As your breathing slows, it will stop the fight-flight-freeze reaction happening in your nervous system, so your body will slowly return to normal. Sometimes it can be hard to inhale deeply, especially if you’re experiencing anxiety. If that’s the case, start by exhaling as slowly as you can.
If you can’t seem to figure out the problem, try asking yourself the opposite: What would it take for you to feel happier?[3] X Expert Source Nicolette Tura, MAAuthentic Living Expert Expert Interview. 23 January 2020. Once you figure out what’s wrong, start thinking about whether there’s anything you can do to make the problem better. If there is, brainstorm a few steps you might take to start changing that. If you’re feeling sad but there doesn’t seem to be a certain reason why, you might be experiencing depression. It’s a good idea to talk to your doctor if you think that might be the case.
For instance, instead of thinking, “I failed that test—I’m so worthless,” you might think, “I’m going to make a plan to study better so this doesn’t happen again. I know I can improve this grade. " This can be really hard at first, but it gets easier with practice. Start by just learning to notice your thoughts, then work up to replacing them with more hopeful, positive statements. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Our thoughts have the power to transform the world around us for either the better or the worse. Happy people aren’t necessarily the ones with the best circumstances; they are the ones with the best attitudes. [6] X Expert Source Nicolette Tura, MAAuthentic Living Expert Expert Interview. 23 January 2020.
It’s thought that sunlight affects your mood by boosting your levels of vitamin D. Low vitamin D levels have been associated with depression—but even 10-20 minutes in the sun can help your body start making more of this important nutrient. [8] X Research source Remember to wear sunscreen if you’re going to be outdoors.
You might also read a funny book, comic strip, or magazine. For an in-person laugh, go to a comedy show or trade funny stories with a friend. If nothing else works, force yourself to fake laugh. Try laughing in different silly voices, too. It usually won’t take long before this turns into full-fledged giggles.
Many recipes have some room for you to improvise, so you get a chance to express your creative side. For instance, you might experiment with how much rosemary or garlic to put in a pasta recipe, or you might get artistic when you’re decorating a cake.
Even if you don’t have much space, you can still repot a houseplant, start a windowsill garden, or put a pretty flower in a pot near your front door.
Talking to someone else can help give you perspective on what you’re going through. It will also strengthen the connection you have with the people you’re talking to. [13] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you feel like you don’t have anyone you can talk to, try taking a class or joining a club to meet new people. You can also talk to a therapist—hearing a professional opinion on your situation can be really refreshing. If there’s anyone in your life who makes you feel bad about yourself, limit your time around them, if you can. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Your journal is just for you—you can keep it forever, or you can tear up the page as soon as you’re finished writing. Don’t worry about being a perfect writer. Just sit down and start writing down your thoughts as they come to you—free writing is a great form of self-expression.
If it’s hard to think of something you appreciate right now, start small, like that you had enough to eat today or that you’re safe and warm. You can even be thankful for happy memories or certain people in your life. If you acknowledge these on a regular basis, it can actually become even easier to notice other good things in your life.
Take a long bath[18] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Listen to music (sing along if you want!)[19] X Research source Play with a pet Spend time in nature Read a book Knock a few (small) things off your to-do list Put together a puzzle Do yoga[20] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
It could be an outdoor activity like golf, tennis, swimming, or hiking, an artistic activity like music, painting, or photography, or a philanthropic activity like volunteering at an animal shelter. Take a day trip. [22] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source You don’t necessarily have to do the same thing every day. Write out a list of things you like to do or stuff you’ve always wanted to try. Then, choose something from that list to try each day. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Donate money or items to charity Do volunteer work Write a note to encourage someone who’s struggling Surprise a sick friend with lunch Call to chat with a lonely relative
Walking outside Dancing to upbeat music Following along with a fun workout video Swimming Doing martial arts
Avoid eating foods that are high in sugar or refined carbs. These can cause your energy to crash after a few hours, which can affect your mood. A deficiency in certain B vitamins can actually lead to depression. Be sure to include plenty of leafy greens, chicken, eggs, beans, and citrus fruits, which are all high in these nutrients. Omega-3 fatty acids can also help stabilize your mood, so eat fatty fish like salmon, tuna, herring, and mackerel. [28] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Craving a sweet treat? Enjoy a piece of dark chocolate, which might help improve your mood while lowering your stress levels. [29] X Research source
It will also help if your bedroom is dark, cool, and quiet. If you need to, invest in things like a sleep machine, fan, and room-darkening curtains to create a calming environment for yourself.
There’s nothing wrong with getting help for your mental health. In fact, it takes a lot of strength to admit when you could use an outside perspective to help you feel better!
