Tips To Elevate Your Mood

It is common to experience ups and downs in happiness levels. When happiness levels are down, some symptoms can resemble mild depression.

Symptoms of mild depression include changes in appetite or sleep, lack of pleasure in activities you usually enjoy, lack of energy, feeling down, irritability, and low self-esteem. These symptoms can be triggered by a situational event, such as the loss of a job or ending a relationship. It may also happen because we are not practicing healthy physical habits, like exercising regularly, getting adequate sleep, or eating healthy.

Here are some things you can do to reduce these “lows”:

• Exercise. Not only does exercise increase your brain's ability to produce natural antidepressants, it also increases self-esteem and your physical health.
• Practice healthy eating habits. Color your plate! Colorful fruits and vegetables stimulate brain functioning and improve your mood. Eating mostly brown foods (carbohydrates) can negatively affect your mood. 
• Enjoy nature and the sun. We live in an amazing place full of sunshine and free outdoor activities. Get a healthy dose of Vitamin D and fresh air. Take a hike with your friends, family, or pets. 
• Have fun. Plan activities that you will look forward to doing. Spend time with family or friends who make you laugh. This will help focus your thoughts and energy on positive things instead of dwelling on the negative.  
• Get enough sleep. It’s hard to feel good if you're tired. Most people need at least six to eight hours of daily sleep to feel rested. 
• Make time for self-care. Do activities you enjoy to create a positive mindset or take a break from stresses. This isn't selfish, it is necessary to re-energize and be equipped to solve your problems. Take a mental health vacation day, get a babysitter for a night, or treat yourself to a special dinner or dessert. All these activities are healthy to do on occasion.

If you notice feelings of depression last for weeks or months at a time and are impacting your everyday life and relationships, it is time to seek outside help. Depression is treatable. Talk to your healthcare provider about your symptoms or request a referral for mental health counseling.

If you develop thoughts of harming yourself or others, call/ text 988 to reach the 988 Suicide & Crisis Lifeline, call the El Dorado County Mental Health crisis line at 530.544.2219. In an emergency, call 911, or visit an emergency department.