We all have emotions and moods. Some people have very even temperaments and their moods are mostly stable. Others can go from happy to anxious to depressed to euthymic quite quickly.

Everyone has mood changes throughout the day, but it can be hard to commit to memory exactly what the moods were and the circumstances surrounding them. This is why charting your moods can be an effective tool to further your psychotherapy or other course of treatment.

Here are five great benefits of mood charting:

1. It allows you to connect your feelings to what happened during the day. For example, a person may be struggling with a sudden surge of depressive feelings. When examined, it turns out that a minor conflict at work affected him or her deeply, more so than he or she consciously knew.
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2. Mood charts can help your physician, therapist, or psychiatrist give you a more accurate diagnosis. Mood and anxiety issues are partly defined by how long someone has had the condition. For major depression, a mood chart can help your doctor or therapist better understand the duration and severity of your moods, and how quickly they switch. If your mood swings dramatically over weeks or months, this could be a sign of bipolar. People tend not to remember their mood fluctuations during the day. If you make a point to record how you’re feeling throughout the day, it can help identify and guide an appropriate course of treatment or therapy.
3. Charting your mood allows you to see patterns in your life. When your mood changes, what else is going on in your life? Some women are especially sensitive to the mood changes that come before, during, or after menstruation. Other people have extreme moods that coincide with working night shifts or swing shifts. If you notice your mood on Saturday evening drops, it may be due to anxiety about heading to work on Monday.
4. It allows you to better understand your triggers. A trigger is an event that brings out a behavioral or emotional feeling. If you have had a miscarriage, you might be overwhelmed with anxiety when going to a baby shower or when you see an infant. Seeing a pregnant woman could be the trigger in this instance.
5. Keeping track of your moods can tell you a lot about the timing of your different mood states. Perhaps your chart shows that Sunday evenings are hard, and you recognize that it’s because work has been stressful lately. Some people find themselves reacting strongly to things when it’s near the anniversary of a loved one’s death, even if they don’t consciously acknowledge it.

Charting can be as simple as writing down your moods in a notebook or as high-tech as using a smartphone application to chart and graph your changing feelings. Either way, it doesn’t take long, and the benefits can be many.

If you have tracked your moods, I’d love to hear about it in the comments below.

There is a paradox when it comes to bipolar mood episodes in terms of the treatment versus the prevention of episodes. On the one hand, the treatment of mood episodes can be rigorous, prolonged, and unsatisfying for people with bipolar and those around them. However, there are things people with bipolar can do to empower themselves in managing and, in some cases, staving off mood episodes.

Here is a focused outline on three self-guided components for living with bipolar: sleep, self-care, and support.

1. Train Yourself to Sleep

Your body responds to natural circadian rhythms. Based on a 24-hour cycle, a person’s physical and mental processes (e.g., mood) are affected by the changes of light and darkness. Setting the same wake and sleep schedule can dramatically improve your mood. Try to go to bed around the same time each night (even weekends) and get up around the same time in the morning. To do this, utilize these sleep hygiene tips.

Establish a routine to wind down in the evening. Pay attention to what time it is, so there is room to slowly navigate the dental routine, preparing for tomorrow’s workday, and the contact lens storage process. Avoid projects and other mentally taxing activities. Instead, read a novel, take a shower, or do some light stretching in the evening. Using alcohol, nicotine, or other drugs can disrupt nighttime habits, which consequently leads to increased stress and less capacity to manage it. Finish eating at least two to three hours before you go to bed, and abstain from caffeinated beverages in the evening. It takes approximately six hours for caffeine to leave the body, so a reasonable rule would be switching to decaf by 4 or 5 p.m.

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When you are ready to hit the sack, use your bed for two things: sleep and sex. This means not binging on Netflix or writing a dissertation from the confines of the bed. Train the body to know that when you are getting into and lying in bed, it is time to fall asleep. You do not want to be alert in front of a screen or stimulated by a task you are doing while in bed. Consistent, alert activity in bed teaches us to be awake; when we do want to go to bed, the brain is confused as to whether dreamland is approaching or to perk up for Breaking Bad.

Similarly, do not submit to long periods of insomnia (no more than 10 or 15 minutes at a time). Although seemingly counterintuitive, this goes back to the idea of training the body. After 10 to 15 minutes of not being able to fall asleep, do not continue counting sheep; go to another room and get a glass of water, read a brief article or part of a book, and wait until you are a little sleepy before returning to bed. This reminds the body that the bed is for sleeping. Life can get in the way, but aim for seven to eight hours of sleep per night.

2. Practice Regular Self-Care

Recent research shows that exercise is at least as effective for relieving depression as antidepressant medication. It also comes with a lot of less intrusive side effects (i.e., feeling relaxed, improved sleep and energy levels). Exercise regularly and make sure to finish a few hours before bedtime. Our bodies did not evolve to sit in office chairs for 12 hours per day, so getting your heart rate up or simply going for a long walk is a great stress release.

The more one understands about contributing factors to bipolar episodes, the more empowered he or she is to take preventative actions. You can develop a lifestyle management routine around your specific needs for mental health.

In addition, the mind, which regulates the flow of energy in our bodies, needs time to regenerate without stimulation. Develop a mindfulness practice or other type of spiritual process that you really value as necessary for mental well-being.

Prayer or meditation is best practiced in the morning after waking up. This establishes an intention for mindfully approaching daily life. Sit in silence while paying attention to your breathing for 20 to 30 minutes (start in smaller increments). Mindfulness group practices and classes are ever more ubiquitous and offer instruction to guide your work. Practicing these techniques within a community can be especially powerful. Contemplative activities are not rooted in gaining or self-improvement, which drive our identification with productivity. It is a commitment to sustaining a healthy lifestyle for the betterment of your relationships with others. Being curious and actively aware of the present will elicit awareness to subtle symptoms while decreasing impulsive behaviors.

A simple tracking sheet for mood and anxiety levels as well as self-care initiatives is a constructive way of monitoring behavioral and mental changes. Use a spreadsheet and leave it next to the bed or, if applicable, next to your daily supplements and/or medication box. Quickly note on a scale from 1 to 10 (1 being depressed and 10 equaling manic symptoms) what your mood was for the previous day. You can do this for anxiety levels as well. Also, note whether you exercised or practiced other self-care (yoga, meditation, etc.) and any significant events (interpersonal issues, medication changes, etc.) that took place. Over time, you will have a noteworthy amount of data to compare the actions you have been taking with changes in your routines, moods, and levels of stress. Utilize the correlations you find and make predictions about what you need to do—or not do—in order to stay on top of emerging problems.

The more one understands about contributing factors to bipolar episodes, the more empowered he or she is to take preventative actions. You can develop a lifestyle management routine around your specific needs for mental health. This includes clues to early warning signs and possible factors you have identified that get you into psychological trouble.

3. Lean on Others for Support

The effects of bipolar rarely occur within a vacuum. When a person tries to manage it alone, it can consume the person. Like any stressor or bothersome life event, the symptoms of bipolar pull on relationships. This becomes a systems issue that requires the support of others. Wright et al. (2009) state that “family members and friends are generally good observers and may be able to recognize the subtle changes in behavior, emotions, and thought processes that signal the onset of mania.”

Having individuals in your life who are aware of your historical battles raises the likelihood that mood changes will be identified before complete manifestation. Talk to people who are close to you when you have medication or drug-use changes, feelings of depression, or energy changes, and allow space for them to discuss your routines or behaviors. Appreciate their information and knowledge while assuming they love and want the best for you. Transparency will alleviate the concerns of others and lessen the burden you feel for managing the prevention of mood episodes.

It is essential to develop close relationships with your health providers so they have a longitudinal vista into your mental health. If you wanted to see how your face aged over time, you could take a selfie on a daily or weekly basis and run the images through a video program. Similarly, regular meetings with a psychotherapist will foster insight, but also enable the psychotherapist to notice subtle changes in your mental health presentation. A psychotherapist typically takes a “snapshot” of you each week—or two—and, akin to a series of selfies, compares and contrasts the “images.” This clinical timeline is examined with you in order to make correlations and inferences about mood episodes as well as behavioral changes. A disciplined regimen of psychotherapy is necessary to understand our habitual processes. You become aware of the holes you continuously fall into despite seeing warning signs.

If you can regulate your sleep, monitor internal changes, and stay physically active—while also training your mind—you and your therapist might not have much to talk about.

References:

1. Archer, A.J. (2013). Pleading Insanity. Bloomington, IN: Archway Publishing.
2. American Psychiatric Association. (2013). Diagnostic & Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
3. Kirsch, I. (2010). The Emperor’s New Drugs: Exploding the Antidepressant Myth. New York: Basic Books.
4. Kirsch, I., Deacon, B.J., Huedo-Medina, T.B., Scoboria, A., Moore, T.J., & Johnson, B.T. (2008). Initial severity and antidepressant benefits: a meta-analysis of data submitted to the food and drug administration. Public Library of Science Medicine 5 (2): 260-268.
5. Miklowitz, D.J. (2014). Bipolar Disorder. In: D.H. Barlow (ed.) Clinical Handbook of Psychological Disorders: A Step-by-Step Treatment Manual. (5th ed.). New York: The Guildford Press. 462-501.
6. Murray-Swank, A., & Dixon, L. (2005). Evidence-Based Practices for Families of Individuals with Severe Mental Illness. In: R.E. Drake, M.R. Merrens, & D.W. Lynde (eds.). Evidence Based Mental Health Practice. A Textbook. New York: W. W. Norton & Co., pp. 425-452.
7. National Institute of General medical sciences: basic discoveries for better health. Circadian Rhythms Fact Sheet. Content reviewed November 2012. Retrieved from: http://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx
8. Siegel, D.J. (2010). The Mindful Therapist: A Clinician’s Guide to Mindsight and Neural Integration. New York: WW Norton & Company.
9. Wright, J.H., Turkington, D., Kingdon, D.G. & Basco, M.R. (2009). Ch. 8 Mania. In: Cognitive-Behavior Therapy for Severe Mental Illness. An Illustrated Guide. Washington, D.C.: American Psychiatric Publishing, Inc. pp. 181-209.

We have all had a case of the blues. You know, those times in our lives where the world looks bleak and things just don’t seem to be going in our favor. No matter how hard we try to turn things around, it seems to end up as wasted effort and all we can do is throw our hands up and ask, “Why me?” But as much as we resist our sadness, anger, frustration, or grief, it is often during these dark moments when we come to realize we have the greatest opportunity for transformation.

Finding yourself in a funk you cannot seem to shake?

Here are 15 tips to transform your bad mood and learn from it in the process:

1. Acknowledge and accept it: You have probably heard the phrase “resistance is futile.” Fighting against negative feelings will not make them go away. If you find yourself in a dark room, you will not make it light by pretending it is not dark. You must, at some point, acknowledge that it is dark before you search for light. In order to change your mood, you must first admit to yourself how you are feeling.
   
2. Reframe your bad mood: Every experience can serve as a lesson. When you experience mood changes, examine the triggers behind your emotions and try to reframe your thinking. Emotional reactions can teach us a great deal about our personal values and desires. Rather than see your bad mood as an enemy, reframe it as a friend that’s there to help you learn about yourself and grow as a person.
3. Cultivate gratitude: When you find yourself waking up in a bad mood, try focusing on what you are grateful for. Many people tend to focus on a bad event or situation that isn’t unfolding according to plan, rather than looking at all the good things surrounding the event or situation. Taking a few moments to build a simple list of things you are thankful for each day can greatly improve your mood and change your outlook.
   
4. Monitor your thoughts: If you seem to always be in a bad mood, start monitoring your thoughts for negativity. Our thoughts typically precede our emotions. If we consistently engage in negative self-talk, it is virtually impossible to feel good about ourselves. Try to remain aware of your thoughts throughout the day, or consider keeping a journal to help you shift your negative thoughts into positive affirmations.
   
5. Remember, you are not your emotions: It’s easy to get so caught up in emotions that we become them. We often hear people say, “I’m angry,” rather than “I have anger.” Emotions are passing experiences. When we can become the witness consciousness—able to observe closely without reactivity or judgment—and separate ourselves from our emotions, it is easier to stay centered and at peace.
   
6. Exercise: Exercising releases endorphins, which create a positive feeling in the body. Regular exercise has been shown to improve mood, alleviate symptoms of anxiety and depression, and reduce stress.
   
7. Meditate: Meditation not only helps us monitor our thoughts and feelings, but it also brings us into the present moment. Many times, when you are in a bad mood, it might be over something that occurred yesterday or even last week. When we come into the present moment, we can experience a sense of freedom and peace.
8. Try something new: The daily grind of life can start to feel mundane, and a lack of stimulation or excitement can contribute to a bad mood. Novelty awakens the senses and sparks our curiosity. Try something you’ve never done and enjoy the benefits of shaking up your routine.
9. Talk to someone: Sometimes, simply speaking your thoughts aloud and sharing your feelings with others may help you feel better. Consider talking to someone you trust, such as a friend, family member, or qualified therapist.
10. Get creative with your emotion: Emotions are meant to be expressed, not repressed. When you feel like you are in a bad mood, try using your favorite creative means to express your feelings. Write a poem, play an instrument, draw, paint, dance, or craft—whatever moves you.
    
11. Spend time in nature: Spending time outside naturally relieves stress. Sunlight, fresh air, and living plants tend to provide us with a sense of invigoration and aliveness. Going outside also gives us a great excuse to exercise. Try going for a bike ride or a walk or hike in the woods next time you feel down in the dumps.
    
12. Pay it forward: Giving evokes feelings of gratitude and promotes feelings of goodwill. Giving is also known to release oxytocin, a feel-good hormone in the brain. Shifting your focus away from yourself and onto someone you care about may help you gain perspective and feel a stronger connection to others.
    
13. Focus on self-care: When you’re down in the dumps, it is easy to let your self-care regimen fall apart. Taking care of ourselves is essential to making sure that we feel good physically, emotionally, and mentally. Among other important things, make sure you’re eating a healthy diet, getting plenty of rest, and effectively managing your stress.
    
14. Set attainable goals: Studies have shown that people experiencing depression often set unrealistic goals. While setting goals is a great way to motivate oneself, setting unattainable goals will only increase our feelings of dissatisfaction and hopelessness. Consider working with a life coach or therapist to help you create realistic goals and set them into action.
    
15. Forgive yourself: Sometimes when we ask ourselves, “Why am in a bad mood?” we may find it is due to feelings of shame, regret, or guilt over mistakes we have made in the past. Forgiving ourselves is typically more difficult than forgiving others. Remind yourself that you are human and that life is a learning process. Let go of your mistakes and focus on how you can do better in the future.

Know When You Need Help

[fat_widget_right]If you have tried unsuccessfully to improve your mood and nothing seems to work, consider reaching out for help. Depression and chronic bad moods can seriously affect a person’s quality of life and lead to more serious mental health issues. The great news is that depression is highly treatable, with 80% to 90% of those who seek treatment reporting relief. If mood changes persist for a long period of time or you continue to feel down, consider finding a therapist or counselor near you.

References:

1. Public Broadcasting Service. (n.d.). Depression out of the shadows. Retrieved from http://www-tc.pbs.org/wgbh/takeonestep/depression/pdf/dep_stats.pdf
2. Strunk, D., Lopez, H., & DeRubeis, R. (2006). Depressive symptoms are associated with unrealistic negative predictions of future life events. Behaviour Research and Therapy, 44. Retrieved November 28, 2014, from https://psychology.sas.upenn.edu/system/files/Strunk Behav Res Ther 2006 Negative Predictions.pdf
3. Zak PJ, Stanton AA, Ahmadi S (2007). Oxytocin increases generosity in humans. PLoS ONE 2(11): doi:10.1371/journal.pone.0001128

Emotions connect us to each other. They are the barometers that we use throughout the day to determine our well-being and degree of happiness. When we feel sad or lonely, these feelings can lead us to seek out comfort and companionship from friends or family. When angry or hurt, these emotions can indicate that we need to try to change our circumstances in order to feel better. For some people, however, their emotional life tends to resemble more of a roller coaster than a barometer, with ups and downs that leave them feeling wiped out and drained. These feelings may cause them to act impulsively, without stopping to consider the consequences. They become so caught up in the waves of their emotions that they may do and say things they later regret. If you struggle at times with your emotional well-being and would like to learn to get your feelings under control, the following are some considerations and skills that may help:

1. Think before you act.

When we feel carried away by the strength of our emotions, we can sometimes throw caution to the wind and act in rash and irresponsible ways, especially if we are feeling angry or hurt. Taking a few deep breaths to calm down before responding to someone who has upset us can give us a chance to catch our breath and think through the situation.

2. Consider the bigger picture.

When we get caught up in our day-to-day dramas, we often forget that which is most meaningful to us. When we feel upset, trying to look at the situation from a different perspective can offer us an opportunity to gain insight, into either the other person’s point of view or the wider panorama of our lives. Is winning another argument more important in the long run than trying to maintain loving relationships with our partners?

3. Change your circumstances whenever possible.

If you are truly unhappy in your relationship or your job, consider the fact your emotions may be trying to give you a wake-up call. Tune into your heart and follow your inner calling. If your relationship has been having more downs than ups recently, couples counseling may be a good option to help you get back on track. If you feel as though your job has been causing you more heartache than fulfillment, looking for another one or seeking training in another field might be the best course of action.

4. Practice radical acceptance.

Regardless of how well we care for ourselves, there will always be situations that arise that are upsetting for us. Accepting those challenges as an integral part of life can assist us in creating a greater sense of peace.

5. Take up journaling.

If you experience a lot of emotional ups and downs throughout the day, journaling can be a helpful exercise. Writing down the struggles that you have been facing can help to get them off your chest and give you more peace of mind.

6. Learn to forgive.

Holding grudges and resentment toward another can be extremely toxic for our mental and physical health and well-being. By releasing our inner anger and bitterness, we can open ourselves up to greater compassion and love toward others, as well as toward ourselves.

7. Sit with your emotions.

When you experience a lot of emotional turmoil, try to spend a few moments sitting down and tuning into your feelings. Let go of your thoughts surrounding the emotions and focus on the actual sensations arising in your body. For example, if you are feeling angry, where are you feeling the anger? Does it manifest as a tight ball in your stomach or as tension or clenching in your jaw? Wherever you feel your body contracting around the sensation, spend a few moments just breathing into that feeling.

8. Practice mindfulness.

Our emotions can feel like a roller coaster ride when we allow our thoughts and fantasies to get the better of us. When we think negative thoughts, these affect our emotions in powerful and negative ways. Rather than imagining the worst-case scenario or replaying over and over again an unpleasant memory, practice being mindful of what is happening in the moment and letting go of any thoughts of the past or future.

9. Share your feelings with others.

Rather than stuffing your emotions inside, express them to others whenever you can. If you are feeling upset about an incident that occurred with a loved one, allow yourself some time to cool down and consider the situation more rationally. Then try to share your emotions to get them off your chest and reach a better understanding.

Reach out to one of our therapists in Dallas, TX or find a therapist closer to you. 

Learning to deal with our emotions in a healthy way, rather than letting them run our lives, can make a tremendous difference in our ability to maintain a sense of stability and inner peace. If you are still struggling with managing your emotional well-being after trying some or all of these skills, you may want to consider meeting with a compassionate therapist who can lead you on the road to a healthier and happier state of mind.

Fall and winter bring cooler nights and darker mornings. Along with the temperature and light changes, many people are also dealing with back-to-school changes for themselves or their children. There are changes in schedules, routines, expectations, and even relationships.

Though many people consider spring to be a time of new beginnings, autumn is that for many people. It is a time of reflection on the summer and the year thus far, as well as a time of preparation for the winter and upcoming holidays. As we enter the harvest season, consider the physical, emotional, and relational ways you may be affected by this transition.

The impact of light and temperature on the human body is profound. We all need some level of light and warmth for our bodies to survive and thrive. Autumn, for some parts of the world, marks a change in both light and warmth as we approach colder and darker days.

Consider the ideal temperature and amount of light that you physically desire. Do you love the bright sun and hot weather? Or do you prefer cooler temperatures with less intense sunlight? Are you more active now than you were two months ago? Or are you struggling to be physically active? Whatever your preference, the change in season will affect you. Understanding and responding to your needs will help you prepare for whatever season is approaching.

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Many people struggle with seasonal affective mood issues, commonly referred to as seasonal affective disorder (SAD)—a depression related to the change in seasons. For most, this begins in fall and continues through the winter months. It’s marked by moodiness, low energy, difficulty sleeping, a lack of interest in activities and relationships, feeling hopeless, and an overall sense of depression. Known more casually as “the winter blues,” SAD can have a significant impact on your mood and relationships. If you are more irritable, withdrawn, or moody during the winter months, the time to plan and prepare is now.

“Vanessa” called me at the beginning of August wanting therapy to plan for the winter. I was impressed that she was being so proactive. “I can’t do winter like that again,” she told me when I praised her. She wasn’t willing to experience another winter feeling as low as she did last year, so she wanted to do it differently this time.

To help you prepare for the upcoming season, ask yourself the following questions:

• Do you find yourself sleeping more? Are you struggling to get out of bed?
• Is it harder or easier to exercise now?
• Do you feel less patient? Are you easily annoyed or irritated?
• Do you feel more energized and productive?
• Has there been a shift or change in any of your relationships in recent weeks?
• Are you actively involved in your relationships?

Answering these questions could give you some insight about how the change in season may or may not be affecting you. Regardless of whether you are affected by SAD, there are three key points that will help you navigate and manage any seasonal changes.

1. Exercise, exercise, exercise. Moving your body on a regular basis has far-reaching, positive effects on your physical and emotional health. You don’t need to train for a marathon. Walking around your neighborhood, doing push-ups, running around outside with children—these all have the same benefit.
2. Get more light. Everyone needs to be exposed to sunlight on a daily basis. Since many jobs can be done indoors, this often takes effort. But the benefits are great, physically and emotionally. Our bodies absorb vitamin D, important to our health, from sunlight. And the energy and emotional boost that we get from a few minutes in the sun can be exceptional.
3. Talk it out. All transitions have their challenges, and it’s always easier when you’re talking to someone about it. Whether you’re talking to a friend, coworker, or therapist, let someone into your inner thoughts and experiences.

What works best for you as you enter a new season? What tips or techniques do you have to share with others? Share your experiences with us. Let’s learn from each other!

If you like to listen to music, you’re probably familiar with the intense flurry of emotion that can come when you hear a song that precisely fits the mood you’re in—a song that perfectly captures what you’re thinking and feeling. You might have organized playlists to turn to in order to create such an experience, securing instant access to songs that can meet your needs.

You’re not alone if one of those playlists is suited for heartache. Many of us turn to music after breakups, whether this music is muffled from under a tear-soaked blanket, blasted through running earbuds, or belted from the diaphragm.

A breakup is a loss, so it evokes everything that comes with loss: confusion, denial, longing, anger, depression, despair. Through all this chaos, heartbreak can magnify our needs for comfort, support, and understanding. One way we can meet those needs is through music.

Pain Relief: How Music Supports You at the End of the Road

For decades, researchers have been examining the pain-relieving effects of music, and for good reason: a considerable amount of research supports the notion that music can have positive effects on listeners in pain.

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In one study, published in 2006, Mitchell and McDonald induced pain by having participants immerse their hands in ice water. They found participants who listened to music of their choosing could withstand pain for significantly longer than those who listened to music chosen by the experimenters or no music at all. In a 2008 study, Mitchell, McDonald, and Knussen found listening to music also decreased study participants’ levels of anxiety when the researchers induced pain.

Researchers are investigating the mechanics underlying the impact of music on coping with pain. In a 2010 study by Salimpoor et al., participants were asked to bring along music they found moving. The researchers then examined functional MRI scans of participants and found significant increases of dopamine, the neurotransmitter involved in reward and pleasure, in the brain at the moments that participants were deeply moved by the music they chose. The dopamine increase started even in preceding moments, when the participants started to anticipate these poignant parts of their songs.

Have you ever gotten the chills while listening to music? Salimpoor et al. suggest this dopamine rush is responsible.

Music can have soothing and moving effects on us, including actual physiological reactions in our brains. Neuroscientists are continuing to research this topic, learning more about the way music affects our brains and shapes our experiences. But what we know so far indicates what many of us recognize intuitively: listening to music you love can alleviate some of the hurt in your heart.

Why, then, are we drawn specifically to breakup music? If any music we enjoy can give us a dopamine boost, why do we look to breakup songs to help us feel a little better?

Song Lyrics: How Words Remind Us We Will Survive

Have you ever been so overwhelmed with feelings you just didn’t want to talk about them? Intense emotion can make you feel lost—stuck in a place where you may not know how to tame the tornado of thoughts and feelings inside of you and order them into tidy words.

The lyrics of a good breakup song can help you express thoughts and feelings often difficult to articulate otherwise. You may not even know how you feel before you hear it stated perfectly in a song. At a time when it can be difficult to organize your thoughts—let alone communicate them to others—hearing, “How can you mend a broken heart?” can suddenly give you clarity about the anguish you’ve been dealing with: it’s a broken heart! The lyrics of a song can bring unresolved, unspoken, unknown thoughts to the surface and bring you closer to understanding what is happening inside of you.

On top of realizing how you are feeling, it can be powerfully validating to hear someone express thoughts and feelings similar to yours. You learn even though you are hurting, you are not alone in an abyss of misery built only for you. You’re grieving, and that’s a human reaction to losing love. That experience doesn’t isolate you. In fact, it connects you to the people around you.

Coldplay and Carole King and Lauryn Hill can help you remember that.

References:

1. Mitchell, L. A., & MacDonald, R. A. (2006). An experimental investigation of the effects of preferred and relaxing music listening on pain perception. Journal of Music Therapy, 43(4), 295-316.
2. Mitchell, L. A., MacDonald, R. A., & Knussen, C. (2008). An investigation of the effects of music and art on pain perception. Psychology of Aesthetics, Creativity, and the Arts, 2(3), 162-170.
3. Salimpoor, V. N., Benovoy, M., Larcher, K., Dagher, A., & Zatorre, R. J. (2011). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14, 257-262. doi:10.1038/nn.2726

Despite decades of work to educate the public about the nature of mental health conditions, mental health issues are still accompanied by stigma. Many people perceive that mental health issues happen to people they never see and certainly never care about.

The reality is that almost everyone knows someone with a mental health diagnosis, and such a diagnosis does not in any way mean that a person cannot live a normal, healthy, happy life. About 26% of Americans experience a mental health diagnosis in any given year. Most of these diagnoses are highly treatable conditions.

Anxiety Issues

Anxiety issues make up the most common group of mental health conditions in the United States, with 40 million American adults—or about 18% of the population—experiencing anxiety in any given year. Obsessive compulsion, panic, posttraumatic stress, generalized anxiety, and social phobia are all examples of anxiety disorders. Among people who experience such a disorder, social phobia is the most common, with 15 million people experiencing this condition each year.

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Mood Issues

Mood issues undermine a person’s ability to regulate mood. About 9% of the adult population, or 21 million people, experiences a mood disorder such as depression, bipolar, or dysthymia each year. Depression is the most common mood disorder, affecting almost 15 million people every year. It is also the leading cause of disability among adults.

Attention Deficit

About 11% of children have been diagnosed with attention deficit disorder or attention deficit hyperactivity. This diagnosis isn’t limited to children, though; ADHD affects 4% of adults every year.

Personality Issues

While many therapists and mental health practitioners do not support diagnoses of personality disorders of any kind, the Diagnostic and Statistical Manual (DSM) lists several types of personality diagnoses, and they are still frequently used. Rather than changing the way a person behaves in a specific context, personality disorders fundamentally alter a person’s thoughts, feelings, and behavior. Avoidant personality, which leads to avoidance of social situations and chronic feelings of inadequacy, is the most common personality issue, affecting 5% of adults every year. Overall, personality issues affect 9% of adults every year.

Substance Abuse

Substance abuse can lead to addiction to substances ranging from alcohol to illicit drugs. About 23 million Americans experience an addiction each year, with only about 10% receiving proper psychological and medical treatment.

If you or someone you know is experiencing any of these common mental health issues, help is available. Find a therapist near you on by searching the GoodTherapy.org Directory.

References:

1. Attention deficit/hyperactivity disorder data & statistics. (2013, November 13). Retrieved from http://www.cdc.gov/ncbddd/adhd/data.html

2. The numbers count: Mental disorders in America. (n.d.). Retrieved from http://www.nimh.nih.gov/health/publications/the-numbers-count-mental-disorders-in-america/index.shtml

3. The science of addiction: Drugs, brains, and behavior. (2007). Retrieved from http://www.nlm.nih.gov/medlineplus/magazine/issues/spring07/articles/spring07pg14-17.html

Known as the body’s natural “feel-good” chemicals, endorphins stimulate feelings of pleasure, well-being, and pain relief, making them an essential component in a balanced, happy life. Endorphins are neurotransmitters secreted in response to stress and pain, which we all feel from time to time.

Thankfully, there are a variety of ways to tap into the mood-boosting, stress-relieving benefits of endorphins and get their full, opiate-like effect flowing. Though endorphins are commonly associated with the “runner’s high” achieved through vigorous exercise, the positive mood shifts associated with them don’t necessarily require strenuous physical activity.

The following are seven endorphin-boosting activities to turn to in times of trouble, or when you just need a little lift.

1. Exercise

By moving your body and increasing your heart rate with cardiovascular exercise, you can stimulate the production of endorphins in the bloodstream. As soon as the heart starts pumping and sweat glands start perspiring, the rush of feel-good chemicals kicks in to reduce the brain’s perception of pain. However, you may have to push through that initial stage of discomfort to fully experience the endorphin-induced exercise high.

As an added bonus, if you’re trying to kick a harmful habit, exercise is considered a highly effective coping mechanism in most forms of addiction recovery; the natural endorphin high offers respite from incessant cravings for drugs, alcohol, or junk food.

So take an exercise class, go for a run or a bike ride, or do some calisthenics (lunges, squats, leg lifts, etc.) in your spare time. Cleaning, gardening, yard work, or something as simple as a brisk walk or a midday session of yoga or deep breathing and stretching will also kick endorphins into gear.

2. Eat chocolate and chili peppers

Chocolate is celebrated cross-culturally as a pleasurable indulgence, and endorphin release is just one of many reasons to enjoy its blissful effects on the body. The mood-boosting and inflammation-reducing benefits of chocolate consumption are well established and widely used to justify indulging in it regularly (Stoppler, 2007).

If you can stand the heat, chili peppers are another edible endorphin releaser. According to researchers, chili peppers contain a chemical called capsaicin that triggers the pain-relieving, feel-good effect in response to this fiery food’s heat—the hotter the pepper, the better (Carollo, 2012).

And, of course, there’s always the dark chocolate-chili pepper combination. From rich hot chocolate drinks to chocolate bars that blend the two, a number of options are available if you’d like to sample this combo for a double dose of endorphin release.

3. Drink wine

While this is only applicable to individuals who are of age to consume alcohol legally, several studies can confirm: wine can enhance those feel-good chemicals.

According to research published in the Journal of Neuroscience, enjoying a small amount of alcohol, especially wine, at the end of the day can boost endorphins (Ireland, 2014). Both red and white wine contain antioxidants, and red wine contains resveratrol, which has been shown to reduce inflammation, slow the aging process, and protect against arterial damage (Hendrick, 2010; Mayo Clinic, 2011).

Another study published in Science Translational Medicine examined the effects of alcohol-induced endorphins on the brains of social drinkers and “problem drinkers.” They concluded that endorphins play an enormous role in the desire to keep drinking once the initial rush of feel-good chemicals have been released. This is true for social and problem drinkers, though those who are prone to addiction will be more likely to drink to excess (Simon, 2012).

So be mindful and drink in moderation when indulging in this pastime. One to two glasses should suffice to get you basking in the mood-enhancing, ethanol-endorphin glow.

4. Have sex

Engaging in regular sexual activity feels good, relieves stress, and releases endorphins. In fact, endorphins are largely responsible for the anxiety– and pain-reducing effects of sex (Newsmax Health, 2013).

The endorphins produced during sexual arousal and shared affection also stimulate the production of oxytocin, aptly referred to as the “love hormone,” as well as other neurochemicals like dopamine (Stoppler, 2007). The combination of these chemicals creates a blissed-out, deeply satisfying sensation throughout the body during and after sexual contact.

(This tip is for consenting adults who are practicing safe sex.)

5. Get a massage

Touch-oriented modes of healing and pain management such as acupuncture, massage, chiropractic adjustments, and hydrotherapy are known to stimulate endorphin release (O’Sullivan). This is part of what makes these treatments so popular—they leave you feeling relaxed, relieved, and revived.  Plus, you don’t have to do anything but sit or lie down and let the good feelings flow.

6. Meditate

Simply relaxing and focusing the mind on meditation triggers the release of endorphins and also helps increase dopamine, serotonin, and melatonin. This cocktail of chemicals flooding the bloodstream leaves the meditator feeling calm, happy, and content. One study found the effects of running and meditation on mood to be very similar—both activities produce endorphins and lead to positive feelings (Harte, Eifert, and Smith, 1995).

For someone new to meditation, the following tips may help you ease into its pleasing effects.

• Find a quiet spot free from distraction. Ideally, this will be a place where you can sit or lie down comfortably.
• Consider lighting a candle and/or listening to soothing music.
• Shift your attention away from the myriad thoughts and worries that tend to flood the mind in the initial moments of meditation. Repeating a simple mantra may help.
• Breathe slowly, deeply, and consciously. Allow your breath to guide you into a state of deep awareness and relaxation.

7. Laugh

Laughing lifts the spirits and relieves tension. This is somewhat of a given for anyone who has ever experienced a good belly laugh. But did you know that part of the reason laughing feels so good is because of the endorphins that stream through your system when you do?

According to research presented at a meeting of the American Physiological Society (2006), just knowing that laughter is coming boosts endorphins and sets the feel-good vibes in motion. Stress reduction and improved immune functioning are added perks of letting loose with laughter.

References:

1. American Physiological Society. (2006, April 3). Just the expectation of a mirthful laughter experience boosts endorphins 27 percent, HGH 87 percent. Phys.org. Retrieved from http://phys.org/news63293074.html
2. Carollo, K. (2012, February 20). The world’s hottest pepper: Brings pleasure and pain relief. ABC News. Retrieved from http://abcnews.go.com/Health/capsaicin-ingredient-hot-peppers-offers-medical-benefits/story?id=15727011
3. Harte, J. L., Eifert, G. H., and Smith, R. (1995, June). The effects of running and meditation on beta-endorphin, corticotropin-releasing hormone and cortisol in plasma, and on mood. Biological Psychology, 40, (3), 251-265. Retrieved from http://www.sciencedirect.com/science/article/pii/030105119505118T
4. Hendrick, B. (2010, August 4). Resveratrol may slow aging in humans: plant extract resveratrol suppresses inflammation, study finds. WebMD Health News. Retrieved from http://www.webmd.com/healthy-aging/news/20100804/resveratrol-may-suppress-inflammation-in-humans
5. Ireland, K. (2014, February 10). How to boost endorphins. Livestrong.com. Retrieved from http://www.livestrong.com/article/88275-boost-endorphins/
6. Mayo Clinic. (2011, March 4). Red wine and resveratrol: good for your heart? Diseases and Conditions. Retrieved from http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/ART-20048281
7. Newsmax Health. (2013, July 8). Regular sex makes you look 7 years younger: researcher. Retrieved from http://www.newsmaxhealth.com/Health-News/sex-aging-health-benefits-endorphins/2013/07/08/id/513728
8. O’Sullivan, B. What are endorphins? The Road to Health Newsletter. Retrieved from http://www.road-to-health.com/64/What_are_Endorphins_.html
9. Simon, G. (2012, January 18). Alcohol and endorphins: ‘feel good’ chemical key to problem drinking? Counselling Resource. Retrieved from http://counsellingresource.com/features/2012/01/18/endorphins-and-alcohol/
10. Stoppler, M. C. (2007, March 15). Endorphins: natural pain and stress fighters. MedicineNet.com. Retrieved from http://www.medicinenet.com/script/main/art.asp?articlekey=55001
11. WebMD. (2012, July 23). Exercise and depression. Retrieved from http://www.webmd.com/depression/guide/exercise-depression

Mindfulness practices are quickly becoming an integral part of many people’s day-to-day lives, largely inspired by the belief that our thoughts and intentions have a significant impact on our overall health and well-being. Testimonies and reports are continually emerging to support the notion that rampant internal negativity may be associated with physical and psychological pain, while carefully cultivated positivity in the mental sphere is linked to improved physical and psychological wellness.

Of course, no matter the amount of personal belief and experience that testify to the power of positive thought and intention, the call for scientific evidence remains. This makes it particularly intriguing when researchers manage to validate what some might otherwise flippantly dismiss as “woo-woo.”

The positive intention studies of one researcher in particular, Dr. Masaru Emoto, have revealed that not only do our intentions have the capacity to hurt or help ourselves, but our words and intentions also have the capacity to significantly impact those around us.

Since 1994, Emoto has conducted several experiments in which his team of researchers observed the effects of spoken word, prayer, music, and images on crystals of frozen water. The photographs captured in response to these stimuli revealed “beautiful crystals” forming in response to positive words and phrases, music, and “pure prayer.” Conversely, when spoken to or influenced negatively, the water molecules appeared disfigured and broken in the photographs (Emoto, 2010).

Dr. Emoto chose to focus his research on water molecules because water comprises approximately 70% of the fluids in the human body, so the connection is obvious. For years, Dr. Emoto has been publishing the results of his studies in his Messages from Water book series, and a sampling of the photographs can be seen online at masaru-emoto.net/english/water-crystal.html.

Water molecule photos are also included in Dr. Emoto’s children’s e-book The Secret Language of Water, which can be viewed and downloaded for free at emoto-peace-project.com. Available in several languages, the book intends to educate young people of the importance of water on this planet and in our bodies.

In a more recent study conducted by Dr. Masaru Emoto and colleagues, some 2,000 people in Tokyo focused long-distance positive intentions on water samples contained in “a double-steel-walled, electromagnetically shielded room” at the Institute of Noetic Sciences (IONS) in Petaluma, California (Radin, Hayssen, Emoto, and Kizu, 2006).

On November 16, 2005, Emoto led the participants “in a prayer of gratitude directed toward the water in the IONS laboratory, some 5,000 miles away” (Radin et al., 2006). They were shown digital images of the bottles of water, and the prayer lasted for approximately five minutes. The water samples were then sent to Emoto’s lab in Japan. Specific measures were taken to ensure that the water bottles were kept separate and free from outside influence, and when the contents were examined, 40 unique water molecules were photographed.

The researchers then enlisted 100 volunteers to blindly evaluate the photographs based on aesthetic appeal. Basically, they wanted to see which water molecules were perceived as beautiful and pleasing, and which ones were not. Both “treated” and untreated molecules were included.

The results reinforced the idea that “water treated with pleasant intentions” results in “more pleasing crystal shapes” than water that did not receive this treatment (Radin et al., 2006).

In 2004, Emoto’s work received a great deal of attention when his photographs of crystallized water were featured in the film What the Bleep Do We Know? And through his ongoing explorations into how our words and intentions impact water molecules, and what that means not just for human life but for the bodies of water that sustain us, Dr. Emoto has become internationally known as “the water messenger.”

The video below, which you may have seen circulating around the Internet, features another of Emoto’s experiments, in which cooked rice was placed in three separate beakers: the first container was told “thank you,” the second one was told “you’re an idiot,” and the third one was completely ignored. After 30 days, the “thank you” rice remained white and began to ferment, “giving off a strong, pleasant odor”; the “you’re an idiot” rice turned black; and the neglected rice began to rot. Poor rice!

Several videos on YouTube reflect similar results when people have tried Emoto’s experiment at home with their own supplies.

Emoto’s work sends a clear message that what we feel and say to ourselves and others has the potential to alter the very molecules surrounding us; in other words, being mindful matters!

References:

1. Emoto, M. (2010). What is the photograph of frozen water crystals? Retrieved from http://www.masaru-emoto.net/english/water-crystal.html
2. Radin, D., Hayssen, G., Emoto, M., and Kizu, T. (2006, September). Double-blind test of the effects of distant intention on water crystal formation. Explore: The Journal of Science and Healing, Vol. 2, Issue 5, 408-411. Retrieved from http://www.explorejournal.com/article/S1550-8307(06)00327-2/fulltext
3. Spirit Science and Metaphysics. Did you know your thoughts can do this to water crystals? Retrieved from http://www.spiritscienceandmetaphysics.com/scientific-proof-thoughts-and-intentions-can-alter-the-world-around-us/

Those of you who’ve read my chapter in the anthology Goddess Shift: Women Leading for a Change know that I have had plenty of personal experience with depression, and that I have a unique relationship with it. I believe this has been an enormous help to me in helping others with depression. So I thought it might be useful to share some of what I do when I get depressed.

What resolves depression is grieving losses and traumas, changing brain chemistry, changing life circumstances, and time. What I have written below is more about what I do to cope during the process of resolution. This is not a complete list, by any means, but it is key for me and I hope you find it useful for you or someone you know.

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1. Stay in bed, and give in to the exhaustion and lack of motivation.

This is a tricky call because spending time in bed, sleeping, isolating, crying, etc., can sometimes be the worst thing for depression, and can exacerbate and prolong it. Sometimes the best thing I can do to cope with depression is to keep busy. My mother used to tell me when I was growing up that when she got depressed, she’d clean out a closet. Many of us have noticed that when we have to keep functioning—keep parenting, working, or whatever—we actually get through the depression better. When busy is what helps, I try to accomplish something satisfying.

On the other hand, depression can be a sign that we need rest. Though giving up and not functioning can be the exact opposite of what’s helpful at times, other times it can be exactly what is needed for my brain to begin to heal. If I have the time the sense that I need a break from life, I will try this. It doesn’t necessarily make me feel better, and may even make me more aware of the pain I’m in. But I use the time to rest, think, write in a journal, and express my feelings, and within a few hours or days I am usually more ready to join life. Sometimes I’m ready because I feel better, and sometimes just because I’m bored with lying around. If it doesn’t go that way, I force myself to get up and join life and try to heal another way. The call on whether to rest or get busy has to come from experience with yourself, intuition, and experimenting.

2. Force myself to exercise.

Exercise is one of the hardest things to do when I’m depressed, and yet it is one of the absolute proven ways to feel better. Few people when they’re depressed love getting up and exercising, but most people feel better after they do it. You probably already know it does all the right things for brain chemistry, and can be as effective as medication. The trick is not to think about it. As soon as I start to think about it, I talk myself out of it. I have to “just do it” without thinking about it. The form or exercise should be rewarding in itself—walking amid nature, in interesting parts of the city, or with a friend, dancing, Zumba (if that’s your thing; it’s not mine), or cycling—whatever involves movement and increased heart rate for a sustained period of time.

3. Fantasize about something so amazing that it might give me pleasure.

My mind is my best friend. It can comfort me, figure out solutions to problems, entertain me, and take me traveling anywhere in the world or anywhere I can imagine, even if it doesn’t exist. I can virtually travel to the ocean, listen to the waves wash rhythmically to the shore, and feel the blue, salty water lap at my feet, the sand squishing between my toes. I can take care of dying people in India, go canyoning in France, raft in Idaho, live in an RV, go to Sundance, live on a farm, study painting at a retreat in Vermont … OK, these are random things and maybe not what you want to fantasize about, but something might give you a little pleasure or relief, and if you let your mind explore, you might find what it is for you. It’s free; you can do it anytime, and your mind responds to what you imagine the same way it does to what you see.

4. Look for pleasure through my senses.

Pleasure is incompatible with depression. Anywhere I can find pleasure, as long as it doesn’t hurt me or anyone else, it’s a good thing. The gift of being alive is our bodies, and that means our senses and our emotions. I remind myself of that and consider what would feel good: a hot bath, gently scratching my head, walking, smelling cinnamon, stroking my cat, tasting something delicious, hugging someone I love, lying on pine needles, putting my hand over my heart and feeling the warmth and protection from that, singing to music I love … whatever harmlessly gives me pleasure—even a little—I go toward that.

5. Talk to someone about whatever I need to complain about.

This is one of the most important options for me, but also one of the harder ones to arrange. People have to be available, capable, and in the mood. Fortunately, I cultivate people who can and want to do this well when I need it, including my own therapist.

I would love to hear from you about what helps you when you are depressed.