Coping Tools

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Set a goal each day

Setting and accomplishing a goal each day helps us to obtain self-esteem and motivation. We think of it as mental health exercise. When setting a goal, make sure it is a tangible goal. As you’re motivation improves, increase the intensity of your goal. It is best to set a goal first thing in the morning, giving yourself the entire day to accomplish it. If the goal is not met by the end of the day, either make it tomorrow’s goal or change it to a more realistic goal. If the same goal is not met two days in a row, either you are expecting too much from yourself at this time, or you are procrastinating. Either way it might be best to change the goal all together.

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Prioritize your
daily schedule

Make a daily list if you are having problems with memory and concentration. Try to accomplish what is most important to you, and in that order. Keeping a date book is helpful. Check it daily. A weekly schedule may also be helpful.

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Journal Writing

Write in your journal not only during difficult times in your life but also when life is going smoothly. Journal about the insights you experience during your recovery. Note what is helpful during difficult times.

It might be helpful to keep a journal with your Bible or devotional book. Address the page as “Dear God,...”. Write what you are thankful for. Make a gratitude list. Record favorite verses or one that had great impact on you that day. List what you like and don't like about yourself. What are some ways you can improve these areas? Write down what works for you when you are doing well.

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Physical Exercise

Exercise whenever possible. Walk, run, rent a favorite exercise video, bike ride, swim, etc.

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Music

Listen to “Positive Music”. Music you really enjoy. “Positive TV” in moderation. Violence and drama may not be good choices when depressed or angry. Even the news can be depressing. Choose carefully what you watch. Too much tv usually leads to couch potato syndrome. Set a goal by limiting TV time.

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Balanced Diet

A well balanced meal. Depression can increase or decrease our appetite. Check with your doctor about vitamins and eating right.

These tools can aid in motivation and help to build a healthy self-esteem. Try one. Keep trying. Take pride in whatever you do. These are all ways of bettering ourselves. As we get stronger our goals should grow and so will we in our journey to wholeness.