When one is feeling depressed and anxious, the following is a grounding skill one can use to be more mindful at the moment and to experience positive distraction until strong negative emotions pass, as to reduce the possibility of impulsive reactions as impulsive reactions are not normally effective responses:

This grounding exercise is adapted from Dialectical Behavioral Therapy (DBT). You have probably heard or read about keeping a gratitude journal such as writing down 5 things you are grateful for. Here is a form of gratitude exercise that expands on this concept based on DBT. Using the GLAD technique you would write down:

•  G for Gratitude: List five things you are grateful for, from the small pleasures of daily living (that first cup of coffee or warm tea, surprisingly nice weather at the verge of winter, completing a task off your to-do list) to big accomplishments or milestones in life that you are truly grateful for. If you are struggling with this part of the exercise, think of all that is going well in your life and imagine having to go without it, even the coffee or a comfortable bed to sleep in every night.

• L for Learned: What have you learned today about yourself, your feelings, others, and the world around you? What experience or situation that happened today helped you expand on your sense of self and others around you? What have you learned in general that you did not know or were unaware of yesterday? What will you, or can you, do with this new information?

• A for Accomplishment: What do you consider as your big and small accomplishments today? Even checking off a task on your to-do list is an accomplishment, such as finishing up a household chore, or taking the time to really listen to a child or friend with your full attention. Empathy is an accomplishment in this very busy, noisy world!

• D for Delight: What brought you delight today? Did you see a red robin in your backyard, or did you take the time to enjoy your lunch rather than rushing to eat to run to the next task at work, or were you able to take the time to decorate your home for the holidays (if you prefer so) just the way you imagined it this time of the year?

Practice this technique each evening, or at least three times a week, and see if you are able to feel better overall, more hopeful about your ability to manage your emotions, and enjoy life a bit more on a daily basis.

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