#coping methods

[self-care-club]

Self-Love Journal Prompts

How did I show myself love today?

How can I better show myself love tomorrow?

What is a behavior or habit that is no longer serving me?

What is one thing I appreciate about myself and why?

What is one part of my body that I appreciate and why?

What advice would my older, wiser, and more loving self give me right now?

What can I forgive myself for?

What fears did I face today?

Which of my values did I uphold today?

What brought me joy today?

What did I excel at today?

What did I do that I am proud of today?

How did others make me feel today?

How did I speak to myself today? Would I say the same things to my best friend, or my ten-year-old self?

What are some negative beliefs about myself that I can let go? Where did those beliefs come from and what do they cost me?

What problem or challenge did I face today and how might my ideal self have handled it?

What is a mistake I made recently and how can I offer myself the same compassion and understanding I might offer to a dear friend if they made the same mistake?

What was a recent situation where I felt my boundaries were crossed? How can I communicate my needs in the future and set healthy boundaries going forward?

[treasure-goblin]

Turns out that when you don't want your neurodivergent child to develop "negative" or "childish" coping mechanisms, you should be more actively involved in helping them cope instead of pretending there's nothing wrong and blatantly denying the child's issues.

Don't be upset that I don't have the skills you never taught me <3

[mindfulstudyquest]

❥﹒♡﹒☕﹒ 𝗵𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿 𝗳𝗿𝗼𝗺 𝗮 𝗯𝘂𝗿𝗻𝗼𝘂𝘁; this is my personal way of coping with burnout, it may not work for you, but feel free to share in the comments the things that make you feel better when you feel this way ( blogger's note at the end of the post ).

𝟭. recognize the signs ( 🏳️ )

the moment of denial is over. i know, burnouts always come at the worst times when you have upcoming exams and a thousand things to do, but ignoring it won't get you anywhere, on the contrary, it will only prolong the worst, so recognizing and accepting the signs of burnout is the first step to getting out of it. if you don't end it, it'll end you, right? some common symptoms of burnout are exhaustion, excessive irritability, hormonal imbalances, change in appetite (too much or too little), sleep irregularities, increase in nervous tics.

𝟮. take time off ( �� )

allow yourself to rest and recharge by taking a break from work or other stressors. depending on the severity of the burnout you may need an afternoon, or perhaps a couple of days to recover, it's not important, the important thing is that you reserve some deep rest that can really recharge you to start studying/working again. put off all non-essential tasks, put your phone on do not disturb mode and allow your brain to rest. if you have slept little in the previous days, taking a nap will not be bad.

𝟯. set boundaries + practice self care ( 🌱 )

establish clear boundaries between work and personal life to prevent burnout from reoccurring. prioritize activities that promote physical and mental well-being, such as exercise, meditation, and hobbies. i personally love taking care of my body doing beauty treatments that make me feel better about myself. i also deep clean my room and change my bedsheets, if it's true that the mess in our room is a reflection of the mess in our mind i can't see why it can't go both ways: removing the mess from my room is like cleaning my head from the stress in it.

𝟰. rearrange priorities ( 🐝 )

delegate everything you can delegate, you can't do everything alone and it's normal to seek support from colleagues and family. reorganize yourself so you have a plan to follow as soon as you recharge your batteries. ask yourself what led to burnout, was it the workload? in that case breaking it into smaller tasks could make it less onerous. maybe it was it's difficulty? maybe asking for help or using some time for additional research might work. in short, prepare a realistic scheme to follow to tackle the task.

𝟱. seek support ( ❣️ )

talk to friends, family, or a therapist about your feelings and experiences to gain perspective and emotional support.

𝗯𝗹𝗼𝗴𝗴𝗲𝗿'𝘀 𝗻𝗼𝘁𝗲 hi everyone, it's no secret that i've posted very little in the last week, but unfortunately i experienced a bad burnout that incapacitated me for a few days. family circumstances, academic stress and the arrival of spring have added up to take away the strength to do anything from me, but i'm here to recover and here is a simple guide that i always follow when i find myself in these situations. on the one hand i'm happy tho, it's my first burnout since i started university, eight months ago now, i remember that when i was in high school they were much more frequent and long, i feel i've become much more stable.

[howifeltabouthim]

'All human beings fly from consciousness. Drink, love, art are methods of flight.'

Iris Murdoch, from A Fairly Honourable Defeat

[oneleggedflamingo]

I was out cycling around my home town because it is a beautiful sunny day, and I looked at the honey colored pine tree tops against the deep dark blue sky, and thought: the trees don't care about the mistakes I made. And it made me feel better. Like let's put that little mistake into perspective, nothing in the world was changed and the trees look beautiful.

[helpmebowlofrice]

some extra advice from torch 🌞🐾

hello, sunshine! today's been a very anxiety filled day, and there's a chance you might also feel the same. i want you to know that your feelings are so valid. anxiety is one terrifying thing to deal with, and i'm so sorry if you're also going through that.

when i feel anxious, i tend to get lost in my own head, and the pain feels permanent. something that helps me lessen that pain is by grounding myself. are you able to take a step away from what triggered this? run your hands under cold water + maybe even put some on your face. listen to some music that you know will make you feel good. is there a safe space you can go to? take a walk and connect with nature. consume your interests! maybe even fidget with something, that way you're more focused on that than the source of your anxiety. breathe. please, focus on your breathing. take deep, slow breaths, in and out. take breaks when needed. don't force yourself to power through the day as you're anxious. take a step away and come back to that task when you're ready. please drink some water! 🩷💫

i also love imagining myself as my favorite characters. daydreaming is both a blessing and a curse for me LOL. create fun stories in your head, or maybe even turn your anxiety into art! how would you interact with your favorite characters/celebrities? find something that will take your mind off everything bothering you.

and please just know that this is only a storm that will pass. everything will be okay <3 you can do this. you're strong. loved. talented. please breathe. you are not a burden. you are worthy of love and respect. push on through <3 i believe in you :3

[dreamdropsystem]

fuck life we be in our head

[local-lover-boy]

Chat we are going to get through this, just take a deep breath and maladaptive daydream through the bullshit

[willowaddison]

[madfishmonger]

Triaging Emotions

I have the big feelings, and it can end up being a problem when I am over reactive and make things worse, so I've started doing a thing I call triaging my emotions.

When you go to an emergency room, the EMTs or nurses assess the problem and then decide what order you will be seen in. That list is made in order of severity - the patient having a heart attack who will be dead within minutes goes before the person who broke their ankle. Both are serious problems and require medical help, but a short wait for a broken ankle will not result in death, so the heart attack goes first.

Visualizing the problem as a patient arriving in my emergency room, I have to now get the whole story* out of the patient before deciding where to triage the problem to. Is it a heart-attack level problem? Does it require quick, decisive action? Can it wait a moment while I prepare other resources or information? Do I need to get the results from a specialist before I can move forward?

What's the state of my emergency room? If I'm overwhelmed and stuffing patients in hallways, things aren't working out and I probably need help. If things are proceeding smoothly, can I take a moment and really examine my thoughts on this one patient's case?

Doing this visualization has provided two benefits: one, I see the problem as separate from my emotions. It's the patient, I'm the triage nurse. Two, it's like taking a deep breath, but in my brain. I'm pausing to go through the visualization, which helps me break the habitual immediate high-intensity reaction I tend to have.

It takes practice, like all coping methods, but I have found it useful, I hope others do too.

*If you've ever heard horror stories from the ER, patients will often not reveal important details either because of embarrassment, shock, or not realizing its relevancy. I remember this when something happens that makes me immediately emotional - do I have the whole story? Is this being done to elicit this reaction in me? Has the information I received been redacted? Ask questions first.

[spotl3ssmind]

[itsbansheebitch]

Ideas if you live in a community where people at least sort of know each other (In regards to the election)

Ask your local public library if you can hold support group meetings for people who are stressed about/in danger from the election. Ask them if you can bring blankets, snacks, etc. Be mindful of allergies. Ask if they have anything you can borrow/use like coloring books, a TV & Cart, beanbag chairs, etc. Make a group chat & share mental health resources. You can even host a book club.

Talk to your local bookstore & ask if they have study areas. Bring a friend to study with you.

Start a movie club if one of your friends has the space and some stuff to watch, make it an event.

Have Zoom/Facetime meetings with friends where you talk about your houseplants and bitch about life

Bring your own food picnic in the park: exactly what it sounds like. Make or order your own food, then bring it to the park. Have someone responsible for bringing a easy-to-clean blanket

Make a list of comfort YouTubers, shows, movies, books, fandoms, etc to return to

When you feel helpless about a situation, educate yourself & find out what you can do to help. When in doubt, visit your local library and ask for help.

Feel free to add to the list

[pumpkin-the-girlie-girl-vixen]

Impulsive Behaviors

Impulsive behaviors are actions taken without forethought or consideration of the potential consequences. They can manifest in various ways, including spontaneous decisions, risky behaviors, or emotional outbursts. Here are key points to understand:

1. **Definition**: Impulsivity involves acting on a whim, often driven by immediate emotions or desires rather than rational thought.

2. **Causes**: It can stem from various factors, including neurological conditions, mental health disorders (like ADHD or bipolar disorder), stress, or substance use.

3. **Types**: Common impulsive behaviors include substance abuse, gambling, reckless driving, or engaging in unsafe sexual practices.

4. **Effects**: Impulsive actions can lead to negative consequences in personal relationships, financial stability, and overall mental health.

5. **Management**: Strategies to manage impulsive behavior include mindfulness practices, cognitive-behavioral therapy (CBT), developing coping skills, and seeking professional help when needed.

6. **Prevention**: Building self-awareness, setting clear goals, and creating an environment that minimizes triggers can help reduce impulsivity.

Understanding impulsive behaviors can lead to better self-management and healthier decision-making. If you or someone you know struggles with impulsivity, consider consulting a mental health professional for support.

Impulsive coping mechanisms are ways people react to stress or emotional discomfort without much forethought. These mechanisms can be classified into negative and positive impulsive behaviors:

Positive Impulsive Coping Mechanisms

1. **Physical Activity**: Engaging in spontaneous exercise, such as going for a run, dancing, or joining a fitness class.

2. **Creative Expression**: Impulsively creating art, writing, playing music, or crafting to channel emotions positively.

3. **Mindfulness Practices**: Taking a moment to practice deep breathing, meditation, or yoga to center oneself and reduce stress.

4. **Spontaneous Socializing**: Reaching out to friends or family for an impromptu get-together, fostering connection and support.

5. **Adventure Seeking**: Trying new activities or hobbies on a whim, such as hiking, cooking a new recipe, or attending a workshop.

6. **Laughter and Humor**: Watching a funny movie, sharing jokes, or engaging in playful activities that bring joy and lighten the mood.

7. **Acts of Kindness**: Spontaneously helping someone in need, performing random acts of kindness, or volunteering.

8. **Exploration**: Taking a spontaneous trip to a nearby place or exploring a new neighborhood to break routine.

9. **Journaling**: Writing down thoughts and feelings impulsively to process emotions and gain clarity.

10. **Impulse Buying**: Making small, thoughtful purchases that bring joy or enhance well-being, such as a book or a favorite snack (as long as it’s within budget).

11. **Self-Care Activities**: Impulsively treating oneself to a spa day, taking a long bath, or enjoying a favorite meal as a form of self-care.

12. **Engaging in Hobbies**: Dedicating time to a favorite hobby or interest spontaneously, such as painting, gardening, or playing an instrument.

13. **Nature Immersion**: Going outside for a walk in nature or spending time in a park to refresh the mind and reduce stress.

14. **Mindful Eating**: Choosing to indulge in a healthy snack or meal intuitively, focusing on flavors and enjoyment.

15. **Complimentary Actions**: Impulsively complimenting someone to spread positivity and build connections.

Negative Impulsive Coping Mechanisms

1. **Substance Abuse**: Engaging in the use of drugs or alcohol on a whim, often to escape stress or emotional pain.

2. **Emotional Outbursts**: Reacting with intense emotions such as anger, frustration, or sadness without considering the impact on others.

3. **Risky Sexual Behavior**: Engaging in unprotected sex or multiple partners without considering health risks.

4. **Compulsive Spending**: Making impulsive purchases as a means of coping with emotions, leading to financial issues.

5. **Reckless Driving**: Driving aggressively or engaging in dangerous driving behaviors without regard for safety.

6. **Gambling**: Participating in gambling activities impulsively, often leading to financial loss and addiction.

7. **Self-Harm**: Engaging in behaviors that intentionally cause physical harm to oneself as a way of managing emotional distress.

8. **Eating Disorders**: Impulsive eating behaviors, including binge eating or emotional eating, to cope with feelings.

9. **Social Media Oversharing**: Posting impulsively on social media without considering privacy or the potential consequences.

10. **Procrastination**: Avoiding responsibilities through impulsive distractions or engaging in other activities instead.

11. **Impulsive Travel**: Making spontaneous travel plans without adequate planning, often leading to logistical challenges.

12. **Spontaneous Decisions**: Making quick decisions without thorough consideration, which can affect personal and professional life.

13. **Disregarding Commitments**: Canceling plans or ignoring obligations on a whim, leading to inconsistency in relationships.

14. **Aggressive Behavior**: Reacting to frustration or provocation with aggression, whether verbal or physical.

15. **Attention-Seeking Behaviors**: Engaging in actions solely to gain attention, even if they are inappropriate or harmful.

Understanding both negative and positive impulsive coping mechanisms can help individuals identify their behaviors and seek healthier ways to cope. While some impulsive actions can provide immediate relief, they can also have long-term consequences if not managed properly. Finding a balance and cultivating positive coping strategies can lead to healthier emotional responses and overall well-being. If someone struggles to manage these behaviors, it may be beneficial to seek support from a mental health professional.

[whats-a-human]

Tips on coping with homicidal ideation, no empathy necessary!

Unrelated to this blog's theme, but this is a very important topic. Everyone is welcome to interact. I wanted to post this long ago; it's hard to but I gotta help others and break the stigma around this too. I hope my wording is good enough.

I have struggled with homicidal ideation years ago, which you might call a type of intrusive thought. I rarely have any homicidal intrusive thoughts anymore and I've dealt with the underlying issue that caused them, so I believe I have overcome that problem.

So, here's a post to anyone struggling with this. Having a licensed therapist is better but I know that just like me, many of you can't have one.

Preparing for an episode

First of all, be neutral about your ideation: you aren't a horrible person and you aren't going to actually murder someone just because of it. Now, and that's really important too: do not normalize those thoughts. You aren't evil for having an illness, but it's still an illness that hurts you above all else, and can hurt others too. I learned this from an acquaintance and that was really helpful.

Now, have a support network. Friends, mental health groups, anything. You should have a safe space to talk about your experiences but you don't need to be "out" to everyone! You can just tell a friend something like "hey, sometimes my mental illnesses act up and I have episodes, when that happens I'll give you a heads up and we could do X" (like talking about a comfort topic, having you/your friend talk about your/their day, etc.) Find a safe way to avoid isolation!

Think of your triggers, make a list so you can avoid them and prepare for when you get triggered. Also list things that soothe you and things that give you a sense of power and control but don't harm you/others. The options are endless, like painting your nails, giving your hair a trim, customizing your phone/blog/etc, cooking, going for a walk, hobbies etc.

2. During an episode

The goal here would be averting your attention to something else, but that can't be forced.

So, you can always talk facts with your brain. If you did act on your urges, you'd be arrested, period. Minor or not. And as a mentally ill person, your time there and after prison would be double hell... compared to just not acting on the thought. If you've been arrested before I doubt you'd want to years on end there (or years on end again). What I also told myself was, "going to prison because of such lowly people isn't worth it". I was right and extra based.

Also why waste your time with murder plans when you can be thinking about Pokemon. Or anything else that brings you joy. Yes, thinking of Pokemon instead of murder plans is part of recovery and based as hell. Like, even if you aren't a fan, some of those critters are cute, right? And just like that, you're slowly averting your attention and the urges are quieting down.

3. Other important things

The biggest victim of my intrusive thoughts was me. Those I wanted to kill were my abusers and I didn't want to have those thoughts, even during episodes I hated that a part of me was into it.

But I would never accept a murderer as a part of myself. I refused to ever accept such path as a valid future for me. Those thoughts were a part of me, but they didn't need to be part of me FOREVER. And I proved myself right. I focused my strength and intelligence on RECOVERING and it was the right choice.

You may feel powerless just like I was. Then, give yourself a haircut, cook something, make art, customize your phone, watch a movie, go do anything that reassures you that YOU are in control of your life, not your abusers. Some things may not appear productive but they are nonetheless carving the way to a beautiful and FREE life. Your episodes will slowly become less and less frequent, and less intense.

Of course recovery isn't linear, it's not always pleasant or easy and you'll still have really bad times, but deciding to thread the path of recovery is a huge step of power in itself. Stay determined.

I still live with my abusers but I have worked so much with myself and whatever I could do within my reach, that the power I consider them to have over me is much, much smaller and that did wonders to me.

An extra reminder: some triggering things may feel kinda good or addictive, like doomscrolling or something that personally entertains your homicidal ideation instead of directing you away from it. For example, directing your violence towards fiction can be helpful but if engaging with/producing violent media entertains these thoughts about real life actions instead of being cathartic, that's a form of self-harm. I know it's addictive but try to look for alternatives! You can do it 💪

Once again, huge virtual hug for everyone 🫂 stay safe!

[spinnenpfote6]

Idk why but I have this thing where when I'm upset (I get overwhelmed by the first wave of negative feelings very easily), I start to imagine my favorite characters struggling in really horrible situations, like a little drama movie in my mind.

And I make the characters suffer A LOT. I might've just been yelled at at work but my fave's world is falling apart, I make them horribly mentally ill, let them suffer from losses, physical illness, injuries and surgeries (most of them akin to my own) until they cry and break down and self harm, think of suicide and do it. While creating all of this in my mind I give them my own reactions, thoughts and feelings and max them up to 100. I project myself onto them but at the same time I take the role of their family and friends and bystanders (because it's all in *my* head) who are worried and horrified and crying, telling them it's going to be alright and worth it and how hurt they are and why they want them to keep going. Playing both perspectives in my mind let's me see the bigger picture I believe and is soothing in an odd way. After I went through all of this daydreaming I'm no longer all that upset or want to hurt myself because it's all kinda "completed"/self-contained in my mind. Bonus points if I listen to music while doing it.

It is kind of my own little coping mechanism I've developed which often sounds horrible from the outside but works really well for me.

(I also do this when I'm happy but then it's like whump fanfiction and basically without a meaningful goal)

Does anyone else do this?