A Mindfulness Response: Reduce Stress

Skills to Reduce Distress

Open Communication with Providers

            Being honest with ourselves about symptoms and not pretending or hiding them is vital to recovery and symptom management. Our healthcare providers, social service workers, and prescribers are helping us remain stable. Open and honest conversations about symptoms are important, side effects, increase or decrease in symptoms, substances we ingest, whether it is a supplement, an over-the-counter medication, alcohol, or a street drug. Not pretending to be well or “fine” will speed recovery. Hiding symptoms or your feelings or minimizing them will get in the way of your healing process.

Affirmations

            After identifying and disputing negative thoughts, try writing a positive statement to defend yourself. Write an affirmation that stays in the present moment and states that you have the skill to manage a difficult, stressful event.

CBT or Cognitive Behavior Therapy

            Using a “Thought Journal,” we can learn about our pattern of negative thoughts, stressful emotions, and actions associated with distress—behaviors that occur when we are feeling distressed. It helps us understand our usual patterns and learn to change them.

Bring your journal to an individual therapist to discuss it in detail.

“ANTs” Automatic Negative Thoughts 

            These are the quick negative and self-critical thoughts when we are under stress. They are related to depression, anxiety, shame, guilt, and other difficult and distressing feelings that we may have. The ANTs are negative thoughts or cognitive distortions. It is important to identify when we fall into these thought distortions so that we understand how our thoughts, feelings, and actions are interrelated and how we continue to keep depression or anxiety in our lives. We can learn to change the negative pattern and change our lives.

Letter To My Symptoms_________________________________________

Dear Depression, Anxiety, _____________

            There is a problem with you being around every day. I cannot explain to friends and family how you take the joy out of my life and destroy my dreams and inspirations. I try to hide you from others and put on a smile. I became a master at disguises, but you are still there.  I tried to distract myself from you, but you are as constant as the northern star and continue to shine in my life. My inspirations are limited because of you.

            I missed many opportunities because of my low energy and low motivation. I lost friendships because you kept me at home, mostly sleeping away for hours of the day. I am lonely and tired of being that way. I try to get through the day, but it’s a heavy burden on my shoulders. I’m tired of you and feel like I am at the end of the road.  I cannot find any direction in life with you.

            When I think about myself as a child and how happy I was, it is challenging to think of who I am now as an adult. If the small child saw me now, that child would not know who I was. I try to be the best I can for my younger brother and sister, and I have learned to put on a good show. I pretend to be happy and cheerful. I try to be someone that I am not. I do not want them to experience depression like I do.

            I try to stay happy by attending fun events and activities. I also apply for new jobs often. It’s hard to work when you can’t get out of bed. I am always so tired and low. I cannot concentrate when I’m in the room. Some jobs don’t respond to me, and some say they aren’t hiring. I am trying to discover who I am, but I don’t get far with you.

            It seems like the friends I used to have don’t want to be around a person with depression. It seems like I have it written all over my face. I want to achieve goals and dreams, but you pull me back. I only get so far that I fall into a pit.  I hide my negative thoughts and sad feelings. I stay quiet and don’t express myself. I know it’s unhealthy, but I can’t break out of my bad habits.

            I hope to break away from you one day and become what I want to be. I need to talk to someone and get a therapist or get medications, but I am afraid to do this. I shouldn’t have felt this bad, and I wanted to throw in the towel, but I saw my younger siblings and knew I must continue in life for them. Someday, I’ll be happier and won’t know you. I can tell people the wonderful things I am doing and achieving someday.  Someday, I will believe it in myself.

Sincerely,

The Person Who is Trying

My Letter to My Symptoms _______________________________________

Date: __________________________________________

Dear symptoms (describe) ____________________________________________________________

I have tried: _____________________________________________________________

_____________________________________________________________

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With you, I have missed out on _____________________________________________________________

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I have felt _____________________________________________________________

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I have shame about _____________________________________________________________

I feel guilty about _____________________________________________________________

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I would like to change ___________________________________________________________

I hope to _____________________________________________________________

_____________________________________________________________

_____________________________________________________________

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I feel supported by _____________________________________________________________

They help me with _____________________________________________________________

I want to do _____________________________________________________________

To manage my life, I will _________________________________________________________

_____________________________________________________________

_____________________________________________________________

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I want others to know ____________________________________________________________

I plan to _____________________________________________________________

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Sincerely,

_____________________________________________________________

Behavior Therapy

            When people are afraid to go to public places or are afraid to ride in an elevator, their anxiety and fear interrupt their daily lives. With the help of an individual therapist, they can learn to overcome fears or phobias.  They practice doing the fearful event and pair it with something calming. This may be having a trusted friend go with you to the mall or ride in an elevator. Repeated practice helps diffuse the fear level. Many of these include an individual therapist who is experienced in exposure therapy.

Agoraphobia: Being afraid to be in open or crowded public spaces.

One effective strategy for managing agoraphobia, the fear of open or crowded public spaces, is to gradually expose oneself to smaller places with the support of a friend. This not only helps in reducing the fear but also underscores the role of social support in managing anxiety.

Claustrophobia:  Being afraid of small places, like elevators:

Practice visualization techniques. Use imagery to develop a safe space while encountering an elevator or other small space.

Glossophobia is the fear of public speaking. Write the speech. Practice aloud in front of a mirror—practice in front of a supportive person.

Social phobia:  Fear of social situations, being embarrassed, humiliated, or insulted.  Practice going to minor events and stay for a short time. Try another event, go with someone you trust, and stay longer. Bring a game to play to distract yourself from the anxiety. Bring a book to read or go for a short walk.  Drive your car so you can leave on your own time.

 Mood Changes Over the Week

Day	Mood in Morning I woke at: Mood	Mood in Afternoon  and evening	Medication nutrition, exercise?	Sleep schedule	Stressors or fun events
Example	10:30 am Skipped breakfast tired	Went to Doctor's appointment nervous, later isolated	Forgot meds ate chips, and a Coke, no exercise	To bed at 2 am	Played Video  games late
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