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Step One – make a list. Left-hand column title old thoughts or unproductive thoughts and the right had column record replacement thoughts (positive thoughts)

Step Two – record unproductive thoughts that you think on a regular basis. This could be anxious or worried thoughts, highly negative or self-critical thoughts that display a lack of self- confidence or are self-depreciating, or any other thoughts that hold you back or make you unhappy. Write out these thoughts in the first person. – the way they sound when you speak to them to yourself.

Step Three create replacement thoughts – right hand column create a replacement thought for each unproductive thought you wrote down, when generating your replacement thoughts first, try just writing the opposite of your negative thought, another way to approach is to ask yourself, if my unproductive thoughts is a lie or is untrue in some way, then what is the truth. If my unproductive thought is only partly true or incomplete, then what could I tell myself that would be more accurate or convey a completer and more realistic picture of my situation. The replacement thought should be more productive, constructive, and self- affirming than the original thought. Be sure the replacement thought doesn’t’ consist of you lying to yourself and telling yourself that everything will be okay if that’s not necessarily true.

Step Four– read your list often- start reading through your list of replacement thoughts at least twice a day. Ready in the morning when getting out of bed and last thing at night before getting in bed. Over time, you will start memorizing the wording and content of your replacement thoughts so that you can use them throughout the day.

Step Five– Notice and Replace
As you go through your day, notice when you think one of your unproductive thoughts and stop yourself. Take a moment to reject that old way of thinking- you might envision yourself throwing those thoughts away in the trash. Then speak the corresponding replacement thought to yourself and let it sink in. Don’t worry if thinking that new thought didn’t change how you feel; that will come with time. The trick to cognitive restructuring is consistency and perseverance. In the beginning, you may have to reject and replace thoughts many, many times a day. But, at some point, instead of thinking the old thoughts you will find yourself automatically thinking the replacement thoughts- and this is when you’ll know your hard work is paying off.

Techniques- some examples of grounding techniques

Grounding Techniques to Quiet Distressing Thoughts 

Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions. 

Grounding techniques are exercises that may help you refocus on the present moment to distract yourself from anxious feelings.

• Anxiety

• Well-being

• Stress

• Depression

• Mood

• Post traumatic stress disorder (PTSD)

• Dissociation. 

1. Putting hands in water

Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand? Can you have animation with this?

Use warm water first, then cold, next, try cold water first, then warm water. Does it feel different to switch from cold to warm water versus warm to cold? 

2. Pick up or touch items near you

Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue. (animation)

Slowly inhale, then exhale. If it helps, you can say or think “in” and “out with each breath, feel each breath filling your lungs and note how it feels to push it back out. (animation)

Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Thinks about how it tastes and smells and the flavors that linger on your tongue. (animation)

Concentrate on your steps- you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again. (animation)

6. Hold a piece of ice

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt? (animation)

Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on). (animation)

Do a few exercises or stretches. You could try:

• Jumping jacks

• Jumping up and down

• Jumping rope

• Jogging in place

• Stretching different muscle groups one by one

• Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air.

How does the floor feel against our feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.

Take a few moments to listen to the noises around you. Do you hear the birds? Dogs barking?

10. Feel your body

You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Consider:

• Your hair on your shoulders or forehead

• The weight of your shirt on your shoulders

• Whether your arms feel loose or stiff at your sides

• Your heartbeat, and whether it’s rapid or steady

• Whether your stomach feels full, or you feel hungry

• Whether your legs are crossed, or your feet are resting on the floor.

• Gurl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet?

11. Try the 5-4-3-21 method

Working backward from 5, use your senses to list things you notice around you. For example, you might start by listening:

• Five things you hear

• four things you see

• three things you can touch from where you’re sitting

• two things you can smell

• one thing you can taste

Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.

Mental grounding techniques (ask AI) complete with animation

12. Play a memory game

Look at a detailed photograph or picture (like a cityscape or other “busy scene) for 5- 10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible. Or, you can mentally list all the things your remember from the picture. (Ask AI) to create a photograph that the person can look at and try to remember the things from the picture.

13. Think in Categories

Choose one or two broad categories, such as “musical instruments,” “ice cream flavors,” or “baseball teams.” Take a minute or so to mentally list as many things from each category as you can.

14. Use math and numbers

Even if you aren’t a math person, numbers may help center you.

Try:

• Running through a times table in your head.

• Counting backward from 100.

• Choosing a number and thinking of five ways you could make the number (6 +11= 17, 20- 3+ 17, 8 x2 +1+ 17, etc.)

15. Recite something

Think of a poem, song, or book passage you know fy heart, Recite it quietly to yourself or in your head.

16. Make yourself laugh

Make a silly joke- the kind you’d find on a candy wrapper or popsicle stick.

You might also watch your favorite funny animal video, a clip from a comedian or TV show you enjoy or anything else you know will make you laugh.

17. Use an anchoring phrase

18. Use an anchoring phrase

This might be something like, “I’m Full Name. I’m X years old. I live in City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting at my desk at work. There’s no one else in the room.”

You can expand on the phrase by adding details until you feel calm, such as, “It’s raining lightly, but I can still see the sun. It’s my break time. I’m thirsty, so I’m going to make a cup of tea.”

19. Visualize a daily task you enjoy or don’t mind doing

If you like doing laundry, for example, think about how you’d put away a finished load.

“The clothes feel warm coming out of the dryer. They’re soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I’m spreading them out over the bed, so they won’t wrinkle. I’m folding the towels first, shaking them out before folding them into halves, then thirds,” and so on.

20. Describe a common task

Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it

21. Imagine yourself leaving the painful feelings behind

Visualize:

• gathering the emotions, balling them up, and putting them into a box

• walking, swimming, biking, or jogging away from painful feelings

• your thoughts as a song or TV show you dislike, changing the channel or turning down the volume — they’re still there, but you don’t have to listen to them.

22. Describe what’s around you

Spend a few minutes taking in your surroundings and noting what you see. Use all five senses to provide as much detail as possible.

“This bench is red, but the bench over there is green. It’s warm under my jeans since I’m in the sun. It feels rough, but there aren’t any splinters. The air smells like smoke. I hear kids laughing and dogs barking.”

23. Soothing grounding techniques

You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.

24. Picture the voice or face of someone you love

If you feel upset or distressed, visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it.

25. Practice self-kindness

Repeat kind, compassionate phrases to yourself:

• “You’re having a rough time, but you’ll make it through.”

• “You’re strong, and you can move through this pain.”

• “You’re trying hard, and you’re doing your best.”

Say it, either aloud or in your head, as many times as you need.

26. Sit with your pet

If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Consider their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.

Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.

27. List favorites

List three favorite things in several different categories, such as:

• foods

• trees

• songs

• movies

• books

• places

28. Visualize your favorite place

Think of your favorite place, whether it’s the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you can smell.

Try to recall the last time you went there. Think about what you did there and how it felt at the time.

29. Plan an activity

This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum.

Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.

30. Touch something comforting

This could be your favorite blanket, a much-loved T-shirt, a smooth stone, or anything that feels good to touch. Think about how it feels under your fingers or in your hand.

If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.

31. List positive things

Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly.

32. Listen to music

Put on your favorite song, but pretend you’re listening to it for the first time. Focus on the melody and lyrics (if there are any)

Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most to you.

While there’s little research explaining how grounding techniques work, the techniques represent a common strategy for managing PTSD and anxiety.

Grounding techniques use tools such as visualization and senses including sight, hearing, and smell to help distract you from a variety of possible feelings and thoughts. 

During a panic attack or traumatic flashback, your emotions can take over your thoughts and physical responses. Focusing on the present through grounding techniques can help interrupt your body’s response and return your brain and feelings to a place of safety. 

Puzzles can help refocus your mind while stimulating it by requiring you to use your problem-wolving skills and exercise your creativity. In turn, they distract you from stressful situations. 

For individuals that like worship music or pray. Lion of Judah channel (YouTube) Inspirational and Motivational Videos. 

Bipolar disorder is a recurrent psychiatric disorder marked by waxing and waning affective symptoms and impairment in functioning. Some of the morbidity and mortality associated with the illness may be reduced with evidence-based psychotherapies along with pharmacotherapy.

Holistic mental health is like the superhero of well-being. It doesn’t just focus on one aspect; it considers everything—mind, body, and spirit. Think of it as an interconnected web where each part influences the others. This approach recognizes that mental health isn’t isolated; it’s part of the bigger picture.

✨ Mind-Body Connection: Your mental and physical health are BFFs. They affect each other profoundly. A happy body can mean a happier mind, and vice versa.

✨ Spiritual Awareness: Ever wondered about your spiritual side? Holistic mental health says, “Go explore!” Your spiritual beliefs can add purpose and peace to your life.

🌱 Self-Care: Self-care is your secret weapon. It’s about doing things that love your mind, body, and emotions. Try meditation, journaling, exercise, and a balanced diet.

🌱 Alternative Therapies: Get creative with relaxation! Consider aromatherapy, art therapy, or mindfulness practices. They can boost your mental resilience.

🌱 Sleep Hygiene: Sleep is your brain’s best friend. Create a cozy sleep space and establish a routine for better mental well-being.

🌱 Nutrition: Your diet isn’t just for your waistline. It affects your mood and brainpower. Fill your plate with mood-boosting foods like fruits, veggies, and omega-3 fatty acids.

🌱 Physical Activity: Time to move! Exercise releases happy chemicals in your brain, reducing stress and anxiety. It’s a game-changer.

🌱 Seeking Support: You’re not alone on this journey. Mental health professionals are your allies, offering guidance, therapy, and, if necessary, medication.

Imagine a life where you’re in harmony with yourself—mentally, physically, and spiritually. Holistic mental health is your path to that life. It’s about taking charge of your well-being by nurturing every part of you.

By weaving self-care, alternative therapies, and a holistic mindset into your daily routine, you’re opening the door to a more vibrant life. Your physical, emotional, and spiritual sides are all interconnected, and holistic mental wellness is the key to unlocking your full potential.

Your mental health matters more than you know. It’s time to take a comprehensive approach to thrive in every aspect of your life. So, let’s get started—explore this guide to holistic mental health and kickstart your journey to a more vibrant you! 

🌟 Interactive Challenge: Set SMART goals today! Specific, Measurable, Attainable, Realistic, and Timed. Share your goals with us in the comments and let’s support each other on this holistic wellness journey. 🚀