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In a fast-paced and often chaotic world, it’s no wonder that many individuals struggle with their mental health. The pressures of work, relationships, and personal expectations can build up, leading to stress, anxiety, and other mental health challenges. However, amidst this turbulence, there is a simple and powerful tool that can help alleviate these burdens: […]
In a fast-paced and often chaotic world, it’s no wonder that many individuals struggle with their mental health. The pressures of work, relationships, and personal expectations can build up, leading to stress, anxiety, and other mental health challenges. However, amidst this turbulence, there is a simple and powerful tool that can help alleviate these burdens: journaling.
Journaling is the act of writing down your thoughts, feelings, and experiences in a private notebook or diary. It is a personal and introspective practice that allows you to unleash your thoughts and emotions onto the pages. Although it may seem like a simple activity, the benefits of journaling for mental health are profound and have been recognized by psychologists, therapists, and individuals alike.
A pretty teenaged girl writes into a journal with interest while sitting cross legged on her bed.
One of the primary advantages of journaling is its ability to serve as a form of self-expression. Often, we find it difficult to communicate our deepest thoughts and emotions with others. Journaling provides a safe space where you can freely express yourself without fear of judgment or misunderstanding. By putting pen to paper, you can articulate your feelings, concerns, and triumphs in a way that may not be possible through verbal communication alone.
Through journaling, you gain a deeper understanding of your own emotions and thought patterns. It helps you become more self-aware and encourages introspection. As you write, you may uncover hidden patterns, recurring themes, or triggers that affect your mental well-being. This insight allows you to identify negative or harmful patterns and work towards changing them. Journaling can help you recognize and challenge negative thoughts, which is an essential step in managing conditions such as anxiety and depression.
Moreover, journaling can serve as an effective coping mechanism for dealing with stress and overwhelming emotions. It provides a healthy outlet for processing difficult experiences and releases pent-up feelings. When you write about your challenges and setbacks, you gain a new perspective, and it becomes easier to find solutions or alternative ways of thinking. Journaling helps you externalize your problems, making them feel more manageable and less overwhelming.
Another notable benefit of journaling is its positive impact on emotional well-being. It has been shown to reduce stress levels, improve mood, and increase overall psychological well-being. By regularly engaging in journaling, you create dedicated time and space for self-reflection and self-care. It becomes a cherished moment of self-compassion, where you can nurture your inner world and prioritize your mental health.
There are various approaches to journaling, and you can find a style that suits you best. Some people prefer to write stream-of-consciousness, allowing their thoughts to flow freely without judgment or structure. Others may benefit from prompts or specific writing exercises that target certain areas of their life, such as gratitude journaling or goal setting. Experimenting with different techniques can help you discover what works best for you and maximize the benefits of journaling.
To start journaling, all you need is a notebook or journal and a pen. Set aside a few minutes each day or whenever you feel the need to express yourself. Find a quiet and comfortable space where you can write without distractions. Remember, there are no rules or expectations in journaling. It is a personal and intimate practice, so let your thoughts and emotions guide you.
In conclusion, journaling is a powerful tool for enhancing mental health and well-being. It provides a safe outlet for expressing your thoughts and emotions, enhances self-awareness, and offers valuable insights into your own psyche. By incorporating journaling into your daily routine, you can develop a deeper understanding of yourself, manage stress more effectively, and foster a positive mindset. So, grab a pen and paper, and embark on a transformative journey of self-discovery through the power of journaling.
Effective communication is a vital component of human interaction, enabling us to convey thoughts, ideas, and emotions. Within the realm of communication, two primary approaches exist: active and passive communication. Understanding the difference between these two styles is crucial for fostering healthy relationships, resolving conflicts, and promoting successful collaboration. In this post, we’ll delve into […]
Effective communication is a vital component of human interaction, enabling us to convey thoughts, ideas, and emotions. Within the realm of communication, two primary approaches exist: active and passive communication. Understanding the difference between these two styles is crucial for fostering healthy relationships, resolving conflicts, and promoting successful collaboration. In this post, we’ll delve into the characteristics, advantages, and potential pitfalls of both active and passive communication.
Active Communication:
Active communication involves assertively expressing thoughts, feelings, and needs, while actively listening and engaging with others. It emphasizes clear and direct expression, allowing individuals to effectively convey their message. Here are some key aspects of active communication:
Assertiveness: Active communication encourages individuals to express their opinions, ideas, and concerns openly and confidently, without aggressiveness or passivity.
Active Listening: Active communicators focus on listening attentively to others, seeking to understand their perspective and feelings. They provide verbal and non-verbal cues to demonstrate their engagement.
Clarity and Directness: Active communicators strive to be clear and concise in their message delivery, using straightforward language and avoiding ambiguity.
Collaboration: Active communication promotes a collaborative atmosphere by encouraging dialogue and participation from all parties involved. It seeks to find common ground and work towards mutually beneficial solutions.
Advantages of Active Communication:
Promotes effective problem-solving and conflict resolution.
Fosters stronger relationships by building trust, respect, and understanding.
Encourages active engagement and participation from all parties.
Reduces the likelihood of misunderstandings and misinterpretations.
Enables individuals to express their needs and boundaries effectively.
Potential Pitfalls of Active Communication:
May come across as too assertive or confrontational to those accustomed to passive communication.
Requires active listening skills and the ability to regulate emotions during intense conversations.
May inadvertently overlook subtle cues and non-verbal communication from others.
Passive Communication:
Passive communication involves a more reserved approach, where individuals tend to avoid conflict or assertiveness. They often prioritize maintaining harmony and avoiding confrontation. Here are some key aspects of passive communication:
Submissiveness: Passive communication involves avoiding expressing personal thoughts, opinions, and needs, often resulting in a tendency to agree or comply with others.
Indirectness: Passive communicators may imply their needs or concerns indirectly, relying on others to pick up on subtle cues rather than stating them explicitly.
Avoidance of Conflict: Passive communication tends to shy away from conflicts and difficult conversations, often resulting in unresolved issues and unmet needs.
Lack of Assertion: Passive communicators may struggle to assert themselves, leading to a sense of powerlessness and a diminished sense of self-worth.
Advantages of Passive Communication:
Maintains harmony and avoids immediate confrontation.
May be suitable for non-contentious situations or when immediate resolution is not necessary.
May be preferred in cultures that value indirect communication and avoiding confrontation.
Potential Pitfalls of Passive Communication:
Can lead to unexpressed emotions, unmet needs, and long-term resentment.
Misunderstandings and misinterpretations are more likely due to indirectness.
May perpetuate power imbalances and prevent individuals from advocating for themselves.
Limits opportunities for personal growth and assertiveness.
Striking a Balance:
While both active and passive communication have their merits in specific contexts, striking a balance is crucial. Strive for assertiveness without aggression and active listening without dominance. Effective communication involves adapting one’s approach to suit different situations and personalities, while also recognizing and respecting the diversity of communication styles within a group or relationship.
Conclusion:
Active and passive communication styles represent two contrasting approaches to interpersonal interaction. Active communication fosters assertiveness, collaboration, and clear expression, promoting effective problem-solving and relationship building. On the other hand, passive communication prioritizes harmony, avoidance of conflict, and indirectness, which may be suitable in specific situations but can hinder personal growth and lead to unmet needs. By understanding the characteristics and potential pitfalls of both styles, we can develop a more nuanced and effective communication repertoire, contributing to healthier and more fulfilling connections with others.
In today’s fast-paced and demanding world, taking care of our mental health has become more crucial than ever. Just as we prioritize our physical well-being, nurturing our mental and emotional health is equally essential. One powerful tool for self-care and growth is mental health therapy. In this blog, we will explore the transformative potential of […]
In today’s fast-paced and demanding world, taking care of our mental health has become more crucial than ever. Just as we prioritize our physical well-being, nurturing our mental and emotional health is equally essential. One powerful tool for self-care and growth is mental health therapy. In this blog, we will explore the transformative potential of therapy, debunk common myths, and shed light on the various approaches available to help individuals lead healthier and happier lives.
Understanding Mental Health Therapy:
Mental health therapy, also known as psychotherapy or counseling, is a collaborative process between a trained mental health professional and an individual seeking support. The purpose of therapy is to provide a safe and confidential space for individuals to explore their thoughts, emotions, and behaviors, as well as to develop coping strategies and work towards personal growth.
The Benefits of Therapy:
1. Emotional Support: Therapy offers a non-judgmental and supportive environment where individuals can openly express their feelings and experiences without fear of criticism. It provides a space to be heard and understood, which can be immensely comforting and healing.
2. Self-Exploration and Insight: Therapy facilitates self-reflection and introspection, enabling individuals to gain a deeper understanding of themselves, their patterns of thinking, and their relationships. This insight can lead to personal growth and positive behavioral changes.
3. Coping Strategies: Mental health professionals equip individuals with valuable tools and techniques to manage stress, anxiety, depression, and other mental health challenges. Learning healthy coping strategies can significantly improve overall well-being and resilience.
4. Relationship Enhancement: Therapy can help individuals improve their communication and interpersonal skills, leading to healthier and more fulfilling relationships. By addressing underlying issues, therapy promotes empathy, understanding, and effective problem-solving.
5. Identifying and Addressing Trauma: Many individuals carry unresolved traumas that can significantly impact their mental health and quality of life. Therapy provides a safe space to process and heal from past traumas, enabling individuals to move forward and reclaim their lives.
Different Approaches to Therapy:
1. Cognitive-Behavioral Therapy (CBT): CBT focuses on identifying and modifying negative thought patterns and behaviors. It is highly effective in addressing anxiety, depression, phobias, and addiction.
2. Psychodynamic Therapy: This approach explores the unconscious processes and early life experiences that shape an individual’s thoughts and behaviors. It aims to uncover and resolve unresolved conflicts and traumas.
3. Mindfulness-Based Therapy: Mindfulness techniques help individuals cultivate present-moment awareness and develop skills for managing stress, anxiety, and emotional reactivity. It promotes self-acceptance and a more balanced perspective.
4. Family Therapy: Family therapy involves multiple family members and focuses on improving communication, resolving conflicts, and strengthening familial bonds. It can be particularly beneficial in addressing relationship issues and supporting individuals with mental health challenges.
Debunking Common Myths:
1. Therapy is only for “crazy” or severely mentally ill people: Therapy is for anyone seeking support, personal growth, or assistance in navigating life’s challenges. You don’t have to be in crisis to benefit from therapy.
2. Therapy is a quick fix: Therapy is a process that requires time and commitment. It is not a one-size-fits-all solution, but a collaborative journey between the therapist and the individual.
3. Only talking is involved in therapy: While talking is an essential aspect of therapy, various therapeutic approaches incorporate additional techniques such as art therapy, mindfulness, and behavioral interventions.
Conclusion:
Mental health therapy is a powerful tool that can empower individuals to lead healthier, more fulfilling lives. By offering a supportive and confidential space, therapy enables individuals to explore their emotions, gain insight, develop coping strategies, and heal from past traumas.
We are living in a time that mental health is being acknowledged and people are reaching out for help more than ever. Still, there is a huge stigma around mental health. There is certain shame associated with mental health and a feeling that it is completely different than physical health. Why? I am not sure […]
We are living in a time that mental health is being acknowledged and people are reaching out for help more than ever. Still, there is a huge stigma around mental health. There is certain shame associated with mental health and a feeling that it is completely different than physical health. Why? I am not sure I have the answer completely, but here are a few guesses.
Misunderstanding of what mental health is:
Some people still live by the “pull yourself up by your bootstraps” mindset. Which, to be completely honest, has never made any sense whatsoever to me. Mental health isn’t something you just wish away, push away, or just “get over”. Sometimes when someone is struggling with mental health they are searching for their “why”; maybe they have supportive friends and family, a good childhood, and a good job, so why are they feeling sad – they have nothing to be sad about. Have you heard or thought this before? Sometimes we don’t need a reason to be sad or struggle, it is just our reality.
Fear:
I think fear is a two way street on this topic – we are either afraid to talk about our feelings or we are afraid to hear about someone else’s feelings. From a loved one’s perspective I think there is a fear of not being able to help someone that is struggling or fear that we can’t understand, and we end up feeling helpless. From the perspective of someone struggling it is very scary that someone might dismiss the very real feelings or they will be taken to an inpatient facility. I think understanding that mental health is something that can be improved and managed with the right tools and people in our lives.
Labels:
We have heard mental health talked about in the news, social media, and on tv/movies throughout our lives. Historically, it is not always talked about in a positive light. There are labels of being seen as crazy, unfit, or unstable associated with talking about mental health. How can a struggling mother possibly feel comfortable reaching out about her postpartum depression or anxiety if she is terrified of being labeled as unfit. There are so many other examples of being labeled just because we are experiencing a difficult season in life, or maybe the season has been ongoing for a while. Either way, mental health is not one size fits all and there is no appropriate label to place on anyone struggling.
I am sure there are countless other items that can be added to this list of reasons for stigma. I do believe that if we continue to talk about our struggles openly and honestly, it will lead to not only getting help but also feeling understood. If you are looking for help with exploring and understanding your mental health struggles, our team of dedicated counselors here at 360 Counseling are ready to support you on your journey to healing.
Our team of kind and experienced therapists here at 360 Counseling are ready and willing to answer all your questions. We pride ourselves on ensuring to follow up on phone calls; even if we are not the right fit we do our best to point you in the right direction. We are lucky enough to have wonderful and talented counselors with all different backgrounds and experiences to hopefully fit your needs. When you are ready to reach out, give us a call, email or fill out an inquiry quick and easily by clicking here https://clearwater360counseling.com/contact/.
Change is such an interesting word, because it can mean so many different emotions. Saying that you are going to change your habits and start living a healthier life, that is a wonderful change. Saying that someone has changed and you don’t know them anymore, not so wonderful of a change. The problem with change […]
Change is such an interesting word, because it can mean so many different emotions. Saying that you are going to change your habits and start living a healthier life, that is a wonderful change. Saying that someone has changed and you don’t know them anymore, not so wonderful of a change. The problem with change is that we are only responsible for ourselves and our own change and growth. We may want a partner, friend, or family member to change and improve themselves all day long, but, if they are not willing to make changes it will not happen. Sometimes, and usually most of the time, the change we can make has to come from ourselves and our expectations.
I firmly believe that everyone is capable of change in life – it is part of the beauty of life and being a human being. We have little control over what happens day to day, but a shift in our thought process, a change in our career path, a change in the tone that we speak to our children – can all have an impact on our day and life. I was in a meeting once in the early days of my career when discussing with someone that “this person will never change”. That statement horrified me, and also very much saddened me. I was mad and sad because I did not believe that anyone had the right to determine if someone else was going to change or not, it was only up to the individual to make that decision.
Would that person change? Maybe not. Could that person change? Absolutely.
I once read a quote that said that one of the worst things we can do to a person is make them feel that they are unable to change. That has stuck with me over the years – sometimes we get so caught up in wanting someone else to change or even wanting change for ourselves that we forget the simple power of support. Supporting someone’s belief that against all odds, change is possible.
Here at 360 Counseling, our team of therapists are ready to help you find the strength to believe in change for yourself and support you in your journey.
Written by
Beth Polifrone, LCSW
Words like grief and hospice often ignite painful emotions or memories. That is because often these words are associated with a traumatic event, an unimaginable loss, feelings of being left behind, or fear. Here are a few of the things I have learned about death and dying throughout my time as a hospice social worker. […]
Words like grief and hospice often ignite painful emotions or memories. That is because often these words are associated with a traumatic event, an unimaginable loss, feelings of being left behind, or fear. Here are a few of the things I have learned about death and dying throughout my time as a hospice social worker.
Talk about it
People that are going through a major illness can often feel isolated in their own feelings. Sometimes this is due to their own grief and fears of what is going on in their life and with their illness. And other times, it is because no one wants to have real and scary conversations with them. People that are facing scary things need to talk about those feelings and fears, they need to feel that someone hears them and validates those feelings. The hard thing is that those who are the loved ones feel that they don’t have answers or words of wisdom that will make them feel better. And that is okay. Sometimes we need to sit with uncomfortable thoughts and feelings because they are real, hard, and scary, but to keep them inside of us is even more difficult. It is understandable to not know what to say or do – just know that it is okay to sit with feelings, hold their hand, cry together, and just be present.
Laughter
I know this one sounds strange, especially if you are in the middle of grief. Sometimes conversations don’t have to be about all the scary things of life, and it is okay to engage in old stories, share recipes, laugh at things you have done together, or look at old photos. From time to time, it’s okay to release some of the heaviness and reminisce. And if you have already lost someone, continue to share the stories of their life and let the memories be a comfort.
Guilt and Shame will surface
No matter how much we did for the person in our life and how much we logically know there is not one thing we could have done differently to change the outcome, guilt and shame can surface. This is often seen as survivors guilt or caregivers guilt. This is present in a lot of grief, but during hospice care and long term illness caregiving, it is very prevalent. While this is a normal reaction to loss, it does not feel normal to the person experiencing it and it is extremely difficult to address.
Counseling helps
Loss in life is an expected reality that everyone will experience at some point in their lives, so often we minimize our feelings because “everyone goes through this” or some other kind of justification. While this is true, grief is still significant, painful, and deeply personal to each person. There is no “one size fits all” when it comes to losing a loved one. Often times, those who are in the depths of grief feel that they can’t talk to anyone about it, maybe the people they would normally go to are also feeling the grief, so we “don’t want to bother anyone” or even worse, some people will invalidate those feelings and tell them to just get over it. In counseling we can help you navigate through the murky waters of grief and help you find ways to cope with the loss while still being able to cherish memories. Our team of therapists at 360 Counseling are well trained and ready to help you.
Author
Beth Polifrone, LCSW
Hopefully you have experienced what it is like to have a best friend or to be a best friend. A best friend is someone that has your back when all else fails in the world, the person you can run to whether things are going the best or the worst of your life. Best friends […]
Hopefully you have experienced what it is like to have a best friend or to be a best friend. A best friend is someone that has your back when all else fails in the world, the person you can run to whether things are going the best or the worst of your life. Best friends can take so many shapes – they could be the person you met in gym class in the 6th grade, the person at work that makes it bearable, your spouse, or it could even be your fluffy little four-legged friend. It’s for you to decide, it is your best friend after all.
But why can’t we be our own best friend too?
I have found that more often than not, we are our own worst enemies far more than a friend. We can spend so much time and energy beating ourselves down, especially when we are going through depths of depression or any other life event.
Sound familiar? Maybe you look in the mirror and think awful and terrible things about yourself. Maybe you make a simple mistake and chastise yourself for being so stupid or thoughtless. Maybe when you are experiencing significant life changes or mental health challenges you compare yourself to everyone else and think that you are lazy or worthless. Our hope is that we can bounce back and correct ourselves, that we are able to keep our chin up and see the positive side of things. But, that is not always the case and often not realistic, especially if we don’t have a great support system or if we don’t tell other people how we feel.
Thinking about being your own best friend – would you let your best friend from 6th grade or your partner to be talked to the way that you might sometimes talk to yourself? Would you stand aside while someone criticized and belittled your friend, the same person that you adore and think the world of? No! Most of us would do everything we could to protect them, we would chase that person off and tell our friend they are beautiful, smart, compassionate, funny, amazing and on and on and on (I get it, you really love your friend!). So why, can we not do that for ourselves? Why do we allow such toxic punishment?
Here’s the deal. You deserve better. You deserve the kindness, patience, and compassion you would give to your best friend. You deserve to be your own best friend. Our team of compassionate and skilled therapists at 360 Counseling are here to help you.
There is a quote that says, “Ships don’t sink because of the water around them. Ships sink because of the water that gets in them.” This has always been a very moving quote because it always seems like life happens to us, or that we are destined for bad things in our lives. The ship […]
There is a quote that says, “Ships don’t sink because of the water around them. Ships sink because of the water that gets in them.” This has always been a very moving quote because it always seems like life happens to us, or that we are destined for bad things in our lives. The ship continues to take the risk of sinking, even though it is surrounded by water and constant threat of defeat. That is life in all entirety – the risks are all around us as are the threats to harm or hurt us. These threats could be a multitude of things, such as relationship stress, toxic people, money, school, work, or even sometimes just the thoughts in our own heads. Yet, we must move forward every day. That causes quite a bit of anxiety, right? Anxiety leads us to feel paralyzed at times or to be continuously fearful of the “what ifs” in life; and it can drive us to act irrationally or internalize absolutely everything. But that isn’t what the ships teach us, is it? The ships in the water teach us to prepare and plan for what could happen, but not to be so afraid as to not move forward with our journey. That is how counseling can help – we work to prepare ourselves for what life can throw at us since we cannot always prevent things from happening.
At 360 Counseling we have a team of wonderful therapists that look forward to helping you on your journey and to figure out how not let the water in, whatever that may be, and how to thrive with your own personal growth.
COVID and Depression Are your struggling with added stress from COVID. You are no different than many others struggling. Clients who already have depression are stating COVID depression is worse. There’s no easy fix for recovering from depression, and finding the energy and motivation to take the first step can be tough. But you have […]
COVID and Depression
Are your struggling with added stress from COVID. You are no different than many others struggling. Clients who already have depression are stating COVID depression is worse. There’s no easy fix for recovering from depression, and finding the energy and motivation to take the first step can be tough. But you have more control over your mood than you may realize.
Here are some helpful tips to help get through these difficult times.
It’s true that these are painful and worrying times, and few people have much to be cheerful about at the moment. But at the same time, depression can make things seem even worse than they really are. When you’re depressed, everything is filtered through a lens of negativity. By simply recognizing that, you can start to change your focus and take the first step to feeling more optimistic.
Distract yourself
When you’re depressed, out of work, and isolated from your social network, the negative thoughts running over and over in your head can seem never ending. But you can break the cycle by focusing on something that adds meaning and purpose to your life. Perhaps there’s something you’ve always wanted to learn, like a new language or a musical instrument? Or perhaps you’ve always wanted to write a novel, take up cooking, or grow your own vegetables? Focusing on a project or goal, even a small one, can give you a welcome break from negative thoughts and worries—and add a sense of meaning to your days.
Find simple sources of joy
While you can’t force yourself to have fun, you can push yourself to do things that will boost your mood throughout day. Try listening to uplifting music (even getting up and dancing around if you can) or finding a reason to laugh by watching funny videos on YouTube or episodes of your favorite sitcom. Spending time in nature—whether it’s walking in the park, paddling on the beach, or going for a hike—can ease stress and put a smile on your face, even if you’re alone. Or try playing with your kids or a pet—they’ll benefit as much as you will.
Limit your consumption of news
Yes, you want to stay informed, but over consuming sensationalistic news or unreliable social media coverage will only fuel your negativity and fear. Limit how often you check news or social media and confine yourself to reputable sources.
Maintain a routine
Sleeping too much or too little, skipping meals or exercise, and neglecting your personal care only feeds into your depression. Establishing and maintaining a daily routine, on the other hand, adds structure to your day, even if you’re alone and out of work. Try to include set times for exercising, spending time outside, and communicating with friends each day.
Express gratitude. When you’re depressed, especially at this awful time, it can seem that everything in life is bleak and hopeless. But even in the darkest days, it’s usually possible to find one thing you can be grateful about—the beauty of a sunset or a phone call from a friend, for example. It sounds cheesy but acknowledging your gratitude can provide a respite from negative thinking and really boost your mood.
Find new ways to engage with others
Meeting friends and family in person is still difficult for many of us at the moment, but that doesn’t mean you have to resign yourself to feeling isolated and alone. While nothing beats the mood-boosting power of face-to-face contact, chatting over a video link, on the phone, or via text can still help you feel more connected. Reach out to close friends and family, take this opportunity to look up old friends, or schedule online get-togethers with groups of people. Even if your depression symptoms make you want to retreat into your shell, it’s vital you regularly stay in contact with people.
How to really CONNECT with others
Whether you’re talking with a friend or loved one at a social distance, via video, or on the phone, it’s important to strive for more than just a surface connection. The deeper the connection you establish, the more you’ll both benefit.
Move beyond small talk
To really establish a connection that will ease your loneliness and depression, you need to take a risk and open up. Sticking to small talk and limiting yourself to a surface connection with others can actually make you feel even lonelier.
Share about yourself
Open up about what you’re going through, the feelings you’re experiencing. It won’t make you a burden to the other person. Rather, your friend or loved one will most likely be flattered that you trust them enough to confide in them, and it will only deepen the bond between you.
Nothing needs to get “fixed”
Depression relief comes from making a connection and being heard by someone. The person you talk to doesn’t need to come up with solutions, they just listen to you without judging or criticizing. And the same is true when you’re listening to them.
Adopt healthy daily habits
Your daily habits can play a big role in helping you to overcome depression. During this health crisis, it’s tempting to slip into bad habits, especially if you’re stuck at home and not able to work. You may sleep irregular hours, overeat to relieve the stress and boredom, or drink too much to fill the lonely evenings. But by adopting a healthier daily routine, you can bolster your mood, feel more energized, and relieve symptoms of depression.
Get moving
Exercising is one of the last things you feel like doing when you’re depressed—but it’s also one of the most effective ways of boosting your mood. In fact, regular exercise can be just as effective as antidepressant medication in relieving depression. Even if you’re still under lockdown or a stay-at-home order, there are creative ways to fit movement into your daily routine.
Practice relaxation techniques
Incorporating a relaxation technique such as meditation, progressive muscle relaxation, or a breathing exercise into your daily schedule can provide a welcome break from the cycle of negative thinking, as well as relieve tension and anxiety.
Eat a mood-boosting diet
In times of stress, we of often turn to “comfort foods” packed with unhealthy fats, sugar, and refined carbs. But these foods, along with too much caffeine and alcohol, can adversely impact your mood. Instead, focus on fresh, wholesome foods whenever possible and increase your intake of mood-enhancing nutrients such as omega-3 fatty acids.
Sleep well
Just as depression can impact your quality of sleep, poor sleep can also contribute to depression. When you’re well rested, it’s easier to maintain your emotional balance and have more energy and focus to tackle your other depression symptoms. Changing your daytime habits and bedtime routines can help improve how well you sleep at night.
Use reminders to keep yourself on track
When you’re depressed, it’s easy to forget the small steps that can help to lift your mood and improve your outlook. Keep reminders of the tips that work for you on your phone or on sticky notes around your home.
360 Counseling is always here for you. Please give us a call at 727-804-8623 to schedule an appointment.
360 Counseling has partnered with the John Morroni Legacy Foundation to offer grant funded Counseling for First Responders and their families. If you know someone who is in need of Individual, Family or Couples counseling please refer to the following website. https://www.morronifoundation.org/first-responders-mental-health
360 Counseling has partnered with the John Morroni Legacy Foundation to offer grant funded Counseling for First Responders and their families. If you know someone who is in need of Individual, Family or Couples counseling please refer to the following website.
https://www.morronifoundation.org/first-responders-mental-health