Hi everyone,
I found a helpful article from ADDitude talking about ways to stop catastrophizing.
This excerpt is going to be somewhat long, so I apologize in advance:
3 Ways to Stop Catastrophizing:
To shift toxic worry into something productive, you need to first recognize that you are catastrophizing. This happens when your brain’s amygdala (the fight, flight or freeze) organ in the limbic system-the emotional region) figuratively takes over your thinking brain (your prefrontal cortex) by activating adrenaline and cortisol. Your entire being is focused on obtaining safety and feeling secure. Basically, the part of you that runs from tigers and steps aside from racing cars begins controlling all your responses.
1. Dismantle the “What-Ifs”
To regain control, turn down the volume on your catastrophic thinking by remembering past successes, tools, interventions, and statements you’ve used to overcome perceived dangers. When I’m in a “what-if” spiral, I shift my thinking to “What could go right?”
Follow your “what-ifs” to the end of the line. Ask yourself, “What if this happened? And then what? And what if that happened? And then what?” Keep going until there’s some resolution. Can you live with that resolution?
Try to consider best-case outcomes in addition to worst-case scenarios. What might happen that could be positive? Can I predict any happiness instead of pain?
2. Set Up a Buddy System
Toxic worry intensifies in isolation. So, set up a buddy system with someone you trust who can offer a different perspective. Who could you call or text if you’re in a poisonous worry spiral? Do you have a therapist, coach, or counselor? Whether you are concerned about perfectionism, personal relationships, or sociopolitical injustices, who could be your ally in these dark moments?
3. Create a Plan
Come up with a plan for escaping your next spiral. Make a list of self-soothing actions to take when worry rears its ugly head. Post it somewhere accessible, like on your phone or sticky notes at home. Your plan can include settle-me-down phrases such as “I’m afraid, and I know how to be brave” or “Things work out, keep breathing.” It can also contain a list of activities to slow your reactivity, such as drinking a glass of water, walking outside, cuddling a pet, getting a hug, etc. Here are some more ideas:
Exercise. Daily exercise pumps up your endorphins, which bathe your brain with good feelings. When I wake up feeling “ugh,” a run or bike ride gets me out of my negative headspace.
Create a playlist. Categorize songs into different playlists on your phone, label them “angry songs,” “sad songs,” “happy songs,” “how-to-stop-worrying songs,” etc.
Practice mindfulness to interrupt the pattern of negative thinking. Meditate. Do yoga. Listen to the birds. Drink a cup of tea. Do a crossword puzzle. Play Wordle.
Try triangle breathing. Breathe in for four counts, hold for four counts, and exhale slowly for six counts. Do several rounds of this.
As always, the full article will be linked below if anyone wants to read more. I hope many of you found this helpful.
ADHD
Catastrophizing
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Hihi Lili here, this is the first time I’m requesting something on here/ I'm not used to tumblr very much TT so i’m sorry in advance if I get anything wrong!!
For the valentine’s event would it be okay to ask for 1. w/ Jamil :3 and have she/her pronouns? As for a descriptors the only thing I really have for that is long black hair and warm brown skin if that’s alright :>
Also I just wanted to mention too, I absolutely love your writing especially the way you write Jamil it’s so so so good omg
💌Jamil Viper + Prompt #1 (“It feels… good to be around you.”)
The simple admission catches you both offguard, spills out into the dim silence of Jamil’s bedroom like moonlight.
You look up from your lap to meet his gaze in the mirror. He’s partway through fixing your hair into two braids, with the first completed one resting over your left shoulder. You can faintly detect the lingering fragrance of the hair oil that he applied beforehand.
“I’m sorry?” Your pulse thrums erratic in your ribcage.
He clears his throat, but it does little to diminish the embarrassment in his voice. “Please forget I said that.”
“No, no I didn’t mean to—I like being around you too…!” You turn to face him properly but he puts a stop to that action with a free hand planted atop your head, keeping your gaze pointed towards the mirror.
“Let—let me finish first.”
“...okay.” And you keep your head still, your nerves hyperaware of his touch and each gentle tug as he continues the braid.
“I didn’t mean to let that slip out, but I’ve been thinking about…this for a while now.”
Of course, there wasn’t any denying the fact that the two of you were in some kind of relationship, something deeper than friends but not as exclusive as boyfriend and girlfriend. Nevermind marriage, that was completely out of the question. Yet even something as amorphous as soulmates has crossed your mind more than once.
“And I realized that this hasn’t—that I haven’t—been fair to you. Especially if I keep being careless.”
Maybe that was part of the problem, that until this point, the both of you were careful not to disturb what you’d kept unspoken. That you merely followed his lead, folding yourself neatly along the boundaries that guided his life. That you left yourselves susceptible to moments of sudden openness.
“So you don’t have to keep playing along, I’ll understand.”
With a final twist of the hair band, his fingertips brush against your shoulders before pulling away.
Before he moves out of reach, your hand closes around his. “Jamil. ”
His expression is one of practiced calmness, but there’s a tinge of vulnerability in his irises that tears at you. “Yes?”
“Never put words into my mouth again.” And you grab him by the front of his shirt to pull him in for a kiss to punctuate that statement. If he got the wrong idea from that, well.
a/n: aaaaa ur too kind lili 🤧💕💕don't worry, ur doing absolutely gucci!! (belated) happy valentines!! thanks for sending in a request ahahahaha i think i got a little bit carried away with this one oops, either way i hope u enjoyed reading this💕💕
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Every fucking westerner, and easterner, and both southerners and northeners too, on this god forsaken website, who said anything at all about how the world manages to discern politics from art for Ukraine but not other nations or ethnicities, based on, idk, Russians being banned from Eurovision which is surely because Ukrainians are white, and not, you know, the full-scale invasion that happened in the ninth year of Russian war against Ukraine, the ninth year of my hometown being occupied, and is still ongoing, and is a real fucking genocide on the scale unseen in Europe since WWII or Serbia, owes me, personally, to donate to a charity of their choosing:
Donate to Come Back Alive Foundation (life-saving defense)
Donate to Leleka Foundation (life-saving medical supplies)
(do not, under any circumstances, donate to Red Cross)
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