You Can Do All Things: Drawings, Affirmations and Mindfulness to Help with Anxiety and Depression (Latest Kate)

by Kate Allan

My struggles are real. They are valid. But they do not define me. I am so much more.

The most important lesson I learned was to recognize and diagnose the problem. Once you know exactly what you’re facing, you can at least attempt to fix it.

The good thing to know about anxiety is that it’s just one big mind game. The trick is to recognize it for what it is, and catch it early before it spirals into a panic attack. And even when panic attacks actually occur, you can exercise mindfulness (“name the emotion, accept the emotion, understand the emotion is separate from you”) and deep breathing to bring it all back down to reality.

There is always hope. There are so many approaches to, and treatments for anxiety disorders that I feel confidently that ANYONE can be helped. No one has to be forever ruled by their fears.

“Hey, you never feel like you’re good enough; you never feel qualified, but you always manage a way through anyway.”

Common Causes of Low Self-esteem: 1.Disapproval by Authority Figures 2.Uninvolved or Preoccupied Caregivers 3.Bullying 4.Academic Difficulties 5.Trauma 6.Restrictive or Unforgiving Belief Systems 7.Society and the Media

So, what can be done? I have been helped by these things: ♥Choosing to be my authentic self; not reshaping myself to fit someone else’s standard, whether that’s my physical appearance or behavior. ♥Only embracing relationships where I am respected and accepted for who I am. ♥Being honest with myself and my loved ones about my insecurities and challenges; owning it. ♥Showing the kindness and understanding to myself that I would show a friend. ♥Reframing: looking at past events and choices with understanding and compassion and without judgment.

The conclusion I have come to is that feeling inadequate doesn’t really mean anything, it’s just another lie our brain tells us.

Where Self-Hatred Occurs: 1.When a person perceives a defect in themselves that differentiates them from their social group 2.When a person’s self or actions conflict with their standards (Shame) 3.When a person feels they have violated a moral standard (Guilt)

I wish adult me could talk to that little kid and let her know she was a good kid. That the anxiety she felt couldn’t hurt her, and the way adults reacted to her were their issues, not reflections of baby Kate’s worth as a person.

The truth is you deserve just as much kindness and compassion as you show others.

Sometimes the most vulnerable parts of you are the most relatable. Sometimes they’re the most beautiful.

My trick of getting through feeling overwhelmed is to take my time thinking about what I want to do, and just take that one step in the direction that makes the most sense. And then I honestly just do that over and over again. It sounds overly simple, but it honestly works.

when you have a LOT going on at once, it definitely can feel like tiny steps aren’t enough, especially when it takes you so long to finish one small task. The truth is, though, that progress adds up. Small steps lead to big accomplishments. I have to remind myself every time I feel discouraged that I don’t get anywhere if I don’t AT LEAST try. Have you looked back recently and seen how far you have come? I bet you that you’ve made lots of progress in many ways. I bet you’ve survived lots of things that at the time felt impossible to get through.

How I Deal with Feeling Overwhelmed: 1.STOP. Breathe. Get your heartrate back to normal. Have a good cry if necessary. (Seriously. It helps.) 2.Simplify. What is the overall goal for RIGHT NOW? What is the first step? 3.Cut out whatever is unnecessary. Learn to say no. Set boundaries with yourself and others. Budget your time and focus. 4.Take a break if you need it. We ALL need rest days. If you don’t take time to recharge, you are going to burn out. 5.Recognize progress and reward yourself!

Being overwhelmed is a sign that we are trying. Being overwhelmed shows that you are not content to remain stagnant. Being overwhelmed is an indication that it’s time for some healthy changes to take place.

I now realize after going through years of therapy that feeling hopeless is just a sign that my mental fortitude has slipped and that my chosen coping strategies are not meeting my challenges adequately. So, hopelessness is not a signal that life is bad or that my problems are impossible. It’s just a weirdly dramatic notification from my brain that I am not keeping up my self-care, and that I need to reach out and connect with somebody.

MOST IMPORTANT Mental Health Checklist: 1. Did you sleep well? 2. Have you eaten? 3. Did you connect with anyone today?

The thing about hitting rock bottom is that it ALWAYS points to another issue; it never truly means the situation is hopeless. It never means you are permanently stuck. And it never means that life gets worse from here.

The important thing to note is that it’s ALL TEMPORARY; even though every time it feels like the world is ending, that all there is left is pain and that I won’t ever feel connectedness, love, contentment, or safety ever again. Those perceptions are ALL LIES. The truth is I have a mental illness; my brain is misbehaving.

YOU DESERVE TO SEE TOMORROW. And it will not be as terrible as your mind says, I promise.

here is a list of self-care ideas that I’ve found personally helpful: 1.Lighting a few candles or stringing up some twinkle lights 2.Creating, whether it’s drawing, baking, or writing a love note to someone I care about 3.Organizing, decluttering a specific space, or cleaning 4.Taking a bath or a long shower 5.This ritual: breathe deep, close your eyes, relax your jaw, stretch, and let out a BIG sigh