Dr. Susan Biali

Last night on TV, I saw a very successful speaker, who regularly talks to groups of women of 10,000 or more, say that she’s disturbed by how much depression she sees around her, these days.  Those of you who already know me know that I struggled with it for years.  It rarely happens to me at all, anymore, because I’ve learned how to protect myself from that dark place, and I’ve also learned how to “pull myself out of a funk”.  We don’t all necessarily get clinically depressed (thank God), but most people do go through times, particularly in the winter, when they don’t feel as good about life, and themselves, as they’d like to.

Today, I’m going to share with you my tips for lifting your mind, and body, out of a funky mood.  You can either use these to:  1) protect a positive mental state, and prevent yourself from sliding into negative mood states; or 2) use them to pull yourself out of a bad mood when you’re already there.

Here they are:

1) Get moving.  Studies have shown that regular exercise can have the same boosting effect on your mood as taking an antidepressant pill every day – and the side effects are much, much better!  To get regular exercise, all you really have to do is walk.  Walk to work, walk to your errands, go out for a stroll by yourself, with a friend or your other half.  You’ll be amazed at how much it helps, even if it’s the last thing you feel like doing.  Just do it!

2) Eat lots of healthy food, regularly throughout the day.   Don’t go too long without eating, as this will make you grumpy (in my case, I get downright mean or weepy), and stay away from sugary junk foods that shoot up your blood sugar and then make it crash, taking your mood along with it.

3) Get enough sleep.  Research shows over and over  that not getting enough sleep can have a dramatic effect on your mood and your ability to cope with stress in your life

4) Spend time with friends or people who make you laugh.  I had dental work done yesterday, and was feeling sore and grumpy last night.  I didn’t want to do anything but lie on the couch.  If you’d asked me, I’d have said it would be impossible to feel good last night.  But then a stand-up comedy show came on TV, I called my husband over to watch it with me, and within minutes we were screaming with laughter.  Lots of times, a grumpy or moody, “I don’t want to do anything” state is only that – a temporary state.

5) Put on some music that you love.  It’s pretty hard to stay moody when something you love love love is playing in the background.  Pay attention to the music, friends, TV shows and activities that give you energy and make you feel fun and alive, and use them as your secret weapons when you’re feeling down.

6) Sit up straight.  I learned this one from Tony Robbins, years ago.  When we’re feeling blue or down, we tend to slouch and shuffle around, looking mopey.  Stand up straight, walk tall and with purpose, remember to breathe, and most of all, smile, even if you don’t feel like it.  You can’t help but feel better – try it!

7) Avoid alcohol – though it gives you a temporary high, it’s actually a mood depressant, and a powerful one, at that.

8) Get out in the sun, whenever it comes out!  This is a major one for me, as I’m very sensitive to SAD, or seasonal affective disorder.  Our brains need daylight, and sunlight, to keep producing those feel-good neurotransmitters.  When the sun comes out, go out for a walk – between the sunlight and the act of walking, it’s a one-two power punch for a good mood!

If you do all of these things, I guarantee you that you’ll feel better, and be far less likely to get “down”. An important note, though: If you’ve been feeling down for a while, and particularly if you’ve been having suicidal thoughts, you need to go get help, or at least an opinion, from a professional, in addition to following these tips.

Now forget that funk - put that funky music on, instead, and dance! 

Dr. Susan Biali, MD is an internationally recognized wellness expert, life coach, author, speaker and flamenco dancer, dedicated to helping people live their dreams and create better balance, health and satisfaction in their lives. Dr. Biali speaks internationally, and her opinions and advice on health and life appear regularly in print, radio, and television media across North America.  An expert for HealthyCanada.com and for the nationally televised program The Daily, she writes two nationally published columns on wellness and life balance.  Dr.Biali is the author of the upcoming book Your Prescription for Life! Seven Steps to Extraordinary Health & Happiness.  www.susanbiali.com

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