techniques and strategies to help improve your mental health

Cognitive Behavioural Therapy (CBT) Techniques

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that is widely used to help manage various mental health issues including anxiety, depression, post-traumatic stress disorder, substance use disorders and more. CBT helps people to recognize and change their harmful and distressing thoughts that negatively influence their behavior and feelings.

Try this:
Cognitive Restructuring

Cognitive restructuring is a common CBT practice that helps one evaluate and change their automatic negative thoughts and reframe them in a more accurate and helpful way. Try out this quick and easy strategy below anytime to feel more in control of your thoughts and allow for a more positive outlook on life!

How to: 

  1. Anytime a stressful thought pops into your head, identify it first. 
    For example: “I got a B on my test, I am awful at school”

  2. Then, question the accuracy and evidence of these thoughts by asking yourself if these thoughts are based on reality and facts.


    What evidence do I have that supports this thought? 
    What evidence is against it? 
    Are there distortions in the way I am thinking?

    Ex. Am I over-generalizing or catastrophizing?

  3. Lastly, try to think of more helpful and balanced thoughts as opposed to the negative ones. 

    For example: “This was a really hard test, I tried my best and I will just continue to study hard next time” 

Repeat this process anytime a stressful or negative thought pops into your head that bothers you to reduce any negative feelings and improve mental well-being!

mindfulness

The practice of mindfulness includes being present in the current moment and aware of how you are thinking and feeling without judging yourself. Mindfulness has been shown to be a powerful tool in reducing symptoms of depression and anxiety in adults, helping to create a sense of calm and emotional balance.

Try this simple mindfulness strategy:

Body Scan ~ about 15 minutes 

  1. Lie down on your back with your body rested and your eyes closed.

  2. First, take a few deep breaths to release any tension you may feel. 

  3. Now, focus on and think about each part of your body, intentionally, and in order, from your toes to your head. 
    For instance, think about your toes, are they cold or warm? Do they feel tense or relaxed? 

  4. Now move upwards to your ankles and caves and ask yourself these same questions and recognize the different sensations you feel as you intentionally think about each part of your body. 

  5. When you feel ready and relaxed, slowly guide your awareness back to the present moment and open your eyes to your surroundings.

breathing exercises

Breathing exercises include various practices that regulate how you breathe, in an effort to promote a sense of calm and reduce feelings of stress.

Try this breathing technique: Box Breathing

  1. Sit down in a chair, lie down or do this standing. 

  2. Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds and hold your breath for 4 seconds.

  3. Continue to repeat these steps until you feel a sense of calm and relaxation.

If at any point it is difficult to reach these times, you can always decrease or increase the amount of time you inhale, hold your breath and exhale.

progressive muscle relaxation

Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing one muscle group at a time then relaxing that tension, to induce a sense of calm. PMR has been shown to reduce symptoms of stress, anxiety and depression in individuals, and is a simple technique you can do at home.

Try this: 

  1. Start by sitting down or lying down to relax your entire body.

  2. Begin at your toes and then work up your body, tense each muscle group for 10 seconds then release. 

  3. Repeat these steps in order: (and as needed) 

    • Tense your calf muscles.

    • Now tense your thigh muscles.

    • Tense your buttocks.

    • Take a big deep breath in then breathe out. 

    • Raise your shoulders up to your ears and hold.

    • Tense your arms.

    • Raise your eyebrows as much as you can.

    • Lastly, clench your fists.

  4. When you have completed all of these steps, take a moment to think about how your body feels, embracing the sense of calm and relaxation you have created.

Remember to not tense your muscles too tight and always stop if you are experiencing discomfort.