We all have our “ups and downs times or days when we feel low and not our usual happy selves.

Low mood and depression can arise for a number of reasons, such as:

Premenstrual syndrome (PMS), hormonal fluctuations during pregnancy, emotional turmoil, certain mood disorders (bipolar disorder) or depression, lack of sleep (insomnia) exercise and bad eating habits. Bouts of Low mood can also affect children who are naturally ‘melancholic’, shy or introverted. For most individuals Low mood periods can negatively impact on their lives, affecting not only the sufferer – but also their relationships with friends and family.

1. Keep active – exercise has shown to increase ‘feel good’ chemicals in the brain naturally, and help stave off depression. A simple walk with the dog or a quick swim in the pool can make the world of difference when you are feeling ‘blue’. Regular exercise can help to maintain good mood.

2. Eat healthy – The right foods can help support your mind and keep your body functioning well. Certain foods, such as sugary sweets and carbohydrates can cause slumps in the metabolism and end up making you feel low and depressed. Fresh fruits and leafy vegetables are the best way to support good mood.

3. Sleep well – sleep routine is a key factor when it comes to mood. Your brain regulates your emotions and therefore it makes sense that your brain needs adequate time to recharge. Eight hours of sleep per night is recommended – don’t sleep too much, as this can also upset the balance!

4. Drink sensibly – alcohol is a mood altering substance, and while drinking in moderation is generally accepted, it is best to try to avoid alcohol if you suffer with low moods. Eight glasses of water a day is recommended instead, to keep your brain hydrated!

5. Write it down – don’t keep feelings bottled up, if you feel miserable, and don’t feel comfortable talking to someone, keep a journal to let it out.

6. Exercise. Exercise is very good for body and mind, because it releases a natural anti-depressant chemical in your brain. It’s the best kind of remedy because it’s not a pill and it’s natural, and it’s also healthy. Depression can make it hard to work up the motivation and energy to do it, but it is well worth it. You may find long walks easier than other forms of exercise – put one foot in front of the other, and walk as far as you are able. You might work up to even 1 or 2 hours every day, but start off with shorter walks. Even if you can only manage a few minutes to start, that is still a good starting point. You can also try group sports with friends, to help you feel motivated and included, or something that helps express extreme emotions (running, boxing, etc). Work up some form of routine and stick to it. Even from the first day, you’ll see the positive impacts. Best of all there are no negative side effects and a healthier body will improve your self-image.

7. Know your stuff – being educated about your mood, means being proactive and more likely to overcome it. Read up on low mood and the brain so you can better understand how the chemicals in your body regulate your mood. There are also many self-help books out there and biographies of celebrities or showbiz personalities that have struggled with mood

disorders and overcome them!

8. Look beyond drug therapies – drugs are not always the answer. While natural remedies can help tremendously, it is a good idea to also look at holistic treatments such as meditation, yoga, massage and aromatherapy.

9. Mix it up – change your surroundings. If you always watch the same movie when you feel down, listen to the same song or stay in your pajamas all day – don’t! The brain can easily form repetitive patterns, making it harder for you to change your emotions. Try a new behavior when you feel low – and surprise yourself and others!

10. Watch it – be sure to monitor your personal stress levels. If things get really bad, or you feel increasingly low, be sure to consult your health care professional. If at any time you feel you are overwhelmed or can’t cope – seek appropriate medical advice and ask for help. There are many therapists and councilors out there that can help you!