Dumpdom—Down in the Dumps... (or know someone who is)?

I know it is hard to think about getting up and doing anything when you are feeling down in the dumps, picking yourself up is not an easy task, but it is definitely worth it, and your Body—Soul:Mind—Spirit are counting on you!

When was the last time you walked around the block? Joined an exercise class? Ran? Danced? Swam? Jumped Rope? Moved your body more than usual with the sheer will of self-preservation/self-love?…OH MY! OH MY! I know it may sound like a chore already, but try to remember when you actually did one or more of these actions—how did they make your feel?

We are constantly growing and developing…feeling down and falling down…it happens, it is a part of life as well as joy, happiness, peace, sadness, anger, etc..! It’s ok to feel a rainbow of emotions. To know how you are feeling at any given time is called being self-aware and awareness is a gift!

Being aware of your Emotions, Actions and Thoughts your (E.A.T.s); allows you the choice to transform them.

So you know are in the dumps! GREAT, pat yourself on the back!!!!!


What you do… with what you know… is your choice!

I realize that learning from your situation, when down in the dumps, seems impossible in the trenches of “Dumpdom”. Some action, on your part will start to pull you up out of the dumps. How do you get out you look for ropes, any rope and start to climb out of the trenches! If you are still looking for that rope…here’s a list of ropes… grab one and get climbing right now, right away…..

Exercise: move your body as much as possible….push for 30 plus minutes…. Pick something…anything that gets your heart rate and your spirits up and gets you moving…. Joining an exercise group will bring about healthy routines, actions and people into your life. Yeah!!!!!

Don’t believe me…check out the following evidence:

"There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," says James Blumenthal, PhD, a clinical psychologist at Duke University. The evidence comes from experimental studies as well. Blumenthal has explored the mood-exercise connection through a series of randomized controlled trials. In one such study, he and his colleagues assigned sedentary adults with major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy or a placebo pill. After four months of treatment, Blumenthal found, patients in the exercise and antidepressant groups had higher rates of remission than did the patients on the placebo. Exercise, he concluded, was generally comparable to antidepressants for patients with major depressive disorder (Psychosomatic Medicine, 2007). To read more visit http://www.apa.org/monitor/2011/12/exercise.aspx

Communicate: Discover Support from within you and around you…the ropes are out there and there are plenty of them! You have found one of them in HOPE- Home tO PurposE. Communicating with yourself using Journey by Journal’s Who Am I, Really? This guided 7 Subject Questionnaire is a fast-track wonderful way to discover more happiness and love in your life (for more information visit HOPE-Home tO PurposE click on TOOLS – Journey by Journal-it’s free :-).

Write…ask yourself questions and answer them on paper! Some of my most useful ideas, knowledge and empowerment came from answering the very same questions I had asked others in hopes for answers…and didn’t get an answer. I believe that you know what is best for you…the key word here is best for you. The answers to all your question come from within you! Ask and Answer! Start simple like asking “How are you today?” Answer and be honest but please do not judge yourself, come from a place of love for yourself, unconditional love—without judgement or criticism. We are all human! We all have feelings and we should express them and communicate with ourselves and with others our Emotions, Actions and Thoughts (E.A.T.s).

The University of Rochester Medical Center agrees that Journaling for Mental Health has benefits. They conclude that “Journaling is simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can help you gain control of your emotions and improve your mental health.” For more information visit:


Talk with loved ones, friends people who you know are on your side and who make you feel good…get involved in community projects, volunteer to cheer up. Positive interaction with people face to face have positive effects that influence not only your mood level but raise your Body-Soul:Mind-Spirit level as a whole (feel better, more brain power, more spirited; will power).

Nature: There is something about nature that is calming…green, growth, development, and stable, ever-changing, beautiful and peaceful among other wonderful things.

According to Medical Daily: A 2006 study investigated the benefits of contact with nature and found that it could help prevent mental health disorders. Researchers suggest that contact with nature could be applied in early intervention as well as treatment, along with physical activity and social connectivity. “The case example illustrates how ‘active,’ ‘social’ and ‘adventurous’ contact with nature may be combined with a treatment intervention to protect and enhance the health of individuals experiencing chronic mental, emotional and physical health difficulties,” the study authors write. http://www.medicaldaily.com/benefits-ecotherapy-being-nature-fights-depression-improves-mental-health-and-well-being-261075

Sleep: Well, most people have heard about the effects of not getting enough sleep!!! But HOW can you go to sleep when you are living in Dumpdom and your thoughts are on this scary, crazy, roller-coaster ride that you some how ended buckled down in the seat and along for the ride?

Grab on to the meditation rope and get climbing…there are many guided sleep meditations available on You Tube…one that I often enjoy is called Chakra Healing Sleep Meditation by Jason Stephenson, there are a wide array of sleep meditations available…guided, music, nature, alpha/theta waves, white noise…check them out for free on You Tube to fall asleep more easily and comfortably and get the rest your Body-Soul:Mind-Spirit need in order to function optimally. (I suggest listening to the meditation before actually preforming it, just so that you are aware of what you will be undergoing and to check that it suits you…if you are uncomfortable in any way…look for another meditation, one that makes you feel safe, loved and happy.)

“Meditation is the very best way to alleviate insomnia for anyone who wants a more natural approach to solving sleep disorder problems, helping you to sleep deeply every night, while waking up feeling rejuvenated, refreshed, and recharged.” http://eocinstitute.org/meditation/meditation-for-insomnia-and-better-sleep/

Eat Healthy: Need I say more? You’ve heard it before and will hear it again and again and again…throughout your life. A balanced diet helps you live a balanced life.


A balanced diet matters for our health. But what does it actually mean to have a “balanced diet”?

A balanced diet means that you are combining the right fats, proteins, carbohydrates, vitamins, minerals and fibre in order to obtain all of the nutrients you need for good health. By eating the correct combination, and not too much or too little of anything, you will give your body the right fuel to grow, replenish, repair and strengthen. http://www.eatbalanced.com/why-eat-balanced/

Balance your Body--Soul:Mind--Spirit by eating:

  • fresh fruits

  • fresh vegetables

  • whole grains

  • legumes

  • nuts

  • lean proteins

From Dumpdom to Freedom… every state we live in our lives is for a reason! From down in the dumps there is only one to go and that is up! Grab a rope any rope and get climbing, all the while learning along the way.

It's up to you...your choice and you can do it!