DOs and Don’ts from Down Together
When we battle Bi-polar or Depression, we encounter strong emotions that can overwhelm us. Even if you do not battle with these, we all from time to time encounter strong negative thoughts or emotions. There are different ways to help you calm down as well as allow you to take your thoughts and emotions captive for God’s glory (Col 3:1-4).
Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God. 2 Set your minds on things above, not on earthly things. 3 For you died, and your life is now hidden with Christ in God. 4 When Christ, who is your[a] life, appears, then you also will appear with him in glory.
Below you will find different tips on how to do this when you are struggling with being overwhelmed by any negative thoughts or emotions.
This is a consolidated list of the contributions received from the Down Together Group:
DOs
- Prayer – have conversations with your Father who loves you and sees your struggle to you. Remembering who He is helps put things into perspective.
- Close eyes and count to 10.
- Focus on the present – Mindfulness.
- Meditate on God’s Word.
- Humour (laugh).
- Entertainment (watch a movie or programme) that you enjoy.
- Engage in activities that counter the negative emotional feelings being experienced, i.e. should one experience low mood or negative emotional episode, e.g. anxiety, perform an activity that is pleasurable or stimulating during this time. One example is colouring; there are adult colouring books available.
- Journaling (write down your thoughts, and review over time the destructive (negative) and positive thoughts) so that focus can be made on eliminating the destructive thoughts and reinforce positive thought patterns.
- Elicit the support of friends/family and confide in “safe” people close to you that you completely trust.
- Counselling – during this time, “virtual”, online counselling sessions are available for people should this be required.
- Know and engage with “Spiritual Family”, i.e. church, etc. Elicit support from and offer to help others in the church family.
- Keeping a routine helps to create a feeling of control in sometime uncontrollable seasons.
- Be of service to others, i.e. selflessness; giving and helping others is highly rewarding, and negates negative or depressing effects of self-centredness.
- Focus on things that can be controlled.
- Engage in healthy sleep patterns.
- Gratitude for what we have – others are far worse off than us.
- Contentment – count what we have received as a blessing even if we have not achieved, received what we want.
- Emotional self-awareness: recognising and understanding one’s own emotions. It helps to know how one’s emotions affect their behaviour, decisions and performance.
- Fleeing untenable situations that be may causing the anxiety, fear, depression, etc (flight).
- Brush up on Conflict Management skills.
Don’ts
- Stay away from negative / unhelpful media.
- Do not concern yourself with events that you cannot control.
- Selfishness and self-centredness: Do not think of yourself only; think of others as well, and be others-centred.
This is a consolidated list of the contributions received from the Down Together Group.