By: Jessica Taylor, LPC Creating a Plan Can Help Maintain a Good Baseline Mood Experiencing fluctuations in our mood and functioning are part of the human experience.  At certain points in your life, you are going to go through grief and sadness.  At other times you might feel a sense of excitement about what is to come next.  Then there will be transitional points where you feel an increase in symptoms of anxiety.  If you are someone who struggles with mental health issues, these fluctuations may come and go a bit more rapidly than for others. While some aspects of mood changes are out of our control, there are ways that you can work to maintain a decent baseline mood, no matter what comes your way. In my work as a therapist, one common thing I create with clients is what I call a “daily mood maintenance plan.”  A little wordy, I know.  But writing this plan out, and posting it at a place in your house that is visible to you every day, can be transformative for your mood.  Because sometimes we know the things we should be doing to help our mood and functioning, but we just need a reminder to stay consistent with these things.  So, if you are someone that struggles with dips in your mood or spikes of anxiety, I encourage you to pull out your iPad, or pen and paper, and create your own mood maintenance plan with this outline that I have created. The Different Parts of The Daily Mood Maintenance Plan The Daily Habits You Need to Maintain What are the things that you need to be doing daily to help yourself function well and feel your best? First, focus on the “big 4:” food, water, sleep, and movement. What is optimal for you in all those areas?  For example, I need at least 8 hours of sleep to function the next day.  I also aim to get a daily walk, enough protein, and 80 ounces of water each day. Some other examples of positive daily habits are: taking your medications, texting or calling a friend, writing down 1 small win from the day, etc. People, Places, Things, or Situations that Might Trigger Your Mood and Functioning to Get Worse What things have negatively impacted your mood in the past? Some examples are: forgetting to take your medication, being hungry, having a big presentation coming up at work, or having a disagreement with your partner. Warning Signs That Your Mood is Getting Worse What are the internal and external signs that you might be ramping up to experience some symptoms of anxiety, depression, burnout, etc.? This might include some of the typical symptoms of mental illness, but it can look different for everyone. Some people might have more external signs such as isolating themselves away from loved ones, or getting irritable more frequently. Other people might experience internal signs, such as an increase in negative thoughts, or feeling fatigued for seemingly no reason. Coping Skills That You Can Use When These Warning Signs Show Up These are the things, outside of your daily habits, which you can put into action when you notice your warning signs for a mood disruption. Examples are reaching out to a therapist, using mindfulness techniques, or taking deep breaths. It is helpful to figure out which coping skills match your personality (as that will make you more likely to use them), and have them written down (maybe in a note in your phone?) Sometimes when we are anxious or depressed, we forget the things that can help us get back to our baseline mood. Signs That You Need to Reach Out to Others for Support What are the signs that your mood and functioning are continuing to worsen, and it’s time to reach out to other people for support? This might include an increase in substance use or abuse, thoughts of harming yourself, struggling to get out of bed, etc. A List of Your Support People Who are the people that you know will be able to support you if you are getting to a place of crisis? This can include friends, family members, your therapist, the crisis center in your area, or even the suicide prevention hotline. It’s Okay to Ask for Help Need help creating this daily mood maintenance plan?  Our therapists would be honored to walk with you as you create your personalized plan to help you better manage your symptoms of anxiety, depression, trauma, etc.  Reach out today to get started!