Persistent Low Mood: Coping Strategies for Daily Life

Low mood

Every morning, I almost always wake up feeling heavy and gloomy, and at night, especially on Sunday nights, I don't want to sleep.
However, I can fall asleep; it just feels like another week is passing by in a repetitive cycle.
Sometimes, I find myself constantly checking the time throughout the day, especially after work, noticing that it's already past five, then six, then seven, and so on.
I keep focusing on the time, feeling like an hour goes by too quickly, but my energy seems to be consumed by this fixation on time.
If I could break free from this, there would be so many things I could do.
By around nine in the evening, I start to feel like the day is slipping away again.
Throughout the day, I often experience noticeable feelings of sadness, but they are brief; my mood mostly stays in a low state, accompanied by a heavy feeling that I don't know how to confront.
I manage to maintain my work responsibilities, but there’s hardly anyone I can talk to about these feelings.
Friends often say things like, "Who wants to work? I don't want to work either," and they share similar feelings in the morning, but we can't discuss it further.
I feel stuck in this state because everyone seems to think I'm just complaining or being unhappy, and they suggest I should just be happy.
As I grow older, my colleagues at work expect me not to show any weakness, and some past friends say I should be content with my job.
I also don't want to worry my family too much.
What should I do? I'm really afraid of feeling this way.

NA, 30~39 year old female. Ask Date: 2014/11/23

Dr. Ding Shuyan reply Psychiatry

Hello, first let me provide you with two key points to help organize what may seem like chaotic and difficult thoughts.

1.
Feelings of depression are something that almost everyone experiences; however, not everyone will share this with others, so there is no need to view yourself negatively.

2.
Feelings of depression will definitely improve; it is just a matter of time.
Therefore, do not be pessimistic or lose confidence.
It is best to regard it as a temporary condition similar to a physical illness.
The reasons for feeling down can include environmental stressors, certain personality traits, and even genetic predispositions.

When addressing these issues, we need to consider these various aspects, so we should maintain an open attitude toward potential methods for improvement.
Seeking an evaluation from a physician at a hospital is a good starting point.
Many individuals with depression find that negative thoughts automatically arise in their minds, even bringing up forgotten negative memories, which can lead to a heavy emotional state.

In facing this unusual state of unhappiness, our instinct is to analyze what is wrong and how to escape it.
However, constantly ruminating on these thoughts often leads to no answers and can perpetuate a cycle of negativity, draining more energy and time, making it harder to cope with work or interpersonal relationships.

Seeing a doctor, taking medication, or undergoing psychotherapy are all beneficial options.
In addition to these, one way we can help ourselves is by recognizing when we are stuck in negative thoughts.
At that moment, we can stand up, look around, feel our bodies, and then shift our attention to other activities.
This can help interrupt the persistent negative thinking.

Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2014/11/23

More Info

Understanding persistent low mood can be quite challenging, especially when it becomes a routine part of your daily life. It sounds like you are experiencing a cycle of low energy and mood, particularly in the mornings and evenings, which can be quite draining. This feeling of heaviness and the constant awareness of time passing can contribute to a sense of dissatisfaction and anxiety about your daily routine.
Firstly, it's important to acknowledge that what you're feeling is valid. Many people experience fluctuations in their mood, and it can be exacerbated by various factors such as stress, lack of sleep, or even seasonal changes. The feelings you describe—waking up heavy-hearted, feeling low throughout the day, and being hyper-aware of time—can be symptoms of underlying issues such as anxiety or mild depression.
One effective strategy for coping with persistent low mood is to establish a daily routine that incorporates activities that you enjoy or that bring you a sense of accomplishment. This could include engaging in hobbies, exercising, or even simple tasks like cooking or reading. The key is to find activities that can provide a sense of purpose and joy, even if they are small.
Mindfulness practices can also be beneficial. Mindfulness involves being present in the moment and can help reduce the tendency to ruminate on negative thoughts or feelings. Techniques such as meditation, deep breathing exercises, or even mindful walking can help ground you and provide a break from the cycle of negative thinking.
Additionally, consider reaching out to friends or family members about how you feel. While it may seem that others might dismiss your feelings, you might be surprised at how supportive they can be when you open up. Sharing your experiences can help alleviate feelings of isolation and provide you with a support system.
If you find that these feelings persist and significantly impact your daily life, it may be worth seeking professional help. A mental health professional can provide you with tools and strategies tailored to your specific situation. Therapy can be a safe space to explore your feelings and develop coping mechanisms.
It's also essential to take care of your physical health, as it can greatly influence your mood. Regular exercise, a balanced diet, and adequate sleep are crucial components of mental well-being. Even small changes, like taking a short walk during your lunch break or incorporating more fruits and vegetables into your meals, can have a positive impact on your mood.

Lastly, try to practice self-compassion. It's easy to be hard on yourself when you're feeling low, but remember that everyone experiences ups and downs. Allow yourself to feel what you're feeling without judgment. Recognizing that it's okay to not feel okay can be a powerful step toward healing.

In summary, while persistent low mood can be difficult to navigate, there are various strategies you can employ to help manage your feelings. Establishing a routine, practicing mindfulness, reaching out for support, and taking care of your physical health are all important steps. If these feelings continue, don't hesitate to seek professional help. You deserve to feel better and to find joy in your daily life.

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