Trigger warning: Discussion of mental illness, mental 'breakdowns' and medication.
I'm no stranger to complete mental breakdowns. From panic attacks that immobilize me, to debilitating OCD symptoms, to being curled up on the floor wishing you could just evaporate and be gone forever, to self harm, to intense mania that makes you kiss random boys, spend too much money online or try random drugs. I've been through most of it.
I'm lucky to have an awesome therapist, an amazing boyfriend, a hilarious younger brother, a couple of great friends who understand my mental illnesses (shoutout to Emily, Mia, Julia, Makenna, Gabe, and Nomi) and I also have (one) awesome parent. Because of my amazing supports, I've learned some really great coping mechanisms. My mental health crisis toolbox is less a physical representation of actual tools, and more an internal picture I can conjure up in my mind to remind me what I have at my disposal. And now, I'm going to share it with you! Plus, it'll be good for me to have all these awesome strategies written down somewhere. So let's get into it.
The first thing that comes to my mind is breath. Specifically this one breath trick, called Dragon Breath, that I absolutely love for panic or OCD attacks. Place one finger over your left nostril, breathe in through your right. Then cover the right nostril and breathe out hard through the left. Repeat. Also, I love 4-7-8 breaths. Breathe in to the count of four, hold for a count of 7 and exhale to the count of 8.
Water. It's important to stay hydrated during times like this. You don't want your body to crap out as much as your brain is. Plus, the more water you drink, the more times you'll have to get out of bed to go pee. Get those steps in! Which brings us to the next one...
Movement. It's so important to actually use a couple of your muscles at least once a day. Whether this is a super gentle stretch in bed, a ten minute yoga video, or a walk to the mailbox.
Animals. If you're lucky enough to have a pet, give it lots of love and cuddles. There's an actual science to this! Petting an animal actually stimulates dopamine production in both you and the animal. If you don't have one, borrow a friend's pet or go visit the local farm or animal shelter. Also, making sure you take care of the pet will give you a sense of purpose and another reason to get out of bed. Your dog needs a walk!
Art. I love creating things. Drawing (even though I suck at it), coloring, knitting, whatever floats your boat. If you hate art, even just scrawling words on paper in different colors counts and can help you get some of that grossness out of your head.
Meditation. Obviously I'm not a guru, or even a yoga practitioner, but I've been listening to guided meditations on Youtube and Spotify for years. If nothing else, they help me fall asleep.
Self harm alternatives (TW: SELF HARM). Now, this one is specific to folks who cut, burn, hit or pick and themselves - sorry, everyone else. Snapping a rubber band on your or placing ice on the skin can have a similar effect to any of those other methods of self harm. I know for some it's more about the physical release or experience of cutting, but hey. It's worth a try.
Apps. My favorites are CBT Thought Diary and What's Up? These two apps help put your crises into perspective and help you record how you're feeling.
Vitamins. B12, magnesium, and certain herbal supplements (like rhodiola, ashwagandha, St. John's wort, and maca root) can be super helpful. But DO NOT TAKE ANY OF THESE without your doctor's permission, because some of them can really fuck with you if you have a mental illness or are on medication.
Communication. I know when you're in crisis, you may want to just bury your phone and never talk to anyone again. It becomes incredibly hard to respond to texts and emails, and the last thing you want to do is call anyone. But, especially if you live alone, please please try to reach out to your loved ones, therapists, roommates, partners or friends. Talking helps. It's been scientifically proven.
Medication. Of course, not everyone likes this option. But sometimes, it's the band-aid that can help you through a rough patch. Unfortunately, getting a prescription (unless you already have one) does require health insurance, a trip to the psychiatrist or doctor, and a way of getting there. So if you're unemployed or have no car, this is a tricky one. Free clinics and emergency rooms do exist. Please don't be frightened of them. They are there to help.
Stay brave and strong, my readers. This too shall pass.
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