Mental Wellness: 11 Mindful Tips for Tough Days
Photographer: Mellissa Receveur Photography
Real Talk: I am writing this to share that I am still in the trenches and I want to share some things I am activities doing to help. Thank you for reading.
“Adversity introduces a man to himself.” - Albert Einstein
Peace out January 2020 … in other words fuck off!
January was not my month. January for the past few years have Brought on some major triggers from my dad’s passing and traumas from my miscarriage. I was slipping in December but January was tough, my anxiety was amped up for the new decade and it is decided to run away on me. And my best attempts to be calm and use my tools I still feel like a helpless hostage. During the day I am ok, I sleep busy, unpacking, cleaning, chasing Atlas, but at night when the world is still my thoughts come out to play.
They told me no one cares about me, that I am worthless and that I am a burden when I share about my struggles or ask for help. I felt people that I thought cared for me felt a sigh of relief that I am gone and that they don’t have to deal with me. It stung when I saw photos of my friends hanging out. I cried myself to sleep and hated going to bed because of these thoughts. Then they changed to horrific terrors. Intrusive thoughts and death thoughts haunted me. I felt I would never sleep calmly. So I pushed more into my work as this was the only time those thoughts would leave me alone. Then I began to fight back I was tired of these thoughts and lies controlling my life. I turned to higher powers and support, talking to people. I called the helpline multiple times. I went to try and find a counselor to speak with (though I was too worried to follow through… I don’t have the time, I don’t want to relive my trauma.. these excuses and are procrastination)
Things got a little better and then I started school, I really enjoy it but it is pushing me way out of my comfort zone and pushing me to remove my self limiting beliefs around my business and my purpose.
Bell Let’s Talk day came around and I shared that blog post. But that night before I started to have shortness of breath and a pain in my right shoulder. I wasn’t able to take a full breath without pain, so I went to bed. I did more self-care ritual of calming oils and magnesium and tried to meditate but it hurt to breathe, I was able to sleep.
The next day my shoulder was pretty sore and it was ok but got worse in the evening, and then Thursday evening I started showing my symptoms of a heart attack. This now began to freak me out, I was having a lot of chest pain and shoulder pain, my arm and fingers were tingling and going numb, I was having issues breathing properly and I was feeling like I was going to vomit.
I called 811 and they suggested that I go to Emergency or call 911. My ego said that this isn’t an emergency and I can’t call 911. *** If you are having these symptoms just call or go into the hospital. It is better to be safe!
So it was 9 30 pm and I drove myself to the nearest hospital, and I received a chest X-rays, EKC, and blood work and all results can back fine. I was told to take a muscle relaxer and sent home at 2 am.
I was relieved and annoyed, damn you anxiety you had me convinced!!! So the past week I have been more diligent on my wellness and here are a few things I have done with mindfulness to help.
**If you are having chest pain, or shortness of breath please call 911 or go to the nearest emergency
** If you are in crisis please call the helpline, there are people who care about you and people who want to help
call - 1-800-SUICIDE (1-800-784-2433)
Website: https://www.healthlinkbc.ca/mental-health-substance-use/resources/crisis-line
11 MINDFUL THINGS TO DO |
Talk to Someone:
I understand that our minds can try and convince us that we are not worthy to call for help, or that our situation is not as critical so we shouldn’t call the hotline. My friend if you feel you need to talk to someone please pick up the phone and call. Or call to speak to a counselor. Having someone that is an outside view can really be helpful. And their training is so great. I know it can seem like a big task but I just encourage you to try, or call up a friend for a family member and ask them to come over for tea. Spending quality time with a friend and maybe having a 10-second mindful hug can really boost you.
2. Mindful Meditation and Yoga:
Yoga and mindful meditation practices can be so beneficial for our minds and our bodies. (reduce our stress, support our mental health, helps with anxiety and depression, and can support healthy sleep amongst many other benefits) if you are new to this check out my guided meditation and stick around for new meditations and yoga videos. When I could practiced yoga at least 4 times a week at home, but when my shoulder and neck were in such pain I focused on gentle shoulder and neck stretches to release tension or soft and gentle breathing exercises.
3. Journaling
Our brains can be funny and very intelligent so journaling and brain dumping a technique that can all you to release some of the thoughts that are in your mind swirling and whirling. This is where you spend 5 - 10 minutes of freewriting in a journal. There is no structure or any logic, just write the first things that enter your mind. You can start with “Today I am feeling…..” I often have many insightful things that come up. When I did this exercise the other day the words flowed out of me and when I stopped and read it I was in shock that this was what I was feeling and it felt like a weight was lifted off of my shoulders.
4. Get Inspired:
When I am trying to pull myself out I watch youtube videos that are of motivation or inspirational in the morning as I get ready... like this one! motivational video anxiety and depression I created a ritual around listening to these motivational videos to feed my soul even when I am feeling good. I definitely notice a difference when I have stopped listening to them for a while.
5. Affirmations:
Affirmations are a practice of repeating a truth in your mind as it uplifts and affirms what you wish to feel. We often affirm ourselves with negative things and it becomes a point that it is all that we see, feel and hear. I encourage you to use these affirmations when you are in mindfulness activities, this allows them to drop deeper into your subconscious.
I am strong, I am loved, I am worthy, I am enough
You can download my affirmations here
6. Time Exploring Nature:
Take the time to get outside and allow your body to move, focus on being outside mindfully. What do you see, what do you hear, what do you smell, what do you feel? Notice the elements around you.
7. Spark Creativity:
Take some time to use your working brain for creative projects! This can be painting, drawing, coloring, knitting, pottery just to name a few!
8. Essential Oils:
Essential Oils such as the “feelings kit” that I can offer is a collection of oils that help with big emotions and when you need that emotional support. I add them in the diffuser, or in a hot bath, or a drop in my palm and I rub my hands together and bring to my nose to inhale and exhale deeply 3- 5 times.
9. Sleep
Our mind needs to sleep. Personally, this is my biggest challenge. I like to have my Sleep Support routine of my lavender, cedarwood and northern lights black spruce in my diffuser, and meditations and breathing techniques and I repeat my affirmations and I tell myself all the things that challenge my anxiety and depression.
10. Cozy with a Good Book
Sometimes we just need an escape, and although a trip to the beach in winter would be wonderful sometimes an escape in a good book is more practical. These books can be a fictional book or a self-help book! I tend to gravitate to self-help books and personal developments but it can be whatever!
11. De-clutter:
Declutter and tidy, this goes for the thoughts in your mind, and the environment around you. Take a timer and set it for 15 minutes and pick an area to tidy and declutter. It does feel nice to clean, move things around and get new energy circulating the home.
Well, there you have it some tools that I have been using to help me with this hard season. I hope that you enjoyed and stay tuned for more supportive content.
Sending love and light
Darrien Minnie