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Everybody feels the blues once in a while, and sometimes they’re hard to shake off. Many things can cause them, and in some cases, if you do nothing, they can lead to depression or anxiety. It’s therefore important to catch them before this happens, and there are several things you can do to help. Ten of them are as follows:

1. Go for a Walk

This is a simple things to do, but it’s important to make it more than just a walk. Make sure you walk fast enough to work up a sweat, and before you start, put a smile on your face. As you walk, look around and enjoy the scenery; take a deep breath and soak up the sun (if it is shining). And as you pass people greet them and smile. Make it an occasion.

2. Phone a Friend

Talking to a friend almost always lifts your spirits. The easiest thing is to phone them, but if you have time, jump in your car and visit them in person. Tell them about the good things that have happened to you lately, and if possible, tell them about something funny that happened to you. Laughter is one of the best things to lift your spirits. You’ll likely find that they’re soon telling you about something funny that happened to them. Also, tell them a joke you heard. The more laughs, the more you’re likely to forget your problems.

3. Get Away

Go anywhere that makes you feel good. One of the best things is a social event where you can mix with people. A group meeting, or a dance are good examples. And, of course, there is always “shopping,” which has long been a standby for women (and some men). Buying something you have wanted for a long time always cheers you up (but be careful you don’t spend too much money — it may give you the blues when you get the bill)

4. Think of All the Things you are Thankful for (or at least, should be thankful for)

Sometimes we forget all the things we should be thankful for, and it’s good once in a while to remind ourselves. In fact, you should make a list. Some of the things to consider are: your health, job and security, home, family. All of these may not be things you can feel grateful about, but some of them will be, and you should feel grateful for them. Look through your list and think about them.

5. Write in a Journal

As a writer, I frequently write in a journal, and it always cheers me up. Your journal can be a scribbler, or a hard-covered composition book. Write about the good times you have had recently. Write about your goals, and the things you hope to accomplish in the future. You can even write about your problems — the things you believe are making you blue — and show that they aren’t as important as you first thought. Suggest solutions for them.

6. Exercise

Exercise, assuming you do it vigorously, always gets your mind off the things you don’t want to think about. What type of exercises should you do? There are, of course, a large number; sit-ups, push-ups, body twists, jumping and so on. Pilates exercises are particularly good and easy to do.

7. Listen to Music

Music cheers up most people, but you have to make sure it’s the type of music you enjoy. Listening is very helpful, but even more helpful is singing along. Karaoke machines are now very cheap, so buy yourself one along with a few karaoke CDs that have your favorite songs on them, and sing them whenever you feel blue. Let yourself go — have fun, and don’t worry if you’re not a good singer. The important thing is that the music and singing raises you spirits.

8. Do Something Nice for Someone

There’s an old saying that “The best way to cheer yourself up is to cheer somebody else up.” And I”m sure you’ll find it is true. Buy somebody a gift; you can give it to them in person, but even better is to give it to them anonymously. It will make you feel good. Also, along this same line, compliment somebody — particularly your friends. Everybody likes a compliment — it makes them feel good, and you’ll feel good at the same time. Be honest, though; don’t make insincere compliments that you really don’t mean.

9. Spoil Your Pet

Pets are very helpful in getting you through the blues. Cats and dogs are particularly good. Play with your dog, pet it, and talk to it, and do the same if you have a cat. As strange as it sounds, pets sense when you’re “down in the dumps.” And as everyone knows, their love is unconditional. So take them for a walk, brush them and spoil them in general. It will soon make you forget your troubles.

10. Use Your Imagination

Think about all the things over the past few years that have cheered you up the most. Planning for a trip always helps, or for some people. reading an inspiring book cheers them up. You can likely thing of many things: use your imagination

It’s unlikely that all of the above will work for you, but I’m sure that some will. Select the ones that do, make a list of them and pin it up on the wall where you see it every day.

Barry Parker (Ph.D.) is a professor emeritus (physics) at Idaho State University. He is the author of 25 books on science, health, writing, and music. His website is BarryParkerbooks.com and he has several blogs, one of them is at Barrysbuzz123.blogspot.com. He has done research in biophysics (mutations in the DNA molecule) and in relativity theory (Einstein’s field theory), has a strong interest in health and fitness, self-improvement, and in music (particularly piano). He taught a writing class at ISU for several years. One of his recent books is “Feel Great Feel Alive.”