Tag: #Mindfulness

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Creative Outlets for Coping with Stress: Finding Fun in the Chaos

JoLeave a comment

Stress management, we ALL at some point undergo stress, its an essential yet shitty byproduct of a joyful human experience. While your brain feels like it’s running a marathon while simultaneously trying to solve a Rubik’s cube, sometimes you need something more than deep breathing to keep from losing your mind. Maybe its because I grew up in the era of Saturday morning cartoons and reruns of Tom and Jerry, but I very much picture and visualize stress as making me red and steam coming out of my ears, so I look at stress relief as a valve that releases AAAALLLLLL the bad (I used to teach yoga, exhale the bad to give you room to inhale the good.). From work pressures to personal challenges, it can feel like the weight of the world is on your shoulders. But did you know that one of the best ways to manage stress might just be to create, express, and explore? Engaging in creative activities like art, writing, and music not only offers a fun escape, but can also provide therapeutic benefits to calm the mind and rejuvenate the spirit. Here are some creative outlets that can help alleviate stress, all while having a blast.

Art: When Words Fail, Colors Speak

Forget being the next Picasso. This isn’t about creating museum-worthy masterpieces. It’s about splashing color around and telling your brain to shut up for a minute. Mixing colors and mediums have been proven to raise cortisol levels in repeated studies. Pro tip: Those adult coloring books? Total game-changers. Especially the ones with the naughty words, those help and who didnt color in bubble letters on stuff in school. I love those or the really pretty Mandalas! Last year I even got hubby one, the Mandalas were all boobs lol he loved it.

Writing: Your Brain’s Emotional Dumpster

Journaling isn’t just for angsty teenagers. It’s like having a conversation with yourself where you don’t have to apologize for your wild thoughts. Often offering both clarity and release, fiction, poetry, stream of consciousness – whatever helps you dump those mental gremlins onto paper. Stream of consciousness writings are my favorite. When something is bothering me I like to sit down and just start writing and just see where it takes me. Whether you’re writing a letter to yourself, crafting poetry, or telling a short story, the act of writing helps organize your thoughts and reduce emotional overload. Sometimes its funny sometimes its revealing in that sometimes I will be writing about whatever is bothering me and whatever the answer is it jumps onto the paper after I’ve worked it out in my head and put it to paper. Other times I will write about a problem and put it away for a set amount of time NOT thinking about it and go back to it after a day or so and when I look at it again it doesnt matter as much or I immediately come up with a solution I couldnt think of when I was laser focused on it. Any way you look at it, getting the words out (to your own eyes anyway) can’t make it worse.

Music: Turning Emotional Chaos into Sound

You don’t need to be a rock star. Singing in the shower, drumming on kitchen counters, or creating the world’s most chaotic Spotify playlist counts as therapy. Music has the incredible ability to transport you to another place. Research has shown that playing music, or even just singing along to your favorite tunes, can reduce cortisol levels (the stress hormone) and boost your mood. My personal recommendation? Find that one song that makes you forget everything else exists. Put on kitchen concerts for the animals. Blast the music while you are cooking and embarrass your teenager by singing along to all the songs at full volume with the confidence that said teenager used to sing the wrong lyrics with. LOL I hate saying ‘kids these days’ but its true, they didnt have radio before lyrics were freely available, remember when you were young singing along to songs with your friends only to realize you’ve been singing the wrong words so you missed the meaning in the song entirely lol. Music has hit me HARD in the last few years, and I have such eclectic taste, I love songs with that emotional breath catch, not like the fake movie ones but like just pure angst they just can’t contain the little noise that goes with it. Thats my favorite. I dont drive anymore but that used to be my go to, getting in the car and driving, windows down (well usually smoking back then too) and blasting the music loudly singing along. I do miss that, being a passenger doesnt work, it just hits different I dont know why.

Crafting: Hands Busy, Brain Quiet

Whether it’s knitting, building model trains, or creating the world’s most elaborate paperclip sculpture, sometimes keeping your hands busy is the best way to quiet your mind. Its for the same reason some people have to do lists, crossing those little things off the list give you a sense of accomplishment and a craft project, especially something tangible you can see and feel. Repetitive motions can be calming too. I generally read a book but when I’m going through things in my head I can’t sit still so I make things. Not good things, I made a coat hanger Christmas tree for my room because I love the lights. I’m tempted to become like a teenager and line my room with LED light strips I love the soft glow. I did a number of crafty gifts this year too. My little monkey (well not so little but my youngest will always be my little monkey) likes four different NFL teams and wanted merch for each for Christmas. We all know how expensive that would have been so I made her ornaments for each team. Little things like that.

Dance Like Nobody’s Watching (Seriously, Nobody’s Watching)

No choreography required. Just you, some music, and zero judgment. Moving your body releases endorphins and reduces stress. Dance also helps to reconnect with your body in a positive way, making it an excellent tool for both physical and mental wellness Pro move: Close the curtains and go absolutely wild. Ever since I was a teenager when I got upset I’d be in my room singing and dancing to the music I was blaring. It warns my family I’m going through some shit in my head and now might not be the best time to ask me for more since I’m already super overwhelmed. And in the kitchen while I am fixing dinner, it used to be a routine, me and monkey dancing around in the kitchen lol.

Cooking and Baking: Whisk Your Worries Away

Now we should also be talking about turning your kitchen into a stress-free zone. Cooking isn’t just about not starving – it’s like therapy, but with tastier results. Chopping veggies can be weirdly zen, and don’t even get me started on the magic of kneading dough. It’s like punching your problems, but in a socially acceptable way.Here’s the deal: whipping up a meal gives you control when everything else feels chaotic. Plus, experimenting with flavors is way more fun than spiraling into anxiety. And let’s be real, comfort food is called that for a reason. Bonus points if you share your creations – nothing beats the warm fuzzies of feeding your people.

Photography: Capturing Calm in the Chaos

Ever notice how looking through a camera lens can make the world seem less… overwhelming? It’s like putting on anxiety-canceling glasses. Suddenly, you’re not worrying about your to-do list; you’re hunting for that perfect shot of a flower or your friend’s goofy smile. Photography is sneaky mindfulness. You have to slow down, breathe, and really look at what’s around you. It doesn’t matter if you’re using a fancy camera or just your phone – the point is to capture those little moments of “oh, hey, the world isn’t so bad after all.”

Gardening: Nature’s Therapy

Let’s get our hands dirty, folks. Gardening isn’t just for retirees with too much time on their hands. It’s like playing in the dirt, but as an adult, and with purpose. There’s something stupidly satisfying about watching a seed you planted turn into an actual plant. It’s like, “Look, I made life happen!” – which is pretty cool when you’re feeling powerless. Even if you don’t have a green thumb (hello, plant murderers anonymous), just being around plants can chill you out. It’s nature’s way of saying, “Relax, dude. If I can grow through concrete, you can handle your day.”

Embrace Your Inner Weirdo Creator

Here’s the thing about all these stress-busting activities: there’s no right way to do them. Can’t cook without burning water? Who cares! Your photos all blurry? Big deal! Plants keep dying? Join the club! (seriously I swear they see me coming and unalive themselves LOL) The point isn’t to be good at these things. It’s about finding something that makes your brain shut up for a bit. Whether you’re painting stick figures, writing terrible poetry, or growing the world’s saddest basil plant, you’re giving your stress the middle finger. You can combine a lot of these creative pursuits, take a picture of the food you made all pretty, hell take pics of your ugly creations too, all the abominations, so if you decide to stick with whatever the creative pursuit you can keep track of how far you’ve made it. So next time you’re feeling like the world’s out to get you, try picking up a spatula, a camera, or a watering can. Your stressed-out brain will thank you – and hey, you might even have some fun along the way.Remember, gang: creativity isn’t about being perfect. It’s about telling stress to fuck all the way off. Til next time gang, take care of yourselves, and each other!

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Finding Joy in Everyday Life: Cultivating Small Moments of Joy and Gratitude

JoLeave a comment

Hey there! Life can sometimes feel like a whirlwind, especially when you’re juggling the ups and downs of mental health and family life. As a bipolar mama dealing with anxiety and ADHD and chronic pain, I totally get how tough it can be to spot joy amidst the chaos. But trust me, it’s those little moments that can help us cultivate gratitude and find some peace. So, let’s chat about how to invite joy into your everyday life, even when things get a bit bumpy.

Embrace the Power of Small Moments
Joy often sneaks in through the little things—a warm cup of coffee, a quick chat with a friend, or a giggle with your kid. So, hit pause for a sec and soak it all in. Take a deep breath, be present, and notice the little details around you. Practicing mindfulness can help you stay anchored in the moment and make it easier to see the beauty hiding in plain sight.

Create a Joy Jar
Here’s a fun idea: grab a jar and some slips of paper. Whenever something brings you joy or you feel grateful, jot it down and toss it in the jar. Over time, you’ll have a treasure trove of positive reminders to dig into whenever you need a little pick-me-up. It’s a great way to shift your focus from challenges to the bright spots that pop up throughout your day.

Celebrate Your Achievements
Big or small, every win counts! Set some manageable goals—like finally tackling that mountain of laundry or taking a stroll outside—and give yourself a high-five when you achieve them. Celebrating these little victories helps build momentum and reinforces the idea that joy can come from everyday accomplishments. Try and limit the unpleasant activities to one each day, we can all stomach a lot more if we break it off into bite size chunks.

Cultivate Gratitude
Gratitude is like magic for your perspective. Try keeping a gratitude journal where you jot down three things you’re thankful for each day. This simple practice helps shift your focus from what’s missing in your life to what you already have, nurturing a more positive mindset. If three sounds daunting, start with one. There is air in your lungs. Tomorrow it can be the baby that smiled at you in the check out lane. If you can’t find one thing to be grateful for, then be someone else’s reason to give thanks, then there will be two of you.

Connect with Nature
Nature is like a big hug for your soul. Even a short walk around the block or spending some time with your plants can lift your spirits. Pay attention to the sounds, colors, and textures around you—engaging with nature can really help ground you and reconnect you with yourself. Sunlight, and I am one of those people that hisses when light touches me, but 20 minutes of open air sunlight exposure every day will connect you, ground you to your surroundings and give you vitamins and minerals that light bulbs can’t replace.

Engage in Creative Activities
Get those creative juices flowing! Whether it’s painting, writing, gardening, or crafting, find something that sparks joy for you. Allow yourself to create without any judgment; just enjoy the process and let it be a source of happiness and self-discovery. A fifteen minute block of time with nothing but a piece of paper and a pen and just write or draw, whatever you feel.

Reach Out for Connection
Feeling isolated can be tough when you’re navigating mental health challenges. Reach out to friends, family, or support groups—sharing your experiences can lighten the load and remind you that you’re not alone in this journey. I’ve found a lot of help and information in message boards. I’ve considered setting up a small message board here, not with any centralized theme I just want somewhere anyone can come to not feel alone.

Practice Self-Compassion
We all have tough days; it’s part of being human! So, be kind to yourself. Treat yourself with the same compassion you’d offer a friend going through a rough patch. Remember that every step toward joy matters—even if it feels small. You don’t have to have it all together, you don’t have to have anything together and its ok to not be ok.

Make Room for Play
As busy mamas, we often forget how important play is! Carve out time for activities that bring you joy—whether it’s playing games with your autistic teen or trying out a new hobby. Play helps relieve stress and reminds us of the simple joys in life. If you can share the hobbies you enjoy with the ones you love it will give you both reasons to smile.

Find Meaning in Challenges
It might be hard, but try to find meaning in your struggles. Reflect on what you’ve learned from those experiences and how they’ve shaped you. This perspective can help build resilience and deepen your appreciation for the joy that follows tough times. Its lessons that shape us good or bad and its because of where we’ve been that we know where we ARE.

Conclusion

Finding joy in everyday life isn’t about pretending challenges don’t exist; it’s about embracing those small moments that light up our days. As someone navigating bipolar disorder, anxiety, and ADHD, I know how real the struggle is—but by cultivating gratitude and seeking out joy, we can tackle our journeys with more resilience and hope. Remember: it’s perfectly okay to seek support and take time for yourself. You deserve joy, and it’s often hiding in the simplest moments! Take care of yourselves, and each other!

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Navigating the Chaos of RSD: A Beautiful Disaster’s Guide

JoLeave a comment

So I talked the other day about RSD, which is a bastard that I’m currently fighting with RIGHT NOW in my head. If you experience RSD, save this post. Save my email. In particular save some of these solutions to help you when your brain tries to make you hate yourself.
Let’s dive into how to wrangle this RSD beast without completely losing our shit. These thoughts can hit like a freight train full of emotional baggage, making it a real bitch to keep your cool in social situations. But don’t worry, I’ve got some tricks up my sleeve that might just save your sanity.



Self-Compassion (AKA Don’t Be an Asshole to Yourself)
Cut yourself some slack, for fuck’s sake. Everyone gets rejected sometimes – it doesn’t mean you’re a walking dumpster fire. Try talking to yourself like you would to your best friend after a bad breakup. “Hey, you may be a mess right now but you’re still awesome even if that person didn’t see it.” Constant struggle, often you will have to love yourself for trying enough to let go.


Reality Check (Or: Is Your Brain Bullshitting You?)

Before you spiral into the abyss, ask yourself if there’s actual evidence for your fears or if you’re just being a drama queen. Maybe, just maybe, your brain is playing tricks on you. “Okay, they’re 5 minutes late. Does that really mean they hate me, or am I just catastrophizing again?” The only flaw in this logic is when your brain doesn’t let the logical side of your brain kick in because it actually believes the bad shit. You are not who you were and your value doesnt diminish based on what you can and can’t do for someone else.



Mindfulness and Emotional Regulation (Zen and the Art of Not Losing Your Shit)

Try some mindfulness crap to stay grounded. Deep breathing or muscle relaxation can help when you feel like you’re about to go off the deep end. It’s like hitting the pause button on your brain’s chaos for a hot minute. Again, the logical side of you will see this. Listening and believing that it will pass might take some intentional steps like sitting in front of the mirror multiple times a day feeling stupid but in kind words, let the feelings out. Alone even. But say the words out loud, meditate on them if you need to, the best you can do is only so much, sometimes you will fuck everything up, sometimes you CAN’T fix things, thats part of the process, you have to own it to let it go.


Reframe That Shit

Try to see rejection as a learning experience. Maybe it’s the universe’s way of saying “Not this asshole, try again.” Look back at times when rejection led to something better – they exist, I promise. Remember when that job rejection led you to an even better opportunity? Yeah, like that. One door closes but another one you couldnt see is waiting for you. Or maybe you just learn what not to do, everything is a lesson if you frame it as such.


Phone a Friend (Or a Therapist, We Don’t Judge)

Talk to someone who gets it. Sometimes you need an outside perspective to remind you you’re not actually the worst person ever. Join a support group and find your tribe of fellow beautiful disasters. Misery loves company, right? It helps to know you’re not alone in this.


Level Up Your Coping Skills

Find healthy ways to distract yourself or solve problems. Maybe take up kickboxing to punch out your frustrations, or learn to bake so you can stress-eat in style. Channel that energy somewhere useful instead of letting it eat you alive. I often stack on the hobbies, sometimes I have to be writing and listening to late night monologues on you tube and have the news or a game on just to shut up that nagging inner voice that says I’m not good enough. Most days that works


Get Real with Your Expectations

News flash: not every interaction is gonna be rainbows and unicorns. It’s normal to face some rejection in life, even if it feels like getting punched in the gut. Lower that bar a bit, and you might just find yourself pleasantly surprised. Nothing is ever perfect even if it feels like it at the time and thats not even factoring in the other persons reactions maybe they are as awkward as you!



Focus on You, You Magnificent Mess
Work on becoming the badass you want to be. Set some goals and crush them. Nothing builds confidence like proving yourself wrong. “Oh, I can’t do that? Watch me, bitch.” Start by taking account of what you have control over. Thats where you can start. Once you are cognitively aware of what is under your power to do, set a reminder daily to remind yourself, that will help a lot with the expectations and being grounded, but its something you have to commit to taking honest stock in yourself and situations impacting your life.


Curate Your Circle (AKA Ditch the Toxic Assholes)


Surround yourself with people who aren’t total jerks. Limit time with folks who make you feel like crap. Life’s too short for that bullshit. Find your people – the ones who get your brand of crazy and love you anyway. We all have to deal with people in the real world that just rub us the wrong way or are unpleasant. Limit your interactions and while you are not seeing them, think of things you have in common with them so that your next interaction stays controllable and tolerable on your end.


Consider Professional Help (Because Sometimes We All Need a Brain Tune-Up)


Therapy can be a game-changer. CBT might help you rewire that brain of yours to be less of an asshole to you. It’s like getting an oil change for your mind – sometimes you need a professional to keep things running smoothly. Its every few years instead of mileage and it never hurts to have a check in just to keep things running smoothly


Remember, rejection sucks donkey balls, but you’ve got this. You’re tougher than you think, you magnificent mess. These strategies won’t make rejection a walk in the park, but they might just help you navigate this emotional minefield without completely losing your marbles. And hey, if all else fails, there’s always wine and Netflix. No judgment here. Maybe a gummie for me since I don’t drink Til next time guys, take care of yourself, and each other

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Leaning Into It

JoLeave a comment

OK guys, I’m struggling with some things and guys, little secret, I SUCK at advice to myself, I was given a lesson today to act with intention, so lets reach out, help make ONE PERSON smile while then I feel it was a complete day. I feel like I’m 20 different people in a one person body and they are all moving at different speeds and opposite directions. So let’s dive into the chaos fest that IS feeling like a worthless pile of crap while drowning in a sea of half-finished projects. If you’re riding the rollercoaster lets talk about how to about to embrace this mess like it’s our job. Yes I feel like we have dealt with these themes, but I can only write what I know, and unfortunately pain is what I know. Its my shadow and my security blanket at the same time. I’m having trouble seeing the light but I know its there somewhere.

  1. Feelings We All Have Them: Acknowledge Them, But Don’t Let Them Define You
    Look, feeling unloved or worthless sucks donkey balls. But here’s the kicker: feelings are just feelings. They’re not facts, no matter how much your brain tries to convince you otherwise. So, next time your brain tells you you’re worthless, tell it to fuck right off. Sorry for liberally using the word fuck, but I’m serious, you have worth even on your worst days. It SUCKS that our brains root against us sometimes.

  1. Self-Compassion: Because Being an Asshole to Yourself Isn’t Helping
    On days when getting out of bed feels like climbing Everest, cut yourself some slack. Instead of beating yourself up over unfinished projects, celebrate the fact that you managed to put on pants. Or even that you managed to locate clean ones lol Progress is progress, even if it’s at a snail’s pace.
  1. Routines: Flexible Is Best
    Structure is great, but let’s be real – our conditions are about as predictable as a cat on catnip. Create a routine that bends like a rubber band, not snaps like a twig. And if your day goes to hell in a handbasket? There’s always tomorrow. I also find that you can define a task two ways, if you set yourself a start time and an end time, whether its finished or not, you tuck it away, but what if its a task you can’t just drop because its cooking or something? So I can see the pluses or minues each way. I find blocks of time work best FOR ME, but its super subjective so if you think the other way is better let me know how it works.
  1. Project Management: One Tiny Step at a Time, You Overachiever
    Got a hundred unfinished projects? I hear ya! I have in my brain that are all excited and ready to go the instant I put one to the side lol. Instead of trying to tackle them all at once like some kind of superhero, break them down into baby steps, pretty sure I told you guys, baby steps are my jam and the only way I ever accomplish anything. Its literally been ‘ok, if you can make it 15 minutes…’ whatever you are facing, ask yourself, can it wait 15 minutes? It sucks and its hard but can you just keep moving forward for 15 more minutes? Can you hang on 5 more minutes, can you hold this pain, this need to do or not do something? S. Completed one tiny task? Fuck yeah, you’re killing it!
  1. Reach Out: Because Misery Loves Company (In a Good Way)
    You’re not alone in this clusterfuck, so don’t act like you are. Reach out to your people – the ones who get it. Sometimes, just knowing someone else is in the same boat can make you feel less like you’re drowning.
  1. Mindfulness: Because Your Brain Needs a Time-Out
    When your thoughts are spinning faster than a hamster on Red Bull, it’s time for some mindfulness. Take a few deep breaths, focus on the present, or try meditation. It’s like hitting the pause button on your brain’s chaos. It helps me even if its just a quick five minutes in the quiet before everyone gets up.

  1. Embrace the Mess: Because Perfect is Boring AF
    Life with chronic conditions is messy, unpredictable, and sometimes downright shitty. But you know what? It’s also uniquely yours. Embrace the chaos, celebrate the small wins, and remember that your worth isn’t measured by your productivity or how many projects you finish. You keep being you, you keep showing up

Remember, you magnificent mess, you’re doing the best you can with the hand you’ve been dealt. And that hand might be full of jokers, but you’re still in the game. So be kind to yourself, embrace the messiness, and know that you’re worthy of love and respect, even on your worst days. Now go forth and conquer, you beautiful, chaotic souls. You’ve got this. Take care of yourselves, and each other.