Stress relief

Practice Thought Awareness with CBT:

Start by becoming more aware of your thought patterns. Notice negative or self-critical thoughts as
they arise.

Challenge these thoughts by asking yourself if there's evidence to support them. Are there
alternative explanations?

Replace negative thoughts with more balanced and realistic ones. This process can help reframe
your perception of situations.

Engage in Regular Physical Activity:

Exercise has been shown to have a positive impact on mood and depression. Aim for at least 30
minutes of moderate exercise most days of the week.

Engaging in physical activity releases endorphins, which are natural mood lifters.

Establish a Routine:

Depression often disrupts daily routines. Establishing a consistent routine can provide a sense of
stability and purpose.

Include activities you enjoy and tasks that give you a sense of accomplishment.

Practice Mindfulness Meditation:

Mindfulness involves paying attention to the present moment without judgment. It can help you
detach from negative thought patterns.

Start with short meditation sessions. Focus on your breath or bodily sensations and gently bring your
attention back whenever your mind wanders.

Socialize and Connect:

Depression can lead to isolation, but social support is crucial. Connect with friends, family, or
support groups.

Even if it feels challenging, spending time with loved ones and engaging in social activities can help
improve your mood.

Prioritize Self-Care:
Engage in activities that bring you joy and relaxation. This could be reading, taking baths, gardening,
or listening to music.

Set aside time each day for self-care, even if it's just a few minutes.

Challenge Avoidance Behavior:

Depression can lead to avoiding situations that may trigger discomfort. Gradually facing these
situations with a supportive approach can reduce anxiety in the long run.

Monitor Your Sleep Patterns:

Sleep disturbances are common in depression. Aim for a consistent sleep schedule and create a
comfortable sleep environment.

Avoid excessive napping during the day, as it can disrupt nighttime sleep.

Seek Professional Help:

If your depression symptoms are severe or persistent, consider seeking help from a mental health
professional, such as a therapist or psychiatrist.