One of the times I hit bottom with my first counselor, he asked me what the advantage was? I grinned, "I know the territory." Not only do I know the territory, I know what I need to get back up again because I've already done it. Discouraged...oh yea. Giving up....hell no.
Step one: Breathe....yup I can breathe, slow deep breathes.
Step two: Exercise....this is the most underestimated mood controller that exists.
Step three: Say No to as many things as possible. Even if stuff was easy before...back off. If I was sick with a contagious illness, I would stay home an recuperate. Cut myself more slack than I think I need for a while.
Step four: Assess damage...analyze recent events to give myself clues as to what brought me to this point. I don't like being here so an outside event triggered the internal melt down.
Step five: Be compassionate with myself. Believe it or not, this is one of the toughest steps.
Step six: Develop a plan to move forward, again.
Yup, I know the routine. I didn't have to refer to any notes from my counselors. I do know how to get moving forward again. The second cookie is calling my name....I think I can ignore it now.