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.

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

Blog: divineminds.ca
FB Page: /divineminds1
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Free Apps – Mental Strength

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Mental Health Applications

TalkLife – A safe social network to get help and give help.

Vent – Express your feelings with people that care.

ReachOut – Online Support Group app & Blog for Chronic Illness Patients.

Pacifica – (free, android and iphone) – tool to help track mood, goals, health, CBT exercises, thought patterns, and relaxation exercises.

 

 

7 Cups of Tea – (free, android and iphone) – connect through chat to a trained listener to discuss any problems you may be having, to vent, or to get some advice or resources, or just to talk. Free, anonymous, and confidential. Also can be used in your browser.

Headspace – (free, android and iphone) – for mindfulness meditation.

What’s Up? Mental Health App –  App Store: What’s Up?     Google Play: What’s Up?
A fantastic free app utilizing some of the best CBT (Cognitive Behavior Therapy) and ACT (Acceptance Commitment Therapy) methods to help you cope with Depression, Anxiety, Anger and more!

MoodTool – Designed to help you combat depression and alleviate your negative moods, aiding you on your road to recovery.

FearTools  – An evidence-based app designed to help you combat anxiety, aiding you on your road to recovery. This application is especially useful for those suffering from Generalized Anxiety Disorder, Phobias, and Social Anxiety Disorder.

Fabulous – Embark on a journey to reset your habits. A science-based app, incubated in Duke’s Behavioral Economics Lab, that will help you build healthy rituals into your life, just like an elite athlete.

Always There – (free, android and iphone) – App from KidsHelpPhone to get support on the go, safely and anonymously.

Be Safe – (free, android and iphone) – create a safety plan for yourself that you can access quickly in times of need.

Mindshift – (free, android and iphone) – help cope with anxiety by learning how to relax, develop more helpful ways of thinking, and indentify steps to help take charge of your anxiety.

HealthyMinds – (free, android and iphone) – track and support your mental health, learn individualized strategies and patterns of your moods and solutions, stress busters and relaxation

Hello Cruel World – (free, iPhone only) – 100 alternatives to suicide or self-harm behaviors

Buddhify – (nominal one time fee, android and iphone) – 80 guided meditations and mindfulness exercises.

Rise up + Recover – (free, android and iphone) App to help with eating disorders – food, dieting, exercise, and body image.

Recovery Record – (free, android and iphone) App to help with eating disorders, added by recommendation of other students.


Suggestions are encouraged!

Please comment, like and share – It is always greatly appreciated. 

Rachel Page