Ten tips for dealing with the blues

It's natural for people to feel sad from time to time, just because you’re feeling blue one day that isn’t a sign to go running to the bottle of Prozac.

However if your depression has lasted longer than the same two week period you should go talk to a professional.  To get more info on the about depression click here

This weeks blog will talk about ten things you can do when you’re feeling down.

1.)                Forgive. Forgive yourself forgive others, try not to dwell on the negatives. You do not owe the world perfection you are allowed to make mistakes.

2.)                Work on some self-care, it can be something as small as taking a warm long shower or washing your face.

3.)                Treat yourself! If your funds allow it go buy yourself something you’ve been wanting. This might even make you crack a little smile.

4.)                Eat a hot meal. It is important to give your mind and energy the fuel it needs to run properly.

5.)                Listen to your favorite songs. I know during a sad episode it is easy to want to listen to sad music but trust me this doesn’t help. Avoid the sad songs and put on some of your favorite other kinds of music. If the mood strikes you even try to dance a little.  

6.)                Cry. It is okay to cry, sometimes it’s best just to let those feelings out.

7.)                Clean up. The environment around you does have an impact on your mental health. Cleaning will also give you something else to focus on.

8.)                Distract yourself, watch a movie,read a book or even catch up with an old friend.

9.)                Say positive affirmations in the mirror. Say aloud three things you like about yourself. Nothing negative only positive thoughts here. If the message isn't sinking in repeat them again.

10.)            Believe that things will get better. This sadness is only temporary. You will get through this and you won’t feel like this forever.

12 Unhealthy coping mechanism

 Last week I made a list of twelve healthy ways to improve mental health and this week I would like to change the tone to negative/unhealthy ways to deal with declining mental health. I hope these tips can help people realize that these tips might feel helpful in the moment however, over all it’s harmful in the long run. The complete list from healthlinkbc.ca can be found here

• 1. Criticizing yourself (negative self-talk)- I’m sure we have all heard the cliché that we are our own toughest critic, It is important to hold yourself to your personal standards however, it is important to be able to forgive yourself when you make a mistake, No one expects you to be perfect,
• 2. Driving fast in a car- Sure driving around fast can be run but it can turn into a serious even life threating situation. If you must drive fast please be hyper-aware of your surroundings.
• 3. Chewing your fingernails- Personally I am guilty of this one myself. I’m sure the occasional nibble on your nails is okay but the problem arrives when the person becomes to anxious and they chew their nails until they bleed. This is painful and self-destructive
• 4. Becoming aggressive or violent (hitting someone, throwing or kicking something)- Violence is never the answer, also I’m assuming we’re all adults here. Getting into a fight no longer means a week suspension from school it could mean jail time. Also even if the violence is just punching a wall into a wall that is one of the warning signs of potential domestic violence. If you really need to get some of that aggression out I would suggest punching the bag at the gym and or punching/screaming into a pillow. Give yourself time to calm down before confronting the issue.
• 5. Eating too much or too little- Personally I fall into the eating too much when I find myself in a dark place but trust me that double bacon cheeseburger and cheese fries won’t fix the mental health issue. On the flip side eating too little is terrible for your body, your body needs food to give you energy.
•  6. drinking a lot of coffee- This one is hard for me I’ll admit, my mind is trained at this point that coffee makes everything better. Another cliché alert is that “there is too much of a good thing” high levels of caffeine can cause your heart to race and is most likely to cause anxiety instead of easing it.

• 7. Smoking or chewing tobacco- I have been a smoker for over 14 years now. Trust me it is not something I’m proud of. The cigarette gives a temporary relief but the damage that is being done to your lungs more often than not can not be repaired.
• 8. Drinking alcohol- alcohol is so deeply entangled with American culture. A few drinks here or there with some friends is okay. Drinking turns into a negative coping skill when people drink excessively/ multiple times a week and are using the alcohol to run away from their problems.
• 9. Yelling at your spouse, children, or friends- Again personally I have been guilty of this but the aftermath is never worth it, I feel like we lash out at the ones closest to us because we feel like they won’t leave us but that thinking is flawed the people closest to us the ones that we love we should offer them kindness that they deserve.
• 10.Taking a drugs – drugs are just another temporary escape that won’t solve any of the problems. They might make you feel good for a few hours but the comedown will leave you feeling even lower than before.
•  11. Misusing prescription medicine- this is dangerous! I Personally know two of my friends that have passed away from prescription medicine overdoses. If you feel like you need medication get it from a professional and please use as directed.
• 12. Avoiding friends and family- isolation is depressions Disney world. There is nothing wrong with taking some me time every once in a while, but it becomes an issue when you can’t reach out to the important people in your life.

 

I hope that after reading this list you have learned that most negative coping mechanisms, just make the problem worse, are dangerous for your health and only offers temporary solutions.

Twenty tips to improve your mental health

 I have gathered these tips from Mental Health America (MHA), and personal experiences. Some tips I found online aren’t covid friendly so those have been cut from the list! However the full Mental Heath America tip list can be found here.  

1.Start your day off with something you’ll look forward to. It can be as simple as making your favorite coffee, make or pick up your favorite breakfast, anything that will motivate you to get out of bed in the morning. Personally, I make my favorite pumpkin spice coffee to start my day off on a positive note.

2. Write in a journal, you can let out emotions through writing. Mental Health America recommends keeping a gratitude journal each day write three things you are thankful for and three things that you accomplished today. Three things that I’m thankful for is my best friend, my health and chocolate. Three things I accomplished today was going to all my classes today, I took out the garbage and I actually cooked dinner tonight.  

3. A personal tip I like making lists of the things I need to accomplish that day and it feels awesome to check things off. I know that writing the list seems like a huge task but trust me putting that big checkmark or crossing something off makes it worth it.

4. Cook a warm meal! One of my go to’s is garlic butter chicken. A link can be found here. The recipe is simple the only ingredients I use is chicken breast, butter and garlic salt. Baked garlic butter chicken recipe

5.  Keep it cool for a good night's sleep. According to MHA the optimal temperature for sleep is between 60 and 67 degrees Fahrenheit.

6. Baby steps, instead of looking at the big picture break down that huge assignment into chunks. Reading 5-6 pages a day is much easier than cramming 55 textbook pages into one night. Martin Luther King, Jr. has a wonderful quote on this “You don't have to see the whole staircase, just take the first step." This also works for improvement goals.

7.Change it up. Try something new like trying a new recipe, doing one of those pintrest crafts you’ve had bookmarked forever, write a poem.

8.Treat yourself to some dark chocolate. According to MHA “The flavanoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.” This is backed by science! Scientific breakdown

9.Try to laugh! We all know laughter feels good. Call that funny friend or watch stand up on Netflix my personal favorite comedian is John Mulaney

10. Dance it out! Dancing reduces cortisol (the stress hormone) in your brain. Put on some of your favorite music and dance while doing chores or even just dance alone.

11.Relax in a warm bath. I have attached an article that talks about the 10 scientific proven health benefits of taking a bath benefits here again YEAH SCIENE!

12. Spend some time with a furry friend. Time with animals lowers the stress hormone – (cortisol), and boosts oxytocin (which stimulates feelings of happiness.)

13. Try prepping your lunches or picking out your clothes for the work week. You'll save some time in the mornings and have a sense of control about the week ahead.

14. Work some omega-3 fatty acids into your diet they are linked to decreased rates of depression among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.

15. Practice forgiveness - even if it's just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.

16.  Do your best to enjoy 15 minutes of sunshine (if mother nature is willing) Sunlight synthesizes Vitamin D, which experts believe is a mood elevator. I personally have been taking vitamin D3 which I found at the CVS in campustown and I have noticed that I have more energy! No more need for that 3pm nap!

17.Take vitamins, this helps promotes self care, Like I just said I’ve had good luck with vitamin D3 however women’s/men’s daily vitamins can help your body. Don’t worry about overdoing it on the vitamins because whatever your body doesn’t need your body will naturally flush out. (I’m not a doctor but I’ve learned from personal experience)

18. Say positive affirmations in the mirror. Say aloud three things you like about yourself. Nothing negative only positive thoughts here.

19.Get help if you need it. There is no shame in talking to a professional about your feelings.

20.Quite your mind, try to mediate! I didn’t think mediation was for me until I tried it one day! Youtube has guided mediations I have linked one of my favorites.

 Overall I hope that you can try to work a few of these tips into your daily life to help improve your mental health! Have you tried any of these tips or do you have any others? Let me know!