Reinvigorate YOUR Life: 10 Steps to Shake Off the Blues

Do you ever find yourself in a rut or funk as a senior leader or manager, to the point where you get concerned it could spiral out of control and into something more serious?

If so, you are not alone.

This week's Executive Wellness Wednesday explores 10 life-elevating strategies to put the pep back in your step.

To begin, it is fair to say that getting oneself out of a funk is an “inside job” that requires introspection and, in some cases, help from others, whether a friend, colleague, partner, or trained professional.

It is also important to preface that if you feel you need help beyond the following strategies and are experiencing long bouts of sadness, low mood, or depression, please reach out to your primary care physician and/or a qualified therapist.

You are also encouraged to consider where your “self-care” may need extra love and attention and perhaps the creation of a “Wellness Action Plan."

Continuing our focus on Stress Mastery this April (in recognition of National Stress Awareness Month), leveraging the following suggestions/self-care practices may help prevent or ameliorate the low periods you experience from time to time.

1. Get Moving: Physical activity, as we know, can significantly enhance our mood.

As posited by the research below—at high-intensity exercise intervals, feel-good endorphins are often released. Examples include going for a brisk walk or bike ride, participating in dynamic yoga sessions, and cardio/resistance training that elevates your heart rate for sustained periods.  

Here is what we may know but often forget!

It is cited in many medical journals that exercise is an effective but often underused treatment for mild to moderate depression. Additionally, exercising outside (with the appropriate sun protection) can help boost vitamin D levels and your mood. [1]

Intensity Matters! Researchers also purport that adults who engaged in an hour of high-intensity interval training (HIIT) experienced a significant increase in endorphin release compared with those who engaged in less demanding physical activity.

Study co-author Tiina Saanijoki of the Turku PET Centre at the University of Turku in Finland and colleagues reported in the journal Neuropsychopharmacology that adults who engaged in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week improved or maintained physical health and their mood, and alleviated their depression partly due to the release of endorphins triggered by exercise.

They reference Endorphins as “feel-good hormones” – peptides produced by the brain that bind to the brain’s opiate receptors, reducing the perception of pain and triggering feelings of euphoria. [2]

How I use exercise to get out of a funk!

I recently designed and commenced a personal 60-Day Spring Into Wellness Challenge to lift myself from a winter funk. As part of my plan, four weeks ago, I committed to going to the gym for 60 consecutive days (alternating cardio and resistance training - see pic below), embracing mindful eating, prioritizing my sleep vs screens, etc.

At the time of writing, I am happy to report I have not missed a gym day since my Spring Challenge commenced – granted, there are days I have to drag myself there, but in the end, I am always happy I did. As per the research cited above, without question, on the days I keep my heart rate elevated for 20 minutes or longer on cardio machines or in combination with resistance training, I experience an incredible endorphin release that has a cumulative effect throughout the week. In just 3 weeks, I have noticed a big elevation in my mood, energy, and productivity levels, and my clothes are fitting better, a nice bonus.

2. Optimize Your Nutrition: What you put in your mouth and body greatly affects your mood and energy levels. Minimizing processed and sugar-laden foods, eating balanced, protein-rich meals, and staying hydrated will dramatically improve your overall well-being, focus, and mood.

3. Connect with Others: Reach out to friends or family members. Sometimes, just talking about how you're feeling can provide a sense of relief. Social connections can help provide different perspectives and alleviate loneliness.

4. Create a Gratitude Journal: Start and/or end your day by listing things you're grateful for. This practice can help you shift your focus from what's wrong to what's right in your life.

Embracing the power of affirmations, gratitude, and prayer in my morning and bedtime routines helps me stay mindful of all the blessings in my life.

For additional inspiration, check out one of my CVW newsletter articles on strategies to nurture personal and organizational gratitude.

5. Limit Social Media and News Consumption: Overexposure to social media and the news can heighten anxiety and precipitate or contribute to one’s funk. Limiting your time on these platforms can and will help lift your mood immensely.

6. Try Something New: Breaking your routine can help refresh your outlook. Try a new hobby, read a book outside your usual genre, or take a different route on your walk or drive.

7. Set Small, Achievable Goals: Accomplishing tasks, no matter how small, can give you a sense of achievement and purpose. Set realistic goals for yourself and celebrate when you meet them.

On days when I lack motivation or inspiration to write, I will, at minimum, open a Word file, post a title, or do a brain dump of ideas, then return to it the next day, knowing I at least got my project started.

8. Practice Daily Meditation, Breath Work, & Affirmations: Like Gratitude Journalling, meditation can help you stay present and reduce negative emotions. There are many free resources and apps available to guide you if you're new to the practice.

Let's Take a Pause Together...I invite you to pause right now, close your eyes, slowly deep breathe in and out through your nose for several rounds, and notice how good you feel!

On mornings when you struggle to get out of bed and feel like hitting the snooze button multiple times, try this instead: say life-affirming mantras to yourself until you feel a positive shift in your energy and mindset:

• "Today is a new beginning, full of endless possibilities."
• "I embrace the freshness of this morning, letting go of the past."
• "With each sunrise, I am reborn, ready to align with my purpose."
• "I welcome this day with open arms, ready for the blessings it holds."
• "Today, I will seek and embrace positivity in every moment, seeing the good in every situation."

9. Listen to Music: Music can powerfully affect our emotions.

Listening to piano music on my phone while working is so calming; it helps me focus and boosts my mood.

Sing away the blues - my happy place! I also notice a significant elevation in my mood and energy each week following my voice classes, after my daily vocal practice, and after my guitar practice via online lessons. Yes, I am living proof that it's never too late to develop your musical abilities ‒ the benefits are many!

10. Seek Professional Help: If you find your low mood lingering or significantly impacting your quality of life, reach out to a qualified wellness professional, mental health therapist, or physician to access critical care, lab tests, support, and tools to help manage your feelings and address physiological issues you may be experiencing.

As an Executive Wellness Coach (i.e., involving my skills as a holistic Nutritionist, Personal Trainer, and Stress Mastery expert), many of the female executives/ managers I work with experience physical, emotional, sleep, and energy challenges often precipitated by peri- or post-menopause. Supporting them often requires a comprehensive, customized wellness plan and, in some cases, the care of other professionals to help them navigate this season of life.

In conclusion, remember, it's okay to have days when you're feeling down. Be kind and patient with yourself as you take steps to reinvigorate your life and work!

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Sources:

[1] WebMD, Exercise and Depression

[2] ] Endorphin release differs by exercise intensity, study finds