Mind & Resilience · Topic

Mood & Wellbeing

General wellbeing practices for mood and daily functioning, kept separate from diagnosis or treatment.

• Remember That All Emotions Are Normal and Aim to Prompt You to Act inRemember that all emotions are normal and aim to prompt you to act in a certain way. Instead of suppressing your feelings, consciously choose to act contrary to your negative emoti
• Write an Affirmation You Can Actually Act OnTurn a vague positive statement into words you can presently stand behind, connect it to one action under your control, and revise the statement when it becomes false, empty, or un
• Gradually Reintroduce Activities You Once Enjoyed, Starting with Small Tasks and Building up asGradually reintroduce activities you once enjoyed, starting with small tasks and building up as you feel able.
• Channel the Energy from Stress into Focused ActionChannel the energy from stress into focused action.
• Regularly Engage in New Activities, Face Small Fears, or Learn New Skills to ExpandRegularly engage in new activities, face small fears, or learn new skills to expand your comfort zone.
• Establish Daily Routines That Foster Positivity, Such as Starting Your Day with Uplifting Affirmations,Establish daily routines that foster positivity, such as starting your day with uplifting affirmations, refraining from complaining, and seeing the lessons in mistakes.
• Each Morning and Night, Jot Down Three Things You’re Grateful forEach morning and night, jot down three things you’re grateful for.
• Regularly Think About the Positive Aspects of Your Life, No Matter How SmallRegularly think about the positive aspects of your life, no matter how small.
• Specific Gratitude NoteWrite one to three specific things you appreciated and why they mattered. Keep the practice optional and factual; gratitude is not a requirement to feel positive or a substitute fo
• Dedicate Time Each Day to Engage in Activities That Bring You Joy and FulfillmentDedicate time each day to engage in activities that bring you joy and fulfillment.
• Add Simple Activities That Bring Joy, Such as Expressing Gratitude, Moving Your Body, orAdd simple activities that bring joy, such as expressing gratitude, moving your body, or performing acts of kindness.
• Consistently Look for the Positive Aspects in Your Current Circumstances and Future PossibilitiesConsistently look for the positive aspects in your current circumstances and future possibilities.
• Slowly Inhale Through Your Nose, Hold for a Few Moments, and Then Exhale SlowlySlowly inhale through your nose, hold for a few moments, and then exhale slowly through your mouth.
• Practice Understanding and Managing Your Emotions Through Mindfulness, Deep Thinking, or Creative ExpressionPractice understanding and managing your emotions through mindfulness, deep thinking, or creative expression.
• Make an Effort to Actively Listen and Understand People's Feelings by Putting Yourself inMake an effort to actively listen and understand people's feelings by putting yourself in their shoes.
• Sit Comfortably, Fix Your Gaze on a Point Straight Ahead, and Trace an ImaginarySit comfortably, fix your gaze on a point straight ahead, and trace an imaginary figure eight with your eyes. Do this slowly, five times in one direction, then switch.
• Tightly Squeeze Each Muscle Group for Five Seconds, Then Relax It for Thirty Seconds,Tightly squeeze each muscle group for five seconds, then relax it for thirty seconds, moving from your toes up to your head.
• Begin Each Day by Doing Something Motivational and Setting a Small, Achievable Goal toBegin each day by doing something motivational and setting a small, achievable goal to improve yourself or learn something new.
• Each Night, Write Down Three Things You Were Thankful for That DayEach night, write down three things you were thankful for that day.
• View Every Challenge as an Opportunity for Personal GrowthIn tough times, identify ways the situation can enhance your growth.
• Work in Focused Bursts of 25 Minutes Followed by 5-Minute BreaksWork in focused bursts of 25 minutes followed by 5-minute breaks. Repeat this pattern throughout your day.
• Start Your Day with Something Positive, Like an Uplifting Quote, an Inspiring Story, orStart your day with something positive, like an uplifting quote, an inspiring story, or a funny video.
• Always Expect the Best Outcome in Any Situation, Even When the Future Is UncertainAlways expect the best outcome in any situation, even when the future is uncertain.
• When Things Don't Go as Planned, Shift Your Focus to What You Can LearnWhen things don't go as planned, shift your focus to what you can learn from the experience instead of dwelling on the disappointment.
• Pause Long Enough to Notice a Good MomentWhen something genuinely pleasant is already happening, give it a little deliberate attention instead of rushing past it. This is a conservative savoring practice, not a rule to fe
• View Every Challenge as an Opportunity for Personal GrowthView every challenge as an opportunity for personal growth. Find a positive takeaway or lesson in each difficult situation.
• Each Week, Choose a Motivational Quote, Story, or Idea That Inspires You and AlignsEach week, choose a motivational quote, story, or idea that inspires you and aligns with your aspirations.
• Pay Attention to Your Daily FeelingsPay attention to your daily feelings. Signs you might need help include persistent sadness, loss of interest, unusual sleep patterns, feelings of worthlessness, or thoughts of self