#Self-care strategies

[familydocblog]

Rebuilding Resilience After Losing Your Home to a Fire: Lessons from the Maui Wildfires

Dive deeper into the journey of rebuilding resilience after losing your home to a devastating fire, using the Maui wildfires as a poignant example.

Introduction The recent wildfires in Maui have left extensive devastation, destroying homes and upending lives. For those who have lost everything, the road ahead is long and challenging. Rebuilding physically is one feat, but reconciling emotionally can be even more difficult. In this article, we’ll explore the multitude of challenges individuals face after losing their homes to fires. Drawing…

[joyfuldaddys]

Overcoming Self-Doubt: Techniques to Build Unshakeable Confidence

[lifeinspiration4all]

Enhancing Emotional Wellness: Discover Comfort in Every Shade of Life

Enhancing Emotional Wellness: Discover Comfort in Every Shade of Life. Imagine navigating life with a compass that not only points to your destination but also helps you embrace every twist and turn along the way. Emotional wellness isn’t about achieving a perfect state of serenity; it’s about finding comfort in every shade of life’s journey, from the bright highs to the deep lows. In a world…

[lifes-little-corner]

Addressing Compassion Fatigue in Immigrant Support Workers

I’ve seen the toll it takes. Every day, I see the struggles of those who help immigrants. Their stories and their pain are heavy, and it doesn’t stop when work ends. As someone who supports immigrants, I’ve felt compassion fatigue. It’s a slow loss of empathy that can dim our light. The situation with immigration in the U.S. has made things harder. We’re up against paperwork, bureaucracy,…

[shreeisspecial]

In today’s fast-paced world, the phenomenon of burnout has become alarmingly common. The relentless demands of work, family, and social obligations often leave little room for self-care, leading to physical, mental, and emotional exhaustion. However, it is possible to transition from a state of burnout to one of balance by nurturing your mind, body, and soul. This blog explores the causes and signs of burnout and provides practical strategies for achieving and maintaining a balanced, fulfilling life.

[accessmentalhealthservices]

Life transitions are an inevitable part of our journey, often leading to growth and self-discovery. However, they can also bring about an emotional disturbance that, if not managed well, may impact our well-being. Here’s how to navigate these changes with resilience and poise:

[whiskerandsprig]

Embracing 30: A Journey of Self-Discovery, Serenity, and Feline Companionship

As I stand on the precipice of a new decade, the big 3-0, I find myself reflecting on the journey that has led me to this moment. Turning 30 is often heralded as a significant milestone, a time when the frivolities of youth gently give way to the deeper, more introspective pursuits of adulthood. For me, this transition is not just about celebrating another year around the sun but about embracing a period of profound self-discovery and growth.

My twenties were a vibrant tapestry of experiences, woven with threads of joy, challenges, and the occasional bout of anxiety. Yes, anxiety — my unwelcome companion that has a knack for turning serene moments into storms of worry. It was this very struggle with anxiety that inspired me to start “Whisker and Sprig,” a sanctuary not just for myself but for anyone seeking a respite from the clamor of daily life.

I am a proud cat mom to three delightful felines, each with their unique personality and quirks. They’ve taught me the art of living in the moment, the joy of a spontaneous nap in the sun, and the importance of patience and unconditional love. My cats are more than pets; they are my gentle guides through the tumultuous seas of anxiety, reminding me to find joy in the simple things. Much like the unexpected delight found in the unfolding story of a cozy indie game or the peaceful routine of a virtual farm in Stardew Valley, my feline friends anchor me to the present.

“Whisker and Sprig” is a reflection of my world — a world where life hacks simplify the daily dance, where cleaning becomes a meditative practice rather than a chore, where plants add not just oxygen but life to every corner, and where the lo-fi beats in the background score my attempts at crafting a serene existence. This space is also a nod to my love for gaming, particularly those indie titles that offer a slice of tranquility and creativity, serving as a gentle reminder of the joys and simplicities of life.

Starting this blog is my way of stepping out of my shell, of transforming my anxiety into something tangible that I can share with the world. It’s about connecting with others who, like me, find solace in the gentle care of plants, the satisfaction of a decluttered space, the quiet companionship of pets, and the immersive worlds of video games that provide a comforting escape from reality.

As I embrace the journey into my thirties, “Whisker and Sprig” stands as a testament to growth, to finding peace amidst chaos, and to the beauty of forging connections through shared experiences. This blog is not just about my passions; it’s an invitation to you, the reader, to join me in exploring the myriad ways we can infuse our lives with serenity, purpose, and a bit of plant magic.

So here’s to turning 30 — to more life hacks, cleaner spaces, thriving plants, unwavering love of cats, and the sweet escape into gaming. Together, let’s discover the tranquility that comes from creating a home and a life filled with joy, simplicity, and mindfulness.

Welcome to “Whisker and Sprig,” where every post is a step toward a calmer, more fulfilled self.

[amedcommunitypharmacy]

Effectively managing diabetes is a journey that involves a combination of medical support, lifestyle adjustments, and a proactive approach to health. One crucial aspect of diabetes management is accessing the right healthcare services.

[wellhealthhub]

Navigating the Remarkable Postpartum Journey: An Exhaustive and Insightful Guide

Embarking on the postpartum period, often hailed as the “fourth trimester,” propels individuals into a profoundly transformative and multifaceted chapter following childbirth. This epoch is awash with a cascade of physical, emotional, and psychological shifts, both for the nascent parent and the newborn. Amidst the undeniable exuberance of nurturing a new life, the postpartum journey unfurls with…

[motivationexploration]

Avoid Burnout and Find Balance: Simple Strategies for a Harmonious Life

Photo by Tara Winstead on Pexels.com In our fast-paced and demanding world, it’s crucial to prioritize our well-being and find a balance that prevents burnout. Juggling various responsibilities can be overwhelming, but with some easy strategies, we can create harmony in our lives. In this article, we’ll explore practical and accessible ways to avoid burnout and foster a sense of balance in all…

[dipnots]

Self-Care and Self-Love: The Key to Overall Well-being

Self-Care and Self-Love: The Key to Overall Well-being

Self-care and self-love are important aspects of personal development. They involve taking care of one’s physical, emotional, and mental well-being, and developing a positive relationship with oneself. Self-care involves taking care of one’s physical well-being. This means getting enough sleep, eating well, and getting regular exercise. It also means taking care of one’s hygiene, and seeking…

[schizodiaries]

ten ways I cope with psychosis

Grounding techniques — Make use of the five senses: Listen to your favorite song. Run your hands under cold water. Taste your favorite snack. Smell your favorite candle. Look at beautiful artwork. Be mindful about the sensations you feel while engaging in these activities.

Listening to music — My go-to way to deal with auditory hallucinations. I recommend listening to instrumental music, if you are prone to ideas of reference.

Creating art — A good creative outlet takes the focus away from my psychosis and towards whatever it is I’m creating. Plus I can make something that symbolizes how I feel while psychotic.

Taking a walk — This can be hard to do if I’m psychotic, as the paranoia makes me think people outside are watching or following me. So what I like to do is pace the hallway in my house. It helps me keep my mind off things.

Journaling — Writing out what I’m feeling can be an immense relief, especially when I’m experiencing delusions. Also I can also look back at these thoughts and reflect on them.

Identifying triggers — Discovering what makes you psychotic can help to prevent future episodes. (Be mindful about who you share this info with as others could use it against you.)

Breathing exercises — When I’m psychotic my stress and anxiety levels ramp up. Just one minute of deep, steady breathing helps to keep those levels under control.

Spend time with pets — Pets don’t judge you for being psychotic. They’re perfect for snuggles, and running your hands through their fur reduces stress and anxiety, and makes for a good grounding exercise.

Asking for reality checks — Sometimes I have trouble telling what’s real and what’s not. When in doubt, asking a trusted person for a reality check can be very helpful in dispelling delusions or paranoia. If you’re alone, recording with your phone can help to verify if you’re hallucinating.

Finding a community online — One if the worst parts of psychosis is feeling like you’re completely alone in this. But you’re not. I found communities of psychotic people on Tumblr, Reddit, Youtube, and more. I find that being around people like me helps me feel less alone in my mental health journey.

[neurodiversitysci]

Three Strategies for Doing Home Chores With ADHD

A family member with undiagnosed ADHD has the following routine for washing the dishes.

When he starts making coffee, he uses that time to put away 10 dishes. Since he uses a very fast Keurig coffeemaker, it turns into a game or challenge: can he put away all 10 dishes before the coffee is ready?

He points out that making coffee would otherwise be “dead time” where he’s just standing around. These moments feel torturous for me and many others with ADHD. So, he makes use of that “dead time” to do a little bit of chores.

It made me think about such moments of down time in my life, and my own first reaction -- to pull out my phone and check my email and social media or play a relatively mindless game. I started wondering how much easier cleaning my home would be if I made better use of my dead time.

The strategies he’s combining here are:

1) Use those torturous little bits of down time to do some small “productive” thing

2) Break a task into small pieces that can fit into little bits of down time.

3) Turn a boring task into a game or challenge. (This is one of his favorites).

Have you used any of these strategies? Would a habit like this work for you?

1/14/23

[yourgamemasterthewhiterabbit]

Of my 2% capacity to be attracted to anyone, my type is like 90% women, 5% pretty men and 5% men you would swear are super fucking manly, and never questioned being straight and cis, but are now suddenly *stressed* that they can't figure out why their attraction to me [fully socially interpreted as a woman and labelled that way up until relatively recently] feels incredibly fucking gay

[forbidden-salt]

Breaking the Silence; My Mental Health Story for Worldwide Suicide Prevention Day

By ForbiddenSalt

9/10/2024

Trigger Warning: This blog post discusses suicidal ideation, depression, and mental health struggles. If you are in a vulnerable state, please read with caution, and know that support is available through resources like 988, friends, and loved ones.

Resources and helpful tools for self and loved ones provided below the fold.

My Story:

Suicide Awareness Day holds a deeply personal meaning for me. For years, I struggled silently with suicidal thoughts, depression, and anxiety, unsure of how to ask for help or whether I deserved it. Sharing my story now is not just about raising awareness, but about offering hope to anyone who feels the same weight I once carried.

At the age of 13, I began to experience something many people are hesitant to talk about—suicidal ideation. But it wasn’t until I was in college that I truly realized how dangerous those thoughts had become.

I remember one day when I was walking across campus from class to my dorm, lost in thought, and accidentally stepped off the curb without looking. A car was coming toward me. Instinctively, I jumped back, avoiding an accident. But what happened next startled me more than the near-miss. As I stood on the sidewalk, tears welled up, not because I was relieved, not because I was scared—I was upset that my instincts had saved me. I realized I wasn’t crying because I had narrowly avoided getting hit by a car; I was crying because, in that moment, I wanted to be hit. It would have been an "accident"—a way out without me having to act intentionally.

It dawned on me that this was something much more serious than I had admitted to myself.

This wasn’t the first time I had experienced suicidal thoughts, but it was one of the most shocking moments. I knew I needed help. I sought out a counselor at the campus health center and, for a time, tried therapy. When I went home for a break, I spoke to my doctor, and she prescribed me an SSRI. I confided in my family and was met with mixed reactions—some were supportive, while others expressed concerns about the medication, urging me to stop taking it as quickly as possible. This set up an internal battle for me; I began starting and stopping my medication over the next few months, caught between fear and shame; and eventually quit all together.

Suicidal ideation lingered in the back of my mind for years. I wished for a pause button, a way to make the world stop so I could catch my breath and somehow not fall behind. I dreamed of getting hurt or sick enough to be hospitalized, just so I could take a break from life’s demands. But I never let myself act on those thoughts.

It wasn’t until my mid-20s that things got so bad I returned to therapy. This time, it was different. My new therapist helped me understand that I wasn’t “crazy”—I was carrying the weight of childhood trauma and years of struggling to survive. She diagnosed me with complex PTSD, and for the first time, I felt understood. Her support gave me the strength to make significant changes in my life, including moving to a new state.

There, I found another therapist who continued to guide me through the ups and downs. I started back on an SSRI and have stayed on it ever since. Through this process, I realized that what I had been dealing with wasn’t just emotional—it was also biological. My body wasn’t producing enough serotonin, and my chronic illnesses, were compounding these mental health struggles by denying my body the tools to make its own serotonin and through the weight of the symptoms. Especially for a while before there was any answer or treatment plan in sight.

I went through EMDR therapy, talk therapy, and put in the hard work to heal. I focused on my physical and mental health, fighting for answers and for my life. Slowly, I began to reclaim control. I started to recognize the warning signs of passive suicidal ideation and created an action plan for when those thoughts creep in. I don’t go to therapy as often now, but I still have touch-base appointments in case something changes.

Through this journey, I’ve learned so much about myself and the nature of mental illness. Depression, anxiety, and PTSD were not signs that I was lazy or difficult, though I was often labeled as such. They were symptoms of a much deeper issue. I wish people could see that depression isn’t a mindset or mood and suicidal thoughts are not selfish—they are the final, fatal symptom of a disease.

It took a long time for me to accept that what I went through wasn’t my fault. I wasn’t to blame for the trauma I endured or the way my brain and body responded to it. And if you’re reading this and find yourself in a dark place, I want you to know you are not alone. I know what it’s like to stand in the darkness for so long that it starts to feel like home. But I also know that it is possible to fight back, to heal, and to find hope again.

If you can’t fight for yourself right now, I encourage you to reach out to someone—anyone—who can sit with you in your pain. Let them help you find a therapist, a doctor, or simply help with daily tasks. It might not be the person you expect. For me, one if my company leaders had noticed my depression and helped me find a therapist. I had a best friend who sat with me over the phone while I sobbed broken hearted, encouraging me to seek help if I needed it. That going to the hospital if I needed it wasn’t shameful or weak but brave and admirable. It was my grandmother, who spoke to me daily, reminding me of my faith and offering love when I couldn’t love myself and felt those I loved most didn’t love me.

Faith also played a huge role in my healing. I’ve had my share of questions and anger, but my belief that God could handle my questions and my rage helped me through some of the darkest times. I questioned why my life was going the way it was, why I was feeling the way I did, if He knows everything before it happens, if he’s all powerful why didn’t he step in to change the course of my life away from this. My questions turned to anger and I had to keep reminding myself that God had shoulders big enough for my anger, my tears, my pain. That I could toss all of it at him and he’d still see me still, love me. I never doubted his existence, and honestly to this day I still don’t have all the answers but I’m sure one day I’ll understand and I’ve realized I was still loved even when I couldn’t see it.

My family eventually came around too. Even my dad, who I had thought didn’t believe me, recently admitted how scared he had been for me after he had kept his fears hidden for years since it had gotten bad. We were able to talk and he listened, shared his point of view, and made the effort to understand. He allowed me to assure him I was safe now, I was doing better, and it’s changed our relationship for the better. While I had found my way to stability without knowing if my family believed or supported me, learning my family did care enough to worry, cared enough to learn, and loved me enough to listen even if what I said was hard to hear meant the world to me.

If you’re struggling, know that there is help out there. Call 988 for support, reach out to friends, hug your dog or cat, cling to your faith—whatever gets you through the next moment. Each day is a step, and that’s enough. It doesn’t have to be a leap—it just has to be forward.

Resources for support below:

Here are some coping strategies:

1. Box Breathing: This simple technique can help reduce anxiety. Breathe in for four counts, hold for four, exhale for four, and pause for four. Repeat until your heart rate slows and you feel more grounded. You can do this while on a video call too just let your eyes glide along the edges of the screen while you hold and breathe.

2. Straw Breathing: Another great calming tool—take a deep breath in, and then slowly exhale like you’re blowing through a straw. It mimics the relaxing response of the parasympathetic nervous system and helps you focus.

3. Journaling: I started journaling, reminding myself it didn’t have to be perfect. It was just for me. I stopped feeling guilty if I skipped days or weeks and let the words flow when I needed them. If you struggle with journaling, try creating an anonymous blog where you can rant and vent without worrying about dates or continuity. I have a separate Tumblr just for this—a void I can yell into when I need to.

4. Bilateral Stimulation: Butterfly taps—crossing your arms and tapping on opposite shoulders—helped calm me during moments of stress. This was especially useful during EMDR therapy, which became one of my strongest tools.

5. Creating a Routine: I used to go to the gym to cope before my chronic illness made it harder, so I shifted to art as a form of expression. Creating anything—whether it’s a routine or a creative outlet—can make a difference.

6. Boundaries and Emotions: Learning boundaries and reconnecting with my emotions was vital. One book that really changed my perspective was Rage Becomes Her by Soraya Chemaly, which helped me embrace my anger as a valid emotion. Learn how to advocate for yourself and establish boundaries. This takes time, but it’s one of the most empowering things you can do for your mental health.

7. Prioritize Yourself: Make time for what you need—therapy, the gym, a bath, or a doctor’s appointment. And allow yourself to rest. Your mind and body will force you to stop if you keep ignoring the warning signs.

8. Taking Shortcuts: Too tired to make a proper meal? That’s okay. Eat food however it comes—deconstructed meals are all the rage anyway. I’ve had moments where lunch was just handfuls of cheese and lunch meat. The goal is to nourish yourself, and sometimes that means being kind to yourself about how you do it.

10. Create Safety Nets: If you're heading somewhere that could be triggering, plan for it. What’s your exit strategy? Can you bring a comfort item, like a fidget toy, a blanket, or a stuffed animal? Having a plan can give you a sense of control.

11. Redirecting Negative Thoughts: When I get caught in negative thoughts, I ask myself if these thoughts are helping me process emotions or if they're just hurting me. If I’m not ready to process them, I work on redirecting my focus to something more helpful.

13. Emotional Support Animals: If you can, get an emotional support animal. My mini schnauzer has helped me through so much, even though she doesn’t know it.

How can I help a loved one:

1. Listen First: Before jumping to solutions, take time to listen. Validate the person's feelings, and let them process before suggesting how to fix things. Most of the time, they already know the solution; they just need space to work through it.

2. Stop Shaming Mental Health: Be mindful of how you talk about mental health. I’ve overheard loved ones shaming people for being "selfish" or "foolish" for being depressed, anxious, suicidal and even those that did commit suicide not knowing how often it was on my mind. Those words made it even harder to speak up and ask for help.

3. Fear and Guilt Are Not Helpful Tools: Fear and guilt are not effective motivators when it comes to mental health. I once told someone close to me that I didn’t believe people who commit suicide go to hell. Just as someone who passes from cancer doesn’t go to hell for how they died, I believe the same for depression—it’s an illness. They responded that they hoped fear of hell would keep me from acting on those thoughts. I explained that, by the time someone is ready to act, they likely don’t care anymore. The weight of the pain is overwhelming, and fear or guilt won’t pull them back.

4. Recognize the Signs: Suicidal ideation, passive suicidal ideation, and suicidal plans are all dangerous and need treatment and support. It may begin with passive thoughts like, “I wouldn’t mind if I didn’t wake up tomorrow,” but those can shift into active planning if left unchecked. Just because someone hasn’t acted on it doesn’t mean they don’t need help. Depression doesn't always look the same for everyone. It could be messy rooms, low energy, or a lack of interest in things that once brought joy. It could also look like reckless behavior, withdrawing, or joking about death. These subtle signs shouldn’t be brushed off—they’re as important as overt cries for help and worth a check as little as “hey you keep making these jokes, I just want to make sure you really are okay?” If someone is talking about feeling hopeless, giving away possessions, withdrawing from loved ones, or engaging in risky behavior, these are red flags.

5. Offer practical support: Whether it’s helping with daily tasks, providing a ride to a therapy appointment, or just sitting quietly with them, practical support can be a lifeline.

6: Encourage professional help: Gently suggest therapy, medical care, or other professional help if the person hasn’t already sought it. Be patient and compassionate, understanding that reaching out can be terrifying for them.

7. Be present: Sometimes the best thing you can do is just be there. Your physical and emotional presence can provide comfort, even when there are no words.

If you have a loved one who you worry is going through something, or has confided in you and you are worried for them. Don’t wait. Speak to them. Ask them how you can help, what’s going on, listen. If you’re afraid for them, even after they have gotten to the other side, don’t let your fears tear at you for months, tell them then listen and trust that when they say they are good, have come out the other side have an action plan for when they notice the signs - belive them. If you can’t let it go still, seek your own support. The fear of loosing someone you care about is worthy of attention. If you’re reading this because someone you love is struggling with suicidal thoughts, thank you for caring. Supporting someone with suicidal ideation can be incredibly difficult, but your presence matters more than you might realize.

If you or someone you love is struggling, find Resources for Support:

1. National Suicide Prevention Lifeline: Dial 988 for immediate help in the U.S. Available 24/7.

2. Crisis Text Line: Text HOME to 741741 to connect with a trained crisis counselor.

3. The Trevor Project: Focused on supporting LGBTQ+ youth, The Trevor Project offers crisis intervention and suicide prevention services. Text START to 678678 or visit their website.

4. NAMI (National Alliance on Mental Illness): NAMI provides free, confidential support for mental health concerns. Call the NAMI Helpline at 1-800-950-NAMI or text NAMI to 741741.

5. The Jed Foundation: Focused on mental health support for teens and young adults, the Jed Foundation works to protect emotional health and prevent suicide. Visit jedfoundation.org for more information.

6. The Veterans Crisis Line: Veterans and their loved ones can call 988 and press 1 or text 838255 for confidential support. Available 24/7.

Suggestions for Keeping Yourself Safe:

1. Create a safety plan: Write down a plan for when suicidal thoughts occur. This could include calling a trusted friend, therapist, family, distracting yourself with an activity you enjoy, or going to a safe place where you can feel grounded and making an appointment with your doctor.

2. Reach out to a support network: Whether it’s friends, family, or a therapist, let someone know how you’re feeling. It’s important not to isolate yourself when you’re struggling.

3. Remove means: If you’re feeling unsafe, remove items that could be harmful or ask someone you trust to hold onto them temporarily. There is no shame in this ever.

4. Practice grounding techniques: When suicidal thoughts take over, try grounding yourself with techniques like deep breathing, focusing on your senses, or engaging in mindfulness exercises. These can help bring you back to the present moment. Call on your faith if you need to to get by, play with your pet anything to help you get grounded and move through the feeling

5. Remember that feelings pass: In the heat of the moment, it can feel like the pain will last forever. But emotions are temporary, and feelings—even the darkest ones—eventually pass. That feelings are normal and natural and have no moral judgement, feel it, acknowledge it, and let it move through knowing another feeling will come your way take its place.

Recovery isn’t pretty, and life isn’t perfect; but you are worth fighting for.

[yourmentalhealthpal]

When the weight of the world feels heavy, these reminders are your gentle nudge towards lightness. Take each one to heart and let them be your compass back to joy. 💖