Self Help Tips to help yourself feel better.

P7124721 Are you feeling down or depressed?  Maybe your currently having some difficulties in your life that you are preoccupied with and possibly letting yourself worry or obsesses about them.  The following ideas and tips could make you start seeing things clearer in order to more effectively cope with your current situation.



  1. Talk:  Talking to a good friend or close family member about how you are feeling.  As them if they have some time to listen to you.  
  2. Exercise:  I know I hate traditional exercise myself but I often try to keep busy, and moving, even if it’s just walking.  But I do know the times I do exercise and get my heart pumping, I often feel better about myself, and it seems that my head seems a little clearer.   epot53
  3. Light:  Let as much light into your home or room as possible; open the curtains, roll up the shades, turn on the lights.  When I was a case worker I often went into my client’s home.  I could always tell before they even spoke if someone in the house was depressed.  The house was dark!  How can anyone hope to be happy in a dark, gloomy place?  Unless you are a vampire (and I’ve yet to meet one) then let the light into your life!  
  4. Eat healthy;  Avoid lots of sugar, caffeine, alcohol and heavily salted foods.  Yes, I realize that when we are feeling”blue” our body seems to crave these more.  But they aren’t good for you in large amounts.  There is plenty of research out there that will show you how bad an abundance of these chemicals are for you.  Google it.  They not only are bad for your body, they don’t help your mind anymore.      citrus
  5. Change of scenery: if your having lots of negative thoughts or obsessing about difficult issues and hard times, divert your attention away from those thoughts by doing something you really enjoy.  Something that makes your self good (working in a garden, writing, reading, a hobby, watching a funny movie, playing with a friend or pet).
  6. Avoid negatives:  This means to avoid negative people who make you feel bad or irritated.  Do not allow yourself to be abused or used in any way.  If there is someone in your life who constantly pushes your buttons, avoid them when ever possible.  IMG_0136
  7. Relax:  Sit down in a comfortable chair, loosen any tight clothing and take several deep breaths.  Starting with your toes, focus your attention on each part of your body and let it relax.  When you have relaxed your whole body, notice how it feels.  Then focus your attention on a favorite scene, like a warm day in spring, the ocean, anything you like for at least 10 minutes.
  8. Decisions:   Temporarily avoid making any major decisions like career, relationships and other big changes until you feel better.  
  9. Self Advocate:  You are your best advocate.  Figure out what YOU need and want for yourself, and then work toward it until you get it.  tears5
  10. Support system:   Develop and keep a strong support system.  These are people you feel comfortable with, trust being with and enjoy.  If you don’t have five supporters, then make new friends by joining some activities.  If you are a student, join a school function or activity.  Find something within your community, church or something else new.  If you are a member of an organization, become more active.
  11. Journal:  Keep a daily journal of triggers, sleep, medication, eating habits, and moods. This will help you find patterns to what may trigger your depression or anxiety if you are experiencing them.
  12. Form a plan:  Write out a plan to keep yourself well.  Include lists of:  signed
  • Things you need to do every day to keep yourself well, like get half hour of exercise and eat three healthy meals.  
  • things that may not need to be done everyday, but if you miss them they will cause stress in your life like cleaning, paying bills, homework, pressing work obligations, etc.

13.  Regular sleep:  If you are having problems sleeping, try some of the following suggestions:  drink a glass of warm milk, eat some turkey or drink chamomile tea before going to bed or:

  • read a calming book
  • take a warm bath
  • avoid strenuous activity
  • avoid caffeine & nicotine; both are stimulants
  • listen to soothing music after you lie down
  • eat foods high in calcium like dairy products and leafy green vegetables.
  • avoid sleeping late in the morning to get up at your usual time.  clock

This information is in no way intended to replace therapy by a qualified therapist or counselor.  If you are having suicidal thoughts and feelings, please seek the help of a trained  professional.  This link has more information on suicide and prevention  or call 1-800-273-TALK (8255).


About Childs Play Counseling Services

No family is without the occasional frustration or challenge but when issues are interfering with daily activities or causing chaos within the home it may be time to look for help. Child's Play Counseling Services offers full service mental health counseling and therapy for adults, children, adolescents, and families in Covington County, Alabama. I offer therapy for a variety of issues not limited to ADHD, behavior problems, parenting issues, depression, anxiety, school problems, anger management, low self esteem, eating disorders, family issues relating to divorce and separation within the family. I have been helping children, adults and families heal, and lead healthy lives for over 15 years in a safe, confidential, and nonjudgmental environment. I can help you. Call 334-222-7094 to schedule your appointment. I am licensed in Alabama as well as Florida and in addition to being a licensed counselor, I am also licensed in both states to offer supervision for those wishing to obtain their licenses in Alabama, Florida or certification in Play Therapy. I often teach parenting classes and training and conduct workshops to other professionals in the field of mental health. The topics I present on include issues of concern for parents, as well as counseling techniques to professionals. I specialize in Play Therapy and am always happy to conduct workshops to other professionals on the benefits of play therapy. If you would like me speak at your event or offer a workshop in your area, please contact me and we can set something up.
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