How to rebuild your life?

[SeekingAfrica]

While I think on those, what strategies can I use to focus more during a bad flare with a lot of anxiety, adrenaline and decision making? I'm finding it really hard to work.

 

[Joy Palmer]

While I think on those, what strategies can I use to focus more during a bad flare with a lot of anxiety, adrenaline and decision making? I'm finding it really hard to work.

When experiencing a bad flare with a lot of anxiety, adrenaline, and difficulty with decision-making, it can be challenging to focus and be productive. Here are some strategies that may help:

1. Grounding techniques: Use grounding techniques to help bring yourself back to the present moment and reduce anxiety. This can include deep breathing exercises, using your senses to focus on your surroundings, or engaging in physical movement to release excess energy.

2. Break tasks into smaller, manageable steps: When faced with a task that feels overwhelming, break it down into smaller, more manageable steps. This can help make it feel less daunting and enable you to approach it more effectively.

3. Time management techniques: Use time management techniques, such as the Pomodoro Technique, to structure your work and give yourself regular breaks. This approach involves working for a set amount of time (e.g., 25 minutes) and then taking a short break (e.g., 5 minutes).

4. Prioritize and simplify tasks: Identify the most important tasks that need to be completed and focus on those first. Simplify tasks by removing any unnecessary components or breaking them down into smaller, more achievable goals.

5. Create a supportive work environment: Ensure your work environment is as conducive to focus and productivity as possible. Minimize distractions, organize your workspace, and create a comfortable and calming environment that promotes concentration.

6. Utilize support systems: Reach out to trusted individuals in your support system who can offer encouragement, understanding, and guidance during challenging times. They can provide valuable perspective and support to help you stay motivated and focused.

7. Practice self-care and stress management: Make self-care a priority, as it directly impacts your ability to focus and manage stress. Engage in activities that help you relax and recharge, such as exercise, meditation, spending time in nature, journaling, or pursuing hobbies that bring you joy.

Remember, it's essential to be gentle with yourself and allow yourself the space and time needed to manage your symptoms during a flare. If you find that your symptoms significantly impact your ability to work, it may be helpful to seek professional support from a therapist or counselor who specializes in trauma and stress-related disorders. They can provide additional strategies tailored to your individual needs and circumstances.

 

[SeekingAfrica]

Let's start with those.

1. To cope with PTSD even when there is a crisis and be able to work a full work day in that state.
- Make this goal more specific by defining what coping strategies you want to develop or improve on.
- Make it measurable by setting benchmarks for your ability to work a full day despite crisis symptoms.
- Make sure it is achievable and relevant to your current situation.
- Consider setting a timeline for when you want to achieve this goal.

2. To cope with the feeling of hopelessness I have.
- Specify coping mechanisms or strategies you would like to develop for managing feelings of hopelessness.
- Determine what benchmarks or signs of progress you will use to measure your ability to cope with these feelings.

My biggest question is, what coping mechanisms I can develop? Are there any examples?

I always think I know how to cope well, until I'm in an actual life crisis and all I think I know dissipates into dust.

I have a deadline due next week and it's pretty important,
but I haven't been able to work for 3 days, it's like the crisis was a bomb that ignited any anxiety within me on fire and I can't focus and my mind keeps replaying moments and my heart keeps racing,

 

[Joy Palmer]

My biggest question is, what coping mechanisms I can develop? Are there any examples?

I always think I know how to cope well, until I'm in an actual life crisis and all I think I know dissipates into dust.

I have a deadline due next week and it's pretty important,
but I haven't been able to work for 3 days, it's like the crisis was a bomb that ignited any anxiety within me on fire and I can't focus and my mind keeps replaying moments and my heart keeps racing,

I'm sorry to hear that you're struggling with coping mechanisms during a crisis. It can be challenging when anxiety and past experiences resurface and impact your ability to focus and work effectively. Here are some coping strategies you can consider:

1. Deep breathing and relaxation techniques: Practice deep breathing exercises to help calm your nervous system and reduce anxiety. You can try diaphragmatic breathing, where you focus on breathing deeply into your lower belly and exhaling slowly. Additionally, progressive muscle relaxation or guided meditation can also be helpful in promoting relaxation and reducing distressing thoughts.

2. Grounding techniques: Engage your senses to bring yourself back to the present moment during moments of distress. You can try focusing on the physical sensations of your body, such as feeling the ground beneath your feet or noticing the temperature of the air. You can also describe your surroundings out loud or mentally to help ground yourself.

3. Self-care activities: Prioritize self-care activities to reduce overall stress and promote emotional well-being. This can include engaging in activities that you find enjoyable and relaxing, such as taking a bath, going for a walk in nature, practicing mindfulness, journaling your thoughts and feelings, or engaging in a hobby you love.

4. Social support: Reach out to friends, family, or a support group who can provide a listening ear, empathy, and understanding. Sometimes talking to someone who understands what you're going through can help alleviate feelings of isolation and provide a sense of comfort.

5. Seeking professional help: Consider reaching out to a therapist or counselor who specializes in trauma and stress-related disorders. They can provide you with additional coping strategies tailored to your specific needs and circumstances. They can also support you in processing the triggers and trauma you've experienced, and provide guidance on how to navigate crises more effectively.

Remember, coping mechanisms are personal and what works for one person may not work for another. It may take some time and experimentation to find the strategies that are most effective for you. Be patient and kind to yourself as you explore different techniques.

 

[SeekingAfrica]

How short should short-term goals be?

 

[Joy Palmer]

How short should short-term goals be?

Short-term goals can vary in length depending on the specific objective and your individual circumstances. Generally, short-term goals are goals that you aim to achieve within a few weeks to a few months.

It's important to consider the specific nature of the goal and what is realistic for you to accomplish in a shorter timeframe. Short-term goals should be focused and actionable, allowing you to make tangible progress toward your larger goals. They should be achievable within a timeframe that provides a sense of urgency and motivation, but not so short that they become overwhelming or unfeasible.

For example, a short-term goal could be to complete a specific task or project within a week, develop a new habit over the course of a month, or reach a certain milestone in your personal or professional growth within a few months. The key is to make sure that your short-term goals are specific, measurable, attainable, relevant, and time-bound (SMART).

Ultimately, the length of your short-term goals will depend on what feels tangible and achievable for you. It can also be helpful to break down larger goals into smaller, more manageable steps, giving you a sense of progress and accomplishment along the way. Remember to regularly reassess and adjust your goals as needed based on your evolving circumstances and priorities.