9. watch an ASMR video
Have you ever felt light, pleasant goosebumps on your head, neck and limbs when you respond to soft, soothing sounds or gentle touch? This phenomenon is called ASMR – Autonomous Sensory Meridional Response.
And now there is very popular ASMR content – special videos, watching which triggers pleasant sensations in the body. The authors of such videos select soothing sounds or images, tap their fingernails on various surfaces, brush the microphone and perform other actions. They communicate with the viewer in a whisper or soft voice, showing attention and care.
Many people find that these videos help them to relax, de-stress and fall asleep more quickly. They can be played before bed, for anxiety, on the way home and even while studying or working.
10. keep a diary of good events
Moping often goes hand in hand with a devaluation of good things: we have the feeling that nothing special is happening in our lives anymore. The best way to counter this is to learn to notice and appreciate positive moments. At the end of each day, write down at least three (and ideally as many as possible) events that you can thank yourself or others for. Or that you like to remember, such as a friendly conversation with a colleague or a smile from a passer-by.
11 Don’t forget to rest
Depression often blurs our days into a gray mass and places greater demands on ourselves. To maintain clarity and avoid burnout, you should plan time for rest breaks. Try not to take on more than two important tasks a day and make sure you do something fun, interesting and enjoyable during the week. And if you like to structure things, keeping a diary or mood diary will also help to improve your mood.
12. help your brain make new neural connections
Since all days seem to be similar, a negative mood can be reinforced. To prevent this, it’s important to fill up your piggy bank of new experiences so your brain doesn’t get stuck in boring, monotonous thoughts.
Start with small things: Change your usual route home or to work, have lunch at a cafe you’ve never been to, take a walk in a different neighborhood. Try to learn a new skill. New movies, podcasts, books or TV series are also good – but it’s better to choose activities that engage your brain as well as your body.
