"Happiness is not something ready made, it comes from your own actions" Dalai Lama XVI"

 -  Dali Lami

DEPRESSION/ANXIETY/WORRY AND NEGATIVE THOUGHTS

Depression, Anxiety, Worry and Negative Thoughts tend to spiral. The longer you spend time with it, the deeper into it you can get.  The more you repeat this negativity, the more difficult it may be to “break the spell”.

It takes a deliberate act of will to stop these thoughts. Deliberately choosing to break out of these negative cycles of thinking may be difficult at first (especially if you are highly anxious), but with practice it will get easier.

Below are some examples of alternative activities and experiences that can help you shift out of your mind and away from Negative Thinking.

  1. Do Physical Exercise. This can be walking, running, dancing or just vigorous household chores. Exercise decreases anxiety by metabolising excess adrenaline and releasing skeletal muscle tension. Exercise raises Serotonin and Endorphin levels in the brain aiding relief of negative symptoms.
  2. Do Progressive Muscle Relaxation and/or Abdominal Breathing. This should be done for 5 or 10 minutes until you feel fully relaxed and freer from negative thoughts.
  3. Listen to evocative music to release repressed feelings. Listening to sad music or angry music can help you access feelings. It’s important to curtail this, give yourself a song or two so you are accessing the feelings just for a limited amount of time.
  4. Distraction. You can only have one thought in your head at any one time. Changing your minds focus from the negative thought to:
  5. Alphabetically listing all the Counties in Ireland
  6. Naming all the States in America                             (These Distraction techniques are great to use at night time to stop racing thoughts)


Other Distractions: T.V., Reading, Computer Games, Gardening, Arts and Crafts

Talk to Someone. Converse with someone about something other than your worry/anxiety etc. If you feel it would be good for you to talk about those feelings, give yourself an allotted amount of time i.e. 20 minutes, then move on to something more light/fun.

Worry Box: this is a time in your day where you allow yourself to feel all your anxieties and worries for a particular amount of time (20 min’s in the morning is best). If worries or anxieties come up during that day, put them in the Worry box till the following day when you can look at them.

Affirmations: “these are just thoughts, they are fading away”/ “I am whole, relaxed and free from worry” – Choose an affirmation to suit your situation.  

 
 

 

 

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