In addition to the cognitive behavioral therapy you are probably doing with your counselor or psychologist, there are several things you can do in between sessions to promote positive emotions and reduce the impact of negative emotions.
1. Get enough sleep. Sleep is not just something that is nice to have; it is a basic need. Adults need at least seven hours of sleep most nights. If you are getting fewer than that on a regular basis, you are jeopardizing both your mental and physical health, and it’s time to make some changes.
2. Move your body. Although vigorous exercise can be a stress reliever and increase anti-depressant neurotransmitters for many people, for others it can be triggering and/or painful. So the trick here is to move your body in ways that you enjoy and that feel good. You don’t have to break a sweat to reap the benefits of physical activity.
3. Spend time with nature. Whether you like the beach or the forest, listening to the birds or hiking with your dog, being outside and allowing for feelings of *awe* can calm your busy mind and change your perspective.
4. Talk it out. A client recently shared with me that she felt guilty for “judging” others’ behaviors and “venting” about it to her husband. As she described the situation, I shared my observation that she was neither judging nor venting (not that there’s anything wrong with that). What she was doing was talking through a situation that she didn’t previously understand. She was examining and analyzing something unfamiliar, and developing insight into her own cacophony of thoughts and feelings.
5. Journal. If it’s too rainy or cold out, or there’s nobody available for talking, or you just feel like exercising your creativity, you can also calm your busy mind by journaling. Of course journaling boosts your insight as well, can help provide clarity on choices and values, and help you solve problems.
6. Breathwork. Breathing exercises (including mindful meditation and restorative/yin yoga) can help your nervous system to better manage stressors and better evaluate threats. Even if you’ve never taken a yoga class or joined a meditation group, you can do breathwork… in a quiet place, just start to pay attention to your breathing, take your time with it, allow a slow rhythm to develop, visualize the clean oxygen filling your diaphragm on the inhales, imagine toxins being expelled on the exhales, and keep going.
7. And of course there are many other harmless ways to boost your mood and reduce your distress… listen to music, take a bath or shower, aromatherapy, art therapy, massage, self-soothing touch, tapping, intentional shaking/trembling, practice self-compassion, practice gratitude, hug someone (consenting of course) or something, sex/intimacy (a consenting adult of course), laughter, silliness, petting/playing with a pet, change your environment for a moment, stretch, create some affirmation post-it notes….
1. Get enough sleep. Sleep is not just something that is nice to have; it is a basic need. Adults need at least seven hours of sleep most nights. If you are getting fewer than that on a regular basis, you are jeopardizing both your mental and physical health, and it’s time to make some changes.
2. Move your body. Although vigorous exercise can be a stress reliever and increase anti-depressant neurotransmitters for many people, for others it can be triggering and/or painful. So the trick here is to move your body in ways that you enjoy and that feel good. You don’t have to break a sweat to reap the benefits of physical activity.
3. Spend time with nature. Whether you like the beach or the forest, listening to the birds or hiking with your dog, being outside and allowing for feelings of *awe* can calm your busy mind and change your perspective.
4. Talk it out. A client recently shared with me that she felt guilty for “judging” others’ behaviors and “venting” about it to her husband. As she described the situation, I shared my observation that she was neither judging nor venting (not that there’s anything wrong with that). What she was doing was talking through a situation that she didn’t previously understand. She was examining and analyzing something unfamiliar, and developing insight into her own cacophony of thoughts and feelings.
5. Journal. If it’s too rainy or cold out, or there’s nobody available for talking, or you just feel like exercising your creativity, you can also calm your busy mind by journaling. Of course journaling boosts your insight as well, can help provide clarity on choices and values, and help you solve problems.
6. Breathwork. Breathing exercises (including mindful meditation and restorative/yin yoga) can help your nervous system to better manage stressors and better evaluate threats. Even if you’ve never taken a yoga class or joined a meditation group, you can do breathwork… in a quiet place, just start to pay attention to your breathing, take your time with it, allow a slow rhythm to develop, visualize the clean oxygen filling your diaphragm on the inhales, imagine toxins being expelled on the exhales, and keep going.
7. And of course there are many other harmless ways to boost your mood and reduce your distress… listen to music, take a bath or shower, aromatherapy, art therapy, massage, self-soothing touch, tapping, intentional shaking/trembling, practice self-compassion, practice gratitude, hug someone (consenting of course) or something, sex/intimacy (a consenting adult of course), laughter, silliness, petting/playing with a pet, change your environment for a moment, stretch, create some affirmation post-it notes….
