Everyone feels “blue” now and then. A wise person embraces their emotions but doesn’t feel compelled to hold onto the negative ones.
What are some things that you can do to chase the blues away?
Do something good for yourself
The power of music to integrate and cure … is quite fundamental. It is the profoundest non-chemical medication. – Oliver Sacks
Listen to your favorite “feel good” music. You probably know from experience that while music engages and stimulates your brain, listening to a familiar song that you love is also a good way to relax, especially when it is associated with a treasured memory.
- Music has a significant physiological effect. It releases beta-endorphins which reduce blood pressure and pain. It also enhances immunity.
- Researchers have found that music changes the brain by releasing hormones involved in brain function and mental health. This includes dopamine (associated with pleasure and rewards), oxytocin (the “cuddle” hormone which fosters trust and bonding), and serotonin (the body’s “feel good” chemical). Pleasing music also lowers the body’s production of cortisol, which decreases stress.
- Music helps you regulate their emotions – to calm down if you are feeling anxious, process your feelings, and boost your mood.
Commune with nature. Go for a short walk in a wooded area, or, if you don’t live near such a place, in a local park or garden.
- Researchers know that something as simple as going for a stroll releases feel-good endorphins and other neurochemicals that improve your sense of well-being and take your mind off negative emotions.
- Research on so-called “forest therapy” has shown that if you spend even a small amount of time outdoors in a wooded environment, the amount of activity in the brain’s fear center decreases significantly. Taking in the sounds of nature – listening to birds chirping. the rustling of trees, and the sound of running water, smelling the vegetation and soil, and feeling the warmth of the sun or a refreshing breeze – is a soothing diversion from whatever is bothering you.
- What if you can’t spend time outdoors? Research indicates that even looking at images and watching videos of nature contributes to relaxation and well-being.
Do something constructive such as cleaning.
- As strange as it may sound, taking care of that task you have been avoiding is both diverting and satisfying.
- Moving your body gives you the benefits associated with exercise, and cleaning gives you a sense of control over your environment, reduces stress, and makes you feel calm.
Be creative. Work with your hands.
- Research suggests that engaging in hand-brain activities which require time, patience, and attention to detail, such as knitting or woodworking, releases serotonin.
- You are rewarded by both the finished product and the satisfaction and pride associated with having created it.
Do something good for someone else.
The best way to cheer yourself is to try to cheer somebody else up. – Mark Twain
Do something kind for someone else, especially if they are not expecting it. It is easy to do and will lift their spirits – and yours. For example,
- Reach out by sending a supportive message to a friend. Let them that you are thinking of them and that you hope they are well.
- Invite someone to go ahead of you in traffic or in line.
- Cook a large batch of something delicious and share it with your neighbors.
If you’re unsure how to proceed, working with a health and wellness coach can help you to realize what will work best for you.
Written by: Marti Klein
About the author: Marti is a health and wellness coach and the owner of Flourish! Health and Wellness Coaching in Dana Point, California, offering telehealth coaching. Connect with her at www.FlourishHWC.com or via LinkedIn. She received her graduate-level training in health and wellness coaching at Emory University, and looks forward to sitting for the National Board for Health and Wellness Coaching/National Board of Medical Examiners exam next month. She is dedicated to helping people enhance their health and wellness and has a special interest in lipedema, a chronic loose connective tissue disorder primarily affecting women. She is also the co-owner of Klein + Klein, a corporate communications consulting firm.