Anonymous: hey Mink, I've recently got my AS-level results and I am extremely disappointed with them, It really has knocked my self confidence and this has made me less socialable. These results have made me now redo a whole year of my life this means next time this year all my friends will be moving on to university whereas I will still be on sixthform. I feel as though I am falling into depression. I feel really lost and dont know what to do. Please help.

Hey there anon!

I’m so sorry to hear about your results and how they’ve affected you. I’ve always been one to measure my worth in grades, so I’d understand it even without the added stress of worrying about keeping your friends. Please remember that these results say virtually nothing about you - neither how great of a person you are nor how smart you are. Besides that, everybody can have an off-day and mess up tests.

Suddenly having to be around other people can be stressful, but believe me, you won’t be alone. You will meet other people you connect with, people who will end up going to university when you do and, certainly, other people who ended up not doing well.

You can also keep in contact with your friends, still. Not all of them will be moving on to college either - a lot of things can happen in a year! You will neither be alone nor are you a failure in any way, if you happen to think that, and I’m sure you’ll be able to realize that soon.

Try and do some relaxing things, anon. If you can, try making a list of things that did go right recently, no matter how small the events may be. It might help show you that things aren’t all bad.

You can also try checking out this post concerning depression, some of the resources might help!

I wish the best for you, anon, and I hope some of what I said is helpful.

betterthandarkchocolate:

Mindfulness in your morning routine

Pick an activity that constitutes part of your daily morning routine, such as brushing your teeth, shaving, making the bed or taking a shower. When you do it, totally focus attention on what you’re doing: the body movements, the taste, the touch, the smell, the sight, the sound and so one. Notice what’s happening with an attitude of openness and curiosity. For example when you’re in the shower, notice the sounds of the water as it sprays out of the nozzle, as it hits your body, and as it gurgles down the drain. Notice the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs. Notice the smell of soap and shampoo, and the feel of them against your skin. Notice the water droplets on the wall or shower curtain, the water dripping down your body and steam rising upwards. Notice the movements of your arms as you or scrub or shampoo. When thoughts arise, acknowledge them, and let them come and go like passing cars. Again and again, you’ll get caught up in your thoughts. As soon as you realize this has happened, gently acknowledge it, not what the thought was that distracted you, and bring your attention back to the shower.  

Mindfulness of Domestic Chores

Pick an activity such as ironing clothes, washing dishes, vacuuming floors= something mundane that you have to do to make your life work- and do it mindfully. For example, when ironing clothes, notice the colour and shapes of the clothing, and the patterns made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movements of your arm and your shoulder. If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge it, let them be, and bring your attention back to what you’re doing. Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you and bring your attention back to your current activity.

Mindfulness of pleasant activities

Pick an activity you enjoy such as cuddling with a loved one, eating lunch, stroking the cat, playing with the dog, walk in the park, listening to music, having a soothing hot bath and so on. Do this activity mindfully: engage in it fully, using all five of your senses, and savour every moment. If and when your attention wanders, as soon as you realize it, note what distracted you and re-engage in whatever you’re doing. 

From: ACT made simple by Dr Russ Harris

Hello lovelies!

We decided to make a sideblog, share-your-stories!

This is a blog for you - with you.

Here you can share your stories and artwork dealing with your mental illness. Whether it be a short story where a character of yours deals with mental illness or a drawing that helps you cope - all that you can now share with others who have similar struggles.

You can submit here. Please make sure to put trigger warnings in the title.

This blog is led by the same people as disintegratedsanity, Xan and Kat.

I hope you all enjoy this blog <3

-Kat

anxietycat:

33rd.

Holla, everyone!

A few weeks ago I asked you guys how you cope with your anxiety, and got some lovely suggestions that I would like to share with you! If you have another method that you find helpful and that isn’t listed below- reblog and add yours so that more people can benefit from it! Additionally, you may like to send it my way and I will continue to compile these lists and post them often as I can.

Anyway- try some out if you need them and see if they help :)

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When feeling anxious, try:

• Writing down exactly how you are feeling. “I’m not allowed to think it’s a stupid or pathetic reason to be freaking out, I have to write it down in the exact honest words, and also any ideas of why it’s freaking me out like that. Sometimes just trying to get it down and being able to read it back as clearcut words really helps clear the fog of anxiety about it.”
• Keep inspiration nearby. ”I keep a note on my phone titled ‘In case of anxiety’ and fill it with things to remember if I’m ever anxious - that people care about me, not to overthink so much, etc. it helps and then, I can access it any time.” You could also try this with other simple things like an inspirational photo as a desktop background, a special bracelet, anything like that that can serve to remind you that everything’s okay when you need it.
• Chew some gum. “Chewing gum distracts me from negative thinking. It helps me concentrate on something else rather than my worries and in a way makes me feel confident.”
• Distract yourself if you can. -“I always buried myself in video games or doodling. No matter where I’m going I bring either a small sketchbook or my DS. They’re like my security blankets. I don’t always use them but I know they’re there if I need to step away.” . -“I memorized the Nato spelling alphabet and when I get overwhelmed I recite it to take myself out of it.” -“When in public & on the verge of an anxiety/panic attack, look at your surroundings & describe everything in great detail (either in your head or even to another person; I find it more helpful when I’m texting a friend & I tell THEM where I am & what everything looks like. I told one person of this technique & now he knows what it is & asks me questions about what I’m doing/where I am.)

Being in crowded places eg: University campus

Start off by sitting in low traffic areas and distract yourself with things like music, food, a book, etc. Once you get comfortable with that, move to a place with ever so slightly more people and work on it there. Work on it like that until you can happily sit in the crowded area without any trouble! 

Being on public transport:

Distract yourself if public transport is an issue for you. I love using sudoku because it’s my favourite type of puzzle! Something that will keep your brain engaged is perfect because then you won’t have the capacity to worry about everything else. Combining this also listening to music pretty much completely solved my own bus phobia. 

“I get very anxious on long rides, be it car, train, or air. Listening to a specific music playlist helps me cope, more than reading or playing games sometimes. Also having something to grab/hold on to, like a friend’s hand. If you have a smartphone with a map app and GPS, tracking your location and how long it will take to get to your destination as you’re traveling helps pass the time, so you don’t feel “stuck”. Playing games and reading is good sometimes but I tend to get carsick so those things tend to make me feel worse. They do help for stationary waiting situations though!”

Mindfulness techniques:

Personally, I love mindfulness techniques and meditation because I owe it so much. Using these were (and still are- when I need them!) immensely helpful with my anxiety. Here’s what you guys had to say about them!

“here’s a super helpful tip my therapist gave me, it’s a breathing thing. (for awhile i was skeptical of all this yoga-y breathing exercises crap that’s out there - like, i know how to breathe - but this really helps!) so what you do is: breathe in through your nose, then blow out your mouth as if you’re breathing out of a straw. you do not need a straw, but you just curve your mouth the way you would around a straw. the change in physiology helps and brings your breathing back to your diaphragm”

”..Something one of my profs mentioned is a mindfulness technique which is helpful, especially for people who self harm. Its a little weird, you hold an ice cube and let it melt in your hand.” 

“saying the rosary — any repetitive prayer, mantra, or saying will do, taking showers — hot water + silence and solitude + the calming effect of your body cooling afterwards, chewing gum, exercise, breathing exercises, singing, regular massage if you can afford it.”

Things to watch:

• Get enough sleep.
• Don’t have tooooooooooo much caffeine.

REMEMBER: YOU ARE LOVED, YOU ARE STRONG, YOU CAN DO ANYTHING!

“I know you try so hard every single day, I know you do your best. It’s so difficult sometimes for you to do the simplest every day tasks. I know you want to be normal! I know you must be aching to be able to do this or that just like every one else, confident and at ease. And I am so proud that in the face of all this you push on and do your best. You are so loved- by your friends, family, admirers, and by me.” -The Black Bath

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I hope some of these suggestions are helpful to you guys- and if you have something you’d like to share in the next compilation list please do not hesitate to harass my via my ask!

Love youuuuuuuuuuuu,

~~Anxiety Cat xx

Anonymous: I don't know how to tell a friend that how he texts is triggering. It doesn't sound reasonable to ask he check his phone more often. I have BPD and I'm trying to learn to react in a healthy way to everyday things, but I don't know how to deal with this.

I’m really glad that you’re trying to work through this.

Here is a link on how to cope with BPD triggers.

If it really bothers you that much, you should consider asking him to check more often. I know how it feels and asking somebody to make it a little bit easier for you is not a bad thing.

I hope you get through this <3

-Kat

Anonymous: i've been diagnosed with clinical depression and deal with anorexia as one of the symptoms of it. i recently got into a fight with a friend where they highlighted all of my anxieties and told me it was my fault i that i have these problems. i've been having panic attacks on and off since and i have no idea what to do. do you have any advice?

I’m really sorry that your friend did that.

I can assure you, your anxieties are in no way your fault. Your friend was just trying to get to you through your insecurities.

Here is a link for coping with panic attacks.

Please talk to a professional about this.

I hope you get better soon <3

-Kat