# Writing and Mental Health panel

* Content warnings
* Backstory (IOP)
    * IOP after burnout got too bad
    * Learned a lot of skills that apply all over
    * Opposite of shame is pride, thus opposite action is to talk about it (thus pride, destigmatization, etc)
    * Name emotion to address reaction/expression
    * Started tying to writing re: Toledot
* Disclaimer
    * IANAD
    * A lot of these are my interpretations
    * Only hope I can help by sharing
* Definitions
    * SUDs (esp re engaging w/ skills)
    * Activation vs depression
    * DBT
    * Shotgun approach
    * Fancy names and acronyms are built to let them come to mind more easily
* Vulnerabilities
    * PLEASE skill
        * Physical iLlness
        * Eating
        * Avoid mood-altering substances (but take meds)
        * Sleep
        * Exercise
    * Describing emotions
* Reactive skills (low to high SUDs)
    * Cognitive distortions/negative self-talk
        * perfectionism (not good enough)/editing in place, shame
        * check the facts, opposite action (crappy flash fiction), chain analysis, "1st thought = conditioning, 2nd thought = choice, build habits to modify choices"
    * Executive dysfunction
        * writer's block
        * IMPROVE/ACCEPTS, cope-ahead, opposite action (flash fiction, no editing)
    * Rumination
        * slow velocity, can't start, catastrophizing
        * wise-mind, radical acceptance, opposite action (tell yourself you're doing so)
    * Emotional distress
        * not understanding why can't write, burnout, catastrophizing
        * STOP, willingness, emotional wheel
* Proactive skills
    * Mindfulness
        * aspirations
        * gratitude
        * one-mindfulness
    * Habit-building/exercises
        * intentionality
        * proactivity
    * Dialectical thinking
        * Importance of 'and'
        * Accepting growth
    * Self care
        * FAST/self respect
        * Building positives/accepting success
* It's all kind of about self-worth, because without that, it's easy to get stuck
