1. Learn to change your own assessment of situations. It is not the events themselves that have a great impact on mental health, but the importance given to them.
2. Act. Psychologist Stephen Hayes does not start working with patients until he has adjusted their sleep, activity and nutrition. Living without exercise is like injecting a depressant, and sleep deprivation is similar to voluntary euthanasia.
3. Compose the “resource alphabet”. Yes, for each letter of the alphabet you need to write a source of pleasure. As a result of such a game you can get a list of actions that will improve the emotional state. It is important that the “alphabet” has things that can be done right away, as well as more complex ones that need to be planned.
4. Strengthen social ties. The security we feel from communicating with others has a positive effect on the brain.
5. Solve problems, not avoid them. Challenges are an integral part of life. But instead of keeping the problems to yourself, you need to let them go, line them up, and solve them gradually.
6. Meditate. Practitioners help keep the speed of emotional reactions under control.
7. Define your own values. Make a personal list with verbs to make them more accessible and specific.
8. Keep a diary of emotions. Track and analyze your thoughts as you change your mood. This will help to rationalize the feeling.
9. Analyze your thoughts based on whether they are useful to you. Assume that you have changed your mind, and assume that it will be more useful.
10. Imagine that you are communicating with yourself from the position of a friend. When we change our position to be friendly, we become much more compassionate than when we give the floor to a personal inner critic.