Feeling Down and Depressed? 10 Simple Ways To Improve Your Mood

Improve Your Mood When You're Feeling Down

When we are feeling down or feeling depressed it can sometimes feel so big that we believe we need a complex solution. For the most part this belief is wrong! It's the simple things, done daily, that will improve your mood. If you don't believe me and are sure that your problems are just too complex for a simple solution, then tip 1 is for you.

Tip 1 - You will feel better if you tell everyone exactly what you think of them, get fired from your job, pack your bags, build a little shack in the mountains and go live as a hermit, hunting and foraging for food and spending your days thinking about how miserable and lonely you feel.

You may feel like doing that but actually I'm just kidding :) Following on from here you'll find 10 much simpler ways to improve your mood when you’re feeling down. While there are many more than 10 ways available to us, these are basic concepts which can be altered, even mixed up with each other to create a whole range of mood boosters. The important thing is that you understand what the benefits and remember that feeling down or depressed, although normal, is conquerable.

Feeling Down or Depressed?

The Challenge

You may feel that the following tips to improve your mood are too simplistic. Yeah, yeah I hear you say - I know about all those things. Well you may know about them but how often do you DO THEM? There's little value in just knowing something - the value comes from taking action.
So, I challenge you to choose one of these actions while reading and then without delay, DO IT straight afterwards! No excuses!

“The blues are because you're getting fat and maybe it's been raining too long, you're just sad that's all. The mean reds are horrible. Suddenly you're afraid and you don't know what you're afraid of. Do you ever get that feeling?”

          Holly Golightly, Breakfast At Tiffany’s by Truman Capote

1. Listen to Music

Music is one of the best forms of self-expression. When we're feeling down or depressed we benefit from listening to music because it opens up the mind to a positive form of thinking due to the messages in the song as well as the chords and melodies. That being said, not all music is recommended for music therapy. In fact, therapists advise to use it with caution. Pick happy songs, inspiring songs, or compositions that tend toward the soothing instead of the angry or hateful.

2. Walk Your Way to Improved Mood

Walking, like any physical activity that requires a change in venue, is good when you’re feeling down because it helps give you perspective. Do it at your own pace, and anywhere you want. It will remind you that the world is big and your worries, small. The view of city lights at night is beautiful. Or if you’re out in the country, a route with a nice view of mountains or the seaside will add a nature element to your therapy.

3. Food Therapy

Not to be confused with emotional eating, food therapy is a wonderful way to snap out of feeling down. Depression is linked to numerous cases of vitamin and mineral deficiencies because of malnutrition and what better way to cure that low mood that than eating? Food high in omega-3 fatty acids such as salmon or tuna combat anxiety, sleep disorders and unexplained feelings of sadness. Complex carbohydrates like pasta release sugars gradually in our system, preventing sugar lows. Dark chocolate releases endorphins but not commercial milk chocolate which is high in sugar and may cause a sugar crash. So eat but be wary of what you take in.

4. Structured Activity

Structured activity is a form of cognitive behavioural activity. This may not sound like the most comforting of solutions to feeling down but this has been proven effective, especially those who experience moderate to severe depression. When we are feeling depressed we often feel lost and unable to make decisions. Having a structured schedule and activity that you can follow will teach you to regain control over your life again. A good example are household chores such as folding bed linens, mopping the floor, washing the dishes—pretty stress-free activities that don't require a lot of thinking. If you've been putting a chore off, why not do it now? You know you will feel better afterwards.

5. Lose Yourself in Art Therapy

Be the artist. Inspired by your melancholy, use any medium you feel most comfortable with and express that sadness by getting your hands busy. Art therapy is effective because it is a form of venting. You will find yourself less burdened by your depression once you’ve let it out and that’s always true. And to do so in a creative fashion will be rewarding. And who knows? You might just be the next big thing in art waiting to be unearthed from the ashes of your depression.

6. Get Running

The concept of running is almost the same as walking except this time you’re required to put on the right footwear. The benefits of running, or jogging, stems from the concept of exercise as mood booster. When you run, you exert the use of muscles which releases endorphins in your brain—natural uppers that improve your mood and even reduce your perception of pain. So next time you’re feeling depressed, grab your iPod and your favorite pair of running shoes. Do about a mile or two. You’ll find yourself feeling refreshed and wonderfully cheerful.

7. Put Pen to Paper & Get Writing

Keeping a diary has been known to effectively diminish the blues because it is good, old-fashioned venting with words. If you’re not the type to create something from your feelings, then writing just may be your tool. It doesn’t have to be a well-written entry. After all, you’re the only one who needs to see it. It just needs to be honest so when you read it back when you’re a lot better, the sadness is trivialized. The diary is also a good way to see how you’re like when you’re down and to check if there is a pattern in the emergence of your melancholy. That way, the next time you’re feeling down, you’ll know what helped last time.

8. Meditation

Sometimes depression stems from the being lost in the fast-paced world of today. We forget that while our work sweetens life, we still need time for ourselves. Meditation leaves you some quiet time alone to reflect, rest and empty your mind of worries. Pick your own way of meditation. Chant a mantra of inspiration several times before breakfast. Visualize a beautiful and peaceful place. The condition of the mind greatly affects our physical and mental health, so it is important that we take care of it and never let it burn out.

9. Happy, Happy Talk

You are not alone. If you are feeling down, one of the best ways to deal with it is to talk to someone about how you are feeling. Call your best friend. Visit your mother. See a therapist. Sometimes, all you need is someone to listen to what you have to say. Make sure you never cut yourself off from the world because the input of others in your life makes such a big difference with your mood.

10. Let Some Light into Your Life

There is a type of depression called “seasonal depression” which is basically depression on the days or seasons when the day is shorter than night. People who live in colder countries are more prone to feeling depressed because of their lack of exposure to sunlight.
Obviously, the presence of sunshine does a lot to cheer up the atmosphere, but there is also a scientific explanation for this. Sunshine activates the pineal gland in our brains which in turn, produces serotonin. Serotonin is the hormone that helps us sleep and is also known as an anti-depressant. Since it relaxes us, it also makes us less prone to worry and depression. So if you’re prone to feeling down, maybe you can put in more windows in your home, vacation at a sunnier place during the winter or just step outside. Let some light in your heart and mind.

Stop Feeling Down & Depressed & Do Something Now

So have you chosen one thing to do right now? I hope so :) If your mind is coming up with all sorts of excuses not to do something to improve your mood right now - ignore it! We both know that it takes an action to make things better, so do something now.

Mastering the art of boosting your mood is easy. You just have to remember one thing: take care of yourself. Eat right, exercise, get enough sleep, do things that relax and comfort you. Since depression and low mood are linked to both psychological and physiological factors, it is important that you are of sound mind and body to prevent depression from beginning in the first place.

Sadness never seems to have the same quality when it comes into our lives. It has a different face every time, and a different effect on the person it descends upon. In essence, there is no straight-up formula for curing the blues, but in a way that’s a good thing. For our ever-changing emotions including coping when we are feeling down and feeling depressed, we need a whole range of tools in our kit bag.

 

Feeling Down? 7 Ways to Pick Yourself Back Up!

From time to time, we all get a little down, maybe even a little depressed. Maybe we are feeling overwhelmed, or feel bad because we’re not doing well with our goals. There are many reasons for feeling down, and I’m not qualified to discuss all of them, their implications, or clinical treatment. What I can talk about are some things that have worked for me.

Feeling a little depressed can interfere with achieving our goals. We know we should be doing something, but we just don’t feel like doing anything. This can last for a long time if you don’t head it off as soon as possible and take action. Here are some of the things that work best for me:

1. Make a list. Sometimes we are depressed simply because we are overwhelmed with all the things we have to do that we haven’t gotten around to doing. You might be into GTD, but sometimes every GTDer falls behind with his system, and sometimes you just don’t have the energy to do so. So all the “stuff” that’s in our head can overwhelm us. Start simply by picking up a piece of paper and a pen, and making a list of the most pressing things you have to do. Sometimes it’s work stuff, sometimes it’s stuff around the house that’s bothering us, sometimes it’s goal tasks, or a combination of these and more. Simply making a list can be a big relief — you’re getting things under control. You can see, right in front of you, what you need to do, and that alone can pick up your mood.
2. Take action. You’ve made a list, and you still feel overwhelmed? Well, get started on the first thing you need to do. Is it a big task? Break it down and just do the smallest task, something just to get you started. Once you get started, once you get into action, you’ll feel better. Trust me. You might still feel overwhelmed, but at least you’re doing something. And once you start doing something, you’ve got momentum, and that feels much better than lying around feeling sorry for yourself.
3. Exercise. I know, you might not be in the mood for exercise. But just do it! Taking a walk, going for a run, going to the gym, whatever it is you do for exercise — get out and do it now! You don’t need to do a real hard workout, but the simple act of exercise can lift your mood immediately. Just do it!
4. Shower and groom yourself. Laying around in your underwear, smelling bad, is not going to do you any good. Simply showering, and feeling clean, can do wonders for your mood. Brush your teeth, comb your hair, shave, do whatever it is that you need to do to feel clean and good about yourself. Instant pick me up!
5. Get out of the house and do something. Sometimes, if you stay home lying around, feeling depressed, just getting out (after showering and grooming) will change your mood. Staying home all the time can really get you down, and you may not realize this until you go out and do something. Preferably something on your list (see No. 1).
6. Play some lively music. I like Brown Eyed Girl, the Kinks, the Ramones, or an upbeat Beatles tune, but you might have your own brand of feel-good music. Whatever it is, crank it up, and let yourself move to the beat. It may just be what the doctor ordered.
7. Talk about it. Got a significant other, best friend, family member, co-worker you can talk to? Bend their ear. That’s what they’re their for. If you don’t, there are hotlines, or professionals, you can talk to. And then there’s always online forums. These are great places to find someone to talk to. Getting things off your chest makes a big difference, and can be a huge lift. It can also help you work out the reasons you’re feeling down.

How to stop feeling down

Feeling down

The fast changing nature of emotions could in few seconds turn moments of happiness to moments of deep sadness. How many times you were feeling good then in less than
a minute you felt down?

In my article covering Mood swings I mentioned many of the reasons behind these fast swings in the mood and in this article I am going to continue the talk about such reasons.

The accumulation effect

One of the very powerful reasons that can force you to feel down is the accumulated effect of two or more unresolved issues.

If you were feeling good then in less than one minute you received some information about potential problems your mood will swing.

Suppose that you woke up feeling good and as soon you got out of your bed you remembered that you have an appointment after 20 minutes, this alone won’t make you feel bad but it will establish the base for which a pile of annoying emotions could be built upon.

Suppose that few moments later you found that the shirt you intend to wear was stained. At this moment you may feel very stressed and thus become vulnerable to wild mode swings.

In my book, The ultimate guide to getting over depression i explained how tiny events can result in a bad mood or even in depression if not dealt with properly.

You don’t have to lose your money in the stock market in order to feel bad because at this state you are in any tiny bit of bad news will spoil your whole day. Consequently, small problems alone never succeed in changing our moods, however, it’s their combined effect that can completely alter our mood.

How to stop feeling down

The best way to deal with this accumulated effect is to never allow the pile to be constructed in the first place. Usually when people face an unsolved problem they just move on without trying to deal with it because of thinking that it doesn’t cause them much pain but few moments later when another issue appears they start to feel bad and even depressed.

The advice I have for you is to try to deal with all of these small issues as soon as you encounter them. Don’t underestimate their effect because if they accumulated together they can make you feel really bad.
The major bad moods you experience may be the result of the accumulation of few unresolved issues of smaller size. I know that some issues can't be solved at the same time they are encountered but you must at least tackle the ones that can be solved.

You can also delay the process of encountering new information until you feel that you can handle more surprising news. For example, if you were waiting for a mail from the person who interviewed you that will determine whether you will work form for him or not then you should only check your mail when you feel like being able to tolerate more new events. If you were stressed or if were already feeling a little down then its better to delay checking your mail until your mood returns back to its normal levels.

 

How to Motivate Yourself When You’re Down and Lonely

Question:  I know I should do more "niche work" to meet women, but I get so down and lonely the idea of going out just seems impossible. It just seems too hard. What should I do?

Answer:  For readers who might not know, "niche work" is the work you do, on a regular basis, to get yourself involved in situations or communities that contain women with whom you can interact.
It’s volunteering at the coop every week, taking the dance class, or joining the outing club. Niche work puts you in contact with groups of women and gives you a reason to talk with them. It’s a fundamental part of being an effective seducer. To find out more about niche work, go here.

The problem is, you most need to do your niche work when you are lonely and isolated. At the same time, when you are most lonely and isolated is the *hardest* time to do niche work. If you are feeling down, you need some sort of pleasure, connection, or recreation to cheer you up.

Doing niche work--going someplace new, and being with a group of strangers in the hopes of meeting women--seems about as far from pleasure, connection and recreation that you can get. So you end up lying on your couch instead of getting out meeting women. What to do?

The answer is this: You must find things that feed your needs for pleasure, connection, and recreation, and give them to yourself consistently in your life. If you don’t, we are sorry to have to tell you that you will stay in the situation you are in now: needing to do niche work, but so upset that the difficulty of the niche work itself stops you from even starting.

You can fulfill your needs for pleasure, connection, and recreation by paying attention to two things: the details of your experiences in your life, and what feels good to your body. This may seem irrelevant, but if you can’t bring yourself pleasure, you won’t be able to get the women in front of you, or attract them sexually when you do.

First, you can pay attention to details to add more pleasure to your life.
As I started writing this, I was sitting comfortably, but I wasn’t feeling very motivated. I didn’t want to work, I wanted to do something pleasurable and relaxing. Rather than eating a Snicker’s Bar or drinking a beer to add that sense of pleasure into my life, I created more pleasure by taking my laptop computer out on the back porch of my home, and now am sitting with my feet up, my shirt off, drinking tea, and basking in the sunny, 72-degree weather we are having today.

By making all the details just right (rather than sitting at my office desk in the dark, for instance), I am making my self feel good and feeding my need for pleasure and recreation. This will make it easier to do my niche work, because I will have had my needs for sensual pleasure at least partially filled.

My batteries will be recharged, and I’ll be able to go to the niche I have planned for tonight. I’ll be able to interact with women in a seductive way, without feeling desperate to get some sort of pleasure *from* them. This will make me more successful.

You can always look at the details of the experiences of your life and ask, "how can I make this more enjoyable?" This will charge you up, and make it easier to go after meeting women.
Second, you can look at the question, "what feels good to my body?"

If you are getting physical pleasure needs at least partially met somewhere else, you won’t be desperate for sex around women when you are in your niches, and it will make it easier to develop sexual relationships.
Find physical activities that give you pleasure. It might be getting a massage, rollerblading, doing yoga, hiking, whatever gives your body enjoyment and good feelings. If it is unpleasant to you, or feels like punishment, it doesn’t count.

The great thing about doing activities that give your body pleasure is that they can often be turned into niche work. You like yoga--take a yoga class! Suddenly you are doing your niche work and even enjoying it!
Another benefit of consciously doing these activities with yourself is that it builds the same muscle you need to romance women. If you are going to successfully romance women, you need to be able to create situations that feel good to her and that feed *her* need for connection and pleasure.

The better you can do it for yourself, the better you can do it for her, and the more likely you are to get sex. And the more likely you are to do your niche work in the first place.

 

10 things to do when you're feeling down

Life is not always moonshine and roses. There are those days when you feel really down and despondent, when you feel your family is the worst one in the world, when you have no money and you've had a fight with your boyfriend/girlfriend.


Things that will make you feel better

Get some exercise. Get that heart rate up – you will also cause your serotonin (the feel-good hormone) to rise and then you will definitely feel better.

Phone a friend. You don't always have to suffer in silence – a kind voice on the other end of the telephone can sometimes make you feel a thousand times better.

Eat something. A sandwich, a cup of tea or a piece of fruit might make you feel better instantly, especially if your blood sugar levels are low.

Bury yourself in a book. There's nothing like a really interesting story to take your attention off your own troubles. Borrow from friends or look in the library – and don't judge a book by its cover.

Get out into nature. A walk on the mountain, a visit to the beach or to a nearby forest – even a pretty sand dune (depending on where you are) are all things guaranteed to lift your spirits.

Spend time with someone you like. There's nothing like a friend who likes you and is kind to you to make you feel better. Talk about what's bothering you, but then move on to other things after a while.

Buy yourself something. This does not have to cost a fortune. A magazine, or a chocolate will do the trick. Spoil yourself – but not to the point of weight gain or bankruptcy, or both.

Make an appointment to see a counselor. Just making the appointment will make you feel better already. Talk to the school counselor or phone Lifeline where there are trained counselors on duty 24 hrs a day.

Take a nap. Often you just need a little sleep to perk you up a bit. Chances are, if there have been problems in your life, that you haven't had enough sleep recently. Bond with that duvet.

Have a good cry. There's nothing like a good cry to get painful things out of your system. Don't bottle it up – it will only make you feel worse.

 

17 Ways To Cheer Up When You Feel Down

Sometimes it’s just not your day or your week, and all of life’s daily obstacles—the problems that you usually handle without blinking an eye—seem to have the power to drive a dagger into your heart and make you want to give up on everything.
Everyone feels vulnerable, sad, and lonely from time to time but if you know how to cheer yourself up, then you’ll get through many of those tough moments just fine. In fact, you’ll learn to appreciate the sad moments because when you experience them, you know you’re alive and life has both ups and downs. That’s what makes life so great.
Here I’ve listed 17 different ways that can cheer you up when you feel sad, and you’ll be sure to find at least one way that will put a smile on your face when everything else makes you frown.

1. Breathe

Take five minutes and consciously breathe. Count your breaths, inhale and exhale. When you focus on breathing, you will notice that you become more relaxed and your worries and troubles melt away.

2. Take a long walk

Even if you have big troubles, usually a long walk through a scenic environment like a forest, park or mountain will take your mind off your worries. Nature is beautiful. Let it soothe you.

3. Watch an episode of Friends

I have probably watched every episode of Friends, the sitcom series from a few years ago, ten times and it always gets a smile on my face. Feeling down? Just watch an episode or two and your mood will lift.

4. Listen to Arnold Schwarzenegger

Just Google “Arnold Schwarzenegger switchboard” and you’ll see what I mean. It’s an online switchboard with recorded clips from Arnold and his awesome accent. Guaranteed to make you feel better!

5. Browse Saying Images

Since I found this site I’ve been in love with it.
No essays or articles, just unique and original pictures with a message. Very cool.

6. Pig out on ice-cream

Stuffing yourself with your favorite flavor of ice-cream always does wonders. It might not be healthy, and it might not be a solution, but damn, it tastes good—and makes you feel better!

7. Play with a dog

Dogs never seem to have big troubles. They are always energetic and up for fun. Ask someone who has a dog if you can borrow it for a couple of hours, or the day, and take your new best friend for a run.

8. Take a bubble bath

Draw a nice warm bath full of bubbles and bath salts. Relax and soak your troubles in the water—and leave them behind when you get out.

9. Paint

Get a canvas or a wall or something that you can paint on, and let your emotions flow. Let the paintbrush and colors flow freely and your mood will lift.

10. Sing

You may not be in the mood to sing, because generally people only sing when they are happy. But put on your favorite song and sing along. You will begin to feel better, and it might even change your mood completely!

11. Create something

I mentioned painting earlier, but you can do anything you want. Pottery, drawings, carpentry, paper-mache, a song, and Lego are just a few ideas. Be artistic and just make something with your own two hands! I wrote a post on how to be creative if you need inspiration.

12. Make a list

Get a pen and paper and make a list of something. It can be a list of why life is awesome, a list of goals you want to achieve, a list of your favorite things in the world … you name it.

13. Bake a cake

Even if you never bake, baking a cake once in a blue moon can be fun. It can be cool to whip up all the ingredients and create something delicious—especially when you are feeling a little down. And you can devour it to make you feel even better (or at least get a sugar rush…)!

14. Enjoy friends, food, and movies

Ask your best friends to come over for the night, get some good movies and great food, and just hang out. You don’t even have to say anything to each other—just enjoy the movies, food, and each other’s company.

15. Buy yourself flowers

A fresh bouquet of beautiful flowers always cheers me up. They smell amazing and look so pretty. I can often notice a big lift in my mood when I have flower in front of me for a few hours.

16. Blow bubbles

It’s so simple, and yet so fascinating. Dip the little stick in the soapy water and blow on it to make a bubble that floats through the air. See how effortlessly it floats and let that take your mind off whatever is bothering you.

17. Happiness comes from within

Even though many of these suggestions will cheer you up and put you in a better mood, true happiness comes from within. The only person who can ultimately make you happy is you.
If you feel down because of other people, remember that it is you who gives those other people the power to let you be down. If you allow them to hurt you, they can … but not always. I find that the less I rely on other things or people for my happiness, the easier it is to be happy. Don’t you?

 

We have all been there, at least I know I have. You come home from a stressful day at work, or maybe you felt too depressed to even get out of the door.

Everything just went wrong, your girl left you, your favourite sports team lost an important game; It doesn’t matter.

The thoughts just swirl around in your head, and you can’t really focus on anything. Even the easiest tasks seem impossible, and at least for now, you just can’t enjoy life.


When I feel down, here are some of the things I do to drag myself up:

Problem solving:

More than often, what’s getting your down roots out in some kind of problem. If it’s concrete, I advice you to follow these 5 steps:

• Stop doing whatever you are doing, and sit down. Breathe slowly and controlled, and think about what it is that gets you down.
• You need to identify the problem(s). Without a problem you can’t really make a goal, and without a goal you can’t take action. In this case, no action means no mental healing. And that’s what we want, right?
• Write it down. Make a list of what’s depressing you. Take out a paper and pen, and start writing. It’s that simple. This is done to physically get it “out of your head”. Now you can look at your problems in a more objective way.
• Once you have it out of your head and in a different perspective, start thinking about solutions or positive things about what’s bothering you.
• Take massive action. Do whatever is necessary to solve your problem. You know what to do, now you just need to actually do it. Start now!

Be happy:

Sometimes you can’t seem to identify a problem, or there are just too many to overcome. In these cases, I advice you to focus more on being happy than anything else. This have to come first, as you will get a whole new outlook when you really feel alive. So follow these 12 tips, and you’ll be up again in no time.

• Understand that it’s okay to feel sad. Don’t ignore it, just don’t let the feeling take over you.
• Once you can do that, start focusing on what makes you happy. Do what you enjoy, go see a movie, walk the dog, whatever. And whenever the bad feelings start popping up, acknowledge them, clear your mind, and think about something else. Don’t ever think negative thoughts for more than a few seconds.
• Again, lists can help you. Write down some of the things that you like to do, and hang them up on your fridge. Do at least one of these things every day. Look forward to it, and enjoy it while you do it.
• Use fantastic words. If someone asks you how your day was, and you answer with a “fine”, that fine is going to define your day. If you instead tell him that you had a marvellous, amazing or incredible day, that is what your day was or is going to be. Keep this in mind!
• Think in opportunities. Remember that every failure is one step closer to success.
• Think about what you really want to do. Maybe this is a golden opportunity to try a new challenge or new direction in your life. If you really always wanted to be a stock broker, a teacher or a marketing guy, check out what you need to do or learn to get there. Enroll at the university, go to evening classes, seek out profesionals in the industry. Whatever it takes, your only limitation is your imagination.
• Look good. While you feel a little down and depressed, remember to take good care of yourself. It’s much easier to feel sorry for that sad bum in the mirror, than it is to feel the same way about a well groomed, and well dressed young man.
• Get out. You have probably heard this hundreds of times before, but a little exercise and some fresh air can do wonders for your mood. Be open and positive, and a trip to the park can be amazingly beautiful. Look at the birds in the trees, the couples walking around having a good time.
• Surround yourself with happy people. Don’t hang around negative types, sooner or later their mood will affect you. Sad but true.
• Music is medicine for the soul. We all have a favourite band or song, so don’t be afraid to play it! Play it loud, dance around, sing along. Suddenly the burdens on your shoulders seem to lighten a little. Play another wonderful song, and soon they will be far away.
• Smile. Smiling at yourself or to other people is an instant happiness booster. You could say that you trick the body to think that you are happy, and naturally, you’ll also become happy.
• Laugh. Just like smiling, laughing is tricking the body and mind to think that you are happier than you are. So put on your favourite show, and laugh – even if it’s not funny.

All this might seem a little too simple and maybe even a little silly, but I will challenge you to do everything described here the next time you feel down and depressed. As my guarantee, if it doesn’t help, I will personally send over a box of cookies.

Stay happy!