Learn strategies

Maximise your mind by learning how to manage your feelings and emotions.

This involves doing strategies which are scientific tools, and grounded in cognitive behaviour therapy (CBT).

manage my feelings

help me manage my feelings of being...
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stressed

· I find it difficult to relax
· I find myself getting agitated
· I use a lot of nervous energy

anxious

· I find it hard to breathe
· I feel I'm close to panic
· I sometimes get the shakes

down

  · I don't have positive feelings
· I'm not excited by anything
 · I don't feel enthusiastic

self-conscious

· I feel embarrassed / silly
· I doubt myself a lot
· I think people are judging me

lost

· I feel stuck
· I don't know what to do
· I feel empty inside

unsure

· I feel confused
· I'm not sure what's wrong
· I don't feel right

strategies that help manage my feelings are...

DAILY FRUITS

reflect on your daily fruits — orange (best thing), lemon (worst thing) & banana (coming up)

FAVOURITE ACTIVITIES

write a list of activities that i am good at, interested in and enjoy doing (& do them!)

MINDFULNESS MEDITATION

do mindfulness
meditation by noticing
my body, breathing & surroundings

REALISTIC SCENARIOS

write down the
worst case scenario,
best case scenario & 
most likely case scenario

MY STRENGTHS

find out my strengths
by speaking to other people to feel
empowered & self-aware

TO DO & TA DA

balance my morning ’to do’ list with a nightly ‘ta da’ list to reflect on the day’s achievements

HEALTHY HABITS

write down my daily activities to maximise my healthy habits & minimise my unhealthy habits

FUTURE VISUALISATION

close my eyes, visualise
& imagine my hopes, dreams & what i want to achieve for the future

FOREST BATHING

go forest bathing in
nature & notice what
I can see, touch, smell, taste & hear

HEART HUGS

when i notice self-judgement, hold my hand to my heart to give myself self-love & compassion

SMART GOALS

write down 3-5 SMART goals to determine my future hopes, dreams & desired achievements

SMILEY THINGS

list things that make me smile from surroundings, people, past memories & future hopes and dreams

MOOD BOARD

create a visual mood board of images that make me happy, think of good times and hope for the future

WELLNESS WHEEL

draw my wellness wheel
(current & future state) across multiple domains to determine ‘where to next’

THINGS I LOVE ABOUT ME

name 20 things that
i love about myself (characteristics or personality traits)

JOURNALLING

journal my thoughts
and feelings to declutter my mind & develop
greater self-awareness

IKIGAI

find my Ikigai—what i am good at, what i like doing, what the world needs & what i can get paid for

SAFETY PLAN

write a safety plan — my warning signs, reasons to live, safe space, activities & people to talk to

BEING PRESENT

be in the present moment
by noticing and reducing
my focus on the
future and past

DEEP BREATHING

breathe out for 5,
hold for 2,
breathe in for 3
(& repeat)

GRATITUDE

name 3-5 things i am grateful for (good in
my life, thankful for
& my blessings)

MOOD TRACKER

track my mood each day
to determine how i am feeling to develop greater self-awareness

CONTROL CIRCLE

write down what is inside my control inside a circle & what is outside my control outside the circle

ABC PATTERNS

notice and write down
A (antecedent),
B (belief) & 
C (consequence) patterns

ROUTINE TASKS

record my daily, weekly
& monthly tasks to structure my life in a productive & healthy way

POSITIVE EMOTIONS

for every 1 negative emotion, think of 5 positive emotions that make me happy and feel joy

SENSORY ENGAGEMENT

name 5 things i can touch, 4 things i can see, 3 things i can hear, 2 things i can smell & 1 thing i can taste

GLAD, SAD & BIN

each day, think about
what i am glad about,
sad about & what i want
to put in the bin

DAILY AFFIRMATIONS

do daily affirmations
for how i am feeling today to determine how my
day will unfold

BITE SIZE TASKS

break my overwhelming list of tasks into
1 big task, 3 medium tasks & 5 small tasks


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MaxiMinds is not an emergency mental health service. If you or someone you know are in urgent need of help, please present to the emergency department at your nearest hospital or contact the following mental health crisis teams.  

Emergency 000 | Mental Health Line 1800 011 511 | Lifeline 13 14 11