Managing Anxious & Depressive Symptoms
By Jacklyn Fairchild, MS, LPCC, CCTP
Although individuals may experience anxiety or depressive symptoms for various reasons, there are a number of strategies to reduce these negative feelings. Practicing these skills ahead of time (while calm) may increase the likelihood that these coping skills will be used during times of emotional distress. Parents can model the use of these skills for their children by implementing them as a part of their own coping process. If symptoms are severe, seek additional support through a qualified mental health professional to determine the best way to address your unique symptoms.
Deep Breathing- Slow, paced deep breathes in through the nose, blow out through the mouth.
Muscle Relaxation- Tensing a specific muscle group, holding it for 5 seconds, then relaxing the muscles.
Calming & Creative Activities- Adult coloring books, sketching, painting, cooking, listening to/writing music, molding clay/Play-Doh, reading.
Journaling- Writing out feelings, worries, and events may help express thoughts and feelings more easily than verbalizing them.
Mindfulness- Staying in the present moment and letting feelings come and go, without holding onto them for too long.
Get Moving- Exercise and get active, such as playing a sport, walking, or stretching.
Think Positive- Recognizing negative thoughts when they occur and work to think in more positive ways can help improve your mood.
Communicate- effective communication is important in letting others know how you feel. “I” messages support ownership of one’s own feelings, even if these feelings were in direct response to the choices or behaviors of someone else.
Gratitude- practicing gratitude helps one appreciate the good in their lives, instead of focusing on things they are lacking or wish they had. This creates a more positive, appreciative effect and can boost feelings of happiness and satisfaction.
Spread Kindness- doing something kind for another person not only makes others feel good, but it helps you feel better as well! Send someone a note, offer help without being asked, give a compliment, volunteer your time, or check-in on friends, neighbors, and relatives.