I came up with the idea of suggesting to daily attend to 5 areas rather than making a huge long list of “To Do’s” for each day, which can feel overwhelming. I find when we are dealing with anxiety or depression that we forget to take care of the most simple things that can be beneficial for our mental health. If we can make a daily practice of each of these things it can help to create some routine, consistency and can be beneficial for our mood.
These are the primary tools that will be beneficial to add to your daily practice to boost your mood and increase resiliency.
The 5 M’s: Medication, Merriment, Movement, Music, and Meditation
Medication – This applies all the way around to the “chemicals” that your body needs/creates/and puts out. We need a healthy chemical balance in order to assist us with our mental and overall health. Are you taking your medications and/or supplements as prescribed? Other parts of “medication” can also be making sure you are getting enough sleep – but not too much. Anything over 8 could be counterproductive. Also be sure you are getting your nutritional needs met. Watch the sugar and carb intake during this time. Elevated blood sugar levels cause us to crash. When we crash we are less able to attend to our emotional state and can become more anxious and irritable.
Merriment – Finding something, anything to smile about can boost our mood. What makes you laugh or at least crack a grin? Maybe your pets, goofy online videos, a friend or family member? Whatever that is take the time to engage in some activity or with someone who gets you to smile. We have such awesome resources now to do live video calls with others. Take advantage of the technology we have available. I’ve even heard of people finding ways to play games with these options!) Did you know that if you practice just a half-smile when you are angry or fearful can also take the edge off? Try it now. Just turn the corners of your mouth up and see what happens. (Here’s my favorite cat video. I crack up every single time! )
Movement – Get up and MOVE! Try this – stand up and stretch to the sky. If you can, bend and touch your toes, then sweep your arms across your body and reach up as high as you can. Do this several times taking a big breath when you stretch up and push the air out as you bend down. Take a walk, do some chores, anything but sitting on the couch. Movement creates endorphins – a feel good chemical for our body that elevates mood and decreases pain. Just because most of us are on “Shelter in place” orders it is still ok to step outside and get some sun! (You’ll be getting your vitamin D too - so you are doubling up - movement with medication!)
Music – Listening to music can be a mood booster as well. Just stay away from anything sappy or that might trigger a difficult memory. Combine Music with Movement and that’s even better! Turn on upbeat music to energize you to do those chores you are putting off. Use it to help you relax and get ready to sleep. There are some great visuals you can use on Netflix called “Moving Art”. Here’s a cool Youtube link as well.
Meditation – Meditation is described in the dictionary as: (intransitive verb) 1: to engage in contemplation or reflection. 2: to engage in mental exercise (such as concentration on one’s breath or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness. (transitive verb) 1: to focus one’s thoughts on, reflect on or ponder over. 2: to plan or project in the mind – intend or purpose.
In other words, Meditation is not simply a time of day when you sit down and focus on breath and a phrase. It is also how you spend nearly every moment of your day. What are you pondering? What are you reflecting on? What are you planning – intending to do, think, or say? Mediation in this sense is being able to bring awareness (mindfulness) to bear on what we are thinking about. What’s rattling around in your head as you drive somewhere, wash the dishes, sit across the table from a loved one? Being intentional to be aware of these thoughts and if they are negative, derogatory, or judgmental towards ourselves and others bringing a little effort to considering what those thoughts are doing for us and addressing them with reframing and challenging. For many, meditating on God’s word, scripture, can be extremely valuable. This is a great time to really dig into the Psalms. You’ll find your emotions expressed there as well as the supremacy of God over everything. Even a virus!
Below, find a chart you might want to use to help keep up with your 5 M’s. I’ve added a couple of other optional things that could be helpful as well. I highly recommend some writing/prayer time before bed each night to settle your thoughts before sleeping.
Use this chart to help you track your daily progress.