Category Archives: doctor

Caesar Meet Brutus

“If I can’t be my own, I’d feel better dead”

– Alice In Chains, Nutshell

I think I’m losing my mind.

The week started out grand – with my computer crashing at just two months old, my car battery completely crapping out (along with a broken terminal), and a missed freelance deadline.

Hours on the phone with HP and three business days later finally led to my computer resolution. For only having my writing saved on it I question what makes a brand-new laptop crash. I’m not extremely tech savvy, but my suspicions have been raised.

It’s kind of funny how a day can start off one way and then end in a totally different one, isn’t it? It’s our lives. We go through so many changes and come upon so many crossroads that it’s amazing we even have the ability or time to think at all. It’s the sort of thing I happen to be all too familiar with yet really would rather not be. To know the ins and outs of human emotion to this extent isn’t always the greatest of gifts. I’d trade it to be sad any day.

But we still get up every day, doing the same thing over and over. And then we go off, telling ourselves and others whatever lies we must in order not to go completely insane.

It’s a vicious cycle we’re born into. We may not necessarily be born insane; in fact, I feel we’re all born with the pretense to run from insanity. This may be our best natural asset, even when we are having to make up things to run from.

And strangely it somehow works out, albeit usually messily in the end.

I think my favorite part of who I am is attacking itself. My brain is no longer my best friend, and my mind never was. My brain is a traitor. I’m losing track of myself and someone on the inside seems to be enjoying it.

Caesar meet Brutus.

That’s just cryptic immaturity on display, but not completely inaccurate.

The mowing season is in full swing and has been keeping me busy, taking away quite a bit of time from my writing. Which is why I haven’t been here in a few days (along with my many other reasons, of course). It’s hard to prioritize which “projects” to be working on when your time is limited, and I’m trying to be as ambitious as possible without completely losing my head (haha).

But it seems to be to no avail. I’m blinded to the days of the week anymore. I am consciously keeping myself in check because I can’t keep up. It’s Saturday night, but it feels like it’s Tuesday. I don’t know why. This will somehow be my fault, though.

I’m remembering things in fragments and snapshots. Some days I am blessed with the gift of being able to string real thoughts together, other days not so much. Lately, all of my writing has become diaries of fog. I get stranded in the cliché “sea of words”, and if it doesn’t come out sounding like rambling gibberish, it comes out very corny, full of phrases like “sea of words”.

I have written some poetry I’m semi-proud of lately, though. I hate writing poetry, but feel it is a necessary evil. Sometimes the spirit just takes over and I abandon prose for a moment, getting lost in what is more than likely pretentious and semi-fraudulent. There is good poetry, however. I just do not recognize it in my own writing.

I still play my guitar every day, which is a mental exercise built perfectly to my advantage. I only play acoustic guitar anymore and haven’t picked up my bass in longer than I’d like to admit. I don’t know if “music equals life” like the t-shirts say, but without it I’m not sure where my life would be.

I’ve never had my shit together. I’ve just been able to use my illusion to get by. Now, all of that seems to be catching up to me. I don’t have the ability anymore to fake it or pull one over on people by faking it. If this is a dance, I no longer remember the steps and have never been one for dancing anyway.

I seem to be finding more and more ways I am “restrained” in life but continue keeping up the good fight of not staying in any boxes created by the “powers that be”. I am proud of myself for that. Most people who know me say I have no filter, which at times can be true, dangerous, and cruel. However, I am not afraid to stand on my own two legs and say what’s on my mind. It’s been called both my best and worst quality.

I’m going to have to wrap this up because I can see the fog coming in. It’s getting late, anyway. Although I mainly complained, I am proud to have put together a group of cohesive words from a train of broken thoughts. I made it this far and, surprisingly, even I know when to quit.

Smells Like Mental Health Awareness Month

“The experience I have had is that once you start talking about experiencing a mental health struggle, you realize that actually you’re part of a quite a big club.”

– Prince Harry

The guitar Kurt Cobain played/used in the video for “Smells Like Teen Spirit” just sold at auction for $4,500,000.00, about $4,000,000.00 more than expected, by Colts owner Jim Isray. That places it as the fourth most expensive piece of “known” music memorabilia ever (Kurt also takes the top spot for his guitar from the MTV Unplugged show, which sold for more than $8,000,000.00 at auction).

When I heard about this auction a month or so ago, I was kind of like “yeah, yeah, yeah, someone needs money”. The guitar had been on display somewhere for quite a while before the announcement, so I thought hey, let’s let it be.

It was expected to sell between $400,00.00 and $600,00.00. It far exceeded that goal, I’d say.

But I just recently found out that the guitar was auctioned in honor of May being Mental Health Awareness Month. Not only that, but a huge portion of the money also goes to an organization ran by the Colts and the Isray family called Kicking The Stigma, which gives away grants to Indiana-based mental health programs.

Isray even spoke on the guitar’s important place.

“This guitar is big, and it relates so much to stigma,” he said. “When you have mental illness, people die. These are fatal diseases — bipolar, schizophrenia, post-partem depression, alcoholic addictions. With fatal diseases, people die, and they don’t choose to die. … Those of us who are alive, we’re not stronger or better. We didn’t get our act together more. We didn’t have more character. That’s where it’s so false.”

Whatever his motives may be, I don’t care. I appreciate the gesture, even if that’s all it is.

I don’t think Kurt Cobain would have been too ecstatic about two of his guitars selling for more than $12,000,000.00. I could understand how that would seem unreasonable or outright insane to a person. But I do think he would definitely approve of some of that exorbitant amount of money spent going to an organization called Kicking the Stigma, an organization with the goal of raising awareness about mental illness.

Happy MHAM!

Smells Like Mental Health Awareness Month

“The experience I have had is that once you start talking about experiencing a mental health struggle, you realize that actually you’re part of a quite a big club.”

– Prince Harry

The guitar Kurt Cobain played/used in the video for “Smells Like Teen Spirit” just sold at auction for $4,500,000.00, about $4,000,000.00 more than expected, by Colts owner Jim Isray. That places it as the fourth most expensive piece of “known” music memorabilia ever (Kurt also takes the top spot for his guitar from the MTV Unplugged show, which sold for more than $8,000,000.00 at auction).

When I heard about this auction a month or so ago, I was kind of like “yeah, yeah, yeah, someone needs money”. The guitar had been on display somewhere for quite a while before the announcement, so I thought hey, let’s let it be.

It was expected to sell between $400,00.00 and $600,00.00. It far exceeded that goal, I’d say.

But I just recently found out that the guitar was auctioned in honor of May being Mental Health Awareness Month. Not only that, but a huge portion of the money also goes to an organization ran by the Colts and the Isray family called Kicking The Stigma, which gives away grants to Indiana-based mental health programs.

Isray even spoke on the guitar’s important place.

“This guitar is big, and it relates so much to stigma,” he said. “When you have mental illness, people die. These are fatal diseases — bipolar, schizophrenia, post-partem depression, alcoholic addictions. With fatal diseases, people die, and they don’t choose to die. … Those of us who are alive, we’re not stronger or better. We didn’t get our act together more. We didn’t have more character. That’s where it’s so false.”

Whatever his motives may be, I don’t care. I appreciate the gesture, even if that’s all it is.

I don’t think Kurt Cobain would have been too ecstatic about two of his guitars selling for more than $12,000,000.00. I could understand how that would seem unreasonable or outright insane to a person. But I do think he would definitely approve of some of that exorbitant amount of money spent going to an organization called Kicking the Stigma, an organization with the goal of raising awareness about mental illness.

Happy MHAM!

A Brief Thought on Dying

“It matters not how a man dies, but how he lives. The act of dying is not of importance, it lasts so short a time.”

– Samuel Johnson

Someone close to me recently brought forth the question of whether or not I was curious about what people will say or think about me after I die. I couldn’t help but laugh a little and try and be anecdotal, but nothing that came to mind sounded right.

When they asked me again if I had ever pondered on the issue, I had to be honest and say “no”. I’m of the inclination that this is it. It’s all black after these lights go out…so I’m still trying to plan how I’m going to sneak in a little bit when I get to the “other side”.

I guess in a way I’m so preoccupied with “what’s next” rather than who is saying what about me after I’m gone. I’m a nihilist through and through, but I still don’t have a good enough grasp on the afterlife to be comfortable going now.

Now, I’ve always known what I’ve wanted on my tombstone if that counts: “The future’s uncertain and the end is always near.” A line from “Roadhouse Blues” by The Doors. If you take away the Morrison myth it’s not a bad quote, one of ultimate summation, I think.

What do you want to be remembered for after you’ve left this earthly plane? What do you want your friends and family to say about you? Do you even care? What’s next after we die?

I’m interested to know your feelings on the topic.

My Personal Top 10 Tips for Those Who Are Mentally Ill

“To be ill adjusted to a deranged world is not a breakdown.”

– Jeanette Winterson

There are always goin

  • Accept it: It’s all you can do. It’s a process, but it’s necessary.
  • Acknowledge that you are not your illness: This is most important.
  • Don’t be afraid of the med game: Hey, if it helps…
  • Avoid “You might be…” or “Things to avoid…” lists or articles: We’re all different
  • Stay active/healthy diet: Staying healthy is key to having any control over your overall psychological well-being.
  • Practice self-care: This, especially along with a healthy diet, can help one have a basic level of control.
  • Develop a routine: This can be difficult as real life can get in the way, but can be a game-changer.
  • Stay in contact: With friends, with family, with everyone.
  • Pause for the cause: It’s okay to be selfish sometimes.
  • Google doesn’t have a medical degree: Education is key when it comes to your mental illness but search with caution and insight.

Below are additional tips to boost your mental health:

  • Track gratitude and achievement with a journal. Include 3 things you were grateful for and 3 things you were able to accomplish each day.
  • Start your day with a cup of co­ffee. Coff­ee consumption is linked to lower rates of depression. If you can’t drink coff­ee because of the caff­eine, try another good-for-you drink like green tea. 
  • Set up a getaway. It could be camping with friends or a trip to the tropics. The act of planning a vacation and having something to look forward to can boost your overall happiness for up to 8 weeks!
  • 4, Work your strengths. Do something you’re good at to build self-confidence, then tackle a tougher task. 
  • Keep it cool for a good night’s sleep. The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit.
  • “You don’t have to see the whole staircase, just take the first step.” – Martin Luther King, Jr. Think of something in your life you want to improve, and figure out what you can do to take a step in the right direction.
  • Experiment with a new recipe, write a poem, paint or try a Pinterest project. Creative expression and overall well-being are linked.
  • Show some love to someone in your life. Close, quality, relationships are key for a happy, healthy life.
  • Boost brainpower by treating yourself to a couple pieces of dark chocolate every few days. The flavanoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.
  • “There is no greater agony than bearing an untold story inside of you.”  -Maya Angelou. If you have personal experience with mental illness or recovery, share on Twitter, Instagram and Tumblr with #mentalillnessfeelslike. Check out what other people are saying here.
  • Sometimes, we don’t need to add new activities to get more pleasure. We just need to soak up the joy in the ones we’ve already got. Trying to be optimistic doesn’t mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.
  • Feeling anxious?  Take a trip down memory lane and do some coloring for about 20 minutes to help you clear your mind. Pick a design that’s geometric and a little complicated for the best effect. Check out hundreds of free printable coloring pages here.
  • Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.
  • Go off the grid. Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face.
  • Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body’s “feel-good” chemicals).
  • Go ahead and yawn. Studies suggest that yawning helps cool the brain and improves alertness and mental efficiency.
  • Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.
  • Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.
  • Spend some time with a furry friend. Time with animals lowers the stress hormone – cortisol, and boosts oxytocin – which stimulates feelings of happiness. If you don’t have a pet, hang out with a friend who does or volunteer at a shelter.
  • “What lies before us and what lies behind us are small matters compared to what lies within us. And when you bring what is within out into the world, miracles happen.” – Henry David Thoreau. Practice mindfulness by staying “in the present.”  Try these tips. 
  • Be a tourist in your own town. Often times people only explore attractions on trips, but you may be surprised what cool things are in your own backyard.
  • Try prepping your lunches or picking out your clothes for the work week. You’ll save some time in the mornings and have a sense of control about the week ahead.
  • Work some omega-3 fatty acids into your diet–they are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.
  • Practice forgiveness – even if it’s just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.
  • “What appear to be calamities are often the sources of fortune.” – Disraeli. Try to find the silver lining in something kind of cruddy that happened recently.
  • Feeling stressed? Smile. It may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down.
  • Send a thank you note – not for a material item, but to let someone know why you appreciate them. Written expressions of gratitude are linked to increased happiness.
  • Do something with friends and family – have a cookout, go to a park, or play a game. People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family.
  • Take 30 minutes to go for a walk in nature – it could be a stroll through a park, or a hike in the woods. Research shows that being in nature can increase energy levels, reduce depression and boost well-being.
  • Do your best to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator.
  • “Anyone who has never made a mistake has never tried anything new.” -Albert Einstein. Try something outside of your comfort zone to make room for adventure and excitement in your life.

There are many different skills or coping mechanisms that you can do or use in times of mental duress. It all just depends on the situation and what is needed at the time to diffuse the mental health crisis or concern. We all have it in us and although bullet points suck, there is a truth there that can only be helpful.

I hope my list, along with the list provided by the MHA, is helpful to someone in some way.

All These Medications

“It’s difficult. I take a low dose of lithium nightly. I take an antidepressant for my fatness because prayer isn’t enough. My therapist hears confession twice a month, my shrink delivers the host, and I can stand in the woods and see the world spark.”

– David Lovelace, Scattershot: My Bipolar Family

If you haven’t read Madness by Marya Hornbacher, I highly recommend that you do so. Especially if you suffer from bipolar disorder. She’s not Stephen King, but the book is as equally terrifying as anything he has written.

As someone who does suffer from the illness, I look at the book, which is a devastatingly honest memoir, as a shield. It’s far from comforting, but it is a book that captures Hornbacher’s long and torturous journey.

There is a section at the end of the book about different facts about the disorder. Many I knew. Others could be terrifying footnotes to an already terrifying book. Hornbacher even lists her medication regimen in the section. I noticed we shared a few medications and it got me thinking.

About all these medications.

Over the course of seven years, I have been on countless medications, which I am currently paying for. I have always been consistent in taking my pills. I have never gone off my meds. I have never had any reason to. But I’m beginning to wonder if the damage done by years of taking numerous medications is just as bad as not have taken them at all.

I know, I know. That’s dramatic, but still. Pills that were supposed to help my brain function are now having if not an opposite effect, a disappointing and new one. I’m not experiencing the basic “blah” one might feel on antidepressants. I’m experiencing total loss. Of conversation. Of thought. My doctor is even wanting to wean me off some of my necessary meds because of some of the issues I am having. It’s just not possible.

There are so many different medications for bipolar disorder. It’s insane. I know everyone is different, but why not try and fix a medication that “doesn’t work” or has “flaws” instead of creating a new one with new problems?

Big Pharma, baby.

There is no cure or direct known cause of bipolar disorder so it’s impossible to create a universal drug to treat the illness. However, there must be a more stable medication or clinical treatment.

And they say that’s Lithium. The problem? The same: the doctors throw a handful of other pills on top that.

Multiple medications are necessary in the treatment of bipolar disorder, but not all the ones that are typically prescribed.

On average, it takes someone with bipolar disorder 10 years to receive the proper diagnosis. That’s a lot of different pills, my friend.

If it it’s a 10-year journey, I’m three years out and am still keeping my fingers crossed.

a day in the life: reflections

“The real man smiles in trouble, gathers from distress, and grows brave by reflection.”

– Thomas Paine

I was recently thinking about my past, reminiscing about friendships that seem like mirages of existence at this point. I decided it was best to use this great “hour of remembrance” in a constructive way and think about where I was five years ago.

Five years ago, I was 27, which was my golden birthday. I was wild then, wild and rearing to go be a part of any type of ignorant activity. I suffer from bipolar disorder if you guys didn’t know and even though I knew it at the time, I still used it to be the life of the party. I was still embarrassed (to an extent) about my condition, and it was easier to just be the wild one.

Five years ago, I worked at a television news station. It was a miserable job, and I would recommend it to no one. I was a digital content producer, which was just a fancy title for someone who wrote up police reports and posted them on Facebook. I’m a “journalist”, and CNN wasn’t calling so I needed to get my foot in the door. I worked at a print news station prior as a copy editor and it was just as miserable (I had interned there and was promised a job as a reporter but was just given a different one).

Five years ago, my middle son was barely one. Life for my wife and I was drastically different. We balanced our schedules and were lucky to have the time we did have. My wife was a correctional officer, and everything worked out perfectly. Our little boy is now almost six.

Five years ago, I asked a woman who has changed my life for the better to marry me. She did the following year, thank God, but the time we spent together that year as an engaged couple can never be changed or taken away.

Five years ago, I was blessed. Just as blessed as I am today. I have always tried to adopt a strict “don’t look back” policy, but it’s hard when looking back is sometimes the key to moving forward.

Mental Health, the Military, and My Father

“Like father, like son.”

– Unknown

This is going to be more than a post of fun facts and bullet points. For me, anyway. Like millions of others with family members in the military, this has, is, and will always hit home in its own way.

My father was in the United States Army for 31 years before retiring in his early 50s a few years ago. He was that type. He could have quit after four years under the rules and laws I know. But he dedicated another 27 years of service out of the “somebody’s gotta do it” ideology. Or so I hope. The alternative would be far more sinister.

From my high school career on, he was mostly gone overseas somewhere. He could never say where. It turns out, however, a lot these deployments were voluntary. But from the age of 13 to 32, the man I now see before me has changed dramatically. He’s changed into a man that a broken system doesn’t want me to know has broken him. He’s there, yes, but there’s something missing, too.

The war (which one?) has taken its toll, yes, but have we not dropped the ball on making sure veterans receive the frontline psychiatric help they deserve after being on the front lines?

These are all questions that have been on the table for some time now. Nothing new, but far from right.

My father is an alcoholic, which makes me ever more thankful I do not drink because he’s that type of alcoholic. With all the candor and then some. But my dad wasn’t always like that. No, he was the reasonable one in our family. For a while.

Like I’ve mentioned, it comes with the territory. I know this. But the interruption or delay, if you will, my father has undergone is scary and, to an extent, was avoidable.

Who’s to blame, though? Those feeding the egos, or the ones needing their ego fed? It’s all relative, I guess. These all were questions asked before mental health became a part of the paradigm.

Nearly 25% of active-duty members showed signs of a mental health condition, according to the 2014 study by JAMA Psychiatry.

According to the National Alliance on Mental Illness, there are three primary mental health concerns that you may encounter serving in the military.

Postraumtic Stress Disorder (PTSD). Traumatic events, such as military combat, assault, disasters or sexual assault can have long-lasting negative effects such as trouble sleeping, anger, nightmares, being jumpy and alcohol and drug abuse. When these troubles don’t go away, it could be PTSD. The 2014 JAMA Psychiatry study found the rate of PTSD to be 15 times higher than civilians.

Depression. More than just experiencing sadness, depression doesn’t mean you are weak, nor is it something that you can simply “just get over.” Depression interferes with daily life and normal functioning and may require treatment. The 2014 JAMA Psychiatry study found the rate of depression to be five times higher than civilians.

Traumatic Brain Injury (TBI). A traumatic brain injury is usually the result of significant blow to the head or body. Symptoms can include headaches, fatigue or drowsiness, memory problems and mood

Adjustment disorder is another common disorder members of the military transitioning back to civilian life experience. This is where PTSD and depression play a high role.

Soldiers exiting the military are also made to feel weak by needing or accepting help for a psychiatric concern that could’ve been prevented or at least prevented from getting worse.

This is another issue my father personally faces. This, along with the less-than-great medical services provided by the VA, is another reason my father, who desperately needs medical care, will not seek it. One, it is for the weak. And two, he still doesn’t have full access to the care he needs.

Below I have included 11 facts about soldiers and mental/psychological health:

  1. Depression and post-traumatic stress disorder are the most common mental health problems faced by returning troops.

The most common symptoms of PTSD include difficulty concentrating, lack of interest/apathy, feelings of detachment, loss of appetite, hypervigilance, exaggerated startle response, and sleep disturbances (lack of sleep, oversleeping.

Post-traumatic stress disorder is diagnosed after several weeks of continued symptoms.

About 11% to 20% of veterans of the Iraq and Afghanistan wars (Operation Iraqi Freedom and Operation Enduring Freedom) have been diagnosed with PTSD.

30% of soldiers develop mental problems within 3 to 4 months of being home.

55% of women and 38% of men report being victim to sexual harassment while serving in the military.

Because there are more men than women in the military, more than half of all veterans experiencing military sexual trauma are men.

An estimated 20% of returning Iraq and Afghanistan veterans turn to heavy drinking or drugs once they return to the US.

Between 10 and 20% of Iraq and Afghanistan veterans have suffered a traumatic brain injury (TBI). Possible consequences of this internal injury include anger, suicidal thoughts, and changes in personality.

In 2010, an average of 22 veterans committed suicide every day. The group with the highest number of suicides was men ages 50 to 59.

Some groups of people, including African Americans and Hispanics, may be more likely than whites to develop PTSD.

I said this wouldn’t be a post of stats and bullet points, but they’re necessary. I can only speak of my father so much without violating his personal liberties, although he knows nothing about this blog and probably wouldn’t approve of it, anyway.

War will change any person, no doubt, but it doesn’t mean we leave our soldiers on their own, especially after the services they do provide for our country. The transition back to “normal” life after being in combat can be tremendously difficult. It’s important for people to understand that for a soldier the personal warfare, the inner battlefront, never ends. It will always be there. We must be diligent in the care and understanding of our soldiers when it comes to mental health.

Despite the expression and the idea behind it, I think very little is fair when it comes to love or war.

Mental Illness: An Excuse for Bad Behavior?

“Mental illness does not give you the excuse to act like a jackass.”

– Pete Davidson

The above quote quite sums up the entirety of what this short post will be.

It’s not unheard of. Someone with a mental illness, consciously or not, may believe they’re allowed a free pass at times. This, of course, is false. In no set of circumstances does mental illness allow one to act like a dick.

It’s a total myth that having a mental illness is an excuse for poor or bad behavior. Not that that is out of the realm of possibility, but one cannot stand behind the guise of mental illness to do whatever one wants. Yet, in certain times, we need to remember that the illness is not the person, and those isolating behaviors are part of their condition.

One study found that one-third of people think people with mental illness are ‘making excuses’.

According to an article in The Bridge Chronicle, people use mental illness as “an excuse for irrational behavior…mental illness doesn’t evaporate the consequences of our actions.”

“Mental health does not make problematic behaviors excusable.”

A clear example of this is Kanye West and his continued deterioration in the media. He is allegedly bipolar (I am not sure if there has ever been a clinical diagnosis or not), but up until recently, we have always given Kanye a “pass” when he’s been offensive or completely “off his rocker” (pardon my discriminatory description – Kanye has earned it, though). His “genius” overshadowed any medical or mental health concerns that he was experiencing, and he continued down a destructive, untreated path.

I understand, to some degree, why people may play the “mental illness” card, though. It is sometimes the only way we can get any true recognition of our condition. It’s inexcusable to be manipulative when it comes to “owning” one’s illness, but sometimes it is the only way to express that part of our lives. One can use tact, though, and in a way that’s not so extreme.

There are different ways to go about “expressing” yourself. Taking responsibility for one’s actions and/or reactions is a good place to start. You may end up revealing something about yourself that you don’t want to but taking responsibility for certain behaviors is a good step in the right direction.

Having that kind of accountability can go a long way when having a mental illness. You have to acknowledge the situation before being able to handle it.

Symptoms of an undiagnosed mental illness include:


· Thoughts of harming someone or yourself

· Emotions of sorrow, frustration, fear, concern, or anxiety are recurrent or persistent.

· Regular outbursts of feelings or mood changes

· Uncertainty or mysterious memory lapses

· Delusions or hallucinations

· Intensive fear or anxiety about putting on weight

· Important shifts in eating or sleeping behaviors

· Unknown improvements in success at school or work

· Failure to deal with regular tasks or problems

· Cessation from events or relations in society

· Authority disobedience, delinquency, robbery, or destruction

· Misuse of substances, including alcoholism or illicit drug use

· Mysterious bodily conditions

There have been times when I’ve “gone off” because I’ve slipped, and lashing out seemed to be the most logical response. Hands up-don’t shoot! I, too, have been guilty of this.

If you find yourself lashing out at others, here are a few things you can do:

· If you have a lot of built up anger, speak to someone. A family member, a friend, or your doctor to talk about the things going on in your head.

· Alternatively, if you’re feeling angry, unleash your feelings by calling Samaritans on 116 123, they are there to listen to you.

· If you find yourself irritated or angry, question what’s going on. Is everyone else being irritating, or do you need extra support for your emotions?

· Before making hurtful comments, take a step back and think about the consequences.

· If you are unable to stop a reaction, take some time out afterward and apologize to the person you hurt.

· Listen when friends and loved ones tell you they’re hurting. Don’t dismiss their feelings or deflect them by blaming your mental illness.

Some people struggle with their moods and behaviors. It can be debilitating for everyone involved. This, however, does not give anyone the right to abuse their condition. Being mentally ill does not excuse bad or inappropriate behavior.

So, You Think You Have a Mental Illness

“We must bring the issue of mental illness out into the sunlight, out of the shadow, out of the closet, deal with it, treat people, have centers where people can get the necessary help.”

– John Lewis

With 1 in 5 U.S. adults suffering from some form of mental illness, it’s not a huge leap for one to think they may be suffering from one, as well. Depression and anxiety are extremely prevalent. Sharing similar hallmarks to certain other illnesses can drive many to assume they may be suffering from some sort of mental health issue.

According to Mental Health America, “mental illnesses are brain-based conditions that affect thinking, emotions, and behaviors.” Research suggests that 21% of adults in the U.S. experience some form of mental illness. 1 in 25 U.S. adults live with serious mental illness, and 1 in 6 U.S. youth aged 6 to 17 experience a mental health illness

There are things TO DO and things NOT TO DO when it comes to being curious about your own mental health. One of the big ones for me is to educate without overloading myself. Dr. Google may be right, but I believe it’s only smart to begin the deep education part after a proper diagnosis has been made by a mental health professional.

One major thing someone can do for someone is to just listen. You don’t have to pretend to understand, just listen. It may not help either side of the conversation, but it can act as a distraction.

One thing to avoid is any articles with names like “Signs You May Be…” or any other similar catechism. These are often misguided pieces of information and are used to create worry and fear rather than to be informative. After all, that headache you just Googled might just be cancer.

However, there are symptoms to keep an eye out for.

In Adults, Young Adults and Adolescents:

  • Confused thinking
  • Prolonged depression (sadness or irritability)
  • Feelings of extreme highs and lows
  • Excessive fears, worries and anxieties
  • Social withdrawal
  • Dramatic changes in eating or sleeping habits
  • Strong feelings of anger
  • Strange thoughts (delusions)
  • Seeing or hearing things that aren’t there (hallucinations)
  • Growing inability to cope with daily problems and activities
  • Suicidal thoughts
  • Numerous unexplained physical ailments
  • Substance use

In Older Children And Pre-Adolescents:

  • Substance use
  • Inability to cope with problems and daily activities
  • Changes in sleeping and/or eating habits
  • Excessive complaints of physical ailments
  • Changes in ability to manage responsibilities – at home and/or at school
  • Defiance of authority, truancy, theft, and/or vandalism
  • Intense fear
  • Prolonged negative mood, often accompanied by poor appetite or thoughts of death
  • Frequent outbursts of anger
  • In Younger Children:
  • Changes in school performance
  • Poor grades despite strong efforts
  • Changes in sleeping and/or eating habits
  • Excessive worry or anxiety (i.e. refusing to go to bed or school)
  • Hyperactivity
  • Persistent nightmares
  • Persistent disobedience or aggression
  • Frequent temper tantrums

Before letting a list like this define you it’s important to seek out professional help. These are only places to start.

If it turns out after receiving proper medical care that you may have a mental illness there are things to do, as well.

  • Accept your feelings
  • Establish a support network
  • Seek counseling
  • Take time for yourself
  • Handling unusual behavior
  • Talk to a doctor about medication
  • Therapy

No, not all of these are going to work for everybody (I still struggle myself), but they’re a place to start. You must accept the issue before you can move forward. Only do so cautiously, though. The opinion of a mental health professional is needed before anything else.

Mental Health in Small Town, USA

“There is no standard normal. Normal is subjective. There are seven billion versions of normal on this planet.”

– Matt Haig

Just some brief thoughts:

I live in a small town. Like a really small town. It’s a very conservative, small town in a very conservative part of Illinois, which is most of the state (thank God for Chicago or we would be all Red). There aren’t a lot of resources in my area for people with any type of mental health or psychiatric problems. That seems to be the case for many rural areas across the U.S.

This isn’t news. A 2020 study found that “rural residents in the USA experience significant disparities in mental health outcomes even though the prevalence of mental illness in rural and metropolitan areas is similar.”

These issues may stem from a lack of funding or a lack of understanding of these types of problems. I haven’t even heard of any recognition that May is Mental Health Awareness Month on any type in any local media in my area – not that that is surprising. I have found most people have no idea this is Mental Health Awareness Month.

That’s part of the problem. No, not recognizing May as “ours”, but by not recognizing the issue at all. I had an appointment with my psych doctor yesterday, who practices more than an hour away now. Thank God (or whoever) for Telehealth or that monthly drive would be a killer.

A study by researchers at Wake Forest School of Medicine determined one of the main causes behind the lack of resources for mental health treatment in rural areas is the surrounding shame and stigma. The belief that “I should not need help.”

“We as a society have a hard time asking for help, so it’s hard enough to ask for help [without feeling] that everybody’s going to know it,” Dennis Mohatt, vice president of the behavioral mental health program at the Western Interstate Commission for Higher Education, said. “Your neighbors don’t have a clue in a city if you’re going to go get some help. But everybody [in a small town] will know if your pickup truck is parked outside of the mental health provider’s office.”

He’s right. Fortunately, I do not fall into that category. I’m not out picketing for change or acknowledgment, but I’m far from ashamed.

Other research suggests even suicide rates are affected by the regionality of mental health services.

“There is a higher suicide mortality rate among residents of rural and nonmetropolitan areas than those living in metropolitan areas,” Ty Borders, Ph.D., said. “The discrepancy has existed for decades, and the gap has widened in recent years,”

So, why is this? I’m sure there is more than one answer, but where I live it has a lot to do with what I hope is a lack of understanding (I have to believe that, at least). Funding, too, if that can be looped into it on some real substantive basis. However, I believe it stems from a lack of understanding.

It’s also because of a weakness that gets pinned on those who suffer from any type of mental health problem or crisis. There is very much a “Suck it up and get over it!” mentality among many throughout my community. The idea that mental illness didn’t exist fifty years ago is a very prevalent one.

Poverty plays a role in this dilemma, too. How can someone expect to pay for mental health services when they can’t afford their 10-year-old’s school physical? Especially if those types of appointments are an hour away and are only open certain hours or days of the week.

According to the Rural Health Information Hub, “18.7% of individuals in nonmetropolitan areas have a mental health condition, which is about 6.5 million people. Rural residents are also more likely than urban residents to experience a serious mental illness.”

One report suggests that for every 30,000 rural Americans there is one psychiatrist. This is interesting, and it would be interesting to know how many out of those 30,000 need psychiatric help. But we’ll never get any accurate information regarding that.

So, do we need more therapists? Or is it something more serious, a more systemic issue? I don’t think there is a black or white answer. I mean, I have no real ideas that would matter. I’m just like everyone else: pointing out the flaws in the system with no real alternative measure in mind.

Bipolar Brain Fog: Seeing Thru the Haze

“When it’s foggy in the pulpit it’s cloudy in the pew.”

– Cavett Rober

I’ve touched upon this topic once before in an “a day in the life” post, but it’s something that bears repeating. Because I might forget.

Over the last year or so, I have been experiencing some semi-serious memory issues and some problems with basic motor skills and coordination. I was able to hide these specific problems from my wife for nearly three months before having to officially let the cat out of the bag.

And I only had to do that because I was stumbling around the house one day my wife and I were both home. It was a particularly bad day for me; I had no sense of perception or balance, and was bumping into furniture and running into walls. After about the third obvious misstep, though (no pun intended) I just looked over at my wife. In return, I was pretty much given the “Okay, let’s hear it” look and so I proceeded to tell her what I had been trying so hard to avoid.

It was almost painless…except for the part that wasn’t. I was embarrassed, and I had been forgetting everything, short-term and long-term. I would get hung up in a conversation and not know how to navigate back into it. How did I even manage to keep this a secret for this long? It didn’t matter how to my wife, only why.

WHY did you keep this a secret for so long?

I guess other than being embarrassed (and a little scared) I’m not sure myself. I knew, though, that when one of those “moments” would occur I would leave the room as quickly as possible and go to the bathroom and cry. I initially started this as a method of returning from the edge. I would hope that staring at myself while flooding the counters with my boxed-up tears would act as a trigger to “come back to”. This rarely worked, if ever.

The first thing was first, though, and that was to get in with the doctor ASAP. I had already wasted enough time and had finally accepted what was going on. To a certain extent, anyway.

I already see a neurologist because of a seizure disorder, so it didn’t take too long to get that appointment scheduled. I had both a CT scan and an MRI before the appointment, so I was looking forward to getting some answers.

Of course, it’s not that simple, is it?

The MRI did show two small areas on my corona radiata, an area between the cortex and brain stem. A second MRI was then ordered, and I started to worry. By this point, I was unsure of why another MRI was necessary after I had demonstrated my inability to do what the neurologist was asking of me, both mentally and physically. The physical test’s results indicated I had no reflexes in either foot/ankle, and my whole left side was significantly weaker than my right. The second part of the physical test required me to walk toe-to-toe down a long hallway – which I failed miserably at.

So, I expected some sort of answer. Things were ruled out, such as mini strokes and multiple sclerosis, but nothing was ruled on. I suppose finding out what it wasn’t should have acted as some sort of relief or buffer, but it didn’t.

It was time to get back to the drawing board.

After more lab work, another MRI on the books, and visits with other doctors, I was given at least a little bit of start. As more things continued to be ruled out, we had to at least be getting a little bit closer to an answer, right?

I have experienced all the symptoms and feelings and moods that come with along with bipolar disorder, so I thought I had the game down. But as always, this was not the case. At this point, I was just hoping to forget I was even sick, bipolar or not.

As for where I stand right now, I personally do believe what’s been going on is (more than likely) related to my illness.

Specifically, it’s referred to as “bipolar brain fog”. I guess it’s real enough. I look at it as another rung on the ladder for me, a ladder where the climb is overwhelming and never-ending.

Bipolar brain fog is described as having the “inability to focus on a task, retrieve simple memories or words, or tune out distractions.”

Fortunately – for me, anyway – I hate sympathy (even just sitting here writing this is making me cringe a little), so that in and of itself just acts as a motivator for me to not be like “why me?” or to seek out attention in any other way. Sympathy of any kind just makes me feel uncomfortable, so instead of showering in those negative waters, I decided to just hang out in Lake Out-of-Sight-Out-of-Mind. Back to avoiding the truth again. It was either that or go crazy, and I just couldn’t afford that.

As I tread forward, though, it truly does feel like it may be my bipolar disorder causing everything. From the initial MRI to now, it appears that there are areas in my brain that have shrunk in size. This seems to be indicative of these issues stemming from bipolar disorder.

Memory issues caused by bipolar disorder can be traced to the seriousness of the extreme highs and lows associated with the illness. The excessive and intense repetition of cycling is major causation of memory issues in someone with bipolar disorder.

Now, to clarify, these are not constant issues. I do deal with them daily, but not 24/7 like many others.

It’s still scary. One study suggests that bipolar disorder may cause progressive brain damage. It can even lead to early-onset dementia or Alzheimer’s disease. Now, does that mean that those things are going to happen for sure? No. Does it make sense why I might be scared at times? I’d like to think so.

Bipolar disorder and memory loss are linked to “deficits in regions of the brain,…each of which plays a role in memory as well as movement, learning, reward, motivation, emotion, and romantic interaction.”

My next appointment with the neurologist is later this month so, fingers crossed for another MRI, I guess.

To be in my early 30s and to already be seeing doctors for memory loss concerns is scary. I don’t want to lose anything else I already don’t have.

So, take away anything else. Take whatever you want.

Just don’t take my mind. Don’t take the one thing that’s truly mine.

Leave me my mind.

Social Media Totally Hijacked My Mental Health

“People who smile while they are alone used to be called insane until we invented smartphones and social media.”

– Mokokoma Mokhonoana

Not entirely or fully accurate, but the damage has been done. Forget the needle. In this day and age, it’s more like TikTok and the damage done.

Without doing any research on the topic, I am sure there has been a multitude of tests and studies conducted to compare the effects of drugs on the human brain to that of social media on the human brain. It’s quite clear neither is truly healthy for anyone (you can decide which is worse), but what direct effect does social media and its use have on our mental health and overall psychological well-being?

In 2021, there were around 3 billion active monthly users of various social media, and that only continues to grow. It shows that if it is indeed a problem, it’s not going away anytime soon.

Comparing the problem to being one “as big as climate change”, Facebook whistleblower Frances Haugen leaked thousands of documents that showed Facebook knew the harm it could cause as a social media platform and did nothing about it. Money above all else. Always. Thanks, Zuckerberg.

THE SCIENCE

One study conducted shows that “companies use mechanisms in our brain to hook us on social media.” A typical social media platform’s initial goal is to ultimately “hook” us, which in turn gives them a serious form of complex control. There’s also significant proof to suggest that irresponsible social media practices can lead to anxiety, depression, sleep disruption, and anti-social behavior.

As mentioned before, I knew there were obvious ramifications to us humans by the irresponsible, overuse of social media – I just never knew what they were specifically. I would have never initially guessed the correlation between social media use and anxiety and depression. It makes perfect sense, though. Sometimes you just need to see things through a different lens before fully understanding the scope of the matter.

“Social media is basically a way to drugify human connection,” Anna Lembke, MD, said. “One of the ways our brain gets us to make those connections is [to] release dopamine. Things that are addictive release a lot more dopamine in the brain.”

According to Lembke, the more we trigger that intense pleasure response we get from social media, “the more we crave it.” It begins to take hold like a drug, to where you continually need more and more of it to reach one’s desired (or required) level or “high”, for lack of a better word. It’s like gambling because you always return when your odds are very low. It is a constant need for validation by way of the internet which can quickly get out of control.         

THE DANGERS

Other than the ones already mentioned, the dangers of the overuse of social media can range from emotional to mental to physical. One of the more significant aspects of the damage being done stems from sleep issues caused by social media use. The effects that sleep, or a lack thereof, can have on both mind and body are scary and dangerous.

Recent studies suggest people who frequently use social media feel more depressed. Social media can make one feel isolated and alone. One study of young adults in the U.S. found that “occasional users of social media are three times less likely to experience symptoms of depression than heavy users.” However, the loneliness created by the isolation can cause depression and anxiety in anyone.

Another danger posed is the damage caused by how it can boost one’s self-esteem. Yes, you read that right. It’s the way people seek out that self-esteem boost that is damaging. This is done by commenting on or posting something with the goal of receiving some sort of unhealthy positive feedback. The search for confirmation by means of feigned or exaggerated circumstances is unhealthy in and of itself. The repercussions of this style of self-gratification can be serious and can also lead to severe psychological problems.

Online bullying is another possible danger. This could take shape in the form of general bullying, by use of offensive or insulting language, or any number of other hurtful behaviors. When this behavior happens on a social media platform, it is widely viewed and even shared. This makes it nearly impossible to reduce the impact.

YOUTH IS TRAGEDY

These are just some of the things that can be negatively impacted by social media. So, why do users keep coming back?

“When the outcome is unpredictable, the behavior is more likely to repeat,” Jacqueline Sperling, PhD, said. “One does not know how many likes a picture will get, who will ‘like’ the picture, and when the picture will receive likes. The unknown outcome and the possibility of a desired outcome can keep users engaged with the sites.”

This is especially true with teenagers and young people. One of the reasons is the fear of missing out. Say, you’re not on social media but all your friends are. This can create a sense of being left out or of missing out on something others in your peer group get to experience. However, the younger you are when you start, the stronger the impact will be down the line.

Sterling also points out that a filter attached to the digital world can cause confusion amongst young people. It can blur the line between what’s real and what’s not.

“Middle school already is challenging for students with all of their developmental changes,” Sterling said. “As they go through puberty, they’re tasked with establishing their identity at a time when the frontal lobes in their brains are not fully developed, and there is a lack of impulse control. All of this happens while their relationships with peers become more important. It’s a very vulnerable population to have access to something where there is no stopgap before they post or press the send button. I think that’s something of which to be mindful.”

SUGGESTIONS FOR PROTECTING YOUR MENTAL HEALTH

Below are a few suggestions to maintain mental health while using social media:

  • Limit your time on social media platforms. Some platforms, such Apple and Google, have settings to help you do this automatically on your phone.
  • Consider what sites and profiles you visit; if they make you feel bad, unfollow them
  • Before you post something about yourself or someone else, consider if you would make this comment in an in-person setting
  • Remember that what you post will be very hard to take back or remove
  • Remember that what people post, or what you see, may not be honest or real presentations of their experiences or lives
  • Leave or unfollow a profile/page/site if it is making you feel worse
  • Report posts that are hurtful or making you worried
  • Tell an adult you trust – a parent, teacher, school counselor – immediately if a friend is posting content that worries you or suggests that they may be in a serious situation

As someone who uses certain social media platforms professionally, I know they can be very useful resources. I am not someone who uses social media for personal use very often; I have 170 friends on my personal Facebook – not because I’m antisocial, but because I only accept friend requests from people I actually know. This makes it easier to stay outside the boxes constructed when it comes to my usage of social media.

That being said, the dangers of social media to one’s mental health can be disastrous and long-lasting. However, we do live in a world where it’s hard to “unplug” because of the convenience of advanced technology. It’s everywhere. And the risk will always be there, too.

It’s not impossible to live a positive and balanced life on social media. However, it’s through discipline and insight that true personal awareness can be obtained, which is necessary.

My Week-Long Hiatus

“Stress acts as an accelerator: it will push you either forward or backward, but you choose which direction.”

– Chelsea Eriaue

It has been one of “those weeks” to be sure. No, nothing genuinely terrible has occurred. It’s just been one of “those weeks” in the sense that when that phrase is used, all can be sure what is truly meant.

For me, the main thing was a classic case of “biting off more than I could chew”, an ailment that I’m too often afflicted with. I spent several days writing several freelance pieces that I had put off until the last minute, ultimately resulting in an intense, unnecessary level of stress that I’m surprised didn’t end up with me losing my hair.

I work best under pressure, I feel, but this was a little too heavy of a workload on top of everything going on. To purposefully put myself in that type of predicament, on top of kids and real life

Anyway, after finally completing my deadly deadline, I spent two days push mowing three acres of land. What started as a pet project quickly turned into a work overload. The yard had to be mowed, though, and I won’t let anyone else do it. It’s just how I was raised.

There’s not much to this post except to let everyone know I plan to stick to the main schedule I initially intended. When I missed Sunday and Monday, I didn’t want to change days just because of “personal strife”. It’s Thursday now, and I’m providing nothing of substantial value except that. I intend to do better by prioritizing and learning from my most recent lesson.

Whoever said “work smarter, not harder” sure knew what the hell they were talking about.

Sleep, or the Lack Thereof

“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”

– Ernest Hemingway

Sleep is perhaps one of the most important fundamentals in a person’s life. The Sleep Foundation describes sleep as an “essential function”, one that allows “your body and mind to recharge, leaving you refreshed and alert when you wake up.”

It’s extremely important that most adults get seven to nine hours of sleep a night. A lack of sleep is linked to a higher risk for obesity, type 2 diabetes, high blood pressure, heart disease, stroke, early death, and poor mental health.

According to the Mental Health Foundation, there are a variety of reasons you may not be getting the sleep you need, including:

  • Stress or worry
  • A change in the noise level or temperature of your bedroom
  • A different routine
  • Too much caffeine or alcohol
  • Shift work
  • Physical or mental health problems
  • Side effects of certain medications

There are several types of sleep disorders, but the most prevalent is insomnia. According to the American Academy of Sleep Medicine, insomnia is defined as the “difficulty either falling or staying asleep that is accompanied by daytime impairments related to those sleep troubles.” Research from the Mayo Clinic suggests 30% of all adults will experience short-term insomnia and 10% of adults will experience long-term insomnia.

Insomnia symptoms may include:

  • Difficulty falling asleep at night
  • Waking up during falling asleep at night’s sleep
  • Waking up too early
  • Not feeling well-rested after a night’s sleep
  • Daytime tiredness or sleepiness
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks or remembering
  • Increased errors or accidents
  • Ongoing worries about sleep

Insomnia is not uncommon. In fact, it’s the most common sleep disorder, and one that can be very dangerous.

That’s never stopped me, though. Of course, I shouldn’t be proud of that, and I’m not. But I do suffer from serious insomnia.

I suffer from chronic insomnia (which recently has come in handy with the birth of my youngest son). Being bipolar doesn’t help the matter any. When manic, I’ve stayed up for days without “needing” to rest. That’s not an everyday occurrence, thankfully, but it’s happened enough for me to be used to it.

To the lucky 75% of those who recover from their insomnia, I applaud you and wonder, “what’s your secret?”

I’ve been on all the meds: Ambien. Sonata. Belsomra. Trazadone. Restoril. Lunesta. I’ve stuck with Lunesta because it works some of the time. It’s hit or miss, which at this point is all I can hope for.

Insomnia is usually caused by bad sleep habits, depression, anxiety, and chronic illness. It can even be caused by certain medications.

According to the Mayo Clinic, there are ways to fight insomnia, including:

  • Stick to a schedule: Keep your bedtime and wake time consistent from day to day, including on weekends.
  • Stay active: Regular activity helps promote a good night’s sleep. Schedule exercise at least a few hours before bedtime and avoid stimulating activities before bedtime.
  • Check your medications: If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of OTC products to see if they contain caffeine or other stimulants, such as pseudoephedrine.
  • Avoid or limit naps: Naps can make it harder to fall asleep at night. If you can’t get by without one, try to limit a nap to no more than 30 minutes and don’t nap after 3 p.m.
  • Avoid or limit caffeine and alcohol/Don’t use nicotine: All of these can make it harder to sleep, and effects can last for several hours.
  • Don’t put up with pain: If a painful condition bothers you, talk to your doctor about options for pain relievers that are effective enough to control pain while you’re sleeping.
  • Avoid large meals and beverages before bed: A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that you won’t have to urinate as often.

Suffering from a mental illness can make falling asleep no easy task. It is usually easier said than done for me since other factors play a role. I’ve always had trouble sleeping. I struggle with falling asleep, not staying asleep. If I can get there, I’m there. It’s the getting to sleep that so often eludes me.

No matter, insomnia and other sleep disorders can be extremely damaging, especially to those with a mental health disorder. Mental health disorders tend to make it harder to sleep well, in general.

Disorders Affected by Lack of Sleep:

  • Depression
  • Seasonal Affective Disorder
  • Anxiety Disorders
  • Bipolar Disorder
  • Schizophrenia
  • ADHD
  • Autism Spectrum Disorder

There is research to suggest that “brain activity during sleep has profound effects on emotional and mental health.” A 2021 study also suggests that issues with insomnia are “associated with significantly increased odds of frequent mental distress.”

Overall, sleep helps maintain cognitive abilities, including learning, memory, and emotional regulation. This is especially important to note to those who suffer from any kind of mental illness or psychiatric condition.

So, I guess that poet was wrong: Sleep isn’t just for dreamers.

Stress as a Teacher

“Stress should be a powerful driving force, not an obstacle.”

– Bill Phillips

I accepted a long time ago that it’s easier to try and get something out of my stress than it is to try and find any alleviation from it. It’s gotten better over time, but I still find myself milking it just to get something out of it. Otherwise, I’m exhausted for no reason, and the madness takes another round.

We are always hearing about the dangers of stress. According to the Jed Foundation, “Stress is usually a reaction to something we have control over or different aspects of our lives that we could potentially manage better.”

According to past research, stress can negatively impact someone on nearly every level and then some. However, there is some research to suggest the opposite. A 2013 study found that stress may be beneficial and may help protect against damage linked to aging and disease.

This same research also led to the following shocking findings:

• Stress enhances motivation
• Stress can enhance childhood development
• Stress can build resilience and encourage growth
• Stress can promote bonding
• Stress is part of a meaningful life

Upsides to the downsides.

And I thought I was special.

This is all in short bursts, of course. Chronic stress can be a killer.

According to Summa Health, “stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person.”

According to another study, stress takes its toll and can be dangerous, but it can also “bring unexpected benefits, too, in the form of personal growth.”

One must learn to delineate the difference between good stress and bad stress, though. Good stress, like the mania associated with the madness, should be used when at all possible. None of this is your fault, so be selfish and walk through the fire.

Bad stress wears you out and is harmful to your health. Bad stress can lead to anxiety, poor concentration, and decreased performance.

Tips to avoid or reduce bad stress include:
• Eliminate stress where you can
• Accept there are events you can’t control
• Think positive thoughts
• Get support
• Add relaxation techniques to your everyday routine
• Stay healthy and fit
• Get a good night’s rest

Drawing from academic work and research, doctors and scientists developed a three-step approach to positively responding to stress

Three-Step Approach to Handling Stress

• Step One: See It
• Step Two: Own It
• Step Three: Use It

In hindsight, this seems clear as day, but bad stress is often the perpetrator and can be hard to shake off sometimes. That’s the stress that will get you. So, I find it easiest to compartmentalize and use a combination of concepts to manipulate stress before it does the same to me.

Steps to Take Before Good Stress Goes Bad

• Recognize worry for what it is
• Then, reframe the stress
• Focus on what you can control
• Create a network of support
• Get some stress-handling experience

To be able to reframe stress to one’s advantage is a very satisfying and gratifying feeling. It’s not something just anyone can do. Being able to focus on only the things that you can control is a gift in and of itself. And it never hurts to have a little stress-handling experience.

Principles to Remember
Do:
• Think of stress as an indicator that you care about something, rather than a cause for panic
• Focus on the task, rather than the emotion
• Build relationships so that you have people to turn to in times of stress
Don’t:
• Assume your stress is going to last forever
• Worry about things that are out of your control
• Spend time with people who are negative

I have used stress to my advantage many times and figure that that’s the way it will be for the rest of time. At least for the foreseeable future. I accept both this being the case and the challenge involved. It’s a game, and one some people have to get really good at.

Self-Care & Mental Health

man running on side of road

“What mental health needs is more sunlight, more candor, and more unashamed conversation.”

– Glenn Close

One of the most important things us mentally ill folks can do is practice consistent, and proper self-care. Self-care is an important approach to managing long-term health conditions, especially when it comes to one’s mental and emotional health. Plus, it’s just downright good for you.

But what exactly is self-care? It is something generally described as the process of taking care of oneself, promoting good health and the management of illness.

According to Harbor Light Hospice, self-care promotes a “healthy relationship with yourself to the benefit of your physical, mental, and emotional health”.

Not being able to take care of oneself makes it harder to take care of others. As a husband and a father to three boys, I don’t have the option of not being there for them.

That’s why practicing self-care is such an integral part of self-maintenance and self-preservation. It can improve both one’s overall health and well-being, and can also help manage stress, lower the risk of illness, and increase energy.

Here are some tips from NIMH to help you get started with self-care:

  • Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health.
  • Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
  • Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep.
  • Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises.
  • Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful.
  • Practice gratitude. Remind yourself daily of things you are grateful for. Be specific.
  • Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
  • Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

Self-care can even help support one’s treatment and recovery, if true recovery is even possible.

Sometimes, however, even self-care can seem like an impossible task to take on.

It is important to seek out medical help if you are experiencing severe or distressing symptoms, such as:

  • Difficulty sleeping
  • Appetite changes that result in unwanted weight changes
  • Struggling to get out of bed in the morning because of mood
  • Difficulty concentrating
  • Loss of interest in things you usually find enjoyable
  • Inability to perform usual daily functions and responsibilities

More Tips for Practicing Proper Self-Care

  • Take breaks to unwind through yoga, music, gardening, or new hobbies
  • Find new ways to safely connect with family and friends, get support, and share feelings
  • Take care of your body and get moving to lessen fatigue, anxiety, or sadness
  • Treat yourself to healthy foods and get enough sleep

Self-care has become a more popular, mainstream concept in recent years. According to Google Trends, the number of searches for “self-care” has more than doubled over the last five years.

Marni Amsellem, PhD, a licensed psychologist, describes self-care as “anything that you do for yourself that feels nourishing.”

“It can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done,” she said.

So, self-care can mean and be something different to everyone.

Self-care can also include things, such as:

  • Turning off the TV instead of watching another episode because the alarm is going off at 5am so you can get to the gym.
  • Declining the second drink at the office holiday party.
  • Saying “no” to the thing you don’t want to do even if someone is going to be angry at you.
  • Maintaining financial independence.
  • Doing work that matters.
  • Letting other people take care of themselves.

Bottom line: You have to take care of yourself. And in more than one way. We weren’t built to last. There are enough negative factors surrounding our illnesses as it is, so self-care is the least we can do to try and maintain some semblance of sanity and balance. There’s still going to be bad days, but we just have to try and push through. It’s all we can do.

And They’re Coming to Take Me Away Now: A Rant

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“When you are mad, mad like this, you don’t know it. Reality is what you see. When what you see shifts, departing from anyone else’s reality, it’s still reality to you.”

– Marya Hornbacher, Madness: A Bipolar Life

As someone with bipolar disorder, I have a lot of experience in feeling awkward or out of place because of my condition, when said condition is known. It’s nothing new, and although it never “gets easier” you learn to go along with it. Sometimes you got to get ahead of the charade before you become the charade.

That being said, I think it’s a well-known fact that there are major flaws in the modern American healthcare system, especially on the mental healthcare side. In a world where you’re supposed to feel accepted and are taught to “treat everyone blah, blah, blah”……even in a world where I’m taught that I’m no different because of my illness, I STILL have had to jump through hoops, still have had to play the game to just get by. I have been extremely fortunate for the most part, I must say. One instance (that ironically ended up happening on several more occasions), however, was centered around a time I was in just enough control to try and take the reins before something really bad happened.

I was about as manic as one can get without being totally “gone” yet was aware and knew I was going to end up in jail or worse at the rate I was going. It was a type of mania where the amount of clarity provided was too much; I was on the brink, and I knew it. It was like a bad trip, but without the total loss of one’s basic faculties. I was more aware of what was going on than I ever had been, and that was not necessarily a good thing.

So, before things got any worse, I called my psych doctor. I pleaded with her to get me into the short-term facility at the hospital where most of my medical treatment was based out of. She agreed that I was going to end up in jail at the rate of things, and would end up being involuntarily committed. So, this was my dilemma: I needed to become legally adjudicated to “need” a stay in a short-term facility. So, that meant I needed to engage in odd and/or criminal behavior – which was exactly what I was trying to avoid – just to get me a bed at the Mulberry Center.

It was then explained to me that hospitalizations of this repute were generally geared towards the “depressed” and those on that end of the spectrum. I was then told that if I wanted a bed, I knew what I had to do.

Yes. Yes, I guess I did, but I didn’t think that it would come to that. In the end, I was given the ultimatum of entry by being a “threat” to myself based on the level of my “depression”. That or go on my merry way.

So, out of fear for myself and those closest to me, I feigned having “suicidal ideations” due to “depression” – the only way I could get the help I needed (or at least to get away from the general public).

I came out seven days later (this particular go-around, that is) with a stack of color sheets and lists of coping skills and positive affirmations. I was no longer dangerously manic, but only because of yet another med change.

This is just one instance where bipolar disorder has made me feel like an outsider (even in a clinical setting where I was supposed to be receiving treatment, I was an outsider). The whole of it is just a microcosm of a bigger issue. Just another crack in the healthcare system that I, as a member of the “bipolar community”, so depend on.

The End of the Whole Mess

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If it hadn’t happened to me and if it wasn’t true, it might almost be comical. Last time I was here blogging I was describing the tranquility needed at the end of a trip of any sort. If you remember, my family and I extended our little getaway an extra day to be used only to recharge and recuperate. Which I guess in theory sounded great. It really did. That was right up until the next morning before we checked out of our hotel room.

I woke up first, showered, and packed up what I could before waking up my wife and son. My son woke up without issue, but not my wife. She seemed more groggy than usual (and that is truly saying something) and when she sat up it was clear why: her right eye was bloodshot and swollen beyond belief.

It didn’t take a genius to realize this was a case of pink eye and that we wouldn’t be going anywhere anytime soon (I do not have a driver’s license and driving was not worth the risk as far away from home as we were). My wife, however, wanted to brave it and attempt the drive. We made it one hour before having to stop for the day once again (this time in search of a different type of recuperation) to not only be safe but survive.

The next morning was not any better. Or should I say my wife was not any better after another night of rest. Her eye was just as red as the morning before, if not more so. But we had no choice but to press on and attempt again; real life was waiting impatiently for us back home. So, we went on.

The first part of the drive was a little sketchy, but it didn’t take long for it to become full-on terrifying. We got as far as we could before I had no choice but to drive. Running on a mixture of emotions, I managed, and we finally made some headway. Once my wife was feeling “better”, we swapped back and safely made it home.

So, yes, we made it back to reality, and with a bang, too. I’m not altogether sure why I’m even writing about this; not only would I like to forget about the excursion, on the whole, it just sounds silly. It’s one of those things that is perhaps funny when it happens to somebody else, but not you. Maybe? Maybe it’s not funny at all. In any situation.

I’m spending just a brief, quick moment here, I guess in some silly way, to document this as proof that we’re really home. It’s a good feeling. In the end, the whole trip was great and ultimately worth it. All of it. More memories made, more stories to be told. All that jazz. I’m glad we’re safe. I do plan on taking some time to mentally unpack, though. Sometimes staying safe can be harder than it looks.

Meditation: Could it Work for Me?

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“You’re distracted and stressed because you’re not mindful. But the statement should be in reverse – you’re not mindful because you’re distracted and stressed.”

– Unknown

I’ve never had much luck with using or finding any coping skills that work. To me, they’ve always been akin to bullet points on a piece of paper given out at AA meetings or therapy sessions. They just have never been helpful to me and so I keep my distance.

Though I’ve never found any of the generic “coping skills” to work for me, I have noticed that meditation seems to be on every list.

Just another bullet point: mediation.

For all intents and purposes, to meditate, according to Oxford Dictionaries, is to “think deeply or focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation”. Well, I’m here to tell ya that I’m just not hardwired for something like that, although there is a known direct connection between meditation and bipolar disorder.

Meditation is known to provide a sense of calm, peace, and balance. It can also help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.

There are many different kinds of meditation, usually all focusing on areas such as posture, breathing, attention, and relaxation

To me, meditation actually seems…daunting. Like a task or something you really dread but have no choice in doing – except you do. I just don’t know that I have the capacity to slow my brain down enough to even an begin to try to meditate.

However, more than 60% of the top health problems for which people use meditation are stress, anxiety, and depression.

It only takes a little research (and some common sense) to discover and understand the benefits of meditation.

Some of these benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance

That sounds good and all but, come on. Give me a break.

I must stress to everyone reading this that I am in no way dogging or downplaying meditation as a coping strategy, ideology, or practice if it works for you. I’m not saying it doesn’t work for people. Not at all. It just hasn’t worked for me.

It’s true, though, that meditation isn’t for everyone. There is some research that found that more than a quarter of those who regularly meditate have had a “particularly unpleasant” psychological experience while doing so, including feelings of fear and distorted emotions.

The study found that psychologically unpleasant experiences can occur during meditation. Even some traditional Buddhist texts allude to intense accounts of similar experiences.

A similar study found meditation can sometimes make people more neurotic, depressed, anxious, and can even trigger unresolved trauma.

For those who can’t properly meditate (myself included), there are a variety of reasons why including:

  • Racing mind
  • No consistency
  • Wandering minds
  • Keep falling asleep
  • Body aches and pains
  • Boredom
  • Having great ideas or thinking of important things
  • Trouble finding time
  • Expectations set too high
  • Hope of immediate results

There are, however, different methods for those who traditional meditation doesn’t work. Experimenting with personal variations, practicing in a different or a group setting, and keeping your mediations short are just a few of these ways.

Maybe I’m jealous to some extent because it sounds like an awesome concept, at least in theory; it may be difficult and frustrating in ways I haven’t even considered. In the end, you have to go with what works for you. You have to go with your gut.

For me, it’s not something I find any relief in but have not given up on. I’d like to be able to meditate; out of all the coping skills I know of meditation is the most appealing and seemingly reasonable to me. Maybe I’m just fascinated by the idea of it. I hope to one day be able to put the idea into practice and benefit from it. The science is there. Now I just got to catch up.

An Inconvenient Truth: Shame, Regret, and My Ugly Theory

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“Shame is a soul eating emotion.”

– Carl Gustav Jung

If this were of any consequence and if I were a person of any significance, this one certain belief/opinion I have regarding a specific matter I hold would most likely be considered controversial or just plain ignorant. No, it’s not political, or derogatory in any other fashion. It’s a simple idea on what some may call a “philosophical” matter, but for me, it’s really a non-issue.

It’s regarding shame and regret, and simply put I do not believe anyone can truly be ashamed of anything. This is usually where the two camps of thought get together and meet to either attack my “negativity” or speak of my stunted and simple intelligence.

Now to clarify, the emotions stemming from what I would call “genuine shame” are very real: the embarrassment, the humiliation, and all the other awkward emotions. Shame tends to take form on outward reactions.

I just don’t believe people can do something they would be ashamed of, not on a primal, base-line level anyway. What I’m trying to say is that I understand why my “belief” is not of the majority and is considered to either be arrogant or ignorant. So, I’ll at least try and explain.

According to verywellmind, shame can be described as “a feeling of embarrassment or humiliation that arises in relation to the perception of having done something dishonorable, immoral, or improper”. Although I agree that those emotions exist within us at certain times, especially after that personal sense of humiliation sets in, I think they are more so interrelated with how we feel about ourselves.

Shame, however, in the minimalist and misinterpreted way it exists, can be used as a tool for both good and bad purposes.

Arlin Cuncic, a therapist and author, writes, “Since we want to be accepted, shame is an evolutionary tool that keeps us all in check.”

I agree with that ideology, but I always go back to the idea of human nature and how something like “shame” fits on Mother Nature’s “emotional food chain”. I just don’t believe people can truly do something they are ashamed of. It’s an under-the-surface issue in which I predict semantics will play a role in the outcome of said debate.

It’s a bold statement to make, I know, but here goes: I’ve never done anything I was ashamed of, and I only say that simply because I believe human nature disallows us from doing something we would be ashamed of. I don’t doubt that the emotions tied to shame exist and are real. I feel shame is like a selfish, personal Band-Aid. Being ashamed is being humiliated after the fact. Would you do that one thing that caused you so much shame again? No. You’d stifle it and hope you have the strength to keep the lion in its cage.

Regret is an “intelligent and/or emotionl dislike for personal past acts and behavior”. One may say, “Well, what’s the difference between the words?”. There is one major difference: Shame is about personal humiliation. Regrets are about guilt. It may not seem like a big difference, but I assure you it is.

Many think the words “shame” and “regret” can be used interchangeably, but that would be incorrect. They both express different meanings. To sum it up, regret is about wrong actions, while shame is about being wrong as a person.

So, although shame and its surrounding emotions do exist, it does only in a certain context. One can feel shame and its sister emotions, but, in my opinion, we can never truly do anything we are ashamed of. It’s human nature on a primal level. Regret is the awareness that you’ve done wrong, and you feel remorse for having done it.

Below is a clear example of the differences:

Regret: I did something bad.

Shame: I am something bad.

Shame is a feeling of humiliation after having done something whereas regret is a feeling of guilt after doing something wrong.