Anthem's Art and Stuff

when depression hits you hard, it can be difficult to remember the small bits of self-care that can really help you get on top of your mental illness(es). I’ve created this list for myself and others to use whenever they need it.

food. your body craves sustenance and eating can go a long way to boost your mood. I understand that, when you have a bad day, it’s hard to have the energy to prepare anything. It’s tempting to go for something easy, like instant noodles, but they’re virtually nutrient-deficient and won’t lift your spirits. of course, eating anything at all with help somewhat. eggs are known as nature’s superfood. they contain a little bit of almost every nutrient your body needs, so scrambled eggs is my go-to for bad days. if you can’t manage that, then even cracking an egg into instant noodles is a viable option. if you feel up to preparing something, pasta with a simple tomato sauce can be wonderful. here is my favourite easy recipe, and all the ingredients are staples you probably already have! something I’ve seen other people do is keep a box or drawer full of non-perishable food, like energy bars and beef jerky, along with bottle of water in their room, so they don’t have to get out of bed, but can still say decently nourished.

sleep. whenever i’m in a depressive episode, I find it really hard to get more than a few hours sleep. at my worst, I don’t sleep at all. this is awful for both your mental and physical health. your body needs rest. taking a nap if you’re really tired is okay, but taking them too often can screw up your sleep schedule. establishing a steady sleep routine can go a long way to getting you back on your feet. you know your own body, but aim for around 8-10 hours if you can.

hygiene. keeping yourself clean when mental illness is on your back can be really hard. showers or baths can do wonders to boost your mood, but I understand that isn’t always possible. if you want to feel less gross, change your clothes - especially your underwear - and spray some deodorant. dry shampoo is a lifesaver. I always have some stashed in my room or the bathroom in case I need to look presentable. washing your face and hands can also be a good alternative to showering and usually makes me feel at least a little better. no matter how awful you feel, please brush your teeth! dental hygiene is so important and can be expensive to fix. a lot of people who deal with depression forget this, but please brush your teeth at least once a day.

socialising. humans are social creatures and even the most introverted people need some social interaction. hanging out with people is also a great distraction from self-harm urges and depression itself. interacting in real life with people will help the most. you don’t even have to call a friend; you can watch a movie with your sibling, or chat to your mom for a bit. if this is out of the question, then calling or texting a friend can really help, too.

fun. on my bad days, I usually forget to do something that will actually make me happy, and instead resort to scrolling through social media for hours or taking dumb buzz feed quizzes, both of which end up making me feel worse. it often feels like the things you used to enjoy are now boring and that you don’t have the energy to do them. the only advice I have is for you to just make yourself do them. you will feel so much better as soon as you start doing the thing, bonus points if it’s away from a screen.

exercise. exercise has huge links with reducing depression and anxiety and helping body image. I don’t mean you have to go to the gym every day and become the next terry crews, but a little can go a long way. just taking a walk every day will have a large effect on your mood. I have a routine that I try to stick to at least one day a week, but I always make sure to take a walk every few days. it really helps.

relaxation. taking the time to relax can go a long way in getting out of a depression funk. you can literally do anything as long as it’s relaxing. taking a hot bath with that bathbomb you got for your birthday. burning that expensive candle you’ve had for two years. re-reading your favourite book. watching a movie, or your favourite show. petting your dog. writing. putting on a facemask. anything at all! just make sure to take some time for yourself.

Sorry if it’s a little cramped- had to make this all fit in ten photos. Hope you guys like it….. and again…. sorry Andrew

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Have you had anything to drink? go drink something

Got meds? take ‘em

are you ready for tomorrow? go prep

wearing a binder? take it off if you can or at least take a few deep breaths

gotta use the bathroom? do so

need to shower? take one if you can even if you just sit under the warm water

you’re loved and worth everything.

remember you are not a burden

Are you hydrated?

If not, have a glass of water. Have you eaten in the past three hours? If not, get some food — something with protein, not just simple carbs. Perhaps some nuts or hummus? 

Have you showered in the past day?

If not, take a shower right now. Have you stretched your legs in the past day? If not, do so right now. If you don’t have the energy for a run or trip to the gym, just walk around the block, then keep walking as long as you please. If the weather’s crap, drive to a big box store (e.g. Target) and go on a brisk walk through the aisles you normally skip.

Have you said something nice to someone in the past day?

Do so, whether online or in person. Make it genuine; wait until you see something really wonderful about someone, and tell them about it.

Have you moved your body to music in the past day?

If not, jog for the length of an EDM song at your favorite tempo, or just dance around the room for the length of an upbeat song.

Have you cuddled a living being in the past two days?

If not, do so. Don’t be afraid to ask for hugs from friends or friends’ pets. Most of them will enjoy the cuddles too; you’re not imposing on them.

Have you seen a therapist in the past few days?

If not, hang on until your next therapy visit and talk through things then. Have you changed any of your medications in the past couple of weeks, including skipped doses or a change in generic prescription brand? That may be screwing with your head. Give things a few days, then talk to your doctor if it doesn’t settle down.

If daytime: are you dressed?

If not, put on clean clothes that aren’t pajamas. Give yourself permission to wear something special, whether it’s a funny t-shirt or a pretty dress.

If nighttime: are you sleepy and fatigued but resisting going to sleep?

Put on pajamas, make yourself cozy in bed with a teddy bear and the sound of falling rain, and close your eyes for fifteen minutes — no electronic screens allowed. If you’re still awake after that, you can get up again; no pressure.

Do you feel ineffective?

Pause right now and get something small completed, whether it’s responding to an e-mail, loading up the dishwasher, or packing your gym bag for your next trip. Good job!

Do you feel unattractive?

Take a goddamn selfie. Your friends will remind you how great you look, and you’ll help fight society’s restrictions on what beauty can look like.

Do you feel paralyzed by indecision?

Give yourself ten minutes to sit back and figure out a game plan for the day. If a particular decision or problem is still being a roadblock, simply set it aside for now, and pick something else that seems doable. Right now, the important part is to break through that stasis, even if it means doing something trivial.

Have you over-exerted yourself lately — physically, emotionally, socially, or intellectually?

That can take a toll that lingers for days. Give yourself a break in that area, whether it’s physical rest, taking time alone, or relaxing with some silly entertainment.

Have you waited a week?

Sometimes our perception of life is skewed, and we can’t even tell that we’re not thinking clearly, and there’s no obvious external cause. It happens. Keep yourself going for a full week, whatever it takes, and see if you still feel the same way then.

Always keep sweats, comfy shoes, makeup wipes, condoms, gum, a phone charger, a hair brush, and taxi fare in your purse/car.

- Wipe front to back

- Don’t use body washes or scrubs when cleaning your downstairs area. A little water goes a long way. Make sure to wash all around the vulva and gently get around your clitoris. USING YOUR FINGERS TO WASH IS BEST. Your vagina and vulva have natural bacteria and oils that are disrupted if you use soaps and sprays/ if you wash too harshly or excessively. They are delicate little things.

- SOAPS ALSO CAUSE VAGINAL DRYNESS

- DO NOT USE DOUCHES ever ever ever!!!

- Always pee after sex to prevent UTIs

- Coconut oil can be used for just about anything: shaving cream, moisturizer, lip balm, deep conditioner, cooking, insect repellent, makeup remover.. the list goes on. Get unrefined virgin coconut oil and you’ll smell and feel great. A little goes a long way so don’t over do it.

- EXFOLIATE at least once a week. You can buy an exfoliator at any drug store but I like to make my own but DO NOT use on your lady bits.

***1/2c coffee grinds, 2-3tbsp coconut oil, sea salt

***1 1/4c white sugar, 1/2c olive oil, 3tbsp lemon juice (good for legs, DON’T USE ON FACE OR VAGINA)

- DON’T EVER use sugar on, in, or around your vagina and try to avoid using brown sugar or hard scrubs on your face

- You can experiment a lot with your bath water and different things you can put in it. I just found some really great recipes for detox baths:

***1c ground up oatmeal, 1c epsom salts, 2tbsp lavender buds.. Mix all the ingredients and add 2-3 spoonfuls to your bath water

***1c epsom salts, ½ baking soda, 10 drops of essential oils

***1-2c milk, ½ pure honey

***Add 6-10 green tea bags to your bath water

- Essential oils in a bath are great…. Just some examples and benefits: Lavender is calming, Grapefruit is energizing, Peppermint helps with fatigue, Chamomile and Rosemary help with headaches and are also calming.

- YONI OIL by Goddess Body is amazing. It helps restore the balance of your yoni aka vagina and it is also antibacterial!!! Be careful if you’re buying from a different brand because different brands have different mixtures and some aren’t very good for you.

- THIS IS VERY IMPORTANT!!!!! Oils and oil based products break down the material in condoms which causes breaks or tears!!!!! If you plan on gettin some please do not put oils around your vagina for your own safety!!!!!!

- Face masks are great for skin health and relaxation. Some of my favourite recipes are:

***1 banana and 1tbsp honey

***Plain yogurt

***1tbsp honey and 1/2tsp each of cinnamon and nutmeg (doubles as a sweetener for Chai tea)

- Shave downward or diagonally when shaving your bikini line. USE MENS’ RAZORS. Pat dry with a cold face cloth immediately after shaving to close pores and use a non-scented lotion to prevent irritation and razor bumps.

- If you have crusty ass feet exfoliate them in the bath, pat dry then use Burt’s Bees Coconut Foot Cream and put on socks right after. If they’re really bad, put this cream on before bed and sleep with socks on. This is especially good during cold weather.

- Make sure to moisturize every day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

- When washing your hair; shampoo your roots and condition your tips.

- Don’t go to bed with you hair wet. Rub coconut oil into your scalp and brush it out before bed, wash in the morning.

- Massage your scalp with aloe vera for at least 30 seconds before you go to bed/ before you wash your hair to promote hair growth.

- The more you touch and pick at acne the more oily your face will get.

- Dilute 1tsp of apple cider vinegar in 1c of water for a natural facial toner.

- Try to reduce your sugar intake to prevent acne and yeast infections.

- Cranberry juice works better than pineapple juice. Drink lots of this and AT LEAST 2L of water a day to keep your body healthy.

- Green/ Black tea, fruits, veggies, yogurt, and WATER all support good vaginal health and just overall body health.

- KALE IS A GOD SEND. It tastes better than spinach and you can put it in a smoothie, mix it in with your salad, bake and season it for kale chips, or just eat it as is. It’s extremely high in iron which is good if you’re anemic and get light-headed/dizzy during your time of the month.

- Eating healthy promotes good mental health as well as physical health so keep your brain healthy too!!

1. Have a good, long, body-shaking cry.

2. Call a trusted friend or family member and talk it out.

3. Call in sick. Take comp time if you can. Take a mental health day.

4. Say no to extra obligations, chores, or anything that pulls on your precious self-care time.

5. Book a session (or more!) with your therapist.

6. Dial down your expectations of yourself at this time. When you’re going through life’s tough times, I invite you to soften your expectations of yourself and others.

7. Tuck yourself into bed early with a good book and clean sheets.

8. Watch a comforting/silly/funny/lighthearted TV show or movie.

9. Reread your favorite picture and chapter books from childhood.

10. Ask for some love and tenderness from your friends on social media. Let them comment on your post and remind you that you’re loved.

11. Look at some some really gorgeous pieces of art.

12. Watch Youtube videos of Ellen DeGeneres and the adorable kids she has on her show.

13. Look at faith-in-humanity-restoring lists from Buzzfeed.

14. Ask for help. From whoever you need it – your boss, your doctor, your partner, your therapist, your mom. Let people know you need some help.

15. Wrap yourself up in a cozy fleece blanket and sip a cup of hot tea.

16. Breathe. Deeply. Slowly. Four counts in. Six counts out.

17. Hydrate. Have you had enough water today?

18. Eat. Have you eaten something healthy and nourishing today?

19. Sleep. Have you slept 7-9 hours? Is it time for some rest?

20. Shower. Then dry your hair and put on clothes that make you feel good.

21. Go outside and be in the sunshine.

22. Move your body gently in ways that feel good. Maybe aim for 30 minutes. Or 10 if 30 feels like too much.

23. Read a story (or stories) of people who overcame adversity or maybe dealt with mental illness, too. (I personally admire JK Rowling’s story.)

24. Go to a 12-Step meeting. Or any group meeting where support is offered. Check out church listings, hospital listings, school listings for examples.

25. If you suspect something may be physiologically off with you, go see your doctor and/or psychiatrist and talk to them. Medication might help you at this time and they can assist you in assessing this.

26. Take a long, hot bath, light a candle and pamper yourself.

27. Read these inspirational quotes.

28. Cuddle someone or something. Your partner. A pillow. Your friend’s dog.

29. Read past emails/postcards/letters etc. from friends and family reminding you of happier times.

30. Knit. Sculpt. Bake. Engage your hands.

31. Exhaust yourself physically – running, yoga, swimming, whatever helps you feel fatigued.

32. Write it out. Free form in a journal or a Google doc. Get it all out and vent.

33. Create a plan if you’re feeling overwhelmed. List out what you need to do next to tackle and address whatever you’re facing. Chunk it down into manageable and understandable pieces.

34. Remember: You only have to get through the next five minutes. Then the next five. And so on.

35. Take five minutes to meditate.

36. Write out a list of 25 Reasons Why You’ll Be OK.

37. Write out a list of 25 Examples of Things You’ve Overcome or Accomplished.

38. Write out a list of 25 Reasons Why You’re a Good, Lovable Person.

39. Write out a list of 25 Things That Make Your Life Beautiful.

40. Sniff some scents that bring you joy or remind you of happier times.

41. Ask for support from friends and family via text if voice-to-voice contact feels like too much. Ask them to check in with you via text daily/weekly. Whatever you need.

42. Lay down on the ground. Let the earth/floor hold you. You don’t have to hold it all on your own.

43. Clean up a corner of a room of your house. Sometimes tidying up can help calm our minds.

44. Ask yourself: What’s my next most immediate priority? Do that. Then ask the question again.

45. Read some poetry. Rumi, Hafiz, Mary Oliver are all excellent.

46. Take a tech break. Delete or deactivate social media if it feels too triggering right now.

47. Or maybe get on tech. If you’ve been isolating maybe even interacting with friends and family online might feel good.

48. Go out in public and be around others. You don’t have to engage. But maybe go sit in a coffee shop or on a bench at a museum and soak up the humanity around you.

49. Or if you’re feeling too saturated with contact, go home. Cancel plans and tend to the introverted parts of yourself.

50. Ask friends and family to remind you that things will be OK and that what you’re feeling is temporary.

51. Put up some Christmas lights in your bedroom. They often make things more magical.

52. Spend a little money and treat yourself to some self-care and comfort. Maybe take a taxi versus the bus. Buy your lunch instead of forcing yourself to pack it. Buy some flowers that delight you.

53. Make art. Scribble with crayons. Splash some watercolors. Paint a rock. Whatever. Just create something.

54. Go wander around outside in your neighborhood and take a look at all the lovely houses and the way people decorate their gardens. Delight in the diversity of design.

55. Go visit or volunteer at your local animal rescue. Pet some animals.

56. Look at photos of people you love. Set them as the wallpaper of your phone or laptop.

57. Create and listen to a playlist of songs that remind you of happier times.

58. Read some spiritual literature.

59. Scream, pound pillows, tear up paper, shake your body to move the energy out.

60. Eat your favorite, most comforting foods.

61. Watch old Mr. Rogers’ Neighborhood videos online.

62. Turn off the lights, sit down, stare into space and do absolutely nothing.

63. Pick one or two things that feel like progress and do them. Make your bed. Put away the dishes. Return an email.

64. Go to a church or spiritual community service. Sit among others and absorb any guidance or grace that feels good to you.

65. Allow yourself to fantasize about what you’re hoping or longing for. There are clues and energy in your reveries and daydreams that are worth paying attention to.

66. Watch Autonomous Sensory Meridian Response videos to help you calm down and fall asleep at night.

67. Listen to monks chanting, singing Tibetan bowls or nature sounds to help soothe you.

68. Color in some adult coloring books.

69. Revisit an old hobby. Even if it feels a little forced, try your hand at things you used to enjoy and see what comes up for you.

70. Go to the ocean. Soak up the negative ions.

71. Go to the mountains. Absorb the strength and security of them.

72. Go to the forest. Drink in the shelter, life and sacredness of the trees.

73. Put down the personal help books and pick up some good old fashioned fiction.

74. Remember: Your only job right now is to put one foot in front of the other.

75. Allow and feel and express your feelings – all of them! – safely and appropriately.Seek out help if you need support in this.

76. Listen to sad songs or watch sad movies if you need a good cry.

77. Dance around wildly to your favorite, most cheesy songs from your high school years.

78. Put your hands in dirt. If you have a garden, go garden. If you have some indoor plants, tend to them. If you don’t have plants or a garden, go outside. Go to a local nursery and touch and smell all the gorgeous plants.

79. If you want to stay in bed all day watching Netflix, do it. Indulge.

80. Watch or listen to some comedy shows or goofy podcasts.

81. Look for and Google up examples of people who have gone through and made it through what you’re currently facing. Seek out models of inspiration.

82. Get expert help with whatever you need. Whether that’s through therapy, psychiatry, a lawyer, clergy, let those trained to support you do it.

83. Educate yourself about what you’re going through. Learn about what you’re facing, what you can expect to feel, and how you can support yourself in this place.

84. Establish a routine and stick to it. Routines can bring so much comfort and grounding in times of life that feel chaotic or out of control.

85. Do some hardcore nesting and make your home or bedroom as  cozy and beautiful and comforting as possible.

86. Get up early and watch a sunrise.

87. Go outside and set up a chair and watch the sunset.

88. Make your own list of self-soothing activities that engage all five of your senses.

89. Develop a supportive morning ritual for yourself.

90. Develop a relaxing evening ritual for yourself.

91. Join a support group for people who are going through what you’re going through. Check out the listings at local hospitals, libraries, churches, and universities to see what’s out there.

92. Volunteer at a local shelter or hospital or nursing home. Practice being of service to others who may also be going through a tough time.

93. Accompany a friend or family member to something. Even if it’s just keeping them company while they run errands, sometimes this kind of contact can feel like good self-care.

94. Take your dog for a walk. Or borrow a friend’s dog and take them for a walk.

95. Challenge your negative thinking.

96. Practice grounding, relaxation techniques.

97. Do something spontaneous. Walk or drive a different way to work. Order something new off the menu.Listen to a Spotify playlist of new songs.

98. Work with your doctor, naturopath or nutritionist to develop a physical exercise plan and food plan that will be supportive to whatever you’re facing right now.

99. Pray. Meditate. Write a letter to God/The Universe/Source/Your Higher Self, whatever you believe in.

100. As much as you can, please try and trust the process.

1. Become aware of how and when you tearing yourself down.

2. Now that you can catch yourself doing it. Offer counters to the negative self talk. A really useful thing I read was to talk to yourself almost the way you would child. Gentle and patient. Even when they fuck up.

3. Take time to celebrate your small accomplishments. You’ve been attacking yourself for every little mistake. Apply that same fervor to the positive things in your life. Did the dishes even though you didn’t want to? Fuck yeah! Got up and took shower? YES!!! You are taking positive steps to feeling better. Celebrate it.

4. Make lists of things you’re good at/ like about yourself. The first time I did this the only two things in my list we’re that I liked my hair and I had good friends. It was start.

5. Don’t beat yourself up if you screw up steps 1-4. It’s counter productive. When I catch myself calling my self stupid for some mistake or other my response now is,“We don’t talk to ourselves like that anymore. What’s something constructive that could actually help solve the problem.”

Most of the time that seems to work. Not always. But more and more Everytime.

Ridiculously small kitten: “Myam myam myam. Njam njam njam njam njam njam njam! Myam myam myam nyam nyam myam. Mmmam. Mrrrrram. Meep!”

yoooooooooooooooooooooooooooooo

FUCKIN YOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

no BULLSHIT I KID YOU NOT! Look what I found while walking Home…..

OH MY GOD

OH MY F*CKIN GOD

THIS POST FUCKIN WORKS?!?!?! THIS IS PAST A COINCIDENCE NO WAY!??! NO FRIGGIN WAY!!!