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7 Unique Approaches to Overcome Anxiety, Depression, and Stress
- hr8746
- Jan 3, 2024
- 5 min read
Battling the highs and lows of anxiety, depression, and stress often seems like an ongoing struggle. We're all familiar with the standard techniques – think deep breathing, meditation, and the like. However, there are moments when these traditional methods start to lose their spark, feeling more routine than rejuvenating. At Caritas Behavioral Health Services LLC, we believe in venturing beyond the beaten path in pursuit of mental well-being. Here's 7 Unique Approaches to Overcome Anxiety, Depression, and Stress to help you navigate your emotions:
On this page:
1) Discover how someone without anxiety or depression would handle the situation
Think of someone known for their composure – it could be anyone from a public figure to a fictional character.
Envision how they would navigate your current challenges. What would be their thought process, their emotional response, or even their body language?
Try adopting some of these traits. If it's challenging, imagine them advising you on the situation and implement their suggestions.
2) Do a ritual to get rid of upsetting feelings
Shower Visualization:
Take a relaxing shower.
Visualize the water washing away your stress and anxiety.
Imagine stress draining away with the water, symbolizing a fresh start.
Imaginary Trash Can:
Envision a mental image of a trash can.
Mentally 'throw' unwanted feelings and thoughts into this bin.
This act symbolizes discarding negative emotions and clearing your mind.
Paper and Pen Technique:
Write down or draw your negative emotions on a piece of paper.
This process helps in acknowledging and confronting these feelings.
After writing, either shred or crumple the paper.
Discard it into a real trash can, symbolizing the removal of these emotions from your life.
Burning Ritual:
As an alternative, safely burn the paper with your written feelings.
Ensure this is done in a safe environment, like a fireproof container and in a well-ventilated area.
The act of burning symbolizes a more definitive end to these negative emotions, akin to a cleansing ritual.
Mindful Contemplation:
As you engage in these activities, practice mindful contemplation.
Reflect on the act of letting go and the transient nature of emotions.
Embrace the feeling of relief and lightness as you physically and symbolically release these burdens.
These methods combine physical actions with mental symbolism, providing a powerful toolkit for managing stress and negative emotions in a creative and cathartic way.
3) Create a grounding object to use when you want to decrease anxiety and depression
Grounding objects help us focus on the present moment so that we don’t stress about the past or the future. They also bring a sense of comfort and safety in the present moment.
You can create a grounding object that is small enough to carry with you so that you can use it to feel better at any time that you might need a boost in your mood. Some ideas: make a credit card sized collage to keep in your wallet or purse, draw or paint a soothing symbol or picture that can fit in your wallet or purse, make a piece of jewelry that you can wear, make a keychain that you can keep with you, or paint a rock that you can carry around with you.
When you are anxious or depressed, hold your object and tell yourself soothing things. You can say, “I am going to be okay” or “I have gotten through a lot of things, and I will get through this, too”. You can also tell yourself what day and time it is, where you are, or other facts about the present so that you can fully focus on the present moment.
4) Find a soothing place
Redirect your imagination from negative scenarios to a comforting place.
Engage all your senses in this visualization. If it’s a beach, for instance, imagine the colors, sounds, smells, and sensations in vivid detail.
5) Write down at least 3 things that you are grateful for
Our brains have what is called a negativity bias, which means that they focus on negative things as an attempt to help us survive. It helps to train our brains to think positively by practicing gratitude.
here are some examples:
Daily Gratitude Practice:
Dedicate a few moments each day to reflect on what you're grateful for.
Aim to list at least three things, no matter how big or small.
This practice helps rewire your brain to recognize and appreciate the positives in life.
Understanding Negativity Bias:
Recognize that our brains are wired to focus on the negative, a trait meant for survival.
Acknowledge that this negativity bias can be counteracted with conscious effort.
Practicing gratitude is a way to train your brain to identify and savor positive aspects.
Personal Traits and Achievements:
Write about personality traits you value in yourself, such as kindness, resilience, or a sense of humor.
Reflect on your accomplishments, whether they're career milestones or personal victories like overcoming a fear.
Simple Joys and Daily Pleasures:
Note the small, everyday joys, like a perfect cup of coffee or the warmth of the sun.
These seemingly minor details can significantly boost your mood and perspective.
Memorable Events and Experiences:
Reflect on recent special occasions or events that brought you happiness.
Celebrate moments of joy and connection, from family gatherings to personal achievements.
Acknowledging Support and Comforts:
Be thankful for aspects of your life that provide support and comfort.
This might include good health, a supportive social circle, or financial stability.
Consistency is Key:
Make gratitude journaling a regular practice for the best results.
Consistency helps in gradually shifting your mental focus from negative to positive.
By incorporating these practices into your daily routine, you can cultivate a more positive outlook, counteract the brain's negativity bias, and enhance your overall sense of well-being.
6) Volunteering
Finding Personal Fulfillment:
Volunteering can provide a deep sense of personal satisfaction and fulfillment, knowing you’re contributing positively to society.
Engaging in altruistic activities often leads to a heightened sense of purpose and self-worth.
Building Community Connections:
It's an opportunity to connect with like-minded individuals, fostering a sense of community and belonging.
These connections can lead to lasting friendships and a supportive network, which is beneficial for mental health.
Learning and Skill Development:
Volunteering offers a chance to learn new skills or develop existing ones in a real-world setting.
It can be a platform for personal and professional growth, enhancing your resume and broadening your experiences.
7) Digital Detox
Enhancing Mindfulness and Presence:
A digital detox helps in cultivating mindfulness, allowing you to be more present in the moment and fully engage with your immediate environment.
It encourages you to appreciate the world around you without the distraction of digital devices.
Reducing Stress and Anxiety:
Regular breaks from digital devices can significantly reduce stress and anxiety levels, often exacerbated by constant connectivity.
It provides a mental break from the continuous influx of information and social media pressures.
Improving Sleep Quality:
Limiting screen time, especially before bedtime, can lead to better sleep quality. The blue light from screens can disrupt sleep patterns.
A digital detox promotes a more natural sleep cycle, contributing to overall health and well-being.
Discover what works best for you
At Caritas Behavioral Health Services LLC, we believe in exploring a variety of approaches to find what truly resonates with you. Remember, managing anxiety, depression, and stress is a personal journey, Stay open to new experiences and be gentle with yourself along the way.
