Isabel Writes:
BEAT STRESS, DEPRESSION, BOREDOM, BAD MOOD AND REWARD YOURSELF FOR YOUR SUCCESS!!!

Who hasn't felt stressed out, bored, depressed or moody every now and then? There are many reasons why we can feel that way; perhaps because we do not have a good job, or don't enjoy the job we are in. We don't have a partner to share our lives with, feel lonely, and have too many debts and no fun. We have lost a job, or we simply don't like the weather because it is too rainy or gloomy. We have nothing interesting to do, or we feel confusion, frustration, disappointment, dissatisfaction, etc. etc. It is then that we tend to eat to comfort ourselves, because eating, lets face it, is one of the best pleasures in life. It is soothing and comforting; but we don't stop to measure the consequences of our eating and we can become overweight, which is not good for our health at all. Being overweight will make us more unhappy and miserable, and worst of all it makes us feel a total lack of energy. Many times we have an unbalanced diet and we do not get enough vitamins and minerals, which can lead us to have a low mood.

How to know if you are stressed out, bored or depressed -
* If you feel that even listening to music hurts your ears, and you want to destroy the radio or tape / CD recorder, then you are very stressed out. Sounds funny, but it is true, if you are very stressed out, even the softest music will sound like the worst thunderbird right on your ears.
* If you don't want to go out at all or call your friends/family, you don't even want to get up from bed, or tend to cry easily, then you are depressed. If you feel that there is no motivation to do anything, and if you feel that there is no "sunshine" in your brain, then your serotonin is very low, and you need to charge it back, with proper nutrition, exercise and simple techniques.
*If you are prone to be a couch potato all the time, and you don't find any encouragement to do anything, then probably you are bored. Ask yourself why you feel that way, are you new in town, and don't know many people; are you out of work, etc. Once you know the real answer, then start a plan to solve the problem.

There are a few simple things that you could do to beat depression, stress, bad mood and boredom:
1. Exercising, walking and enjoying nature.
2. Watching comedies or reading a good book.
3. Talking to a good friend or going window-shopping with friends.
4. Taking complex B vitamins and Omega-3 fatty acids supplements.
5. Meditation and visualization.
6. Wearing bright colors clothing.
7. Keeping yourself busy.
8. Adopting a pet.

9. Listening to upbeat and happy music.
10. Rewarding yourself doing fun things.


1. Excercising, walking and enjoying nature-
Going for a walk is one of the best things you can do for yourself. If you feel that you can not go for a walk on your own, then ask a good friend or your partner to drag you to go for a brisk walk together. Both of you can go to a nice park full of wonderful forestry and squirrels.

Check for a park that has a pond with ducks, seagulls, some other wild life, etc. and enjoy nature for at least one hour. Walking is very healthy; taking fresh air is wonderful for you. Do this as often as you can; three or more times a week for several weeks until it becomes a habit and a discipline. It will do wonders for your figure and your spirit.

Look for opportunities to go walking more often, be creative, and maybe volunteer to walk dogs at SPCA for example. After a while if you are feeling better and can afford it you can join a local gym. Exercising, aerobics and weight lifting are excellent to beat stress, depression and boredom; you might meet new people with your same interests.

Having a regular moderate exercise activity like aerobics where you listen to music may raise your serotonin. Exercise elevates one's mood and reduces anxiety and tension.

2. Watching comedies or reading a good book-
There is nothing better than laughter to lift your spirits.
Find a good comedy program on TV to watch, something very funny, like "Friends", "Seinfeld", "Drew Carey", "Home Improvement", or one of countless other sitcoms. Alternatively, you could rent a very good comedy movie. Ask the video store clerk to recommend you a very funny one. A couple of my favorite funny movie videos are: "Bedazzled" with Brendan Fraser and "Heart Breakers" with Sigourney Weaver. These ones are a blast. Try to watch it with your partner or a friend. If you have to watch it alone, try to concentrate in what you are watching so you can forget what is bothering you. Laughing can give you an instant natural high.

If you are not a TV or movie watcher, and prefer reading instead, then get a good book, something that you really wanted to read for a long time. Do not read anything like drama, suspense or horror topics. Find a comedy book or something romantic or adventure instead that keeps you motivated to continue reading.

If you like to read self-help books, one book that could be a good source to beat depression is "Natural Prozac, Learning to release your body's own antidepressants" by Joel C., Dr. Robertson & Tom Monte. It will be a very helpful book for you because you'll know the symptoms of depression, plus you will get recommendations and solutions to beat it.

Also you can try to look in the internet for "jokes". Look through search engines, and I am sure you will find the best jokes in the market. Help to ease your mind state with good laughs, they are immediate mood raisers.

3. Talking to a good friend or going window shopping with friends-
*If you feel the blues, invite a friend over for tea or coffee to your place or go to a coffee shop. This will create an outing for you, and I am sure your friend will appreciate it too.
* Visiting with a friend or friends you can trust can be very uplifting. Try to spend quality time with understanding and supporting friends.
* Do not call friends that are always in a bad mood, or are cranky, negative or have many problems of their own. Probably they won't be able to cope with your feelings.
* Do not waist your time with friends that you do not trust, or make you feel uncomfortable.
*If you phone a friend who does not answer or return your phone calls, don't feel bad and move on. There might be a good reason for that; maybe your friend is having problems too.
* We always have friends with a good sense of humor, optimistic ones. These are the ones we must call; hopefully one of them will be available for us. Good friends are the ones that you can count on, that are there for you when you need it. These friends know that they can count on you as well.
*Try to plan a get together with the friends or family that you like to spend time with, at least once or twice a week. Meeting your favorite friends, family and children will make you feel good; children specially are always fun to be with.
* Avoid being alone that much when you feel moody or depressed.
* Ask your friends to drag you to go window shopping in a big mall, you'll have your portion of walking done too.

4. Taking Complex B, B6 Vitamins supplements and Omega-3 fatty acids-
These are the best sources to beat stress, bad mood and depression. After a few days of taking complex B you will feel better, but believe it or not, taking Omega-3 fatty acids, you will feel better in a matter of hours.
There are also certain things like chocolate that raise the serotonin in our brain so quick, but it also tends to lower it very quickly too. To keep yourself happy all the time, you'll need to eat chocolate for ever, and who wouldn't want to do that... but you know what the consequences are, at least you'll be 30 pounds or more overweight.
There are simple things that can raise your serotonin and keep it up, like a cup of oatmeal, a fish or seafood meal will do. People that live on the coast are prone to eat more fish (pink salmon, tuna, sardines, white fish, bass, etc) and seafood, it is well known that their rate of depression is very low. Even in countries like Peru, Ecuador, Chile which are beside the Pacific Ocean, the people who faces some poverty have amazingly a good mood because of the high consumption of fish (Omega-3 fatty acids).
It is very important to have balanced nutrition to keep a healthy body. Also B6 vitamin plays an important role in enhancing our mood, foods that are rich in B6 are avocados, ready-to-eat cereals, lean beef, etc.

5. Meditation & Visualization-
Meditation is a very simple technique that will relax you. It is something that you can do in your own bedroom or living room.
*Get away from any distraction, unplug your telephone, turn off TV, radio, etc.
*Sit on your bed or a chair, separate your feet and legs
*Feel as comfortable as you can, place your palms on your lap.
*Close your eyes and breath deeply.
*Try to concentrate in your breathing.
*If you have other thoughts, just send them away and concentrate in your breathing.
*Relax, put your hands in a fist and make tension now, relax, fill the difference.
*Now imagine that you are inside an elevator.
*You are watching the numbers from 10 and going down. The lower you get the blanker is your mind.
*Put your mind totally blank, as much as possible, and
*Visualize yourself in a room in front of a bright and long mirror.
*You are watching yourself in the mirror, and you are happy and smiling
*You feel healthy, calm and relaxed.

Another exercise is to:
*Visualize yourself that you are sitting on a chair, and
*There is a light coming from the ceiling on to you like if you were on a stage
*The light is bright and yellow, like the sun rays, and
*It covers you totally, this light protects you and it makes you feel warm and secure.
*This light is entering your body, starting from your brain, and
*You see and feel the yellow light going down to your arms, torso, legs, and finally your feet.
*This light is a cure for your stress & depression, it takes all the symptoms away.
*You visualize yourself feeling totally healthy, energetic, relaxed and happy.

Repeat meditation and visualization if possible every day during 5 minutes, slowly go up to 15 or 20 minutes. You can do your meditation for 5 minutes just before going to work or going out. It would be great if you can make an effort and meditate twice a day.

Later on, when you have some practice doing meditation and visualization, you can try to listen to music. This music is very soft and specially designed for meditation. The more meditation you do, the better you will feel. I have known people that have very stressful jobs and doing meditation has been like a miracle for them, because meditations have given them the peace and calm they needed; it has taken the stress away.

Even myself, when I practice my meditation often, I feel lot more energetic, calmer, happier and very relaxed. Meditation is very good for you. Hope the steps mentioned above help you to practice these wonderful and simple techniques.

6. Wearing bright color clothing-
Color can influence your mood.
*When you feel with the blues, or depressed try to avoid wearing black or too dark clothing.
*We associate black with sadness, melancholy, and it reminds us of a funeral outfit.
*Try to wear bright colors even if you don't like to wear them as often, for example, wear yellow, this is a very warm color, it will remind you the sun, and will give you a splash of energy and joy.
*Wear bright and warm colors like orange, red, etc. they will remind you of a beautiful sunset.
*Colors have a very important influence in our lives.
*Also try to avoid watching black or very dark furniture at home, cover a black or dark blue couch with a warm colored throw or blanket like with reddish or yellowish tones. See photographs below. From a dark, cold and dull living room to a splash of color, red is a very energetic and motivating color. We just put a red slipcover on this futon. It is something inexpensive to try.
*Also bright yellow or orange flowers can be an excellent and immediate mood lifter.
*Bright color paintings or posters are a very good idea.
 
Notice how much more energetic the room seems with just a few simple changes!

7. Keeping yourself busy-
If you are easily influenced by the weather like many people are. For example I am a very "sunny" person, I love the sun and going to the beach, and parks to bar-b-q and have a picnic, etc. And I am sure there are many people like me. But we live in a place where the winter is too long, and it is too snowy, rainy, foggy, gloomy, and you don't see the sky that often, then it is so easy to feel the blues. The best thing for you to do is to keep busy as much as possible.

No matter what you are doing, if you are working or you're retired already, try to do things that you really enjoy to keep you busy and motivated. Hobbies like Crafts, Painting, Arts, Tai Chi, Karate, Dancing, Cooking classes, and so on are things to consider.

Try to form a group or a club with your closest friends and gather once or twice a week for a couple of hours. Plan activities ahead of time, like a trip to the island, or the fairest park, birthday celebrations, baby showers, tea parties, pot locks, etc. etc.

Look in your community calendar in the newspaper for coming events, or the continuing education booklet for courses to join.

Studying computers courses or the internet can make you happy because you will feel good and proud about knowing something difficult. These courses are a lot of fun, and you can meet new people. Sometimes you can even find interesting and helpful free classes.

8. Adopting a pet-
Having a pet can do wonders for you. Hopefully you live in a place where pets are allowed. Having the responsibility of looking after a little dog or a cat will make you feel you have a purpose. You will have to feed and train your pet.

Dogs are wonderful companions, they are very intelligent little animals, very obedient and very loving. Not in vain, there is saying that a dog is a man's best friend. Dogs need to exercise, so you have to take them for walks. Dogs love water, so they can go with you for a swim too.

Cats are also excellent pets, they are funny, curious, playful, and the best of all they are quiet, they do not make much noise, unless you bother them too much and they start meowing like crazy.

For instance, I have a very beautiful cat, hairy and chubby, just the way I like it. Felix makes me smile and laugh whenever I see him. Felix has a discipline; he likes to eat everyday at the same time, if I forget he will meow at me very loud to remind me about his breakfast, lunch or dinner. 

Felix is just a joy to have, and I am sure that if you have a cat, you will enjoy it very much too.

9. Listening to upbeat and happy music-

I am telling you this through my own experience. Since the moment I wake up, I immediately turn on my CD player and listen to Caribbean music, Salsas, Rumbas, Mambos, etc. This type of music is very cheerful and upbeat, it just makes you feel happy. It makes my feet very itchy to dance. It truly charges my "batteries".

I have to give lots of credit to the Cuban and Puerto Rican musicians and singers, they have the most beautiful songs and melodies. If you want to buy salsa CD's look for Oscar de Leon, Willy Colon, Celia Cruz, Grupo Niche, etc. To me, listening to this type of music is like eating a ton of chocolates. It just raises my serotonin really high and puts me in a good mood all day.

Try it for yourself! and take Salsa classes too. If you don't like Salsa's, then listen to the upbeat music that makes you happy!

10. Rewarding Yourself doing fun things-
Once you have tried all these different things, and you have beat boredom, depression, stress and bad mood, then start this wonderful plan: Reward yourself!!!! with something that you really wanted.

If you can afford it, like a desired trip to a warm and tropical place, or like buying a new computer or anything that can make you happy.

If you can't afford to spend too much money then there are simple things you can do to reward yourself- joining a club, gym, tai chi, dancing or cooking classes or join a clinic to lose weight, etc. If you lost all the weight you wanted, then reward yourself with new outfits, new shoes, new hair do or a total makeover.

Reward yourself after an accomplishment going to a concert if you can afford it, or to a street concert. Some other ideas are, going to the movie theater to watch a good film, or going to a dancing show. There are many other places to go and they are so affordable, for instance the zoo, the beach, the park, etc. etc. Fun things that you can do at home are a long and relaxing bubble bath, with lots of candles (do not leave candles unattended), reading in the tub or listening to music; preparing a candle light dinner for two or letting your boyfriend or partner prepare dinner for you; preparing a party for your friends; sleeping in once a week and just watching TV, or reading. Decorating your house with Feng Shui principles, doing some crafts or painting if you are inclined to, etc. etc.

A little or big rewards plan can work wonders for your self-esteem. And remember to look for opportunities to improve every aspect in your life; the opportunities are not going to knock at your door. You must go and look for them. Get motivated and do something fun.

Note- if you cannot beat stress and depression on your own with all these recommendations, please visit a physician or counselor. It could be something serious and you might need medication. The physician/counselor will determine if your stress or depression is situational or not. In the meantime, take good care of yourself.



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