Mental Wellness - Tumblr Posts

stop ignoring yourself. fix your posture, get a fresh haircut, drink water, take care of your skin, eat food that gives you energy, declutter your space, take time to rest, workout, do mindful meditation, fix your sleep schedule. when you feel/look good, you do good. invest in yourself, put the effort you deserve.

🎀 The It Girl Lifestyle Guide 🎀

hi girlies! this guide is a part of the big series: The Ultimate It-Girlism Guide. in this mini guide i'll be including all things health, morning/nighttime routines, and more!

How to create your ideal morning / night / any other routine:

Here’s a mini step by step guide to curating a routine that works specifically for YOU, tailored to your own needs and wants. This can be for any routine u wanna create: morning, night, after school, after work, before school/ work, etc etc.

Apps / things needed:

ChatGPT (or an AI like that- it’s not completely necessary but it’s useful)

Notes app / docs app. (Or a pen and paper- this will be to write down the routine!)

Calendar app (optional tbh)

Ok so first off: decide what you want in your routine. Make a list in no particular order of what you need/ want in the routine.

Some examples:

Once you’ve created this list, you’re pretty much half way done. In this next part you can use chat GPT to make it easier, or use your own mind.

The next thing to do is: ask chatGPT to make a routine with the steps u wanted.

Make sure to mention what time your routine starts and ends. And if there’s anything you want to change, you can just ask the AI or make those changes yourself!

The last step is to write it down!

You can either write it down on the notes app, docs, on a journal/ piece of paper, anything that’s easily accessible to you. I heavily recommend writing it down somewhere, but if you dont want to you can…

Put it into your calander. This can help you be a bit more organised, but it’s not completely needed. As long as it’s written down somewhere- so you dont need to always remember it- you’re good.

Health and wellness

In this section, i will be talking about fitness, mental health and physical health. I will mention some useful tips to finally start, how to overcome procrastination, and how to take care of that area of your body.

1. FITNESS.

Numero uno: fitness! I’m not going to go yapping on about how fitness is so important- im assuming you all know that by now. But let me just remind you that staying fit is not only exercising or going to the gym everyday. It can be: running, going for a walk, playing a sport, yoga, pilates, dancing, cycling, and THE LIST GOES ON. DO anything that moves your body and gets you fit!

Here are some tips to help you get started:

Start small. Set small goals first. Set SMART goals

Choose the activities you enjoy. Like i mentioned earlier, there’s tons of ways to stay fit- cycling, running, swimming, yoga, dance, sports, etc. etc. (if you like, joining a class or working out with friends can help you stay motivated!)

Stay consistent. I know i know, this is said everywhere. But there is no progress without consistency. Even if you can’t do a whole workout one day, try and do 10 jumping jacks, or 5 pushups. Do whatever you can. Remember: 1% is better than 0.

Create a vision board. You can create one yourself, or find tons of them off Pinterest. Vision boards will make the process so much more fun and will certainly motivate you.

Set a reward system. Tell yourself: if you do this high intensity workout now, you can go to the spa later or watch tv.

Find a why. This goes for like everything tbh. If your why is big enough, you are capable of doing anything (even finding that lost book that you owe the library!) basically, are you doing this to get ripped? With tons of abs, or to get strong and impress people? Or are you doing this to boost your self esteem and improve your health?

2. FOOD & NUTRITION.

Balanced diet: eat the rainbow! Meaning- eat meals with a variety of different colours. Fruits, vegetables, proteins, carbohydrates, etc. it’s completely alright to eat a chocolate, but remember: EVERYTHING IN MODERATION.

Hydration: aim for at least 8 glasses of water a day. Trust me, drinking the magical potion that is water will help you SO much! It can help you clear your skin, have pink uncrusty lips, keep you fit and soooo much more.

Mindful eating: in the book IKIGAI it is said that you should only eat until you’re 80% full. Not 100%. Why? Because the time it takes for you to digest the food will have already made you extremely full. You may even have a stomachache. Studies also show that cutting back on calories can lead to better heart health, longevity, and weight loss.

Here are some tips to manage cravings:

Find healthier alternatives. If you are craving something sweet like chocolate, have something like a sweet fruit. If you crave something salty, try nuts. If you can’t think of any, search up some healthier alternatives to it!

Create more friction for junk, and less friction for healthy. This concept was said in the book Atomic Habits by James Clear. What does it mean? Make sure that it takes a lot of energy to get the unhealthy junk food. Maybe keep them high up in a cupboard so whenever you want it you have to go get a ladder, climb up, and then get it. And keep the healthy food in easy reach. Like some fruits open on a table, etc. (also remember to keep some actually yummy healthy food like Greek yogurt or protein bars.)

Distract yourself. Go do a workout or engage your mind in a hobby that you enjoy. Basically take your mind off food.

Yummy water. Make some lemonade for yourself. Or perhaps add slices of lemon, cucumber, mint or strawberries to it for some flavours. I’d do some research on this cus i know that some combos can rly help for things like clearing your skin, boosting energy, etc.

3. MENTAL HEALTH

Taking care of your mental health is just as important as taking care of your physical health. It affects how we think, feel and act and also determines how we handle stress, relate to others, relationships, etc.

Of course there will be ups and downs for our mental health. It’s not something that you can just fix once and it’ll be good forever. No, it’s a rollercoaster. But having a “good” mental health is really important for a successful lifestyle.

Here are some tips to help you improve your mental health:

Meditation / deep breathing. I can’t emphasise how important this is. Even 1-2 minutes a day is good. Start small. You dont even need to be sitting crossed legged for this. Whether you’re in class, on a vehicle or in a stressful situation; just breathe. Take a deep breath, and out. Do it right now.

Journalling. Write. It. Out. Writing your problems and worries out is SOO therapeutic, especially when you want to calm down. There are SO MANY benefits to journalling. But remember that once you’ve ranted on the paper, tear it, rip it, and watch it burn. (Don’t keep a journal for this unless you KNOW 150% that no ones ever gonna read it. Trust me, it’s terrifying knowing that someone’s read that.) other things you can do is create a gratitude journal, so whenever you’re feeling low you can just go to it or write in it.

Self careee!! Create time for self care in your week. Because if you do that, it’s gonna be that one thing which you’ll be looking forward to each week, which will make life SO much more fun and bearable. For me, my forms of self care are watching thewizardliz or tam Kaur, reading, watching a movie at night, etc.

POSITIVE. SELF. TALK. Need i say more? What you say to yourself, is what you believe. And what you believe reflects in your external life.

Sing your heart out to Olivia Rodrigo. I swear this is actually so calming and therapeutic. Basically: express your feelings. If you’re angry at someone, feeling grief or really hurt by someone, screaming to Olivia Rodrigo songs in my bedroom is my go-to (i just make sure not to do it when others can here hehe). You can punch your pillow, scream, cry, etc.

Remember honey: this too will pass. Repeat that over in your head. This will pass. This will pass. This will pass. I know you may be going through the toughest time ever, but this too will pass. Nothing is forever. You’ve gotten through so much worse. You’ve got this.

!! Girls, please remember that these are just some tips. I am NOT a professional. If you really feel horrible every single day, go to therapy or counselling. Also contact mental health hotlines or emergency numbers if needed.

Mkay thats it! I hope this was of some value to you, and stay tuned for the next guide in the it girl series!

“What I've learned from women who are totally killing it”

Part 1

🐚 The whole ‘be kind cause it's free’ is a lie. To become kind requires compassion for the world. Humans who are kind are the bravest humans to exist. So be kind and let your kindness have no motive.

🐚 Let go of all the past situations and people who aren't serving you anymore. It all happened for a reason, trust the higher power.

🐚 The moment you let go, magic begins. Try it yourself!

🐚 Take your studies seriously and do it with discipline. Knowledge is power.

🐚 Self love is not selfish instead it's the most selfless thing to do.

🐚 Develop a strong relationship with God/Universe.

🐚 Leave the victim mindset right now. It won't lead you anywhere & you'll end up questioning why all the bad things happened to you.

🐚 The moment you actually leave the victim mindset you'll immediately enter your lucky girl era.

🐚 Don't feel shy, guilty, bad, scared to ask for help. Remember help will be given to those who'll ask for it.

🐚 Use silk pillowcase. It is going to be so benefitting for your skin and hair. They'll thank you!

🐚 Read newspaper/news headlines. Be aware about what's happening in the world.

🐚 Being financially independent is a necessity. You don't want to feel guilty for every purchase, do you?

Sketchbook_jpeg on instagram

friendly reminder that people you consider rays of sunshine can:

get pissed

get stressed

experience negative emotions

cry

feel rebellious

be done with everyone’s shit

be too tired for anything

feel overwhelmed

need to be comforted

get furious and demand to be taken seriously

About a week ago I posted this.

I’ve been getting horrible messages like this in my ask for months, including:

and my personal favorite

After getting the message saying “Just go kill yourself” I was completely done dealing with this person’s horrible messages and replied with just an “Okay.” and logged off tumblr.

About a week later I logged back on with 17 messages in my ask, most of them from the anon. I scrolled down and at first when I logged off, the anon messaged me things like

I scrolled up more and all of a sudden they started sending me more and more messages like

This was extremely surprising to me. I thought “After all those horrible messages you sent to me for MONTHS about hating me and wanting me dead, you say ‘sorry’ and that you ‘cant be responsible for someone’s suicide’?”

But I guess the lesson goes like this:

DONT TELL ANYONE TO KILL THEMSELVES UNLESS YOU ARE PREPARED FOR WHAT MIGHT ACTUALLY HAPPEN

Reminder!

It's okay:

If you're not currently interested in studying

If you've lost interest in some thing you like/love

If you need a break

If you just need to sleep for the whole day and be lazy

If you just want to watch/binge shows and movies

If you don't feel chirpy sometimes

If you feel sad/angry/or any other emotion

If you feel stressed or pressured because of work

It's okay if you are not okay

stop calling people's triggers stupid. I don't care if someone is triggered by a fucking cloud with a smiley face, you do not get to determine whether or not to respect someone's triggers just because YOU find it silly. fuck off.

how to preserve your mental health at school

School is probably one of the most mentally taxing things a teen can go through. It certainly is mine. With the pressure to be the best, to get ahead, and to generally succeed, it's hard to not be affected. The mental strain is unavoidable, and I struggled with it for most of my school years, but over time that has led me to find tips that could help anyone going through this cope.

There are a few signs that can tell you whether or not you are being severely affected. You might be unmotivated and apathetic throughout the school day, and just because of school itself. You might feel like crying in school during the whole day and every day. Reasons can range from academic pressure to bullying and social ostracization to feeling inferior to your over achieving classmates.(If it's bullying, please tell someone who can help you) But here's some tips that might help based on what I learned from experience:

Find a piece of comfort (that you can come back to whenever you feel bad) .It can be a show, anime, song , movie, fanfic, manga , book, food, piece of clothing, or really just about anything (my recs are saiki k, ghibli songs and movies) . It’s best to have multiple just in case you get too used to 1 of them.

Get a support system: the way you can get this may differ based on your specific problem but here’s some ideas : make new friends offline or online (best app is slowly) and strengthen your existing relationships with friends and family.

Find a 3rd place which is not electronic: A third place is any public area away from homes and school/work ,where people meet and interact in an open environment. But the real challenge is not making your 3rd place your device .It's hard but here are some ideas for a 3rd place : libraries, arcades, gym, yoga place, sport club, skateparks, playgrounds, parks, coffee shops and cafes, bodegas. Make sure to choose a place where you feel comfortable. 

Get enough sleep: being tired will just make you feel so much worse. Never underestimate the power of a good night's sleep. Just to make it extra too, listen to some calming music, light candles and wear your fanciest sleepwear.

Put your mind on other things and focus on finding things that'll make you proud of yourself: You could get new hobbies, especially creative ones since those allow you to express yourself easily. Some examples are crocheting, embroidery, drawing, painting, sculpting, pottery, dancing, writing music, performance art and writing (stories, poetry, essays)

Take a leap of faith: create or design something based on your interests and skills and share it with the world. This can develop into being your own personal extracurricular activity. It might be scary but that's what makes it so rewarding in the end.

1) Video editing : post videos on your favorite subject and post on tiktok or youtube 2) Fashion and Photography : take pictures of yourself wearing cute clothes (or just your fav ones) and post them on your social media 3) Painting and Sustainability : paint an exhibit and display it in public 4) Volunteering and Social Media: make and run the official Instagram account of a local business 5) Gaming : make a game on roblox 6) Reading: start a book review blog These are just a few pretty ambitious ideas. You don’t have to follow these. Create your own project, it all depends on who you are. Take the best out of all of you (pieces of your soul) and create a masterpiece. If you don't have any interests (post on tips coming soon) just make something out of your skills . Make sure to only take on a project if you have time and resources.

Lastly, this is a tip I got from Quora. It’s to make a slow nights document. You can write this down on paper or open a doc and write down your comforts, favorite movie, favorite art pieces, places you’d like to go in the future, what you think your life will be in 10 years and so on. Just write things that will make you you.

School can make you feel drained, insecure and hurt for so many reasons. It may end up in you being numb and apathetic. In most cases, the problems you have can’t be solved by just forcing yourself to look at the bright side or forcing yourself to avoid or ignore them. They are real issues. And when asking for tips on the internet isn’t enough, I hope this post will help you. It probably didn’t solve all your problems, but I hope it showed you a way to go. Thank you for reading and Good Luck 

Understanding Trauma and Exploring Strategies for Healing

Shaina Tranquilino

October 24, 2023

Trauma is a powerful, life-altering experience that can leave lasting emotional, psychological, and even physical scars. It can be caused by various events such as accidents, abuse, violence, natural disasters, or the loss of a loved one. While each person's experience with trauma is unique, it often leads to feelings of fear, helplessness, and disrupted daily functioning. However, there is hope for healing and growth. In this blog post, we will delve into what trauma is and explore strategies to navigate through its aftermath.

Defining Trauma: Trauma refers to an event or series of events that overwhelm an individual's ability to cope effectively. It disrupts their sense of safety and security. Such experiences trigger intense emotions and physiological responses that may persist long after the traumatic event has occurred. Common symptoms include intrusive thoughts, nightmares, flashbacks, hypervigilance, anxiety disorders, depression, mood swings, and difficulty trusting others.

Recognizing the Impact: It's crucial to acknowledge that everyone processes trauma differently; what may be traumatic for one person might not have the same effect on another. Therefore, it's essential to validate personal experiences and offer support without judgment or comparison. Understanding the impact of trauma helps individuals develop empathy towards themselves and others who have gone through similar challenges.

Strategies for Healing:

Seek Professional Help: Trauma recovery often requires professional assistance from therapists specializing in trauma-focused therapy techniques like Eye Movement Desensitization and Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), or Dialectical Behavior Therapy (DBT). These therapeutic approaches empower individuals to process their trauma safely while developing coping mechanisms.

Practice Self-Care: Engaging in self-care activities can promote healing by nurturing your mind, body, and spirit. This includes getting adequate restorative sleep, maintaining a balanced diet rich in essential nutrients, exercising regularly, and engaging in activities that bring joy and relaxation. Self-care also encompasses setting healthy boundaries, practicing mindfulness or meditation, and seeking support from loved ones.

Connect with Support Networks: Sharing your experiences with trusted friends, family members, or support groups can reduce feelings of isolation and provide a sense of belonging. Surrounding yourself with empathetic individuals who validate your emotions helps rebuild trust and foster a supportive environment for healing.

Cultivate Resilience: Building resilience is an integral part of trauma recovery. Engaging in activities such as journaling, art therapy, or participating in support groups can enhance self-awareness and personal growth. Seeking out positive role models who have overcome similar traumas can inspire hope and motivate you to move forward.

Practice Mindfulness Techniques: Incorporating mindfulness techniques into your daily routine can help manage stress levels and regulate emotional responses triggered by traumatic memories. Breathing exercises, grounding techniques, yoga, or meditation can promote relaxation, self-reflection, and emotional stability.

Trauma is a harrowing experience that disrupts lives but navigating through it is possible with proper understanding and support. Healing from trauma requires patience, self-compassion, professional guidance, and the implementation of various coping strategies tailored to individual needs. Remember that everyone's journey is unique; there is no predefined timeline for healing from trauma. By embracing these strategies and cultivating resilience within ourselves, we can embark on a path towards healing, growth, and reclaiming our lives.

Hear hear! To heavily paraphrase Sir Laurence Olivier: “My dear, why don’t you try directly, honestly, and kindly COMMUNICATING? It’s so much easier.”

Well, not for everyone, clearly.

I imagine people can flounder about and fail at this—even with the best of intentions—bc of their upbringing, bc of how communication was modeled for them as kidlins, bc of learned attachment styles, bc they were steeped in guess culture vs ask culture, bc “this is the way we’ve always done it”, bc they simply have blinders on, bc deep programming is deep. That doesn’t make it ok, but I get it.

Ask me how I know 👀💜

are you ever like damn why is literally everyone else scared of openly communicating and being direct and truthful and honest

i am finally feeling again.

Yet I will go on with my futile efforts. I want to be a poet, so I will try my best <3

yay!!! I can still see you in the district!!!! :]

Life may be getting better :3

My parents are more considerate of my mental health, I finally have chest binders, and my parents are thinking of moving!! (Don't worry, Bagelman, I'll stay in district :3)

The house may be across the street from my cousins', so not only could I visit them more, but their house has an attic!!

We're getting a two-bedroom but if ours has an attic like theirs, either my parents can stay up there and me and my sister have separate rooms, of I could go up there!!

AND I WILL FINALLY HAVE A BACKYARD AGAIN :DDD (currently, we're in an apartment)

Anyway, there's a lot to look forward to :3

Love gets recycled.

To my anxiously attached people, that is me. The love that you poured into another individual will get recycled. You will love again. You will love again. The ache will get dull over time, I promise. If you went through a break-up recently and you were a very crafty person, trust that you will be able to go back to your crafts without thinking about them. One day you will actually stop thinking about them and trust me when I say this, it will feel so weird. It will be another type of ache but it is much better than the ache of heart break.

I don't know who wrote this. That's the whole point of the unsent project but I resonate with it so much. The person that changed my views on life, on love, on myself, her name starts with a G. The thing is I could lay here in my bed and keep typing and typing about her but I am not gonna do that.

There is a saying, where attention goes, energy flows. This person doesn't deserve my energy anymore. I genuinely wish her the best now but I will not allow myself to be consumed by someone who isn't mine anymore. I would like to think that some part of her is still mine, that maybe in the future we'll make it right and love again but truth is that is just my delusions talking.

To whoever is reading this right now, if you are hung up on someone, please know that at the end of the day all they are is a person, an individual, a human. We have 8 billons of those on this earth. I know that when we love someone, they become everything. They are everything to us but please remember that without your attention, that person isn't actually special. The only thing making them special is your fixation on them. If you wanna heal. Let that fixation go. Let those day dreams go. It sucks. But it works and it's worth it.

I don't believe that God has a physical form.

As a Muslim, we know that God doesn't have a physical form that we can see or touch yet. But while I lay here with a dull ache in my heart, I tried imagining being held in someone's arms. Something to soothe that ache. But then I got this image in my head. A warm blanket of light, of noor, being wrapped around me. I felt a warm feeling spread inside of my body.

That's the same feeling that I used to have whenever I prayed Tahajjud.

God will find a way back into your life and no matter what, you will always end up appreciating it.