There are a growing number of resources about how to maintain and optimise good mental health. But what if you’re not feeling great? Perhaps you’re feeling low, anxious, panicked or stressed, what strategies can you consider implementing?
When considering coping strategies, it can be helpful to remember that what may work for one person may not work for another, so it can be useful to have a toolbox of strategies to draw from. Below are just a few you may want to add to your toolbox:
1) Talk to Someone Trusted
Find someone in your life you trust; it may be a friend, family member, a GP or psychologist. Let them know how you’re feeling or what you have been experiencing. You may find you feel better just by sharing your concerns, or they may be able to offer helpful advice or guide you in seeking support.
2) Identify Negative Coping Strategies
It is important to identify any unhelpful coping strategies which may be negatively impacting your mood. These tend to be things that momentarily make us feel better, but ultimately make us feel worse. When you identify a negative coping strategy, try to replace it with a positive one.
3) Diaphragmatic Breathing
Abdominal or diaphragmatic breathing can be a great way to calm anxiety, it stimulates the parasympathetic nervous system, reducing the “fight or flight” response and signals to your brain and body that “everything is ok”. An example is:
- Breathe deeply in to to the stomach in for 5 seconds (putting your hand on your stomach to feel is rise may be useful)
- Hold the breath for 3 seconds
- Breathe out for 7 seconds
- Repeat 12 times or for as long as you like
4) Mental Re-framing
This process involves identifying an emotion or stressor and thinking about it differently. For example, when receiving constructive feedback about a project at work. You could think “I am a failure, why can’t I get things right… I’m never going to be good at this”. Or you can re-frame it to: “I can learn and improve from this feedback. I am still new at this and learning, so I’m bound to make some mistakes”. It can take time to practice this technique and make a habit of it, however it can be very effective in shifting perspective, reducing stress and pessimism.
5) Increasing Activity
Activity can help you to feel better physically and psychologically. It can also serve as a distraction from unwanted thoughts and provide a sense of achievement. Activity doesn’t need to be working out in a gym, it can be any activity that involves movement that you find pleasurable. You may also find it actually makes you feel less tired and lethargic.
6) Seek help
Sometimes we need a bit of extra help, and that is nothing to be ashamed of. Seeking help from a professional can be a very effective way of identifying problems and building a toolbox of effective coping strategies.
Research local psychologists to find one you think will be a good fit for you.
If you or someone you know is grappling with mental health or wellbeing feel free to give us a call on (08) 9226 4489 or book online via our webpage.
