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Manage Your Moods

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by

Jennifer Sanford

on 11 May 2016

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Transcript of Manage Your Moods

Managing Your Moods (or learning to surf the waves rather than being pulled under...)
Mind-Based Mood Management Skills
Body-Based Mood Management Skills
Want more?
Learning to manage your moods requires a holistic (mind & body) approach
Sleep
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.
Eating
Exercise
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.
Acceptance
Cognitive Frame: altering negative thoughts
Cognitive Therapy Overview
Mindfulness
Stress Management
Check out the StressLess Prezi! But for a quick recap (under 3 minutes) watch this:
Behavioral Overrides
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...
Compassion, Forgiveness, & Letting Go
Developing Compassion and Letting Go of Aversion
Mindfulness Meditation for Acceptance of Thoughts and Feelings
What is it?
Does it work?
Overcoming Hopelessness (14 minutes)
CBT: Specific Techniques
Self Awareness
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.
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.
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)
These are optional!
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.
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.
Relationships
Understanding chronic depression (56 minutes)
Depression is a disease of civilization (22 minutes)-- watch through to the end!
Full transcript