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You’re not a failure you’re brave for trying

Hey guys! I have been having many a panic attack lately, despite not being diagnosed with “clinical” anxiety. However, I have experienced enough to understand what helps with panic. After my most recent panic attack (two days ago), I realized I had to do something about it. I then created this with the help of my good friend @studyplants, and girlfriend @atomikid. I am not a doctor, so none of this is my own information, just resources to help yourself Love, Jolie xx

SOLVE PROBLEMS Talk it out See what’s wrong

DOWNLOAD FREE APPS Self-Help for Anxiety Management (SAM) Headspace Pacifica: Anxiety, Stress, and Depression Relief Stop, Breathe, & Think Calm: Meditation and Guided Mindfulness

LEARN Panic Attack workbook Mood Chart Panic attack treatments Coping with panic attacks Tips on anxiety More coping tips

CALM Color changing clock Ring clock Make thoughts disappear Do nothing for 2 minutes Get hugs Breathe Watch this calming gif Relax your muscles

GROUND YOURSELF Grounding techniques More grounding techniques Even more grounding techniques

DISTRACT YOURSELF Make a galaxy Weave silk Pop bubblewrap Follow a line into eternity Travel the world (at home) Plant a forest Play a really chill game

STUDY Study without panicking Study with a mental illness Focus at will Pomodoro app

SOCIAL ANXIETY Legit tips

SCHOOL-RELATED ANXIETY How to study when stressed (college counselor) Test anxiety booklet Tried and true studying with anxiety tips Coping with test anxiety Studying self-care comic for all (not just for anxiety)

STAY SAFE +before a panic attack Make a plan, and write it down Websites for when you want to….. Take your meds +during a panic attack How to deal with a panic attack Let the attack pass +after a panic attack Self care guide A button that makes everything ok Online therapy

LISTEN Rainy mood Sound drown Simply noise Noisli (personal favorite!) A soft murmur

HELP OTHERS How to effectively help a friend

FOLLOW BLOGS THAT HELP @anxiety-relief-masterposts @healingsuggestions @positivedoodles

HUGE MASTERPOSTS This is one of the best

MY OTHER MASTERPOST Learn Japanese

I hope this masterpost helped you in one way or another. If you ever need someone to talk to, just know that I check my messages often, and love to hear from you guys!

#apps #coping skills #calm down #anxiety #panic attack

sensitivesuggestion

types of healthy coping skills

1. self-soothing

comforting yourself through the 5 senses

Touch: stuffed animals, stress balls, taking a bath, a soft blanket

Hear: music, audio book, guided relaxation

See: snow globe, glitter, calming images, art, anything that pleases you visually

Taste: tea, mints, gum

Smell: lotion, candles, incense

2. distraction

removing your focus from the stressor for a period of time

puzzles, art, crafting, reading, movies, gaming, exercise, being social

3. opposite action

doing the opposite of the impulse that aligns with a positive emotion

affirmations, inspiration, lighthearted and encouraging focus

4. emotional awareness

identifying and constructively expressing what you’re feeling

journaling, listing emotions, using a emotional identification chart, drawing, therapy

5. mindfulness

centering and anchoring yourself to the present moment

meditation, guided relaxation, yoga, breathing exercises, candle gazing, going for a walk

6. ask for help

this is important to do when you feel like your coping skills are not enough or they are too negative and detrimental

therapy is ideal for helping a person create a healthy coping strategy and incorporate it into their life

*a coping skill is considered healthy if it helps you to deal with stress more positively, does not hinder your progress, and isn’t harmful physically or mentally. A coping skill can become negative when it is used to completely avoid dealing with the stressor.

#coping skills #anxiety #panic attack #calm down #self care

mypsychology

For more posts like these, go to @mypsychology

#sleep #insomnia #self care

staedtlers-and-stabilos

There are three rules.

1. If you do not go after what you want, you will never have it.

2. If you do not ask, the answer will always be no.

3. If you do not step forward, you will remain in the same place.

#motivation

kathyt

janicestudiess

Been trying to find this for so long. I love this.

#self care

sensitivesuggestion

if you don’t believe you can have a better life, how can you begin to create one

#motivation #positivity

sheisrecovering

Do not allow negative people to turn you into one of them.

livepositivelyfit

This is just a reminder

If you fucked up today, that’s okay. You’re still smart, and good, and people still love you. If you’re in a dark place today, that’s okay. Even if you feel like you can’t get out of bed, and all you can do is breathe, that’s okay. You breathe, take the time you need, and we’ll be here when you’re ready. Every day is a battle. On some, you demolish whatever’s ahead of you. On others, you just have to hang on for dear life. Either way, you’re a warrior. Don’t forget it.

kotbonkers

#body image

fairypsychicarchive

Ok so I rly fucking need to clean my house. Do any other People With Depression™ have any tips or ways you motivate urself to clean? Because this feels like the hardest goddamn thing in the world even tho I know it’s not and I’m just continually frustrated with myself and have been for the past two weeks.

mossman-making-stars

HOO BOY DO I HAVE DEPRESSION/EXECUTIVE DYSFUNCTION CLEANING TIPS

in no particular order (because I have depression and executive dysfunction):

1. If something sensory about cleaning bothers you, eliminate that before you start. For example, I wear gloves to do the dishes. If the sound of the vacuum bothers you, wear headphones and turn up the music. etc.

2. If you can, make a list of everything that needs to be done. Then acknowledge that you probably can’t do it all, and circle all the things that absolutely, no matter what, have to be done. Pick one (ONE! ONLY ONE! START WITH ONE!) of those things and break it down into smaller steps. Then even smaller steps. Seriously, if step one is “stand up” and step two is “walk to closet” and step 3 is “get mop”, that’s fine. It can be that small.

3. Take a break. “But I literally only started five minutes ago!” Don’t care. If you want a break, take a break. “At this point I’ve spent more time on breaks than I’ve spent on cleaning.” Ok, but you’ve spent more than zero time on cleaning, so you’ve accomplished more than you had at the beginning. “If I take a break it won’t get done!” If you burn out it won’t get done either. Take a break.

4. If nothing is working, try what I call bin cleaning/box cleaning. Take a big trash bag and a box. Pick up the first object you see. Step 1: Is it trash? Put it in the trash bag. Step 2: Will you use it in the next 2 days? No? Put it in the box. It’s a problem for Future You. If you’ll use it in the next 2 days, take time to put it away. Rinse and repeat.

5. Did you get distracted and forget what you were doing? Don’t worry about it. Just clean a thing. It doesn’t matter if it’s the thing you were cleaning before. You have to clean lots of things, so just pick a thing and clean it. Eventually you’ll get around to the thing you forgot.

6. If you have to do a thing you really hate, do a thing you like afterwards. I hate doing dishes, but folding laundry soothes me, so that’s a nice one to do afterwards. YMMV. If there are no cleaning things you like that you can do afterwards, see number 3.

7. Make it fun. Play loud music and dance while you’re cleaning. Wear something that makes you feel cute, or if you prefer, something comfy. Light your favorite candle. Whatever.

8. If it’s nice out, open a window. Seriously, it helps.

fairypsychicarchive

This is seriously so helpful, thank you.

#depression #cleaning