Make a list of things that make you happy to think about- Not things to do, just things to think about to remind yourself of fun times- a music gig, a night with a great lover, a hill climbed, a "personal best" at the gym,
Relax- There are many types of meditation to explore: popular at the moment is mindfulness, a method of meditation that focuses on trying to empty your mind and to lose focus on worrying thoughts. Deep breathing exercises. Create an imaginary safe place. Click here for instructions.
Do nothing- look out the window, people-watch, wonder, day dream, stare into space. Much of our time is spent being as busy and constructive as possible and it is often of great psychic value to let our minds wander here and there at its own pace. Create brain breathing space.
Interact- People with friends live longer, can have a stronger sense of community and are more aware of their place within it. When we interact we learn, we grow, we develop.
Eat well- A decent breakfast will set you up for the day and you will be less likely to munch on snacks before lunch. Ingest useful nutrients including your five-a-day and your energy levels will increase. Learning new cooking skills is not only practical but can provide a sense of achievement that will carry over into other aspects of your personality. Eating regularly maintains the stability of your blood sugar levels which can have a knock-on effect of improving your mood. In relation, unstable blood sugar levels have been shown to lower your mood.
Sleep- Keeping active during the day improves sleep at night (do not exercise in the evening as the increased levels of adrenaline may keep you awake). No caffeine after your evening meal as it affects your ability to get to sleep for many hours. "Blue light" (the space of the light spectrum emitted by smartphones and tablets) has similar properties to natural daylight- it tricks your brain into thinking it is time to wake up and get breakfast. Your bedroom needs to be quiet, dark and the right temperature. Use an eye-mask and earplugs. Do things that relax you.
Exercise your body and brain- Short walks or marathon running, a stroll to the shop instead of taking the bus or getting off the bus a few stops early, using the stairs instead of the lift, cycling and swimming. Exercise helps your body create endorphins, a series of more than twenty chemicals that reduce pain and improve mood. Read something unusual- a puzzle or test or an unfamiliar story. Think about the story- how could it have been different? how do you feel about the characters or the storyline?- and stretch your brain.
Create- bake buns, knit, sketch, colour in, bend bits of wire into something pleasing, play with Lego, whittle a branch, try some of those fun activities you did as a child. Remember water soluble glue and scrunched up paper? Not just for children!
Give- make a cake for someone, make a picture for someone- it will always be appreciated. Tidy a garden. Volunteer your time. You will never regret being kind.
Consider yourself and your environment- What can I do with myself and the space around me to make my life, and that of others, more worthwhile, more fun, happier and of greater value? Time is valuably spent closely considering this. Some people use their religious convictions to approach this, others use a humanist or philosophical framework to explore the substance of the meaning of our lives. The key is "consideration"- an active thoughtful process of working through propositions of who you want to be and how you want to behave. And then doing it. The essence of it is to be the person you want to be.
Learn to say "no", "maybe later", "only when I feel different", "talk to me", "this is for your benefit too" and other comments designed to protect and strengthen your resolve.
Perform random acts of kindness because everyone benefits.
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