Work it out

Mood mapping is a helpful exercise to do when you are feeling overwhelmed by anxiety or worried by issues, real or imagined.

Take a pen and some paper, and draw yourself in the middle of the page – a stick person will do, or you might just write the word ‘Me’.

Then, around it, write down all the things that are affecting your mood, either positively or negatively. You might have words such as: ‘The weather’, ‘World events’, ‘My birthday’, ‘Work’, ‘Social media’, ‘My family’.

If they are things that make you feel positive, draw a sunshine around them. If they are things that are troubling you, draw a cloud around them.

Take each word in turn and focus on what aspects of the situation you can control. Could you change your thoughts, behaviours or beliefs about some of the negative factors? Could you do more of the positive things that improve your mood? Make a list of strategies for yourself for each different situation.