#physical therapist tips

[billa-billa007]

Diagnosing Spinal Source of Extremity Pain: Subjective Exam with Nick Rainey

Extremity pain, which refers to pain or discomfort in the arms or legs, can have various causes, including issues originating from the spine. The spine plays a crucial role in transmitting signals between the brain and the rest of the body, so problems in the spinal column can lead to extremity pain.

[godtrauma]

the man who owns and runs the thai restaurant in my town knows me by name. he is one of the kindest and most thoughtful men i know. i started ordering from his place back in january, which was when i got my fibromyalgia diagnosis. back then i was using a walker, had limited mobility in my entire body but especially my hands, and was very visibly in pain. i always ordered the same thing: yellow curry with no meat, potatoes and carrots only (i have texture and other dietary issues). he always made it a point to make sure i could get out the door and carry the food safely. he had his workers package the food so that it was easier for me to open. as i kept coming back and i told him a little bit about my health status, he would always encourage me to keep going. he told me about how the spices he used were good for inflammation and began to edit the recipe just for me so that spices that were even better for fighting inflammation were used. he’d give me extra portions and despite the fact that i would tip every time, i realized later that he never charged my card for them. as time went on and my condition began to get better, especially with the help of a physical therapist, he would make encouraging remarks and tell me how happy he was for me. the day i came in without my walker, he practically jumped for joy, and despite my insistence, he gave me my meal for free that day. i continue to make progress with my conditions and i continue to go to the thai place. this man who does not know me personally and who i hardly know anything about is one of my favorite people. it’s interactions with humans like these that make loving life easier. and his curry really does help my chronic condition. it’s comfort food taken to the next level.

[hellohoihey]

Anxiety is so fun! 👍

[calhouncongragateinc]

Caring for a loved one with a feeding tube can be challenging, but with the right approach, it can become manageable and even second nature. Whether you’re new to this or have been providing care for a while, these tips can help you ensure the best care possible.

[daggersandarrows]

having just sort of a Night

[self-care-club]

Alexithymia sucks. This chart helps!

How are you feeling? You don’t know? Me neither! So I look at this chart several times a day (got reminders set on my phone) to check in on how I’m feeling throughout the day. I’ve been doing it for a few months, and it’s actually getting a lot easier to identify how I’m feeling.

Pro tip: some people have to rely more on how their body feels to tell them what they’re feeling emotionally. Work on trying to identify how certain emotions feel in your body. Work in broad strokes at first, before working on identifying more specific emotions. For example, try to notice how sad, happy, angry, and afraid feel. Where in your body do you feel them? What physical sensations go along with the emotions? It’s different for everyone!

The more often you practice, the better you’ll get at it. This is all straight from my therapist and it’s how I’m finally feeling my feelings after years of dissociation.

[allbark-no-bite]

good boy.

art donaldson x reader (wc: 2.9k)

summary: as Art’s personal physical therapist, it’s your job to fix what Tashi has torn apart, by whatever means necessary. or in which Art just needs some TLC

warnings: 18+ smut, it could be worse tbh, mentions of disordered eating

author’s note: i’m back ig?? im out of uni for the summer and challengers has me in a chokehold. Art Donaldson the man that you are

————————————————————————

You're standing just within earshot of the doorway, passing a sanitary wipe over one of the tables in the athlete treatment room when you hear the door abruptly open. Tashi storms in with a purpose and Art trails meekly behind her. Even if you had been clueless to how the match had gone rather than on the sidelines beside Tashi not even twenty minutes ago, you could have guessed by the hard line of her mouth that Art was in for it. Not that her displeased scowl was much different from her usual scowl, but you'd been around long enough to know the difference.

She stops abruptly, and Art heels obediently as Tashi turns around to face him. "I need you to tell me when you're going to fucking get it together so that I can stop wasting my time."

Weary and sweat soaked, Art just stares at her with that pitiful look on his face and says nothing in reply. His blue eyes solemnly take in her harsh disappointment as though beyond used to it. At this point it's not all that foreign to you either.

"You may as well be fucking asleep out there," she snaps.

This time his mouth opens. "I- I'm just tired-" he begins, although there's hardly any argue to his voice at all.

"No, I'm tired, Art," Tashi interjects. "Do you have any idea how much fucking work I've put into getting you back onto the court this past year?! I've done everything! The least you could do go out there and try to act like I've done anything for you at all!"

Art swallows, the slight frown on his face deepening. "I am. I just- I don't-"

Before he can even finish his sentence. The open palm of Tashi's hand connects with his cheek as she pops the left side of his face. Art closes his mouth. You pretend to concentrate on wiping down the table. It's not the first time you've witnessed one of these conversations but it still feels private, like you shouldn't be here. You keep wiping the table.

Understanding that anything else he says is only going to make Tashi angrier, Art resigns to once again watching her in silence. His blue eyes are sad. The usually fair skin of his cheek is tinted pink where she popped him. Although it wasn't very hard, you're sure it still hurt him all the same.

"Quit wasting my time," is all she says before she finally turns and leaves, walking right past you and out the other door. You hold your breath as she passes you. Art watches her go but makes no move to follow. You release an audible sigh. It's been a frustrating day for everyone. As Art's personal trainer, physical therapist, and close friend, you felt every loss, every ache and pain, every bad play. And there seemed to be a lot of those lately.

Art is still standing there, watching the closed door that Tashi left though.

Not knowing how to break the silence, you finally pat the freshly sanitized treatment table. "C'mon," you call gently, as though beckoning to a wounded dog.

It takes a moment for him to budge, but eventually he does, his disheartened spirit apparent in the way he walks over. Used to the usual routine, he tugs his damp shirt off over his head as he takes a seat, the lean muscles of his torso flexing as he does so. You allow yourself to ogle at him, only for a brief moment before stepping in between the bracket of his knees. Gently, you cradle his chin, tipping his head back to look up at you as your thumb smooths over the redness of his cheek. His blue eyes blink up at you, sad and dog-like.

"It wasn't terrible," you reassure him. "You had surgery six months ago. You're still getting your feet back underneath you. Most people wouldn't have come back." You're right. The still-pink scars on his shoulder are still fresh on your mind. The stitches weren't even out before Tashi had him in physical therapy. Even though his medical team had released him, it was still a bit early to start doing rehab so soon after surgery, Art's comfort being your biggest concern. But when Tashi wants something, she gets it.

Wordlessly, Art sighs, the weight of his head settling into your palm as he finally lets go of the tension he'd been carrying. It was always like this. You fixing what Tashi had torn apart. You understood where Tashi was coming from. Art needed a firm voice in his training, and you had a lot of respect for the way she put her foot down and never let up, not even once. But there was only so many times you could kick a dog while he was down.

So if Art needed someone to coddle him, you would coddle him.

He trusts you. He needs you, is what Tashi had told you when she asked you to stay on as his trainer full time. The three of you had been in the same year at Stanford all those years ago, Tashi and Art on the tennis team and you helping out as a student trainer as part of a class requirement. Three peas in a pod, the trio of you were. Of course then they both graduated, leaving you to finish up your schooling, meanwhile Art set off to go pro.

A few years later, once Tashi officially took on the position as Art's coach, she began building his team, and that's where you came in. You were hesitant at first.

'I already lost to you once, Tashi. I won't come in second to you again.'

She had paused on the other end of the line. Back in your Stanford days, it was obvious to anyone with eyes that you were head over heels in love with the blonde tennis player. But loving Art was like accepting the participation ribbon for a game you knew you weren't going to win in the first place. It was like standing next to the podium, just lucky enough to be included in the picture while Tashi and tennis took first and second place. And so you let him go.

'I'm not asking you to. This is different.'

Your hand slips from his face, and he forces his eyes open.

“Have you eaten?" you ask, stepping away in order to put some distance between the two of you and look for the granola bars that you keep especially for him. The gels were good sources of quick fuel in between sets, but they were hardly enough to even begin to make up for the calories he burned while playing.

Slowly, Art shakes his head, but he makes no move to take the snack from your hand when you offer it to him. Ever since his injury, nutrition became all the more important. So much to the point that every single thing that he consumed was mapped out to the exact calorie. Although he would never admit it, any sort of change in this routine made him incredibly anxious. Some days it was better not to cause him the anxiety than to force him.

Today, you insistently hold out the bar until he begrudgingly takes it from your hand. You don't move until you've seen him tear open the package and take a bite.

"Were you still feeling tight?" you ask as you walk around the table, stopping at the slouch of his turned back. You reach out to grasp at the joint of his neck and shoulder, your thumb smoothing over the kinesiology tape that's peeling away at the base of his neck.

He half turns his head to glance back at you. "You watched the match. You tell me."

His response is meant to be snippy, but it comes out more defeated than anything. To be fair, you've been his trainer long enough to know that if something was bothering him physically, you would have picked up on it.

"I want to hear it from you."

"I felt fine."

Your left hand follows suit on the other side of his neck, and you use both of your thumbs to apply pressure to what you assume will be a tense spot along the upper part of his traps. Predictably, Art groans at the attention. The muscles of his back contract as he fights the urge to shake you off. Relaxing the muscle hurts as much as it feels good. Besides his obvious discomfort, the rest of his body has gone lax under your touch. His shoulders have dropped at least an inch, and his chin has fallen to rest against his chest.

"Finish your granola bar," you reprimand him, your firm fingers working across his back until you find another spot that nearly has him jerking away. He releases a whine but obediently takes another bite of the bar. This time he finishes it before you have to remind him again.

You spend a few more minutes torturing him before you're satisfied that a majority of the tension has left his shoulders.

"Okay, good boy," you murmur, leaning forward so that your chest is close enough to brush against his back. One of your hands trails up to squeeze the back of his neck reassuringly.

You're close enough to hear him swallow at the name. The skin on the nape of his neck shivers despite how hot he still is from the match.

"Was I?" he asks timidly. "Good today?"

'I can be his coach. Or I can be the person he cries to after a bad day. But I can't be both. That's why he needs you."

Without removing your hand from his neck, you walk around the table so you're standing in front of him. Art widens the spread of his legs so that you can stand between them. His chin is still pressed to his chest, blue eyes focused on the ground.

"Art," is all you say, shifting your grip on his neck to tug lightly at his golden blonde hair. At your voice, he lifts his head just enough to look up at you through the pale wisps of his eyelashes. The irises of his blue eyes shine are wet with uncertainty.

Your fingers loosen their grip to allow your nails to scratch at his scalp. "You're good, Art. You'll always be good."

Art twists his head to nuzzle his cheek along the inside of  your outstretched arm. His lips kiss the crook of your elbow. He swallows again. "Even if I don't play tennis?"

You can tell the question's been bothering him, eating at his nerves, and messing up his game. You know him well enough to know that retirement isn't what he wants, not really. At least not right now. What he wants is the reassurance that it's going to be okay if he can't swing the comeback.

"Look at me."

He lingers a moment longer with his lips pressed lovingly against your skin before he reluctantly shifts his gaze up to you. His look is anticipatory but reserved, as if to preemptively conceal his disappointment should you choose to crush his heart with your answer.

His fear is understandable. Art's relationship with Tashi has always been entirely built off of his tennis career. By being the driving force behind his success, Tashi has vicariously lived out the life she would have had had her injury never happened. Without tennis, Art has nothing left to offer her. He knows that if he gives up tennis, he loses Tashi.

Your relationship with Art was a little less conditional. Hell, you'd been in love with him since the first time you'd laid eyes on him at Stanford. You can still picture him standing there on the court, barely nineteen, scrawny, nervous smile, backwards cap over his strawberry blonde hair. Before he was the Art Donaldson. But when Tashi had stepped into the picture, you figured that was where your fairytale ended.

"I don't love you because of tennis. I love you because you're kind, and thoughtful, and you're passionate about what you do." You smile a bit before adding, "And you're my good boy."

The name turns him bashful again, and he's quick to turn and hide his smiling face against your arm, only the flushed tips of his ears visible. "[Y/n]," he mumbles, likely meaning to be threatening, but it doesn't come out that way.

Art Donaldson lived to be praised.

You laugh, pulling him closer so that his face is held against your chest. The hand that you don't have threaded through his hair trails up the muscle of his defined quad. "You're my good boy. Aren't you, baby?"

Art whines, squirming when your hand reaches the apex of his thigh and hovers over the forming bugle of his shorts. He's not quite there yet, his dick only half chubbed up in interest, but given the day that he's had, you won't make him wait.

"Please?" he mumbles, his face still buried into your collarbone, as if attempting to curling into you, like a small child needing their parent to hold them for comfort.

You rake your nails lightly up the inside of his thigh. "What, baby?"

Not only did Art liked to be praised, but he was masochist even on his worst days.

"Want you to touch me," he mumbles, his voice muffled by your shirt. "Please."

Your hand still scratching through his hair, you press a kiss to the side of his head, unable to suppress your smile at his timid politeness and how it never seems to fail him. The only time he ever resembled anything remotely voracious was on the court.

Palm finding his tented shorts, you cup him through the fabric. Art responds immediately to your touch, his hips shifting further into your grasp. You continue to pet him through his shorts, appreciating the way you can feel him actively responding to your touch.

His nails dig into the padding of the treatment table when you give his now fully hard dick a less than sympathetic squeeze. His breath is hot as he pants against your collarbone, alternating between laving open mouthed kisses to your skin and whining when you pause fondling him just to feel his hips rut up into your palm.

Art was so in control on the tennis court, that often after a match, putting the control into someone else's hands was just what he needed.

When his hips start to stutter, you ease up but continue to stroke him through his shorts. The front of his shorts are damp with the musk of residual sweat and precum.

His breath is shallow—anticipatory.

"Gunna come?" you ask softly, speaking into the blonde mess of his hair, cradling him. He right there, you can tell by the lackluster buck of his hips, his building fatigue, and the change in his breathing.

"Can I? —Please?" Art asks breathily. He hiccups out the last part, his voice catching.

"You know you don't have to ask."

There's a brief pause, as if coming to the realization, before he meekly murmurs, "I know.

It should be sad really, his unwavering obedience, but there are two sides to Art, two polar extremes. On the court, every match, every set, every debilitating second is up to him. No one else can help him out there, and up until about a year ago, he played like it. That was the side of Art Donaldson that Tashi wanted. After the match is a different story. In private, Art needed someone to do the thinking for him, to pull him into a reality where he could believe that it didn't matter whether he won or lost. Tashi had not the sympathy nor the patience for that kind of fragility.

Art comes with a brief cry into your chest, his body arching into yours. Your hand palms at his pulsing dick until he's oversensitive and pulling away. When you relent, the front of his shorts are sticky and wet.

Finally, Art lifts his face from the safety of your chest. His blue eyes are glossed over, but it's an improvement from the detached look they held ten minutes ago. His cheeks are flushed, a mixture of his own embarrassment and satisfaction. 

You can't help the soft smile that creeps onto your face at the look of him, and immediately Art is abashedly trying to hide his face again, his own smile starting to appear. Before he can, you bring your hands back up to cradle his face, thumbs wiping away the wetness from under his eyes. This time he lets you.

His eyes study your face for a second, admiring you, appreciating the love he has for you.

“I don’t want to play tennis anymore.”

You can’t tell if it’s more of a statement or a confession. Either way, you know he’s telling you the absolute truth.

“Okay,” you reply softly, not hint of judgement in your voice. Maybe some disappointment, but that was understandable.

Retirement would be a kindness. Art would finally put back on some healthy weight, start smiling again, put on a real, actual smile. You could already see it, a nice house for the two of you to settle down in, with a picket fence and a dog in the backyard, the kind of things the two of you would have never had time for on tour.

Tennis had brought the two of you together, but it wouldn’t end you.

[milkteabinniechan]

Thoughts on Chan going to see his physical therapist and his regular old guy therapist has a thing scheduled so he sends a replacement - a hot, young and capable replacement, and Chan finds himself popping a boner while the PT is pretzeling him, causing him temporary extreme pain and lasting pain relief right after? Assuming this new therapist is also vulnerable to Chan's charms, even if they aren't a Stay (yet).

Oh sweet lord I LOVE THIS IDEAAAAAA.

a/n: cliffhanger because this will definitely be a full story soon 🫡

MINORS DNI

PART TWO IS HERE

just relax - chan

Chan headed to his usual room. He made himself comfortable on the padded folding bed when he heard the door open.

"You won't believe the stupid thing I did, Doc. I was tryi-..." Chan's words lingered in his mouth.

You walked in with pink scrubs and a bright smile. Your dark hair tied loosely in a bun with small strands of hair falling lazily around your round cheeks. You weren't Chan's regular guy. He had never seen you before. You were... hot.

"Wh-Where's Dr. Weston?" Chan's voice was hoarse in his throat.

You gave a sympathetic smile. "He had a family emergency, so I'm covering all his patients. Shall we get started?"

You set your clipboard down and made your way to Chan who had changed his seating to an upright and respectful position. His heart was pounding through his ears like kettle drums. You cocked your head and gave him a curious look. You asked him to show you where it hurt. Your voice was soft.

"H-here." Chan motioned to his shoulder and hip.

You scanned his entire body and slowly ran your hands from the top of his shoulder down to his wrist. You searched his face for any sign of pain or discomfort.

"How does that feel?" You rubbed deep into his collar bone. Your fingers applying small amounts of pressure to where the muscle felt tightest.

Chan pressed his lips together into a thin line. He held his breath and nodded his head. Not exactly an answer, but the pain was beginning to prove to be more than he expected. You lifted your hands and instructed him to lay down. You wait for him to lay flat on his back. You ask him how his day has been and if he has plans later, while you lift his leg and bend it up towards his chest.

Chan watched as you lay your body on top of his bent leg, adding pressure to the stretch. Lightning bolts of pain shot up from his hip and screamed into the neurons of his brain. Nerve ends were desperately pleading for the stretch to stop but when Chan made eye contact with you, something else happened.

The longer Chan stared into your eyes, the more his cock began to grow. Just a twitch at first. But then you pushed deeper into him. The table creaked as you applied more of your weight onto Chan's bent leg. The pain was giving way to pleasure, a new pleasure, that his thin gym shorts were not going to be able to cover.

The outline of the tip of his cock was glaringly obvious as Chan's ears burned crimson red. Please don't look down, please don't look down. Chan kept repeating in his head. You grunted in frustration as you turned your head back towards his feet to see if you could get a better angle.

"Let's try the other leg." You layed Chan's leg down softly on the padded table and began to reach for the other leg when your eyes caught site of the growing appendage laying in front of you.

You looked up at Chan who had his face covered with both hands.

[samkerrworshipper]

the lawn is dead. pt.2

hi! i wrote a part 2! i’m on a unofficial hiatus but had some inspiration the last few days and had to finish this. hope it provides a little bit more comfort then the last chapter .. sorry xo

warnings: suicidal themes, self harm themes, themes of depression, anxiety, dark thoughts. viewer discretion advised.

You can describe the carpet of this office better then most people can describe themselves.

It’s a rug, for the most part, except for the where it’s clear a person has chosen laziness in favour of lifting up the heavier furniture to place the rug down underneath it. Where the rug doesn’t cover, there is bleak grey carpet that feels more boring then the time you spend in this room.

Where the carpet lacks in literally everything, the rug makes up for it blindingly.

It’s a messy mixture of far too many colours, pinks, purples, blues, greens and neutrals. It doesn’t make any sense in your mind, why somebody would chose for the focal point of their room to be a rug that doesn’t match with any of the furniture. It’s another sign that the furniture came before the rug, all of the furniture is dark mahogany, beautiful pieces that look as if they’ve come from and English period piece, whereas the rug looks so modern it’s almost painful.

The rest of the furniture has been picked with similar taste.

The painting on the wall looks like what a child would vomit after going to a birthday party. Every time you’ve come here you’ve had a new analogy, but this week that is the one, it looks like stomach contents and you can’t get past it, to the point it’s made you physically nauseated.

From the painting moves onto the bookshelf, where there is a odd mix of medical textbooks, classics and selfawareness books, all stacked in such disarray that you have to keep your eyes away because it makes you uncomfortable.

Beyond the furniture is your psychologist, with her stupid fucking note pad, stupid glasses perched on the very tip of her nose and stupidly calm face that never really changed.

She was supposed to be a specialist, the best of the best, supposed to be the greatest and getting to the bottom of the most famous athletes problems and yet you found pride in alluding her.

One hour, every four days was what you were down to now, a couple of weeks ago it had been every other day and that had been fucking torture.

Sometimes all you wanted to do was rip her eyeballs out, or her brains, or something else. You swore she made your ears bleed and your will to live deteriorate with every second and it was already pretty low.

“You can’t avoid my question forever.”

It was also that annoying tone that sent you, the sort of tone that meant she knew that technically for the whole of the hour she could ask you whatever she pleased and you were technically supposed to answer her. Defiance on your end just ended up in you being suspended from something else that made your life just a tiny bit more liveable.

“No, I haven’t talked to Mapi yet.”

You’ve been avoiding it, there have bits and pieces of homework from your therapist, but this one is by far the hardest.

“How about Alexia, how does she feel about that.”

You don’t want to tell her that you and Alexia are in shambles as it is, add on the pressure of her best friend being psychologically destroyed because of you and just talking about any of it at all and it’s like dynamite.

“Supportive.”

Your therapist nods, but in the way that you know she doesn’t quite believe you.

“Have you started to reintegrate with the team? I know last time we talked you mentioned that before the incident you’d been feeling quite isolated because of your ankle injury. It’s important that you start to normalise your life again before you start to self isolate.”

You don’t call it self-isolation, you like to call it self protection. You protect yourself by pushing against the grain, by keeping to yourself. It’s a lot easier that way.

“I’ve been busy.”

It’s a lie and a blatant one, your days are filled with complete nothingness. You can’t play football, not until she clears you, and you know that it’s not going to happen anytime soon based on the trend of your current sessions. There has been the same amount of progress as there was two weeks ago when you started with her. You shut down at every attempt she makes to try and open you up, you talk when you have to. It’ll probably get you sent back to a ward. You don’t remember much from your transition from the hospital to home, but you do remember signing something that referred to you making significant process or else you would be sent back.

Progress for your therapist is getting more then two word responses from you. You’re aware she’s in kahoots with Alexia, that Alexia is probably providing her more information then you are.

“You’re giving me the look that means that you’re writing something down along the lines of ‘unncooperative’.”

She is also in kahoots with the staff at Barcelona, another thing you signed was that she would work in conjunction with the clubs doctors to get you back to where you were, or somewhere in the vicinity.

They know every time you have a bad session, you’re guaranteed a consolation call from one of the coaches or even sometimes a teammate check-in telling you how brave you are and how strong you are for doing this.

You don’t agree, you nearly took the cowards way out and you’re proud of it. You wish it had fucking worked, every single second, of every single day, you wish you’d succeeded, wished that this hadn’t all ended up how it did.

“That’s not what I wrote, I wrote a observation. Uncooperative would be you refusing to speak to me like you did for our first two sessions, even if you lie it’s still trying.”

You don’t want to be curious of her, you’ve tried to give her as little attention as possible.

You’ve adapted the act that you call, therapised you.

You do your best job of smiling here and there, or at least when you know that you’re supposed to. Therapised you extends to a few people, Alexia, coaches, physios, people on the street.

You believe you’ve become a seasoned liar.

The funniest part is that sometimes you start to believe your act, you start to believe that all the ash and embers in your chest is really alight with flames, like you’re truly alive.

But then, you would pause, sit down, lie down, dissasociate and you would be reminded that that wasn’t your body. Your body wasn’t a place of life and prosper, it was as dead as anywhere else.

“What was the observation?”

You try not to be curious over her, or curious in general, you keep everything to yourself.

“You’ve told me time and time again that you attempted because you believed that not a single person would care if you were gone. Yet you wrote a letter, you knew that somebody would care, somebody would miss you. Guilt is what kept you from doing it earlier and guilt was what kept you from vanishing without a trace. Your conscience was clean in your own words, but that’s not true, your conscience was anything but clean. So what pushed you over?”

You hate that therapists have a way of worming out weird bits of information that they can use against you to worm out more bits of information, like they know your brain inside to out.

“My conscience was clean.”

Your therapist pulls her glasses up from her nose and scribbles on her pad again.

“Why’d you write a note then, specifically why did you write a note to your ex girlfriend?”

There are so many things you could say to that, but you can’t quite find the words.

“Let me rephrase to make it easier. When you were in the hospital, and Alexia reacted so viscerally, you weren’t surprised. You expected her to feel something about what happened, you didn’t seem surprised at all by her words or actions. You knew that she was going to be hurt by what you did. So, how was your conscience truly clean?”

Thinking about Alexia in the hospital makes you feel as nauseous as the furniture does.

Your still mad at her, still mad at yourself for never changing her as your medical contact and medical proxy. It had all been a clusterfuck.

“I didn’t know Alexia was going to be there, I though that she’d washed her hands of me. I left her a note because I thought there had been things left unsaid between us and I didn’t want to leave that way.”

Your therapist nods, she doesn’t scribble this time and that makes the itchy feeling all over you die down a little bit.

“Alright, let’s move on. Your ankle injury, how’s that going?”

You look to the window, it’s a horrible day outside, just your luck when you’d chosen to walk to your therapists office on what was supposed to be a 20 degree day with sunny skies. It was the epitome of your life, high expectations, low realities.

“Well three weeks between a hospital and psychiatric facility are probably the best thing anybody can do for a injury.”

You let out a self-deprecating chuckle and your therapist does nothing but scribble.

“So you’ve been doing your rehab as advised then?”

Rehab, both kinds, is mind-bogglingly boring. You go to your therapist and she tells you all the ways you have to work to rehab your brain, she gives you medication after medication and exercise after exercise. The same happens every time you see your physio, test after test, exercise after exercise.

Your stuck in the same cycle of boredom, it makes you wonder how people ever expect you to get better when all you are doing is living in a constant state of suffering.

“The physios are happy with me, say that if I continue on the track that I am I should be back on the pitch in a few weeks, with psychological clearance.”

At the current therapeutic rate your going at, you don’t think you’ll see a psychological clearance until your 50th birthday, if you’re lucky.

“How does it feel coming back from that injury, especially considering how the decline in your physical health simulatenously resulted in the decrease in your mental health?”

You keep silent, because you know that if you talk then it’s doing to be something emotional. When you don’t know how to answer questions without exposing yourself you opt to keep quiet, it’s a obvious tell that you feel uncomfortable with the question. But giving away a tell is a whole lot better then starting an emotional downpour.

“Y/n?”

You look at your shoes. You only were allowed to start wearing one on your bad foot a week ago, and you’d forgotten how hard it was to coordinate shoes with your clothes. This morning you’d thought that they matched with your pants but now they look much darker then they truly are against the grey carpet. The mix of your navy adidas that you might have stolen from Mapi’s wardrobe a couple of months ago when she was complaining about the amount of shoes she’d been sent with your grey wide leg pants was a interesting choice but therapy wasn’t a fashion parade. The shoes don’t quite fit your feet, that’sc how you remembered they weren’t yours. When you’d taken them, it had been during some kind of team bonding night at Mapi and Ingrid’s apartment. Life had been so good, Alexia and you had been so good and for once you’d kind of felt like you were beginning to fit in.You’d never felt that way before that era of your life.

But like most things, it was now a far distant memory.

“The injury wasn’t what made me depressed.”

It’s a half truth, you suppose. Yes, the injury definitely contributed to the factors that trigger your depression, but it wasn’t a sole cause.

“I disagree.”

More scribbling on her note pad, in your opinion it must be some psychological form of torture. You’ll google it when you get home, check to make sure that this isn’t a form of manipulation to somehow convince you to say the things that she wants you to.

“If you disagree then tell me why you think that.”

It’s daring of you to say, there is nearly a 99.99 percent chance that whatever she says you are going to deny vehemently. Even if she hits it right on the nail.

“I think that you don’t give yourself enough grace for the challenges that you’ve gone through. You came to Barcelona because you were running from things, from your past. You’ve never stopped running, truly. Everytime somebody gets close enough to begin to try and worm their feet into your shoes to try and relive some of it with you, you shut them down and stop it. For most people, shoes are a means of getting to where they want, for you, you keep running because if you stop you feel like you’ll suffocate, like your feet will be wrapped up in barb wire and you’ll be stuck. For whatever reason, you don’t think anybody will ever be able to empathise with that. You think that if you ever let anybody in for long enough that they learn what you’ve been running from that they’ll try and stop you, that you’ll be faced with everything that you’ve ever struggled with. So, you keep running, and running, you’ve always been in a state of escape. With your relationship, you finally stopped running, you slowed to a jog. Then, you got injured. All of a sudden you felt like you were stuck and instead of letting yourself finally come to a stop and accepting help and complete love for once in your life, and being vulnerable. You chose to start running again, running from your friends, running from your team, running from every single good thing that you’d gotten in your life until you were so consumed with all the running that you just wanted it all to stop. But you didn’t know how to stop parts of your life without stopping other parts, so you chose to stop it all.”

You don’t know what to say for a few seconds. You’ve never had the feeling that you’ve been experiencing your whole life summed up, you don’t know how to feel about it.

You look at your psychologist, and somehow she looks back at you in a way that you somehow feel like she understands, you’ve never really felt that way about her.

It’s always felt like she’s judging you, like it’s her job to judge every single thing you say. Or at least that’s the way you’ve always seen it. It’s her job to make sure you don’t fall of the rails again, to make decisions about what you can and can’t do. It’s never been a possibility for you that maybe she’s here for a little bit more then just the business side of it all.

“Is that it? Did you come to a point where it felt like you had no other option but to just make it all stop?”

You bite your lip so hard you think it might just bleed, it’s a mission to try and stop the tears that have begun to cling to the back of your eyes at bay. You’ve never cried during a therapy session, and there is no reason why today should be different. The amount of people you’ve cried in front of is limited to a very, very short list of people and you don’t intend for your psychologist to be added.

“It would be okay if that was it. It’s okay to admit that for you at that time it felt like there was no other option but to make it all stop.”

You feel muzzled, like you can’t speak without admitting to something that you don’t want to.

“I thought it would make it all better.”

Your therapist puts down her notepad, and you feel a whole load of anxiety rush out of you.

“You thought it would make what better?”

You keep your tooth pinned to your lip, if it draws blood, it draws blood. The pain helps to take your focus off of the word vomit you can feel coming up.

“Everyone else’s lives.”

Your response is croaky, and when your therapist points to the glass of water you don’t shake your head like normal, you find yourself reaching for it and taking a few tentative sips.

“What about your life, what about making your own life better?”

You take a few more sips, because it stalls the conversation for long enough that you can think up an answer that doesn’t make it sound like you are completely insane.

“I was never really thinking about it like that.”

You look at her, eye to eye again, and there is this weird understanding between the two of you. You can feel it, whether or not it’s real, for the first time you feel like you aren’t crazy for thinking the way that you do. It’s a weird kind of safety that you’ve never had.

“For a minute, I want you to close your eyes and think about exactly what you want, whether it’s the future, it’s right now. Not football, not other people, nobody else. Just you.”

You humour her, and close your eyes.

For a few seconds, you can’t think of much. You’ve never been a future thinker, not beyond emergency plans and second options.

You think about death for a few seconds, a couple of weeks ago it was all you could think of. Permanent, irreversible disappearance. Even then though, it wasn’t what you were actually yearning for, not truly, it was just an easy solution to complex problems, problems that still haven’t been solved.

You think long and hard, and eventually you find a pleasantness.

You want to resolve things with Alexia, you know that for sure. It’s been impossible trying to navigate your relationship in your new reality. You want to get to a place where it’s less impossible. You want happiness with her, pure happiness. You also want some kind of return to football, you don’t know how. You’ve never really played football because it’s what you love, you’ve never loved your sport, it’s more been about having something that could take you places when inevitable wherever you had been was no longer an option because you’d somehow fucked it up.

You want a better relationship with yourself, you want to understand why you think the way you do and why you can’t think the same way and be the same way as everyone. You want to get past the fear you have that you will never be the same.

When you have nothing else to think about, you open your eyes, to your psychologist smiling at you.

“That’s our hour, I’m really happy to leave this here and circle back to some of it in a couple of days. The progress you’re making is definitely getting bigger and I’m happy to sign off on you getting some hours in the gym if your physios are happy with it. I’ll call the team tonight and we can work out a plan that works best.”

You’re in slight disbelief as she speaks.

“You’re sure?”

You stay seated for the sake of making sure that you haven’t somehow dreamt up what she’s just said.

“If you try and make some progress with your homework. I want you to try and talk to Mapi, a text message, coffee, something. I want you to talk to Alexia beyond her being a caregiver for you and I want you to make progress with your teammates, don’t avoid the gym if you know they are going to be there, don’t avoid team events, dip a toe in the water with them and I can guarantee you will have a very different outcome then what you think.”

Contingencies. One thing you’ve learnt about therapy is that there are always contingencies, it’s always a give and take, never one or the other.

You nod your head anyways, somehow, with her weird manipulation games you’ve managed to agree to something that the version of you from and hour ago never would have.

“I’ll try.”

Your therapist smiles and stands up, for whatever reason there is always a part of you that loves the end of your sessions but also never wants to leave.

Whether it seems like it or not, you actually do want to get better, you just don’t know what better looks like for you and that’s scary. You’ve never met the version of yourself that is ‘better’ or ‘normal’. You can’t say that you want to be your old self because there hasn’t ever been a version of yourself that feels better. You’ve always been in the slums, always been dragging yourself through the thickest mud to try and make it to the end of a day or month or year. You don’t actually want to survive like that, you want to live your life properly, or whatever non-sluggish life looks like for you.

Your still desperately trying to work that out.

Alexia is waiting in the carpark as usual, it’s always the same carpark, always the same consolation hot chocolate in her hands afterwards.

Once you’ve sat down in her passenger seat, put on your seatbelt and the takeaway cup is settled in your hands she broaches the topic of your session.

“How was it?”

There is always an awkwardness around your sessions, Alexia picks your up from every one, on the odd occasion she’ll join in if your therapist thinks it would be good. Otherwise, she spends the time sitting in her car and picking up hot drinks.

It’s infinitely awkward between the two of you, but Alexia in your opinion is mostly to blame for that.

She’d been the first person to put her hand up to be your carer, your glorified babysitter.

You know it’s a guilt thing, she feels guilty that part of your pain could have been because of her, even though you’ve insisted time and time again that it wasn’t.

“Fine.”

Therapy is a tough topic for you, mostly because you’ve never wanted to be there in the first place. You’d been tricked into going from the beginning, Alexia insisting that she was taking you to a appointment to check up on your scars when really it had been to your psychologists office. You’d yelled and screamed and insisted that she take you home, but at the end of the day if you ever wanted to play football again it was obvious you were going to have to suck it up.

You hadn’t talked to Alexia for days after that, which is funny because that was less then three weeks ago and now you’re here.

“Fine?”

You nod your head, it’s hard to find words after a normal session, but after this one it’s ever harder.

“I made some progress.”

Alexia nods, you know there are probably a hundred questions going through her head right now, but she won’t ask them. She’s too scared that if she asks them, she’ll get an answer that will terrify her. One that will restart all of the problems, even if that isn’t really how it works. Alexia doesn’t understand mental health, that’s become frighteningly obvious over the past few weeks. She doesn’t understand your struggles because she’s never experienced them. She’s never had self hatred or depression or overwhelming anxiety. It’s what makes you feel so alienated and so out of place amongst your peers. You feel like a shark amongst a sea of dolphins, like you look the same but when it comes down to it you are completely different.

“That’s good, no?”

You nod your head, disguising the grimace on your face by the mouth of the lid on your hot chocolate.

“She says I can start doing some hours in the gym.”

Alexia smiles, big and wide, like it’s her whose been given the good news.

“That’s good bebita, you’ll be on the pitch in no time.”

The pitch. It’s all Alexia cares about.

When you can be back, how she can get you to the point you can be back. Because when Alexia is injured, it’s all she cares about. What she can do to get herself back on the pitch, how she can make the rehab process faster, she thinks of every single logistic and possibility.

You want to make it back to the pitch, or you think you do. But it’s not your priority. It’s become abundantly clear that your main priority has to be yourself, figuring yourself out.

“Mhm.”

You focus your energy on counting how many bike riders pass Alexia’s car as she navigates through peak city traffic. You get to 38 before she interrupts your intense search for every person on two wheels.

“Vicky’s supposed to be coming over later, I promised I’d help her with a school project. I can go to her house instead if you’d prefer?”

Every time Alexia’s broached the topic of teammates you’ve immediately refused any contact, and your immediate reaction is to say no. but you think about what your therapist said.

“I might text Mapi and see if she wants to talk to me.”

You hear the sound of Alexia’s shock in the form of a choken sort of cough, she tries to cover it up by slapping her hand against the wheel of her car, but it doesn’t do much.

“I think that would be a really good idea, bebita, I think she would be really happy to see you.”

You don’t look at Alexia, you don’t want to see the look of perplexion or shock or whatever emotion she’s going through. You haven’t seen Mapi since the hospital, and as little as you remember from then, you remember Mapi very clearly.

She had been just as out of it as you’d been, refusing to leave your bedside but Ingrid having to do everything for her to keep her alive. Every time she visited you, she looked like she’d seen a ghost, or something worse. You weren’t sure what was worse, seeing somebody dead or seeing somebody who was hanging on the cliff of life and death and having to save their life, knowing that if action hadn’t of been taken they would be dead.

Definitely the latter.

“I’ll text her, see if she can come and pick you up before Vicky comes over?”

You nod your head, allowing yourself to focus back on counting your tally, except moving over to motorcycles this time.

You shower with the bathroom door halfway open. There are no sharps anywhere in your apartment, knives, razors, scissors, nail clippers, vegetable peelers, glasses, anything that could cause any kind of bodily harm. For now, you aren’t allowed to be left alone for longer then an hour. You sleep with your bedroom door open and Alexia sleeping in the guest room next door. You eat a set meal plan, you do two hours of rehab every single day, you live on a schedule that is so carefully planned that you have no time to yourself and yet every single moment feels lonely.

It’s a process, you’ve been told. It’s crucial to your recovery that there are measurements in place to assure your ‘success’.

Alexia knocks on your door every five minutes whilst you shower, you yell back every time.

It had become a rule after the first time you’d showered with the door open you’d made a joke about using the shower curtain to harm yourself, because what did they really expect you to be doing?

It hadn’t gone well, Alexia going silent for a few days and a very heated conversation with your psychologist about the inappropriateness of making jokes about suicide.

It was your trauma, it was your fucking story, and everyone was acting like it was their most sensitive issue.

Bathrooms are a bit of a touchy subject, you don’t shower in your ensuite bathroom anymore, you can’t. The room has permanently been blocked off, completely forgotten about.

The first thing you want to do once you’ve ‘recovered’ is leave this apartment, there are to many bad memories, it feels like you’ll never be able to recover if your stuck in the same place that you were in when it all went bad.

It’s a problem for when you can deal with the stress of packing up your whole life and moving it to somewhere.

When you shut the water off and step out of the warm stream you let yourself breathe, showers are the only real alone time you get. Everywhere else you are supervised, watched like a hawk to make sure that you don’t try anything else that could jeopardise your return to football. The reality is that Barca can’t afford to have you sit on the sideline for a whole season, they need you back, they can’t risk another slip up.

Alexia at least gives you the privacy of getting dressed in your own wardrobe, all of your wired bras have been removed, but for the most part it’s all normal.

You get dressed in another sweat suit, it’s become your new uniform over the last few weeks, no draw strings of course.

Your hair gets swept into a messy bun, it’s too much effort to deal with the brushing and braiding and tying that you would have normally gone through with a couple of weeks ago. You aren’t allowed to wear jewellery anymore so your accessories consist of pretty much nothing. You’re bare from the bones to your clothes, your soul feels as bare as the rest of your body.

You’re allowed to wear laced shoes, but you often opt not to, slip on birkenstocks or uggs are just easier. The Barcelona January chill has been getting to you recently, so you upt for your ugg boots.

Your outfit choice is the most choice you get in your day, so you try and put as little thinking into it as possible, it’s easier for you to just succumb to the reality that everything in your life is controlled by other people.

By the time you’ve finished, you’re towing very close to the time Mapi had told Alexia she’d come and meet you. You collect the things that you might need from your vanity and shove them in your pocket, before making your way out to your living room.

It’s unofficially become Alexia’s office, her laptop and books cover your dining table now. She lives out of your apartment, leaves only for training and barcelona commitments, so it’s fair to say that she’s made herself at home.

When you were living together before, it had bothered you more, having her things everywhere. Alexia is a organiser, of everything and everybody but herself. You’d spend hours telling her to pick up her shoes from random spots around the apartment floor or getting her to pick up random clothing items laying on top of pieces of furniture. This mess is different, it reflects how the situation is different. There is nothing comfortable about your predicament, it’s not the same kind of comfortable coexistence you had when you were dating Alexia.

There is a boundary between the two of you now and it makes it all so much more confusing.

Alexia isn’t just your friend or your teammate, she’s you caregiver, the person who holds you accountable, unofficially the person who is supposed to keep you from doing anything to yourself. It adds a whole layer of stress to the situation, you can’t relax around her the same way you used to.

Your relationship is never going to be the same, but parts of you wished that Alexia hadn’t taken over the burden of caring for you, because maybe the two of you could work on rebuilding yourselves as a couple instead of Alexia trying to rebuild you as a person, as if you are a broken lego set that needed to be put back together.

She spends most of her time in your living room, doesn’t push the boundary of your bedroom unless it’s needed.

She’s sat at the kitchen table, preparing herself to help with whatever project it is that Vicky needs help with.

“Shouldn’t Vicky have maybe asked one of the younger girls? You’re practically ancient now, they probably teach the kids these days history from when you were growing up.”

Whatever Alexia looks like she’s going to be helping with looks like something she’s definitely not qualified in, although Alexia’s never the person to say no.

“You’re acting like I’m a dinosaur, I’m only four years older then you.”

She rolls her eyes at you and it feels so normal, for a second you feel so much more normal. Life would be so much easier if everybody stopped treating you like a fine fucking piece of china. An eye roll here or there, a yell here or there, some kind of emotion beyond sympathy would be nice.

“I mean, in comparison to Vicky you’re pretty much from the stone ages.”

Alexia rolls her eyes again, she looks like she’s about to fight back against you but a knock at the door silences you both.

All of a sudden the little smile is gone and the air goes thick again, thick with the reminder that you can’t just exist in a bubble of nothingness were nobody else exists and you can just be free from everything.

Alexia gets up to open the door, and you let her, allowing yourself to loiter around the table and enjoy the moment for just a little bit longer. It’s that moment that might just get you through what is about to happen.

Alexia calls for you and you know it’s Mapi, you know it’s Mapi because Mapi won’t step foot in your apartment.

Ingrid had come to visit when you’d come home, along with a handful of other people, but Mapi hadn’t been one of them. Ingrid had explained that it had been to hard for her, that she’d made it to the door but couldn’t come in, and you couldn’t find it in you to blame her.

Mapi smiles at you when she sees you, it’s the first time you’ve seen her since the hospital and the both of you look very different since then.

She looks less dead, that’s the first thing you take notice of. She doesn’t look like she would blow away into a puff of smoke if a gust of wind came past. She looks good, she looks healed.

Mapi and you don’t talk, for whatever reason, you take the normal walk you would every sunday morning before it happened.

Down from your apartment, onto the main street, up to the mouth of the road, across the street and then onto the boardwalk.

It’s the main reason you chose your apartment, it’s right next to the beach. Perfect for post matchday swims and a morning walk on the beach. It used to be yours and Mapi’s pregame routine and it’s easy to fall into the rhythm of your feet moving down the sidewalk.

No words are spoken until the two of you are seated on the sand, a wordless agreement that you both come to when your toes hit the beach.

You’re both seated, your eyes looking over the horizon. Your too scared to break the silence, so you wait for Mapi.

“You look good, chica.”

You nod your head, you feel better, you must look better then how you did.

“I feel better.”

Mapi nods, when her hand reaches out to sit on top of your own on the sand, you don’t flinch away, it feels good to have a physical connection with a person who isn’t Alexia.

The silence falls over the two of you again, except this time it feels less uncomfortable. You let it linger for a little bit, before you feel in a place to speak.

“I need to say thank you. I know I said some things in the hospital, I meant it in the moment but I want to take it back now. You saved me, you did something so brave and amazing and the version of me now is so grateful that you did.”

Mapi stops your rant, before you can say something else.

“I would have done it for anybody else.”

The problem is you think, that you aren’t anybody else. It would be so much easier to give cpr to a random person on the street and never see them again, never have to be worried that you would see them again and there would be some kind of problem.

“But you did it for me. You saved me from myself, and I want you to know that I genuinely am so thankful for you. You didn’t choose the easy option and I put you in a extremely hard position. If anything had of happened to me, you would have blamed yourself and it wouldn’t have been your fault but you would have felt like it was.”

Mapi nods, and then you hear a sniffle and it makes you feel horrible.

Mapi’s crying, she’s crying and you don’t know what to do.

“You begged me to reverse it, in the hospital, you didn’t say some things. You begged me to stab you or do something. You told me it was my fault you were alive and that it was my responsibility to undo what I’d done.”

You take a deep breath, you didn’t remember it being that bad, but you remember Alexia telling you that some of the things you’d said had been unrepeatable.

“I can’t reverse what I said, in that moment I was in so much pain Maps. I actually can’t tell you how much pain i was in, all I wanted was to disappear. I’m working through not feeling that way and that starts by apologising. You did not deserve to experience what you did. You did not deserve to see what you did. You did not deserve to hear what I said to you. I am sorry. There is nothing I can say that will make any of it okay, I am sorry that for whatever reason god chose you to be the person burdened with this. I am so sorry.”

Mapi sniffles again. You knew that the possibility of no reconciliation was possible, that Mapi would reject any offer of apologies you had, you’d just really hoped it wouldn’t be like that.

“You’ve been like a little sister to me. I know you didn’t feel like we were that close, but I saw so much of me in you from when I was younger, and that was part of the reason I ended up at your apartment that night. Because I was worried, more then anybody else. I had this weird feeling, and I hated that I was right about it. You were like my little sister, and I watched as they strapped you onto a gurney and wheeled you off whilst telling me that they would try their hardest. I don’t blame you, there is no blame for something like this. But I need you to understand that I can’t just get over what I www, I’m working through it, I’m trying. My therapist has really been helping me, but it’s not going to disappear.”

You nod, Mapi and you have been through two mirroring experiences, and oddly you feel the same way about your own therapy. You’re working through it, you’re trying, but nothing that has happened is ever going to disappear, with yourself or with your peers.

“Maps, you’re allowed to experience however you want. If you never want to see me again I won’t hate you.”

Mapi shakes her head.

“I don’t know how I feel yet, I just need you to know that I understand that the you right now is different to the you from weeks ago, and you are entitled to separate yourself from that person. You don’t have to be that person if you don’t want to be. Let yourself live in the new version of you, the old version died back then.”

You bite your lip, there is beginning to become a permanent divet from your front teeth, you like it in a weird way.

“I’m trying, I’m really trying.”

Mapi nods, raising her arm from your hand, to your shoulders, bringing you into her side.

“We’ll try together then, huh? You try for me and I’ll try for you?”

You nod your head, and for the first time it doesn’t feel like you’re totally alone in the battle that you’re fighting. It’s still very much your battle, but it feels like you have somebody in your corner letting you know that you are going to be okay.

—————————————

well aware it’s not edited… if u have an issue with that such my dick xoxo

hope you enjoyed !!!! 🫶🫶🫶🫶

[kittx0kitt-diet]

! Calling all ed accounts !

I know this isn't going to be seen as much as I think it should but it is important anyway. There is an account going by fuzzypatrolking that is harassing ed based accounts. They are claiming that this isnt a safe space for us and that we use it as an excuse to indoctrinate children into ed culture.

Many of us say minors DNI and block anyone who is a minor

even my therapist isnt mad at me for looking through ed tumblr (yes fuzzypatrolking I have a therapist go cry about it)

My ed developed from physical and sexual abuse when I was just two years old which destroyed any positive thinking about my body, having other adults who can relate to my experience is helpful and counts as a safe space

If you dont want children looking at ed content thats on you the parent not the rest of the internet... parental controls exist.

Many people who have ed accounts vent and don't give tips, we never body shame each other or others, its an eating disorder that changes OUR preception of ourselves not other people

Fuzzypatrolking also claims the accounts they have interacted with have called them fat... which most likley means they are interacting with minors

We understand we are mentally ill, we never claimed to deny that. Most of us are in therapy those who arent like they claim are most likley minors who dont know how to startr conversations.

Of course I am going to get mad at the whole account reporting. I have had 10 accounts termed in the past 4 years and have then lost a lot of amazing people who knew what I was going through and could support me when I was mentally unwell (not that my feelings are theirs to control)

If they are so mad that we are harming minors why are they not talking about fake ana coaches who actually prey on vulnerable teen girls to get nudes in the form of 'body checks'

Stop harassing mentally ill people who are finding the support they need to eventually recover. You are not helping. You are harming. Instead of talking about the real causes of eating disorders you push that blame onto those who experience the same eating disorders.

[alrightberries]

every now and then katsuki will get flashbacks from the war.

he'll bolt up in a cold sweat in the dead of the night with one hand on his chest and the other on the bed sheets to try and center himself. he'll do those stupid breathing exercises his therapist recommended while trying not to wake you because it's 2 o'clock in the morning and he can handle it himself and he, he knows he's safe, here in the shared place you call home, but his eyes are still frantically bouncing around the room looking for an escape route from a non-existent threat and his palms are starting to spark 'cause he's gearing up for a fight and he's— he's getting better. slowly but surely, he is. he hasn't... been like that, in a while.

tonight, though, it's you who gets flashbacks from the war.

behind your eyes you see the moment his chest explodes open and in your ears playing on repeat is the dull thud his body made when he fell to the ground, and your heart's in your throat and you barely even process what's happening enough to scream and now it's 3am and you're crying yourself awake, until your sobs wake katsuki too, and you think he already knows what you've dreamt about because he's opening the bedside lamp and immediately taking you in his arms, holding you close and shushing your cries. he's sliding your hand underneath his shirt and onto his scarred chest, because he knows when you get like this, him breathing next to you isn't enough. you need physical proof, that his—

"my heart's beatin', baby. m'fine."

"i felt— i felt it."

the moment his heart stopped.

"what do you feel now?"

underneath your finger tips, next to your wet lashes and drying cheeks;

thump thump

thump thump

thump thump

"you," you murmur. "i only feel you."

[perpetual-stories]

Eight Strategies for Improving Dialogue in Your Writing

Well, hi! Oh my… wow! It’s been a long time since I’ve posted! I’ve been very busy and I am genuinely sorry to all my followers, but that doesn’t mean I’ve forgotten about this account, but here is one final post for the year!

Hopefully next year I become consistent with it again!

Let’s begin!

One of the best ways to help a reader connect with your writing is by crafting excellent dialogue. Use these tips to learn how to write dialogue that showcases character development, defines your characters’ voices, and hooks readers.

Why Use Dialogue?

Good dialogue performs all sorts of functions in fiction writing. It defines your characters’ voices, establishes their speech patterns, exposes the inner emotions, and showcases their character development. Beyond mere characterization, effective dialogue can also establish the setting and time period of your story and reveal information in a way that doesn’t feel overly expository.

Authors use lines of dialogue to reveal a character’s personality and express their point of view. For instance, an archetypal football coach might speak in short, terse sentences peppered with exclamation points and quotations from famous war generals. By contrast, a nebbish lover with a broken heart might drone on endlessly to his therapist or best friend, speaking in run-on sentences that circle around his true motivations. When an author can reveal character traits through dialogue, it cuts down on exposition and makes a story flow briskly.

Eight Writing Tips for Improving Dialogue

The first time you write dialogue, you may find it quite difficult to replicate the patterns of normal speech. This can be compounded by the concurrent challenges of finding your own voice and telling a great story overall. Even bestselling authors can get stuck on how a particular character says a particular line of dialogue. With practice and hard work, however, lackluster dialogue can be elevated to great dialogue.

Here are some strategies for improving the dialogue in your own work:

Mimic the voices of people in your own life. Perhaps you’ve created a physician character with the same vocal inflections as your mother. Perhaps your hero soldier talks just like your old volleyball coach. If you want to ensure that your dialogue sounds the way real people speak, there’s no better resource than the real life people in your everyday world.

Mix dialogue with narration. Long runs of dialogue can dislodge a reader from the action of a scene. As your characters talk, interpolate some descriptions of their physical postures or other activity taking place in the room. This mimics the real-world experience of listening to someone speaking while simultaneously taking in visual and olfactory stimuli.

Give your main character a secret. Sometimes a line of dialogue is most notable for what it withholds. Even if your audience doesn’t realize it, you can build dynamic three-dimensionality by having your character withhold a key bit of information from their speech. For instance, you may draft a scene in which a museum curator speaks to an artist about how she wants her work displayed—but what the curator isn’t saying out loud is that she’s in love with the artist. You can use that secret to embed layers of tension into the character’s spoken phrases.

Use a layperson character to clarify technical language. When you need dialogue to convey technical information in approachable terms, split the conversation between two people. Have one character be an expert and one character be uninformed. The expert character can speak at a technical level, and the uninformed one can stop them, asking questions for clarification. Your readers will appreciate it.

Use authentic shorthand. Does your character call a gun a “piece” or a “Glock”? Whatever it is, be authentic and consistent in how your characters speak. If they all sound the same, your dialogue needs another pass.

Look to great examples of dialogue for inspiration. If you're looking for a dialogue example in the realm of novels or short stories, consider reading the great books written by Mark Twain, Judy Blume, or Toni Morrison. Within the world of screenwriting, Aaron Sorkin is renowned for his use of dialogue.

Ensure that you’re punctuating your dialogue properly. Remember that question marks and exclamation points go inside quotation marks. Enclose dialogue in double quotation marks and use single quotation marks when a character quotes another character within their dialogue. Knowing how to punctuate dialogue properly can ensure that your reader stays immersed in the story.

Use dialogue tags that are evocative. Repeating the word “said” over and over can make for dull writing and miss out on opportunities for added expressiveness. Consider replacing the word “said” with a more descriptive verb.

[copperbadge]

How did you find the doctor(s) who assessed you for ADHD? Im looking into the process of getting diagnosed because (although ive suspected I might have adhd for years now) I've been struggling a lot more lately and i want to try medication to see if it helps at all. Im trying to search for psychiatrists through my health insurance portal but the the results im getting are all for child/adolescent psychiatry specialists, and I dont think that'll be much help for an adult adhd assessment? Did you have an established therapist to refer you for your assessment or were you able to find a psychiatrist independently?

I actually just kind of had to freeform it, but that does mean I have some tips to share!

I will say, I have never once used a health insurance portal to find someone to treat me for anything. Often their search engine is fucked up and the information is sometimes out of date. I almost always either ask someone who I know has had similar issues if they have a recommendation, ask my treating physician if I have one, or just google until I find someone reputable-looking; any qualified medical center or professional will list what insurance they take anyway, and you can always ask when you make the appointment.

So here's the process for how to do that!

When I was first considering it, I asked a friend who'd had an evaluation that came back not-ADHD, which I liked because it meant we knew it wasn't like, a weird Adderall pill mill or something. I really wanted to have a professional and thorough evaluation because I knew myself and knew I was capable of gaming a questionnaire. The place she had her evaluation was unfortunately having some staffing issues; part of the reason it took me so long is that I played phone tag with them for ages -- I'd call, and regardless of what time of day I called, their scheduler would be "out", so I'd leave a message and never get a call back. Ultimately I said "I really need to talk to a human, because your scheduler has not returned any of my numerous calls" and they said they could transfer me to another office outside of Chicago (in the burbs). That was not going to be accessible to me, so I told them thanks but I'll go somewhere else. Then COVID hit and I was not going to go anywhere near a medical center unless I had to for about two years.

So, when I was making my second serious run at getting evaluated, I did what might be expected of me by longtime readers of this blog: I made a spreadsheet.

I want to caveat this up top with REALLY IMPORTANT CONTEXT: I did not do all of this in a single day. The process from starting research to making an evaluation appointment took about a month, and probably would have taken longer if I wasn't getting somewhat desperate. Do not push yourself to do this as a single act. Research alone is a multi-day process; some days I looked at the open tabs and only entered one tab's worth of information. It took me quite a bit of time to write the form email I sent inquiring about an assessment. It took me time to call the clinic back when they asked me to call to book the appointment. This is a series of steps, not a single leap.

So!

I was looking for a clinic rather than an individual, in part because I'd heard a couple of horror stories about people who went to a psychiatrist and just got argued with for an hour instead of actually getting evaluated. So I googled, and here are some key terms for you, chicago adult adhd assessment. Chicago obviously for the region, but "adult adhd" (putting it in quotes will help) is the important term that will help you filter out a lot of child psych stuff. A lot of what I looked at did included family or child assessment/therapy but were clear that they also evaluated adults.

Then I went through every legit-looking search result and noted down, in my spreadsheet, the name of the clinic/company, the contact phone and email, the URL, the physical location (I needed to be able to get to it fairly easily) and whether they took my insurance. Even if they didn't take my insurance (all but one did) I still put them into the spreadsheet so that if I found them again I could check the sheet and know I didn't need to investigate further. I also tended to bump more legitimate and friendly-looking places to the top of the sheet. And if I were going to do it again I would also look for one specific thing, which is an assessment guide of some kind.

The assessment guide may be something they only give you after you speak with them, so it's not a no-go if they don't have one on their website, but it basically tells you what generally will go on during the assessment, how long it will take, and what you should bring. A full assessment like I had is estimated to take 4-6 hours and they recommended I wear layers so I wouldn't be overly cold/warm in their office, and to bring a snack. That's the kind of information you want, duration of the assessment and what they recommend for you, to ensure that you're working with people who are thorough and care about your comfort.

So, I have this spreadsheet now of places to reach out to, which I know take my insurance and do adult assessment. In the spreadsheet I also had columns for what date I contacted them and whether they'd responded. I started reaching out via email, one per day, with the form email I'd written.

The form email basically said "I'm 42 with no previous diagnosis but I have a family history of autism and dyslexia. I've been told I should get assessed for ADHD, so I'm looking for a clinic that will do the assessment and takes (my insurance). I prefer to be contacted by email but if need be, my phone number is (phone number). Please let me know if you have any open appointments and what information you will need from me to book an evaluation with you." (You can always ask for more information about the actual evaluation process once they respond.)

If I didn't get a response within 24 hours, I moved on to the next, but I only greyed out the text in that line of the spreadsheet; I didn't disqualify/remove the nonresponsive ones because again, I wanted to make sure I kept that information in case they eventually did respond. I did this with about ten clinics, because I figured I must be able to find at least one in ten who could do the eval, and I could go back and research more if necessary.

I think the third or fourth one I reached out to was the first to respond, and I ended up going with them; I had a very positive experience in the assessment itself but it was a real pain in the ass getting the documentation from them -- they took about a month to go through the evaluation data (this is not abnormal but is rather longer than usual according to my psychiatrist) and they gave me an in-person-by-zoom report once it was ready. That said, it took another four months and the threat of reporting them to the state to get them to send me the text of the eval (in part because the evaluator left the clinic unexpectedly with my formal report not yet written). But that's something that's truly impossible to know until you're working with them, and highly unusual, so don't let concerns about that deter you. If you end up in that situation come hit me up and I'll tell you how I dealt with that.

My eval recommended an executive function coach, but if I haven't been able to func it by now I never will, so I thanked them for the recommendation and went looking for a psychiatrist unaffiliated with the clinic to prescribe me meds. There, the key words you're going to be looking for are again "adult adhd" but also "adult disability" and if you want medication that's less likely to be a huge fucking hassle, "medication management". My psychiatrist and I meet every two months to reup my prescription, but he doesn't require me to take a regular drug test or meet him in person in order to get a new scrip, as some people have encountered. We meet in person once or twice a year (I can't remember, it's due to a legal requirement in Illinois) but otherwise it's over zoom.

So yeah -- it's a process, but there are ways to streamline and manage it, and a few tripwires in place to make sure you don't end up screwed by the system. Definitely feel free to ask if you have questions, either here or if you want a more indepth conversation you can email me at copperbadge@gmail.com. GOOD LUCK!

[thejournallo]

Explain the basic: Shadow Work

As always, I will love to hear your thoughts! and if you have any questions, I will be more than happy to answer them! If you liked it, leave a comment or reblog (that is always appreciated!). if you are intrested in more method check the masterlist!

Desclaimer: Everything I will talk about is information that I got from books and sites online and even videos on YouTube. In my years of practice, I learned as much as I could out of curiosity and what works best for me. I suggest you do the same by learning as much as you can on your own (I will be here making posts teaching this kind of stuff) from multiple sources.

Shadow work in witchcraft refers to the practice of exploring and integrating the darker, often unconscious parts of oneself. This concept, which has roots in Jungian psychology, involves confronting and working through repressed emotions, fears, and desires that can influence behavior and spiritual well-being. For witches and those practicing modern paganism, shadow work is a means of personal growth, healing, and achieving a more balanced self.

What is Shadow Work?

Concept and Origins

The term "shadow" was popularized by Carl Jung, who described it as the unconscious part of the personality that contains repressed weaknesses, desires, and instincts. In witchcraft, shadow work involves delving into these hidden aspects to gain a deeper understanding of oneself and to heal from past traumas. (Do not take it as a substitution for a professional therapist.)

the Purpose is:

Self-Awareness: Gaining insight into one's unconscious motivations and behaviors.

Healing: Addressing and healing from past wounds and traumas.

Integration: Bringing the shadow into the conscious mind to achieve a more balanced and whole self.

How to Do Shadow Work in Witchcraft

Preparation

Safe Space: Create a physical and emotional space where you feel safe and comfortable. This can include an altar, candles, crystals, and other personal items.

Set Intentions: Clearly state your intentions for undertaking shadow work. This could be written in a journal or spoken aloud as part of a ritual.

Techniques

Journaling: Regularly write about your thoughts, feelings, and experiences. Focus on patterns, triggers, and recurring themes in your life.

Meditation: Practice meditation to quiet the mind and become more aware of your inner world. Guided meditations specifically for shadow work can be helpful.

Dream Analysis: Pay attention to your dreams and record them. Dreams can provide insight into the unconscious mind.

Tarot and Oracle Cards: Use tarot or oracle cards to explore your shadow. Specific spreads can help reveal hidden aspects of yourself.

Rituals: Perform rituals that focus on introspection and healing. These might involve candle work, invoking deities or spirits associated with transformation, and symbolic acts like burning written fears or burying objects representing old wounds.(Do not even think of doing this without the right preparation first!)

Mirror Work: Spend time looking at yourself in the mirror, speaking affirmations, and acknowledging both positive and negative aspects of yourself.

Integration and Healing

Acceptance: Acknowledge and accept all parts of yourself without judgment.

Self-Compassion: Practice self-compassion and forgiveness for past mistakes and behaviors.

Therapy: Consider professional therapy if needed, especially when dealing with deep traumas or difficult emotions.

Continual Practice

Shadow work is an ongoing process rather than a one-time task. Regularly revisit and update your practices to continue growing and healing.

Tips for Effective Shadow Work

Patience and Persistence: Shadow work can be challenging and emotional. Be patient with yourself and persistent in your efforts.

Support System: Have a support system in place, whether friends, family, or a community of like-minded individuals.

Self-Care: Engage in regular self-care activities to balance the intensity of shadow work.

Balance: Ensure you balance shadow work with other spiritual practices that uplift and energize you.

Shadow work in witchcraft is a profound journey of self-discovery and healing, leading to greater self-awareness and spiritual depth. By embracing both the light and shadow within, practitioners can achieve a more harmonious and integrated self.

[ravens-two]

PAC: What's Your Planet Archetype?

This reading includes:

your planet archetype

how it affects the way others perceive you

The extended reading includes:

your aesthetic

the best way to work with this planet archetype

a mini-playlist that captures your vibe

Disclaimer: this is just for entertainment purposes, and as a pick-a-card reading it may not resonate for everyone.

TIPS | BOOK A READING WITH ME | PATREON | LINKTREE | SUGGEST A PAC TOPIC

Pile 1

Ace of Cups, Six of Pentacles, Coming of Winter

"It comes in lullabies deep within your mirrored flesh. Alas, it is time to lay your quivering chest upon the winter's coming."

Moon

Pile 1 your planet archetype is the Moon. In astrology the Moon represents our inner world, that which is hidden, but also comes to the surface in the shape of feelings and emotions. Those who are ruled by the Moon tend to be highly emotional, empathetic and artistic. All of these qualities are shown in your cards here. The Ace of Cups is the overflow of emotion that you feel, even by just watching a film. You feel deeply and sometimes that creates a dissonance with the people around you, as they don't understand things on the same emotional level that you do. This also makes you very intuitive. You are capable of picking up on a lot of information from subtle cues. You might be able to finish other people's sentences or to pick up on things and feelings that they haven't revealed.

Most likely you are more of an introvert, as your inner world is richer than the outer world. You don't get bored easily, because your imagination is incredibly rich. It's easy to create a story in your mind and to feel it deeply. You're also a really good listener. People might have a tendency of just opening up to you, even if they hadn't intended to do so. There's just something about you that makes them feel heard and understood. I also get the feeling that a lot of you also act a bit as therapists or psychoanalysts for yourselves and for friends. You listen to your friends and help them to work through their feelings, thoughts or problems.

How it affects how others perceive you

The first thing I'm getting is that you have a lovely voice, pile 1. People enjoy hearing you talk and you might also like to sing as well. I also get the feeling that people see you as someone who is wise beyond their years, but also as someone who tends to be fair. They know that they can come to you to help mediate a problem, because you'll be kind, but fair at the same time.

Some people see you as being closed off and sometimes even a little bit pretentious. They think that you're faking your sensitivity to get attention. This doesn't reflect the way most people see you though. In general, you're seen as someone who is very empathetic and compassionate. I get the feeling that most people think that you're vegetarian/vegan or that you care a lot about protecting animals. Also, you're seen as someone who "will turn the other cheek". They think that you're more inclined to forgive and forget, rather than to confront someone.

Some people might be a bit wary of approaching you, because they think that you won't be interested in them. Sometimes it seems that you are too deep for others to understand. But, there's also a vibe of mystery and a sharpness in your eyes that makes you very interesting. I also think that you give the vibe of being into spirituality or being very intuitive. Which can be a bit off-putting for some, and attractive to others.

Physical characteristics will be different for everyone of course, but I think that most of you have very intense eyes. It's the type of eyes that it feels like you're staring right into someone's soul. I think that some people are even intimidated about this, because it feels like you're jugdging them. It's like you'll know if they're lying - at least that's their perception.

Pile 2

Ten of Wands, Three of Wands, The Veil

"It's quite possible your eyes have become the fog in which you dwell. A half-swallowed glimpse of all that you truly are or can be, that the tears you bleed are ready for the storms to turn the skies inward."

Pluto

Pile 2 your archetype is Pluto. This is one of the dark planets, it deals with power, destruction and transformation. Scorpio is a zodiac sign that has a similar energy to this planet. You're not scared of change, in fact, I think that you crave it. You're constantly evolving, changing and transforming yourself - I don't think that you have a final shape in mind, it's transformation for its own sake. You remind me of the Ouroboros actually. The snake that eats itself.

Your energy is dark, thick and mysterious. You share some similarities with pile 1, in the sense that you're both very intuitive, mysterious and deep. However, while pile 1 is deep in an emotional sense, you're deep in a more mental sense. What I mean by this is that you are more cerebral. You like to explore what is hidden and taboo. You like to explore topics such as sex, addiction, death, philosophical topics like why are we here, is god real, that sort of thing. You're not really into small talk, and you might start a conversation with a topic that is too deep. As you like to explore what is hidden some of you might have a tendency to try to figure out mysteries. This may mean that you like reading/watching murder mysteries or that you indulge in conspiracy theories. Some of you also like to talk (and act!) about topics that make people uncomfortable like politics and activism.

Something that can't go unmentioned is your interest in the occult. For your oracle card you even got The Veil. You see more than people realize and I mean this in two ways: you might have some sort of psychic powers, or it's just your ability to pick up information that hasn't been revealed. I think that you're quite prone to lightbulb moments, where you suddenly have big epiphanies.

How it affects how others perceive you

Do you know that dark feminine aesthetic that is so trendy right now? This is that exact vibe. Others see you almost like a vampire, something that is dark, mysterious and alluring, with just a hint of dangerous. Even if you're not conventionally beautiful people are attracted to you. It's the way you walk, talk and present yourself. The cool thing here is that this isn't really intentional on your part. Sure, you can amp it up if you want to, but it's just the way that you are naturally.

As we talked about in the previous section you love talking about deep and taboo topics, because of this some people perceive you a bit negatively. They might see you as a contrarian or edgy, it's like you're just talking about these things to rile people up or to be different (this is how they view it, not necessarily how it truly is). Others think that talking with you can be a bit dangerous because you never know what might come up and they may be refuse to engage in certain topics. Other people are put off by the way you eschew cultural norms and just start talking about these taboo topics. While some see this in a negative light, there are also people who admire the way you can just say what you think and bring up these topics without fear. It makes them a little braver themselves.

You might be seen as someone who is very sexual or sensual, or even as someone who is sexually liberated just because you don't conform to the way things have been up until now. This may attract weird people or stalkers. People also see you as someone who works hard, but tends to take on more than what they can chew. Most people think that you're going to go far in life and that you have the potential to be very successful. However, they don't see you being the center of attention.

Pile 3

Three of Pentacles, Hierophant, The Underworld

"Hand over your known, a shift is near. Take a leap, your journey is clear."

Saturn

Pile 3 your planet archetype is Saturn. In astrology this is the planet of time, restriction, order and growth. This isn't an easy planet to deal with, and often it's guilty of presenting us with our most difficult challenges. This shows me that you have already been through a lot, everything that you have achieved has been through blood, sweat and tears. But, it also shows me that you don't shy away from a challenge. You're a strong person, because life has made you so. In your place a lot of people would break.

The Hierophant is a great card to show this Saturn energy as it embodies hierarchy and power struggles. You're someone who doesn't really like change and appreciates the way our society it's constructed. Sure, it has flaws, but it doesn't mean that it's a bad system. With Saturn being your planet archetype you understand that there's a reason for the existence of hierarchies and that power can only be achieved through a combination of effort and experience.

You work really hard, pile 3. You know what you want and how to make it happen, but it doesn't mean that the road to get there is easy. You also know how to work together with others and see the value in cooperation and community. I feel like you're someone who is very active in their community - you might even do some activism work for the betterment of your community. You enjoy taking care of others, and a lot of you are the Mom friend of your respective groups. I also get the feeling that a lot of you are the eldest sibling or, the older daughter.

How it affects how others perceive you

Others see you as someone who tends to stick by the rules and who doesn't think too much outside the box. If things have always worked this way why should you try a new way and waste time and resources? This how others see you. To them you are very non-nonsense. To some people you might come off as someone who is all work and no play.

Most people see you as being very ambitious and someone who will definitely reach high places. People think that you are very respectful and know how to conduct yourself in different places - like adjusting your posture and language in the group you're in. In general, you're seen as being a good communicator and I think that a lot of you have deeper voices. You seem to talk a little bit slower and with good diction. Also, sometimes the way you talk is almost like someone who is giving a speech (in a good way).

When it comes to seduction, people see you as someone who is very classy and most definitely out of their league. Your standards are super high and people think that they would never be good enough for you. Your flirting style is subtle and again, quite classy, a bit old-fashioned even. People expect that you will want to be romanced (if you're a woman) or taking the initiative and do the romancing (if you're a man).

Most people see you as being very traditional, even when it comes to politics and gender roles (again this is just their perspective and not the objective truth). I also get the vibe that some people think that you are very closed off and that they don't get to see the real you, just the persona that you're projecting.

Pile 4

Chariot, Eight of Pentacles, Crystals and Herbs

"Oh what medicine, what sacredness to behold. A dash of healing straight from Mother's home."

Mars

Pile 4, your planet archetype is Mars. Mars is the fiery planet of conflict, passion and drive. Something that I get right away is that you might be very into sports or dance, or that you move in a very graceful way. You're a go getter, pile 4. Differently from pile 3, you're not someone who wants to achieve things for status, but because you love the thrill of going after something. You are passionate and very outspoken. You have strong beliefs and you don't shy away from stating them. I get the vibe that most of you talk quite loudly.

This is a very specific vibe, but I think that most of you prefer to interact with physical things rather than technology. Basically the embodiment of "go touch some grass". You like arguing and play-fighting with your friends. You tend to have touch as love language, rather than talking about your feelings. When it comes to emotions I think that they can be very big and explosive almost.

I also get the vibe that most of you talk quite quickly as well, and sometimes it might be hard for other people to keep up with what you're saying. You're full of enthusiasm most of the time and tend to hype up and motivate your friends when you feel they need an extra push. When you're working on something it's easy for you to be completely focused on that and block everything out.

How it affects how others see you

Other people see you as someone who is very passionate and for some it seems that you would be quick to anger. They tend to see you as being impulsive and someone who acts without thinking. It's interesting because I think that a lot of people tend to underestimate you for some reason. It's like they think that what they see is what they'll get and that you don't have much depth beyond that.

You're also seen as someone who is very driven and very active. People think that you're always doing something and always occupied. I also get the vibe that you're seen as someone who is in shape or who exercises.

When it comes to a more physical side of you I think that your facial expressions are quite intense. If you're happy or sad or confused it can be seen clearly on your face. In general you also seem to move gracefully or if that doesn't apply you move in a very distinctive way.

When it comes to sexuality and seduction people think that you'll take the initiative and just ask someone out. People also tend to think that you're very sexual (I kinda see the Spicy Latina trope here for you guys) and even a bit promiscuous. People are attracted to you and they might project that negatively onto you.

[thesophistiicate]

Hellu

Can you tell me some tips for emotional regulation?

Thanks 🩷

so i’m not a qualified doctor, counsellor, or mental health professional but have built my own emotional regulation over time. it is really helpful to do this with the help of a counsellor, therapist, or even life coach if you can, but you can work on it alone too.

notice and reframe negative thoughts: taking notice of my inner thoughts and realising they were super negative was a big wake up call for me. i tuned into my thoughts more often (esp when stressed or upset) and would turn negative thoughts into positive ones.

journaling: i write morning pages nearly every single morning and it makes a massive amount of difference in identifying emotional patterns. i’m a lot better at figuring out how i feel + managing that before it gets to meltdown/burn out mode. i used to only journal when i was already overwhelmed and emotional and it did help, but it was also creating a cycle of drama and not preventing the overwhelm. daily introspection is preventative.

labelling emotions: i used to really avoid and fear my emotions. but you have to face them, truly feel them, and process them. naming when i am stressed, sad, angry, happy, excited, nervous etc helps so much.

self-nurture: i “self-parent” myself by talking to myself as though i’m a mother speaking to a child: after all, that is the relationship we have to ourselves. especially when i’m upset i speak to myself in a way that’s compassionate, nurturing, gentle, and forgiving, yet also still encouraging and firm.

boundaries: i found setting boundaries really hard at first, i didn’t even know what they should be or how to do it. but doing all the above will help you figure out your limits and how you need to be treated in order to function well. then you can define boundaries that support this.

exercise: yes it has general mental health benefits, but more deeply exercise has helped me gain a sense of connection with my body and how i actually feel, which is huge for getting in touch with your emotions. being out of sync with your emotions often is due to being out of sync with your physical body. exercise will reconnect it. it’s not just about physical goals, exercise is seriously essential to personal development.

overall just paying attention to the tension points in your life, any patterns that keep repeating, any emotions that really trip you up (stress really gets to me) and then figuring out your strategy for overcoming them. be methodical but gentle. but your first job is just to observe.