The Main Ingredients

Know what you want to accomplish.
Be Aware of your own thoughts, feelings, behaviors, moods and emotions.
Experiment until something works for you.

If what you are doing does not work, then try something else.
If you want something enough you will do everything to get it.
And, sometimes just having that attitude is enough to get you what you want.

7 Questions to a diagnosis and action plan

This is a real example taken from my own experiences.

You need to write as you answer each question. Writing it down will force you to think and make it real. You need to be honest with yourself.

You don't need to show this to anyone else. You can destroy it once you are done. But, you may also want to keep it just in case you want to write about your experiences some day.

When you are writing it helps to think that you have an audience. You can write to yourself or you can imagine that you are writing to your best friend or even an imaginary one.

1. What is happening that you want to change?

You need to know what the problem is and acknowledge that there is a problem  before anything can be done.

I am worrying about my future and feeling depressed.

2. What would you like to happen and how will you know when you are there?  Write this using positive actions. 

I want find my balance and peaceful (rather than - I don't want to be depressed anymore).
I want to be my old happy self.
I will be able to smile easily and feel genuine (rather than - not forcing it).

3. What are you thinking while this is happening? What words am I using to think of myself.   

What if our funds don't last for as many years as we live?
Why me? Why can't I be independently wealthy? Will my pension funds be enough?

4. How is your body feeling while this is happening?

I feel breathless. I feel tightness across my shoulders. I feel slight dizzy.
My legs are aching as is my back but this may just be from sitting too long on the computer.

5. What is your mood or emotions while this is happening?

I feel worried and irritable.

6. What are you doing or how are you behaving while this is happening?

I am writing. If someone talks to me I tend to show that I am irritable.
I get to sleep ok at night, but if I wake up I have trouble getting back to sleep.
If I don't keep busy, I tend to worry less. My writing has been a blessing.
I've lost interest in playing guitar.

My thoughts tend to stray to my problems. I am fretting.

7. How can you change these thoughts, feelings and mood, actions and behaviors?
Experiment with each one. Use your experiences. 

Remember when you were successful and happy and confident.
Imagine exactly how you would feel if you solved your issues. 
Imagine taking each step as you solve your issues.

As I pointed out in the last question, keeping busy helps. I enjoy writing but, I also need to do some chores around the house, like painting windows. So I can go paint the windows first then reward myself by writing and answering questions on forums afterward.

I can smile, even when no one is watching. It just helps to put me in a better mood. 
I can do my breathing meditation by taking 3 deep breaths and remember a happy, successful, confident event)
I can do my progressive muscle exercise. (Tighten and release each group of muscles starting from my toes and working to the top of my head.)

In the long run, I can manage with the pension that I have. 
I will need to change some of my lifestyle. But, my children and grandchildren will have to come to see me more often than I can go see them.

I will not starve. I do not have any debt.
Even writing this down has made me focus on what is good about my life, so that is a beginning.
I am sorry if anyone was hurt by my own actions in the past.
I am grateful for all I have, my wife, my children and grandchildren, my home, my dogs.

I forgive all those who may have hurt me.
Often the hurt was not intentional, only my interpretation of events.

I need only live through today. Tomorrow will take care of itself.

Strangely, I do not miss working in a company setting.

I can remember other times when I have been happy even though I had less yet was able to manage and feel happy and successful and confident.

I already feel a more helpful and useful mood starting.

Now Go Paint Those Windows

Answering a few questions and writing the answers can be therapeutic. Remembering successful moments can help you feel the same way now.

You need to become your own therapist and life coach. You can depend on yourself to become the person you want to be without using prescription drugs or running to a doctor or therapist each time.