Back Pain

What I CAN'T Always Choose
1 Which feelings show up-----feelings can show up without me choosing them
2 How other people react----I can't control what another person says or does
3 How strong a feeling is at first------sometimes a feeling can feel stronger than I expected
4 How quickly a feeling passes-----some feelings settle quickly, others take more time
5 How other people feel-----I can't choose how another person feels
6 What has already happened------I can't change what has happened, but I can choose what I do now

All feelings are ok, all actions are not. I can notice my feelings, look after myself, & choose what I do next.

The Best Exercise for Every Health Problem
Walking-----lowers blood pressure
Yoga-----reduces anxiety
Cycling----improves health heart
Swimming----relieves joint pain
Plank---eases back pain
Strength Training----regulates blood sugar
Pilates----improves posture
Squat----supports knee health
Shadow boxing---boosts circulation
Running----combats depression
Dancing-----improves brain health
Climbing---strengthens bones

Signs Someone with an Invisible Illness is Struggling
1 They're quieter or more withdrawn then usual
2 They say they're fine but seem completely exhausted
3 They cancel plans they were genuinely looking forward to
4 They struggle to keep up with everyday responsibilities
5 They use humor to hide how bad they're feeling
6 They have less energy to respond to messages or socialize
7 They start losing interests in things they normally enjoy
8 They struggle to find the energy for basic self-care

Don't Let People
live in your head rent-free
shame your sensitivity
steal your peace
make you doubt yourself
protect your peace
break your boundaries
ruin your day
minimise what you're carrying
define your worth

Healthy vs Unhealthy Coping Skills---------What helps you heal vs what hurts you more. Coping skills are the tools you use to deal with stress, emotions, & challenges

Healthy Coping Skills
Talk about your feelings-----sharing helps you feel understood & lighter
Take care of your body-----sleep well, eat well, & move your body
Express yourself-----write, draw, sing, or create anything that helps you release emotions
Focus on what you can control----let go of what you can't change & take action on what you can
Spend time in nature-----fresh air & sunshine can calm your mind & left your mood
Connect with supportive people----good friends & family remind you that you're not alone
Practice gratitude-----notice the little things that are going well
Do relaxation techniques-----deep breathing, stretching, or meditation can reduce stress
Set realistic goals----small steps lead to big achievements
Be kind to yourself----you're doing your best & that's enough

Unhealthy Coping Skills
Ignore your feelings----pushing them away makes them stronger
Overeating or Undereating-----using food to cope can harm your body & mood
Avoiding problems-----avoiding only makes problems bigger & harder to handle
Negative self-talk---------being to hard on yourself lowers your confidence
Isolating yourself----staying away from others can increase loneliness & stress
Using substances-----drugs or alcohol may give temporary relief but cause long-term harm
Excessive Screen Time-----to much scrolling can increase anxiety & drain your energy
Holding in emotions-----bottle up feelings & they may explode
Procrastination-----putting things off creates more stress & worry
Comparing yourself to others------it steals your joy & makes you feel "not enough"

Hi, my name is Yahya972. I'm 21 years old and i'm fighting low back pain with sciatica that became chronic and has been ongoing for the better of 3 years so i'm here to focus on the mental side of this illness, how to cope with my current situation, better my mentality and recover psychologically from what all i've been through.

#MightyTogether