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dark-wackademia · 22 days

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Emotional Regulation: Somatic Tools, Feeling Safe, and Self-Acceptance |...

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moonlit-positivity · 1 month

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Preparing for a Crisis Situation

[Disclaimer: I am not a therapist. I am just some rando on the internet with way too much time on her hands (😭). Contrary to what I've written, the advice in this post is not a substitute for real crisis support. If you are feeling actively suicidal and unsafe, please contact your local crisis unit and take your health & safety seriously.]

This is going to be a long post. Heads up for that.

So you're having a real bad panic attack & contemplating suicide. Your body is activated, your head is spinning, you're gonna reach for the knife. What can you do to make it better? Let's talk options outside of crisis support.

But first, let's talk about why there is a need to address options outside of crisis support in the first place, and why I feel the need to write something like this to begin with. Because yeah, ultimately, this is such a tricky topic to talk about and it's not something to be fooled around with. But for some of us who are actively fighting these types of thoughts on a daily basis, I hope this post can give you a sense of how to imitate a safety zone for when it goes from bad to worse and you feel like there's no one to call.

Suicide awareness is the issue of how to cope with stress. How to cope with the panic and anxiety and hopelessness of when it gets too big to handle by yourself.

The issue with crisis support, is that there is such a huge problem around institutionalization that forces people into a situation with unsafe mental health professionals and abusive staff. And it's incredibly dehumanizing to be forced into the equivalent of an adult time out in a facility that may or may not treat you like you're an actual human being in a safe, clean, and humane facility.

Lets not pretend that people arent still being forced into hospitalization as a form of control and punishment and abuse and subjected to abuse and unsanitary conditions. It still happens. Yes. Even in 2024, this is still an every day occurrence.

So when the panic hits, let's talk about what you can do to plan & prepare for a real crisis situation.

Preparing for Crisis: Safety Plan

Ah yes, the grippy sock vacation ole' reliable. The safety plan.

It may feel dumb & stupid to fill this out, but the purpose is to become aware of what triggers your panic and anxiety, and also what helps vs what makes it worse. That way you can counteract it with your favorite soothing methods. This helps so you can also gauge it on a scale of "yeah I can coast this out by myself" vs "nah fam I need help".

Here is an example of mine:

I feel unsafe when: My alters are too loud, I'm being talked over, not being listened to, the neighbor is outside yelling, I'm having flashbacks, anxiety, triggered, being looked at by others, breathing too hard, breathing too fast, body feels heavy, body feels frozen, can't move, can't breathe, crying a lot, body convulsing, racing thoughts, paranoid thoughts, fearful, heart beating too fast, etc

My triggers are: talking too loud, talking too soft, talking at all (I am nonverbal sometimes), flashbacks, anxiety, yelling, emotional abuse, personal space, privacy, being told what to do, loud noises, can't control my environment, being looked at

What would help: space to be alone, throwing a tantrum, coloring, ripping up a cardboard box, puzzles, activities, video games, teddy bears, comfort items, talking w my therapist, looking out a window, daydreaming, singing, humming, music, warm blanket, juice box, snacks

What would not help: looking at me, direct eye contact, yelling, screaming, accusatory language, demeaning me, being mean to me, hurting me, physical touch, comfort

Who can I call: my therapist, my cat, my teddy bear, my case manager, my neighbors, warm line, etc. Talk to your favorite fictional characters. They are there for you.

Where can I go: outside, the park, local burger joint, my kitchen, the bathroom, the spare bedroom, etc.

Preparing for Crisis: Remove The Weapons

Quarantine any and all unsafe items. Knives, guns, medicines, needles, extension cords, etc. Throw them out, lock them up, or give them to someone safe to hold onto. Remove them from the house entirely.

We can go deeper with this. Kitchen knives got you feeling stabby? Replace them with plastic kitchenware. Razor blades & meds? Disposable razors & medisets.

Spend some time considering what changes you can make around the house. Make your home feel safe.

Warning Signs: Change Your Environment

The quickest way to ground and self soothe is to make an immediate change in your environment. If the room is dark, turn on the lights. Open the windows. Open the doors. Step outside. Step into a different room. If there's no sound, turn on the TV. Put on a podcast. YouTube white noise and soundscapes.

This can work in other ways too. Grab the headphones. Grab a peppermint or a lemon drop or something spicy/sour. Grab something to drink. Grab a stim. Slime, play doh, something with texture, something you can fidget.

Take some time to think about what you'd like to use. You can put together a lil box full of trinkets and odds and ends for quick access. Control your environment to simulate what you'd imagine your ideal safe space to look like.

Warning Signs: Reconnect with Reality

Stand outside. Seriously, just do it. It helps. Open a window. Get some fresh air. Just do it. 5 minutes. Just 5 minutes.

Take deep breaths and ground yourself. Focus on something around you. Anything. What is it? What color is it? How big or small is it? Can you touch it? Is it cold? Is it warm? Can you squeeze it?

Warning Signs: Disconnect From The Stress

Put the phone down and get into an activity. Play a video game. Make some art. Draw your feelings. Color. Crochet. Anything hands on. Step away from the situation and do something relaxing or fun or otherwise stimulating for ur hands and brain to focus on.

This sucks. Yeah. But you're gonna make it worse by continually interacting and engaging with whatever it is that's stressing you out so big and hard that you're spiraling.

Even just 5 minutes will help. But it's a good idea to try for longer. Do you ever really consider how much stress you take in from other people's bullshit on the internet? Think about it.

Crisis Mode: Shut Down & Nest

One way to coast through a massive panic attack is to bunker down somewhere safe and sweat it out. So make a nesting space for you to crawl to while your body cries it out.

This can look like crawling in bed with the lights ON so you can still see and ground yourself through it, or laying on the couch with the lights ON and other comforts around.

Nesting is also good for recovery as a whole. Nesting can give us that sense of safety, that sense of comfort we're missing out on. It's a good idea to consider what areas of your home feel safest for you, and how you can make a lil nesting hole for you to run to. Make it safe, make it private, make it all your own.

Crisis Mode: Human Interaction

It's important to know when you can't coast it out on your own. Seek a human interaction. Any human will do. Neighbors, friends, family, warm lines, support groups, etc. Call someone. Inbox someone. Talk it out. Take a walk. Look at humans. Be human and be around humans.

If none of those apply, here's a really niche thing to try: Podcasts, let's plays, and YouTube videos are seriously goated for the friendly and warm atmosphere of having a conversation with someone.

But please remember if that is not enough then you should really consider reaching out to someone who knows you exist.

Crisis Mode: Where To Find Support

National suicide hotline: call or text 988

Reddit: r/adultsurvivors, r/C-PTSD, r/traumatoolbox

Discord: Trauma Survivors

NAMI (National Alliance on Mental Illness)

Aftermath: Self Care

Look, nobody likes this okay and that's fine. Shower, or take a sink wash up. Baby wipes. No clean clothes? Go naked. There are no rules. You deserve to feel human again.

Do one good soul cleansing thing for yourself. This can be anything. Even just saying it out loud, "damn that was rough. I'm glad I made it." Self care is a mindset. It doesn't have to be big. Take some care for your self, however you need it.

Aftermath: Emotional Regulation

Take a deep breath. Soothe your nervous system. Roll your shoulders, wiggle your body, and breathe. Yes, there is actual science behind this shit. I have a longer & more in depth post about it here.

Final thoughts

Please remember that none of this is actually acredited or liscenced or anything at all. These are just things I've personally gone through that have helped me coast out massive panic attacks that had me spiraling into unsafe territory.

Hope this helps 🌸

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vounoura · 2 days

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I still have a really big soft spot for ESO's class design tbh, I think having to realistically make every spec able to perform every MMO role while also having to make every one of those classes feel noticeably unique and different even in the same role was a really fun design decision

#saint.txt #in other words ESO has the really fun aspect of not being locked to a specific class to play a specific MMO role (tank / dps / healer)#and even better while each spec shares certain things all of them to some extend feel unique from each other even in the same role #dragonknight might be the typical tank class but NB tank is still a genuine choice that relies on different tanking tools #mag!NB and stam!NB are on completely different sides of the spectrum when it comes to DPS roles.#Stam!NB is your prototypical glass cannon RPG rogue class w/ high DPS but no self-healing (outside of vigour from Cyro.diil)#while mag!NB is entirely DoT effects and is one of the easiest classes to solo on bc of free invis + incredible amounts of self-healing #NB healers are basically vampire-style healers or are cutting into their own HP to heal which makes them noticeably different #from say DK!healers which have a lot more shield/barrier options to straight up prevent damage in the first place than other healers.#and so on. even in the same role each class has its own feel and gimmick(s) which means even with limited classes you're incentivized #to make a lot of alts to play around with. it's such a fun departure from the typical systems and classes aren't pigeonholed into XYZ role #that being said the system also = gear itself being pretty cookie cutter bc everyone has to run to same basic things and core abilities so.#pros and cons y'know. but I still think it's a super fun system.

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azura-tsukikage · 6 months

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🌟 Embracing a Holistic Witchcraft Practice 🌟

Witchcraft is a path that has often been associated with mystical rituals, spellcasting, and magical experiences. But what if we could expand our understanding of witchcraft to encompass something more grounded, holistic, and deeply transformative? For many, the journey into witchcraft begins as a quest for control, empowerment, and a sense of strength when faced with life's challenges. It can be a path for those seeking relief from anxiety, low self-esteem, or feelings of powerlessness; unknowingly or not. But what if I told you that there's a way to achieve these goals while also embarking on a profound journey of self-discovery and personal growth? It's time to consider a more comprehensive approach to witchcraft – one that combines the mystical with the psychological, the magical with the introspective. If you're looking for ways to enhance your practice and improve your life, I have some suggestions:

🔮 Introspective Oracle Cards: Incorporate oracle cards that encourage self-reflection, introspection, and personal growth. Use them to explore your inner world, identify your strengths, and address areas for improvement.

🧠 Psychological Tools: Embrace cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), and trauma-informed care as essential tools in your practice. These psychological approaches can help you navigate and transform your thought patterns, emotions, and reactions.

🌱 Holistic Healing: Recognize that true empowerment comes from addressing not just the symptoms but the underlying causes of your challenges. Explore trauma-informed practices that support your journey towards holistic healing.

🌟 The Balanced Witch: Becoming a witch isn't just about casting spells or invoking change in your life. It's about understanding yourself on a deeper level, facing your fears and insecurities, and embracing self-knowledge and self-discipline as your most powerful tools, by learning the right skills for addressing each struggle.

Witchcraft can be a transformative journey – one that empowers you to not just change your circumstances but to change yourself from within. It's a path that can lead to strength, resilience, and true self-awareness. So, if you're drawn to witchcraft, don't limit yourself to the superficial things that you hear/read about. Embrace a holistic practice that truly focuses on healing, and mystical experiences with inner exploration. It's time to evolve our craft into a more honest, grounded and balanced and supportive discipline that truly gives tools that empowers practitioners to thrive on all levels – mind, body, and spirit. Here's a list of elements that can be integrated into a holistic and pragmatic approach to witchcraft:

Self-Discovery: Focusing on getting to know oneself, strengths, weaknesses, and personal history.

Mental Health: Addressing issues like anxiety, depression, and other mental health conditions through professional help and self-care practices.

Education: Expanding knowledge beyond witchcraft, with a broader focus on psychology, science, history, or any area of interest.

Self-Knowledge: Engaging in activities that help uncover one's values, beliefs, and motivations, leading to greater self-awareness.

Self-Discipline: Developing a strong work ethic and the ability to overcome challenges and setbacks.

Trauma-Informed Care: Incorporating practices that consider past trauma and its impact on one's well-being.

Psychology Tools: Exploring cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), and other therapeutic techniques.

Introspection: Engaging in regular reflection, meditation, or journaling to assess personal growth and insights.

Solid Education: Seeking reliable and evidence-based information for well-rounded learning.

Learning Outside of Beliefs: Expanding one's knowledge base beyond the confines of one's spiritual or witchcraft practice.

Including these elements in one's witchcraft practice can lead to a more grounded and comprehensive approach to personal development and healing.

#witchblr #witchcraft #spiritual growth #witches of tumblr #psychology #self care #self awareness #healing #awareness #understanding #self development #introspection #oracle cards #tools #holistichealth #holisticwellness #holistic approach #self discovery #self discipline

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herbaklava · 9 months

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It’s great to see certain things you love about others and proceed to implement those good qualities into your life. It’s also good to see the negative habits of others (especially family members) and from that moment on, work your hardest everyday to not engage in said behavior for your well-being and that of those around you.

#since l've started my Nichiren Buddhist practice something I have to constantly remind my self of is #no matter what’s happening around me I have the choice to decide how I respond to hard situations #when I feel a moment of judgment or even anger at someone I remember that we are all mirrors of each other #some of us are more hurt than others and don’t necessarily have the emotional tools to calmly handle situations #this can be SO hard to remember especially when we’ve healed or are doing the work to heal from the past #but when we have any type of spiritual or grounding practices apart of our lives (I personally chant nam myoho renge kyo) we can really #help those around us (and at a distance) by changing what’s within ourselves

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huckleberr1es · 3 months

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no because what i dont understand is why people on ao3 intentionally seek out triggers/dark fics/dead dove, knowing full well that they dont like that type of content, just to leave mean comments? like its literally free to mind your business

and ao3 LITERALLY has a system for filtering tags/fics you dont want to see???? why not... utilize it? curate ur experience? i love me a good dark fic/dead dove but i also have my Squicks and u know what i do... i exclude tags in my search

idk i just think some people are addicted to drama and literally just need to mind their business 😭 "oh no this triggered me!!!" filter the fucking tags then and stop engaging in this weirdo form of self harm just to start shit??? and if someone didnt tag their fic properly tell them????? and if they dont listen??? BLOCK/MUTE THEM????? HELLO?

#this is my contribution to discourse for this fiscal quarter #I JUST DONT GET IT #i dont #i hate 'discourse' specifically because it never ends it is a battle that cant be won #i miss my early fic days on ffnet where dont like dont read was commonplace lmao #ao3 literally gives you these tools so you can find precisely what you want to read #theres some weirdo shit i dont like reading however it deserves a space to exist and ao3 is literally the place for it #and if you at ur core disagree w that then BY ALL MEANS go back to ffnet and be inundated with ads #theres stuff i wish ppl wouldnt post but also. idk their life. maybe theyre traumatized and this is how they cope. its not my business #lord knows i cope through writing. and id rather do that than drinking myself into oblivion lol #i used to seek out content that triggered me just to be a jerk about it and literally #it was self harm. it was doing me no good. it was stressing me out and putting me in this state of being triggered and absolutely it wasnt-#-helping whatever issues i have. it wasnt productive in my healing.#and like i know why people are like this. but also ur doing it to urself if u seek this content out on purpose #at that point i have no sympathy because its a choice you are making. stop seeking out certain content if its going to trigger you.

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annalouisemay · 2 years

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Energetic Protection from Narcissists, Energy Vampires & Black Magic | A Mayastar Energy Healing Article | & Updates

Energetic Protection from Narcissists, Energy Vampires & Black Magic | A Mayastar Energy Healing Article | Read at https://www.mayastar.net/narcissismarticle.htm or visit https://youtu.be/dar-5GDHrbQ to enjoy the audio with my latest animated artwork. EXCERPT: “Your energy field extends from your physical body & exerts a subtle influence on your surroundings. In this sense, your “home” is deeply…

View On WordPress Inspiration on your path from Mayastar | https://www.mayastar.net | 😘🥰💖🌈🦄✌

#black magic #empaths #energy healing #energy healing tools #energy protection #energy vampires #healing from narcissistic abuse #lightworker #mayastar #meditation #narcissistic abuse #new age #npd #psychic protection #psychic self defense #ptsd #reiki #spiritual development

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feralstruggler · 7 months

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Hope you feel better soon. Stay strong.

@star-platinum-vs-the-world

Thank you two for the kind words. I'm positive that things will be better again soon, the circumstances right now are just extremely exhausting and I feel like I'm at my current limit. But an end is in sight so I'll be able to catch a breath again. Really appreciate it guys and I hope y'all are doing well ♥

#the exam is on thursday which at least means I won't have to do some work for two weeks after that #I'm still so fucking depressed because I can't go out and socialize because of the surgery I had #but like #the wound is healing well so that's not gonna be the case for much longer #I think the sudden loss of my biggest tools against depression #meaning working out and socialising #just kind of made me relapse real hard #I haven't had suicidal ideations in a while but damn if they ain't back with momentum #but it's ok I know they're an illusion now #I know in reality it's just a desire for change #it's still hard to refrain from self harm and alcohol but I'm managing #love you guys ♥#cap talks #tw: suicide #tw: drug abuse #tw: depression #tw: relapse

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roist-vaz · 8 months

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Digital mental health resources ✨

#depression #anxietyrelief #coping skills #therapeutic tools #self therapy #self improvement #self healing #self care #emotionzz #journaling #inner child #trauma #counseling #mental illness #mental heath issues #mental health awareness #therapy games #flashcards

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shiningmystic · 1 year

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Pain is apart of growing…

I’m pretty sure everyone is aware of what growing pains are correct? Not everybody grows in the way they think they should and our hormones just add an extra fuck you into the mix of self consciousness.

I hate feeling that same pain I’ve always wanted to run away from but we gotta ride through it. It’s there for a reason and I have to chant that sometimes and it actually started to piss me off because I kept pushing it infront of the feelings like somehow it makes it ok. It isn’t ok, everything you are feeling is shitty and that’s that. Talking through it now is just not apart of my feeling process because I seem to be obsessed with reasoning and that misses the feeling portion of getting through it. I may be running through a million things in my mind reopening the wound but that’s the thing that is prolonging the pain.

Usually it takes 90 seconds for the body to fully process an emotion; if you let your body react the way it’s meant to. After that it is self inflicted or even something you have trained yourself to do. I know that sounds so sad but I understand that it’s what I have done as well and it shows how hard it’s been for us. That we felt the need to prolong the pain maybe to punish ourselves or it was just too real and painful to let go and we have to remind ourselves so we don’t forget.

I wish I could take it away from you but it is yours to feel not mine. I wish I could give god the universe my pain but they know it’s not for them it’s for me.

If you want real change it takes pain to push through the unconscious habits.

Give yourself some rest and comfort today; I definitely need it.

#shmtalks #self healing #self healing journey #spiritual journey #traumahealing #spiritual growth #self growth #self learning #pain #pain is temporary #pain is a teacher #pain is a tool #not meant to be held onto

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mercuryrisinginvirgo · 1 year

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Nothing says “heal” like a glass of port wine. I feel like I’m on cloud nine. :D

#who says you can't self heal with alcohol #personal #i don't recommend alcohol as a healing tool but i am in a state of depression and this will do #i couldn't gummy tonight but this was the next best thing to feeling better #you get to see me spiraling :)

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1introvertedsage · 1 year

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I've been crawling on my belly

Clearing out what could have been

I've been wallowing in my own chaotic insecure delusions

I wanna feel the change consume me

Feel the outside turning in

I wanna feel the metamorphosis and

Cleansing I've endured in

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hatch-corp · 2 years

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We dropped new Fx at Playful. Hidden messages are super fun with the draggable effect. To replicate the hidden message just keep your messages the same color as the background.

#newmedia #NewMediaArt #interactive art #design #web design #Interaction Design #graphic design #creative #create #play more #mindfullifestyle #mindful #self healing #self care #create your life #creative tool #creatives

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jonathanstims · 22 days

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#like how am I meant to live. I don’t think anyone actually loves me #I’m not anyone’s favorite #I’m going to fail out and get evicted and have to live with my parents in the fucking woods again #no one calls me or texts first and the people that do just ask for money #when they’re apparently a rich bastard who just steals and manipulates people into going near bankrupt #what sort of life do I live anymore. I don’t want to be on this earth #when I ask for company the world goes silent #I’m not a fucking friend to them I’m just a resource for their own self-healing and discovery #I’m a person. I deserve to be loved as a person not a tool

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elementalevolutions · 1 month

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"Harmonizing Elements: Navigating the Path to Greater Enlightenment"

Introduction: Journey Through the Spectrum of Resilience Harmonizing Elements: A Dance of Bliss and Energy” – Curated by Shianna S. Interactive Quiz: Navigating the Path to Greater Enlightenment Embark on a journey of self-discovery and explore the harmony between bliss, energy, and your path to greater enlightenment with our interactive quiz. Each question is designed to guide you closer to…

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brokenwingsociety · 2 months

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DID THE CARD FIT

March 12 2024 YES, YES, YES, YES I’m always over analyzing. I notice ways I could have done things different often. I also remind myself we are always right where we should be. Take a breath and find my blessings Yes, the card fit my day.

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