{"id":827,"date":"2019-01-09T13:47:45","date_gmt":"2019-01-09T19:47:45","guid":{"rendered":"http:\/\/universal-ways-to-improve-mood"},"modified":"2025-07-09T12:07:41","modified_gmt":"2025-07-09T17:07:41","slug":"universal-ways-to-improve-mood","status":"publish","type":"post","link":"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/universal-ways-to-improve-mood\/","title":{"rendered":"Universal Ways to Improve Mood"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"300\" height=\"175\" loading=\"lazy\" data-pin-url=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/universal-ways-to-improve-mood\/?tp_image_id=1408\" data-pin-nopin=\"1\" data-pin-title=\"Universal Ways to Improve Mood\" data-pin-description=\"Do you need more coping skills?  No matter how hard we try, there will always be times when life\u2019s challenges seem to be more than we can manage.  Life is hard, and will inevitably have ups and downs.  Often the most stressful parts of life are those times when we can\u2019t FIX the problem, and we just have to cope with it.  \" src=\"https:\/\/i0.wp.com\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/wp-content\/uploads\/2019\/01\/coping-ven-e1552495900284.png?resize=300%2C175&#038;ssl=1\" alt=\"Coping Ven Diagram\" class=\"wp-image-1408\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-overwhelmed-running-on-empty\">Overwhelmed &amp; Running on Empty?<\/h2>\n\n\n\n<p class=\"has-text-align-left\">Do you need more coping skills?  No matter how hard we try, there will always be times when life\u2019s challenges seem to be more than we can manage.  Life is hard, and will inevitably have ups and downs.  Often the most stressful parts of life are those times <b>when we can\u2019t FIX the problem<\/b>, and we just have to cope with it.  <\/p>\n\n\n\n<!--more-->\n\n\n\n<p class=\"has-text-align-left\">When the challenge in front of us is more than our internal resources can handle, we feel overwhelmed.  It\u2019s like our <b>emotional bank account is overdrawn<\/b> and in the red &#8211; too many withdrawals and not enough deposits!  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-signs-of-stress-and-imbalance\">Signs of stress and imbalance:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Difficulty sleeping, or sleeping too much<\/li><li>Loss of appetite, or stress eating<\/li><li>Sad, irritable, or anxious feelings<\/li><li>Difficulty concentrating, or obsessive thoughts about the problem<\/li><li>Pulling back from others (isolating ourselves more)<\/li><li>Arguing with others more<\/li><li>Feeling more clingy or needy with family and friends<\/li><li>Feeling more run down, noticing more aches and pains<\/li><li>Increase in headaches and\/or upset stomachs<\/li><li>Desire to distract in unhealthy ways (numbing through excessive shopping, drinking, sex, gambling, or substance abuse)<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left\">If this describes you right now, then you may benefit from the following ideas to boost your mood by <b>strengthening your internal resources<\/b> (add a deposit to your emotional bank account).  The situation may remain the same, but you can cope with it with less distress.  These ideas are universal in that they apply to everyone.  If you need more specific help for your individual situation, you can also contact me and learn how I can help.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-coping-skills\">Coping Skills<\/h2>\n\n\n\n<p class=\"has-text-align-left\">Certainly there is overlap when listing the types of coping skills, but in general we can make deposits in our emotional bank account by attending to our physical, mental, social, and spiritual needs.  <b>Each one serves its own function, but also bolsters the others.<\/b>  For example, making sure we are well rested helps us concentrate better and have energy to invest in hobbies, etc.  <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-physical-coping-skills\"><b>Physical<\/b> Coping Skills<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Regular physical exercise.<\/li><li>Balanced nutrition.<\/li><li>Take prescribed medications and supplements regularly.<\/li><li>Limiting alcohol, nicotine, caffeine, and other drugs.<\/li><li>Exposure to bright light (outdoors), especially in the morning.<\/li><li>Practice good sleep habits.<ul><li>Keep wake time consistent, even on weekends.  Eventually bed time will also regulate.<\/li><li>Reserve bed for only sleep (and sex).  Not for watching tv, eating, etc<\/li><li>Create dark, quiet, comfortable sleep environment.<\/li><li>Get out of bed if unable to sleep within 20-30 min and do something soothing but a bit boring.  Return to bed only when sleepy.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mental-coping-skills\"><b>Mental<\/b> Coping Skills<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li> Make time for recreation and hobbies<\/li><li> Meditation &amp; Mindfulness<\/li><li> Take a class or webinar to learn something new or develop a skill\/talent.<\/li><li> Find activities that allow you to be \u201cin the zone\u201d and lose track of time \u2013 perhaps sports or hobbies.<\/li><li> Practice positive thinking &#8211; our mind has a propensity to have a negative bias (to notice and remember negative or &#8220;threatening&#8221; data.  We can retrain our brain to be more positive by noticing the good in our moment to moment experience.<\/li><li> Gratitude practices &#8211; This is similar to positive thinking, but is more retrospective in nature.  For example, develop a routine of reviewing your day or week and purposefully focus on what you are thankful for, including resiliency and getting through the difficult moments.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-social-coping-skills\"><b>Social<\/b> Coping Skills<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li> Stay connected with friends and positive people.<\/li><li> Join a support group (live or online) to share ideas and tips.<\/li><li> Get involved in organizations.<\/li><li> Physically get out and be among people &#8211; even if it is just to walk around a park, or sit in a cafe or book store.  <\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-spiritual-coping-skills\"><b>Spiritual<\/b> Coping Skills<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>   Identify steps to find a purpose and create meaning in your life.<\/li><li>   Volunteer to work with those less fortunate.<\/li><li>   Engage in activities that help you connect with something more than you (formal church activities or personal habits and rituals).<\/li><\/ul>\n\n\n\n<p>If you aren\u2019t sure how to develop coping skills or apply any of these ideas, or you think you may need more support, <b>seek professional help<\/b>.    <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-where-can-i-seek-help\">Where can I seek help?<\/h2>\n\n\n\n<p class=\"has-text-align-left\">If you would like help in developing or implementing any of these ideas, reach out and seek professional help from your family physician, local support group, or an individual therapist.<\/p>\n\n\n\n<p>I know how stressful and demanding it can be to make changes in your life, but you don\u2019t have to figure it out on your own. &nbsp;&nbsp;Some of the benefits of individual therapy include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Having a safe, confidential space to work through life\u2019s struggles<\/li><li>Speaking openly with a highly-trained professional <\/li><li>Learning to be curious about oneself and become more mindful about your choices<\/li><li>Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.<\/li><li>I offer <a href=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/what-is-online-counseling\/\"><strong>online therapy<\/strong><\/a> (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p style=\"text-align:left\">I offer<a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/creativesolutionsonline.org\/what-is-online-counseling\/\" target=\"_blank\">\u00a0online counseling <\/a>(video conference style of therapy) which provides increased level of comfort as you could meet with me from privacy of your own home.<\/p>\n\n\n\n<!-- Start SimplePractice Booking Widget Embed Code -->\n<style>.spwidget-button-wrapper{text-align: center}.spwidget-button{display: inline-block;padding: 12px 24px;color: #fff !important;background: #058dc7;border: 0;border-radius: 4px;font-size: 16px;font-weight: 600;text-decoration: none}.spwidget-button:hover{background: #d15913}.spwidget-button:active{color: rgba(255, 255, 255, .75) !important;box-shadow: 0 1px 3px rgba(0, 0, 0, .15) inset}<\/style>\n<div class=\"spwidget-button-wrapper\"><a href=\"https:\/\/jennifer-tzoumas.clientsecure.me\" class=\"spwidget-button\" data-spwidget-scope-global=\"\" data-spwidget-autobind=\"\">Book Appointment with Jennifer Tzoumas<\/a><\/div>\n<!-- End SimplePractice Booking Widget Embed Code -->\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<!-- Start SimplePractice Booking Widget Embed Code -->\n<style>.spwidget-button-wrapper{text-align: center}.spwidget-button{display: inline-block;padding: 12px 24px;color: #fff !important;background: #058dc7;border: 0;border-radius: 4px;font-size: 16px;font-weight: 600;text-decoration: none}.spwidget-button:hover{background: #d15913}.spwidget-button:active{color: rgba(255, 255, 255, .75) !important;box-shadow: 0 1px 3px rgba(0, 0, 0, .15) inset}<\/style>\n<div class=\"spwidget-button-wrapper\"><a href=\"https:\/\/anthony-tzoumas.clientsecure.me\" class=\"spwidget-button\" data-spwidget-scope-global=\"\" data-spwidget-autobind=\"\">Book Appointment with Anthony Tzoumas<\/a><\/div>\n<!-- End SimplePractice Booking Widget Embed Code -->\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left\">You can request a specific appointment time that fits your schedule.  Once confirmed, you can complete all New Patient Intake paperwork online as well.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>*** The tips offered in this article are for general information and should not be considered medical or psychological advice.  For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.<\/p>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-related-articles\">Related Articles <\/h4>\n\n\n\n<p><a href=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/gratitude\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Key Benefits to Gratitude Practices: More Than Just Positive Thinking (opens in a new tab)\">Key Benefits to Gratitude Practices: More Than Just Positive Thinking<\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/chronic-illness-how-to-maintain-positive-outlook\/\" target=\"_blank\">Coping with Chronic Illness &#8211; How to Maintain Positive Outlook<\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/self-care-strategies\/\" target=\"_blank\">Self Care Strategies &#8211; More Than a Luxury Spa Day!<\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/heaven-helps-you\/\" target=\"_blank\">How Heaven Helps You: 5 Key Benefits of Living Your Faith<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.creativesolutionsonline.org\/rebuild-csbh-sit\/understanding-mindfulness\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Mindfulness - What it Is and How it Can Help (opens in a new tab)\">Mindfulness &#8211; What it Is and How it Can Help<\/a><\/p>\n\n\n<div class=\"vce-row-container\">\n<div class=\"vce-row vce-row--col-gap-30 vce-row-columns--top vce-row-content--top\" id=\"el-743e8c39\" data-vce-do-apply=\"all el-743e8c39\">\n<div class=\"vce-row-content\" data-vce-element-content=\"true\">\n<div class=\"vce-col vce-col--md-100p vce-col--xs-1 vce-col--xs-last vce-col--xs-first vce-col--sm-last vce-col--sm-first vce-col--md-last vce-col--lg-last vce-col--xl-last vce-col--md-first vce-col--lg-first vce-col--xl-first\" id=\"el-04917e82\" data-vce-do-apply=\"background border el-04917e82\">\n<div class=\"vce-col-inner\" data-vce-element-content=\"true\" data-vce-do-apply=\"padding margin  el-04917e82\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><!--vcv no format--><\/p>","protected":false},"excerpt":{"rendered":"<p>Overwhelmed &amp; Running on Empty? Do you need more coping skills? No matter how hard we try, there will always be times when life\u2019s challenges seem to be more than we can manage. Life is hard, and will inevitably have ups and downs. Often the most stressful parts of life are those times when we [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","_wpscppro_dont_share_socialmedia":false,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_google_business_share_type":"","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":false,"datetime":null,"platforms":[],"status":"template_only","dateOption":"today","timeOption":"now","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":"absolute"},"_wpsp_active_default_template":true},"categories":[2,3,19,5,6,1253,1891,20,12,18,1892],"tags":[],"class_list":["post-827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anger","category-anxiety","category-chronic-illness","category-coping","category-depression","category-general-info-awareness","category-grief","category-spirituality","category-stress","category-transitions","category-women"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Universal Ways to Improve Mood &#187; Creative Solutions Behavioral Health, PLLC<\/title>\n<meta name=\"description\" content=\"Learn several coping skills to help improve your mood no matter why you are feeling upset. 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