Manage Your Moods

Managing Your Moods (or learning to surf the waves rather than being pulled under...)

Moods are important. They determine our outlook-- how we see ourselves, the world, and other people. The goals of mood management consist of altering a disagreeable mood, enhancing a "so so" mood, or maintaining a pleasant mood. We don't always have control over our surroundings, but we do have a large degree of control over how we cope with our circumstances and how we shape our moods.

Learning to manage your moods requires a holistic (mind & body) approach

You've all heard Gandhi's quote: "Be the change you wish to see in the world"... well, here we are saying, "Be the change you wish to see in yourself." In other words, sometimes changing your behavior can change your inner world, including your mood. Thich Nhat Hanh has a famous quote that captures this thought: "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." Think about this the next time you feel sad or depressed. Your natural inclination might be to isolate yourself from others and you may end up feeling worse as a result. If instead, you can get yourself to socialize or mobilize (do something active), you may be surprised to find yourself feeling better...

Did you know that Sleep Deprivation results in:

• irritability & moodiness
• cognitive impairment & memory loss
• symptoms similar to ADHD
• impaired moral judgment
• health problems (such as impaired immune system, risk of Type 2 Diabetes, heart disease and obesity)

Adults need 7 to 9 hours of sleep each night. Sleep allows for "hippocampal neurogenesis" (growth of brain cells) which facilitates the regulation of emotions as well as the formation and consolidation of memories.

For good health & mood management: always eat breakfast and include protein in the meal (e.g., eggs or a protein smoothie); eat every 2-3 hours (e.g., 3 meals and 2 snacks or 5 small evenly spaced meals); eat your last meal well before bedtime; get enough omega 3 and 6 fatty acids; watch your sugar, caffeine, and alcohol intake-- think moderation.

Want more?

These are optional!

Overcoming Hopelessness (14 minutes)

Depression is a disease of civilization (22 minutes)-- watch through to the end!

Understanding chronic depression (56 minutes)

Mind-Based Mood Management Skills

Self Awareness

Body-Based Mood Management Skills

It is important to know yourself: when negative thoughts or events occur, do you tend to: go numb, get depressed, panic, etc.... &/or avoid feeling the pain by overeating, drinking, etc. Knowing these things will help you address them and lead a more balanced life.

You can complete the Self-Awareness materials provided in the Life Skills Moodle course! Sign up through the CAPS website (or click here: http://courses.humboldt.edu/enrol/index.php?id=18)

Eating

Mindfulness

What is it?

Does it work?

Sleep

Cognitive Frame: altering negative thoughts

Cognitive Therapy Overview

Acceptance

CBT: Specific Techniques

Mindfulness Meditation for Acceptance of Thoughts and Feelings

Compassion, Forgiveness, & Letting Go

Developing Compassion and Letting Go of Aversion

Behavioral Overrides

Exercise

Stress Management

Check out the StressLess Prezi! But for a quick recap (under 3 minutes) watch this:

• Regular Exercise leads to:
• Decreased mortality
• Decreased risk of disease (cardiovascular, diabetes, cancer, osteoporosis, dementia)
• Reductions in stress, anxiety and depression
• For most people, under 40 years of age, 30 minutes of exercise 5 days a week may be enough. An hour a day is even better (especially for those over the age of 40). Do exercise that you like as you will tend to stick with it.
• Voluntary Aerobic Exercise leads to "neurogenesis" (new brain cells) which has all kinds of positive effects, as noted above, but also including a reduction in the duration of fear memories.

Relationships

Also, don't forget, Relationship-Based Skills-- know when and how to ask for support or help from friends and family (and do it!). See Life Skill modules on Relationships and Communication for more info.