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--- self-care_in_times_of_psychological_distress [2015/10/11 03:13] – emily
+++ self-care_in_times_of_psychological_distress [2016/03/02 10:53] – emily
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 ====== Self-care in times of psychological distress ======
-Psychological distress can translate into a variety of manifestations, from melancholy to emotional outbursts of rage or sadness, to anxiety, panic attacks, insomnia and other sleep disorders, lack of appetite, apathy, aggression, absence of enthusiasm, sexual dysfunctions, lower immunity / increased vulnerability to infections, digestive disorders, memory loss or other forms of cognitive impairment, and more…
+Psychological distress can translate into a variety of manifestations, from melancholy to outbursts of rage or sadness, to anxiety, panic attacks, insomnia and sleep disorders, lack of appetite, apathy, aggression, absence of enthusiasm, sexual dysfunctions, lower immunity / increased vulnerability to infections, digestive disorders, memory loss or other forms of cognitive impairment…
+While some states can be balanced in your day to day life with comparatively little effort, awareness, compassion for yourself, friendships and patience, others can be more severe, or even be emergencies which require that you seek assistance.
-While some states can be balanced in your day to day life with comparatively little effort, awareness and compassion for yourself, friendships and patience, others can be more severe, or even be emergencies, and actually require that you seek assistance.
+That would be the case if, for example, your physical and mental integrity have become critically at stake from the distress you're experiencing. For example, you have been experiencing symptoms such as delusions, hallucinations, depersonalization (feeling of being unreal);  you have attempted suicide, or are thinking about it, or you have engaged in other self-harming or dangerous behaviors. In that case, please seek competent help as soon as possible. Reach out to a friend, a caregiver, do not stay alone. (If you are a friend of a person experiencing such acute distress, do not leave them alone, seek information and assistance).
-That would be the case if for example your physical and mental integrity have become critically at stake from the distress you're experiencing. For example, you have been experiencing symptoms such as delusions, hallucinations, depersonalization (feeling of being unreal), or you have attempted suicide, or are thinking about it, or you have engaged in other self-harming or dangerous behaviours. In that case, please seek competent help as soon as possible, reach out to a friend, a caregiver, do not stay alone. (If you are a friend of a person experiencing such acute distress, do not leave them alone, seek information and assistance).
+In any case, and whatever the help you seek, taking a few steps to take extra-care of yourself in these challenging times can make a difference, now, and in the long run.
-In any case, and whatever the help you seek, taking a few steps to take extra-care of yourself can make a difference, now, and in the long run.
+The following advices for self-care (still valid when someone is taking care of you) are based upon my knowledge and experience with myself and others. Know that I am NOT a doctor nor a clinical psychologist. If your symptoms are very intense, or long going, or your integrity is at stake, you should seek assistance immediately.
-Following are some advices for self-care (still valid when someone is taking care of you) to help go through such times, based upon my knowledge and experience with myself and others. Know that I am NOT a doctor nor a clinical psychologist. Like I said, if your symptoms are very intense, or long going, or your integrity is at stake, you should seek assistance immediately.
+- - - - -
-**SO, WHAT CAN YOU DO NOW TO HELP and CARE FOR YOURSELF IN TIMES OF PSYCHOLOGICAL DISTRESS ?**
 **NURTURE YOUR BODY**, don’t let it down or put extra stress on it by neglecting your “vitals”. Make sure you get what you need in water, nutrients, sleep, rest / activity. Don’t tire your system more with junk food, excitants, alcohol. Re-install regular cycles for eating, sleeping… Wash. Change clothes. Get some fresh air and light. Get a massage. Use your senses, smell good smells, listen to good sounds. Get moving if you’ve only been resting, get some rest if you’ve only been running. If possible, don’t drop out of your favorite sport or hobby; that is of course, assuming you are eating, drinking water, sleeping, and that you have no injuries or disease (otherwise, physical activities might actually be harmful). In any case, don’t overdo it, your body is probably weaker. Also, in times of adversity, certain holistic disciplines (like yoga or others), practiced safely and softly, can reveal their core-lessons: your learn that you can carry yourself through life. If it has become impossible to look after yourself, consider moving in with someone nice whom you can be inspired by, and or having good people over (for example for meals), until you are able to take good care of yourself and/or under someone's care.
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 **IMPROVE / CARE FOR YOUR IMMEDIATE SURROUNDINGS/ HOME**: Keep or make a clean, tidy home. Take the trash out. Open the windows once in a while, let light and air in. Have distinct spaces for distinct activities, if possible (if not possible, you can invent some sort of code/ritual to transition between space/activities). Remember what grandma said: You make the bed you wake up in. You don’t need to master Feng-shui or even “believe” in it to understand that a certain state of things in the house creates a certain flow, a certain circulation, a certain vibe, around the house, around you, that will both reflect and affect you, that will “attract” certain situations, thoughts, feelings, more than others. Well, you know what to do. Help yourself, materialize well.
-**PROJECT YOURSELF,  VALUE LIFE.** You like what you do ? If you don’t like what you’re doing with your life well then, no wonder you are distressed… Maybe it should be the first thing you consider changing ?! But let’s assume you really like what you do, and maybe that you are even very good at it, and maybe that you know it is very important for others – You want to be able to keep doing it, right ? As best as possible ? Is that very clear to you ? I repeat, is that very clear to you ?
+**PROJECT YOURSELF, VISUALIZE, VALUE LIFE.** You like what you do ? If you don’t like what you’re doing with your life well then, no wonder you are distressed… Maybe it should be the first thing you consider changing ?! But let’s assume you really like what you do, and maybe that you are even very good at it, and maybe that you know it is very important for others – You want to be able to keep doing it, right ? As best as possible ? Is that very clear to you ? I repeat, is that very clear to you ?
 **BE COURAGEOUS !** Yes, it takes a load of courage, patience and dedication to get oneself through a crisis, and grow from it. And your own demons and weaknesses can be real hard to face. But guess what, once you start doing that, caring for yourself, you will have plenty more energy free to fight other fights. You will become able to help others better, and maybe in more ways, both simple and sophisticated ways. Remember : COURAGE IS CONTAGIOUS. Help yourself, help others.