Dealing with depression and anxiety can be an overwhelming experience, and it is not always easy to understand why we feel the way we do. However, getting to the bottom of your mood is crucial to understanding and managing our mental health effectively. Take your feelings, thoughts, and emotions seriously. If you are struggling with your mental health, now is the time to start focusing on getting the help and support that you need. Here are some ways to get to the bottom of your mood when feeling depressed or anxious.

• Journalingb : Writing down our thoughts and feelings can help us identify patterns and triggers that contribute to our mood. Keep a journal and record your emotions, what happened before you started feeling a certain way, and what you did to cope with your feelings.

• Talk to someone: Sometimes, talking to someone you trust about your feelings can help you gain a new perspective on your situation. Consider speaking with a therapist or counselor who can provide a safe and non-judgmental space for you to explore your emotions.

• Practice mindfulness: Mindfulness meditation can help us tune into our body and emotions, which can help us identify what may be causing our negative feelings. Try to sit quietly and focus on your breath, noticing any physical sensations or emotions that arise.

• Pay attention to your physical health: Our physical health can affect our mental health. Pay attention to your sleep patterns, diet, and exercise routine. Aim to get enough sleep, eat a balanced diet, and engage in physical activity regularly.

• Identify negative thoughts: Negative thoughts can contribute to depression and anxiety. Try to identify negative self-talk and challenge those thoughts with positive and realistic ones. Consider working with a therapist to learn cognitive-behavioral techniques that can help you reframe negative thoughts.

• Identify triggers: Triggers are events or situations that can lead to negative emotions. Pay attention to what triggers your depression or anxiety and try to avoid or manage those situations when possible. 

It is common to experience fluctuations in mood but sometimes those changes can signal a more serious problem. Here are some signs that you should address your mood:

• Persistent sadness or hopelessness: Feeling sad or hopeless for extended periods of time can be a sign of depression. If you find yourself feeling this way for more than two weeks, it may be time to seek professional help.

• Anxiety or panic attacks: If you experience anxiety or panic attacks that interfere with your daily life, it is important to seek help. These feelings can be overwhelming and can cause physical symptoms like heart palpitations, shortness of breath, and shaking.

• Difficulty concentrating: If you find it hard to focus on tasks or remember things, it could be a sign of depression or anxiety. These conditions can impact your cognitive functioning and interfere with your ability to function.

• Changes in sleep patterns: Sleeping too much or too little can be a sign of depression or anxiety. If you find yourself struggling with sleep, it is important to address the underlying issue.

• Loss of interest in activities: If you find yourself no longer enjoying activities that you used to love, it could be a sign of depression. Losing interest in things that once brought you joy is a common symptom of the condition.

• Changes in appetite: Changes in appetite, such as overeating or loss of appetite, can be a sign of depression or anxiety. These conditions can affect your eating habits and cause changes in weight.

• Substance abuse: If you find yourself using drugs or alcohol to cope with your mood, it is important to seek help. Substance abuse can exacerbate mood disorders and lead to additional problems.

If you experience any of these signs, it is important to address your mood and seek help from a mental health professional. With the right support and treatment, you can manage your mood and improve your overall quality of life. If you are struggling to understand your feelings and moods, reach out to a trained therapist for help.