10 Chemical-Free Ways to Pick Yourself Back Up

Depression is one of those things that throws your entire life out of sync. And it camouflages itself so well: That headache that won’t go away; the knot in your stomach; the recurring mouth ulcer — all signs of depression.

While it certainly would be nice to be able to just call time out whenever you’re feeling a bit downhearted, in the real world we actually have to learn how to manage it effectively.

And while grave depression calls for medications, if all you need is some help rising above life’s little letdowns, try manipulating your mood with these chemical-free strategies.

1. Just Breathe

   
   Usually, when you’re troubled, your breathing quickens and becomes shallow. These changes in breathing are bound to add to your stress and make you more uncomfortable than you already are. You can counter such distress with this quick breathing technique: Place one hand on your abdomen and the other on your chest; breathe in slowly, concentrating on inflating your abdomen first and then your chest; exhale slowly, quietly saying the word “relax” as the air goes out. Repeat for at least ten breaths.

2. Talk It Out

   
   People are social creatures. When you connect with others, you’re likely to feel better. If you’re feeling down, call a buddy and discuss what’s bothering you. Or call someone just to chat. Whatever the reason you connect, it’s likely to help.

3. Get Soaked

   
   Sitting in a warm bath or standing in a hot shower can revitalize the body by loosening all those muscles that tighten up when you’re stressed. (Hot tubs work pretty well, too, as do saunas, but not everyone has one of these handy.) As you feel the water rushing over or around you, think of yourself as wrapped up in a warm blanket. You’ll feel safe, soothed, and serene.

4. Feel the Big Chill

   
   This technique sounds pretty odd, but it works. When your distress feels intense, fill a sink or large bowl with ice water (that’s right, ice water), take a deep breath, and immerse your face in the water for 30 seconds or so. Believe me, it’s not as terrible as it sounds. This calming technique is believed to work because it elicits what’s known as the body’s dive reflex.

   When you’re in ice-cold water, the body slows its metabolism in order to spare vital organs. A slowed metabolism reduces tension, so when your face is in ice water, your metabolism slows, your tension goes down, and you stop worrying about the things that are bothering you and your negative mind chatter ceases. As I said, it sounds odd, but I urge you to try it!

5. Take a Quick Thought Challenge

   
   To figure out specifically what’s bothering you and consider it in relation to the big picture of your life’s events, answer the following questions: What’s bothering me? How important will this upset be to me in one year? Do I have any evidence that would suggest my thoughts about the event are incorrect? Is there a more reasonable way of looking at what happened?

6. Exorcise with Exercise

   
   The body responds to upset by producing stress hormones. However, you can swiftly burn up those hormones by exercising at least 15 to 20 minutes. Try something aerobic such as running, jogging, or brisk walking. If it’s a nice day, going outside gives you the added benefit of sunshine and fresh air. Or if it’s more convenient, go to the gym and participate in an exercise class.

7. Mellow with Music

   
   Sound influences the mind and body. It can jar, astonish, upset, or soothe you. When you feel distressed, try listening to music that you find relaxing, whether classical, jazz, or even heavy metal. Or you may listen to something pleasant and mellow but non-musical, such as a fountain or the sounds of nature.

8. Pacify with Pets

   
   Researchers found that pets promote better moods and possibly better health. In fact, one study suggests that petting dogs helps reduce blood pressure. Therefore, if you don’t have a pet, consider getting one, or at least borrowing a friend’s from time to time. Watching animals play is delightful, and petting them seems to soothe the body.

9. Distract Your Distress

   
   When you’re distressed, usually the only thing on your mind is your discomfort. And focusing on that discomfort only makes things worse. I’m not advocating putting your head in the sand, but for quick relief of minor stress, consider distraction. Try these activities: Reading a good novel or surfing the internet; watching television or going to the movies; playing a game.

10. Stay in the Present

    
    Remember that most of what upsets you has to do with the past or the future. You may feel guilty and downhearted about events from the past, and you may feel anxious about events that have not yet occurred and often never will.

    To snap yourself out of this trap, focus on what’s really happening around you right now.

    Notice your breathing. Feel your feet on the ground. Perceive the firmness of your chair. Pay attention to the temperature. Look around you and observe. Don’t judge. Just observe, and breathe.

The main thing to remember is that crankiness is just your brain’s response to outside stimuli, so if you change the stimuli, you can change your mood. Start doing it now!