A period of low mood can arrive, unannounced and unexpectedly, even at the best of times. And we think it’s fair to say that these last three years or so certainly haven’t been the best of times…
The Office for National Statistics reported back in May of 2021 that 1 in 5 UK adults had experienced depressive symptoms during the pandemic, with ongoing uncertainty over the virus, job security and a rising cost of living only set to exacerbate these issues.
In such cases, prevention is often as effective as cure; identifying an onset of low mood and arresting it via a set of healthy, wholesome methods can be a useful tool in avoiding a more serious episode of depression manifesting itself. With that in mind, here are 6 things you can do to help lighten a bout of low mood.
Exercise With Consistency
Most people know that exercising is good for your mental health, but when you’re in the middle of a rut, it can be difficult to find the motivation to go and actually get some.
Remembering why it’s so important will help motivate you to get out and exercise. Not only does consistent, dedicated exercise (the NHS recommends 150 minutes of moderate exercise a week) release endorphins, but exercising can also help you sleep better at night and reduce your stress levels. Endorphins are released during physical activity, and these feel good transmitters can help us feel more positive and able to cope with life’s more challenging situations.
Indeed, one of the most incredible things about exercise is that once you’re in a rhythm, regularly working out will make the other elements of your life easier to tackle, too. Often, the key tenets of tackling low mood seem to feed into one another; if you’re sleeping better, it’s easier to exercise vigorously. Should you exercise vigorously and regularly, you’ll sleep better. Develop a disciplined mindset from early nights and regular exercise, and you’ll likely start being more disciplined about your diet, too. Speaking of which….
Eat Healthily
It is incredibly important to eat healthily during bouts of low mood. It’s counterintuitive, we know, but when you’re going through a period of decreased motivation, food can become less of a priority and it can be hard to find the motivation or energy to plan meals or cook. But this is the time when home cooked, healthy, wholesome meals are absolutely essential.
Diet can affect your mood in myriad ways, both positively and negatively. Getting good nutrition and maintaining a healthy diet is key to managing stress levels, and this thing isn’t only about avoidance and denial.
Though managing stress through diet focuses largely on stabilising levels of sugar in the blood, according to the National Center for Complementary and Integrative Health via Everyday Health, foods containing Omega-3 have been shown to reduce stress and anxiety when enjoyed as part of a balanced diet. Avocados, oily fish such as salmon and mackerel, nuts and seeds all contain generous amounts of the stuff.
Talk About What’s Going On With People You Trust
Indeed, whether it’s talking with a close friend or family member, or opening up to a professional in the mental health field, it is so important that you tell someone about what you are experiencing. It is very likely that the person you are talking to has either experienced something similar themselves, or they have a close friend who goes through it.
By reaching out to family or friends, you’ll alleviate some of the weight of suffering through your negative feelings alone. It’s good to talk, as they say.
Speak To Your GP About Treatment Options
If things continue to be rough or you feel like you can’t cope, then it’s imperative that you contact your GP for advice on treatment options. Treatment, whether that’s therapy, medication, or a more holistic approach, can help lift that dark cloud, but it’s often a long process, so don’t hesitate to seek advice at the nearest possible opportunity.
Therapy, using in the form of a range of talking therapies, in particular, is not just for people who have been diagnosed with an illness or who are in the midst of a mental health crisis – it is recommended that everyone should seek out a therapist; as much a preemptive measure as a panacea giving you the tools to help you feel perkier and more optimistic.
Types of talking therapy include Behaviour Therapy, Cognitive Behaviour Therapy, professionally guided at-home therapies, Interpersonal Therapy, and Mindfulness-Based Cognitive Therapy, sometimes used in tandem with the prescribing of anti-depressant drugs.
You can find more information on help available on the NHS here.
Join A Support Group
Joining a support group is an excellent way to meet people who are going through similar experiences as your own, enabling you to gain access to coping techniques and learn how to help others. It’s comforting to know that there are other people out there who can relate to everything that you’re going through and it often feels like they’ve been in your position before. It’s comforting to know that there are other people out there who can relate to everything that you’re going through and it often feels like they’ve been in your position before.
Many mental health organisations offer free support groups where you can meet up with others and talk about what you’re going through. Some of the best types of support groups for acute mental health issues are ones that give you the opportunity to receive support and give it. By helping others, you’re giving them the inspiration they need to keep going through your struggles with them.
Check out our list of 9 free mental health support services here in the UK for more on that.
Sleep Deeply
One of the most important aspects of good mental health is getting sufficient sleep. Sleep is a natural mood regulator and is essential for maintaining your brain chemistry. Something as simple as getting enough daylight could help regulate your sleep and wake cycles. Develop a routine for before bed where screens are put to one side and you give your brain ample time to unwind for best results.
So, before you hit the hay tonight, check out these 5 IDEAL steps to the perfect bedtime routine. Just don’t read the article in bed!
*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified mental health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*