#if you mean depression and anxiety say that! leave us actually mentally disabled people w like. all over manifestations out of your mouth

[tasteless-deactivated2022011029]

Will we please stop with the physically disabled > mentally disabled/nuerodivergent thing already you people are obnoxious... and wrong!

[goddamnitconnor-a]

I’d mentioned something about this a little bit ago, but there’s been something on my mind for a while, now, and I want to finally write something down. This is mostly because I was asked on the sidelines if I could make a post like this-- so here goes.

I’ll put most of this under a cut so anyone not interested can just scroll by without too much fuss, but first I’d like to say what this is all about.

Anxiety. Or, rather, how to not let it consume your life. Because we all experience it, most of us on a daily basis, but I’ve seen so few people actually do the right things to stop it from escalating to a critical point or try to do anything to manage it when they’re not in a critical mode. So, the rest of this will be cut for sake of length, but please:

If you have struggles with anxiety and recognize that it’s holding you back from enjoying any part of your life to the fullest extent, give the rest of this post a look over. These are honest, tried and true methods of reducing the impact of anxiety, both the obvious and less obvious, and I promise I wouldn’t offer them as suggestions unless I knew they’d have a beneficial impact on your overall health.

I’ll say this one last thing: if you’re thinking anything along the lines of ‘none of this will work for me’ or ‘my anxiety is too bad to do anything about without medication’ or ‘I’ve tried everything before and nothing really works so why bother’, then I’m speaking directly to you: please read the rest of this post. I don’t say it often, but you are so wrong.

Firstly, before I begin spewing out suggestions, everything I talk about here I have seen take a positive effect on both myself (dealing with bipolar depression and I’m sure other shit by this point) and people with severe intellectual disabilities (autism being the primary diagnosis), whom I support and work very closely with. I’ve also taken two college courses focused entirely on managing anxiety through very different strategies (mental vs physical activities) and a handful of others on building mindfulness, confidence, and self-image. Honestly, though, I’m drawing mostly from the former experiences because there’s nothing like seeing the words in action.

These techniques will be listed here only briefly because talking about each of them at length would make this an entire book. I might go into more detail in additional posts, if enough people would like me to or I’m feeling especially talkative another day. They are listed roughly in the order of most effective or most necessary, but honestly they all work in tandem with each other, so saying one is better than the other is a little misleading.

Attitude: We’ve all got it. Some are better than others, and some are just downright-- wait. Not that kind of attitude. I’m talking about our attitude towards our own mental health. I’m sure a lot of people believe they’re just supposed to suffer as much as they do or that it’s not really so bad and changing is too much effort. Essentially, the message is saying ‘I don’t care enough about myself to make the effort for my mental health’ no matter how you say it. Point blank, that’s a pretty shitty attitude to have, and no one wants to have a shitty attitude. No one likes feeling like shit, we just kind of get used to it and grow numb to it out of self defense against our own brains. Not the best habit to pick up. But one thing is certain: if you don’t believe you can help yourself and if you don’t believe you’re worth the effort, then nothing else is going to leave much of a mark. It all starts here, friends, and it’s usually the hardest step to take.

Deep breathing: Has to be next, doesn’t it? And it’s a very easy next step after that last one. The rules are very simple: block yourself off from outside stimuli (whether this means closing your eyes or fixating on a fixed spot in the distance to focus your attention or doing whatever you need to in order to take a minute to yourself); take a deep breath in through your nose for at least five but ideally seven seconds (breathe in so your stomach expands and not just your chest-- your shoulders shouldn’t rise more than they do when you’re yawning or sighing); hold the breath for up to three seconds; release your breath through your mouth slowly (take at least three but ideally five seconds) and make sure to fully push all of the air from your lungs. Repeat at least three times and up to ten times, depending on how high your stress and anxiety are at the time. The idea of the numbers is equal parts providing a structure so that the breath is under your control and providing a distraction from any other thoughts that might intrude. If you’re focusing entirely on counting the seconds of your breath or focusing on how the breath feels going in and out of your lungs, then you’re much less likely to worry about anything else. So don’t get too hung up on the specific numbers; understand their purpose and adjust them as you need to in order to fit your current situation. Do this before you go into a full-blown panic attack. It’s much more difficult to focus on deep breathing when you’re in panic mode, but taking a few deep breaths when you feel the first signs of something coming on could lessen or negate the physical and mental strain. Remember: It takes less than three minutes, even if you do all ten breaths, and there’s no equipment or special requirements. That makes this by far the easiest thing on this list to do, and the effects it can have are fucking mind-blowing.

Diet: Okay, maybe this will be the hardest step. But it doesn’t have to be! Diet changes can be huge, cold-turkey everything bad or small, subtle changes that ease you into a better lifestyle over the course of a few months or even a year. Both are totally cool! In fact, I’ve done both. There is so much I have to say about dieting, but I’ll list out the major points. Stop counting. I don’t care what it is, just stop counting it. Right now. Because guess what: you’re not counting the right things. Things you should be looking at? Sugar content. How processed the food is. Artificial flavoring and high fructose corn syrup. Things that really aren’t that important if you’re organizing your diet to be balanced and actually healthy? Fat content. Calories. What a coincidence. Also, eat breakfast. I know it means getting out of bed a little earlier, but for all that is good in this world, eat breakfast. Snack more often (not on potato chips; try some fruit), especially in the morning when your body is trying to balance out everything from the previous night (or, you know, whenever you sleep). Fruit, vegetables, nuts, protein bars (check that sugar content!), hard-boiled eggs, cottage cheese, and yogurt are all super easy and cheap snacks to grab and most of them are portable if you’re out and about often. Lunch doesn’t need to be big, but it needs to exist on some level. Heavy lunches will weigh you down and make you tired much earlier than you would be otherwise but no lunch will sap your energy and also leave you feeling drained earlier in the day. Dinner should be focused on protein and this is usually where people actually eat their vegetables, so keep that up! If you’re going to have a lot of empty carbs (like fries, mashed potatoes, rice, etc.), you better plan on having a post-dinner workout because guess where that belly fat is coming from. If you have anything to eat before bed, make sure it’s at least an hour before and it should have as little sugar and calorie content as possible. Protein is ideal for this time of the day!

Exercise: Oh boy. All of these steps are sounding pretty hard, aren’t they? Good news! You don’t have to go to the gym. You don’t even have to go outside. And I’m not about to preach youtube workout videos and giant squishy balls to roll around on. I am about to preach yoga. I know we only ever see super attractive and skinny women perching themselves in ridiculous poses on a fucking mountaintop at sunrise with some inspirational quote plastered everywhere and that’s what we think when we hear yoga, but you know what? I’ve taken yoga courses, and the only one even half-capable of flipping herself upside down on her head was our instructor-- because she’s been doing it forever. Most people had to use blocks and bands to assist them with most of the poses. Yoga is not for the fit and bendy only; in fact, the less fit and bendy you are, the more you’ll probably benefit from the practice. A few simple stretches in the morning isn’t going to change your life, but it’s a start. There are plenty of free videos and apps around to help you get started with easy things that will make the rest of your day a little easier, and I guarantee you’ll start feeling so much better that you’ll get addicted to it. If you happen to already be a reasonably active person, then just make sure you’re getting at least 30 minutes of at least moderate activity in order to get the most benefit out of your workout. The most beneficial time to do any exercise is first thing in the morning after you wake up, but right before meals or mid-day when you might be feeling a bit of a drag are also ideal times. Anything above low-intensity exercise before you go to bed will definitely hurt your sleep cycle, but there are some yoga poses and other kinds of exercise that are actually very beneficial to relaxing and getting a better night’s sleep.

Meditation: This should be higher on the list, but again the list really isn’t a ranked thing. I’m only putting it this far down because I believe that meditation doesn’t always stick out to people as something especially helpful. That’s because meditation doesn’t show instant results and a lot of people do it very wrong, so they don’t get any results at all. Because of this, I think if the above techniques are implemented then meditation will become more attractive because some control and balance in your life will have already been established with the other things. I would recommend starting with guided meditation no matter what, if you’ve never done it before or even if you think you’ve been doing it ineffectively. Meditation is very flexible, which is one of the things I love most about it. Once you understand the real purpose of meditating and how to handle any potential distractions while you’re meditating, you can do it almost anywhere and at any time-- and you can spend five minutes with yourself or two hours. Any amount of quiet and calm for your mind will help it immensely! Also, if you’re feeling drained and are unable to do any stretches or exercises to wake yourself up, meditation can actually make you more alert and refreshed. This is especially helpful for people trying to focus on a task that needs to be accomplished but that attention span just isn’t cutting it. Meditation should center you, calm your mind, boost your focus, and clear your head of distracting thoughts and worries unrelated to the task at hand. Stress and anxiety should reduce and if you go into a deep enough trance, a sense of euphoria (similar to that infamous ‘runner’s high’) will accompany you for a while afterwards. If it’s not doing that for you, then you should probably seek out some sort of guide to help you meditate more effectively.  

Water: Just drink it. I won’t say that you can’t drink too much, because of course you can, but chances are high you aren’t drinking as much as you should be. It depends a lot on your activity levels, what you’re eating throughout the day, and your exposure to the sun or other high heat elements, but a few signs that you’re not drinking enough water are: if you get frequent headaches, especially near the top/crown of your head; if you get muscle cramps-- they can be anywhere, but leg cramps are very common and I experience stomach cramps easily when I’m dehydrated; if you’re thirsty (simple as that); if you find yourself yawning/breathing deeply excessively. Drinking water first thing in the morning will help you wake up and cold water before meals will reduce your appetite so you don’t overeat. 

There is so much more I could say about anxiety and so many other, little things that can be done to make things easier on yourself, but these are the really big ones. The ones that I guarantee, if practiced together even on a minimal level, will improve your health both physically and mentally to the extent that you’ll never believe you lived so miserably for so long without doing these simple things. Because here’s the hard news: We weren’t meant to sit in a dark room in front of a computer screen all day. We weren’t meant to play video games for 12 hours a day. We weren’t built to digest the obnoxious amount of empty carbs and overload of sugar that is basically forced in our face every time we turn around. Our bodies are meant to work and they’re meant to be maintained-- and if you feel like that statement doesn’t apply to you, you probably don’t understand your body as well as you think you do. I’m not saying I know anyone’s specific situation and of course there are always outrageous exceptions to even the most reliable of rules, but for the majority of people reading this, the only real block against you and a healthier you is just plainly you. That’s not an easy thing to accept or make peace with, but the sooner we realize that we most often are the only ones holding ourselves back, the easier it will be for us to help ourselves get better. These are just steps and suggestions. Just words on a screen. Any time they’re put into practice and any time they give anyone any sort of benefit, that victory is not mine. Don’t give me the credit. Because you’re doing all of it. And you’ve been able to all along, so I’m glad you’re finally waking up and realizing it.