Naamloos

Today I wanted to share some tips on how to make studying easier despite mental illness. I chose to mention anxiety and depression specifically because it’s what I have experience with.

Give yourself time -I know this one is easier said than done, especially when your illness makes you procrastinate. But this will help you fight overwhelm so much I promise. Try to start doing things as soon as you can. Talk yourself into starting. Just starting, nothing more.

Divide tasks into smaller chunks -If you give yourself time, then you can work small piece by piece. Writing 10 page essay is overwhelming as hell but knowing you have to write a few words per day or just do research will help you dial the feelings down a bit.

Just start -Tell yourself you have to do this just for 5 minutes. Just 5 minutes. Nothing bad can happen to you in 5 minutes. This will get you started and once you’re in it and going, you should be able to continue for a lot longer.

Something is better than nothing -You might not be able to memorise all 20 pages or write the entire essay right now, but if you start and learn one page or write half a page, you’re already moving forward.

Done is what we’re going for -Just get it done. Not perfect, not even good. Just done. Because sometimes it’s the best thing you can do for yourself.

It’s never as important as it seems -Things always seem huge and scary but ultimately, it’s never that bad. Hell, if you really zoom out you’ll realise the most important thing is just staying alive and a bad grade isn’t going to kill you.

Priotitize -Sometimes you just won’t have the energy to do everything, so pick the most important ones and leave the rest. You might come back to it later, you might not.

Ask for help if you need it -Ask teachers, ask friends. Know you’re not alone.

Be kind to yourself -Do not beat yourself up over failing things or feeling like you’re not doing as well as others. Just realise that unlike healthy people, you’re dragging this huge boulder. Sometimes lighter, sometimes heavier, but it’s always an extra weight. And yet you’re running the same race and you’re surviving. You should be proud of yourself.

Relax properly -Make time for yourself. Do things that doesn’t involve mindless scrolling. Get all the rest you need.

Keep a schedule, but start small. Plan one thing you do every day and build from there. For me. it was watching an episode Game Grumps at 4:00pm. From there I would schedule other activities around my “treat” and this helped me fill the day with more than just lying in bed.

Speaking of bed, don’t let anyone shame you for sleeping more. Depression takes it tole on your body and sometimes all it needs is more rest. That said, getting up and doing something else, no matter how small, even just moving to a char, will have a better impact.

Wash your face!! Don’t worry about facial cleansers, just water a a clean wash cloth. Try to do this twice a day if you can. It does wonders.

In order to get out of a panic attack quicker, name things around you that you can sense. What do you hear? What do you see? What do you smell? What can you feel? Ground yourself in reality.

Brush your teeth. Even if you only do it at bedtime, and if you have the energy, try flossing and using a mouthwash (I use ACT kids watermelon flavor because it’s more fun, making me WANT to use it) Your teeth and dentist will thank you.

Positive Self Talk. My therapist taught me to counter negative feelings with positive ones, even if they don’t correlate, try saying something positive about you or your life if a negative feeling comes up. It does work if given enough time. Keep doing it, over and over.

Depression lies to you, it is always lying. More often than not, you are a victim and your trauma is not your fault. You did those things because you had no other choice, you were just trying to stay afloat.

Of course, you should take accountability for yourself hurting someone else, but if the only one hurt is you, do not put pressure on yourself.

Create something! It can be so cathartic! And guess what, it doesn’t have to be a drawing or a story, you can make a gif or edit your favorite photograph in photoshop. You can have a journal, or perhaps bake something! Create Create Create!!

Don’t be shy about asking for medication, like a good therapist, you have to find the right meds. Sometimes it’s more than one pill, or a “cocktail” of medications that will help. Some anxiety stuff helps with depression, and vise versa. (also don’t be shy in asking to take more or less of a certain medication if needed, but consult your doctor first before trying anything at home!)

If you have to quit a depression medication, (I’m sure this is the same with anxiety medication, but don’t quote me) you CAN NOT quit cold turkey. That can make things worse. You have to titrate down, meaning you have to take the dosage in increments. (10mg > 5mg > 3mg)

Baths can be difficult, but if you spruce them up with some fancy bubble bath or a nice bath bomb, it can be viewed as a treat.  In the same vain, do something fun while shower, but some shower crayons and draw on the walls! Make it enjoyable.

Treat Yo’ Self. My treat is a birthday cake flavored cupcake and some of my favorite of juice. You can make your special treats anything! Treat yourself daily if you can, use that expensive lotion, or spurge some of your savings on a collectable. Even if your treat is something small, like a snack at the gas station, do it. No matter how small, if you can find a reason to feel joy, you’re doing it right.

Ask for help, even if you’re asking for something small to begin with. (Sometimes the little comforts help more than anything) Don’t keep your feelings bottled up, talk to a professional if you can afford it (there are places for those of us who are low income, and they can help you with payment plans. Therapy doesn’t have to cost hundreds of dollars)

Yes, you are allowed to switch therapists and shop around. When I went to therapy, the first session was very general and didn’t delve into my problem.s. It was me simply feeling out the therapist and seeing if they were right for me.  The best thing that happened, was the fact that she suggested a different therapist who specialized in art therapy. We clicked instantly.

In ADDITION to medication, there are supplements that can help with depression and anxiety. Do some research and see if adding these into your routine would be right for you. (Important Note: don’t rely on these alone to help like actual medication, they are as the name suggests, supplementary. And what works for one person, may not work for you. Experiment.)

Find reasons to get out of bed, whether that be feeding your pet, or hugging a sibling, watching your favorite TV show in the living room, or watering plants in your garden. Sometimes caring for others helps you care for yourself.

Get some fresh air if you have the energy. Open a window, or sit outside for five minutes in the sun. Soak it in if you can. Take a trip with a friend to do some errands, and leave the car window down so the wind hits your face. Nature is healing.

Drink lots of water! Juice is okay, and any drink is better than nothing but a fresh glass of ice water can be very refreshing and calming.