Cognitive Indicator Recommendations

Pick a task that would be relatively quick to complete. Make an agreement with your thoughts that you will be back to them later. Do your best to shift your focus to that one task and start it. If your attention shifts to something negative, return it to your task. If you notice your attention is focused on something supportive, invite those qualities into your task activities.

Affirmations is a simple invitation to direct your thoughts towards acknowledging aspects of you and your surroundings that are life-giving. Even if you don't feel like you are in an affirming space, you can direct your thoughts to name a few things, people, qualities, moments, etc. for which you want to keep with you. You may choose to write them down, record them in your phone, say them to a trusted support person, or repeat them silently in your mind.

This breath pattern is used to calm and center your attention on the present moment. Inhale for 4 count. Hold for 4 count. Exhale for 4 count. Hold for 4 count. Repeat for 3+ minutes. Optional: imagine your breath tracing a square or actually trace a square with your finger. Optional: close eyes.

Variation: If you don’t like holding your breath, change the pattern to Inhale for 4, Exhale for 4, Inhale for 4, Exhale for 4 while still imagining a box that your breath is tracing.

This breath pattern is used to calm and center attention in present moment. Inhale for 4 count. Hold for 7 count. Exhale for 8 count. Repeat. Tap thumb to fingers as way to track the count. Optional: close eyes. Repeat for 3+ minutes. STOP IF DIZZY. Optional: start 2-3-4 count & work up to 4-7-8.

Use this practice to create distance between your inner critic and your Core Self. For instance, change “I am a loser” to “I am having a thought that I’m a loser.” Start by writing your inner critic statements. Then re-write them starting with “Right now I’m having a thought that…” End with “These are just thoughts and they do not define me.” Recommend setting a timer for 3 minutes to write your inner critic statements.

This practice helps direct thoughts in a way that builds self and other awareness, a sense of belonging, and connection to earth. Write a list of gratitudes for 1 minute. If you are with other people invite each person to share 1 with the group. Turn it into a scavenger hunt or gratitude hike! Look for things that are beautiful, reminders of good times and that make you smile. Snap pictures, write about them, and consider sharing with others.

Choose a mantra that is short, present tense, positive/affirming. For instance, "I can do this," "I can survive," "I am o.k.," "Right here and now, I am safe," "I am love," "I am calm," "I am healthy," "I am strong," "I stand tall, balanced, and strong." You could also choose a mantra that aligns with your faith. Repeat this mantra in coordination with your inhales and exhales for 3+min.

Writing helps release, reset, and explore your inner self by recording your thoughts. Do you have limited time? Set a timer for 1 minute & do a stream-of-conscious. Not sure what this writing style is? Learn more here.

There are tons of apps out there that offer a variety of techniques and activities to help the Cognitive Indicators of your mental health. Here are a few of our favorites (we do not receive any payment from these companies):

Shine (now part of Headspace Health)

Insight Timer

Impulse-Brain Training

You may consider talking with your primary care doctor, a psychiatric physicians assistant, licensed mental health professional, massage therapist, meditation specialist, or a crisis text or hotline. You may also work with a medical professional to learn about prescribed and supplemental/over the counter medication to support your mental health. If your Cognitive Indicators are in the Red Zone, don’t wait to reach out to a professional- call 988, text “help” to 741741,” visit the nearest emergency room, call your therapist or your doctor today.