The
best ways to avoid your depression. However, if you’re struggling with
depression, a bad day is filled with profoundly “cynical, pessimistic
and distorted” thoughts that you just can’t shake, she said.
A
bad day leaves you emotionally and physically drained. Serani, who’s
experienced depression, described feeling “emotionally wrung out” and
“physically limp and bone weary.”
“Depression
is an experience of depletion,” she said. “You’re worn down, hollowed out,
devoid of enthusiasm or vitality.” You feel like nothing is worth fighting for,
she said.
That
means that on the days you need it most, soothing yourself can be
excruciatingly difficult. But there are ways you can feel better — without
having to take big steps.
Research
has found that awakening our senses helps to immediately improve depressive
symptoms, Serani said. Here, she shared several strategies to stimulate each
sense.
Seeing: Natural
light is one of the best ways to stimulate your sense of sight. “When even a
single photon of light enters the eye, it lights up the entire brain,” Serani
said. Light activates the hypothalamus, which regulates mood, sleep and
appetite. Not getting enough sunlight causes a disruption in all three, Serani
said.
“Light
also activates the pineal gland, a tiny pea-shaped brain structure, which
essentially runs our circadian rhythm, also known as our body clock,” she said.
This gland produces melatonin, which controls our slumber and wake cycles.
Darkness leads to an excess of melatonin. “[This] makes us sleepy, fatigued and
listless, worsening our already depressed state.”
Serani
suggested opening the shades or curtains, and sitting by the window as the
light pours in. If you’re able to, venture outside for more sunlight, she said.
Smelling: Breathe
in fresh air, spray fragrance or take whiffs of a scented candle, Serani said.
Smell the aromas of your favorite dish, which you can cook yourself or ask
someone else to make. “When we smell something, its scent takes a direct
route to the limbic brain, awakening memories and positive emotions,”
Serani said.
Hearing: “Listening
to music, sounds and a human voice activates the brain’s reward system that
releases the feel-good neurochemical dopamine,” according to Serani. That’s why
she suggested listening to upbeat music or soothing sounds or even an audio
book.
Open
your window and listen to what Serani called “life-affirming sounds,” such as
birds chirping, the wind blowing, children laughing or even cars moving.
Touching. Take
a shower, which is more like a “medicinal tonic, with its warm water and soapy
textures,” Serani said. Feel the warmth of a tea-filled mug, the softness of
the couch or the comfort of a loved one’s hug, she said.
If
you’re able to move your body, take a walk, meditate, stretch, run an errand or
play with your kids, she said.
“When
we move our bodies and when we touch, muscles tense
and relax, releasing toxins and feel-good hormones
and endorphins.”
Tasting. Savor
your favorite foods and meals. According to Serani, complex carbohydrates,
protein, nuts and leafy greens can boost serotonin synthesis. (Starchy
carbohydrates can increase fatigue, she said.)
Drink
green tea and coffee, which some research has shown may improve mood. Too much
caffeine can heighten anxiety and irritability,
however, according to Serani.
If
you’re experiencing a bad day, just try to remember that stimulating your
senses can help you feel better. Thinking about it might help you actually do
it and get you back on the road to wellness.
Image Source: http://www.sxc.hu/photo/1195370
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