If you are feeling unmotivated, in a bad mood, and generally unwell, you are probably going through a period of mild depression. While it's less severe than actual depression and anxiety disorders, it can last for weeks or even months if you don't do anything to get out of it. However, by making some changes on a physical and mental level, but also in the relationship with the context in which you live, you can improve your attitude and lift your spirit.
Steps
Part 1 of 3: Changing the Relationship with the Surrounding Environment
Step 1. Get some sun
Vitamin D deficiency can cause a slight depression, usually linked to the change of season. Fortunately, the sun's rays are able to provide you with the vitamin D you need.
- Try to go out and sunbathe every day, exposing your face and legs or arms for 20 minutes. This way, you will have the ability to absorb vitamin D without harming the skin. Most people receive it without realizing it, for example while walking to the parking lot or waiting for the bus. Avoid spending too much time in the sun without sunscreen.
- Especially in the winter, some people suffer from so-called seasonal affective disorder (SAD) because during the shorter, darker days they don't get enough vitamin D. gloomy winter days, ask your doctor for more information about this syndrome and the treatment options available to you, such as phototherapy (a treatment based on the use of light rays emitted by specific lamps).
Step 2. Take a day to yourself
Instead of using your vacation time to go on vacation, dedicate a day to something you really enjoy. Maybe you've got stuck in your work routine and forgot what it's like to enjoy the moment.
- Have lunch at a restaurant, go to the theater or attend a sporting event. If shopping gives you a boost, try some shopping therapy, but avoid it if you tend to feel tired or depressed later on.
- Consider using your day off to start or finish a project you love but never find the time for, like gardening or renovating a room in the house.
Step 3. Tidy up your office or home
A change can offer you a new perspective. Don't just move items from one side of the desk to the other, but move the desk to the other side of the room.
- Make sure everything is clean and tidy. By simplifying and cleaning the environment in which you live, you can relieve anxiety and focus on your chores instead of being distracted by the surrounding confusion. Cleansing can even be therapeutic because it allows you to focus your energy on an easy-to-achieve goal.
- Consider examining the dresser and closet and getting rid of any clothes you are not wearing. Sometimes, it can be liberating to eliminate all the things we no longer need. In fact, if you give them away, you will feel even better about helping someone else.
Step 4. Stop using Facebook if you feel dejected
For a week after work, make sure you don't surf the Internet and watch TV. Instead, do some socializing hobbies or activities.
Research from 2013 found that Facebook users lead less rewarding lives. The habit of observing the successes of others can make us feel inadequate. Likewise, spending too much time in front of the television or watching movies dries up creativity, induces us to sit for too long, promotes boredom and prevents us from training our cognitive abilities. Forget about reality shows, the most glamorous movies and social networks and try to enjoy your life more
Step 5. Take a trip
While you shouldn't run away from problems, a temporary change of environment can only do you good. Buy a plane ticket or plan a car trip of at least two days.
- Think about the context in which you live and choose a place to visit that is very different from the one you are used to. It will allow you to subject your brain to new sensory stimuli giving you a jolt and helping you to unleash your creativity and imagination.
- What kind of environment makes you feel more alive and energetic? Do you prefer the hustle and bustle of big cities or the quiet of the woods? Do you like the sound of the waves of the sea or the wind on top of the mountains? Think about the place where you feel most free and satisfied and plan a little vacation, even just for a day.
Part 2 of 3: Making Physical Changes
Step 1. Train at least one hour a day
If you are already exercising, change your training time or choose another type of sport. An outdoor fitness class or exercise program can increase motivation and speed up metabolism.
- Exercise has been shown to increase energy and relieve anxiety, but it can also be an outlet for anger and sadness (not to mention that it improves sleep quality and helps the body fight disease).
- Consider taking an exercise class if you've never tried it. Many people find the idea of being part of a group a good incentive and encourages them to get involved. Alternatively, consider weightlifting or boxing to relieve anxiety that drains all of your energy.
Step 2. Leave the car at home
Replace it with a good walk when you can. Movement allows the body to produce endorphins and promote a good mood.
Scientists believe that nature helps solve problems and lift the spirit. If you want to get out of a period of mild depression, a walk in the woods or along a country path is more effective than a walk around the city
Step 3. Stop drinking and taking drugs
Alcohol is a depressant that leaves a sense of sadness and demotivation when the effect passes. The same can happen with drugs. To find out if this is the root of your problem, try to abstain from alcohol for a few weeks.
If you need help or advice on quitting drinking, this article may be helpful. Likewise, if you want some detox tips, this other article might be for you. If you have a drug or alcohol addiction problem, see your doctor right away. It can help you get out of it without putting yourself at risk
Step 4. Wake up first
Change your schedule so you can work out in the morning or go for a walk before work.
- It can be counterproductive to sleep too much, as you risk waking up more tired than before. Most adults need around 7-9 hours of sleep each night. You should feel rested upon awakening, not groggy or dejected.
- Use your free moments wisely to get out of the usual grind. So, avoid watching TV and spending time on Facebook.
Step 5. Indulge in a haircut, manicure, massage or spa treatment
Better yet, invite a friend.
- You can relieve stress by taking care of your body. In this regard, deep massages are quite suitable, but anything that makes you feel good about yourself is useful.
- If you can't afford a spa treatment, take a warm bath with Epsom salts and a few drops of your favorite essential oil, such as lavender or orange, if you want to add aromatherapy. Salts soothe sore muscles and help relieve physical tension.
Step 6. Eat healthy for a few weeks
In the long run, a diet based on ready meals and junk food can damage health and negatively affect the mood. Each meal should consist of one half of fruits and vegetables and one half of foods rich in whole grains and lean meats.
- Several studies have found that junk food impairs concentration, alters mood and impairs children's academic performance. Most likely the same goes for adults, who can suffer from mild depression at work or in life in general due to the consumption of high-calorie foods that have low nutritional levels.
- Try nuts, berries, broccoli, pumpkin seeds, sage, oily fish, such as salmon, and whole grains to boost your brainpower, or consider an omega-3 supplement.
Part 3 of 3: Mentally Change
Step 1. Set yourself goals
Once a project is done, some people feel drained and suddenly find themselves without a purpose that continues to motivate them. Therefore, set short and long-term goals, and reward yourself every time you reach one.
Consider sharing your goals with a friend so that they can motivate you to achieve them without giving up. If you want to prepare for a 5km run in two months and tell a friend about it, they might ask about your progress in training and finally ask you how the race went. If you don't tell anyone, you'll have a harder time going out and training to achieve your goal
Step 2. Review your reports
If you realize that you are surrounded by negative or cynical people, the loss of motivation and will to live could be due to their influence. Limit the time you spend with them, or invite them to change their attitude and be more positive for the good of both.
Facebook and other social networks offer numerous opportunities for this kind of negative stimulus. Never before in human history have we had so many social relationships to cultivate on a daily basis, even if it is often superficial knowledge that, in reality, we do not deepen. If you see that your Facebook or Twitter main page is full of contacts complaining, criticizing, or posting depressing news, hide them or unfriend them. These negative influences do not help you get out of your depression
Step 3. Call an old friend
Reconnect with the people you care about most, especially those who can bring out the best in you.
- By getting closer to the people who have mattered a lot in your life, you will be able to realize where you have come, how much you have changed and the direction you have taken.
- Think of the friend who never missed a chance to make you smile and always made you feel alive and energetic. Give him a call and invite him to eat out or hit the nightclub. Get dressed up, have fun and let yourself go.
