Six Ways to Shake the Blues

The holiday season is approaching, which can be good but still stressful. Life the past two years have interfered with daily routines even impacting holiday gatherings. Pre-pandemic levels of depression were reported at 8%, now 23% of adults are reporting feeling depressed and anxious. When you have lost joy in life, it is helpful to focus on what you can do for better self-care. There are chemical/hormonal balances that may need a doctor’s assistance, but these tried and true strategies can help everyone feel better over time.

1. Monitor Self-Talk We have over a thousand thoughts a day, and many are habitual reactions that are less than positive. I read of a young woman’s adventure backpacking in Africa, and she hired some local guides to help her get through some rough terrain as is typical. They put their backpacks in a canoe they were carrying up a steep and rocky hill for over an hour when she lost her footing and grip, and the boat slid down to the base of the hill. Her thoughts were of self-pity and frustration that all that effort was for naught, and she felt anger. The 2 locals helping carry their boat had a totally different reaction. They were laughing at the boat being back down at the base of the hill. Their choice to make the best of what happened changed her.  You may not be keenly listening to what you are saying to yourself, but your mind and body are, and emotional and physical feelings will come from them. Daily morning and evening affirmations, positive statements and prayer help change the mindset. Studies done on those hospitalized needing surgery have shown that those who pray and believe they will get better, recover better, it makes a difference!
2. Restrict TV & Social Media and Have a Screen Free Hobby News is negative and often about promoting an agenda, rather than true journalistic reporting. Even many TV programs depict people who are not striving to be virtuous and helping the world be a better place. It is also easy to lose track of time checking social media for a hit of dopamine for affirmations on posts that reflect your values.  Both can be ways to lose hope and one’s peace. Be intentional about what you want to watch, or how long to be on social media, and for what purpose. Consider a screen-free hobby or activity that you love to do. It can be gardening,  playing music, doing art, dance, crafting, cooking, volunteering, training a pet…it can do one good to have a creative outlet. Have family, friends, neighbors over regularly for a visit.
3. Get Abundant Nutrition and Hydration We are what we eat, literally. Our guy health has a big impact on our mood. What we eat or drink either multiplies the good or bad microbiota in the gut which will drive cravings for more of it. Researchers say 70-80% of chronic disease can be avoided by a good diet. We need 9-13 cups of fruits and vegetables of all colors every day, along with Omegas for our body to have fuel to maintain health, and Americans average only 2-3 servings. Many think vitamins can be a substitute, but our body was made to digest whole plants, which has tens of thousands of nutrients. There are plant powders in capsules that are third party certified to be pure, no fillers that helps to bridge the gap. As we age, we lose the sense of thirst. We need lots of water, nothing else can take it’s place, even tea. Pay attention when you go to the bathroom to the color of your urine. If it is clear to pale, you are drinking enough water.
4. Form Good Sleep Habits There are repair and restorative functions the body will only do while we are in a deep sleep. Did you know that if you eat a late-night snack, or ate a sugary dessert and there is a raised level of insulin in your blood, the body will not release the nightly growth hormone that helps up resist aging? Ideally, try not to eat food or drink alcohol after 7PM. Most of us need 7-8 hours of sleep, and the hours you start sleep before midnight are worth double since they are in line with our natural circadian rhythm. Turn off electronic screens by 9PM (the blue light suppresses our melatonin production which aids sleep). Establish a routine of getting ready for bed. If you don’t feel like sleeping, read a real book (not a digital one). Keep the bedroom a sleep only zone…no desk or workout equipment, and keep it dark, cool, and comfortable.
5. Get into Nature, Move  Most of us spend too much time indoors which has more polluted air than the outdoors!  We need fresh air.  We need to move, exercise and get sunshine. Take a walk, hike or go for a bike ride and be intentional about what you experience through your senses. What do you hear, feel, see? Immerse yourself in the beauty of nature, it does wonders.
6. Take a Vacation Where is your happy place? In the mountain forest? At a beach? Experiencing the countryside? Perhaps it is being pampered at a health resort. Even just a few days to be away from everyday routine can be restorative.  Perhaps checking into a spiritual retreat center for the peace and quiet, prepared meals, and opportunities for teaching on Scripture and faith. Make your vacation an easygoing schedule, and be present to the memory you are creating.

With Thanksgiving coming up, this month is a good time to focus on all we have to be grateful for which lifts the spirits. If you are hosting a gathering, delegate people to bring dishes, and others to help for clean up so you enjoy the time with your guests and they can enjoy a relaxed you! It will lower stress and make for a more pleasant experience. Gathering of memories are helpful to reflect on to elevate mood.

Do not fear: I am with you; do not be anxious: I am your God. I will strengthen you, I will help you, I will uphold you with my victorious right hand. Isaiah 41:10

Read More:
Houzz Best in Design 2021 for the Home Office and Home Gym
It’s Prime Time to Grow a Garden in Arizona
Instant Pot AIP Hamburger Soup