I know from experience that it is very challenging to even think about getting up and doing anything when you are feeling down in the dumps. Picking yourself up is not an easy task, but it is definitely worth it, and your Body—Soul:Mind—Spirit are counting on you!
When was the last time you walked around the block? Joined an exercise class? Ran? Danced? Swam? Jumped Rope? Moved your body more than usual with the sheer will of self-preservation/self-love?
I realize that it may sound like a chore already, but try to remember when you actually did one or more of these actions—how did they make you feel?
We are constantly growing and developing…feeling down and falling down–it happens, it is a part of life as well as joy, happiness, peace, sadness, anger, etc..! It’s ok to feel a rainbow of emotions. To know how you are feeling at any given time is called being aware, self-aware/conscious, and awareness is a gift!
Being aware of your Emotions, Actions, and Thoughts your (EATs); gives you the choice and the power to transform them.
So you know you are in the dumps! GREAT, pat yourself on the back! YOU ARE AWARE OF IT. What you do with what you know is your choice!
I realize that learning from your situation when you have hit rock bottom or have come pretty close to it seems impossible in the trenches of “Dumpdom”. As difficult as it may seem some action on your part will start to pull you up out of the dumps and is a necessity.
How do you get out? Free yourself from the pull of negativity, sadness, sorrow, hurt? You look for ropes, any rope and start to climb out of the trenches! If you are still looking for that rope…here’s a list of ropes… grab one and get climbing right now, right away…..
Exercise…
Move your body as much as possible….push for at least 15-30 plus minutes. Pick something, anything, that gets your heart rate and your spirits up and gets you moving. Joining an exercise group will bring about healthy routines, actions, and people into your life.
Check out the following evidence: “There’s good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program,” says James Blumenthal, PhD, a clinical psychologist at Duke University. The evidence comes from experimental studies as well. Blumenthal has explored the mood-exercise connection through a series of randomized controlled trials. In one such study, he and his colleagues assigned sedentary adults with major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy or a placebo pill. After four months of treatment, Blumenthal found, patients in the exercise and antidepressant groups had higher rates of remission than did the patients on the placebo. Exercise, he concluded, was generally comparable to antidepressants for patients with major depressive disorder (Psychosomatic Medicine, 2007). To read more visit http://www.apa.org/monitor/2011/12/exercise.aspx
Communicate…
Discover support from within you and around you. The ropes are out there and there are plenty of them! You have found one of them in HOPE- Home tO PurposE. Self-communicate by Journaling, reading Me: Life Guide and Guided Journey by Journal is also an excellent form of support and allows greater understanding into who you are. This guided is a fast-track wonderful way to discover more joy, love, peace, and balance in your life.
Write…
Ask yourself questions and answer them on paper! Some of my most useful ideas, knowledge and empowerment came from answering the very same questions I had asked others in hopes for answers…and didn’t get an answer. I believe that each individual knows deep down what is best for them, more specifically what is best for you. The answers to all of your questions can only come from within you! Ask and Answer!
Start simple by asking yourself in writing “How are you today?” and answer. Be honest but please do not judge yourself, come from a place of love for yourself, aspiring toward unconditional love—without judgment or criticism.
We are human! We all have feelings and we should express them. Communicating and becoming more aware, conscious, of ourselves and our Emotions, Actions and Thoughts (EATs) is an essential part of personal growth and development.
Life happens FOR us, FOR a reason, even if the reason is unclear in the moment.
The University of Rochester Medical Center agrees that Journaling for Mental Health has benefits. They conclude that “Journaling is simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can help you gain control of your emotions and improve your mental health.” For more information visit: https://www.urmc.rochester.edu/encyclopedia/content.aspxContentTypeID=1…4552
Communicate your feelings…
Talk about how you are feeling with loved ones, friends, people who you know are on your side and who make you feel good. If you are unsure about discussing how you are feeling with your loved ones write to us at HOPE. We would love to hear from you.
Get involved in community projects, volunteer to cheer up. Positive interaction with your community/environment, with people, face to face, has a positive effect that influences not only your mood level but raises your Body~Soul:Mind~Spirit level as a whole improving your mood, more brainpower, more energy and will power.
Nature…
There is something about mother nature that carries the message of growth that are calming and rejuvenating. Nature symbolizes growth, development, stability, change, beauty, and peace among many other amazing things.
According to Medical Daily: A 2006 study investigated the benefits of contact with nature and found that it could help prevent mental health disorders. Researchers suggest that contact with nature could be applied in early intervention as well as treatment, along with physical activity and social connectivity. “The case example illustrates how ‘active,’ ‘social’ and ‘adventurous’ contact with nature may be combined with a treatment intervention to protect and enhance the health of individuals experiencing chronic mental, emotional and physical health difficulties,” the study authors write. http://www.medicaldaily.com/benefits-ecotherapy-being-nature-fights-depression-improves-mental-health-and-well-being-261075
Sleep…
Well, most people have heard about the effects of not getting enough sleep!!! But HOW can you go to sleep when you are living in Dumpdom and your thoughts are on this scary, crazy, roller-coaster ride that you somehow ended up on? Grab on to the meditation rope and get climbing. There are many guided sleep meditations available on YouTube one that I often enjoy is called Chakra Healing Sleep Meditation by Jason Stephenson. There are numerous guided meditations, relaxing music, nature scenes, alpha/theta waves meditations, white noise that will help you fall asleep. Check them out for free on YouTube and fall asleep more easily and comfortably. *I suggest listening to the meditation before actually preforming it, just so that you are aware of what you will be undergoing and to make sure that it suits you there are many options available.
“Meditation is the very best way to alleviate insomnia for anyone who wants a more natural approach to solving sleep disorder problems, helping you to sleep deeply every night, while waking up feeling rejuvenated, refreshed, and recharged.” http://eocinstitute.org/meditation/meditation-for-insomnia-and-better-sleep/
Healthy Eating…
Need I say more? You’ve heard it before and will hear it again and again and again throughout your life.
A balanced diet helps you live a balanced life.
WHY SHOULD YOU EAT A BALANCED DIET? A balanced diet matters for our health. But what does it actually mean to have a “balanced diet”? A balanced diet means that you are combining the right fats, proteins, carbohydrates, vitamins, minerals and fibre in order to obtain all of the nutrients you need for good health. By eating the correct combination, and not too much or too little of anything, you will give your body the right fuel to grow, replenish, repair and strengthen. http://www.eatbalanced.com/why-eat-balanced/ Balance your Body–Soul:Mind–Spirit by eating:
- fresh fruits
- fresh vegetables
- whole grains
- legumes
- nuts
- lean proteins
Be Grateful!
From Dumpdom to Freedom. Every state we live in throughout our lives is for a reason! From down in the dumps there is only one way to go and that is up! Grab a rope any rope and get climbing, all the while learning along the way. It’s up to you…your choice and you can do it!