15 Minutes for Me: A Simple, Powerful Self-Help Program to Resolve Stress and Depression
What is 15 Minutes for Me?
Stress can be debilitating, and the resulting depression can make you feel overwhelmed, alone, and hopeless as if there’s no way out. Fortunately, though, it doesn’t have to be that way. 15 Minutes for Me: A Simple, Powerful Self-Help Program to Resolve Stress and Depression will help you eliminate stress and depression using proven self-help methods that require little time commitment but offer big results. By the end of this program, you will learn simple daily habits to eliminate stress and depression once and for all!
A Quick Introduction of 15 Minutes for Me
The purpose of this program is to help you find 15 minutes each day for yourself. It’s about learning how to be self-aware so that you can make decisions that will improve your life. This program is designed to help you get back in touch with your feelings in order to better manage them.
It will also teach you how to recognize the negative thoughts and beliefs that are causing your stress and depression. The goal of this program is not only to feel better but also to become a happier person. We hope these exercises will help you feel more relaxed, balanced, and confident in your life as they have helped our clients do.
The 5 Steps in Detail
- Choose a coping skill that you can use to help manage your stress or depression.
- Spend 15 minutes for me using this coping skill as often as needed during the day.
- Do your chosen coping skill whenever you have time during the day, not just at designated times. This will help you build up a new pattern of reacting and thinking about stressful situations instead of your old ones.
- If you need more than 15 minutes for me, use more time anything from 30 minutes to an hour is fine but if it’s more than that then be sure to space the periods out over the course of the day so that you don’t get too exhausted by doing them all at once.
Step 1 – Journaling
Journaling has been shown to have many benefits including stress relief. Here are some tips on how to begin journaling:
1) Write your thoughts down in a notebook or on a computer. Try not to edit yourself when you’re writing. It can be helpful to write about what’s bothering you, or just about anything else that comes up. You might want to mention the date at the top of the page.
2) Spend 15 minutes per day writing in your journal. If you find it hard to spend this much time at first, start with five minutes and build up from there until you’re able to devote 15 uninterrupted minutes each day.
Step 2 – Meditation or Prayer
Some people find it difficult to meditate or pray when they start out. That’s okay. It can take time to learn how your mind works and how it responds when you meditate or pray. Here are some tips that might help:
- Start with five minutes of meditation or prayer a day – preferably at the same time each day – then gradually work your way up to 15 minutes.
- Find a space where you won’t be interrupted or distracted by noise, smells, other people, or things that might draw your attention away from yourself. You might want to use earplugs if sounds bother you, or get a room in your house that is only used for meditation/prayer purposes so there won’t be any distractions there either.
Step 3 – Daily Gratitude List
What am I grateful for today?
-I am grateful that I woke up this morning.
-I am grateful that my brain and body are working well together.
-I am grateful that I have enough money in the bank to pay my bills this month.
-I am grateful that I found a new job last week.
-I am grateful that I have friends who are always there when I need them.
-I am grateful that despite everything, my family is still here with me.
Step 4 – Weekly Review
Every week, make time for yourself. Schedule an hour or two in your calendar when you will not be disturbed. Take a long bath or shower; enjoy a hot cup of tea; go for a walk; read a book; write in your journal; take care of any tasks that have been hanging around on your to-do list. Focus on what you’re grateful for. Practice deep breathing techniques and meditative exercises. You deserve this time just as much as you deserve everything else you do in your life. And remember to notice how much better you feel afterward!
Step 5 – Living Out Your Intentions
Part of the 15 Minute for Me program is about taking time to live out your intentions. What do you want? When I’m feeling overwhelmed by the craziness that is life these days, I want peace and quiet. My intention today is to turn off my phone and spend some time in nature. If you’re struggling with depression or stress, consider what you’d like as an intention. You might not be able to have it all at once but you can start making progress toward living out your intentions every day.
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