From Crash Out To Crash in.

It’s been a minute hasn’t it?
Currently working on a web series that is mental health coded, while juggling two jobs.

Thankfully summer is a slow season for my main job, so I should have more time.

As I got burned out I thought, what a perfect way to apply what I researched into practice. (Kind of, lol It comes in waves.)

When I had trouble starting I used this:

When my mornings started bad and I was stuck on doom scrolling, I shifted, using this method.

To recap the ADHD brain needs 4 main things to lock in.
Interest, Novelty, Challenge and Urgency.

This article’s main topic isn’t about ADHD but I thought this was a good way to recap what we’ve talked about. This is about the bipolar crash.

Although these methods can help anyone during a crash out.

As someone who’s crashed out all the time and have done it less and less, I feel like I’m an expert on this topic. But like all the topics we talk on here, I made sure to fact check and research this topic intensely.

So welcome back to the patch of Mind OS.

One of the most dangerous things about a crash is how convincing it feels.

It does NOT feel temporary at all.
It FEELS like the season finale but it’s not!

This is exactly why the crash can trick you into doing dumb, expensive, life altering Bull shiii.

Like…

During the crash, STOP trying to figure out the meaning of life.

Do not let system failure become self-sabotage.
We’re NOT becoming the most emotionally evolved person on earth by Thursday.

Just contain the damage. That is a real skill.
Survival is not about solving all your problems but more like:

In other words. You can’t stop the fall but you don’t have to crash, you can land.
(That’s low key a bar. maybe not. lol)

So how do we detect if we’re crashing? Well…
The biggest error we make is we ask the wrong questions during the crash.

 When your close a crash that is a terrible time to decide:

• Who you are

•The meaning to life

• If your dreams matter

• If people love you

• If your future is doomed

• If you should blow everything up and start over

• whether God is speaking

• If God abandoned you or exists at all. (lmao)

• If you are secretly a genius or delusional dumb ass.

• If you’ll be a failure

So here is what you should be asking …

ask:

• Am I in pain?

• Am I exhausted, ashamed, or both?

• Have I slept enough to let my thoughts testify in court?

• Am I revising the past with depression-colored glasses?

• Am I assuming the high was all fake because the low feels so absolute?

• Do I need interpretation right now… or stabilization?

• Would stable me call this wisdom, or just burned out with a microphone?

• Have I confused emotional flatness with objectivity?

• What feels impossible right now that might just feel heavy?

• Trying to solve identity?

This is the most annoying thing to do cause you feel like a child because it is so simple.

When you are in the crash, your brain wants answers. But your body usually needs care first.

So here’s the Patch…

[Patch #1: Lower The Bar Aggressively]

Crash-you is not stable-you.

Stop expecting your ass to be at full capacity when your nervous system in recovery mode.

This is not the time to demand:

This is the week for minimum viable function.

Can you:
Drink water
Get out of bed
Brush your teeth
Eat one real meal
Answer one message
Step outside for five minutes
I do one task that makes tomorrow easier…

That counts.
Lowering the bar is not quitting.
We’re adapting to current operating conditions.

[Patch #2: Protect the body like it’s the server]

Protect:
Sleep
Daylight
Hydration
Nourishment
Meds if prescribed
Reduced stimulation
Nervous system cues of safety

Do not optimize. Just stabilize. Even "boring" stuff matters more than it seems.

Sleep = Reboot

If sleep is unstable, everything else gets harder:
impulse control,
working memory,
emotional regulation,

During the crash:

You can revisit things later.

Make a "review later" list if you need to.

Park the big thoughts somewhere safe.

Let them cool off.

This patch is probably the hardest for me cause I HATE asking for help.
But when you’re not thinking straight this is the best method. Let’s just say it has helped me more than I would like to admit.

WARNING: ONLY use if you trust them.

Text someone steady/ trusted person.
Not someone who will join your doom spiral.
Wrong friend for this mission.
Find the people who can say:
"Hey, have you eaten?" Let's slow down.
"You don't need to decide this tonight."
"This sounds like a state, not a verdict."
"Take a shower, eat and call me back."

A huge problem during crashes is you start looking down on yourself.
So when you are forgetting who you are….

1. Write the following down…
When ever you start questioning who you are or start to have an identity crisis.

2. Traits that stay true
• I care deeply, even when I go quiet.
• I am thoughtful, even when my thoughts get dark.
• I am resilient, even when I feel tired.
• I am sensitive, not weak.
• I am self-aware, even when I am struggling.
• I am still worthy, even when I feel disconnected.
• I am still me, even when I do not feel fully online.

3. Values that persist
• I value honesty.
• I value growth.
• I value connection.
• I value meaning.
• I value creativity.
• I value kindness.
• I value truth.

4 What people who love you say
• You care more than you realize.
• You are stronger than you think.
• You are not a burden.
• You have a good heart.
• You make people feel seen.
• You matter more than your mood says.


5. Evidence from reality
• I have survived hard states before.
• I have kept going when I wanted to disappear.
• I have rebuilt before.
• I have shown up while struggling.
• I have learned, adapted, and changed.


6. Identity anchors
• My state affects my access, not my worth.
• I am still me in low power mode.
• I do not need to solve my identity from inside a crash.
• I am more than my lowest battery reading.
• The lights being dim does not mean the house is empty.
• I can trust patterns over panic.
• I am still becoming, even here.

So remember to spiral upwards. It may feel like a loop but… spiral.

The choice is yours. You can spiral up or down.
Sometimes if feels like you don’t have a choice.
That’s when you take a break. Take as long as you need.

These methods should help you during a crash. Just like it has helped me.
We’re learning better systems.

You do not need to figure out whether every dream was delusion.

You do not need to become legend before breakfast.

You just need the next patch.

Then the next one.

And the next one.

One patch at a time.
So I’m rebuilding in public.
Loser to legend. One patch at a time.

Loser logging off. Legend loading…

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