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7 simple things you can do on a daily basis to help lift your mood

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By Fiona Smith

IF YOU’RE feeling chronically low or anxious, please bear in mind that the best thing to do is seek professional advice and treatment. But for those times when the pressure is starting to filter in at the edges or you’re just having a bad day, there are a few simple tricks you can try to help you push on through.

Strike a pose

A 2009 study by Brion, Petty & Wagner reported that sitting up straight boosts feelings of self-confidence, while slumping has the opposite effect. Research at Harvard University has also shown that holding “power postures” for 120 seconds can create a 20 per cent jump in confidence-boosting testosterone and a 25 per cent decrease in stress hormone cortisol. I’m not entirely sure what power postures are – I’m envisioning some kind of slo-mo Vogueing – but I’ll give it go. There’s an interesting TED talk on the subject here

Smile like you mean it

We’ve all heard how physically forming a smile, even when you don’t feel like it, will trick you into feeling better – it has been proven to slow the heart rate and decrease perceived levels of stress. Another odd bit of brain trickery is typing with your right hand only – even if you’re a leftie – as words made up of letters from the right side of the QWERTY keyboard are associated with positive feelings. Researchers think it’s probably due to the fact that more letters are grouped on the left of the keyboard so right- side words are easier for the hand and brain to process, making the brain happier. Perhaps not hugely practical if you’re left-handed and in a hurry to get things done, but luckily for me I do this automatically by dint of being right-handed and rubbish at typing.

Just breathe

Indulge in a bit of yoga-style breathing – inhale and hold for a count of four before letting it out slowly and pausing for a count of four at what they call the bottom of your breath. The longer the exhale the better. A deep breath, like a yawn, is thought to ‘reset’ the brain and therefore alter your mood, hopefully for the better. I’ve also come across several accounts lately of a similar method called Buteyko Breathing, making impressive claims for all sorts of health benefits, including alleviation of asthma, migraine and anxiety symptoms. There’s a quick tutorial here.

Leave right now

Sometimes it can feel like there’s a physical weight upon us, times when it’s a huge effort to move, and negative thoughts play on a paralysing loop. But it’s worth forcing yourself to get up and out. Even moving to another room, a change of scene, different colours, lighting, people and atmosphere, can help shake off the bad feeling, for a while. Ideally get outside for a walk, as fresh air and sunshine and (blah blah blah) exercise obviously tend to be of help. Exposure to the colour green has been shown to boost creativity too so get thee to the park or countryside regularly if possible.

Something better beginning

Kick off the day with something that makes you feel good, be it listening to an amazing piece of music or downing a delicious fruit smoothie. Surround yourself with pleasant scents, sounds and sensations, anything with positive associations. Fostering an optimistic outlook straight away will cast the day in a better light. In fact, why not ‘treat yo’self’ (as the Parks and Recreation cast would say) – set yourself up with one lovely thing each morning for a week (or forever), such as watching a playlist of your funniest videos or taking a deep bubble bath…water meters, be damned. Or go all out and have a breakfast burrito. Whatever helps.

You live, you learn

Learning new skills gives you a sense of achievement and therefore a new confidence. So get stuck into that foreign language for an hour a day or figure out how to fix your bike. There are tutorials galore on YouTube etc so your new thing doesn’t have to cost you. You could try out some make-up techniques, start painting lessons, cooking or DIY. I recently learned how to play my toddler’s favourite song on the ukulele. (Only three chords, the downside is she makes me play it about seven times an hour.) It doesn’t have to be a major undertaking. Doing one new thing a day – even if it’s only taking a different route to work or sampling an exotic type of tea – can help get you out of a rut and aid in rewiring a ‘negative loop’ way of thinking.

Accept yourself

Simply acknowledge that you’re in a bad mood and allow the mood to happen, remembering that IT WILL PASS. Battling in vain to fight off or suppress these emotions (or feeling bad for feeling bad) can only make things worse.

These tips my seem sorely simplistic in the face of a depressive illness or anxiety disorder, but they are not meant as an alternative to therapy or medication, merely tricks that have worked for myself and others in the short term. Sometimes just feeling there is something, anything positive, you can do, however small it may be – and doing it – is a vital step towards feeling more in control of your wellbeing.

Also by Fiona Smith - 7 awe-inspiring individuals who also happened to be affected by mental health issues

Follow on Twitter @fifilebon

A leap of faith – First Freefall for mental health

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Chris Brady

By Cian Murray (Twitter @CianMur)

Confucius said: “Our greatest glory is not in never falling, but in rising every time we fall.”

Although my research is not extensive, I am pretty sure the Chinese philosopher was not referring to tandem skydives when he shared this wisdom.

Today (September 13) several volunteers will hurl themselves out of a plane in the middle of the Irish Midlands. This group aim to remove the stigma of mental health problems and help people who suffer from these issues get back on track. Or in other words, help those who have fallen rise again. A regular bunch of Confucius(es?)!

Among these philosophers is 28 year-old Chris Brady. Chris works as a content executive with an online bookmaker and this is his first skydive.

First things first Chris – Are you nervous?

I would be lying if I said I was not nervous, but I am also really excited about the prospect of the jump. It is something I have always wanted to do, but never done.

What will you be thinking as you make the ascent?

If I knew the answer to that now, I probably wouldn’t be willing to do the jump. It is the waiting I am dreading more than the actual event. It is like being on a rollercoaster that keeps going-up. We know it is going to drop, so just get to the top already!

Are you a nervous flyer?

Not remotely, but I have tended to stay inside the plane for the duration of my flights.

What attracted you to the First Fortnight charity?

My sister, Catherine, is friends with the two directors of First Fortnight, JP Swaine & Dave Keegan. She had mentioned their other activities and the great work they were doing. While she would be willing to participate in the more grounded events, she felt I was better suited to this particular activity.

Do you think mental health is stigmatised in Ireland?

From my limited experience, I do not think mental health issues are understood in the same way physical health issues are, and I would assume this is mainly due to a lack of awareness. I have friends who suffered with depression during their teen years. I believe the lack of facilities to help them cope caused them to suffer alone. I would hope charities such as First Fortnight can help people become better informed of the importance of mental health.

7 awe-inspiring individuals who also happened to be affected by mental health issues

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By Fiona Smith

BUZZ ALDRIN
It’s the 45th anniversary of the moon landing – and in his book Return to Earth the astronaut recounts the surreal experience of being among the first to walk its surface. But it also touches on a much darker place. Despite the adulation that came with the whole lunar stroll thing, Buzz entered into a deep depression and alcoholism, leading to a hospital stay. He only found his feet again through therapy and medication.

Buzz later said: “Recovery was not easy. Perhaps the most challenging turnaround was accepting the need for assistance and help. Looking back at it now – with over 22 years of sobriety – this was probably one of my greatest challenges. But it has also been one of the most satisfying because it has given me a sense of comfort and ease with where I am now.”

FLORENCE NIGHTINGALE
Florence became a popular heroine tending wounded soldiers in the Crimean war in the 1850s, and what she learned there informed her groundbreaking nursing techniques. In addition to a cracking bedside manner, the Lady of the Lamp was something of a pie chart pioneer, inventing a new diagram system to depict mortality rates.

She was able to present complex data to the British parliament in a way that made sense to them and sparked vital reform. Florence founded the first official secular nurse training scheme and her students went on to run successful hospitals and schools across the world.

But from 1857 on, Nightingale suffered from debilitating depression, likely brought on by a bacterial infection contracted in the field. Despite being intermittently bedridden, she remained amazingly productive in social reform and hospital planning and her prolific writings have been influential on a global scale ever since.

WINSTON CHURCHILL
Britain’s cigar-chomping wartime Prime Minister, famed for his V for victory two-fingered salute and rousing speeches, was plagued by what he termed the “Black Dog” of depression. With both his father and daughter affected by mental health issues, it appears to have run in the family.

While his stirring oration strengthened Allied resistance and buoyed the wartime population, he often sank to the depths of despair. Friend Lord Beaverbrook described him as “always at the wheel of confidence or at the bottom of intense depression”. But psychiatrist Anthony Storr reckons Churchill used his experiences to inform his political character, saying: “Only a man who knew what it was to discern a gleam of hope in a hopeless situation, whose courage was beyond reason and whose aggressive spirit burned at its fiercest when he was hemmed in and surrounded by enemies, could have given emotional reality to the words of defiance which rallied and sustained us in the menacing summer of 1940”.

There is some speculation Churchill may have lived with bipolar disorder – in addition to serving as Prime Minister for decades, he wrote 43 books as well as a huge volume of correspondence.

NIKOLA TESLA
You’ve probably seen dramatic images of the inventor in his lab with his Weird Science-style contraptions, bolts of ‘lightning’ at his fingertips. But despite cutting a dashing figure, the Serbian-American scientist avoided close human relationships all his life, working in intense solitude in his efforts to create more efficient energy systems.

He had symptoms of obsessive-compulsive disorder and a stark aversion to germs. While Tesla’s endless innovations eventually improved the lives of billions, his employers and investors often failed to appreciate his genius and left him penniless and no longer in control of many of his patents. Tesla happily went to work digging ditches in his downtime from the technological industry. In later years, overcoming his germ phobia, he cared for wild birds in his New York apartment and could be seen standing in the park with pigeons perched on his outstretched arms.

DOROTHY PARKER
While I’d personally take issue with her most famous one-liner ‘Men seldom make passes at girls who wear glasses’, the legendary wit was the breakout star of the Algonquin Vicious Circle, a coterie of wordsmiths and wisecrackers who met at the New York hotel in the Twenties. A reviewer for Vanity Fair and the New Yorker, she also had a well-paid residency as a Hollywood screenwriter, penning the Oscar-nominated A Star Is Born.

Along with her dazzling bon mots and a reputation as a social sharpshooter, she was also open about her hard drinking and depression. It was often the subject of her poetry – her most celebrated work is a list of the downsides of various unsatisfactory suicidal methods, resolving in ‘You might as well live’. And she sure did. Parker was a passionate advocate for civil rights, a fearless reporter on the Spanish Civil War, chairing the Anti-Fascist Rescue Committee and co-founding the Hollywood Anti-Nazi League in 1936.

LUDWIG VAN BEETHOVEN
The most famous composer of all time suffered the cruellest blow imaginable, when his hearing began to deteriorate age 28 and he became totally deaf by age 44. It is believed he had Paget’s disease, which caused the cranial bones to enlarge and destroy auditory nerves, also resulting in an ever-expanding forehead, jaw and feet. However

Beethoven continued to compose symphonies and concertos, which he would never fully hear, sometimes resorting to conducting them with a crude ‘hearing trumpet’ taped to his head. He descended into alcoholism and opium-use however and may have also had bipolar disorder, being prone to bouts of mania – he was said to have composed several works at once, including several of his most magnificent pieces.

NINA SIMONE
The legendary jazz singer suffered with mental health issues throughout her life. Simone’s childhood obsession to succeed as a classical pianist was the seed of discontent that drove her to later unhappiness, according to biographer Nadine Cohodas. A rejection of her application to study music at the Curtis Institute in Philadelphia, which she believed was down to racial discrimination, was devastating for her.

Moving on to nightclub performing, her shows tended to be volatile. Nina would berate or stare down the crowd if there was too much noise, stating: “I expect and deserve respect.” Later financial disputes with record companies and the taxman fostered her sense of paranoia. While her career flourished, her illness grew steadily worse. Finally diagnosed with schizophrenia, she continued to perform regularly due to mounting debts. Despite late starts and shouting matches with the crowd, her concerts usually ended in a standing ovation due to her phenomenal talent.

Follow Fiona Smith on Twitter @fifilebon

It’s A Table Quiz!

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It's A Table Quiz!Those of you who attended the Best Table Quiz of All Time last year will be happy to know that besides working away on programming First Fortnight 2015, we’re also in the midst of working on some fundraising projects. It’s A Table Quiz being one of them.

On August 14th get yourself and three of your smartest mates down to dTwo on Harcourt Street where comedian and Republic of Telly host Kevin McGahern will be dishing out the questions and maybe even a joke or two. There will be some awesome prizes up for grabs as well as a raffle. So start brushing up your knowledge on everything from pop culture, sports, music, film, theatre and anything else we might throw at you. (more…)

A message from Lewis Kenny

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We work hard to make First Fortnight happen. We work long hours in our so-called real jobs and then work longer in our so-called free time to keep this thing afloat and keep our message out there. It’s hard at times. In fact it’s hard a lot of the time. And I have no problem admitting that quite often I wonder why I still do it and how much longer I can keep doing it. And it’s a funny thing. It seems that every time I feel like that something happens that makes be stop and say “That’s why we do this! That’s why this matters. And that’s why I’m going to keep doing it.” Well, that happened again recently… (more…)

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