Feeling “I don’t want to do anything” might be a sign from your mind and body. If this feeling persists, the following coping strategies may be helpful.
1. Reviewing Your Lifestyle
- Diet: Actively consume omega-3 fatty acids (found in fish, flaxseed oil, walnuts, etc.), which can help promote the production of serotonin, a neurotransmitter that aids in brain function and enhances mood.
- Exercise: A lack of exercise can contribute to feelings of low mood. Consistent, simple activities like walks or structured training can have a positive effect on mental health.
A List of Foods Rich in Omega-3 Fatty Acids
| Category | Food Examples | Notes |
| Seafood | Mackerel, Sardine, Pacific Saury, Tuna (fatty), Yellowtail, Horse Mackerel, Salmon, Eel, Cod Roe, Salmon Roe, Monkfish Liver | DHA and EPA are especially abundant in blue fish. Since fats can drain out during cooking, it’s recommended to consume them raw as sashimi or canned with their liquids. |
| Vegetable Oils | Perilla Oil, Flaxseed Oil | Extremely rich in alpha-linolenic acid. Since they are sensitive to heat, it’s effective to consume them raw, such as in salad dressings or drizzled over food. |
| Nuts & Seeds | Walnuts, Chia Seeds, Flaxseeds | Contain alpha-linolenic acid and can be easily consumed as a snack or topping. |
| Others | Leafy Greens, Soy Products (e.g., Kori Tofu, Fried Tofu) | Contain small amounts of alpha-linolenic acid. |
Key Points
- Omega-3 fatty acids mainly consist of DHA and EPA found in seafood and alpha-linolenic acid from plants.
- Alpha-linolenic acid is converted into DHA and EPA in the body, but the conversion rate is not high. Therefore, it is ideal to consume a balance of both fish and plant-based sources.
- The recommended daily intake for adults is 1.6 to 2.2g.
The amount of food required to meet the recommended daily intake of 1.6 to 2.2g varies significantly depending on the type of food.
Specific Intake Guidelines
For Fish While the exact content varies by type, a small amount of blue fish can generally meet the recommended intake.
- A Slice of Mackerel (approx. 100g): Contains about 2.2g of omega-3s (DHA and EPA), which is enough for one day’s intake.
- Pacific Saury (1 fish, approx. 120g): Contains about 2.5g of omega-3s, which is also sufficient.
- Dried Horse Mackerel (1 fish, approx. 100g): Contains about 1.2g of omega-3s. In this case, you might need to eat more or combine it with other foods.
For Walnuts Alpha-linolenic acid from plants tends to be concentrated.
- Walnuts (approx. 28g): A handful contains about 2.5g of alpha-linolenic acid, which is enough to meet the daily recommendation.
Example Combinations If you don’t like fish, you can still meet the intake by combining different foods.
- 1 tsp of flaxseed oil + 1 dried horse mackerel
- A handful of walnuts + a leafy green salad
Simple Exercises You Can Do
1. Walking and Strolling
This is the most highly recommended form of exercise.
- Accessibility: It doesn’t require special equipment or a location; a short walk in your neighborhood is effective.
- Serotonin Release: Rhythmic exercises like walking can stimulate the release of serotonin, a neurotransmitter linked to emotional stability.
- Sunlight Exposure: Being in the sun further promotes serotonin production and helps regulate your sleep cycle.
2. Light Stretching or Yoga Indoors
This is a great option for days when you can’t go outside.
- Relaxing Effect: Slowly stretching your body can relieve muscle tension and lead to mental and physical relaxation.
- Self-Affirmation: As your body becomes more flexible, you can gain a sense of accomplishment and self-worth from knowing “I can do this.”
2. Psychological Approaches
- ABCDE Disputation Method: A technique to activate your mood by challenging a negative belief (B) that follows an adverse event (A) and leads to a negative consequence (C). By self-disputing (D) those beliefs, you can change your feelings (E).
- Meditation: A powerful, scientifically-backed tool for training the brain, with some research suggesting it’s as effective as antidepressants.
- Self-Compassion: When you fail or feel down, instead of blaming yourself, speak to yourself with the same kindness you would offer a close friend. This has been shown to reduce anxiety and depression while increasing life satisfaction.
3. Consulting a Professional
While self-care is helpful, it’s not a cure-all. If your symptoms are severe or you feel unable to manage them on your own, consulting a doctor is the most important option. Think of professional medical treatment as building the foundation upon which self-care can be more effective.
