Depression and Anxiety Coping Tools

Living with anxiety or depression can be overwhelming and draining, making it difficult to maintain daily routines or take chances. However, with the right tools and mindset, it’s possible to manage these struggles and lead a fulfilling life. Here are some tips for managing anxiety or depression and taking positive chances:

  1. Seek Professional Help: Mental health issues can be complex, and it’s important to seek professional help from a qualified therapist or counselor who can help you understand and manage your symptoms.
  2. Prioritize Self-Care: Engage in activities that promote your well-being, such as exercise, meditation, or spending time outdoors. Getting enough sleep and eating a balanced diet can also help to improve your mental health.
  3. Practice Mindfulness: Mindfulness techniques can help to reduce symptoms of anxiety and depression by bringing you into the present moment and helping you to let go of negative thoughts and worries.
  4. Set Realistic Goals: Set small, achievable goals for yourself and celebrate your successes, no matter how small they may be. This can help to build confidence and a sense of accomplishment.
  5. Connect with Supportive People: Surround yourself with supportive friends and family members who can provide encouragement and understanding.
  6. Challenge Negative Thoughts: Practice challenging negative thoughts and replacing them with positive ones. For example, instead of thinking “I can’t do this,” reframe it as “I am capable of overcoming this challenge.”
  7. Keep a Gratitude Journal: Write down three things you’re grateful for each day to help shift your focus to positive aspects of your life.
  8. Try New Things: Taking small chances can help to build confidence and provide a sense of accomplishment. Consider trying something new, whether it’s a new hobby or taking a small step outside of your comfort zone.

Remember that recovery is a process and takes time. Be kind to yourself and celebrate your progress along the way.


  1. I am capable of overcoming my challenges.
  2. I am worthy of love and support.
  3. I choose to focus on positive aspects of my life.
  4. I am strong and resilient.
  5. I am in control of my thoughts and emotions.
  6. I am worthy of happiness and fulfillment.
  7. I have the strength to face my fears and take chances.
  8. I am deserving of good things in life.
  9. I am capable of change and growth.
  10. I am worthy of self-love and care.
  11. I choose to let go of negative thoughts and beliefs.
  12. I trust myself to make the right decisions for my well-being.
  13. I have the power to create positive change in my life.
  14. I am grateful for the good things in my life.
  15. I am worthy of a fulfilling and meaningful life.
  16. I choose to focus on what I can control.
  17. I am capable of finding solutions to my problems.
  18. I am worthy of forgiveness and compassion.
  19. I have the courage to face my fears.
  20. I am capable of achieving my goals.
  21. I choose to let go of perfectionism and accept my imperfections.
  22. I am worthy of respect and kindness.
  23. I am grateful for my strengths and abilities.
  24. I choose to focus on the present moment.
  25. I am deserving of peace and happiness.

Journal Prompts:

  1. What are three things I’m grateful for today?
  2. What small goals can I set for myself this week?
  3. What are some things that make me feel happy or fulfilled?
  4. What are some negative thoughts I’ve been having lately? How can I challenge them?
  5. What self-care activities do I enjoy? How can I prioritize them in my daily
Share chances with friends.