How to save oneself from low mood and how to cure it

When feeling down, it can be alleviated through self-regulation, social support, moderate exercise, psychological intervention, professional treatment, and other methods. Low mood may be related to factors such as excessive stress, lack of sleep, endocrine disorders, depression, anxiety, etc.

1. Self regulation

attempts to record emotional diaries and organize feelings, using positive language instead of negative suggestions. Arrange a small amount of enjoyable activities every day, such as listening to music or tidying up the room, to alleviate feelings of helplessness through a sense of control. Breathing training can quickly calm physiological arousal, and abdominal breathing combined with a few seconds of rhythm can interrupt negative thinking cycles.

2. Social Support

Select trusted individuals for limited disclosure to avoid excessive consumption of social energy. Participate in low stress social activities such as interest groups and establish connections through joint activities. Pay attention to distinguishing between supportive and consumptive relationships, and temporarily stay away from interpersonal interactions that exacerbate negative emotions.

3. Moderate Exercise

Thirty minutes of moderate intensity exercise three times a week can improve endorphin levels in the brain, and regular exercises such as brisk walking or swimming have better effects. Cognitive flexibility significantly improves within two hours after exercise, making it suitable for dealing with issues that cause emotional distress. Avoid excessive exercise that can cause physical fatigue and increase psychological burden.

4. Psychological Intervention

Cognitive behavioral therapy can identify automatic negative thinking and test distorted cognition with facts. Mindfulness practice cultivates awareness of emotions rather than confrontation, reducing secondary emotional consumption. If the effectiveness of self practice is limited, professional psychological counselors can be sought to guide the application of techniques.

5. Professional treatment

When emotional depression is accompanied by functional impairment for more than two weeks, a cardiology evaluation is needed to determine whether it meets the criteria for a depressive episode. Antidepressants such as sertraline can regulate neurotransmitter balance and require regular follow-up to adjust the plan. Physical therapy such as transcranial magnetic stimulation may be effective for drug insensitive individuals. Establishing a regular sleep schedule is crucial for emotional stability, ensuring seven hours of sleep and waking up at a fixed time. Add foods rich in tryptophan, such as sea fish and bananas, to your diet to avoid blood sugar fluctuations caused by a high sugar diet. Sunlight exposure can promote serotonin synthesis, and outdoor activity for more than half an hour every day. Emotional regulation is a continuous process that allows for imperfect recovery rhythms. It is recommended to consider major decisions after the emotions have stabilized. When the self-regulation effect is not significant or suicidal thoughts occur, it is necessary to immediately contact the psychological crisis intervention hotline or psychiatric emergency department.