5 Things We Can Do to Boost Low Mood

1. Exercise

Proven to be as effective as antidepressants. There’s nothing quite like it. I’m evangelical about it, and it’s always my first line of defence when I can muster the willpower. It doesn’t have to be high-intensity workout training. It can be a bit of gardening, walking, and stretching. The key is to try to enjoy it and see it as a privilege to be able to move and engage in this. Focus on what your body can do rather than what it can’t. Like push starting a car the hardest bit is getting started.

2. Connect with Other People

Seeing people outside of the family home can help reconnect us with our old sense of self. Maybe you need to see your favourite girlfriends on a Friday night and have a white wine spritzer while they enjoy a few bottles of wine. Or perhaps a cup of tea with someone on a sunny bench, or even a phone call with a friend. Bearing our souls and admitting a bit of vulnerability really promotes intimacy. There’s nothing quite like knowing and being known to remind us of our sense of self when everything feels like it is in flux.

3. Mindful Attention

Bringing a special sort of open, curious, non-judgmental attention to whatever we are doing can be very beneficial. If we’re listening to something, really take in the texture and the sound. Be genuinely curious about the experience and our emotional response in the moment. “Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves - slowly, evenly, without rushing toward the future.” Says wiser than I, Thich Nhat Hanh. Sometimes we can tire ourselves out just thinking about all the things we need to do. Which leads me nicely to…

4. Doing One Thing at a Time

There’s plenty of evidence that shows it doesn’t really matter what we’re doing; whether we enjoy it or not depends on the attitude we bring. Whether we’re able to get into a flow state determines our self-reported levels of happiness. People often find work easier than leisure time. When we’re in flow, there’s less mental chatter and self-doubt, and we experience a real sense of achievement and pleasure. Commit to doing one thing at a time. If other tasks are vying for your attention, consider writing them down and delaying your response until you’ve designated some problem-solving time.

5. Scheduling Pleasurable Activities

Everyone is different; one person’s pleasure might be another mum’s chore. Putting pen to paper or fingers to keypads and organizing your week can be helpful. Approach scheduling pleasure with the same tenacity that you would a GP appointment or making sure you attend an important event. It might feel like scraps compared to what you’re used to, but a small fix can make a big difference. If you used to love rock climbing, for example, maybe a walk with a friend you used to climb with will give you some of that physicality and connection. If you used to tour the world in an orchestra, perhaps there’s a show you’d like to book, or a podcast you would enjoy. When we’re low on energy, often the activities that made us feel good drop out of our schedule. Looking at the week as a whole and considering what rebalancing is needed can be very helpful.