Our Master List of 100% Free Mental Health Self-Care Tactics

Our Master List of 100% Free Mental Health Self-Care Tactics

What are you supposed to do if you’re experiencing a mental health crisis and you don’t have a therapist? Or things like money for healthcare? Supportive parents? Access to transportation and time off to visit a doctor? Or like, the ability to shower and leave the house?

We see you.

Whether you have a serious diagnosed condition, or you’re just feeling stressed or blue, this list details free steps that you can take immediately that might help mitigate your circumstances. Nothing on here is revolutionary. Nothing here will “cure” you of whatever ails you. You cannot solve mental health problems with rationalizing and motivation. But because most of such struggles are chronic, it helps to have a sizable toolbox of behaviors to turn to.

Here’s what we’ve got.

Physiological

  • Drink a glass of water. Don’t gulp it down, drink it sip by sip.
  • Eat something. It doesn’t have to be a whole meal. A banana or a granola bar is great. Maybe avoid super salty or sugary stuff. Unless you’re in a place where you need to drive to Five Guys in your pajamas with no shoes on because I have been there.
  • Stretch and change your position. If you’ve been standing and moving, try sitting or lying down—and vice versa. Stretch like a bear awakening from hibernation. Even if you don’t feel like you have to, your limbs will appreciate it.
  • Get some light. If your blinds are drawn, pull them up. If you’re in a dark room, move to a lighter room. Whenever it’s possible to put sun on your skin, do so. Your poor brain is confused; help her out by having lights on in the day and off at night.
  • Get some fresh air. If you can go for a walk, awesome. If not, just stand outside for a moment. Breathe deeply and listen to the sounds you don’t usually notice: birds singing, wind moving, cars going by.
    • If that’s too much: Open the windows if the weather is nice. If the weather’s not nice, just open them for a minute or two. Light a scented candle.
  • Move your body. Walks are a solid response to basically all feelings and situations. If you have the energy and focus to do more (go to the gym, go for a run), do that. Exercise almost always helps improve and stabilize moods.
    • If that’s too much: Put a time limit on it. Tell yourself “I only have to do this for five minutes, and if I want to stop after that, I can.” The hardest part is to get going. Once you’re there, you may decide you can continue after all. In any case, you have permission to stop.
  • Don’t do anything dangerous. If you’re experiencing severe anxiety or depression, please don’t get into a car or operate heavy machinery.
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How Mental Health Affects Your Finances

How Mental Health Affects Your Finances

May is Mental Health Month, and that’s why we, your fabulous yet imperfect Bitches, have been sharing stories of our own mental health challenges. Kitty bravely explained how she’s dealt with depression, and I walked you through my adventures with anxiety. Then we examined the human brain itself through one of our favorite books: Kurt Vonnegut’s Galapagos.

We’ve been overwhelmed with the outpouring of support from our followers. But even better, our lovely readers have come out of the woodwork to share their own stories of life outside the neurotypical spectrum. And this. Is. Glorious. We’ve never felt more warm fuzzies for our community and we’re proud of each and every one of you for carrying on through depression, anxiety, ADHD, and whatever other mental weirdness you’re dealing with.

But some of you might be asking at this point, “I thought this was a money blog. What the hell does mental health have to do with personal finance?”

Everything.

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Bitchtastic Book Review: Kurt Vonnegut’s Galapagos and Your Big Brain

Bitchtastic Book Review: Kurt Vonnegut’s Galapagos and Your Big Brain

This post discusses depression, anxiety, addiction, suicide, and self-harm. I think it does so in a pretty constructive and helpful way? But I wrote it, so here are some large grains of kosher salt.

Boy howdy do I love this gif.

Reading! It’s just like they said it would be! “I can go anywhere. Friends to know. Ways to grow.”

Today I want to share with you my favorite book about mental health. It’s not a memoir or a self-help book. It’s not even nonfiction! No, it’s a little ditty from 1985 about evolution, ghosts, Armageddon, and nubbins. Kurt Vonnegut’s Galapagos is a brilliant satire on the evolutionary advantages and disadvantages of the human brain. And it completely changed the way I think about mental health, including my own depression.

The opening scene follows a woman as she attempts suicide, and it’s narrated by the dispassionate ghost of a Richard Attenborough nature documentarian type. Here’s a brief excerpt, with a few plot things trimmed out:

“Mary taught that the human brain was the most admirable survival device yet produced by evolution. But now her own big brain was urging her to take the polyethylene garment bag from around a red evening dress in her closet, and to wrap it around her head, thus depriving her cells of oxygen.

“Before that, her wonderful brain had entrusted a thief at the airport with a suitcase containing all her toilet articles and clothes which would have been suitable for the hotel.

“Her colossal thinking machine could be so petty, too. It would not let her go downstairs in her combat fatigues on the grounds that everybody, even though there was practically nobody in the hotel, would find her comical in such a costume. Her brain told her: ‘They’ll laugh at you behind your back, and think you’re crazy and pitiful, and your life is over anyway. You’ve lost your husband and your teaching job, and you don’t have any children or anything else to live for, so just put yourself out of your misery with the garment bag. What could be easier? What could be more painless? What could make more sense?’

“Just about every adult human being back then had a brain weighing about three kilogrammes! There was no end to the evil schemes that a thought machine that oversized couldn’t imagine and execute. 

“So I raise this question, although there is nobody around to answer it: Can it be doubted that three-kilogramme brains were once nearly fatal defects in the evolution of the human race?”

Yeah. This novel completely changed the way I thought about the human mind.

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Everything Is Stressful and I'm Dying: How to Survive a Panic Attack

Everything Is Stressful and I’m Dying: How to Survive a Panic Attack

Everyone has their own special mental weirdness. And your humble, almost perfect Bitches are no exception. (I know. Try not to die of shock. My sincerest apologies for ruining the illusion of our all-encompassing perfection.) And since May is Mental Health Month, we’re going to lay our personally atypical brain chemicals and lessons learned from life experience all over you!

Recently Kitty and I were talking about how our personal mental weirdnesses have affected our lives. Financially, emotionally, physically. And we realized we had a lot to say on the topic, a lot that our darling readers might relate to or take comfort from. Being an adult is stressful as fuck! And brains are complicated organs full of chemicals doing unpredictable things. So why not share with the rest of Bitch Nation?

A few years ago, I was diagnosed with anxiety. This didn’t come as a surprise to me, as I’ve always been prone to stress, hyper-focusing on mildly important stuff to the point of panic and despair, and constant worrying about small stuff. But it did come as a surprise to my familiars, since over my lifetime I’ve become pretty damn good at hiding my symptoms.

I just wasn’t good at actually dealing with them.

An anxiety disorder is a mental condition in which a patient tends to… well, to freak out more than is normal. A clinical anxiety disorder is not only bothersome, but it interferes with your life. It’s not only unpleasant, but constant and overwhelming. And while everyone feels stressed or panicked from time to time, the thing that sets those with clinical anxiety disorders apart is that their stress, their anxiety and panic attacks, are completely uncontrollable, disproportionate, and inappropriate to the situation.

There is no “just relax” to someone with anxiety. We literally cannot relax when in the throes of a panic attack or anxious episode. That’s kind of the problem.

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Stop Recommending Therapy Like It's a Magic Bean That'll Grow Me a Beanstalk to Neurotypicaltown

Stop Recommending Therapy Like It’s a Magic Bean That’ll Grow Me a Beanstalk to Neurotypicaltown

May is Mental Health Awareness Month, which makes this an excellent time to talk more about our beautiful broken brains!

(Ahem. Because I am an honest chap, I feel compelled to stress that we did not plan this in advance. We are not nearly organized enough to do that. It was purely coincidental.)

I’m an advice column junkie. My regs right now are Where Should We Begin?, Dear Prudence, Dear Sugars, Savage Love, Care and Feeding, Captain Awkward, Ask a Manager, My Brother My Brother and Me, and the collective wisdom (?) of r/relationships. Yeah… it’s a problem.

When the subject of mental health arises, I’m perennially dismayed to see a very narrow, circumscribed answer appear again and again and again. It goes something like this:

“Go see a therapist; get counseling; find a psychologist; get into therapy; go see your school’s counselor; go to a mental health clinic; you need to be in therapy; find a support group; have you talked to your therapist; have you tried group therapy; talk to your doctor; therapy, therapy, counseling, therapy…” 

And this really bothers me.

It’s not that this advice is bad. It’s not bad! All things being equal, most people would probably benefit from therapy. I have no doubt that the net benefit of professional mental healthcare is incalculably vast.

But it pains me to see therapy described as a one-size-fits-all solution for every person in every situation. I’m someone who experiences intermittent depression. Like half of all mentally ill people in the United States, I’m not currently receiving medical care for it. This doesn’t mean I’m irresponsible or helpless. There are a lot of very understandable reasons why people can’t or won’t seek professional help. Let’s talk about a few of them.

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The Ugly Truth About Unpaid Internships

The Ugly Truth About Unpaid Internships

Internships: a time-honored tradition in which young professionals gain valuable career experience and skills they can’t learn in the classroom. Internships are widely recognized as a great way to boost your resume and get a leg up over your peers in the job market. For many industries, they’re a rite of passage and an invaluable part of the workforce.

Yet there’s something horribly wrong with most internships as we operate them here in the bestest country on Earth.

Trigger warning: today’s lesson includes mentions of privilege and unfavorable descriptions of capitalism. Also law-breaking. Clutch your pearls and avert your eyes.

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One Reason Women Make Less Money? They're Afraid of Being Raped and Killed.

One Reason Women Make Less Money? They’re Afraid of Being Raped and Killed.

God bless our Patreon supporters. Seriously. In our April topic poll, I gave them several non-depressing softball article topics. But the one they wanted to read most was about the relationship between sexual assault and the gender wage gap. GOD. DAMN. You guys are the fucking best. We are so happy to be supported by people who are willing to embrace the difficult stuff.

The gender wage gap is a many-tentacled hentai monster. What is its primary driver? Is it choice of career? Education? Lack of mentors and sponsors? Familial commitments? The high cost of childcare? Lopsided domestic dutiesIngrained sexist attitudes in the culture? Unconscious bias during the hiring process? Biological differences in the brain?

Research demonstrates that it’s almost certainly a gnarly combination of all of the above. But there’s another element that doesn’t get much attention, and that’s fear of rape and sexual assault. Harassment and isolation are known contributing factors for so-called “pipeline” problems, but I’m talking about something that goes even beyond that. There are instances where the threat of rape acts as a professional barrier to women.

So today, we’re going to look at three different case studies: two from my own life and one from recent news. The last one is very exciting to me, because it’s basically the perfect case study for examining this issue.

This article talks about the existence of rape and sexual assault, but does not go into details about specific acts. Some linked articles do. Use that information as you will.

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Bitchtastic Book Review: The Financial Diet by Chelsea Fagan

Bitchtastic Book Review: The Financial Diet by Chelsea Fagan

Listen, it’s no secret we’re hardcore BFFs with The Financial Diet. They epitomize all that is good and just about financial blogging for millennial women, and they were one of our early influences in creating BGR. Plus, we have a monthly syndication deal.

What I’m saying is, if you’re looking for an unbiased review of Chelsea Fagan and Lauren Ver Hage’s new book, The Financial Diet: A Total Beginner’s Guide to Getting Good with Money, based on their amazing website… you can fuck right off because this is not that review.

The Financial Diet The Book is a gorgeously designed, delightfully written boost of financial inspiration and motivation. Each chapter is a mix of personal narrative by Chelsea, interviews with experts, and super useful resources like checklists, recipes, and how-to guides.

While the website serves as an exhaustive resource for all financial topics under the sun, the book functions as a primer. It’s a shiny golden key to a mysterious door in the garden wall of all things #adulting and #girlboss.

Here’s what I learned.

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How the Hell Does One Wash Dishes? Asking for a Friend.

How the Hell Does One Wash Dishes? Asking for a Friend.

Seat yourselves around the campfire, children, and I’ll tell you a tale of some grade-A dumbass sitcom shit I did when I was your age.

I spent the summer between my freshman and sophomore year of college in the same town where my father lived. He had just moved in with my soon-to-be stepmother, leaving his bachelor pad vacant. He agreed to let me live there rent-free while the place was on the market, but part of our agreement was that I had to keep the place spotlessly clean and ready to be shown at a moment’s notice. It was a sweet deal and I took it.

One day my father alerted me that a couple would be stopping by to see it that very afternoon. No problemo! I decided the first thing I needed to do was wash the dishes.

In the past, I’d always washed dishes by hand, because I only used a plate or two at a time. But I had a bunch of drinking glasses accumulated, and I wanted to go vacuum and do other things, so I decided to use the dishwasher. I loaded it up the same way I had seen my parents do it. Then I looked around for a place to put the soap, and saw a little pop-open divot labeled “soap.” Feeling self-reliant, I squirted about half of a cup of dish soap into the machine, turned the dial to “normal wash,” and pressed the start button.

… Did you catch that?

Yep, I just told you that I squirted dish soap into the dishwasher. Yeah, like Dawn or some shit. Some of you already know what this punch line is going to be!

MAH LIFE WIF DA BUBBLES

I went upstairs to make my bed and stash my small suitcase of belongings out of sight. When I came back downstairs ten minutes later, the entire first floor of the condominium had vanished. In its place was a sea of tiny, pearlescent soap bubbles. When I stepped into it, I disappeared up to my ankles. And god, the smell… the lemony fresh scent was like a brick wall where the bricks were also made of lemons.

Honestly, can you blame me? Doesn’t it make sense to put dish soap in the dish washer? I was nineteen years old and had never run a dishwasher in my life, which makes me sound awfully royal. To be fair to me, many adult responsibilities were foisted on me at a young age. But for whatever reason, this was one task my parents had always done for me. I’d loaded it, I’d unloaded it. But I’d never actually added the dishwasher liquid and run it.

Adults must use a vast set of skills to navigate their lives. Everybody has gaps in their learning. I don’t know a single adult who isn’t embarrassed over their inability to perform some “normal” menial task like driving, cooking, doing laundry, or filing taxes.

So today we’re kicking off a basic life skills category. If you missed this information at some point in your life, we’ll teach you how to do it with no shade and no shame. And if you already know all this stuff, who knows, your ass still might learn something! At the very least, you’ll be entertained by our adolescent failures.

On an unrelated note, I’ll also tell you how to get rid of five hundred square feet of bubbles in twenty minutes!

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Workplace Benefits and Other Cool Side Effects of Employment

Workplace Benefits and Other Cool Side Effects of Employment

You just got a job offer! Condragulations! Now it’s time to negotiate… for your life.

But before you start throwing numbers around, there’s something you should understand. Salary—the thing most think of when they are considering the terms of a new job—is but one item on a long list of negotiable items. And while it’s wicked important, your potential employer might not have as much room to adjust there as they do in other areas.

So aside from salary, you need to think about what you need to be happy and comfortable in a new job.

What is going to improve both your financial situation and your overall life? Because if an employer can’t budge on the salary, that doesn’t mean they don’t have something more to offer you in other areas.

So let’s talk benefits, shall we?

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