Feeling Down, Worried, or Anxious? Here are some tools that can help:

Have you been feeling down or anxious, but don't feel ready to seek professional help? Are you already seeking help and support from a licensed therapist, but would like some additional resources that could help improve your mood and lessen anxiety? Below are several steps you can take in addressing mild to moderate depression or anxiety.

1)  Change your thoughts

Every single person has thoughts that automatically come into our mind and pass through, influencing our mood.  We are often not even aware of these thoughts, yet they have power over how we feel. Dr. David Burns wrote an amazing book called  The Feeling Good Handbook. I often recommend this book to my clients as a complement to therapy. However, this is also a great starting point when you are feeling down or worried, and aren't quite ready so seek out a therapist. Look at this list of cognitive distortions (or messed up thoughts). Do you identify with any of them? Many of our negative automatic thoughts are actually distorted, and can be challenged and changed with the use of a thought record. A Cognitive-Behavior Therapist can help you to identify these thoughts, and walk you through using a thought record and other tools allowing you to change your mood through changing your thoughts.

2) Stop, Breathe, and Think

Most of us have our smart phones with us 24 hours a day. While smart phones can be a distraction, there are also tools available that can help us take a short break and refocus. My favorite new app is called Stop, Breathe & Think.  This app is free and is available in Android, Apple, and Web formats.  The app is visually appealing and is simple to use. It allows you to "check in", assessing your current emotions, and how you are feeling physically. It then provides you with several options of a short breathing exercise or meditation. The meditation is down-to-earth, providing calm centering in the midst of a chaotic world. Meditation can assist with both improving your mood and lessening anxiety or worry. Most will notice the calming benefits with just one use, but the benefits multiply as you integrate meditation into your daily life. In addition to the free meditations, the app offers other meditation packages for a small fee benefiting the organization Tools for Peace.

3) Exercise

Gah. When you feel down, exercise is often the last thing you want to do. However, exercise has many mental health benefits. It can burn off excess anxious energy. It releases endorphins, our natural "feel good" hormones! Exercise can also help you to fall asleep faster, and sleep more heavily.

If you are feeling down, and would rather sit on the couch or curl up in bed, the chances of your mood improving are slim to none. However, once you force yourself to get moving, your chances of an improved mood are much greater. Consistent exercise will also aid with improving your mood over time.

When professional help is a necessity:

Seeking the help of a licensed therapist can be helpful in addition to the ideas mentioned above when you are experiencing mild to moderate depression or anxiety. However, you need to seek out a professional licensed therapist if you:

1) Are having suicidal thoughts

2) Are struggling to maintain your daily home, work, or school responsibilities

3) Are crying on a daily basis

4)  Worry or anxiety is keeping you from participating or enjoying activities

If you are having suicidal thoughts, you should seek help as soon as possible. The National Suicide Prevention Lifeline number is 1-800-273-8255 and is available 24/7