#identifying triggers

[unwelcome-ozian]

[mental-mona]

[ub-sessed]

My daughter refused to eat her lasagna because it fell apart and then screamed at her dad when he made fun her for it so I just noped right out of there and hid in my room reading fanfiction. I re-emerged a couple hours later to discover that nobody put her uneaten lasagna in the fridge and now it's been wasted.

My brain: I'm a terrible person.

So that's guilt, I guess?

[mental-health-advice]

Hello. I can’t do this by myself. My parents keep telling me that I’ll be okay and to calm down but we all know that doesn’t do anything, my friends are unsupportive and honestly very fake. I have panic attacks regularly and I have a constant fear of my loved ones dying (including my cat) and I’m a perfectionist but to the highest degree you could think of. If I don’t do good I’ll just stop functioning, I need everything to be perfect (and it’s not ocd. Maybe high functioning anxiety?)what to do

Hi lovely,

I am sorry that you are struggling with anxiety and panic attacks, I know how awfully hard that can be; especially when you are lacking support and help from those around you. I’m really glad that you felt able to reach out to us for help, and hopefully I’ll be able to give you some advice about how to start overcoming this!

The first thing I really recommend is reaching out to a professional for help, your doctor may be a good place to start. They will be able to help with a diagnosis, if applicable, and will start treatment with you. They will also be able to refer you for more specialist treatment such as therapy, and hopefully give you some coping mechanisms which you can apply to your daily life. I know reaching out for help can be really scary, but you deserve all of the help available to you, lovely. Here is a link to our page about getting help. I also realise that you may find this hard due to a lack of support from your parents - I also faced this problem when I wanted to reach out for help, my parents thought I was wasting time and that I’d grow out of it - but please try to explain to your parents that you are not doing very good right now, you’re struggling, and you would just like some extra support from someone; I am sure they will understand this and be more than willing to help you get help. If reaching out directly to a professional is not an option for you right now, then is there an adult that you trust such as a school teacher/member of staff, someone you work with?

I am going to link you to our self-help and calming pages about anxiety. These pages have some great tips about dealing with anxious thoughts. But I’m going to go into a little more detail about some of those points based on my own experiences and knowledge. My first tip is to try and identify any particular triggers for your anxiety - for example, I know a big trigger for me is not being able to see a door. Taking the time to work out what makes you feel worse can hep you to start feeling a little more in control, particularly because you may be able to recognise the times when you are likely to feel more anxious. Of course, sometimes anxiety attacks can occur without any specific trigger, but it is still worth keeping a note of when it happened and what you were doing at the time.

Grounding techniques are personally my go to method for dealing with my anxiety and panic attacks. Grounding techniques help you to reconnect with reality and keep your mind from wandering off in the negative thoughts. Here is a link to our page about different methods. Personally, I recommend something physical like running your hands under icy water. You could also try something like playing a categories game with yourself; so, try to think of ‘’breeds of dogs’’, ‘’states of the USA’’, or ‘’billboard charts’’ etc. It may take you a little while to find the most effective grounding techniques for you, but hopefully the ideas on our page will be of some use to you.

Self-care is really important for you right now. Try to take at least an hour or two a day for yourself; fill that time with doing things that you enjoy and make you feel relaxed and at peace. For example, I take the two hours before I go to sleep and try it fill that time with things like art and music, I’ll also take the time to have a bath, wash my hair, look after my skin, etc. Practising self-care also involves things like making sure you are getting enough sleep, eating well, and staying hydrated. Spending time with your friends is also key so that you don’t begin to feel alone and isolated, although I am really sorry that they don’t seem to be very supportive of you - they can still act as a good distraction from negative thoughts and situations.

Perfectionism can be super hard to deal with, and is something that I still struggle with. I do think, although seemingly obvious, the key thing is reminding yourself that failure is an inevitable part of life and that sometimes failure is a good thing; if we always did things perfectly, then there would never be room to learn or develop, and eventually, doing things perfectly would be the norm and it wouldn’t be so exciting anymore. Failing, or just not doing things as well as you want, is completely okay; everyone fails sometimes. To help you deal with thoughts of not being perfect or good enough, I suggest writing out a list of all of your good qualities, things you are proud of, and just good things about you and your life. Then you can look at this list whenever you feel like you are not good enough and it will hopefully help you to realise that you are wonderful <3 There will always be people that are better at us than certain things, and that is why comparing yourself to other can be so damaging, we see only the things we are bad at; please try to remind yourself that there are things that you are good at and there will be people who wish they could be as good as you.

I hope this has been of some use to you, lovely. Please remember that you can always get back in touch with us if there is anything else that we can help you with! Take care!

‘‘Fall down seven times, stand up eight.’‘

Rhiann xo

[aehealthcareservicesinc]

How Therapy Helps Depression Recovery

Focusing on behavioral health in Maryland ensures that care is holistic, addressing both emotional and mental well-being.

Therapy plays a vital role in helping individuals overcome depression and regain emotional balance. For those seeking support, an outpatient mental health clinic in Baltimore, Maryland offers a range of services designed to address depression effectively. These clinics provide individualized therapy sessions that help uncover the root causes of depression and teach actionable strategies to manage negative thoughts. With flexible scheduling and professional care, outpatient clinics are a valuable resource for those taking the first step toward recovery.

[quittingsmokingblog]

Excellent Methods That Will Help You To Quit Smoking

Many people have tried, and failed, to quit smoking, so there may be times when it seems as if doing so is impossible. Fortunately, this is not true. There are effective techniques that any smoker can use to give themselves a fighting chance to kick the habit for good. The following article will teach you some of these.

You will find it hard to do some of your normal routines while you are quitting smoking. For example, going to a bar with friends who smoke. When your friend goes outside for a cigarette, resist the urge to go with them to keep them company. Everything that you once did as a smoker, you will be able to do again. When you decide to quit smoking, make sure to add plenty of fresh fruit to your diet. Your body will likely undergo some chemical changes when you stop smoking, often including a lowered blood glucose level. Healthy fruits can help to raise your blood glucose level to normal levels, keeping you healthy while you're working toward quitting. To keep your hands and mouth busy while trying to quit smoking, keep crunchy vegetables like carrots or celery on hand. These low-calorie snacks will not only keep your hands busy, but they will steady your blood sugar and keep you from reaching for higher-calorie foods that could lead to weight gain. No matter what, you need to look at your quitting one day at a time. Kicking your habit for good is not an overnight thing; it is a long-term process. Try not to fret about the next week, the next month, or the next year. Take each day as it comes and concentrate on not smoking that day, which will help establish a habit that will help you over the long term. Starting an exercise regimen is a great way to support yourself when you're trying to quit smoking. Under the advice of a doctor, ease yourself into the regimen, especially if you've been a heavy smoking for many years. The exercise will help you not only repair some of the damage smoking has done to your body, but is also a great stress reliever as well. Be cognizant of routine activities that trigger the desire to have a smoke. For some, it is the first cup of coffee in the morning. For others it may be the end of a meal, or socializing with smoking friends. Whatever your trigger may be, this is the time you must remind yourself that you are quitting because you care enough about yourself that you want to. If you have very strong associations between smoking and drinking coffee or smoking while you're drinking, you may need to avoid these triggers for a while. Once you feel comfortable enough in your ability to stay away from cigarettes, you can slowly bring back that morning cup of joe or happy hour with your friends. By now you should realize that it is entirely possible to quit smoking for good, and it does not necessarily have to be terribly difficult. If you just make use of the proven techniques you have learned from this article, you can quit smoking. Make your cigarette addiction a thing of the past with these tips.

[bussylini]

out of sight out of mind

turns out my phone has this awesome feature where you can blacklist peoples numbers so it hides any incoming calls, texts, or emails associated with that phone. 

ever since i blacklisted a few numbers its been easy to keep the monkey at bay.