#advice: mental illness

[questionableadvice]

Historical medical poster collection, c. 1946-1950. Cushing/Whitney Medical Library, Yale University.

[hamptersadness]

Everyone needs this

[greenstudies]

Random pieces of advice

The world is less scary and chaotic if you lie down on the floor

Noticing different kinds of light (stars, candles, sunshine or city lights) can bring back the feeling of wonder and hope

If you can't shower, washing your hands and face will help you feel better and cleaner

If you can't clean anything else, changing and/or washing your bedsheets can do wonders

Fresh air and being outside in general can help with depersonalisation

Spending time around animals can help you recognise what's important and calm anxious thought cycles

Techniques for emotional regulation in children can really help adults too

Putting random asortment of food on a plate without creating an actual dish still counts as a meal

Drink something warm

Delete that app

Treat yourself as if you were a kid. Buy yourself a toy, play around, learn about cool new things

Fast paced life isn't morally better and it's not good for everyone

There is no good reason to keep yourself hungry

Singing to your full lung capacity can be a great way to let out built up emotion

Tension in the face can cause headaches. Try to massage your face regularly

Nothing is as important as your health

You are a whole person on your own, you don't need someone else to be there to deserve love and attention. Your life can be full as long as you are present

You should cry things out whenever you feel like it

Slow walks are still movement and they do count

It's never as bad as you imagine it

Try changing your toothpaste flavor if you hate brushing your teeth

Anything can be a stim toy - one of my favourites is a heavy dragon necklace that has a complicated surfice. It's fun to touch and hold and it's not even "actual" stim toy

Procrastinating and feeling bad about it is true waste of time. Learn to truly rest. It takes the same amount of time but it is useful

Sometimes you have to force yourself to do the things that make you feel better

Don't trust the thoughts you have after not sleeping for a while

Friendships don't have to be forever to mean something

[mikajunie]

rediscovering shame and giving yourself compassion (how to deal with shame as someone with ADHD)

this is directed towards my fellow ADHDers who have trouble with reoccuring shame while leads to hindered productivity.

signs that your productivity is hindered by shame (compiled by my own experiences):

you feel negative physical symptoms when you think about your responsibilities

you find ways to avoid the responsibilities

every time you make progress, you feel like you don't ever wanna touch it again

when you present your progress, you feel ashamed of yourself because it's not finished (on time & according to ur standards).

you feel like you are a constant failure. you never win, despite achieving good things here and there.

you are a walking ball of anxiety

you have a fear of being perceived

there's probably more, but eh those are just from my own experiences

below i will write down what y'all should remember, what you can do to help yourself, etc. this is compiled from dr k, my own journaling time, and my firsthand experience from having shame 24/7

some things u gotta remember

shame is what exists in the gap between your ideal self and where you are currently.

your ideal self doesn't have to be unrealistic, it can be yourself when you were at your peak or someone who is very similar to you.

shame brings negative thoughts, because it makes you see progress as a negative thing.

instead of being happy that u made progress, u grumble to urself and ask "why didnt i just do it sooner? im so stupid". it's a reminder of your failures, so u avoid progress altogether.

shame can become a part of you, to the point where you feel uneasy or vulnerable if you dont feel ashamed at yourself

shame doesn't do anything to ADHDers in the long run except self-loathing and hindered productivity.

what should u do?

basically self-therapy, but instead of stopping at why, i try to solve my shame one-by-one.

examine past moments where you felt a LOT of shame. this can go back to elementary. the stronger the emotions, the better. now, write them down. you're probably cringing, but that is good. feel all the cringiness running through ur veins.

why did you feel shame? why did it happen? what did you feel?

reframe your thoughts. instead of immediately running away from it, accept it and justify it. give it compassion. give it a hug. was it your 7 year old self? hug yourself. it's okay to fuck up and do silly things sometimes, and it's okay to have ADHD. it's not our fault.

remember that ADHD is a lifelong nerudivergency, you can't just push it away. coping mechanisms and tools help, but give yourself some grace when you screw up. it's our first time living anyway.

calm your body down. make sure your physical body is doing okay.

now... think of one thing you want to do but can't because of shame and do these steps carefully. think of the reasons why you might be ashamed, and reframe your thoughts.

WARNING!! TAKE IT ONE PRESENT ACTION AT A TIME. don't do this for every action you want to take, let your body slowly learn that it's okay to make progress despite the shame you feel, and you are allowed to feel compassion for yourself.

train your body to accept compassion slowly. life is tough with ADHD but it's even tougher knowing that shame will get in your way. give yourself a break, it's fine to fuck up, we all go through different things anyway. even if it's not fine, you will learn and make those mistakes a lil bit lesser in the future.

ok hope this helps.

[huellitaa]

🤍𓂃 ࣪˖ if you can read this, it means you're still here! which is an achievement in itself. im so proud of you. <3

i have been falling back into some bad habits recently, and thinking about it a lot. i had a really, really bad night last night and this morning i woke up with puffy eyes and a messy room but i felt light.

imagine yourself in december this year. imagine yourself looking back on today and smiling at how far you've come. everything can change in one year. everything can change at any time.

there is a whole entire world for you. the sound of rain on the glass, the way the petals fall in the spring, the way the sun rises in the morning, that stranger that smiled at you on the street, that cute little dog you saw on your way to work or school or wherever you went to this morning.

there are people you haven't even met who are cheering you on. you have so many people admiring you from the sidelines because they're too shy to say it. i have been one of those people and still am. there are people who admire the tiniest things about you; the creases by your eyes when you smile, the cute little dimples on your cheeks, the way your hair gets so messy after being out in the wind, the way you hold yourself with such confidence, the way you try so hard to be better every day even if it's hard.

there are people who love you beyond belief that you've never even met yet. because there is so much to be explored, so much to be learnt, so much to see and so much to meet. 8 billion people. 8 billion. even if it feels like you're surrounded by people who don't love you, who don't want the best for you, who don't take care of you and admire you half as much as they should, they are not the last people in the world, and they never will be. there are 8 billion people! think about that for a second! there is someone who is wishing for you the way you are wishing for them! there are people who have so much love for you they haven't even had the chance yet to express!! that's so beautiful!!! <3

there are people who do love you beyond belief, even if you guys don't talk anymore. there are people who smile when they look back on you guys time together, from your childhood best friend to that girl you complimented in the street years and years and years ago. there are people who look back on your memory fondly and still love you and are so happy to see you flourishing.

its okay to be sensitive, its okay to get upset by things. not everything is going to be okay all the time, and neither are you. you can't have good without the bad, and the good always comes afterwards better than you'd ever imagined. life is feeling everything deeply and learning from it, no matter how hard it was or still is. you can always make it through because the most sensitive people are the strongest people.

there is so much life left. you are so young, no matter how old you are. there is so much you can do, so much you will do, so many achievements to be made, so many friends to meet, so many experiences you can learn from. you will get your happily ever after and you will make something beautiful out of your life because life is messy and imperfect and constantly growing and that is beauty.

please keep living, because there is so much to live for. even if you want to go back to that home of sadness you've built over the years, even if growth is messy and uncomfortable, even if things aren't going too great right now, even if it's not everything you thought it would be, you've survived your entire life with you helping you through it even if you've been alone.

you've picked yourself back up every. single. time. and are still making an active effort. that is extremely strong and you've done more than 90% of other people would do in your position and all the things you've been through. you've tried so hard and you should be so proud of yourself. and you should keep going for, because the life you're dreaming of is so close. please smile. please never give up. there is so much left to live for. i love you & you should do the same.

[desultory-suggestions]

Having a resurgence of insecurity, anxiety, or frustration around something that you forgave or that happened a long time ago is not wrong. Things we have forgiven can upset us, they can come back up and bring insecurity. You are not holding onto something unfairly by still being affected by it. There is a difference between shoving a past mistake in someone's face and saying that it still hurts sometimes to think about it.

[sunrisethoughts02]

This is for all the people who are struggling but just keep getting up and trying. The ones who keep showing up, day after day, even when they don’t want to. The ones who stare at the fridge, willing themselves to cook food even though they want to skip. The ones who get up and get water even when they’d prefer to ignore their own needs. The ones who keep on breathing, even when they don’t really want to, because they trust the day will come when the tightness around their hearts has eased.

this is for everyone, because everyone here today has kept on being. even on the days when they didn’t particularly want to. the hard days and the sad ones and the hurt ones, too. You are still here, trying, and this is a moment of recognition for all the beautiful work you’ve done.

Keep going, love. The light comes back.

[ask-the-prose]

Writing Mental Health With Compassion

I've gotten a few questions regarding depicting characters with mental health challenges and conditions and I wanted to expand a little more on how to depict these characters with compassion for the real communities represented by these characters.

A little about this guide: this is, as always, coming from a place of love and respect for the writing community and the groups affected by this topic at large. I'm also not coming at this from the outside, I have certain mental illnesses that affect my daily life. With that, I'll say that my perspective may be biased, and as with all writing advice, you should think critically about what is being told to you and how.

So let's get started!

Research

I'm sure we're all tired of hearing the phrase "do your research," but unfortunately it is incredibly important advice. I have a guide that touches on how to do research here, if you need a place to get started.

When researching a mental health condition that we do not experience, we need to do so critically, and most importantly, compassionately. While your characters are not people, they are assigned traits that real people do have, and so your depiction of these traits can have an impact on people who face these conditions themselves.

I've found that reddit is a decent resource for finding threads of people talking about their personal experiences with certain illnesses. For example, bipolar disorder has several subreddits that have very open and candid discussions about bipolar, how it impacts lives, and small things that people who don't have bipolar don't tend to think about.

It's important to note that these spaces are not for you. They are spaces for people to talk about their experiences in a place without judgment or fear or stigma. These are not places for people to give out writing advice. Do NOT flood subreddits for people seeking support with questions that may make others feel like an object to be studied. It's not cool or fair to them for writers to enter their space and start asking questions when they're focused on getting support. Be courteous of the people around you.

Diagnosis

I have the belief that for most stories, a diagnosis for your characters is unnecessary. I have a few reasons for thinking this way.

Firstly, mental health diagnoses are important for treatment, but they're also a giant sign written across your medical documents that says, “I'm crazy!” Doctors may try to remain unbiased when they see mental health diagnoses, but anybody with a diagnosis can say that doctors rarely succeed. This translates to a lot of people never getting diagnoses, never seeking treatment, or refusing to talk about their diagnosis if they do have one.

Secondly, I've seen posts discuss “therapy speak” in fiction, and this is one of those instances where a diagnosis and extensive research may make you vulnerable to it. People don't tend to discuss their diagnoses freely and they certainly don't tend to attribute their behaviors as symptoms.

Finally, this puts you, the writer, into a position where you treat your characters less like people and story devices and more like a list of symptoms and behavioral quirks. First and foremost, your characters serve your story. If they don't feel like people then your characters may fall flat. When it comes to mental illness in characters, the people aspect is the most important part. Mentally ill people are people, not symptoms.

Those are my top three reasons for believing that most characters will never need a specific diagnosis. You will likely never need to depict the difference between bipolar and borderline because the story itself does not need that distinction or to reveal a diagnosis at all. I feel that having a diagnosis in mind for a character has more pitfalls than advantages.

How does treatment work?

Treating mental health conditions may appear in your story. There are a number of ways treatments affect daily life and understanding the levels of care and what those levels treat will help you depict the appropriate settings for your characters.

The levels of care range from minimally restrictive and minimal care to intensive in-patient care in a secure hospital setting.

Regular or semi-regular therapy is considered outpatient care. This is generally the least restrictive. Your characters may or may not also take medications, in which case they may also see a psychiatrist to prescribe those medications. There is a difference between therapists, psychiatrists, and psychologists. Therapists do not prescribe medications, psychiatrists prescribe medications after an evaluation, and psychologists will (sometimes) do both. (I'm US, so this may work differently depending where you are. You should always research the specific setting of your story.) Generally, a person with a mental illness or mental health condition will see both an outpatient therapist and an outpatient psychiatrist for their general continuing care.

Therapists will see their patients anywhere from once in a while as-needed to twice weekly. Psychiatrists will see new patients every few weeks until they report stabilizing results, and then they will move to maintenance check-ins every 90-ish days.

If the patient reports severe symptoms, or worsening symptoms, they will be moved up to more intensive care, also known as IOP (Intensive Outpatient Program). This is usually a group-therapy setting for between 3-7 hours per day between 3-5 days a week. The group-therapy is led by a Licensed Professional Counselor (LPC) or Licensed Professional Social Worker (LPSW). Groups are structured sessions with multiple patients teaching coping mechanisms and focusing on treatment adjustment. IOP’s tend to expect patients to see their own outpatient psychiatrist, but I've encountered programs that have their own in-house psychiatrists.

If the patient still worsens, or is otherwise needing more intensive care, they'll move up to PHP (Partial Hospitalization Program). This can look different per facility, but I've seen them to be more intensive in hours and content than IOP. They also usually have in-house psychiatrists doing diagnostic psychological evaluations. It's very possible for characters with “mild” symptoms to go long periods of time, even most of their lives, without having had a diagnosis. PHP’s tend to need a diagnosis so that they can address specific concerns and help educate the patient on their condition and how it may manifest.

Next step up is residential care. Residential care is a boarding hospital setting. Patients live in the hospital and focus entirely on treatment. Individual programs may differ in what's allowed in, how much contact the patients are allowed to have, and what the treatment focus is. Residential programs are often utilized for addiction recovery. Good residential programs will care about the basis for the addiction, such as underlying mental health issues that the patient may be self-medicating for. Your character may come away with a diagnosis, or they may not. Residential programs aren't exclusively for addictions though, and can be useful for severe behavioral concerns in teenagers or any number of other concerns a patient may have that manifest chronically but do not require intensive inpatient restriction.

Inpatient hospital stays are the highest level of care, and this tends to be what people are talking about when they tell jokes about “grippy socks.” These programs are inside the hospital and patients are highly restricted on what they can and cannot have, they cannot leave unless approved by the hospital staff (the hospital's psychiatrist tends to have the final say), and contact with the outside world is highly regulated. During the days, there are group therapy sessions and activities structured very carefully to maintain routine. Staff will regulate patient hygiene, food and sleep routines, and alone time.

Inpatient hospital programs are controversial among people with mental illness and mental health concerns. I find that they have use, but they are also not an easy or first step to take when dealing with a mental health condition. Patients are not allowed sharp objects, metal objects, shoelaces, cutlery, and pens or pencils. Visitors are not allowed to bring these items in, staff are not allowed these items either. This is for the safety of the patients. Typically, if someone is involuntarily admitted into the inpatient hospital program, it is due to an authority (the hospital staff) deeming the patient as a danger to themselves or others. Whether they came in of their own will (voluntary) or not does not matter in how the program operates. Everyone is treated the same. If someone is an active danger to themselves, then they may be on 24-hour suicide watch. They are not allowed to have any time alone. No, not even for the bathroom, or while sleeping, or during group sessions.

Inpatient Hospital Programs

This is a place of high curiosity for those who have never been admitted into inpatient care, so I'd like to explain a little more in detail how these programs work, why they're controversial, but how they can be useful in certain situations. I do have personal experience in this area, but as always, your mileage may vary.

When admitting, hospital staff are the final say. Not the police. The police hold some sway, but most often, if someone is brought in by the police, they are likely to be admitted. They are only involuntarily admitted when the situation demands: the staff have determined the person to be an imminent danger to themselves or others. This is obviously subjective, and can easily be abused. A good program with decent staff will do everything they can to convince the patient to admit voluntarily if they feel it is necessary, but ultimately if the patient declines and the staff don't feel they can make the clinical argument that admittance is necessary, the patient is free to leave. It should be noted that doctors and clinicians have to worry about possibly losing their licenses to practice. They don't want to fuck around with involuntary admittance if they don't have to, and they don't want potentially dangerous people to walk away.

Once admitted, the patient will have to remove their clothing and put on a set of hospital scrubs. These are mostly made of paper, and most often do not have pockets, but I have seen sets that do have pockets (very handy, tbh). They are not allowed to take anything into the hospital wing except disability-required devices such as glasses, hearing aids, mobility aids, etc. Most programs will require removing piercings, but not all of them, in my experience.

The nurses will also do a physical examination, where they will make note of any open wounds, major scars, tattoos, and other skin abrasions that may be relevant.

The patient will then be led to their bed, where they will receive any approved clothing items from outside, a copy of their patient rights, and a copy of the floor code of conduct and rules, a schedule, and any other administrative information necessary for the program to run efficiently and legally.

Group sessions include group-therapy, activities, coping skills, anger management, anxiety management, and for some reason, karaoke. There is a lot of coloring involved, but only with crayons. A good program will focus heavily on skills and therapeutic activities. Bad programs will phone it in and focus on karaoke and activities. Most hospitals will have a chaplain, and some will include a religious group session. I've never attended these, so I can't speak for them.

Unspoken rules are the hidden pieces of the inpatient programs that patients tend to find out during their first visit. There is no leaving the program until the doctor agrees to it. The doctor will only agree to it if they deem you ready to leave, and you are only ready to leave if you have been compliant to treatment and have seen positive results in the most dangerous symptoms (homicidal or suicidal ideations). Noncompliance can look like: refusing your prescribed medications (which you have the right to do at any time for any reason. That does not mean that there won't be consequences. This is a particularly controversial point.), refusing to attend groups (chapel is not included in this point, but that doesn't mean it's actually discounted. Another controversial point.), violent or disruptive outbursts such as yelling or throwing things, and refusing to sleep or eat at the approved and appointed times. All of this may sound like the hospital is restricting your rights beyond reason, but I've seen the use, and I've seen the abuse. Medications are sometimes necessary, and often patients seriously prefer having medication. Groups are important to a person's treatment, and refusing to go can be a sign of noncompliance or worsening symptoms. If someone is too depressed or anxious to go to group, then they're probably not ready to leave the hospital where the structure is gone and they must self-regulate their treatment. Violent or disruptive outbursts tend to be a sign of worsening symptoms in general, but even the best of us lose our tempers from time to time when put into a highly stressful situation like an inpatient hospital stay. The hospital is supposed to be a place of healing, for many it is. But for many more, it is a place of systematic abuse and restriction.

Discharge processes can be long and arduous and INCREDIBLY stressful for the patient. Oftentimes, they won't know their discharge date until the day of, or perhaps the day before. Though the date can change at any time. The discharge process requires the supervising psychiatrist to meet with the treatment team and then the patient to determine if the patient had progressed enough to be safely discharged. Discharge also requires a set outpatient plan in place, such as a therapy appointment within a week, a psychiatrist visit, or admittance into a lower level of care. This is where social workers are involved. Patients are not allowed access to cell phones or the internet. They cannot make their own appointments with their outpatient care providers without a phone number and phone access. Some floors will have phone access for this reason, others will insist the social worker arrange appointments and discharge plans. Social workers are often incredibly overworked, with several patients on their caseload.

The patient cannot be discharged until the social worker has coordinated the discharge plan to the doctor's approval. Most often, unfortunately, the patient rarely receives regular communication regarding the progress of their discharge. I've been discharged with as much as a day's notice to two hours notice.

Part 2 Coming Soon

This guide got longer than expected! Out of respect for my followers dashboard, I will be cutting it here and adding a Part 2 later on.

If you find that there are more specific questions you'd like answered, or topics you'd like covered, send an ask or reply to this post with what you'd like to see in Part 2.

– Indy

[pygmi-says-hi]

writing tips - mental health

i'm gonna put a fat disclaimer before this because let's be ffr. I am not a mental health professional, neither are you (unless maybe one of you out there is actually licensed) so I am not going to be giving specific advice for specific disorders. This is mainly to help you breach the subject appropriately.

that being said.

onward!

I want my character to have a mental illness, but I don't know how to write it accurately.

Research, first of all. Never a bad idea. It's required if you're discussing a disorder/disability you a) don't have and b) know nothing about. Even if you do have it, every experience is different.

Also, ask yourself why this character has the disorder. Is it to be inclusive? Is it a plot device? Is it just a character trait? The answers to those questions will determine how important/present the disorder will be.

Nobody's entire personality is their mental illness.

Guys....c'mon. If this is a character that has lived their whole life with this disorder, they probably feel pretty comfortable and fluent dealing with the effects. The way a character handles a mental illness is indicative of their experience and familiarity with said illness.

The disorder should only affect the legitimate symptoms. Don't do the ol' 'oh they are a necromancer/seer/wizard because they have schizophrenia.' Schizophrenia has nothing to do with seeing dead people. Hallucinating, sure, but it's not a cause/effect situation.

PLEASE be aware of harmful stereotypes. If you are deciding to write about something as sensitive and personal as a mental illness, it is your responsibility to do your research and be up-to-date on vernacular, symptoms, and treatments.

Too much work? Don't write it.

Don't use it as a plot device.

That's a half-ass way out, to be honest. Chalking everything up to a mental disorder works in like two situations and there needs to be a lot of buildup to that. Research the symptoms and causes. Don't blur the lines cause you want to make it fit the plot. If it doesn't make sense/can't be used without a stereotype....pick something else!!!

Honestly, a good portrayal of mental disorders comes down to research and goodwill. I trust that you know what badmouthing/shaming looks like. I trust that you know the implications of choosing a topic that is sensitive and personal. Let's be responsible and do our audience and characters justice.

[nous-teleios]

If you're currently struggling to keep it all together, remember that we're living in an abnormal time. You and I did not evolve for the conditions we live in. It's normal to react abnormally to abnormal situations.

[creation-help]

Attention

If you're schizophrenic/schizospec in some way, have/experience psychosis, extreme paranoia, hallucinations, delusions, or in general have a mental illness / neurological condition that is widely demonized (like most cluster b disorders)

Could you please take a moment to leave a word or two about representation? I'm making this post so that people with misunderstood mental conditions could get a boost in talking about representation, and for everyone else to learn something valuable relating to portraying characters like that in original works (or fanworks too!)

Basically, I'm gathering input from people who live with these conditions about what they'd like to see more, in terms of representation in media, harmful stereotypes or pitfalls to avoid, and how to appropriately portray mental illness in fantasy settings for example.

So if you have anything you think would be valuable to know for people outside your group or community, feel free to add on! In reblogs or comments. No pressure though! You can only mention one thing for example, or maybe one criticism and one wish for what you'd like in representation. Don't be ashamed to go on a long rant either, if you have stuff to say! Whatever you feel like commenting on! I'll try to boost all/as many responses as this post gets.

If you're not part of the group I'm asking input from, please reblog for a wider reach if possible!

Obviously I know even people within the same communities can have different opinions and preferences for representation, which is why I wish we could get a wide range of responses to this.

Thank you in advance!

[lifenconcepts]

Reminder that you have zero right to romanticise or joke about other people’s mental illnesses or disorders unless it is your own or the individual has condoned certain jokes.

[shamelesslyimpurrfect]

[mikajunie]

how to deal with failure when all you know how to do is beat up yourself (as an adhder)

please read this if you are a chronic self-loather like myself.

i used to hate myself for everything i did; the way i talk and walk, my accomplishments, my daily activities, how i cannot keep up with my peers, all that jazz. and especially as a late-diagnosed adhder this gets worse overtime. i ended up getting into a 6-month burnout, failed 3 classes and have to extend one semester, and i had lost my identity as a person.

overall i was just a breathing, walking flesh with depressive thoughts every day.

but after many many months of rediscovering myself, i have come up with the conclusion that life gets easier when i don't fucking hate myself.

shocker, right? ik this is probably like a 'obviously' type of thing, but i think many ppl with adhd can confirm that this is one of the hardest pills to swallow.

but trust me, you don't need to feel bad!!! and i will tell you how to do it down below. pls read, i hope it helps.

(keep in mind im not a psychiatrist or a therapist btw i just wanna help fellow ppl with adhd)

reminder #1: adhd makes you more prone to making mistakes - beating yourself up for every failure is torture.

as people with adhd, we are more prone to making more mistakes and questionable decisions. we are just built that way. we can work on it, but that's our baseline.

self loathing encourages you to beat up your baseline. your default state. your non-productive mode.

beating yourself up for making a mistake is literally like beating up a cat for sleeping. humans are bound to make mistakes, and us with adhd are bound to make more. it's fine, let yourself breathe. im not saying we cannot do anything right or that our mistakes are permissible, but missing an alarm clock or forgetting things we want to say are not surprising. it's just embedded inside us, so either be miserable for the rest of your life or work on reframing your thoughts on failure in general.

reminder #2: you can learn how to be better even if you don't beat yourself up for it

these neurotypical adults who tell you that you should feel bad about failing are stupid. and whoever tell you that negative reinforcement is needed for you to get better are the dumbest motherfuckers ever.

you don't need to feel bad to ge better.

in fact, once you don't feel too bad about it, you can focus more on how to do better in the future instead of replaying the past over and over again.

literally after almost failing college, i only realized that i should not be hard on myself. literally. i remember deciding i should try being nice on myself and now boom! i feel better AND i actually have been working towards fixing my life more and more.

and you know whats the best part?? i can finally start enjoying my life again!!

reminder #3: not everything you do is a failure. seriously.

this is a thought pattern i keep seeing in every person with adhd.

"nothing i can do is right" WRONG!!!! you do some things wrong but you also do some things right!!!! quit discrediting yourself

now try acknowledging your failures:

cry about it first. let yourself sit in and feel your feelings first. you can continue after you finish crying about it

do some form of meditation that helps you clear out your mind. i suggest just 5 minutes or until you don't feel as heavy anymore

let yourself know that failing is an action and consequence, not a part of your identity. it is not you: you are someone who succeeds and fails sometimes. you can fail, but that does not mean everything you do will be a failure.

identify what kind of failure you're thinking about , why you feel so shitty about it, and what you should do for next time. it'd be good if you could write this down. here is an example from me:

failure: failing out of class

what happened: i failed bc i kept procrastinating and ended up sleeping in, so i could not submit on time

consequences of event: i had to retake the class, paid a significant amount of money, and now i cant graduate on time with my friends

why i feel shitty: i feel so left behind and stupid. i feel like this is such a stupid mistake that was easily avoidable.

and now i have so many thoughts in my mind right now, like "how can i be so stupid? how can i be so careless? this is such a stupid mistake."

now notice. if you also think like this, you are actively judging yourself. you are being so mean to yourself, and for what? would you ever told your friends they are so stupid and dumb for making careless mistakes? even if it's stupid, you wouldn't say it to their faces.

after identifying everything, confirm what actually happened, reframe your thoughts, and apologize to yourself:

"How can I be so careless?" -> It's not intentional, and I did try my best to work on it. It's not my fault my executive dysfunction took over the better part of me.

"How can I be so stupid?" -> Just because I cannot initiate tasks as well as the others, it doesn't mean i'm stupid. i am pretty good at other things, i cannot expect myself to be good at everything.

"This is such a stupid mistake." -> It is stupid, and that's... okay. It's fine. I accept it, I'll work on how to make it better in the future.

when you combat negative thoughts, make sure you combat them not only with facts but also with empathy and future action-focused thoughts.

the key is to focus on what you can do now, not what you should have done.

because focusing on the past is very very unhelpful.

now please focus on what you can do now:

Make small goals for the future.

What you should not say:

"I promise I will try harder to focus" -> Nope, you are relying on your ADHD symptom to not be ADHD anymore... which is impossible.

"I promise I won't forget next time" -> Same thing.

"I promise I will make a routine that I will stick to" -> This is too idealist, don't commit to anything for a long run, it's just setting yourself up for more failure.

What you should say instead:

"Next time, I will try to write it down so I won't forget next time" -> Tell yourself the clear steps on what you need to do. You cannot rely on your brain to just be better, come up with actions that can support you!

"Next time, I will set more alarms and ask a friend to remind me. In fact, I will do it now" -> Commit to things you can do immediately! The faster, the better so you won't lose this momentum. Stop thinking that your future self is 100% reliable. Always assume you need to do it as soon as possible to help yourself in the future.

"Next time, I will try out this routine and see if it works or not" -> Experiment with routines. Routines don't last long, so don't give youreelf empty promises. Instead, accept that your routine will chance every once in a while so you need to learn what works or not.

Apologize and forgive yourself

Say sorry to yourself.

It's normal to make mistakes, and it's unrealistic to think you won't make more.

Move on

Seriously. Don't sit on it too much.

Once you know what you need to do to not fail in the future and you have written it down... just let it go.

You don't need to feel bad to grow. You don't need to feel bad to be better.

You are allowed to feel good about yourself.

In fact, you should feel better about yourself now because you are showing your commitment to getting better by reading this long ass post.

Pat yourself in the back.

Failure has its consequences already, you don't need to punish yourself more. Please get something nice.

Failing is EXHAUSTING. Please give yourself a snack or some gaming time.

Allow yourself to breathe.

We are humans, we are not failures. We succeed and fail sometimes, not all the time.

Be nice to yourself, you have been through a lot.

[yakitori-queen]

all the advice on moral ocd ive been trying to find online is like "well you cant ever know for sure if youre a good or bad person you just gotta learn to live with the uncertainty" like yea thats the point brother. you nailed the exact thing i dont know how to do

[sunrisethoughts02]

I think something we should talk about more in the chronic illness, mental health, and disability communities is the feelings of fear wrapped around high spoons days. It really is okay to feel nervous when you’re feeling good (even for just an hour). It doesn’t mean you’re broken or wrongs m. It’s okay to take your time learning what routines serve you best at different energy and pain levels. it’s okay to learn not to push yourself too far. It’s okay to acknowledge feelings of anxiety or fear or bittersweetness over really good moments. It’s okay 💜