Why am I always in a bad mood. Bad mood. Why, what to do and how to get rid of a bad mood
There is not a single person on the globe who would not periodically or regularly experience a bad mood. It is not so scary if such a state of depression comes rarely, but passes quickly. We are all humans, not robots. But what to do if a bad mood has become your habitual state?
A bad mood is a kind of signal from the body that you are not satisfied with this life. First of all, you need to deal with the cause of a bad mood! And for this, sometimes it is necessary to carry out complex psychological or even philosophical work “on the mistakes”. The reasons can be very different. You are guaranteed a bad mood if you have to regularly communicate with unpleasant people, have troubles at work or quarreled with a loved one. If a person does not get enough sleep, it also makes him irritable and nervous. Often the cause of bad mood are health problems, chronic pain syndromes.
Prolonged bad mood and a state of depression can eventually lead to the development of real depression and neurotic conditions. There is a phenomenon of seasonal depression or seasonal affective disorder. At the same time, a bad mood most often visits you in the autumn-winter period, and women aged 25-44 are twice as susceptible to it as men. By itself, a bad mood and depression lead to a disruption in communication between brain neurons, an imbalance of chemical compounds - norepinephrine, serotonin and dopamine. But it is this “happy trinity” that is responsible for the state of peace of mind, joy, the state of being in love, i.e. for happiness.
You can, of course, enjoy your bad mood, get a kind of buzz from self-pity, sitting at home and sorting out dull thoughts. But at the same time, you run the risk of ruining relationships with loved ones. In addition, an eternally sad and dull person becomes uninteresting to anyone. And who wants to spend their life alone? So, we must fight with a bad mood with all our might!
As soon as you are seized by another bout of bad mood, try to urgently find some kind of active activity. For example, force yourself to do some spring cleaning, or better yet, go for a walk, visit friends, go to the gym, dance, or play tennis or bowling. Engage your brain with intellectual activity - chess, a funny movie or a fascinating book will instantly distract you from soul-searching and even more immersion in a bad mood. At the same time, do not forget about good nutrition and rest. Water procedures will help get rid of negative emotions and irritation, let it be a bath with aromatic additives or salt, a contrast shower, a trip to the pool.
But sometimes the moment is missed and the bad mood turns into depression. In our country, every third adult suffers from some form of depression, but only every fifth of them turns to a psychotherapist. The processes of oppression and inhibition during depression gradually cover the entire body - a constant feeling of fatigue and weakness, it becomes more difficult for a person to think, his memory and attention deteriorate significantly, which affects his working capacity and quality of life in general.
As a rule, depending on the nature of the bad mood and the form of depression, the psychotherapist prescribes different antidepressants. The effect of antidepressants is due to the influence of serotonin (the hormone of happiness and pleasure), norepinephrine, etc. on the system. Against the background of a consistently good mood, it is much easier to solve psychological problems and change your attitude to various situations. Unfortunately, all major groups of antidepressants begin to have a significant positive effect by the end of the second week. And during these two weeks, the person continues to suffer, experiencing a bad mood.
This circumstance required an active search for effective ways of treating depression in the early phase of therapy. A significant breakthrough in research was the method of xenon therapy. The inert gas xenon has a direct effect on the release of serotonin, which determines its anti-stress effect, which occurs quickly and is persistent, after the first procedure, positive motivations for successful treatment are formed, smaller doses of psychotropic drugs are required, and the course of treatment is shortened.
Health
Bad mood can arise for completely different reasons. Maybe you were badly served in a cafe, or you were stuck in a traffic jam in the morning, or you didn’t have lunch on time.
Factors that provoke a bad mood depend on the person and what provokes stress in his life. But what happens in your body and your brain when you're not in the mood?
The biology of bad mood
Some psychologists believe that bad mood arises from the depletion of the "ego". According to this idea, put forward by researcher Roy Baumeister, when people use their willpower to avoid temptation, they deplete their cognitive resources.
For example, if you refrain from something, say food, because you're on a diet, or outrage because you've been treated badly, it drains your brain and you become irritable.
In fact, the more you try to avoid something, the more irritable you become.
Try to imagine this as some kind of stress limit. When you cross the line, you have a bad mood, which is expressed in anger, irritability and cynicism. All this causes fluctuations in blood pressure, and also increases the level of the stress hormone cortisol.
There is evidence that bad moods change the way we look at life. In a 2009 study, researchers found that the condition bad mood causes a feeling of tunnel vision and narrows the field of view. Conversely, when you are in a good mood, you have a broader view of what surrounds you.
How to deal with a bad mood?
Luckily, bad moods are pretty easy to deal with if you follow a few tips. Of course, provided that you have a temporary condition, and not long-term depression, but even in this case, some tips can help.
1. Eat
Theoretically, if you do any activity that brings you pleasure, then it improves your mood, but food in this regard is effective for several reasons.
First, she restores those nutrients that you lost during the day. If you're in a bad mood because you haven't eaten anything and you have low blood sugar, you'll immediately feel relieved after eating a snack. Also, fatty acids in food have a positive effect on emotions.
If you're avoiding fat at all costs, you can replace it with spicy foods that release endorphins. However, be careful not to overeat.
2. Get physically active
Exercise increases endorphins and changes your mood from bad to good in minutes. The greatest charge of endorphins can be obtained by performing moderate to high intensity exercise.
The fact is that when breathing becomes difficult during such exercises, the body releases endorphins, which cause a state of happiness. Although the euphoria does not last long, it will be enough to forget your short-term problems.
3. Listen to music
Music releases dopamine in your brain. Music is associated with a sense of pleasure, and a three-minute song can easily turn your gloominess into a smile. As you listen to the tune, you anticipate what will happen next, and you may be rewarded with a burst of pleasure.
4. Take advantage of it
A bad mood often leads to a more attentive and thoughtful state, which allows you to focus on specific tasks.
As mentioned above, it gives you a kind of tunnel vision, which means that you can fully concentrate on a project. Also, a bad mood makes us more persuasive, as it contributes to the development of specific ideas and communication style.
Bad mood
After reading this useful article, you will know how to cope with a bad mood and learn how to gradually let go of unresolved problems from your memory.
Bad mood- This is an irritated psychological state, which is caused by a decrease in the quality of life and internal dissatisfaction from everything that happens.
Surely you have noticed more than once that absolutely nothing can contribute to a bad mood. Here you have woken up since morning and have felt as something is indignant inside. And there are no objective factors for this in general. This phenomenon is called spontaneous activity and can manifest itself regardless of the will of a person.
If you do not go into the wilds of scientific formulations, then it is safe to say that a bad mood makes a person offended by himself. You try to deal with it, but to no avail.
So what to do if you feel a constant or chronic malaise from a bad mood. Of course, you can not guess on the coffee grounds, but as soon as possible contact a knowledgeable doctor who will boast to you of his deep knowledge in the field of psychology. But why don't you try to cope with a bad mood yourself, using the techniques suggested below in practice.
one). If in the morning you feel that you do not want to do anything, first of all take this situation under strict control. At this very moment, you will feel how something inside is desperately resisting interference and trying to fill your essence even more with deep sorrows. From the point of view of church canons, a bad mood is nothing more than dissatisfaction with what should give pleasure. Through force, try to smile, suggesting to yourself that you can still feel how everything around is moving. Think back to the toughest moment that ever happened in your life. Roll it over in your head, wishing it never happened again. Psychologists say that this technique helps a lot to cope with a bad mood, even in moments of monstrous grief.
2). Leaving the house for a work shift, look around and try to determine what you lack for complete happiness. You walk, hear sounds and observe beauty. If a certain fragment irritates you, then try not to get angry with it, gradually forming a complaisant attitude towards objective reality inside your soul. Chronic irritability is the main cause of bad mood in most people. The ability to restrain is a guarantee of tolerance and good mood, which is directly dependent on the volitional qualities of a person. Do not get irritated over trifles, then you will not have to shed tears, not understanding what caused them. Constant dissatisfaction with life just forms a chronic breakdown and resentment against the whole world around.
3). If the bad mood syndrome is caused by objective factors associated with unresolved problems, then understand one thing: problems will be solved as they come, and impatient waiting will only unwind an already shattered nervous system. Sit down at the table and try to clearly define the so-called measure of risk in the event that an adverse event occurs. What do you lose by doing this? And what can you realistically do to solve the problem now? If you are powerless, then again, by the method of self-hypnosis and strict internal control, declare to yourself the inevitability of what will happen anyway. Keep in mind that constantly bad mood observed in people who are no longer able to enjoy what they so persistently strived for.
four). Fight bad mood with the so-called forced detachment from the traumatic factor. Never dwell on deep sorrows, so as not to descend prematurely into the grave. This is one of the most powerful arguments forcing a person to switch to something else. Through force, force yourself to think in purely positive categories and with the help of scientific philosophical works.
5). Take a look around again. Not to rejoice in the fact that someone has failed. This technique helps to cope with a bad mood by comparing your hard life with those who are doubly hard. Watch the truly mourning, then you can feel that a bad mood is just a slight fatigue that requires closer observation of your inner world.
6). If a bad mood is a heavy loss, then believe that any grief cannot forever keep you in a tight rein. The moment will come and you will accept the situation as a fatal inevitability, which is designed to make you a more persistent person.
I really hope that Bad mood You can calm down with your endless optimism, which, like an eternal flame, burns somewhere in your soul.
And a slice of chocolate can turn our mood upside down. This does not mean that a bad mood needs to be "jammed". But to please yourself with the food that you want now is not a crime. And extra calories can be burned by sports exercises. They will not only help you to be more fit, but also contribute to the release of endorphins - the so-called "hormones of joy." Both will improve your mood. Even a simple walk can change a lot. Don't be lazy to get outside, especially on a sunny day.
Get creative
Research carried out real British scientists have shown that creative activities improve mood. Drawing, music, writing - everything can help. And it doesn’t matter at what level you have mastered each of the cases. Even if you don't know how, try to learn. Your efforts will not be in vain!
smile
Right now. Even if you feel bad, squeeze a smile out of yourself. And here we turn to a study that proved the theory of a mutual relationship between a good mood and a smile. The hypothesis was that facial expressions can change mood. Therefore, at the moment when you feel bad, remember to smile.
Do a good deed
Doing something nice for someone else will make you feel much better. Therefore, if you still can’t make yourself happy, try to make someone else happy. Whether the deed is great or small is not so important. Even a small step can bring pleasure.
listen to music
As I write this article, Pink Floyd is playing in the background - one of my favorite bands. I listen to them not only during work, but also when I want to get a little pleasure. No one is obliged to listen to this particular group, everyone has their own preferences. But music is magical.
I will not undertake to argue what exactly happens to the brain at the moment, the sounds that are pleasant to us. But I can say that it really helps. So if you want to relax and forget about your problems for a while, turn on your favorite music and enjoy.
Don't take it out on others
We are all selfish and think of ourselves first. This is fine. But the next time you feel bad, try not to spoil the mood of others. If you feel that you are about to insult or offend another person because of your mood, it is better to leave and be alone. Later you can thank yourself for such an act.
seize the moment
Close your eyes and think of anything but a green zebra. Now tell me what are you thinking?
Our brain is so arranged that if we get hung up on something, we will continue to think about it more and more. In a situation with a bad mood, this is unacceptable. Do you feel like you only think about your sorrows? Switch to other thoughts immediately. Stop feeling sorry for yourself. Better yet, do something that can really distract you.
Breathe and clear your mind
Yes, yes, the advice is like I'm a master of oriental martial arts. But a few deep breaths really help to calm down. Consider this the simplest form. And she, as many know, is able to work miracles. Sit comfortably in a quiet and pleasant place and try not to think about anything for a few minutes. This can be a little difficult at first. :-)
Find reasons
If a bad mood rarely happens to you, there is nothing to worry about. But if this happens more often than you would like, pay attention to possible reasons. You can start a diary to write down all the key events of your life. And then, analyzing the records, get to the bottom of the causes of their own frustrations.
Solve the problem
The last point is the most important. If you have found the cause of your bad mood, you need to deal with it. If it's a person, talk to him. If there is a problem, try to solve it. You do not need to spend all your thoughts and free time on this, but do not let it take root in your life.
This type of human condition is quite common in our time and is well known to everyone. Depression can be determined by the appearance and behavior of a person - fatigue, apathy, an almost complete lack of motivation and faith in oneself and the future.
We have all experienced blues, boredom and apathy. And if you feel this condition for only a few days, then it is not dangerous and is generally considered normal. This is bad mood. You can wait it out, gather your thoughts and move on with your life. Bad moods happen to everyone.
But if this state drags on for weeks, months and years, then here you need to pay attention and consider this state in more detail. And the first thing to start with is to find out the reasons for its appearance. Here we can already talk about an affective disorder that requires psychological and medical correction.
Why does depression appear?
Divorce, separation and separation from loved ones, death of relatives, illness, long stay in critical difficult situations, constant failure in business and personal relationships, condemnation of a person by relatives and significant people, lack of love and care, burdened heredity, fears are the causes of the disease .
Depression can come in adolescence. During this period, there is an active reassessment of values, strong internal changes, a change in worldview and worldview.
Sometimes a person does not have enough resources to cope with such a period, and he gives up. A person creates the belief that nothing else will ever work out for him in life, the world is too aggressive and cruel, it is stronger, there is no point in fighting. The world becomes dangerous, there is a feeling of powerlessness and a basic distrust of people and everything that happens. A person feels inferior, unnecessary, lonely, useless.
At some point, somewhere deep inside, there is a breakdown, a breakdown of faith in oneself and the future, deep disappointment sets in, loss of the meaning of existence and the desire for success. So, along with the disappearance of faith, the future also disappears. Depression is a loss of faith and a break with the future. No future, no life. There is a stop in development and a slow extinction of the personality. The energy tone drops so much that it is difficult for a person to leave the house.
Against the background of a depressive disorder, phobias and panic attacks may worsen.
This is the most difficult condition that requires not only medical treatment, but spiritual. I have met many people who have been on medication for depression for years. The pills only drowned out the pain, temporarily relieving the symptoms, but did not eliminate the cause of depression, which was hidden in the person himself: in his thoughts, feelings, beliefs. Therefore, if you are faced with this problem, do not try to solve it only with medicines. This requires high-quality and in-depth work of a specialist psychologist.
How can you help yourself get out of depression?
1) You should know that there is a way out of depression and other life crises, always has been and will be. And if you don't see a way out, it doesn't mean there isn't one. Human resources are huge, you just need to be able to get to them and discover the source of life.
2) Go deep into your inner world. The solution is hidden there. You are not just a piece of meat on legs. You are something limitless, multidimensional. Inside a person there is his Intuition, the Higher Self - the very power that can lift from his knees. It is she who gives a burst of inspiration, helps a person to dream and create what he really wants, to make breakthroughs and exploits, to open a "second wind".
Allow yourself to believe in the existence of this power. Remember those moments when you had insights, sudden premonitions, prophetic dreams, signs of fate and much more, when you just did something, knowing that it was right. And you didn't look for any evidence, there wasn't a single drop of doubt.
The state of harmony and integrity is contact with the Higher Self, with that source of life within.
Children come into the world in contact with intuition, the higher self, but in the process of development, being saturated with the negative atmosphere of fears and beliefs of the social environment, they forget their deep source of guidance, losing their inner core and support. But it can be returned. Because you know the way back, you remember that state of serenity and deep faith, you remember it not only consciously, but also unconsciously. Your body and senses hold this healing state, waiting for you to access it.
3) Throw away your logical reasoning, and eternal regrets about the past. Sit down and think about what you really want in life? What does your soul want? Because desires coming from the heart will lead you to success! Only then will your source of strength open up and help you reach your goals. There is a future - there is life.
4) Write a letter to your Higher Self. And read it every day with love and faith. For example: “Thank you for being you, that you love me and help me find harmony. Thank you for taking care of me and helping me find my way to health. I give you the freedom to develop and make me happy. I love you!" You can write your letter, but it must come from the heart and evoke warm feelings. I won’t be surprised if small, and maybe big miracles begin to happen in your life from now on.
5) Plan for tomorrow. What will you do, how will you feel, what will you think about? Write it all down in your diary. Sit down every night and write down what positive happened today. Describe it in all colors, as brightly and lyrically as possible, only about the good! Create a daily routine. So it will be easier for the body to distribute and save resources.
6) Looking at yourself in the mirror, greet yourself with kind words and wish you success. Let this be a ritual at first, until you feel that you are experiencing joy from your own kindness and wishes.
7) Optimize your space. Do more of what you want and less of what you don't. Seek pleasure. Start small. Fulfill even the smallest and strangest desires, for example, to buy summer shoes in winter, or a pineapple at two in the morning, etc.
8) Create your image of health and try to try it on, that is, feel it with your whole body and soul. Imagine that you are already out of the crisis. How are you feeling? What do you think? What do you want to do? Try it on every day and wear it with pleasure.
9) Let sleep be your guide. Allow yourself to sleep more. Sleep will naturally restore you.
10) Seek help from a specialist.
And now I turn to family and friends who want to help people in a state of depression.
Rules of communication and behavior with people in depressive states.
1) Do not demand from a person what he cannot do. In a state of depression, it is very difficult to stir up a person, because there is no desire to even take care of oneself, one does not want anything, nothing pleases. Therefore, do not scold him, do not make him guilty, do not press. Otherwise, you will only develop in him an even stronger sense of guilt and self-loathing.
2) Always try to talk about the near bright future. For example: “Tomorrow we will go with you to buy curtains and hang them in the kitchen. It will be cozy and beautiful in the house. All the family will be happy and you will like it too, you'll see." “We all go out of town on weekends. Let's take a walk in the forest. There are now such pleasant smells, squirrels run underfoot, you can feed them. They will be glad to see you." Since a person does not have his own future, he lives only in the present, your task is to help him see the future, at least tomorrow. It seems to be trifles, but it is with them that the way out of the crisis begins.
3) Help the person to be needed. Turn to him for help, ask for advice, praise in order to raise self-esteem and switch thoughts to activity.
Introduce something new into the environment in the room where the depressed person lives, give this person small gifts, offer to update the wardrobe. Take a trip.
4)Believe in the person. With your confidence, you will give him the strength to live on and rise from his knees.
I would like to highlight situations when depression is so deep that a person closes in on himself, can go into illusions, dreams, unrealistic fantasies, for example, computer games. People quit their jobs, forget their family, children, friends. They do not want to hear anything, change, they are comfortable in their illusory world. The requests of relatives are ignored, the person does not want to go to a specialist. In this case, it is almost impossible to help. The only thing that can save in such a situation is prayers.
If, nevertheless, you understand that the person is listening to you, then all is not lost. It is necessary to instill in a person the belief that he will succeed. And for this he needs to be offered a choice. “You have two paths. Or you move down very quickly and easily. There is nothing below, only emptiness. Or now we are moving up together with you. On this path, you will have to work a little. But everything is waiting for you - a new harmonious future, new people, love, success. I will always be by your side, we will walk together. We will master everything. I know for sure it's worth it. Believe me. Many people got up from their knees, and you will succeed.” One way or another, the future that a person must choose is prescribed in these paths. If there is even a drop of hope inside him, he will choose the way up. Maybe this conversation will be repeated. But one way or another, words of support must sound with power, with deep faith, so that your feelings are transferred to your opponent.
And so, here I reflected exemplary actions in a situation of depression.
But I ask you not to forget that in addition to instructions for action, it is advisable to contact a specialist and make the exit process more fruitful and faster. Because the work requires special techniques and professional approaches.