Breaking negative thought patterns will help you feel better.
The first step is being aware of your patterns.
Pay close attention to your thoughts and triggers:
- What happened in your day right before your mood got worse?
- Which negative thoughts seem to worsen your mood?
To understand the link between your thoughts and emotions, try journaling. To get started, use these prompts.
Practice gratitude:
- Write down or say something you're grateful for every day, even when you're already feeling good.
- When your thoughts take a negative turn, come up with three things you feel grateful for.
- If this feels challenging, focus on small gratitudes, such as the sun coming out or the delicious apple you ate.
Shift your focus to something positive:
- When you're feeling down, help yourself let go of things out of your control by focusing on something positive you can do in the moment.
- For example, tidy your desk, take a few deep breaths, take a stretch break, listen to a song you love, text or call a friend or loved one, etc.
Practice mindfulness every day – Read more: Mindfulness Exercises.
Focus on your breath – Different breathing techniques can help you relax and feel better. Read more: Calming Breathing Techniques.
If you're still feeling down or are having difficulty with these coping skills, please reach out to us or another provider.
If you ever feel you may harm yourself, please call 9-1-1, go to your local emergency room, or contact the suicide hotline by calling or texting 9-8-8.
To improve your mood, start by focusing on your triggers, then try exercises to support positive thoughts.
