MYSTRIKISM'S GUIDE
TO MENTAL ILLNESS

Guide to Mental Illness

Part 9 of 13

[Audio Version]

 

Untangling the Knots of Anxiety: Worry, Fears, and What-Ifs

 

Anxiety is like a constant background alarm that often turns up false positives. It’s the brain’s threat-detection system in overdrive - seeing danger where there might not be any, or magnifying small risks into catastrophes. If you live with anxiety (general worry, panic attacks, phobias, etc.), you know the physical sensations (heart racing, sweating, tension) and the mental whirlwind of “what if?!” thoughts. The challenge is that anxiety feels so much like something is wrong that we trust that feeling more than we should. That’s emotional reasoning at work: “I feel afraid, therefore there must be danger”. One of the biggest skills Mystrikism’s Integrated Principles of Science (IPS) can give you for anxiety is the ability to separate feeling from fact, and to engage your rational mind to soothe the anxious one.

 

Reality-check the probability and severity of threats - Anxiety loves to overestimate likelihood and impact of bad events (For example - assuming a plane is very likely to crash, or that if you make one mistake, you’ll be fired and your life ruined). A rational approach is to question: How likely is this really? And even if it happened, could I manage or recover? For the likelihood, sometimes actual statistics help. For example - if you have health anxiety (“I have a headache, it must be a brain tumour”), looking at stats: brain tumours are very rare, and headaches are extremely common and usually benign. The chance that your headache is a tumour is incredibly small. Citing a reliable source (like a medical site) that says “only 0.1% of headaches are due to brain tumours” can slap some sense into that fear. Your anxiety might not fully believe it (“but what if I’m that 0.1%?!”), But continuously reminding yourself of the objective probability can reduce the intensity over time. In logic, anxiety often commits the fallacy of ignoring base rates - treating every fear as equally plausible when some are far-fetched. Force yourself to acknowledge base rates: “Millions get on planes daily; crashes are extremely rare. It’s not logical to act as if crashing is imminent.”

 

For severity: even if something bad happened, would it truly be the end of the world? Anxiety tends to think yes, whereas resilience studies show humans often cope better than we predict. Ask, “What’s the worst that would actually happen? And then what would I do?” This engages problem-solving mode rather than doom-spiralling. Often, you’ll realise that while something might be unpleasant or complicated, it’s not insurmountable. For example - social anxiety might say, “If I embarrass myself, it’ll be terrible.” But analyse: if you do, people might briefly notice or you might feel awkward, but life goes on, people forget (everyone’s mainly focused on themselves). Perhaps you’ve embarrassed yourself before and survived. Thus, the true worst-case might be manageable. By visualising coping, you reduce the fear of the unknown.

 

Challenge necessity and urgency - Anxiety gives a lot of “must” and “what if I don’t” scenarios. It can lead to compulsive behaviours or over-preparation because you must prevent every risk. Here, apply some of that analytical philosophy: ask “Why must I? According to who/what rule?” Perhaps you feel “I must never let people down.” Is that objectively possible? No, humans inevitably disappoint someone sometimes. So holding yourself to “never” is illogical (perfectionism fallacy). Moreover, is it truly catastrophic to sometimes say no or let minor things slide? Probably not. Reframe strict rules (like I must answer every email immediately) into balanced ones (I’ll do my best, but it’s okay if I’m not perfect). Anxiety often works on an all-or-nothing approach, so defuse that with a continuum perspective.

 

Also, anxiety thrives on urgency: this must be dealt with right now. But often it’s a false alarm. For instance, you see an email that looks a bit curt, and anxiety says, “They’re mad at me, fix it now!” Pause - do you know they’re mad, or is that mind-reading? Maybe wait for more evidence or ask calmly later. Not every discomfort needs immediate action. In fact, sometimes waiting yields evidence that there was no issue (For example - later the person is friendly, so they weren’t mad after all). So train yourself with delaying tactics: if anxious about something at night, promise to reconsider it in the morning when your mind is clearer. Nine out of ten times, morning perspective shows it wasn’t a big deal, or you have a better approach.

 

Break the cycle of rumination - Anxiety often involves rumination - going over the same worries endlessly, which gives an illusion of problem solving but is actually just stewing. Use a bit of method: if you’ve thought in circles for 30 minutes and are no closer to a solution, logic says this method isn’t working. Time to interrupt. Sometimes, saying “STOP” out loud or shifting the environment can break that loop. Then engage critical thinking: write down the worry and a few possible actions (if any). If it’s out of your control, mark it as such and try a letting-go exercise (like imagining putting the worry on a leaf and letting it float downstream - a mindfulness trick). If it’s in your control, pick a reasonable plan. But do not accept “endless worry” as productive - call it a faulty strategy. Schedule a “worry time” if needed (like 15 min a day to worry, then when worries pop up at other times, tell yourself “not now, I have time to worry later”). This externalises and limits the impact, so your day isn’t over.

 

Use grounding techniques during panic - When anxiety spikes to panic, your prefrontal cortex (rational brain) can go offline. In those moments, pure reasoning might not reach you until you calm down. That’s where grounding comes in: use your five senses to root yourself in the present reality. The classic is the 5-4-3-2-1 technique: name 5 things you see, 4 you feel (touch), 3 you hear, 2 you smell, 1 you taste. This forces your mind to focus on concrete details here and now, rather than the amorphous threat in your head. It provides empirical data: “I am here in my room, it is safe, I see sunlight coming in, I feel the floor, etc.” This can often lower the panic enough for your rational voice to chime in again. Also, deep breathing (like the 4-7-8 technique or box breathing) is scientifically shown to calm the nervous system. Think of these not as fluffy techniques but as evidence-based tools: many experts suggest them because they work to return you to reality during high anxiety. Once calmer, you can then talk yourself through the situation more rationally.

 

Conduct mini experiments for anxieties - Similar to depression, test anxious predictions. If you fear rejection, experiment by initiating a small chat and see the response - maybe it’s positive, disproving your fear that “everyone will reject me.” If you fear that leaving something undone will be disastrous, intentionally leave a minor thing undone and see if the world ends (it won’t, and that’s valuable data to counter perfectionism). If you have OCD and feel “if I don’t check the lock 10 times, something bad will happen,” try stopping at 3 checks and observing that nothing bad happens. These are basically exposure exercises -the cornerstone of anxiety treatment - and they work by providing evidence that contradicts the anxiety hypothesis. You might need to build up gradually if the fear is enormous. But each successful experiment (even if it causes anxiety during it) is like a research finding your brain can learn from: my worries don’t always come true; I can tolerate uncertainty; I can survive an uncomfortable feeling.

 

A personal example: if social anxiety tells you you’ll make a fool of yourself if you say anything in a meeting, plan to say one thing (maybe a short comment). That’s your experiment. The result will likely be that others will respond normally or appreciatively, and no one will laugh at you. Write that down: I spoke in the meeting, and there was no adverse outcome. Next time, push a bit further. Over time, these data points pile up, and the anxious voice loses credibility.

 

Leverage your imagination positively - Anxiety is essentially imagination used negatively (imagining worst-case scenarios vividly). Try to use that same power more constructively. For instance, imagine the best-case or a moderate-case scenario, not just the worst. Or use guided imagery to picture a safe, calm place. This isn’t directly scientific, but it’s harnessing the creative part of your brain that anxiety hijacks and directing it towards peace instead of panic. Think of it as training your brain to envision multiple outcomes, not just catastrophic ones, which is more realistic because many outcomes are neutral or good in life. Don’t let anxiety’s horror stories be the only movie playing in your mind; consciously play a hopeful scenario too, or at least a neutral one (“I’ll go to the party, maybe I won’t talk much, but I might enjoy the food and come home - that’s not too bad.”).

 

Use others and logic to get perspective - Similar to depression, anxiety can benefit from an outside perspective. Sometimes, just telling a friend “I’m worried about X” and hearing “Yeah, I can see why you worry, but here’s another way to look at it…” can shift your mindset. They might have evidence or experience you don’t. For example - you fear you bombed an interview, and a friend reminds you of times you thought that but actually got the job offer. That’s evidence that your own assessment of anxiety is not reliable. Memorise those instances: times you worried excessively and things turned out fine. Next worry, recall “I’ve been wrong before about these things.” This undercuts the certainty that anxiety tries to sell.

 

Accept some uncertainty - A core of anxiety is intolerance of uncertainty. Science cannot give 100% guarantees in life. (We can’t say 0% chance of plane crash, only very low.) Part of a rational approach is accepting probabilistic truth. You aim for reasonable assurance, not absolute. Tell yourself: “Okay, I’ve done what I can - I locked the door, checked once thoroughly. Could something still happen? In theory, yes, but the probability is extremely low, and I choose to accept that small risk because I have to live my life.” This is hard, but it’s like a muscle - practice tolerating uncertainty in small ways, and it grows. Remind yourself that every human lives with uncertainty every day (we drive, not sure we won’t crash, but we deem the risk acceptable). You’re doing the same; you’re more aware of the uncertainty. Use logic: “I desire 100% certainty, but that’s impossible. The next best thing is, say, 90% confidence. I have at least that, so I will proceed.” Think in percentages or odds, which might speak to your rational side.

 

Be kind to your anxious self - Don’t beat yourself up for being anxious (“I’m so stupid for worrying”). That’s not fair - your worry comes from a part of the brain trying (misguidedly) to protect you. Instead, say, “I appreciate you, mind, for trying to keep me safe, but you’re overreacting. Thank you, but I’ve got this.” It sounds funny, but literally thanking your anxiety and dismissing it gently can reduce internal conflict. It’s a way of acknowledging the feeling but choosing not to follow it blindly.

 

Also, note that anxiety can be exhausting; sometimes logic won’t stick when you’re tired. Prioritise rest, exercise (great for anxiety), and relaxing activities - they change your body’s chemistry, which is very scientific. A calm body supports a quiet mind. A short run or even a brisk walk can burn off adrenaline and give you endorphins, making it easier to think clearly afterwards. Evidence: Exercise has been shown to reduce anxiety levels by improving stress response systems.

 

To conclude on anxiety: treat it as a hypothesis generator - “What if X happens?!” - and you be the investigator checking those hypotheses. Most will turn out to be false or exaggerated. Collect those results. Over time, you can develop trust in your ability to handle fears because you’ve systematically proven many of them wrong. And when a fear does come true (because life isn’t perfect), you’ll have evidence from your past that you can cope and things can still be okay. Each anxious moment conquered with rational tools is not just a victory in that moment, but a reference point for future strength.

 

 

 

Guide to Mental Illness

Part 10 of 13

[Audio Version]

 

Resisting the Siren Call: Addiction, Cravings, and Urges

 

Addiction is a battle between the primitive brain that craves immediate reward and the higher brain that knows the long-term costs. Whether it’s alcohol, drugs, gambling, or any compulsive behaviour, addiction often hijacks reasoning to justify itself. People with addiction might find themselves thinking, “Just one more time,” “I can quit after this,” or “I need this to cope.” These thoughts can be extremely convincing in the heat of craving, and they’re often backed by intense bodily urges and emotional distress. Applying Mystrikism’s Integrated Principles of Science (IPS) here means arming yourself against the persuasive lies of the addicted mind and strengthening the part of you that truly wants to recover.

 

Recognise addictive thought patterns (and call them out). Akin to cognitive distortions, addictions have common mental tricks:

 

• Minimisation - “It’s not that bad if I use; everyone exaggerates the dangers.” (Denial of evidence)

 

• False control confidence - “I can stop anytime; this time will be different.” (Despite past evidence of losing control, you discount it).

 

• Justification - “I had a hard day, I deserve a drink.” (Irrelevant to the core issue - many people have hard days without using; you’re using a reason to rationalise).

 

• Catastrophic thinking to give up - “I’ve relapsed now, so I’m hopeless - might as well keep using.” (All-or-nothing, giving up logic).

 

• Blaming - “If they wouldn’t nag me, I wouldn’t need to drink.” (Externalising responsibility).

 

When a craving hits, try to step outside yourself and observe these thoughts as if you’re a scientist studying someone’s addiction. Label them: “Ah, that’s a justification; that’s my brain minimising the problem.” By doing so, you separate you (who wants to quit) from the addiction voice (that wants to continue). For many, this internal dialogue is crucial: you have to realise not every thought that urges you to use is your true will - many are the addiction speaking.

 

• Keep evidence of why you want to quit - When in a sober or precise moment, write down all the reasons you want to stop: health issues, relationship damage, how terrible the last hangover or crash was, financial costs, shame you felt, etc. Also, write down the benefits you anticipate in sobriety. Be very detailed and factual: For example - “Last Saturday I got drunk and said hurtful things to my partner - they cried. I felt awful.” That’s evidence of harm. Or “My liver enzymes are elevated - proof my body is suffering.” When cravings come, read this list. The addicted brain hates remembering these facts; it will try to focus only on the short-term relief that it will give. But cold, hard evidence from your own life can cut through some of that. It’s like reminding yourself of the scientific consensus: “Look at all this data on why using is bad for me.” Also, recall the many times “just one more” turned into many more, or “just one” ended up causing problems. That history is data. Rovrrtelf Reliable? - Previous outcomes are reliable indicators. If 9 out of 10 times “just one drink” led to a binge, odds are it will again (that’s inductive reasoning - predicting the future based on past patterns). Trust that probability more than the craving’s empty promises.

 

• Play the tape forward - A popular recovery saying - it means imagine how it will go, not just for the first 5 minutes of using (which might feel good), but the whole scene: the consequences later that day, the next day, etc. Use your knowledge of yourself: For example - “If I smoke this now, yes, I’ll feel a hit of pleasure for 10 minutes, but then I’ll likely binge the whole evening, miss my plans, wake up sick, feel guilty. Tomorrow I’ll be upset with myself and anxious.” By visualising the whole sequence (which you likely have experienced before), you counter the brain’s tendency to only see the immediate gratification. It’s a logical cause-and-effect projection: if I use it, all these adverse outcomes will follow (based on consistent past results). This is essentially deductive reasoning using your personal history as premises.

 

• Use “urge surfing” and impermanence logic - Urges feel like they’ll last forever or escalate until you give in. But the truth (evidence) is that cravings, like waves, peak and then subside if you don’t indulge them. Next time you have a strong urge, observe its intensity rise and fall without acting. Maybe rate it (0 to 10 scale) every few minutes. You’ll likely find it doesn’t keep rising indefinitely; it might peak then slowly decline. Knowing this can help you endure - the logical assurance that “This too shall pass.” It’s like facing an itch: it eventually lessens if you don’t scratch. There’s plenty of evidence from addiction science that most cravings pass within about 20 to 30 minutes if not fed. So commit to waiting it out - say “I won’t decide to use or not use for 20 minutes, I’ll distract myself or just feel it.” Often by the end, the craving is more manageable, or you have found a distraction and can continue abstaining. Each time you succeed, that’s proof to yourself that cravings are temporary states, not commands.

 

• Identify triggers and plan around them (evidence-based approach) - Through analysis, determine what situations, emotions, or times are high-risk for you. That’s gathering data: maybe you notice you always binge drink when you’re with a particular friend or when you’re alone on Friday nights, feeling lonely. These are patterns. Use that knowledge logically: avoid or modify those triggers. It might mean not seeing that friend in contexts involving alcohol, or planning a different activity (like a support meeting or a hobby) on Friday nights so you’re not alone and tempted. The motto “plan, don’t hope” applies - don’t just hope you’ll resist, plan using the evidence of what environments or moods lead you to slip. Plan healthier stress outlets (exercise, call someone, etc.) if stress triggers you. If certain thinking (“screw it, I don’t care”) triggers you, maybe have a written counter-statement ready (like your reasons list, or a reminder of someone you love who’d be hurt if you relapse).

 

• Smash illusions of control or “difference this time.” - Addictive thinking often includes denial. If you start thinking, “Maybe I can just moderate my use, maybe I’m not really addicted,” check that against evidence. If you have tried to cut back before and ended up at high use, that’s evidence. If you find it nearly impossible to stop once you start, that’s evidence of losing control. It might help to list unsuccessful moderation attempts or consequences suffered, as objective proof that you probably cannot safely use moderately (if that’s true in your case). This is humbling, but rational acceptance of addiction is crucial. You can’t solve a problem you don’t admit. Many in recovery have a moment where they truly see the undeniable link between their substance or behaviour and their suffering - that’s a breakthrough of evidence over wishful thinking. As Mystrikism might say: verifiable, trustworthy evidence over wishful thinking. Wishful thinking is “maybe it’ll be different this time”; evidence is “it hasn’t been different the last 50 times.” Trust the latter.

 

• Focus on facts, not feelings, when cravings come - When craving, feelings of need can be intense (even physical symptoms, making it feel like you’ll die without it). Ground yourself in facts: “I used before, I survived withdrawal or cravings. Actually, if I don’t use, I won’t die; it’ll be uncomfortable but not life-threatening (for most substances - note: some withdrawals like alcohol or benzos can be medically dangerous, so we assume medical management in those cases). The feeling of ‘need’ is not true need; it’s a psychological urge.” Also, recall the facts of how you felt after the last relapse - maybe pretty awful. The craving brain will try to make you focus only on the anticipated pleasure and relief, but the fact is that relief was temporary and cost you more pain afterwards. Facts over feelings - a mantra you might repeat.

 

• Build new rewarding experiences (evidence of a good life without substance) - One tricky aspect: addiction usually fills some need (relaxation, social ease, numbing pain, etc.). To convince your brain to let it go, you should seek healthier ways to fulfil those needs. This is part of evidence building, too - showing yourself that you can feel good or cope in other ways. For instance, if drinking was your way to have fun, you need to find fun in different activities - join a club, sports, arts, or anything that can give you some enjoyment or reward. At first, it might not be as intense as the drug high, but with time, your brain will recalibrate. Remember the Harvard Health piece: the author overcame addiction by practising gratitude, mindfulness, healthy habits, connection, and crucially learning to defuse cognitive distortions. Those practices changed his internal state to the point that he didn’t need the painkillers. This is a journey, but each positive experience sober is evidence that your life can have joy or meaning without the substance. For example - the first time you go to a social event sober and actually have a decent time, note that - it disproves the belief “I can’t socialise without using.” Or the first time you deal with a bad day by talking to a friend or exercising instead of using, and you feel proud in the morning, note that as evidence of healthier coping. Over time, these experiences will rewrite your brain’s expectations.

 

• Relapse analysis (learn, don’t self-loathe) - If you slip, instead of beating yourself up (“I’m hopeless”), approach it analytically: What led to it? What can I do differently next time? Each relapse can provide data to refine your plan. Maybe you realise “I didn’t have an exit plan when offered a drink” or “I let myself get too hungry and stressed.” Use that to adjust. This way, you treat recovery like a scientific process: trial and error, learning from errors to improve outcomes. It’s not a linear path, and errors don’t mean failure - they’re part of gathering evidence of what works or doesn’t for you.

 

• Connect with support (external evidence and encouragement) - In addiction recovery, support groups (like AA, NA or Smart Recovery) can be tremendous. Why? Because you hear evidence from others’ lives - success stories, cautionary tales, tips that worked. And seeing others who have been where you are and are now sober proves it’s achievable. Also, when you share your twisted thinking, others can call you out or laugh kindly, “Yep, I thought that too - it’s Bullshit.” That camaraderie and reality-checking is invaluable. It’s much harder for the addiction to fool you when you have a network of people who see through the lies and remind you of the truth.

 

• Self-compassion and identity - Shift your identity narrative: instead of “I’m a hopeless addict,” think “I am a person with an addiction who is working to get better.” The former is a fixed, negative identity (and can become a self-fulfilling prophecy); the latter is a growth identity. It’s evidence-based in that many people with addictions do recover and improve, so being “a person working to get better” aligns with that reality. Celebrate small victories (a day sober, a temptation overcome) - positive reinforcement matters. You’re effectively re-training your brain to find reward in achievements in sobriety rather than the substance. Acknowledge it’s hard - that’s where compassion comes: don’t equate slip-ups with moral failure. Addiction is not just a lack of will; it’s changes in brain circuits. Science backs that - knowing this can relieve some shame. Instead of shame, focus on responsibility: “It’s not my fault for having this disease, but it’s my responsibility to manage it.” That rational stance helps avoid unproductive guilt and directs energy towards problem-solving.

 

In essence, applying the IPS to addiction is about bringing truth to light whenever the addiction tries to deceive, which is often. It’s a constant vigilance, but each truthful thought you reinforce is a dent in addiction’s power. Over time, truth - in the form of clear thinking, evidence of a better life, and regained self-control - wins out. People do break free. The fact that others have is objective evidence that you can too (with perhaps different methods, support, etc., tailored to you). So hold onto that truth, especially: freedom is possible. Let that be a hypothesis you will prove in your own life.

 

 

 

Guide to Mental Illness

Part 11 of 13

[Audio Version]

 

Healing from the Past: Trauma and Flashbacks

 

Trauma leaves deep imprints in the mind and body. If you have PTSD or lingering trauma effects, you might experience flashbacks (vivid re-experiencing of the traumatic event as if it’s happening now), nightmares, or intense reactions to triggers that remind you of the trauma. In those moments, your brain’s alarm system hijacks you into survival mode, even if you’re currently safe. The challenge is that logic and evidence can be hard to access when a flashback strikes, because your body truly feels like it’s in danger of the past. However, Mystrikism’s Integrated Principles of Science (IPS) can aid in recovery by helping to differentiate past from present and challenge trauma-fuelled beliefs.

 

Grounded in the present reality. This is priority one during flashbacks or dissociation. As mentioned in the anxiety section, grounding techniques are essential, even more so for trauma. When a flashback hits, your mind is partially “back there.” The goal is to orient your senses to here and now: look around and name things, touch something textured, listen to ambient sounds, rub your feet on the floor, remind yourself of the date and location (“It’s 2025, I’m in my home, that event was 5 years ago and I survived”). Repeat safety statements: “I am safe right now. I’m breathing. That was then, this is now.” This is evidence-based self-talk: you’re stating facts about your current environment. If you struggle to believe it, sometimes literally prove it to yourself by small actions: For example - if in the trauma you were powerless, do something now that shows you have power (like speaking out loud, “I am in control now” or even just standing up and moving - small actions of agency). If the trauma was an external threat that isn’t present now, look around slowly, verifying that no such threat is here. For example - a veteran hearing fireworks might flash back to combat; grounding would be looking outside, seeing their neighbours celebrating, not gunfire - evidence that the war scene is not here now. Use all senses: smell can be potent (sniff a comforting scent, like an essential oil you prepare for such times, to pull you into the present). Grounding exercises work to bring awareness to the present safe reality. They help the brain update its context: from “I’m in danger” to “I’m experiencing a memory of danger, but I am actually safe.”

 

Reality-test trauma-related thoughts - Traumas often seed beliefs like “The world is completely dangerous”, or “It was my fault”, or “I’m ruined or I’m bad because of what happened.” These are heavy and often unspoken, but they weigh on you. Using a critical lens:

 

• “The world is completely dangerous.” - Check evidence: Yes, the world has danger (you experienced the worst of it), but is it completely dangerous? What about pockets of safety you have seen or kind people? Usually, even amid trauma, there were moments of relative safety (someone who helped, time before or after the safe event). Also, consider millions of people are not facing danger at this exact moment (For example - children playing in a park peacefully). The world has both threats and safety. The trauma skews perception to overgeneralise danger. It’s understandable to be hyper-vigilant, but slowly reminding yourself that not every situation is like the trauma is key. In therapy, they often do exposure to safe situations to relearn safety. Rationally, if, say, one person hurt you, that person was dangerous, but not all people are. It might help to analyse: what differentiated that person or context from others? For instance, “It happened at night in an isolated area by a criminal - now I live in a secure place with trusted people.” List how now is different from then. Each difference is evidence that the level of danger is not the same. Your brain might still react, but cognitively acknowledging differences helps.

 

• “It was my fault.” - (common in abuse survivors). This is often a shame-driven distortion. Step out and treat it like a case: if someone else described the same story happening to them, would you blame them? Likely not. You’d probably see that they were victims of someone else’s wrongdoing or circumstances beyond their control. So why treat yourself differently? Because trauma often locks people in a self-blame loop (maybe because feeling in control by blaming oneself feels oddly “safer” than admitting how helpless one was). Use logic: Did you truly have power? Did you choose for this to happen? Was it a reasonable consequence of something you did or a grossly unjust act inflicted on you? The evidence likely shows you either did nothing wrong, or at worst made a naive choice that did not warrant what happened (For example - trusting someone you thought was safe - the fault lies in them betraying trust, not in you for trusting). Write down: “The responsibility for [the trauma] lies with [perpetrator/cause], not me.” Read it often. Believing may take emotional time, but keep presenting the rational argument. If you have guilt about how you reacted during trauma (“I should have fought back harder”), realise this is Monday-morning quarterbacking. At the time, you did what you could (even freezing is an involuntary survival response). The fact you survived is evidence you did something right - you made it through. That’s the outcome. Therefore, your actions were life-preserving enough.

 

• “I’m permanently broken, dirty, or unlovable because of trauma.” - This is a tragic but frequent sentiment, especially in interpersonal traumas. It’s a form of labelling and emotional reasoning: you feel tainted and believe you are. Check that with an outside perspective: If a dear friend went through the same, would you see them as broken or dirty? Likely, you’d see them as hurt and needing support, but still the same person of worth. So, evidence from how you view others in similar situations contradicts the self-judgment. Also, plenty of trauma survivors go on to lead fulfilling lives and relationships - proof that trauma doesn’t irreparably “ruin” someone’s value. Look up stories of survivors (there are memoirs, groups) - these can serve as evidence that you, too, are not alone or irredeemable. People find love and purpose after unspeakable events; thus, it is possible (no matter what your inner critic says). Trauma might have changed you, but it likely made you stronger, more empathetic, not “worthless.” If anything, surviving gives you a certain courage and perspective that is valuable. Reframe: Instead of being broken, think, “I have cracks, but like Kintsugi (the Japanese art of mending pottery with gold), I can become something new and even beautiful in places.” It’s not just fluffy talk - it’s observed in many that post-traumatic growth occurs (resilience, new appreciation of life, etc., after healing). That is evidence against “I’m nothing now.”

 

Use systematic desensitisation logically - If specific triggers set you off (like a particular smell or sound that reminds you of trauma), you can do controlled exposure to retrain your response. For example - if the smell of a specific cologne triggers panic because an abuser wore it, you might eventually, in therapy or with support, expose yourself to that scent in a safe environment repeatedly until your brain relearns “smell doesn’t equal danger now.” This uses classical conditioning principles, which are evidence-based. You essentially prove to your body through repetition that the trigger is now safe. The same with going to a place that reminds you of trauma, maybe in gentle stages. Each successful facing of a trigger without something bad happening is evidence to your limbic system that it’s okay now. Over time, triggers lose power.

 

Memory processing: separate memory from present - If you have intrusive memories, it helps to put them in context. Some use techniques like imagery modification - For example - imagine the end of the memory differently (some people visualise themselves rescuing their younger self, or visualise a protective barrier that keeps the memory in the past). While that’s imaginative, it can psychologically give closure. Also, writing a narrative of the trauma from a third-person perspective can provide some distance (like you’re a reporter stating facts, which engages a more analytical part rather than purely emotional). This aligns with therapies like Narrative Exposure. It helps the brain store the trauma as a story that happened (past tense) rather than an ongoing threat. Whenever you recount it (with a therapist often), the brain gradually realises “this is a memory, not a current event.” That’s evidence-based: repeated retrieval and contextualisation can reduce PTSD symptoms.

 

Address hyper-vigilance with evidence of safety - After trauma, you might always scan for danger. Some vigilance is okay, but hyper-vigilance exhausts you and keeps anxiety high. Use rational checks: if you find yourself, say, checking locks multiple times (common after a break-in or assault), apply Rovrrtelf: You locked it once - is there objective reason to believe someone’s trying to break in right now? Likely no. Is your extra checking solving or just feeding anxiety? (Probably feeding it, because each check reassures only briefly, then the doubt returns.) Try to trust one good check (maybe do a systematic check once so you know it’s locked thoroughly, then challenge yourself not to re-check by recalling “I confirmed it. Further checks are not logical, they are anxiety.”). If it helps, involve tech - For example - some get cameras or better locks to assure themselves, which is evidence (you can look at the camera feed on your phone and see all is quiet - an external verification). Just be mindful not to slide into compulsive surveillance; aim for reasonable measures that increase security, then practice accepting those as sufficient. Slowly, allow minor lapses - like try sleeping without checking the third time, see that you remained safe overnight, add that to evidence: “I was okay with just one check.”

 

Leverage support and therapy (others’ logic when yours falters) - Trauma therapy (like CBT, EMDR) often directly uses these principles: identifying stuck points (false trauma-related beliefs) and challenging them with evidence, reprocessing memories, etc. A therapist can gently call out illogical conclusions (“You were 5; how could it be your fault?”) and provide a compassionate, rational perspective until you internalise it. Group therapy or hearing from other survivors also gives perspective - you might realise you blame yourself more than you would ever blame someone else in your situation, which is a clue that your reasoning is skewed by self-directed emotion. So, external voices help recalibrate fairness in your thinking.

 

Self-care and patience - Trauma recovery is typically not quick. It’s not just a cognitive process; it’s relearning to feel safe in your body and world. So be patient. Use small milestones as evidence of progress: maybe you had one less nightmare this month or went to a crowded store and handled the anxiety better than last time. Mark those and give yourself credit. If you have setbacks (triggered strongly out of the blue), don’t interpret that as failure or “I’ll never heal” - that’s catastrophising. Instead, see it as your brain doing spring cleaning: sometimes old stuff resurfaces when you’re ready to handle more processing. Over time, the trend can be improvement even if there are dips. Look at the overall trajectory, not each blip.

 

Meaning-making (analytical philosophy existential branch) - Some trauma survivors find peace by making meaning out of what happened - not that it was “meant to be” (that can feel invalidating), but that given it happened, they create meaning from it (like helping others, or seeing themselves as a resilient fighter, or it leading to a life change that eventually had positive aspects). Viktor Frankl, a survivor of concentration camps, wrote about finding meaning as a way to survive unimaginable trauma. This is a personal journey, but thinking philosophically about your experience can transform it from a senseless horror to part of your life story that, while terrible, shaped who you are (and maybe you like aspects of who you are now, such as strength or empathy). That perspective can lessen the mental torment because it’s no longer just random chaos in your mind; it has some context in your identity or values. It’s evidence of your growth rather than just evidence of cruelty.

 

In summary for trauma: anchor yourself to the present reality and your present power, while compassionately reminding yourself that the past is not your fault and not your forever. Use every tool to distinguish then vs now - through grounding, logic, and evidence of safety and worth. Over time, the past integrates into your narrative and loses its grip on your present emotions. You emerge not the same as before the trauma - that’s true - but often deeper, maybe scarred but wiser, and crucially, free from being controlled by what happened. With help and perseverance, you gather proof that you are more than what happened to you, and that life after trauma can be safe and even beautiful again.

 

That covers specific scenarios. Each required a slightly different emphasis, but did you notice the common thread? In each case - whether the issue was distorted thoughts from illness, impulsive urges, or terrifying memories - we turned to evidence, logic, and structured thinking to find a way through. We respected emotions but didn’t let them have the final say. We looked for truth in what can feel like a whirlwind of internal chaos. In doing so, we gave ourselves something solid to stand on.

 

 

 

 

Guide to Mental Illness

Part 12 of 13

[Audio Version]

 

When the Tools Are Hard to Use: What to Do on Tough Days

 

By now, you might be thinking, “All these principles and techniques sound great in theory, but in the moment when I’m overwhelmed, it’s so hard to actually do this stuff.” That is absolutely true. When you’re in crisis - say, having a panic attack, in the depths of depression, or gripped by an urge or delusion - it can feel nearly impossible to slow down and apply critical thinking. So, what do you do when Mystrikism’s Integrated Principles of Science (IPS) itself feels out of reach? This section is about those most challenging moments and how to get through them without despairing or giving up on these tools.

 

1. Prepare in advance (create a safety plan or toolkit) - Don’t wait until you’re drowning to learn how to swim. During relatively stable periods, prepare a simple strategy for crisis moments. Write it down. This might include: 

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Emergency steps: (For example - “If I feel suicidal, I will call the crisis line at … or text a friend or go to ER - I won’t try to handle it alone.” This is like a contract with yourself).

 

Grounding or coping statements: that resonate for anxiety, maybe “This will pass, I’ve survived it before”; for psychosis, “No quick decisions - check reality with someone I trust”; for depression, “Thoughts are not facts. Remember, depression lies.” Keep them short and in plain language.

 

List of distractions or activities: things that even mildly help (play a game, watch a specific funny show, cuddle my pet, take a shower - whatever has given even slight relief before).

 

Contacts: people you can contact, from friends to a therapist. When overwhelmed, we often isolate; a plan reminds you that connection is an option. You don’t have to think from scratch when in the storm.

 

Medications or techniques: If you have PRN (as-needed) anxiety meds, or know that doing 10 minutes of yoga helps, put that on the list.

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Having this plan means when you’re in the storm, you don’t have to think from scratch - you follow a script you made with your rational mind. It’s like having a life raft ready. Even if you can’t do much, at least do the first step on the plan. One step often leads to another once you break the inertia of overwhelm.

 

2. Aim for small wins, not perfection - Maybe you can’t logically deconstruct a delusion in the moment, but you can at least remember one phrase like “I might be wrong” or “maybe I should wait.” That’s a small win - it introduces doubt where there was certainty. Or if you’re too depressed to challenge every negative thought, perhaps you can pick just one thought to dispute, or even just repeat “It’s the depression talking” while the avalanche of thoughts continues. You might not feel better immediately, but planting those seeds matters. Give yourself credit for any use of the tools, however minor. If all you manage is to use a grounding exercise during a panic attack rather than none, that’s success. Over time, these small efforts accumulate over time, and you’ll find you can do more. Healing is often in baby steps, not giant leaps.

 

3. Use external cues and reminders - When the internal voice is too chaotic, lean on external aids. Post sticky notes in visible places with key reminders (“Breathe,” “Check the facts,” “You are loved,” etc.). Set alarms on your phone with encouraging or grounding messages. Some people wear a rubber band or bracelet and snap it lightly during a dissociative or craving moment to jolt themselves back - that’s a physical reminder to be present. If taking medication regularly is part of staying stable, use pill organisers or phone reminders so you don’t forget (especially if mania or depression wrecks your routine memory). Essentially, outsource some of the job to your environment. Even a poster with a quote that inspires rationality or hope can refocus you briefly (For example - the Feynman quote about not fooling yourself, or a simple phrase like “One day at a time” or “Feelings are not facts”).

 

4. Involve others as “reality anchors.” - We’ve touched on this, but it’s worth emphasising: when you cannot trust your own mind, trust someone else’s - provided they have your best interests at heart and understand your struggles. Have a buddy system. It could be a friend, family member, or even a support group peer you can call and say, “Hey, I’m freaking out about XYZ, can you talk me through it?” Often, just hearing a calm voice can regulate your emotions (our nervous systems respond to social engagement). They can remind you of your tools if you forget. For example - a friend might say, “Remember last week you were worried about this and it turned out okay? Let’s try that grounding exercise you mentioned.” In a way, they hold the IPS knowledge for you when you can’t access it. Over time, their reassurance becomes internalised (“I recall my friend told me this isn’t my fault”), so you can eventually self-soothe. But there’s no shame in needing external support - humans are social creatures; our brains co-regulate with others.

 

5. Give yourself time - don’t act on destructive impulses - Sometimes the best you can do is delay. If you want to self-harm or use substances or quit therapy impulsively, or any number of potentially harmful actions, make an agreement with yourself to wait. Use the 15-minute rule or the 24-hour rule, depending on the situation. This is less about deep, rational analysis and more about a simple logical fact: if it’s a truly good decision, it will still seem so after some time; if it’s driven by a temporary state, it might pass. For example - if you feel like disappearing from everyone’s life, maybe tell yourself, “I’ll decide in 3 days; for now, I’ll just get through today.” This is not resolving the issue but preventing irreversible actions until you’re in a clearer headspace. It’s like putting a safety on a gun - an extra step that slows down a rash act. The intense urge will often diminish, and you’ll be thankful you didn’t act on it. This strategy has saved countless lives in suicidal moments (just promising to live through today, one day at a time). It aligns with the principle of falsifiability: you give a chance for evidence to show your impulse might be wrong by not acting immediately. If, after waiting, you still think it’s a good idea, wait longer and consult someone else.

 

6. Self-soothe first, analyse later - If you’re extremely emotionally flooded, the first step might be to calm down enough that analysis is possible. This could mean doing something comforting or regulating without delving into thoughts yet: taking a warm bath, wrapping in a blanket, listening to calming music, having a hot tea, practising slow breathing. These may sound trivial, but they work on the nervous system level to reduce the fight-flight-freeze response. Think of it as stabilising a patient before doing surgery. Once you’re more stable, you can engage the cognitive tools more effectively. Sometimes we skip this and try to force logic into a panicked brain - that can be like talking to someone in a language they can’t understand at that moment. First, calm the body (speaks the language of sensations), then the mind will be more receptive to reason.

 

7. Remember improvement is nonlinear (don’t despair in setbacks) - It’s common to have times when you feel, “I was doing better, and now I’m backsliding - maybe all that work was for nothing.” That is a distortion itself: catastrophising and black-and-white thinking about your recovery. Realistically, healing journeys have ups and downs. A setback doesn’t erase progress; it’s an opportunity to practice skills (even if it’s unwelcome). When you think “I’ll never get better” because of a bad day, challenge that! Look at the evidence: Have there been better days before? Yes. So it’s not “never.” Use the same Integrated Principles of Science (IPS) tools on your meta-thoughts about recovery. If a particular strategy didn’t help today, it might help tomorrow, or maybe another tool is needed. Science adapts to new data; you can adjust your approach, too. But don’t conclude failure prematurely. As long as you’re alive, your story is still ongoing, and data is still coming in.

 

8. Reframe “hard to use tools” as “building a muscle.” - When a weightlifter starts training, they can’t lift heavy at first. They gradually increase. Similarly, using the IPS under extreme distress is like heavy lifting for your brain. You might barely manage early on, but each attempt, successful or not, strengthens the neural pathways. So instead of getting discouraged that it’s hard, acknowledge it and view each effort as training. Over time, the more you practice these tools in milder situations, the better you’ll be able to handle intense ones. It’s okay if, in a full-blown episode, you can only do 5% of what you wish; next time, maybe it’ll be 10%. Even recognising after the fact “Oh, I fell for that cognitive distortion” is progress - you might catch it a little earlier next time. Science is iterative, and so is personal change. Treat yourself as a work in progress (because we all are).

 

9. Consider professional help part of the toolkit - Sometimes you may need extra help, medication to level your mood swings so you can think straight, therapy to guide you in using these tools, or a support program to keep you on track. There is absolutely no shame in that. In fact, it’s a rational decision. If evidence suggests you’re struggling beyond what self-help can manage, then augment it with other interventions (there’s robust evidence for therapy and medication aiding many conditions). You wouldn’t fix a broken leg alone; you’d see a doctor. Similarly, use all resources available. The union of the IPS with professional guidance can be very powerful - you bring self-awareness and effort, they bring expertise and support. Ultimately, you’re still in charge of applying what you learn to your life, but you don’t have to invent the wheel alone.

 

10. Keep hope alive, even if purely intellectual at first - You might not feel hopeful when things are dark. But you can think of hope, in a way. You can observe logically that many people in worse situations have gotten better. That treatments exist. Your brain can change well into adulthood (neuroplasticity is a scientific fact). You can reason that the future is uncertain, which means there’s a chance, however slight it seems, that it will be better than the present. Lean on that rational possibility when emotion doesn’t offer hope. It’s like a pilot light in a stove: even if the big flame is off, a tiny light remains so it can be reignited. Protect that pilot light. One day, a gust of grace might come (meeting the right therapist, a new medication, a life change), and things begin to improve. If you snuffed out that light (i.e., gave up entirely), you might not stick around to see it. As long as you’re here, hope exists in potential. That’s not just feel-good talk; it’s logically true that the future cannot be known and thus could hold positive surprises.

 

Remember this guide’s earlier message in those darkest times: no one is completely rational or mentally okay all the time. We all drop the ball sometimes. What matters is picking it back up when we can. Forgive yourself for struggling - it’s not weakness, it’s being human. The fact that you even care enough to try these tools is a testament to your strength and desire for a better life.

 

 

 

Guide to Mental Illness

Part 13 of 13

[Audio Version]

 

Science and Compassion - A Union for Healing

 

We began by saying that mental illness exists on a spectrum we all share, and that no one is 100% rational at all times. By reading this guide, you’ve hopefully seen that Mystrikism’s Integrated Principles of Science aren’t some ivory-tower concepts, but practical tools for anyone seeking clarity and stability in their mental life. We applied the scientific method to personal experiences, held our thoughts to high evidence standards, reasoned from multiple angles, spotted fallacies in our thinking, and used philosophical clarity to make sense of confusion. Throughout, we also insisted on warmth, empathy, and understanding that these processes are complicated during emotional storms.

 

If there’s one overarching message to take away, let it be this: Your mind, however turbulent or dark, is not your enemy; it’s a part of you that can be understood and guided with patience and truth. The Mystrikal approach is about befriending your mind - earning its trust by treating it with honesty (evidence and logic) and kindness (compassion and patience). When you consistently do that, your mind learns to trust you back over time. The unheard parts of you - whether the frightened child within, the raging impulsive side, or the despondent hopeless side - start to calm down when they see you won’t abandon them to chaos, but will listen and help discern what’s real and what’s distortion.

 

Think of it as uniting all parts of yourself. Instead of being at war with your thoughts or emotions, you become a unifying leader of your inner world: the sceptical scientist, nurturing caregiver, and brave explorer - all in one. This integrative approach is what “The Union” in our title hints at: the union of rationality and empathy, science and humanism, mind and heart. Mystrikism’s Integrated Principles of Science (IPS) is for everyone, not just those with diagnoses, because we all need that union. But if you do have a mental illness, these principles can be especially empowering - they give you tools to reclaim your mind from the illness’s clutches.

 

As you move forward, remember that using the IPS doesn’t mean you won’t feel pain or never make mistakes. Life will still have challenges. What it means is you have a reliable compass by which to navigate. You can pause and think: What’s the evidence when lost in the woods of doubt or fear? What’s a hypothesis? Am I thinking in black-and-white? Could I be missing an alternative explanation? Such questions are like setting your compass to north. They won’t magically teleport you out of the woods, but they will keep you oriented toward truth and reality, so that each step you take will likely be in the right direction.

 

Sometimes you might still get turned around - that’s okay. With the compass, you can reorient again. And you’ll probably get lost less frequently or for shorter durations each time you do. Rational thinking and evidence do not remove emotion - nor should they; feeling is part of living - but they prevent emotion from completely blinding you. They give you a way to check and balance yourself.

 

Be proud of every bit of progress. Maybe you challenge a depressive thought and feel slightly better for a minute - that’s a victory. Perhaps you avoid a relapse because you played the tape forward - huge victory. Maybe you reality-tested a paranoid thought and it saved you from an unnecessary confrontation, or you allowed yourself to trust a friend and felt a glimmer of safety for the first time in ages. These are profound wins. Over time, they add up to a changed life perspective.

 

We would be remiss not to mention the following: Celebrate the strengths that often come with your struggles. If you have schizophrenia and battle delusions, that battle might have made you incredibly insightful or creative in ways others aren’t. If you have bipolar, your experiences of mood extremes might have given you depth of feeling and empathy. If you have anxiety, that sensitivity can make you highly conscientious and prepared (in moderation, it’s an asset). Trauma survivors often develop great strength and compassion for others’ suffering. People in recovery from addiction often become the most generous, wise mentors to others. This is not to glorify suffering, but to remind you that you are more than your illness - you have unique qualities forged in fire that deserve appreciation. Rationally, we acknowledge the negatives, but let’s also acknowledge the positives. No one is ‘just a bundle of symptoms’. You’re full of talents, quirks, loves, and dreams. Use the rational lens to see yourself wholly: not ignoring flaws, but not ignoring virtues either.

 

In The Union’s ethos (bridging science and spirituality in a naturalistic way), there’s a focus on being honest, being humble, and being human. We’ve applied honesty (with evidence and logic), humility (accepting we can be wrong and always learning), and humanity (compassion for our struggles). Keep those principles close. When in doubt, be curious (instead of judgmental), be honest (with yourself about what’s really happening), be kind (to yourself and others navigating this difficult existence), be humble (no one has all answers, and that’s okay), and stay real (seek what is real and true, no matter how comforting or discomforting - because the truth is where freedom lies ).

 

As you continue your journey, consider journaling your experiences with these tools. Over weeks or months, you might look back and see how far you’ve come - concrete evidence of improvement. Or you might identify patterns that still need work. Treat it like an ongoing experiment where you are both the scientist, subject, and the story's hero.

 

We hope this guide has given you information and a sense of empowerment. The laboratory of your mind is open 24/7, and you are the chief researcher. Your life is the most important study you’ll ever conduct. Approach it with the wonder of discovery - discovering how to heal, grow, and find meaning. There will be setbacks and surprises, but also breakthroughs and eureka moments where things click. Cherish those.

 

Let’s end on a hopeful note, returning to the shared human spectrum of mental wellness. Everyone faces inner challenges; yours might be extreme right now, but that means you’re experiencing a profound human condition that has been part of our collective story forever. And humans, as a species, have a fantastic track record of resilience - through understanding and supporting each other, we overcome so much. You are part of that story of resilience. Using science and reason, you carry forward the torch of all who questioned darkness and sought light. By caring and striving, you embody the spirit of those who never gave up on improvement.

 

No matter how deep the valley, trust there is a peak ahead. You can use your compass, step by step. The Union - of your inner qualities, of you with supportive others, of logic with love - is with you all the way. Go forward, scientist of the self, and know that day by day, you are writing a new hypothesis of hope - and gathering the evidence in your very existence that a better mind and life are not just possible, but already unfolding.

 

You’ve got this.