Here are some of the strategies I’ve written down at the back of my journal to help me through difficult times. Some of them I’ve taken from Mind’s website, but I’ve added quite a few myself as well as a couple of extra sections. Hope you all like it! If anyone has suggestions, contact me and I’ll add it with your name ❤
If you feel angry, frustrated or restless:
- Rip up a newspaper
- Punch a pillow (generic but it helps, trust me)
- Smash ice cubes into a bathtub
- Go for a walk, run or any form of exercise
- Listen to upbeat/angry music
- Snap a ruler in half – Lalou, @laaalou._ on Instagram
- Go boxing – Lalou
- Try and read – Lalou
If you feel depressed, sad or lonely:
- Wrap up in a blanket and watch a comedy
- Write your feelings on paper and tear the paper up
- Listen to uplifting music
- Spend time with a pet 🙂
- Phone a friend – Lalou
- Read inspirational quotes or stories – Lalou
- Read a good book – Lalou
If you feel anxious, panicky or tense:
- Make a hot drink and drink it slowly, noticing the taste, smell, the shape of the mug and its weight in your hand
- Take 10 deep breaths, counting each one out loud
- Take a warm bath or shower
- Massage your hands with a nice smelling cream
If you feel spaced out or dissociative:
- Chew on a piece of ginger or chilli, or something else with a sharp taste
- Clap your hands, noticing the stinging sensation
- Drink a glass of ice-cold water
- Imagine a safe place
- Drink coffee or a hot drink – Lalou
If you feel like self harming:
- Rub ice over your skin
- Stick tape or a plaster to your skin and peel it off
- Take a hot/cold bath
- Have something to eat and drink
- Tell someone! (see the links at the bottom of the page for extra help)
- Sleep on it, and think about how good you’ll feel tomorrow – Lalou
If you feel hypomanic or manic:
- Try to sit in a dark room with little stimulus, wrapped up in blankets
- Take a nap, if possible
- Create a tight schedule to prevent impulsive decisions
- Exercise, e.g. go for a run, cycle or go to the gym
- Do breathing exercises (click here)
- Take any meds you may have been prescribed for this situation
If you feel paranoid or mistrustful:
- Take time to question your suspicions thoroughly. For example:
- Would people around you agree?
- Is there any evidence against your beliefs?
- Are your worries based on events that could be viewed in different ways?
- Is it possible you could have exaggerated the threat?
- Talk to a trusted family member, friend or use a counselling tool or helpline (links will be down below)
- Use calming techniques seen in the above sections
- If you feel you can, try and remove precautionary measures and see how it goes
If you feel suicidal:
- Reward yourself for every 5 minute chunk you get through without harming yourself
- Remove all sharp items or potentially dangerous items from your reach, or ask someone you trust to do it for you
- Talk to and spend time with people if you do not live alone, and it is beneficial to do so
- Call any of the listed helplines below
- Make a list of reasons not to die today, and why you didn’t die any other day, no matter how small the reasons may be
- If you think you’re in immediate danger from yourself, go to your local accident and emergency department.
Helplines and helpful websites:
Samaritans (116 123). A 24-hour service for people of all ages.
Childline (0800 1111). A 24-hour service for under 18s. The Childline website also has an online 1 to 1 counselling chat.
Papyrus (0800 068 41 41). Papyrus is a suicide prevention service for anyone under 35. It is not 24-hour so click on the link on its name to check the opening times!
There are many more links covering a range of issues on the NHS website here.
I hope everyone has had an amazing day 🙂