8 Ways To Cheer Yourself Up On A Down Day

This post is more for myself than anyone else to be honest as I navigate a challenging time nursing a painful slipped disc. Becoming pretty immobile since the initial acute pain at the start of March and needing to rely on others to help me has meant letting go of expectations along with the normality of everyday life I’d often taken for granted.

I’ve experienced the depths of PND before, and feel grateful that it has passed but like many of us, I experience low days, anxious days and self doubt. I wanted to share 10 things that help me feel a little more cheerful during those tougher times, in case they might help you too. If you’re worried or want to embark on exercise, please speak to your GP.

1. Writing a journal and or/gratitude diary. Writing your thoughts freely into a journal and listing what you have to be grateful for is an important tool in improving your emotional wellbeing. Nuffield Health states that, ‘Consistently writing down 3–5 things you are grateful for daily—ranging from simple pleasures (a good cup of coffee) to major blessings (supportive friends)—can create significant changes in your emotional well-being’. Focusing on the positive, rewires your brain leading to greater resilience and ultimately happiness.
2. Being in nature. If you’re able to, spending time ideally in daylight hours in nature has a calming effect. Mind advocates growing food or flowers or exercising outdoors can improve your mood. The Japanese believe in shinrin-yoku (“forest bathing”), a research-based practice of walking or resting within a forest or nature to help improve your mental and physical health. Developed in the 1980s as a national health program to deal with urban stress, the practice advocated mindfully engaging all of your five senses in a forest environment which in turn can reduce blood pressure and cortisol levels, and which can boost your immune system. Even with my back and leg pain, I have tried to sit outside daily when the sun shines. 
3. Gentle exercise. As the above, if you are able to walk, stroll or even power walk in the great outdoors, whatever the weather, this will boost circulation, will help expand your lungs and improve your overall health. 
4. Eat healthily. If your appetite wanes during depressing or anxious periods, try to eat smaller portions which don’t scrimp on healthy, seasonal ingredients. For example, since losing my appetite due to lots of pain medication lately, I have enjoyed bowls of Greek yoghurt with fruit, a little honey and some protein such as small slices of cheese afterwards. Reducing sugar and prioritising protein and fibre is key when it comes to meal planning. 
5. Limit stress. Easier said than done when it comes to mothers like myself who often take on the majority of the mental and physical load, especially if we’re the default parent. Becoming comfortable with the uncomfortability of asking for help and dividing the labour more (my children have more chores since my sports injury and are far more competent than I gave them credit for) is important.  
6. Yoga or pilates are an important way to exercise without placing great pressure on your body. Swimming is another useful exercise if you are trying to treat or prevent injury. All the above help build muscle in a gentle way. Please ask your doctor before starting any exercise if you have any concerns.
7. Keep your circle small. As we get older and hopefully become more mature, keeping our circle small becomes more of a priority. You don’t have endless time to entertain a wide circle and what’s more, you will by now have realised who your real friends are, the ones you can depend on. Prioritise those relationships. 
8. Plan fun events in your diary even if that’s simply treating yourself to a matcha date with a friend, or a holiday in 6 months time, we all need things to look forward to to get us through the harder patches of life.