A.S.

1. Make a list of everything you’re thankful for – and try to find some memories that make you smile. There’s nothing like some humour for changing how you feel.

2. Decide to do some fun things with your friends. Although it might be tempting to stay home alone, and to have a bubble bath, or to curl up with a book, you’ll probably feel better if you go out with your friends. It stops you dwelling on your thoughts, and moves your focus somewhere else.

3. Get some exercise. Endorphins are released when we get some exercise. This improves our mood with no real effort on our part (and you may well feel less tired, and more healthy as well).

4. Set yourself some goals and break them down into small steps. As you work through these steps you’ll start to see some gradual changes – and you’ll feel you’re going somewhere instead of marking time.

5. Play it forward. Do something selfless and kind for someone else. It’ll take them by surprise and it will likely make their day. Then, you’ll feel so much better about yourself as well.

6. Tell yourself that it will pass as moods are changeable. Our feelings are so fickle and unreliable. Tomorrow the same things might not bother you at all.

7. Recognise that your mind is a battleground. We’re all assaulted by unwanted and negative thoughts. They attack our self- confidence and self-esteem. Counteract that by thinking of your positives and strengths, your progress and successes, and how you’ve changed and grown.

1. A description of what happened.

2. How it left you feeling.

3. Who was there and what they said and did.

4. What you wish had happened instead.

5. The reasons why you find it hard to let go.

There’s times in life where I think how did I do that? during hard times or challenges in my life. I think could I do that again? Who was that person, because I feel like I’m far removed from who I was at the time.

All of these times I’ve been alone and have overcome or been successful. As I stare up at this ceiling light in my small NYC room at 3:02 AM I thought, this will be one of those times I look back on in the future and ask the same thing. It’s always uncomfortable, it’s always challenging… But I grow so much from challenges and I’ll be better for nights like this.