Techniques to Help You Get Out of That Emotional Slump

 Do you ever feel a little blue for no apparent reason? Are you feeling down, maybe lower than you've been? Or perhaps just a general melancholy? As medication can help (that's between you and your doctor), it is never a cure-all. Here are some ways you can elevate your mood. Try to keep an open mind; many of these skills take a little practice.

Implement these seven amazing steps:

 

1. Journaling. Journaling might sound more like work than self-care, but keeping a journal is important for recovering from a slump. Think of it as a companion that allows you to let your feelings out without judgment.

 

●      Writing your thoughts in a journal helps you work through what you are going through emotionally. Come to terms with your current state, make adjustments, and figure out your next step.

 

●      Don't hold back from writing because your feelings are everywhere. Even if you are not sure what your thoughts mean yet, write. It frees your mind and leaves you feeling relieved, less stressed, and in a better headspace.

 

2. Exercising. Exercise stimulates your body's production of endorphins, which are chemicals that reduce stress hormones. It helps you relax or destress, putting you in a better mood and boosting your self-esteem. Now I know when you are feeling down, that's the last thing you want to do. I suggest starting small. Walk for 10 minutes, stretch for 5. The key to getting motivated is to move, no matter how small.

 

●      Exercises you can enjoy include walking, dancing, cycling, and hiking. Activities like fitness classes and team sports give you an opportunity for social interaction, which can lighten your mood and make you feel happier. But remember, start small. You can always build from there.

 

●      Exercise also helps to improve sleep, and good sleep leads to greater productivity. Even if it's just 10 minutes a day. It's helpful to Identify which exercises you enjoy and set reasonable goals to make it easy to stick to a routine. Practice makes progress!

 

3. Practice affirmations. Affirmations are positive declarations that feed messages into your subconscious mind about your identity. When writing affirmations, start with the pronoun "I," let your sentence be in the present tense, and be positive. It should be brief and accurately reflect your priorities.

 

●      Take a pen or your phone and write affirmations that assure you of what you are, like "I am good at my job," "I am a hard worker," or "I can take care of myself." Reinforce positives about yourself with flattering affirmations like, "I have nice eyes" or "I have a great singing voice."

 

●      Also, acknowledge your growth and give yourself credit. Remind yourself of what you've achieved, which will motivate you to work hard and enjoy the rewards.

 

●      Write affirmations that address goals you want to reach, such as going to school or studying a course. You can also have goals to break habits such as overeating, playing too many video games, or sleeping late too often.

 

4. Take a break from social media. The world of social media can be overwhelming, so it's good to take a break. On social media, you hear and see things that are often unrealistic. Everyone there looks like they have it all; the perfect house, family, body, and job. But they're only showing you their best parts. And only a moment in time, not their whole life.

 

●      You might fall into believing and comparing yourself to them, leaving you feeling like you're missing out. Set time limits on your usage, temporarily delete certain apps from your phone, unfollow people who make you feel bad about yourself, and turn your notifications off.

 

●      Remember, it doesn't have to be for an entire week, but try taking a day, or perhaps a weekend, to tune out the world and focus on yourself.

 

5. Clean, declutter, and get organized. Living in a mess does not help you feel better. Clutter stresses you out because you know you are just piling up work for the future.

 

●      There is too much visual stimulation when things are messy, and since your brain craves order, you feel stressed and anxious. Getting your environment back in order boosts your self-confidence and self-efficacy. You'll feel more in control of your life.

 

●      The act of cleaning itself feels excellent and brings joy. Just turn on some dance music and get at it. You'll finish before you know it, feeling energized and refreshed.

 

●      But remember, easy does it. It does you no good to overwhelm yourself with all the things. Just do one thing. You don't need to do it all at once, and many times when you start, you'll continue longer than planned. But if you don't, it's okay, a little is better than none.

 

6. Try new recipes and healthy foods. What you eat affects your mood. Whole grains like wheat and rice are good for your mental health because they contain amino acids that the body needs to produce serotonin and melatonin.

 

●      These chemicals help calm the mood, improve your mind, and maintain a steady sleep cycle, which is excellent for getting out of a slump. Fish like the Indian mackerel and Indian salmon are excellent sources of omega-3 acids, which improve thinking, memory, and mood.

 

●      Cooking and trying new recipes alone is very therapeutic. It enhances well-being, encourages creativity, and is very rewarding because you can eat it right after cooking!

 

●      Don't like to cook? Ha! I hear you, sister; me neither, but I do love my smoothies. I pack them with lots of nutrition and, of course, yummy goodness. Check out this video on how you can make one of these awesome smoothies yourself! https://youtu.be/wnXNevRwSPY

 

 

7. Get some sleep. Sleep helps give you vitality, energy, and the ability to focus. You can't be productive or concentrate if you don't sleep well. Not having enough rest increases stress and anxiety. But what if you have trouble falling asleep or wake up several times at night?

 

●      One of the ways you can help is to set a fixed time for sleeping and waking up. A routine can teach your body, "This is what we do now."

●      Cut down on caffeine. Even if you only drink caffeinated drinks during the day, they can affect your sleep. It is estimated that caffeine remains in your system for up to 10 hours! I know, crazy, right. So be mindful of how much and when you ingest that energy drink.

●      Put your phone away and any technology, including TV, for that matter.

●      Don't eat a heavy dinner before bed. Sleep is a time to rest and repair. Your body can't do that if it's working to digest food.

●      Listen to soothing sounds that can help you sleep. Whether it's nature sounds, music, or white noise it can help lull one to sleep.

I also have a video on this topic. I know this is a big issue for many. Try to make little changes daily. And check out the video: https://youtu.be/VYV4CNz_7PQ

 

Take steps to get out of the slump as soon as possible. Symptoms are worse if you don't handle them quickly and swiftly. Have a concrete plan of action. Establish a routine. You'll cheer up soon! By applying these techniques, you will feel a sense of accomplishment, and it's a stepping stone to getting moving and trying other things.

Sometimes, we all feel a little blue, but it's important to notice when you're getting stuck there.

 

Sometimes, we need a helping hand with these tricks, and that's okay, too. Recovery Enthusiast can be your guide, cheerleader, coach, or whatever you need to get you through. Schedule a free consult today and see what Recovery Enthusiast can do for you.