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Coping with anxiety, depression, PTSD

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Coping with anxiety, depression, PTSD

Well-being and positive thoughts. The page is hopefully reaching out to the community which is the aim. sending love and hugs. Kind regards steve

This page was set up to help and understand why you feel the way you do, I’m training to be a psychologist that I’m 2years into it, I cannot give advice but always here to listen and point you in the right direction as there are some really good charities that can offer some help. I myself have suffered with ptsd over 25yrs and after learning how to cope and manage the symptoms, an opportunity has given me the positive outlook to help others that suffer from anxiety and depression and of course ptsd. There are some ways of understanding anxiety and how or why it affects you and how to control the situation
I hope you get something from the page, even if it helps one person.

09/12/2025

Managing stress

is about finding practical ways to balance your responsibilities and take care of yourself. Start by figuring out what’s causing your stress—whether it’s work deadlines, personal relationships, or simply trying to juggle too much at once.

Break things down into smaller, manageable tasks instead of trying to tackle everything at once.

Take a few minutes daily to slow down and breathe deeply, especially when you feel tension building.

Physical activity, even something as simple as a walk around the block or stretching, can do wonders for clearing your mind.

Talk to someone you trust—a friend, family member, or even a colleague—because sometimes just sharing what’s on your mind lightens the load.

Make time for things you enjoy, like reading, cooking, or listening to music, even if it’s just for 10 minutes. And don’t underestimate the power of rest—getting enough sleep can make challenges feel more manageable.

Lastly, remind yourself that it’s okay to ask for help if stress feels overwhelming. Talking to a therapist or counselor isn’t a sign of weakness; it’s a step toward feeling better and finding new ways to cope.🤗🤗

08/12/2025

How to beat procrastination at work?

Why do I keep putting off important work tasks?
Even though I know it's messing with my progress?
How can I stop?"

Let’s see how to use the 3 R’s of Procrastination!

1. R — Recognition

First, notice when you’re procrastinating.

Don’t beat yourself up — just catch yourself in the act.
For example, it could look like this:
When you’re strolling on your phone instead of working
When you start feeling that familiar urge to avoid a task
Just recognize what’s triggering the procrastination.

Now the question is:
How?
Here’s what to do:

Keep a small notebook or use your phone

Jot down each time you catch yourself procrastinating

Just be sure to include a few details.

Ask yourself:

What tasks am I avoiding?
How do I feel when I’m avoiding them?
Recognising procrastination as it happens makes it easier to step back.
You’re no longer “a procrastinator”.
You’re just someone noticing the procrastination.
A completely different thing, right?
This helps you step back and take control.
How we think about ourselves (our identity) plays a key role in cases like this.

2. R — Reflection

Alright, we’ve just recognized the procrastination.

Now what?
First, don’t ignore it.
Take a moment to think about how you’ll feel if you don’t tackle the task.

Ask yourself:
What’s the cost of putting this off?
Will I feel stressed later?
Will it mess up my goals for the week?
Then, picture how good you’ll feel if you get it done.
Visualize the relief (or satisfaction) you’ll feel when the task is finished.
Got it?
The goal here is to connect procrastination to its consequences.
Why?
Because we’re human.
And humans are often more motivated by “the fear of losing” than by “the promise of success.”
When we reflect on what we might lose, we create a sense of urgency.
And that urgency helps us take action.

3. R — Response

Alright, we’ve just reflected on the impact of procrastination.
Now it’s time to act.
But here’s the trick:
Start small
Don’t try to do everything at once — just take the first baby step.
Pick the smallest and easiest part of the task to get started with.

For example:

Opening the document
Writing the first sentence
Once you start, you’ll likely feel more confident and ready to keep going.
For example, I’m writing this LinkedIn content in Google Docs.
But I never start with a completely empty page.
The day before, I jot down a few points.
So when I come back the next day, I can start right away.
As we know, the goal is to create momentum, not perfection.🤗🤗

07/12/2025

Observation is powerful

Is a powerful mindfulness technique for grounding. By observing your surroundings, sensations, thoughts, or emotions without labeling them as “good” or “bad,” you create a space of awareness that lets you experience the present moment without getting pulled into reactions or judgments. This practice can be particularly useful in managing stress, reducing anxiety, and increasing self-awareness.
For grounding:
1.Noticing Five Senses: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
2.Observing Thoughts and Emotions: Imagine each thought or feeling as a cloud passing by. Rather than attaching to it, let it float on without judgment.
3.Breath Awareness: Focus on your breath, noticing its rhythm, depth, and temperature. Observe without trying to control it. Feel the air entering and leaving your body, focusing fully on each inhale and exhale. This can anchor you in the present and ease mental chatter.
4.Body Scan: Slowly bring your awareness to each part of your body, from your toes to the top of your head. Notice sensations without labeling them as good or bad. If there’s discomfort or tension, observe it neutrally and see if it shifts or changes.
5.Labeling Thoughts and Emotions: When thoughts arise, label them as “thinking” or “feeling” rather than getting swept up in them. For example, if you’re feeling anxious, say to yourself, “I’m noticing anxiety.” This can help you create distance from the thought or emotion and prevent you from identifying with it.
6.Visual Observation: Choose an object nearby and observe it in detail, noticing colors, shapes, textures, and even shadows without assigning any value. Let yourself fully experience its appearance without analyzing it. This helps you connect with your senses and remain in the present moment.
7.Mindful Walking: As you walk, notice each step, the sensation of your feet touching the ground, and the movement of your legs and arms. Pay attention to how your body feels as it moves, as well as any sights, sounds, or smells around you. This keeps you fully engaged with the current moment.
8.Self-Compassionate Observation: When difficult feelings arise, observe them with kindness and curiosity. Instead of being hard on yourself, try to understand and accept what you’re experiencing without judgment. This practice not only grounds you but also fosters self-acceptance and emotional resilience.
9.Sound Awareness: Sit in a quiet place and notice sounds around you. You might hear distant traffic, birds, or your own breathing. Instead of categorizing these sounds as “noisy” or “calm,” just listen without judgment, letting each sound come and go naturally.
It lead to greater emotional balance and a stronger connection to the present, as you train your mind to be more open, accepting, and resilient.🤗🤗

06/12/2025

Mental Health Reminders

Offer a powerful boost to our well-being by promoting self-compassion, self-awareness, and self-love. They acknowledge that our efforts and productivity can vary daily, and that's okay.🤗🤗

05/12/2025

How you deal with negative emotions.

Feeling down or upset isn't pleasant.
But those feelings carry important messages.

Avoiding them doesn't make them go away.
Accepting them helps you grow stronger.

Here are 9 ways you can leverage negative emotions:

1/ Anger
Ask: "What boundary has been crossed here?"
Do: Prepare to discuss it objectively. Seek a solution.

2/ Sadness
Ask: "What is the unmet expectation or loss here?"
Do: Journal about it or talk with a trusted friend.

3/ Fear
Ask: "What is the potential threat? How can I prepare?"
Do: Assess it objectively. Create a plan to address it.

4/ Guilt
Ask: "Which of my actions conflicts with my values?”
Do: Reflect on how you could rectify the situation.

5/ Anxiety
Ask: “What worries me? What is within my control?”
Do: Focus on actioning the things within your control.

6/ Jealousy
Ask: "What is my hidden need or insecurity here?"
Do: Reflect on how you can address it constructively.

7/ Envy
Ask: “What is my hidden desire or aspiration here?"
Do: Use envy as motivation to set your personal goals.

8/ Frustration
Ask: “What’s at stake here that I care deeply about?”
Do: Seek alternative solutions to protect those things.

9/ Shame
Ask: "What expectation do I feel I've failed to meet?"
Do: Focus on how you can grow from this experience.

Feeling bad can make you better.
Don't waste your negative emotions.
Use them as a driver for personal growth.🤗🤗

04/12/2025

stress or worry response

Stress and worry can trigger various reactions, and recognizing these patterns is essential for managing our well-being.

Fight Response:

Behaviors: Irritability, aggression, anger, demanding, controlling.

Description: When faced with stress, some people become confrontational or assertive. They may fight back or express their frustration openly.

Flight Response:

Behaviors: Anxiety, escape, running away, fear of conflict.

Description: Flight mode involves avoiding stressors. People may feel anxious and seek ways to escape or avoid challenging situations.

Freeze Response:

Behaviors: Feeling stuck, numbness, avoiding conflict, spaced out, shame, depression.

Description: In freeze mode, individuals may feel overwhelmed. They become passive, avoidant, and emotionally disconnected.

Fawn Response:

Behaviors: People-pleasing, giving in easily, difficulty saying "no"
Description: Fawn mode is characterized by seeking approval from others. People prioritize harmony and may sacrifice their own needs.

Remember that everyone responds differently to stress, and these modes can overlap. Recognizing your own patterns helps you choose healthier coping strategies. Seek professional help if stress becomes overwhelming.🤗🤗

03/12/2025

Anxiety cycle

Begins with a physical sensation that is often misinterpreted, leading to increased worry. This worry further amplifies the sensation, creating a feedback loop where the person assumes the sensation is something serious. The result is an escalation of anxiety symptoms. Here’s how the cycle typically unfolds:

1. Bodily Sensation: A physical sensation is noticed (e.g., a racing heart).

2. Misinterpretation: The sensation is misunderstood (e.g., “Is this a heart attack?”).

3. Worrying: The misinterpretation leads to excessive worrying.

4. Assumption: The person assumes the sensation is a sign of something dangerous.

5. Increase in Sensation: The worry and stress cause the physical sensation to worsen.

Example

Stage 1: Noticing a Body Sensation John feels his heart racing after running up the stairs. It’s a normal response to exertion, but he notices the sensation more than usual.

Stage 2: Misinterpreting the Sensation Instead of recognizing it as normal, John thinks, "Why is my heart racing so fast? Is something wrong?"

Stage 3: Worrying As he starts to focus on the sensation, he worries, "Could I be having a heart attack?" His mind starts running through worst-case scenarios.

Stage 4: Assuming Something Serious Now convinced that this could be a heart problem, John assumes something is seriously wrong and feels he’s in danger.

Stage 5: Increase in Sensation As John’s worry escalates, his body responds with increased adrenaline, making his heart race even faster. He now feels short of breath and dizzy, further reinforcing his fear, continuing the anxiety cycle.

Key to breaking this cycle is recognizing the misinterpretations and working to reframe the thinking and learning to cope with it. Understanding that the initial sensation often has a benign cause can help reduce the worry and stop the cycle from progressing.🤗🤗

02/12/2025

Behavior Therapy is the STOP technique

It's designed to help you handle intense emotions and challenging situations with grace and resilience.

What is the STOP Technique?

S - Stop: When you feel overwhelmed, just pause. Stopping prevents you from reacting impulsively and gives you a moment to collect yourself.

T - Take a Step Back: Remove yourself from the situation, if only mentally. This could mean taking a deep breath, counting to ten, or stepping away for a moment. This step helps you to gain perspective.

O - Observe: Notice what is happening around you and inside you. What are you feeling? What are your thoughts? Observing without judgment can provide clarity.

P - Proceed Mindfully: Once you’ve paused, stepped back, and observed, you’re in a better position to decide the best course of action. Move forward with awareness and intentionality.

Benefits of the STOP Technique

1. Reduces Impulsive Reactions: By taking a moment to pause, you can avoid hasty decisions that might worsen the situation.

2. Improves Emotional Regulation: Helps you manage your emotions more effectively, reducing stress and anxiety.

3. Enhances Decision Making: Provides the clarity needed to make thoughtful and deliberate choices.

4. Promotes Mindfulness: Encourages a mindful approach to handling distress, which can improve overall mental well-being.

5. Builds Resilience: Regular practice can increase your ability to cope with and recover from difficult situations.

How to Practice?

Mindfulness Exercises: Regular mindfulness practice can make it easier to implement the STOP technique in stressful situations.

Role-Playing: Practice using the technique in low-stress scenarios to build muscle memory.

Journaling: Reflect on past situations where you could have used STOP, and imagine how it might have changed the outcome.

Incorporate the STOP technique into your daily routine and see the difference it can make in your ability to handle life's challenges, particularly distress tolerance.🤗🤗

01/12/2025

Rewriting positive affirmations

In the context of dealing with toxic positivity involves modifying affirmations to acknowledge the complexity of human emotions rather than simply insisting on a positive outlook. Toxic positivity refers to the excessive and ineffective overgeneralization of a happy, optimistic state across all situations, which can dismiss, invalidate, and minimize genuine emotional experiences. By rewriting affirmations, one can foster a more balanced and authentic mindset, allowing room for a full range of emotions while still promoting a hopeful outlook.

For instance, instead of the affirmation "I must always be happy and grateful no matter what," which can feel dismissive during tough times, one might use, "It's okay to feel sad or frustrated; I am allowed to experience and process these emotions, and I can still find things to be grateful for." This revised affirmation acknowledges the reality of difficult emotions, offering a more compassionate and realistic approach. It validates the person's feelings and experiences, providing a healthier way to cope with challenges without falling into the trap of toxic positivity.🤗🤗

30/11/2025

There are times in life when we carry burdens so quietly and for so long that they become almost invisible, even to ourselves. Therapy offers a space where those burdens can finally be unpacked and explored without judgment. It isn’t about repairing something broken, but about being heard, understood, and supported as you untangle the experiences that shaped you. In those conversations, you begin to notice how your reactions and patterns are tied to old ways of protecting yourself, and you start to see them with compassion instead of shame. Gradually, the focus shifts from simply getting through each day to learning new ways of living with more ease and clarity. Therapy helps you discover your own resilience, set boundaries that protect your peace, and build healthier ways of connecting with yourself and others. Life may still bring challenges, but with therapy, you begin to trust yourself to navigate them, finding steadiness in the storm and glimpses of light on the other side.🤗🤗

29/11/2025

Ever felt your emotions rise so fast that you don’t even realise when you’ve gone from “I’m fine” to “I can’t handle this”? That’s where the STOPP strategy becomes a lifesaver. It gives your mind a moment to pause, reset, and choose a healthier response instead of reacting on impulse.

1. Stop: When you feel the surge, anger, anxiety, frustration, just pause for a moment. Think of it as hitting the “pause” button on your emotional remote.

Example: You receive a message that instantly upsets you. Instead of replying with, “What is this supposed to mean?”, you stop. You don’t type. You don’t react. You just pause.

2. Take a Breath: Deep, slow breathing helps settle the emotional storm in your body. A single mindful breath can interrupt a full emotional spiral.

Example: You inhale for four seconds, exhale for six, and suddenly the tension in your shoulders begins to loosen. You realise you're not as overwhelmed as you felt 10 seconds ago.

3. Observe: Look inward. What are you feeling? What thoughts have popped up? What’s happening in your body?

Example: “I feel rejected.” “My heart is racing.” “I’m thinking they’re upset with me… but I don’t actually know that.” This step helps you separate facts from emotional guesses.

4. Pull Back: Step away from the emotional intensity and see the bigger picture. Ask yourself: What would I tell a friend right now? Is there another way to see this?

Example: Instead of concluding, “They hate me,” you pull back and think, “Maybe they were rushed. Maybe I misread the tone. I don’t need to assume the worst.”

5. Practice What Works: Choose the healthiest, most helpful next step. It doesn’t have to be perfect, it just has to help.

Example: You decide to take 10 minutes to ground yourself, send a calm reply, or wait until you’re in a clearer state to respond. You choose clarity over chaos.

The significance of the STOPP strategy is that it turns emotional reactions into thoughtful responses. And over time, it rewires your instinct from reacting out of pain to responding from a place of power. Give it a try the next time your emotions feel too loud. You might be surprised by how much quieter your mind becomes when you simply STOPP.🤗🤗

28/11/2025

Who are you… really?

Not your job title. Not your relationship status. Not your grades, your social media profile, or even how productive you are today. Underneath all of that, who are you? That question leads us to something powerful and often overlooked; your sense of self.

Your sense of self is your internal compass. It’s how you see and understand yourself, your identity, your values, your beliefs, your likes and dislikes, your emotional responses, and the story you tell yourself about who you are. It’s what helps you answer questions like “What do I really want?”, “What matters to me?”, and “What do I stand for?” When your sense of self is clear, you feel more grounded and confident in how you move through the world.

But when it’s shaky or blurry? You start to feel lost. You may find yourself saying yes when you mean no, constantly trying to please others, questioning your worth, or molding yourself into different versions to fit in. You might even wake up one day and realize you don’t really know who you are outside of the roles you’ve been playing. That feeling of disconnect isn’t just uncomfortable, it can be deeply disorienting.

Having a strong sense of self is vital. It gives you clarity, confidence, and freedom. You’re able to make decisions that align with who you are, set boundaries without guilt, stand firm in your values, and recover faster from rejection or criticism. It allows you to stop reacting to life and start choosing your path with intention. A solid sense of self makes you feel rooted, even in the middle of life’s chaos.

So how do you build it? You start by getting curious. Ask yourself; What do I believe in, not just what I was told to believe? What energizes me? When do I feel most like myself? What parts of me have I been hiding or silencing to be accepted? And then, listen to those answers. Sit with them. Honor them. Over time, the more you show up as your real self, the more that sense of self grows stronger.

You are allowed to take up space. You are allowed to have a voice. You are allowed to be fully, unapologetically you. And the more you connect with your true self, the more your life begins to sound, feel, and look like you too.

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