Beat Depression blog

Six Strategies for Coping with the Blues

Getting outdoors is one of the strategies for coping with the bluesSome mornings I wake up and there’s no denying it—I’ve got the blues. It’s as if an internal weather front has unexpectedly moved in. I may not even be by myself when the blues descend on me, but they always make me feel isolated; it’s part of their “flavor.” (The blues is to be distinguished from a heavy or dark mood that goes unchanged for weeks at a time. The latter could be a sign of clinical depression in which case you should seriously consider seeking the advice of a counselor.)

Here are six suggestions for helping with those periodic blues.

1. Don’t engage in “comparing mind.”

Engaging in what Buddhist’s call “comparing mind” can make the blues worse. It may seem as if others don’t share your moods, but human beings are more alike than we realize. That neighbor who’s always cheerful probably gets the blues. That friend who’s in the “perfect” relationship probably gets the blues. Billionaires get the blues. In my experience, neither money nor loving relationships make people immune from the blues.

No matter what public face you see on other people, you don’t know what their inner life is like. The odds are, it’s not so different from your own. This is because we all experience what the Buddha called dukkha—usually translated into English as “suffering”—and referring to the difficulties all of us face at one time or another in our lives. For one thing, we are all subject to illness, injury, aging, and separation from those we love. Billionaires don’t get a pass on these. No one does.

In addition, we’re all products of our past conditioning and our life experiences. For most of us, that means we have our share of recurring painful thoughts and emotions. If a parent always told us that what we did wasn’t good enough, we’re likely to have internalized that conditioning and, as a result, repeatedly subject ourselves to self-criticism. No wonder we wake up with the blues on some days! Most of the time, I don’t know the source of my blues; I’ve decided that’s okay. I just know they’ll intensity if I engage in comparing mind by telling myself how blues-free everyone else must be.

2. Don’t try to force yourself out of the blues.

Trying to force the blues away is likely to intensify them. Part of the reason for this is that underlying that attempt to force them away is the negative judgment: “I shouldn’t feel blue.” Ordering yourself not to feel a certain way almost guarantees that you will! So, just be mindfully aware, without judgment, that the blues have come to visit, maybe even saying to yourself, “Ah yes, the blues again. I recognize you.”

Exposing them in this friendly way to the sunlight of awareness can reduce their intensity. “Friendliness” is one of the translations for the word metta which is usually described as the Buddhist practice of lovingkindness. Sometimes though, the word “friendliness” hits the spot for me. I don’t need to love those blues, but treating them with friendliness allows me to hold them more lightly until they run their course and go on their way.

3. Try Weather Practice.

I describe this practice in my book, How to Be Sick. Moods are as unpredictable and changeable as the weather. The blues settle in and then lift, just like a dense fog. Seeing the impermanent nature of the blues keeps you from identifying with them as a fixed part of who you are. This insight enables you to just see them as part of the ebb and flow of life. They arise in the mind, stay awhile, and then pass. Seeing this, you can calmly and patiently wait for those blues to lift and blow away.

4. If you can, go outdoors.

Changing environments is a sure-fire way to change a mood. When you’re outdoors, particularly in nature, the air has a different quality, the sights and sounds are different from those inside, and you’ll feel part of the larger world around you.

There’s a little park next door to my house and an espresso place nearby. On a day when the blues have come to visit, if they haven’t lifted by early afternoon, I go outside and sit in the park for a while, or I get in my little Civic and drive to the espresso place, even if I only stay a half hour. Just the brief interaction with the barista helps take my mind out of that blues groove it’s fallen into.

5. Reach out to someone who’s having a tough time.

The Tibetan Buddhist teacher Pema Chödrön said that sorrow has the same taste for all of us. I think the blues do too. Connecting with someone else who is struggling can help you realize that you’re not alone. In addition, reaching out to someone takes you out of your self-focused thoughts. The simple act of helping another can stir up a wind that will blow those blues right away.

6. Treat those blues to a fun time.

Without trying to force the blues to go away, but also knowing that they’re as impermanent as the weather, take them with you to an activity that’s just plain fun, no matter how silly. For you, maybe it’s sudoku puzzles or playing with crayons and a coloring book. I have a few movies I love to watch over and over, like a favorite piece of music. When the blues settles in, I put one of them on (Groundhog Day, Best in Show, Gosford Park). The characters in them are like old friends and, with their company, I can patiently wait out my mood. Quite often, by the time I’m finished indulging in my little pleasureful activity, those blues have lifted and blown away!

I’ve found that it’s good to have some “blues strategies” at the ready, because the blues are never polite enough to announce ahead of time that they plan to spend the day. If you have some strategies of your own, I hope you’ll share them by leaving a comment.

You might also find this helpful: “When You’re Down and Out: Getting Through the Bad Days.”

© 2012 Toni Bernhard

Toni Bernhard is the author of the award-winning How to Be Sick: A Buddhist-Inspired Guide for the Chronically Ill and Their Caregivers. Her new book is titled How to Wake Up: A Buddhist-Inspired Guide to Navigating Joy and Sorrow. Until forced to retire due to illness, Toni was a law professor and served as dean of students at the University of California—Davis. Her popular blog, “Turning Straw Into Gold” is hosted by Psychology Today online. She can be found online at

Article originally published in Psychology Today.




What to Do If Stress Is Robbing You of Sleep?

What to Do If Stress Is Robbing You of Sleep?Insomnia is a condition that is described as the inability to fall asleep or remain asleep. It is an inability to get the amount of sleep you need to wake up feeling rested and refreshed. Insomnia is probably the most common sleep complaint in the world. It can be acute, lasting for just a night or several nights but not more than a month or it could be chronic, lasting for a month, several months or even years. Insomnia is caused by different conditions. Stress is a common cause but it should be noted that not all individuals who are under stress develop insomnia.

How to know if it stress-related insomnia

Many people who suffer from insomnia blame the sleep disorder on stress or worry. People can get stressed by different things-it could be the loss of job, sickness in the family, the death of a loved one, marital or relationship problems, a sales target that is hard to meet, etc. At times the anticipation of pleasant events like a person’s forthcoming wedding, moving to a new house or planning a long vacation with family maybe also be causes of stress.

To know if your insomnia is stress-related ask yourself this question: When did I start having insomnia? If it is stress-related insomnia it should have come with the occurrence of the stress trigger and it should be resolved with the disappearance of the stress trigger. If your insomnia persists even if you are out of the stressful condition than chances are what you are experiencing is not stress-related insomnia. It could be some habit that you have like taking too much caffeine-rich drinks during the day or over-stimulating your body before bedtime that is causing the insomnia. It could also be cause by some health issues.

How to deal with stress-induced insomnia

Many individuals with stress-induced insomnia take sedatives to relax them so that they would eventually fall asleep. Some take prescription sleep medications. These medications are not cures for insomnia but just offer temporary relief. If not taken with care they may actually even worsen insomnia after some time. Medication should only be used as a last resort.

The first step in treating stress-induced insomnia is to deal with the underlying mental or emotional issues. Professional help might be necessary to for example enable an individual to settle relationship issues or to cope better with emotional turmoil brought about by the loss of a loved one. The individual should exert effort to identify the underlying cause of stress and to deal with the cause.

Relaxation techniques like yoga, tai chi, meditation,guided imagery and progressive muscle relaxation have all been found to alleviate stress. These relaxation techniques however have to be practiced on a regular basis to have a lasting positive effect.

Sleep is an important human activity. You should not let insomnia rob you of sleep. By exerting effort to address the source of your stress and by regularly practicing prescribed relaxation techniques you are bound to have restful sleep again.

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Article Source: What to Do If Stress Is Robbing You of Sleep? by Homar N Murillo