mental health Archives - Musings by Danna

5 Best Self-Care Habits to Implement this Fall

I can’t believe that it’s finally Fall in this half of the world! I love Fall personally. It’s starting to cool down here, although it never gets too cold in Florida really.

Today I am going to be sharing with you five habits that I want to implement this Fall. Let me know in the comments if you will be trying out any of these this Fall or if you have any other ideas you would like to try out!

1. Spend more time being active.

I am so happy that the weather is cooling off (at least a little bit)! This means I can spend time in the great outdoors being active. My day job is as an elementary school teacher and I am enjoying recess with my students a whole lot more now that the weather is cooler.

I am also taking lots of time to play with my dog. Her name is Mia and she is a 1 year old blue merle goldendoodle puppy. She is wonderful and I love her so much! She has brought me so much joy these past few months since she was rehomed to me in May. We are still working on her leash skills but I am excited to be able to take her on more, longer walks.

I am also planning to start a gym membership soon! I am really excited to get back into the gym. I used to exercise all the time. Honestly, I was exercising way too much at one point in my life. But now, I have decided to embrace joyful movement versus trying to make my body look any certain way.

2. Spend time in my journal.

I have had the same journal for a couple years now. I got it from my grandparents a couple years back. While it’s not necessary to have a pretty journal, I do honestly believe that it can make it easier to get yourself motivated to journal with a pretty journal.

Journaling is integral to my self-care. It helps me to process my thoughts and get things out of my head when I am feeling overwhelmed. Don’t forget to grab my free journal prompts for mental health from this page if you’re looking for a place to start with journaling, or looking for a way to spruce up your current practice!

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3. Read a good book.

I used to be a voracious reader growing up, but as my mental health has become more complex, I have struggled with concentration which has made it harder for me to enjoy reading. In case any of you have struggled with that as well, here are a few things I have tried to get myself back into reading.

I read poetry. Since there are frequent opportunities to stop, I don’t have to concentrate for long. I read books with shorter chapters for the same reason.

I am also interested in accountability with reading, so I am thinking about starting up a book club again. It helps me to know that someone is going to know whether I read or not, and they’re going to care. I love discussing books so I want to be able to contribute.

4. Take a moment to reconnect with yourself.

For me, this often looks like meditating. I personally am a huge fan of Insight Timer. I use certain meditation music tracks from them for different situations. It is often helpful for me to get to sleep at night.

Something I am wanting to implement more of would be breathwork. This is a somatic practice that helps to release energy in your body. I have tried a couple pre-recorded sessions with Meleah from https://www.meleahrose.com/about and I highly recommend her sessions.

5. Give yourself permission to be creative.

This is something I have been working on a lot recently. It can be hard for me to be creative because of my perfectionistic nature, but I truly love my creative side and don’t want to dampen it due to perfectionism. I am working to challenge those thoughts.

One of the biggest ways I am creative is through my pen palling. I have pen pals all over the world and I enjoy getting to decorate their letters and write about what has been going on since we last spoke. It is truly one of the best hobbies I have ever had.

Another way I aim to be more creative this Fall is by taking time to draw on a more regular basis. I recently found my sketchbook and have been wanting to try out some new techniques. I have no formal training in art, but enjoy it nonetheless.

In conclusion

I hope you will join me in trying out some new habits this fall! Whether you plan to follow along with my habits or try your own thing, let me know how it goes. I would love to hear about it.

We can always continue our discussion in my Facebook group.

The 5 Best Distractions for Anxiety

Anxiety can feel completely overwhelming at times. Today, I am here to share with you my top 5 distractions for anxiety.

When to use distractions

But first, it’s important to talk about when to use distractions. It’s not a good permanent solution for anxiety because if you keep distracting from the problem, you never deal with it.

However, there are also times when you may feel too overwhelmed to deal with what’s causing the anxiety. Or, you may not be in a situation where you can immediately deal with it. In this case, distractions for anxiety are an appropriate course of action.

My top 5 distractions for anxiety

Now for the good part. Let’s talk about some of the best ways I know to distract yourself from anxiety.

1. Meditation

Meditation is a great way to distract yourself from anxiety. It can really help you focus on your breath. This can be hard when you’re feeling anxious, but is one of the best ways to deactivate fight or flight so you can really relax.

I recommend using the app Insight Timer if you are looking for guided meditations. There is a paid version but the free one works just fine. Some people also like Headspace, but there are more free guided meditations on Insight Timer.

2. Art

Art projects definitely distract me from my anxiety. Once I am focused on the art project, everything else seems to fade away from my attention. I become immersed in the world of creation.

It doesn’t even have to be good. It just has to be something to get you out of that anxious feeling.

If you’re looking for ideas of types of art to do, you could draw, paint, collage, or even start an art journal.

3. Count backward from 300 by sevens

This is maybe not the most fun distraction, but it does keep your mind focused on something other than the anxiety.

It can be very useful, especially when you are in a place where your usual distractions are not available to you. For example, you could use this in public settings more easily than the other distractions.

4. Joyful movement

Are there any forms of movement or exercise that bring you joy? For me, this is going on a walk with my dog. I also enjoy hiking, although I haven’t gone lately.

For some people, it may be swimming or running. It could be playing volleyball or going surfing. Any kind of movement that is actually enjoyable for you counts.

Exercise produces endorphins, which can make you feel better. It can also help burn off the extra stress hormones. While I don’t encourage unhealthy amounts of exercise, I do think there are benefits to moving your body in a joyful way.

5. Cuddle a pet or stuffed animal.

Physically touching something, especially something soft, can help ease feelings of anxiety. Cuddling also releases hormones that make you feel better.

My dog, Lily, will perform deep pressure therapy when my anxiety gets too high to help me calm down by essentially putting pressure on me until my heart rate, blood pressure, and breathing are under control again.

But even if you don’t have a dog trained to do something specialized like that, spending time with your pet can still be quite helpful.

Final thoughts on anxiety distractions

Distractions are very useful in the moment when facing intense anxiety. However, I would also advise you to take the time to sit with your feelings when it is safe to do so.

This will allow you some time to explore where these feelings are coming from. It will also allow you to search for more permanent solutions so that you don’t need to use distractions so often.

I hope that you found this post to be useful! As always, I welcome any feedback.

Until next time,

Danna

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Recognizing Red Flags in a Relationship

Have you been looking to get better at recognizing red flags in a relationship? If so, you’re in the right place.

Today, we’re going to be discussing red flags for all types of relationships because it’s not only romantic relationships that can be toxic.

Let’s dive in and discuss these traits to watch out for.

They’re controlling.

If someone else is in control of your life, it’s going to make it very difficult to be happy. Some things a person may try to control are:

Who you spend time with or talk to
Where you go
Your career path or major in college
What you do with your free time

When you find this happening, it’s important to think about what you want in life. Are your desires in line with your actions? If not, it may be time for a change.

They’re emotionally manipulative.

Consistently feeling guilty is a huge red flag in a relationship. Even in healthy relationships, you may feel guilt on occasion. However, it is not a consistent feeling that comes up when you think about a healthy relationship.

This guilt isn’t coming from nowhere. It is what the manipulative person is using to keep you “in line”, so to speak. If they can make you feel guilty, then they have more leverage to manipulate you into doing what they want.

They seem unable to control their anger.

Many toxic or abusive people are, in fact, able to control their anger. You can see this by the fact that they do not act this way around everyone they meet every time they are angry. This would suggest that an abusive person chooses to take their anger out on the person they’re abusing.

Even if you truly believe that someone is unable to control their anger and that they are trying their best, you are under no obligation to stay in that relationship, whether it is romantic, platonic, or familial. You are not required to wait around for them to change.

They may change.

They may not.

You are not responsible for their feelings. They may try to guilt you into continuing contact that you do not want. I want you to know that there are always options.

They blame you for things that aren’t your fault.

Blaming you for things that aren’t your fault is a definite red flag in a relationship. This is generally used to make you feel bad about yourself and not trust your decisions.

It can be challenging to trust your decisions if something is always said to be your fault after you make a decision.

For example, if you make a decision to take your child to the playground and they fall and get hurt, you may get blamed for that since it was your decision to take your kid to the playground in the first place. Then, you start to question if you made a bad decision.

This can result in you not trusting yourself to make future decisions, which can make you feel dependent on the other person. In a toxic or abusive relationship, they will want you to feel dependent on them. It will give them more control.

Their apologies are not sincere.

This can look a few different ways. One way it may look is them saying something along the lines of, “I’m sorry, but…”

They may also say something like, “I’m sorry you feel that way” in response to you bringing up a concern about their behavior.

Or, they may use the apology to guilt you by saying, “I’m sorry I am such a horrible person.”

None of these are real apologies. They may legitimately believe they are real apologies, but they don’t contain the components of a real apology.

So, then what are the components of a real apology?

Take responsibility for your actions – Tell the person you hurt that you are sorry.
Make it clear what you’re apologizing for – Tell them specifically what you are sorry for, such as making a rude comment at dinner.
Focus on how you hurt the other person, not your intention – Even if you didn’t intend to hurt them, you should not make statements like “Well, you know I didn’t mean anything by that comment.” Instead, focus on their feelings and perspective, saying something like “I understand why my comment at dinner was hurtful. I shouldn’t have said it.”
State how you plan to act differently in the future – This is where you state your intent to change to avoid hurting them in the same way in the future. For example, “I won’t comment negatively on your body in the future.”
In many cases, ask for forgiveness – You don’t want to demand forgiveness, but it is okay to kindly let the person know that you’re open to receiving it when and if they are ready to give it. Understand that they are not required to forgive you.

If these components are not present in the apologies you receive, they are likely not very sincere. While everyone makes mistakes with apologizing once in a while, if it is consistently happening, that is one of the major red flags in a relationship,

They gaslight you.

In other words, they try to make you question your reality. They may say things such as, “I never said that.” even if they did say exactly that. Or they may also say, “You’re just being so overdramatic.” which can lead you to question the severity of the situation.

Many of the above topics are also more specific examples of gaslighting. Sometimes people just want to have control over you, but it is not okay if you are being treated this way.

So, what can you do?

I feel as though the decision of what to do if you find yourself in any kind of relationship that is toxic is a very personal decision. You are the one who will ultimately have to live with the results.

However, if you have a desire to leave such a relationship, there are resources that can support you. Reach out to your local domestic violence shelter if the relationship is becoming abusive and is romantic in nature. If you are in the United States, you can find a very useful resource here with a hotline you can call, text, or chat with online.

I would highly recommend speaking with someone outside the situation. By this, I mean someone who doesn’t know the other person so it is way less likely that it would get back to them.

Make sure you are taking care of yourself and that you are safe, okay?

Final thoughts

It is not your fault if someone is treating you badly, but there are things you can do to help prevent it from happening in future relationships.

Mostly, this looks like setting strong boundaries from the beginning of a relationship (any kind of relationship) so that you know up front that they are more likely to be respectful of your boundaries.

If you are interested in doing some further work on this, learning how to set boundaries is one thing we can cover in private, 1:1 self-care coaching. Please feel free to reach out to me at danna@musingsbydanna.com with any questions about this program.

Until next time,

Danna

Goal Setting For Mental Health

Goal setting is vital to your mental health. If you have no direction, this can greatly increase feelings of depression, hopelessness, and anxiety.

I know that goal setting can be a challenge for some people and some people even feel that it is altogether not right for them. I hope this post helps alleviate some common worries people have around goal setting.

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Goal exploration and choosing goals for mental health

Before you begin setting goals, it is a good idea to examine what is important to you so that the goals you set are relevant to your desires in life. There are a few things to think about with this.

First of all, think about where you see yourself five or even ten years from now. What kind of life is this future you living? If that’s too far into the future to think about, then try thinking about one year in the future.

Second, have you considered goals for different aspects of your life? I tend to base my goals off a welless wheel with seven dimensions. These dimensions are:

Physical
Social
Spiritual
Environmental
Intellectual
Occupational
Emotional

However, you may also create your own categories as you see fit. While it is okay to have the categories not in perfect balance, you can’t let any of the categories slide too far before it starts to impact you negatively. This does not mean you need to set a goal in each category, but you do need to be attending to all of them on a regular basis. You can do this with habits, which we will talk about later.

If this seems like an overwhelming amount of stuff to think about, I really suggest journaling it out. This should help you gain some clarity around what is important to you and what is not.

You can also try another fun journaling exercise to get clear on your goals. Essentially, you just write about your day as if you are the future you who has reached your goals. Write about what you would do every day and what you don’t do anymore. This one can be really eye-opening.

When you feel like you are ready to choose your goals, please remember that you don’t have to do everything at once. It is a better idea to choose 1-3 goals to work on at a time. The specific number will depend on how much time you have to devote to those goals right now and in the near future, how your mental health is doing, and how big each goal is.

You also want to make sure the goals you are choosing are something you have significant control over. One example of a goal you don’t have much control over would be winning the lottery. It would be better to set a goal where you are in the driver’s seat.

Milestones

Milestones are sort of like mini goals that make up your bigger goal. It is common to have monthly and/or quarterly milestones for your goals.

For example, maybe you’re planning a wedding. Your milestone for the first month might be to find a location for the wedding.

Milestones are important for a few reasons.

First, they keep you on track to reach your goal. If you have a long-term goal, this can be especially important since many of us have a tendency to procrastinate.

Second, they allow you to check in with your progress along the way and reward yourself.

Third, they help you plan to ensure that you have enough time set aside to reach your goal.

Habits

Habits are things you can do at regular intervals (meaning daily, weekly, etc.) that move you closer to your goals. Now that you have established a goal or two, let’s think about what you can do regularly to achieve that goal.

For example, if one of your goals is to write a novel this year, perhaps your habit could be to spend one hour per day writing. It could also be to write a certain number of words per day.

You can have multiple habits for the same goal as well. Maybe in addition to your hour per day writing, you also have a weekly research session to research anything you need for upcoming scenes you plan to write the following week.

You can also have habits in areas of your life where you don’t have a specific large goal to work on right now. One example of this could be in the social category. Maybe you make a habit of reaching out to a friend once a week to stay in touch even though you don’t have a specific goal in this area. This is a way you can balance the different dimensions of wellness without overloading yourself with too many goals.

Reward yourself

An important part of setting goals is deciding how you will reward yourself upon completion. There is a vast array of possibilities for this, which makes it possible to customize it to fit your needs.

Maybe you’ll reward yourself by buying yourself that new pair of shoes you’ve been wanting or a new game that just came out. Just make sure the reward isn’t something that you’ve already decided you’re getting either way.

This isn’t to say you can’t do nice things for yourself if you aren’t reaching your goals, but I am suggesting you only have the specific reward you choose if you reach your goal.

You can also use rewards for your milestones and/or for completing a habit for a certain amount of time. For example, if your goal for the year is to write a novel and your goal for the month is to write 15,000 words of that novel, it would still be appropriate to reward yourself at the end of the month if you wrote 15,ooo words. Likewise, if you plan to write an hour per day and do that for a week, perhaps you’ll give yourself a small reward.

Recap: Goal setting for mental health

Goals can improve your mental health by giving you a direction and something to strive for in life. Often, part of depression is feeling hopeless and lost in life. Goals can help with that.

Make sure you brainstorm ideas for 1-3 goals to work toward at a time. They should be aligned with what you want out of life. It’s important to not overwhelm yourself with too many goals.

Milestones can help you plan ahead, reward yourself, and keep on track to reach your goal.

Habits are things you do at regular intervals (daily, weekly, etc.) that help you to either reach your larger goals or to take care of other areas of your life.

Rewarding yourself for reaching your goals is an important part of the process. It helps motivate you when you may be struggling to find the internal motivation on some days.

Goals have vastly improved my mental health, even though I don’t always reach them. I love to dream big and have stretch goals while also maintaining more realistic expectations of myself.

Allow yourself to dream.

Until next time,

Danna

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5 Tips For Dealing With A Panic Attack

Panic attacks can feel completely terrifying. They may come on suddenly and leave you feeling completely drained. Today, I am going to share with you my top five tips for dealing with a panic attack.

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1. Grounding exercises

Grounding exercises are meant to bring you back to the present moment. They can stop you from having the intense feelings of a panic attack by helping you to realize the situation you are in is not actually dangerous, since most panic attacks happen due to benign situations.

There are a number of different grounding activities you might try but I will give you my top ten.

Squeeze something like Play-Doh.
Play with a fidget spinner.
Push your feet firmly into the ground.
Hold a piece of ice.
Listen to the world around you.
Recite a poem in your head or aloud.
Count backwards from 500 by sevens.
Describe your surroundings.
List information that is purely factual about yourself or the situation. For example, “I am Danna. I am sitting at my computer.”
Touch something soft like a pet or a blanket.

These are some things that can help when you’re in the midst of a panic attack and need to ground yourself.

2. Meditation or deep breathing

Meditation is a form of grounding but I felt it deserved its own space. Meditation has been helping me a lot lately. I think it’s great to use both in the moment of a panic attack, but also to help lower your stress levels to hopefully prevent future panic attacks.

I really like to do guided meditations, but you can also just use music or other techniques. My meditation app of choice is called Insight Timer. If you want to read more about meditation, try this post I wrote about meditation tips.

Meditation can be practiced in many situations, but for situations where it cannot, you can try deep breathing exercises.

Some people really like box breathing, where you breathe in for the count on four, hold for the count of four, then exhale for the count of four, and repeat.

3. Positive self-talk

Positive self-talk can be very effective for dealing with a panic attack. However, this is a technique you will need to practice in advance. Otherwise, you may not remember to use it in the midst of a panic attack.

There are several phrases you can use. Some include “I am safe” or “This will pass”.

One that works really well for me is to remind myself that I am having a panic attack and not actually dying. I also try to remind myself the average duration of my attacks to remind myself that it will end.

4. Exercise

I find that exercise can be a good way to get the adrenaline out of my system. I’m not talking hardcore exercises either, but if that’s your thing then go for it.

What I usually do is take a brisk walk. When I can, I will take another person with me. My dog usually comes along, too.

I also like to punch pillows or a target that I have from when I used to take Tae Kwon Do lessons. You may enjoy other options like yoga, taking a run, or even jumping on a trampoline. Just make sure whatever form of movement you pick is healthy for you and your body.

5. Talk it out

This is probably the most effective way for me to cope with strong anxiety. It’s obviously not always going to be possible as there may be times where you don’t have immediate access to other people. But when you can, it is definitely healthy to open up.

When dealing with a panic attack, it can be easy to share more than others are comfortable hearing. It’s important to be respectful of the boundaries of others. If you’re not sure if the person is in a good place to listen to you talk about anxiety, make sure you ask them first.

Some closing thoughts

Dealing with a panic attack is always hard, but I am hoping these tips today will help you to have a better handle on them.

Grounding, meditation, positive self-talk, exercise, and talking it out are all healthy ways of expressing your anxiety. I hope you will try at least one new technique and implement it into your life.

Until next time,

Danna

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5 Tips for Dealing with Depression

Depression can be difficult to cope with. Today, I would like to share with you my top five tips for dealing with depression.

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1. Get the right amount of sleep.

This means getting enough sleep. It also means not letting yourself sleep too much. Staying in bed all day can have a really negative impact on your mood.

You’ll want to have some sort of evening routine to get your brain prepared for sleep. It doesn’t have to be a long routine. I will be talking more about evening routines in a coming post.

Avoiding depression naps will be very important. You don’t have to 100% abstain from napping, but you will want to limit it to when you are actually sleepy and feel like it will help you.

You’ll have to pay attention to your own body to learn when you are tired and need sleep versus when you are experiencing fatigue due to depression.

Getting the right amount of sleep is definitely one of my top tips for dealing with depression. It’s not always going to happen, but it’s important to do your best to stay balanced in this area.

2. Set and work toward goals.

These goals should be yours. They should not be focused on what others want or need from you.

They don’t need to be big either. Sometimes making a to-do list for the day and accomplishing some of it will count.

Your goals may be things you need to do, such as take a shower, do the dishes or take your medication. It’s okay if those feel like really huge goals when you’re depressed.

They may also be goals that you want to do like getting back into an old hobby or starting a new one.

3. Stay in contact with people you care about.

In other words, don’t isolate yourself. This can be super challenging when you feel depressed, which is why it’s one of my tips for dealing with depression.

It’s hard to talk to people when you’re depressed for a couple of reasons. First, you don’t have the energy. Second, you may not want them to see you feeling bad because you feel embarrassed or are worried they will be upset or judge you.

It’s important to challenge the beliefs you have surrounding these ideas. You need to remind yourself that people love you and want you around. It’s okay to be depressed and still be seen.

Try to make sure you’re reaching out to at least one person outside your household every day. If a phone call feels like too much, you can try a text.

Schedule out your social time so you can be properly rested and prepared for it. It’s okay to schedule phone calls with friends ahead of time. If they’re a good friend, they will understand.

4. Set a timer for fifteen minutes.

This is a great strategy when you’re feeling overwhelmed by a large or seemingly large task.

You can use this for things like chores you have to do, school work, or really anything.

This allows you to work for fifteen minutes and then take a break, so you don’t feel worried or overwhelmed by the entire task or set of tasks ahead of you. If fifteen minutes is too much for you at this time, try ten minutes or even five.

Getting anything done is better than getting nothing done.

You can also use this to try out a coping skill. Set your timer (depending on the skill, you may have to adjust the amount of time) and try it out. When your timer ends, evaluate how you’re feeling and if this skill seems to be helping.

If it didn’t help, you can switch to a different coping skill. If it seems to be helping, try to continue doing it for a bit longer.

5. Do things you enjoy without having to earn them.

Doing things you enjoy may sounds simple to some, but it can be really hard when you have depression for a couple of reasons. First, you may struggle to come up with the energy to get started. Second, you may not enjoy things the way you used to.

If you’re struggling with energy, I recommend trying the technique above about setting a fifteen minute timer. It won’t give you more energy, but it may allow you to change your mindset around the activity long enough to try it.

If you aren’t enjoying things, sometimes it’s just a matter of sticking with it. Keep trying to add small enjoyable activities to your days and don’t be afraid to try something new.

Another thing I want you to notice is that I said “without having to earn them”. This means you can’t just use enjoyable activities as a reward. You need to be actively building them into your schedule.

It’s important to allow yourself to do things you enjoy, especially when you’re depressed. Try not to feel guilty about all the “more productive” things you could be doing. Life is not all about who can be the most productive.

Some final thoughts

Depression is difficult to cope with. I hope these tips for dealing with depression will give you some new ideas of things you can do to improve your mood.

Depression is not a moral failure. There is nothing you did to deserve it. It isn’t your fault, but there are things you can do to fight back.

You’re going to get through this.

I hope you enjoyed this post and found it helpful! If you did, please consider leaving a comment or sharing a link on your social media. You can find my contact info here. And don’t forget to sign up for my email list below!

Until next time,

Danna

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Journaling for Anxiety Relief

Today, I would like to talk about some ways you can use journaling for anxiety relief.

Journaling can be a great tool for anxiety. It can help you learn how to regulate your thought process better so that you can lower your anxiety in both the short and long-term.

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“And then what would happen?”

This is one technique you can use as a journaling exercise or as an exercise for your thought process. The main key here is to try to be realistic.

Write what you are worried might happen. Then, you continue to write what would happen next until you realize that eventually things will be okay again, even if they are temporarily not great.

Here’s an example:

I might have a panic attack while giving my presentation for class.

And then what would happen?

Well, I would probably start crying and mess up on my presentation.

And then what would happen?

I might not make a great grade on the presentation.

And then what would happen?

I currently have a 90 in the class, so I might end up with a B or a C. But I would still pass. And since this class isn’t in my major, that’s good enough for me.

See how this journaling technique can walk you through the thought process to discover that things will eventually be okay again?

You do have to make sure you catch yourself before you fall into a pessimistic cycle of, “Well, then my life would be over.” It takes practice, but this journaling exercise really can help.

Of course, some things may take longer to be truly okay again depending on the severity of the situation. But things almost always have a way of working out.

Worst/Best/Most likely

This is another journaling technique for anxiety. It’s pretty simple as well and probably the least time consuming out of our journaling exercises here today.

You simply write down the worst case scenario in the situation you’re worried about, the best case scenario in that situation, and the most likely scenario in that situation too.

Here’s an example.

Situation: I lost my job.

Worst case scenario: I can’t afford to keep living on my own and have to move back in with my parents even though I am too old to be doing that.

Best case scenario: I use this as an opportunity to find my dream job or start a new business. I make more money than I ever did before and fall in love with my new job.

Most likely scenario: I have to pick up a job doing something that isn’t what I want to make ends meet until I find a job I enjoy again.

Make a list

This is my favorite method of journaling for anxiety relief. However, it is a bit more complex than the other two methods.

First, you make a list of everything that is currently causing you anxiety.

Then, you pick one to work on at a time. Start with the most anxiety provoking one or the one with the soonest deadline.

After that, write down why it’s making you anxious, what you have done and still can do to prepare, and what you will do if the worst case scenario happens to mitigate the negative effects.

You can then work through the rest of the items on the list that are causing you anxiety if you have time. If not, put the list away somewhere you don’t have to look at it and come back to it when you have more time.

Here’s a brief example:

A list of things that are making me anxious

I have a Spanish test this week that I need to do well on.
My friend is starting cancer treatments this month.
My phone is about to break and I don’t have the money to replace it.

Why is it making me anxious: My Spanish test is making me anxious because I really want to get a good grade in that class. I have never taken a foreign language test before, so I don’t know what to expect.

Preparation: I have watched the study guide videos multiple times. I attended class regularly. I have met with my professor during office hours and still have time to do so one more time before the test.

Worst case scenario: If the worst case scenario happens and I fail the test, I will meet with my professor to see what the chances of me passing the class are to decide if I should withdraw. If I can still pass the class, I will try to see if my professor can show me where I went wrong so I can improve.

Thoughts on journaling for anxiety relief

These techniques can all help lower your anxiety.

When you are considering which journaling exercise for anxiety relief to choose, consider how much time you have and how many things you are feeling anxious about.

Don’t be afraid to try journaling for anxiety relief. It really is a great tool to have to help you with your mental health.

I hope you enjoyed my post! Please consider leaving a comment or sharing a link on social media if you did. You can find my contact info here. And don’t forget to sign up for my email list below!

Until next time,

Danna

Don't forget to subscribe to our email list for weekly updates from Musings by Danna, plus 17 free journal prompts for mental health!

Distraction Coping Skills: The Coping Box Series Part 3

Welcome to part three of my series on creating a coping box! Today’s installment is about distraction coping skills.

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What are distraction coping skills?

Distraction coping skills are used when it is too difficult to face your emotions in the current moment. They are used to de-escalate your feelings to a level that is safe for you to deal with.

It is not advised to only use distraction coping skills because at some point you do need to process your emotions and allow yourself to feel.

However, it is a good option to have these skills for when expressive coping skills feel too overwhelming to think about.

Distraction coping skills for a coping box

Here are a few examples of distraction coping skills that you can put in a coping box:

Mind puzzles: Think of games like sudoku or crossword puzzles. These require a lot of mental energy to complete and therefore are a great distraction. My favorite are word searches.
Friendship bracelet supplies or other craft supplies: These keep your hands busy which is a great way to distract yourself.
Playlist of songs: It’s important to pick songs for your playlist that won’t keep you stuck in your unhappy state. Think of songs that make you feel like singing and dancing. Add those songs.
Gift cards: If you have a tendency to want to buy things when you’re sad, this can be a really good idea because it keeps you on a budget. You can only spend the amount on the gift card, so you aren’t going to spend money you don’t really have. You can buy a few gift cards here and there for yourself if it’s in your budget, or you could save any you get as gifts from others.
Book or religious text: Reading can be a great distraction from your current situation. Whether you prefer fiction, nonfiction, or religious texts, it’s a great way to keep your mind occupied and allow those difficult feelings to pass.
Playing cards: Teach yourself some new card tricks or learn how to play solitaire if you don’t already know.
Rubik’s cube: You can teach yourself the algorithm to solve it quickly if you want and see how fast you can get, or do it the long way if you’re not interested in learning an algorithm. It keeps your hands and mind occupied.
Write activities down on color coded popsicle sticks: I have activities color coded by what unpleasant emotion I want to go away. For example, calling a friend helps when I am feeling lonely. Make all the popsicle sticks for loneliness the same color so you can draw whatever color/feeling you are hoping to alleviate. This is good for activities that don’t really fit inside your coping box.

Some final thoughts

Thanks for joining me on this journey of creating a coping box. I hope you have found some new ideas that work for you.

Make sure to try and include things from each section (expressive, sensory, and distraction) in your coping box.

Did you miss one of the other posts in this series? You can find expressive coping skills here, and sensory coping skills here.

I hope you enjoyed this final part in my series on creating a coping box. As always, please leave a comment or share a link on social media if you enjoyed this post. You can always contact me here.

Until next time,

Danna

Don't forget to subscribe to our email list for weekly updates from Musings by Danna, plus 17 free journal prompts for mental health!

Sensory Coping Skills: The Coping Box Series Part 2

Sensory coping skills are a great thing to add to your coping box! There are so many options for what you could use, so today I will introduce you to a few.

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What are sensory coping skills?

Sensory coping skills are used to calm and ground oneself. Instead of focusing on expressing yourself, like we did in the last post, these coping skills are focused on the five senses.

These skills are great when you are feeling overwhelmed and need to calm down.

Sensory coping skills for a coping box

Here are some examples of sensory coping skills that you can keep in a coping box:

Lotion: This is great for tactile stimulation. Plus, you can choose lotions that smell good. You can use it to give yourself a gentle hand or foot massage while you rub it in as well.
Bath bomb: For those of you who find baths relaxing and have a bathtub where you live, this could be a great option. I have always wanted to try one!
Hard candies: These are a useful tool to give yourself a strong flavor to focus on. Make sure you keep them in a Ziploc or other closed container in case they melt as well as to avoid bugs.
Essential oils: There are many essential oils designed to be calming, such as lavender. Make sure to buy a quality brand, especially if you intend to apply it to your skin.
Stress ball: A personal favorite of mine! There are different versions. The one I currently use is shown in the picture above. It’s just a small, squishy stuffed buddy that I think was designed to clip on to a backpack or bag. Bonus points for this one because it’s bubble gum scented!
Fuzzy socks: I have so many pairs of fuzzy socks and I love them! They’re also great to seal in lotion if you applied it to your feet.
Play-Doh/Slime: The texture of Play-Doh and slime are very different, but both extremely satisfying. There are recipes online for how to make your own if you don’t have any.
Fidget spinner: A lot of people have had great luck with these for helping them stay calm in the midst of anxiety.
Spin top: There’s something immensely satisfying about spinning these and watching them go!

Some final thoughts

It’s great to have a mix of coping skills in your box, so try to pick a variety of things from different categories, such as expressive, sensory, and distraction. I will be talking about distraction coping skills in my next post.

Let me know if there are any other sensory coping skills you keep around that work well for you! You can find my contact info here.

I hope you enjoyed this second part of my series on putting together a coping box. As always, please leave a comment or share a link on social media if you enjoyed this post.

Until next time,

Danna

Don't forget to subscribe to our email list for weekly updates from Musings by Danna, plus 17 free journal prompts for mental health!

Expressive Coping Skills: The Coping Box Series Part 1

A coping box is a great thing to have when you need it. They’re great for when you find yourself overwhelmed by anxiety or depression. Today, I will be introducing expressive coping skills you can keep in your coping box.

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What is a coping box?

A coping box is what you would expect. It’s a box that has different coping skills ready for you to use.

It doesn’t really need to be a box. I have also used a bag in the past.

The coping skills may be expressive, sensory, or distraction-focused. It would be good to have a mix of all three. This post will be focused on the expressive skills.

Making a coping box

Making a coping box can be part of the fun! It’s nice to go back to something that you made and are proud of when you are struggling.

When I made mine (pictured above), I was given the box as part of a group therapy that I participated in. I then took it home and decorated it to bring back to our next meeting.

You should be able to find a box similar to mine at most craft stores. I painted it a happy color and then collaged it with magazine cut outs when the paint was dry. As a finishing touching, I added glitter Mod Podge.

Of course, you can decorate yours however you like. Just make sure the decorations are positive and conducive to recovery.

Expressive skills for a coping box

There are so many things you can put in your coping box! It’s a great way to have many materials you need for coping in one place.

Here are some examples of expressive coping skills/items you can have in your coping box:

Journal and a pen: This is a great way to be able to express your feelings by writing them down in something that you get to put away at the end.
Sketch pad and pencils: If you’re into art, this may be a great coping skill for you. Even if you aren’t, you’d be surprised at what can come out when you allow yourself to let go and try.
Collaging supplies: If you have some old magazines, you can cut out pictures and words that catch your eye. Then, you can store it in your box to collage with.
Journal prompts in a jar: If you can find a small jar, you can use it to collect journal prompts that you find online and print out or write down. This way, if you feel stuck when you want to try journaling, you have something to go off of. There are lots of great ideas on Pinterest.
Stationery: Stationery is one of my favorite things! I love to write letters to people. If you’re interested in writing letters to someone else or your future self, stationery is a great idea!
Paint: Try to find some small paints that will be easy to store in your box. I prefer acrylics because they dry quickly, but whatever paint you like will be a good choice. You can store small canvases or paper that can be painted on in your box.
Photography scavenger hunt: This one could be a lot of fun! Make a list of open-ended prompts for a photography scavenger hunt and put the list in your box. This could be as simple as taking a photo of something with a certain color or shape. It’s up to you how you get creative with the photos afterwards.

Some final thoughts on expressive coping skills

Most likely, all of these items will not fit in your box, especially once you start adding items from the next two categories.

That’s okay. Pick your favorites. Take what works for you and leave the rest.

I hope you enjoyed the first installment of my series on making a coping box. As always, please leave a comment or share a link on social media if you enjoyed this post. If you want to contact me, you can find my information here.

Until next time,

Danna

Don't forget to subscribe to our email list for weekly updates from Musings by Danna, plus 17 free journal prompts for mental health!