To continue my posts for my Mental Health Awareness Week.
As I’ve spoken about in the past, I have had alot of therapies, counselling, etcetc.. particularly in my teen years to help support me with my mental health. Some great some not so, I know what works for me and what doesn’t and it’s safe to say I’ve got a toolkit and a half. I thought for mental health awareness week it was only right to share a few of my strategies for when life gets a little overwhelming.
1. Brain Dump
See my post on Brain dumps
2. plan
If you know me, you know I love to plan!
Have a plan so you don’t become overwhelmed-
Sadly in life there are things we have to do that we don’t want to. The quicker and more efficiently you can get these tasks done, the sooner you are able to do something you love. Planning what needs to be talked about in an important doctors appointment or what you need to buy in the shops on a Saturday when you’ve got three toddlers running riot with you can help maintain structure and allow tasks to be completed quicker. I’m awful at remembering things so I strongly recommend writing important questsions for appointments or reminders/ to do’s down for later you to come back to. Feeling prepared for challenges helps ease anxiety. It’s also important to remember we can’t plan for every eventuality (but trust me I’ll always try)
3. mental health advice
Seek professional mental health advice
4. my advice
Talk
Don’t avoid your problems
When struggling with mental health you seem to feel as though you're the only one in the world who 'gets it' There is a cycle I tend to live my life by with relation to my physical health- boom and bust, all or nothing. Similarly I follow the same pattern with my mental health- I subconsciously ignore all my stresses until I hit breaking point- release all my feelings and then return back to neutral. This tends to repeat itself. Keeping your thoughts in only makes for emotional mood swings and subconscious changes in your behaviour.
future you:
Don’t worry about future you- no one knows whats just around the corner take each day at a time
Worry:
If you won't be worrying about it in a year is it worth worrying about for longer than 10 minutes? Hold space to allow your space to feel your feelings but then let yourself have fun!
Medication:
There seems to be a huge stigma around medicating for mental illness- I was put on medication for my mental health and have been on a variety of different medications ever since. It is a big decision to make and requires regular slow monitoring. Medication is not a cure for mental health issues, however, along side therapies it can be of great support.
Get out the house
As someone who has experienced Agoraphobia I can’t stress this enough, I of all people know how hard it is. Nothing used to annoy me more than my mum opening my window or suggesting a walk but it really is so important to stop things getting bad.
Open the front door and sit on your drive if you don’t feel up to going miles from home or simply walk down your road. Your brain becomes conditioned to ‘liking’ being inside very quickly and it will only detriment your mental health. You do not need to go on 5 mile walks every day or sit in the garden 24 hours a day but simply getting out and about a little will maintain your social interaction with other humans even without speaking to anyone, the act of simply seeing another pair of arms and legs is useful to your brains coping strategy.
Know you aren’t alone
Often with mental health you can feel like the only one in the world. It’s important to know, there is always someone who will speak to you, even if its a stranger online!
Understand others struggle too
You might not see it
Know the facts not your made up scenarios
Understand poor mental health can make fantasy feel like reality. We often make things worse than they are in our heads, assume people think certain things about us or read into behaviours strangely. Without knowing the facts we start to believe our own thoughts! Worried about something or someones opinion of you- ask them?
5. Distraction techniques
Grounding Technique
Name 5 things you can see, hear, smell, touch
This is a great calming strategy for when you’re feeling particularly panicked, saying them out loud really helps.
Chewing Gum
Distraction from your thoughts is really importnt- whether you chew gum, click a pen or fiddle with something- detracting your thoughts elsewhere is a good idea.
Drink lots of water
Water is amazing for everything. I used to get very very light-headed, pins and needles or faint- I find water a great energy boost. Again it’s another great distraction method- focusing on your gulps of water as opposed to things happening around you.
Take a break and try again in a little while
Breathe in for 5 seconds and out for 8.
The idea with this is basically ‘breathe out more than you breathe in to maintain stable breathing’. As we become anxious we close up. We want to have bigger, deeper breaths. If you find yourself becoming tight chested or panicky focusing on maintaining your breathing is good.
Get Creative/ paint or colour
Art is therapeutic!
Have regular snacks or a mini squash bottle to maintain blood sugars
Similarly carrying small snacks or a mini squash bottle is useful as we tend to feel low when we are hungry/ lacking in vitamins.
Breathe out your nose- this will make you giggle!
Okay I'll admit I made this one up once when a friend was having a panic attack and it worked so I've used it ever since... think about the tip of your nose... now focus on trying to breathe out through your nose trying to blowing out heavy breaths through your nose- try and imagine your nose reaching the floor. You should have a nice big snot bubble and be laughing now- you're welcome!
Have a positive playlist
Have all your favourite music in one place. I have spotfiy playlists for every mood/ scenario!
Do something nice for someone
Doing something nice for someone else helps us feel better about ourselves.
Create a kindness kit - see my blog post on these)
Include photos of loved ones, treats, tissues and more.
Write your thoughts down-
Sometimes we react to situations before we think. Writing down frustrations can ease tension with others and help us rationalise our thoughts.
6. Selfcare
Give yourself a gift
We treat others to nice gifts or surprises- why not do the same to yourself.
Write a nice letter to yourself
Communicate how you’re feeling
Lavender
I just find lavender so calming! I have lavender oil in an air purifier/ diffuser. lavender pillow spray, a bag of lavender in the box I store my bedsheets in. For me I’m very sensory- smells really make me feel better. If you ever walk into my room you’ll be hit with a concoction of oils, melts, incense, candles, lush products, air fresheners- all sorts. I like everything to smell nice as it’s comforting.
Spa nights at home
This is one of my favourites- whenever my friends are feeling rubbish we have a spa night- I run the bath for them with epsom salts and candles, bubbles and bath bombs- spa sounds and fairy lights- colour changing lighting. Since doing beauty courses I’ll do facials or gel manicure/pedicures. These are my favourite types of evenings. So girly and my friends love it! My uni halls room was literally known as the detox room- everyone would go on their nights out be incredibly hungover and then come over to my ‘spa’ and eat pizza. AW I miss Uni! Corona go away.
Write your compliments
The most lovely lady online recently popped me a message and told me this! We are so quick to remember any negative comments about our appearance yet we don’t accept positive compliments. I cannot think of one compliment in the last few weeks, yet I know I must have received so many- since writing down my compliments, it enables me to see what other people think of me and maybe slowly I’ll start to believe it! (SIDE NOTE don’t comment on peoples appearance negatively- just let them be!) Give out compliments to others often!
Document your day- what went well today?
Write about one good thing from each day.
Find a fury friend
Ahh… I wish I had a pet, they’re so good at comforting. Going to the local dog park to see all the dogs living their best lives is such a mood booster, apps like borrow my doggy, or simply just a soft teddy bear or furry blanket can be great!
Celebrate your small achievements
Haven’t brushed your hair for two weeks but you did today? WELL DONE!! Self care can be difficult when you’re struggling. I have a friend who has a sticker chart that works really well for her.
Cut out negativity from your life- it’s okay to prioritise your own mental health
I’ve always been a bit of a Negative Nancy, I’m trying my best to become more of a Positive Polly! Distance yourself from anyone that doesn’t fit to your new mindset until you feel strong enough.
Love yourself, Look after yourself and be kind!
L xxx
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