mynameisrachie

[mynameisrachie]

i want to give you a list of steps to get over them. but that list doesn’t exist. so instead i’m just going to tell you you can be mad. you can break things and punch pillows and scream and go on rants. you can be sad. you can cry until your face is red and write poetry you’ll hate later and eat ice cream while watching netflix. you can miss them. you can look at old photos and fall asleep in their sweatshirt and wish they were there through the aches. you can never want to see them again. you can love them still. you can want to be alone. you can want to be anything but alone. you’re going to move on when you least expect it. it will be gradual. it will be a challenge. but whatever you need to get through it, you’ll find ways.

[mynameisrachie]

[mynameisrachie]

Some things it is A-OK to say to your doctor:

No

Wait

Stop 

(These are full sentences! You do not need to say any more) 

I am not comfortable. 

I am not comfortable, I would like… 

you to wait a moment.

another person in the room. 

everyone else out of the room. 

a doctor/nurse of my same gender to preform this test/procedure. 

the person who came with me to this appointment in the room. 

you to explain everything before you begin. 

you to tell me what you are doing as you go. 

to do this another day. 

I want to get a second opinion before we proceed.

I don’t understand, please repeat that. 

I don’t understand, please explain more simply. 

Please say that slower/spell that, I want to do some research myself.

I would like to talk to [someone in my life, ie my parents to SO] before making this decision. 

No, I do not need to talk to [anyone] before making this decision, I am confidant on my own and am ready to proceed. 

What are the side effects of this medication/procedure? What are the potential complications? 

Why are you recommending/prescribing this specific thing? 

What other treatment options are there? Why are you choosing this?

Would your treatment plan be different if I were a man/woman older/younger had kids, etc? Why are you choosing this one then?

IS there anything I should know about this treatment you have not yet told me?  

I understand you say not to, but If I choose to do X, against medical advice, what risks am I running? (ie taking recreational drugs while on medication)

How much will this cost? 

Are there any less expensive options/tests we can run first? 

Is there a generic of this medication you can prescribe instead?

I think you are not understanding me, I said…

You are not listening to me, please let me finish describing my symptoms. 

You are not understanding how much pain I am in, let me clarify… 

I do not think it is anxiety/depression/my weight/etc, what else could it potentially be? 

I think by assuming it is anxiety/depression/my weight/etc you are ignoring some symptoms. Please listen again and let’s discuss what else it could be. 

Please write in my chart that you are not testing for X and why not. 

I am in enough pain/this is detrimental enough to my life that non-treatment is not an option. If you can not treat this/figure out what is wrong, to whom can you refer me?

Please write (or help me write) a summary of what we did today so I don’t forget 

What are our next steps? 

If [what you are recommending] is ineffective, what would my next steps be? What other doctor should I talk to? 

What is the best way to contact you if I have additional questions or issues? 

Remember, a doctor is a person YOU pay because they know a lot about bodies in general, to help you figure out whats best for YOUR body. It is still your body, not theirs! They know about medicine but you are the expert in your body. Don’t let them act like they own you. Don’t leave if you’ve still got questions, don’t stay if you’re uncomfortable, and feel free to insist on ANY information you want. 

[mynameisrachie]

I recommend constructing a detailed image of who you want to be and how you want your life to be, down to all the details (love-life, work, money, your home, day to day life, etc). Flesh it out fully and let your heart and desires govern the whole thing, don’t hold back at all, create your ideal life. And everyday think about it - and feel it. Feel it as if your life is already that way. And make all your decisions according to its ultimate fulfillment. Get in touch with your values, what’s really important to you, and let them guide you.

[mynameisrachie]

If it’s too hard to think positive, think neutral.

I’m no better or worse than anyone else.

I deserve the same things in life as anyone else.

I’m a human being.

Right now, I am feeling ________(fill in the blank).

I don’t know how I’ll feel in 5 minutes, or tomorrow.

I can’t predict the future.

Life is full of painful, pleasurable, and boring moments.

The world is full of good, evil, and gray areas.

[mynameisrachie]

dealing with the worst case scenario

your condom breaks

you feel a lump on your breast

your friends are ignoring you

you’re stranded on an island 

you got rejected by a crush

you get into a car accident

you got stung by a bee/wasp

you got fired from your job

you’re in an earthquake

your tattoo gets infected

your house is on fire

you’re lost in the woods

you get arrested abroad

you get robbed

your partner cheated on you

you’re on a ship that’s sinking

you fall into ice

you’re stuck in an elevator

you hit a deer with your car

you have food poisoning

your pet passed away

you fall off of a horse

you or your friend has alcohol poisoning

you have toxic shock syndrome

your house has a gas leak

[mynameisrachie]

[mynameisrachie]

In case no one’s told you lately:

You’re not a burden.

It’s okay to be struggling.

It’s okay to tell people you’re struggling.

Please tell people you’re struggling.

Don’t suffer in silence. Tell someone. Get help.

It’s okay to need help.

Please get yourself help.

You’re not the exception to recovery.

The world is more beautiful because you’re in it.

You’re worth it.

You’re a good person.

Thank you for existing.

You’re beautiful.

You’re not the exception to recovery.

Please stay alive.

If you’re looking for a sign not to kill yourself, this is it.

Please, stay alive.

People love you.

I love you.

Don’t give up.

You’re not the exception to recovery.

You’re not the exception to recovery.

[mynameisrachie]

[mynameisrachie]

I love this mental health app I found years ago!

My first therapist showed me this awesome app in 2013. I used it for a while but ended up getting a new phone and forgetting about it, but recently i downloaded it again and it’s really helpful!

From what I’ve heard, it was originally created for veterans with PTSD, but it’s honestly a great app for anyone who struggles with any type of anxiety, depression, suicidal thoughts, self harm, etc.

So it’s called the “Virtual Hope Box”. The app looks like this:

It has many different helpful sections. First off, there’s the “Remind Me” section. Literally just open the app and tap “Remind Me”.

It will bring you to a page where you can upload music, photos, videos, and audio recordings that are uplifting to you.

Next there’s the “Distract Me” page, which is literally just puzzles to distract yourself if that’s what you need in the moment. (My favorite is Mahjong)

Then there’s the “Inspire Me” section. It’s full of quotes to inspire you, but I personally found that the majority of them didn’t connect to me. So there is a way to delete them, manage them, favorite them, and add your own quotes.

Tap “Inspire Me”, then tap on the three dots in the upper right hand corner, and theres different options.

You can remove quotes and add them, which I did a lot of personally.

So then there’s “Relax Me”. There’s guided meditations, muscle relaxation, and at the top there’s controlled breathing. 

Controlled Breathing is my favorite option, but you have to edit the settings to match what will help you. I reccomend trying 3-3 breathing (breathe in 3 slow counts, hold 3 slow counts, let out as slow as possible.) When you edit your settings, try keeping that one in mind. These are my personal settings, but of course do whatever works best for you.

Lastly there’s the “Coping Tools” page. This is literally a place for your coping skills! I love this because in the moment its so hard to think of your coping skills, so it’s really helpful to have them all organized here.

You can add your problem, the emotions or symptoms associated with it, and as long of a list of coping skills as you’d like. You can always go back and edit them to add more later.

Here’s my example (:

ANYWAYS, I just think y’all should check it out because it’s been so helpful to me and I love how organized it is.

Google Play | App Store

[mynameisrachie]

A-Z distractions:

A: Alphabetize your CD’s or movies.

B: Bake or cook something tasty, build a pillow fort, blow bubbles, blog, begin a mood journal, build a sandcastle, buy a plant and take care of it.

C: Clean out your room, complete something you’ve been putting off, color coordinate your wardrobe, compliment someone (including yourself), chew gum, count backwards from 100, color with crayons, crochet, cut up fruits, crunch ice, create your own dance routine, call a friend, carve a pumpkin, color your hair, cook a favorite food, cuddle with a stuffed animal, count ceiling tiles, collect sea glass at the beach.

D: Dance, draw, drink something healthy and refreshing, do jumping jacks, dress up, decorate your mirror with positive affirmations and favorite photos, draw on the sidewalk with chalk, doodle on sheets of paper, donate to the less fortunate, decorate a ceramic mug, drive to a farmer’s market.

E: Exercise, eat your favorite snack, enter the secret door, embark on an afternoon adventure, enroll in a class.

F: Fly paper airplanes, find oranges and apples in your fridge and draw silly faces on them, finish homework before it’s due, free write, fold origami, fly a kite, feed the ducks, birds, geese, and squirrels at a park.

G: Go on a walk, get some fresh air, give yourself a facial, go on a long drive, go shopping, go to the library, garden, get a massage, give someone a hug, go to the movies, go to the grocery store and buy yourself some flowers, get a henna tattoo kit, give yourself a pedicure, go to the park and play on the swings.

H: Have a picnic, hang out with friends or family, hug a soft toy, have a good cry.

I: Invite a friend over.

J: Join a gym or a club, jump rope, journal, jog, jump on a trampoline, join in on social activities.

K: Knit something, like a scarf or a dishcloth.

L: Listen to music, look through old photographs, light scented candles or sweet-smelling incense, learn another language, learn the alphabet backwards, laugh at jokes, list your strengths, lie outside in a hammock and watch the clouds roll by, listen to a guided relaxation (x, x, x, x, x), learn calligraphy.

M: Meditate, make a smoothie, make a CD or playlist of your favorite songs, make a list of things you are thankful for, mail a care package to a far-away friend, make a collage with pictures of your favorite things, make friendship bracelets, make a glitter jar (x, x, x, and x), make a notebook filed with song lyrics and quotes you relate to.

N: Name 3+ of your positive attributes, name all of your stuffed animals.

O: Organize your closet.

P: Play with a pet, paint a picture, piece together a puzzle, plan out your dream house, pop bubble wrap, practice deep breathing (5 counts in through your nose, 5 counts out through your mouth), play a board game or cards, play a video game, participate in sports, paint your nails a new color, print out your favorite bible verse (or quote if you aren’t religious) onto a card and memorize it, play a musical instrument, put on your favorite outfit, practice dance moves, punch a pillow, pull weeds in the garden, pop balloons, put on boots and stomp around, play with silly putty or play-doh, put together a scrapbook.

Q: Quietly take some alone time to breathe, calm down, reflect, and relax.

R: Read a good book, ride a bicycle, rock climb, read inspirational quotes, rearrange your bedroom furniture, rip up paper.

S: Spend time with friends, sing, stretch, smile at a stranger, snuggle up in a warm blanket with a cup of hot chocolate or tea, squeeze a stress ball, surf the internet, smell lavender, send a handwritten letter to someone you love, sit outside in the sunshine, style your hair, string a necklace, smooth nice body lotion over your legs and arms, splatter paint, scribble on a piece of paper until the whole page is black.

T: Take a relaxing bath or shower, take pictures of something pretty, tidy up your bed, toss confetti, throw a foam ball at an empty wall, try your hand at a Rubik’s Cube, treat yourself to some ice cream, tourist a city, travel someplace new, take a walk through the woods and breathe in the scent of the trees.

U: Use positive affirmations (such as ”I can do this,” “I am a capable person”).

V: Visit with a friend, visit your local animal shelter and play with the animals, volunteer for a cause.

W: Watch your favorite movie or tv show, write poetry, window shop, watch cute animal videos on Youtube, work on a crossword puzzle, write down your feelings on a piece of paper and then rip it up.

X: eXpress yourself through art or writing.

Y: Try yoga, yell into a pillow.

Z: Zzzz’s - take a nap! Rest is important.

Additional resources:

Click HERE for more self-care activities

Click HERE for distraction websites

Click HERE for relaxation resources

Click HERE if you need a smile

Click HERE if you need a hug

Click HERE for crafts

[mynameisrachie]

Time to jump on the bandwagon for this meme

[mynameisrachie]

the world can be so beautiful. somewhere, a baby was a born. someone got their first kiss. someone beat cancer. someone got married. someone adopted a lonely cat. someone is loving themself. someone got approved for life-saving surgery. flowers are blooming, the sun is shining, the moon is out there. if you can’t find anything beautiful, make it. 

[mynameisrachie]

daily self care checklist ft. emojis✨ get enough rest • take your meds • stay hydrated • and eat enough food 💕

[mynameisrachie]

perhaps THE adhd mood: 

[mynameisrachie]

“As I began to love myself my relationship with everyone changed.”

—

[mynameisrachie]