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@selfcareblr
Youâre not a failure youâre brave for trying
Hey guys! I have been having many a panic attack lately, despite not being diagnosed with âclinicalâ 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 whatâs wrong
DOWNLOAD FREE APPS Self-Help for Anxiety Management (SAM) Headspace Pacifica: Anxiety, Stress, and Depression Relief Stop, Breathe, & Think Calm: Meditation and Guided MindfulnessÂ
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 toâŚ..   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!
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 visuallyÂ
Taste: tea, mints, gum
Smell: lotion, candles, incenseÂ
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 youâre 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 Â
therapy is ideal for helping a person create a healthy coping strategy and incorporate it into their lifeÂ
*a coping skill is considered healthy if it helps you to deal with stress more positively, does not hinder your progress, and isnât harmful physically or mentally. A coping skill can become negative when it is used to completely avoid dealing with the stressor.Â
For more posts like these, go to @mypsychologyâ
There are three rules.
1. If you do not go after what you want, you will never have it.Â
2. If you do not ask, the answer will always be no.Â
3. If you do not step forward, you will remain in the same place.Â
Been trying to find this for so long. I love this.
if you donât believe you can have a better life, how can you begin to create one
Do not allow negative people to turn you into one of them.
This is just a reminder
If you fucked up today, thatâs okay. Youâre still smart, and good, and people still love you. If youâre in a dark place today, thatâs okay. Even if you feel like you canât get out of bed, and all you can do is breathe, thatâs okay. You breathe, take the time you need, and weâll be here when youâre ready. Every day is a battle. On some, you demolish whateverâs ahead of you. On others, you just have to hang on for dear life. Either way, youâre a warrior. Donât forget it.Â
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 itâs not and Iâm just continually frustrated with myself and have been for the past two weeks.
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 canât 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 âstand upâ and step two is âwalk to closetâ and step 3 is âget mopâ, thatâs fine. It can be that small.
3. Take a break. âBut I literally only started five minutes ago!â Donât care. If you want a break, take a break. âAt this point Iâve spent more time on breaks than Iâve spent on cleaning.â Ok, but youâve spent more than zero time on cleaning, so youâve accomplished more than you had at the beginning. âIf I take a break it wonât get done!â If you burn out it wonât 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. Itâs a problem for Future You. If youâll 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? Donât worry about it. Just clean a thing. It doesnât matter if itâs the thing you were cleaning before. You have to clean lots of things, so just pick a thing and clean it. Eventually youâll 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 thatâs 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 youâre cleaning. Wear something that makes you feel cute, or if you prefer, something comfy. Light your favorite candle. Whatever.
8. If itâs nice out, open a window. Seriously, it helps.
This is seriously so helpful, thank you.
Iâm not a napping kind of person, but this came in handy yesterday đ´
important reminders for when the bad thoughts creep back
step 1. use these phrases as a shield against the negative thoughts
step 2. repeat them until you can at least pretend you believe them
step 3. if you have access to a mirror please meet your own eyes and reassure yourself i promise this helps. deep breaths. i believe in you
(inspired by @dangostudy and @sheisrecovering)
this is so beautiful, useful and important to remember !!!
I compiled some personal tactics and crowd sourced DIY remedies for the sads (clinical term) into a mini comic! Enjoy xoxo
yes you are! believe me <3
5 Things To Do Every Morning
Express gratitude
Set your intentions for the day
Take 5 deep breaths, in and out
Smile for no reason just to flex the muscleÂ
Forgive yourself for yesterdayâs mistakes