Introduction
For many of us, there are times when we’re feeling low. What exactly is a low mood, though? Low moods are typically defined as when a person is feeling sad, drained, or melancholy. The National Alliance on Mental Illness describes low moods as feeling less interested in usual activities, having a drop in energy levels, or troubles focusing.
It is estimated that up to 40% of adults in the U.S. battle low moods in a given year. Additionally, two-thirds of adults admitted that feeling down had an impact on their everyday life. Whether it is a few days or much longer, it is important to get help in dealing with a low mood.
In this article, ‘Beat the Blahs: Tips On How To Combat Low Moods’, we discuss various ways to combat the mood blues. It’s important not to ignore or sleep on low moods and to instead face the sadness and find out the cause. This article provides a range of ideas to help you flip the switch and start feeling better. Read along for tips on combating low moods.
Causes of Low Moods
A. Stress: Those who are constantly under stress from their jobs, personal lives, or commitments can easily experience low energy and mood changes. Stress can manifest itself in many ways, from insomnia to changes in appetite, leading to a drop in your overall mood.
B. Poor Diet: What you put into your body can have a huge impact on how you feel. Eating unhealthy, processed foods and not getting the right nutrition can all contribute to feelings of low moods.
C. Lack of Social Support: Having a strong and supportive social network can be a great help in staying motivated and feeling happy. Being isolated and alone can lead to loneliness and depression and can increase your susceptibility to low moods.
D. Environmental Factors: Our environment can play a big role in how we feel. Being cooped up indoors with no access to nature or the outdoors can lead to us feeling overwhelmed and down.
E. Unhealthy Habits: Habits such as smoking, drinking too much, sleeping too little, or using drugs can all have an impact on our mood. Over time, these can make us feel low and unmotivated.
Tips for Combatting Low Moods
A. Start a Journal: Keeping a journal is a great way to combat the blues! Writing down your thoughts and feelings can help you process difficult emotions, get a better understanding of yourself and your situation, and create space to problem-solve. So grab a pencil, a pad of paper, or open up a digital notebook, and start putting your feelings into words.
B. Exercise: Exercise is one of the best treatments for low moods. Not only does it help you get physically stronger, but it also releases endorphins that give you an extra boost of energy and positivity. So lace up your shoes, grab a buddy, and put in some time at the track, in the gym, or even just around the block. A little bit of movement can go a long way!
C. Eat Healthy: Eating healthy fuels your body and helps you stay mentally alert. So stock up on fruits, vegetables, lean proteins, and whole grains. Avoid junk food, processed snacks, and sugary treats. All of these can zap your energy levels and make your moods more volatile.
D. Get Quality Sleep: Quality sleep is essential to maintaining a positive mood. Your brain needs time to recuperate and reset itself, and that means you need to be getting 7-8 hours of sleep each night. Make sure you’re setting aside enough time to power down, and don’t skimp on restful sleep.
E. Connect with Friends and Family: If you’re feeling blue, it’s important to stay connected with the people you love. Reach out and make time for quality conversations. Whether it’s lunch with a friend, a call to mom and dad, or just some lighthearted banter with your siblings, spending time with loved ones is sure to bring your spirits up.
F. Reach Out for Help: Don’t be afraid to ask for a little help every once in awhile. Whether it’s a mental health professional, a counselor, or a caregiver, having someone to talk to who is nonjudgmental and supportive can make a world of difference. Don’t hesitate to reach out when you’re feeling down. Your mental health is worth the extra care.
Conclusion
Feeling down or in a low mood is an emotion that most people experience from time to time. Thankfully, there are ways to cope with these ‘blahs’, and we covered some practical strategies to make them more manageable. To start off, it is important to identify what triggers these low moods. This can be anything from lack of sleep to feeling overwhelmed and stressed at work or school. A way to alleviate these triggers is to reduce stress and give yourself a moment to breathe. Regular exercise and choosing healthy, nutritious meals can also benefit mental health by increasing endorphins, dopamine, serotonin, and other neurotransmitters that can improve overall mood. Additionally, socializing with friends and family, spending time in nature, and pursuing creative outlets can provide positivity as well as beneficial distractions. And lastly, talking to an experienced mental health professional can also be helpful to better understand and manage low moods.
Remember, low moods are a normal part of life, and a treatable one at that. We all go through phases of feeling down and it can be scary. But with the right tips and approaches, everyone can find coping mechanisms that works for them to reduce the “blahs”. Taking care of yourself and your mental health is key, and if you begin to find that your low moods are increasing in intensity and frequency, please reach out to a mental health provider.
