{"id":6077,"date":"2015-08-18T06:55:52","date_gmt":"2015-08-18T03:55:52","guid":{"rendered":"http:\/\/seragpsych.com\/wordpress\/?p=6077"},"modified":"2015-08-19T13:26:05","modified_gmt":"2015-08-19T10:26:05","slug":"against-depression-for-better-mood-without-medication","status":"publish","type":"post","link":"https:\/\/seragpsych.com\/wordpress\/against-depression-for-better-mood-without-medication\/","title":{"rendered":"Against Depression : For Better Mood without medication"},"content":{"rendered":"<div class=\"embed-container\">\n<h2><\/h2>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-6096\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/Boost-Serotonin-Step-101-150x150.jpg\" alt=\"Boost-Serotonin-Step-10\" width=\"150\" height=\"150\" \/><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-6086 alignleft\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/670px-Boost-Serotonin-Step-7-150x150.jpg\" alt=\"670px-Boost-Serotonin-Step-7\" width=\"150\" height=\"150\" \/><\/p>\n<\/div>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3 style=\"text-align: center;\">1: Serotonin<\/h3>\n<p><em>The feeling of calm.<\/em><\/p>\n<h4>Sometimes bad moods and funks can happen when we feel listless, out of control or overly emotional. This can come from being around a toxic person or feeling overwhelmed with our schedule or work projects. Enter: Serotonin. Serotonin is a molecule that helps us feel balanced and contributes to our well-being or state of calm.\u00a0Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin\u2013including those related to mood, sexual desire, appetite, sleep, memory and learning and social behavior. Yup, when your serotonin is out of whack, it feels like\u00a0<em>everything\u00a0<\/em>is out of whack.\u00a0Some <a href=\"http:\/\/news.wustl.edu\/news\/pages\/3388.aspx\" target=\"_blank\">research suggests<\/a> that an imbalance in serotonin levels may influence mood in a way that leads to depression.<\/h4>\n<ul>\n<li><span style=\"color: #ff0000;\"><em><span style=\"text-decoration: underline;\"><strong>Serotonin Boost:<\/strong><\/span><\/em> One of the best ways to get your serotonin pumping naturally is the process of positive reminiscing. Simply, reflecting on your past achievements or thinking about positive memories produces serotonin. On the go, look through your photo albums on your phone or scroll through old Facebook pictures. At home, grab your journal and recall your happiest moments. You might notice after a few minutes, your body desires a long deep breath and you begin to feel like \u2018it\u2019ll all be ok.\u2019 When I tried this, I was shocked at how fast I began to feel more in control and calm\u2013that\u2019s the serotonin working<\/span> its magic!<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" size-thumbnail wp-image-6097 alignleft\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/Dopamine-and-Serotonin-Booster-Green-Smoothie-150x150.jpg\" alt=\"Dopamine-and-Serotonin-Booster-Green-Smoothie\" width=\"150\" height=\"150\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-6089\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/Increase-Dopamine-Step-1-Version-2-150x150.jpg\" alt=\"Increase-Dopamine-Step-1-Version-2\" width=\"150\" height=\"150\" \/><\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #339966;\"><strong><em>2: Dopamine<\/em><\/strong><\/span><\/h2>\n<p><em>The feeling of pleasure.<\/em><\/p>\n<p>After a long day at work or really tough meetings, I can feel drained. But mostly, I sometimes feel bored, under-stimulated and blah. That \u2018blah\u2019 mood is a lack of dopamine. Dopamine is a neurotransmitter that is released when we feel pleasure, get a reward or receive a gift. It\u2019s the chemical that makes you feel like it\u2019s your birthday every day! What\u2019s even more important, is that dopamine helps us regulate our emotional responses. This is super important:<\/p>\n<blockquote><p>When we are in a bad mood, we often have trouble controlling our reactions.<\/p><\/blockquote>\n<p>This is where dopamine comes to the rescue! It is also the basis for hope. Dopamine engages our brain to spot potential rewards and to take action to move toward them. In other words, dopamine is our biggest motivator for fighting bad moods.<\/p>\n<ul>\n<li><span style=\"color: #339966;\"><strong>Dopamine Boost:<\/strong> There are lots of ways to create pleasure for your mind and body. My favorite PG one is creating a bucket list! I LOVE bucket lists, because they harness the best side of human behavior\u2013hope, curiosity and pleasure.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" size-thumbnail wp-image-6101 alignleft\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/shutterstock-150x150.jpg\" alt=\"shutterstock\" width=\"150\" height=\"150\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-6088\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/foods_testesterone-150x150.jpg\" alt=\"foods_testesterone\" width=\"150\" height=\"150\" \/><\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3><\/h3>\n<h3 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">3: Testosterone<\/span><\/strong><\/h3>\n<p><em>The feeling of power.<\/em><\/p>\n<h4><strong>Testosterone is the hormone of power, strength and capability. For both men and women, testosterone can completely change the way you feel. Now, testosterone is a tricky one\u2013too much and it can make you feel aggressive (and very horny). Too little, and you feel powerless, lethargic and\u2026 limp (both physically and emotionally). Some crazy facts about testosterone:<\/strong><\/h4>\n<ol>\n<li>\n<h4><strong>Men <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2686733\/\" target=\"_blank\">given<\/a> testosterone lost belly fat.<\/strong><\/h4>\n<\/li>\n<li>\n<h4><strong>Stock traders <a href=\"http:\/\/www.cnbc.com\/2015\/07\/07\/hormones-affect-stock-traders-and-the-risks-they-take-study.html\" target=\"_blank\">get a testosterone spike<\/a> on days when they make an above-average profit.<\/strong><\/h4>\n<\/li>\n<li>\n<h4><strong>When playing sports, a winner\u2019s testosterone levels increase\u2013and fans\u2019 hormone levels also get a boost! In a <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9811365\" target=\"_blank\">small group<\/a> of 21 men watching a Brazil vs. Italy World Cup match, the Brazil fans\u2019 testosterone levels increased after their team won, but the Italy fans\u2019 testosterone fell.<\/strong><\/h4>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Testosterone Boost:<\/strong><\/h3>\n<\/li>\n<li>\n<h3><span style=\"color: #ff6600;\">Here is the general rule of thumb (or shall I say\u2026 finger): Stand like a superhero, feel like a superhero. <a style=\"color: #ff6600;\" href=\"http:\/\/www.scienceofpeople.com\/2014\/05\/look-feel-confident-using-body-language\/\" target=\"_blank\">When you power pose<\/a> for 2-minutes, it pumps testosterone, which makes you feel great.<\/span><\/h3>\n<\/li>\n<li><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong><em><span style=\"text-decoration: underline;\">4: Oxytocin<\/span><\/em><\/strong><\/h2>\n<h3 style=\"text-align: center;\"><\/h3>\n<h3 style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\" size-thumbnail wp-image-6098 alignright\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/hug-150x150.jpg\" alt=\"hug\" width=\"150\" height=\"150\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-6099\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/oxytocin-150x150.jpg\" alt=\"oxytocin\" width=\"150\" height=\"150\" \/><\/h3>\n<h4><em>The feeling of love.<\/em><\/h4>\n<h4>Oxytocin is a little hormone nicknamed the \u2018cuddle hormone\u2019, because it makes us feel loved and connected. It plays a major role in childbirth and childcare\u2013to help mothers and fathers feel connected (and therefore, responsible for their babies). But it also affects an incredible amount of behavioral tendencies. Specifically, researcher\u00a0\u00a0found that oxytocin changes \u201cpro-social behaviors\u201d and emotional responses for relaxation, trust between people and psychological stability.<\/h4>\n<h4>Ding, ding, ding!<\/h4>\n<h4>Oxytocin is crucial to understanding our moods. Oxytocin is primarily produced and effected by the people around us. Interestingly, \u00a0new lovers have higher oxytocin levels than single people for the first six months of their relationship. Oxytocin is high because our mind and body is working together to make a connection. This is why other people can so greatly change our moods\u2013either flipping us into a happy state or spreading toxicity to\u00a0our mental state.<\/h4>\n<ul>\n<li>\n<h4><em><span style=\"text-decoration: underline;\"><span style=\"color: #339966; text-decoration: underline;\"><strong>Oxytocin Boost:<\/strong>\u00a0<\/span><\/span><\/em><\/h4>\n<\/li>\n<li>\n<h4><span style=\"color: #339966;\">The best way to tap into your oxytocin is to tap into your support system. The moment you are in a bad mood, think about the person who can boost your oxytocin. Specifically, who\u2019s the person who makes you laugh? Who\u2019s the best listener?<\/span><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-thumbnail wp-image-6091\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/thinkstock_rf_photo_of_woman_on_exercise_ball.jpg-150x150.jpg\" alt=\"thinkstock_rf_photo_of_woman_on_exercise_ball.jpg\" width=\"150\" height=\"150\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\">5: Endorphins<\/h3>\n<p><em>The feeling of excitement.<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-6093 size-medium\" src=\"http:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/axons-300x225.jpeg\" alt=\"axons\" width=\"300\" height=\"225\" srcset=\"https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/axons-300x225.jpeg 300w, https:\/\/seragpsych.com\/wordpress\/wp-content\/uploads\/2015\/08\/axons.jpeg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Endorphins are released by our body naturally in response to pain and stress. Endorphins are crucial to quelling our anxiety and are our body\u2019s natural way of fighting the blues. The more endorphins we have coursing through us, the less we suffer from pain, the easier we are able to\u00a0modulate our appetite and the better our immune system.\u00a0Most importantly, with high endorphin levels, we have fewer negative effects of stress. If you are a runner or athlete, you might be familiar with endorphins because they are pumped during and after a workout\u2013making us feel like we are on a high or euphoria.<\/p>\n<p>Hate exercise? No worries! Certain foods, such as\u00a0chocolate\u00a0and chili peppers, also cause a boost in endorphins. The release of endorphins upon ingestion of chocolate might explain why many people associate this food and the craving for chocolate during times of stress.<\/p>\n<ul>\n<li>\n<h4><span style=\"color: #ff00ff;\"><em><span style=\"text-decoration: underline;\"><strong>Endorphin Boost:<\/strong><\/span><\/em><\/span><\/h4>\n<\/li>\n<li>\n<h4><span style=\"color: #ff00ff;\">Move it! Yes, you can eat chocolate and chili peppers, but exercise has many other positive effects. And you don\u2019t have to hit the gym\u2013dancing to your favorite music, going on a walk or throwing the frisbee are all great ways to get your blood and endorphins pumping.<\/span><\/h4>\n<\/li>\n<\/ul>\n<p><strong>Here\u2019s the Deal:<\/strong> We can\u2019t prevent bad moods from happening, but we can tap into our natural response to stress and try to harness it. This post is the very tip of the iceberg. There are so many ways to change and modify your moods. But it is a good start! Next time you are in a funk or bad mood, try one of the following:<\/p>\n<ul>\n<li>\n<h3><strong><span style=\"color: #ff0000;\">Look through old pictures<\/span><\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong><span style=\"color: #ff0000;\">Create and update your bucket list<\/span><\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong><span style=\"color: #ff0000;\">Power pose for 2 minutes<\/span><\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong><span style=\"color: #ff0000;\">Call your favorite friend<\/span><\/strong><\/h3>\n<\/li>\n<li>\n<h3><strong><span style=\"color: #ff0000;\">Get moving to your favorite tunes<\/span><\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Source:<\/p>\n<p>http:\/\/www.scienceofpeople.com\/2015\/08\/how-to-snap-out-of-a-funk\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; &nbsp; 1: Serotonin The feeling of calm. Sometimes bad moods and funks can happen when we feel listless, out of control or overly emotional. This can come from being around a toxic person or feeling overwhelmed with our schedule or work projects. Enter: Serotonin. Serotonin is a molecule that helps us feel balanced [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6106,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[427],"tags":[],"class_list":["post-6077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-427","entry"],"_links":{"self":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts\/6077","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/comments?post=6077"}],"version-history":[{"count":8,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts\/6077\/revisions"}],"predecessor-version":[{"id":6135,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/posts\/6077\/revisions\/6135"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/media\/6106"}],"wp:attachment":[{"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/media?parent=6077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/categories?post=6077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seragpsych.com\/wordpress\/wp-json\/wp\/v2\/tags?post=6077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}