Blog Posts Will Now Be On The Medium Platform
Hi everyone. Just one last reminder. I will not be active, or minimally active on this blog.
Thanks for your support,
See what I’m up to on Instagram
Hi everyone. Just one last reminder. I will not be active, or minimally active on this blog.
Thanks for your support,
See what I’m up to on Instagram
You feel exhausted when you take on too many things that don’t come naturally.
We all need a certain amount of challenge in life for growth, but this shouldn’t be the bulk of what life is made of.
A stressful lifestyle leaves you empty, passionless, and without coping mechanisms.
Stress is whatever you say it is. It’s whatever causes you mental or emotional disruption. Too many times, we’re invalidated because our stressors are seen as insignificant. It doesn’t matter where the source of stress comes from; the effect is the same. You suffer.
Your mind becomes stuck on negative thoughts, your self-esteem plummets, you never feel good enough. Thus, you trigger your stress response, leading to heart disease, high blood pressure, and respiratory illness. It activates your inflammatory response, causing skin break-outs, and weakens your immune response, leaving you prone to infection.
If this doesn’t change, the world misses out on you, just as you are. You start to feel at a standstill.
Stagnation happens when you don’t have anything in life that motivates you enough to take sustained steps towards it.
This can be caused by,
This stress is different than the exhaustion you feel from starting a new chapter in life, such as having children or starting a new job. Those changes are mingled with some excitement. Small amounts of stress prove beneficial. It pushes you to achieve your goals.
When it gets out of hand, it creates more ominous results. It drains your soul. It threatens all aspects of your health and can push you into depression and suicidal thoughts.
You know you’ve reached your limit when the joy starts leaving your body. Your eyes begin to sink, your skin becomes dull and dry. Seeing friends and daily routines become a chore.
It’s when you can’t sleep, or you sleep through the entire day. Your body craves comfort foods-pizza, pasta, sugar. You welcome any distraction, whether drugs, alcohol, or sex- anything that will numb the pain.
Sometimes you have to try something different. You have to challenge what you’ve always done. You have to envision a new step that will get you where you want to be.
When we clutter our lives with too many unnecessary things, projects, or work, we become burnt out. We try to reach goals that nobody has pressured us to achieve. It’s when we force results instead of having them happen effortlessly.
This isn’t to say that they don’t require hard work, but some skills come more naturally than others.
Sometimes increasing your options means seeing what you can let go of. Expanding your possibilities means working efficiently to get the maximum benefit. Maybe a job doesn’t pay that great, but you’ll gain a specialized skill that will advance your career in the end. Perhaps you’re struggling with depression, you might try natural recovery options, such as light or pet therapy, in addition to your medication. Maybe you’re fearful of the future, start saving more and spending less. Increasing options increases choice. Choice offers you empowerment. Empowerment gives you the motivation to take the next step.
Change your perspective. New perspectives bring new light and ways of thinking. The quickest way to change your outlook is by identifying with someone who has a similar story. You may be grief-stricken or suffering a loss, which can feel very isolating. You feel like no one in the world understands. Hearing similar stories, such as what other people have learned and how they’ve overcome, can renew a new sense of hope. You can do this by joining a group or talking to like-minded people. If you’re more private and cringe at the idea of a group meetings, read articles, listen to audiobooks, or watch YouTube videos of people’s stories. Sometimes taking the focus off your pain and identity with somebody else’s brings more healing than you expect.
Find your passion. Somewhere along the way, you lost your love. It’s still lost because you keep looking back at what should have happened. How your life should have turned out. You’re feeling passionless because you haven’t tried anything new long enough to know if you like it. You just assume it’s whack. You’ve lost your passion because you think everything has to give you fireworks and butterflies. Sometimes the right thing doesn’t feel good at the time, but you know it’s best. Push past the discomfort. Lead with curiosity, exploration, and child-like playfulness-not pressure. Remember, your passion doesn’t have to be your job. It doesn’t have to make you money. It can simply be something you enjoy.
Deleting an email is something you can control. Clearing your inbox is synonymous with clearing your mind. Having clarity in one area of your life while the other parts are going to hell can motivate you to keep going. This is because how you do one thing is how you do everything. Follow the patterns. If your inbox is out of control, most likely, your finances are disorganized. Most likely, you have dramatic relationships, a hectic schedule, or emotional eating tendencies. Taking power back in one area of your life that requires less effort can give you the momentum to keep going.
Stagnation happens when you don’t have anything in life that motivates you enough to take sustained steps towards it. This is temporary. You’re feeling stuck because you can’t see a way out of the situation you’re in. You think it’s going to last forever. It won’t. You can find your passion through exploration, letting go, decluttering, listening to peoples stories and being open to new perspectives. Sometimes you have to create your own way, no matter what, take rest when needed, but keep going.
You’ve heard time and time again that nice girls finish last in society.
Society normalizes a plethora of habits that don’t make any sense: debt, foods that make you sick, and only two weeks vacation- ugh.
It becomes discouraging to stand your ground when everyone seems to hold some contempt toward how you show up.
People say nice girls finish last because they think you’re weak, that you live in a place of naivety, and victimhood. I mean, not saying you haven’t been there, but now you’re over it.
You don’t have to stop being a nice girl. You need to clarify your beliefs.
Step away from the chaos, the noise of life. Take time to sit in silence, to really think about what’s important to you.
Being a nice girl is censoring yourself to make sure you come across perfectly lovely, without offending anyone. You want to be liked. You don’t do drama. No arguments, speaking your mind, or clashes. Your signature meme is, positive vibes only. Conflict causes extreme anxiety.
Being nice is based on the thought that if you please others, behave, keep quiet, smile, and nod, then people will accept you.
A belief is having trust, dependence, and confidence in someone or something. Beliefs stem from what you’ve heard about yourself and your world since childhood. This may have come from your environment, learned knowledge, behaviors, past experiences, and imagination.
Beliefs aren’t set in stone. You have the power to choose, change, or reject them. Beliefs become our reality.
When you clarify your beliefs you start to live your life, not other people’s. You start to heal from past trauma. You start to take responsibility for your emotions not everyone else’s. You start to create boundaries.
As a child, you didn’t have much choice about what to believe. Your thought patterns have unconsciously shaped your whole life, until now.
Nice girls have been internally wired to think:
I’m not good enough just the way I am, without doing and giving or being someone else.
Disagreements are unsafe. If I engage in conflict I will get physically, or emotionally hurt.
If I voice my opinions I might get yelled at, shut down, talked-over, shamed, rejected, or have love withdrawn.
I’m responsible for other people’s emotions and making them feel comfortable.
Choosing myself, jealousy, anger, sexual expression, and other emotions I think are negative makes me a lousy person.
The opposite of nice is nasty- someone who is unkind, and unpleasant. You don’t have to become these things to set boundaries.
I guarantee someone’s going through a similar experience, with similar thoughts as you. You’re not alone in your aspirations, fears, and struggles.
Instead of having confidence in what others say and believe, find the courage to create new beliefs about yourself. You’re the best person to decide what you want.
How do you do this? By working on creating new thoughts about yourself.
Take a pause from everyone who has a direct influence on you. Your family, religion, friends, and traditions. Differentiate your beliefs from theirs. You will either strengthen old beliefs or explore new ones.
Get comfortable with feeling dread, shame, or mortified about your bad thoughts. They’re normal. What matters is if you keep them or not.
You were groomed to act perfect but that’s a lie. We are imperfect humans, we are complex, yet still deserving of love. Feeling uncomfortable challenges you and clarifies your values.
Here’s how to create new thoughts:
1. Ask, “What types of beliefs do I want to have?”
Do you like having thoughts that emphasize not being good enough and shame? What ideas would you like to have instead and why? Maybe you want to support concepts about self-love because that’s when you feel your most relaxed and creative.
Sometimes self-affirmations don’t work because at the core you haven’t changed your beliefs.
Affirmations can feel forced. Your beliefs should feel authentic, like a sense of knowing.
Here are some prompts to get to the core of new beliefs.
What ideas did I grow up believing to be true?
Do I still agree with them? Why or why not?
What are some new ideas I want to create about myself? Why is it important?
What happens to my mental and physical health if I keep holding on to negative thoughts about myself?
How has holding on to these concepts kept me safe?
What am I thankful for about being a nice girl?
What happens if I don’t have beliefs that I feel aligned with?
What’s the worst thing that will happen if I don’t agree with the beliefs of my childhood? Am I alright with that? What support do I need?
These questions are the stepping stones to understanding your values.
2. Download your emotions, check for viruses
Trying to sort through emotions can be overwhelming. There’s no rush.
You’re processing other people’s feelings and have a hard time sorting through your own. Download an emotions list to explore exactly how you feel. Expanding your emotional range can give more insight into behavioral patterns and triggers. Journaling is a practical exercise to work through this.
You may need to practice expressing how you feel because for so long your emotions have been shut down and invalidated. People pooh-pooh you for speaking too soft or being too emotional. Understanding your emotions gives you better identification about who or what pushes you over the edge.
3. Well this is uncomfortable… and I love it.
Expose yourself to small doses of being uncomfortable. Expect this to happen, you haven’t built up a resilience to emotional pain. Processing emotion is about:
Allowing yourself to feel all emotions, not just the good ones.
Creating compassion by saying phrases like, “I’m still learning, silly me!” or “I overreacted,” creating a lighter attitude about relapses instead of beating yourself up.
Not taking it personally. Emotions are like your period. They’re expected. Sometimes they come easy, other times they’re a pain in your side; they’re messy.
Acknowledge that you have a nice side and a dark side, you need both.
Exposing yourself to discomfort allows you to differentiate between unease about things you don’t value versus unease about things you value but aren’t used to, like expressing thoughts, opinions, or boundaries.
Project your voice, hold your head up, speak your piece.
Once you gain clarity about your beliefs set boundaries around them.
The old nice girl believed that she wasn’t good enough. She let her partners call her rude names, speak down to her, even hit her because she thought it was her fault. She thought she couldn’t do better. She didn’t have enough examples of what safe people looked like.
The new nice girl vocalizes her stance. She says, “If this doesn’t stop I’m leaving.” More importantly, she believes that she can find love in a million other places.She makes it her priority to love herself first then surrounds herself with people who treat her with respect.
The nice girl with clarified beliefs thinks:
I can accept or reject the thoughts that come my way. I choose to believe positive thoughts about myself.
I make decisions that support my best mental, physical and emotional health.
I don’t have to hold on to my childhood beliefs. I may be met with resistance, especially from my family, but I’m able to stand it.
She treats others with respect and kindness but she doesn’t allow herself to be belittled or used until she is burnt out.
She sorts through and manages her emotions effectively. This helps her reduce stress, empathize with others, communicate better, and resolve conflicts.
She is self-aware.
You don’t have to stop being a nice girl you need to clarify your beliefs so you can live your life, not someone else’s. This means you can share your gifts, talent, and authenticity with others. This means you are no longer taking on the emotions of others but managing your own.
You can design the life you want.
Originally published on Medium
I said what I said.
It’s okay to ooze confidence. It’s okay to stop smiling when you don’t feel like it, stop laughing at those uncomfortable jokes. Look them up and down, hold your head up, and strut away. Your side-eye alone should say, you wouldn’t dare.
You’ve got to reach into your “I could never do that” audacity and let her fight for you.
Look in the mirror and shatter everything you’re pretending to be. Unleash the over-the-top, picky, judgmental, arrogant, delusional, type A, passionate, vulnerable woman you’re ashamed of.
It’s not about faking it. You don’t have to stop being nice. Be selective.
The strongest version of yourself puts the priority on your well-being and happiness.
The strongest version of yourself recognizes your value. It surrounds itself with environments, thoughts, and people that support that.
The strongest version of yourself recognizes the way you self sabotage- how your actions don’t line up with your long-term goals. It doesn’t beat itself up. It’s the fight in you.
The dark places in you are where shame hides. Shame is a mix of self-hate, regret, and disgrace. It’s where the emotions you were told are “wrong” live.
Things like hate, jealousy, sexuality, lust, envy, and greed. All of those emotions have a purpose. They let you see different aspects of who you are and what you’re capable of.
You can’t strive to be better if you don’t know the hidden parts of who you are and how you feel.
When you accept the traits you want but ignore the traits you don’t- you fragment. You cause confusion in your mind and body.
Your “negative” traits help you survive. They bring you closer to the life you really want.
Maybe you’re jealous of your friend’s weight loss because deep down you want to be healthy.
It’s the part that, should you become trapped, will claw its way out.
This is your life we’re talking about.
Behold, I send you forth as sheep in the midst of wolves: be ye therefore wise as serpents, and harmless as doves.- Matt 10:16
Plan. Be smart, cunning, vigilant. Watch patterns, observe behaviours. Cut threats out. Be everything you’re scared to be.
Being defenseless doesn’t make you good. Being dangerous but using it to make better choices makes you good.
The greatest weapon you will ever have is your choice.
“The only defense against violent, evil people are good people who are more skilled at violence.”- SGT Rory Miller
I’m tired of reading, and hearing about narcissists- people having an inflated sense of self. Let me be the narcissist for a while, heck give me attention. Shit.
I’m not saying this in disregard. I’m recovering from being a perpetual people pleaser. I lived in fear and anxiety. That is until I decided to find my power by being ruthless and fighting for my life- through resilience and building esteem.
The greatest lesson I learned was to take responsibility for my life.
You can’t passively wait to get your life back. You have to take it. You’ve got to stop giving people more power than they deserve. It’s not until they take and take, use and abuse, that you find the strength.
The strongest part of yourself, that darkest part, often comes right after your breaking point.
Your shadow self holds deep-rooted belief systems carried in your conscious awareness. It usually involves childhood memories. Shadow work is exploring this hidden, often thought of as “bad” self.
You don’t need another 5 years of meditation. You don’t need to spend another $10,000 on a retreat.
It’s recognizing that you can take control of your thoughts and emotions.
Start by expressing how you feel,
Start by rejecting feelings of shame about yourself.
If you want to accept all parts of yourself. Read, The gifts of imperfection.
If you want to stop being fragmented, be whole, and stop hating yourself. Read, The dark side of the light chasers.
To find the strongest version of yourself you need to reach into dark places. The dark places help you to discover hidden, subconscious aspects that are preventing you from achieving your goals and fully loving yourself.
Your dark places might encourage you to explore childhood beliefs. To explore stories you heard about yourself that aren’t true.
You don’t have to accept shame around your thoughts and emotions. They’ve helped you survive but you don’t always have to be in fight mode.
It’s only by bringing them to light that you can truly stop being a victim, take control of your life, and decide who you want to be.
You never thought life would’ve taken you in this direction.
You always thought you were a smart girl with a head on your shoulder.
Sure, you love to have fun. Dance a little, shake your hips. Even get wild, but you’ve mostly been a responsible, multifaceted woman.
You were naive. Maybe you got into a relationship that you thought was love. Maybe you derailed your whole life in pursuit of it. Now it’s left you battered, broken, and just a shell of a person you once were.
Maybe you were blindsided by sickness or disability that’s left you much more than physically limited. It’s left you with the tauntings of depression and the incessant chatter of anxiety. You’ve become socially awkward, obsessive, and on the brink of a mental breakdown.
You got in too deep. You started looking to love, sex, food, sugar, cutting, attention, likes- anything to make you feel alive.
It’s brought you to a place where you feel stuck. You didn’t plan on being here. You wish life would fast forward so you could see your future self.
But, you are exactly where you’re supposed to be.
Everything good and bad that’s happened has created the person you are in this moment.
Yes, it might have been the difficult way.
Yes, you’ve made mistakes, but have also gained blessings along the way.
Everything you’ve been through wasn’t fair. You’re still here because you’re a fighter. You have resilience, a skill that’s needed in the world.
The thing is, you want everything to fall into place right now.
You’re stuck in a defeated mindset. You’re thinking about the things that could have happened. You think you’re too broken, too sick, too damaged, and too far gone to achieve your version of success.
The problem is, you’re stuck in the past. You’re thinking about what could have happened instead of focusing on little changes you can make right now to create the life you want.
To change everything, to get exactly where you want to be in life, to make up for lost time…
You first need to decide.
Your brain believes what you repeatedly tell it. It will look for opportunities to accept or challenge your core thoughts.
Take control of the narrative by sticking to the script. No matter what happens, no matter how temporarily defeated you might feel, tell your brain the same story. You need to decide what kind of life you want and don’t look back.
The only way out is through- Robert Frost
The truth is, you can’t be trusted. Not your old thoughts, anyway. You will self-sabotage.
Creating rules will help you get ahead, maybe even further than you’d ever imagined. Take the guesswork out of how to recreate your life.
If you want financial freedom, your rule might be that you don’t spend more than you make.
If you want more self-esteem, your rule might be, that you surround yourself with people who uplift you, not make you feel defeated-including friends and family.
If you know you easily get attached to men, your rule might be, that you won’t sleep with them or put yourself in a position to do so until you explore their character.
If you want to get ahead in your creative art, your rule might be that you remain consistent in producing your work. It can be once a month to several times a week.
I know, it sounds simple in theory, you’re prone to old habits, and may slip up on a rule or two, heck maybe even three. The key is not to beat yourself up. The key is training yourself to get back up, to keep moving ahead. With time, this becomes easier.
You may not have the skills and support to get where you want to be, but skills can be learned. You need an unwavering mindset with your vision constantly in mind.
How do you keep your vision in mind? Of course, there are the conventional ways like journaling, vision boards, and affirming words.
Though, to have a cutting edge, ideally, you need a mentor. You need reminders of someone who has already been there, done it, and made it through on top. You’re not trying to be that person but it’s a reminder that your dreams aren’t delusional or far-fetched. Find someone who is compassionate, not who leaves you triggered, and explore their story. Keep moving forward to your new start.
You feel like you’re behind when in fact, you’re right where you’re supposed to be. You’ve learned lessons, you’ve become the person you are today. You continue to embody your future self by making small decisions towards it. Don’t expect to get it right immediately. If you stumble, take notes and get back up, but the first step in catching-up in life when you feel behind is to decide to.
What do you need to decide? I’d love to hear from you.
Originally published on Medium
Leave Britney alone.
In 2007, Britney Spears walked into a salon and shaved her head. It’s said that she suffered a mental breakdown after being denied access to her children.
This was her outcry.
Rebecca Newman, a Philadelphia-based psychotherapist says, “When we’re going through a period of transition that is particularly painful we tend to make decisions that provide immediate relief”. We want to free ourselves from intense emotions. Newman says that changing our physical appearance can feel like shedding a layer of skin which makes us feel better.
It’s normal to go through physical change after stressful experiences. It’s “an effort to construct a particular kind of self,” explains researcher Kiecolt. This may include changing your image to match who you’d like- or need- to be.
Hair is often seen as a symbol of beauty for women. Deciding whether or not to cut your hair, therefore, is an act of vulnerability. It’s the risk of being exposed.
I cut my hair in quarantine, in the summer of 2020. I’d been thinking about it for months. A roller coaster of changes was happening. I’d decided to mentally undo childhood programming. I’d lost relationships with friends and family.
Almost everyone told me not to.
My brother said, “Don’t do it. Guys like girls with long hair.”
A close friend said, “Don’t do it. Black people’s hair doesn’t grow like that.” She was battling with her own hair growth at the time.
My parents were over it at this point.
Despite all of the concerned comments, those dead ends needed to go. So often we hang on them out of fear. They keep us broken and stunt growth. I needed to reclaim my self-worth and create a more powerful version of myself.
Cutting your hair requires confidence. It’s knowing that, even if you absolutely hate it, you’ll be okay. It doesn’t change your worth.
Before cutting my hair, I researched my Kibbie style. Kibbie uses the natural lines and angles of your body along with balancing your masculine and feminine features to pinpoint the hairstyle, clothing, and makeup that suits you best- not what the next trend says you should wear.
After finding my Kibbie style (which referenced Halle Berry, heyyyy!), I showed my hairdresser the hairstyles I liked. She cut my tresses into a short, sultry ‘do.
Guess what? Everybody loved it. My brother, my friend, strangers, and most importantly me.
I had faced my fears and it had given me a renewed sense of bravery, confidence, and attitude.
If you feel the urge to cut your hair but are still absolutely terrified, test it out. There can be so much taboo around natural vs. fake hair, but we forget that hair is also a form of expression. Don’t be afraid to rock a wig or get a weave to see how you’ll look.
You can also release this emotional weight in other ways, such as:
Whatever you decide, change is coming.
You’re at a turbulent emotional and mental period of your life. Surround yourself with the support you need. Whether it’s therapy, friends, prayer or writing, recognize the signs of emotional overwhelm and change your environment. Reach out to someone who is responsive and compassionate to your needs and rock that hair!
Thanks for reading,
Originally published on Medium
Hello, climb into my sketchy white van.
Manipulation isn’t always in your face. Manipulative people aren’t “bad”. In fact, you’re probably highly skilled in manipulation. Empaths, codependents and love addicts manipulate.
I’m good at manipulation. As an empath, I’m sensitive to what people want and I’ve use that to please them in order to keep myself safe.
Robin Norwood in her book, Women Who Love Too Much, brought me to this sobering reality. This allowed me to become aware and take responsibility for this defense mechanism.
Some manipulation is done innocently while others are deliberate. Some manipulators flat out don’t care and want to hurt, use, and control you.
Their tactics aren’t blatant but subtle. They leave you second guessing yourself.
It’s important to recognize because it can prevent you from getting caught up with the wrong people and bearing your soul to those who wish you harm. It’s okay to take your time, to step more cautiously. It will also help you recognize the areas where you might doing the same.
Anytime someone says anything that makes you shrink a little inside, stop dead in your tracks.
Ask yourself if they’re exhibiting any of these behaviours.
Manipulators invoke a false sense of urgency. They’ll make it seem like you have to decide, ‘right now’ when there’s no emergency. They’re trying to force you into a decision- usually their decision.
This is how I got duped into my second car. The pressure was heavy to decide now, get the deal right away, and hurry before it’s gone. It was urgent- but no emergency, (eye roll).
A manipulator knows how to make you feel uncomfortable. You might picture intimidation as someone dominating over you, but this can be more subtle. It can look like standing too close, taking up physical space, raising their voice or constantly questioning your opinions.
If you’ve ever had anyone invade your personal space you know how creepy this is. Stand back Frank, I know what you‘ve had for lunch.
The ‘butter me up’ is a classic. Be weary of compliments and praise that are over the top, or come right before a request.
Another way manipulators use compliments is by comparing you with someone else. “Wow, you’re amazing, my ex girlfriend couldn’t even cook.” While it may seem innocent it can be a way to lull you into passivity.
I’ve been hooked by this one. “You’re so happy and easy going, so many girls are mean and bitchy”. Be cautious here.
People mask what they truly want to say behind humour all the time. Laugh out loud (lol) is the quickest way to soften a blow. People will also use just joking after they’ve dissed you and your mamma to hell and back. “You dress atrociously all the time- just jokingggg.”
To make matters worse they’ll say you can’t take a joke or you’re too sensitive. Don’t let them fool you into feeling inferior.
Manipulators and emotional abusers don’t take responsibility for their behaviour.
They’ll try every possible way to make it about you, not them. They’ll guilt trip you, make you feel insane, and diminish your feelings. The next thing you know you’re apologizing when they’re the ones who’re wrong.
“If you didn’t want me to be late you should have reminded me.” (The nerve right?)
They may come on strong at first, listening to you, taking you out, texting and calling you. Then they drop off the face of the planet. When you address your concerns they say they’re just busy, or accuse you of being needy. They may even go into a monologue about how nobody understanding them or the things they go through. Here, hold my green smoothie and watch me fiddle.
People will use your growth against you. They’re happy to see you in a place of stagnation. They might even get upset when you try to improve yourself. They don’t want to be left behind, lose a friend, or be forced to look at their issues.
They use, “you’ve changed” to guilt trip you or refuse to accept the person you’ve become.
When you’re in a situation that has you questioning whether or not you’re being manipulated you’re not going to remember a list of points.
I’d like to leave you with one thought, how do you feel? If you feel like shit that’s a enough of a sign. I can’t tell you how many times I’ve felt something wasn’t right or that someone wasn’t treating me with respect and I let it happen anyway. Even in the midst of poor boundaries and being timid I still felt like something was wrong.
You might be sensitive, but I’m not taking about feeling wounded because your feelings were hurt, this is more of a danger signal.
To defend yourself against manipulators, controllers and emotional abusers pay attention to any discomfort you feel. Your first step is to identify the tactics so you can address them.
Train yourself to feel those feelings, but don’t beat yourself up if you don’t act on them. I’m 34 and I’ve been working at this since I was 20. Don’t take that as discouragement but be encouraged because I’m learning and getting better. You will too.
Has this been true for you? Let me know. Until next time luvs,
Ever get into a bad mood for no reason? Yeah, me too.
I used to beat myself up about it. My life is great! I don’t have much to complain about, so what’s the problem? Anyone who knows what bad moods are like knows how this story ends: instead of psyching myself out of the bad mood, I’d just end up feeling guilty for not being able to power through it.
Then something happened. I first noticed it because I realized that after some time of going through a low mood I’d feel perfectly fine. This made me think that maybe it was normal to have these swings in moods. Maybe some subconscious stuff was going on behind the scenes, to help me snap out of it.
So, I started paying attention to the little details of what went on during my mood swings. Here’s what I tracked, and here’s what helped.
Since I could feel the events leading up to my low mood. I started tracking the main triggers that exacerbated them. A few basic categories emerged:
These are what I called my triggers. Everyone has to deal with these things to some extent, so getting rid of them isn’t really an option. Sometimes it’s difficult to gauge when they get out of hand because you feel fine, then the next thing you know you’re laying in bed in your panties all day- which is kind of fun though. Knowing that these are the things to look out for meant that I was able to emotionally intervene a little earlier with myself.
Identifying triggers can be difficult because you might not be aware of what’s going on in your body. This is where you need to take time to notice subtle things that cause a change for you. Each one of us is different. So how are you going to know your triggers?
You can identify mood triggers by paying attention to your body as well as your mental, emotional, and spiritual state.
Here’s what it looks like for me.
See how this works? Although the first step was for me to identify situational triggers, the things I mention above are internal indicators that I am entering bad-mood territory. Triggers often have certain results even before you get into your full-blown depressed mood.
Some of us are programmed into certain behaviors that we don’t realize are really coping mechanisms for us. These may show up in things like:
My drug of poison is usually always sugar. When I’m stressed, my best friend is a bag of M&M’s and licorice (or chocolate-covered licorice-yum). Once, I was on a remote nursing assignment in Northern Manitoba, where I was on call virtually every night. It was a very stressful situation and a new experience for me. Although I tried to eat healthily, I caved and ate M&M’s multiple nights before going to bed, lying there and waiting for the on-call phone to ring.
What’s interesting is that the results of your triggers, or a form of addiction, are usually not singular. They come in pairs, triples, or even more. That’s why people who drink and smoke actually find it easier to quit both than to quit just one: if they force themselves to find healthier coping mechanisms altogether, then they’re more likely to be successful than if they lighten up on one crutch and allow the other one to take over (quitting smoking, for example, but drinking more).
If you know how to identify your bad mood—or maybe even preemptively see it coming—based on behaviors you’ve learned are associated with bad moods, then that gives you that much more of an advantage when it comes to reacting to it.
Is there an amount of time that you “typically” spend in a bad mood? Like I mentioned earlier, I often snap out of a bad mood without really realizing it, and for what seems to be no good reason at all. If you’re able to identify how long it typically takes you to feel better, you can “emotionally quarantine” until you feel better, just like staying home from work or school on a day when you feel sick.
I admit: “munching on candy, in bed, in my underwear all day is not a sustainable way to deal with my problems.” But, if doing this has been your coping mechanism, then maybe don’t beat yourself up about it.
While these behaviours aren’t sustainable or healthy in the long run, it’s even worse to stress about it. Learning healthy ways to deal with stress is just as important to help us maintain good mental health, but that’s a topic for another day. What you do on a timescale of weeks is more important than what you do on a timescale of hours or days.
Here’s an example of what this looks like for me. You know those movies where you see the girl dealing with the bad breakup, surrounded by cheap snacks and binge-watching low-grade romances? YUP. The time in bed is my recharge. I just have to make sure I don’t stay there, maybe replace the snack with healthier choices, but it works for me.
I’ve helped to run some workshops on managing depression and anxiety. In doing so, I’ve learned some pretty valuable techniques for taking care of myself when I’m feeling like crap.
This alternation between very hot and very cold water is also a miracle method for headaches. I have used this method to get instant relief. Take two basins, fill one with ice water, and the other with water as hot as you can stand. Submerge your feet into the basic, same thing 3 minutes hot, 30 seconds cold, alternate for three cycles and end on cold. Of course beware if you have PVD, or any other circulatory issues.
I’ve almost got my depression routine down to a science… almost.
Without using any of the steps listed above—identifying triggers, seeing signs, taking preventative measures, and giving myself some self-care therapy—I can go into a funk that lasts for a couple of weeks. If I’m on top of it, I can shorten those bouts to 2-3 days. Of course, the toughest part of any mental health challenge is that if you’re in a dip in mental health, that tends to mean you also have decreased resources to stave it off. But think about it. Isn’t some extra effort worth the payoff of getting those couple of weeks back? In my mind, the answer is clear.
Tracking your moods can help you identify, and decrease your triggers. This lessens the time you feel down and lets you know that it’s normal to have ups and downs in life- the key is not staying there.
Originally published on Swaay media
We barely got over one hurt before they gave us another, sometimes dropping them off at the same time. We would run back and forth between them, soothing one while flaming the other.
We gave them names like “never again” and “only this once”. Some stayed many years while others were fleeting.
Some returned to visit although we kissed them goodbye. We treated some like lovers listening to their incantations,
why me?, why me?, why me ?
We handled them gently as they etched their way into our hearts.
We couldn’t let them go. We studied every detail of their memory, we remembered every drench of sweat they made us work for.
We hated them, and we loved them. We loved hating them, though it was fleeting.
Those hurts came in flavours. Some bitter in the same instant, while others a steady sweetness that faded away, but most came in rancid, simply stinkin’ rancid.
So we worked. We worked until we knew them well. We worked until they did not sting, until they did not burn. We worked until they did not scratch.
We worked until we were strong.
Originally published on Medium