Sleep and mood are intimately related. A 2014 study found that 80% of people with major depressive disorder experience sleep disturbances.(2) But, you might feel like you just can't fall asleep. Or perhaps you struggle to get out of bed because you feel exhausted all the time. Turn off electronics at least an hour before you go to bed. Use dim light to read a book or engage in another relaxing activity. Only use your bed for sleep and sexual activity. Doing work in bed, or even in your bedroom, can cause you to associate your bed with stress, rather than relaxation. (3) Exercise and sunlight as well as proper nutrition can also help with this. A magnesium supplementation can help as well as yoga, breathing or a meditation practice to help relax or ease stress.
2. Nutrition
Gut Health- Today, fortunately, the burgeoning field of nutritional psychiatry is finding there are many consequences and correlations between not only what you eat, how you feel, and how you ultimately behave, but also the kinds of bacteria that live in your gut. (8) The gut microbiota is essential to human health and the immune system and plays a major role in the bidirectional communication between the gut and the brain. Based on evidence, the gut microbiota is associated with metabolic disorders such as obesity, diabetes mellitus and neuropsychiatric disorders such as schizophrenia, autistic disorders, anxiety disorders and major depressive disorders. In the past few years, neuroscientific research has shown the importance of the microbiota in the development of brain systems. Gut microorganisms are capable of producing and delivering neuroactive substances such as serotonin and gamma-aminobutyric acid, which act on the gut-brain axis. Preclinical research in rodents suggested that certain probiotics have antidepressant and anxiolytic activities. (4)
With depressive disorders the leading source of disability globally, the identification of new targets for prevention and management is imperative. A rapidly emerging field of research suggests that the microbiome–gut–brain axis is of substantial relevance to mood and behavior. Similarly, unhealthy diet has recently emerged as a significant correlate of and risk factor for depression. This review provides evidence for the gut microbiota as a key factor mediating the link between diet and depressive illness. (5)
• How the foods you eat affect how you feel- Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions. What’s more, the function of these neurons — and the production of neurotransmitters like serotonin — is highly influenced by the billions of “good” bacteria that make up your intestinal microbiome. These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and “bad” bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain.(10)
• What we eat matters for every aspect of our health, but especially our mental health. Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression. (7) The relationship between some components of diet, such as n-3 fatty acids and B-vitamins, and depression risk has been extensively studied. Fast-food and commercial baked goods consumption may have a detrimental effect on depression risk. (6)
3. Nature & Sunlight
The correlation of light and mood is dependent on the body’s natural response mechanisms to produce serotonin, a neurotransmitter which helps to elevate the mood; and melatonin, a hormone which promotes sleep. When the body recognizes sunlight through the optic nerve, the gland in the brain which regulates melatonin slows its function, and serotonin levels increase. When light is diminished, the body increases the secretion of melatonin, and the secretion of serotonin is conversely slowed. Being out in the sun is proven to make you healthier not just emotionally, but physically as well. Vitamin D promotes healthy cell and bone growth, reduces inflammation, and helps to stimulate immune function. Being in the sun also increases our vitality and energy. Richard Ryan, a psychology professor at the University of Rochester states that “research has shown that people with a greater sense of vitality don’t just have more energy for things they want to do, they are also more resilient to physical illnesses. One of the pathways to health may be to spend more time in natural settings.” (14) Getting into nature, surrounded by trees using all five senses to connect with the environment and clear your mind. “Time spent under the trees’ canopy is a critical factor in the fight against diseases, of the mind and body. Shinrin-yoku or forest bathing has the power to counter illnesses including cancer, strokes, gastric ulcers, depression, anxiety and stress, he says. It boosts the immune system, lowers blood pressure and aids sleep. New studies showed that such activity could reduce blood pressure, lower cortisol levels and improve concentration and memory. A chemical released by trees and plants, called phytoncides, was found to boost the immune system. (15)
4. Get Active- Be Active- Stay Active
When you're depressed your energy levels can drop drastically, but the last thing you want to do when feeling down is to keep yourself from getting up. It's a physiological fact that activity fights depression. Get your heart rate up 20 minutes a day, five days a week, and it has been scientifically proven that you will feel better emotionally. Exercising increases the neuro-plasticity of your brain and releases neurochemicals called endorphins, which help to elevate your mood. (1)
Even just getting out for a quick walk around the block or up the street, or in a park, ride bike, jump rope, try a plank or push ups, challenge yourself, invite a friend or significant other to join you. Make it fun! Throw ball with a pet or catch with your kids, look for a zoom workout class or one of numerous free exercise classes online during this time. You are one workout away from a good mood, what are you waiting for.
5. Dance to your favorite Music
The beat of the song you're listening to can even influence your heart rate, and when people sing together, their breathing often becomes synchronized, producing positive emotions. These things happen because musical patterns affect our auditory cortex, which is part of the neural reward system and other areas involved in memory and emotion. The award-winning documentary film Alive Inside, which was released in 2014. It follows Dan Cohen, a social worker who is bringing music to people with dementia in nursing homes. Cohen asked a documentary film maker to follow him around for three days to witness the astounding effect that music was having on the behavior, mood, and quality of life of patients who appeared to no longer have much of a connection to themselves and the world. (12) Boosting the sound on some uplifting tunes, our favorite music automatically becomes a natural mood enhancer.
• Plug back in When we feel disconnected or burnt out, listening music can help us to feel more grounded and aligned — physically, mentally, emotionally and even spiritually. When we feel inspired or uplifted by the sound or the lyrics of a song, it can result in a truly profound experience. When we are moved by the music we hear, we gain a greater understanding about ourselves. With that comes the ability to foster a better sense of connection to other people and the world around us.
• Flip the Switch Much like meditation, putting on our favorite song or playlist can take our minds out of the vicious cycle of regret, worry, or fear, and help us to refocus our attention on the sound and rhythm of the song, even if just for a short while. Almost instantaneously, we have the ability to bring our minds away from the trap of its constant mental chatter, and into states of present moment awareness and enlivened being.
• Feel the Beat The mind and body are connected. Music often makes us want to move, inspiring us to dance or exercise. This helps release endorphins and serotonin in the brain, so we feel better and adopt a naturally more positive outlook. Combining music with movement is a potent way to improve your mood with the potential for long lasting effects. (13)
6. Get Creative
Write in a journal, draw, paint, move your body to music, feel the music moving through you, play an instrument, create a video, write a book. Get in touch with something that you feel drawn to create whether this is baking/cooking something in the kitchen or making or building something outside. Look around you, there is always something that can inspire you. The trick is to quiet the noise in the head and listen to what calls to you. What inspires you. Read a book, look at a magazine, or pinterest, learn a new hobby. What is something that you have always wanted to do but havent had the time to do? From belly dancing to rock balancing or knot tying. The possibilities are endless!
7. Watch a Funny TV Show, Movie or video
It may seem silly or all too simple, but anything that makes you laugh or smile can actually help convince your brain you are happy. If you look at depression as your critical inner voice having tricked you into feeling bad, then you can have your own tricks ready to fight depression. Play your favorite sitcom, watch a funny movie or read a comical writer. Don't think of this exercise as merely a distraction, but as an effective tool in reminding your brain that you can feel good again. (1)
