“I’m not feeling like myself lately. Could this be depression?”

It’s not unusual to experience a range of moods and emotions over the course of the day. These may be because of your social and physical environment or driven by stress and hormones.  Short-lived emotional swings can be quite normal, but more constant emotional lows may be a sign of depression or anxiety for which you should seek assistance.

Your mood is a general feeling inside of yourself that is not a direct reaction to a particular situation. It can sometimes manifest itself as depression or anxiety. If you are feeling disinterested in your regular routine, are feeling low energy, or agitated, and find that your mood is impacting your everyday activities, it is probably a good time to think about how to manage your emotions and mood.

Seeking help can be a challenge. It can be hard to ask for help. Dario coaches are here to offer help and support on your journey to wellbeing.

Where to start? – Some Lifestyle Tips for Improving Mood

  • Exercise – exercise has many benefits. It releases endorphins (often called ‘feel-good’ chemicals) that boost metabolism and work your body’s muscles, stimulating your stress-response and helping you better handle and adapt to demanding situations. Exercise can also feel rewarding and provide a sense of meaning, and when practiced regularly, it gives you a healthy routine. There are many forms of exercise, ranging from taking walks, to participating in sports, or doing yoga or meditation.
  • Keep a diary/journal – keeping track of your mood and your daily activities can help find trends and triggers for mood swings. Journaling can also include future goals and plans to look forward to, and things you are grateful for. Writing about future goals and reflecting on what you are grateful for helps to visualize the positive aspects of your life and can lead to optimism for the future.
  • Spend time outdoors – ecotherapy is an approach to improving mental health by increasing time spent around nature. Spending time outdoors provides context and perspective to realize our place in a much larger world.
  • Hobbies – trying new things and exploring new passions are known to be mood boosters. Consider picking up a paintbrush and finding your hidden artistic talent or discovering a new-found love for reading. You can also try other activities like photography, gardening, fishing, collecting, or playing musical instruments. Take the time to find what makes you happy.
  • Socialize –spending time with other people stimulates the mind and can improve emotional health. Engage with others about common interests or current events. Seeking out people to play a game with or taking an exercise class are some ideas that get you out of the house while doing something fun with others.
  • Take a break from social media – social media drives us to compare ourselves to others, but it is important to have some perspective: keep in mind that most people choose to only show the positive highlights of what happens in their lives.
  • Get sufficient sleep – sleep is essential for brain health. Studies show that lack of sleep, even one bad night, can have mood-altering affects, so improving your sleep schedule might alleviate some of those low mood symptoms.
  • Talk about it – friends, family members, classmates, teachers, coworkers, and professionals can be there for you, to help you to overcome difficulties and provide a safe space for you to go when you are feeling alone. If confiding in someone you know isn’t working, there are many other resources available to call or chat with, such as talking to a professional via the Dario Coach service or calling a helpline.

“I have tried the advice above and nothing is helping. I think I need to progress to a more intensive treatment. What can I do?”

Please consult with your doctor to discuss if any of these options will be of benefit to you.

  • Therapy – there are many therapy styles to check out: the key is to find a method that resonates with and works for you. For example:
    • Cognitive Therapy – a self-correcting treatment that can lead to adjusting negative beliefs and actions.
    • Behaviour Activation Therapy (BA) – an approach that schedules your activities and organizes behaviours, so you complete tasks you have been avoiding. This method encourages healthy behaviours and goal setting.
    • Cognitive-Behavioural Treatment (CBT) – uses learning techniques that target specific areas that present as challenges in your life.
    • Music and art therapy – a technique that incorporates music or art to encourage relaxation and emotional awareness.
  • Medication
    • Antidepressant medication may be prescribed by a doctor to prevent suffering from severe mood fluctuations.

Keep in mind that healing takes time and part of the process is finding which coping strategies are going to work best for you.

References

BH-0013 RevA