how to relieve anxiety:

・ use calming breathing exercises
・ move your body! activities such as running, walking, swimming and yoga can help you relax. i highly recommend trying stretching exercises & zumba (it helps to relieve stress as it requires energy and makes you move a lot)
・ do not try to do everything at once. set small targets that you can easily achieve
・ lay on the floor with your legs straigh up against the wall in a L shape. this helps by draining tension, slows your heart rate, and tricks your body into calm mode
・ if you feel like you're about to panic, rub vicks vaporub under your nose. it hits all your senses at once and pulls your focus back into your body
・ cross your arms over your chest, tapping each hand on the opposite upper arm or shoulder in a slow, rhythmic, alternating pattern (left, right) while taking deep breaths. this is called a butterfly hug and it provides bilateral stimulation to calm the nervous system and self-soothe
・ take a hot shower or bath in warm water to relax tension in your muscles. muscle relaxation helps physically de-stress your body, which may release some of your emotional stress too
・ look around you and try to find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. this is called the 5-4-3-2-1 grounding technique and it's used for anxiety by focusing on your senses
・ for me personally, what i feel always works when i’m trying to calm down is listening to whale sounds. it may sound strange, but their songs are so beautiful, and it feels incredibly relaxing to listen to them. i have this spotify playlist with a compilation of all my favorite whale sounds ♡

insomnia:

・ if you suffer a lot with constant insomnia, seek the help of a doctor to get you the right medication!
・ create a healthy schedule by going to sleep at the same time everyday, even on weekends. stay away from all screen time and start an activity that will tire your eyes (like reading a book, for example) 1 or 2 hours before your desired sleep time
・ if you enjoy it, herbal teas are amazing for relaxation and sleep. i highly recommend valerian root (has sedatives within it) & chamomile (contains multiple active chemical compounds, including one that has a mild tranquilizing effect). you can read more about teas and its researches here ♡
⤷ it's very important that you make sure you're drinking a herbal tea instead of caffeinated teas (like black or green tea). it's also better to avoid having a big meal before going to bed, although a light snack is recommended if you feel hungry. never go to bed on an empty stomach!
・ make sure your bedroom is dark and quiet. use curtains, blinds, an eye mask or ear plugs if needed. if you're a light sleeper like me and struggle with every little noise, i highly recommend putting on some background rain sounds in low to medium volume
・ make sure your mattress, pillows and covers are comfortable. you can also spray a relaxing scent on your bedsheet (like lavander, for example) and ventilate your room to create a nice, soothing environment
・ do not exercise at least 4 hours before bed. your body feels very energized after being active, so you won't be able to fall asleep if you're not completely relaxed
・ stop actively trying to sleep. i know this sounds contraditory, but what you need to do is to get in bed with the mindset of relaxing only. sleep needs to naturally come to you, so trying over and over again can only end up in frustation and more stress. do your night routine (eat, shower, skincare, etc), stay away from screen time and just relax

about belonging:

・ here’s the thing: you do. we all do. what is so different about you that could possibly make you not belong somewhere? you were born for a reason, just like me and everyone else. the only difference is that we each have our own paths to follow and our own purpose in life. you just need to find your people and write your own story
⤷ seek your people, those who see you without the masks. whether through books, communities, therapy, or conversations that feel like home
・ don't attempt to fit into any group before first knowing who you are. you need to truly know yourself: your values, where you stand, and what you want. you don’t want to attract and accept just anything that comes your way. don’t try to fit in wherever you end up. after asking yourself all the important questions, the people and places where you’re meant to be will find you effortlessly
・ when you are already feeling disconnected, your initial reaction may be to further isolate or escape. ignore this instinct; maybe pick up the phone and call/message at least one person you trust. or talk to your pet; they don’t offer unsolicited advice. just resist the urge to detach from your surroundings and other people
・ belonging and connecting with others requires being open about who you are and allowing a level of vulnerability and trust. if trusting others is difficult for you, try talking to a mental health professional about your concerns. surrounding yourself with people who have had similar experiences and can relate to you can provide a big sense of relief and help you feel less alone
・ keep participation in social media to a minimum. when everyone is posting about their absolute best life, it’s hard to avoid comparison and determine what is real. the only life you really need to focus on is yours. this doesn't mean that you should isolate yourself and be off-line all the time, but try not to engage with people that don't align with the stage of life you're living right now. seek your own community, find the people that you can relate to instead of comparing yourself to strangers

to help you calm down:

self-harming:

to comfort you:

how to find relief:

when you're overwhelmed:

taking care of yourself:

fun hobbies:

how to use social media healthily:

⤷ㅤwritten by becomingthatgirl111 ♡

set your intention:

・ what use do you want to make of social media?
・ which apps do you want to keep using and which not (or reduce their consumption)?
・ how much time are you spending on it? how much do you want to spend on it?

establishes limits of use:

・ you can activate or deactivate certain applications when you are no longer using them so that they do not distract you or add a time limit depending on how much time or how many days a week you want to use the app

how to set the time of use?

・ ios: settings > usage time > limit app usage > add limit
you can also limit apps only in focus, work, do not disturb or whatever mode you have set: settings > focus > the category in which you want to activate it > focus filters
・ android: settings > well-being and parental controls > set time for your apps

pros and cons:

・ make a list of where social media is good for you and where it is bad for you
・ anything that is hurting you: stop watching or following

value your real time:

・ not having social media or having control over it brings you more in your life and personal growth. for example, how many of us have woken up and the first thing we have done was to look at instagram or another social network and that has made us lose time of our morning? instead you can do a short meditation or breathing to start the day off right, it also reduces stress and anxiety
・ just think about how much you spend a week being stuck in social media and imagine what activities you could develop in that time

other tips:

・ look for an activity you would like to try
・ socialize more with your friends
・ keep your cell phone away from you or in a “do not disturb” or “concentration” mode when you are engaged in an activity
・ spend more time in nature
・ uninstall or deactivate those apps that no longer benefit you, try it for a while
・ don't take anything personally from what people may share there

taking care of your mental health:

when you're in panic:

dealing with heavy emotions:

to stop procrastinating:

dealing with paranoia:

low self-esteem:

high screen-time:

how to have better eating habits:

working out for the first time:

being grateful:

when you're scared of going out:

personal hygiene:

how to seek help:

be a kinder person:

appreciate the little achievements:

when you're on your period:

distance yourself from toxic relationships:

adopting healthier habits: