Control your thoughts, Control your mood.

Moods.

We seem to have so many of them.

At any given moment, our mood can be so easily manipulated by our thoughts.

Happy one moment, raging with anger the next. All because that guy cut us off on the highway. That single moment in time can drastically change our mood, from positive to negative. Cyclic negative thoughts devour our conscious mind. It can be like an endless battle for those that have difficulty getting a grip on their thoughts. Remember, your thoughts impact your mood.

How can we gain back our control?

The truth is, you were always in control.

Relfecting on your thoughts will help you to become more aware of how your thoughts influence your mood. By implementing some techniques [that I will discuss in a moment], you can learn to have better control, which will help you become ‘less’ reactive to your negative thoughts.

Acknowledge your thoughts for exactly what they are… just thoughts. They are thoughts with no action. You create the action, or perhaps you choose to take no action. Nevertheless, the choice is yours.

A few techniques that have been helpful for me:

1) Thought record

Keeping a thought record helps you to identify a trend in negative thoughts and feelings. It helps you to become more self-aware, which in turn allows you more control over how you respond to your thoughts. Ultimately you have the power. You can choose to hold on to a thought or you can disregard it. If it is causing you distress, it may be better to let it go, for now. If it is something that is worth a second look, you can always revisit it at later when your mind is more calm and clear. But before you do, ask yourself, is it really worth it?

2) Thought Challenging

Challenging your thoughts allow you to see things in more than one perspective. Ask yourself:

Is it really worth it? Will it matter tomorrow, a week, a month or a year from now? Could the opposite be true? What evidence do I have to support this thought or assumption? What level of importance does it really hold? Is it something that is needed or wanted? What advice would I give to a friend in a similar situation? Does a decision need to be made right this second, or can I give it a few days?

Take a step back and re-evaluate your situation from a different perspective. Chances are nothing is really as urgent or significant as what our minds make us believe.

3) Distraction

Sometimes all we want to do is completely forget about whatever is probing at our brains. Although at times it seems impossible, we do have the option to let it go (even if for only the time being). If it’s a feeling you just can’t shake, or if it’s causing you a lot of distress, let it go for now and distract yourself with something else. Find pleasure in activities that bring you joy. For me, hiking along the Bruce Trails, Manicures, painting, cuddling with my furbabies, journaling, going to the gym, and reading go a long way. During the process of distracting yourself, you may even come to realize that it wasn’t as big of a deal as you first thought it was. Distraction allows you to take a step back, and revisit it when you are more calm, and your thinking is more logical and rational.

4) Support

There are multiple ways to access support. Whether it be from a friend or family member, or a professional, there is always help available.

Take advantage of the World Wide Web, the internet. This valuable tool has made access to Mental Health Support easier to access. We have education and support at our fingertips. A quick google search will reveal support services available on the internet (for example, E-couselling), or services close to you in your area.

You can also checkout the list of Helplines, and Mental Health Services under the Mental Health Resources Tab. I will continue to locate and add more resources as they become known and available.

5) Self-Help Books

Self-help books make my world go round. What works for some people may not work for all. Some people prefer a more traditional one-on-one counseling approach as opposed to self-guided lessons. Find out what works for you and do that.

A few of my favorites are Mind Over Mood, Retrain Your Brain (CBT in 7 weeks), Feeling Good (The new mood therapy), You are Badass, Unf*ck yourself, The Subtle Art of Not Giving a F*ck, and The Secret (Law of Attraction).

6) Apps

The world seems to be going fully digital in this Era, so I encourage everyone to utilize the online resources we have available to us. Cellphone Applications are numerous, and can be of great value. Think of it as 24/7 support, available 7 days a week, including holidays.

A few of my favorites are Dailyo, eMoods, Pacifica, Talk Life, Feartools, Moodtools, What’s up, BetterHelp, Calm and HeadSpace.

For more of my favorite applications, check under the Mental Health Resources Tab.

Are there any additional techniques that work for you? Any that you have tried and didnt work? I would love to hear from you. Drop a comment.

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Blog: divineminds.ca
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You CAN; You WILL

The moment you limit yourself to your true potential, you lose out on all those opportunities that were possible.

There may be obstacles standing in your way, but it doesn’t mean you can’t succeed or achieve what your heart desires.

People do the impossible everyday. What separates them from the rest is the power of their minds. They believe they can so they do. Can’t, should, would, try, could, or I’m going to are not in their vocabulary. I WILL is what circulates in their consciousness. They plan and they do.

You Can and You Will.

Thinking Catastrophe

I just have to post this quote again.

I am in the process of embedding this into my brain.

The over analytical brain that always seems to conjour up the worse possible outcome.

It’s like the brain is attacking itself. Thinking up the most idiotic assumptions.

Why? Because it has nothing better to do than to antagonize you. It’s probably because we all suffer from an overactive imagination. We have hundreds of thousands of thoughts enter our conscious mind, and we allow the positive, pleasant thoughts to easily pass us by and then become hyperfocus on the negative. Ugh! So annoying.

Stop catastrophizing thinking and.. Challange them!

Seriously! Ask your negative thought… “But WHAT IF the opposite (positive) is true?” You managed to start assuming the worst, but WHAT IF we started to assume the best?

Follow me on Instagram: mind_over_mood

A moment of silence

I apologize for my absence. I needed some time to recollect my thoughts. Although I still don’t have a complete hold on them, I will try my best. [LOL]

Overall, things have been wonderful. I can honestly say, I am almost back to my “complete self”. My life will feel satisfied when I start hitting the gym again, and increase my social interactions.

I have been having difficulty focusing my mind to produce anything concrete. I have so many ideas, goals, tasks, commitments, and responsibilities flooding my mind every minute, it makes it difficult sit down long enough to even type a sentence, before I have the urge to get up and do something else. I am learning to get a grip on this ADD.

Throughout the years, I have learned the skills necessary to overcome the constraints of my illness (ADD). What works is goal setting, prioritization, routine, scheduling, and simplicity. Beyond those basic principles, I think it’s important to also take care of yourself and know when it’s time to take a break and relax. Gift yourself some tender loving care. It speaks volumes when you learn to love yourself.

Is there anybody that wants me to post about something in particular?

Perhaps drop a comment about a particular situation you’re having difficulties with and maybe we can all help each other?

Let’s help each other.

Generalized Anxiety Disorder | A personal story

What do you worry about?

I used to make every thought that came into my mind something to worry about (or maybe I still do – laugh out loud – I just react less).

Worried about being late; worried about getting into an accident; worried to death if a cop is riding behind me; worried about getting lost; worried about having to parallel park; worried about relationships; worried about death or the potential of death; worried about health; worried about work; worried about my future; worried about family; worried about my parents being late by 30 minutes; worried about social events; worried about something awful happening; worried about what I am going to wear; worried about my weight; worried about my complexion; worried about work related stress; worried about love; worried about running out of gas; worried about driving at night, in the snow or rain; worried about not being about to fall asleep; worried about worrying.

These worrying thoughts would ruminate in my mind in a cyclic fashion.

Sometimes my constant worrying would be about a make-believe situations or hypothetical conclusion. I’d worry so much about something that hadn’t even happened (yet) that it would end up causing the very thing I feared to happen or create unnecessary conflict over it. It would basically create an issue out of nothing, for absolutely no reason; an issue that had no reason to even exist.

It was exhausting to say the least.

It was an ex of mine that pointed out my compulsive worrying, and kindly suggested I talk to my doctor about it. I hesitantly took his advice after many months. I had nothing to lose.

It was the best decision.

I was also diagnosed with Depression at the same time I was diagnosed with GAD. Being diagnosed with depression came as a shock to me. I knew I had suffered with Major Depression in the past, but at this particular moment I didn’t feel sad, so thought nothing of it. However, I did lose interest in things, I didn’t want to spend time with my friends or go out anywhere, I felt hopeless about my future (at times), I was irritable, had difficulties sleeping and concentrating, and felt tired a lot of time. I assumed all this feelings were related to anxiety.

It isn’t uncommon for the both to be diagnosed together. Which one came first is still up for debate.

A few months later my depression slipped into a Major Depressive Episode and required me to take some time off work. My treatment plan changed a bit, but I will leave this story for another day when I talk about Major Depression.

My treatment plan consisted of medication, exercise, diet, self-help books (CBT), a sleep routine, mindfulness practice, meditation, CBT and talk therapy by a psychologist, and referral to a psychiatrist for evaluation.

To get into details about specific approaches I took would require another publication, or maybe two or three. If you have specific questions, please never hesitate to email me.

-Rachel Page

Mental Physique

Physical Health is just as important as Mental Health. You can’t have one without the other. In order to achieve an optimal level of health, these two factor must be working together in unison.

A major difference between my current lifestyle and where I was a year ago is the negative changes I am seeing in my diet and excerise. My routine went completely out the window when Major Depression started to creep into my life. *sigh*

I have been a bit hard on myself lately as the medication caused some unwanted weight gain. . I expected it to happen, and tried to prepare as much (mentally) as I could before the few pounds creeped in. I gained about 8 to 10 lbs. This may not seem like ‘a lot’ but it means a lot to someone who has struggled with a negative body imagine perception her entire life. I wouldn’t say I suffered from an eating disorder, rather weight gain or being over 120lbs would trigger the Major Depression. (There are multiple triggers for my depression, this is just one).

At my heaviest, I was about 135-140lbs (about 3 years ago). I ended up investing in a personal trainer – best decision I ever made. My confidence level went from 3/10 to an 8/10. I felt great both physically and mentally. Then, unfortunately, depression came rolling back in about a year ago, with Major Depression settling in 4 months ago and lasted for almost 3 months.

I noticed lately, despite feeling great, I have been struggling with getting back into my diet and fitness regime. The key culprit hindering my ability to succeed was a lack of a concrete plan and a routine.

A Plan really boosts productivity by taking the guess work out of what you will be eating and working on each day. Less of a hassle – so to speak. The other key components is consistentcy, and motivating yourself to do it. You are your best motivator. Just get up and do it. Eventually your routine will become habit, and will become a natural, effortless part of your life.

Here is my routine:

I will resume my workouts as before (with an emphasis of shredding fat, then I’ll gain muscle after summer).

•Workout 3 to 4 times per week.
•Rotating Upper and Lower Body + abs.
•4×20 with each exercise.

Follow my Social Media sites for more material related to mental health:

Blog: mindovermood.ca
FB Page: /mindovermood1
FB Profile: /rachelpage
FB Group: click the link above
IG: mind_over_mood
Pinterest: mindovermood

Brighter Days – Get Up

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When depression hits, it is easier to spend the days laying supine on the couch instead of facing the day and accomplishing your daily responsibilities.
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Some simple advice: Get up anyways.
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Do what you need to do, force yourself.
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It is hard, seemingly impossible task. I know.
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BUT…
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Being left alone with your thoughts only allows more negative thoughts to transpire. If you break the cycle by forcing yourself to get up, you may be able to find a bit of beauty throughout the day… beauty you would have otherwise missed. Small changes like this, over time, can pull out of the darkness.
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This is why I always stress the importance of ‘self-care’.
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Self-care is doing ‘anything’ for yourself that makes YOU happy.
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Even in your darkest moments, there will allows be something that can bring a bit of light.
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It could be as much as indulging in your favorite bowl of sorbet (Mango for me please), allowing your creative nature to flow through art, completing a DIY, a candle lit bath, snuggling with your furbaby, reading a self-help or a favorite book, getting dressed up to stay in (and perhaps take a bunch of selfies)…..
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I just rambled off a bunch of things that bring a bit of happiness into my life, now it is your turn to think of the things that could make your day a little bit more enjoyable. Think about the things that once brought you joy before the depression hit? Perhaps you write poetry, draw, paint, crafts, do it yourself projects, writing, cooking, hiking…
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Even if you don’t want to do it, do it anyways.

The second most vital part to ‘feeling your greatest’ is getting enough sleep.
7 to 8 hours is ideal.

If your having difficulties falling asleep, there are many remedies to help. For example, sleep routine, sleepy tea, rest and relaxation an hour before bed (no phone), a bath, stretching or mediation etc… and if all else fails, talk to your doctor. Perhaps a prescribed medication may help temporarily.

Have faith in yourself.
You can do it.

Follow my Social Media sites for more material related to mental health:

Blog: mindovermood.ca
FB Page: /mindovermood1
FB Profile: /rachelpage
FB Group: Mind Over Mood | Mental Health Support
IG: mind_over_mood
Pinterest: mindovermood
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