Dedicated to all my girlfriends (esp Umm Layth)
Help for the Highs and Lows
A good mood can have a half-life that’s shockingly short.
While something more stable, like plutonium, will take a good 24,100 years to disintegrate to any noticeable degree, a good mood can dissipate in mere minutes. After whistling your way through the morning commute, you can hit the skids and slide into the blues or the jitters long before lunch hits the table.
Some of us are more vulnerable to mood swings than others, but we all have them. “Minor swings into depression or anxiety are very common,” says Susan Nolen-Hoeksema, Ph.D., professor of psychology at the University of Michigan in Ann Arbor.
Women may be more vulnerable to mood swings than men, says Dr. Nolen-Hoeksema. “Our research has found that women tend to focus more on negative moods–to worry about them–and that can makes the moods worse.”
Certain hormonal shifts may make women more susceptible to downward spins, says Bonnie Spring, Ph.D., professor of psychology at the University of Health Sciences/Chicago Medical School. That’s why some of us find that we’re particularly moody the week before our menstrual periods, after childbirth or during menopause.
STABILIZING THE PENDULUM
Even when you’re feeling most vulnerable, though, you can lessen the severity of mood swings, even head some off at the pass, say doctors. Here’s how.
Act, don’t brood. If you feel yourself slipping into depression or anxiety, get up and do something–take a walk or clean the clutter off your desk. “One of the best ways to stop a mood from getting really severe is to do something that gives you a sense of control and accomplishment,” says Dr. Nolen-Hoeksema.
(Someone already suggested this one to me the other day and i took offence to it , well…any woman would!)
Exercise for 20 minutes. “We know that exercise has an antidepressant effect,” explains Dr. Spring. In a study at Texas A&M University College of Medicine in College Station, women reported significant improvements in mood after 20 or more minutes of walking.
Distract yourself. Just about any activity can help take your mind off your mood. If you can stop ruminating for a while, you can get perspective on whatever triggered the swing and think about that more clearly.
“Ponder the problem again later, when you’re no longer in the throes of a mood, so you can figure out why you got upset and what you can do about it,” says Dr. Nolen-Hoeksema.
Think rationally. Sometimes you’re too depressed or anxious about something to take your mind off your mood, even temporarily, says Dr. Nolen-Hoeksema. In these cases you can get some perspective (and relief) by asking yourself three key questions: One, what is the evidence that what you think is going to happen will actually happen? If you’re anxious about losing your job because you didn’t get that promotion, consider the supporting evidence–or lack thereof. If you’re doing quality work, on time, then your anxiety is probably unfounded.
Two, are there alternative ways to think about this situation? Maybe your boyfriend is suddenly quiet because he’s having problems at work, not because he’s thinking of breaking up with you. Talk to him about it.
And third, if the worst did happen, how would you cope? You could start looking for a new job, for example. Or, should you and your boyfriend indeed break up, it wouldn’t necessarily be easy, but you could start over in a new relationship.
Get a second opinion. To help you think rationally, talk things through with a friend, says Dr. Nolen-Hoeksema.
Treat yourself. If you’re dropping into a depressed or anxious mood, pampering yourself may help, says Dr. Spring. Take a bubble bath, buy yourself some flowers and put them on your desk or listen to music by your favorite composer, for instance. Plan for “down” days by making a list of mood-lifting treats.
Grab some mood food. Certain foods or food combinations set off a series of chemical reactions in your brain that help determine whether you feel content, on one hand, or anxious or depressed on the other, says Elizabeth Somer, R.D., author of Food and Mood and Nutrition for Women.
If you’re spiraling into a depression, Somer suggests eating a snack that combines protein with carbohydrates–like half a turkey sandwich. “The combination helps turn on neurotransmitters–naturally invigorating brain chemicals.”
Reach for a bagel. If you’re free-falling into anxiety, an all-carbohydrate snack like a cinnamon-raisin bagel with jam might help, Somer says. That combination turns on calming neurotransmitters (though it might also make you sleepy).
Skip the alcohol. Essentially, alcohol is a depressant. If you’re already blue, it will make you feel worse, says Somer. So if your mood is floundering, don’t take solace in a drink.
Watch the caffeine. Caffeine–a stimulant–will make you feel more anxious if your nerves are fraying, Somer says. If you’re jittery, cut back on the java, tea, cola and chocolate.
Get enough sleep. You’re especially vulnerable to mood swings when you’re sleep-deprived, says Dr. Spring. Get enough sleep, particularly when you know that swings are more probable, like during the week before your period. If you have insomnia, try different remedies until you find what works for you
 hurts…