Feeling sad or low is something we all go through at some point in our lives. Often, we feel less tolerant of others’ opinions, overwhelmed at work, demotivated, and heavy. Especially considering the last few years that have been full of mental and physical challenges, the difficulties have left many feeling discouraged or down.
These blues not only impact your ability to lead a fulfilled life but also your productivity. That’s exactly why mental health awareness has become so important. While, for some people, seeking professional help is an easy step, others try to compensate for their ongoing misery by spending too much time in front of screens or abusing their bodies with unhealthy food, for example.
Even though this may feel comforting initially, it is anything but that. Also, we can strive to feel happier and better in many healthy ways, which can also go a long way in keeping us out of the proverbial funk. To help you with that, here are the five proven ways to get your beat back while boosting your mental health and beating the blues.
Table of Contents
1. KAT or Ketamine Assisted Therapy
It is an exciting new treatment for various mental health issues like anxiety, depression, relationship issues, PTSD, and existential distress. It combines the use of the drug ketamine with traditional talk therapy. Ketamine is a dissociative anesthetic that can produce a variety of effects, including altered states of consciousness, increased awareness of emotions and thoughts, reduced sensitivity to pain, and feelings of dissociation or detachment from the body.
Ketamine Assisted Therapy (KAT) is a promising new approach to treating mental health conditions that have been resistant to other treatments. It can help patients make significant progress in their mental health journey, but it is important to be realistic about the expectations and to be willing to put in the work required to achieve lasting change.
2. Meditation and Mindfulness
While some people swear by it, other restless souls often find the idea of silently sitting with one’s thoughts while focusing on breathing monotonous and challenging. However, there is a science behind it. Mindfulness and meditation have been proven to boost cognitive functions and reduce anxiety levels. These practices can be done anywhere at any time and in many ways.
After Johns Hopkins University scoured 47 clinical trials and 19000 meditation studies, their findings revealed that mindful meditation can help ease intense psychological stresses like depression, anxiety, and pain. Moreover, when employees at Roche and Google used a mindfulness app called Headspace for around eight weeks, they reported a significant reduction in anxiety and depression by 31% and 46%, respectively.
Not only this, but this ancient practice of calming the mind and body has also been shown to help fibromyalgia, irritable bowel syndrome, and PTSD by lowering stress levels.
3. Be Aware of Your Mood
Remember, the best way to boost your mental health and beat the blues is to be mindful of your emotions rather than ignoring them. With that, you should also be kind to yourself for feeling out of sorts. For instance, you should start making time to perform activities that actually give you joy, say no to unnecessary events, or visit someone whose company you love. Similarly, you should try adopting new hobbies or meet new friends with the same interests as yours.
Moreover, another great way to beat the blues is to help someone else. You may consider volunteering at a church organization, food bank, or other cause that appeals to you. You will be surprised to see how much perspective you can gain when you prioritize and elevate others’ needs over your own. Also, serving others helps show gratitude that most people often ignore.
4. Sleep Well
Besides exercise and healthy eating, a good night’s sleep is one of the core pillars of good health. Also, in the words of Dalai Lama: ‘Sleep is the best meditation.’ When it’s about ensuring sleep hygiene, it refers to the habits that help consistently have decent sleep. For instance, bedtime habits and sleep environment are factors that significantly contribute to a good night’s sleep and are crucial to our overall health and well-being.
Some of the things you can consider to improve your sleep hygiene include avoiding caffeine and other stimulants before bedtime, maintaining a routine, having a comfortable bed, fresh air circulation in the sleeping space, regular exercise, and avoiding digital devices for at least an hour before bedtime. Remember that the impact of poor sleep extends beyond lack of productivity and tiredness. Also, sleep disruptions have been found to alter brain chemistry, which can, in turn, lead to the development of mental health disorders.
5. Change of Scenery
Last but not least, another great way to beat the blues is to get outdoors. Changing scenery or environment is one of the simplest ways to improve mental health. For instance, scientific evidence suggests that brisk walking helps boost creativity, productivity, and mood while allowing you to enjoy fresh air and soak up some vitamin D. Besides that, it helps us get out of a rut or monotonous life with the same old responsibilities.
Also, a change of scenery can be as simple as eating at the restaurant you always wanted to try, driving a different route to work, updating the décor in your house to suit new preferences, or even visiting a small local business. While all of this may not sound convincing initially, you will be surprised how refreshed you will feel after trying something new in your everyday routine.
The Final Words
We all go through tough times in life. While some deal with daily battles, others struggle with some past events. While it is natural to feel discouraged or down from time to time, it is important to remember that these feelings are often temporary and can be overcome by taking some simple steps like the ones mentioned above. Therefore, be mindful of your emotions and make time to take care of your physical and mental health. Good luck!