The Only Techniques You’ll Ever Need to Get Out of That Emotional Slump

Do you mope about a little more than usual? Are you feeling a little down in the dumps? Or perhaps just a general melancholy? Before you consider getting on antidepressants, try these techniques to see if they won’t lift you out of that slump.

Implement these seven amazing steps:

1. Journaling. Journaling might sound more like work than self-care, but keeping a journal is important for recovering from a slump. Think of it as a companion that allows you to let your feelings out without judgment.
   
   
   • Writing your thoughts in a journal helps you work through what you are going through emotionally. Come to terms with your current state, make adjustments, and figure out your next step.
     
     
   • Don’t hold back from writing because your feelings are everywhere. Even if you are not sure what your thoughts mean yet, write. It frees your mind and leaves you feeling relieved, less stressed, and in a better headspace.

2. Exercising. Exercise stimulates your body’s production of endorphins, which are chemicals that reduce stress hormones. It helps you relax or destress, putting you in a better mood, and boosting your self-esteem. Isn’t that exactly what you need to feel motivated?
   
   
   • Exercises you can enjoy include walking, dancing, jogging, cycling, and hiking. Activities like fitness classes and team sports give you an opportunity for social interaction, which can lighten your mood and make you feel happier.
     
     
   • Exercise also helps to improve sleep, and good sleep leads to greater productivity. Identify which exercises you enjoy and set reasonable goals to make it easy to stick to a routine.

3. Practice affirmations. Affirmations are positive declarations that feed messages into your subconscious mind about your identity. When writing affirmations, start with the pronoun “I,” let your sentence be in the present tense, and be positive. It should be brief and accurately reflect your priorities.
   
   
   • Take a pen or your phone and write affirmations that assure you of what you are, like “I am good at my job,” “I am a hard worker,” or “I can take care of myself.” Reinforce positives about yourself with flattering affirmations like, “I have nice eyes” or “I have a great singing voice.”
     
     
   • Also, acknowledge your growth and give yourself credit. Remind yourself of what you’ve achieved, which will motivate you to work hard and enjoy the rewards.
     
     
   • Write affirmations that address goals you want to reach, such as going to school or studying a course. You can also have goals to break habits such as overeating, playing too many video games, or drinking too often.

4. Take a break from social media. The world of social media can be overwhelming, so it’s good to take a break. On social media, you hear and see things that are often unrealistic. Everyone there looks like they have it all; the perfect house, family, body, and job. But they’re only showing you their best parts.
   
   
   • You might fall into believing and comparing yourself to them, leaving you feeling missing out. Set time limits on your usage, temporarily delete certain apps from your phone, unfollow people who make you feel bad about yourself, and turn your notifications off.
     
     
   • Remember, it doesn’t have to be for an entire week, but try taking one day, or perhaps, a weekend, to tune out the world and focus on yourself.

5. Clean, declutter, and get organized. Living in a mess does not help you feel better. Clutter stresses you out because you know you are just piling up work for the future.
   
   
   • There is too much visual stimulation when things are messy, and since your brain craves order, you feel stressed and anxious. Getting your environment back in order boosts your self-confidence and self-efficacy. You’ll feel more in control of your life.
     
     
   • The act of cleaning itself feels excellent and brings joy. Just turn on some dance music and get at it. You’ll finish before you know it, feeling energized and refreshed. 

6. Try new recipes and healthy foods. What you eat affects your mood. Whole grains like wheat and rice are good for your mental health because they contain amino acids that the body needs to produce serotonin and melatonin.
   
   
   • These chemicals help calm the mood, improve your mind, and maintain a steady sleep cycle, which is excellent for getting out of a slump. Fish like the Indian mackerel and Indian salmon are excellent sources of omega-3 acids, which improve thinking, memory, and mood.
     
     
   • Cooking and trying new recipes alone is very therapeutic. It enhances well-being, encourages creativity, and is very rewarding because you can eat it right after cooking!

7. Get some sleep. Sleep helps give you vitality, energy, and the ability to focus. If you don’t sleep well, you can’t be productive or concentrate. Not having enough rest increases stress and anxiety.
   
   
   • Set a fixed time for sleeping and waking up. Cut down on caffeine and alcohol, especially before bed. Put your phone away and don’t eat a heavy dinner before bed. Listen to soothing sounds that can help you sleep.

Take steps to get out of the slump as soon as possible. Symptoms are worse if you don’t handle them quickly and swiftly. Have a concrete plan of action. Establish a routine. You’ll cheer up soon! By applying these techniques, you will feel a sense of accomplishment, and it’s a stepping stone to getting moving and trying other things.