1. Talk to someone
When we are struggling or feeling anxious or depressed, it can feel difficult to talk. But many people find that just sharing how they are feeling can make them feel better and feel less alone. Talking can provide some stress relief and it can help us break our concerns into smaller parts. This may stop us from feeling as overwhelmed.
When we have dilemmas or choices to make, talking helps us to think them through. Talking is part of us processing life events, life choices and dilemmas.
If you cannot talk to someone you know you could try helplines, such as the Samaritans or Anxiety UK.
2. Try to prioritise your sleep
Tiredness can have a negative impact on our well-being. When we are tired we are more likely to feel anxious, depressed or even in more physical pain. We might find our resilience is lower and generally things might be harder to cope with. Making a few changes can help. It is unlikely to help straight away so try sticking to them for a few days before deciding.
- Try to keep a regular bedtime and wake up time.
- Try to keep to a routine that helps wind down before bed.
- If you’re struggling with waking up in the night you can be helpful to try some relaxation exercises to resettle. You can find many of these on YouTube or there are apps to download.
- Avoid screen time before bed and during the night.
- Try to do some activities outside during daylight to help set your body clock.
- Make sure your room is the right temperature and is dark.
3. identify things that make you feel better or worse
Start a mood diary to help notice triggers for changes to your mood.
When we know our triggers we can look at any changes that might help. We can also look at our responses to triggers and think about how we might respond differently if that challenge comes up again.
Reflecting on and being aware of our patterns, thoughts and feelings can be helpful for us to manage moods and improve our well-being.
4. Spend time in nature
Spending time in nature or even looking at scenes of nature has been shown to reduce negative feelings such as anxiety, fear, anger and stress. We might also find it easier to be more present and to pay attention to our surroundings when we are outside, as there are more interesting things to look at. We may find we more naturally focus on what we are experiencing. This is helpful for settling and soothing the mind.
5. Set realistic goals for yourself
Part of our day needs to include working towards goals and this helps mood by giving us a sense of achievement. However, check to make sure the goals are realistic. Imagine you are your best friend and review your goals from this perspective. This should help you decide whether the goals are fair to yourself and realistic.
When we do achieve goals, no matter how small, it can have a powerful effect on our feelings. Try praising yourself for what you have achieved.
Contact us if you would like further help
You may consider therapy to help loosen the impact of negative thoughts. This can improve our mood and help us make positive choices about how to spend our time. If you want to speak further about how we can help, or to book an appointment call 07870 241970, email hello@nepsychology-co-uk.stackstaging.com or contact us through the website.
