Intense emotions, such as rage and depression, make it difficult to think clearly. Certain outlets, however, can keep you calm and in control during these flare-ups. Some of the most effective techniques do not require medication or even a trip to a therapist. If, however, your depression is frequent and severe, consider seeking help in addition to stress-relieving techniques.
Try Meditation
Meditation does not have to take place on a yoga mat in a lotus position. You can meditate in the car, at your desk or on the couch. Meditation is simply relaxing your body and mind through various techniques.
One technique of meditation is controlled breathing. Breathe in through your nose for six seconds, and breathe out through your mouth for six seconds. During this process, stay focused on the act of breathing. Take notice of how your body is responding to the flow of oxygen.
Another meditation technique is focusing on images of serenity. Basic pictures include tranquil forests, calming beaches and lakes. Others choose images based on happy memories, such as vacations and milestone events. Hold these images or happy scenarios for at least five minutes. Ideally, hold the images for 30 minutes. At the end of the session, you should feel relaxed and calm.
Psychologytoday.com indicates that meditation shifts brain waves in a way that decreases negative emotions and increases positive, calming emotions. When stressed, retreat to these happy thoughts.
Consider Exercising
Do not let anger, rage or depression fester. Instead, help your body and brain process these emotions through exercise. The Mayo Clinic explains that exercise improves the flow of oxygen throughout the body, which requires the release of bliss chemicals. Such chemicals include serotonin and endorphins. Exercise will not remove the problem causing the negative emotion. It will, however, help you gain a different (often proactive) perspective on the problem.
Exercise does not have to include a trip to the gym. Even taking a short walk can greatly improve your mood. If the depressive state is particularly intense, consider sprinting. Run as hard and fast as possible. By the end of the sprint, you should feel better.
Listen to Music
The New York Times explains that listening to or creating music can help treat depression. Compile a CD or create a playlist that elicits a positive, uplifted mood. If you do not like classical music, do not use it. Use the songs based on your own taste that have positive memories attached or songs that make you feel happy.
When listening to the music, consider dancing to it if the song has an upbeat tempo. For slower, relaxing songs, work on relaxing and taking deep breaths to employ meditation techniques.
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