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Entries tagged with behavior.self-care 
24 January 2017 20:28 - "Don't panic"
rosefox: A woman with words running through her head nonstop. (noisy brain)
This is a compilation of things I tweeted today about not poisoning the social media well with anxiety and panic. It's primarily aimed at Twitter users, but I expect it's probably useful for Facebook too.

As a person with an anxiety disorder, I really understand the urge to conflate being ANXIOUS with being MOTIVATED. The reason I understand that so much is that it is a lie anxiety whispers—or sometimes yells—in my ear every day. "You need me!" anxiety says. "Without me you wouldn't notice or accomplish the important things! Without me you'd be a useless lump!"

This is a LIE. L I E pants-on-fire lie.

For one thing, anxiety often paralyzes. For another, it occludes judgment. "Fight, fly, or freeze" is the choice anxiety presents to you. These are immediate, adrenaline-powered responses to immediate threats. They are USELESS in the long term. Their only purpose is to keep you alive long enough to HAVE a long term. Panic consumes all your energy in a single explosive burst and leaves you exhausted. It is very bad for your brain and your body.

Right now, what we are facing is a very large, multifaceted set of threats, short-term and long-term but not immediate. Panic will actively impede our ability to respond to those threats. It will not motivate us. It will only harm us.

If you have been feeling anxious or panicky about the news, please take a moment to make a PLAN for how to prevent and treat your anxiety. "I will go on social media and say I'm scared and everyone will reassure me/be scared with me!" is not a plan.

Read [twitter.com profile] TGStoneButch's #DailyCoping threads (that's a roundup link on a blog for those who don't read Twitter) for some really good specific pointers on dealing with different kinds of stress responses.

Right now, my primary anxiety prevention strategy is CLOSE THE TAB. Anything that makes me panic is harmful and I will move away from it. This doesn't mean cutting myself off from all sources of information—only panic-inducing ones. I get a lot of political emails. If they fearmonger, I unsub. I keep the ones that are about concrete action, like http://tinyletter.com/resist and http://tinyletter.com/re-act.

I unfollow even dear friends who only post about being angry and frightened. I love them, but I need to protect myself. And I reach out to them by email and IM instead so that we can connect in other ways.

If I am feeling anxious, I take anxiolytics. I make myself do this even when the anxiety is screaming that I need it to survive. It is very hard to treat anxiety. Sometimes I envision it as a living entity that wants to survive at any cost. I even feel bad for it. But I need my brain more than my brain parasite does. So I take my anxiolytics, and breathe and meditate, and do other #DailyCoping things.

For longer-term treatment of anxiety, I work with my therapist and my family on various strategies. In the past I've taken SSRIs.

So that's my plan. I really strongly encourage all of you to make one too. Especially if you haven't been anxiety-prone before now.

I spent yesterday in crisis mode. I spent today having the belated panic reaction that would have kept me from functioning yesterday. So I am SUPER AWARE right now of the difference between panic and responding appropriately to a crisis. We are in a crisis. We can't let our totally understandable anxiety about that prevent us from taking appropriate action.

And please, if you feel anxious or panicky, DO reach out for help. But DON'T just broadcast your panic; it's infectious. Call a friend or a hotline or your therapist. Email or IM or DM someone. Enact your plan.

Twitter has been our collective id for nearly a decade. It's very vulnerable right now. Please take care of it.

BTW, I'm really pleased to see a lot of people returning to LiveJournal/Dreamwidth. That's a great place to write about big feelings! You can filter them, and cut-tag them, and let people opt in to them, all while expressing yourself at length. Dreamwidth accounts are free and it's a wholly user-supported company with great community aspects. I recommend it highly.

Comments are off to discourage trolls. Please feel free to share this link around.
14 November 2016 14:45 - "God damn it, you've got to be kind"
rosefox: A needle drawing thread that forms the word "Love". (love)
I have a thread on [personal profile] kaberett's love meme post if you feel like leaving me a comment. Lots of other good people are there too. Spread the love around. Also check out [personal profile] swan_tower's tikkun olam open thread.

I'm offering free training over Skype for anyone who wants to learn how to effectively call their elected representatives and ask them to support bills or otherwise take useful action. If you're interested, PM me. Feel free to let others know about this offer; it's available indefinitely.

I downloaded a URL blocker for Chrome and set Twitter and Tweetdeck to redirect to an eight-hour video of birdsong. It's doing wonders for my mental health. I also ate two full meals yesterday, took the baby to visit my mother for lots of intergenerational hugs, got a haircut, and solidly slept seven and a half hours. Now I just need the last of this head cold nose-cloggery to go away and I might actually start to feel human again.
rosefox: My hand with my wedding ring prominently displayed. (wedding ring)
Tonight my therapist made me cry in a good way. I was talking about the cycle of "I gotta do the work/chores" "but I don't wanna" "but I gotta" "but I don't wanna". He said, "That's the cranky kid and the authoritarian parent, but where's the third voice? The compassionate parent?"

"Oh," I said. "That's the one I call my wife." (I've decided I'm not going to poke at why my wife is still my wife even though I'm NB-identified now. It's just how it is.)

"Where's she?"

"...I forget to look for her."

"Well, try inviting her into these conversations."

Oh right, being kind and compassionate to myself, I forgot about that.

So, some things my brain is telling me lately, and things I can say back to it with kindness and compassion:

I don't want to do work right now.
"I'm sorry it's hard. It needs to get done, even though it's hard. And once you start it will be easier and go faster than you think, and then you'll be free of the burden of needing to do it."

I have so much to do and I don't want to do any of it because there is so much.
"It sounds like you're tired and need to go to bed. When you're rested you'll be more confident, more efficient, and better able to prioritize."

I can't go to bed. I have too much to do.
"Right now, while you're as awake as you're going to get, do anything that has a real serious deadline between now and noon tomorrow. Then go to bed. You can do the rest after you get some sleep."

I can't sleep. Something bad might happen to the baby.
"You're not on duty overnight anymore. X has the monitor on and reliably wakes up when the baby makes noise. J is getting up in a few hours. The baby is very healthy and will be totally fine. Also, it needs to be normal and okay for you to sleep while Kit is sleeping instead of hovering over them and fretting. Let's practice that tonight--just do it once to see how it goes. Remember that the last time you went to sleep before J got up, everything was fine."

I don't think you understand. SOMETHING BAD might HAPPEN to the BABY.
"The vanishingly unlikely worst-case scenario is that J wakes up, discovers something is wrong, and wakes you and lets you know. And that would be horrible, but you have survived other horrible things and you would survive that too."

There was another two-voice scenario that should be three. When I'm getting things done during the day, I feel like "This is very challenging and I'm totally on top of it!", but when I'm flopped on the couch after dinner, all I can think is "There's so much to do and I feel it on top of me like a weight". The third voice there isn't agitated or despondent but calm and relaxed, both capable of doing things that need doing and fully present for times of rest and fun. I'm not sure what to do to get there, though. Having less to do would help, but isn't going to happen anytime soon. I will think more on that.

In the meantime, I'm going to pet my cat (I've been home from the office for three hours and she just came into my room yelling WHERE HAVE YOU BEEN because she is oblivious) and then talk myself into going to bed. Maybe even before J wakes up.
rosefox: My hands. (hands)
A month and a half ago, I stumbled across this link on changing habits, specifically with respect to nail-biting. I figured I'd give it a try, since I've been a lifelong nail-biter and absolutely nothing has gotten me to stop for more than a week or two at a time. I didn't bite my nails at all the week that Kit was born, so I knew it wasn't a stress response; it was something I could be distracted from, or too busy to do. Habit reversal training seemed like a good match for that.

I identified my nail-biting trigger: rough skin, corners, bits that stick out or catch or feel not-neat. I dug back in my brain for the self-observation techniques I learned from Headspace and practiced observing myself as I noticed the roughness and felt the urge to gnaw it smooth. I redirected the urge into filing or moisturizing, or just sat there with it and experienced the feeling without judgment. I treated it the way I treat Kit trying to punch themself in the eye: "I see that you want to do that. I'm not going to let you do that. I will hold your hands as gently as I can while not letting you use them that way."

Within a month I'd entirely stopped biting my nails. Entirely. I wasn't even using my thumbnails as sacrifice nails. The urge itself is gone. Now I can put my fingers in my mouth or fidget with my nails and not want to bite them.

Two weeks ago I got a manicure, with beautiful iridescent beetle-wing-green nail polish. A week ago I got another one because I use my hands all the time and no nail polish is going to last for long--but I didn't gnaw any of it off. As I type this entry, my nails click on the keys. This is a very annoying feeling, so I'm going to get another manicure either tomorrow or Friday and get them filed a little shorter this time. I can see a near future in which I become one of those people with a fancy nail polish collection, though I will always prefer having someone else do my nails to doing them myself. [livejournal.com profile] emilytheslayer has promised to put nail wraps on me at Readercon, and I might try making my own nail wraps with nail polish or origami paper, as it seems easier than painting directly onto my nails (which I am spectacularly bad at).

I'm very lucky that my nails grow very fast and are thick and strong and healthy. If my nail beds weren't so short, you'd never know that I used to bite them. I hope that if I leave them just a little longer than I actually want them, over time the nail beds will regrow--though it's hard to know whether that can even happen after 30 years of biting.

Meanwhile, on the front of forming a new habit rather than breaking an old one, I've flossed my teeth every single night for almost 28 weeks, with the exception of the night X was in labor. That one I did by keeping a tally in dry erase marker on the bathroom wall--dry erase markers write very well on shiny white tile--and telling myself that if I missed a night I'd have to erase my entire progress and start over. My goal was absolute compliance. (I feel entirely justified in giving myself a pass on the single exception; it was an exceptional night.) This is a pretty hard-line approach, but I'd previously tried simply tracking my progress as a positive incentive and it wasn't quite effective enough; it had worked for getting me into a twice-a-day brushing habit, but flossing eluded me. Obviously, the longer my streak went, the less I wanted to break it, and the combination of increased practice and increased incentive was very powerful. After meeting my initial goal of 26 weeks I stopped keeping the tally, but the habit appears to have stayed. It's now just a thing I do.

It feels really good to be the sort of person who works on self-improvement at age 37, and is successful. I'm glad I didn't give up on myself. And I'm really looking forward to bragging at my dental check-up on Friday. :)
6 September 2015 14:51 - "Back in my snail shell"
rosefox: My hand with my wedding ring prominently displayed. (wedding ring)
I'm going off public Twitter for a week. I'm PMSing like whoa, August was even more stressful and unpleasant than Augusts usually are, and the thought of being on social media with the upcoming anniversary is just more than I can deal with.

I'll still be posting, and reading replies, but no home stream, no faves, no RTs. Poof, gone. It feels good.

I'm playing Viridi, insofar as one plays it. Mostly that means "singing" to my plants (click on a plant and zoom in to focus on it, and the program will sing to it and improve its mood). It's soothing. Soothing things are nice.

Things I could do instead of Twitter:

* snuggle my partners
* knit, in small doses (arms have been feeling good but don't want to jinx it)
* cross-stitch, in small doses
* do my PT exercises
* scan old family photographs interesting bits of my baby book
* read
* do housework
* get ahead on work
* watch a movie
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