hopeandhealing

I used to think healing meant fixing myself—like I was a broken appliance missing the right part. But mental health doesn’t work that way. It’s not a linear process or a problem you can solve once and be done with. Healing is a daily practice, a commitment to showing up for yourself even when it feels impossible.

Through my journey with ADHD, OCD, PTSD, Bipolar I, BPD, insomnia, an eating disorder, and Major Depressive Disorder, I’ve searched for tools that actually help. I’ve tried medications, therapies, alternative treatments, and countless strategies. Some didn’t work. But some did, and those are the techniques I’m sharing with you today.

This is your Mental Health Survival Toolkit—a collection of practical, proven strategies grounded in real experience. Whether you’re navigating anxiety, battling depression, or managing multiple diagnoses, these tools can help you breathe, reset, and find your way forward.

1. Mindfulness: The Anchor for a Whirlwind Mind

When your thoughts feel like a relentless storm, mindfulness can be the anchor that steadies you. It’s not about achieving perfect calm. It’s about being aware of the present moment—right here, right now.

Try This: The 5-4-3-2-1 Grounding Technique

1. 5 Things You Can See: Look around and notice details—the pattern on your shirt, a shadow on the wall, the way light falls through the window.

2. 4 Things You Can Touch: Feel your feet on the floor, the texture of your chair, the warmth of your hands.

3. 3 Things You Can Hear: The hum of a fridge, distant traffic, your own breathing.

4. 2 Things You Can Smell: Coffee, soap, the faint scent of the air.

5. 1 Thing You Can Taste: A mint, your last meal, or just the taste of your own mouth.

This exercise is like a mental reset button, pulling you out of your head and back into your body. When the storm threatens to sweep you away, let this be your anchor.

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2. Deep Breathing: Your Reset Button for Anxiety

When anxiety hijacks your body, your heart races, your chest tightens, and your mind spins out of control. Deep breathing is a message to your nervous system: You’re safe now. It’s okay to stand down.

Try This: Box Breathing Technique

1. Inhale slowly through your nose for a count of four.

2. Hold your breath for four counts.

3. Exhale slowly through your mouth for four counts.

4. Hold for another four counts.

5. Repeat for 4-5 minutes.

This simple practice slows your heart rate, clears your mind, and helps you reclaim control. It’s used by Navy SEALs for a reason: it works.

3. Journaling: Releasing the Pressure Valve

Sometimes your mind feels like a pressure cooker, thoughts swirling and building until you can’t take it anymore. Journaling lets you release that steam.

Try This: The ‘Brain Dump’ Method

• Set a timer for 10 minutes.

• Write everything that comes to mind. No filtering, no worrying about grammar. Just let it out.

• When the timer goes off, take a deep breath, close the journal, and let it be. No need to analyze or solve anything.

Some days the words flow; other days, the page stays blank. That’s okay. The act of writing is the therapy.

4. Movement: Shift Your Body, Shift Your Mind

When you’re stuck in mental fog or emotional quicksand, moving your body can be the catalyst for change. Exercise isn’t just about fitness—it’s about releasing tension, processing emotions, and reminding yourself that you’re alive.

Find Your Movement

• Walk: A simple walk outside can clear your mind and offer a new perspective.

• Stretch or Do Yoga: Gentle movements can help release tension stored in your body.

• Dance: Put on your favorite song and let yourself move, even if it’s just for one track.

You don’t need marathons or gym memberships. Small, consistent movements are enough to shift your energy.

5. Talk Therapy: Letting Your Story Be Heard and Held

Therapy saved my life. Speaking the unspeakable took the weight off my chest. Whether it’s Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), or just a safe space to talk, therapy offers connection and clarity.

Tips for Finding the Right Therapist

• Don’t be afraid to “shop around” until you find someone who fits.

• Ask for recommendations from trusted sources.

• Remember: A good therapist will challenge and support you in equal measure.

If therapy isn’t accessible, talking to a friend, a support group, or even writing letters to yourself can offer relief.

6. Thought Reframing: Rewrite the Script, Reclaim Your Power

Your thoughts shape your reality. Left unchecked, negative thoughts become self-fulfilling prophecies. Reframing those thoughts is like rewriting a script that no longer serves you.

Example

• Original Thought: “I’m a failure. I can’t do anything right.”

• Reframed Thought: “I’m struggling right now, but that doesn’t mean I’m a failure. I’ve overcome challenges before, and I can do it again.”

Every time you challenge a negative thought, you weaken its hold. You’re not ignoring reality; you’re choosing a perspective that empowers you.

7. Hydration and Nutrition: Small Acts of Self-Care

In the depths of a mental health struggle, the basics often fall apart. Drinking water, eating a meal, or even brushing your teeth can feel monumental. But these small acts of care build a foundation for healing.

Quick Tips

• Keep a water bottle nearby and take small sips throughout the day.

• If cooking feels overwhelming, aim for one nutritious meal.

• Remember: Self-care doesn’t have to be a grand gesture. Sometimes, it’s as simple as eating an apple or drinking a glass of water.

Final Thoughts: Your Healing Journey, Your Toolkit

Healing isn’t about becoming “fixed.” It’s about learning to work with yourself instead of against yourself. Some days, one technique will work better than another—and that’s okay. The goal isn’t perfection; it’s progress.

Every time you use a tool from this toolkit, you’re affirming: I matter. My mental health matters. And that’s a powerful thing.

Share Your Tools: Let’s Build This Toolkit Together

I’d love to hear from you. What therapeutic techniques have helped you on your journey? What’s in your survival toolkit? Share in the comments below, because when we share, we remind each other of one essential truth:

We are not alone.

Together, we’re building resilience, one tool at a time.

Corey Welch

Author | Mental Health Advocate

“Every step forward is proof that the darkness didn’t win.”

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Managing the Chaos of Multiple Mental Health Diagnoses and Finding Your Balance

Imagine a circus—one you never signed up for. The spotlight’s on you, but instead of dazzling the audience, you’re juggling flaming chainsaws while clowns on unicycles zip around your feet. It’s chaotic, exhausting, and at times, downright terrifying. That’s what living with multiple mental health diagnoses feels like.

For years, I lived in that circus, struggling to keep up as Borderline Personality Disorder (BPD), Bipolar Disorder, PTSD, ADHD, and a few other diagnoses all vied for center stage. Each one had its own demands, its own way of throwing me off balance. And yet, somehow, I had to figure out how to keep going—to be a husband, a father, a friend, and a functioning human being.

If you’re living your own version of this circus, I want you to know two things: First, you’re not alone. And second, it’s possible to manage the chaos and find a way to thrive—even when the clowns are juggling chainsaws.

The Chaos of Coexisting Diagnoses

Living with one mental health diagnosis is hard enough. Living with several feels like trying to speak multiple languages at once, with each one shouting over the others.

• BPD: “Feel everything all at once! And don’t forget to overanalyze every interaction!”

• Bipolar Disorder: “Time to ride the roller coaster—highs, lows, and everything in between!”

• PTSD: “Stay on high alert because danger is everywhere!”

• ADHD: “Oh look, a squirrel! Let’s forget what we were doing and start five new projects!”

Each diagnosis has its own unique set of challenges, and when they all show up at the same time, it can feel impossible to untangle the mess.

For me, the worst part wasn’t the symptoms themselves—it was the constant feeling that I was failing. That no matter how hard I tried, I could never get my act together.

The Moment I Took Back Control

The turning point came when I realized that the circus wasn’t going anywhere. My diagnoses weren’t something I could banish or ignore; they were part of me. But just because they were part of me didn’t mean they had to control me.

I started to ask myself: What if I could be the ringmaster of this circus instead of the reluctant performer? What if I could learn to work with my diagnoses instead of fighting against them?

Practical Tools for Managing the Chaos

Here’s what I’ve learned about stepping into the ringmaster role and regaining control:

1. Name Your Clowns

The first step to managing the chaos is understanding what you’re dealing with. Take the time to learn about each diagnosis—what triggers it, how it manifests, and what calms it down.

• Try This: Write down each diagnosis and list its specific challenges and strengths. Yes, even diagnoses have strengths—like ADHD’s creativity or Bipolar Disorder’s moments of clarity during stability.

2. Build Your Toolkit

Each diagnosis requires its own set of tools. For me, this meant combining therapy, medication, and daily routines tailored to my needs.

• For BPD: Dialectical Behavioral Therapy (DBT) taught me how to regulate intense emotions and navigate relationships.

• For Bipolar Disorder: A strict routine, including regular sleep and medication, became my anchor.

• For ADHD: Breaking tasks into small, manageable steps and using reminders kept me focused.

• For PTSD: Grounding techniques like deep breathing helped me stay present.

• Try This: Create a personalized “survival kit” with tools that help you stay grounded, whether it’s a favorite playlist, a journal, or a calming app.

3. Set Boundaries with Your Diagnoses

Your diagnoses will try to take over if you let them. Setting boundaries is about recognizing when a symptom is driving your behavior and gently redirecting yourself.

• Try This: When you notice a symptom taking control, ask yourself, “Is this helping or hurting me right now? What can I do to shift the balance?”

4. Lean on Your Support System

You don’t have to run the circus alone. Whether it’s a therapist, a trusted friend, or a support group, having people in your corner can make all the difference.

• Try This: Schedule regular check-ins with someone who understands your journey. Sometimes, just talking things out can help you see the path forward.

5. Celebrate Small Victories

When you’re managing multiple diagnoses, even the smallest wins are worth celebrating. Did you get out of bed today? Did you finish one thing on your to-do list? Those moments matter.

• Try This: Keep a “victory journal” where you write down one thing you accomplished each day, no matter how small.

Why This Matters

The clowns may never stop juggling chainsaws, but you don’t have to let them control your life. By understanding your diagnoses, building your toolkit, and leaning on your support system, you can take back the spotlight.

You are not defined by your diagnoses. You are not broken. You are a complex, resilient, and beautifully imperfect human being who deserves to live a life of purpose and joy.

The circus may always be part of your story, but you have the power to run the show.

Let’s Talk:

What tools have helped you manage the chaos of multiple diagnoses? How do you find balance when life feels overwhelming? Share your story—I’d love to hear how you’re stepping into the ringmaster role.

Corey Welch

Author | Mental Health Advocate | Ringmaster of Resilience

"Even when the clowns juggle chainsaws, you can take control and direct the show."

Connect with me:

www.coreygwelch.com

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