PRACTICE ALL TEN HABITS EVERY DAY:  Each habit has been scientifically demonstrated to boost mood.  The combination of all 10 habits everyday is a powerful way to jump start your healing.

 

  •  1. OWN RESPONSIBILITY FOR YOUR OWN HAPPINESS. You are the only person who is responsible for how you feel so start practicing choosing thoughts that help you manage your feelings.  The next time you’re being tailgated, imagine that the person is rushing to a family emergency.  Suddenly it’s easier to pull over and let them pass.  It’s ALL a choice and like everything, you’ll get better with practice.
    •  2. HEALTHY FOOD. Keep a careful food record of EVERYTHING you eat.  If you ate it, write it down.  By day 3, only foods on the food list are permitted so you’ll need to wean yourself off those chips…
      •  3. ACTS OF KINDNESS. When you do something nice for someone else, it boosts YOUR endorphins resulting in more happiness for YOU. Strange math but it works.  It doesn’t have to be a big deal, something as simple as holding the door for someone counts.  Try for 3 acts of kindness each day.
        •  4. PRAYER/MEDITATION/FOCUS: The goal here is to find a few quiet moments when you can clear your mind of the chatter in your brain and connect with the awesome energy of the universe.  For AT LEAST one full minute each day, close your eyes and try to focus only on the sound of your own breathing.
          •  5. POSITIVE SELF TALK:  That recording that you play for yourself  in your head all day,”I’m a loser”,  “I’m totally disorganized”, “I’m a slob” etc..  Your new recording is just the opposite.  Not someday, right now.  “I’m brilliant, I’m organized, I’m worthy of respect.”  This one takes practice too but it gets easier as you start to live it.
            •  6. IN THE PRESENT MOMENT   Experiment with finding moments throughout the day when you become aware of THE PRESENT MOMENT.  What are you seeing, hearing, tasting, etc…  Spend some time being amazed at your very existence.  Practice gratitude- no matter how small it may feel.   Life will be better than it is right now not instantly, but soon. 
              •  7. NO ALCOHOL:  This one is really important because alcohol is one of the most powerful mood crushers.  If you’ve been leaning on alcohol through your depression, now is the time to get it out of the house and see just how much better you can feel.  Alcohol = gut inflammation = depression. 
                •  8. EXERCISE SEVEN MINUTES is all you need.  The key is that you’re really working hard.  Running in place, jumping jacks,  even dancing count as exercise.  The key is that you’re really exerting yourself.  Turn on the music and set a timer.  No excuses- it’s seven minutes.
                  • 9. SUNSHINE Most people are low in vitamin D and the best way to get this critical mood-boosting vitamin is to spend some time in the sun.  Use some sunscreen on your face if you want but get some sun exposure.  Don’t burn.  If you live in the northeast, it’s a good idea to add vitamin D3 (2000 IU) to your daily supplement list .
                    • 10. SUPPLEMENTS: Magnesium Citrate (400 mg), Vitamin B complex and Ashwagandha (450 mg).   Take the Vitamin B Complex and ashwagandha every morning and the Magnesium Citrate at night.  All three supplements are completely safe.  The B vitamins and magnesium are already present in your body, critical for proper brain function and tend to be depleted in people who are depressed.  For your convenience, there’s an option to use the link on the supplements page.  This link will allow you to order automatically online at iherb.com 
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