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How do I GET journaling?

I don’t GET how to Journal.

Often people with mental health disorders hear from therapists: “You should try journalling.”

Before we get to GET, here are a few reasons why journaling can help. First, it is a great way to put your thoughts out of your mind onto paper. It can also help you organize your thoughts, emotions, and tasks you have completed. It has been proven to elevate your mood, increase mindfulness, show you a new perspective, help make decisions, decrease amounts of stress, and assist in better sleep.

How can I journal?

I suggest you get yourself a personalized journal, as there are so many types and sizes. For me, I have an Italian leather-bound journal with a traditional ribbon to hold my place, with vintage maps of the world on it. Yours can be a favorite color/design, or have an animal or character on it, or even a positive saying or affirmation. I find writing it out is more effective for me than typing. Believe me, I have tried both on numerous occasions. Real paper can catch your tears in the darkest of times and love, to get stickers for those proud moments.

How do I journal?

I would first pick a time to journal. Every morning before you start your day or at night before bed. You can do both. Try to do it at the same time(s) every day. Grab your favorite pen and journal or laptop and find a quiet place. A playlist of music is always an option.

What is GET?

Okay Ted, give me the special formula to help me journal.”

GET is the acronym I use to structure my journaling. I journal every morning to set the table for the day.

G- Gratitude What are you grateful for? It has been proven to be helpful, if you list all you are grateful for in the morning or before you go to bed, but at least once per day, at the time of your choosing.

We learn gratitude helps people focus on the positive aspects of their life. Gratitude can help build and maintain relationships with others, resulting in hope, life satisfaction, and more proactive behaviors toward others (Passmore & Oades, 2016).

I always repeat “small” ones like freedom, fresh air, eyesight, hearing, and a cozy bed. I consistently end with “TODAY,” in all caps, because of how important it is. It can be three words or three lines. It is your journal.

E- Emotions Do not hold them in. In this section, you can list all emotions you are feeling. Often people with mental health conditions feel many emotions at the same time or don’t know how they feel. Check in with yourself. Note, do a Google search for “Emotion wheel,” and save it and/or print it out. It can really help you identify some different emotions, which are more detailed than just “sad” or “happy.”

T- Thoughts Here is where you have the space to release anything on your mind. If you are like me, I like to reflect on the previous day and set up the current day. I end with a positive “cheer” or encouraging words for myself, such as “You got this Ted!” No rules or use of proper grammar is necessary. The key is to try to empty whatever is on your mind. Dump out some tension or get yourself smiling as you reflect on some enjoyable moments you had.

What are some questions that can help prompt journal entries?

How do I feel this morning? What did I accomplish yesterday? What is one thing I am looking forward to today? What made me angry? What was the best part of today or yesterday?

How do I make it mine and when should I do it?

Be yourself, the key is to remember: this is not getting graded or proofread – it is for YOU! It should be done as a part of your daily routine. If you do it consistently for Thirty-Three days, it becomes a habit. Habit building is easy. The concept is to link journaling to a task you do every morning or night. For example, you can do it right after you brush your teeth, shower or before you get in bed for the night.

Hope this helps. Please comment if you are going to give it a try and share tips that work for you, as I love to hear from the Mighty community.

#MentalHealth #Men #selfcare

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The Man who survived his Birthday

I don't have much to say. I survived another year of my life. 2023 has been a long year with my lifelong battle with Bipolar Disorder, OCD, and Anxiety disorder. I went through (literally) a dozen med changes, and still trying to get the right combination.

I was able to tolerate, a small gathering at my own house, due to social anxiety and stomach issues. It was a little boost of love and gratitude. I just have been so depressed and hate holidays too, and having my birthday right at this time too, has always been rough.

I also want to thank my support team: my wife, family, therapist, and our mini-Goldendoodle, Randy (pictured here).#Men #Anxiety #Bipolar #Hope

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I'm hurt

I am incredibly hurt. A friend I met here has been ignoring me for no reason. I trusted him. He just...I needed him the other day and he said he'd be there. but he wasn't. #bestfriend #trustissues #Men

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Did I just Start an Online Group?

I've always wanted to host an online group. I already have a social group on the Mighty. This Group! But today I proudly launched my first Meet Up group. It was a suggestion from my Nami support group. The group I will host is online and will be held on Sunday nights at 8pm EST. I am hoping to meet new people in the NY area. If that is you feel free to sign up. My anxiety and depression have been high all week I hope this helps. Thanks so much for your support. #selfcare #SocialAnxiety #Men

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Did I just start a group?

I've always wanted to host an online group. I already have a social group on the Mighty called Care and Share for Men. But today I proudly launched my first Meet Up group. It was a suggestion from my Nami support group. The group I will host is online and will be held on Sunday nights at 8pm EST. I am hoping to meet new people in the NY area. If that is you feel free to sign up. My anxiety and depression have been high all week, I hope this helps. Thanks so much for your support. #Selfcare #SocialAnxiety #Men

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3 "I Need You Alive Things"

Three Things that say "I need You Alive"

1.Family member. Whoever you have cherish them. If you can hug them. Call or text. Reach out. Thank them for being in your corner. Thank yous are so powerful.

2.Pet. I have a dog. The love of my life and adds some needed structure to my day. Also someone to talk to. You can have a cat, gerbil, ferret, even a fish. The key is something you need to take care of.

3.A plant. This is my favorite because it is the easiest and you can see the results. Look into getting a plant that is suited for where you live.

*** Some suggest three: one for sight, smell, and one you can eat.

Hope this helps!

Stay strong. You are worth. You are not alone! #selfcare #MentalHealth #Men #Distractions

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Survival vs Living Today

Surviving vs. Living

We all want to live life. But many of us are stuck in survival mode. Our symptoms and conditions are so powerful, we do the bare minimum to get through the day. Time repeats day in and day out.

Habitually, just getting through the day, literally just going through the motions. No happy moments, and if there are any, they are fleeting, and I have to find something wrong with it…not allowing happiness.

I have spent too much time listening to the lies of depression or letting my OCD get the best of me. It is time to STOP and start living.

STOP is an acronym from Dialectical behavioral therapy (DBT)

First S= Stop (literally) what you are doing.

T= Take a deep breath

O= Observe what is around with all your

senses

P= Proceed

The end is the kicker --- how do I proceed. My emotional mind tells me to go back to bed and hide from the world. OCD and depression devour this mind.

But my rational mind says -- I have distractions: coloring, puzzles, word search, gaming, watching streaming shows, shower, rip paper, go for a walk, play with my adorable mini goldendoodle, write or even read.

Anything that is the opposite of what your mind is telling you to do.

The only way to get out of survival mode is to change your habits. When you get to the Proceed, you do the opposite of that of what you nasty emotional mind lies and tells you --

Find a hobby, read, play, draw, crawl, yoga, cards, journalling…

Really bad (ice pack, cold shower, get a stuffed animal pillow to squeeze)

Go to the app store of your choice -- amazing apps for coloring and word searches/word games.

Once you start tricking your mind, these new habits will take over. Breathing and yoga are now routine for me. I have an app for on-the-go meditation and yoga.

You have to start somewhere.

Someday.

It could be TODAY!

#Bipolar #BipolarDisorder #Men #OCD #selfcare #PTSD #Anxiety

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Survival vs Living

Surviving vs. Living

We all want to live life. But many of us are stuck in survival mode. Our symptoms and conditions are so powerful, we do the bare minimum to get through the day. Time repeats day in and day out.

Habitually, just getting through the day, literally just going through the motions. No happy moments, and if there are any, they are fleeting, and I have to find something wrong with it…not allowing happiness.

I have spent too much time listening to the lies of depression or letting my OCD get the best of me. It is time to STOP and start living.

STOP is an acronym from Dialectical behavioral therapy (DBT)

First S= Stop (literally) what you are doing.

T= Take a deep breath

O= Observe what is around with all your senses

P = Proceed

The end is the kicker --- how do I proceed. My emotional mind tells me to go back to bed and hide from the world. OCD and depression devour this mind.

But my rational mind says -- I have distractions: coloring, puzzles, word search, gaming, watching streaming shows, shower, rip paper, go for a walk, play with my adorable mini goldendoodle, write or even read.

Anything that is the opposite of what your mind is telling you to do.

The only way to get out of survival mode is to change your habits.

When you get to the Proceed, you do the opposite of that of what you nasty emotional mind lies and tells you -- Find a hobby, read, play, draw, crawl, yoga, cards, journaling…

Really bad (ice pack, cold shower, get a stuffed animal pillow to squeeze)

Go to the app store of your choice -- amazing apps for coloring and word searches/word games.

Once you start tricking your mind, these new habits will take over. Breathing and yoga are now routine for me. I have an app for on-the-go meditation and yoga.

You have to start somewhere.

Someday.

It could be TODAY!

#BipolarDisorder

#selfcare #OCD #Bipolar #Men #Anxiety #DBT

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I am Proud of Myself

I am proud of myself. I made it through in my opinion the coldest, darkest and longest month of the year. January! It was a rough holiday season as usual for me. I counted the days in dread not like an eager youngster for Christmas to come and GO! It did but my expectations for a new start, a fresh January never came.

The depression never left as January progressed. I had to adjust meds and sleeping habits. But I just couldn't find a purpose to stay out of bed or some days even get out of bed.

Then on January 30th my wife and I acknowledged with pride our first date anniversary. Eighteen years ago, in 2005.

Now she looks me in the eyes everyday and says, “I love you” and “You’re going to be fine” You're not going to kill yourself or die tonight"

My purpose to me often seems unclear. But a major part of why I am here on this earth is to share many happy moments with my wife and goldendoodle. I don’t need a career to define me as a person.

I am proud of myself for standing up to my illness today. I took a shower, made a nice lunch for myself, walked the dog, journaled, surfed the web and did all the laundry.

I am proud of myself for fighting the negative thoughts that are trying to pull me to the rumination hell of my bed.

So with January gone and the picture attached to this article posted in my work space area I am ready to say “I am proud of myself” every day.

Okay today was a great start.

Share any proud moments or just give it a like.

Thanks for reading.

Be Well! #MentalHealth #Depression #selfcare #Men

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Why So Lonely?

I’m writing this after reading several articles on how to combat loneliness.

Often the first one is to reach out to close friends.

There are several reasons this is not working for me. First, I don’t have any close friends I lost them or push them away due to my mental illness. Second, in the past year many of my immediate family have been put on the do not contact toxic list. So reaching for the phone is not helpful.

How can you be lonely if you’re married? My wife works and goes into the office several times per week. I am home and have been for almost 4 years with a complex mental disabilities. Most of it, in the past three years anyway there’s been a balance of her working from home and going into the office.

In order for her to be productive and mentally fit we agreed I won’t bother or distract her while she is quote “working”. Her location of being home or in the office does not play a factor in the agreement to let her do her job.

Another popular suggestion is to join social media or in person clubs or meetings. Due to my severe social anxiety I feel I would never be able to speak up with enough confidence to participate in clubs. (Getting hooked on social media as a distraction also not an option)

For example, “a Mets fan club” I still would not enjoy myself as I would think I’d likely not make friends anyway and feel inferior. No reason to join a club and become a wallflower. Knowing myself a all the buildup and anxiety before and after meetings would not be worth it.

The challenge is therefore left to me to fill my day with activities and constant distractions to fight the negative self-talk that pulls me to darkness. It tells me why bother, you have no purpose there’s no reason to get out of bed.#MentalHealth #Men #Depression

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