F E E L I N G B L U E ?

7 W A Y S T O P I C K

Y O U R S E L F B A C K U P !

From time to time, everyone gets a little down. There are many reasons for a blue mood: something may have happened (a disagreement, a problem at home or at work, etc ), maybe you are feeling overwhelmed, or that you’re not achieving your goals

Occasionally, feeling down is normal. But it can still be difficult to cope when you're feeling discouraged. You know you should be doing something, but you just don’t feel like doing anything. You may find you've let some things slide that you shouldn't have. It's important to take action to try to get out of your slump. Here are some ideas to consider:

1. Make A List

In today's hectic world, you may find yourself feeling down because you are overwhelmed. Simply making a list of things that you need to get done can be a big relief you’re taking control. You can see, right in front of you, what you need to do; and that alone can pick up your mood.

2. Take Action

If making a list didn't help nudge you out of your blue mood, it's time to take action Get started on the first thing you need to do Is it a big task? Break it down and just do the smallest part Do something just to get started Once you get started, you’ve got momentum; and that will help you feel better

3. Exercise

You might not be in the mood for exercise. But just do it! Take a walk, go for a run, go to the gym, whatever it is you do for exercise get out and do it now! You don’t need to do an intense workout, any form and level of exercise can lift your mood immediately.

4. Give Yourself Some Self-Care

When you look good, you feel good Take a shower or bath, brush your teeth, comb your hair, shave, put on some scent, wear something that makes you feel good Do whatever it is that you need to do to feel clean and good about yourself Instant pick me up!

5. Get out

Just getting out of your house, your office/cubicle, your office building will change your mood. Staring at the same four walls all the time can really get you down, and you may not realize this until you change the scenery.

6. Play some lively music.

Whatever your brand of feel-good music, put it on, crank it up, and (if possible) let yourself move to the beat It may just be what the doctor ordered

7. Talk about it.

Got a significant other, best friend, family member, or co-worker you can talk to? Do it If you don’t feel like you can talk about what's bringing you down to someone you know, there are hotlines, professionals, online forums, discussion groups, and lots of other ways you can connect and share what's making you blue Getting things off your chest makes a big difference and can be a huge lift It can also help you work out the reasons you’re feeling down

Sometimes all it takes is a little nudge to get you out of a funk Taking one step, even a small one, can help you feel better!

Is It the Blues or Depression?

If your feelings don't go away, interfere with your daily life and normal functioning, or get worse over time, you may be suffering from depression. Depression is a serious medical illness. It's more than just a feeling of being sad or "blue" for a few days. If you have been experiencing any of the following signs and symptoms for at least 2 weeks, you may be suffering from depression:

Persistent sad, anxious, or “empty” mood

Feelings of hopelessness, pessimism

Feelings of guilt, worthlessness, helplessness

Loss of interest or pleasure in hobbies and activities

Decreased energy, fatigue, being “slowed down”

Difficulty concentrating, remembering, making decisions

Difficulty sleeping, early-morning awakening, or oversleeping

Appetite and/or weight changes

Thoughts of death or suicide, suicide attempts

Restlessness, irritability

Persistent physical symptoms

Depression is a serious but treatable mood disorder. It is important to reach out and get help. Talk to a health professional about your symptoms. A counselor or your doctor can refer you to someone who can help. That way you can start to feel better.

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This publication is for general informational purposes only and it is not intended to provide any reader with specific authority, advice or recommendations Where you deem necessary, we suggest that you seek advice regarding your particular situation from the appropriate professional