I now have well over a decade of scores to look at when I am struggling and need a reminder that it will always get better which really helps.

My ideas are specific to me but hopefully others will benefit...

1 Cold water - this can be accessed in the shower to start with. Try starting at the end of a normal shower, turn the tap fully cold and then start to brush your teeth. This distracts you and makes it easier to bear. Try to work up to a minute or more. If you are brave enough then try one of the many cold water swimming support groups. Or go with a friend that is also struggling. Do your research first to be safe both with where you go and how you do it. But I guarantee you will lose all anxiety and feel better for a number of hours.

2 Choose one thing - if you feel you have so much to do all the time then choose which is the most important. This should not be something professional but something personal like getting your kids to school safely, calling a friend, hugging your partner, saying sorry. They may seem trivial but they are in fact more important to the quality of your life than any work or social rated chores. Once you have done it you have not only reframed how you look at the importance of different things but you have also done your list of one thing!

3 Smaller lists - if you must make a list then make it only three things long and make the first job “cross this out” and then you will visually see yourself achieving a third of it straight away. Three out of three = total success. 99 out of 100 = failure.

4 High five yourself in the mirror and tell yourself how well you are doing in life. The research Mel Robbins has done shows how much we as people show our hands in the air to celebrate and welcome others. When we see it in the mirror it stimulates the same positive response in us. Be your own best friend.

5 If you say yes to too many things and get yourself exhausted, decide how many things you can do sensibly in a week. Once you reach your limit then just say your diary is full and sadly you are not available. Blaming the diary helps to redirect self-blame and feelings of letting people down.

6 Have sex if you can. It is always beneficial to your mood and physical health. (I am not currently available for this service!)

7 Have a target of new places to go walking in nature and then research them. You can add a target of miles walked if you want. This will get you outside, in nature, exercising, meeting others, able to use it as socialising and if you have a dog then they will be very happy as well!

That is my magnificent seven for now. They are all tried and tested and also backed up by sound research.

Wishing you a very very happy new year!

Piers

A Moodscope member