I have schizoaffective disorder. At this time my thoughts/moods are pretty well controlled. My biggest issue is anxiety. This can trigger depression and it snowballs into a anxiety depression episode. Also, stress makes my symptoms worse. So, most of my coping skills are stress reduction techniques.
Deep breathing-take a deep breath in and let it out slowly. Sometimes I hyperventilate when I am anxious and this helps me control that.
Visualization- If I have something coming up that makes me nervous I prepare by visualizing it going well. And, If I an getting anxious thinking of a past event, I learned a visualization where the past is like a museum, I can visit the memories but I can’t take them with me into the present.
Routine- taking my medications at the same times and going to sleep and waking up at the same time help. Having structure to my day helps, too, but i am not so good at this. I make a list of things I want to do in the morning so I remember and I can keep busy.
Plan for change ahead of time. If I know my kids will get out on break from school soon I know it will disrupt my routine. I will look at activities they can do. Just knowing things will change helps.
Challenge my thoughts. It doesn’t help everyone but I took a 12 week cbt group therapy course. We monitored our anxiety and depression and it went down for everyone in the class by the end. Also, I can use it to reality check my thoughts or at least decrease some anxiety that goes along with them.
Break tasks into smaller pieces. If I look at a task as the whole thing I can get overwhelmed and nothing gets done, but if i just think of it as doing a little bit and then a little more it isn’t as stressful.
Socialize I tend to withdraw and isolate. I would rather hide under the covers, but I act against impulse and go out anyways. I usually feel okay or even better once there, it is just getting out the door.
“as if” thinking. If everyone tells me my thoughts are delusions and I don’t believe them, I act “as if” what they are telling me is true. It usually works better for me and I slowly start believing consensus reality.
Calling someone and talking usually helps me to feel better.