Tip 3 – Extract from “50 Tips to Beat Depression” available on Amazon
It’s often hard to remember the good things in life when you are feeling low in mood. At such times happiness and positive memories can seem far away. Stimulating positive memories and associations can be invaluable in helping to keep us grounded in the real world and help lift the spirit. Creating a “capsule” containing mementoes from the past can help to evoke feelings of comfort, warmth and personal security during difficult times.
A shoebox, biscuit tin or similar can be used to house objects to inspire hope. I have a comfort box and mine includes a variety of objects: photographs and even “thank you cards” which I can use as “evidence” to support my being a worthwhile person. I recommend any of the following:
CD, LP, MP3 of favourite music, chill-out, relaxation, etc.
DVD of favourite film with uplifting, or feel good theme, etc.
Photograph of a loved one or of something or somewhere of importance
Memento of a holiday, postcard, seashell, souvenir, foreign money, flight ticket stubs, booklet or programme from places visited
A note, card or letter from a loved one or write a letter to yourself when feeling well, offering encouragement and re-assurance that you will come through this difficult time
A favourite poem, statement, prayer or article that inspires hope
A favourite book, magazine or colourful picture
A favourite object, i.e. a small stone, crystal, lucky charm or something that is tactile
A sketchpad with crayons or watercolour paints
Aromatic oils for massage, scented candles, bath bombs or bath oils/salts
Herbal teas such as Chamomile, known for its calming properties
Favourite item of clothing, warm jumper or a blanket
A hot water bottle
Vouchers for a massage or beauty treatment
A list of telephone numbers, e-mail addresses of family or friends to whom you can turn for support (try to look for support from more than one person).
A list of national help lines e.g. Samaritans, Sane, MIND, etc. .
Any object associated with feeling happy and well.
With best wishes, Steve
Please feel free to email your blog posts for “Your Mental Health Matters” to firstname.lastname@example.org Steve Clifford, Cognitive Behavioural Psychotherapist