Welcome! “Be Selfish“ Reni Eddo-Lodge As-salumu alaykum (peace be upon you). My name is Hareem Ghani and I am the elected NUS UK Women’s Officer for 2016 2017. As part of our priority campaign for the year, the NUS UK Women’s Campaign has been aiming to support Women’s Officers and women activists on the ground - with a particular emphasis on the relationship between activism and selfcare. This guide aims to be a continuation of that work. Indeed, it is not uncommon for student activists to devote themselves entirely to their activism. When we are passionate about a cause, it only makes sense to ensure that we dedicate time and energy into it. However, it is equally important not to overwork ourselves.
I know from my own experience as a part-time Women’s Officer, that it is often difficult to disengage and take time out for yourself. However, it is crucial to recognise our limitations especially when our activism starts to take precedence over our health and relationships with other people. Furthermore, it is essential to remind ourselves that activist burnout can have detrimental consequences for one’s mental and physical health. Burnout manifests itself in a number of ways. For one, it can result in a state of exhaustion. It often means that you stop caring for yourself, you stop eating healthily, exercising or maintaining healthy relationships with others. If at any point you begin to feel exhausted and irritable, or
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notice a decline in your health it may be time to step back and take time for yourself.
activism burnout guide. The guide is packed with top tips on how to practice self-care, what healthy activism “looks like” and most importantly how to identify burnout. Too often we can’t identify problems or don’t seek the necessary support until we have reached a breaking point.
I am reminded of Reni Eddo-Lodge’s words at the NUS Women in Leadership Conference earlier this year; “be selfish”. Taking time out for yourself may be difficult - but it is necessary for you to be the best version of yourself. That’s why the NUS UK Women’s Campaign have developed this
Acknowledgements Graphic Design: Scarlett Shaney Langdon @scarlettshaney www.scarlettshaney.com Words: Scarlett Shaney Langdon & Hareem Ghani Illustrations: Front Cover: Hannah Daisy @makedaisychains Inside Pages: Beau Brannick @ninten_beau & Summer Oxley (pg.24-25) www.summeroxley.com With thanks to Eleanor Thomas for proof reading
I’d like to say thank you to our committee member, Scarlett Langdon, for having devoted so much time, energy and resource into putting this guide together. This guide would not have been possible without you. If you wish to access more resources on activism burnout and self-care, feel free to email me at hareem.ghani@nus.org.uk With love and solidarity, The NUS UK Women’s Campaign x
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e em Har t x , e Lov carlet S
&
Activist BurnOut “Rest and self-care are so important. When
you take time to replenish your spirit, it allows you to serve from the overflow. You cannot serve from an empty vessel. Eleanor Brownn
“
What is Burnout? Burnout can manifest in many different ways, but broadly speaking it is the emotional, mental and physical exhaustion caused by excessive and prolonged stress. If constant stress has you feeling helpless, disillusioned, and completely exhausted- you may be suffering from burnout. When you’re burned out, problems seem insurmountable, everything looks bleak, and it’s difficult to muster up the energy to care, let alone do something about your situation. Unfortunately, we live in a culture that exacerbates burnout. Society tells us that we should be constantly working on something, and places importance on being busy and productive all the time. Resisting the white supremacist heterosexual patriarchy is hard enough, but doing it whilst simultaneously working, studying and a myriad of other obligations makes it even harder. It’s important to remember that burnout is not the fault of the individual. Burnout is a symptom of the society we live in.
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What does Burnout Look Like? As activists and officers we can be more susceptible to burnout due to the emotional labour of the role and the support and advocacy work that we often end up doing on top. In addition to trying to fight for social and political injustices, we also have to cope with our own everyday struggles that come with just being alive. It can be really difficult to prioritise your own physical and mental health when we’re aware of all the injustices happening in the world which seem far beyond our suffering, but by not allowing ourselves a break and depriving our own needs we won’t be doing anyone any good as eventually our time, energy and caring for others will also deplete.
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So, what does burnout look like? It can manifest in many different ways for different people, but these are some of the symptoms you may experience as a result.
Physical • • • •
Feeling tired and drained most or all of the time Lowered immunity, getting sick a lot Frequent headaches or muscle pain Fatigue/Insomnia
Behavioural • • • • • •
Withdrawing from responsibilities Isolating yourself from others Using food, drugs or alcohol to cope Taking out your frustrations on others Procrastinating, taking longer to get things done Difficulty concentrating
Emotional • • • • •
Depression Loss of motivation Feeling helpless, trapped, defeated Sense of failure and self-doubt Decreased satisfaction and sense of accomplishment
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Deconstructing Activist BurnOut So how can we overcome burnout? Well firstly it’s important to look at the root causes of burnout. Once you’ve identified the root causes- look at the effects of burnout. What causes you to burnout? How can you overcome them? Our ‘Healthy Productivity’ section might also give you ideas for ways you can prevent burnout from happening.
Write down a few simple things you can do when you’re feeling stress creep up on you. Can you practice breathing exercises? Can you take a walk for some fresh air? Make a cup of tea? Talk to someone for a few minutes of support? Keep this as a list next to your desk. Now, whenever you feel stressed, you can glance at this list and remember that you do have options, that there are ways to take care of yourself right now. Self-care doesn’t have to be a huge, defiant, timeconsuming event. Sometimes it’s just taking care of yourself in the moment.
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Self-care 101 “Caring for myself is not self-indulgence,
it is self-preservation, and that is an act of political warfare Audre Lorde
“
What is self-care? Simply put, self-care is caring for yourself in a healthy way. Self-care is particularly valuable in maintaining mental wellbeing and managing mental health problems. Adopting positive self-care techniques has been proven to help ease the symptoms of many mental health problems, and may also help prevent problems from developing or getting worse. Don’t underestimate the power of a little self-love! Self-care is particularly important for activists, as too often activists can burn out and opt out of movements because of the negative impact it has on their mental and physical health. Sometimes saying no is a radical act of self-care that’s as vital to our struggles as the campaigns in which we participate. Self-care shouldn’t just be an afterthought, mental health is something which needs to be prioritised more within activism. Self-care can also be a radical and political act. NUS Women’s Campaign have a Self-Care Toolkit to aid student feminist activists in engaging in self-care, which goes into more detail about this. Search NUS ‘Feeling Myself Care’ for more info!
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Self-Care Tips Stay Connected
Take time for You
When you’re feeling low it’s easy to feel alone and isolated, which is why it’s important to stay connected to loved ones. Being in the company of people you value and feel comfortable being yourself around is so beneficial to your mood, so make sure you prioritise meeting up with people who make you smile.
It doesn’t matter how busy you are, make sure you schedule in some time for yourself. This is time to do the stuff you really enjoy in order to recharge your batteries. Just like a car – you can’t expect yourself to run without fuel, and to refuel you need to take time out for yourself.
Even if you don’t feel like being around others, making sure to speak to family or friends on the phone regularly, or having a conversation with a pal online can really make a difference.
Doing things you love and enjoy can help you forget about your worries and change your mood. Whether this is drawing for the pure fun of it, collaging and making moodboards, curling up with a book, watching some trashy TV, or, if sitting still isn’t really your jam, then perhaps going for a run or to the gym. Everyone finds relaxation in different ways - once you’ve found what helps you relax, make sure you set time aside to do it! Being kind to yourself when you’re low is key to building your strength back up and stabilising wellbeing.
Getting things off your chest, to express emotions and problems instead of bottling them up, is so important to overall wellbeing. Talking to a loved one can really help you get perspective and help lift the feeling of loneliness, after all you are never as alone as you may feel - remember that!
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Self-Check In Often we spend our lives frantically running from one thing to the next, without much time to sit down with ourselves and reflect. Allowing yourself to process and reflect on your thoughts and feelings can be so helpful in understanding your own mental health and challenging negative thought patterns. Doing a self check in with yourself each day/week can help with this. Set aside a half hour or so to reflect on how the week went. Was it a good week or a bad week? What or who are you grateful for? What have you achieved this week? What is good about you? Writing it down can be really helpful, as you have a record and can look back on good weeks when you’re feeling low to remind yourself that there are good things in your life. Keeping a diary is another method you might find helpful, but whatever works for you.
managing your mental health. Making sure you get enough sleep, nourishing your body with healthy food, staying active and avoiding alcohol and drugs can all make a big difference to how you feel. Physical exercise is particularly important. Why? Because exercise releases endorphins (those lovely happiness chemicals) and lifts your mood! When you’re feeling down, getting off your bum may be the last thing you feel like doing, but even going for a walk can make a difference. Being part of a sports team or club is also a great way to meet people and build a community outside of activist spaces. Practise mindfulness When we’re busy, stressed or tired it can be easy to develop ‘tunnel vision’ and see everything from a single point of view in our daily life. Mindfulness is a therapeutic technique which aims to bridge this vital gap in mental wellbeing by making the individual more aware of the present moment. Becoming
Healthy Body = Healthy Mind It isn’t just a cliché saying, y’know! Looking after your physical health is essential in - 10 -
more aware means noticing the sights, smells, sounds and tastes you experience, and the thoughts and feelings that occur from one moment to the next. In this way, practising mindfulness can help you reconnect your thoughts with their impact on your emotions and behaviour and help aid more positive self-talk. Pick a certain time of day to just notice the busyness of your mind and observe your own thoughts. Stand back and watch them floating past, like leaves on a stream. There is no need to try to change the thoughts, or argue with them, or judge them: just observe. It will take practice - it’s about putting the mind in a different mode, in which we see each thought as simply another mental event, and not an objective reality that has control over us. There are many books and resources you can find online about mindfulness, and guided meditations available on YouTube. You can also practice mindfulness in a formal way - through disciplines such as Yoga, Meditation and Tai-Chi.
These activities are suggestions for everyone in order to maintain positive mental health. It is important to remember that self-care is not an ultimate solution to mental health problems, it is a technique to help maintain your mental health. Sometimes we’re too ill to actually engage in self-care, and that’s when a visit to your GP is the best cause of action. Counselling, CBT, medication and therapy might help you along the way to get to a place where you can begin to adopt self-care techniques as part of your everyday life. Remember, always seek professional help if you are struggling. - 11 -
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“But I Heard That...” Hardly anyone has a mental health problem FALSE: 1 in 4 people will experience a mental health problem over the course of a year.
People with a mental illness are scary - they’re usually dangerous and unpredictable
FALSE: People with a mental illness are statistically more likely to be the victim of violence than commit it. Those suffering mental FALSE: We will all likely work health problems are tragically with someone who suffers from more dangerous to themselves a mental health problem at some than others; 90% of people who point. If an employer refuses you a die through suicide in the UK are job because of your mental illness, experiencing mental distress. this is discrimination and is illegal. If a young person has a mental Personality weakness or health problem, they’re more character flaws cause mental likely to speak to friends about illness. People with mental it health difficulties can snap out of it if they try hard enough! FALSE: Nearly 3 in 4 young people fear the reactions of FALSE: You wouldn’t tell a friends when they talk about colleague with a broken leg to their mental health problems. ‘snap out of it’ would you? Just because you can’t see the mental There is no hope for people pain someone is in, that doesn’t with mental illnesses - you can mean it isn’t there. The causes of never recover. mental illness can be biological, due to life experiences or trauma, FALSE: Studies show that or hereditary. Mental illness has people with mental health nothing to do with being lazy problems get better and many or weak, and many cannot get recover completely. There are better without help - just like you more treatments, services and wouldn’t expect a broken bone to community support systems heal without treatment. than ever before - and they work. You can’t get a job if you have a mental illness
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Healthy Productivity Whilst personal self-care is so important, for those of us working day in and day out at difficult, demanding and emotionally taxing jobs (such as officers!) it’s also necessary for us to practice selfcare in the workplace and healthy productivity.
Work Plans and Time Management Keep a Time Diary: Each day make a note of how many hours you’ve spent working, sleeping and doing other things (socialising, exercising, things you enjoy). This allows you to keep track of your work/ life balance and see if you’re getting enough sleep. It can also be a good way to assess busy vs productive. If you’re working more than you should be (an average would be around 40 hours a week) but you still feel overloaded and like you have too much to do, how efficient is what you’re doing? And how much are you doing which you could delegate to others, or possibly isn’t your
job? Being productive should mean doing work of value; working towards your goals and priorities and what you think is important. It’s easy to end up being incredibly busy with lots of work but not feeling like you’ve achieved anything. Keep track of this and you’ll be able to see where you’re going wrong. Keep To-Do Lists: This is such a straightforward way of keeping track of what you need to get done, especially as when you’re busy and stressed you can be extra forgetful, plus ticking them off feels so satisfying! Split your projects into tasks: Rather than sitting and panicking over how big a
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project is in totality, try to think about each of the stages and tasks that need to be done and in what timescale. Take Breaks: Everybody knows this but not enough people do it. If you’re using a computer it’s recommended you take a break from looking at the screen every 20 minutes, the website www.protectyourvision.org has a function where it will alert you every 20 minutes as a reminder. If you’re in the library or at a desk all day, try and get some fresh air during the day, and eat lunch away from your desk. Schedule Holidays: Whether you can afford to go abroad on holiday or not, it’s really important to book time off work. You might want to think about when is a good time in the year, say after a busy period, and make sure this is built into your work plan so you won’t feel guilty about being away.
Social Media Make Separate Social Media accounts: Lots of people choose to have a public and private account on facebook. This can be helpful as it allows you to manage the time you spend on work as you won’t be drawn into work things when you’re just checking your friend’s birthday plans. It can also be difficult for maintaining a work/life balance as you constantly feel ‘on call’, and may feel a sense of pressure to maintain an online persona, or anxious of saying things in fear of how you will be perceived. Having separate accounts allows you to keep your private life separate from the broader social networks you might have through your role.
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Block or Mute Trolls: People who get at you online are not worth your time, it is not an appropriate space for people to demand your attention or have a go at you. Self preservation is important and the barrage of abuse student officers and activists can get on social media can take a real toll on your mental health. Don’t engage in negativity online, block or ignore trolls, they’re not worth your time or emotional labour. Report Hate Crime: Sometimes social media abuse goes beyond trolling and becomes a hate crime. It is not uncommon for people to behave in a violently racist, misogynistic, homophobic, ableist or transphobic way online, and unfortunately women, and in particular women of colour, face the brunt of this, often receiving death and rape threats. Although we know this is all too often not taken seriously, it is a criminal offence and you should report this to twitter/facebook and the police. If you do not feel comfortable reporting to the police, you can always forward the
information to your closest hate crime reporting centre. Some Students’ Unions (including Manchester, Liverpool Hope and Goldsmiths) have established hate crime reporting centres on campus. For more information on NUS’ work on hate crime reporting centres, please visit the following site: www. nusconnect.org.uk/campaigns/ noplaceforhate Take Time Out: Sometimes it’s really easy to get so angry and frustrated at content on social media that it negatively affects your mental health. It’s hard not to feel this way with the barrage of bad news that often comes on social media. If you feel it’s getting too much, deactivate your account for a while, delete the app from your phone or use social media more mindfullygive yourself a limit to the amount of time you spend on it, and chose a specific time of the day to check it. Manage Your Profiles: Online spaces can get very crowded and you might feel like you’re being overwhelmed by notifications and messages.
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It’s worth periodically reviewing the number of groups, pages, threads that you’re a part of, or simply turning notifications off so you don’t have have to be connected all the time. If someone is messaging you about work related things on Facebook, remind them to contact you via email and official channels.
Being Held Accountable Accountability vs. Harassment: It’s important to make the distinction between being held to account and being harassed or bullied. One question you can ask yourself is, how constructive or productive is the comment? There are also appropriate channels and platforms on which you should be held to account, is this person using the appropriate platform? If not, you should refer them to the proper process in your union. Don’t forget, you’re only accountable to your membership, so as a women’s officer you are not accountable to male students and therefore it is not appropriate for them to question your work.
Prepare for Questions: Being held accountable by your membership is not easy, but you’re more likely to feel confident if you’ve prepared. Think about all the things you’ve done and achieved by going back through your diaries and to do lists, and try to anticipate any questions that might come up. Be Honest: Sometimes people will be frustrated that such and such thing hasn’t happened, but it’s much better to be honest about why things haven’t happened- whether that’s because of health reasons, workload, or other difficultiesthan to pretend everything is on track. You’ll be respected for your honesty and hopefully be less anxious about the situation. Reference Policy: Don’t forget that you can only get so much done at a time and you can never please everyone. Don’t be ashamed to say what you’ve prioritised and why. You were elected on a mandate and have policy to uphold and a manifesto to follow through on.
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Looking After Yourself Know Your Limits: Everyone has different limits. Just because someone else is seemingly able to do it all doesn’t mean you should be able to too. If you’re someone who suffers from a disability, whether mentally and/or physically, life in general will take more energy. This doesn’t mean you’re not as invested or care any less, it just means you have different limits and people should be respectful of that.
Make time for yourself: It’s really important that your work doesn’t become all consuming, both so you can maintain a personal life and don’t end up resenting the job. Make time to do the things you love, whether it’s reading, going to the cinema, exercising or drawing, and to see friends or do sociable activities. Don’t forget to take time for you and practice the self care techniques mentioned in the previous section.
Make Positive Spaces: It’s really important to make the spaces that you work in comfortable and positive. Think about where and when you most enjoy working and try to build this into your work plans. Notice when you seem to have the most energy during the day, and dedicate those valuable periods to your most important or difficult work. Try not to book a meeting during this time if you can help it and don’t waste this time on administrative work or looking at emails.
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where to go for help There should be nothing shameful in asking for help. Getting things off your chest and expressing emotions instead of bottling them up is so important to overall wellbeing. Most Universities and Colleges will have a free counselling service you can access, and your GP can also refer you to mental health services on the NHS. Unfortunately, these services are underfunded and there can often be wait, or the number of sessions available may be insufficient to your needs. This can leave people vulnerable as they wait for support without any temporary measures in place. If you ever feel in need of immediate support outside of office hours the best thing to do is talk to somebody. You can call one of the helplines we’ve compiled, or if you feel able, speak to a friend or family member.
Whilst money is obviously a huge barrier, there are charities and organisations that offer low-cost and free counselling and therapy that you may be able to access. These will differ based on location so try asking your GP for help in finding them, or Google- you’d be suprised by what’s out there.
Helplines Use these helplines for confidential, non-judgemental telephone, email and face to face support at any time. Samaritans www.samaritans.org Tel: 116 123 A 24-hour confidential listening service. If you need an immediate response it’s best to call via their free phone line, but you can also text, email and depending on where you live, speak to someone face to face.
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Nightline www.nightline.ac.uk
LGBT+ Switchboard www.switchboard.lgbt Tel: 0300 330 0630
Many Universities have a subscription to Nightline, a telephone service run by trained student volunteers. Nightline can help if you would like to talk to a fellow student anonymously and confidentially. This is available every night of term from 6pm - 8am. Check the website to see whether your University has a nightline, and what the local number is. CALM (Campaign Against Living Miserably) www.thecalmzone.net Tel: 0800 585 858 CALM is a website and helpline aimed at preventing male suicide.
An LGBT+ helpline run by LGBT+ volunteers. Available from 10am10pm every day. You can call, email or chat online. Muslim Youth Helpline (MYH) www.myh.org.uk Tel: 0808 808 2008 MYH is a national charity that provides a free counselling service which is culturally and faith sensitive. Available via telephone, email, internet chat and a face to face service in London. NHS 111 Tel: 111 Free expert health advice and information, 24 hours.
HopelineUK www.papyrus-uk.org Tel 0800 068 4141 Email: pat@papyrus-uk.org A confidential helpline for young people dealing with suicide, depression and emotional distress. Open from 10am10pm weekdays, and 2pm-10pm weekends.
If you’re ever in urgent need of a doctor’s appointment you can book an emergency appointment with your surgery. It’s best to call first thing in the morning to make sure you’re able to be seen that day.
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Online Resources E-Couch au.professionals.reachout. com/ecouch A self-help programme with modules for social anxiety and generalised anxiety as well as depression. Free Mindfulness freemindfulness.org
Mindfulness for Students mindfulnessforstudents.co.uk Includes mindfulness training for students to help you to stay calm, focused and better manage the pressures of student life.
Online Support Friends In Need friendsinneed.co.uk
Includes a collection of mindfulness meditation exercises which can be downloaded for free.
Friends in Need is a way for people affected by depression to meet online and in their local area. It’s free to join and a great way to share support.
Living life to the full llttf.com
Elefriends elefriends.org.uk
A self-help life skills course. Modules on problem solving and anxiety.
Elefriends is an online platform created by Mind where you can talk and connect with others who suffer from mental health difficulties.
Mood Gym moodgym.anu.edu.au An interactive programme which incorporates cognitive behaviour therapy for preventing and coping with depression.
Students Against Depression studentsagainstdepression.org Students Against Depression offers information and resources validated by health professionals alongside tips and advice from students who have experienced it all themselves. - 22 -
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Everything Is Terrible and I’m not ok Questions to Ask Yourself Before Giving Up
Have you showered in the past day? If not, take a shower right now. If daytime: are you dressed? If not, put on clean clothes that aren’t pyjamas. If night-time: Are you tired and fatigued but resisting going to sleep? If so, turn off all electronic devices (or put them on silent), put on your pyjamas, get into bed, and close your eyes for fifteen minutes- no electronic screens allowed. If you’re still awake after that, you can get up again; no pressure. Do you feel ineffective? Pause what you’re doing and get something small completed, whether it’s responding to an e-mail, doing the washing up, or packing your bag for the morning. One less thing to do tomorrow!
Have you been outside in the past day? If not, do so right now. Getting some fresh air and exercise, even if it’s just a walk to the shop, can do wonders for your endorphins. If you feel up to it, go for a walk to the local park. Getting outside the house is so important, especially if you’re cooped up working. Have you said something nice to someone in the past day? Do so, whether online or in person. Make it genuine; wait until you see something really wonderful about someone, and tell them about it.
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Are you hydrated? If not, have a glass of water. Have you eaten in the past three hours? If not, get some food. One of the things which mindfulness teaches us is to think mindfully about things we ordinarily take for granted. If possible, try to make yourself something you like, which will nourish your body, and think mindfully about what you’re eating. Are you worried about something? If so, what is it you’re worrying about? Is it something you can change, or something which is solvable? If so, take action so the feeling doesn’t linger on. If you’re worrying about something in the past, or something you can’t do anything about, then it’s a bit tougher.
habit of dwelling on worries in the present moment. This helps as by developing the ability to postpone your anxious thoughts you realise that you have more control over worrying than you think.
Have you begun taking medication or changed any of your medications in the past couple of weeks? That may be why. It sucks but Telling yourself to stop worrying the first few weeks of taking isn’t going to stop you from medication can be rough. worrying - at least not for long. SSRIs (a widely used type of Rather than simply telling yourself medication to treat depression not to worry, try to postpone and anxiety) can often make worrying by getting a simple task you feel worse to begin with, done, or doing something that you and everyone’s body will have a enjoy. different response to them. Give things a week or so, then talk to It’s been proven that by your doctor if it doesn’t settle postponing worry it breaks the down. - 25 -
Are you experiencing some kind of hormonal influence (e.g. PMS/menstrual cycles, hormonal changes)? That may change your emotional landscape. Often just knowing that your hormones are to blame for the change in how you feel about things can help already. Otherwise, wait a few days and talk to your doctor if things continue to be bad or if they get worse. Have you been overexerting yourself lately- either physically, emotionally, socially, or intellectually? That can take a toll that lingers for days. Give yourself a break in that area, whether it’s physical rest, taking time alone, or relaxing by watching a show, reading or listening to music; whatever you do to unwind! Have you spoken to someone in the past day? If not, why not call a friend or family member? Try to arrange something where you’ll have human contact with somebody, and see if a friend wants to hang out, even if it’s just a lunch break together. If you’re new to a town- why not see if there are any groups you
can join? Societies and sports clubs are a great way to make friends, and there’s bound to be some local groups in your area you can join. Have you cuddled a living being in the past few days? This isn’t always possible when our family and loved ones live elsewhere but if you can, do so. Don’t be afraid to ask your friends for a hug or even friends’ pets. You’re not imposing. Do you feel paralysed by indecision? Give yourself ten minutes to sit back and figure out a game plan for the day. If a particular decision or problem is still being a roadblock, simply set it aside for now, and pick something else that seems do-able. Right now, the important part is to break through that barrier, even if it means doing something trivial. Have you waited a week? Sometimes our perception of life is skewed, and we can’t even tell that we’re not thinking clearly, and there’s no obvious external cause. It happens. Keep yourself going for a full week, whatever it takes, and see if you still feel the same way then.
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You’ve made it this far, you will make it through. No two people are the same, and we recognise that not all of these will work for everybody, or are applicable everyone. Feel free to adapt this document to suit your own needs, abilities and resources.
things which we sometimes forget when we’re unhappy, stressed or worried. If you’re feeling down, hopefully this will help put things into perspective, or at least help you identify why you’re feeling that way.
Put this somewhere visible as a daily reminder of the little
Adapted from Sinope (eponis.tumblr.com), 2015. This work is licensed under a Creative Commons Attribution 4.0 International License.
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