The Big Bang Theory Summed Up

AN ARMY OATH!

If BTS has a million fans, I’m one of them. If BTS has five fans, I’m one of them. If BTS have one fan, that one is me If BTS has no fan that means I’m no longer on earth. If the world is against of BTS then I’m against the world. Until the very end, I’ll support and love BTS

RB to sign the oath 

| by tinejinjaem

A - Z with Yoongi

S: Smile 

[cr. in the soop: qdeoks]

So beautiful! I'm thinking of trying this out.

Kathrin Marchenko on Instagram

Grounding Techniques

For anxiety, panic attacks, flashbacks and/or nightmares.

In those moments, it can be hard to think of what to do. Please consider writing yourself a to do list for those moments that you can go through. Whether it is things from this list I am sharing with you or your own grounding methods you have thought of. Write a step by step of how to get yourself grounded that you can have on your phone or notebook. 

Physical Sensations

Put your hands in cold water (you could even hold an ice cube.)

Squeeze something soft like a blanket or stuffed animal.

Hold a favourite item like a stimming toy or something you love. If you are outside, consider picking up a leaf (or rock etc) and examining it and how it feels. 

Put your hand over your heart and feel it. You are here. You are present. Inhale (through your nose) for four seconds and Exhale (through your mouth) for six seconds.

Cuddle or pet your dog/cat if you have one.

Think of things you enjoy touching. I know someone who keeps bubble wrap around so they can pop it when they feel distressed.

Taste

Drink or eat something (if you can) with a strong taste. (Something really sour, maybe something spicy, or anything with a strong taste.)

Chew gum or suck on a mint or similar.

Let a chocolate or similar melt in your mouth. Really focus on the taste and the sensation.

Drink a cold or hot beverage.

Please be aware of your limits. Are you going to be able to focus on this? Is there risk of you choking if you panic and/or dissociate heavily?

Sight

What do you see now? What colours are the walls? What is the floor made of? Name five items in the room with you?

Scent

Spray a scent that is non triggering like a body spray, or air freshener.

Have some essential oils to smell when you need.

Do not light a candle if there is a risk of you dissociating too much to remember it. This can be dangerous. Please only light a scented candle if you are certain it is safe to do so.

Sound

Put on a non-triggering movie/show/youtube video

Put on some non-triggering music.

Listen to the sounds where you are and list them off. Are there bugs chirping outside? Are people doing work outside? Do you hear a heater/fan going? Etc.

Play nature sounds (there are apps that do relaxing sounds. Consider downloading one.)

Call a friend. (If this happens in the middle of the night, maybe ask a trusted friend to send you some recordings you can play of them saying calming things for you?)

Listen to an audio book or read a book you like out loud.

Other

Have an anchoring phrase/mantra like: “My name is ___. I am ___ years old. I live in ___. I am safe. ”

Have a soothing or distracting app you go to on your phone. (There are colouring apps and just nice games or activities to do.)

Remember that even if it does not feel like it right now, you are going to be okay. You’ve gotten through this before and you can do it again. I believe in you. I hope you believe in you, too.

taehyung and “van gogh hyung” | insp.

One taught me love

One taught me patience

One taught me pain

One taught me How to fEAR FOR MY FUCKING LIFE

Instagram: abookandadream

“i don’t like writing about my day, but i want to keep a journal”:

quotes and copywork. when reading, if you find something you enjoy, just copy it into the notebook. you can copy a whole chapter if you wish, highlighting what caught your attention the most.

definitions. look up on a dictionary and copy it. you could write your own dictionary as well, making up definitions for words.

lists. a classic, write movies to watch, books to read, the playlist of the month or just the groceries you have to buy.

maps. when going somewhere, you could draw the route you took or just a map of the place itself. just look up the place on google maps and copy it. you can draw a little map of all the places you have lived or the schools you have attended as well.

photos

take “notes” as you watch movies / documentaries. write down phrases that caught your attention or doodle.

illustrations and clippings. if you see an image or piece of art that you liked, put it in your journal. if it’s from a book or from a magazine I would recommend scanning it, tho’. it will serve as a record of what kind of art you enjoy through the years.

newspaper clippings from the day.

tickets and pamphlets. from movies, museums, transportation.

postcards

records. you could record for a month what the temperature was when you woke up and when you went to sleep. if you do that for a year, it gives you a better notion of the passing of seasons. you could record rainfall and other seasonal changes as well. you could choose something (an animal, a plant, an item or object) and write down every time you see it.

rubbings of leaves, coins, landmarks.

count. there’s a scene in the movie Coraline (2009) where Coraline’s dad tells her to go count the windows. you could do the same type of counting game if you are bored and write down.

mindmaps/sketchnotes + timelines of books, movies, music albums.

collages

pressed leafs and flowers

your collections. if you collect anything you could write down an inventory or maybe try to draw the items.

recipes. write down recipes and give it a score every time you try it. you could do the same for drinks you try out.

stickers

comic strips. you can find a bunch of it online, glue your favorites in your notebook.