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Headspace: Guided Meditation & Mindfulness?
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(obligatory I'm not a therapist so this is really from my personal experience but I want to help if I can)
I'd say, start considering if social anxiety (or whatever really) is impacting your potential to grow (finding hobbies, talking with people you're close with, or limiting your motivation).
If not, then you might find out how to work with it, if yes, I know it's cliche but seeing a therapist you trust will make a world of difference.
If seeing a therapist is impossible, (for me that's what worked) try to start really understanding your behavior, how you think. Don't pressure yourself though! All you want is to try to see it objectively.
Mindfulness Meditation helps a lot with this and it only takes 5-10 minutes of your day! (that's less than the lenght of a youtube video!) (Headspace gives free guided meditations ;)
Other than that, just try to remember that a lot of people care about you. It gets better <3
Just keep your eyes closed, and count your breaths.
Once you reach ten, go back and count from one.
If you lost count, simply go back to inhale:1 don't think where/how/why/when you lost count.
.
Breathe normally. and count as:
inhale: 1 exhale: 2 inhale: 3 exhale: 4 inhale: 5 exhale: 6 inhale: 7 exhale: 8 inhale: 9 exhale: 10
back to:
inhale: 1
exhale: 2
If you're like me, you'd fall asleep.
If not, this is basic meditation, will keep you less agitated.
I found this in headspace meditation app)
Site: https://www.headspace.com/
.
Have you thought about moving closer to work, or once a week WFH ?
Funny you ask, there ya go. Andy's voice is magic, wonderfully calming without being overdone or too calming. If you try nothing else the 10-day intro is a great crash course.
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en
Edit for Apple folk: https://itunes.apple.com/us/app/headspace-guided-meditation-and-mindfulness/id493145008?mt=8
Honestly, depression is an arsehole. I haven't figured out a way to break out of a slump other than fully embracing it, practising self-compassion, and seeking help. After I've healthily accepted and worked through one slump, the next one doesn't hit so hard. I hope you can find some pocket of time to truly allow yourself to feel like shit, and practise looking after yourself in the ways that you feel able to. For me, some days I can't even shower or brush my teeth, so I let myself sleep until I feel I can. And then once I can do that, I feel I can cook myself a good meal. After that, I might feel motivated enough to ring someone and chat to them about my spiral. Baby steps.
I've been slowly reading "First We Make The Beast Beautiful" by Sarah Wilson and she raves about the wonders of meditation. Not so much for depression, as she suffers with a conglomeration of other mental disorders, however I think it comes back to the heart of sitting with your sadness/fear/loneliness/self-loathing/angst, accepting it, and letting it pass through you. So maybe you can find five minutes each day to sit in silence, or try a guided meditation like headspace. I haven't gotten into a habit of this yet as sitting with my own thoughts for five minutes feels excruciating, but I think that's the point!
Utilizzo questa app guida per la meditazione, niente di troppo complicato ma noto benefici notevoli a livello di stress e gestione dell'ansia.
E poi si, pippe.
I found value in the initial 10 free lessons from the Headspace app. But I don't recommend going further with it or paying for it.
I personally found The Mind Illuminated to be an excellent guide going forward. It's recommended pretty often around here.
ATM 3 min a day ( have been only doing it for week or so) but I think I'm going to do longer soon. I started and am still using the app headspace, they have a great introduction imo. It's way less vague then I expected. Way more concrete and tangible.
I just downloaded Headspace on my phone. It has a thing you listen to that basically guides you through it. It goes on for a week, I've only done the first one so far.
Check out the headspace free meditations, they helped me get a feel for it with a more neutral approach without religious undertones which makes it more accessible as a tool. Personally have the subscription and love their sleepcasts as well!
Here's a link to it on android:
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Hi, sorry to hear about your anxiety attacks. I've been trying Headspace app, it has been helping me quite abit. Here you go. All the best https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Yes, it helps some people. But remember: lucid dreams is not the main goal of meditation. It's just a "side-effect".
I can even recommend you 2 apps for meditation and lucid dreams:
1) Meditation - Headspace: Meditation & Mindfulness
2) Lucid Dreaming - Lucidly: Dream Journal & Lucid Dreaming Helper
Also I recommend you to do meditation in the morning for 5-10 minutes. It won't take much time. And don't forget about reality checks!
Good luck :)
I've found the android app Headspace to be helpful, and I know there are quite a few different meditation apps with good reviews out there.
to me, this sends my mind on a world tour, more exciting than real life. and takes longer than usual to fall asleep.
I use the headspace chapter-1 method. makes me fall asleep quickly.
Inhale : count 1.
Exhale: count 2.
Inhale: count 3.
Exhale: count 4.
go on till count 10.
start from count 1.
if you lose track, just start from count 1.
no need to plugin headphones. can just count in our head.
makes me fall asleep within two to three cycles.
Some that work for me when im really stressed/anxious is meditation, going for a run, and going for a walk. Meditation is a big one and I think everyone can do and it always puts me in a more relaxed and less anxious mood. But if it doesnt work for its ok. There are still plenty more methods that might work that im not aware of. Hope you have a day and a healthy journey coping with your anxiety :)
Some meditation apps: Headspace- https://play.google.com/store/apps/details?id=com.getsomeheadspace.android Calm- https://play.google.com/store/apps/details?id=com.calm.android
Hi, really sorry to hear what you're going through.
Try meditation.
I did a 30 pain management course on the app headspace ( https://play.google.com/store/apps/details?id=com.getsomeheadspace.android) and it reduce my migraines significantly during the course and I had no migraines at all for 14 days after.
I'm not saying meditation caused me to not have any migraines, correlation doesn't equal causation, but migraines, for me, are closely related to my stress levels. I do also take 4 different medicines for migraine as well.
But meditation is amazing and my occupational therapist is who got me to try it out.
They've crept back in and I've had loads since. I need to do the course again!
You are going to be okay! Every thing might seem really traumatic right now, but in 6 months from now you are going to look back on this moment and smile. Smile, because you just opened the floodgates of you freedom. Yeah you're going to get battered and pushed around a bit right now but it's going to wash you clean and you're going to feel great in just a little bit.
Something that's really helped me lately with my stress is the Headspace mindfulness breathing technique. You can get the app and they give you 10 sessions for free. And you can play those sessions for as many times as you like, each one only lasts 10 minutes. I have went from where I had a stress-induced headache because of everything that was going through my mind and in my life and sitting down for those 10 minutes and walking away relaxed. I hope you try it.
Here is the website and here is the play store link
Much love
I tried a couple, they were both equally as good.
I think they were called Headspace and Calm. Calm was nice in a pinch it really helped. Headspace provides a more structured, gamified system with streaks and reminders and stuff.
Both are Android links, the apps might also be on iOS, but I haven't checked.
For meditation I can recommend "Headspace". Really lovely and backed up by some serious science.
Android: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
iOS: https://itunes.apple.com/us/app/headspace-guided-meditation/id493145008?mt=8
Also great website: www.headspace.com
lmgtfy:
Headspace is a digital service that provides guided meditation sessions and mindfulness training. Its content can be accessed online, or via their mobile apps.
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
You can get it on Android, too, and from what I can recall, Microsoft released some sorcery last year that allows you to run APKs on Windows Phone devices... I could be wrong, but may be worth looking into.
Für dich immer:
Für nen ganz einfachen Einstieg empfehle ich dir die App Headspace: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
die kostet zwar irgendwann auch mal was, aber bis dahin hast du nen guten Einstieg und kannst dann auch zu kostenlosen Angeboten wechseln.
Probiers mal aus. lohnt sich bestimmt.
First I would look into NPD and/or BPD which more than likely that is what's going on with him and will also talk about the emotional abuse that is associated with those PD
I started with psychiatry, got some temporary medication stabilized my sleep and a functioning routine, started therapy for CPTSD along with medications I mentioned.
Started meditating there are several free apps that you can utilize that really helps with the ruminating and negative thoughts
I started to exercise again like running walking, weights
Spent lots of time with family and friends which you not isolate. After 6 months of doing these things I started dating again and now in a healthy relationship with a non abusive person
Meditation apps:
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
https://play.google.com/store/apps/details?id=com.elevatelabs.geonosis
Thanks for the support, I just found out about headspace, a meditation app that gives you the first 10 for free. Never thought to use technology to aid with meditation. https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Meditation and gratitude, also positive thinking in regards to myself and my future.Getting out of my comfort zone in small ways and cold showers or lukewarm ones.Not obsessing over the future or the past and being present.
Mediation app: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Gratitude app: https://play.google.com/store/apps/details?id=com.northstar.gratitude
All the best, you deserve happiness.❤
Meditation could help? Let you forget some of that stress or whatever before a rest, I used headspace a while back and it was pretty relaxing.
Sorry if you've got apple, on mobile.
I have used Headspace in the past, it was pretty good. I think you get the first 6 sessions free and then you need to pay a subscription fee to continue past that.
The sooner you get sober, get working out, and get a daily meditation scheme down. The faster youll heal and the less youll need to check things.
This is even true when you arent insane yet. You can do a lot of drugs and still prevent insanity with a good routine. Also, meditation makes psychedelics INSANELY good. Never got the full effects of a clean euphoria till I changed to a better mind set.
If youre in the economic situation to do so, I would try to get a really expensive, really nice gym membership. The quality of people at those places is tops so you work on yourself more, and the hot tub/saunas are amazing for getting in touch with your inner self.
Check out Headspace on the app store. Ill even give you my credentials if you PM me and do the first basic pack.
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
I went from psychosis levels to a legitimately fun guy to be around in 3 weeks just with an easy rotation of work, gym, eating right, mediatation, and sleep. Took months to get credibility back, but if they see you working on yourself majorly. It comes back quick.
Definitely make sure to bring this up in your follow up dr visit.
For now, you might be surprised what mindful meditation can do. I'd highly recommend guided meditation like Headspace, but if you're not on android, try a Google search or use one of the Spotify playlists.
I use this occasionally as I'm waking up, or to help me get to sleep.
I recommend trying out the Headspace app. You have to pay to get all of it, but I think you get like the first 10 guided meditation sessions for free. Worked as a good start for me.
This is also the primary cause of anxiety in my life. After getting nearly all other aspects of my life in order this continues to be the largest hurdle. The only thing that consistently works like preventative medicine is meditation. I started using the headspace app on my phone/tablet to guide me through the exercise. For some stupid reason I will still fight myself from meditating but I swear it works every time. 10 min will last me most of a day. I once essentially meditated for a couple hours at the beach watching a meteor shower and I was clear headed and porn free for nearly a week. I haven't felt that much like my ideal self in a long time.
Download the app. https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
The guide will tell you exactly what to do when you are starting out. Will you take 10-15 minutes a day to save you hours and hours of pmo and the subsequent anxiety? It is worth it. Good luck man. Remember that bouncing back gets quicker and earlier as you continue to build your good habits.
The thing with meditation/mindfullness, as I understand it not having mastered it myself, is you have to practice it regularly when you are not anxious. It has to become a habit. Just trying to do it only when you're anxious is never going to work.
I've recently started using Headspace to try and get into the habit. Can use it through their web-site, or via an Android or iPhone app.
Henlo good people. This time I come to you with a theme that includes icons made by me, start to finish. I must say, however, that the whole thing is based on Headspace UI, and that my icons are simply recreation of elements of that UI. Two completely original icons are the top right ones: orange and green. Music controls buttons are also original.
Basically everything you see in this theme was made by me in KLWP. Obviously I used fonts and incorporated album art, but other than that everything is made of KLWP objects. There's no separate image for wallpaper, no PNGs for icons. This is all one KLWP file so please, please don't ask me to link to them, as there's nothing to link to.
Resources:
- KLWP file
- Product Sans font
- Self-made icons
- Self-made wallpaper
FAQ:
> How do I import the KLWP file?
> How do I move between apps and music?
Tap on music text.
> How do I change the wallpaper?
In root go to overlap group called "Top" and delete "Shapes". Then go to "Bg" -> FX tab -> Texture -> Bitmap -> Pick image -> navigate to your wallpaper
> How do I change app shortcuts?
To change touch shortcut just tap on the actual icon in the preview, a small popup should appear now with an 'edit' button. Tap on it to edit which app should be launched.
> Your theme looks like crap on my Galaxy S8/Note 8/LG G6/phone with aspect ratio different than 16:9. FIX IT NOW!!1!
I own a phone with 16:9 display, thus have no way to troubleshoot themes being all over the place on your shiny tall display. You're on your own, because probably all it takes is enlarging the wallpaper and moving some overlap groups up/down.
Join our Discord server to discuss themes and ~~shitpost~~hang out!
This app may help:
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
here are few suggestions that have helped me out personally outside of the "seek therapy, get on medication" usual advice (which is the right approach of course, I'm just trying to post specific outside the box stuff for you all)
for my health anxiety, as I have already been checked out multiple times - I keep my "anxiety" and "stress reaction" diagnosis and discharge sheets handy to remind myself "I've felt like this before and I know how this ends" - health anxiety sufferers seek reassurance from testing/doctors which is fine in my opinion, but the key here is to ACCEPT the fact we are dealing with health anxiety and not some serious life threatening condition. So I remind myself I have had the proper testing by looking at them, realizing I'm experiencing the same symptoms and calming myself that way. The key here is not to get caught up in the cycle of going back for reassurance constantly as that will just fuel our health anxiety in the long run. In summary, I (we) have to accept our diagnosis of anxiety/health anxiety.
when I'm having a really bad moment I flip my phone or pc to calm.com and that seems to help
two highly recommended books by a good friend of mine you should check out are "The Power of Now" and "Tao te Ching" (reading these in order is recommended)
Apps:
https://play.google.com/store/apps/developer?id=Excel+At+Life
https://play.google.com/store/apps/developer?id=Mindifi
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Supplements you can look into:
Magnesium
Vitamin D
Theanine
Fish Oil
I'll add more in the future as I think a resource guide is an excellent idea!
Headspace is available for Android, too. I've never used it, but it gets a lot of praise.
It offers a few lessons for free, I think, and then you have to pay. It's £4.99 ($7.99) a month if you pay yearly: https://www.headspace.com/buy
There's also Insight Timer for Android and iOS which offers considerably more free content, and is pretty popular.
Well, with that known, i would say if you want an outlet to start spending energy on to get on track to sorting these issues out, they would be it.
My intuition is telling me that you arent struggling with just being 'you', but are more so struggling in general with being you 'at the moment'. I relate so much to the way you are describing your issues, and have been through similar struggles.
For diet - i would suggest trying to move away from processed packaged prepared foods, and more towards whole, fresh foods. Ditch the sugar(its hard, but once your over it you no longer crave it AT ALL). Try to eat lots of greens and fresh meat. No iced coffee's for dinner :-) (that would really impact you on so many levels). If you could afford it, something like HelloFresh delivered meals could make for easier dinners if you are overwhelmed with organising.
Fixing your diet will help reduce your anxiety, it would help your insomnia. We have learnt recently that the stomach is basically your second brain. Your diet HEAVILY affects your ability to concentrate/filter information etc. If you are eating healthily also it improves your drive, enthusiasm from within which will further motivate you to improve things.
In terms of sleep, again, its going to help you massively in regards to your issues you initially stated. I would suggest having a solid sleep routine, where you sleep at the same time and wake up at the same time most days (if this is possible). No electronic devices/screen within 1 hour of going to sleep. I really can't overstate how much this will help.
Meditation is probably the EASIEST of the three to work on. I understand you feel like you don't have the time for it, i would reframe it as 'how can you NOT have the time for it?', it is that effective. I really suggest trying to carve out a time in the day where you can fit it in. Even if its at night when you are exhausted. I understand it just feels like "another thing to do", but in reality once you are regularly doing it, you will probably look forward to meditating because of the undeniable benefits.. I know you said you already have an app for it, but i would heavily suggest a free app called Headspace. It is an excellent app for iPhone and Android made for beginners to meditation. It offers guided meditations that take you through all the steps. It also has extra packs you can download to target specific things (such as anxiety).
>iPhone link: https://itunes.apple.com/au/app/headspace-guided-meditation/id493145008?mt=8
>Android link: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_AU
When you combine all three, diet, sleep and meditation, you will gain synergistic benefits across the board.
You could set out some goals, and try it for a month straight and the results will be clear as day, its hard to visualise the improvements until you really experience them.
It might take a bit of work, but i honestly feel if you are struggling as much as you have described, you will really want to put the work in. I promise you it will be worth it :-)
There are a few things someone with mild anxiety can do to start improving their condition without medication (though sometimes daily meds like Buspar or PRN meds like Ativan for specific situations certainly help). Doing this with a trained therapist is optimal, but when time and resources do not allow there are two common approaches are one can take on their own:
Simple exposure: Practice means of calming ones self down, such as mindfulness (see below). Once you get these down, enter into limited exposure and force yourself to sit in the situation using the calming techniques. Gradually increase the time/intensity of the exposure as your coping techniques allow you to. E.g. if you are afriad of heights practice relaxation, then stand at the top of a ladder while using your relaxation techniques until it does not bother you. Repeat from higher and higher points. To stay calm in anxiety provoking situations, try mindfulness, for which there are many apps/websites. Lots of people like Headspace for Mindfulness: iPhone: https://itunes.apple.com/us/app/headspace-guided-meditation/id493145008?mt=8 OR Android: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en and Insight Timer for Mindfulness: iPhone: https://itunes.apple.com/us/app/insight-timer-meditation-app/id337472899?mt=8 OR Android: https://play.google.com/store/apps/details?id=com.spotlightsix.zentimerlite2&hl=en At various points these may cost money, there is a new app put out by the VA for mindfulness, but it is Android only. If she is an Android user check it out at https://play.google.com/store/apps/details?id=gov.va.mobilehealth.ncptsd.mindfulnesscoach&hl=en There are also many free videos online, some of which include Mindfulness Exercise 01: https://www.youtube.com/watch?v=15q-N-_kkrU Mindfulness Exercise 02: https://www.youtube.com/watch?v=zsCVqFr6j1g Mindfulness Exercise 03: https://www.youtube.com/watch?v=-kt0sSascN0
Challenge the thoughts around the anxiety. For this, get a hold of some free thought record apps. You might start with CBT Thought Diary for tracking worried thoughts: iPhone: https://itunes.apple.com/us/app/cbt-thought-record-diary/id1010391170?mt=8 OR Android: https://play.google.com/store/apps/details?id=com.moodtools.cbtassistant.app&hl=en
> If meditation isn’t trying to stop thinking for 20 minutes, what is it? I’m trying to get into it and this is exactly how I see it. I’m hoping to hear your perspective on it so I could fix issues in my mindset:( > >
Hey if you're new to things and want to learn to meditate. There's a tonne of free guided meditation apps and videos online. If you're working on your mental health, or just self improvement in general; I highly recommend an app called Headspace It's available on both Itunes and Google Play
For something more along the lines of self Cognitive Behavioral Therapy. Although this doesn't use the same lingo you would hear from a counselor or psychologist, the aim of it is to recognize the cognitive biases that are preventing you from moving forward or leaving you feeling "stuck" so you can kinda work past them.
If you're into the idea of DIY CBT I highly recommend an app called FearTools. Itunes Link Google Play/Android This app contains a handful of guided meditation videos as well as some tools to work through your cognitive distortions/biases. I would recommend using this with this nifty infographic , the Cognitive Bias Cheat Sheet , and a list of cognitive distortions
You'll notice on the codex there's an outer ring and an inner ring. The outer ring is the generalization/distortion, the inner ring has all of the little biases that might influence that distortion. I've found this to be an effective app for managing the day to day stressors in my life.
POSSIBLY NSFW PARAGRAPH A few years ago I muddled around with erotic hypnosis audio tracks (guided erotic meditation). There's men and women out there claiming they've had hands free orgasms using these. I came close, but I always had to sneak a hand in there towards the end. Regardless it's a thrilling experience. I don't have a link to it anymore, but here's the amazon link to the one I think I used. Safe beyond here
For the ultra-spiritual music festivaly types: Out of body experiences/ Astral Projection guided meditation I've heard some nutty stuff about these ones, usually along the lines of a psychedelic trip without any psychoactive influence. It's not really my thing, but why not go on an imaginative adventure?
Speaking of Cognitive Biases, Marijuana is known to have a heavy effect (#2 )on attentional bias. It's not suggested by either of the studies provided above, but I believe we're able to direct our attentional biases through mindful meditation. I like to use cannabis before meditation for the exact reason that it enhances our attentional bias while psychoactive effects last. If we direct it, we're not going to get paranoid/anxious, and potentially have a better/stronger meditative experience. -- This is just my opinion. I've always felt like I dwell on single thoughts for an extensive amount of time while I'm stoned. If I'm feeling anxious, it's anxious thoughts. If I'm angry it's angry thoughts, etc. What could be better than a guided meditation video full of positive affirmations? Things to dwell on, to chew, to "meditate".
Try headspace! It's my favourite app, well designed and they offer plenty of options.
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
my mistake ! This is the app , Hope it's helpful
Here's the app on the Google Play store.
i'm not a lolo, but a shutdown ritual might help.
and the overadviced meditation.
you can start using an app, i recommend headspace (only 10 free sessions though :/)
Quoting an old post of mine:
>Sleep hygiene is a pain, but it works to a degree. The whole use your room only for sleep/sex but anyway, the no phones didn't have a huge impact for me but did help a bit.
The bit that really did help was really really bad, but it worked after about a month, for almost a year...
1) Decide how much sleep you want - what your ideal is, for me, I started with 5 hours.
2) Decide when you want to get up, I decided 7 a.m.
3) Work out what time that means you should go to bed, i.e. for me, 2 a.m.
4) Set an alarm, on the otherside of the room for the wake up time, so you have to get up to turn it off, then resist going back to bed (in the morning).
5) Go to bed at the designated time.
6) If you aren't asleep within 20 minutes, get up, leave your room, and try to do something elsewhere until you feel you can sleep, a minimum of 20 minutes though [for me this sometimes meant all nighters, other times I was desperate for that 20 minutes to be over so I could go to bed].
7) Go back to bed, when you feel you can, repeat step 6.
8) If it hits about 1.5 hours before your wake up time, give up...
9) Repeat this every night.
>This was really difficult for me but it actually worked. It gave me a pattern to an extent and meant I was getting more sleep [I was averaging about 10 hours a week on a bad week, 15 on a good one and this nearly doubled that].
>The next thing is a CBT (cognitive behavioral therapy) technique, called mindfulness. I could explain this for hours to be honest, but the easiest way is download a mobile app called "Headspace", for Android, for IOS.
>I did this to a more extreme degree. Just did this for my 20 minutes trying to sleep. If I woke up at night, I'd do it again. I am not sure if it gave me more sleep time, but it definitely improved the quality of my resting (in those 20 minutes with helped me function) and lowered my feelings of depression and anxiety of staring at the walls/ceiling trying to sleep. If you are interested I can go into more detail about the mindfulness that I personally do. For now I will leave it here.
https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/
Sunt si app-uri care sa te ghideze pas cu pas, cum ar fi: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en
There's an app for iOs and Android that will guide you in meditation, it's called Headspace
Not used it yet, but here's the link to the app on Android: Headspace
I concur with Mindfulness therapy, the lovechild of mediation and neurological science.
"The Happiness Trap" by Russ Harris serves as a great introduction into mindfulness. (Link below)
Headspace have some great videos on YouTube and an app which can help with structuring mindfulness into your life. (Links below)
It's liberating to find out why your brain behaves the way it does, and you'll be surprised how many "Ah-ha" moments you have once you start down this path.
As with anything that's in vogue, be aware that there are people out there posturing as experts.
Headspace YouTube: https://www.youtube.com/user/Getsomeheadspace
Headspace Google App: https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
If you feel like you get stuck in an emotional spiral I highly suggest mindfulness meditation.
Mindfulness meditation is mainly just the skill of training your brain to be able to hit the reset button when it goes off the rails. It's like a muscle, and the brain muscle that you flex to keep you in the moment and focused on one thing (whether that's a guided meditation, your own awareness, your body, whatever) is the same muscle that can be used to refocus you on the moment and return you to baseline if you find yourself slipping emotionally, in a match or wherever else.
You already realize that your emotions are taking you places you don't want to go it's just the difference between a passing realization and holding onto that realization and carrying it around with you which takes practice.
I'm not a guru or anything so take all of this with a grain of salt and use it however suits you.
If you want to try meditation check out headspace webapp, android, and ios and just use follow along and do it for ten days in a row after your morning routine or whenever you have some free time during your day.
I feel like I'm writing a wall.. So... Basically first bit is my experience and me, 2nd bit is what I found helped.
Aye, I am fairly familiar with all of that, 'cept my pills were prescribed, effects varied from what you mentioned, to full on zombie; hallucinations (did get during day anyway from sleep deprivation but these were the first ones at night); sleep paralysis; restless leg syndrome; time jumps, where I'd fall asleep and sleep for 12 or so hours but wake up and feel like even more tired.
I more asked because I thought I could share what has helped me, but it's not a pleasant thing to do... I've been an insomniac for over a decade and been chronic and severe for about 4 years. I'm a long way away from being fine, but a lot better than I was.
>There's my bio :P Now:
Sleep hygiene is a pain, but it works to a degree. The whole use your room only for sleep/sex but anyway, the no phones didn't have a huge impact for me but did help a bit.
The bit that really did help was really really bad, but it worked after about a month, for almost a year...
1) Decide how much sleep you want - what your ideal is, for me, I started with 5 hours.
2) Decide when you want to get up, I decided 7 a.m.
3) Work out what time that means you should go to bed, i.e. for me, 2 a.m.
4) Set an alarm, on the otherside of the room for the wake up time, so you have to get up to turn it off, then resist going back to bed (in the morning).
5) Go to bed at the designated time.
6) If you aren't asleep within 20 minutes, get up, leave your room, and try to do something elsewhere until you feel you can sleep, a minimum of 20 minutes though [for me this sometimes meant all nighters, other times I was desperate for that 20 minutes to be over so I could go to bed].
7) Go back to bed, when you feel you can, repeat step 6.
8) If it hits about 1.5 hours before your wake up time, give up...
9) Repeat this every night.
This was really difficult for me but it actually worked. It gave me a pattern to an extent and meant I was getting more sleep [I was averaging about 10 hours a week on a bad week, 15 on a good one and this nearly doubled that].
The next thing is a CBT (cognitive behavioral therapy) technique, called mindfulness. I could explain this for hours to be honest, but the easiest way is download a mobile app called "Headspace", for Android, for IOS.
I did this to a more extreme degree. Just did this for my 20 minutes trying to sleep. If I woke up at night, I'd do it again. I am not sure if it gave me more sleep time, but it definitely improved the quality of my resting (in those 20 minutes with helped me function) and lowered my feelings of depression and anxiety of staring at the walls/ceiling trying to sleep. If you are interested I can go into more detail about the mindfulness that I personally do. For now I will leave it here.
TL;DR: Completely unqualified insomniac providing advice and an intro.
PS. Sorry for the wall :P
Headspace! https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Try it, you'll love it! ;)
I found this app very helpful for getting started. :) https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_GB
Headspace: Mindful Meditation
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
In your situation before doing anything I'll concentrate to myself https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
You could start by googling how to start meditating.
But on a serious note, get this app
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Headspace: Meditation & Sleep | 4.7 rating | Free with IAP | 10,000,000+ downloads | Search manually
> Stress less. Sleep soundly. Get happy. Learn the life-changing skills of meditation and mindfulness in a few minutes a day with Headspace. Choose from hundreds of guided meditations on everything from stress management and anxiety ...
|Feedback|PunyDev|Lonerzboy|
Ich hab schon Mal die App ausprobiert und war sehr begeistert. Bin gespannt was die Serie zu bieten hat.
Oh gosh, hard for me to say specifically, but I would try the USA Counselling Directory for free services and there's apps such as headspace and better help that might be useful. Hope that helps!
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
Would love this app... Thanks in advance
Android and iPhone Mobile Apps for Psychosocial Wellness and **Stress Management**:Systematic Search in App Stores and Literature Review
https://mhealth.jmir.org/2020/5/e17798/pdf
(List of apps with peer reviewed articles)[https://jmir.org/api/download?alt_name=mhealth_v8i5e17798_app3.docx&filename=73c5d5bf28eb8f0f50217a6e6dbc1d58.docx].
[Headspace](https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_US) is the clear winner.
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android
The links provided didn't work. The above one will. The section is unlocked for anyone using the app.
No problem :) I'd try headspace - https://play.google.com/store/apps/details?id=com.getsomeheadspace.android or smiling mind https://play.google.com/store/apps/details?id=com.smilingmind.app
Any decent meditation app will give you a collection of guided meditations, a timer with interval notifiers/serene background noises if you do not want guided meditations, and a log of your day to day meditations. Some apps provide a community too. You haven't mentioned a specific platform, so I ll go ahead and give recommendation for Android platform. As mentioned above, there is
- Headspace (https://play.google.com/store/apps/details?id=com.getsomeheadspace.android)
- Insight Timer(https://play.google.com/store/apps/details?id=com.spotlightsix.zentimerlite2),
- 10% Happier (https://play.google.com/store/apps/details?id=com.changecollective.tenpercenthappier)
- Calm (https://play.google.com/store/apps/details?id=com.calm.android)
These are the leading recommendations in most forums and threads. I am slightly partial to insight timer, as I found it having a more, to the point effect.
Now a dedicated app is not obligatory, obviously. You can fire up YouTube and listen to any of the tonnes of guided meditations of varying lengths and use your habit tracker to keep log. This is my favourite: https://www.youtube.com/watch?v=Bkted_guOfw
Remember there are no rigid rules or milestones to achieve in meditation. You don't have to worry about what to do after listening to guided meditations after 4 weeks. Try different things and stick with whatever you found most suitable for you. Sticking with it is more important than choosing the right app.
I have found Psychology Today's therapist finder to be quite useful. You can narrow down your search based off your insurance, issues you want to address, types of therapy, as well as, the provider's sexuality°, gender°, faith, and languages in addition the English. It's important to be aware that you may not connect immediately with your first (few) therapist and that's okay. Listen to yourself to tell if that means you need to find a new therapist or if it's just the awkward introductory getting to know you phase. If it doesn't feel right, talk with them about it -- you can gauge a lot off of how they respond.
In the meantime, this isn't a longterm/solves everything solution - just something that may help to take the edge off: try to find 5 minutes a day to yourself and breathe. Some people find doing mindfulness exercises (here's also an app)°°, chair yoga, or specific breathing techniques (example: 4/7/8) to be helpful. I hope that some of these resources may be helpful for you.
° these options are limited; °° beware app is free, but upgrades cost $
Edit: I'm on mobile, so my link text might not be pretty
Is it kind of like Headspace?
Headspace: Meditation & Sleep
https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en
or
Meditation & Breathing inspired by Oak
https://play.google.com/store/apps/details?id=meditation.forest.oak.oakforest_guidedmeditation&hl=en
Headspace, and Oak for ios was referred by Dr. Rhonda Patrick:
https://www.instagram.com/foundmyfitness/p/BT99dAFln12/?hl=en
https://twitter.com/foundmyfitness/status/925434156149915648?lang=en