Are you feeling anxious? It's okay to feel that way. Many people do from time to time or all the time.. To help calm your nerves, try this grounding technique: Press your feet firmly into the ground and take a deep breath.Focus on the sensation of contact between your feet and the ground. Feel the stability and support beneath you.This simple exercise can bring you back to the present moment and ease your anxiety. You're stronger than you think you are.
The law of detachment:
"Allow others to be who they are.
Allow yourself to be who you are.
Don't force situations.
Solutions will emerge.
Uncertainty is reality.
Embrace it." It has helped me so much with understanding what I have and don't have control over.
I have finally allowed peace into my life.
By far one of the best mental health tips I've ever heard:
Rapid heartbeat - Cold shower to cool body temperature.
Difficulty sleeping - Wake up at the same time no matter what.
Irritability - Practice stress management such as meditation.
Avoidance Behaviours - Expose yourself to fears gradually (known as systematic desensitization).
Signs mental health is getting bad again:
Relationships - No time or patience for others, irritability, canceling plans more often and not responding to friends.
Feelings - Feeling not good enough, feeling numb, losing appetite and hunger.
Behaviours - Staying in bed, endless scrolling, never ending to do list and stop excerising.
Signs your anxiety may be setting in:
Appear "zoned out" or spacy.
More snappy then usual.
Struggling to make eye contact.
Want to leave early.
Needing more reassurance.
Needing to sit still.
Avoid making plans for the future.
My therapist told me - "Sometimes you can be so afraid of losing something you love that you refuse to love anything"
Life changing tips how to get your body to
release happy chemicals:
Dopamine - Complete a task, eat good food, get enough sleep.
Oxytocin - Play with animals, give a compliment, holding hands.
Serotonin - Be in nature, meditation, get some sun, mindfulness.
Endorphins - Watch a funny movie, exercising, laughing.
I am allowed to be angry with people when they hurt me. Even if they are sensitive and can't cope well with being told they did something wrong. Their sensitivity does not mean I have to bottle up my feelings and their lack of coping skills does not make my anger abusive.
Now read that again.
"If you have the courage to make it through a lonely night with nothing but self destructive thoughts to keep you company, you have the courage to make it through anything."
Things that lead to burnout:
• Listening to people complain about the same things.
•Doing your best with little appreciation for your work.
• High expectations at work, home, or in relationships.
The urge to-binge watch Netflix for hours isn't just laziness. It's your minds attempt to escape reality temporarily and allow your stress hormone cortisol to regulate itself.
When immersed in a tv series your nervous system finally experiences command a sense of
relief.
How to love yourself based on your love language
Quality time - Enjoy the sunset, paint a picture, go on a nature hike.
Physical touch - Work on skincare routine, take a bubble bath, eat some fruit.
Acts of service - Tidy up space, keep a habit tracker,donate to charity.
Words of affirmation - Keep a gratitude jar, watch a TED talk, compliment yourself.
Receiving gifts - Invest in your hobbies, start a DIY Project.
Oils - Essential oils are a huge part of anxiety coping. The most effective are; cedarwood, lavender and tea tree oil.
Outside - Go outside. As much as you don't want to, just go. Sit and stand and breathe in the fresh air. Look at the clouds and focus on them.
Shower - If you are able, take a shower. This sounds trivial, but it's the quickest way to come down from anxiety.
How emotions feel in the body.
Sadness - Weak, heavy, tired, body aches, slow, beat down and disconected.
Angry - Trembling, pounding heart, hot, clenched, burning and fiery.
Happy - Calm, open, awake, soft, steady, energized and fuzzy.
Anxious - Dizzy, nauseous, restlessness, backpain, headache, pins and needles, giddy and accelarated breath.
Excited - Activated, energised, sparkly, butterflies and tingly.
What emotional abuse looks like:
- Ignoring, dismissing, criticising, invalidating
your emotional experience
- Playing the victim, not taking responsibility for
actions.
- Possessive, overly jealous, accusatory.
- Guilt trips you, makes you feel bad.
- Using frightening behaviour to prove a point.
When you're not used to being confident, confidence will feel like arrogance
When you're used to being passive, assertiveness will feel like aggression.
When you're not used to getting your needs met, prioritising yourself feels selfish.
With that being said, your comfort zone is not
always a good benchmark.
The best mental health tip
i've ever received:
How to instantly feel better:
- Overthinking = write
- Sad = exercise
- Anxious = meditate
- Angry = listen to music
- Lazy = reduce screen time
- Burn out = read
- Stressed = go on a walk
Emotional triggers:
- Angry when you think you're being told what to do if: you felt controlled in
the past.
- Anxious when someone isn't there for you:
emotionally unavailable
parents.
- Angry when you feel unlistened to: you were ignored and dismissed
growing up.
One of the best mental health tips i've ever heard:
"Learn to say: that's on you. Your behavior is on you. The way you move is on you.
The choices you make are all on you.
The way you live it's all on you.
Recognize what belongs to you and what doesn't."
I will never again try to take control of something that doesn't belong to me.
Now read that again.
People with anxiety can be cool, calm and under control when others are in crisis. The downside, when life is calm, cool and under control, people with anxiety tend to be in crisis.
A childhood home that was noisy and chaotic + early relationships that were tense and arbitrary can shape our nervous systems in many of the same ways more universally recognised forms of trauma do. Don't let the word 'trauma' let you into dismissive headspace about your experience.
People with anxiety and depression are often in a vicious cycle where during that day, they are completely exhausted and can't seem to get anything done, and then they lie awake all night worrying about all things they didn't do. When I started to take my night time and moring routine seriously, my nervous system finally began to heal.
You can leave a toxic relationship but if you don't heal what attracted you to them, you will meet them again. the same demon, just in a different person.
Healing makes you realise some people don't deserve to be around you, no matter how much you love them. Unconditional love doesn't mean unconditional tolerance of abuse or disrespect.
When life starts to get good again, you should allow it. You dont need to stay loyal to your suffering like it's a badge of honour. You can simply let the good things happen because you're a good person and you deserve it.
Sometimes you need to take a step back and realise how far you've come instead of how far you have left to go. You're going to mess up. You're going to make mistakes. You're human. It happens. What matters is you pick yourself up again and keep going.
You didn't grow up having role models. You grew up having people you didnt want to be like and seeing situations you'd never want to be in.
Needing support is not a sign of weakness.
One small crack does not mean you are broken. It means that you were put to the test and you didnt fall apart.
Give yourself permission to unplug and regroup without feeling guilty. You can't be there for others if you don't care of yourself first.
The best mental health tip I've received by far 3 ways to stop a panic attack :
- breathing exercises : Try the 4-7-8 tactic. Breathe in for 4 seconds, hold for 7 seconds and exhale for 8 seconds.
- Eat a lemon : All your attention and energy will be refocused!
- Smell lavender essential oil: Used to create a sense of calm , put it on your wrist or under your nose and inhale gently.
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