Mental health

None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.

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Dunk your face in cold water or splash it on your face to calm anxiety.
It may trigger the diving response and lower blood pressure, slowing the heartbeat.
- One person reported that submerging their face made them more anxious.
some people found it on their own
Focus on maintaining a steady workout schedule over tracking outcomes or past performance.
Consistency is a major driver of long-term progress.
some people found it on their own
Add only one small habit at a time to your routine, allowing it to become natural before adding more.
Trying to change everything at once often leads to feeling overwhelmed and dropping all progress.
some people found it on their own
Take a walk when your mind is occupied with thoughts, arguments, or hard problems to sort out your thinking.
The rhythm helps sort out thoughts and aids in making better decisions.
some people found it on their own
View medication as a tool that clears mental fog to enable logical thinking and therapy work, rather than a magic cure that solves problems alone.
Medication provides the mental space and means to lift yourself out, but does not replace coping strategies or do the hard work for you.
some people found it on their own

daily, time, exercise, day39

Treat yourself with the same support and encouragement you would offer a good friend.

Take up regular physical exercise, such as walking or running, to improve mood.
Movement can reduce depression downtime and make you feel better; one person noted that 'depression can't hit a moving target.'
some people found it on their own
Keep busy by setting daily goals, working on projects, or sticking to a strict schedule.
Staying busy helps pass the time and provides structure.
some people found it on their own
Adopt new enjoyable activities to replace screen time and supply dopamine as your brain heals.
You need a substitute source of dopamine and joy.
some people found it on their own
Set minimal daily targets, like hydrating or dressing, and aim for at least one completed task per day.
It gamifies self-care and helps build momentum gradually.
some people found it on their own

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Establish daily, weekly, and monthly targets to get small wins.
Small successes can have a significant positive impact.
some people found it on their own
- Begin acknowledging and honoring your wins, regardless of their size.3
Commit to daily walking, whether for just 10 minutes or a full hour.
some people found it on their own
- Force yourself to go outside for at least 5 minutes every day, even if you don't want to.3
- Make consistent exercise part of your daily routine, for example by getting off public transport a few stops early.3
Check your blood levels for vitamin D deficiency.
Severe deficiency can trigger intense depression, particularly in winter.
some people found it on their own
Cook large portions and freeze them so you can just reheat one on days when you space out until the last minute.
some people found it on their own
Commit to improving by 1% daily instead of attempting to fix your entire life at once.
some people found it on their own
When depressed, break every task down into tiny micro-steps (like 'sit up' or 'stand up') to overcome paralysis; each small success builds accomplishment.
Tiny successes create a sense of accomplishment.
some people found it on their own
Practice deep breathing techniques, like diaphragmatic breaths, to soothe the nervous system.
This practice aids in lowering anxiety levels.
some people found it on their own
Take a shower immediately after waking up.
it helped one person start doing better
some people found it on their own
Treat yourself with the same support and encouragement you would offer a good friend.
some people found it on their own
- Practice self-compassion and set achievable goals.3
Perform physical exercise, such as push-ups or jumping jacks, when an urge arises to distract and pass the craving.
some people found it on their own
- When an urge arises, go outside or engage in a distracting activity to let it pass.7
- Practice urge surfing, a mindfulness-based technique, to ride out cravings.5
Avoid processed items and focus on eating whole foods that are high in nutrients.
some people found it on their own
Complete at least one small task each day, such as washing dishes.
some people found it on their own
Make your bed first thing in the morning.
It jumpstarted positive changes, inspires tidying other areas, deters laying in bed all day, and serves as a micro win.
some people found it on their own
Break large goals down into tiny, manageable steps (e.g., just choosing a university, then just finding forms).
some people found it on their own
Keep extra toothpaste and a toothbrush in the shower to brush your teeth while bathing.
- This only works if you actually make it to the shower.
some people found it on their own
Impose time restrictions on your social media applications.
To counter excessive use.
some people found it on their own
Keep a gratitude journal that includes a 'well done me for' section to acknowledge small daily achievements.
some people found it on their own
Acknowledge that starting is the difficult part and celebrate taking that first step.
some people found it on their own
Replace gambling time with healthy hobbies such as golf, reading, writing, biking, working out, cooking, or walking to occupy your mind.
some people found it on their own
- Replace time spent on porn with productive activities like writing, reading, learning, or outdoor hobbies.6
Try various forms of exercise like hiking, climbing, or VR video games to find what you like.
some people found it on their own
Focus on moving forward despite setbacks, accepting that progress is not linear.
some people found it on their own
Ensure you get enough sleep, eat a balanced diet, and stay hydrated.
some people found it on their own
Work out alongside others to build a supportive community.
some people found it on their own
Start a food diary to identify gastrointestinal triggers that may affect you.
some people found it on their own
Remove lustful content and unfollow triggering accounts on social media, or remove social media entirely to avoid triggers.
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Identify cues for unwanted behaviors and substitute them with other activities that offer a tangible reward.
some people found it on their own
Celebrate every small victory, such as attending class or managing basic hygiene, especially when things are difficult.
some people found it on their own
Start journaling to help understand yourself better and identify patterns in your feelings.
some people found it on their own

therapy, issues, help, medication13

Join a support group with people in similar situations.

Share what you are experiencing with your parents so they can support you.
Parents exist to help in these situations.
some people found it on their own
Join a support group with people in similar situations.
It provides comfort knowing you are not alone.
some people found it on their own
Shop around and try multiple therapists until you find one you trust and mesh with.
Therapy is a relationship requiring a good partner.
some people found it on their own
Seek guidance from Gamblers Anonymous meetings, therapy groups, or a doctor.
They provide structure and advice.
- Avoid picking up other vices like drinking, drugs, or sugar.
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Reframe taking antidepressants as a medical necessity similar to using insulin for diabetes or blood pressure medication, removing any shame associated with it.
No one feels shame for treating physical conditions like diabetes or high blood pressure.
some people found it on their own
Accept your anxiety by reading 'Hope and Help for Your Nerves' by Dr. Claire Weekes.
some people found it on their own
Be raw and honest with your therapist about your issues, as it is their job to help you work through them.
some people found it on their own
Work with your doctor to try different medications if the first one does not work or causes side effects, as finding the right fit is a normal process.
Individual responses vary widely, and it is common not to find the correct medication immediately.
some people found it on their own
See a sex therapist to address distressing fetishes or compulsive patterns.
They possess the necessary tools to assist you in processing these issues.
some people found it on their own
Seek therapy if you could benefit from it, specifically for anxiety issues.
some people found it on their own
Check for community mental health centers or local county programs that offer sliding-scale fees based on income.
some people found it on their own
Read 'Feeling Good' by David Burns for cognitive behavioral techniques.
some people found it on their own
Try meditating to gain centeredness and help with addiction issues.
some people found it on their own