How to self rescue when feeling down? What should I do when feeling down

Low mood can be alleviated through adjusting daily routines, moderate exercise, social support, psychological regulation, professional intervention, and other methods. Low mood is usually caused by accumulated stress, hormonal fluctuations, negative events, seasonal factors, underlying psychological disorders, and other factors.

1. Adjusting your schedule

Maintaining a regular schedule can help stabilize your emotions. Lack of sleep can exacerbate emotional fluctuations. It is recommended to set a fixed bedtime and wake-up time to avoid staying up late. The lunch break should be controlled within half an hour, as excessive time may lead to insomnia at night. Reduce the use of electronic devices before bedtime and create a quiet and dark sleeping environment. Appropriately increasing daytime light exposure time can help regulate melatonin secretion.

2. Moderate exercise

Aerobic exercise can promote the secretion of endorphins and improve emotional state. Engage in moderate intensity exercises such as brisk walking, swimming, or cycling several times a week, each lasting about half an hour. The appropriate intensity of exercise is slight sweating to avoid excessive fatigue. Group sports such as badminton and dance have social functions and have a more significant effect on emotional enhancement. Pay attention to replenishing water and nutrients after exercise.

3. Social support

Maintaining moderate contact with family and friends can alleviate feelings of loneliness. Choose someone you trust to confide in and avoid enduring long-term stress alone. Participate in interest groups or volunteer activities to establish new social connections. Pay attention to distinguishing between beneficial and consumptive social interactions, and reduce excessive contact with negative emotional groups. Video calls and other methods can also provide emotional support.

4. Psychological regulation

Mindfulness meditation can help calm emotions, practice for a few minutes every day to observe breathing. Writing an emotional diary to record feelings and triggering factors enhances self-awareness. Challenge negative thinking and replace subjective speculation with objective facts. Set achievable small goals and accumulate successful experiences. Creative activities such as artistic creation and music appreciation can also alleviate emotions.

5. Professional intervention

If the mood is low for more than two weeks, it is recommended to seek professional help. Psychological counseling can improve emotional regulation ability through methods such as cognitive-behavioral therapy. A psychiatrist will evaluate whether medication is needed, and commonly used antidepressants include sertraline, fluoxetine, paroxetine, etc. Light therapy has a significant effect on seasonal emotional disorders. Group therapy provides peer support and skill training.

When feeling down, it is important to maintain a balanced diet, consume foods rich in tryptophan such as bananas and nuts in moderation, and avoid excessive caffeine and alcohol. Maintain moderate social activities without excessive energy consumption, and cultivate at least one relaxing hobby. Recording patterns of emotional changes can help identify triggering factors. If the self-regulation effect is limited or suicidal thoughts occur, one should immediately contact the psychological crisis intervention hotline or psychiatric emergency department. Regular physical examinations are necessary to eliminate physiological factors such as thyroid dysfunction, and certain chronic diseases may also lead to emotional problems. Establish a diversified library of emotional regulation methods and flexibly select appropriate methods in different situations.