That used to be me. I would only take my anxiety disorder serious when I would have mental break downs or panic attacks. But it shouldn’t be like that. I would always think “my anxiety is not bad enough for me to seek help” so I would ditch my therapy sessions or I wouldn’t take care of my mental health. Don’t let that be you. When you let it get out of hand, your recovery becomes harder.
Depression is more than just being sad, OCD is more complex than just being a tidy person, anxiety is more than just being a little stressed. A little shift in the way we speak can make a great difference.
This couldn’t sum up my situation any better. I never thought I’d give up on something that I wanted so much but sometimes you have to because you finally realise that your sanity and mental wellbeing needs you to let go. Giving up will and is the hardest things I’ve ever done. Still naively hoping for things to change but aware now, more than ever that if things are meant to be they will happen when you need it the most and if they are not meant to be then they will hopefully make you stronger, it will just take time, patience and an insane amount of strength. #invisibleillness#anxiety#depression#myjourney#mentalhealthstigma#hardchoices#bestrong#gooddayswillcomeagain#ifitsmeanttobeitwillbe
This photo was taken on one of my favourite nights. Despite the chaos and sadness going on around me, here I felt truly safe and happy because the person I was with made me feel that way, made me feel like nothing else mattered, only that moment. I have been battling with my mental health since I was a teenager and in the last 10/15 years have never met anyone who has ever made me feel safe, never met anyone I could talk to about what was going on inside my head and more importantly not judge me on it, never met anyone who I thought could understand me until last year. Life is so unfair, complex and at times cruel. Having to let go of the only person I felt safe with has left me feeling completely devastated. I honestly believe that having mental health issues means that when you love someone it is a deeper and stronger connection that a lot of people will never experience but it means that you hurt more than you could possibly explain and that hurt stays with you forever. I have never felt more terrified than I do now and my anxiety is through the roof. Constant heart palpitations, loss of appetite, zero motivation and frequent panic attacks. Hoping if I can make it through this, I can make it through anything. If you find that person who makes you feel safe, happy and loved, hold on to them and make sure they know what they mean to you every single day because thats what I would be doing if I could. #mentalhealthstigma#mentalhealth#mentalhealthawareness#beatthestigma#anxiety#depression
Does this guy look sick? The true is that he was struggling with a disease that’s not visible at the outside but inside was like the third world war. All disease are not visible at the outside. Mental illness is one of them 🌼 #mentalhealth
Raise your hand if you’ve ever had a negative thought! EVERYONE should be raising their hand right now 🙋🏻♀️ lol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We spend a whole lot of time in our own heads 🧠, making negative thoughts inevitable; it’s a part of what makes us human 🤷🏻♀️. BUT if we’re aware of these negative thoughts, we have a better chance of changing them rather than being enslaved to them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Negative thoughts, a.k.a. Cognitive Distortions (I’ll do a series of posts later about the different types of cognitive distortions!) can wreck havoc on our mental health. Negative thinking patterns are linked to higher ⬆️ rates of depression and anxiety, as well as an overall decreased ⬇️ quality of life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some tips on changing negative thoughts into positive ones: 1️⃣ Make a conscious effort to be AWARE of the negative thought. 2️⃣ Once we’re aware of the thought, we can challenge it! Challenge a negative thought by asking yourself “am I jumping to unnecessary conclusions?” or “what evidence do I have for this thought?” 👀 3️⃣ Once we’ve challenged the negative thought, it’s now time to provide an alternative perspective. Try asking yourself, “will this matter a year or two years from now?” or “what’s the BEST thing that can happen.” 4️⃣ Be kind to yourself and release the JUDGEMENT. Like I said, we’re human and it’s okay. It’s going to take time to change negative thinking patterns. ⏳ 5️⃣ If you find that it’s too difficult to manage negative thoughts, a mental health professional can always help get you there! ☺️💜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cognitive Distortion 3️⃣: SHOULD STATEMENTS. How often do you use the word “should”? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Should is a word used by EVERYONE 🙋🏻♀️ at some point, that can unfortunately lead to depression and anxiety. When using the word “should” we sometimes think that we’re motivating ourselves, when in fact we’re ultimately limiting ourselves 😕 Some examples of should statements include, “I should be exercising more ”, “people should be more considerate”, “I shouldn’t be feeling sad.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ We gotta stop should-ing on ourselves! 💩(My clients love when I use this phrase 😂): 1️⃣ Replace should statements with an explanation. For example, instead of “I should be exercising more”, replace it with “I feel great when I’m able to exercise a couple times per week!” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Reframe should statements by thinking about your values: Instead of “people should be more considerate”, maybe replace it with “It’s important to me that people are considerate.” A subtle change that can make the biggest difference! 3️⃣ Explore your thoughts and be kind to yourself! Instead of “I shouldn’t be feeling sad”, try replacing it with “In this moment I’m feeling sad and that’s okay. Now, why am I feeling this way?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, we have every right to FEEL what we feel! 💜 But, it’s important to be aware of our feelings and the thoughts connected to them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How else can we overcome “should” statements?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ************************************************************Reading and/or responding to this post does not indicate that a professional or
Have you ever felt nervous in social situations or had a fear of being judged by others? 🙋🏻♀️ It’s completely normal to feel nervous while giving a speech 🗣 or having to take a big exam around others. But sometimes, this stress can get SO intense that it develops into social anxiety. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Social Anxiety Disorder is one of the many types of anxiety disorders (I told you I’d do a series of posts on the different types of anxiety 😉) and is much more common than we’d think. According to research, 7️⃣% of the population presently suffers from social anxiety, that’s approximately 490 million people! 😥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some situations that can cause significant emotional distress for individuals with social anxiety disorder include: being the center of attention, being watched while doing something, meeting new people, giving a presentation at work, being criticized, and SO much more‼️ What does it FEEL like❓Some symptoms include an intense fear, excessive sweating, rapid heart beat, dry throat/mouth, difficulty swallowing, trembling, nausea, and diarrhea.😰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Steps to take in overcoming social anxiety: 1️⃣Seek the help of a mental health professional in order to come up with a treatment plan that’s best for YOU! Cognitive-behavioral therapy is known to be successful in treating social anxiety! 2️⃣Medication for the treatment of social anxiety is sometimes used in conjunction with therapy, and that’s OKAY! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our bodies have a built in stress reliever...also known as BREATHING! But how often do we actually focus on our breathing⁉️🤷♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Diaphragmatic Breathing (a.k.a., deep breathing) is a voluntary regulated breathing practice that we consciously engage in. It has been shown to reduce symptoms of stress, insomnia, anxiety, attention deficit disorder, schizophrenia, and more! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How to do it: 1️⃣Make sure you are seated or lying comfortably.🧘🏽♀️ 2️⃣Place one hand on your belly and one hand on your chest to ensure that your breathing is low down in your abdomen and not in your chest. 3️⃣Try to breathe through your nose 👃rather than through your mouth 👄. Keep your top hand still (the one on your chest). Your breathing should only move your bottom hand (the one resting on your belly). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣Slow your breathing down by breathing in to a count of 4 and breathing out to a count of 4 (“In…two…three…four…out…two…three…four…in…etc.) 5️⃣Repeat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start with ✌🏽 minutes of breathing and work your way up to what is comfortable for you‼️ I usually recommend aiming towards practicing this three times per day (that way we combat stress throughout our entire day!)💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ New ✨Blog post✨ on this topic!! Link is in my bio ☺️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How often do you practice this?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ************************************************************Reading and/or responding to this post does not indicate that a professional or therapeutic relationship has been established. . . . . . #psychology#therapist