World Mental Health Day
It’s World Mental Health Day!
Take some times out of your day to evaluate your own mental health, but also take a moment to catch up with someone you might not have chatted with in a while. They may need a friendly voice as much as you do.
Poor Mental Health is not just about feeling “blue” mental health can be feelings of dread, or not feeling good enough at what you do or who you are. Other symptoms include but are not limited to: loss of interest, hopeless outlook, increased fatigue and other sleep problems, anxiety, changes in weight and appetite, uncontrollable emotions, looking at death.
Here are 15 ways to help you boost your mood and help you get out of a funk:
1) Exercise- 20-30 minutes a day of light cardio, like walking will help boost your endorphins.
2) Put down the sugary foods and drinks - Research has tied heavy sugar consumption to an increased risk of depression. Sugar is also at the root of chronic inflammation, which impacts the immune system, the brain and other systems in the body and also has been implicated in depression. Interestingly, countries with high sugar intake also have a high rate of depression.
3) Phone a Friend - call up your mom, dad, sibling, neighbor, friend you haven’t spoken to in a while and chat. My favorite is to call my nephew and just listen to him talk about his day.
4) Pump up the Jams - I like Spotify’s Songs to Sing in the Shower station, it’s clean, you know the words and can help you boost your mood. I also have asked different friends what their best mood boosting is and added those to my “get out of that funk” list.
5) 30 Second Dance Party - get up and move! Remember that episode from Grey’s Anatomy? Well put on some tunes and dance!
6) Breathe- Inhale through your nose like you are smelling the flowers for 4 counts, and exhale through your mouth like you are blowing out birthday candles for 7 counts. Repeat until you feel a calmness. If you get dizzy, go back to your normal breathing and sit down. Focus on deep belly breaths.
7)Watch fun cat/dog/baby videos!
8) Write something nice about 5 people you know - ex - P is like McGyver. L is a marketing wizard, C has an infectious smile and laugh. V is a great listener. R has the best music recommendations.
9) Find good people to be around - Friends can help bring your mood up, but they can also drag you down. Take time to find a great friends group and know that sometimes friends come and go.
10) Go Outside! - Your body needs Vitamin D - so if you live in Florida, step outside for 15 minutes a day, with no sunscreen on. - be aware you may have to build up to 15 minutes, so you might start with 5 minutes.
11)Get out and help others - Volunteering is a great way to help you gain a new skill, hone an unnurtured skill, make friends, find purpose and so much more. Find a volunteer organization in your area or check out your Chamber of Commerce for volunteer organizations.
12) Turn off the News! - it’s that simple, turn it off and don’t listen to it. Keep up with current events, by reading headlines, but if you start to feel angry when you read the headline, move on.
13) Hug Someone - kids, cats, dogs, spouse, friends, whoever is ok with it. Hugging someone can lessen feelings of isolation. Hugs release oxytocin, a hormone and neurotransmitter which regulates bonding and social interaction. It also increases feelings of empathy and compassion and generosity.
14) Get Adjusted- having a properly adjusted spine helps keep the body running at optimum.
15) Nutrition Response Testing- sometimes there are imbalances or nutritional deficiencies can have the negative effects on our moods and overall wellbeing.
If you think you need help, or have questions about mental health, seek out a healthcare professional. If you don’t want to do it alone, that’s ok, ask a friend, family member, or aquatinance to go with you.
Below are some links to help boost your mood, talk to your kids, put a smile on your face, check yourself and more:
How to talk with your kids about mental health and depression
What to look for in yourself for mental health
And just in case:
National Suicide Prevention Lifeline
Call 1-800-273-8255 - Available 24 hours a day 365 days a year.
All right kids, stay happy, healthy, and safe out there!
Dr J