Recently, my friend Heather DeGeorge, health and wellness coach, posted a question to her Facebook page. She asked people what helped them when they were feeling out of sorts. The suggestions came pouring in. Yes, yes, yes! I thought, as I read each
one. I even added a few ideas
myself. Those ideas all work for me, so
I wondered, Why do I forget to do them when I am feeling down? The answer was: because I simply can’t remember them when I’m lost in the haze of a funky, foggy mind. So, I decided
to make a list for future reference, and I wanted to share it with you.
Coffee
Need I say more? I
don’t even drink caffeine, but my morning just doesn’t feel complete without a
warm cup of decaf with almond milk. If
you drink leaded, just having that shot of caffeine can definitely serve as a
pick-me-up. Coffee or tea sometimes just feels like a comforting treat. In the summer, I like to do
an afternoon iced coffee as a little treat.
Yummmm.
Gratitude
Happiness is not what makes us grateful, it is gratefulness that makes us happy. - David Steindl-Rast
Being grateful can shift your mood dramatically. It focuses your attention on what is already good, and takes the focus off of problems and obstacles. According to the Law of Attraction, what you focus on the most is what will come to you. As Marci Shimoff says "Gratitude is a way to incline your heart toward joy."
Practice gratefulness by creating a gratitude journal. Every morning, night, or whenever you need perspective, write down 3 things in your journal you are grateful for that day/moment. You can always find something you are grateful for...even the tiniest thing. It won't take long for your state of mind to shift towards a more positive place.
15 Minutes of decluttering
Just a short stint of decluttering your environment helps
you feel accomplished and helps clear up the chaos in your mind! SET A TIMER—this keeps the task small, so it
doesn’t feel overwhelming. Just start anywhere. Don't over think it. Clean up a
desk area, make your bed, or clear off the kitchen counter. Decluttering anything helps my motivation,
and makes me feel ready to take on other tasks. I should do it more...just ask my husband.
Making Lists & Plans
To me, this is also a form of decluttering. It transfers the to-dos from the mind, onto
the paper. If I don’t do this, I forget
things. I feel overwhelmed with all the
things I have to do that I can’t even remember.
Just creating a to-do list alone is so powerful. Don’t worry if you don’t get everything on
your list done. Just crossing off a few
things feels good. You can even go a
step further, and create a schedule.
Schedule some of those to-do items into your day so that you have
something to cross off your list later.
Creating lists, plans, and schedules helps me feel more confident,
in-control, and on top of things.
Getting dressed
This is HUGE for me, and I don’t do it enough. Even on my most depressed days, when I feel completely
“off” and sad for no reason, just taking a shower is a huge step that can get
the ball rolling. The water and the act
of doing one little thing for myself, energizes me enough to feel like I can
face the day. If I can, I will even do my
hair and put on a little makeup. This
makes me feel even better about myself, and feel like I accomplished something. It sounds so simple to many people, but if
you are in the grips of depression, or even a temporary funk, even the most
basic tasks feel like an impossible feat.
Music, music, music!
Ahh, music. This is something near and dear to my heart, so I’m going to go off on a tangent here. Since my hubby and I are both in a band, people often ask, “So, do you guys have music constantly playing in your house?” The answer is, “actually, no.” I’m not really sure why, but I think part of the reason is that we have 2 boys. There is plenty of chaos and noise surrounding us at all times. Adding music to the mix sometimes just feels, well...stressful. The other reason, is that, we just never think of it. It hasn’t become a habit. However, I have noticed that I LOVE the music in the background at other people’s houses, or when we have someone over for a BBQ or bonfire. It really enhances and even changes the mood.
So, why not when it’s “just us”? We don’t have to play stressful or busy music like death metal, or Rush (sorry, had to). We can always throw on some chilled-out music, like Bob Marley, Norah Jones, or John Mayer, right? Or, we could be total rebels and blast some classical music. According the Classical Forums, “Classical music affects the brain’s organization and abilities, through its melody and rhythm. The rhythm raises the level of serotonin produced in your brain.” How ‘bout them apples?
Also, for many, watching live music is incredibly energizing!
Another aspect of music that can REALLY help you out of a funk is singing. I know a little somethin’ somethin’ about this. I used to have an hour and a half commute to and from work each day. I would leave the office feeling tired, hungry, and pissed off every day. I spent my whole ride home singing along with whatever I was into at the time, or whatever I was learning for my band. I kid you not, I would walk in the door a completely different person. I had a spring in my step, and my hangry attitude had totally turned around.
To me, it feels like a meditation of sort. You are concentrating on the words, the melody, the breathing, and the pitch, rather than thinking about the to-do lists, or the person that totally irked you that day. Research shows that singing can help lower your heart rate, decrease blood pressure, reduce stress, reduce pain, increase lung capacity, relieve asthma and its symptoms, improve posture, boost energy levels, and increase feelings of relaxation. It can also be beneficial for Alzheimer and other dementia patients. So sing your little heart out!!
I am thankful that I am at a stage in life that I can sing in the car again around my kids. When my oldest was younger, he would say “mommmm, stoppppp!” When my youngest was younger, he literally had the saddest crying episodes when I sang. I’m talking full-blown, quivering bottom lip, huge tears, just-lost-your-best-friend kind of crying. It was funny and a little heartbreaking all the same time. Anyway, I am taking advantage of this small window I may have to belt it out in the car.
The same goes for playing an instrument. Playing an instrument as a child keeps the mind sharper as we age. "Music-making is linked to a number of health benefits for older adults," said Suzanne Hanser, Berklee College of Music in Boston. "Research shows that making music can lower blood pressure, decrease heart rate, reduce stress, and lessen anxiety and depression. There is also increasing evidence that making music enhances the immunological response, which enables us to fight viruses," Hanser said. So there you have it. Music rocks!
Relaxing Bath
A warm, comforting bath can really be a mood-changer,
especially if you are stressed or angry.
Add some candles, and relaxing music for an even better experience. (Or earplugs.)
I occasionally like
to do detox baths to support the body in flushing toxins.
Detox Bath:
1. Add 5 – 10
drops of essential oils (lavender is great to support relaxation) to 2 cups of
Epsom salt.
2. Fill bathtub and add salts.
3. Add 1 cup of
baking soda. This helps to neutralize
the chlorine and chemicals in the water, and also helps the body absorb the minerals
in the salt.
4. Immerse as
much of your body as you can for at least 20 minutes.
5. Since you may
feel a bit lightheaded from detoxing, make sure you rest and rehydrate by drinking
water when you are done.
Nature
Nature is amazing. It’s healing. Sunshine.
Fresh air. Trees. Plants.
Water. Negative ions. Any kind of nature
positively affects energy and mood. New
research from the Netherlands shows that people who live near a park or wooded
area experience less depression and anxiety, and a study from the UK found that
a walk in the country reduces depression in 71 percent of participants.
Scientists have also known that sunlight can ease depression -- especially SAD,
or seasonal affective disorder, in winter.
There are
many reasons nature is so effective in lifting people's spirits. Exposure to nature not
only makes you feel better emotionally, it contributes to your physical
well being, reducing blood pressure, heart rate, muscle tension, and the
production of stress hormones. It may even reduce mortality, according to
scientists.
Google “Forest Bathing” and “Earthing,” too.
Exercise
Yeah, I know. It’s really, really, reeeeeeallllyyyy hard to exercise when you are down in the dumps and
unmotivated. However, if you really want
to fight your way out of it, exercise will definitely not hurt. And several studies confirm that exercise improves mood. Research also suggests that moderate exercise
can positively affect even long-term depression. Doing something good for your body will also
give you a confidence boost, and help you feel
that you’ve accomplished something worthwhile. This doesn’t have to be a major
undertaking…just a simple bike ride or a 30 minute walk is helpful. Exercise also encourages being in nature. Win- win.
Read something inspirational
Have you ever read something inspiring that made you think hell yeah!!?
Ok, maybe that’s just me.
Ahem…anyway, this will be
different for everyone, of course. For
some people it’s poetry, but for others it could be biography, The Bible,
self-help, or even fiction. What type of
reading inspires you and energizes you?
Keep this material on hand for when you need some motivation!
Self care
As parents, we often put ourselves last, which can leave us feeling neglected, resentful, and...frumpy. This is why self care is important. A mani, pedi, massage, or getting your hair done can be
uplifting. It makes me feel more
confident and put-together. Take some me time--meet friends for coffee, go for a walk, attend a girls night out, take that bath, or read a book. Take a break. It doesn't have to be expensive, just make yourself a priority so that you can be rejuvenated and present for your family. Getting some alone time or more sleep should also be considered self care. Nap, anyone?
Creativity
Many people just don’t fulfilled unless they are creating
something. I tend to lean towards this
category. There is something calming about creating. I don’t feel like I am a super
crafty type person, but I love writing.
I love making spreadsheets that calculate things to make life easier. I like having an end product that I created
from “nothing”. I love taking an old, ugly piece of furniture and making it beautiful and unique. Some people love painting, gardening, drawing, making jewelry, or organizing! What is something creative that makes you happy? Time to pull out the crayons!
Meditation or Prayer
Meditation doesn’t have to be a big undertaking. Just simply sitting still in silence, and
trying to empty your mind of thoughts, can have a profound effect. It becomes easier, too, as you become more
experienced at quieting the mind. You
don’t need a mantra, or crazy poses. You
can just sit at your desk or on the couch.
Start with just 5 minutes and work your way up.
Research shows improvements in mood, pain threshold, immune
system activity, and bronchial and arterial smooth muscle tone. The studies
also show a decrease in stress hormones and a reversal in the effects of
chronic stress.
Daily practice offers the greatest benefits. By meditating
on a regular basis you can train your mind to relax and release stress.
Prayer is also showing the same benefits as meditation. Focusing on God and gratefulness, instead of
focusing on our mood, is beneficial to our well being. Several studies have shown that prayer and
other spiritual practices reduce or alleviate depression. (The American Journal
of Psychiatry). And we can never have too much God in our lives. :)
Energy balancing
Our heart produces and energy field. Our body runs on energy.
There are many factors than can cause this energy to become unbalanced,
blocked, and stagnant in certain areas.
There are also several techniques to help re-balance your energy. Yoga and deep breathing is helpful. Reiki is another form of energy work. My
chiropractor does kinesiology and unblocks stagnant energy. For DIY energy balancing, try Donna Eden’s 5minute energy routine or the Morter March/M Power March exercise.
Essential Oils
Essential oils have amazing properties! They support the body, and many have very
uplifting aromas. Essential oil is the
lifeblood of a plant. All living things,
including the human body, have a measurable energetic frequency. Essential oils start at 52 MHz and go as high
as 320 MHz. A healthy body typically has a frequency ranging from 62 to 78 MHz,
while disease begins at 58 MHz. In one
study, the frequency of two individuals, the first a 26 year old male and the
second a 24 year old male, was measured at 66 MHz each. The first individual
held a cup of coffee (without drinking any), and his frequency dropped to 58
MHz in 3 seconds. He put the coffee down and inhaled an aroma of essential
oils. Within 21 seconds, his frequency had returned to 66 MHz. The second
individual took a sip of coffee and his frequency dropped to 52 MHz in the same
3 seconds. However, no essential oils were used during the recovery time, and
it took 3 days for his frequency to return to its initial 66 MHz.
Essential oils have countless benefits in supporting the body. I love them and use them every day. Make sure to only use pure, high-quality essential oils.
Help Others
Believe it or not, helping others makes you feel good! It’s a satisfying feeling when you have
assisted someone else, or cheered someone up.
It also takes the focus off ourselves and our thoughts, which is
sometimes just what we need. Write
someone a letter of encouragement. Help someone with a chore. Give someone a genuine compliment. Smile for
no reason. Be a good friend. Shovel the neighbor’s sidewalk. Buy someone behind you in line a coffee. Pay it forward. Go the extra mile.
The person you are helping will not be the only one feeling good! Another win-win.
Talk it out
I am mostly an extrovert so I usually love to talk. Unfortunately, my hubby really isn’t a big
talker. I tend to stew about things, and
then feel sorry for myself because “no one understands.” However, if I can talk about it, everything
comes into better focus, and I can usually process the feelings. If you have a friend or therapist that you
can talk to, do it! Sometimes just
getting our feelings out instantly provides clarity, and makes us feel better. Bonus if you have a friend who is positive
and energetic. It’s contagious!
If you are really down, and some of these ideas seem too
overwhelming, just use the 15 minute rule.
Set a timer for ONLY 15 minutes.
As FlyLady says, you can do ANYTHING for 15 minutes. Pick one and get going! Just the activity of doing something will
usually kickstart your journey out of the funk. Most likely, you will feel so motivated by what you’ve accomplished in
that short amount of time, that you may want to keep going. If so, go ahead! If not, stop at the 15 minutes and feel good
because you accomplished something!
~~~~~~~~~~
Sources:
http://www.classicalforums.com/articles/Music_Brain.html
http://healthylivinghowto.com/1/post/2012/01/detoxification-part-i-healing-waters.html
http://www.naturalmomsblog.com/singing-improve-mood-raise-energy.html
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/environment/nature-and-us/how-does-nature-impact-our-wellbeing
http://www.apa.org/monitor/2011/12/exercise.aspx
http://younglivingoillady.com/home/frequency-of-essential-oils/
http://www.care2.com/greenliving/meditation-boosts-mood-eases-pain-and-stress.html
http://www.npr.org/templates/story/story.php?storyId=104310443
http://buildingabrandonline.com/glen/prayer-changes-your-brain-in-4-simple-ways/
Disclaimer: I am not
a doctor or therapist. Any information contained in this article or on this
website is not intended to diagnose, treat, prevent, or cure any disease.
