Depression doesn’t discriminate. It can hit anyone of any age, race or gender. You or someone you love may be fighting depression at this very moment.
Maybe the depression is on the mild side. You lack energy and enthusiasm. Or maybe you’re under the full weight of what Winston Churchill called “the black dog of depression.” Getting out of bed seems an impossible task. Everything hurts or you’ve gone completely numb. Know this: there’s hope.
I’ve had mild bouts of depression, but I’ve never gone into the dark depths like some of my loved ones. My bipolar dad dealt with depression much more than mania or even normal mood. Most of the time, he could still function.
I’ve written about my dad’s bipolar disorder and what not to say to someone with a mental illness because we need to stop stigmatizing mental health issues and treat others (and ourselves) with compassion.
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For much of my childhood, my dad worked the swing shift as a newspaper copy editor. The only days I saw him during the school year were Sundays and Mondays. He spent most of his time off watching sports in the basement or reading books. When he was in a good mood, we’d go to Pizza Inn or Taco Tico, or we’d have a family game night. He’d work in his garden growing delicious ruby red tomatoes or play tennis with my brother, teasing him, “I’m going to beat you like a drum!”
I realize now that his default of numbing out with sports or books instead of engaging with others was probably his way of coping with depression. As he got older, the mood swings became more pronounced. Every once in a while, he got so low that only a hospitalization and careful monitoring of his meds got him out of the pit.
Taking positive steps
If you or someone you love are in a deep, dark funk, please seek help from a doctor. Go see your regular doctor, if you don’t have a psychiatrist. If they prescribe meds, take the meds as prescribed. Go to a therapist. Getting help is the best thing you can do for yourself and those you love.
For the many people dealing with depression that isn’t debilitating but casts a gray shadow over your day and outlook, there are many ways to improve your mood.
Recently, I’ve realized that I’ve been “numbing out” with Netflix. Getting laid off from my reporting job of 14 years has taken a toll on my mood. Watching TV isn’t bad for me, if I do it in moderation. Lately, I’ve been spending too much time binge-watching. I’d like to scale back my TV hours and instead do more writing, learning and crafting/DIY projects.
Have you been numbing out? Is there something you could do in that time that would be more rewarding in the long run?
Because I have this family history with my dad (and his dad, too), I try to be careful with my own mental health. Exercise and getting outside help me, so I keep running, jogging or walking with my dog almost every day. I also take time first thing in the morning to drink coffee, study God’s Word and write in my prayer journal.
The ever-eager Elektra helps me manage my mood by encouraging me to run. Note the intense stare. She’s saying, “C’mon, put on these running shoes. You know you want to!”
I do these things regardless of how I feel because I believe they scare off “the black dog.”
Ten ways to improve your mood
If you or someone you love lacks energy and enthusiasm today, here are 10 proven ways to improve your mood. Some act pretty quickly while others take time to change your brain.
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Get exercise: Not only is exercise a great way to lower your risk of heart disease and diabetes, but it also fights depression, according to numerous studies. Everyone has heard of “the runner’s high” when endorphins are released during strenuous activity. But even low-intensity exercise has enormous benefits. Harvard Health reported that exercise builds nerve cells in a part of the brain that helps regulate mood. In many depressed people, that area (the hippocampus) isn’t as active as it should be.
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Eat healthy food: instead of eating junk or not eating at all, make healthier food choices. Which foods are best? According to Everyday Health, dark leafy greens, berries, nuts and seeds, beans, avocados, tomatoes and apples all contain nutrients that can improve brain health and mood.
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Prioritize sleep: Almost everyone requires seven to nine hours of sleep each night. If you think you’re one of those people who can get by on four to six hours, you’re probably sleep deprived. I avoid caffeine in the evening and try to have a set bedtime, at least during the week. When I have trouble drifting off, I read an old-fashioned mystery like Sherlock Holmes or anything by Agatha Christie or a literary classic like “Pride and Prejudice.” I enjoy them, but the flowery language and wordy descriptions soothe my mind and lull me to sleep.
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Guard your thoughts: This may be the most important advice I can give and something I often have to remind myself. What I’m thinking about myself can crater my outlook. If I’m saying to myself, “I’m always making mistakes” or “I’ll never kick that bad habit,” my mood will be mired in mud. In “Psychology Today,” psychologist and author Lisa Firestone wrote, “Ask yourself, would you think such cruel thoughts about a friend or family member who was experiencing the same struggles? By having compassion for yourself and recognizing this inner voice as a destructive enemy, you can begin to see who you are more clearly and realistically.”
Quite a few years ago, I read “The Battlefield of the Mind” by Joyce Meyers. She offers practical steps for identifying and overcoming negative thinking patterns. If you’re a Christian who struggles with depression and/or anxiety, I highly recommend her book.
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Set daily goals (tiny ones are ok): Even just making your bed can give you a boost. Try listing just three things to do for the day and make sure at least one of them is super easy. According to an article on Web MD, “Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.”
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Unplug from social media for a few days or longer. Don’t compare your day to the edited happy snippets from others. If you find that scrolling through Facebook, Twitter or Instragram puts you in a negative frame of mind, take a break.
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Watch or listen to something funny. Maybe it’s “Parks and Rec” or a Jim Gaffigan monologue. Today, it was an episode of an amateur baking show on Netflix called “Nailed It.” Laughter is a great antidote to the blues. Just don’t get into the binge-watching cycle.
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Make yourself do something you’ve enjoyed in the past. It doesn’t have to be a big outing. It could be meeting a friend for coffee, going to the library or working on a craft project.
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Hang out with a pet or enjoy nature. Petting a dog or cat lowers blood pressure. My dog loves to run, jog or walk, so she motivates me to move. Pets accept us just the way we are. If we care for them and show them affection, they love us right back. Don’t have a pet? Go outside and look at trees, flowers or birds and let natural beauty and Vitamin D work their magic.
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Focus on faith: I believe God loves me and created me for a purpose. When I study the Bible and pray, I connect with God. He reminds me of the importance of resting in Him and loving others. No matter how bad my circumstances may be, nothing can separate me from God’s love (Romans 8:38).
“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago. “ – Ephesians 2:10
What do you do to boost your mood?
Here’s a handy infographic with all ten tips. Please Pin the infographic or share this post if you know someone with depression.
