Battling Stress, Anxiety and Depression

Battling Stress, Anxiety and Depression

Sometimes you reach a point where none of your old techniques work.

I reached that point them find these Mindfulness techniques through my Psychologist.

I thought maybe other people may also benefit from them. I find their is only so many distractions and usually after I stopped distracting myself with tv shows, food, physical exercise, breathing exercises or visualisation, all the stress would just come stumbling back. Alongside disorientation, migraines, lack of focus, rapid talking, a racing mind, difficulty sleeping and breathing.

Try Mindfulness Techniques

I had similar problems, I tried breathing exercises, visualisation... etc... nothing seemed to work anymore.

Check-out a diagram outlining Wise mind- the act of finding a balance between your emotions and rational thinking.

or google 'emotional mind vs rational mind' and check out the images and sources. Wise mind helps you reduce/manage stress and helps you manage your emotions.

My psychologist said that basically when you get too stressed you have the fight or flight mode, and you body starts to shut down in parts if you don't reduce your stress or control your emotions. She advised me to either do more exercise which releases happy endorphins and reduces stress & tension or try these mindfulness techniques when I get too consumed by heavy emotions or stress.

Below is a copy of the sheet she gave me


Taking hold of Your mind: "What Skills"


-JUST NOTICE THE EXPERIENCE. Notice without getting caught in the experience. Experience without reacting to your experience.

-Have a 'TEFLON MIND', letting experiences, feelings, and thoughts come into your mind and slip right out.

-CONTROL your attention, but not what you see. Push away nothing. Cling to nothing.

-Be like a guard at the palace gate, ALERT to every thought, feeling, and action that comes through the gate of your mind.

-Step inside yourself and observe. WATCH your thoughts coming and going, like clouds in the sky. Notice each feeling, rising and falling, like waves in the ocean. Notice exactly what you are doing.

-Notice what comes through your SENSES- you eyes, ears, nose, skin, tongue. See others' actions and expression. "Smell the roses."


-PUT WORDS ON THE EXPERIENCE. When a feeling or thought arises, or you do something, acknowledge it. For example, say in your mind, "Sadness has just enveloped me." ... or ... "Stomach muscles tightening"... or ... "A though 'I can't do this' has come into my mind." ... or ... "walking, step, step, step..."

-PUT EXPERIENCES INTO WORDS. Describe to yourself what is happening. Put a name on your feelings. Call a thought just a thought, a feeling just a feeling. Don't get caught in content.


- Enter into your experiences. Let yourself get involved in the moment, letting go of ruminating. BECOME ONE WITH YOUR EXPERIENCE, COMPLETELY FORGETTING YOURSELF.

-ACT INTUITIVELY from wise mind. Do just what is needed in each situation- a skilful dancer on the dance floor, one with the music and your partner, neither wilful nor sitting on your hands.

-Actively PRACTICE your skills as you learn them until they become part of you, where you use them without self-consciousness. PRACTICE:

1. Changing harmful situations

2. Changing your harmful reactions to situations

3. Accepting yourself and the situation as they are.


I hope this helps :) Good luck!

2 Replies

  • Hi,

    Thank you very much for sharing. xx

  • Thanks for this :-)

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