Anxiety and depression are extremely common mental health conditions. They might be related to a stressful event, such as the death of a close family member, loss of a job, or going through a separation/divorce. Or they might be related to deeper issues, such as having inherited these conditions from a relative, or experiencing childhood trauma.

Regardless of why you experience anxiety or depression, managing your thoughts and feelings is one of the ways you can begin to get control of your mental health. Here are some suggestions on ways you can manage your depressed or anxious thoughts:

Identify and Label Distortions:

Recognize and become aware of specific cognitive distortions. Common distortions include all-or-nothing thinking, catastrophizing, emotional reasoning and overgeneralization. Check out my handout for cognitive distortions (aka: stinking thinking, thinking errors, automatic negative thoughts) here: Cognitive Distortions
Challenge and reframe negative thoughts. Examine the evidence for and against a particular thought, and consider alternative, more balanced perspectives.
Don’t give your negative thoughts the power they want, but also don’t try to stop your negative thoughts. Notice them, be aware of them, but always remember to tell yourself that they are not true.
Check out the “Putting your thoughts on trial” form by following this link: Putting your thoughts on trial
Ask a family member, friend or professional that you trust! One of the best ways of countering cognitive distortions is to find information that proves your cognitive distortions wrong. Think you’re a terrible parent? Ask someone who has seen you with your children if it’s true. Think you’re weird and awkward in public, ask your closest friend if it’s true. Think your partner or family member is always angry and upset with you? Ask them if it’s true!

Mindfulness and Meditation:

Practice mindfulness and meditation to increase awareness of your thoughts without judgment. Mindfulness can help you notice and detach from negative thought patterns.
Yoga is another excellent way to learn how to calm your thoughts down and learn to focus on living in the moment, instead of ruminating on the past or catastrophizing on the future. Join a yoga class online or in-person or choose from the 1000’s of yoga videos on YouTube or other streaming services.
Explore techniques such as deep breathing, progressive muscle relaxation, or yoga to help manage stress and promote relaxation.

Positive Affirmations:

Counter negative thoughts with positive affirmations. Repeat positive and realistic statements about yourself to help rewire your thinking patterns.
Focus on the positive aspects of your life by keeping a gratitude journal. Regularly write down things you are thankful for, which can shift your perspective.

Get out and have fun:

Humans are not machines: we can’t work 24/7 and expect to feel good about ourselves. Humans, like yourself, need fun, relaxation, distractions, and entertainment to feel good about ourselves. Engage in activities that bring you joy or a sense of accomplishment. This is called “behavioral activation” and involves doing things you used to enjoy, even if you don't feel like it initially.
Check out SuperBetter.com for a fun and effective way to challenge yourself to engage in positive behaviours that will improve your mental health.

Self-Compassion:

Treat yourself with the same kindness and understanding that you would offer to a friend. Practice self-compassion to counter harsh self-judgments.
Set aside specific times to reflect on your thoughts and concerns. Avoid constant rumination, as it can reinforce negative thinking patterns. Don’t dwell on thoughts or feelings related to your anger, getting revenge on the people who have harmed you, or past mistakes that you’ve made. Remember, we’re all human and we all make mistakes. Practice forgiveness for yourself and other people in your life.

Learn about and practice radical acceptance:

Radical Acceptance is a mindfulness skill that encourages individuals to fully accept reality, even when it's difficult, awful, or painful, without judgment or attempts to change it. It involves acknowledging and embracing the present moment, including both the positive and negative aspects, without resistance or denial.
Key components of Radical Acceptance include:

Mindfulness: Being fully present in the moment and observing thoughts, feelings, and sensations without judgment.

Letting Go of Control: Accepting that some things are beyond your control and recognizing that resisting reality can lead to increased suffering.

Non-Judgmental Stance: Suspending judgment about the situation or oneself. This involves letting go of labels like "good" or "bad" and simply observing without evaluation.

Turning the Mind: Making a conscious choice to accept reality rather than continuing to fight against it.

7. Healthy Lifestyle:

Your mind and body are not separate: they are one and the same! If you look after your body, your mind will feel better as well. One of the best treatments for and defenses against mental health problems is regular exercise. If you don’t exercise at all, start small: build in a 15-minute walk into your day. Then, gradually increase how much time you exercise every week. The more you exercise, the better you’ll feel! Aim for at least 75 minutes of exercise per week, and then do more!
Gut health is closely related to mental health. Feed your gut bacteria the stuff that will make them happy, because that will help you be happier as well! Try to gradually increase the amount of fruits and vegetables in your diet, keeping in mind special diets for medical conditions, like IBS, Krohn’s disease, diabetes, etc.
Practice good sleep hygiene! One of the most important changes you can make is to improve the quality of your sleep. Consult with a sleep therapist or a physician to get advice on how to sleep better. Without good sleep, you won’t feel good no matter what else you do.