From people who have been through it

“To whoever needs this: I was where you are three weeks ago so switching meds for the third time so today I made breakfast, went to work and laughed at something and it comes back slowly, like feeling in your fingers after the cold.”

“I remember reading notes like this and not believing them. So I'll just say what happened to me: my body remembering before my mind does was my lowest point. A year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“for anyone starting with the mirror stuff: it starts with one comment and then it lives in your head rent free, which is rude. what helped me was noticing how much time I gave to strangers on Instagram and how little to Clive or Kemar or my own lunch. I am not fixed, not even close. But I stopped weighing myself before work. small. do one small thing that is yours and not about how you look, even if it is just eating the chicken with the skin on.”

“To whoever needs this: I was where you are last week. Mood charts on my phone. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“If you're at the start of this, I won't pretend it's easy, the first few months were the worst of my life. But I'm writing this from the other side, and some days now I forget to be sad, the breathing thing where you breathe out longer than in actually works for me so go slowly.”

“To whoever needs this: I was where you are in the autumn. Checking the hob ten times. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are last month. Moved for work and know nobody. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are in November. Shaking in the mornings. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“I remember reading notes like this and not believing them. So I'll just say what happened to me: a spnosor I text was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“I think to whoever needs this: I was where you are back in the summer. An inpatient stay when I was 17. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“If you are just starting out with this, I won't pretend it's easy. I went to a meetup and left after twenty minutes. Christmas was a quiet day with the radio on. The phone only rings with spam now. But I've learned that small things help: feeding the birds, a chat at the library. Try to find one person who will meet you for a walk. It doesn't fix everything, but it's a start. D.”

“To whoever needs this: I was where you are last spring. Going to a meetup and leaving early. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are last year. Friends all married with kids now. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are in August and panic attacks on the train so today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are in January. The bathroom after meals. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“Not sure if this makes sense. I remember reading notes like this and not believing them. So I'll just say what happened to me: losing interest in football was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“Sorry if this is a lot. I remember reading notes like this and not believing them. So I'll just say what happened to me: avoiding phone calls was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“To whoever needs this: I was where you are in January. A comment from my mum about my weight. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“I remember how dark it felt, like I was the only person in the world who couldn't get out of bed. But I wasn't. And you aren't either. Start with one tiny thing. Wash one dish. Open a window. Call someone, even if you don't know what to say. It's not about being fixed overnight. It's about not being alone in it. I still have bad days, but I have more good ones now. You will too.”

“To whoever needs this: I was where you are in the spring. My phone only rings with spam. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are after the new year. An inpatient stay when I was 17. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“I remember raeding notes like this and not believing them. So I'll just say what happened to me: pretending at work then collapsing at home was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“Sorry if this is a lot. Please be gentle with yourself. I wasn't, and it made everything harder. The breathing thing where you breathe out longer than in actually works for me. And talk to someone, even if it's just in here.”

“To whoever needs this: I was where you are three weeks ago. ERP therapy homework. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“For anyone starting recovery: it's not easy, but you can do it. I'm only a few months in myself, but I know that asking for help and accepting it is the first step. God willing, you'll find your way. Take it one day at a time, and don't be afraid to lean on your family and friends. You're not alone in this.”

“Please be gentle with yourself. I wasn't, and it made everything harder. I keep a list of good days on my phone so I can see them when it is bad. And talk to someone, even if it is just in here.”

“If you're just starting with panic attacks, I won't tell you it's easy. It's not. But I will say this: you're not the only one. The train thing, the heart thing, the tiredness that makes no sense. I've been there. I still go there. What helped me was telling one person. Just one. Mine was my friend Can. He didn't try to fix it. He just listened and then made a stupid joke. It was exactly what I needed. The other thing: ask for help. A doctor, a therapist, a friend. It's not a sign of weakness. It's just practical. Like getting a guitar string replaced when it breaks. You can't play with a broken string.”

“Not sure if this makes sense. I remember reading notes like this and not believing them. So I'll just say what happened to me: a racing heart that I was sure was my heart was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“Please be gentel with yourself. I wasn't, and it made everything harder. What helped me was writing everything down before appointments, otherwise I forget it all. And talk to someone, even if it's just in here.”

“Please be gentle with yourself. I wasn't, and it made everything harder. Getting outside first thing, even for five minutes, helps my mood a lot. And talk to someone, even if it's just in here. Keeping faith.”

“I remember reading notes like this and not believing them. So I'll just say what happened to me: the gym as punishment was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time.”

“To whoever needs this: I was where you are around Easter. My stomach in knots every morning. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“When it first starts, you might think you are just tired. That is how it was for me. But if your stomach is in knots every morning and you avoid the phone and cry in the toilets, that is not tired. That is something else. And it is not a weakness in you. I am not going to tell you it goes away quickly. For me, it has not. But I am not crying in the work toilets anymore. I am still here, and I am learning to ask for help. You can too. Start small. One phone call, one appointment. That's enough for today.”

“For a long time my body image and self-worth were a mess. I avoided mirrors, picked at my skin until it was raw, and was sure my colleagues could see right through me at work. The changes were tiny at first. I told one friend what was actually going on. I found a therapist who let me talk without making me feel small. Learning that good days and bad days can sit next to each other was a big part of it. You don't have to sort everything out today. Keep putting one foot in front of the other, and ask for help before you feel like you're drowning. Bad days don't mean you're failing.”

“To whoever needs this: I was where you are at the start of the year. The gym as punishment. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are last week. Checking the door lock so today I made breakfast, went to work and laughed at something so it comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are three weeks ago. NA meetings. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are just before Christmas. Avoiding photos. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“I am not going to tell you everything happens for a reason. It doesn't. But you can get through it. I did, and I am not especially strong. I stopped drinking for a month and my anxiety dropped a lot.”

“To whoever needs this: I was where you are three weeks ago. Not showering for days. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are last year. Beta blockers before presentations. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“You are not alone. I know that sounds like a line but it's true. I'm here, typing this, and I've been where you are. The thoughts don't disappear overnight. They get quieter. You find reasons to stay, even small ones. My dog is one of mine. Your reason might be different. Find it and hold on. Tell someone. A therapist, a friend, a stranger on here. The pretending is exhausting. You don't have to pretend with everyone.”

“To whoever needs this: I was where you are in January. NA meetings. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are after the new year. Leaving a party after ten minutes. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your figers after the cold.”

“to whoever needs this: I was where you are in the spring. a c-section recovery. today I made breakfast, went to work and laughed at something. it comes back slowly, like feeling in your fingers after the cold”

“to whoever needs this: I was where you are six weeks ago. hyperfocus till 2am. today I made breakfast, went to work and laughed at something. it comes back slowly, like feeling in your fingers after the cold.”

“I'm not going to tell you everything happens for a reason and it doesn't, but you can get through it and I did, and I'm not especially strong. Lean on whoever offers, even if it's awkward so people want to help.”

“To whoever needs this: I was where you are in the autumn. A racing heart that I was sure was my heart. Today I made breakfast, went to work and laugehd at something. It comes back slowly, like feeling in your fingers after the cold.”

“I think to whoever needs this: I was where you are in October. The bottle bank shame. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are last month. Going to a meetup and leaving early. Today I made breakfast, went to work and laughed at something. It coms back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are two months ago. Moved for work and know nobody. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feelig in your fingers after the cold.”

“To whoever needs this: I was where you are last year. The mornings are the worst. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are in May. A dietitian I trust. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To whoever needs this: I was where you are in February. A therapist waiting list. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“Please be gentle with yourself. I wasn't, and it made everything harder. I tell myself it is a wave and it will pass. It always has so far. And talk to someone, even if it is just in here.”

“To whoever needs this: I was where you are last month. Breathing exercises that help sometimes. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”

“To anyone just starting: I know it feels impossible right now. The mornings are the hardest, but they do get easier. Find someone you can text when you want a drink, even if it's just to say you're struggling. Take it hour by hour if you have to. And don't beat yourself up for the past. Your kids just want you present. I'm still figuring it out, but I'm here.”

“Sorry, this got long. I'm not going to tell you everything happens for a reason. It doesn't. But you can get through it. I did, and I'm not especially strong. Therapy took a few goes to find the right person. Don't give up after one.”

“I remember reading notes like this and not believing them. So I'll just say what happened to me: panic attacks on the train was my lowest point, and a year later I'm ok. Not perfect. Ok. You will be too, in your own time. Keeping faith.”

“To whoever needs this: I was where you are three weeks ago. Friends all married with children now. Today I made breakfast, went to work and laughed at something. It comes back slowly, like feeling in your fingers after the cold.”