“Miniscule Care Theory For Anxiety” – How To Uplift Yourself Gradually With A Big Effect.

Posted by Amy Doherty on

As a blogger we are constantly on the move. But when you suffer with mental illness, chronic illness, learning dificulties or stress, you truly never find ways to provide yourself with love and care. The ones around you probably receive 90% more love from you, than you give to yourself. I found with myself, I wasn’t giving myself the attention I needed. Maybe I was looking to others to give me that attention when really I just needed to give myself it. These are not cures, or ways to get out of a panic attack, but for those high functioning days where you feel you CAN take little steps.

1. Reading

Reading can come in many forms, and it doesn’t have to be a bog standard fiction book. Find what you enjoy to read. If you enjoy reading my blog (shocker!), check out the blogs in my “Friends” section next to this and give them a read! Or check out instagram and twitter to see what bloggers you most relate to, and read theirs. You not only spend some time relaxing and to yourself, but may gain insight on other’s lives, or what can inspire you to greaten yourself.


2. Miniscule Shopping.

It’s coming up to Halloween and Christmas, and for many; especially those with families, it’s starting to get hectic. But you probably notice, you’re buying so much for others, but have never thought to consider yourself in the equation. What have you bought yourself recently? And I don’t mean food, essentials, but something that could make your own life easier, or provide you with a smile? Miniscule Shopping is when you are out shopping for the essentials, pick something small up for yourself. It may be a chocolate bar, if you’ve been on a massive health kick. It could even be spending an extra 5p on a stronger bag to put the shopping in. This may seem tiny as the name suggests, but can have a big impact on the rest of your day.

3. Makeovers

And no I don’t mean invite all the girls round and do eachother’s makeup (although if that would help, go for it!) I mean moving decor and reorganising the things around you. Many psychologists say that the environment we’re in is a mimic of what we truly want to be like. In theory, this means that people are unrealisitic and like to hide what’s on the inside, but to me I see it in a more positive view. Brightening a room with a new splash of paint can be exciting and lift your spirits, showing you how you should be. Colours such as yellow, blue, light purples, browns are all colours in relation to relaxation. So maybe tomorrow have a look at new paint strips, or go buy a vase and pop some colourful flowers in and add it to your room. Maybe even move your bed to the other side of the room. It’s tiny changes that can have a big positive effect.

4. Opposites

In relation to the last one, try something opposite today. This may be not washing the dishes straight after you’re done, or wearing a different type of clothing than you normally do. Have you ever looked at someone and thought “Wow, I want to be like that?”. Analyse a small perspective of them. Do they maybe wear dangling earrings and you never have? Pick out a pair, and pop them on in the morning. Look at yourself, and tell yourself you look good. They accentuate your ears, the colour matches your eyes. Now tell yourself you did something different today, and you look good doing it. A tiny bit of positive re-inforcement can lead to a higher level of functioning when out. Many CBT therapists will use a heirarchy of fear to help someone overcome their anxiety, starting with the least scary thing to the most. Using opposites is the prior steps taken before you reach that 10% more scarier thing. 

5. Social Media Minimal Interaction

Nowadays everyone is glued to their phone. Am I right? Well it’s not alarming as this is where the world is going. Everything is more digital, and everyone is getting more afraid of the real world. I am one of those people. But even we find that Social Media is the greatest cause for anxiety for most. It may be someone simply commenting on something you wanted to, and this causes panic inside because you don’t want to be repititive. But with minimal interaction, you can overcome anxiety in a baby step in relation to this of course. The basis of this is to comment on more things. See someone has a status up, and you think “Gosh I would love to comment on that?” Well simply take the first step and do a minor comment. It may be something small like “Congrats!”. If they don’t reply it’s fine because why would they? It wasn’t left open for you to do so. Now the next comment on another post may be “Wow! I love this!” and so on. How this works is more of a social benefit. We use social media with the intention of socialability, yet no one interacts fully thus causing anxious-ness and more. Furthering your reach, can create more interactivity for you, maybe you’ll make a new friend tomorow you can chat with, or maybe tomorrow you may say Hi to a neighbour, instead of hiding yourself in avoidance.
To some, this may have been a load of rubbish they’ve read. But so many people around me who have suffered with anxiety, like myself have been jumping into things. Although my anxiety can be unbearable, I know my limits and what is okay for me. Which is why I created the idea of miniscule care. We all have a lot going on in the day. And some doctors even say “Just take a nice long bath” but does that ever truly solve anything? And don’t forget jumping the gun, always leads to a bullet somewhere, right?


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