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getting anxious with everything rn and im sure you are too, heres some tips i learned in therapy to help each other:
- breathing exercise. get off your phone. close your eyes. for one whole minute, inhale through your nose, then slowly exhale through your mouth. +
- breathing exercise. get off your phone. close your eyes. for one whole minute, inhale through your nose, then slowly exhale through your mouth. +
- soothe your five senses.
vision - look at your favorite artists' art, make a collage of your bias, browse through your saved folder of memes, video call your favorite person
vision - look at your favorite artists' art, make a collage of your bias, browse through your saved folder of memes, video call your favorite person
hearing - listen to soothing music, listen to spoken word poetry, turn on the television and just listen, listen to white noise here https://mynoise.net/NoiseMachines/whiteNoiseGenerator.php
taste - grab some warm cup of chocolate while curled up in your blanket, eat a soothing food like ice cream chocolate, or something else that makes you feel happy, enjoy your favorite meal and eat it slowly so you can enjoy the taste
touch - take a hot or cold shower that relaxes you, hold anything smooth like your favorite stuffed toy or blanket, massage yourself, play with your pet or wear your most comfy clothes
smell - burn scented candles, bake your own food that has a pleasant smell
- safe-space visualization. do the breathing exercise again but this time imagine safe space for you. visualize a place you want to be with right now or who you want to be with or both. it could be walking down the beach with your significant other.
- coping thoughts. pick anything from the list and tell it to yourself our loud ten times.
- coping thoughts 2 - make 2 columns write down stuff thats stressing u rn on the left and write a new coping thought in the right
e.g.
distressing thought = im useless
new coping thought = my worth is not based on my productivity. i can still do good things
more examples:
e.g.
distressing thought = im useless
new coping thought = my worth is not based on my productivity. i can still do good things
more examples:
im abt to sleep, making this list to help you has helped me more i think, its been a while since my last therapy session so recalling it has helped lots. i just did breathing exercises again and my tension eased up a little.
i hope you sleep soundly tonight and remember that+
i hope you sleep soundly tonight and remember that+
you are loved, important and worthy. your existence has done good things in this world and dont let anyone tell you otherwise! you are alive for a reason and i know you can continue good things if you continue living
never give up, i love you!!! goodnight!!!!
never give up, i love you!!! goodnight!!!!
