Nobody really talks about the extreme mental fatigue you go through after trauma. I mean, sure, they talk about it, but there’s no level of understanding, certainly not in the workplace.  Rarely will you find an authority figure that has certain *expectations* of your work level (whether that be teacher, boss, family member, etc.) that is supportive of your mental well-being after a certain incident or string of incidents.  The expectation to continue moving forward as normal, as if your brain has not been impacted whatsoever by [x] event, is both willfully ignorant and … well, shitty. I can’t say it’s unfair, however– people who haven’t gone through trauma, or your specific trauma, will simply not understand what it is like now to function as you do. as I do. Every day I mourn the girl I once was. The girl that could read and write without dissociating. The girl that could ace tests by simply listening in class. My body may heal, but my brain probably won’t– at least not fully. and explaining to a professor that “I need extra time because I physically cannot read this in 30min without breaking down” doesn’t make the situation any better. Telling your family “No, I need to take this slow now” only for them to respond with “but you were so smart!” or whisper behind my back, “What happened to her?” isn’t any better either. Sure, the first month or so of [x] event may be filled with a miniscule of support (depending on the incident, unfortunately), but the many months and even years to come will not be so kind.  I find that I am even ashamed of myself and my newfound lack of capabilities. It is not fun to grieve a past, ‘better’ version of myself and constantly be surrounded by a puddle of shame that only makes functioning even more difficult.  How can this cycle end? There is not room for patience from authority when you have roles and responsibilities to fulfill, even though there should be to a large extent. There is no patience from even myself, but I am working on that despite the workplace barriers. So, I suppose the best thing to do is to find that inner patience, inner kindness, and inner support. When the world rejects you, whatever version that may be, you must accept yourself? There’s no true solvency (not yet) for mental illness/mental health, unfortunately. I can only do my best to make it through today, and the day after, and the day after.

THIS STUDYING THING WORKED WITH ME!!

I don't usually study a lot. Like I'd sit down for the whole day on my desk and get so little done, sometimes I even get nothing done at all, but today I weirdly did a lot... Since I knew my finals will be in a week, I sat down with one of my "most worrying" college mates and we planned out the whole week's study plan so we can get the most done a week before the exam. Yesterday was a bit messy as I didn't really have a day plan, so I decided I won't fall for the same shiz again Before I slept yesterday, I planned today's study schedule, and it worked because I knew there was a lot of breaks that allowed me to watch anime and and read a lot of my book and text my friends back without being in a hurry, and when I'd finish before the time I set, I'd add this time to my break. the study plan/ schedule: 7:00/ 7:30 wake up 8:30 : 10:30 study session 1 10:30 : 11:00 break 11:00 : 12:30 study session 2 12:30 : 2:00 (pm) make food and eat (brunch) 2:00 : 4:00 study session 3 4:00 : 4:30 break 4:30 : 5:00 study session 4 (more of reading and organizing my thoughts on the part I'll study next) 5:00 : 7:00 make food and eat dinner 7:00 : 8:30 study session 5 8:30 : 9:00 break notes on that: -study sessions can be replaced by assignments/ revising/ doing homework or a research or anything - you should literally get better eating habits than mine, I'm not so healthy, I eat 2 meals only also and I don't usually have breakfast but I'd get snacks or yogurt or something light or some drinks in between - before I sit down to study I make sure I have all the tools needed so I don't get up (the notebooks, textbooks, planner, sticky notes, laptop, pens, highlighters, a bottle of water, a cup of something -so I won't get up to make something to drink- snacks, tissues, phone if needed) -keep a note beside you and when you remember anything that you wanna do in your break write it down there -more tips (that I didn't use much of today but helps me a lot) : =setting a timer =listening to songs or music or something (when I'm down I play la la land's sound track) =playing a movie/ cartoon or anything that you know well by heart so you wouldn't be so focused on it (actually worked- I did it before an exam) =changing the place of studying (bed, balcony, kitchen, living room, at a friend's place, in a coffee shop, anywhere) =video calling a friend or someone: you don't have to be studying the same thing =keeping up with a friend to see what you both finished and what is left and give each other a push =remember that progress is more important that perfection =if you are tired you can just read the lesson and underline/ sort out the ideas in your head =it's ok to not feel motivated, but know that if you waited for motivation it will never come .. also you can watch a motivational video if it works with you =online study groups can be effective -breaks (this is how I used my breaks): =replying to certain texts =checking on some people =reading =listening to music =planning the next study session =watching anime/ an episode of anything if its a long break =stretching or some kind of work out idk =spending time with family (in my case I don't recommend much) =walk around =clean/organize your room / do a chore =spend it on your hobby =learning a new language =15/20 mins nap =write down your thoughts

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SELF CARE TIPS

Set aside some time, to allow yourself to work through each step. Don’t rush or skip ahead. See care is important, and you deserve to devote some time to it.

You may want to go through this routine as soon as you wake up, as a preventive measure.

1 - Have you eaten in the last four hours?

If you haven’t eaten in a little while, your body needs fuel. It’s time for breakfast, lunch, or dinner.

If there’s a specific food you want, it’s okay to eat it! You don’t have to eat perfectly healthy all the time– no one does! Just also use your brain a little, and notice the quantity you’re eating, and how healthy it is for you. You’re probably just fine at trusting your gut and knowing what your body needs.

Making a meal is hard for you right now, and that’s okay! Everybody struggles with cooking sometimes.

You have some options:

Take-out, delivery, and restaurants are a little more expensive than cooking on your own, but how you spend your money is your decision. It’s okay to treat yourself!

If you’re going to cook on your own, you have to decide what to make. A friend, partner, or family member can help with this. Here are some ideas for easy foods you can eat right now:

2 - Have you taken any medication you need to take?

Medication needs to be taken on schedule, or your body might react negatively.

Take some time now to take any pills, do any tests or injections, or apply any ointments prescribed by your doctor.

If this is a persistent problem for you, you may want to set a smart phone alarm so you remember to take it at the same time every day.

3 - Are you keeping yourself hydrated?

Drink a glass of whatever liquid you like best. Water is ideal, but don’t beat yourself up if you’d rather have tea, soda, juice, or milk. Soda will actually make you feel thirstier, but if it’s easier for you, then that’s okay!

4 - Can you take a guess at how many hours you’ve slept out of the last 24?

Everyone is an individual with different sleep schedules, but most people need 8 hours of relatively uninterrupted sleep. If you had less than that, and/or woke up frequently, and/or had nightmares, it might help you to take a nap.

Take a nap. You can finish this self-care guide when you wake up.

Ideally, let yourself sleep naturally, and sleep until you wake up. Obviously, this isn’t always possible. Otherwise, set an alarm for yourself, with plenty of time to wake up and get yourself together between your nap and your responsibilities.

5 - Are you in pain?

If there is something your doctor has prescribed you for pain, you should take it or do it.

For aches and pains, take an aspirin. You may also want to apply a heating pad or a cold pack on whatever hurts.

If you have a stomach ache, there are medications for that, like Pepto Bismol, and hot tea may also help.

Be nice to your body, and try to do “replace” the unpleasant pain with some pleasant alternative sensations, like good smells and pleasurable textures.

6 - Is something about your environment distressing or uncomfortable? Are your surroundings the right temperature?

If you’re too cold, you can try putting on some warm clothes, using a space heater, turning up the heat in your home, putting on a blanket, and/or snuggling with a pet or another person.

If you’re too hot, you can try putting on cooler clothes, turning on a fan, or turning up the AC in your house.

7 - Are your surroundings dirty or smelly?

It’s hard to feel okay in an environment that is unfriendly for whatever reason. If your surroundings aren’t clean, set a timer for five minutes and take care of the biggest problems, like leftover food, pet messes, or dirty clothes.

Chores can be scary and exhausting, but that’s not what we’re doing here. We’re just taking a little five-minute clean up to make ourselves and our homes happier!

8 - Do you feel unsafe because of the people, or lack of people, in your surroundings?

If you can, try to remove yourself from situations that are overwhelming or feel unsafe. If you can’t relocate entirely, take frequent breaks, or tune out with headphones.

9 - Does your body feel uncomfortable, sweaty, or dirty?

If you have the energy and ability to take a shower, it may be a good idea. If you are unable to take a shower, here are some things to do instead:

10 -  Do you know why you’re in a bad mood, or not feeling well emotionally?

(Remember, any answer is okay!) If there’s something on your mind, we’re going to do our best to take care of it.

11 - If there is something in your mind, set a timer for 15 minutes, and work on a solution.

If it’s something you can change, then great! If not, do your best to reach out to someone and talk about it.

12 - Remember, 15 minutes and only 15!

You can go back to whatever it is after we’re done working through this together. We’re just taking baby steps in the right direction.

13 - Sometimes, we don’t know the source of our bad feelings, and that’s okay.

14 - Do you feel anxious, nervous, keyed-up, paranoid, scared, or on edge?

If you’re generally anxious but don’t know why, that’s okay!

If you’re feeling anxious about something specific. That’s okay! Set a timer for 15 minutes and do something to take care of that worry. Maybe chip away at a task that seems insurmountable. You can do it!

15 - Here are some ideas for grounding activities:

16 - Do you feel triggered? Are you having flashbacks? Is something traumatic or upsetting from the past weighing on your mind? Did you have a vivid nightmare?

If you’re feeling triggered, see if there’s a practical action you can take to lessen your distress. Can you block that unsafe person from your Facebook, for example?

If not, reach out and tell someone safe how you’re feeling. Just express yourself! Human contact works wonders when you’re not feeling well emotionally.

Remember that you’re here in the present, and nothing from your past can hurt you. If you like, you may want to try some grounding exercises to reinforce that idea.

17 - Are you feeling dissociated, depersonalized, or derealized? Do you feel far away, foggy, or unreal? Are you not sure who you are?

Go back to number 6 and try the grounding activities.

18 - Are you feeling depressed, sad, or upset?

Feeling depressed isn’t fun, but it doesn’t last forever! Don’t be mad or disappointed with yourself for feeling depressed.

Take 15 minutes and accomplish something small, like loading the dishwasher or making a friendship bracelet. You are not a failure, and your situation is not hopeless! You are a superhero, even if it doesn’t feel like it.

19 - Are you feeling lonely?

Everybody feels lonely sometimes. If you’re feeling lonely, there’s ways to reach out to people!

You can talk to someone in your house, or call someone on the phone. You can also use texting or Facebook messenger to speak to someone. You may want to talk about how you’re feeling, or you may not. Anything you want to talk about is okay!

If that isn’t or doesn’t seem possible, you can post a general message on Facebook, Tumblr, Vent, or another internet service, about whatever you want!

20 - Are you feeling foggy?

If you are feeling foggy, you might need some exercise.

21 - Do you have the energy and ability to go for a walk?

If you can’t take a walk, that’s okay!

Here are some alternatives:

If none of those are or seem possible, just sit outside for some fresh air!

22 - Do you have pets at home?

Playing with pets can be a great way to take the edge off when you’re not feeling well. It doesn’t matter what kind of pet you have, just take some time to interact with them. Pet your cat, take your dog outside, feed your fish, hug your lizard…

23 - Take half an hour and do whatever you want to do right now.

This can be anything: crafts, watching TV, laying on the couch, taking a walk, playing Farmville… your choices are literally endless!

Obviously, don’t do anything that’s bad for you, like feeding addictions or harming yourself or others

24 - It’s time to reassess.

Maybe now that you’ve done all this self care, you feel better– great! Maybe you don’t, and that’s okay too. But hopefully you’ve cleared things up and you know what to do next to take care of yourself.

You deserve self care, so even if it’s hard, do your best!

Good luck!

source: Jace Harr - Please do not remove the source

Hey guys. I’m glad to be finally posting my “mental breakdown survival guide”. As you know I struggle a lot with mental health, and so I have been through a lot of breakdowns. So many that I actually dropped out of university after 3 weeks in 2016 and had to take the whole year off. Because of this, I’ve made it my mission to help others with mental health issues as much as I can, so you don’t have to go through what I’ve been through.

Anyway, here is my guide. I tried to keep it general, and actually useful. If you have any questions or additions please feel free to add them.

And as ever, if you want to talk to me about studying with mental illness or want to see a post on a specific topic, please feel free to message me.

How to get out of a phase of depression/burnout after studying too much

So I got an ask about this recently and I thought I would turn my answer into an organized post for y´all!

What I am talking about

I am not talking about chronical depression or a full-blown burnout diagnosed by a professional. In these cases, please get help from a professional and not on tumblr.

I am talking about working really hard all the time and then suddenly being exhausted all the time. Your motivation is gone, you are tired all the time, you feel like shit and your emotions, your mental health, goes down the drain as well as your physical health. But you have to get out of it because you still have to learn so much, you have finals very soon, a portfolio to finish, whatever. You cannot stop studying for a longer period of time now, but taking a day of simply does not help either. This is the situation I am talking about here and here is what I personally find helpful:

What not to do

Do nothing that harms you in any way. Self-harm is obvious but what I mostly mean is, do not force yourself to study if you feel really depressed. Do not work the whole night, do not skip hours of sleep, don´t start drinking large amounts of coffee just to be awake and being able to focus. (Huge amount of coffee actually can harm your stomach and heart permanently so please always be careful with that!) Don´t forget to eat regularly and at least kinda healthy (you can eat sweets and you don´t have to eat mostly fruit and vegetable and nuts, but don´t eat only junk food), don´t forget to go outside, move around. If you can do sports that would be the best, but if not, go for a walk. Don´t start laying or sitting around all day.

What you should do

Basically you have to leave this phase of depression behind you. This can be really tough and everyone needs different things to manage it, but over time you will figure out what helps you.

You have to start with little steps, you can´t just leap forward back into being hyper-productive. It won´t work and if it does, only for very short and afterwards you conditions will be worse.

I personally feel like there are three phases when recovering from these feelings:

Phase 1

Basics: Consciously decide that you now take some time for yourself. Don´t make any plans regarding studying. Here are some suggestions what you can do to start feeling better. You can do all of them as little first steps, or you can choose one of them or some of them and if that was effective, go on phase 2.

Phase 2

Basics: So you feel a little bit better now, more in touch with yourself, a little more hopeful. You now want to start studying again but not to much and not to stressful. Go easy about it.

Break down what your tasks are. Write everything down, every little detail, no matter how soon or how late you need it. Everything you don´t need very very soon, like within a week, you put away for now. What is left is what you have to do soon.

Make a list till which day the tasks are due. Write every little task down. If they are big tasks, like “I have to learn 3 chapters of maths till Wednesday”, break the chapters down into smaller parts. Start doing small, short tasks that take you only some minutes. Afterwards, tick them off, cross them out, realize you actually got something important done. Take a break, do something for yourself, like listening to music, dancing, some sports, going for a walk, reading. Don´t take too long, but make sure to take these breaks.

Once you feel you´ve been productive, try to do bigger tasks, focus longer. Slowly increase the amount of work you do and don´t overwork yourself. Don´t stress, don´t skip meals, don´t work late into the night. Make sure you take of yourself or you soon will have a relapse again.

Phase 3

Basics: You want to go back to normal studying, with hours of productivity each day, but without having a relapse.

Face your long-time goals again, but this time, try another perspective. I don´t know that much about school systems from other countries, but in my country it is like that: if you fail a final, you can try again 3 or 4 months later, and you have 3 of 4 chances.

Realize that you don´t have to get only As. You don´t even need good grates, as long as they are positive, everything is great! Remember, your own health is more important than your grades and more important than your reputation at school. Don´t think about people that might me better than you, or a teacher that might be diasppointed in you, if you don´t get straight As. Focus on your own health. Even if you don´t pass all your finals…what do you loose? Some months. Some months of probably 80 years of life-time. Some months, in which you can study without stress, without harming your own health. Some months, that might actually benefit your mental in physical health, if you don´t put too much pressure on you. Just because you failed a final, does not mean you are a failure or you will fail in life, fail when you try again or fail other finals. Accept the possibility of failing and put it into perspective with life. It really is not that tragic,although it might seem to you that way.

Now go to work again with a whole different mindset. You hopefully now overcame this phase of depression, but you have to be careful or you might have a relapse soon. If you realize that you start feeling worse again, stop immediatelly with the preassure and take some time for yourself. Maybe go back to phase 2 or even 1 if you need to.

You now might be studying many hours a day again but there are still some things you should include in your every-day life:

Burnout

Did you lose interest and motivation to do a task that you loved doing? See if this progress sound familiar:

(disclaimer: I do not own or have made this image)

If you relate to this, then you’re experiencing burnout. Let’s find out a solution to get your passionate motivation back again!

How do I recover from it?

Feed your basic needs:

How to avoid it in future?

Take care of your needs.

<transcript below>

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political theory

general study tips

this is just a quick list of study habits that work for me, as a straight a’s student

1. even if it’s not in your teacher’s presentation written on a slide, if you hear your teacher mention a fact, WRITE IT DOWN. you might need it later for a test.

2. when you’re rewriting your notes/compiling a study guide, pretend you’re making it for someone else. include everything, even if you think you know it. (unless you’re low on time, in which case, just write what you don’t know)

3. when you’re trying to learn a new concept, pretend you’re teaching it to someone else. this is a form of active learning, and the act of breaking the concept down into steps that you can teach will improve your understanding of the concept. (for the longest time, i actually didn’t even know this was an actual study technique, because i’ve always done it subconsciously!)

4. don’t over color your notes!! if you really need a key for all the colors, then you’re using way too many. try to stick with 2-3 pens/pencils. for me, i write most of my notes in black ink or pencil and i write the important concepts i might need to find quickly later (such as vocabulary) in red or blue pen.

5. have your water bottle next to you (so you remember to stay hydrated; this makes focusing easier as well), as well as any other things you might need during a study session so you don’t have to keep getting up to get stuff (which is pretty distracting for me as i’m easily sidetracked).

6. make it a habit to write lists of everything you need to do by the end of the weekend (or the end of that day, depending on how much work you have). this’ll help you familiarize yourself with your tasks so you have a clear plan of what needs to get done.

7. (not really necessary, just something i like to do!) learn to eat with your non-dominant hand so you can eat and take notes and turn pages w/out ripping them instead of scrolling through social media. keep in mind that sometimes, meal times are for taking your mind off school so unless you’re really pressed for time, it’s not a huge deal if you spend this time w/passive reading, texting friends, etc.

8. when you’re assigned a research project, COME UP WITH A THESIS FIRST so you know what to research. try to get all your research done within the first two days or so, to have more time to plan out how you’re going to structure it. then get your draft done (something is better than nothing) so you can revise at your own pace instead of rushing at the last minute.

9. prioritize your homework!! as someone who spends hours fencing and even misses school for fencing tournaments, is part of symphonic band, and on the robotics team (build season is suuuuuper busy), i can’t express how important this is!! if you have math first period, get that done first, whereas if you have math last period, you can do it at lunch and spend your time working on something that’s due in the morning. don’t do this all the time, but if you need to, know which teachers are more strict with due dates so if you really do need an extension, you’ll be asking the least strict teacher and will have much better chances of getting said extension.

10. if you study at home like me, change into new clothes (comfy clothes, but not pajamas) before cracking open your textbooks. it’ll help make you feel more refreshed and ready to start your homework, but not confined to uncomfortable uniforms from school. tie up your hair, if it’s long. try to study at a table/desk rather than in bed (for sleeping not studying) or on the floor (bad for your posture).

11. check out this post for productive things you can do when you aren’t studying, but still want to be productive!

hope these helped some of you!!

xoxo, ren

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