Staying Sane Without a $200 Weighted Blanket
By Katie Eiler
Artists are a high-strung bunch. (Some of us diagnosably so: big shoutout to Pacific Medical Behavioral Health Northgate, love you baby!) The urge to calm and avoid overwhelming feelings by going out for drinks, going to the movies, or getting a fancy new coat is a trap any of us can fall into.
But whether you have a mental illness, or are just trying to deal with life, there’s a lot of things you can do to take care of your mental health that won’t wipe out your savings.
Remember: HALT!
It’s something of a cliche, but it really works. HALT stands for Hungry, Angry, Lonely, Tired, and those are four BIG RED FLAGS for impulsive or self-destructive behavior like overspending, misusing drugs and alcohol, or self-harming.
Don’t beat yourself up for feeling these ways--it’s human, and once you know these states can be risky, you can take the time to check in with yourself once you feel the intense urge to, say…buy $80 of completely unnecessary fancy jam that’s way out of your budget (it’s been a weird week).
Build Your Self-Care Kit
Hunger and tiredness can be addressed with a square meal and a good nap, but anger or loneliness is trickier. (Or whatever your personal ‘oh shit, here we go again’ emotion is: panic, paranoia, jealousy, agitation, etc.) Take some time to think about what feelings or thoughts you’ve been struggling with. Write them down.
In a calm moment, brainstorm (by yourself, or with a loved one) some things you can do to ground yourself when you’re in an escalated place. This can mean using a tool like Calm Harm, a free app that helps guide you through urges to self-harm, calling a trusted friend, or using a tactic like belly breathing.
After you’ve made a roadmap for hard moments, write down five things that you know help keep you grounded (getting enough to eat and enough sleep is number one and two).
Some people feel a lot better when they exercise while some people need regular group activities like a choir or a book club to feel like themselves. Figure out what you need to prioritize and make those things a part of your weekly calendar.
Mental Health Resources Are Everywhere
Get in loser*, we’re going to the library.
There are a lot of great cheap or free resources for learning more about living well with different conditions, or just about stress and healthy coping mechanisms.
Life is fucking hard, and we could all use some tips from the experts. A lot of libraries even have workbooks for self-directed therapeutic techniques aimed at different conditions like OCD, PTSD, BPD, depression, or anxiety.
Understanding the science and the daily ins and outs of what you can expect for whatever you’re dealing with can be a really helpful tool in taking control of your life and your health. Hit the books!
* human being with innate worth who deserves to heal and feel better
Look For Mental Health Professionals In Your Community
Navigating an extra expense when you’re already having financial trouble can feel impossible. But if you’re struggling with your mental health it’s time to level up your care.
The Open Path Collective is a great national resource for sliding-scale therapy between $30-60 dollars. Look for resources in your community, too.
Therapists in training often also have low rates, and some community groups or resource centers (like LGBT centers or affinity groups like the Asian Counseling and Referral Service in Seattle) offer therapy or can refer you to other resources. A cheaper option can be telehealth, where you have appointments over video chat. Take the time to find the right fit for you!
Psychiatric medication also helps a lot of people--and, although a psychiatrist can manage your care better, if you can’t see one, a regular doctor can also prescribe it. (Hit up the Costco pharmacy if you can--it’s cheaper, and you don’t have to have a membership!)
Sometimes, unfortunately, emergencies do happen. If you have plans to hurt yourself or other people, that’s heart-attack serious, and it’s time to go to the ER. You can also call the National Suicide Prevention Lifeline.
There’s no getting around it: getting care can be expensive. But, like food or housing, it’s a necessary expense. You’re worth the investment.
Katie Eiler is a playwright/paralegal/community organizer living in Seattle (she only gets paid for the middle one). She graduated from NYU in 2016, and her play Crunch was produced at the 2018 Son of Semele Company Creation Festival and the 2018 Los Angeles Fringe Festival. She's a natural tightwad whose love language is gift-giving, which can get complicated.