Lesson 1316: When I'm too tired, the whole world becomes unbearable.
Duration:75 minutes
Topic Introduction:
In the experience of Disruptive Mood Disorder (DMDD), "being too tired" is often not just about lack of sleep or too much homework, but a deep exhaustion resulting from complete mental and physical depletion: the brain can't function, one can't hear what others are saying, and even the slightest emotional fluctuation is amplified into a storm. This course isn't about "why are you so easily tired," but rather: when you're in a high-pressure environment, constantly being watched, compared to others, and expected to "be more mature," your nervous system has almost no real chance to rest. So one day, even getting out of bed, replying to messages, and stepping out the door becomes extremely difficult. We will work together to distinguish between "I'm just a little lazy" and "I'm really too tired," understand how mood disorders, cognitive load, and sensory overload push you to your limits, and practice creating small islands of recovery for yourself when you can't completely leave the stressful environment. The course combines the soothing rhythms of aromatherapy drinks, the simplification and lightening symbolized by the Christian Fasting Diet, the slow writing of Humanist script, and the silent contemplation of "a mandala is not about drawing something, but about looking at it," allowing you to retain a little bit of strength to live even when "the whole world is too hard."
▲ AI Interaction: Draw your "Timeline Before and After Exhaustion"“
Please recall a period in your life when you often felt that "even opening your eyes was difficult" and "you didn't want to face anyone," and briefly write down the approximate start and end dates of that period (e.g., a semester, a work phase, or after a family event).
Mark a few key points on the timeline: When did you start having trouble sleeping? When did you start having trouble concentrating? When did you start losing interest in things you used to enjoy?
Then, for each node, write a sentence describing your true state at that moment, rather than others' evaluations of you, for example: "I haven't truly relaxed in a long time."“
Click the button below to analyze with AI: You didn't suddenly become decadent, but were gradually depleted a long time ago.
○ Music therapy for extreme fatigue
When you're so tired that you don't want to talk or explain, and all you want to do is lie down and daydream, please choose a minimalist, slow piece of music without strong ups and downs, and let it become the background music for "I'm still alive, but for now I can only exist for a little while".
You don't need to practice with the music. Just allow yourself to be quiet and listen to the piece without having to try to cheer up or get excited right now. That is a kind of "small but real living".
If possible, in the last ten seconds of the music, gently tell yourself, "I'm not useless, I'm just too tired." Let this sentence stay in your heart, instead of those voices saying, "How can you be so useless?"
○ Aromatherapy Drink: A deeply relaxing drink with chamomile, lavender, and a touch of orange blossom.
Recommended reasons:In a state of extreme exhaustion, complex flavors, overly sweet or heavy drinks can make your nerves even more tired. This combination, with chamomile as the main ingredient, lavender as a secondary ingredient, and a touch of orange blossom, is not about "energizing" but about allowing you to take a step back from constant tension and slowly return to the thought, "I can take a break."
usage:Steep 2.5g chamomile, 1g lavender, and 0.5g orange blossom for 5 minutes. When drinking this, don't think about its therapeutic effects; simply give yourself a moment of quiet between each sip: put down your phone, temporarily stop checking messages, and let these few minutes be the only peaceful moment of the day reserved just for you.
○ Simple Whole Grain and Root Vegetable Meals (Christian Fasting Style)
When you're so tired that you feel "any request is superfluous" and even eating becomes difficult, sometimes what you need most isn't a big meal, but a simple nourishment that your body can accept.
The spirit of fasting here is not about further suppressing yourself, but about helping you select the most essential thing from the "endless to-do list": let your body be gently cared for first.
Cook a bowl of warm food with a small amount of whole grains, root vegetables, and a handful of beans, and slowly chew and swallow it, letting yourself know that even though the world is tough right now, I still deserve an energy boost that isn't rushed.
This is not a "reward," but the bottom line for maintaining life—only a well-nurtured body has the opportunity to gradually regain a little bit of the ability to face the world.
Basic Nourishment
Allow to stop
Healing Recipes
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Psychological Mandala (Viewing)
Psychological Healing: Psychological Mandala - 63 Thoughts
When you're too tired, even picking up a pen feels like a struggle, let alone "doing more practice." At this moment, the mandala only asks you to do one thing: observe.
Imagine the center of the mandala as a small patch of light that hasn't completely gone out, symbolizing your remaining, faint energy; the complex lines on the outer ring symbolize the tasks, expectations, and noise that weigh on you.
Focus on the center, without forcing yourself to be positive. Just acknowledge: "Even though I'm tired, this little bit of light is still there. It doesn't need to prove its value; it just needs to be allowed to exist."“
Then let your gaze slowly sweep over the outer lines, as if telling them: I'm not dealing with you right now, I just want to preserve this little bit of breathing space.
Mandalas are not about drawing something, but about looking at it; on extremely tiring days, simply looking at them is a gentle and effortless form of self-care.
○ Italian Renaissance · Humanist Script
In a state of constant exhaustion, it's easy to tell yourself, "Why am I not doing well again?" or "Why am I so useless?" These words only make an already depleted heart feel even heavier.
Humanist Script's stable and peaceful font can serve as a vehicle for you to replace your inner dialogue—you don't need to write a lot, just a few sentences that you're willing to be gentle with yourself, that's enough.
- Sentence writing:
- When I am too tired, the world is hard, not because I am weak.
- When I'm too tired, the world becomes hard, not because I'm bad.
- Writing Tips:
- Even if you only write a line or two, please slow down and let each letter "sit firmly" on the paper, as if you are making a small space for yourself to stop. The process of writing is not about rousing yourself, but about allowing yourself a little gentleness even when you are tired.
○ A sense of extreme world exhaustion: Guiding suggestions for art therapy
When you feel like "the whole world is unbearable," drawing can help you project that sense of oppression onto paper, so that the burden is no longer squeezed all over your chest and shoulders.
I. World Weight Distribution Map
- Draw a large circle to represent the "whole world", and then divide it into several sectors: school/work, interpersonal relationships, family, physical condition, future worries, and self-expectations.
- Paint each sector with different shades of color; the darker the color, the heavier it feels.
- Write a sentence outside the circle: "I am carrying the weight of this world, not the easy life that others imagine." Let the image bear witness for you: you didn't become this tired for no reason.
II. Minimal restoration of corner images
- Draw a simple room or space on paper; it can be a real room or the safest corner in your imagination.
- Draw three things that can help you recover a little bit, such as: a hot drink, a blanket, a dim lamp, a bed to lie down in, and a book to read at will.
- Write on the edge of the image: "When the whole world is too hard, I can still retreat to this corner and slowly think about the next step." Let this image become your visual refuge when you are tired.
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○ 1316. Extreme Fatigue Experience - Log Guidance Suggestions
① Write down the morning or night when you felt "it was difficult to even face today". What were the three thoughts that most often came to your mind at that time?
② Honestly record your sleep, diet, mood swings, and external stress over the past week, so that you can see that this fatigue did not appear out of thin air.
③ Write down a gentle sentence you would like to say to yourself at that time, instead of continuing to urge or blame.
④ Complete the sentence: "When I'm too tired and the whole world becomes unbearable, the smallest thing I can do for myself is..."“
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If you only have a tiny bit of strength left at this moment, use it to take care of yourself first, instead of continuing to blame yourself.
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