mphstudies

[mphstudies]

[mphstudies]

[mphstudies]

these are your best years, you’re young and full of energy” 

me after lunch:

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October 12, 2021 // class was canceled today so I got a head start on homework

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This is my IMPROVE-inspired office space. I live in a studio apartment so it's technically also the kitchen lol. I've got notes from loved ones, pictures that inspire me, and an orchid I'm proud of (it's reflowering for the first time!). These things cover the I, M, & E of IMPROVE (imagery, meaning, encouragement). When I need a moment, I look up at them to recenter myself which is like taking a tiny mindful Vacation (V, and a little of Relaxation & One thing in the moment). Aligning my desk with the #DBT #DistressTolerance skill #IMPROVE makes me feel calm and supported while I work. It also puts positives in my bank (the skill #AccumulatingPositives). And if I get distressed, I know exactly what to do. What does your #DBTDesk look like? Stay Skillful, Kat

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Some pretty colours on the table today.

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WFH

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I reassembled my newly painted desk so now, after almost 3 months trying to fix up this God forsaken desk, I can finally work at a normal surface and not on the floor!!! Featuring the only chair that I own

Special thanks go to the lesbian in the paint section at the Home Depot who helped pick out my colors, my dad who consistently told my I was doing everything wrong, and my friend who told me I should paint desks and sell them for a living. Love you all!!!

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I enjoy background noise. Mostly of the time it's music, but in the morning I like to play the news in the background

work from home question

for those of you who work from home. do you leave a tv on for background noise? if so, news, hgtv, discovery, movies? what do you watch/listen to? do you listen to music? audiobooks? just the serenity of silence?

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Ok so this post is extremely long and I put it all together for my blogs Feeling sad page but as I don’t have a huge amount of followers I realize so many people are not seeing this information so I’m posting it here too!

alternatives without harming yourself:

holding/squeezing ice.

splashing your face with water.

getting a rubber band and snapping it against your skin (this could hurt, though it’s better than other ways that people usually choose to self-harm).

take a hot shower or bath.

eat something sour. it will take your mind of the urge. (lemon, sour lollies)

massage where you want to self-harm.

get a red pen or red paint and draw/paint over where you usually self-harm.

remind yourself as to why you shouldn’t do it. (scars, harms organs, leave memories etc…)

describe what you are feeling. (is the urge/pain in your chest, fists, legs, arms, head).

killing yourself will not help. it is not a solution.

you have your whole life ahead of you. you have so many more years that you can accomplish things in. for example;

having a family.

getting married.

to watch the sun rise.

to watch the sun set.

to save someone else’s life.

finish school.

get your dream job.

to laugh.

to smile.

to go camping.

travel to new places.

to wake up every morning to the person you love.

friends.

family.

to keep that promise you made.

to accomplish a goal.

to meet your idol.

to listen to new music.

theme parks.

video games.

chocolate.

to be able to look back and say “i made it”.

what you’re going through is temporary.

in case you need to hear this:

you are loved.

you are wanted.

you are needed.

you are beautiful.

you are handsome.

you are important.

you are not alone.

you are okay.

you are strong.

you are worth it.

you are smart.

you are not a failure.

you are useful.

you are going to be okay.

———————————————————————————————————

abuse

coping

caring for yourself

domestic abuse

chat rooms

survivors chat

fort refuge

pandy’s

add/adhd

coping

coping tips for attention deficit disorder

12 best tips for coping with adhd

50 tips on the management of adult attention deficit

medication

adhd medication chart: compare drugs for add and adhd

drugs used to treat adhd/add

add/adhd medications: are adhd drugs right for you

adhd medication side effects, drug types, precautions

addiction

coping and recovery

tools of recovery: addiction coping skills

5 ways to deal with urges and cravings

after rehab: 5 ways for addicts to cope

addiction recovery

coping with urges

dealing with cravings

anger

coping

strategies to keep anger at bay

anger management: 10 tips to tame your temper

anger management: tips and techniques

feeling angry

controlling anger — before it controls you

dealing with anger

how to cope with anger

anger management: what works and what doesn’t

ten commandments of anger regulation

anxiety

coping

a list of stress relievers

identifying and managing anxiety

11 assorted anxiety tips for anxiety sufferers

how to work through feelings of isolation

tips and tricks for dealing with anxiety

anti-stress breathing tips

how to stay under control with severe social anxiety

coping with social anxiety

managing stress

how to help a friend with anxiety

help guide (therapy)

half of us

job interviews and social anxiety

dealing with anxiety

coping with test anxiety

tips for flying anxiety

grounding techniques

more grounding techniques

even more grounding techniques

mindfulness

belly breathing

living with anxiety

social anxiety disorder self help tips.

coping with flashbacks

what anxious racing thoughts are like for me

using a thought diary

panic attacks

how to handle panic attacks

exploring and coping with panic attacks

10 rules for coping with anxiety and panic

tips to cope with panic attacks

rules for coping with anxiety and panic

understanding and coping with panic attacks

understanding and helping panic attacks and panic disorders

help guide (panic attacks & panic disorder)

coping with panic attacks workbook

rules for coping with panic

panic attack workbook 2

medication

help guide (anxiety medicine)

common medications for anxiety disorders

guidelines for medication use

bipolar disorder

coping

bipolar disorder and self-help

living with bipolar disorder

how to deal with bipolar disorder without medication

10 ways to cope with bipolar disorder

coping skills

help guide (self help)

bipolar support tumblr

medication

help guide (bipolar disorder medication guide)

help guide (treatment)

chat rooms

healthfulchat

bipolar world

healing well

depression

coping

how to cope with depression

how to cope with depression 1

natural depression treatments

ways to deal with depression/stress

tips to help overcome loneliness

10 tips on how to work through feelings of social isolation

8 tips to overcome loneliness

ways to deal with depression/stress

having a bad day?

make a comfort box

10 things to do when you feel like crap

how to find a new normal in the middle of depression

you are not alone in the way you think you are

reasons to stay alive

how to stop trying to think yourself into happiness and actually arrive there

cheer me up

help guide (dealing with depression)

help guide (helping someone with depression)

medication

what to expect with antidepressants

finding the right anti-depressant

chat room

healthfulchat

healing well

eating disorders

recovery

281 reasons to recover

eating disorders and emotional eating test

relapse prevention

bloating, indigestion, & feeling too full

why you must eat

learning to love your body

tips to stop restricting

dealing with weight gain

10 steps to bulimia recovery workbook

coping with exercise addiction

tips to help with bulimia recovery

help guide (emotional eating)

help guide (binge eating)

help guide (bulimia)

help guide (helping someone with an eating disorder)

help guide (treatment and recovery)

stop hating your body

body positive zone

self care 101

self esteem

30 day self esteem challenge

developing positive self esteem

learning-to-love-yourself

something fishy

ways of coping with eating disordered behaviors

the addiction help center

friends with illness

how to deal/talk with bipolar and depressed people

what to do when your friend is talking about suicide

what to do if someone you know is overdosing

what to do if your friend is hurting themselves

how to help someone who is suicidal

here’s what you tell someone who wants to commit suicide

tips for looking after someone with depression

friends with metal illness?

what to do when someone is suicidal

help guide (helping someone with depression)

grief and loss

help guide (coping with a breakup or divorce)

help guide (coping with grief & loss)

help guide (coping with pet loss)

help guide (supporting a grieving person)

help guide (the five stages of grief)

ocd

coping and treatment

natural treatment options

treatments for obsessive-compulsive disorder (ocd)

additional treatment options for ocd

residential treatment for ocd

medications for obsessive-compulsive disorder (ocd)

a new relationship to your obsessions

how to find help for ocd

ocd: exposure therapy versus medication

cognitive therapy for ocd

chat rooms

healthfulchat

ocd-uk

perfectionism

coping

how to overcome perfectionism

learn to manage perfectionism

how to overcome perfectionism & procrastination

perfectionism - stress management

10 steps to conquer perfectionism

perfectionists coping with failure

ptsd

coping

coping with flashbacks

self help strategies for ptsd

coping with traumatic stress reactions

post-traumatic stress - self-help guide

understanding and coping with ptsd

coping with ptsd

schizophrenia

coping

living with schizophrenia

coping with schizophrenia

schizophrenia coping and recovery

schizophrenia: coping with delusions and hallucinations

paranoid schizophrenia coping and support

treatment

an introduction to the treatment of schizophrenia

treatment of schizophrenia

drugs to treat schizophrenia

common drugs and medications to treat schizophrenia

treating schizophrenia successfully

self-harm

cut something that’s not real skin

half of us

help guide

recover your life

self-injury outreach & support

how to care for cuts

resisting cutting

25 ways to avoid self injury and prevent self harm

tips to help stop cutting

99 coping skills: things to do instead of cutting

what to do when someone sees

how to fade/cover scars

alternatives for cutting 1

alternatives for cutting 2

alternatives for cutting 3

alternatives for cutting 4

alternatives for cutting 5

self-love

how to stop putting yourself down

self confidence

how to improve your self-esteem

how to be ok with yourself

tips on self-love

confidence

learn to love yourself

when told you are not pretty

emergency compliment

lessons for self-love

suicide

coping with suicidal thought

what to do when someone is suicidal

how to help someone who is suicidal

here’s what you tell someone who wants to commit suicide

help guide (suicide prevention)

help guide (dealing with suicidal thoughts & feelings)

therapy

how to get free therapy

getting a therapist - a brief step-by-step

psychiatrist, psychologist, therapist or counsellor?

50 signs of good therapy

50 warning signs of questionable therapy

———————————————————————————————————

the quiet place

things to do when you feel bad

when you’re not having a good day

reminders

self care suggestions

take a break

the thoughts room

90 second relaxation

the dawn room

the comfort spot

control a rainstorm

calm

how to make changes in your life

imalive

crisischat

7 cups of tea

kids help phone

positive love network

trans lifeline: 877-565-8860

depression hotline: [phone]

suicide hotline: [phone]

lifeline: 1-800-273-8255

trevor project: 1-866-488-7386

sexuality support: 1-800-246-7743

eating disorders hotline: [phone]

rape and sexual assault: 1-800-656-4673

grief support: 1-650-321-5272

runaway: 1-800-843-5200, 1-800-843-5678, 1-800-621-4000

exhale: after abortion hotline/pro-voice: 1-866-439-4253

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16|08|2021

☀️ Day 47 of My 2021 Summer Studying Challenge! ☀️

16th August - What is the weirdest ice cream flavour that you’ve ever seen (and maybe even tasted?

i think it was brussels sprout flavour (or potentially cabbage) but i didn’t try it - i had bubblegum instead!

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theobanoth

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How to Manage your Time Better

1. Have a realistic plan for your day. Don’t just work on impulse, and don’t do try to do more than you can handle.

2. Prioritize your work, and do the most important things first.

3. Know what your distractions are, and take steps to control them (for example, switch off your phone).

4. Start early, and keep on going, even when you feel discouraged or fed up.

5. Know what’s irrelevant, and don’t waste your time on unproductive, or pointless things.

6. Switch between focused work and lots of short breaks.

7. Be flexible if you meet with obstacles, or things don’t turn out the way you’d planned.

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Burnout

Did you lose interest and motivation to do a task that you loved doing? See if this progress sound familiar:

(disclaimer: I do not own or have made this image)

If you relate to this, then you’re experiencing burnout. Let’s find out a solution to get your passionate motivation back again!

How do I recover from it?

Feed your basic needs:

Sleep: 7-8 hour sleep. Nighttime sleep is better for you medically, and waking up early feels better too.

Food: Eat healthy food. If you feed crap into your system, you'll feel crap. Eating healthy gives you energy to live out your day. Eat at regular intervals, it's you charging yourself.

Go outside: Go for a walk or cycle around. Dress up if you want to. And get a change in environment as you do some physical activity.

Socialize: Catch up with a friend. Call someone or meet up. Regardless of the fact that you're an introvert or an extrovert, it's a basic human need to interact. Do not isolate yourself. (In lockdown, find ways to keep connected online and take initiative)

Mindfulness: Stand still in a constant moving world. Ground yourself. Feel your surroundings through it's smells, it's sounds, it's textures.

Cut out some plans: Weigh all that you have to do and prioritize. See how life would be without one or two of those obligations.

Speak to your core self: Remind yourself your values, what you have, and who you are. Look at yourself from third person perspective.

Forgive yourself: You are trying your best. Your best right now is not your best potential, but it's impossible to be fulfilling your potential everyday. It's hard to focus on tomorrow when you're too busy cussing your yesterday.

How to avoid it in future?

Find your triggers. Look out for signs that when it's happening again.

Staying too connected on phone clutters your brain and it gets too noisy. Set out time blocks for it.

Set time out for your hobbies. Do them regularly.

Structure your day, if it isn't.

Clean your environment.

Do small acts of kindness to keep your heart rich and wholesome.

Ask for help, with your tasks. You don't have to do everything by yourself.

Sleep. Eat. Workout. Socialize.

Take care of your needs.

TL;DR -

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“yes, I’ve been wanting to read that!” I say with complete earnestness, as I proceed to ignore every opportunity I have to read it