How to be happy when you are depressed
If you’ve ever tried to break a bad habit, think about how to stay happy when you're depressed. Consider making positive habits part of your routine.
When looking at some daily, monthly, and yearly habits, remember that everyone’s version of happiness is a little different, and so is their path to achieving it.
If some of these habits create extra stress or do n't fit into your lifestyle, ditch them.
Thinking about how to stay happy when you're depressed the following daily habits can help you find more happiness in your life.
· being happy
How do i make myself happy when im sad, you smile when you are happy. But it's actually a two-way street. We smile because we are happy, and laughing causes the brain to release dopamine, which makes us happy.
Although not entirely foolproof, researchers have found that the link between laughter and happiness can be attributed to the facial response hypothesis. Whereas facial expressions can have a modest effect on emotion.
So do you have to walk around with a fake smile on your face all the time? But the next time you’re feeling down, crack a smile and see what happens. Or try starting to smile at yourself in the mirror every morning.
· Exercise
How can i be happy while struggling, exercise isn't just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression.
Even a small amount of physical activity can make a difference. You do n't have to train for a triathlon or scale a cliff — unless that’s what makes you happy.
The trick is not to overexert yourself. If you suddenly throw yourself into a rigid routine, you may end up frustrated.
Start with this exercise to consider how to stay happy when you're depressed:
• Walk around every night after dinner.
• Sign up for beginner classes in yoga or tai chi.
• Start your day with 5 minutes of stretching.
• Start reading happy stories.
Remind yourself of any fun activities you once enjoyed but have fallen by the wayside. Or you might consider taking up activities you’ve always wanted to try, like golf, bowling, or dancing.
· Try to get plenty of sleep
How do i get out of depression, most adults need at least 7 hours of sleep per night. If you find yourself struggling with the urge to sleep during the day or just generally feel like you’re in a fog, your body is telling you it needs more rest.
No matter how much our modern society leads to less sleep, we know that adequate sleep is an essential and trusted source for good health, brain function and emotional well- being. Getting enough sleep also reduces your risk for developing certain chronic illnesses, such as heart disease .depression, and diabetes.
Here are some tips to help you create a good sleep routine:
• Write down how many hours you sleep each night and how rested you feel. After a week, you should have a better idea of how you’re doing.
• Go to bed and wake up at the same time every day.
• Take a bath, read or do something relaxing before bed. Avoid heavy meals.
• Keep your bedroom dark, cool and quiet.
• Invest in some good bedding.
• If you have to take a nap, try to limit it to 20 minutes.
If you have persistent sleep problems, talk to a doctor. You may have a sleep disorder that needs treatment.
·
Eat with mood in mind
Research on how to stay happy when depressed you may already know that your food choices affect your overall physical health. But some foods can also affect your mood.
For example:
• Carbohydrates release serotonin, a “feel good " hormone. Just keep simple carbs – high sugar and starchy foods – to a minimum because those energy surges are short and you’ll crash. Choose complex carbohydrates, such as vegetables, beans and whole grains, can help you avoid crashes while providing you with serotonin.
• Lean meats, poultry, beans and dairy foods are high in protein. Protein -rich foods release dopamine and nor-epinephrine, which increase energy and concentration.
• Omega - 3 fatty acids, such as those found in fatty fish, have anti - inflammatory effects that extend to your overall brain health. If you do n't eat fish, you may want to consider talking to a doctor about possible supplements.
• Highly processed or deep fried foods make you feel frustrated and hence avoid the food.
If you want to eat with your mood in mind, consider choosing a food for your mood each day.
For example, swap some Greek yogurt with fruit, sweet breakfast pastries. You'll still satisfy your sweet tooth, and the protein will help you avoid a midday energy crash. Consider adding a new food swap each week to thinking about how to stay happy when you're depressed.
· Practice gratitude
Just being grateful can give your mood a big boost, among other benefits. For example, a two - part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.
You can try starting each day by acknowledging one thing you are grateful for. As you go about your day, consider keeping an eye out for the joyful things in your life. They can be big things, like knowing someone loves you or getting a well - deserved promotion.
But they can also be small things, like a colleague who offers you a cup of coffee or a neighbor who gives you a wave. Maybe it’s the warmth of the sun on your skin.
With a little practice, you can become more aware of all the positive things around you.
· Give a compliment
Research shows that being kind can also help boost your overall well- being.
Giving a sincere compliment is a quick and easy way to brighten someone's day while increasing your own happiness.
Catch the person's eye and say it with a smile so they know you mean it. You might be surprised at how good it makes you feel.
If you want to compliment someone on their physical appearance, be sure to do it in a respectful way.
· Breathe deeply
You’re tensing, your shoulders are tight, and you feel like you might “lose it “. We all know that feeling.
Instinct may tell you to take a long, deep breath to calm yourself.
Turns out, that instinct is a good one. Research from trusted sources supports the fact that slow breathing and deep breathing exercises can help reduce stress.
The next time you feel stressed or at your wits end, work through these steps:
1. Close your eyes. Try to imagine a happy memory or a beautiful place.
2. Take slow, deep breaths through your nose.
3. Exhale slowly through your mouth or nose.
4. Repeat this process a few times until you start to feel calm.
If you have difficulty breathing slowly, deliberately, try counting to 5 in your head with each inhalation and exhalation.
· Acknowledge the unhappy moments
A positive attitude is usually a good thing, but bad things happen to everyone. It's just part of life.
If you get some bad news, make a mistake, or you feel like a freak, do n't try to pretend you’re happy.
Acknowledge the unhappiness, allow yourself to feel it for a moment. Then shift your focus to what made you feel this way and what it might take to recover.
Will a deep breathing exercise help? Long walks outside? Talking to someone?
Let the moment pass and take care of yourself. Remember, no one is happy all the time.
· Keep a journal
A journal is a good way to organize your thoughts, analyze your feelings and plan. It can be as simple as writing down a few thoughts before going to bed. If something written makes you nervous, you can always shred it when you’re done.
Not sure what to do with all the feelings that ended up on the page? Our guide can help you organize your feelings.
· Facing stress
Life is full of stresses, and it is impossible to avoid them.
Stress is not always harmful, and we can even change our attitudes about stress.
For those stressors you ca n't avoid , remind yourself that everyone has stress - there 's no reason to think it 's all on you . And chances are, it’s stronger than you think.
Try to deal with stress by not letting yourself get overwhelmed. It might mean starting an awkward conversation or doing some extra work.
· Avoid comparing yourself with others
Whether it happens on social media, at work, or even in a yoga class, it's easy to fall into a place where you're comparing yourself to others. The result, can lead to more dissatisfaction, lower self-esteem, and even depression and anxiety.
Practice can be done to stop comparing yourself to others. But it's worth it for the benefit of your inner peace and happiness.
You can start with some of the other tips on this list that can help you focus on yourself, such as deep breathing and journaling. You may consider talking to a therapist for perspective.
The following tips include weekly habits that can help you feel happier.
· See friends
Humans are essentially social creatures, and while research is mixed on how socialization affects happiness, the consensus is that having social relationships can make us happier.
Who do you miss? Reach out to them. Make a date to get together or just have a long phone chat.
At a young age, making new friends can feel next to impossible. But not about how many friends you have. It's about having meaningful relationships. Even if it's just with one or two people.
Try joining a local volunteer group or taking a class. Both can help you connect with like-minded people in your area. Perhaps they are also looking for friends.
Companionship doesn't have to be limited to other people. Pets can provide similar benefits, according to multiple studies.
Love animals but ca n't have pets? Consider volunteering at a local animal shelter to make some new friends.
· Plan your week
Try to sit down at the end of each week and make a basic list for the following week.
Even if you do n't stick to the plan, you can do laundry wherever you are. Blocking out times when you can go grocery shopping or tackle projects at work can help calm your mind.
Turn off your phone
Unplug. There is mounting evidence to support the fact that excessive phone use can cause changes in the brain. Can affect your mood. A review reveals even more severe cognitive and emotional changes in adolescents and young adults.
Turn off all electronics and put those earbuds away for at least 1 hour once a week. If you want them, they will be there for you later.
If you have n't unplugged in a while, you might be surprised at the difference it makes. Allow your mind to be free for change. Read, meditation. Walk and pay attention to your surroundings.
· Get into nature
According to a study trusted sources, spending 30 minutes or more a week in green spaces helps reduce blood pressure and the likelihood of developing depression.
Your green space can be anything from your neighborhood park, your own backyard, or a rooftop garden. Anywhere you can appreciate and enjoy nature and fresh air.
Better yet, add some outdoor exercise to the mix for added benefits. The same aforementioned study found that people who spent time in green spaces were more likely to exercise more frequently and for longer periods of time.
· Exploring meditation
There are many methods of meditation to explore. They may involve movement, focus, spirituality, or a combination of all three.
Meditation doesn't have to be complicated. It can be as simple as sitting quietly with your own thoughts for five minutes. Even the deep breathing exercises mentioned earlier can work as a form of meditation.
· Consider therapy
We are definitely happier when we learn to deal with obstacles. When you face a problem, think about what you got through something similar in the past. How to stay happy when depressed will it work here?
· Give back
If you find that giving daily compliments gives your mood a much - needed boost, consider creating a monthly routine of giving back on a larger scale.
Maybe it's helping out at a food bank the third weekend of every month or offering to watch your friend’s kids one night every month.
· Take yourself out
No one to go out with? Well, what rule says you ca n't go out alone?
Consider going to your favorite restaurant, seeing a movie, or taking that trip you’ve always dreamed of.
Even if you’re a social butterfly, spending some intentional time alone can help you reconnect with the activities that truly make you happy.
· Reevaluate your goals
People change, so try to think about where you are going and still consider where you want to go. There is no shame in changing your plans.
Let go of any goals that no longer serve you, even if they sound good on paper.
Take care of your body
You've probably heard it before, including several times in this article. Your physical and mental health are closely related.
While you're developing habits to improve your well- being, it's important to keep up with routine appointments to help take care of your body.
· Let go of anger
This can often be easier said than done. But remember that you're not necessarily doing it for the other person or that other people can help you be more open to starting the process.
Sometimes, forgiving or letting go of anger is more about self - care than compassion for others.
Take stock of your relationships with others. Are you harboring any grudge or ill will towards anyone? If so, consider contacting them in an attempt to bury the hatchet.
It doesn't have to be a reunion. You just need to end the relationship and move on.
· Donate or gift
Try donating or gifting even a small amount of your income or wealth. As a result you will feel happy. For example, parents, siblings, relatives, neighbors, friends and others.
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