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

When feeling down, one can self relieve by adjusting their daily routine, exercising moderately, socializing, diverting attention, psychological training, and other methods. It is recommended to seek professional psychological intervention for long-term or serious emotional problems.

1. Adjusting daily routine

Maintaining regular sleep can help stabilize emotional rhythms. It is recommended to set a fixed wake-up time and avoid taking a long nap. Lack of sleep can exacerbate negative emotions, while excessive sleep may lead to decreased energy. Appropriately increasing morning light exposure can regulate melatonin secretion, which is particularly effective for seasonal mood swings.

2. Moderate exercise

Aerobic exercise can promote the secretion of endorphins, and moderate intensity exercises such as brisk walking and swimming can improve mood a few times a week. Pay attention to gradual progress during exercise to avoid feeling frustrated due to excessive intensity. Team sports have both social attributes and can achieve dual emotional regulation effects.

3. Social confiding

Sharing feelings with trusted people can alleviate psychological pressure, and it is more important to choose an inclusive listener. Participating in light social activities such as interest groups can prevent the exacerbation of loneliness. If there are social difficulties in reality, professional listening support can be obtained through a formal psychological hotline.

4. Shifting Attention

Immersive activities such as handicrafts, painting, etc. can block negative thinking cycles. Short term travel or environmental changes can break emotional fixation. It is recommended to choose activities that require focused attention and avoid behaviors such as passively scrolling through your phone that may exacerbate feelings of inefficiency.

5. Psychological Training

Mindfulness breathing exercises help to perceive and accept current emotions, and a few minutes of daily practice can have a relieving effect. Cognitive behavior diary can record automatic negative thinking and engage in rational refutation. Self care skills can reduce secondary criticism of low mood.

Daily intake of foods rich in tryptophan, such as bananas and oats, can help with serotonin synthesis, but it is important to maintain a balanced diet. Establishing an emotional record sheet helps identify triggers and patterns of change. If the effectiveness of self-help methods is limited or accompanied by persistent physical discomfort or impaired social function, it is necessary to seek timely evaluation at a psychiatric department. Emotional regulation requires patient practice and avoiding self blame due to unclear short-term effects.