A constantly sad person loses his vital energy and hope, feels that he can’t count on anyone and doesn’t want to be with anyone, this makes it very difficult to find the solution to feel better, even if it’s not impossible. is to start small.
Finding good mood requires action, but it’s complicated when you’re sad. Thinking about things to do to improve, such as going for a walk or spending time with friends, can be exhausting.
- The secret to regaining good humor is to start by setting small goals that are met little by little.
- Even when energy is limited.
- It is always possible to take a short walk or call a family member.
- Friend or acquaintance.
- Just to find out how they work.
- Although at first it is difficult to change the behavior.
- Over time the energy will increase and the change will be noticed.
Social support plays a key role in overcoming a negative mood, it is important to understand that isolation and loneliness make the situation worse, so it is essential to maintain relationships with others and participate in social activities.
The problem is that often the depressed person is ashamed of the people he knows because of his condition, feels guilty about leaving the relationship, or considers others guilty. In general, people close to you worry about their own difficulties and there should be no problem starting a conversation or attending a social gathering. Anyway, it’s never too late to make new friends and meet new people.
To cultivate personal relationships and expand or strengthen your own support network, you can do the following:
? Engage your trusted friends and family so you can talk to them about your own feelings.
? Participate in social activities that occur and try not to isolate yourself.
? Join a support group to talk to people who share the same situation.
One option to open up to the world is to start connecting with volunteers, which not only expands the network of contacts, but also makes you feel useful.
Continuous sadness gives a negative touch to everything, including the person’s own perception, the situation in which he finds himself and the expectations for the future, to get out of this negative approach it is necessary to replace negative thoughts with more balanced thoughts, challenging negativity. .
It is possible to change a negative thought, for this there are different ways:
? Think outside of yourself, as if you were someone else, looking for more realism in opinions and descriptions.
? Don’t be so perfectionist and allow more flexibility, it doesn’t have to be perfect.
? Connect with positive people and observe and analyze their reactions to things that cause discomfort, anxiety and anger, this gives another point of view and will generate positive energy that can be used to feel good and improve the perception of things.
To overcome a negative mood you need to worry about yourself and take care of yourself, this means following a healthy lifestyle, learning to manage stress, knowing the limits of what a person is able to do, and having fun and having fun. leisure activities.
In addition, it is important to sleep well, take the necessary measures (do not consume caffeine or other substances that make it difficult to sleep, relax before bedtime, dine well, etc. ) and sleep for the necessary hours (at least eight hours a day). day).
Nor can we forget the importance of sun exposure, managing stress and practicing relaxation techniques. Caring for an animal also helps a lot to overcome a negative mood.
When a person is depressed, they generally don’t want to exercise, but it should be noted that physical activity is a fundamental tool for dealing with a negative mood, in fact, studies show that regular exercise can be as effective as antidepressant medications to increase energy levels and decrease the feeling of fatigue.
Scientists have not understood exactly why exercise is such a powerful antidepressant, but evidence suggests that physical activity causes new cells to grow in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress and relieves muscle tension, which can help relieve sadness. .
Ideally, do at least 30 minutes of exercise a day, if that’s a lot like it, start by doing 10 minutes a day and increase the time as your mood improves.
What we eat has a direct impact on how we feel, not eating a balanced diet can have negative effects on the brain and mood, which is achieved by abusing caffeine, alcohol, trans fats, saturated fats and foods that contain high levels of chemical preservatives or hormones.
To maintain a healthy diet that helps you feel better physically, you should consider:
? Don’t skip meals
? Eat as little sugar and refined carbohydrates as possible
? Eat complex, high-carb foods that allow you to last longer
? Increase consumption of vitamin B, found in citrus fruits, green vegetables, eggs, among others.
? Eat nutrient-rich foods such as bananas, spinach and brown rice.