Difference between revisions of "User:Becha/mental-health-help"
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=Mental Health Help Providers and Tips= | =Mental Health Help Providers and Tips= | ||
| + | (Compiled in March-November 2021) | ||
Short Personal Story (SPS) in Three Letter Acronyms (TLA) | Short Personal Story (SPS) in Three Letter Acronyms (TLA) | ||
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* Physical & Mental Resilience (March 2021) | * Physical & Mental Resilience (March 2021) | ||
https://labs.ripe.net/author/becha/ripe-community-resilience-physical-layer/ | https://labs.ripe.net/author/becha/ripe-community-resilience-physical-layer/ | ||
| + | |||
| + | * Embrace Neurodiversity (May 2021) | ||
| + | https://labs.ripe.net/author/becha/ripe-community-resilience-embracing-neurodiversity/ | ||
* Nature is Healing (May 2021) | * Nature is Healing (May 2021) | ||
| Line 28: | Line 32: | ||
* https://wiki.techinc.nl/User:Becha/COVID-19#Mental_Health | * https://wiki.techinc.nl/User:Becha/COVID-19#Mental_Health | ||
* https://wiki.techinc.nl/Hackers_tribes#Emotional_Healing | * https://wiki.techinc.nl/Hackers_tribes#Emotional_Healing | ||
| + | |||
| + | * video: "Technical Communities Resilience", NLNOG, September 2021 https://www.youtube.com/watch?v=Ycrl7NI8sOY | ||
| + | * & slides https://www.nlnog.net/static/nlnogday2021/pandemic_resilience.pdf | ||
| + | * other slides: https://wiki.techinc.nl/images/1/1a/Mental-health-cyber-psychology-march-2022-compressed.pdf | ||
=Personal contacts= | =Personal contacts= | ||
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https://becha.home.xs4all.nl/2019-year-of-loving-kindness.pdf | https://becha.home.xs4all.nl/2019-year-of-loving-kindness.pdf | ||
| − | + | MD: Maike, Dr. Bakker, Dr. Lerhman, Ljubica | |
| − | Simone, Anita, John, Chico, Erik, Marius… | + | Psych: Monica, Liddy, Debby, Doris; |
| − | Mirjam, Yoram, Berit, Trond… | + | Physical: Simone, Anita, Martina, John, Chico, Erik, Marius… |
| + | NVC/MBSR: Mirjam, Yoram, Berit, Trond… | ||
==Group Activities: lessons, workshops== | ==Group Activities: lessons, workshops== | ||
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yoga | yoga | ||
| − | + | Brane's group in Hoofdorp: Mental Resilience Activities https://www.bit.ly/mras21 | |
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| − | + | ==Communities== | |
| − | + | * https://www.mentalhealthhackers.org/ | |
| − | |||
| − | |||
==Paid Services== | ==Paid Services== | ||
| Line 85: | Line 80: | ||
!!!Therapy!!! | !!!Therapy!!! | ||
| + | |||
| + | EMDR! https://wiki.techinc.nl/DIY-EMDR :) | ||
===Online Therapy=== | ===Online Therapy=== | ||
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https://www.psyq.nl/contact/aanmelden | https://www.psyq.nl/contact/aanmelden | ||
| + | |||
| + | =Solo practices= | ||
| + | |||
| + | Alexander Technique = lying on the floor :) | ||
| + | |||
| + | NVC = self-empathy && [https://wiki.techinc.nl/User:Becha/NVC NVC Resources] | ||
| + | |||
| + | crying = grieving, mourning for the needs not met | ||
| + | |||
| + | laughing = celebrating the needs met | ||
| + | |||
| + | mindfulness | ||
| + | |||
| + | breath-work | ||
| + | |||
| + | meditation with an app, | ||
| + | |||
| + | walking while listening to audio-books | ||
| + | |||
| + | taking supplements : probiotics, vitamin, minerals, CBD, St. Jan's , natural "statins", detox stuff... | ||
| + | |||
| + | being on a low-carbs diet (no sugar, no alcohol) | ||
| + | |||
| + | ROLLER-SKATING | ||
| + | |||
| + | moving: ice-skating, walking, roller-blading, cycling, swimming, jumping on the trampoline, hoollaa-hooping... | ||
| + | |||
| + | EFT (tapping) = Emotional Freedom Technique (with or without an app) | ||
| + | |||
| + | ASMR (sensory soothing: touch, sounds, smells, warm/freshness, textures...) | ||
| + | |||
| + | cold shower?!?! | ||
| + | |||
| + | swimming!!! | ||
| + | |||
| + | being in touch with nature: walking outside, tending plants, petting cats & other animals... | ||
| + | https://wiki.techinc.nl/User:Becha/nature_Amsterdam | ||
| + | |||
| + | psychedelics | ||
| + | |||
| + | "The Work" (Byron Katie) | ||
| + | |||
| + | journaling ("spiritual autolysis": "Just write down what you know is true, or what you think is true, and keep writing until you’ve come up with something that *is* true." — Jed McKenna ) | ||
| + | |||
| + | float tank | ||
| + | |||
| + | SPA!!! https://wiki.techinc.nl/User:Becha/spa | ||
| + | |||
| + | ==Reading== | ||
| + | |||
| + | * From Surviving to Thriving | ||
| + | |||
| + | * Thousands Names for Joy | ||
| + | |||
| + | * Unfuck Your Intimacy | ||
| + | |||
| + | * The Dispossessed | ||
| + | |||
| + | * The Willow Tree, Hubert Selby | ||
| + | |||
| + | * Everything from Brene Brown, Esther Parel, Harriet Lerner | ||
| + | |||
| + | * "How to keep house while drowning" | ||
| + | ** http://library.lol/main/4F71FF3C092E0E1C2D4C1C088DD71FEB | ||
| + | ** http://library.lol/main/D4FF94DE02B61C54DD63987F39B66FA9 | ||
| + | |||
| + | * NVC Books -> https://wiki.techinc.nl/User:Becha/NVC | ||
| + | |||
| + | ==Apps== | ||
| + | |||
| + | PTSD Coach; Insight Timer; Mandala; SWZ Mindfulness; | ||
| + | |||
| + | Audible; Spotify; Kindle; | ||
| + | |||
| + | ==Games== | ||
| + | |||
| + | * Card Game by Oatmeal https://theoatmeal.com/blog/horrible_therapist_game | ||
| + | ** amazon | ||
| + | * Board game: Skyldfri Sone (... zone) | ||
| + | * Empathic Wisdom cards (Jenifer Kumer) | ||
| + | |||
| + | =Misc= | ||
| + | |||
| + | |||
| + | Community Health Village: | ||
| + | https://www.digitalrights.community/blog/2021-community-health-village | ||
| + | |||
| + | 4.11.2021 Session "Understanding & Designing your Mental Health Plan". | ||
| + | |||
| + | * Download slide deck from CryptPad: https://cryptpad.fr/file/#/2/file/7kzCYmi713cHHcidg92KUDgF/ | ||
| + | * Notes from session: https://internetfreedomfestival.org/wiki/index.php/Understanding_%26_Designing_your_Mental_Health_Plan | ||
| + | * Self-care assessment worksheet: https://www.therapistaid.com/worksheets/self-care-assessment.pdf | ||
| + | * Mental Health Maintenance Plan: https://www.therapistaid.com/worksheets/mental-health-maintenance-plan.pdf | ||
| + | |||
| + | |||
| + | * [[File:mental-health-cyber-psychology-march-2022-compressed.pdf]] | ||
| + | |||
| + | * https://pad.public.cat/offdem-o2-community-care | ||
| + | |||
| + | * https://wiki.techinc.nl/User:Becha/NVC/IIT-Slovenia-2022 | ||
| + | |||
| + | * Ayesha Khan: Our distress & mental health issues are not caused by biological defects: It’s colonialism, not chemical imbalances https://theanarchistlibrary.org/library/ayesha-khan-our-distress-mental-health-issues-are-not-caused-by-biological-defects?v=1705441625 | ||
| + | |||
| + | =ADHD= | ||
| + | |||
| + | * [[:File:ADHD by Erynn Brook copy to PDF v2.pdf]] (300K) | ||
| + | |||
| + | * [[:File:ADHD Explained Using Comics.pdf]] (5.5MB) | ||
| + | |||
| + | * Comic form: https://www.adhddd.com/ | ||
| + | |||
| + | * Game form: https://philome.la/jace_harr/you-feel-like-shit-an-interactive-self-care-guide/play/index.html | ||
| + | |||
| + | =Art 2024= | ||
| + | |||
| + | * therapeutic art project: using online "safety signs" generator to produce affirmations (for nurturing myself) and warnings (for breaking my own patterns, and for protecting myself (mostly form myself)). | ||
| + | ** https://observatory.db.erau.edu/generators/signs/ | ||
| + | |||
| + | <gallery> | ||
| + | File:too much online.png | ||
| + | File:be gentle.png | ||
| + | File:less is enough.png | ||
| + | File:no water for data centers.png | ||
| + | File:no internet on a dead planet.png | ||
| + | File:luxury-internet.png | ||
| + | File:stop-ecocide2.png | ||
| + | File:stop-ecocide.png | ||
| + | File:enough-is-enough.png | ||
| + | File:stop trying so hard.png | ||
| + | File:todo-list-squeeze.png | ||
| + | File:rest-is-resistance.png | ||
| + | </gallery> | ||
| + | |||
| + | |||
| + | ** [[:File:two-pages-of-therapy-safety-signs.pdf]] | ||
| + | <gallery> | ||
| + | File:go out and play.png | ||
| + | File:halt.png | ||
| + | File:focus1.png | ||
| + | File:own needs first.png | ||
| + | File:boundaries1.png | ||
| + | File:ground2.png | ||
| + | File:ground1.png | ||
| + | File:still too many battles.png | ||
| + | File:stop proving.png | ||
| + | File:detox from social media.png | ||
| + | File:that is good enough.png | ||
| + | File:less is enougj.png | ||
| + | File:may i be ok.png | ||
| + | File:rest2.png | ||
| + | File:rest1.png | ||
| + | </gallery> | ||
Latest revision as of 10:19, 11 October 2024
Contents
Mental Health Help Providers and Tips
(Compiled in March-November 2021)
Short Personal Story (SPS) in Three Letter Acronyms (TLA)
Since Y2K I have had RSI, which came back during COVID-19; so I did EFT, CBD, MBSR, ASMR & yoga. I’ve self-dx with C-PTSD in 2017; in the past I’ve done CBT and EFT, but what helped the most was NVC, EMDR and SSRI / SNRI (Zoloft)! I have family members that are ND: ADHD, BPD, LGBTQ* and OCD, and sometimes I am myself one or all of those labels too!
Resources
As written up in:
- Physical & Mental Resilience (March 2021)
https://labs.ripe.net/author/becha/ripe-community-resilience-physical-layer/
- Embrace Neurodiversity (May 2021)
https://labs.ripe.net/author/becha/ripe-community-resilience-embracing-neurodiversity/
- Nature is Healing (May 2021)
https://labs.ripe.net/author/becha/ripe-community-resilience-nature-is-healing/
- Economy of Care (July 2021)
https://labs.ripe.net/author/becha/ripe-community-resilience-economy-of-care/
On this wiki:
- https://wiki.techinc.nl/User:Becha/BeyondResilience#The_Hologram
- https://wiki.techinc.nl/User:Becha/COVID-19#Mental_Health
- https://wiki.techinc.nl/Hackers_tribes#Emotional_Healing
- video: "Technical Communities Resilience", NLNOG, September 2021 https://www.youtube.com/watch?v=Ycrl7NI8sOY
- & slides https://www.nlnog.net/static/nlnogday2021/pandemic_resilience.pdf
- other slides: https://wiki.techinc.nl/images/1/1a/Mental-health-cyber-psychology-march-2022-compressed.pdf
Personal contacts
- From "2019: A year of Loving-Kindness" (end-March 2020)
https://becha.home.xs4all.nl/2019-year-of-loving-kindness.pdf
MD: Maike, Dr. Bakker, Dr. Lerhman, Ljubica Psych: Monica, Liddy, Debby, Doris; Physical: Simone, Anita, Martina, John, Chico, Erik, Marius… NVC/MBSR: Mirjam, Yoram, Berit, Trond…
Group Activities: lessons, workshops
NVC : https://www.connecting2life.net/ , https://mirjamschulpen.nl/ ,
mindfulness MBSR: https://thrivinglife.eu/free-resources/
breath-work (Wim Hoff)
yoga
Brane's group in Hoofdorp: Mental Resilience Activities https://www.bit.ly/mras21
Communities
Paid Services
these are often covered by health insurance!
somatic therapy: https://www.lidyevertsen.nl/
physiotherapy (Surinameplein, MarnixBad, Aker: https://fysiotherapiedeaker.nl/)
massage e.g. https://www.massage-bleeker.nl/
acupuncture e.g. https://priktijk.nl/
chiropractic intervention e.g. https://chiropractie-amsterdam.nl/
Alexander Technique : https://tomsterdam.com/ , https://www.smartbody.nl/
!!!Therapy!!!
EMDR! https://wiki.techinc.nl/DIY-EMDR :)
Online Therapy
In Dutch
https://www.mijnihelp.nl/online-zelfhulp/
https://www.jellinek.nl/familie-en-omgeving/naasten/aanbod-online/
https://www.psyq.nl/somatiek-psyche
https://www.psyq.nl/contact/aanmelden
Solo practices
Alexander Technique = lying on the floor :)
NVC = self-empathy && NVC Resources
crying = grieving, mourning for the needs not met
laughing = celebrating the needs met
mindfulness
breath-work
meditation with an app,
walking while listening to audio-books
taking supplements : probiotics, vitamin, minerals, CBD, St. Jan's , natural "statins", detox stuff...
being on a low-carbs diet (no sugar, no alcohol)
ROLLER-SKATING
moving: ice-skating, walking, roller-blading, cycling, swimming, jumping on the trampoline, hoollaa-hooping...
EFT (tapping) = Emotional Freedom Technique (with or without an app)
ASMR (sensory soothing: touch, sounds, smells, warm/freshness, textures...)
cold shower?!?!
swimming!!!
being in touch with nature: walking outside, tending plants, petting cats & other animals... https://wiki.techinc.nl/User:Becha/nature_Amsterdam
psychedelics
"The Work" (Byron Katie)
journaling ("spiritual autolysis": "Just write down what you know is true, or what you think is true, and keep writing until you’ve come up with something that *is* true." — Jed McKenna )
float tank
SPA!!! https://wiki.techinc.nl/User:Becha/spa
Reading
- From Surviving to Thriving
- Thousands Names for Joy
- Unfuck Your Intimacy
- The Dispossessed
- The Willow Tree, Hubert Selby
- Everything from Brene Brown, Esther Parel, Harriet Lerner
- "How to keep house while drowning"
- NVC Books -> https://wiki.techinc.nl/User:Becha/NVC
Apps
PTSD Coach; Insight Timer; Mandala; SWZ Mindfulness;
Audible; Spotify; Kindle;
Games
- Card Game by Oatmeal https://theoatmeal.com/blog/horrible_therapist_game
- amazon
- Board game: Skyldfri Sone (... zone)
- Empathic Wisdom cards (Jenifer Kumer)
Misc
Community Health Village: https://www.digitalrights.community/blog/2021-community-health-village
4.11.2021 Session "Understanding & Designing your Mental Health Plan".
- Download slide deck from CryptPad: https://cryptpad.fr/file/#/2/file/7kzCYmi713cHHcidg92KUDgF/
- Notes from session: https://internetfreedomfestival.org/wiki/index.php/Understanding_%26_Designing_your_Mental_Health_Plan
- Self-care assessment worksheet: https://www.therapistaid.com/worksheets/self-care-assessment.pdf
- Mental Health Maintenance Plan: https://www.therapistaid.com/worksheets/mental-health-maintenance-plan.pdf
- Ayesha Khan: Our distress & mental health issues are not caused by biological defects: It’s colonialism, not chemical imbalances https://theanarchistlibrary.org/library/ayesha-khan-our-distress-mental-health-issues-are-not-caused-by-biological-defects?v=1705441625
ADHD
- Comic form: https://www.adhddd.com/
- Game form: https://philome.la/jace_harr/you-feel-like-shit-an-interactive-self-care-guide/play/index.html
Art 2024
- therapeutic art project: using online "safety signs" generator to produce affirmations (for nurturing myself) and warnings (for breaking my own patterns, and for protecting myself (mostly form myself)).
