#coping tools

[system-of-a-feather]

Do you have any good ideas for meditations that can be done more easily by trauma survivors as well?

Honestly, I think one of the best places to start is really just developing some of the fundamentals that I kind of discuss here. There are types of meditations and scripts and what not for them, but honestly I think trying to get into any specialized or targeted form of meditation is often kind of like trying to jump into wild waters.

I think a really good basic / starting point is really just spending time, removing any distractions or excess stimulation (phones, music, etc) and simply sitting with your thoughts and observing them. Just genuinely watch them kind of like a scientist observing an animal's behavior or like a person at an art gallery.

Don't try to really Think About them, just notice, observe and watch your thoughts. Some people find this easier with some visualization, and for that two ones that I know are common are 1) when you notice a thought popping up, imagine putting it in a balloon and letting it go as you watch the balloon and the thought float away into oblivion 2) imagine yourself sitting near a river (or better yet, if possible, sit near a river actually and observe the river) and imagine each thought like a leaf floating down the stream

It's a good practice to help develop some of that internal relationship with oneself and set a good foundation for self awareness and just becoming more familiar of what exactly is going on in your head without really putting too huge of a strain

I wouldn't say its "easy" for trauma survivors cause meditation is hard for most trauma survivors, but its probably one of the ones that is a nice balance of "challenging an aspect that is hard for trauma survivors" without necessarily being particularly triggering (which is often the case with trying to force emptiness in the mind - as it tends to trigger hyper vigilance - or trying to become to aware of the body -as it tends to trigger body memories / emotions / trauma).

I also think the effort-reward ratio of practicing it is probably the highest assuming I don't count just the more chronic active day to day informal meditation that is more of a lifestyle than not.

Being able to really just observe your thoughts without getting sucked away / swept away in them is such a useful tool to really help with emotional regulation and just really being more intentional with life and self care. It's also a god send for OCD intrusive thoughts imo.

That said, thats kind of my generalized answer. If you have any specific questions or any follow up, please feel free to ask more ^^ I enjoy talking about this stuff

[husk-says-no]

Hey, so I get panic attacks sometimes, and well recently they've been... worse than Angel Dust's after a day at Val's to put it lightly. sometimes there random, others there a triggered memories, got any advice that could maybe help?

Yeesh, first of all—yeah, I’ve been there. Panic attacks’re like getting drop-kicked by your own nervous system for crimes you don’t remember committing.

And yeah, sometimes they come outta nowhere like a bat outta Hell, other times it’s ‘cause your brain decided to unearth some cursed memory at the worst possible moment. Either way, they suck, and I’m sorry you’re dealin’ with that.

But here’s a couple things that’ve helped me when the walls start closing in—maybe they’ll help you too.

1. Breathe like a damn jazz musician.

Not shallow, panicked rabbit breaths—slow and controlled. In for four counts, hold for four, out for four. Imagine you’re tryna keep your smoke from curling funny, y’know?

2. Cold shock.

Grab an ice cube. Cold water on the wrists. Hell, splash your face like you’re tryin’ to sober up before a card game. It hits the vagus nerve and tells your brain, “Hey! Not dying!”

3. Count backward from 100 by 7s.

It’s dumb, yeah, but it pulls your brain into math mode instead of apocalypse mode. Can’t spiral if you’re too busy tryin’ to figure out what the hell 72 minus 7 is.

4. Make a “safe script.”

Write yourself a little script—something like “This is a panic attack. It will pass. I’ve lived through this before. I am safe right now.” Doesn’t have to be poetic. Just real. Read it when shit hits the fan.

5. Trigger warning: be gentle.

If memories are the cause, don’t beat yourself up. Your brain’s just tryin’ to process stuff that hurt. You’re not broken, you’re healing. Slow, sure, and maybe a little angry—but healing.

Look, panic attacks don’t mean you’re weak. They mean your system’s stuck in survival mode when there ain’t no tiger. But the more you ride them out, the more you teach your body that it can come back down. Every time you survive one (which, spoiler: you do), you’re chipping away at its power.

So hang in there. And if it ever gets too loud in your head, come drop an ask again. I got a never-ending supply of jaded advice and bad metaphors.

[schizosupport]

do you have any resources youd reccomend to someone who just got diagnosed w schizophrenia? Im going through that process and im just. a bit lost? to be fair, i am lost in general on many things in life. but i just could use resources rn ^^;

In the past I've shared some resources/tips/advice, here and here (some might be be the same). I don't have any obvious go-to source for resources that I can recommend, unfortunately, a lot of information on schizophrenia is pretty basic, just lists off the symptoms and suggests trying antipsychotics..

I personally really enjoyed Arnhild Lauveng's memoir, I believe the English translation is called "a road back from schizophrenia" (original title translates to "tomorrow I was always a lion"). As far as relatable fictional accounts that might help you feel less alone goes, I think Challenger Deep was pretty good.

I also am some type of resource myself - so if you have more specific questions, you can try to throw them at me!

Anyways... Welcome to the club, and best of luck in life!

[corvid-stan-account]

Treating Therapy Speak like it's a set of golden moral rules that apply to every single real life situation has really ruined interpersonal communication for a lot of people. I mean it's great for improving genuinely dysfunctional relationships and stuff like that, that's why it exists. But I'm gonna be so real, if you need validation and emotional processing time and a structured back-and-forth every time your feelings are slightly hurt or you disagree with someone, maybe it's a reflection of your own emotional maturity/immaturity. And I promise sometimes it is far easier and healthier to just take a deep breath and have a normal ass conversation

[ishayashelton]

I have been dealing with an extraordinary amount of anxiety. I’ve been doing my best to work through it but it has really been taking ahold of everything I do and it has never been this bad does anyone have any coping skills or tools they use to deal with anxiety ?

[mental-mona]

How to alleviate pain during sex, when you have Endometriosis

It’s a sensitive topic. It’s a sensitive area… and who wants to tell their husband that it hurts when they are in the middle of passionate l

I can't speak for the link between low B vitamin levels and birth control pills, and I'm always highly skeptical of "go off those evil hormone treatments and balance your hormones naturally with these supplements!" suggestions for more reasons than I can go into here, but the rest of this advice is good. TL;DR keep a log of your menstrual cycles, pain, and food intake to figure out possible hormonal & food triggers; talk openly and intimately with your partner about sex; and use more lube.

[mswgeekposts]

Mental health Friday!

“ACCEPTS”

Distracting the Mind

Distraction can be a useful skill when you in a crisis state, however this skill should not be utilized as a means to escape all painful emotions. This should be used to prevent dangerous and impulsive behaviors.

When should I use this skill?

 When your emotional pain is becoming overwhelming; if you are in danger of becoming overwhelmed and acting ineffectively and dangerously distraction can be an excellent technique to utilize until emotional arousal has decreased.

 Distraction can also be useful when a problem cannot be solved immediately, an issue may not be able to be resolved right away and distraction can provide the needed time until the issue can be resolved in an effective and skillful way.

A-Activities; pick a activity to get you mind upon something else. Examples; Watch t.v, clean your home, play a game (video, card, board), Listen to music, read, make a meal or eat a snack, etc.

C-Contributing; give back to the community. Volunteer, help out family or friends, donate items you no longer need, send a text to a friend you haven’t spoken with in a while, etc.

C-Comparisons*; Compare how you feel now to a time you felt different, (*other ideas can include comparing your issues to others, however be careful to not invalidate you own concerns if you choose this approach).

E- Emotions; Read an emotional book or watch an emotional movie, listen to emotional music, (scary movies, comedies, sad music, upbeat music etc.)

P-Pushing away; don’t think about the current situation. Leave the situation for a while, block thoughts and images about the issue from your mind, deny the problem for a moment (don’t deny forever that not healthy or effective)

T-Thoughts; put some different thoughts in your head. Count to 10 or anything you want, repeat words to a song in your mind, do a puzzle, read or watch t.v.

S- Sensations; explore physical sensations. Squeeze a stress ball, listen to loud music, hold ice, go out in the rain, take a hot or cool shower.

Use this DBT skill to reduce distress.

[pinkoptics]

Currently enjoying being bundled up in blankets, colouring and sipping a gin soda.

I have never coloured so much in my life as the last month.

My coping method of choice these days.

Apparently.