The main idea: your condition might be your body's reaction to something. While it may seem the problem is external (like your spouse or work), it's often internal—in your body. Check these physical factors before making any decisions.

Since we're talking about bodily responses, everything is highly individual. Your body might react to some of these triggers but not to others.

It may be due to sleep

Many people suffer from lack of sleep, which significantly affects their behavior. Chronic sleep deprivation can make you irritable, oversensitive, and ultimately unhappy.

Here's the tricky part: you don't need to pull all-nighters to feel the effects. Simply waking up during the wrong sleep phase, missing 90 minutes of sleep, or tossing and turning because of mosquitoes can affect you. Just two nights like this can trigger feelings of despair and hopelessness without any obvious cause.

The solution is simple: get proper sleep. If your spouse snores, try sleeping in separate rooms. If mosquitoes are the problem, install a net. Focus on getting good sleep for at least two consecutive nights.

Have eaten the wrong food or not eaten at all

Some people are particularly sensitive to low blood sugar or hunger. This is especially noticeable while traveling: in a new place, you might not feel hungry, but your mood deteriorates and nothing seems enjoyable. Once you eat, everything improves.

Here are some common scenarios:

• In hot weather, you might not feel hungry and skip meals. After 2-3 hours, the world seems unfair, work feels meaningless, and everything looks bleak. Then you eat, and within an hour, you feel better.
• You might unintentionally skip carbohydrates when your body needs them. You eat meat once or twice and aren't hungry, but your mood drops. After eating some bulgur or buckwheat, life seems better within an hour.
• You start restricting food for dieting. Your body enters survival mode and becomes defensive toward everyone.

Never start a diet based solely on internet advice. If you want to adjust your diet, track what you eat for a week, noting the times, then consult a nutritionist. They'll create a plan that fits your lifestyle and limitations. Don't follow a diet just because it worked for a friend or an internet celebrity—you could harm yourself.

Expert Comment:

What happens in your body affects your mind. Particularly important is the gut-brain connection—it significantly influences mood and behavior. This connection works through intestinal microflora, which sends signals directly to your brain. The microflora's composition affects serotonin levels and its precursor tryptophan, regulates stress response, and influences cognitive function and behavior. Think of your gut as a second brain. Sometimes, sadness originates in your stomach rather than your head.

While yogurt and sauerkraut can help, the best approach is maintaining a balanced diet overall. This can eliminate the need for pro- and prebiotics. For most healthy people, the Mediterranean diet is ideal: plenty of vegetables, leafy greens, fruits, whole grains, legumes, fish, lean poultry, eggs, olive oil, nuts, and seeds. Significant gut changes may require long-term dietary adjustments. Regular physical activity also helps normalize gut flora. These aren't new concepts—they're tried and true.

For an accessible read on this topic, try "The fascinating intestine. How the most powerful organ controls us" by Julia Enders.

Sources:

• Del Chierico F., Vernocchi P., Dallapiccola B. et al. Mediterranean diet and health: food effects on gut microbiota and disease control // Int. J. Mol. Sci. 2014. Vol. 15. P. 11678-11699.

The expert is Ksenia Martirosova, a practicing psychologist and nutritionist. She created martirosova.fit, a weight loss support service for those who know how to eat—but don't eat properly.

It's been a long time since physical activity

Some people are particularly sensitive to lack of movement—after a few sedentary days, they become irritable and unhappy. This likely relates to adrenaline, metabolism, or central nervous system activity.

If you're used to regular exercise and take a week off, irritability might surface around day five. A brisk walk outdoors can help.

If you're not typically active, doctors strongly recommend light exercise and brisk walks—not just for physical fitness, but primarily for mental well-being. People think more clearly, sleep better, and feel more energetic and balanced after exercise.

Physical discomfort

Some people are so determined they push toward their goals despite discomfort. But there's a difference between pushing through and feeling good while doing so.

Common sources of discomfort include:

• An uncomfortable chair and desk
• Squinting due to sun glare while working
• Tight or uncomfortable shoes or underwear
• Temperature issues—too hot, cold, stuffy, or drafty
• Intestinal gas
• Unpleasant odors—whether from yourself, others, carpet, or shoes
• Needing to use the bathroom

Most people quickly address physical discomfort: they use the bathroom, open windows, or find more comfortable furniture. But some believe all discomfort must be endured, staying put once they've sat down. This leads to accumulated tension and eventual despair.

It's Friday

Everyone's tired by week's end, and tensions run high. If you're struggling most on Fridays, here's a virtual hug. Take a breath. Save any life-changing decisions for Monday.

The biggest misconception and the biggest illusion

We often think of body and mind as separate entities. We imagine the head thinks and works while the body is just there, keeping us visible on Zoom calls.

In reality, everything physical directly affects your mind. Hunger isn't just in your stomach—it affects your entire body, including your brain, impacting your mood, focus, and temperament. Uncomfortable shoes don't just hurt your feet—they influence your work behavior. Body odor doesn't just cause physical discomfort—it affects your interactions. A stuffy room doesn't just impact your breathing—it affects your entire well-being.

And the solution for all these issues is simple:

Take care of yourself

As always, I invite you to share your opinion in the comments
With love 😽 🤗 😘
K