What is your mood today?
You can try to:
Interesting articles about depression and coping with it:
Tips for coping with depression
Article about theories of depression and how to overcome it.
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This is a grounding exercise to ground yourself with all five senses.
Acknowledge 5 things around you that you can SEE
Acknowledge 4 things around you that you can TOUCH
Acknowledge 3 things around you that you can HEAR
Acknowledge 2 things around you that you can SMELL
Acknowledge 1 positive thing around you that you can TASTE
You can find video and worksheet here.
List of grounding exercises. – mental, physical and soothing grounding techniques
Search YouTube for grounding techniques
Search YouTube for breathing exercises for anxiety
Muscle relaxation techniques on YouTube
How to do Progressive Muscle Relaxation
Resources about intrusive thoughts.
Examples of intrusive thoughts
How to Stop Intrusive Thoughts
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Resilience is ability to recover and bounce back from failure or other difficult situation.
Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth. This is definition on apa.org. Read more in their article about building resilience.
This article is also interesting: What is resilience?
There are plenty of videos on YouTube about resilience.
The greatest glory in living lies not in never falling, but in rising every time we fall. Nelson Mandela
Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up. Mary Holloway
When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us. Sheryl Sandberg
I have not failed. I’ve just found 10,000 ways that won’t work. Thomas Edison
You can find plenty of articles on internet about methods to use:
In article How to Bounce Back From Failure you can read how to learn from your mistakes, encourage yourself to find a solution that will work and to let failures be your opportunities.
There is another article about methods people use to bounce back from failure. It is important to forgive yourself for mistakes you made and find hope.
Another interesting article about bouncing back that include four question to ask yourself.
Here is an article with tips for overcome failure.
And remember: nothing lasts forever.
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Regret is painful. When you regret your choices or actions you will feel regret, guilt or sorrow. You blame yourself that you could have done things differently.
Regret can help you to change your behaviour in the future. But it can also make you anxious, defeated and hopeless.
Articles about the topic of regret:
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How do you feel right now?
Write down on a piece of paper. Or draw it. Express your feeling. Maybe dance it with movement.
And then ask yourself: What can I do to feel better?
Do I want to insist on this feeling? Do I need it?
How would I like to feel instead? What emotion would make me feel better.
If you are sad, would you rather feel hope?
If you feel fear would you like to feel peace?
Move. Do some activity.
Find things you are grateful for. Write them down or think about them. Feel gratefulness. It can be hard to do this while there are so many negative emotions in you. You simply do not feel that you can be grateful in this situation. Dig deeper and you will find something. You can be grateful for everyday things like food, water, job, loved one that is with you, for your life … This will rise your spirit.
You will say that it is easy to give advices to somebody who is not in your shoes. It is true, you are right. Your story in unique. But you are here and reading this article. Your intention is to feel better, not to stay where you are.
If you will practice gratitude, some positivity will come into your life. And this will make space for new opportunities. For new solutions. For hope.
There are other methods that can help. Listen to music. Smile. Talk to others. Write about.
Dive into your feeling. Why is there?
Is it blocking you from activity? Can you move it? There is a quote that everything you want lies on the other side of fear. What is waiting for you on the other side of this emotion. What good is there for you? What you should learn from this experience?
Do not try to control it. Move it. How? With action. Do not lie around and feel sorry about yourself. This will not help. You will not feel better. Find help. Talk to friend or therapist. Read a self-help book or article. Search until you will find something that will help you. There must be a way. Otherwise you will stay paralized in your fear or deep in your sadness.
Don’t deny your feeling. For you, it is real.
Never apologize for showing feeling. When you do so, you apologize for the truth. Benjamin Disraeli
Do things that you like. Cook. Read. Draw. Walk. This will bring love in your life. But where to find motivation when you emotionally down? It is desire to change the situation you are in. From this desire will come strength to do something. To change what have to be changed. To do positive things.
The simplest act of gratitude is a simple “thank you”. You can express it whenever you feel thankful for what you have or receive.
There are numerous resources on the internet covering gratitude tools.
List of things you are grateful for:
Lists on this site may inspire you.
Gratitude journal
There are plenty of gratitude worksheets on the internet. You can start here.
Gratitude jar or box
Other tools
More internet resources:
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