I have different coping strategies for different triggers.
Trigger 1. Stressed about an upcoming exam?
✔️ Start small with studying for that exam. Don't block out 8 hours + of studying but small increments. Set yourself the bare minimum so you can exceed expectations.
Say to yourself to just study for 30mins. That's it. Chances are, when you get to the 30 min mark, you'll want to continue. Set yourself the bare minimum goal.
✔️ Get your emotional support water bottle/water jug for that studying session
I find that a jug of water is great so I can pretend I'm detoxing and purifying my body while I'm studying. Staying hydrated and eating some healthy snacks actually helps so much!
✔️ I listen to Harry Potter ASMR to pretend I'm studying at Hogwarts with the main characters
I like to use Hogwarts/Harry Potter ASMR studying music. It makes you feel like you're also studying while the characters are flicking through their books, whispering and brewing potions.
Trigger 2. Just did / said something embarrassing and now you keep replaying that moment in your head? (Ruminating)
✔️ Cold dunk 🥶
It might sound stupid but take a cold dunk in the ocean works wonders, trust me.
The cold water took my mind off the things worrying me. Nothing clears your head more than doing doggy paddle in an attempt to stay warm. You feel proud that you swum in the ocean on a cold day. It creates this sense of accomplishment that cancels out your ruminating. Did you just plunge yourself in the freezing cold water like some tough Navy Seal? Hell yeah.
✔️ Meet up with new people in new environments
Try and create new positive memories in different environments. This can minimise/stop the ruminating on old interactions/memories.
Trigger 3. Feeling the crash/negative energy from using your phone/screen all day?
✔️ Immerse yourself in nature ASAP
Go for a walk to a park or along the beach (bonus: take your shoes off to feel the ground underneath you. Switch off your music). Just listen and observe the natural surroundings. Soak up a little Vitamin D (making sure to apply SPF sunscreen prior)
Trigger 4: Struggling to fall asleep?
✔️ Have a hot shower
✔️ Dimming lights atleast 1hr before bed
✔️ Invest in a comfortable sleep headband, with instrumental/bedtime stories playing softly in your ear.
Trigger 5: Stressed in General?
Pet/Hold an animal. Preferably a cute or fluffy one like a dog, guinea pig, cat, duck or rabbit.
YOU ARE READING
Quietly Brave: A Social Anxiety Memoir
Non-FictionI'm Katerina Carter, I'm 23 years old, and I have social anxiety. Join me as I pretend to be a proper adult, navigate the labyrinth of my socially-anxious mind in order to simply survive daily life and raise awareness of mental health. #1 educate...
