DiveThru is a mental wellbeing app that helps you take charge of your mental wellbeing. Harnessing the power of guided journaling exercises, we help you take charge of your mental wellbeing.
Well, well. Who would have ever thought that you’d be googling ‘how to deal with the news’ so many times this year…
It’s 2020 and a year none of us could have predicted. December had us making dad jokes like “I don’t know what next year holds, I don’t have 20/20 vision.”
Now that’s just accurately scary. We were not prepared for shit to hit the fan. Anyone else feel like they’re scrambling to keep it together??
A global pandemic has ripped through countless communities. Economies around the world have been negatively impacted. Racism, white supremacy and police brutality continued to run rampant. And we don’t know yet for sure that we’ll survive the murder hornets.
BUT. We have also found ways to move forward.
We figured out how to adjust our social behaviour and respect boundaries that will keep us from spreading an infectious virus.
And we are working on tearing down systems built on racist pillars and recreating our reality to be accepting, loving, and united. The work of countless activists and the Black Lives Matter movement have instigated real change y’all and we’re here to do the work.
We saw LGBTQ+ rights win a huge civil rights victory in June 2020. The United States Supreme Court declared gender identity and sexual orientation protected from discrimination in employment.
WILD. This is what we’re capable of when amazing humans get together and drive change.
All of this, however, means your newsfeed has been on fire and we’re willing to bet it has taken an emotional toll.
Speaking to our in-house mental health professional, Natalie Asayag LCSW, we came up with a few strategies to help you navigate your feelings — and your newsfeed.
1. Limit the Amount of Time You Spend Reading the News
Be alert to injustice in society and stay aware of your part in it. Continue to strive for a deeper understanding of social issues. Yes to tough conversations, yes to factual and relevant news intake, yes to uncomfortable growth.
However, you also need to take a step back and let your head absorb everything it just consumed. This is especially true if you find yourself turning to news briefings or news apps automatically when you open your phone. Sometimes we do this habitually without realizing it.
Every 15 minutes that you spend lost in mindless scrolling adds up throughout the day and tires you down needlessly. Limit how much of your time you spend on news.
2. Set Boundaries for Yourself — Not First Thing in Morning & Not First Thing at Night
If you’re the person who loves to read the news in the morning, that’s great! Just don’t do it right after you turn off your alarm. Give your body time to wake up. Take those few minutes of your morning routine to shake off the slumber before you set the tone with the news.
Also consider turning off news notifications to help you regulate when information is thrown your way. This way the power is in your hands!
3. Set Boundaries with Friends and Family Around Conversations
Kindly check in with your friend(s) before a call to see if you can agree on boundaries around the news. Why? Because we all process information differently. They may want to vocalize what they’ve been reading but you may prefer to process internally.
Here’s what you could say:
“Would it be okay if we limit how much we talk about COVID? I’m getting a little overwhelmed by everything I’m hearing.”
“Can I ask that we don’t spend too much time talking about _____ on the phone today? I’d love to catch up on all the other wonderful areas of our lives.”
“I think I may have overwhelmed myself with how much information I’ve taken in about ______. Can we give our brains a break from it and catch up on other things?”
4. Avoid Social Commentary
You hear this all the time because it’s crucial: go to credible news sources. With so many people sharing posts, stories, and articles, find the original if possible and make sure it comes from a reputable source.
Don’t get sucked into what people are saying about it. Many opinions are posted on social media because it’s a great vehicle to make your voice heard. But listen to more than one voice. Follow individuals who give you more than one perspective. Learn to break down an instagram story or a facebook post into the opinion that is shared and the facts that accompany it.
Balance your newsfeed so that you’re getting a mix of negative and positive stories. So often we forget to highlight the good news that we end up constantly battered by the bad. Feel-good stories will keep you from burning out. Our favourites are NPR (National Public Radio) in the US, as well as John Krasinki’s “Some Good News” channel on YouTube.
5. Give Yourself the Space to Think About How You Feel About It
As in, how did the news you just read make you feel?
What emotions are popping up for you?
What do you need in this moment to cope with these emotions?
Journaling is a great tool to explore these questions and learn how your body and your mind are responding to the news. And that’s ultimately our mission — to help you DiveThru what you’re going thru.
We’ve gone ahead and done the research for you. The benefits of guided journaling are countless and that’s why this practice is recommended by many psychologists and neuroscientists. Whether you have a huge life moment you need to process or just everyday stresses, we’ve got a Dive for you!
To help you navigate your feelings during this insane time we’re going through, check out our Processing The News journaling prompt within the app (it’s free to download!).
We think about work A LOT. How often do we check our emails? Work on the weekends? Lie awake at night thinking about our ever-growing to-do list?
The answer to all of these questions is probably too often.
When we actually stop working for a minute and think about how our job affects every aspect of our lives, it makes sense that workplace stress is on the rise. A2019 survey found that more than one-third of Canadian employees are more stressed now than they were five years ago.
On top of that, a recentinternational study found that 30% of workers often or always feel stressed or anxious at work. That’s a lot of stress.
The Canadian Centre for Occupational Health and Safety (CCOHS) definesworkplace stress as “harmful physical and emotional responses”. According to the CCOHS, these responses can happen if there is a conflict between demands and “the amount of control an employee has over meeting these demands”.
In other words, workplace stress is when we can’t keep up with the demands of our job.
There isn’t one single cause of workplace stress because, after all, we all respond differently. Our jobs are also super complex and interconnect with our lives in so many different ways. We’ve got a lot going on.
This workplace stress can build up over time and eventually lead to burnout.Burnout can be defined as “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress”.
Although they are connected, there is an important distinction between stress and burnout. Stress usually means too much – too much work, too much exhaustion, etc. Burnout usually means not enough – not enough motivation, not enough hope, etc.
All this talk about stress stressing you out? Us too.
In order to properlymanage your stress, it’s important to find the root cause of it. Take some time to reflect on your work life and note any areas that could use improvement. Is your stress being caused by your commute to work, your procrastination, or your increased workload? Each cause will have a different solution. Keep in mind, reflection can be a complex process. Be kind to yourself. (Pssst, if you need a hand, may we suggest the DiveThru app? It’s free to download!)
How to Manage Stress in 7 Steps
Once you’ve figured out the cause of your stress, you can start accessing resources to combat that stress. You may be thinking, “there’s so much information out there, where do I even start?” Don’t worry. At DiveThru, we put our hard hats on and did the heavy lifting for you. Behold, the best suggestions for managing stress in one ultimate stress-management list:
1. Find a Happy Medium
Ultimately, life all comes down to balance. Work is a necessary part of life, but it isn’t the only part of life. We need to find a happy medium in order to succeed in all aspects of life. Everybody is different so don’t be afraid to find what balance works for you: it will likely not be 50/50 and it may change over time. If you can find a way to balance your work and personal life, you will be less burnt out and better equipped to handle any stress that may come your way.
2. Take Breaks
When was the last time you took a break? It’s a proven super scientific fact thatbreaks improve motivation and productivity. We better capitalize on this, folks. When you take a break, try to change up your environment and task completely. A lot of times we simply switch our computer screen with a phone screen, but that doesn’t really count. Get up and go for a walk, stretch, or have a dance party in the bathroom. When you come back, you’ll be ready to focus again.
Tip: use thePomodoro Technique to schedule 25 minutes of work followed by 5 minutes of break time. After 4 rounds, you get to take a longer break as a reward.
3. Talk It Out
Have you tried talking it out? This means leaning on your support system and asking for help when you need it. It also means having open, honest conversations with the people you work with. If you don’t let your co-workers know what’s causing you stress, they may never know. Unless they can read your mind. But we might have a different problem if that’s the case.
4. Rediscover Your Passion
Fun fact: when you’re doing something you’re passionate about, you actually create apositive feedback loop that increases your productivity. If you’re feeling unmotivated or disconnected from work, take the opportunity to look inward. Why did you choose this job in the first place? What makes you excited about working? Rediscovering your passion will make work more enjoyable and make everyday tasks less stressful.
5. Schedule Time for YOU
A lot of times we say we’ll do something for ourselves, but we never get around to actually doing it. Schedule it in your planner and place just as much importance on it as you do your work. Because it is just as important. Without that balance, we can become overwhelmed, stressed, and burnt out (see point #1). Paint your nails, read a (non-work) book, spend time with your family.
6. Maintain a Healthy Lifestyle
A healthy lifestyle includes regular exercise, a nutritious diet, and adequate sleep. You will perform your best at work when you feel your best. We recommend finding physical activities that are fun so that exercising isn’t such a chore. Try to eat regular meals and think about what foods will fuel your body. Don’t get us wrong, we love a good cheesecake, but everything in moderation (at least that’s what my mother says). Finally, make sure you’re getting enough sleep so that you can wake up feeling rested.
7. Explore the Tools and Resources at Your Fingertips.
Put pen to paper to help sort through any stress that comes your way. Plus, journaling with DiveThru combines writing and introspection to allow you to really dig into what you’re feeling. Think of DiveThru as your BFF. We’re here to help you take charge of your mental wellbeing.
Take these handy quizzes from the Canadian Mental Health Association to help determine yourstress index andwork/life balance.
Check out this playlist ofTED talks for even more ideas on how to manage stress.
Our jobs play such a crucial role in our lives and it’s important to recognize the weight that they may carry. Imagine if, instead of thinking and stressing about work, we devoted even half of that time to managing our stress and taking care of our mental health! Wouldn’t that be a win-win?!
You’re jolted awake to the sound of your alarm. After a night of racing thoughts, you feel anything but rested. You drag yourself out of bed, thinking how you should have gotten up earlier so you could have gotten a workout in. What a disappointment. Oh, there’s that nasty voice again, your inner critic.
You make it to the bathroom, and see your ‘I woke up like this’ face staring you back in the mirror. Ugh, your eyebrows. And, a new pimple? Gross…You wonder if it’s the new moisturizer you bought but it can’t be, you spent $68 on it.
The shower feels good, like the warm water can almost wash away the ‘tired’ from your body.
Feeling restored, you saunter to your closet and reach for your favourite jeans. You shuffle into them and your eyes fall to that area of your waist spilling over. If only you had gotten that workout in.
The day gets longer and the negative self-talk keeps coming.
“I’m not good enough to get this promotion.”
“I’m always the one to ruin things.”
“I’m not a great parent/daughter/friend/…”
The little voice that has been filling your head with these messages is your inner critic. Believe it or not, it doesn’t appear overnight. It’s a product of allll the different pressures we experienced growing up and the way we internalized those messages.
Let’s DiveThru what the experts say about it.
In a conversation with Psych Central, MFT Ali Miller said this type of harshself-criticism “often leads to stress, burnout, depression, anxiety, and a perpetual feeling of never being ‘good enough,’ which wreaks havoc on our self-esteem and enjoyment of life.”
In this TEDx Talk onHardwiring Happiness, Dr. Rick Hanson talks about negativity bias. In his words, “our brain is very good at learning from bad experiences but bad at learning from good ones.” This was crucial for our survival as humans at one point! And because of it, our brains are still hardwired this way.
5 Ways to Quiet Your Internal Critic
As many of us have experienced firsthand, amplifying our negative voice is destructive. Which then becomes a self-fulfilling prophecy, doesn’t it?
You tell yourself you’re not good enough and in questioning your ability, you hesitate.
You take a half leap instead of a full leap. Or maybe you don’t leap at all.
Taming that negative voice inside your head will take some practice but these are some ways you can start. Do them all, or pick one! Whatever sits well with you at this moment in time.
1. Bring Awareness to Your Thoughts
Observe the conversation going on in your head and ask yourself these questions.
What strengths are you dismissing?
What achievements are you downplaying?
Is it possible that fear or anger may be driving your current thoughts?
The best way we know (literally tried and tested) how to explore these feelings is through journaling. Our founder, Sophie Gray, created DiveThru because of her own experience with mental health challenges — if you have a minute, you can read about her journey here to see that she really seriously actually gets it.
We’re big fans of journaling therapy. It can help you express emotions and unfurl their intensity, explore your thoughts and make decisions, and work through interpersonal conflicts that naturally crop up in life. Download the DiveThru App if you’re looking for a good place to get started! You’ll find tons of free journaling and mindfulness exercises that can help you dive thru what you’re going thru.
2. Try Not to Hit Re-Play
Throughout our day, we will usually encounter a handful of good moments, a few neutral moments and maybe one bad moment.
Which one were you replaying in your head as you got ready for bed last night?
Although it’s important to use bad moments for learning, dwelling on them for too long will make that internal critic stronger. It will feed it all the negative energy it needs to keep trolling you with “why aren’t you good enough?”
3. Pause and Register the Good Things People See in You
This is evidence. Like actual proof that the harsh voice inside your head is being too harsh.
When others notice the kindness in you, the capability you have, or the effort you put into things, allow yourself to accept it. Remember that feeling and internalize it because my sweet, sweet human, you deserve it.
4. Pick Out the Exaggerations by Writing Them Down
Write down what your inner critic is saying in one column. Now write down 3 accurate rebuttals in the other column.
Like this.
Now reflect on how extreme that “always” is in “like I always do.” We just proved that exaggeration wrong with 3 very true statements.
Give it a try yourself. Pick one negative thought your internal critic is currently bellowing at you and really personalize those answers like you mean it.
5. Would You Dare Say That to Your Friend?
Let’s take a moment to acknowledge that we are so much meaner to ourselves than we are to our friends. Really let that sink in.
We judge ourselves so harshly and it’s partly because it’s quietly done behind the closed doors of our own headspace.
But would you dare say that out loud and aim it at your best friend? Can you imagine telling them they’re not good enough?? Or telling them they’re not strong enough??
The answer is no, because we want them to feel loved and supported and empowered to tackle whatever comes their way. Give yourself the same positive space of healing and watch your internal critic run out of things to say.
These 5 strategies will redirect your inner dialogue in a way that weaves positive experiences into the fabric of your brain.
When you’re ready, grab a pen + paper and head to the app store to download DiveThru. We’ll help you dive thru what you’re going thru.
You finish off that last episode of New Girl and tell yourself no more Nick Miller for the night. Shuffling to the bathroom, you brush your teeth and scrub your face and think about the angel sleep you’re about to have. You throw the covers off, slide into the soft sheets and your head hits the pillow. If the next thing that happens isn’t a peaceful slumber, you haven’t released the stress and tension of the day.
The effects of stress on sleep (and vice versa) have been studied in depth over the last few decades. Guess what the findings say? According to research compiled by healthline, poor sleep negatively affects your hormones, your performance in physical activities, and your brain function.
But wait, there’s more.
Researchers have confirmed that we are getting less sleep AND the quality of that sleep has decreased. And we’re not just talking about adults. CDC reports that 58% of middle school students and 73% of high school students are getting insufficient sleep on a school night.
So at least you’re not alone? A shitty night’s sleep for everyone! JK we want the opposite of that.
Shall we even mention the sleep schedule of a college student? 48 hour all-nighters are a rite of passage. The American Academy of Sleep Medicine goes on to highlight the crucial element of sleep in the successful performance of a college student.
If you are having trouble sleeping, you are not alone. The stress and anxiety surrounding work, personal life or even current events has led many to really restless nights.
We spoke with our in-house mental health professional, Natalie Asayag LCSW, and she has a few strategies to help you get a better sleep. These actionable tips will help you release the tension that naturally builds up throughout the day, the week, the month.
Let’s DiveThru Natalie’s suggestions.
1. Create a Bedtime Routine
Personalize the heck out of this one. Maybe this includes a shower, dry skin brushing and reading, or something entirely different. Whatever you choose, ensure it feels natural for you. Bonus points for you if you make it easy and not time consuming so you can stick to doing it every night!
2.Write Down Any of Your Intrusive Thoughts
Prior to falling asleep, write down your worries, fears or concerns and lay them to rest. This will help “unload” the thoughts from your mind and onto the page. Literally. They plop down onto the pages of your journal and they’re never heard from again. Well, at least for one night!
If you’ve been following our blog for some time, you know that we’re all about doing the things that calm your mind. We wouldn’t be if we didn’t know with certainty that it works so well! Download the DiveThru App(for freeee) and browse through the mindfulness exercises we created to cultivate calm and ease the feeling of overwhelm.
3. Focus Your Breathing
Try a sleep meditation, and/or a white noise sound to help ease you to sleep. This recommendation comes from our in-house mental health professional who knows it will help calm your nervous system, which triggers or eases levels of anxiety within the body. Listen to Natalie, fam. She knows her stuff.
Focus on breathing deeply. Even if all you take is a few counts, make sure you breathe into your belly. As you exhale, let your worries fall off one by one.
4. Remember Worries and Fears Feel Bigger at Night
Have you noticed that your worries and fears get a little bigger at night? A little more intense and a little heavier than usual? You’re not alone in that feeling. Allow yourself to “table” your worries and reconsider them in the morning. If you take a few moments to check in with yourself upon waking, you will likely find the same thoughts you were concerned with in the evening do not feel quite as “loud” as they do at nighttime.
5. Limit Your News Intake
Work to limit your news intake after a certain point in the day. If you enjoy watching TV, consider watching lighthearted, silly shows. Jake Peralta is bound to get some laughs out of you, just like Schmidt and Winston can. 13/10 recommended.
It’s not just the TV intake that Natalie suggests limiting. We also come across news on our social media so be sure to take some time away from your phone too.
6. Think of 3 Things You’re Grateful For
Practicing gratitude can be especially challenging during stressful times, but this is really when it is most needed. Do your best to allow yourself to shift into gratitude prior to bed, whether that means writing it down or simply thinking through these thoughts. This allows you to drift into sleep with a more calming focus.
7. Focus on What You Can Control
If you are noticing anxiety or stress feeling more elevated prior to bed, allow yourself to focus on what you can control. In times of uncertainty we can easily get caught up in fearful thoughts. Shifting your attention to what you are able to control, even if this simply means your breath, is a very helpful practice.
8. Be Mindful of Your Caffeine Intake
The obvious answer to quality sleep, but one that can be hard to follow: be mindful of your caffeine intake. Caffeine can heighten anxiety and limit quality sleep. Consider cutting off caffeine intake at a certain point in the day and remember that many drinks have caffeine — even tea, soda and decaf coffee!
9. Create Boundaries
Do your best not to do work in your bed, especially when it is close to bedtime. If you create a boundary around work, your mind will more easily shift into sleep mode when you slip under the sheets, rather than working to separate work time from bedtime.
10. Listen to Your Body When You’re Getting Sleepy
Note when you are beginning to feel sleepy. Often we ignore these cues, instead choosing to watch another episode or scroll a bit more to distract from reality. Do your best to be honest with yourself regarding your level of tiredness. Think through the consequence of watching an extra show versus allowing yourself to drift off to sleep as your body is signalling you to do so.
Whether you try them all, or just a handful, we hope these strategies help you get the rest you need.
Because journaling is so so so good for you, we recommend starting your journey there. The benefits of establishing a mindfulness practice or starting journaling therapy are endlessssss. Most notably among them? A quieter and more rested mind. If you don’t know where to start, download our DiveThru App and browse through the hundreds of free resources.
Time to put your mind at ease and go after those zzz’s. (too cheesy? ya we love it!)
At this point, it seems like “stressed” is a permanent state of being. Whether you’re stressed about the current state of the world, work, school, finances, relationships, or anything else, it can be overwhelming and, frankly, exhausting. Luckily, having a support system you can count on is one way to lighten the load.
Part of being a good support system is just being there. The next part is knowing what to say. That’s the trickier of the two because everyone responds to stress differently. It’s not a one-size-fits-all solution.
To help you get started, we’ve compiled a list of 8 things to say to someone when they’re stressed.
1. “You’re not alone.”
Every single person has been stressed at some point in their life. And it sucks. Sometimes the best thing you can do is just be there for them, give them the space to talk then remind them that they’re not alone. Remind them that you’ll be there for them every step of the way.
2. “I’m your #1 fan!”
Let’s be honest, we all love words of encouragement. In times of need, words of encouragement can give those we love the motivation to keep going when times get tough. It’s also a beautiful reminder that they always have people cheering them on. The job of the #1 fan (that’s you) is to never let them forget how amazing they are. Try leaving post-it notes, texts, and/or voicemails so that your support is with them wherever they go.
3. “It’s ok to take a break.”
Stress makes you think that you always have to be ON. But sometimes you hit a point where you feel like you just can’t go anymore. That’s ok.
As an outside voice, you can remind them that it’s ok to take a break. Taking a break is actually really healthy and leads to more productivity when you return to the task. So when you see someone pushing themselves to the point of burnout, gently remind them about the benefits of a quick refresh.
*And if someone asks why you’re not working on your term paper that’s due in 26.76 hours, just tell them that YOU WERE ON A BREAKKKK! Ross Geller would be very proud.
4. “How can I help?”
You: Can I help you with anything?
Them: No, I’m ok. Thanks.
You: Alright, let me know.
I think we’ve all experienced this exchange before. Instead of asking if you can help, try asking how you can help. This rephrases the question and makes it easier for them to visualize different ways you could be there for them.
It also lets them know that you’re willing to help in any way they need. If they need someone to switch their laundry, that’s you. If they need someone to read over their project, that’s you. If they need someone to get them ice cream, that’s you.
5. “Your feelings are valid.”
When you’re stressed, one of the worst things that can happen is someone diminishing your feelings. Don’t. Just don’t. Even if you think you know the person, in reality, you may only know the tip of the iceberg of what they’re going through. Offer support without judgement. Acknowledge the fact that everyone deals with stress differently and remind them that whatever they’re feeling is perfectly valid.
6. “You’ve done it before! You can do it again.”
As humans, we sometimes forget how strong and resilient we are. Try to remind them of all the things they thought they couldn’t do and all of the challenges they’ve overcome in the past. Remind them that they’ve done all of this incredible stuff before, so this time will be no different. Maybe all they need is a new perspective on failure and success.
7. “Focus on one thing at a time.”
Work, appointments, groceries, bills. When you start thinking about everything you have to get done, it’s very easy to get overwhelmed. Instead, remind them to focus on one thing at a time. Suddenly their list becomes more manageable and they can focus their attention on finishing one task before worrying about any others. If one thing at a time is too much, they can try one hour at a time or even one minute at a time.
8. “I’m here if you want to talk.”
Last but CERTAINLY not least. Letting someone know that you’re available to talk opens up a safe space for them to share what they’re going through.
In these circumstances, as important as it is to listen, it’s also important to not interrupt. Sometimes all they need is a good rant, and they won’t get that if you’re chiming in every two seconds. Try to hold onto your questions or comments until the end. Do your best to figure out how to be a better listener.
We’ve all been there. Stress is a part of being human. With these tips, you’ll be better equipped to support colleagues, friends, loved ones, and yourself when tough times come around.
Feeling alone is the worst. When we struggle with our mental wellbeing sometimes that is all we feel—alone and isolated. At DiveThru, we understand that sentiment—seriously, we have been there too! And we are going to show you that you are definitely not on your own, with 15 mental health quotes from celebrities who get it.
It’s important to remember that mental health does not discriminate. 1 in 5 adults across all races, ethnicities, and genders will struggle with mental health in their lifetime. That’s a lot of people diving thru the same stuff—and you bet that also includes the celebrities we look up to so often. Even with the glamour of haute couture, red carpet appearances and hit singles, celebrities are seriously impacted by mental health challenges. They too struggle with loving themselves, especially while the media keeps them in a constant state of comparison to others.
We know we have a long way to go before mental health is no longer stigmatized.
*Trust, we are working on it.*
But let’s take a quick moment to acknowledge how far the conversation has come.
We have gathered some mental health quotes from celebrities to show you that you are not alone. These quotes also have some great messages that may help as you take charge of your mental wellbeing.
Your friends, family, or coworkers could be working on their mental wellbeing as well and can understand what you are going through. But just in case they’re not quite ready to talk about their challenges with you yet, let’s take a look at these celebrities who are ready for the conversation:
Demi Lovato
“It’s something that’s extremely common, one in five adults has a mental illness, so basically everyone is essentially connected to this problem and this epidemic.”
Emma Stone
“What I would tell kids going through anxiety, which I have and can relate to, is that you’re so normal. Everyone experiences a version of anxiety or worry in their lives, and maybe we go through it in a different or more intense way for longer periods of time, but there’s nothing wrong with you. To be a sensitive person that cares a lot, that takes things in in a deep way is actually part of what makes you amazing… I wouldn’t trade it for the world, even when there are really hard times. Don’t ever feel like you’re a weirdo for it because we’re all weirdos.”
The Rock
“I found that with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it.”
Lana Condor
“You can get nervous and be like, ‘oh my god, someone’s not going to like me, I’m going to say something that’s wrong, I’m going to do something that’s wrong, I’m afraid someone’s going to look at me funny or they don’t think my life is cool. Then I realized it’s just, it’s anxiety and I think it’s something we all go through.”
Cara Delevigne
“I was so ashamed of how I felt because I had such a privileged upbringing. I’m very lucky. But I had depression. I had moments where I didn’t want to carry on living. But then the guilt of feeling that way and not being able to tell anyone because I shouldn’t feel that way just left me feeling blame and guilt.”
Jonathan Van Ness
“When we’re able to share with someone who we do feel safe with, we can realize that these things that are happening to us don’t make us unloveable and aren’t anything to have as a huge secret and don’t make our future dark and dreary. Actually, we have a really gorgeous future and we deserve love and safety.”
Serena Williams
“I just was in a funk. Mostly, I felt like I was not a good mom. I read several articles that said postpartum emotions can last up to 3 years if not dealt with. And I like communication best. Talking things through with my sisters, my friends, let me know that my feelings are totally normal. It’s totally normal to feel like I’m not doing enough for my baby.”
Adele
“I can slip in and out of depression quite easily. I had really bad postpartum depression after I had my son. It frightened me and I didn’t talk to anyone about it. I was very reluctant…Four of my friends felt the same way I did, and everyone was too embarrassed to talk about it.”
Lili Reinhart
“You are the one thing in this world, above all other things, that you must never give up on. When I was in middle school, I was struggling with severe anxiety and depression and the help and support I received from my family and a therapist saved my life. Asking for help is the first step. You are more precious to this world than you’ll ever know.”
Camila Mendes
“I just started seeing a therapist, and I’m super stoked about it. It’s something I’ve been wanting to do for a long time and considering how much my life has changed this year, I thought it was about time I check in with myself.”
Michelle Obama
“Sadly, too often, the stigma around mental health prevents people who need help from seeking it. But that simply doesn’t make any sense. Whether an illness affects your heart, your arm or your brain, it’s still an illness, and there shouldn’t be any distinction…we should make it clear that getting help isn’t a sign of weakness — it’s a sign of strength — and we should ensure that people can get the treatment they need.”
Kristen Bell
“For me, depression is not sadness. It’s not having a bad day and needing a hug. It gave me a complete and utter sense of isolation and loneliness. It’s debilitation was all-consuming, and it shut down my mental circuit board. I felt worthless, like I had nothing to offer, like I was a failure. Now, after seeking help, I can see that those thoughts, of course, couldn’t have been more wrong…There’s nothing weak about struggling with mental illness.”
Lizzo
“I finally realized that owning up to your vulnerabilities is a form of strength. And making the choice to go to therapy is a form of strength.”
Meghan Markle
“We just need to be kinder to ourselves. If we treated ourselves the way we treat our best friend, can you imagine how much better off we would be?”
Lady Gaga
“I’ve been searching for ways to heal myself, and I’ve found that kindness is the best way.”
Hopefully these mental health quotes have helped show you that you are not alone and given you some important ideas to remember as you work on your mental wellbeing.
What are your tips for feeling less alone in this crazy world? Do you have a favourite quote that helps with your mental wellbeing? Let us know in the comments!
Remember that time we all used to be able to see one another and could freely hit up our favourite brunch spots? Oh, how times have changed. Thanks to this pandemic, life looks a whole lot different these days. And, it’s fucking hard. For a lot of us, our mental health during COVID-19 is struggling.
And, we get it. Shit, DiveThru was created because our founder had a panic attack on an airplane that resulted in a 38-hour drive across the country.
So, we really really really get it – and that’s why we’re here to help you and your mental wellbeing.
We teamed up with some amazing mental health professionals to put together a guide that will help you as you navigate this difficult, confusing and overwhelming time.
Here’s what we cover in this guide:
10 ways to cope with pandemic related anxiety
3 guidelines for coping with the news through this time
3 tips for managing the isolation and feeling lonely
5 ways to care for your mental wellbeing every day
How to support those working on the front lines
How to support your family & friends through this time
Resources to support your mental wellbeing
Before diving thru all of our recommendations, we want you to know that whatever you’re experiencing is valid. Taking care of your mental health during COVID-19 is gonna look a little different than it looked in 2019. This is new for all of us, and we all process things differently. Whatever you’re feeling, this guide is here to help you in whatever way you need.
So, let’s DiveThru!
10 Ways to Cope with Coronavirus Related Anxiety
Anxiety right now is normal. Overwhelm right now is normal. Panic right now is normal. Hitting that pandemic wall after more than a year of a global virus changing your way of life is normal. But you don’t have to be completely consumed by these emotions.
Here’s how we recommend coping:
Tip #1: Understand That You’re Not Alone
It doesn’t matter who you are or where you are in the world, we’re all together in this together (cue that High School Musical number). While knowing we’re in this together doesn’t change what we’re facing, it can ease some of the anxiety you may be experiencing.
Tip #2: Talk It Out
No one should ever be an island, especially when we’re faced with social distancing and isolation. Thanks to the worldwide web, we have a ton of tools at our disposal these days like Zoom, FaceTime, WhatsApp and more. Use them to reach out to those people who can provide you with the love and support you need.
Tip #3: Journal It Out
Journalling is an incredibly powerful tool that can help you to creatively unload the stress, tension and worry in a safe and non-judgemental way. Best of all, it’s free. Pick up your pen, grab a notebook and get writing.
If you’re unsure of where to start, we recommend checking out theDiveThru app! We’ve added numerous journaling exercises related to what we’re all going through, including Caring for Your COVID Anxiety, Coping With Being Laid Off, and Processing The News. You’ll also find a free course in the app, Navigating Life in a Pandemic! We created this course with DiveThru Therapist Simone Saunders to help anyone who needs to process the lessons of the pandemic and figure out what their life will look like post-pandemic.
Interested in learning more about journaling? Check out our comprehensive guide to journaling.
Tip #4: Move Your Body
We are not here for the rhetoric shaming you into working out. That’s not what we’re all about. However, moving your body can be an excellent way to cope with anxiety. So, whether you continue with your regular workouts, go for a walk, dance it out or do some yoga, getting your blood moving and those feel-good endorphins flowing can help alleviate some stress.
Tip #5: Take Medication, When Needed (and if Possible)
Medication saves lives and can be an absolute powerhouse of a tool during this time. If you’re on any kind of medication, ensure that you continue to take it regularly. If you have medication for emergencies, take it when needed.
If possible, ensure you have a supply at home that will last you for at least a couple of weeks until the worst of this situation has eased.
And remember, there is no shame in needing to take medication for your mental health. If that’s a tool in your toolbox, use it!
Tip #6: Get Phone-Free Time
We all want to stay informed at the moment so we know the latest about COVID-19. However, it’s easy to get sucked in, overwhelmed and feel more anxious when you’re being inundated with news, social media, and other digital noise. Make sure you put your phone down, at least for a while. Your brain will thank you.
Read a book, go for a walk, talk to someone, journal, learn to knit, do a puzzle, play a board game – whatever it is, take a moment away from Twitter. The memes will still be there when you get back.
Tip #7: Do Breathing Exercises
Your breath is always there for you. And, it’s a great tool that can help reduce your stress levels, calm your body and ensure that you don’t feel overwhelmed. Best part? Focusing on your breath for as little as 2 minutes can help!
Here’s our favourite exercise:
Breathe in for a count of 4
Hold your breath for a count of 4
Breathe out for a count of 4
And repeat for however long
Woosah, friends, woosah.
Tip #8: Get Clear on Your Finances
No one wants to talk about money at a time like this, but getting clear on your finances can do wonders for your mental health.
If you have the mental space to do so, take time to understand how the pandemic will personally affect you. Take note of how much you have in your bank, and create a plan that will help you get through.
While this tip might bring more stress at first, it will help quiet the financial-related stress you may be experiencing in the long run.
Tip #9: Prioritize Sleep
The longer you sleep, the less time you’ll feel cooped up…right? Right! While sleep is a great way to pass the time, it’s also hella important for your mental wellbeing. It will help lower your stress hormones, cope better with the uncertainty, stay positive and boost your immune system too.
So, get them Zs.
Tip #10: Maintain Any Type of Normalcy and Routine
Yes, making massive changes in the way we can work, shop, socialize and educate our kids certainly sucks. But if you can find any normalcy throughout it, it can help.
Create a schedule for yourself each day – even if all that’s on it is when you’ll eat and sleep. If you’re working from home, get dressed for the day. Schedule time to connect with friends. Make a plan for what books you want to read.
Do what you can to find some routine and rhythm throughout your day.
(Or, don’t. There’s a whole lot of talk out there about crushing your goals during this time. And honestly, we’re not here for it. Sure, you could write a book, or you could just give yourself space to feel how you’re feeling and rest. There’s a lot of uncertainty and your goals can wait.)
Now that we’ve covered different ways for you to cope with the anxiety you may be experiencing, let’s talk about the boundaries we encourage you to set around the news.
3 Guidelines for Coping with the News Through This Time
If you’re struggling with your mental health, the news can be especially stressful. However, with all of these updates that just seem to get worse, it’s harder than ever. Here’s how we recommend you prioritize your mental wellbeing while navigating the news:
Tip #1: Establish Boundaries (No Morning or Nighttime Scrolling)
Checking the news every second is only going to leave you feeling burnt out, exhausted and extremely anxious about what’s going on with the latest wave of COVID-19. Don’t check your phone first thing in the morning or last thing at night. By doing so, you’ll allow your day to start off on a more positive note and will give yourself mental space and get a more restful night’s sleep.
If there are important news updates, be mindful of the time and tune in then.
Tip #2: Ensure You’re Turning to Credible Sites
We hate to be those people, but fake news is truly everywhere. Dr. Kelly Vincent recommends tuning into only credible sources at this time (and always, let’s be honest).
Tip #3: Limit Social Commentary
Everyone has an opinion on everything that’s happening right now. Is the government doing the right thing? Is the vaccine safe? What’s with these variants? Is it all a conspiracy? Don’t get involved with this crap. By all means, connect with your friends, but don’t let yourself get into arguments or get too stressed.
While it’s more important than ever to stay in the know, it’s also more important than ever to establish certain guidelines around your news intake. By following these suggestions, you’ll be able to better handle everything you hear.
If a piece of news you read or watched has overwhelmed you, we put together a guided journaling exercise within theDiveThru app that will help you process the feelings you’re experiencing.
Aside from managing your anxiety and setting boundaries around the news, it’s normal to have feelings of loneliness pop up.
3 Tips for Managing the Isolation & Loneliness
Social distancing is one of the ways we’re going to try to beat this horrible virus. With the easing of lockdowns, then bringing them back in some places, or needing to quarantine, loneliness can become a big challenge. We’re a highly social species and need human contact to feel well. For now, we can learn to adapt our habits and feel OK. Here’s how we recommend navigating feelings of loneliness:
Tip #1: Stay Connected
When we can’t hang out face to face, we can still stay connected to our friends. Get in touch with those who might need your support, talk to friends online, hang out on video calls, take advantage of those group streaming events that are happening everywhere.
“Think about the things in common you have with friends and find creative ways to connect. For example, watch Netflix together via a Chrome extension, call a friend a day, create a connecting routine such as happy hour drinks via video, Taco Tuesdays via Facetime and so on.”
Tip #2: Go Outside!
Most places allow you to go outside, even with restrictions on gatherings. Whether you are allowed to get outdoors by yourself, or with a friend, it can certainly help! Getting out into the sunshine and getting fresh air will lift your spirits, keep your blood flowing and help you feel better.
So, walk your dog, go for a run, go on a biking adventure or go for a walk. Whatever you choose, it can help your mental health!
Tip #3: Join an Online Club or Take a Course
Always wanted to learn a new skill? Fancy tuning up your Afro Dance skills? Learning to crochet? Furthering your career with a spot of computer coding? Now is an excellent opportunity.
As we mentioned, we’re not here for the mentality that you should be crushing your goals right now, but if it feels good to you, why not expand your knowledge base!
Our founder, Sophie Gray, often talks about relearning French. Who knows, maybe after all of this is done, we’ll translate theDiveThru app to French!
5 Ways to Care for Your Mental Wellbeing Every Day
Life is tough right now. And again, whatever way you’re handling it is valid. As we touched on, there are things you can do for your mental wellbeing to mitigate the pandemic stress you’re facing.
Here are five great habits you can adopt right now to manage a little bit better:
Tip #1: Stick to Some Version of a Routine
Routines help us to feel safe, reduce stress and help add some structure into our lives. Keep getting up at the same time. Eat your meals at the same time. Workout at the same time.
As community psychologistCatriona Hall suggests, “Keep routine as best you can, get up, showered and dressed if you’re able. Eat well and keep your sleep pattern. Try and keep your mind occupied, don’t set unachievable goals – small things like watching a movie, reading an article or taking a bath.”
You heard her – go watch that movie!
Tip #2: Get Fresh Air
Throw those windows open or go for a walk! All that fresh air will make your home a healthier place to be, lift your spirits and help you feel more connected to the world.
Tip #3: Take Social Media Breaks
We mentioned it before, and we’ll mention it again… Don’t let yourself get sucked into social media right now. Give yourself regular breaks throughout the day as well as keeping social media strictly off-limits first thing in the morning and right before bed.
“Take breaks from the internet,” says community psychologistCatriona Hall. “It helps to be informed but we all need time to center ourselves. Panic is just as contagious as this virus. Avoid tabloids and clickbait looking to capture you with frightening or dramatized headlines.”
Tip #4: Maintain Personal Hygiene
Spending a whole day in pajamas can be therapeutic. And, if you can’t bring yourself to shower, that’s okay.
If you can, we do recommend it, though. Wash your hair, brush your teeth, do your laundry, put on something other than sweatpants.
As mentioned, any bit of normalcy during this time can be a huge help.
Tip #5: Journal, Journal, Journal!
By far, one of the best ways to relieve stress safely is by journaling. It doesn’t cost much, doesn’t take much effort and works miracles.
We also have a great new course in the DiveThru app all about dealing with the many challenges and changes that come with COVID-19 life. In “Navigating Life in a Pandemic,” therapist Simone Saunders will explain the complicated emotions we’re all going through, the concept of collective trauma, and some exercises to help you handle the stress that comes with an uncertain future. Check it out and get your pandemic mental health in check!
How to Support Our First Line of Support Workers
Now that we’ve shared tips and tricks for you to support yourself and your mental health during COVID-19, let’s focus on others. Support workers are being challenged right now as they try to provide their help, support, and services to those of us who need it the most. They’re bound to be feeling the pandemic fatigue and dealing with intense stress. Let’s make it easier for them to continue to do this life-altering stuff.
Here are a few ways we can support them during this time:
Tip #1: Get Vaccinated
There’s a lot of information out there about the vaccine. We understand that for some people, it’s been developed too fast, not tested enough, and getting vaccinated is not in their plan. Too many uncertainties!
Please consider getting vaccinated. We know that it’s a big decision, so follow the science, read research-backed resources, and trust your doctor. Try to stay away from social media “experts” and look for people with real credentials. Talk to a vaccinated person that you trust and ask why they got it. Have an open and honest discussion about why you’re unsure about getting it.
If you are vaccinated and want to talk to someone you know about why you think they should get vaccinated, remember to approach the topic with empathy and understanding. This pandemic has taken such a massive toll on everyone and there are a lot of heightened emotions. Let’s actually talk, let’s work through it together, and let’s remember, we’re all just people living through – we’re so sorry to have to use this word – an unprecedented time. So let’s all try to understand one another right now.
Tip #2: #StayTheFHome
Be responsible and #staythefhome. By staying home and practicing social distancing, you’ll reduce your chances of contracting the virus and reduce the risk of those around you getting sick. Additionally, you’ll help lessen the burden on our health care workers who are putting themselves at risk every day.
Do them (and yourself and the world) a favour and #staythefhome.
Tip #3: Encourage Friends to Stay Home
We all have those friends who think they’re totally invincible. Don’t let them take risks. Remind them to stay at home, show them the COVID-19 statistics and encourage them to do the right thing.
Tip #4: Check In
Just as you feel stressed and overwhelmed, so do those who are tirelessly showing up to work every day to fight this virus or support essential businesses (think grocery stores).
Check in on your nurse friends.
Check in on your doctor friends.
Check in on your service workers.
Check in on your political friends.
Send a message to let them know you’re thinking of them and appreciate all that they’re doing for the world right now.
Tip #5: Ask How You Can Help
Those who are in hospitals, working in a grocery store and other similar positions are doing so much right now. PsychologistMallory Becker suggests you ask them what they need. She goes on to say “offer childcare, meals, self-care items, thank you cards, and shovel their driveway.”
At the end of the day, we’re all in this together. And, we can all help one another through this. We all have a role to play (even if it’s simply #stayingthefhome).
How to Support Your Family & Friends Through This Time
It’s not just us who need to take care of our mental health or those working the front lines. Our loved ones are struggling, too. Here’s how you can support them:
Tip #1: Check In
Be there for those you care about. Check in with them often. Ask them if they’re OK. Offer to help if they need it and actually mean it. Even though it’s just a small act on your part, the thought that someone is there for them is enough to make a big difference.
“Validate feelings of fear and anxiety,” says licensed PsychologistDr. Kelly Vincent, “Offer emotional support. Reach out to more vulnerable populations to see if you could help in any way.”
Tip #2: Ask First
Before you start discussing COVID-19, be mindful of how the other person is feeling. Ask them first if they’re in the right space to talk about it and be respectful and understanding if they’d prefer to talk about something else.
Tip #3: Listen
It’s easy to share our own fears and worries with others and forget to listen to the other person. They might be struggling and need your help. The only way you will know is if you slow down and listen.
Tip #4: Stay Away
As mentioned, it’s time to #staythefhome. If your local government has put in restrictions and measures due to a really high number of cases, please follow them. We know it’s been a hard 2 years fighting this thing (wow 2 years???) but we know that these measures help to flatten the curve and prevent our health care systems from being overloaded. Do your part to protect those around you, including the nurses and doctors in our hospitals.
Resources to Support Your Mental Wellbeing
There are times when we need to reach out to ask for help and that’s perfectly OK. Remember, we’re all in this together. Here are some excellent places you can get the help you need.
Resource #1: Crisis Counselling Line
There are text and call lines across the world that are designed to support people through times of crisis. You can find one that’s for your country by googling the name of your country and mental health crisis line.
Otherwise, for the United States, through theCrisis Hotline, you can text HOME to 741741and they will put you in touch with a counsellor.
There are numerous services worldwide that offer mental health services at a reduced rate. We recommend googling subsidized mental health services along with your country to find resources available for you.
Additionally, psychologists across the world are offering e-mental health services, like DiveThru’s own, Natalie ofRenew Wellness.
Resource #3: The Internet
While the internet can be a dark place, there’s also a ton of beautiful people in the world who are here to help you out when you most need it. Often a quick Google search is all you need to find help, support, and guidance when things get tough.
Resource #5: The DiveThru App
Journaling is a great practice that can help you express your fears and worries in a safe space. It’s free and simply requires a journal and a pen.
If you’re looking for a journaling resource, we do recommend checking out the DiveThru app. As mentioned, it’s free to download! You’ll also find a free course we’ve created to help everyone process this pandemic – look for Navigating Life in a Pandemic with DiveThru Therapist Simone Saunders.
In closing, please remember that we’re all in this together and whatever you’re facing is valid. And, although these are challenging times, by supporting each other, taking care of ourselves and staying positive, we will get through this.
Do you find yourself yearning to go home at the end of a long day just to see your dog? Gooooood! Here are 5 more reasons why you should be spending more time with your dog!
As dog owners, we naturally want to spend as much time with our precious pups as possible! No one can resist the puppy dog eyes, cute paws, and little noses of their furry friends.
But what if I gave you ANOTHER reason to hang out with your little (or big) ball of fluff? What if I told you that the time you spend with your dog is actually benefiting your health?
In this article, we’re highlighting 5 (more) reasons why you should be spending more time with your adorable pup AND how this can actually improve your mental health!
1. You can literally FEEL the love
Don’t feel ashamed to refer to your dog as your child anymore!
This hormone, called oxytocin, is said to release feelings of love and trust and has been fabulously referred to as “the love hormone” and “the cuddle chemical”.
So, next time you see your dog, gaze at their puppy dog eyes and literally feel the love!
Your dog is literally the only one of your friends that will give you a set of ears to vent to without saying a peep!
Talking to your dog can be extremely therapeutic and has a similar effect on your happiness and mental health as a journaling session.
Pouring your heart out to your furry friend is guaranteed to make you feel a bit better about whatever is troubling you and can also allow you to connect with them on a more personal level.
4. They get you outdoors
Dogs love being outdoors, and if you have a dog like the furry friends around DiveThru HQ, they’ll want you to take them out for walks and runs.
Do we really need to highlight the benefits of getting outside? Air and stuff, you know.
5. They make you laugh
Last, but especially not least…If there is anything that a dog does well, it is making you laugh.
It has been proven that laughing triggers the release of endorphins into the body, making you feel great! So, the next time your dog does something hilarious, appreciate that endorphin rush!
So there you have it! I’ve just given you 5 (more) reasons to spend as much time as you can with your dog!
The next time that you need help to calm your anxiety, feel like spilling your heart out, or just need a smile, please know that your furry friend is there to comfort you and that they can truly help you feel better.
Don’t have a dog? Don’t worry! Go spend some time at your local animal shelter visiting those adorable pooches! Borrow a friends dog. Volunteer at a doggy daycare. Or, swing by our offices – we have a pup or two you could cuddle.
You can’t read a blog or scroll through Instagram without someone talking about self care. When you look on social media, you’ll see sooo many different things to buy for self care that it can be kinda overwhelming! There’s epsom salts, face masks, essential oils, manicures, massages, and even subscription boxes that come with an assortment of self care items each and every month.
You can essentially buy millions of things that will help you take care of yourself!
It can be a lot, and honestly, quite disappointing. Plus, not everyone has that kind of disposable income!
Luckily, there are numerous ways you can take care of yourself that don’t require too much money! Taking care of yourself for the low, low price of free (or pretty cheap) just can’t be beat. Here are a handful of our faves:
1. Read Fiction
Whether you have been a lifelong fiction reader, or it’s never really been your thing, turning to fiction is a beautiful way to practice self-care.
Listen. Self-help books can be too much at times. Hearing from yet another source that you need to change something about yourself can get pretty exhausting! Fiction is a must needed break from alllll of that.
Not super into reading fiction? Have you tried Young Adult novels? Game. Changer. Or, if you feel you’ve grown out of the Young Adult section, the New Adult genre has so many great picks for the 20 to 30-somethings in all stages of life! Whatever you’re going through, there’s a book out there for you (btw, BookTok has some bomb recommendations).
Regardless of the genre of your fiction, reading can be a beautiful way to turn your mind off for a little while.
Best part? Reading is also an inexpensive way to take some time for self-care. While purchasing the books requires money, library cards in most places are free! And honestly, the library is so good. An underrated resource tbh. Go to your local library ASAP to see all the stuff they have to offer!
Bonus points… if Epsom salt baths are still your thing, try out reading your book as you soak! Just don’t drop it in the tub. Librarians tend to frown upon that sort of thing.
2. Journaling
Would we really be DiveThru if we didn’t mention journaling? As we talk about like alllll of the time, journaling is a simple and effective way to care for yourself.
While a lot of self-care practices are used as a way to distract ourselves, journaling helps you turn inward and see what the heck is up. We dig that.
Andddd it’s free! It costs $0 to get introspective with journaling, whether you use pen and paper, your iPhone notes or even the DiveThru app.
It’s hard to pretend that you’re fine all of the time. Life is tough, and it’s okay (and normal) to not be okay. A fantastic way to take care of yourself is by merely admitting you’re not okay. While it may sound simple, it takes a lot of courage to be able to recognize how you genuinely feel. Especially for those people who’ve been told that their feelings are a burden to others. You’re not a burden, your feelings are valid, and you deserve to get back to an okay place.
Whether you reach out to someone, turn to your journal, or look yourself in the mirror to simply say I’m not okay, it can be incredibly therapeutic.
4. Talk with Your Friends or Family About Your Emotions
As humans, we’re all just searching for connection – with ourselves and those around us. Talking to your friends and family about the way you feel can be a beautiful way to take care of yourself!
You may be in a place in your life where you’re out of touch with your family, and don’t have any close relationships. This can be a transformative period in your life for you to work on yourself! Because no matter what happens in life, you’ll always have you to rely on.
If you’re looking to make more connections, social media can be a tool to bring people together who are facing similar things. There are numerous support groups on Facebook or local meetups you can attend to connect with like-minded people.
We created our DiveThru Together Group on Facebook to create an online community of people who want to open up about their mental health in a safe space. Wanna come hang out? We’d love to see you in there. Add yourself here!
5. Take a Social Media Break
Remember the time where we weren’t always glued to our phones? When “doomscrolling” wasn’t even a term that existed? What did we do with our time??
While stresses and anxieties were a thing back then, we weren’t carrying around millions of people’s opinions in our pocket. Taking a break from social media can be a powerful way to take care of yourself. You don’t need to delete all your accounts, buy a cottage in the countryside, and live that dream cottagecore life (although that kinda sounds great). Even a break for a few days can be a good reset.
While these self-care practices are free, iwe’re not saying that taking a bath with rose petals and a diffuser going is wrong. Just remember that they’re just not the only ways you can care for yourself!
Now that you know what journaling is, the benefits, the answers to frequently asked questions as well as journaling prompts to get you started, let’s talk about how to set up your own journaling practice.
1. Pick Out a Beautiful Journal (or Not)
Whenever you’re looking to form a new habit, it’s essential to set yourself up for success. Some of us may thrive from journaling in a super cute journal. Unfortunately, it won’t be made of holly and have a phoenix feather at its core, but a beautiful journal that reflects your personality could be what we need to jump-start your practice.
Or, it couldn’t, and scrap paper is all you need. That’s cool, too.
2. Carve Out Time in Your Schedule (and Add It to Your Calendar)
We’re busy. You’re busy. Everyone’s busy.
While it’s essential to recognize that taking time for yourself is a privilege that not all of us can afford, it’s important to be intentional with that privilege. We make time for what we make time for. We’d probably have a lot more time if we didn’t watch hours’ worth of Brooklyn Nine-Nine reruns, but here we are.
If you can, carve out time in your schedule for journaling. Add it to your calendar. Set up reminders for yourself. Be proactive in starting a journaling practice so you can make it stick.
We all have motivations behind what we do. We watch reruns of Brooklyn Nine-Nine because it soothes our souls. We move our bodies because we love them (if your motives for exercise are a bit crueller than this reason, we have a Dive for that).
When it comes to sticking to your journaling practice, it’s crucial to establish your why. So, we’ll ask you… Why do you want to start a journaling practice?
4. Share Your Journey with Others
Starting any habit is hard. Starting a habit of eating ice cream every day is easier (and more delicious) than one surrounding journaling. For that reason, it’s important to share your journey with others. Here at DiveThru, we’re alllll about community. Seriously, it’s one of our core values. Why? Well because we get it. We all have stuff that we need to DiveThru, and that stuff can be messy. We so often feel alone in our journey, and we don’t want you to feel that way anymore.
Our DiveThru Together Community Group is all about connecting YOU with people who are journaling (and diving thru), too. Within the group, we laugh together, cry together, and do what we can to keep one another accountable. We’re also all about uplifting each other because it’s cool to be kind.
There’s an app for everything – including your journaling practice! While a lot of the journaling apps on the market get you to journal into the app, it’s best to find a hybrid.
Introducing: DiveThru.
DiveThru is a guided journaling app rooted in journaling therapy. For that reason, we get you to journal but ensure you do it in written form. This helps you truly reap the benefits associated with journaling. Don’t fret, you can still input your summaries into the app to review later and track your journey. You can also do quick check-ins throughout your day when you don’t have the chance to get a big journaling session in.
