The blues are something everyone experiences at one point in time or another. And though you may feel like you are stuck or blah for an extended period of time, you can change your outlook and feel better by training your mind with these 3 steps. However, actual depression is an illness and should be treated by a health professional.
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Keep Healthy Company - Stay Away from Negative People
Complaining is contagious. If you hang around complainers or negative people, it will rub off on you. Sometimes we have no choice but to keep company with those who are down and out on life such as family members or coworkers. And, you have two choices with these people – engage minimally by walking away or tuning out when they complain (let them know you are going to do this – the less you listen the less they’ll start ranting in front of you) or spend less time around them overall (if possible). Aside from keeping negativity at arms length, be sure to seek people who have a positive outlook on life and spend more time with them.
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Speak Positively - Fake It Until You Make It!
You’ve probably heard the phrase “if you think you’ve lost, you have.” And there is quite a bit of truth to that simple saying. What you think and the words you speak have the power of prediction. If you keep thinking you aren’t qualified for a particular job for instance, you’ll probably never bother applying for it. And even if you do apply and interview, the interviewer will be able to tell how confident you are in your ability to fulfill the job responsibilities. If you walk through a field looking for weeds you will probably never see the beautiful wild flowers. Likewise, if you are looking for people to be mean to you or expecting nothing to change at your workplace and instead for your job to suck and your boss to give you bad reviews, well, that will likely happen.
In addition to training your brain to refocus on something good or positive when thoughts of something bad or negative take over your mental energy, also intentionally speak positive affirmations. Fake it until you make it! Tell yourself you will get a new and much better job, you will get over an illness or your son will straighten himself out. Talk yourself into believing that good things are in your future and they may just happen! -
Don’t Look Back - You Can't Change the Past
The fiasco Manti T’eo has been going through (regardless of what you believe about it) should teach us at least one very valuable lesson: put the past in the past. Everyone makes mistakes and the more you focus on them the harder it will be to focus on your future. Whatever it is, get over it and spend your thoughts, time and energy on the future.
The Link between Feeling Blue and Low Levels of Vitamin D
Studies show low vitamin D levels may be associated with depressive symptoms in those with a history of depression. And though the exact relationship between vitamin D and mental disorders isn’t clearly understood at this time, it may explain why light therapy is an effective treatment option for seasonal affective disorder. Sun lamps provide UV rays that can stimulate vitamin D production in the human body. Ever wonder why you feel better after being outside in the sunshine? It may be because of the vitamin D being absorbed through your skin!
If you suffer from depression, first speak to your treatment team about your options and ask your physician if you need to be tested for vitamin D deficiency. Vitamin D deficiency and insufficiency are rampant in the U.S. because it is found in few foods and use of sunscreen, shade and cloud cover limit UV exposure and darker skin pigment provides natural protection from UV rays. Also, many people don’t readily absorb vitamin D or manufacture it in their body, especially older and obese individuals. Vitamin D is not a miracle cure for symptoms of depression but treating low or deficient levels may help.
References:
Issues Ment Health Nurs 2010;31: 385-93.
Mayo Clin Proc 2011;86:1050-5.