You can be an expert on someone else’s happiness, but need help yourself. Each of us from time to time have to cope with a bad mood, negative thoughts and  anxiety and Psychotherapists are no exception. How do they put themselves in order and how to use their tricks?

How to Beat Melancholy : 9 Working Practices

1. Use the “Don’t Eat the Elephant One Bite at a Time! “ rule. If you feel depressed because you have to do some big thing, and you can not take it, try to break the task into several small. So we’ll make it easy for yourself, and most importantly — you will immediately see the result! It’s as if you were offered to eat an elephant. It is clear that you could do it only by dividing it into small steaks.

2. Breathe deeply. This is one of the oldest soothing techniques in the world and one of the most effective. A few deep breaths help to activate the part of the nervous system that is responsible for slowing the heartbeat and reducing pressure. Concentrated deep breathing helps to briefly distract from the problems.

Start with a strong exhalation to release some air from the lungs. Hold your breath for a couple of seconds, then take a deep breath, counting to seven, and the same again hold your breath. Then exhale for 10-14 seconds. Repeat the cycle 10 times, preferably sitting on the edge of the chair with your eyes closed.

3.  Wanting to suppress negative emotions can hurt you a lot. Allow yourself these feelings.  Don’t silence your feelings, instead ask yourself  ” What’s going on?” and try to find the answer in yourself.

4. Stop and say something nice to yourself. Everyone has self-criticism, especially in a depressed state. We are often cruel to ourselves,  do not allow ourselves something to feel,  condemn ourselves every time … Learn to forgive Yourself!

If the mood is spoiled because of some mistake or just unpleasant thoughts about yourself, stop and remember something that gives you inspiration. Studies have shown that the regularity of such practices can protect us from anxiety and depression.

5. Ask yourself what to do next and Just do it ! Psychologist David D. Burns advises in similar situations to ask yourself what you want to do in the next hour or two-further upset, call a friend, go home to sleep? Give yourself advice on how to deal with a bad mood, and follow it.

Psychologist David D. Burns advises in such situations to ask yourself what you want to do in the next two hours – to get upset, call a friend, go home to sleep? Give yourself advice on how to deal with a bad mood, and follow it.

6. Go for a walk outside the city or to the park. Turn off your smartphone (iphone) and enjoy the silence.

7. Find a personal mantra that helps you. Come up with or find a few phrases that always have a positive effect on you — calm, inspire.

For example: “Now it’s hard for me, but sometimes everyone feels bad. I will be kind to myself, because I am safe and in order.”  Pick up the wording, which is valid for you. Repeat to yourself when you feel down.

8. Dance. This is a great way to throw out excess anxiety and negative energy. Using a mix of positive, energetic compositions that you like, give yourself the will to really dance like “as if no one sees.” Movements should not be choreographic, rather chaotic, but expressive and strong. Imagine that every movement literally throws away some part of the negative energy.

9. Play with your pet. According to statistics, pet owners live longer, and there is a reason: the time spent with the pet, has a deep calming effect and uplifting. With you is not just a friend, but also a creature that needs you, it helps to gather thoughts and spirit. Someone needs you and everything will be fine!

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