There are times when we feel low, our sad mood doesn’t let us do things the way we normally do and it may result in poor professional or educational performance or start unnecessary arguments or fights with our loved ones or with colleagues in the office or at home – damaging the health of our professional credibility and personal relationships. These low phases come in each person’s life due to various reasons, it could be an early sign of depression or a thyroid problem or it could be due to an unpleasant external incident.
During the low phase, individuals often feel overly tired, emotionally exhausted and anxious. During these times, it's also difficult to think clearly and find a way out. Today Counsellor Shivani Misri Sadhoo shares some useful tips to help get yourself back up, the next time you are feeling down.
1) Get some Sunlight
The first thing to boost our moods is to get some sunlight. Sunlight increases the production of serotonin in our brain, inducing feelings of happiness. On darker days (e.g., winter days), we generally have lower levels of serotonin in our brains, which can cause negative changes in mood and emotions. Scientific studies have found out that levels of serotonin produced by the brain are directly related to the length of exposure to sunlight.
2) Get some fresh air
When you suffer from bad mood, try to get some fresh air by going outside your office or home, Research indicates that being outdoors is associated with increased vitality! Going for a walk or being outside is ideal. However, this can be hard when we feel demotivated. During these times, try and open some windows. If possible, peak out and admire the trees, flowers, and the grass.
3) Play your favorite music
Music can have a large impact on our mood and can be a great mechanism to help us lift our emotions. A recent study revealed that familiar sad music provided intense and pleasurable experiences in most of the studies done on participants. Another study, published in the Journal of positive psychology, revealed that individuals, who listened to upbeat music for two weeks, experienced an increase in their mood. So the next time you’re feeling down, remember to put on a familiar song to help boost your mood.
4) Make a list
A lot of times we are depressed simply because we are overwhelmed with all the things we have to do that we haven’t been able to do. This commonly happens amongst students when they start to think that their studies are not happening up to the mark. In such a scenario, start simply by picking up a piece of paper and a pen, and making a list of the priorities - things you have to do. Make a timetable and assign hours for each task. The idea is not to let your mind get occupied by fear of failure or worries for what may happen next, rather prepare a good task/study plan and stick to it.
5. Get help
If you find your sad mood is too intense and no matter what you may try, you are failing to overcome it, then you may need some professional help. In such scenario tell your family member about the situation and go and meet a counselor.