My Technique for Getting out of A Mental Spiral

hey um this is gonna be my third entry now I uh I just want to make a quick video and give some maybe advice I don't know if you'd call it that just what I personally do to get out of a bad mental state if I fall into is what I think or I perceive to be a manic state or I'm depressed or just I've been extremely anxious for a couple of weeks straight and there's something's not right in my head um something that I started doing recently and it does seem to help quite a bit is what when I was in a good mental state like I have like I'm not chronically like mentally ill or anything like I do have periods where I could feel normal and I'm good so in one of these good periods what I did is I took a piece of paper and I wrote down a list uh my list I'm looking up here because I have it taped to my wall it's an 11 Step list of the things that if I keep up with these things then I feel good if I don't keep up with these things like one or two of these things or more then things start to spiral and um yeah I'll probably move my webcam how to get slash stay good the rules no rips before work no smoking weed in the morning um sleep good slash cold that's just personally for me like I I need to get a certain amount of sleep to be mentally healthy and I only can sleep when it's cold eat at least 2 000 calories a day if I don't eat well I remove a camera real quick if I don't eat at least 2 000 calories a day my mental health declines very rapidly maintain a low tolerance I'm talking about a weed tolerance there because I am a weed smoker I don't smoke very much but if I let it get out of control my mental state declines rapidly um enjoy the little oh no uh keep mind right uh that just means throughout the day if I find myself in like an anxious state or just not doing well just to take a minute to just calm myself down and just chill um small wheat coffee only and morning only since I've wrote this I've actually completely quit um caffeine so I don't drink any coffee anymore enjoy Little Things don't take life so seriously like if um if you're walking and you see a cool rock on the ground like stop and pick it up and look at it feel it you see a cool bird stop and watch it for a minute like just enjoy the little things in life don't take everything so seriously number eight ejaculate every second day at most with no porn that's just another one for me personally um if I if I'm whacking it too often my mental health again declines very rapidly um and also if I don't at all my mental health decline is pretty rapidly so that is a my personal balance that I've found um and no porn obviously porn is just not good for you at all don't do it um minimum PC on weekends um I spend a lot of time on my PC so I try to I try to not use my PC till at least four in the in the afternoon um because that's what I do on the weekdays because that's when I get home from work so I try to keep the same um like schedule during the weekends um keep up with bills and housework that definitely helps my anxiety a lot when I know that I don't have like a million bills piling up and all these things I need to do around the house if that's all taken care of I have much less anxiety and uh 11 make smart financial decisions that I mostly put on there for when I get into manic States I tend to spend all of my money immediately which isn't great so um yeah that's just all there to remind me to not blow all my money if I get into a manic state and yeah if I am like currently I feel I'm feeling good right now which means I'm keeping up with these things however my last spiral if you if you watch my my first two journal entries I'm going to put my webcam back um yeah if you watch my my first two journal entries um you'll have heard me explain that I've been spiraling for like a month straight uh three or four weeks something like that and that was caused by by we tolerance getting too high and that is rule number four so I broke rule number four and I spiraled I broke my list I didn't actually have the list and I wrote this list only like maybe two weeks ago so yeah since then these last two weeks I've been doing everything I can to like follow that list as closely as I can and I am and I'm coming back out for my low place I was in so um I would recommend if you have similar issues if you find yourself spiraling down into Dark Places sometimes if you're anxiety depression whatever um make a list and if you're having a Moment of clarity or you're having a good day set aside 20 30 minutes and just sit down with a piece of paper and a pen and just make a list like it's not um it's not hard and tape it to your wall like I did like I literally just taped mine to my wall like right above my my computer screen so I always see it um yeah it's it's a smart thing to do and it doesn't hurt just having that there is a reference to because often times when at least for me personally if I fall into a bad mental state um I often don't notice for quite a while like it can take several weeks uh I'm better at identifying it now in the past I often would be spiraling for months before finally somebody pointed it out to me and I was like holy [ __ ] like I'm off the rails and but in the time you feel completely normal it seems normal to you but you're just spiraling but and everyone else around you can see it but you can't so that's why I like to follow a set of rules like that so that it keeps me from spiraling in the first place then if I do start to spiral then I can go through the list and think okay which of these am I not following am I sleeping good enough am I eating enough am I smoking like a small amount of weed that's like healthy like all my PC too much all these things and you can just go down the list and you can just identify oh well I've been uh I've been uh only eating like a thousand calories a day I haven't been eating enough oh that's easy to fix just eat more right and that's a pretty simple fix right so just things like that it helps quite a bit um for me personally um yeah what else was I going to talk about I was kind of want to making a video about like online dating and stuff because I this is again we're going to tangent town here um I got Tinder like a week ago I've never had it before I haven't had social media in 10 years I haven't had any and so that's the first like social media I guess if you even call Tinder that um that I've that I've had in 10 years and I was Blown Away by should I get into this now or should I make a separate video yeah this is such a random change of topic I'll probably just cut this part out and um and post the video actually no I'll leave it in so you know that next video is coming up will be about online dating and my rant about how to generate online dating is so yeah you have that to look forward to in the next video