Lately, I have been relying more on my mental health routines. I feel like I have been under a lot of stress, with Christmas, covid, my studies, and more recently, my father passed away. I feel like the main reason why I have been surviving reasonably well is my coping mechanism.
So firstly, I don’t think coping mechanisms are inherently bad. I believe there are good and bad ones. I have some bad ones. They mainly relate to chocolate… But I do have good ones as well. I have a selection of good habits where I choose what I need. Here is a list of some of them
- Breathing techniques
- Self-care
- Relaxation exercises
- Hobbies
- Exercise
This isn’t an exhaustive list because, as someone with ADHD, I don’t remember everything writing like this.
My breathing technique is mainly 478 breathing, as I think it helps me more than the box breathing one. It helps reset the vagus nerve and allows our body to go from flight or fight to eat and digest. It naturally lowers heart rate and blood pressure. I highly recommend trying different techniques before settling into a preferred one. 478 might be too much for some, especially in the middle of a panic attack.
Self-care depends on the person. For me, it’s certain routines, like skin and hair masks, my normal skincare routine. I prefer using things that feel and smell nice without being doused in fragrance. I get to have a moment to myself, just focus on taking mental note of how I feel and what I need.
I have taken a liking to mindfulness and relaxation exercises. If I feel really stressed out, I will sit down in a calm place and put on a progressive relaxation video off YouTube. As a pet owner, I do take a moment with my cats. I just focus on how their fur feels, on their purring. It can be anything, as long as you focus on it completely. It could be just making tea or coffee and then drinking it.
Hobbies can be powerful too. It takes our minds off what is happening and allows the brain to relax a little. I do a lot of crafts. I can do loads of different ones without thinking much, but every once in a while, I choose a new technique so I can focus more on what I am doing. I am now painting an ork army from Warhammer 40k. I find it really relaxing figuring out what colour goes where and actually painting it. And, yes, I know, I’m a bit of a geek.
Exercise is an excellent way to reduce stress as well. It often gives small accomplishments which boost your self-esteem. If you suffer from chronic stress or chronic fatigue, like I do, lower heart rate exercises are often better to start with. I like walking and pilates.
I urge you to try different things to figure out what works for you. There are free mindfulness programs that help to start with it. I believe hobbies are good to start with. There are plenty that don’t cost too much, and you can find videos on YouTube. It’s how I have learnt a lot.
Katrina writes 