anxiety-depression-recovery:

selfcarepropaganda:

dan-mcneely:

going thru phone pics and found this thing that was tacked up next to the toaster at my old job, if anyone needs some light toast eating reading material

Would anyone be kind enough to transcribe this or link to a text version?

Everything Is AWFUL and I’m Not Okay: Questions to Ask Before Giving Up on Yourself

Are you hydrated? 

If not, have a glass of water. Dehydration can mimic
or increase feelings associated with anxiety and a
well hydrated brain functions optimally. Avoid
excess caffeine. 

Have you eaten in the past three hours? 

Don’t be a victim of hanger! Get some food–something
with protein, not just simple carbs or
high-fat. Nuts, hummus, and veggies are great
options to feed your studying brain. Keep healthy
snacks within reach to avoid mindlessly chowing
down on sweets. 

Have you stretched your legs in the past day? 

If not, do so right now. If you don’t have the energy
or time for a run or a trip to the gym, just walk
around the block or building. Even minimal exercise
preps the mind for learning so that you can focus
better and recall things easier, plus it’s good to get a
change of scenery. 

Have you said something nice to someone in the
past day? 

Do so, whether online or in person. Make it
genuine! We bet your study partner would
appreciate a compliment. 

Have you moved your body to music in the past
day?

If not, jog for the length of a song at your favorite
tempo, or just dance around your bedroom for the
length of an upbeat song (singing along is a bonus) 

Have you cuddled a living being in the past two
days?

If not, do so. Don’t be afraid to ask for hugs from
friends of friends’ pets. Most of them will enjoy the
cuddles too; you’re not imposing. 

Have you started or changed any medications in the
past couple of weeks, including skipped doses or a
change in generic prescription brand? 

That may be screwing with your head. Give things a
few days, then talk to your doctor if it doesn’t settle
down. 

If daytime: are you dressed? 

If no, put on clean clothes that aren’t PJs. Give
yourself permission to wear something special,
whether it’s a funny t-shirt or a pretty dress. 

If nighttime: are you sleepy and fatigued but
resisting going to sleep? 

Put on PJs, make yourself cozy in bed with a teddy
bear and the sound of falling rain, and close your
eyes for fifteen minutes while focusing on breathing
deeper with every breath- no electronic screens
allowed! Adequate sleep is a necessity for stress
management. 

Do you feel ineffective? 

Pause right now and get something small completed,
whether it’s responding to an email, loading the
dishwasher, or tidying up your room. Good job!

Do you feel unattractive? 

Take a darn selfie. Your friends will remind you how
great you look. You are always insta-worthy. 

Do you feel paralyzed by indecision?

Give yourself ten minutes to sit back and figure out a
game plan for the day. If a particular decision or
problem is still being a roadblock, simply set it aside
for now, and pick something else that seems doable.
Right now, the important part is to break through
that stasis, even if it means doing something trivial. 

Have you over-exerted yourself lately–physically,
emotionally, socially, or intellectually? 

That can take a toll that lingers for days. Give
yourself a break in that area, whether it’s physical
rest, taking some time alone, or relaxing with some
silly entertainment for a little. Time spent refreshing
yourself is never time “wasted!” 

Have you waited a week? 

Sometimes or perception of life is skewed, and we
can’t even tell that we’re not thinking clearly, and
there’s no obvious external cause. It happens. Keep
yourself going for a full week, whatever it takes, and
see if you still feel the same way then. 

You’ve made it this far; and you will make it through. You are stronger than you think.