Manage Your Moods

manage your MOODS Practices for Addressing Anxiety, Depression and Despair By Beth Shaw

Mental Health Challenges in the Time of COVID-19 While it’s no secret that months of lockdowns, isolation, and social distancing have taken their toll on the world, I believe that there is not enough discussion around the impact of all of these events on the world’s mental health crisis. There is even less discussion around possible solutions.

Rates of depression and anxiety are on the rise in epidemic proportions, as are diagnoses of trauma and related syndromes. Over the past 20 yers, according to the Centers for Disease Control and the National Institute of Mental Health, suicide rates have increased by 35%, especially in populations such as veterans, adolescents and young adults, and senior citizens. Suicide is currently the tenth leading cause of death in the U.S. Since the start of the COVID-19 related shutdowns, the American Psychiatric Association has announced that calls to crisis hotlines have increased by 50%, leading to an all-time high.

These are only a few of the concerns related to the COVID-19 pandemic, which will continue create lasting mental health issues for almost everyone, unless education and self-directed tools are freely given to everyone.

All the tools – I have them. Well, most of them anyway. And I know I’ve needed them this year. During the first 90 days of COVID-19 shutdowns, I was pretty isolated in my Brooklyn apartment, looking at the “city that never sleeps,” dormant and eerily quiet. Since I grew up in NYC, its streets are under my skin, its scent resides in my nasal cavities and its history (my history) is in my blood. I was depressed. Other than spending some time with a ghost from the past, I was alone; my dog Bentley and I walking the formally busy streets and trying to find our way.

I stood on my head, shone my LED red light therapy machine in my face, listened to a lot of talks by Isha Foundation leader Sadhguru, and spent time on many a “HouseParty” video chat. It was a time of sobriety, self-study, and introspection. I was mostly alcohol-free and medication-free. With meditation, yoga, and time to take supplements, I lost about seven pounds. Yet I gained the next level of depth to spirit.

Reflecting on this time, I can’t imagine what my life would have been like without tools including yoga, meditation, breathing exercises, supportive nutrition, and sound healing. This experience convinced me that these self-directed techniques need to be taught to everyone including our younger generations. Self-care related to our emotional well-being, management of mood, and suport of our physical bodies have long been absent from educational curricula. This needs to be shifted.

Back to those tools that worked for me. What helped me feel the best consistently? One of my go-to’s was YogaFit classes on Zoom (Yes, the ones I was leading.) Another thing I find helpful in managing my own mood disorder, whatever is going on the world around me is awareness, which is a key component to managing the day-to-day shifts and storms. My own approach to living with trauma, depression, and emotional dysregulation is simple yet complex. It involves constant vigilance and being the witness to the body, mind, and emotions. I use intention plus action to get results.

This is where my yoga practice has become crucial. We now know yoga allows us to be the witness to the body, mind, and emotions, and make better choices that contribute to: · Healthier lifestyle · Positive mood · Better relationships · Improved quality of life · Balanced living

From the place of being the witness, we can seek appropriate treatments with greater clarity.

Moving into Motivation: How to Make Essential Lifestyle Shifts Identify what you enjoy. Figure out what type of physical activities you’re most likely to do and think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, or go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.

Get your mental health professional’s support. Talk to your doctor or mental health professional for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.

Set reasonable goals. Your mission doesn’t have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you’re unlikely to meet.

Don’t think of exercise or physical activity as a chore. If exercise is just another “should” in your life that you don’t think you’re living up to, you’ll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication—as one of the tools to help you get better.

Analyze your barriers. Figure out what’s stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don’t have money to spend on exercise gear, do something that’s cost-free, such as regular walking. If you think about what’s stopping you from being physically active or exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn’t mean you can’t maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.

Dance! Some days I just put on rap music in the morning and dance for 20 minutes. Dancing is embraced by almost every culture on earth and inherently brings joy. Not only does it spark the endorphins like through traditional exercise, it encourages a playful social aspect as well. For some, it triggers an emotional release, whether through laughter, a smile so big it hurts, or tears. It’s cathartic – a letting go of emotions. And like other exercise, it boosts the heart rate, reduces stress, and makes you sweat. I love dancing and while I recognize that when depressed no one wants to dance, it may be just the time that you NEED TO DANCE. Try it for 5 minutes even when you don’t want to. Dancing is truly transformational.

Clear the Clutter. Keeping your life as clean as possible also creates less added stress. You can start with any physical clutter around you; perhaps there are possessions that are triggers from the past. As stated in Yoga’s Yamas and Niyamas: Cleanliness is paramount and part of your yoga practice.

Make a fearless and ruthless plan that involves clearing from your life anything that is not serving you at this time: this can include possessions or even people. In rehabs, they say “clean head, clean bed.” It’s a fact that a clean space, clean living, and clean actions make a person feel better. Just watch an episode of “Hoarders” and you can see this firsthand.

Giving Back—Be of Service. Making a difference matters! Giving back and having a higher purpose goes a long way in leading a meaningful, purposeful life. Helping others gets you out of your own thoughts, pain, depression, and darkness. There are many things you can do on a daily, weekly, and monthly basis to help your community. Take the personal challenge to give back on a regular basis. It will help you focus on something other than your own pain. Not only will others benefit, but doing good for others is Karma Yoga, and you will reap the benefits tenfold.

Journaling for transformation. Personal journals are an incredibly powerful yet simple means of processing events and circumstances in our lives, healing emotional wounds, and moving forward with passion and intention. Our return to health and well-being often involves being willing to feel in order to heal. The blank page is a safe, objective audience for fielding memories, thoughts, and emotions—rational or irrational. It holds our hand as we dive into exploring the subconscious and does not pass judgment.

Journaling helps us set goals and also to come to terms with suppressed memories, confusing or traumatic events. Like meditation practices, there are many ways to use a journal Try as many as possible to discover which are most effective for you. Set a timer for10 to 15 minutes and write whatever comes to mind, that means positive, negative, and otherwise. A journal allow your emotions, thoughts, and energy to flow onto the page, unchecked by judgments or expectations. Journaling gives you the opportunity to clear the mind of the rigors that cloud your well-being, even if those thoughts look scattered on the page. “Letting go” of those thoughts through journaling will instill a sense of release that overcomes you.

Recording inspiration. Write down quotes, poems, advice, and “aha” moments that come your way. This creative act is healing and will give legs to your intentions.

Prayers. Writing down your prayers is an act of surrender, the fifth niyama, and ultimate relinquishing of control.

Positive Affirmations: Writing your positive affirmations reinforces what yoga calls your sankalpa, or positive resolve. Also, it allows you to go back on reflect on your personal growth and success.

Support Groups In situations of addressing trauma, finding your community can be life-altering. Building a strong support group of people who can share their life experience with you is priceless. A supportive community shows you that you are not alone in your struggles, nor are you unique in your experience. Community gives you the opportunity to help yourself by helping others and to get comfortable being yourself by revealing your story to those who have experienced perhaps not the same exact story but suffer just the same. I have spent a lot of time in Al-Anon and truly believe in the 12-step model. I even find attending open AA meetings to be very inspirational although I don’t personally have an alcohol addiction. I know when I am coaching someone to stay sober, I highly encourage daily AA meetings. Whether you are attending a 12-step meeting to stay sober, stay off drugs, stop gambling, rid yourself of a love addiction, cease a shopping or gambling habit or are even drowning in clutter (Clutterers Anonymous), there is a 12-step program for you. There are also virtual meetings around the world, around the clock.

Goddess Gatherings or Men’s Clubs. I am fortunate to have a strong supportive network of friends that I can be honest and open with. Sometimes we get together for Goddess Gatherings or Vision Board Parties. These are fun and bonding and allow you to open up in a safe place. Find virtual gatherings if you need them.