Natasha Tracy

Same dark background and portrait on the right. Large white text on the left reads: “You aren’t lazy. You’re exhausted, disabled, in pain, or underresourced.” Bottom-left text reads “@natasha-tracy.bsky.social” and “#survivingbipolar.” A semi-transparent arrow icon appears near the bottom-right.

Dark, moody background with a close-up portrait of a tired-looking person in a gray shirt on the right. Large white text on the left reads: “Anyone would be tired in your position. Stop beating yourself up for things that aren’t your fault.” Bottom-left text reads “@natasha-tracy.bsky.social” and “#survivingbipolar.” A semi-transparent arrow icon appears near the bottom-right.

"Lazy" is a word of negative judgment that we use to punish ourselves. But we are not lazy; we're exhausted. Fighting a battle against your brain is more tiring than most people can comprehend.

Stop beating yourself up for things that aren't your fault.

#bipolarsky #survivingbipolar #depression

Cutting Edge Bipolar Research: The CALM Program at Berkeley The CALM Program at UC Berkeley has conducted bipolar research for over 10 years. Led by Dr. Sheri Johnson, their current focus is on healthy lifestyles with bipolar disorder.

UC Berkeley’s CALM Program is recruiting adults with #bipolar disorder for a paid research study on healthy living and mental health. Participants receive free coaching and $25/hour for assessments. Learn more: calm.berkeley.edu

I hope that can help some people.

#bipolarsky #sleep

Blue infographic titled “My Bipolar Overwhelm Toolbox: Tiny Steps That Work,” listing seven tips with icons: 1) Shrink the task (break it into tiny steps), 2) Do one step only (just the next move), 3) Pre-stage it (set up ahead of time), 4) Visualize the first move (picture step one), 5) Stack wins (build tiny successes), 6) Borrow support (ask someone to sit with you), and 7) Call in my care team (if it’s constant or meds-related). Bottom text reads @natasha-tracy.bsky.social and #survivingbipolar.

Overwhelm isn’t laziness. It’s overload—especially with bipolar. I made a Bipolar Overwhelm Toolbox graphic you can save for the freeze moments. One tiny step counts.

Full post: l.natashatracy.com/bipolar-over...

When overwhelm hits, do you freeze, avoid, or spiral?

#survivingbnipolar #bipolarsky

Your Phone Isn’t Weakness; It’s a Distraction Machine. Here’s How to Get Your Focus Back. - Natasha Tracy Bipolar Expert Struggling to focus? This evidence-based guide explains how phones hijack attention—and how Brick (or software tweaks) can cut distractions and support mental health.

Your phone use isn’t “weakness.” Your phone is a distraction machine—built to hijack attention.

I wrote a practical, shame-free guide to getting your focus back (with Brick or software alternatives).

l.natashatracy.com/device-distr...

What’s your biggest attention thief right now?

#distraction

Graphic in navy blue and cream. Top text: “YOU DON’T FAIL TREATMENTS.” Center shows an icon of three medicine bottles with medical cross symbols. Bottom text: “TREATMENTS FAIL YOU.” At the bottom is the handle “@NATASHA-TRACY.BSKY.SOCIAL.”

You didn’t fail because a treatment didn’t work. That’s information, not a personal flaw. If it isn’t helping, it’s allowed to change—you deserve care that fits.

What do you wish someone had told you the first time a treatment failed?

#bipolarsky

Thank you ❤️

A beige background with scattered confetti. Cutout-style graphics include a disco ball at top left, a blue smiley-face button at top right, a cupcake with a lit candle on the right, a large outlined star at bottom left, and a cat wearing sunglasses and a party hat at bottom right. In the center, colorful blocks spell out “IT’S MY BIRTHDAY.”

It’s my birthday. I’ve made it 48 years on this planet—most of them living with a brain illness that tries to kill me. That’s no small thing.

Today, I just want to say thank you to everyone who’s helped me keep going, and made life worth living. You’re the reason 47 turned into 48.

#thankyou

A black-and-white cat curled into a tight sleeping ball on a soft, white blanket, whiskers tucked in, with a blurred living room in the background.

Noodle isn't ready for the new year to be in full swing.

Me neither.

#caturday

Two black-and-white tuxedo cats lying side by side on a beige blanket, one facing the camera while the other rests with paws stretched out; the background is softly blurred.

Close-up of two black-and-white tuxedo cats cuddling on a soft beige blanket, their faces pressed together and front paws overlapping in the foreground.

Disturb the kitties at your own risk.

#caturday

Tips to Beat Anxiety During the Holidays - Natasha Tracy Bipolar Expert Beating anxiety during the holidays is hard because the holidays tend to amp up anxiety. Check out these anxiety-beating tips for help.

Do you have holiday-related #anxiety? I sure do. But I've also got tools with which to deal with it. Check them out: l.natashatracy.com/holiday-anxi...
#bipolarsky #anxiety #holidayanxiety

15 Thoughtful Mental Health Gifts for Someone with a Mental Illness (That Actually Help) - Natasha Tracy Bipolar Expert Struggling with what to buy someone who has a mental illness? Discover 15 thoughtful best mental health gifts that offer real comfort and support.

I put together a guide to mental health gifts that are truly supportive—comforting, low-pressure, and designed for real life with mental illness.

l.natashatracy.com/mental-healt...

#bipolarsky #mentalhealth

That is so true.

Off-white square graphic with bold dark-purple text centered on the image: “On this International Day of Persons with Disabilities, remember, we are just like you. Most of us used to be you. Some of you will become us. Get used to that.” The bottom shows the same row of rainbow-colored silhouettes of standing people and wheelchair users on a paint-splash background.

Most disabled people once lived in non-disabled bodies. Many non-disabled people will join us one day. We’re not ashamed and we don’t need euphemisms to make others comfortable.

Say “disabled.” Mean it as a description, not a judgment.

#InternationalDayOfPersonsWithDisabilities #disability

Holidays Without Family -- Mental Health and Not Spending Holidays with Family Holidays without family can actually help your mental health. Here's how to do what you want and enjoy the holidays without your family.

Sometimes the bravest, healthiest choice is not spending the holidays with family.

Here's why it’s okay to opt out, how to build a different kind of holiday, & what to say when people don’t understand: natashatracy.com/bipolar-blog...

#thanksgiving #family

What If Your Emotional Pain Is Trying to Protect You? - Natasha Tracy Bipolar Expert Emotional pain can feel pointless, but it isn’t random. Learn how emotional and physical pain act as alarm systems—and how listening can help you heal.

Hot take: pain isn’t a gift—but it isn’t random torture either.
In my new piece, I talk about emotional and physical pain as alarm systems, what they might be trying to protect you from, and why you’re not failing if it still hurts.
Read it: l.natashatracy.com/emotional-pa...
#bipolarsky #depression

Two black-and-white cats curled tightly together, both sleeping with their faces touching. Their fur blends where the black and white patches meet, and soft light falls across their closed eyes and ears, creating a peaceful, cozy scene.

Two little duochrome troublemakers, fast asleep like they didn’t spend all morning causing chaos. If you’re looking for a moment of calm today, borrow this one.

#caturday #happycaturday

Square graphic of a transparent X-ray figure with head in hands, pink/red brain highlighted. Top text: “Failed Treatment Is Not a Verdict.” Overlay on brain: “I’m a failure.” Bottom tag: “@atasha-tracy.bsky.social.”

Treatment-resistant doesn’t mean hopeless. I wrote what I wish I’d had: validation, a simple 72-hour plan, and the key questions to ask next. What helped you after a “no”? Read: l.natashatracy.com/failed-treat...

#TMS #TRD #DepressionCare #Psychiatry #CopingSkills #MentalHealthWriting #Bipolarsky

TMS Didn’t Work for Me: The Grief of Failed Depression Treatment and What to Do Next - Natasha Tracy Bipolar Expert TMS didn’t work? You’re not broken. Learn how to cope with failed depression treatment, a 72-hour plan, and what to ask your clinician next.

Failed treatment hurts twice: no improvement and the crash after hope. Here’s how to get through the next 72 hours and plan your next move with your clinician. l.natashatracy.com/failed-treat...
#TMS #depression #TRD #bipolarsky

Close-up of a black-and-white cat mid-yawn on a bed, pink mouth and tiny fangs fully visible, one paw stretched toward the camera. Soft daylight and a blurred living-room background create a cozy, lazy-morning feel.

Caturday is for giant yawns and unapologetic naps.

What refuels your batteries?

Does TMS Cause Headaches or Migraines? My Experience + What Helped - Natasha Tracy Bipolar Expert Do TMS treatments cause headaches or migraines? My first-hand guide explains the pain, what helps, and how to keep depression treatment on track.

Starting TMS and worried about headaches or migraines? Read this first. What the pain feels like and the fixes that keep me going. l.natashatracy.com/tms-headaches
#TMS #Migraine #Depression

Selfie of a smiling woman skydiving above bright white clouds with a blue sky and sun flare; parachute lines visible. A teal banner reads, “I’M A SKYDIVER; I CAN DO ANYTHING.” Bottom tag: “@Natasha_Tracy_writer.”

In my 20s, I did 150 skydives. And while I no longer skydive, it is a punctuation mark in my life.

Right now, I'm going through something difficult and this is my new mantra: I'm a skydiver; I can do anything.

What has proven to you that you can do anything?

#mantra #bipolar

AI strikes again. Thanks, Google.

World Mental Health Day, 2025: The Policy Rollbacks Making Mental Health Care Harder - Natasha Tracy Bipolar Expert World Mental Health Day: U.S. policy rollbacks pause parity, cut 988 LGBTQ+ services, and shrink clinic funding. See what changed and why it matters.

World Mental Health Day isn’t just awareness. 2025 policy moves are shrinking access to therapy, meds, and crisis lines. I unpack what changed and why it matters.

Read, save, share. l.natashatracy.com/mental-healt...

#WorldMentalHealthDay #MentalHealthPolicy #MentalHealthCare #HealthEquity

A black and white cat is perched neatly on the lower shelf of a dark-colored bookcase. The cat has a mostly black back and head with a white muzzle, chest, and front legs, giving it a tuxedo-like appearance. It’s looking directly at the camera with an alert expression. Above the cat are several books, and to the right sits a reflective metallic sphere, which shows a distorted reflection of the surrounding room. Sunlight is streaming in from the left, softly illuminating the cat’s face and fur.

Figaro is stately and gorgeous. Oh, and he knows it. 🐈‍⬛

Happy #Caturday, all.

Online Mental Health Quizzes vs. Validated Screenings: Use Real Tools - Natasha Tracy Bipolar Expert Thinking of taking a mental health quiz or asking AI for a diagnosis? Learn what’s valid (PHQ-9, GAD-7, MDQ, ASRS), what isn’t, and what to do next.

Online mental health quizzes are everywhere, but most aren’t scientifically validated. Use PHQ-9, GAD-7, MDQ, ASRS, PCL-5, AUDIT—and treat results as a starting point, not a diagnosis. Full guide: l.natashatracy.com/quiz-vs-scre...
#MentalHealth #PHQ9 #GAD7 #AI #SelfDiagnosis #bipolarsky

10 Truths About Suicide and Suicide Attempts - Natasha Tracy Bipolar Expert Suicide is hard to talk about but knowing truths about suicide and suicide attempts can help start conversations to prevent suicide.

This National Suicide Prevention Week, I wish people would remember that suicidality is a treatable symptom, not a character flaw. Here are 10 truths I wish everyone knew, for those who struggle and those who love them. Read + share: l.natashatracy.com/suicide-truths
#bipolarsky #suicideprevention

That is a false dichotomy. Countries other than the US have guns. What they don't have is fields of dead children every year. Why you can't learn from all these other countries is beyond me.

Yellow background with a yellow ribbon on the left. Bold black text reads: "I Have Attempted Suicide. Ask Me Anything." At the bottom: "@Natasha_Tracy_writer" with a curved arrow pointing right.

Yellow background with a yellow ribbon on the left. Bold black text reads: "It's National Suicide Prevention Week." Smaller text below: "I believe the best way to prevent suicide is to openly talk about it." At the bottom: "@Natasha_Tracy_writer" with a curved arrow pointing right.

Yellow background with a yellow ribbon on the left. Bold black text reads: "Up to half of all people with bipolar have attempted suicide." Smaller text below: "Around 12% of people with bipolar will die of suicide." At the bottom: "@Natasha_Tracy_writer" with a curved arrow pointing right.

Yellow background with a yellow ribbon on the left. Bold black text reads: "If you have attempted suicide . . ." Smaller text below: "You are not crazy or broken. Suicide attempts tend to be symptoms of an illness, nothing more." At the bottom: "@Natasha_Tracy_writer" with a curved arrow pointing right.

I’ve attempted suicide. People with bipolar face some of the highest risks—up to half will attempt, and around 12% die by suicide. Silence kills, but open conversation can save lives. 💛 Ask me anything.
#suicideprevention #talkaboutit #youarenotalone #bipolar #bipolarsky #ama

Which oral step-up treatment should you consider for #psoriasis in 2025? My plain-language guide breaks down new medication options, results, costs, guidance, and smart summer→fall skin tips. l.natashatracy.com/psoriasis-2025

Cover slide on purple-magenta gradient with brain line icon. Headline: “Beyond ‘chemical imbalance’ + defeating self-hatred.” Subhead: “My latest newsletter.” CTA: “Read Now — Link in Bio.”

Takeaways card titled “What the chemical imbalance theory gets wrong (and right).” Bullets: Bipolar is biological but not a “chemical balance”; multiple systems interact; spreading the myth causes harm. CTA bar.

“Why self-hatred feels inevitable in bipolar.” Bullets: Depression warps self-view and memory; stigma and perfectionism fuel shame; post-episode regret keeps the loop going. CTA bar.

CTA summary: “Read the newsletter now to learn about” — the truth about chemical-imbalance theory; ending the self-hatred loop; archives on accountability, psychedelics, and emotions vs symptoms. CTA bar.

What “chemical imbalance” misses—and how to stop the self-hatred spiral. Clear science, practical tools, and three archive reads. Read + share: l.natashatracy.com/aug-newsletter

#bipolarsky #bipolar #mentalhealth