SAMHSA’s National Helpline
- What Is Substance Abuse Treatment and How Does It Work? A Booklet for Children and Their Families This program was developed for family members of those who suffer from alcoholism or drug addiction difficulties. Questions regarding substance abuse, including its symptoms, different forms of therapy, and rehabilitation are addressed in this section. This publication addresses the issues of children whose parents have drug misuse or addiction disorders. Addiction to alcohol and drugs may occur in even the most loving of families. This book describes how alcohol and drug addiction have an impact on the entire family. He describes the process of drug and alcohol addiction therapy, how family interventions may be a first step toward recovery, and how to assist children in homes afflicted by alcoholism and drug misuse. It’s Not Your Fault (National Association of Colleges and Employers) (PDF | 12 KB) Assures kids who have parents who misuse alcohol or drugs that “It’s not your fault!” and that they are not alone in their struggles with substance addiction. A resource list is provided, which encourages kids to seek emotional assistance from other adults, school counselors, and youth support organizations such as Alateen, among other places. It Hurts So Much: It Doesn’t Have to Be This Way The organization provides information on alcohol and drug addiction to youngsters whose parents or friends’ parents may be struggling with substance misuse issues. The author encourages young people to look out for one another by talking about their problems and joining support organizations such as Alateen. When There Has Been an Attempt: A Guide to Taking Care of a Family Member Once you have received treatment in the emergency department, Aids family members in dealing with the aftermath of a relative’s suicide attempt by providing information and resources. Provides an overview of the emergency department treatment procedure, a list of questions to ask regarding follow-up care, and information on how to limit risk and maintain safety while at home. Family therapy can be beneficial for people who are recovering from mental illness or substance abuse. This course examines the function of family therapy in the treatment of mental illness and substance misuse. A family therapy session is described in detail, along with the people that conduct them. It also includes information on the usefulness of family therapy in the rehabilitation process. Please visit the SAMHSA Store for further resources.
9 Ways to Cheer Up Naturally
Why Do People Seek Help for Substance Abuse? A Family-Friendly Guidebook This program was developed for family members of those who struggle with alcoholism or drug addiction. Questions regarding substance abuse, including its symptoms, different forms of therapy, and rehabilitation are addressed in this article. Provides answers to the questions and concerns of children whose parents have drug misuse or addiction issues. Even in the most loving of families, alcohol and drug addiction may develop.
He describes the process of drug and alcohol addiction therapy, how family interventions may be a first step toward recovery, and how to assist children in families afflicted by alcoholism or drug addiction.
- 12 KB) It’s not your fault (NACoA) Assures kids who have parents who abuse alcohol or drugs that “It’s not your fault!” and that they are not alone in their struggles with alcohol and drugs.
- Although it feels terrible, it is not necessary.
- The author encourages young people to look out for one another by conversing about their problems and joining support organizations such as Alateen.
- The procedure of receiving emergency department care is described, as are the questions to ask concerning follow-up therapy, as well as how to limit risk and maintain safety at home.
- The function of family therapy in the rehabilitation from mental illness or substance misuse is explored in this book.
- It also includes information on how effective family therapy is in helping people heal from their problems.
1. Go with your gut
It is vital to optimize digestion and the health of your gut microbiota if you want to improve your mood, says Deborah Ann Ballard, MD, MPH, a clinician at Duke Integrative Medicine and author of the book The Gut Microbiome Solution. It is the bacteria in the digestive tract that produce the largest quantity of serotonin, which is a main mood-influencing hormone. When your stomach is inflamed and irritated, the discomfort might make you feel depressed for longer periods of time. One way is to ensure that your stomach is constantly loaded with healthy microorganisms.
This will help reestablish a healthy microbiome and aid in the creation of serotonin. Several probiotic strains, including Lactobacillus and Bifidobacterium, were found to be particularly beneficial for mental health in clinical studies.
2. Dial in your nutrition
Some research suggests that supplements such as St. John’s wort, L-theanine, 5-hydroxytryptophan (5-HTP), vitamin D, vitamin B12, and fish oil can help alleviate the symptoms of depression; however, Ballard believes that the majority of deficiencies can be remedied by eating more vegetables and fruits. What is her recommendation? Consume plenty of colorful veggies and lean meats to acquire the micro and macro nutrients you need for emotional regulation and physical health, such as omega-3 fatty acids, vitamin B, and magnesium, to keep your emotions in check and your body healthy.
3. Sleep it off
When it comes to coping with depression, Peter Bongiorno, a naturopathic doctor and author of Holistic Solutions for AnxietyDepression in Therapy, highlights the significance of obtaining enough sleep: Exhaustion may be both an underlying cause and a symptom of depression. When you’re feeling low, sleep might be irregular. According to the National Alliance on Mental Illness, establishing a regular bedtime will aid in the regulation of your sleep schedule.
4. Keep moving
Interested in learning more about other ways to sleep better? It is important to move your body, especially outside. Your circadian rhythms (a natural, internal mechanism that governs your sleep–wake cycle) are reset by exposure to natural light. The American College of Sports Medicine suggests 150 minutes of cardiovascular exercise each week, as well as a few 30-minute sessions (yoga included) that are focused on strength and balance.
5. Find 5 minutes for mindfulness
Other things to consider when trying to sleep better include: Moving your body, especially outside, is beneficial to your health and well-being. Your circadian rhythms (a natural, internal process that governs your sleep–wake cycle) are reset by exposure to sunlight. The American College of Sports Medicine suggests 150 minutes of cardiovascular exercise each week, as well as a few 30-minute sessions (yoga included) that are focused on strength and balance training.
6. Try therapy
In addition to other types of counseling, cognitive behavioral therapy (CBT), which is a type of treatment that focuses on modifying habits of thinking and acting, can help you identify the toxic aspects in your life and feel equipped to deal with them. According to Ballard, they can also train your brain to be more tuned in to more pleasant ways of feeling, being, and thinking. According to a new study on effective treatments for depression published in the journal theLance, 66 percent of people exhibited evidence of recovery after receiving cognitive behavioral therapy (CBT).
7. Spark creativity
Ballard advises seeking creative activities when you are sad since it is more difficult to move out of the pits of negativity when you are depressed. According to her, “we aim to assist people in stimulating the regions of their brains that are involved with feelings of joy, creativity, love, and curiosity.” Make art, read, or include imagery into your meditation routine to help you relax.
In studies, guided imagery, which is the technique of picturing what someone is saying, has been shown to help alleviate symptoms of sadness and weariness, and to enhance mood as well as physical and mental well-being.
8. Go upside down
According to yoga teacher Nadia Zaki, founder of Constantly Evolving and the Inner Series Method, “Inversions naturally enhance oxygen-rich blood flow to your brain, boosting energy and making you feel better straight away.” With its legs up the wall, or Viparita Karani (Legs Up the Wall Position), this deeply revitalizing pose may be done practically anyplace. It has been proved to aid digestion and sleep, while also helping to ease depression and anxiety.
9. Challenge yourself
Sometimes the only way out is to go all the way through. Yoga helps us to maintain our composure in the face of adversity. Zaki admits that attempting difficult positions such as Kakasana (Crow Pose) may be a nerve-wracking experience. However, if you can learn to be comfortable with this type of bodily tension, you may find that you are more at peace in other areas of your life as a result. According to Yoga Journal, this article is part of a special report titled “How Yoga Can Improve Your Mental Health.” More information may be found at:
- How Yoga Can Help You Feel Better
- The Happiest Meal: Turmeric Salmon
- And more. What Yoga Did for My Mental Health
- How Yoga Improved My Mental Health Are psychedelics the wave of the future in the field of mental health
9 Ways to Cheer Yourself Up When Gloomy Days Get You Down
Depression and Yoga; The Happy Meal: Turmeric Salmon; How Yoga Can Help You Feel Better; What Yoga Did for My Mental Health; What Yoga Did for My Mental Health What is the future of mental health in the age of psychedelics?
1. Try light therapy at home.
Consider how wonderful it feels to have sunshine shining on your skin and how you might replicate that sensation in the comfort of your own home. All you need is an adjustable-height sunlamp or a lightbox that gives 10,000 lux of light exposure while emitting very little ultraviolet light (UV radiation). This will assist you in performing your own light treatment, which is most effective when performed for 20 minutes in the morning. It is necessary to sit in close proximity to the light, but not immediately in front of it.
If you see that it has a positive effect on your mood, you can continue doing it throughout the year.
2. Go for a walk early in the morning.
Getting out of bed in the morning may not be an easy or enjoyable experience for you, which is why you should consider going for a walk. It is not just your energy levels that will be enhanced, but your entire body and mind will feel refreshed and revitalized as well. Taking a stroll first thing in the morning will set the tone for the rest of the day, as will eating breakfast outside. However, if you’re feeling really down or melancholy, you shouldn’t rule out taking a stroll at any point during the day.
This occurs as a result of the increased amount of blood flowing into your brain.
3. Try volunteering or doing something nice for someone else.
For some people, waking up in the morning is difficult and unpleasant, which is why taking a stroll might be beneficial. It is not just your energy levels that will be enhanced, but your entire body and mind will be rejuvenated and revitalized as well. Taking a stroll first thing in the morning will set the tone for the rest of the day, as will eating breakfast outdoors. However, if you are feeling really down or depressed, you should not rule out taking a stroll at any time of day. Furthermore, it has been scientifically shown that taking a morning stroll increases your brain’s performance.
This occurs as a result of the increased amount of blood flowing into the brain. In addition, this activity is strongly associated with improved memory, improved focus, and the capacity to solve issues successfully.
4. Move as much as you can in any way you want.
If you’re suffering from seasonal depression, you should make it a goal to include more movement and exercise into your life. Lifting weights, going for a run, or engaging in any other action can assist to keep your body busy, which will in turn help to keep your brain engaged as well. You may participate in any of those things with your friends, your partner, or even your children if you so want. You will notice a decrease in your stress and rage levels, and you will no longer feel as alone as you were previously in your life.
5. Use your bedside lamp as an alarm clock.
If you’re dealing with seasonal depression, you should make it a goal to include more movement and exercise into your life. It doesn’t matter if you’re lifting weights or going for a run; whatever you’re doing to keep your body active will also assist keep your brain busy. Those activities may be done with friends, a spouse, or even your kids, depending on your preferences. You will notice a reduction in your tension and rage levels, and you will no longer feel as alone as you did previously in your situation.
6. Plan a small getaway.
If you are aware that the months of fall and winter are not favorable for you, you might arrange to take some time off so that you can travel during those months. Choose a location that is sunny all year long and has more daylight hours than darkness. If you want to, you can bring a good friend or someone who is experiencing the same emotions as you during these times with you. Choose basic activities that will keep your body moving rather than overcommitting yourself to a long list of activities.
No matter what the weather outside is like or how tough the situation is, your house will feel wonderful.
7. Try laughter therapy.
The fact that you enjoy detective and supernatural series on Netflix may be having a detrimental impact on your mental health — not because they’re horrible, but simply because they don’t provide you with enough laughter to compensate. Laughing as often as you possibly can at home will help to relieve all of the strain you’re experiencing and, in the long run, boost your mood. Not only that, but it may also have the potential to improve your self-esteem. Having said that, if you’re having difficulty finding things around you to be amusing, you might want to consider working on your sense of humor.
In a comedy club, you can expect to be surrounded by people who are laughing as well.
8. Change your diet.
On chilly, winter days, many individuals may go for sweet, carbohydrate-dense treats in the hopes of feeling better sooner than later. The high that these products provide, on the other hand, will shortly go away, and a slump will follow. You should instead seek for foods that contain vitamin D, popularly known as the “sunshine vitamin,” in order to get your vitamin D.
Foods high in omega 3 fatty acids, lean proteins, berries, and dark chocolate, among other things, can help you feel better over time. All you have to do now is begin incorporating them into your daily or weekly diet and give your body a chance to begin feeling better right away.
9. Reduce your screen time.
The more time you spend indoors watching television shows and reading Instagram, the more time you spend in front of a screen. As a result, the first step is to establish a time limit for how much time you spend on your gadgets. You have two options: either restrict the number of hours you spend in front of a screen or schedule device-free periods throughout each day. This tiny modification will have a significant positive impact on your mental health and will lower your feelings of stress and depression.
What additional approaches have you discovered to be effective in warding off the onset of fall sadness?
15 Little Ways to Cheer Yourself Up
The 17th of July, 2100 (Photo courtesy of fizkes/Shutterstock.com) When you are going through a difficult period, it is important to remember to take time to care for your physical and psychological well-being. In other cases, all it takes is pressing the reset button, which may be achieved by conversing with a friend, taking a stroll, or simply spending some quality time in nature. Lift your mood with these 15 little gestures that will make you feel better. 1. Take a stroll in the park. As soon as you see yourself becoming anxious, take a break and go for a stroll outside.
- Relaxing in a hot bath might help you create your own at-home treatment.
- If you’re feeling sad, it’s possible that you’re not receiving enough sunlight and Vitamin D.
- Don’t forget to get some sun every day to keep yourself feeling your best.
- Put on your most comfortable clothing.
- It’s simple to brighten up your day by dressing in your favorite attire.
Put on some upbeat music, move the couch out of the way, and dance your way out of your blues.
Watch a light-hearted film After all, “laughing is the best medicine,” as the adage goes.
Laughter therapy has been shown to relieve stress.
Studies have demonstrated a link between art and healing in the restoration of emotional equilibrium.
Even having someone listen to what’s going on in your head might help to relieve tension.
Spend some time in the garden.
According to a Dutch research, spending just 30 minutes a day caring to a garden can improve one’s overall well-being.
Simmer a pot of caffeine-free variety such as chamomile, peppermint, valerian, or lemon balm for the greatest benefits.
Keep a gratitude notebook to express your appreciation.
Keep a weekly thankfulness diary in which you record all of your benefits.
When you do good things for other people, it helps you feel good, as well.
Make a donation to a charitable organization.
Kind deeds such as these contribute to increased enjoyment in the recipient.
Physical activityPhysical exercise is beneficial to one’s physical health as well as one’s mental wellbeing.
Find a physical activity that you love, whether it’s yoga, swimming, running, hiking, or a combination of all of the above activities.
According to research, a substantial link exists between a lack of sleep and mood changes.
The brain is extremely susceptible to dehydration, and a lack of water can result in a decrease in mental well-being.
The American Medical Association recommends that you drink at least eight eight-ounce glasses of water each day.
ALLISON MICHELLE DIENSTMAN IS A CONTRIBUTOR TO THIS PAGE.
She works from her laptop and lives as a digital nomad, traveling the world while spreading positivity and fun. She is a language enthusiast who enjoys travel, music, and creativity. She holds a bachelor’s degree in Chinese language and literature.
How to Cheer Up
Documentation Download Documentation Download Documentation When you’re in a foul mood, it may seem as if you’ll never be able to come out of it again. To your advantage, your ideas have a significant influence on your mood. In fact, they have such a strong influence over your mood that they might even have an impact on your physical well-being. On an average day, your brain processes between 50,000 and 60,000 thoughts. Make use of these to alter your view and lift your spirits.
- 1 Immediately stop thinking about your current position. It’s important not to spend too much time pondering or concentrating on your circumstance since this might make you feel worse by making you feel trapped in a negative loop. It is possible that ruminating will impede you from thinking clearly and successfully addressing problems. It has also been shown to have a high association with depression. If you find yourself engaged in a certain pattern of thought, attempt to divert your attention away from it by engaging in other activities or thinking about objects that are in your near vicinity. Examine your surroundings and take note of the lighting or the buildings on your route to work, for example.
- Try to redirect your attention on what you can control or influence instead of what you can’t. This might serve as a gentle reminder that you are in command of your circumstances and your own pleasure.
- 2 Reframe your current position or state of mind. Counselors use the word “reframing” to describe the process of convincing you to look at your situation in a new light or from a different perspective. Trying to locate the silver lining in your position, recalling what you’ve learnt, or finding comedy in a less-than-ideal scenario are all suggestions. Alternatively, if you are simply in a strange mood and feeling grouchy, you might tell yourself that not every day is a cheerful day and that tomorrow will be better
- As an example, if you’re feeling depressed after a breakup, you may tell yourself that, while the end of the relationship was painful, you gained valuable insight on yourself in the process
- 3 Develop an attitude of thankfulness. Gratitude may be defined as an attitude, a moral viewpoint, or even a daily habit that expresses thanks to one’s surroundings. It can also refer to the act of expressing gratitude and repaying kindness. Set a reminder on your phone to remind you to be grateful at various points during the day. When prompted, take a moment to express gratitude for one event that happened that day. Alternatively, just keep track of things to be thankful for throughout the day. These can be minor things, like as obtaining a convenient parking place or witnessing a breathtaking dawn. At the conclusion of each day, make a list of three things for which you were grateful that day
- Being appreciative may put you in a positive frame of mind that is full of gratitude and positivity. According to studies, it can also boost your overall well-being as well as your interpersonal interactions. The practice of being grateful might also help you feel more hopeful about the future and enhance your attitude, according to research.
- When you are appreciative, you might find yourself in a state of gratitude and optimism. According to studies, it can also boost your overall well-being as well as your interpersonal interactions
- The practice of being grateful might also help you feel more hopeful about the future and enhance your attitude, according to studies.
- Not only can snuggling your pet make you feel better, but it will also help to deepen your relationship with your pet.
- Improve the comfort level of your area. Surround yourself with things that make you feel good, such as your favorite photographs, souvenirs, plants, or literature, among other things. Don’t forget to make your illumination more effective. Some persons who suffer from seasonal affective disorder have depression-like symptoms if they do not get enough sunshine during the winter months. If you are in a dimly lit room, open a window to let in some natural sunlight. Alternatively, if you are utilizing artificial light, consider lighting a lamp or a candle to brighten your mood
- If you are at work and in a bad mood, you might attempt to bring in some of your favorite items from home to help yourself feel more at ease. Photographs or a particular scent in the air might be examples of this. You may even bring a cup of your favorite tea from home to serve as a warm, comforting reminder of home.
- 2 Create a pleasant odor in your home. The scent of a pleasant candle or your favorite fragrance may brighten your day, regardless of whether your home smells terrible. Try aromatherapy, which involves inhaling or applying essential oils directly to your skin, to lift your spirits and relieve stress. Lemon oil, in particular, has been shown to boost and enhance mood, but foul scents, in general, may make you feel tense, melancholy, or furious
- Studies have revealed that
- Researchers are baffled as to what it is about essential oils and aromatherapy that makes them so successful. According to them, sensors in your nose trigger areas of your brain that are in charge of emotions and memories.
- 3 Organize your workspace. Clean and re-organize your house or office if you have the time. According to research, having a lot of clutter in your apartment or at work can significantly increase your stress level, which can negatively impact your mood. Make an effort to tidy your area, since this will lower your stress level and enhance your mood. Things you no longer need or want should be donated, thrown away, or recycled.
- You could even discover that arranging your belongings to make them more practical can be a source of comfort.
- 4 Add a splash of color to the room. Color has a significant influence on your emotions. Consider painting a few rooms or adding ornamental pieces in a bright hue to brighten your surroundings and raise your emotions. Yellow is an excellent choice for brightening up a place, while pink tones may make you feel more fun in your surroundings. Don’t feel obligated to use the most vibrant, most obnoxious hue of a certain color. It is possible to feel better by wearing a pale yellow color
- Try balancing many different tones of bright colors. Consider alternating yellow and orange stripes to make a space appear more vibrant and welcome
- For example,
- 1 Make a change in what you are doing. If you’re dissatisfied with your life because you feel trapped in a rut, consider trying something new. Getting out of your present activity might sometimes have a positive impact on your mood. In the event that you’ve had a long day of meetings and haven’t had any spare time, you may reward yourself with an amusing movie at the conclusion of your day. Changing what you’re doing may have a significant impact on your mood
- For example, if you’ve been sitting in a computer chair or on the sofa all day, your mood may be down since your body need some physical movement to recharge. Get up, take a walk, and take pleasure in the change of scenery
- In the case of sitting in a desk chair or on the sofa all day, your mood may be down as your body craves some physical movement to keep it in balance. Get out of your chair and take a walk to get some fresh air
- It is not necessary to wait for the ideal day or weather before venturing outside. Make use of an umbrella and go for a walk in the rain. The simple act of being outside may lift your spirits.
- 3rd, do some exercise. Get in a good exercise, participate in one of your favorite sports or hobbies, or simply be more active in your regular routine to improve your health. Several studies have found that exercise can help to enhance your mood by alerting your body to produce “feel-good” neurotransmitters into the brain. It has been demonstrated that even 5 minutes of aerobic exercise might help to alleviate anxiety. Working in some physical exercise can make you feel better by causing your neurotransmitters to be more active.
- As an example, if you’re taking your dog for a walk, make the walk longer and allow yourself to take pleasure in being outside. Alternatively, you may gather a group of your buddies and organize a game of pickup basketball.
- For example, if you’re taking your dog for a walk, make the stroll longer and allow yourself to appreciate being outside more than usual. Alternatively, you may gather a group of buddies and organize a game of pickup basketball.
- If you are unable to take the time to watch anything or speak with someone, simply practice smiling whenever you have the opportunity.
Create a new question
- Question What natural methods can I use to improve my mood? In addition to being licensed in both New York and New Jersey, Dr. Rebecca Kason is also a Licensed Clinical Psychologist. In addition to adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy are some of her areas of expertise. Dr. Kason works with individuals who are dealing with emotional dysregulation, behavioral problems, interpersonal difficulties, family conflict, anxiety, depression, and phobias, among other things. A Bachelor’s degree in Psychology from The University of Delaware, as well as a Master’s degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University, are among her accomplishments in the field. Dr. Kason did an internship at Mount Sinai Services that was recognized by the American Psychological Association. Member of the American Psychological Association and the Association for Behavior and Cognitive Therapy, she has a doctorate in clinical psychology. Clinical Psychologist with a license Expert Answer Make notes of your everyday activities and grade them on a scale of 1-10 based on how much they offer you a sense of accomplishment and joy in your life. After a week, experiment with decreasing the activities that received bad ratings in both categories while boosting the activities that received great ratings
- Question Is it feasible to instantly improve my mood? In addition to being licensed in both New York and New Jersey, Dr. Rebecca Kason is also a Licensed Clinical Psychologist. In addition to adolescent mental health, dialectical behavior therapy, and cognitive-behavioral therapy are some of her areas of expertise. Dr. Kason works with individuals who are dealing with emotional dysregulation, behavioral problems, interpersonal difficulties, family conflict, anxiety, depression, and phobias, among other things. A Bachelor’s degree in Psychology from The University of Delaware, as well as a Master’s degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University, are among her accomplishments in the field. Dr. Kason did an internship at Mount Sinai Services that was recognized by the American Psychological Association. Member of the American Psychological Association and the Association for Behavior and Cognitive Therapy, she has a doctorate in clinical psychology. Expert Clinical Psychologist with a license Answer According to the notion of behavioral activation, the answer is yes. Generally speaking, it is considered that when you engage in activities throughout the day that provide you with a sense of joy and/or success, your mood will improve to accommodate the circumstances of those activities.
Question What are some natural ways to improve my mood? In addition to being licensed in both New York and New Jersey, Dr. Rebecca Kason is also a Certified Clinical Psychologist. DBT and cognitive-behavioral therapy are some of her areas of expertise in the field of adolescent mental health. people with emotional dysregulation, behavioral problems, interpersonal difficulties, family conflict and phobias. Dr. Kason also treats clients with anxiety, depression, and phobias. A Bachelor’s degree in Psychology from The University of Delaware, as well as a Master’s degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University, are among her accomplishments.
- She is a member of the American Psychological Association and the Association for Behavior and Cognitive Therapy, among other professional organizations.
- Make an attempt at decreasing the activities that received bad ratings in both categories and boosting the activities that received high ratings after a week’s time.
- In addition to being licensed in both New York and New Jersey, Dr.
- DBT and cognitive-behavioral therapy are some of her areas of expertise in the field of adolescent mental health.
- A Bachelor’s degree in Psychology from The University of Delaware, as well as a Master’s degree in Applied Psychology and a Doctor of Psychology (PsyD) in Clinical Psychology from Long Island University, are among her accomplishments.
- She is a member of the American Psychological Association and the Association for Behavior and Cognitive Therapy, among other professional organizations.
- Answer If you believe the notion of behavioral activation, then yes, you are correct.
Generally speaking, it is considered that when you engage in activities throughout the day that provide you with a sense of joy and/or success, your mood will improve to accommodate the circumstances of those activities;
- Everyone has poor moods from time to time. Encourage yourself to keep believing that things will turn around soon enough
- Try to be transparent with those who are providing assistance. Keep your distance from hugs and other soothing gestures unless they make you feel even more depressed. Discuss the issue with a close friend or family member
- Take deep breaths to relax
- Think about pleasant recollections
- Do something that will make you smile and chuckle. You may improve your mood just by laughing
- If at all feasible, buy a pet. The benefits of having a buddy may be enormous – dogs are the finest companions to have
- Make certain that whatever you do to cheer yourself happy does not become an escape or an addiction. If your bad mood or negative thoughts continue for a lengthy period of time, you should consult with a doctor for help. This might be a sign of serious depression, according to some experts. Despite the fact that clinical depression may be treated medically, it can have catastrophic implications if left untreated.
About This Article
Summary of the ArticleXIf you want to feel better, try not to worry about your current condition. Obsessing over what went wrong, or ruminating as psychologists refer to it, can cause us to focus on the negatives rather than the positives, and it accomplishes nothing to resolve the situation. Instead, try to divert your attention to something you find enjoyable, such as snuggling with a pet or spending time outside. When feeling stressed, take a stroll or engage in some physical activity to relieve your tension.
Continue reading for some helpful tips from our Counselor reviewer on how to make your place more happy.
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If you experience depression throughout the winter months, it’s possible that you have seasonal affective disorder. Reviewed:
Approximately 4 to 6 percent of Americans have seasonal affective disorder, experts say.
If shorter days and changes in weather sap your energy and cause you to feel down, you may be suffering from the characteristic symptoms of seasonal affective disorder (SAD), a kind of depression produced by variations in daylight and weather that occurs mostly during the winter months. What causes some people to become depressed? However, other experts believe that seasonal changes alter the body’s circadian rhythm, which is a 24-hour clock that governs how we operate throughout sleeping and waking hours.
The changing seasons, according to another idea, cause disruptions in hormones such as serotonin and melatonin, which are responsible for controlling sleep, mood, and overall emotions of well-being.
- Depression-like feelings that last for the majority of the day, every day, and follow a seasonal pattern
- Having a feeling of fatigue or lack energy
- You’ve become disinterested in hobbies that you used to like
- Appetite changes or weight gain are common. Oversleeping is a problem.
OTHER RELATED ARTICLE:10 Ways to Get Rid of Warm-Weather Seasonal Depression
How Common Is SAD?
According to the American Academy of Family Physicians, around 4 to 6 percent of the population in the United States suffers with SAD. According to the group, as much as 20 percent of the population may be suffering from a mild form of the condition known as “winter blues,” which begins when the days become shorter and colder. Women and young individuals are more prone than males to suffer from seasonal affective disorder (SAD), as are those who reside further away from the equator from the sun.
Debbie Pierce, MD, MPH, clinical associate professor of family medicine at the University of Rochester School of Medicine and Dentistry in Rochester, New York, says that treating SAD is critical because all forms of depression impair people’s ability to enjoy their lives to the fullest, to enjoy their families, and to function well at work.
Because seasonal affective disorder (SAD) is a kind of depression, it must be diagnosed by a mental health professional.
Pierce’s opinion, there are a variety of screening questions that may be used to assess whether or not someone is depressed.
Arlene Malinowski, PhD, 58, was diagnosed with seasonal affective disorder (SAD) around 12 years ago after reading about the symptoms in a magazine article.
As a Chicago native recounts, “I saw a decrease in how I felt and experienced the environment throughout the winter.” It was verified by the doctors she had been visiting for depression. IN CONNECTION WITH: Talkspace vs. BetterHelp: Which Online Therapy Is Superior? 246
Ready Your Mind in the Fall
As you prepare your home for the shift from fall to winter, you may want to think about how you might prepare your mind as well. According to Kim Burgess, PhD, founder of the Pediatric Psychology Center in Rockville, Maryland, and adjunct associate professor of psychiatry and behavioral sciences at The George Washington University School of Medicine and Health Sciences in Washington, D.C., scheduling time for mood-boosting activities on a regular basis can help people feel physically and psychologically healthier.
- Burgess recommends beginning in the autumn season by participating in pleasurable activities, organizing friend group chats and trips, picking interesting hobbies, and being involved in organizations or community work.
- According to a study published in 2017 in theEinstein Journal of Biology and Medicine, bright light therapy, which involves exposure to artificial light to assist maintain one’s circadian rhythm, is typically regarded a first-line treatment option for SAD.
- According to the Mayo Clinic, these gadgets, also known as phototherapy boxes, emit light that resembles sunlight and can aid in the treatment of seasonal affective disorder (SAD).
- For around 20 to 30 minutes every day, you’ll be required to sit in front of the light box.
- In addition, the Mayo Clinic states that experts often advocate utilizing the light box within the first hour after waking up in the morning.
- Make an appointment with your doctor to discuss whether a light therapy box is appropriate for you.
- These gadgets function as alarm clocks, but instead of waking you up abruptly with beeping or loud music, they emit light that gradually grows in intensity, much like the sun does during the day.
- According to a study published in July 2015 in the Journal of Affective Disorders, researchers discovered that dawn simulators were just as helpful as light treatment for those suffering from moderate seasonal affective disorder (SAD).
Consider Taking Antidepressants
With the help of delightful winter activities, Dr. Malinowski hopes to gain a head start on treating seasonal affective disorder (SAD). According to Malinowski, who is involved in a writing group and a reading club, “being proactive is the way to go.” What are the benefits of participating in social activities if you have SAD? According to Burgess, research has discovered a causal association between social isolation and depression in some cases. In addition, as a result of the COVID-19 epidemic, isolation has been in high demand recently as well.
They found that prolonged times of seclusion can have a long-term psychological impact on people, resulting in depression and post-traumatic stress disorder symptoms, according to a study published in March 2020 in The Lancet (PTSD).
Visiting with family and friends at a nearby park, participating in outdoor sports or yard activities, or going for walks when the weather permits are some of the suggestions she offers.
In the winter, when it’s too cold to be outside or too dangerous to travel, Burgess and her family can FaceTime or set up Zoom conversations with their friends and extended family members, she adds.
An Introvert’s Guide to Socializing Again in a Partially Vaccinated World251 is related to this article.
Add Aromatherapy to Your Treatment Plan
With the help of fun winter activities, Dr. Malinowski hopes to get a jump on treating seasonal affective disorder (SAD). As a member of a writing group and reading club, Malinowski believes being proactive is the way to go. For those suffering from SAD, why are social activities so important? Social isolation and sadness are proven to be associated with one another in studies, according to Burges. Furthermore, as a result of the COVID-19 epidemic, isolation has been in high demand recently. In a recent review study, the authors discussed the psychological consequences of being quarantined during the ongoing epidemic in question.
Visiting with family and friends at a nearby park, participating in outdoor sports or yard activities, or taking walks when the weather permits are some of the suggestions she offers.
In the winter, when it’s too cold to be outside or too dangerous to travel, we may FaceTime with friends and extended family members or set up Zoom conversations with them, according to Burgess.
Take a Vacation or ‘Staycation’
According to Kalayjian, taking a winter trip to a warmer region can help ease symptoms of SAD by allowing you to get away from the cold and dreary sky. Even a little respite from your regular routine in a sunny location might be beneficial in combating winter depression. For Kalayjian, the enthusiasm that can raise your mood can begin as soon as you begin planning your vacation and last for a few weeks after you have returned from your trip. Malinowski schedules trips to warm-weather pals throughout the winter months for just this purpose.
This involves taking time off from work and finding ways to participate in traditional vacation activities in your own home and town instead of traveling.
Consider Avoiding Alcohol
During times of stress or melancholy, people may drink more for a variety of different reasons, according to Burgess. In her words, “When someone is feeling ‘down,’ they are more prone to turn to alcohol, but alcohol creates even greater despair, thus creating a negative loop.” Also, if you discover that you’re drinking on more days of the week than you were previously, or that you’re consuming a higher amount of alcohol than you were previously, these changes might eventually lead to addiction, according to her.
Burgess believes it’s critical to figure out what’s driving the actions of the children.
She recommends that you question yourself, “Why do I believe I’m drinking more?” Burgess adds that speaking with your doctor if you believe you may have a drinking issue might be beneficial. 7 Alcohol-Free Ways to Unwind at the End of a Long Day RELATED:
9 Ways to Beat Depression – Rest, Medication
Start small and acknowledge that every small step they take creates a genuine, quantifiable change in their brain health. This is the most important thing for individuals suffering from depression. If you are in good health, a five-minute walk may not feel like much of an achievement, but if you spend the most of your day sitting on the sofa, it may be the first essential step on the route to improved health for you. Of course, all lifestyle modifications should be undertaken under the supervision of a medical practitioner, so if you are depressed, or fear that you may be, speak with your doctor immediately about your concerns.
- This may appear to be a no-brainer, especially if you’ve previously seen your doctor for your depression diagnosis and therapy.
- Obesity, for example, has been proven to impair brain function and can worsen depression in certain people who are overweight.
- Heart disease, high cholesterol, diabetes, anemia, thyroid difficulties, concussions or other brain injuries, stroke and other health problems may all have an impact on brain fitness, as can low levels of Vitamins B12 and D, as well as testosterone levels in the body (in men).
- Check the meds you’re taking.
- Prescription medications, such as those used to treat anxiety, insomnia, chronic pain, and depression, can cause mood swings, brain fog, and other cognitive and health problems.
- Many people put up with sleep problems because they believe they are untreatable, which is untrue.
My sleep apnea patients are frequently surprised by how much better they feel after receiving therapy.
And diagnosis is now more accessible than ever before.
You are probably aware that physical activity is beneficial to the brain.
Exercise is also a fantastic mood enhancer and a helpful aid in the treatment of depression, as has been demonstrated.
During the first four days, walk for five minutes a day.
Make a connection.
Participating in a dancing class, attending a spiritual meeting, or volunteering are all activities that serve to activate portions of the brain that are important for maintaining mental health.
Eat healthfully and take DHA supplements.
However, I urge that you include the Omega 3 fatty acid DHA in your diet as well.
Although stress is a big strain on the brain, it may also be a factor to depression as well as a result of depression, making stress reduction a good goal to strive towards.
Set aside some time to reflect on the sources of stress in your life and develop strategies to alleviate them.
Be cautious of your surroundings.
If you are unable to attend a class, browse online for lessons on how to do it on your own, or rent a DVD from your local library to learn the basics.
Begin with only a few minutes of meditation or peaceful breathing every day, and work your way up to 20 minutes, many times a week, as your schedule allows.
Get your thoughts together.
In recent years, fascinating research has revealed that the adult brain is changeable in ways that we couldn’t have imagined a few years ago.
Starting with something as simple as reading the newspaper for 10 minutes or trying to memorize five items from your grocery list can help a depressed person gain the mental strength they need to perform mental gymnastics.
Then set a weekly goal for yourself to enhance your daily “thinking time.” MD, PhD Majid Fotuhi graduated from Harvard Medical School with a degree in medicine and from Johns Hopkins University School of Medicine with a doctorate in neuroscience.
As the founder and chief medical officer of the NeurExpand Brain Center in Lutherville, Maryland, he is also the author of Boost Your Brain: The New Art and Science Behind Enhanced Brain Performance, which was published in 2012.
20 Genius Tricks to Instantly Cheer Yourself Up
We’ve all had periods of depression and disillusionment. And the good news is that it’s a lot easier (and faster) than you would imagine to turn a frown upside down. What follows are 20 wonderful tips that will guarantee that you will feel better in no time. Oh, and did I mention the greatest part? They are all simply available, affordable, and require little to no time to complete. You may be back to feeling like your old self in a matter of minutes. And when you’re ready to make a permanent change in your attitude, check out these 70 Genius Tricks to Make You Instantly Happy!
Having participants brainstorm as many alternative answers to a problem in 10 minutes (they didn’t even have to be excellent solutions) made them feel joyful, creative, energized, and powerful, according to Princeton and Harvard University researchers.
According to research performed at Ohio State University, lemon essential oil produces an instant and quantifiable increase in mood.
By running your nail over the surface of the oil or twisting the peel before putting it into a glass of water, you can bring oil to the surface of the oil.
However, there’s no questioning the effectiveness of the placebo effect, so if it’s working for you, don’t stop using it.
According to new study from Uppsala University in Sweden, only 10 minutes of stroking a dog may significantly raise your levels of oxytocin, a hormone that has benefits comparable to anti-depressants and can help you feel more relaxed.
And if you really want to enhance your relationship with your dog, check out Why You Should Talk to Your Dog Like It’s a Baby.
So if you’re feeling low, treat yourself to a little piece of sugary goodness.
And for even more reasons to indulge, check out How Chocolate Will Boost Your Workout for more information.
Low levels of serotonin have been related to sadness, whereas dopamine is the neurotransmitter that provides us with emotions of pleasure and allows us to enjoy our lives more fully.
And for additional information on how affection may improve your mood, see Why Scientists Say Holding Hands Is Amazing for You for more information.
Digital images are also effective, so you won’t have to tote about a bulky book if you want to feel better quickly.
Shutterstock The act of creating something, whether it’s through painting, playing an instrument, writing, dancing, or anything else that exercises your creative muscle, has been shown to enhance mood, according to a research published in the American Journal of Public Health in 2012.
The same study also discovered that simply being around something creative may improve your mood, so turn on the Bob Ross and prepare to feel better.
If you’re feeling down in the dumps, try standing or sitting up straight, with your shoulders back and your head up, rather than slouching with your arms crossed over your chest to lift your spirits.
The ability to improve your mood isn’t the only advantage of having good posture.
Shutterstock According to a research published in the journal Psychiatry and Clinical Neurosciences, chewing flavored gum can induce a state of “relaxed focus” that is comparable to that experienced by monks who practice Zen Buddhism.
And for even more snacks that can increase your pleasure as well as your health, consider including these 40 Best Foods For Your Brain on your shopping list.
According to Melissa Wenszell, a music therapist, it also has other benefits such as stress reduction, endorphin stimulation, and the production of oxytocin.
And, to truly make the most of it, turn on the karaoke and belt out the 30 Funniest Lines From Country Songs to make yourself laugh till you cry.
If you’re feeling down, turn to YouTube and watch a hilarious video.
For those who have someone with whom they can share a kiss, a quick kiss can be precisely what the doctor ordered.
Deep, regular breathing is described as breaths taken through the nose that fully expand your abdomen before being exhaled.
Shutterstock In the end, it turns out that there is a reason why people say “grin and bear it.” According to a study released by the Association for Psychological Science, smiling has been shown to reduce the body’s stress response regardless of whether the individual is genuinely joyful.
However, even if you aren’t feeling particularly happy at the moment, your decreased stress level may make you feel happier in no time.
Meditating is a quick and effective approach to relieve the stress that is weighing you down.
If you want to get the most out of your quiet time, brush up on these 10 Ways to Concentrate Better During Meditation.
Cheerful music, in this example, cheerful pieces by composer Aaron Copeland, as compared to more somber-sounding compositions by Stravinsky, according to research performed at the University of Missouri, enhances mood both immediately and over time.
Shutterstock Going on a stroll can help you to be more creative, and being creative can help you to be in a better mood.
In addition, taking a stroll might help to reduce tension.
A runner’s high is something that almost everyone has heard about at this time.
More intense activity, on the other hand, will provide a greater surge, so you may attempt running in bursts.
Making a nice experience throughout your day is a terrific method to lift your spirits, and having a talk with your buddy is an excellent approach to do this.
When it’s your turn to be the positive buddy, pass along these 40 Random Facts That Are So Funny You’ll Be Dying to Tell Your Friends About Them to your friends.
Once it’s in place, your brain begins to produce more of the feel-good hormone serotonin, which helps you to relax.
You don’t want a surge in your blood sugar to set you up for agony later on when your blood sugar levels drop.
Click here to learn more incredible secrets about living your best life!