Coping Skills to Manage Depression and Anxiety in NJ
Coping skills are tools to help transform your life. They are not just for the use to help with managing anxiety and depression. These skills can also be used to help with relaxation as part of your self care routine.
In this blog post, I will share a video where I demonstrate how to practice deep breathing exercise called four by four breathing and the 5.4.3.2.1 tool can help with decreasing anxiety, distracting negative thoughts, and improve relaxation.
Coping Skills for Depression and Anxiety in NJ
There are a variety of coping skills to use to manage your mood. The two discussed today are more simple coping skills that may be easy to remember how to use. It is encouraged that you practice these coping skills several times a week whether or not you experience emotional distress. The goal is to practice these skills to train the body to relax, distract negative thoughts, and help manage your mood.
Please see this video to gain knowledge of healthy coping strategies to help manage your mood. Practice the skills with the video and several times a week on your own.
This video discusses how to do 4x4 breathing skill. This technique includes breathing in for 4 seconds, holding that breath for 4 seconds, and release by breathing out slowly for 4 seconds and repeat until you feel calm.
You also learn the 5.4.3.2.1 is a grounding technique which helps to decrease anxious mood and distract negative thoughts. It helps to bring you back to the present. Start by doing the 4x4 breathing first. Then identify 5 things you can see- name them, 4 things you can feel and actually touch them, 3 things that you can hear-this will take for you to sit still, focus, and just listen, 2 things you can smell you can smell yourself and really focus on the environment to take it all in, and acknowledge 1 thing you can taste like what does the inside of your mouth taste like, focus on your mouth and take in what you can taste.
If you are struggling with depression, anxiety, or trauma and seeking a therapist to help you get to a better space emotionally; contact us for a FREE consultation or more information via our website www.4thandgrovecounseling.com
I hope this article helped you gained coping skills for depression and anxiety and helps you find the right therapist that will suit your needs. If you’re feeling stuck, feel free to give me a call at 856.441.5216. I will be happy to assist you and help direct you to the right person. If you’re looking for help with trauma therapy, managing depression or anxiety, you can read more about how I can help here.
