1) finding satisfaction, 2) look to yourself not to others, 3) being your own chearleader,4) realistic expectations...

1) make a list of all your favourite things. 2) take a break. 3) reminisce on good time. 4) participate in community events. 5) look forward to the feeling of relive and satisfaction. 6) spend time with your family and friends. 7) just do it. 8) stay healthy. 9) know your wants. 10) keep a journal.

Spend time stretching or excercising, drink some water to stay hydrate, make a to do list to help you stay organised, scheduled a time to talk to an old friends, practice the self graditude and positive thinking, do something you enjoy and learn to relax...

Bad days happens to all of us, throughout our days, we constantly have goals to meet even when they are not planned. Losing direction in bad days can disrupt our motivation, drives and make us lose focus and think about where you are irritable, sleepy or days when things are not going right. Then we have to re-clarify and re-direct the goals, look at the pattern of days and bad days, re-create days that go well, and most important thing is identify the barriers .

The absence of sun can develops into seasonal affective disorder- depression during winter is common due to this. Weather changes your diet- appetite, hunger , cues, types of food you eat and drink also chnages. Hot weather is related to aggression and higher distress. Temperature changes your happiness, usually due to our evolutionary advantages of being in ideal weather to survive the best way. Recent climate changes shows anxiety will be triggered in high risk of population eg elderly people living by coast. An increase and decrease in consumption of substance and alcohol. Social activities changes the release of hormones will affects your desires to socialize and to be outdoor. Melatonin is hormones released in our brain that regulate this is dependent on sunlight.

By think positive, positive moments which you have achieved in your life, do deep breathing exercises, those who discourage you ignore that individual, which you want to do, prefer those activities like dancing, singing, painting etc,

Your demographic- age, gender, socioeconomic status, race, ethnicity, ability/ disabilities, language. Lifestyle- your career, skills, strength, and lived experience. Implicit message- right and wrong for you.

Most of the time in our mind negetive thoughts rising again and again then we have to combat negetive self thoughts. 1) notice- when you are using a negetive inner voice, the more awareness the easier to combat. 2) identify triggers- notice the pattern of when you self negated. 3) ask- yourself, is this an irrational response. 4) acknowledge- the moment and challenge the irrational thoughts. 5) re- think off- a response that soothes you and identify the otherway...

I have explained in this episode how can you tackle your anxiety by using art therapy 1) sribble:- be free handed with it, keep your wrist loose and mind free. 2) draw your problem:- create a visual image of your anxiety, colour it, add as much details as you can. 3) name it:- give a name, to your problem, externalising your anxiety can better help to see it as seperate from you. 4) reflect:- spend a min with you piece, sit with it, ask yourself questions. 5) action:- what do you want to your anxiety, you can talk with it...

Psychoeducation is not a clinical intervention, but providing the client with psychoeducation is powerful. Being informed about emotion, why we react certain ways, coping methods and how to build resillency. Being informed means aware of future events that problem may occur in. Overall a better understanding to why we behave the way we do. Psychoeducation has taught to be tolerant towards others action and increased understanding of people behaviour.