10 ways to get ahead of your mood

Anxiety and depression can affect how you feel, think and move through your day, and sometimes, it can be difficult to tell what’s behind a change in your mood.

While you can’t always control how you feel, small, intentional steps can help you manage stress, recognize what you need and feel more in control. Here are 10 ways to get ahead of your mood and support your emotional well-being.

Be proactive: Don’t wait until you’re feeling down or anxious to take action. If you regularly struggle with your mood or notice it fluctuates, talk with a healthcare professional about what you’re experiencing and how to manage it.

Follow medical advice: If you’ve been prescribed medication, take it as directed. Work with your doctor or therapist to find the treatment plan that best supports your mental health and well-being.

Get moving: Regular exercise can help ease symptoms of anxiety and depression while improving your mood. You don’t need an expensive gym membership or an intense workout to reap the benefits. Start with a daily walk or another activity you enjoy, and build from there.

Get some fresh air: Spending all day indoors dwelling on your worries can take a toll on your mood. If you don’t feel up to exercising, try sitting outside for a while, taking a few minutes to enjoy the sunshine or opening your windows to let in some fresh air.

Consider light therapy: Shorter days and less sunlight can affect mood, especially for people with seasonal affective disorder (SAD), a type of depression linked to seasonal changes. Full-spectrum light boxes designed for light therapy may help ease symptoms.

Don’t blame yourself: Struggling with anxiety or depression doesn’t mean you’re weak or that you’ve done something wrong. These conditions can have biological, psychological and environmental causes, and treatment can help. Be kind to yourself and remember that seeking support is a sign of strength.

Allow yourself to feel: If you need to cry, find a safe place to let the tears flow. Some people prefer another person with them, while others can cry only in private. Either way is OK, but you can’t hold all that discomfort inside and expect to feel normal.

Recognize when you need help: If painful, sad or frightening thoughts linger for two weeks or more, pay attention. Notice how these feelings affect your daily life, relationships and ability to function. Start by picking up the phone and calling a friend.

Look for alternatives: Medication doesn’t work the same way for everyone, and some people experience side effects that make treatment difficult. If your current approach isn’t helping, talk with your healthcare professional about alternatives.

Don’t give up: The mere act of looking for ways to feel better is helping you get better. I know it’s hard, but try to do something every day to help lift your spirits. It all adds up.

Dealing with difficult moods can be challenging, but you don’t have to face them alone. Take steps to care for your mental health, seek help and find the right treatment that can help you regain a sense of control.