Living with symptoms your whole life, you learn to adapt. Having to adjust constantly to survive can make it feel like you'll never thrive. You get used to just making it through the day instead of being able to enjoy even the smallest things. I wanted to make this page to share what I've learned throughout my mental health journey in hopes it will help others.
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(As with other pages, I will also leave helpful links if you want to learn more about the topics)
*I will most likely leave some things out so if there's a "What To Do When..." idea you'd like to see, please email me at incomparableminds@outlook.com or submit a form on the Contact page!
What To Do When You Live With Symptoms
Keep a Journal
Keeping track of your symptoms and triggers will help identify them better in the future to prepare ahead of time. This will take practice and consistency, but I assure you, it will be worth it.
I heavily recommend using Daylio. You can create habits and symptoms so when you experience them, all you have to do is tap it. Really that simple. You can leave notes, and create to-do lists on the app as well. This has been the best tracker app I've used.
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Prepare Ahead
For me, I have a lot of intrusive thoughts and physiological symptoms. Knowing that this can cause a lot of anxiety, I had to prepare for when symptoms occur. I even have an entire drawer dedicated to anxiety activity books, stress balls, kinetic sand, chalk, foam, water coloring, etc. I also always carry a mini anxiety/panic relief pack in my bag at all times. Only you know how you feel when you experience symptoms. Everyone's different so find what works for you.
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See a Therapist
Maybe you don't believe someone can help you or perhaps you've had a negative experience with therapy before. But you deserve to live a happy, healthy life. If you have access to help, take advantage of it. Filter what insurance you want a therapist to take, what gender you want to work with, which disorder/s you want your therapist to be specialized in, the languages they speak, etc. You can find the right therapist for you. There are also options for those who are unable to seek help via therapy.
Psychology Today: Health, Help, Happiness + Find a Therapist
Understand Your Symptoms
If you're reading these, odds are you deal with symptoms. Whether your symptoms are part of a disorder you have or they're occasional symptoms such as anxiety due to a test, knowing your symptoms can help you better understand what's happening, why it's happening, how to cope/prepare, successful treatments, etc. Knowledge is key and while you have the experience, you need to apply logic and reason to better help yourself deal with this part of your life. Educating yourself also helps prevent the spread of misinformation. I can't tell you how many times I've heard someone say that they know everything about a disorder because they experience it firsthand. But again, everyone is different.
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Understanding Mental Illness Triggers | NAMI: National Alliance on Mental Illness
Eliminate Stress
While it's nearly impossible to eliminate all stress, a lot of it is avoidable. An example of this is not pushing yourself to do things you don't have to that makes you uncomfortable. If you want to step outside of your comfort zone, it's best to take baby steps. For example, I've had issues in the past making friends as an adult (especially with covid) and I still do. Just jumping into social gatherings instead of taking small steps like going out with a couple of friends to less crowded places, makes symptoms worse for me. Everything is better in moderation.
Build a Support System
While it's hard to reach out to others sometimes, it will become too much to deal with everything on your own. Family, friends, clubs, etc. You can even ask your therapist for suggestions. I was able to be a part of a mental health support group where we had regular meetings and exchanged numbers. I'll link a credible resource below for everything support groups.
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What To Do When You Can't Calm Down
This doesn't just apply to symptoms like mood swings, agitation, and anger. It also applies to symptoms like irritability, panic, obsessive thoughts, paranoia, anxiety and so on. There are many physiological responses such as racing heartbeat, hyperventilating, sweating, shaking, stomachache, chest pains, etc. Even noticing these symptoms arise can cause more distress. In short, here's how to calm down before symptoms escalate.
Grounding Techniques: Exercises for Anxiety, PTSD, & More (healthline.com)
Mindfulness
Get Physical
Hold Ice
Mindfulness isn't effective if you don't practice it regularly. Even in states of peace, practice. It'll pay off. Yoga and meditation are two of the most successful methods to achieve mindfulness but you can also do small yet effective activities such as drawing or listening to music.
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12 Fun Mindfulness Exercises - The American Institute of Stress
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Mindfulness Activities: Easy Mindfulness Exercises for Any Age (healthline.com)
Whether you prefer walking, running, deadlifting, swimming, boxing or whatever, get up (if you can) and just get physical. Once those endorphins get going, you'll be too focused on whatever you're doing that symptoms aren't even noticeable anymore. This works for almost all symptoms. Warning: this is not a long-term solution. It is a solution for quick relief. Physical activity is an extremely beneficial habit to form but you will likely need to couple it with other methods to help long-term.
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Mental Health Benefits of Exercise: For Depression and More (healthline.com)
Holding ice (preferably until it melts) is a powerful grounding technique for people to redirect emotional pain and focus on something else. This is also an effective method to prevent self-harm by "harming" yourself without actually harming yourself. Holding ice is like a jolt to your system to steer it away from the panic response and release chemicals into the body that counter a panic attack by slowing down the release of cortisol and adrenaline
Grounding Techniques for Coping With PTSD and Anxiety (verywellmind.com)
Take a Hot or Cold Bath
Obviously, you won't always be around a bathtub, but if you can take one...take one. The temperature change of cold or hot water washing over your body is a powerful grounding technique just like holding ice.
Personally, I keep sensory items by the bath as well. Favorite bubble bath, interesting book, difficult crossword puzzles, or even colorful bath bombs/fizzes can really help calm down during times of dissociation, panic, and stress.
Grounding Techniques | Counselor in San Antonio, TX | Advocate Counseling SA
Breathe
I know. I know. You've heard this before but hear me out. When someone tells me to breathe, it comes across as insensitive because it's not as easy to calm down for some people by simply taking a breather as it is for others. However, practicing breathing techniques regularly makes calming down during intense emotions so much easier.
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8 Breathing Techniques and Breathing Exercises for Anxiety (verywellmind.com)
Touch and Describe
Another very common grounding technique is touching objects and naming what they are out loud. Not just naming what they are, but their qualities. Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.
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Grounding Techniques: Exercises for Anxiety, PTSD, & More (healthline.com)
Below are some of the apps that have helped me with my panic, anxiety, and sleep issues.
*Not sponsored
Headspace App
Through science-backed meditation and mindfulness tools, Headspace helps you create life-changing habits to support your mental health and find a healthier, happier you.
