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10 Must-Do Psychological Actions When Feeling Depressed
사진: Unsplash의Shiona Das We all experience depressive feelings from time to time—ranging from stress to persistent low mood or lethargy. The question is, how can we quickly improve our mood and recover emotionally when these downs take hold? In this post, we’ll explore 10 psychology-backed actions you can try whenever you’re feeling down. Of course, everyone’s situation is different, so feel free to pick and choose what resonates with you. A small but important reminder: if your depression is long-lasting or you’re experiencing serious suicidal thoughts, please seek professional help or medical advice right away. 1. Why Taking Action Is Crucial in Low Mood Emotions Can Change Through Behavior When you’re depressed, it’s common to think, “I don’t want to do anything.” However, psychology suggests that “changing your behavior can influence your emotions.” In other words, simply engaging in a concrete, positive activity can trigger your brain to produce more positive signals, potentially alleviating some of the heaviness. 2. Ten Must-Do Actions to Try When Depressed 1) Step Outside, Even Briefly (Sunlight & Walk) Exposure to sunlight aids your brain in producing serotonin, which can elevate your mood. A short 10–20 minute walk in the park or around your block might help release some tension and clear your head. 2) Breathing Exercises & 5-Minute Meditation From a psychological standpoint, breath control is known to reduce anxiety, tension, and low mood. Practice something like the 4-4-4 technique: inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Consider a short guided meditation via an app or YouTube for added relaxation. 3) Listen to Music (Preferably Uplifting) Rather than immersing in sad tunes, opt for songs that are slightly upbeat or carry a hint of optimism. Music rapidly influences brain waves and can help shift a depressive state toward a lighter mood. 4) Quick Call or Chat With Someone Depression often makes us want to avoid talking, but even a brief phone call or text can help. Simply telling a friend or family member, “I’m feeling a bit down,” can offer emotional support and reduce isolation. 5) Complete a Small Goal Choose a mini-task like washing dishes, tidying up a corner, or clearing a small backlog of emails. Accomplishing something—no matter how minor—gives a sense of achievement, signaling your brain that you’re capable of action. 6) Express Emotions on Paper (Emotional Journaling) Writing down your negative feelings or random thoughts can help you recognize your emotions more objectively. Putting words to your sadness or frustration often clarifies underlying reasons and potential solutions. 7) Warm Drink or Comfort Food Sipping a warm cup of tea (herbal, chamomile, lemon, etc.) or enjoying a light comforting snack can soothe the body. Avoid excessive binge eating or high sugar intake, which can lead to drastic blood sugar swings and more mood fluctuations. 8) Move Your Body (Stretching or Simple Exercises) Physical inactivity can worsen depressive states; even a few minutes of stretching or light yoga helps with blood circulation. A little home workout or brisk walk is linked to the release of endorphins, known as “feel-good” hormones. 9) Revive a Small Hobby You’ve Been Putting Off Is there a hobby or fun activity you’ve postponed? Reading a short story, coloring, or a simple craft might rekindle some inner interest. Even if you’re low on motivation, starting might yield more enjoyment than you expect. 10) Seek Professional Help If Needed If low mood lasts more than two weeks or you experience intense suicidal thoughts or self-harm urges, self-help alone may not suffice. Please contact a mental health professional, a counseling center, or a crisis hotline. Depression is a treatable condition; with therapy or medication, many find meaningful improvement. 3. Why “Behavior First” Works, Psychologically 1) Behavioral Theory Perspective In psychology, there’s a principle that “mood follows action.” If you remain isolated in bed, you risk deeper sadness; however, initiating small tasks (cleaning, walking) can bring a sense of reward and uplift your emotional state. 2) Positive Reinforcement Each time you carry out one of these 10 actions, give yourself a quick mental “Nice job!” to reinforce the behavior. Over time, these small positive reinforcements help build a stable habit that counters depression. 4. Warnings for Persistent Low Mood 1) Potential Depression / Anxiety Disorders If short coping methods don’t suffice, and symptoms (intense sadness, loss of appetite, sleep disruption) last beyond two weeks, consider professional consultation. Timely visits to a psychiatrist or psychologist can drastically improve long-term outcomes. 2) Reach Out & Build a Support Network Sharing feelings with family or friends, or joining a self-help group (offline or online), reduces isolation. If suicidal urges are strong, contact suicide prevention hotlines or visit an emergency room promptly. 5. Small Actions, Big Mood Shifts Remember, feeling depressed doesn’t mean it’s a permanent state. The 10 psychological actions (like going for a walk, doing simple breathing exercises, completing small tasks) can each bring a slight but meaningful improvement in your emotional outlook. Have your own tips for lifting your mood or fighting off the blues? Share them in the comments below—your ideas might help someone else on a tough day. Let’s keep supporting each other through these ups and downs. -
10 Common Habits of Highly Successful People
사진: Unsplash의bruce mars People often ask, “What do successful individuals do differently?” Looking at CEOs, investors, and sports icons, we can find clear patterns in their thought processes and lifestyles. In this post, I’ll explore 10 key habits that successful people tend to share – including morning routines, time management, and wealth-building approaches. Of course, these habits aren’t a one-size-fits-all formula, but if you adopt even a few, you might see a positive shift in your own life. Let’s dive in! 1. Waking Up Early for a Productive Morning 1) The Miracle Morning Concept Many successful people praise early rising as a secret to productivity. With quiet morning hours, they can focus on thinking, meditation, exercise, or planning. Getting up at dawn isn’t mandatory; even 30–60 minutes earlier than usual can make a big difference in daily outcomes. 2) Real-Life Examples Tim Cook (Apple CEO), Richard Branson (Virgin Group), and many other top leaders are known to start their day around 5 or 6 AM for a workout, reading, or strategic planning. Again, it’s not about blindly copying 5 AM wake-ups, but about intentionally creating extra time each morning for priority tasks. 2. Setting Clear Goals & Visualization 1) Defining Concrete Goals Instead of vague aims like “I’ll do my best,” successful individuals prefer specific and measurable targets – e.g., “I will get X certification within 3 months,” “I want to save $X this year,” etc. Adding clear deadlines or numerical benchmarks helps them stay motivated. 2) Visualization Many successful people frequently visualize their goals, reinforcing them mentally or through vision boards and journaling. By consistently picturing success, the mind becomes more directed, and actions naturally align with those objectives. 3. Rigorous Time Management (Knowing Priorities) 1) To-Do Lists & Calendar Blocking Prioritize tasks according to importance. Focus on high-impact tasks first. Successful individuals often block their calendars for deep work sessions, ensuring they dedicate time solely to a vital project. 2) Focus on One Thing at a Time Rather than juggling multiple tasks, they embrace single-tasking to maintain deep focus. Concepts like “Deep Work” illustrate that short, intense focus outperforms scattered multitasking. 4. Continuous Learning Through Reading & Study 1) Reading Habit Icons like Warren Buffett and Bill Gates spend a noteworthy amount of time reading daily. Reading stimulates the brain, offering knowledge and insights otherwise unavailable. Just 20–30 minutes of reading each day can significantly boost your knowledge reservoir. 2) Online Courses & Seminars With YouTube, MOOCs, and webinar platforms, learning new skills or staying updated on trends is easier than ever. Networking at seminars or workshops helps them grow relationships while updating professional skills. 5. Note-Taking & Journaling 1) Recording Ideas Instantly Most high achievers keep a notebook or app to quickly jot down ideas or important thoughts. Brain science suggests fleeting ideas vanish if left unrecorded; logging them can lead to breakthroughs or future projects. 2) Journaling for Reflection Writing a daily or weekly journal about achievements, challenges, or emotional states fosters self-awareness. Especially helpful for alleviating stress or clarifying confusion—sometimes you find solutions just by putting words on paper. 6. Consistent Exercise & Physical Care 1) Regular Workouts (3–5 Times a Week) The majority of successful individuals incorporate running, gym workouts, yoga, or some regular exercise. Good physical health underpins sustained mental clarity and energy. Exercise also reduces stress hormones and can boost mood. 2) Healthy Diet & Sleep Routine Poor eating habits and lack of rest can sabotage performance. They often maintain consistent sleep schedules and opt for nutrient-rich diets. Aim for 7–8 hours of sleep to allow your brain to recover for high-level productivity. 7. Financial Planning (How They Build Wealth) 1) Saving & Investing Early A key principle is “Pay yourself first”: once income arrives, immediately allocate a portion into savings or investments. Educate yourself on finance basics. Avoid risky leverage or “get-rich-quick” schemes; slow and steady often wins. 2) Controlling Expenses & Spending on Value High achievers avoid mindless consumption. Instead, they invest in resources that foster growth or well-being. They track expenses, use apps or budgeting tools, and direct money toward asset growth. 8. Learning from Failures 1) Analyzing Failures When mistakes happen, they focus on “What did I learn?” instead of just blaming themselves. Resilience is built by viewing failures as stepping stones rather than dead-ends. 2) Positive Reframing Confronting obstacles, they mentally label them as “chances to learn or improve,” not permanent setbacks. This shift in perspective fosters long-term success, as the mindset remains solution-oriented. 9. Building Strong Relationships & Networking 1) Surrounding Themselves with Positive, Driven People Environment shapes behavior. They actively seek connections with supportive, motivated peers. Having like-minded partners, mentors, or colleagues can boost accountability and open up new opportunities. 2) Balancing Give and Take Success often comes from synergy with others. By sharing knowledge or resources rather than only taking, they pave the way for future collaborations and goodwill. 10. Believing in Themselves and Taking Consistent Action 1) Self-Confidence + Consistency Great habits or strategies won’t help unless you believe you can improve. Start with small successes, reinforce self-confidence, and keep building on those wins. 2) Avoiding Perfectionism It’s natural to miss an early wake-up or skip a workout occasionally. They realize not every day is perfect. The key is adapting and continuing the habit, not punishing mistakes. Gradual improvement over time beats rigid all-or-nothing mindsets. Small Habits Lead to Big Success These 10 common habits of highly successful people (such as a purposeful morning routine, ongoing learning, financial discipline, and a positive mindset) aren’t merely about fame or wealth. They reflect a sustainable approach to living a healthier, more constructive life. Try adopting one or two at first, then observe how they shape your day. You might be pleasantly surprised at how these small shifts can lead to remarkable outcomes over weeks or months. Which of these success habits do you find most appealing, or which would you like to start right away? Share your thoughts or experiences in the comments—your insight might inspire someone else to jumpstart their own success journey!
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