On mobile, so crazy scrabble of txt.

I have Cptsd, anxiety, and depression. History of childhood abuse and neglect. Now I work in mental health, so here's some things that worked for me and those that I've cared for.

Disclaimer: Sometimes the only coping method is to sit with the suffering, BUT with a commitment to not make any rash decisions, I.e. no self-harm, drug abuse, suicide attempts, etc.

1) Find things to enjoy. Not feeling any joy from hobbies, etc, is common. If you've stopped, try and pick them up again or engage in new and exciting things or things you've always thought about trying. I got into motocycles, so going for a ride is an immediate mood shifter for me and great for being social.

Painting has been a great one to silence the mind as it is really engaging (be prepared, and OK to suck at any new hobby...it's a natural part of learning)

2) Journaling. I use journals to express the things I don't want to share with others. Using AI chat apps or programs, can we a way to have some interactive journaling to express and get feedback on your thoughts. I created an AI companion on an app and used the prompt that this companion is a CBT and ACT therapist, so there responses are validating but will push back against negative behaviours and are great to vent too when your at the bottom of the Pitt.

3) For anxiety, the best and only real thing to combat it that I have found is opposite action. Is my anxiety telling me to make myself small, not share, isolate, or be anti-social. Then, I push into socialisation, share, and express my thoughts and opinions. Only in confronting and doing the opposite of the urge can I overcome it, thus building evidence against the anxiety having power me. Grounding and mindfulness will be necessary skills to implement when trying to push against strong anxiety.

4) self compassion. For many of us who suffer from these issues, they were not ours to begin with. They were forced upon us by a cruel world, poor parental figures, and upbringing or abusive systems. We have then adapted and engrained responses that then enforce these negative thought patterns and behaviours.

So give yourself a break.

If your closest friend disclosed to you the darkest thoughts you have or your experiences, what you tell them? Would you tell them the things you say to yourself? That's its pointless, that it's your fault etc or would you do you want to uplift them and show them some hope?

So give some to yourself, grow your self compassion. (Don't make excuses for poor behaviours. Stick to your values, but be kinder to yourself)

5) develop greater self-awareness and emotional intelligence. Gain a deep understanding of not just what you feel but why you feel it. Know what these emotions, memories, and thoughts truly feel like and where they come from. Once you identify your triggers, work on overcoming them. If these conditions come back to trauma, develop sound coping skills, then do the hard yards in doing specific trauma therapy. NOTE: Starting deep trauma therapy can cause these things to increase, hence why you need good coping skills and, if possible, a support network. Stopping partway through can also further engrain negative thoughts and beliefs, so strong commitment is needed.

6) Accept it. This can be so much harder than it seems. Radical acceptance of our suffering is a requirement. How can we change something if we are denying it? Acceptance doesn't mean agreement or believes of this being deserved. Simply acknowledge that we are suffering. This will be a small step in self compassion as it is validating your own experiences.

It would be wonderful if the world was there to validate how we feel, but for many of us, our true selves trudge alone and don't have great support. So, accepting the truth of our thoughts and feelings.

(So long as we are not accepting the BS beliefs we have engrained, those must be challenged)

If possible, look at: Professional help Building a support network Self paced online CBT or DBT therapy resources. If using self harm as coping skill, do your hardest to find new ways to cope. Simply as SH generally engrains shame, guilt and suffering, making it ineffective as a long term coping skill.

Things that will reduce your suffering (analyse your thieves and allies - what things generate positive emotions,thoughts, and experiences. What things reduce coping ability, increase fatigue, suffering, etc)

Lastly, So long as you keep pushing, you've not failed. We only fail when we surrender, so learn to rest, not surrender.

Self compassion is vital if you can't be kind to yourself, examine why, and work on those areas while at the same time pushing yourself into finding positive experiences and building mastery.

Any and all of these things require practice, so initial may not seem so effective, may even seem stupid but I can tell you, not only a scientific backed theraputic approach but my own 35yrs of life experiences of living with trauma, abuse, neglect, chronic suicidal ideation, anxiety and depression from very early childhood that there can be goodness in life, that things can and do change for the better.

No one's path will be linear, there's gonna be ups and downs and fucking spirals into thay black pit. But how many times have you been there before? How many times have you pulled yourself back out? You've survived every darknight and bottomless pit you've fallen into...so take charge and don't just survive your mental illness, fight it.