Transitions Counseling

Call Us:  404-580-6684

Tips for managing stress, anger, anxiety and depression

1. Breathing: I recommend a 4 count breathing technique. You slowly inhale breathing until you push your stomach out, hold it for a count of 5, breath out slowly for a count of 4 and then leave it out for a count of 4. Repeat 3-4 cycles any time you feel your emotions rising. This distracts us from faulty repeating thoughts, puts more oxygen in our blood stream, stimulates the Vegus nerve to natural calm us. Plus you can do this almost anywhere. You can google breathing for managing emotions for more methods.

2. Practice mindfulness. In this sense mindfulness is not meditating for hours on a rock until our mind is fully quiet, meditation is good and I recommend looking into it, it isn't as hard as people make it and has mental and physical health benefits. But, I mean, slowing down and really paying attention to what we are feeling, thinking, and particularly pay attention to what you are going to say or do next. RULE OF THUMB: Is the next thing I am going to say or do going to make the situation I am in better or worse, if its going to escalate it or make it worse, don't do it.

3. Safe space: We all have a few places where live and often where we work that we feel ours and are safe comfortable. A favorite room, chair, somewhere we feel is ours. Go there to calm down, relax, and think. We can have safe places in our mind to! Places that are memory that make us feel happy, proud, calm, etc. It could be school graduation, getting our license, our first kiss, a child being born, a special reward etc. Find a few of these events in your life and practice going to them in your mind, and when you are feeling stressed recall them and sit in those pleasant feelings to calm down.

4. Exercise: One of the best things you can do for your mind and body is get up and get moving. You don't have to run a mile, just a short walk to get your muscles working a little. Even minor irritations can often be eased by a walk around the room.

5. Journaling: This can be making a list of good and bad things that happened during the day, make SURE to find good things no matter how small, you can do it verbally on your phone or really sit down and write like its a book. But reviewing your day is very helpful. Then once a week go back and look at what you wrote and think about it, you'll likely find this helpful getting your life in perspective.