Managing Negative Thoughts - Catch, Check and Change negative thoughts

• When we are feeling low in mood or experiencing depression, we are more likely to assume the worst, see things in a negative light and struggle to find the positives.
• It can be helpful during these times to be mindful of our negative thoughts, and to try and challenge and change these.
• “Catch” the thoughts by keeping track of them, what they are, and how they impact your mood and how you feel.
• “Check” them by asking yourself is there any evidence against or for this thought? Have I made an assumption? Is there another way of looking at this?
  
• Finally, change the thought by trying to consider what alternative options and counter thoughts may be. What would you say to a friend thinking this? Am I being overly critical of myself, if I try to consider the opposite, more positive option, what would that be?

Managing Depression and Low Mood

Experiencing and living with depression or low mood can feel very difficult, but it can get better. Start with small steps each day…

• Look after your physical health

make sure you are getting enough sleep and eating a balanced diet. Exercise also makes a big difference to our mood, improves sleep and we often feel better afterwards.

• Have a positive word with yourself!

Start to keep a record of positive things each week. Maybe it’s something you did well and can be proud of, or maybe it’s a positive thing that happened… You had a nice chat with a friend, had a nice walk outside or ate a nice meal.

• Take some time for self compassion, self care and mindfulness

Depression and low mood can feel worse during more stressful times or when we may be in a particularly negative thinking pattern. By practising self care and mindfulness, you are actively trying to manage stress and distract from negative thoughts. Try some yoga or stretching, a breathing technique, a mindfulness exercise through an app or online.

• Talking to someone you trust about how you are feeling may help

If you can’t speak to someone close to you, Wellbeing Support Services are here to support. Samaritans and Shout also have someone available to speak to by text or phone 24/7.