1)Four square breathing. Inhale for 4, hold for 4, Exhale for 4, hold for 4, repeat to calm heartbeat.
2) Grounding. Name 5 objects you can see, 4 things you can feel, 3 you can hear, 2 you can smell and 1 you can taste. This will help you keep calm and get your brain out of fight or flight.
3) Stretching. Even if it’s just raising your arms above your head and stretching upwards, or if it’s downwards. It’s also helpful to try to stretch everyday.
4) Acknowledgement. If you know you’re having anxiety, acknowledge it in your mind. Just doing that is extremely helpful in stress because it gears your brain into finding a solution.
1) Again, acknowledge it.
2) Distract yourself. Whether it be a book, drawing, writing, taking a walk ect…
3) Talk to someone you trust. Whether it be friends, family or a counseler. If you don’t have anyone to talk to, I’m always here to listen.
4) Do something productive, no matter how small. Believe me, I know how hard that is, especially since depression drains every drop of motivation you have. You’ll feel better about yourself though after because you’ll have accomplished something.
5) Exercise. Start small and work your way up. I personally detest exercise but it is a very healthy way to cope and it will release endorphins and dopamine.
6) Eat healthier. Again. I know how hard it is to do that. Depression makes you crave sweets. But I’m not talking about going all salad or vegan or anything in that regard, just eat more balanced meals. Larger portions of veggies and fruits. Less junk food like red red meats or candies and sodas.
7) Try to get a regular sleep schedule going. Go to bed at the same time and wake up at the same time everyday if possible. If your schedule changes frequently and every now and then requires you to get up super super early, try to stick to the normalized schedule as much as possible. This will regulate your circadian sleep pattern and it will get easier to sleep.
8) Take your prescibred medication if applicable. Get on meds if you or your doctor think they will help. Natural remedies are also helpful.
9) Make little to do lists for yourself. Celebrate small victories. No matter how miniscule they seem. Goals can be made to the extent of what you feel capable doing tjat day.
10) Write down lists of things that make you happy, your strengths and accomplishments, self compliments, and read them when you feel upset.
That’s all I got now! Hope this helps! ^-^
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