Help
Since 2019 a lot had happened to me.... I lot my life like turned upside down... Recent my relationship ended.... I'm soooo clueless.... I feel like crying... I've no intention of doing anything... Irl rn I don't have any friends.... Whom I can go out or talk.... Nd I don't evn enough self esteem to pull myself together and go outside... Whenever I'm alone I feel like people re always watching nd judging... So I stay mostly to house..... I really feel soooo alone... I'm in my 20s all my friends have good friends, relationship nd everything... Nd here I can't evn figure out anything.... I don't have any friends to talk abt my problems in irl.... I really hate thisssss... I feel like I'm drowing..... Nd grief, anxiety nd loneliness is consuming me..... I don't know how I will evn countinue ...
@anonyLychee6864 Stay strong
@hannahbanana0000 thank you 💛
@anonyLychee6864
You are going through alot and it's overwhelming.
It takes time to feel happy again after a breakup .
But please don't suffer in silence!
Come here to vent!
Or reach out to your friends.
Isolating yourself only leaves you isolated and feeling worse .
The longer we leave it to go outside and interact, the harder it will be!
I'm truly sorry that you are going through this, you have my support!
💜💕
@Amanda84 I kinda feel alone to go outside... I don't have any irl friends who I can go with... Currently dont have frnd to talk....
Overview
+32
Stress and anxiety often cause muscle tension in the neck and upper back, leading to pain and stiffness. Gentle stretches, combined with mindful breathing, can help release this physical tension while calming the mind.
Note: Consult a healthcare professional before starting any new exercise regimen. Stop if you feel any pain.
Neck stretches
Side tilt
This stretch targets the side of your neck, where tension often builds.
Starting Position: Sit or stand tall with your shoulders relaxed.
Movement: Gently tilt your head to the right, aiming to bring your right ear toward your right shoulder without raising the shoulder.
Hold: Hold the position for 15–30 seconds, breathing deeply. You should feel a stretch on the left side of your neck.
Repeat: Return to the starting position and repeat on the other side. Perform 2–3 repetitions per side.
Neck rotation
This helps improve the mobility of your neck muscles.
Starting Position: Sit or stand tall, looking straight ahead.
Movement: Slowly turn your head to the right as far as is comfortable.
Hold: Hold the stretch for 15–30 seconds, then slowly return to the center.
Repeat: Repeat on the left side. Perform up to 10 sets.
Chin tuck
This exercise helps strengthen the muscles that support your neck and improves posture.
Starting Position: Sit or stand straight with your chin level.
Movement: Slowly tuck your chin in, as if you are trying to make a double chin. Keep your head level and avoid tilting it down.
Hold: Hold the position for 15 seconds, then relax.
Repeat: Repeat 10 times.
Upper back and shoulder stretches
Shoulder rolls
This stretch releases tension held in the shoulders and upper back.
Starting Position: Sit or stand up straight with your arms relaxed at your sides.
Movement: Roll your shoulders up toward your ears, then back, and finally down in a smooth, circular motion.
Repeat: Perform 10 slow repetitions, then reverse the direction.
Cat-cow stretch
This yoga pose gently stretches the neck, shoulders, and back, and incorporates breathing to relieve stress.
Starting Position: Get on your hands and knees, with your hands under your shoulders and knees under your hips.
Cow Pose: As you inhale, drop your belly toward the floor and look up, gently arching your back. Pull your shoulder blades together.
Cat Pose: As you exhale, round your spine toward the ceiling and tuck your chin to your chest. Separate your shoulder blades.
Repeat: Slowly alternate between cow and cat poses for at least five repetitions.
Chest opener
This stretch counteracts the effects of slouching and sitting for long periods.
Starting Position: Sit or stand with your hands clasped behind your back.
Movement: Pull your hands down toward the floor as you squeeze your shoulder blades together and puff out your chest.
Hold: Hold this position for 15–30 seconds, keeping your core straight.
Repeat: Repeat 2–4 times.
Child's pose
This restorative yoga pose helps elongate the spine and calm the mind.
Starting Position: Kneel on the floor with your feet together and your knees spread wide.
Movement: Sit back on your heels and walk your hands forward, lowering your chest toward the floor.
Hold: Rest your forehead on the floor and breathe deeply, feeling the stretch across your back. Hold for 30 seconds.
Modify: Use a pillow under your chest or forehead for extra support if needed.
Mindful tips for stretching
Breathe deeply: Focus on your breath during each stretch. Deep, diaphragmatic breathing helps engage your body's relaxation response.
Move slowly: Avoid bouncing or forcing stretches, which can cause injury. Move into and out of each stretch gradually.
Listen to your body: Stop if you feel any sharp pain. The goal is a gentle stretch, not a deep strain.
Consistency is key: Regular practice, even for just 5–10 minutes, can be more effective than longer, less frequent sessions.
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@considerateChestnut4179 idk bt whenever I try to do the cat cow pose I feel dizzy
@anonyLychee6864
Like @Amanda84 said, if you don’t have irl people who you can talk to … you have us here at 7cups. It’s so easy when life becomes turned upside down to isolate and feel like you have no option other than to handle things on your own—but you took a major step here to ask for help.
When I was going through a similar situation in terms of a break-up (and I didn’t know what to do or where to turn), what helped me was a reminder to keep to the basics: eating, showing up to a job or to class, and staying connected to community. Even if we’re new to you, we have a common “vibe”: being there for each other through tough times and supporting each other as we grow from challenges and begin to move forward on our journey.
Please reach out any time!
@FaithfulScout thank you fr ur words.... Bt how to show up fr urself in those times??? Whn ure sad, angry , anxious or evn in grief how do u show up fr urself??? How to show up on tht time??? I don't deal with those times pretty well... Like if there's grief I would be completely emerged in tht situation fr like dayssss.... I would cry endlessly, blame myself like maybe it's my fault tht they left... Maybe I should have more patience... Maybe I should do this or tht... Thn maybe things wouldn't be like this.... Nd whn these types of emotions hit me I don't know what I'm thinking or I suppose to do... I jst do like maybe break the no contact nd smthng like tht.... Nd I can't even stand up for myself... Like if someone does smthng disrespecting to me nd if I stood up fr myself thn after few times I feel no maybe I shouldn't say tht... What if they felt hurt... Or maybe smthng was happening with thm that's why they behaved this way... So I after I stood up fr myself I would feel guilty.... So how can I fix these??? Where do I evn begin???
@anonyLychee6864
To show up for ourselves, I believe, starts with having social supports in place. Some may need more supports than others.
- Just sharing your feelings here and getting suggestions may be enough.
- Another level of support would be making friends here or in real life, and with these relationships you can devote more time to processing your issues.
- If your issues are deeply rooted, then a therapist or program may be the next option.
Can you see the different levels of support that you have available?
Try each level starting at #1 and see how the experience goes.
If you would like, I can go into more detail via a Pen Pal thread. (A Pen Pal thread is a conversation only for members who are invited into the conversation. Here in this forum, the conversation is public and anyone can read, follow, or say something in the conversation. Being "Pen Pals" offers a little more privacy and focus.)
@FaithfulScout I don't know more abt that... Thn can u be my pen pal?? Nd tag me... So I'll get to know.. I actually don't know how tht works... Can u pls do tht... Actually tht would be very nice .... Nd I've some of these things I need to get off nd get clear
@anonyLychee6864
Yes, I can create the Pen Pal thread for our conversation. I will do it as soon as I post this message, but give me a little time to set it up.
After a few minutes—go to “Community” - “Peer Groups” - “Pen Pals” … and look for our post with our usernames in the title.
Im going through the same💔 do you want us to be friends?
@T7268 yeah sure.... Let's be friends
How can i send you a message?
@T7268 we can use threads or u can msg mee
i don’t know how to message you.
You send me a message
@T7268 yep... So Im also not able to find ur msg option... Thn let's create a pen pal thread fr now.... Till we figure how to msg... Sounds good?? What u think??
Yes that’s good
You know, now i spend my whole day sleeping because nothing excites me to get up and do anything, i don’t have motivation anymore although i had so many dreams and goals years ago and i was a super fun and successful person, but now nothing sounds important or exciting to me.
@T7268... Hey I'm creating a pen pal thread for us .... U can go to community.. thn go to pen pal nd search our names.... We can talk there....