A great new way to improve your mood and eliminate depression

I have been working with Mark McGuinness on his new book on Resilience and he showed me a great new site – Moodscope.com which enables you to track your mood levels each day.

What’s more the service is entirely free!

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How exercise changes the brain

Run

When working with clients who have anxiety or depression I ask them to do some hard exercise at least once a day.

My reason for asking that is that I know that exercise improves mood. Several studies show that 30 minutes daily aerobic exercise was as – if not more – effective than anti-depressants in depressed patients. We also know that exercise fosters endorphin release – which counteracts anxiety.

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How to improve your mood with Tyrosine

Chemical

I received a big post following my first article in the current series on Addictions and it seems there is a high demand for a series like this.

Why? Are addictions to drugs and alcohol a bigger problem than we realise?

Meanwhile, one reader would like to know what people can do about it if they have Dopamine deficiency. Depletions can occur genetically in the brains of some people, although they are more common in habitual drinkers and drug users. However, if you suspect your mood is low, or that some of your cravings are running away with you, or that you could just do with a boost then there is no harm in trying a Tyrosine supplement for a few days.

Typical symptoms include:

  • Loss of interest/pleasure in activities
  • Chronic boredom
  • Lethargy
  • Agitation/restlessness
  • Poor concentration
  • Low mood

In my view Dopamine depletion is sometimes mistaken for Serotonin deficiency, which occurs in clinical depression and I wonder that this subject has not been explored in greater depth in developing treatments for depression.

There is a natural way to boost Dopamine levels and that is to consume Tyrosine, an amino-acid which the body uses to synthesise Dopamine in the brain. It is also helpful to take vitamin B6 with Tyrosine supplements as this enables the body to break down the Tyrosine faster.

Tyrosine is also found in soy, chicken, fish, avocado pear, bananas, milk, cheese, yogurt, nuts, pumpkin seeds and in sesame seeds.

I have worked with several cocaine addicts who have found Tyrosine and Vitamin B6 helpful in reducing cravings and restoring mood levels.

I would be interested in hearing from any readers who have tried Tyrosine supplements, or Tyrosine-rich diets.

 

Schopenhauer – a philosophy for grumpy people?

Schopenhauer In my last article – Can feeling grumpy be good for you? I mentioned one of my favourite philosophers – Arthur Schopenhauer – who was a grumpy old man already by the age of 19. I first read him at 15 and developed a ‘bah humbug’ attitude which was delicious and self-indulgent while it lasted although I no longer think it is clever – or even profound – to be pessimistic about life. Even so, I still think that Schopenhauer possessed a genius for philosophy. (He also wrote a lot about sex).

Here are a few gems:

After your death you will be what you were before your birth.

Everyone takes the limit of his own field of vision for the limit of the world.

The conscious mind may be regarded as a kind of parasite of the organism, a pensioner, as it were, who dwells within the body.

If you want to know your true opinion of someone, watch the effect produced in you by the sight of a letter/email from that person.

The two enemies of human happiness are pain and boredom.

We forfeit three-fourths of ourselves in order to be like other people.

Console yourself by remembering that the world doesn’t deserve your affection.

Change alone is eternal, perpetual, immortal.

There is no absurdity so obvious but that it may be firmly planted in the human head if you only begin to introduce it before the age of five, by constantly repeating it with an air of great solemnity.

The closing years of life are like a masquerade party, when the masks are dropped.

Compassion is the basis of all morality.

Wicked thoughts and worthless efforts gradually set their mark on the face, especially the eyes.

The greatest of mistakes is to sacrifice health for any other kind of reward.

There is no doubt that life is given us, not to be enjoyed, but to be overcome.

In my next article I will write about the advantages – and disadvantages – of pessimism for life.

Five ways to get rid of your moods

Mood In my last-but-one post I wrote on what your moods tell others about you.

In this post I describe how you can shake off negative moods.

The first step is to understand what a mood actually is. It’s not a feeling or an emotion but a subtle change in Bodymind energy which can be sensed both by yourself and by others around you.

For example, a self-pitying mood could manifest as a heavy, oppressive, melancholy kind of energy.

While a fun-seeking mood could be light, bubbly and playful.

The second step is to raise Awareness. Of who you are and what you are doing in the moment. Of your emotions, feelings and moods. You can’t change a mood that you don’t know you have. In some cases you can shake off a bad mood just by becoming aware of it and focusing your attention on something else.

Which brings us to the third method, which is actually the simplest one to use: listening to music. If your mood is down, put on something uplifting. If your mood is bitter, put on something sad. If you are panicky, put on something with a big beat! And so on.

The fourth way is to eliminate the cause of your moods, which reflect your relationship to yourself, to other people, or to life.

  • If your relationship to yourself is judgmental your mood is likely to be edgy, tense, strung-out.
  • If your relationship to other people is hostile your mood is likely to be prickly and ‘ready-to-blow’.
  • If your relationship to life is defeatist your mood is likely to be depressed.

In each case the answer is to change the attitude.

  • Instead of passing harsh judgments on yourself, focus on your achievements.
  • Instead of attacking people, empathise with them
  • Instead of giving up on life find new things to do or a new way to live.

The fifth solution is to get rid of your Personality. You only need to use this one if you find that the same mood keeps coming up, again and again. For example, if you are continually despondent, agitated, or bitter and you have been that way for a while then you have become trapped by false personality.

Image by nyki_m

What your moods tell others about you

Depressed Far more than emotions (which, after all, we all share) your moods show you what, and sometimes who, you are to others.

But first we need to understand what a mood is.

  • It isn’t a feeling.
  • It isn’t an emotion.
  • And it isn’t something that just happens to you.

It’s based on your attitude to things going on around you.

Your attitude, in turn, is governed by your relationship to people, events, the world – as shown to you by Headmind. It is the atmosphere in which you live. It is the atmosphere you give off to others.

For example, if your relationship to the world is that of Victim, your relationship to the world is likely to be self-pitying or else aggressive (in a negative way). So your mood will either be depressive or hostile.

By contrast, if your relationship to the world is based on the idea that you can do anything you want (within reason) then your mood is likely to be sparkling and aggressive (in a positive way).

Attitudes trigger moods in a variety of ways:

  • Suspicious (morose, surly mood)
  • Hopeless (depressive mood)
  • Self-sufficient (tranquil mood)
  • Self-important (impatient mood)
  • Manipulative (uncomfortable mood)
  • Loving (peaceful, blissful mood)
  • Nihilistic (despairing, suicidal mood)

It was said that the Buddha filled most of those who met him with a mood combined of tranquillity, kindness and awe. Similar reports apply to Christ.

Whatever your attitude to the world, to others, or to the things that happen to you, the rest of us can tell the kind of person you are, not only by the way you react to situations but by the vibe we pick up from you. One reason for that is that Bodymind not only tells us about other people through the emotions but also tells people about usthrough our moods.

If you prefer not to give away so much about yourself I will be telling you in the next post about how you can change both your attitudes and your (negative) moods.

Endorphin rush

Rapture
I have been arguing for some time now that any worthwhile treatment for Anxiety, Depression and Stress-related illnesses needs to include a program for raising Endorphins.

I have written about how we do that in Reverse Therapy in the free book we released last year.

Endorphins are protein chains (neuropeptides) that are released by the Hypothalamus area in the brain. They act in the same way as morphine except that endorphins are 18-50 times stronger.

An endorphin rush can occur when:

  • You do vigorous exercise (‘runner’s high’).
  • You laugh
  • You listen to music
  • You dance
  • You eat chocolate (addictive!)
  • You eat chilis (also addictive!)
  • You practice yoga, tai chi, qi gung, etc
  • You have a massage
  • You do something creative or inspiring
  • You achieve something important
  • You share affection
  • You have an orgasm
  • You cut yourself (which is why self-harming is addictive)
  • As well as lots of other ways that are personal to you

Bodymind uses endorphins for several purposes. Firstly. to boost energy when you need it; secondly to reduce pain from injury; and thirdly, to signal that you are doing something worthwhile or enjoyable and to encourage you to do more of the same.

Next up I will be writing about how binaural beat programs can boost endorphin levels by changing brain wave patterns to the alpha and theta frequencies.

Please let me know if you have your own tips for creating an endorphin rush and, if I get enough suggestions, I will post them up on this site.

Image by AfferentRapture [Dave]