Get Enough Sleep
Lack of sleep really does contribute to being in a bad mood. Sleeping is when our body recovers. Our immune system repairs itself, our brains rest and grow, and we store energy for the next day. Just as you physically need time to rest, your brain also needs time to recuperate and repair itself. Eight hours of sleep a night is enough time for your brain to recharge and ensure you start the day on the right note.
2. Drink Lots of Water
Dehydration is often overlooked, but our body is made up of 95 percent water. When it does not have enough we often feel lethargic, grumpy, and get headaches. Keeping hydrated is really important for staying happy and healthy. Dehydration can leave you irritable and unhappy. 2.2 litres of natural mineral water for women, and 3 litres of natural mineral water for men a day will leave you hydrated and healthy, and improve your mood.
3. Regular Exercise
Exercise can do wonders for your mood and wellbeing. When you exercise, your body releases endorphins – these are chemicals that make you feel happier and fitter.30 minutes of exercise a day is all you need. This can be broken into 3 sets of 10 minutes; even walking will help boost your mood. Your ability to learn also improves immediately following exercise.
4. Eat Fruit and Vegetables
What we eat nourishes our body, including our brain. If we eat well our brain feels it. Fruit and veggies are packed full of nutrients and minerals that can really make a difference when trying to combat depression. These nutrients and minerals help the brain function as best as it can. Avoid eating too many sugary foods and remember – a healthy brain is a happy brain.
Meditation will help relax you and settle your mind which will in turn, help to improve your mood. Put 30 minutes aside each day to meditate and relax and clear your head. If you hold on to your problems, it can get overwhelming and spiral out of control. So take some time to let things go, think good thoughts about others and bring your mind to a peaceful place.
6. Keep a Journal
Writing is a great way to release emotions. Studies have shown that writing down your thoughts in a diary can be very therapeutic and can help you face your depression head on. It can be a great outlet and a great way of getting your worries off your chest and you can be as honest as you like because it is for your eyes only. It is unfiltered thought, where you can speak your mind without editing. It allows you to explore emotions on a level that you may not necessarily always consider when thinking.
7. Talk to Friends & Family
If writing isn’t for you, it really is a good idea to talk to your friends and family about what you’re going through. They will be there to help you through it if they understand what you are feeling. Many say it feels as though a weight has been lifted off their shoulders after they share their feelings.
8. Vitamin D and Omega 3
Vitamin D and omega-3 fatty acids are specific nutrients that help the brain, yet often we do not get enough of either through our diets alone. It can be a good idea to take supplements to ensure you get your daily dosage. You will feel a difference in your mood if you stick with it and get an ample source of them everyday.
9. Remain Positive and Thankful
When we focus on the positive, it helps bring more positive into our life. Even when times are bad, it is important to remember the good. Even just saying one thing a day that you’re thankful for, instead of feeling down about what is wrong in your life can improve your mood.
10. Be social
It is easy to live a solo existence these days, as you can do everything via your phone and the Internet. People increasingly communicate by email or text and are spending less time outside the home. Get out in nature and spend an hour a day with someone else, even if it’s just at the local coffee shop. It will boost your mood.
If you are feeling depressed know that you’re not alone. Seek help of a professional or family and friends. Its a great strength and act of courage to take the first step to recovery.