our dogs. Sometimes just looking at them makes us laugh. Why would petting a dog help your health and mood? No one knows for sure. However, pets help you shift the focus from yourself and your problems to something positive - perhaps even something warm and affectionate. Many studies have shown that self-absorption deepens depression and bad moods, while shifting attention outside of yourself helps improve your condition.

Taking a hike

Again, we can't exactly say why, but spending time outdoors seems to do a much better job of brightening moods than does staying inside. In the winter, it may be the natural light that helps, because the little light the sun emits is far brighter light than you get inside. And bright light appears to alleviate seasonal affective disorder, or SAD.

However, the outdoors may just lift moods because it puts people into contact with nature. We don't know of specific studies that suggest that nature improves moods, but we do know that almost all our clients report feeling better when they spend time outside of their homes. When you get out there, appreciate what you see.

Mellowing through mindfulness

You may be able to get out of a bad mood by accepting that bad moods are an inevitable part of life! Sound confusing? Actually, the idea isn't that complicated. When you dwell on bad moods, they intensify. When you accept them as unpleasant but inevitable, they lose some of their grip on your psyche.

You may also want to consider connecting with the present rather than pondering awful thoughts about the past or future. The following exercise can help you refocus your thoughts on the present.