gabrielmoreira Mental Health
Build resilience, manage stress, and maintain mental wellness.
Daily Practices
Mindfulness
- 5-minute morning check-in: Breathe, scan body, set intention
- Single-tasking: Do one thing at a time, fully present
- Gratitude: Note 3 things you're grateful for daily
- Walking meditation: 10 min walk without phone or music
Stress Management
| Technique | When | How |
|---|---|---|
| Box breathing | Acute stress | 4-4-4-4 count |
| Progressive relaxation | Tension | Tense/release each muscle group |
| Thought record | Rumination | Write thought, challenge it, reframe |
| Time blocking | Overwhelm | Calendar everything, buffer time |
| Physical activity | Pent-up energy | 10 min movement |
CBT Principles
Cognitive Distortions to Recognize
- All-or-nothing: "I always mess up"
- Catastrophizing: "This will be a disaster"
- Mind reading: "They think I'm incompetent"
- Should statements: "I should be further along"
- Labeling: "I'm a failure"
Reframing Strategy
- Identify the automatic thought
- What's the evidence for and against?
- What would I tell a friend in this situation?
- Generate a balanced thought
Professional Help
Therapy is not just for crises — it's maintenance. Options:
- CBT: Practical, structured, goal-oriented
- DBT: Emotion regulation, interpersonal skills
- ACT: Acceptance, values-aligned action
Crisis resources: 988 (US Suicide & Crisis Lifeline)