Cognitive Long-term Tools

A lot of the time when you're feeling down, psychology will mention a lot of tools for "acute" or short-term solutions for dealing with bouts of depression, anxiety or other issues. 

We may take these to heart and use them, but still find that things will crop up again like a bad apple. 

Are we doomed to remain in a cycle of ups and downs forever?

Well--are you actually changing any of your habits long-term? 

Are the tools you try just a band-aid for when you're down or upset?

This doesn't discount those tools--we all need a wide range of options to help with our mental health habits, but maybe it's important to look at some of the larger habits and behaviors. 

Somatic strategies

• Eat a healthy diet (for you)

• Get enough sleep (at least 7 hours)

• Exercise regularly

• Use medicine and supplements that are useful for you

These are really common, and hopefully you do them already, but take a look at your habits, and see if you can nudge any of them to be slightly better--you might need a little more exercise, so add ten minutes, or increase the intensity. You might not be good at getting to sleep on time, so give yourself a little more downtime away from screens before it's really time to sleep. Some of us struggle to do the healthy things, and it can be difficult to find the right balance. Find where you can improve these just a little, it could make a big difference in how you feel. 

Behavioural Strategies

• Replace bad habits

• Set clear boundaries

• Prioritize self-care

• Face fears and solve issues

• Build and nurture supportive networks

This is largely an extension of the Somatic strategies, finding your boundaries, and keeping them clear is important for our mental health and avoiding burnout. Specifically making time for connection and building networks is also important for our mental health--you don't have to be a social butterfly, just having 5 people you connect with for different things is huge. 

Cognitive long-term Strategies

• Active learning in therapy - Ultimately therapy is about changing our perspective, or changing habits to help us grow, so try to tackle things with your therapist, don't just complain, that won't solve any issues in the long-run. 

• Become curious about negative emotions - Why do you feel negatively about things? What brings it up? Are they covering for a different emotion?

• Process emotions effectively -  Spend a set amount of time worrying, write down issues, try to identify the root and IF there are solutions or you need to just acknowledge them

• Replace negative thoughts  -  i.e. avoid catastrophizing, black and white thinking, emotional reasoning, and trying to mind-read

• Avoid discounting positives When someone gives you a compliment, don't say "oh it's nothing" or "You're too kind" Acknowledge them and just say "Thank you" like you mean it.

• Journal with gratitude - Think about your day, or if you prefer to journal in the morning, the previous day, pick a few things you're grateful for, and think about the world, what are you just happy about the existence of? 

• Address avoidance and worry

• Use mindfulness daily - Journaling, meditation, reading, walking mindfully, there are many ways to practice mindfulness, add some quiet, curiosity and introspection into your daily life. 

I know you have it in you to make positive adjustments, you just need to believe in yourself too!

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