Anxious? Depressed? Stressed? Overwhelmed by trauma memories? You will want to do things to help yourself feel better as quickly as possible, without doing anything that has negative consequences. It takes time to recover but there are simple things you can do right now.
1. Get enough sleep. Sleep deprivation has a profound impact on mood. Are you getting enough restful sleep? If not, consider these basic sleep hygiene guidelines:
-Set a regular bedtime and awakening time
-Avoid napping during the day
-Avoid alcohol 4-6 hours before bedtime
-Avoid caffeine 4-6 hours before bedtime
-Create a comfortable sleep environment and reserve it for sleep
2. Practice deep breathing, relaxation or guided imagery. Deep breathing can be practiced anywhere and can immediately shift your mood, help decrease anxiety. I like Belleruth Naparstek's guided imagery. She even has a free "audio spa treatment" available on her website. An Internet search can help you find other options that works for you.
3. Smell something. Our sense of smell can evoke emotions and connect us vividly to past experiences. Choose a scent that conjures up positive associations, happiness, well-being. Many find lavender to be calming, for example.
4. Connect to nature. Being in nature can help people get out of themselves, connect with something larger or feel more grounded. Exposure to natural light helps mood as well. Live in the city? You can still do it: watch birds, feed squirrels, plant a container garden, notice the sunset or sunrise. Do you have a pet? Can you spend time with a friend's? Animals are a great source of unconditional love and companionship.
5. Do something physical. Research shows that physical activity relieves symptoms of depression and anxiety while also helping with insomnia. You don't have to think of it as "exercise", just move in a way you enjoy. Walking your dog, dancing, biking, gardening, yoga are all options. Join a team and also accomplish #6.
6. Connect to others. We all need human connection. Do you have supportive friends you can reach out to? If not, explore in-person or online support groups, classes, activities.
7. Seek professional help. Sometimes the ideas above are not enough or there are reasons you cannot put them into practice. Even taking the first step towards seeking help can be a relief. You do not have to struggle alone. Contact me and I can help you with the next steps.
Kathleen Young, Psy.D
Dr. Young is a licensed clinical psychologist with over 20 years of experience. She has been in private practice in Chicago, Illinois since 1992. She incorporates aspects of psychodynamic, relational therapy and dialectical behavior therapy into her approach to psychotherapy. Her career focus has been on treating trauma and its aftermath.
She is also an EMDR trained therapist and has completed the Illinois 40-hour Domestic Violence Training. She has coordinated a program dedicated to providing education about and treatment for intimate partner, interpersonal and community violence in the LGBT communities.
Dr. Young received her doctorate in clinical psychology (Psy.D.) from the Illinois School of Professional Psychology in 1990.
For more information: http://www.drkathleenyoung.com