Winter blues, summer slumps, spring and autumn feelings: most of us experience occasional mood swings. Statistically, two thirds of the population suffers from depression at least once. It can be deadly. But it’s preventable. Anyone can use these simple strategies to improve their state of mind.

1. State your intention. If you intend to be happy, claim it. You might prefer to be melancholy or cynical instead. It’s your choice. Whatever you choose, commit to it. State your course and follow it. Make a promise like ‘I will be 10%, 50%, or 99% happy today’ or ‘from now on.’ Check your progress regularly.
2. Say ‘I love you’—to yourself. Replace negative self talk (you idiot, stupid, dummy etc.) with something kinder. Try ‘I’m great’ as Patch Adams recommends, or ‘I love myself, I approve of myself’ from Louise Hay. Use something that suits you. Be honest and authentic. Repeat it several times daily.
3. Practise gratitude. Make a list of things you are thankful for. Refer to it frequently. If you’re stuck in traffic, waiting in a queue, or just standing in a lift, go through your gratitude list. Learn it by heart and expand on it. Begin and end your day with thankful thoughts.
4. Express appreciation. Has anyone done something for you lately? Maybe they’re paid to do it. Even so, say thanks and acknowledge those who do a good job: the fast and friendly cashier, the sanitation worker who trucks your garbage away, the cleaning and maintenance staff at your workplace or home, all the people who make your world more liveable, tell them you appreciate what they do. Spare a positive word for co-workers, friends and family, too. We often take them for granted.
5. Meditate. Thoughts and feelings are interconnected. Meditation calms the incessant roll of automatic thoughts that exacerbate depression. It also deepens your experience of reality and changes your perspective on seemingly negative events. No matter what mars the surface, there’s a deeper, solid sense of peace within you.
6. Get physical. Whether you dance, swim, walk, or run, physical activity gets hormonal juices flowing. This improves mental and physical health. But beware of excesses. Don’t torture yourself. Choose an activity you enjoy and do it avidly. Your body will love you for it as will your mind.
7. Get connected. Maybe you’re not into nature or don’t socialise much. That’s fine. But isolation is part of depression’s vicious cycle. Walk in the woods or a park; walk barefoot on the grass. Smile at people, animals and plants. Potted plants and pets are great, too. Celebrate being part of this magnificent world community.

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