Self-Reflection
Feelings are mentionable and manageable. Do not worry about having negative emotions. Taking the time to process your feelings will help you get into a happier frame of mind faster and more easily. Being aware of your mental state also will allow you to figure out which coping skills you should use.
Observe your own experiences without judging or dismissing them. Ask questions like: “What happened here?”; “What did not go well today and why did it occur?”; “What are my choices and how am I doing now?”; “What would I do differently if I could relive today?”; “What was successful and how can I ensure that it reoccurs?”; “What can I do tomorrow to fix a problem?”; and “How can I be kinder and more responsible to myself next time?”
Each day, perform brief check-ins (in the morning, at midday and at night) to assess your physical, mental and emotional states. Note trends over time and what appears to be helping, such as keeping busy or having a routine. You may realize that there is a particular time of day where you feel your best or are most productive. Track any symptoms you are experiencing and how they change or remain the same. Avoid anything that you know may trigger depression or other mental health issues for you. This could include activities, music, people, and styles of clothing or personal grooming.
Say one nice thing about yourself on a daily basis. Have a notebook to record positive things you notice about yourself, large and small. Every day, write down something you did really well and another that you want to try to do differently tomorrow. Monitor your musings and look for inspirational quotes to help combat any distorted thinking.
Trust your instincts, especially if you only have a split second to make a decision. “Gut reactions” are a genuine thing. If you feel nauseous or your hands get clammy, your body could be sending you signals about a potentially dangerous situation. Learn from past mistakes. They will help you make more informed choices in the future.
It is okay to admit that you are not coping, to cry and to ask for help. Remember that everyone experiences difficulties and challenges. Try to live an outward focused life, spending time with others and volunteering in the community. Find positive friends with whom you can be authentic and honest. Self-reflection, especially contemplating the beneficial things in your life, can help lessen depression and anxiety.