hello little one! do you need any help? im here to help you with whatever you may need, i have lots of stuff for you!
- im struggling with food
- i have no motivation
- im having a panic/anxiety attack
- im dealing with derealization
- im just sad/upset
- im feeling mad
- i just need reassurance
- im remembering bad memories
- im feeling suicidal
@topadie on instagram
please keep in mind im not a mental health professional, im just trying to do a little bit of help. if this doesn't help with what you need, im sorry.
these carrds are also helpful, and have resources:
supporting you | checkpoint | mental health help | appreciating my life | mental health info and resources | alternatives to self-harm | animals,gifs,songsbullying :
1 (800) 420-1479
self harm :
1 (800) 366-8288
sexual assault :
1 (800) 656-4673
lifeline :
1 (800) 784-8433
grief support :
1 (650) 321-3438
depression :
1 (630) 482-9696
drug/alcohol :
1 (877) 235-4525
eating disorder :
1 (630) 577-1330
mental health :
1 (800) 442-9673
abuse :
1 (800) 799-7233
more list of hotlines + worldwide #created : 01/17/22
updated : 12/11/22
i've also struggled with food many times. im sorry you have to deal with this, i know how stressful it can be.
it doesn't matter how you're struggling with food, because im here to help!can't eat / eating too little
ive struggled with this before too. im sorry you're struggling to eat, but remember you are valid for this and you're not alone. you'll never be alone for anything you experience.
recognize your fear foods. many people that struggle with food have foods they're afraid to eat. knowing what you're afraid of can help you avoid those, and if it would help you can have people eat your fear foods. this can help you realize there's nothing bad about them!
set alarms/reminders to eat! i for one forget to eat a lot, so setting a reminder for when youre supposed to eat a meal or a snack can help you remember and tell you "i need to eat right now!"
start with small stuff. trying to eat a big meal or something larger then normal can be scary and overwhelming when trying to recover from eating not much. you can eat small snacks at first, or just small bites of a meal. eat slowly and try to distract yourself from eating, so maybe you can do it without realizing and eating! does that make sense? you can eat healthy snacks if that helps, too. there are freeze dried fruits that are like chips, or chips in general that are basically vegetables! fruit snacks are small and good for you. healthy shakes for fitness stuff are really good too! they have healthy stuff and you can just drink it. that's a good start! heres a list of snacks you can eat with disordered recovery! (ig)
try not to feel guilty about eating. eating is something everyone and everything does and needs. it's a priority!
try to eat with other people! sometimes knowing other people are there witn you, eating, can help! or you can try to watch a video. like that one! more below ↓
tired meal support / "rambly" meal support | this channel has lots of meal support videos if you need them.over-eating / binge eating
if you've over ate anything why not to feel guilty about it, this can lead to relaspe. you're perfectly valid for this, i know people overlook this a lot. you're not alone, people understand this struggle. you can overcome this!
it's common for people to accidentally over-eat while they're distracted. while eating a meal, try not to have anything that could distract you and make you not focus on what you're eating. whether it's a show, game, anything like that.
recognize your trigger foods! many people may have foods that trigger themselves to want to eat more. knowing what it is, you can try to avoid this food so you can overcome your habits.
set alarms for yourself. setting alarms to remind yourself when you should be eating can be helpful. don't only set stuff for meals, though. everyone needs snacks throughout the day, and it can be difficult to work through this with only eating three times a day.
try to avoid eating straight from the container. getting a whole bag of chips and accidentally eating all of it can cause accidental over-eating! try to get a bowl with a good portion that you'd like. same with any other food.
in general, try to avoid stress, guilt, or anything that could cause you to over-eat. it is very common for people to eat while they're stressed, its understandable! when you're stressed or upset try to pinpoint what is making you feel this way, and try to resolve it from there. try to sleep, or do something that can take your mind off of eating and stress. but remember, this doesn't mean you should stop eating as a whole! please eat three meals a day. we just want you to be healthy, and overcome these unhealthy habits! your body needs food, and nutrition. and you deserve it. its okay if you relaspe, or if this didn't help you. im sorry if it didnt, and i hope you can make it through this. you're strong, and doing so well for already trying to fix your problem. that's amazing!
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struggling with motivation is very draining. im so sorry you don't have any motivation, but hey! ive gone through that a lot, too. you're not alone, and you're valid. you're doing amazing as is, and you're doing even more awesome wanting to help yourself!figure out why you're unmotivated. motivation loss can be caused by many things. depressive episodes, any kind of episode in general. breakdowns, stressful events, mental health issues, anything. try to figure out what caused you to have no motivation, and from there you might be able to solve your issue!
being assigned a big task can be stressful and super overwhelming when you have little to no motivation. instead of trying to do it all at once, and stressing yourself out ; do a little chunk of it, and be patient with yourself! for example, lets say you need to write some kind of report. instead of doing the whole report in one sitting, first do research and take little notes! then later, plan out how you're going to write/type it out. do a draft paper, and then later you can finally finish it! its way less stressful this way, and more manageable.
basic hygiene can be difficult with no motivation. promise you i understand, it sucks and im very sorry! you can do little things to help yourself, though. keep mouth wash with you, it doesn't only need to stay in the bathroom. sugar free gum can clean your teeth, and give your breath a good smell! wiping your body down with some wipes with soap in between them, or toilet paper can help clean yourself a little bit. if your hair gets oily, you can put dry shampoo in it or baby powder! it can also smell nice, too! get make up removal wipes to clean your face. it helps a lot more then you'd think. and lotion can help with dry skin a lot, so keep that with you too!
give yourself credit for little things you do. feeling guilty can make you feel much worse, and give you even less motivation. try to think of little things you do that are helpful, this might help you feel better!
this may sound unhelpful, but try to act motivated. acting/pretending youre motivated may trick yourself and you may actually feel motivated to do things!
try to just get out of bed and walk around. go for a walk outside, or sit outside. it might make you feel better, or you wouldn't want to get back in bed! don't force yourself to do things. this can make stuff worse, be patient and careful with yourself. don't be too harsh on yourself, please! you aren't lazy, people thing this a lot and make themselves feel worse. you're not lazy at all, i promise. this is a normal thing people with mental illnesses experience, okay? you're doing amazing, you're valid, don't be too hard on yourself.
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video | video | video | video | video"reflectly" (mood-tracking app!) ios/android
sit down, or lay down if possible. take deep breaths, and try your best to calm down. what happened? recognize what triggered a panic / anxiety attack. do you know which one it is?
try the 5,4,3,2,1 calming method. 5 things you can see, and describe them. 4 things you can physically feel, a soft blanket, cool air, what do you feel? 3 things you can hear. people talking, wind blowing, music, what can you hear? 2 things you can smell. and 1 thing you can taste. last thing you drank? this is a grounding tactic to calm down. here's another carrd for panic attacks.
calm or comforting music can help you calm yourself down. your heart can go to the beat of music you hear, so this can calm you down a lot! i made a playlist of calming music that helps me, and also upbeat music that i like. distract yourself with something. distracting helps me, and a lot of other people. you can watch a show you enjoy, play a little minigame to calm yourself, anything that can distract you. distracting is a really good method. here's some cute animals , and more distractions. drinking cold water, or anything cold can help calm your nerves a lot. it can help heavy breathing and cool you off. also warm drinks help, too! get some hot tea, warm milk, or really just any drink you can access. here's a list of drinks that can help relieve stress. imagine comforting things. comfort characters, people, surroundings. comforting things can calm you down!
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video | video | videomental health apps (can help you calm down) : "what's up?" ios/android | "be okay" ios/android | "calm harm" ios/android | "worrydolls" ios/android | "wysa" ios/android | "reflectly" ios/android↓ here's more gifs to help with breathing.
and here's even more.
tw/cw : reality check
im sorry, having to deal with derealization is such a hassle. take a moment to look around your surroundings. sit down or lay down if it's possible.
ask yourself, "where am i?" "what am i/was i doing?" do you know the answer? if yes or no, either way its a good start. remind yourself, that you are real. whether you believe it or not, you are i promise you. you can feel, taste, smell everything and anything. you can feel emotions,if none of it was real you wouldn't have these kinds of senses. do you see any clocks? do you have any clocks nearby, or can you look them up? and if there are any, or if you can check the time on a device you may have, does it make sense with how it looks outside? clocks rarely, or never appear in any kind of dream. proving that this isn't a dream, this is real. you are real. everyone and everything you love and care about exists and is real! get some cold water, or a cool drink. calm yourself down. maybe even splash some water in your face. do you know the 54321 calming method? this can also help you ground yourself, and prove you're real. 5 things you can see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you can taste. what are they? if you need to breathe, here are some gifs to help, that can help you breathe. all of those things just proved you are a real, living creature. also, if this was a dream, you would've woken up a long time ago. while dreams within dreams (false awakenings), aren't uncommon, but it wouldn't make sense to have a dream within a dream within a dream.. depending on if you've even had one. by then, you would've woken up! this isn't a game/simulation, either. one of the main responsibilities for whoever "runs the simulation", would probably want people to not know it's fake. also, you can control yourself freely, you're not being controlled. you can wiggle your legs, arms, whatever you want and can all around. you're in control, not anything else! try to look for things you've never seen/heard before. how would you imagine something you've never seen or heard before in a dream? listen to some music you've never heard. try to look up old dinosaurs/prehistoric animals! this is all real, i promise. if it wasn't you wouldn't be reading this right now. some people try to watch boring comercials, or shows. and also, your brain struggles to imagine new consistent things. so it wouldn't be coming up with all these things on it's own! read 46 facts you might not know! / 60 weird facts most people don't know you can't fly, or read peoples minds, you don't have magic powers unlike people can have in dreams (lucid dreaming), games, etc! most people aren't hyper aware when they're in a dream, or if anything isn't real. (also lucid dreaming) they wouldn't really realize it, or at least it's not common. about 50% of people have experienced lucid dreaming. but even then, you still don't have powers! did you know in dreams you only see faces you've seen? your dreams can't make up new people! sooo many people in this world that you don't know, how would you be making all of that up? look, thispersondoesnotexist you can't make that all up! look in a mirror/record yourself talking. you can see your mouth moving, you can see that you're saying those words. they're not coming out on their own, or being said by someone else. read something outloud. you can't read in dreams, it doesn't make sense to what the words are actually saying compared to what you/someone else may be saying, so even if you're alone, try to read outloud. you can even record it to listen if it makes any sense! look for things you can't see in dreams, clocks are very uncommon in dreams, and if you're reading something in a dream or texting/writing something, it usually isn't the same thing you're actually writing. when you read it, it would make sense, (in the dream), but when you actually look at the words, it definitely doesn't say what you read. (does that make sense at all?) look, here are 20 facts about dreams. things you typically don't see, and some things you probably didn't know! you are yourself. you are real. you do not need to wake up, you are awake. you are in a universe, called the milky way, with 100,000+ stars. there are 8billion people on a planet called earth with you here. i promise you. im real, my friends are real, you're real. and so are everyone you've ever seen, met, looked up to, etc.
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feeling sad sucks, im sorry. you're valid for feeling this way, and you're not alone. i hope you feel better, and hopefully these help you with your mood!
what made you upset? with any problem, always recognizing the cause is a good, helpful start. any problem can be solved this way! even if you just randomly felt upset, that's still an answer. distracting yourself! distractions can help, as it helps you not focus on what's making you sad, or just feeling sad in general. more distractions! watching funny, or happy shows help a lot! you can listen to cheerful music, play some fun games you enjoy, look at cute animals, or even talking to someone you enjoy! anything that can distract you to help you feel better. let it all out. crying, screaming, anything like that can help so much. more then you'd expect, actually! crying your eyes out when your feeling down can help you feel better, and after you might even feel happy for yourself that you feel better. look at funny stuff! laughing while you're upset, can help you feel better. funny animal vines giggling while crying is a whole different feeling, and you start to feel better. watching funny videos, memes, anything you may enjoy! talking to someone feels so much better, even if you don't even know the reason you're upset. just letting someone know you're upset, and knowing someone is there for you, is sometimes all someone needs. someone is always there for you. and if no one is available, or you're scared, that's okay. maybe try this google form where you can submit vents. the creator will try to help, and give advice when he can! <3 any kind of vent art can help. whether its a poem, or a painting. digital or traditional, if it makes since or you can barely tell whats happening, it's a good way to get your feelings out. after, you can tear it up, or keep it for later. look back at it, you know? again, it helps more then you'd think. self-care! washing your face, taking a warm bath, anything self-care related can help you calm down,and feel much better. you deserve self-care, its not selffish! everyone needs it, especially you. thank care of yourself! you deserve it. here are 50 self care ideas for a bad day. :) did you know petting animals increase serotonin? if you have a pet, or maybe a neighborhood dog/cat, go pet them! it helps a lot with mental health. remember, you're not alone. whatever you're going through, you're not alone. someone, has gone through what you're feeling, or is right now. you're doing so well, im proud of you! thank you for trying. and thank you for trying to make yourself feel better. you deserve to be happy.
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↓ if you'd like, there are even more if these types of images here.
i hate feeling mad. it's..well frustrating! i hope you stop feeling mad, and cool off soon.what made you mad? first thing to prioritize when figuring out your problems. pinpointing what made you mad can help you solve the issue much quicker. let out tension! feeling mad can make you build up a bunch of unwanted tension. this can cause stress, so release it! punch something, a pillow, your bed, a stuffie, as hard as you can! scream outside, into your pillow, or just cry. all of these things can make you feel so much better. distract yourself. i know I've said this with almost all the others, but it always helps me! here's some activities you can do, games, or things that can make you feel better as a distraction. distracting yourself can help you forget you were even mad, and then you feel better! talk to someone about it! everyone gets mad, and everyone understands. talking to someone, or maybe even the person that made you mad in the first place (if thats the cause) can help. even if you're just telling them "im mad." without anything else, it can make you feel better! take a moment to yourself, have a timeout, calm down, so you don't get angry at anyone. drink some water, just try to cool off. not doing this can make the issue even worse! here are some cute animals that can make you feel better! you can try meditation, too! exercise can help reduce stress, that may of caused anger. this can also be a form of distracting yourself, or releasing tension! write out everything you want to do, everything that caused this anger, everything out. then, you can tear this all up, throw it away, or keep it for later. being able to let this all out can help way more then just keeping it bottled up to yourself! even if you're not going to be showing it to anyone, it's much better then nothing. if you want any kind of advice, or feel like actually telling someone, maybe try this google form where you can vent/rant. the creator will try to reply on their Instagram.and give advice. <3 remember, feeling angry is a totally normal emotion. everyone has felt angry before, even those calm, civil people! it's perfectly valid to feel angry. even if it feels like its something dumb, your feelings are valid. don't beat yourself up over it! mentally or physically.
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sometimes, i just need reassurance to feel better. don't worry, im here for you! i got anything you could need here.i love you.
you are enough.
you're beautiful/handsome!
you are loved. (by me, everyone!)
you deserve happiness.
it's normal to feel this way.
you are valid.
this was a natural reaction.
you will be okay.
you don't need to worry.
everything will get better, everything gets better.
they love you.
you are cared about.
they care about you.
you matter, a lot.
people will miss you.
you're doing amazing.
you deserve self-love.
you deserve better.
you don't deserve negative thoughts.
I'm here for you.
these feelings will pass.
it's normal, and okay to make mistakes.
you're not a failure.
you're not lazy.
you're okay.
you don't need to apologize for simple mistakes.
mistakes are nothing to worry about. they're for you to learn from.
you don't deserve any pain.
past things you've done, and taken care of aren't things to worry about.
mistakes are normal, no one doesn't make a mistake in their life time.
you're a good person.
you can do it.
you can succeed!
you deserve good things.
you don't need to apologize over little things.
it's okay to not be great constantly.
you don't need to be perfect. no one is."i am" (affirmations app!) ios/androidcute animals for you in here
look, these animals by emm are here to help, too!
remembering bad memories, or just anything you wouldn't want to remember is horrible to deal with. i deal with this frequently, and so do others. there are things that help me take my mind off of it, so i hope these help you too!distract yourself. taking your mind off of memories is extremely helpful. forget whatever you were thinking of, watch videos, watch a show, read a book, play a game, talk to someone about anything, try reading this list of distractions, listen to music, calm down and think of anything else. here are playlists I've made : songs i reccomend, calming music, and some upbeat songs. and some more songs that're good, too! youtube compilations : chill songs , calming music , stress relief . cute baby animals AWW so cute! . here are some cute animals, and more distractions. my show recommendations are : (cartoons) the amazing world of gumball, adventure time, steven universe, hilda, aggretsuko, arcane, fosters home for Imaginary friends, bobs burgers, ruby gloom, pucca. (anime) madoka magica, [that one is sad, be careful.] komi can't communicate, cells at work, blend-s, saiki k, horimiya, pop team epic. here's my list of anime i plan to watch! 100+ (movies) words bubble up like soda pop, literally any studio ghibli movie, corpse bride, #alive, CALL. [CW last two are horror movies.] (shows) the good place, girl from no where, [CW has lots of blood/gore, horror] never have i ever [cw nsfw discussion]. talk to a friend, or anyone in general. you can talk to them about it if you'd like, or just something completely different so you forget. you can also try this google form where you can vent. the creator will try to reply and give advice. deep,slow breaths. this helps calm yourself down. breathe 4 seconds in, 7 seconds out. if you need them, there are gifs that can help your breathing here. talk to yourself. remind yourself, that you're safe now. those memories? they won't happen again. they're just memories, they're not happening to you now and won't ever again. i promise. you're safe. you've made it very far since then, you're doing amazing. you're doing so much better. you are valid for these memories having effect on you. you're doing amazing, im so proud of you for making it so far since this happened to you. if you need it/want it, here are some cute, positive doodles.
article | articlemental health apps (can help you calm down) : "what's up?" ios/android | "be okay" ios/android | "calm harm" ios/android | "worrydolls" ios/android | "wysa" ios/android | "reflectly" ios/android
