To ask how you manage your mental health?

[TheDeuteragonist]

This kind of stems from the 'I'm not okay' thread.

If you are in 'crisis' or struggling with your mental health, how do you manage it?

What kinds of things constitute self care for you?

Who do you talk to? Do you talk at all?

I ask because I'm struggling and I don't have a lot of strategies to manage how I feel so I could do with some ideas.

Knowing when feeling down is becoming depression.

Sought CBT for intrusive thoughts.

Swimming and waking daily if able to.

Cut back on alcohol.

Rest when necessary.

See GP if necessary.

While waiting for bad spell to pass, be forgiving of self.

Pets. Nature. Reading

italics fail

I hope you're okay, @esk1mo

I have called the GP for an appointment as my anxiety is through the roof.

From the suggestions in this thread I'm trying not to beat myself up about it and be kind - it is very hard.

to all

Sorry you’re backsliding OP. It’s good that you’re trying to do something about it.

I’m shit at managing crisis, hence MH involvement.

If things are going wrong, I usually get physically checked out (iron etc) and let medical ppl know things aren’t great.

If I need to talk to anyone it depends how bad the problem is. If it’s a general life problem, talk to friends. If it’s a dark problem, the Samaritans/MH people.

Self care: NO ALCOHOL! Doing some craft/colouring, something that doesn’t take concentration and is cheerful as colourful. Remembering to meet up with people. Getting washed. Eating. Getting outside each day. Lowering my expectations of myself.

Are you getting any RL help OP?

X post...glad you’ve made an appt OP

Having a good longterm therapist is the number one for me. I see a private one, and have a good relationship with her, and I could contact her in a crisis outside our sessions, too, if I needed to.

I'm back on medication again after trying once again to quit it, and things getting worse. I sought out a GP who I heard is decent with mental health issues, and I see her fairly regularly, since I don't qualify for CMHT care.

In a bad crisis, it's hospital for me. Luckily not been an inpatient on a psychiatric ward for more than ten years. But I do end up seeing the RAID team in the hospital every now and again, and that intervention (and meds they've given me short term) have tended to bring the situation back to a more normal level. I now have a good PRN medication in place that's prevented me from getting that bad.

As to preventing things from getting that bad...

I have to be careful with my stress (too much) and sleep (too little) levels, as those are the two things that will affect my mental health really badly and can easily lead into a crisis. This means that I've had to arrange my life to minimize stress as much as I can, and I use sleep hygiene and meds to make sure I get enough sleep.

I talk to DH about my mental health, and it helps to be open (with the right people!) about it. I have other supportive people in my life now, too, who I don't need to pretend for. I also frequent a peer support website.

Self care for me also means trying to eat mostly healthy food and regularly (I have an eating disorder), to get some fresh air regularly, and to do things that bring me enjoyment (crafting, audio books, podcasts, games, an art group I attend, catch ups with friends whenever possible, a box set with DH, a long bath with a magazine etc).

To add, I think you need to find the things that'll work for you, as not everyone will benefit from the "common" tips. Eg. the vigorous exercise that's mentioned here many times tends to make my mental health worse and trigger my eating disorder, so I'm intentionally sticking to things like walking and doing my physio.

Hi TheDeuteragonist

Well done for making the appointment with the GP!
I went to the GP, got medication and counselling but to be honest what helped me were the little daily things I did. I made a list of activities which are either good for mental health or that I've always wanted to do and made sure to do at least one per day.

E.G.
pamper myself (paint my nails, face masks etc.)
go to cooking classes
practice mindfulness
journal
adult colouring books (great for anxiety!)
see my friends at least once a week even if I'd rather stay home
exercise in some form
etc. etc.

I also cut out bad stuff, people who weren't good for me, too much sugar (kept some though because it's so nice), stopped working too much...

MeanTangarine - that is a great post (list of things to do), thank you!

I bake, or do something impulsive. Like going to the park without planning it, or hopping in the car and going somewhere nice. It helps me feel back in control and distracts me, plus it builds up my self esteem.

For people who have found good therapists, how did you go about this? I don't really know where to start.

For people who have found good therapists, how did you go about this? I don't really know where to start.

www.bacp.co.uk/ and www.rscpp.co.uk/ are good websites to look for therapists near you. I'd recommend finding someone who is accredited by either BACP or UKCP, to make sure you get someone properly trained.

You can contact a private therapist directly without a referral. Many offer an initial appointment free or with a lower charge, where you can meet them, ask questions and a get feel to see if the person is someone you'd feel comfortable working with. There's no obligation to continue with them after the initial meet up, so you can try and see several, to find someone who feels right to you.

It might be worth having a quick read about different types of therapies out there, and think a bit what sounds like something you'd want, so you can maybe narrow down the list of therapists by seeking those who provide that kind of therapy. Although I think it's widely agreed that the type of therapy matters less to an outcome than being able to feel comfortable and have a good working relationship with the therapist.

I found my therapist through the BACP website. Really picked her somewhat randomly, because she mentioned she works with people with my original diagnosis (BPD - I was worried that some therapists might be put off by this). I didn't have a specific kind of therapy in mind, and really tried not to overthink it. As it turned out, I went for the initial meeting with her (full of nerves), and it just clicked. I felt she was easy to talk with and empathetic, despite being a bit quirky. I decided against trying to find some "perfect therapist" out there, and just went with my positive gut feeling with her.

Oh, I forgot grounding techniques. Can be really effective if anxious or PTSD thoughts are intruding. Just something really simple to remind yourself that you're in your present moment and you're safe. Tapping both shoulders repeatedly, wiggling your toes, looking at specific items in the room etc.