Coping with anxiety, depression, PTSD

Coping with anxiety, depression, PTSD Well-being and positive thoughts. The page is hopefully reaching out to the community which is the aim. sending love and hugs. Kind regards steve

This page was set up to help and understand why you feel the way you do, I’m training to be a psychologist that I’m 2years into it, I cannot give advice but always here to listen and point you in the right direction as there are some really good charities that can offer some help. I myself have suffered with ptsd over 25yrs and after learning how to cope and manage the symptoms, an opportunity has given me the positive outlook to help others that suffer from anxiety and depression and of course ptsd. There are some ways of understanding anxiety and how or why it affects you and how to control the situation
I hope you get something from the page, even if it helps one person.

Self-esteem is the internal sense of worth or value we assign to ourselves, shaping perceptions of abilities, relationsh...
22/01/2026

Self-esteem

is the internal sense of worth or value we assign to ourselves, shaping perceptions of abilities, relationships, and societal roles. It is closely related to self-concept, which encompasses beliefs and attributes regarding one’s identity. While self-concept defines who individuals believe they are—including strengths and weaknesses—self-esteem reflects their feelings about that identity.

Low self-esteem can negatively impact daily functioning, leading to self-destructive behaviors. Experiencing feelings of inadequacy may result in avoidance of opportunities, procrastination, and negative self-talk, reinforcing a cycle of failure. Conversely, healthy self-esteem fosters resilience and self-kindness, enabling individuals to confront challenges with confidence.

The origins of low self-esteem are varied and complex. Early childhood experiences, such as excessive criticism or a lack of emotional support, as well as negative social comparisons and societal pressures, can detrimentally affect self-image. Internal factors, such as perfectionism, can further undermine confidence.

Improving self-esteem requires introspection and actionable steps. One effective approach is mastering the art of saying "no," which is vital for establishing boundaries and prioritizing personal needs. Practicing self-compassion and acknowledging one’s imperfections promotes a positive internal dialogue and personal growth. Additionally, focusing on strengths can enhance confidence by highlighting skills and achievements.

Physical activity also plays a crucial role in boosting self-esteem. Exercise alleviates stress and fosters a sense of accomplishment. Expressing emotions through creative outlets can further build genuine relationships and reinforce a positive self-image.

Addressing low self-esteem necessitates patience and self-awareness. By challenging negative thought patterns, setting achievable goals, and celebrating small successes, individuals can disrupt cycles of self-sabotage. Surrounding oneself with supportive individuals and pursuing professional guidance when needed can significantly enhance self-esteem. Ultimately, fostering a balanced self-perception enhances personal well-being and the ability to thrive in various aspects of life.🤗🤗

Forgive yourself For the doors you left open, the warnings forsakenForgive yourself for the love you gave so freelyTo ha...
21/01/2026

Forgive yourself

For the doors you left open, the warnings forsaken
Forgive yourself for the love you gave so freely
To hands that held it carelessly, then let it fall

Forgive yourself for believing in words laced with lies
For seeing the good in unkind, empty eyes
Forgive yourself for the moments you stayed too long
For mistaking red flags for a hopeful song

You were searching for warmth in a world so cold
Learning to live with a heart made of gold
You did your best with the pain that you knew
You fought for the light, though the darkness grew

Regret is a shadow, but it is not your name
Guilt is a fire, but you are not its flame
You are not broken, nor beyond repair
Not a burden, not a weight to bear

Let the past be a whisper, not chains on your skin
Let healing begin where the sorrow has been
You are allowed to release, to mend, to be free
To step into grace, to simply be you.🤗🤗

illustration:-minds journal.

Challenging anxious thoughts is a powerful way to break free from the cycle of worry and fear that often clouds our judg...
20/01/2026

Challenging anxious thoughts

is a powerful way to break free from the cycle of worry and fear that often clouds our judgment.

By questioning the accuracy of these thoughts and reframing them with evidence-based, balanced perspectives, we can reduce the intensity of our anxiety and gain a clearer view of reality. This process is important because anxious thoughts, when left unchecked, can lead to unnecessary stress, avoidance behaviors, and impact our overall well-being.

By practicing this skill, we empower ourselves to respond to challenges with greater calm and confidence, fostering resilience and emotional balance in the face of life’s uncertainties.🤗🤗

Shouldingis describe as the tendency of individuals to impose unrealistic or rigid expectations on themselves or others....
19/01/2026

Shoulding

is describe as the tendency of individuals to impose unrealistic or rigid expectations on themselves or others. It involves using the word "should" to express what one believes they or others ought to be doing, feeling, or thinking.

For example, someone might say, "I should exercise more," "I should be more successful by now," or "They should have known better." These "should" statements often come with a sense of obligation, guilt, or pressure.

The reason why it's important to stop "shoulding" is that it can lead to several negative consequences such as:

Increased Stress
Low Self-Esteem
Rigidity
Strained Relationships
Undermining Personal Values

How to manage it?

Accept your limitations
Mindfulness
Challenge Your "Should" Beliefs
Replace "Should" with "Prefer" or "Would Like"
Set Realistic Goals
Practice Self-Compassion
Focus on Values and Intentions
Cultivate Gratitude
Seek Support

By implementing these strategies consistently, you can gradually reduce the influence of "shoulding" behavior and cultivate a more flexible, compassionate, and empowering mindset.🤗🤗

Life is full of ups and downs, isn't it? We all experience moments of joy and times of struggle, and these fluctuations ...
18/01/2026

Life is full of ups and downs,

isn't it? We all experience moments of joy and times of struggle, and these fluctuations can deeply impact our emotional and physical well-being. When we're down, it's easy to feel stuck, but it's so important to find healthy, productive ways to lift ourselves up again. Whether it's diving into a hobby, exercising, or simply spending time with loved ones, engaging in positive activities can work wonders for our mood and health. What healthy habits help you bounce back from tough times? Let's share and inspire each other!🤗🤗

supporting someone with mental illnesses 1. Educate yourselfMental illness is not a character flaw or a choice. Learning...
17/01/2026

supporting someone with mental illnesses

1. Educate yourself
Mental illness is not a character flaw or a choice. Learning about their condition (depression, anxiety, bipolar disorder, etc.) helps you:
Understand their behaviors and mood changes
Reduce stigma and misconceptions
Respond with empathy instead of frustration
Knowledge makes your support more effective and compassionate.
2. Listen without judgment
One of the most powerful things you can do is simply listen.
Let them talk at their own pace
Avoid interrupting or “fixing” everything
Don’t dismiss their feelings with phrases like “just be positive”
Sometimes, being heard matters more than advice.
3. Show empathy, not pity
Empathy means acknowledging their pain without looking down on them.
Say things like: “That sounds really hard” or “I’m glad you told me”
Avoid minimizing their experience
Pity can feel isolating; empathy creates connection.
4. Be patient and consistent
Recovery is not linear. There will be good days and bad days.
Don’t disappear when things get tough
Small, consistent check-ins matter more than grand gestures
Understand that progress can be slow
Your steady presence builds trust and safety.
5. Encourage professional help (gently)
You can support them, but you are not their therapist.
Encourage counseling or medical support without forcing it
Offer help with practical steps (finding resources, going with them)
Respect their readiness to seek help
Professional care is often a key part of healing.
6. Help with everyday tasks
Mental illness can make simple things feel overwhelming.
Help with chores, errands, or reminders
Break tasks into smaller, manageable steps
Celebrate small wins
These acts reduce stress and show care in practical ways.
7. Respect boundaries
Supporting someone does not mean sacrificing yourself.
Set limits when you’re emotionally or physically drained
Avoid becoming their only source of support
Take time to rest and recharge
Healthy boundaries protect both of you.
8. Watch for warning signs
Pay attention to major changes in mood, behavior, or routines.
Take signs of distress seriously
Speak up if you’re concerned
Reach out to trusted adults or professionals if needed
Caring sometimes means acting, even when it’s uncomfortable.
9. Reduce stigma through your actions
How you talk about mental health matters.
Use respectful language
Challenge myths and harmful jokes
Normalize seeking help
Your attitude can make it easier for them to accept their condition.
10. Remind them they are not alone
Mental illness often comes with loneliness and shame.
Remind them they matter
Let them know they are valued beyond their struggles
Stay connected, even in silence.🤗🤗

🤗🤗
16/01/2026

🤗🤗

A people pleaserIs someone who prioritizes the needs, desires, and approval of others over their own, often at the expen...
16/01/2026

A people pleaser

Is someone who prioritizes the needs, desires, and approval of others over their own, often at the expense of their personal well-being. People pleasers tend to avoid conflict, seek validation through making others happy, and struggle to say “no” even when it is necessary or in their best interest. This behavior can stem from a variety of sources, such as low self-esteem, fear of rejection, or a desire to feel needed and accepted.
The downside of people-pleasing includes burnout, resentment, and the suppression of one’s own emotions and needs, which can harm both personal well-being and relationships. People pleasers may struggle with assertiveness, making it hard for them to set healthy boundaries. This can also lead to feelings of frustration when their efforts aren’t reciprocated or appreciated.
Here are several ways to help yourself:
1. Acknowledge the Pattern-Recognize and admit that you’re prioritizing others over yourself too often.
2. Learn to Say “No”-Practice saying no without feeling guilty. You don’t have to justify or apologize excessively for declining a request.
3. Identify Your Own Needs-Spend time understanding what you need and want. Journaling or reflecting on your desires and feelings can help you reconnect with your authentic self.
4. Set Clear Boundaries-Communicate your boundaries with others. Practice stating them kindly but firmly.
5. Prioritize Self-Care-People pleasers often neglect their own self-care. Make time for activities that rejuvenate you, such as hobbies, relaxation, and spending time alone to recharge.
6. Challenge Your Beliefs-Examine the beliefs driving your people-pleasing behaviors, such as “If I don’t help, people won’t like me.” Challenge these thoughts and replace them with healthier ones like “I deserve respect for my time and energy.”
7. Accept Discomfort-Understand that saying “no” or setting boundaries may initially feel uncomfortable. Discomfort is part of the process of change, and it’s okay if some people are disappointed by your choices.
8. Surround Yourself with Support-Find friends or a support system who respect your boundaries and encourage your growth.
9. Practice Self-Validation-Instead of seeking external validation, focus on validating yourself. Celebrate your achievements, strengths, and qualities without needing constant reassurance from others.
10. Gradually Reduce Over-Apologizing-Start noticing when you apologize and ask yourself if it’s warranted. If not, practice stopping yourself.
By gradually incorporating these practices into your life, you can move toward healthier, more fulfilling relationships with others and with yourself.🤗🤗

Stress vs. Anxiety: Do You Know the Difference?Whether you're a student preparing for exams or an employee managing dead...
15/01/2026

Stress vs. Anxiety: Do You Know the Difference?

Whether you're a student preparing for exams or an employee managing deadlines, understanding the distinction between **stress** and **anxiety** can help you take control of your mental well-being.

Stress is often short-term and in response to a specific threat or challenge.

Anxiety, on the other hand, can linger without an identifiable trigger, affecting your mood and behavior long-term.

Common Symptoms:

- Stress: Mood swings, irritability, dizziness, feeling overwhelmed.

- Anxiety: Restlessness, nervousness, sweating, dread.

Both can manifest with similar physical symptoms, such as a faster heartbeat or digestive issues.

But the key to managing them lies in awareness and the right strategies.🤗🤗

Focus on what you can controlWhen faced with a challenge, it's easy to feel overwhelmed by all the factors at play. Howe...
14/01/2026

Focus on what you can control

When faced with a challenge, it's easy to feel overwhelmed by all the factors at play. However, one of the most effective strategies for solving any problem is to focus on what you can control.

Instead of stressing over external factors that you can't change—like others' reactions, past decisions, or unpredictable outcomes—shift your energy toward what is within your control: your thoughts, actions, and responses.

Here’s why this approach works:

Clarity: Focusing on controllable factors narrows your attention, helping you think more clearly and develop actionable steps.

Empowerment: Knowing that your efforts can make a difference boosts motivation and confidence, giving you the strength to take meaningful action.

Reduced Stress: Letting go of the uncontrollable frees you from unnecessary anxiety and frustration, allowing you to focus on problem-solving.

Next time you’re facing a challenge, ask yourself: What part of this is in my control? Focus there, take small steps, and watch how problems become more manageable.

By centering on what we can influence, we shift from feeling stuck to making progress!🤗🤗

Behavior Therapy is the STOP techniqueIt's designed to help you handle intense emotions and challenging situations with ...
13/01/2026

Behavior Therapy is the STOP technique

It's designed to help you handle intense emotions and challenging situations with grace and resilience.

What is the STOP Technique?

S - Stop: When you feel overwhelmed, just pause. Stopping prevents you from reacting impulsively and gives you a moment to collect yourself.

T - Take a Step Back: Remove yourself from the situation, if only mentally. This could mean taking a deep breath, counting to ten, or stepping away for a moment. This step helps you to gain perspective.

O - Observe: Notice what is happening around you and inside you. What are you feeling? What are your thoughts? Observing without judgment can provide clarity.

P - Proceed Mindfully: Once you’ve paused, stepped back, and observed, you’re in a better position to decide the best course of action. Move forward with awareness and intentionality.

Benefits of the STOP Technique

1. Reduces Impulsive Reactions: By taking a moment to pause, you can avoid hasty decisions that might worsen the situation.

2. Improves Emotional Regulation: Helps you manage your emotions more effectively, reducing stress and anxiety.

3. Enhances Decision Making: Provides the clarity needed to make thoughtful and deliberate choices.

4. Promotes Mindfulness: Encourages a mindful approach to handling distress, which can improve overall mental well-being.

5. Builds Resilience: Regular practice can increase your ability to cope with and recover from difficult situations.

How to Practice?

Mindfulness Exercises: Regular mindfulness practice can make it easier to implement the STOP technique in stressful situations.

Role-Playing: Practice using the technique in low-stress scenarios to build muscle memory.

Journaling: Reflect on past situations where you could have used STOP, and imagine how it might have changed the outcome.

Incorporate the STOP technique into your daily routine and see the difference it can make in your ability to handle life's challenges, particularly distress tolerance.🤗🤗

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