Hey, how are you doing?
This school year has been tough and it sometimes feels like the easiest thing to do would be to just give up. I often hear people say "I have tried everything and it is just not getting better". But I want to challenge you on that. What does "trying everything" really mean? Have you done something new once and "it didn't work" so you gave up? Did you try that one thing a couple years ago and "it didn't help then, so it wouldn't help now"? Have you heard that someone else tried that and "it didn't work for them, so it probably wouldn't work for you"? These are the things that I hear people say, but I have a tough reality for you that you NEED to hear.
Sometimes it takes doing something more than just one time. Sometimes what didn't work before, will work at a different time in your life. Sometimes something that didn't work for someone else WILL work for you! AND it is worth trying something new if there is a chance that it will change your life forever. DO NOT GIVE UP.
So here are some things you can try and some things that I want you to consider.
Journaling - make a point to write down the things that you are grateful for and the things that are going well in your life. By simply writing down the things in your life that make you happy, you will begin to re-wire your brain to be more mindful of recognizing the GOOD in your life.
Get up and move! If you spend your time lying down in bed all day, then you are definitely going to feel more sluggish and more tired. Force yourself to get up out of bed and move your body.
What you put into your body matters. If you are struggling with your mental health, please do not have an energy drink and a bag of Cheetos for breakfast. Try implementing some fruits and veggies into your diet and see how that makes you feel!
You might feel like staying in bed all day and not going to school, but don't fall into that trap - you will never get out! Even though you may feel tired and want to sleep all day, you have to make yourself do the right thing. Go to school, spend time with friends, force yourself to keep moving forward.
Connect with your peers. If you are invited to hang out, but would rather stay in bed and do nothing but watch tv, GET UP AND GET OUT! Being around people can help to boost your mood!
Have you tried exercise? I know that it seems like a lot of work, but when you exercise, your body releases chemicals called endorphins. Endorphins trigger positive feelings within the body. Physical health and mental health are so closely related - take care of your body in order to take care of your mind! (side note: it may take consistency to see the effects; one time is not enough! Make exercising a habit.)
Drinking plenty of water is also important for overall good health. Get a water bottle and make a goal for how many times you want to refill that water bottle during the day!
Talk to someone about how you are feeling. You have access to a mental health professional (me). If you know you need help, but do not want to meet with someone in an office, send an email (mafelt@pp.k12.mn.us)! If you are not "ready" to talk to a professional, try reaching out to a friend, sibling, parent, or trusted adult for support.
Get a HappyLight. Light therapy light boxes are helpful for reducing the effects of the "winter blues" or Seasonal Affective Disorder. If you struggle with seasonal depression, consider looking into purchasing a light box - they sell for as low at $30 on amazon.
Consider spending some time away from technology. I know this is the part that people do not want to hear, but studies show that increased times with technology correlate with increased feelings of depression. Try setting "limits" or goals for yourself to decrease your screen time with your phone, videogames, etc.
Okay everyone, those are my top 10 tips for improving your mental health and mood! Give it a try and let me know if you need some extra support!
-Mallory