Emotional Ups And Downs: What To Do To Manage Them

From Give it a Spin

“Knowing how to manage emotional ups and downs is one of the key skills we must work on, regardless of whether we regularly visit the psychologist’s office or not.”

On the other hand, to assume that we can not modulate our emotions is to limit ourselves in an unnecessary way, especially when these tend to change quickly and we become very sensitive to what happens to us.

In this article we will see a series of tips to know what to do in the face of emotional ups and downs, adopt strategies against instability of this type, and adapt ourselves in the best possible way to the environment and to life in general.

What are the emotional ups and downs?

The existence of emotions makes sense, among other things, because they do not arise through our conscious control. Thanks to them, we do not have to go through a long period of reflection to know how to position ourselves before an idea or event; simply, we adopt an attitude automatically, and sometimes in a matter of fractions of a second.

However, in some cases the dynamic nature of the emotions can become emotional ups and downs, which appear when minimal changes make the mood change completely.

This emotional instability cannot only generate discomfort in the person who experiences it first-hand; It can also negatively affect their way of socializing, since it facilitates the appearance of misunderstandings and communication failures. Therefore, it is normal to look for solutions, either by looking for a psychologist (for cases in which the quality of life is worn out) or by changing certain routines from day to day.

How to manage emotional instability

Below we will see several ideas to apply in case you are not attending psychological treatment, although reading them and trying to follow them by oneself can not replace the work of a mental health professional.

1. Look at what situations feed emotional ups and downs

Does this emotional instability appear in any situation, or does it remain linked to a specific context or scope? The answer to this question can give you clues about the extent to which ups and downs are facilitated by elements of your environment.

2. Learn about Bipolar Disorder

As with any type of psychological disorder, Bipolar Disorder can only be diagnosed by mental health professionals through personalized evaluations. However, the simple fact of reading about it can help us understand what happens to us, comparing its symptoms associated with what happens in that case.

Specifically, Bipolar Disorder is characterized by stages of mania, in which the euphoria and extreme optimism and motivation prevail, with another depressive type. These stages are usually long (several days in a row, or weeks), and the symptoms are very extreme and relatively independent of what happens to us.

So, if the emotional ups and downs are not extreme and do not last more than a day, there is no reason to think that this may be the phenomenon that affects us, while in the opposite case it is advisable to attend a psychological evaluation, even if note that it does not have to be Bipolar Disorder. Also, keep in mind that there is a tendency to identify with the symptoms of mental disorders, even though this relationship really does not exist or is exaggerated.

3. Sleep well and eat properly

In many cases, emotional instability is due to frustration fueled by poor physical condition. People who can not afford the energy cost their daily life demands tend to have higher levels of anxiety, which causes them to react in a more extreme way to negative stimuli.

For that reason, to sleep the necessary thing and to take care of the feeding will favor that it does not happen that deficit of energy, which is reflected in the emotional state.

4. Learn to surround yourself with the right people

There are times when emotional ups and downs arise from flawed relational dynamics, perhaps because of conflicts with another person, memories associated with someone and that we would prefer to forget or simply because the predominant attitudes in a group do us no good.

That is why it is important to be clear that if a relationship does not make us feel good, it is totally legitimate to cut it off, even temporarily until we recover.

5. Do not force the appearance of other emotions

If you try to “force yourself” to feel differently, that will only cause you frustration, since it will not work. Instead, it is much more useful to indirectly influence how you feel by exposing yourself to environments that convey the way you want to feel.

Anyway, in the case of emotional highs and lows this can not be the definitive solution either, since it can only be effective when the sudden change has already appeared that you want to avoid that is repeated constantly.

6. Take some time to disconnect

Entering a phase in which the ideas that obsess us and the environments that bombard us with reasons to worry are no longer important, is very positive, since it allows us to recover our strength and take up those daily challenges with renewed energy.
In order to be, change places, so that your physical environment does not remind you of what makes you experience stress.

7. Go to the psychologist

If you can not adequately manage emotional instability, do not blame yourself; The field of emotions works through processes that do not depend on our voluntary control, and we can only influence it indirectly, modifying our way of relating to the context. In the latter, psychological therapy works very well.

So, it is important to look for a psychologist or team of psychologists and let yourself be advised and helped. Working from the consultation sessions and through the routines indicated by the professional we will be doing what is necessary to improve significantly in a matter of weeks.

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How To Look After Your Mental Health When Physically Sick

Recently I was really sick and I realised it affected my mental health more than it should have. When I thought about it I noticed that my physical health plays a big role in my mental health and when I’m feeling sick physically my mental health also seems to deteriorate. It’s like your brain knows your defences are down and it attacks. Anyway, these are some of the things that help me out with that and I hope they help you too!

  1. Talk to someone- talk to your family members, friends or even a professional if you feel as though your physical illness is seriously effecting your mental health. Talk to someone and tell them how you feel. I can not emphasize enough how important it is to make sure as you recover physically you are feeling good with your mental health too.
  2. Meditation and yoga- if you can’t do a lot of stretchy yoga positions there are still some really easy ones that pretty much consist of lying down or sitting. If you still feel as though you can’t do these try doing some meditation. You don’t even have to move to meditate and it’ll make you feel tons better to just clear your head for a bit and relax.
  3. Check for side effects- A lot of medicines have horrible side effects including things like depression, anxiety and insomnia. If you already suffer from any of these they might make them a lot worse so make sure you know what you’re taking and that it doesn’t have these side effects. Or if you can’t change your meds try taking something along with them to counter the side effects.
  4. Talk to your doctor ahead of time- Talk to your doctor and let him know if you have any mental disorders that you fear may have gotten worse or will get worse because of your physical illness. Be open about it because that’s the only way they’ll know what’s going on with you. And even though it can be terrifying to open up about your mental illness/es it’s important to remember they’re professionals and it’s their job to treat you not judge you.
  5. Take extra care of yourself- Remember that you should be the most important person in your life. Take care of yourself- eat healthy, drink lots of fluids, get lots of rest and just do whatever it takes to make a speedy recovery. Once you feel better physically, you’ll feel better mentally too.
  6. Stay distracted- Read, sleep, play games, start working on your doctorate… whatever, just keep yourself distracted from negative thoughts. I’m usually not one to say distract yourself or bottle up your thoughts but sometimes it’s better than dealing with them when you’re already feeling down. You can deal with them when you get better.

If you feel like your mental health is still not improving please seek medical help as soon as you can.

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An Open Letter To My Anxiety

Before I start this I just have to say that I was inspired to write this by swiftiewithfragilex who is an amazing blogger as well as an incredible Youtuber. She has not only given me lots of inspiration but has become a great friend too. I would highly recommend anyone reading this to take the “Open Letter Challenge.”

Dear Anxiety,

I guess I’ve always been a little paranoid and I’ve always had the tendency to overthink everything and I can’t say that your appearance in my life is completely unexpected. I don’t know why I’m like this- maybe it’s the way I was raised or maybe I’m just genetically predispositioned to be an anxious person. Honestly, it could easily be either.

You joined me soon after your co-worker depression decided to leave. All my life I’ve felt as if I need to be cautious, as though I should always expect impending doom and once you joined me it only got worse. I stopped being myself. I felt as if my life, my mind, my personality was slowly deteriorating and I could do nothing to stop it.

The light headedness, the nausea, the headaches, the random panic and the social phobia were beginning to pull me under. With depression it felt like I was at the bottom of an ocean with a rock tied to my foot but with anxiety it was more like someone just threw me into the water and no matter how hard I tried to swim, to get back up I just kept going further and further down. I was drowning in my own panic and paranoia. I felt permanently exhausted both physically and psychologically as though I had no strength left. It takes more strength than most people realise to be panicked and uncomfortable all the time.

But the truth is that I have learnt to live with anxiety. I have learnt to live with the irrational thoughts, the feeling of fear and impending doom, the occasional lightheadedness and panic attacks, the cold sweats and nausea.

The only thing I have left to say is that I thought anxiety would ruin my life but it only made me stronger, braver, more determined to do as I choose without constantly worrying what the aftermath would be. As long as it keeps pushing me up I’m going to keep swimming upwards trying to break free. It no longer controls me, I control it.

***

If you or anyone you know is suffering from anxiety or any mental disorder please seek help . It is important that you make sure your mental health doesn’t bring you down and there are lots of people out there that offer help. Mental illness often also effects those around us and a lot of times couples counselling can help your significant other understand what you are going through better.

Thanks for reading this and if you enjoyed it please give it a like, follow, share and comment.

Tips On How To Deal With Depression

I have dealt with depression for quite a few years. Actually I have had symptoms of depression since I was 11/12. It was really hard at first especially because I didn’t know what was happening- I was just always sad or angry and I really didn’t get much support at the time from my family who I believe just thought I was going through a phase at the time. The worst part of depression for me is that it never really goes away, it’s always there at the back of my mind waiting for the slightest sign of weakness. I still have days when I just feel horrible and feel like life isn’t worth it anymore but I always try to think of all the positive things in my life. If your depression is effecting your day-to-day life in a way that you can’t deal with on your own please seek help immediately. Often your depression can also effect the relationships with the people you love and couples counselling is a great way to get your relationship back on track. Anyway, here are a few things I found very helpful when battling with depression:

Exercise- I know when you’re depressed even just getting out of bed is difficult but exercise really does help and once you start exercising you’ll start feeling a lot healthier and positive, you just need to find the strength to start. I would encourage that you get a trainer or start some kind of exercising routine everyday even if it’s just jogging for a while every day. Believe me it will start to be really fun soon.

Eat healthy- sometimes the types of foods you eat can affect your mood. Eating healthy can really help with depression and make you feel better about your body too. It can increase your self-esteem and really make you feel more positive.

Self-help- if you feel like therapy or drugs aren’t exactly helping you to cope with your depression reading books or sites on self-help can be really helpful. I found this particularly helpful because everyone has different symptoms/types of depression and sometimes reading can help you find the perfect way to deal with it because everyone is different and different things help different people. Online sites can be helpful too because you can read other people’s experiences with depression or write about your own experience. I have found that many people online are very positive and ready to help.

Love- sometimes thinking about things you love can really be fun and can get your mind off more negative things. You can make a list of all the things you are grateful for and put them in a jar so you can pull out one of them every time you feel down. You can also choose to stick the list above your bed so you see them every day. You can always also find people you love and tell them you love them (it’s fun to see their reaction).

Smile- smiling helps make you feel better because it removes chemicals in your brain that make you happy. Try smiling at people, even if you don’t know them that well and just try to pretend to be happy for a while and you’ll soon realize that you stopped pretending and are actually starting to feel happy.

Get a pet- studies have shown that playing with animals can make you happier so if you can maybe try getting a cute little pet (or a creepy one if you’re into those kinds of pets) to hold and cuddle when you feel sad. Plus taking care of them can get your mind off your depression.

Help someone- helping someone can be really rewarding. As humans we have the need to please others and in doing so you please yourself. Maybe you can help out at a homeless shelter by cooking or serving the homeless. If you like animals maybe you can volunteer at the animal shelter. If those don’t sound right maybe you can volunteer at school to tutor other students or help out with events. It may sound kind of boring or lame at first but it can get really fun and you may end up making some new friends. You could always try to join a club too so you can meet some new people to interact with.

Talk- everyone has a story a story to tell and talking to others can really help with depression. Not only do you realize that everyone has problems you also get to see things from other people’s perspective which can really be helpful sometimes. I’m sure your friends would love to talk to you about how you’re feeling and if not you can always join a support group or talk to someone online. Just talking about how you feel can actually be a lot more helpful sometimes than solving you dilemma.

Change you’re thought patterns- I’m not saying that depression is a habit but sometimes thinking negatively or being pessimistic can become a habit. To change this you can try to consciously make an effort to be more positive about things. Soon thinking positively will become a habit and you will realize you’re becoming a more positive person in general.

Be creative- sometimes having a creative output can be really helpful. For example, I started writing my blog because it gave me a way to write about my thoughts and generally things I’m interested in. Writing is a great way to express yourself. So is art, making music, cooking and more. Find something you enjoy doing and do it when you’re feeling kind of down.

Seek help- if nothing seems to be working maybe you need professional help. There is nothing wrong with that and there is nothing to be ashamed of either. Sometimes you need some professional help to sort out some things and it may be incredibly helpful. And remember you will probably not have to see a therapist for the rest of your life and even if you have to there is nothing wrong with that. If you’re not sure how to sign up for therapy or how to find someone who can help you can always check out BetterHelp which will help you find the perfect therapist for you as an individual- someone you can comfortably work with to achieve a better you! 

I hope these helped! They’re not exactly proven or even professional or anything, they are just things I myself have done and still do when I have bouts of depression and I personally find them very helpful so I thought I should share them. I really hope this helps someone!

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