mentalhealthsessionswithmarc

[mentalhealthsessionswithmarc]

Is The Glass Half Empty Or Half Full? Live your way out of pessimism.

Let’s face it, we all have been negative and probably know someone who never has anything good to say. Today’s blog comes by request of a friend of mine who can’t seem to break out of a negative everyday cycle. Let me start off by saying pessimism is a pretty normal thing. Everyone, even the happiest, most jovial person you know has experienced it and has been negative at some point in time. The problem begins when the negative thought train never leaves. When most people show signs of negativity, it only lasts for a short while or pertains to certain areas of life they don’t much care for. For others, pessimism is a mainstay and is the center of everyday life. For these people, even when good things happen, they believe something equally as negative or even worse is going to happen afterward to level the playing field. So, how do we break out of this downward everyday spiral? 

Honestly, the only thing that can change your thought pattern is you. Lifestyle changes are pretty much the only thing that can bring about the life you want. Start with simple things. Instead of thinking about all of the things you can’t do or why you can’t do them, try doing them instead. Most times all it takes is putting yourself in those situations for you to realize things aren’t really as bad as you make them out to be. The vast majority of pessimism is usually fabricated within our own minds with very little proof of it being true. Once you see that for yourself, you will realize how much you can do and how much better you can be. 

Setting goals can also be great. Think of where you are now and where you want to be in the future. We all have an idea of who and what we want to be. Instead of thinking about your future self as an unattainable dream, figure out what you can do now to start making that dream a reality. I have said it before, I prefer active forms of recovery and intervention. I have used this method to break me out of depression and daydreaming to get further in life. This year alone, just by thinking about realities and setting realistic goals I have turned my life around. It won’t happen overnight...I am still far from achieving future Marc status, but everything I wanted to happen so far has happened. It takes time, patience, and thoughtful planning along with the drive that no matter what obstacles lie ahead that I won’t give up. You never really know what you can do until you put yourself in the situations you once thought were never possible. 

Last but not least, talk to somebody. If you have tried everything in your power to overcome your inner naysayer without results, talking it out is a great option. Doesn’t have to be a therapist, a trusted friend or family member will do. Oftentimes an outside set of eyes and ears can open a brand new perspective on what you may have believed to be a bleak future. As always, for any of this to work you need to have an open mind and the belief that you can do better and make things happen for yourself. Without that, there is nothing anyone can do to help you. The old saying is true...You can only help others as much as they want to be helped. The key to overcoming any of this is within you. 

Hopefully those who read this will be inspired to make the changes they need to live better.

Until next time,

Marc

[mentalhealthsessionswithmarc]

One Pill Gone, Two More To Go: A Quick Update.

Hey guys! Just wanting to give you an update on my progress thus far. It’s been a while since I entered anything on my journey with mental illness. As I mentioned in my last article, after my doctor’s appointment last week, my psychiatrist said it was time to start reducing my medications. The medications I had been taking thus far are Seroquel (200 mg), Wellbutrin (450 mg), and BuSpar (15 mg, 3x a day), and I was taking 36 mg Concerta for my ADHD. A few months ago I took myself off of Concerta because it had started working against me in a really bad way. The lifestyle changes I had made were more effective in handling my symptoms than my medications were. I also had unintentionally started cutting back on my BuSpar. I just kept forgetting to take them because I hadn’t had any anxiety symptoms in so long I didn’t remember to take them. I was supposed to be taking three pills a day, but was only taking my first pill with breakfast, because that was the only one I remembered to take. I take all my other pills first thing in the morning with breakfast, with the exception of my Seroquel (that’s at bedtime). So in a few months time I went from taking 45 mg of BuSpar a day to only 15 mg, and still had no issues with anxiety. At 15 mg a day, my psychiatrist said it was pretty much not taking the medicine at all. And thus the beginning of my detox has begun. 

As of today it has been exactly a week since I took my last dose of BuSpar.  I have definitely noticed some differences. As with any psych med reduction, it takes about a month before the drug is effectively out of your system. Even though, I was only taking a minimal amount of the drug, the absence of it in my system has kind of hit me as a shock. The biggest difference I have noticed since I haven’t been taking it is how tired I stay. I have noticed a lethargy setting in since about day two or three and it has not left. And I have noticed some anxiety coming back. It comes through in waves. I spend most of the day without an issue, but when anxiety comes crashing in it is so strong at times I want to go grab my bottle of BuSpar and swallow a pill quickly. It lasts about an hour or two. There is no particular time it strikes, it just checks in whenever it wants to and then leaves. However towards the end of the week, like around day five, I have noticed the anxiety starting to taper off. It has definitely reduced in strength and longevity. My guess is this will continue until my body adjusts to being on its own. As far as the lethargy is concerned, I may start back working out again, or maybe I’ll just grab a second cup of coffee in the morning. Haven’t decided yet. 

The doctor also told me once I start to become comfortable with the lack of anxiety medication I can start playing with my antidepressants. If not, he will start dosing me off when I see him again in November. My hope is I will be fully adjusted by sometime next month and will start slowly reducing my Wellbutrin. I have a 300 mg tablet and a 150. My goal is to slowly start leaving out the 150 mg pill and see how things go. I haven’t had any depression symptoms pretty much the entire year thus far. As always, if I don’t feel ready, I won’t rush the process. The last thing I want is cave into a total relapse and reverse all the good I have done. Lifestyle changes have been the biggest key to my recovery and I am committed to keeping everything I have changed and fought for. 

There is definitely a sizable amount of risk involved in the reduction and removal of psych meds. My doctor forewarned me before we proceeded with the plan to reduce anything. About fifty percent of all patients who are on psychological medications experience a full episodic relapse of all symptoms. My doctor’s biggest fear, as well as mine, was me going into an episode and having to spend another week in the hospital to rehabilitate me. Why is that? Why is it so hard to resume the “normal life” we had before we were put on medications? I remember not having any medications and handling my life normally. The truth of the matter is these medications change the chemical makeup of our brains. It changes how everything works. Some of these medications stabilize certain chemicals and electrical responses and others gather chemicals from different parts of the body and restores the lack of chemical in the brain. It also doesn’t help that you have to be on these medications without relapse for an entire year. That’s a year of the brain and body adapting and functioning in a brand new way. So once you remove the pills, the body’s current cycle breaks and is scrambling to find a new way of coping and functioning. The sad truth is a lot of people can’t live without their medications after being on them. Once the chemical makeup of your brain has been changed, it sometimes can’t go back to the way it was. My hope is I am not one of the unfortunate fifty percent. Most of my symptoms were completely situational and the lifestyle changes I have pursued and created have been the catalyst to my stability and recovery.

As always I will keep track of my recovery and share it with you all when I get a chance to. Hope everyone has a great week and stays committed to their recovery. 

Sincerely,

Marc

[mentalhealthsessionswithmarc]

Helplessness And Hopelessness: The Heavyweights Of Depression.

As I was scrolling down the Facebook page for my support group, I noticed an area of opportunity for me to expand on was depression. Even though I have published many articles on the subject, there is still lots of ground to cover and plenty of unanswered questions. Two of the things that I see most people having the hardest time dealing with are helplessness and hopelessness. While the two of these go hand in hand, they are very different demons and can have very different effects. 

As most of you may know, I have spent some time in a hospital at the height of my struggles with mental illness. When doctors are seeking a diagnosis for depression, helplessness and hopelessness are two of the main benchmarks they look for. It is more common than you know and the severity of your condition also dictates how they go about treating it. Before you ask, you can suffer from these individually as opposed to in unison. 

Oftentimes, self-awareness is the key to finding where you are in your struggle and maybe how you can recover. Below, I am going to define both symptoms and give you some tools on how you can gain some control over it. 

Helplessness in short, is where you feel that no one is there. The feeling that you have no one to run to or nowhere to go is more than a feeling. It is a reality. At the very depth of this disorder, you are mentally trapped. There is no way out and is everyday is a replaying of the same scenario. Nothing will get better or ever will. You feel completely powerless to your own mind. It also to be said that you can have hope while being helpless...you just don’t believe in yourself. You are the victim living in your own demise. In short, you’re a prisoner to yourself. 

Hopelessness can arguably be the worst of the two. From my experience, when you succumb to hopelessness, it is the realization that you are completely lost. You feel that there is no help and that there is no value in living and recovering. In my case, I felt I was a defective human being with no way of living better or ever being happy. I would never be “normal” again. It can be mind numbing and it can even make you emotionally numb. It was at this point where I felt, as many others do, invalid. It was at this point where I was wanting the suffering to stop and I wanted to throw my life away. I did contemplate suicide many times or wished death upon myself in various ways. Thoughts and the want of my death became a daily thing. In ways I pretty much fantasized about it. Even then, as much as I wanted to die, I knew suicide wasn’t the answer. I couldn’t go through with it. Unfortunately, it’s at this point where others self-harm or take their own lives. 

Now that these two catalysts have been further defined, I take it you can see how they are particularly dangerous together. Now, to further put this into perspective, no matter how real these feel, they are still only symptoms. They are only as real as you make them out to be. However, when you are in the throes of desperation, you will probably not believe this. There is always a way out and there is always help.   

As always, if you feel you are at risk for self-harming, stop immediately and dial 911. A stay in the hospital is much better than deciding to make a permanent solution to a temporary situation. 911 is not only for enacting physical harm. If your mental condition renders you beyond the ability to function, it is there for you as a tool. You can also have someone take you or check yourself into the local ER. There is real help, and sometimes it takes you living through the worst severity of your mental symptoms for you to be able to attain it. Also, there are preventive measures. If you notice your symptoms becoming worse or more frequent, call a local therapist and make an appointment. You can even call your local clinic and usually they will have a staff psychiatrist there. Get an appointment in. Get screened. Things don’t always have to end up falling apart around you. Rehabilitation is a real possibility and many make a complete turnaround. I’m living proof. After a few months of therapy, a year on psych meds, and a complete change of lifestyle, I have started coming off my prescriptions. I am off of my anxiety pills completely and a reduction of my anti-depressants are coming next. Sometimes you have to be torn apart to be put back together. The end is only as real as you make it. Get the help you need, overcome the fear of change, and stay committed to your recovery. You are worth it. No life deserves to be thrown away. 

Again, if there are any other subjects concerning mental illness, therapy, and recovery please feel free to message me and I will provide you with what I know.

Stay committed to your recovery. I am committed to helping you. There is always help around the corner. Don’t be afraid to ask. 

Always on your side,

Marc

[mentalhealthsessionswithmarc]

New Blog Of The Week! 

Alone In A Crowd: Overcoming Social Anxiety

Today’s topic comes by request from a dear friend of mine and a fellow member of my support group. Have you ever been to a place packed with lots of people? An amusement park, concert venue, or even your local grocery store can do. Have you ever felt so overwhelmed by the sheer amount of people that you felt you had to run away or hide, just to cope with your fear? Do you lose ability to function normally for a period of time? If have answered yes to any of these, chances are you are suffering from social anxiety. Don’t worry too much, social anxiety is quite common and is very treatable. What is Social Anxiety Disorder, you ask? It is a branch of the Generalized Anxiety Disorder family. This particular branch of anxiety focuses on social interactions and reactions to other people. 

People with social anxiety avoid situations that require a good deal of social interaction. It can range from something as simple as delivering a speech for your school or job, or talking to the cashier at the local convenience store. Some especially shut down when faced with even bigger social experiences…like going to parties, bars, or other public functions. So how do we overcome this dreadful phobia of public interaction? 

First and foremost, I want to tell everyone that anxiety is NORMAL. Even people without anxiety experience it at some point in their life. Anxiety is the brain’s natural reaction to danger. It’s what gets our heart and blood pumping, giving us the ability to either fight or run from what’s going to harm us. However, anxiety becomes an issue when the brain is telling the body there is danger present when none is actually there. That’s the actual cause of an anxiety disorder. So, the goal is to manage your anxiety, not eliminate it. We need proper anxiety for our survival, so the key to gaining control over yours is understanding it. 

People with social anxiety tend to feel that others are judging them for various reasons, or are being watched or monitored. Their reactions can be exaggerated to the point where they believe they know what another person is thinking or thinking of them just by the look someone is giving. However, the person with this form of anxiety feels the fear and believes it is very real. 

Here are a few tips to regaining your balance when you feel that you have been triggered beyond control:

Ask yourself why you feel this way.

Ask yourself if you are 100% certain if the event you fear is going to happen.

Ask yourself if there is any proof to back your beliefs. (It’s usually at this point where some start to realize that things aren’t as bad as they originally thought)

Is someone else’s opinion of you truly the way everyone else sees you? 

There are also active practices you can used based in mindfulness:

Try to practice timed slowly-paced breathing exercises

Get in touch with your senses, take in your surroundings, acknowledge how your body feels

After your pulse calms down, relax your muscles…walk outside a little. 

While all of these are great and essential to mastering your emotions, my favorite approach is goal-based. This takes real life experience and some Cognitive Behavioral essentials to tackle your issues one step at a time. Once you have recognized your issue and are ready to overcome it, you can set goals to living better. Start out small….say for instance you rush through your grocery trips just to get out of the crowd and go home. Set a time limit, or buy things on more or different aisles to keep you in the store longer. Then gradually increase your time to where you feel comfortable being in a store. Then try to make your grocery trips on busier days of the week. Slowly get yourself to the point where you can function and realize the danger you feel is literally all in your head. If you can’t stay or go to parties, try to organize small events at your home. Start with two or three friends over for a short movie. Then build from there…Exposure in my opinion is the best way to overcome your problems with mental illness. The lesson in cognitive behavioral therapy you are practicing is replacing actions to change your thoughts. Your actions can change the way you think and feel. If you keep running to the cycle that feeds your anxiety you’re gonna keep getting what you have always had. By hitting the brakes and learning your anxiety and how to best deal with everyday life your recovery will take off faster than you can even imagine. 

And speaking of cognitive behavioral therapy, seeing a therapist for your disorder can be a great option. CBT has been proven to be the leading tool used in successfully treating any anxiety disorder. For more information on Cognitive Behavioral Therapy and practicing mindfulness, I have articles on both. Please scroll down and read. I hope these articles and others I have published become a tool in forging your own path to recovery. As it has been said, you can only start when you’re ready. Only you will know when that is. 

As always, wishing you all much success,

Marc

[mentalhealthsessionswithmarc]

When There’s No Light Left

A little more than a week ago a good friend of mine lost his little brother. A tragedy no one could have foreseen. Later on, it was rumored that it was a suicide. He had bouts of depression, which he made public to help others in his shoes that struggled with the same issues. More reason than ever to be shocked that he would take his own life. Just last night the family released a statement saying that while working with the medical examiner there was evidence found that proved his death was not a suicide. Apparently, what at first appeared to be a suicide was actually an accident by unintentionally mishandling his gun. Although that sent a wave of relief to everyone, it doesn’t make it any less tragic. And it got me thinking about how many of us go through with the act of suicide while battling depression. And that train of thought is what leads us to today’s blog. 

Although speaking about suicide is still seen as bit of a taboo in our society, it is much bigger than we care to admit. And it’s something everyone needs to be aware of. Did you know that one in every twenty-five people commit suicide? Every seventeen seconds someone commits suicide in the United States. And of the people who do commit suicide, a whopping 50% are battling clinical depression. It is the third largest cause of death in people ages 14-21. That’s more than most major illnesses and homicide combined. And it’s the second leading cause of death in today’s college students. To put that on an even larger map...30,000 people die of suicide in the US each year. 

Although untreated depression is still ruled as the number one reason people resort to suicide, some advances have been made to help our troubled society. Depression was at first considered an “adult disease”, meaning the onset of the disorder happened in early adulthood. This, however, has been proven very wrong. The average age of onset for depression is now 15 years old. This very much hits home to me, because I made an attempt on my life when I was that age. According to studies, each year more and more teenagers are exhibiting symptoms of a major depressive disorder. Some schools now are starting to provide mental health specialists to counsel troubled children to help them lead productive lives. The key to reducing suicide is by early detection and treatment of depression. The mental health systems in our schools are only in their primitive stages and are only in a handful of schools. It is my hope that the government continues to fund this project and that every school in the nation has a mental health specialist in the building. 

As always if you or someone you know or love has been exhibiting symptoms of depression, regardless of how severe, there is never a better time than now to get help. Let’s become better than our statistics. Do a Google search for great therapists in your area, call the National Suicide Hotline if you feel at risk...1-800-273-8255, find a NAMI (National Alliance on Mental Illness) Office near you. Help is closer than you think!! Please read this, share, and reblog...Awareness could be the key to saving someone’s life. 

Signing off,

Marc

[mentalhealthsessionswithmarc]

Fall Down Seven Times, Get Up Eight!!

Let’s face it, we’ve all been down before. Life can become difficult. Marriages can dissolve, we develop health issues, we can’t get our kids to listen, situations at work becoming volatile...and sometimes we just hang around the wrong people. Despite what your personal situation might be, we have all felt like giving up. For some, getting back up is more of a struggle than it is to others. Especially if you suffer from a physical or mental health issue.

Truth be told, there is no twelve-step program to getting back up after being knocked down. The motivation in all of this relies on you. Giving up is your choice completely, no one can make you do it. Same goes for getting back up. Despite how damaging emotional blows can be, we are build to heal ourselves and carry on. Sometimes all it takes is looking at things from a much different point of view. 

If you’re down in a rut, there are some general guidelines you can use to take steps in recovering. First off, if it someone putting you down, or making you believe you are unable to attain the goals you set for yourself, REMOVE THAT PERSON FROM YOUR LIFE! Nothing good can ever happen if you live or revolve around negative situations and people. This will be harder done that said, but taking small steps to distance yourself from those people and situations will improve your life little by little. What people don’t understand is the affect words have on people. Once you remove the negativity, you can finally start to see the truth in your situation and can be responsible for your own accountability. 

If you are a person of faith, praying may be something therapeutic. Also, consider going back to church or becoming more involved in your church. The more you do for yourself, the better you will feel. Not only that but if you get involved in your community, doing things for others will naturally boost your mood and spirits. That is one of main reasons I love working in retail. Helping others makes me happy. Seeing other people get what they want makes me feel great. Going to work is therapeutic to me. Hopefully you can enjoy your job in the same way. 

Spend time with people who are positive or make you feel positive. Again, who you associate with does have an impact on your views and the way you feel. If you put positivity in the center of your social circles, you in turn will have a more positive environment to live and grow in. As a general rule, if you put good in you’ll get good in return. It really is all about how much you put into your recovery. Start with investing in yourself everyday. The cliche is true...If you don’t believe in yourself, no one else will. 

And lastly, if you feel even after all of this you can’t get back up, seek a therapist or counselor. Again, I cannot tell you enough how valuable someone else can be in opening your mind to making your life better. There is absolutely no shame in getting help and it may very well be the best decision you have ever made. I thoroughly enjoyed the stint I had with my therapist, and would definitely call her again if I felt my life was slipping into reverse once more. 

I’m going to leave you with some positive advice. Be the change you want to see. Despite what others may want you to believe, you are the owner of your destiny and are capable of going in your own direction. 

Sincerely, 

Marc

[mentalhealthsessionswithmarc]

YOU MATTER!!!

Hello and Happy Fourth Of July! Tonight I am writing an article for a friend in my support group who’s having an issue I am far too familiar with. We all, or at least most of us, put or try to put others first in our lives. It’s one of the best ways to live right. To live selflessly is something we all have struggles with. I am extremely fond of looking after others or doing what I can to make people feel important. It is important to me to see others happy. And also as someone who held a role as a parent and a spouse, I always thought of myself last. It was something that came to me pretty much as something of a reflex. I didn’t have to think about it. It wasn’t as much of a choice, it was what had to happen. They were the most valuable things in my life and I put them on the highest pedestal. The best way to show value, in my opinion, is through action. 

While these are all positive things and behaviors, there is also a line that crosses into unhealthy territories. Also, the recipient of your selflessness may be the type to resort to usury to further get what they want and to keep you in last place. This isn’t always true, but has been true for me in the past. While being selfless is great and brings me much happiness, there is a time and a place for you. Many people, myself included, did not acknowledge the moments where I should have done things for myself. 

There are always warning signs. For me, I was never content until my ex and all the kids had everything they needed first. It would sometimes be small. My shoes were falling apart at the seams, but if one of the girls wanted something, it was theirs. Same for my ex. Then there were times where I had to raise a fuss so I could get shoes. My pants were becoming threadbare, all my socks had holes, I was down to five pairs of underwear. There was a nagging sensation every payday....”Man, I need socks”...”Wow, my pants look like crap”. After bills were paid, I would try to get things for myself but either my ex needed something or the girls wanted something. Even though at times this infuriated me, I convinced myself this was okay and the right thing to do. Eventually I had to fight just to get $20 to buy clothing and basic necessities...I didn’t need anything fancy. What was on sale at Wal-Mart was all I needed. If my ex needed or wanted something the price was multiplied by a lot. What I should have done was put my foot down right there and fought for a change. But I didn’t and things got worse. 

What was once shoes and clothing now became missed oil changes for my car. Paying her phone bill at the cost of me losing my phone service. Driving a car with an expired inspection and dead tags. Fighting to have money for medication. Once I had to do without meds for 3 days and the side effects were horrendous. The girls had everything, my ex had a new ride, a growing wardrobe, and a working phone...plus cigarettes. I think now you can see where I am headed with this. 

To put others first is something that should be practiced. Also, it should be practiced with care. Your mind and body will tell you things. Once you start to become unwell, your conscience will remind you that you need attention. It could be anything from a small getaway to getting basic needs or a random want item like a new CD to listen to in your car. These are not bad things. It is okay to occasionally self-indulge. Go to your favorite restaurant once in a while, go see your best friend you haven’t seen in months, take a walk, do something that makes you happy. My advice to you is to listen to your conscience. I wish I had a long time ago. If putting others first is damaging you to the point where your health is fading, be it mental or physical, or you do not have the necessities to live properly, there is something wrong. A lot of times it is not you that is the problem. People receiving your generosity can become poisonous and suck the life out of you if you let them. Furthermore, you need to know it is NOT okay to have your resources whittled down nothing just for the sake of someone else. If you are having to make decisions between not having enough clothes and purchasing a want item for someone else, you need to take that time to end the cycle. Honestly, at the end of all of this, is you need to take care of yourself. If you do not have the resources to be healthy and to be a provider, you can’t provide at all. You have to be at your best to give your best. If your situation’s keeping you from being that person, you need to change the situation. These situations don’t always have to be materialistic....I have found myself lying or covering for my ex in certain situations that I also questioned. If you are lying or covering for someone doing something wrong, that is a sign you need to change your situation. You should never have to compromise your morality and integrity just to make someone look better. A healthy relationship would not require you to do that in any regard. Take a look around you. Ask yourself these questions: 

Do I have my basic needs? (Clothing, food, etc)

Am I having to fight to get my needs?

Am I degrading myself or are others degrading me to get what they want?

Am I at my best?

Can I become my best in this situation?

Am I being honest with myself?

Am I healthy?

And last, but not least: Am I ready to make a change?

If you had negative answers for most of these, you need to do whatever it takes to change your situation. The bottom line is you can’t put others first if you don’t have what it takes to do so. If your health is in the gutter, if you can’t provide for yourself, if you can’t attain happiness....you ultimately can’t do anything for anyone else. Sometimes it is okay to take time out for yourself. If you continue this cycle with yourself declining the result will not end well. I hit rock bottom because I decided it was okay to not have anything. I ended up in the psych ward because I kept everything in. I wasn’t being honest with myself...I blamed myself for everything that went wrong. I could barely function. I knew I was in an unhealthy situation, but decided I could make it. I was very wrong. If you feel you are in that kind of situation or that you are headed in that direction, I would strongly advise you to hit the brakes. Lack of self care will only lead you into a world of hurt. Despite what you try to convince yourself to believe, through it all your conscience will let you know what it is you need to do. Don’t ignore it. Take it as the first step to your recovery.

Until next time,

Marc

[mentalhealthsessionswithmarc]

Do They Really Understand??

Hello again, Tumblrs. Last night I received a message from a very dear friend of mine. In it she mentioned she was having issues in her relationship due to her partner and his family not appearing to understand what is actually going on inside her. I’m not the first to say it, but relationships are hard. Relationships also get a little harder when one or both parties have a mental illness. I have previously written an article on mental illness and relationships and I very much recommend you read that if you haven’t already. Today, I am going to focus a little deeper on the mechanics of an intimate relationship and give some advice on how to best maintain it when we have bad days when our illnesses seem to want to win. 

I am familiar with this situation all too well. When I was showing signs of illness and deterioration, I had little to no support system. My then partner spoke to me in the worst ways. Telling me I wasn’t trying hard enough, that I would never get better, and that I would end up with papers saying I’m legally insane. Then on the other hand, she would say she understood and that she too had the same issues, and that I just couldn’t handle being an adult. When we have a loved one with a mental illness, let me remind you that we have to accept them for who they are and for the illness they have. Not to define them by what is happening or what you believe is happening. It is just like having a physical illness, you can be sick and have better and worse days. To fully accept this type of relationship, you have to be willing to accept that there will be bad days and things you may not understand completely. 

Empathy is the key to having a relationship of any kind, especially one with a person who has a mental illness. For the party that takes on the responsibility of a person with a condition, you do have to accept and try to understand your partner when they don’t seem to make sense to you. It is hard for anyone without an illness to really understand what is going on when someone is outwardly becoming symptomatic. I have said it before, no one understands a person with a mental illness like a person with one. That’s why people who share an illness bond so well. That’s not saying a relationship between two people not sharing an illness can’t work. I have seen those types of relationships work as well. The key is building empathy. For the party that has no illness, that means asking the right kinds of questions. Did I offend you when I said this? What can I do to make things better? What do you need me to do to help you through this? What do I need to know to understand this? These kinds of conversations have to happen and you have to actively practice these things daily to make the relationship work. It is easy to negatively respond to someone who may be acting erratic without being provoked. Most people respond negatively to the things they don’t understand. It is quite simply put as human nature. We have to stop ourselves from engaging in negative behaviors before we say hurtful things. Once we feel it, hit the brakes and then start thinking of saying different things like the before mentioned questions. It is your responsibility to take on the challenge and to be the support system and the communicator required to make things work. 

Now onto the party with an illness. It is our responsibility to open up to our partners and try to explain what’s going on. We also have to take ourselves outside of our situations and realize that your partner may not see and feel the things we do. We have to actively fight our illnesses and not use them as a crutch or an excuse to undermine the responsibilities we have in everyday life and in context of a relationship. We have to practice what we have learned in therapy and usually the best thing to do is show what you have learned through therapy to your partner. The best types of partners are the ones who practice with you. Those who do this show the most longevity and the best empathy and rapport than any other relationships between two people not sharing an illness. If both of you learn together, you will in turn grow stronger together and learn how to handle each other. And also, group therapy and counseling is a great way to help you in your relationships. Those of us with an illness understand how hard it is to communicate our thoughts and feelings. It is our job and responsibility to learn and get the resources to become the type of communicator and partner we need to be. We can never get better if we do not try everything we can to achieve what it is we want in our lives and relationships. It is also to be said to make it known when you are having bad days so your partner can be aware and know what to do to not trigger you. You also have to let your partner know what your triggers are. People aren’t mind readers, so the only way they can know what is upsetting you is to let them know. In turn, we have to be mindful of our feelings and symptoms. We have to maintain ourselves and practice whatever method of therapy you have to go through. It is our responsibility to stay on our meds and to actively choose better and more positive behaviors and responses when we are not feeling our best. How can we expect our partners to treat us well if we aren’t treating them the same way? All in all, this is going to take a lot of trial and error on both ends. It won’t be easy, but in the end it will be worth it.  

This is just some food for thought. As always I hope this helps you and your relationships thrive. If you want more on relationships and mental illness, look up my article called The Truth About Mental Illness And Relationships. 

Signing off for now,

Marc

[mentalhealthsessionswithmarc]

When Your Body Betrays You. A Deeper Look Into Anxiety.

Hello and happy Monday to everybody. Today’s entry is dedicated to a lady from my support group. As a member of a group that deals primarily with anxiety and depression, a lot of the entries that go on here are about or related to these topics. Today, we are going deeper into the mechanics of anxiety and tell you what happens when your body is seized in panic and how you can help yourself.

This particular lady is showing a symptom of anxiety called chest tremors. Whether you experience them regularly, or if they are sporadic there is one thing certain...they are frightening. In a lot of cases people who experience anxiety-related chest tremors seek the assistance of a physician feeling they are a sign of something greater. Don’t let the name fool you, chest tremors are not isolated to the heart area. As anxiety rises they can spread and cause spasms in the rib cage and diaphragm. At some extremes, these tremors can be seen physically. That alone does not mean your case of the tremors are more severe, it is just how anxiety physically manifests for your body. Each person and each case can be different. What’s more is this is common. Chest tremors are one of the primary symptoms of anxiety even though there doesn’t seem to be a lot of talk about it. 

So, what causes these tremors? There is actually a lot going on in your body when experiencing these. These tremors, like any tremor, are the body’s response to stress and elevated stress. The particular stress hormone that anxiety creates in the body is a stimulant. The effect is kind of synonymous with an over consumption of caffeine. Have you noticed if you have ever drank too much coffee, soda, or energy drinks you may experience jitters and shakes? That is because caffeine is a stimulant and an overexposure to stimulants cause a chain reaction of nervous spams we associate with tremors. 

So when your panic rises, your body keeps producing these stimulant hormones and sends them directly into your blood stream. This creates the fight or flight response to the impending terror we feel. As our situation accelerates, so does the production of the stimulant hormones. Once the body has reached it’s threshold tolerance of the stimulant, it becomes something of a physical reaction. The body’s muscles spasm and lock. You’re in full seizure of panic. It is literally the same physical reaction the body has when overdosed with caffeine or any stimulant. What makes this worse is it isn’t just a physical reaction. At the same time when we’re going through this we are also being attacked with an active mental issue. There is a shift in the chemicals in our brains making us feel real terror and danger. It’s a powerful pairing of mental and physical responses. 

So now that you know what your body is doing, how do you help yourself? The best practice is through self care and awareness. Reducing and managing your daily stress is key to recovery. Find things you can do in your daily routine to help you find relaxation. Not only that, but practicing timed breathing exercises like the one I described in my entry on mindfulness is also very helpful. If you do practice the slowly paced breathing exercises while experiencing these tremors it may take at least 20 minutes to become completely calm and free of the tremors. Though that may feel to be a long time to wait, it is nothing to be concerned about and is completely normal. For those of us who experience these tremors on a more frequent cycle it may take much longer. I will also say that once you regain your composure over your anxiety, that it is key to not think about it. You can be aware that you have these tremors, but let it not be the primary thought in your mind. Let it pass and focus on what’s happening right now. Those of us that continually think and expect these attacks are more prone to getting them. Put it out of your mind and focus on what’s important right now, regardless of what that is to you. 

As always, I hope you all find this useful and helpful to your recovery and transformation into a healthier you. 

Marc

[mentalhealthsessionswithmarc]

New post from last night!

Help May Be A “Pet” Away!

Hello again, Mental Health Warriors. I am back with something a little offbeat. Chances are if you have been diagnosed with a mental illness, you may be all too familiar with the conventional forms of therapy and treatment. There is another remedy that may be just as effective for those with anxiety, depression, and PTSD. And chances are you may not have to look very far to get it either. Both doctors and scientists alike have drawn conclusive lines that pets provide a deep healing effect to owners dealing with mental illness. More over, there are a wealth of physical health benefits to being a pet owner as well. So what is this magic property that pets have on us? How do they work and what can pet therapy do for you?

This healing bond between animals and humans has been called The Pet Effect by some of today’s leading professionals. There is some real merit to this study as well. Animals do change the way we feel and think.  Research has shown that just petting your cat or dog releases a chemical called oxytocin to our brain and bloodstream. For those of you that don’t know, oxytocin is the anxiety-killing hormone our bodies release when calming down from an anxiety attack. When cuddling or holding our beloved pets, we strengthen an emotional bond. Emotional bonding is something that is critical for anyone with a mental disorder to have. For those that have very poor emotional or social support, loving and caring for their animals teaches them how to establish and maintain an emotional relationship. Also, while we’re engaging in the physical act of cuddling or loving, there is an equal chemical reaction happening in our brains. Our bodies start releasing endorphins as a result. As I had mentioned in a previous entry, endorphins are the “feel good” hormones our bodies produce that help us feel good both physically and mentally. This alone can alleviate the symptoms of depression. And speaking of depression, caring for an animal requires us to be active. If your pet is a playful sort, their energy to push and play with you is something of a gateway into therapeutic behavior. They require you to play back. Going outside to walk your pet, or playing catch, or just engaging in physical activity with them is a stress-relieving, depression killing exercise. To think about it in a psychological context, playing with your pet is an active practice in CBT. You are replacing your actions with positive behaviors leading to increased mood. And to tie in another part of mental health recovery I have mentioned before, exercise is a key weapon against mental illness. Just getting outside with your animal moving around is a form of exercise powerful enough to lift your worst spirits. Animals actively help you fight your illness. 

As I also mentioned before, there are great physical benefits to having a pet as well. The increased activity oftentimes leads to reduced blood pressure, cholesterol, and triglycerides. They also have been shown to reduce stress hormones in the human body. There is also a growing percentage of studies showing pet owners having a reduced risk of obesity, heart attack, and stroke. Some studies say pet owners live longer than those who don’t. But let’s not forget the one tried and true statement about pets we all have heard. They are your companions. You are never alone when you have a pet. They are indeed great listeners with not a single ounce of judgment and negativity in their veins. Therapist have conducted a study saying that subjects who vent to their animals have a higher recovery rate than non-pet owners because of the therapeutic qualities a listening pet does have. Many people vent things to their animals that they are afraid to say to other people in fear of judgment and retaliation. That companionship alone is one of the leading reasons why people with pets live healthier and longer lives. 

For those of you suffering from crippling/disabling forms of anxiety, depression, and PTSD, you can have a service pet for your mental health. It is actually recommended. There are therapy pets that actually help their owners stay on their medications by bringing it to them and they do other things as well. If you feel you may benefit from having a pet, be it a service animal or companion, talk to your therapist or psychiatrist. Chances are they will know what kind of animal will best suit your needs and can tell you where to go to find a trusty service animal in your area. Different kinds of animals can treat different illnesses. Find which one best suits your illness. It may be one of the easiest and best decisions you have made and can give you a life time of fulfillment and happiness. Having a pet is a long term commitment. Don’t let that scare you. Think of it as a long term commitment to yourself and your health. 

Until next time,

Marc

P.S.: Don’t forget to message me and tell which subjects you would like me to write about! I will tag you in my posts. 

[mentalhealthsessionswithmarc]

It’s Only A Matter Of Time Before It Gets Me!!

Once again I am here navigating the late night posts of Tumblr, this time with something new. Earlier today, a wonderful lady in my support group asked if I could help her with something called health anxiety. While this sounds weird, it is actually more common than you think. Health anxiety is oftentimes referred to as hypochondriasis, which is where the word hypochondriac comes from. Even though it is easy to label and judge someone as a hypochondriac the condition is definitely more complex than one might think. In fact, there is nearly 200,000 cases of health anxiety diagnosed each year. It has grown to be such a thing where an actual test and diagnosis by a primary care physician is mandatory. 

Now on to explain the mechanics of health anxiety and shed some light on how it works. As I said before, this condition is more complex than others give it credit for. In fact, there are two different forms of health anxiety: Somatic Symptom Disorder and Illness Anxiety Disorder. 

As the name suggests, Somatic Symptom Disorder focuses on the symptoms. People with this disorder have a hyper focus on the way their body feels. They “feel” symptoms in their body that give them fear. Sometimes, it is common and perfectly normal for the body to do unusual things. Normal body aches and pains may trigger someone with this disorder to think they may have developed arthritis, constant headache may be a sign of a brain tumor, a difference in heart beat may be a severe medical condition. With this disorder there is a sense of urgency and acceleration in symptoms to the worst possible scenario. They constantly feel their body is putting them in danger and they are at risk for a terrible disease. People with this form of the disorder as well as Illness Anxiety Disorder constantly see and switch doctors. They constantly seek reassurance and validation from a physician, but quickly switch doctors once they feel their diagnoses are not being assessed and validated properly. While the severity of the physical symptoms may vary, the psychological aspect of this disorder is what causes the most damage. The constant worry and panic in some cases have left the owner unable to function and enjoy everyday life. They are constantly living in fear of the things their body is telling them. 

And now for the second part of the health anxiety disorder, Illness Anxiety Disorder. It is this particular diagnosis that is synonymous with hypochondria. In fact, it is the same thing. This particular illness is where someone is fixated with contracting an illness. One particular example is someone who has a family history of cancer “waiting” on the illness to form in themselves. They honestly believe they are going to be victim of some form of severe illness. Usually people with this illness have a history of disease in heredity or have had an illness in the past. While there may be no physical symptoms, one may take “mild symptoms” like a noisy stomach leading to IBS, or being mildly forgetful at times being a precursor to Alzheimer’s, or a trembling sensation being Multiple Sclerosis. The acceleration and urgency are the same with this disorder despite the change in fixation. People with this disorder set up numerous doctor’s appointments, usually because their test results are normal and they are not satisfied with the doctors’ claims that the results are accurate. They hop from doctor to doctor in seek of a verdict that is more in line with what they believe they are suffering from. It is to be said that in today’s line of modern psychology, hypochondria is no longer seen as a diagnosis. If you do have this disorder, the proper term for it is hypochondriasis. 

Despite the severity and profound hopelessness that comes with this disorder, there is help. Usually, after enough rounds with a physician, they will send you to a mental health specialist. In fact, if you feel that your fixation with your health and illness is getting too far in the way of your everyday life, it is definitely time to schedule an appointment with a psychiatrist. While your body may not be under the kind of siege that you may be experiencing, health anxiety is not unlike any other form of anxiety. If left undiagnosed, it can be crippling and life altering. It is also to be said that you can suffer from anxiety and a physical illness at the same time, so there may be a real need to seek mental help as well as physically. 

Treatment is usually in the form of therapy. CBT, or Cognitive Behavioral Therapy is the most successful way to beat any form of health anxiety. For those of you who didn’t read or don’t remember my entry on CBT, it focuses on your thoughts, actions, and replacing those thoughts with more balanced and healthy responses and activities. Just like I have said with any kind of anxiety, HIT THE BRAKES when it comes down to panic. Stay in the moment. Practice slowly paced breathing exercises. Once you calm down from the panic you can then replace the negative thoughts with the perspective of what’s actually happening. A growling stomach will settle, a headache will go away. Be mindful of your surroundings and yourself. Also, as with other anxiety disorders, physical activity is another great weapon against it. Sometimes if your disorder is bad enough, antidepressants can be prescribed in addition to therapy. More important than anything when having this disorder...STAY AWAY FROM THE INTERNET! Most people who suffer from this disorder tend to have a fixation with looking up symptoms and other medical information on the illnesses and things they are fixated with. That only leads to accelerated worry and victimized thinking. The internet in this case is your enemy. Other than that, just learning to manage your stress in addition with any other anxiety defeating activities that you can practice in your daily life are the best way to combat this. For more tips on battling anxiety, I have a blog entry completely dedicated to anxiety called Me Vs. Me and I highly recommend you read that. Anything that can be used in fighting anxiety in general can be applied to this form of anxiety. 

As always I hope this shines a light on a very much misunderstood condition. 

Giving a HUGE thank you to all my new followers and to the readers I have had since day one. Keep sharing, reblogging, and spreading the awareness. 

SIncerely,

Marc

[mentalhealthsessionswithmarc]

Fight Back! Honoring PTSD Month.

As you may well know, June is PTSD awareness month. I have already made one article on this disorder, but today’s entry covers more of what you can do on your own to help combat this disorder. Just as a slight recap, PTSD diagnoses are very common in the US. We have about 3 million new cases of this disorder each year. Also, more common than the stereotypical case of the military form of this disorder are ones brought on by physical or sexual abuse, car accidents, or other traumatic events such as watching a loved one die. In fact, more women have this order than men. 

Despite what we do know about this disorder, why is it not everyone who goes through life-threatening or traumatic events end up with PTSD? There are many reasons why that may happen. Scientists and psychologists chalk it up to resilience and risk factors. Most people who recover from symptoms of PTSD in a short period of time have more resilience factors that those who suffer worse. Don’t worry, that doesn’t mean there is something wrong with you. Resilience factors are things like having a support group after the event, having a therapist or someone you trust to talk to whenever you need it, and having good adaptive skills. Some people know how to react better in bad circumstances and know how to validate their actions in the face of danger. Risk factors are things like already having a mental illness, having no social support, experiencing or growing up through trauma, getting hurt, or having to deal with extra stress post the traumatic event. If you have more risk factors than resilience factors, the chances of you having PTSD are much greater. 

Despite how inescapable this disorder may be, there are options that you can add to your treatment and medication plan. Having the ability to combat this disorder on your own puts you in a seat of power. Below are some things you can do to help your situation: 

Exercise: PTSD is a form of an anxiety disorder. So any routine regular exercise helps not only the body but the mind. Not only that, but it is very common that sufferers of the disorder also have insomnia. Increasing physical activity also reduces the effect of insomnia and allows the stressed brain the much needed sleep it needs. 

Practice breathing exercises when you feel in danger. Once your heart rate settles, you can assess your situation and realize the feeling of fear is not real.

Practice acceptance. Know that your symptoms aren’t suddenly just going to “get better”. Know that they can get better, but it takes time and practice.

Spend time with people you know and trust. Being able to talk about the things bothering you is one of the best coping strategies for dealing with this disorder. 

Set small goals for yourself and when doing tasks divide them in small manageable portions that you can accomplish them with ease and not get overwhelmed.

 Listen to soothing music or participate in calming exercises. Also, carve out some time to spend in nature or in places that comfort you or make you feel safe. 

Also, discuss with your doctor other options you can do for yourself when combating this disease. There is very much a lot hope for those of us with PTSD and more options have become available in recent times. In fact, more research and study is being put into this as we speak. 

On other note, I would most definitely like to thank everyone who has supported me and this blog. I have recently had an overwhelming surge of follows, reblogs, and likes. My hope is you continue to find value in these entries and to keep spreading the awareness. Hopefully together we can help one another and to spread the message to those out there who are suffering and in need of help that there is help out there. We can end the stigma. And if there are any topics I have not yet touched that you would like me to shed some light on, please send me a private message and I will write about it. This blog is just as much for you as it is for me. I hope others see this as a safe space. There is no negativity here, just life experiences and some tools you can use to help yourself and pass along to others.

Until next time,

Marc

[mentalhealthsessionswithmarc]

Eat Your Way Into Better Mental Health!

Are we really what we eat? Research strongly suggests that may be true. Especially so in the area of mental health. The same serotonin that is used to balance our moods is primarily manufactured in our gut, so eating healthy food that promotes the creation and distribution of this essential neurotransmitter is a must. There are other foods we can eat to reduce symptoms of other disorders. So what do we have to eat to gain these brain-strengthening benefits. Below are a few of the things you can add to your diet to help you improve your mood and your health. 

Whole grains: Even though there is a stigma against eating too many carbs in today’s society, the most important thing you can do is eat the RIGHT kind of carbs. Whole grains like brown rice, whole grain breads and pasta, oats, oatmeal, and whole grain cereal are just a few things you can eat that will have a direct impact on your mood. Unlike white bread, chips, refined sugars and grains, whole grains are complex carbohydrates. Consuming a balanced amount of whole grains in your diet will help even out your mood because it takes your body longer to digest it and it provides long lasting energy. Regular or refined carbs spike your blood sugar instantly, which leads to violent irregularities in mood swings. Another benefit of eating whole grains is it provides you a longer lasting sense of fullness, which can curb your appetite and promote weight loss. 

Omega-3 Fatty Acids: This, like any other nutrient is best derived from a food source. Fatty fish like salmon, anchovies, tuna, and others are great sources of Omega-3 fatty acids. These acids are directly related to producing the serotonin that your brain needs for mood stability. That is why doctors recommend fish or an Omega-3 supplement in addition to your medication or routine when diagnosed with depression. Not only that, but Omega-3′s are essential to heart health, so there are multiple benefits to eating foods that are high in this nutrient. 

Yogurt: Yogurt contains probiotics that encourage healthy bacteria to grow in the stomach. Research also suggests when we have an abundance of these good bacteria in our system, it provides our body with a breeding ground for serotonin production, which we all know is vital to our mental health. Remember, any gut-healthy food is also healthy for our brain and mental health. 

Fresh fruits: Fruits like berries, oranges, and apples all contain antioxidants that are essential in cell repair. They also contain nutrients and fiber that are essential in mood stabilization and promote a healthy brain. 

Dark, leafy greens: These are one of my favorites. Greens like spinach, romaine, chard, kale and collards are rich in iron, folate, and vitamin C. Remember from my previous blog, folate (Folic Acid) is an essential nutrient in fighting off symptoms of depression. A lot of people who are diagnosed with depression also have a deficiency in folic acid. Not only that, but they are also packed with brain-boosting Omega-3′s.

Eggs: Also packed with Omega-3′s, this wonder food also has an abundance of natural Vitamin D. Vitamin D is essential to the brain because it is the catalyst that helps convert the nutrient tryptophan in our bodies into serotonin. Not only that, but our bodies cannot absorb calcium without it. Not only that, but eggs are packed in protein, which is good for both the mind and body. 

Lean protein: Even though our brain is primarily comprised of fat and requires complex carbohydrates to fuel and function. The other source of energy and replenishment it needs comes from protein. Lean protein not only is healthy for the body but promotes the production of healthy brain cells and mood stabilizing chemicals. 

These are just a few things you can add to your diet. Just as important as eating better are reductions. Reduction/removal of caffeine, sugars, refined carbs, junk foods, alcohol, high-fat dairy, gluten, and other items will provide your brain and body with the healthy boost it needs. In conjunction, a balanced diet with exercise is key to having a healthy body and mind. When I took on my fitness challenge I started feeling a positive difference in just days. I encourage you all to try your own health and wellness challenge. It can be the easiest thing you do in overcoming your battle with mental illness. 

As always, wishing you all the best,

Marc

[mentalhealthsessionswithmarc]

The Truth About Mental Illness In Our Children.

Today we are going to touch base on an issue our society would most likely want to brush under the rug or run away from shamefully. The truth is mental illness is not only linked to adults, it is also found in our children. Honestly, in my opinion, I feel there is more of a taboo around mentally handicapped children than there is of adults. We have been aware of childhood mental illness since we were children ourselves. We choose not to talk about it, avoid it, or even fear it. The honest truth is there is nothing to fear when it comes to these kids. In fact, we have a lot more in common than you’d think. Maybe if we turned more attention to them than we do, these children could actually live better lives. Their parents also wouldn’t have to fear the public and society at large. This article is not only dedicated to the children afflicted, but the parents of handicapped children, and expectant parents of an affected child.

In recent times, the term mental retardation has been substituted with the phrase, “Intellectually disabled”. That term is more accurate to the way the illness works. When doctors go into determining if your child has an intelligence disability, they have to meet certain criteria. The mental factors are how quickly they catch on to learning things, delay in speech, and other behavioral habits. Then there are physical habits they also have to meet. They rate the child’s ability to feed themselves, use motor skills, and other factors. If your child has been deemed intellectually disabled the child has met a restrictive criteria on both mental and physical aspects of the disorder. If your child meets the restrictive mental criteria but not the physical terms, your child will not be labeled.such. However there is help out there for finding resources for your child whether he or she is fully disabled or not. Sometimes signs of disability are not present at birth or infancy. Sometimes symptoms do not manifest till the child is almost ready to start school. Luckily most states have programs for helping children with mental disabilities learn. Remedial classes and special education programs have grown and become more successful in most schools across the globe. The chances of your child succeeding academically are better than ever. 

Let’s get into the demographics of mental retardation. About 2 to 3 percent of Americans are born with mental retardation. Now, the causes of the actual disorder are varied and can’t be pinpointed to one thing. It could be things like pregnancy complications, fetal alcohol syndrome, pre-birth trauma, Fragile X Syndrome and other causes. Sometimes, mental retardation can happen after birth. There are other forms of illnesses that fall under mental retardation. The next most common form is the Autism Spectrum Disorder, then Down Syndrome, and Cerebral Palsy. It is said that 1 in every 100 children are born with autism. Out of that group, boys are the most likely to come down with the disorder. While there is no cure for any of these diseases, doctors are gaining more experience when it comes to treatment. Now there are more options for mental, emotional, physical, and occupational therapy. Also, family counseling is available to help the parents. 

Childhood mental retardation is no different than any other mental disorder. There are varying degrees of severity, and some are even able to gain a normal life. There are some who can live independently as adults and have families. Even when it comes to worst of cases there are care plans, medications, doctors, and support groups for child and the family, All you have to do is ask the physician what resources are available to you. Another pro tip is to research your child’s condition as much as possible to be the best advocate for your child. The more you know, the better you can work with the doctors and therapists to create the best possible support system for your child. Also, if you have a child with any of these disorders and wish to have another child, consult your family therapist and doctors. There is advice now for parents with disabled children who can guide you in your next journey and also tell you your odds of having another child with the same or similar disorders.

There is more hope out there than you know for you and your child. I hope this sheds some light on this often shunned subject matter. These children need your support, just like anyone who has a mental illness. They are not unlike any other children. They need your love and support just as much. My hope is in the future there will be an environment of acceptance for any and all children suffering from any of these diseases. Remember, they cannot help what they were born with, but you can help how you view and how you allow others to view them. Let’s end the stigma on this issue and allow these children to be equal to all others. 

Please reblog if you support or to spread awareness!

Thanks,

Marc

[mentalhealthsessionswithmarc]

Why Do I Need A Routine?

It’s inevitable. We’ve all heard it before from the doctors who’ve seen us to the therapists we speak with on a regular basis. They all mention and push the almighty routine. Why is it mental health professionals swear by this practice? What does it do for me? What benefits do a routine have for someone who has issues with mental health? There are actually several merits to practicing a good routine that go unnoticed by many people. I am going to shine a light on a few of them and maybe afterward you will be inspired to embark on one of your own. 

Truth of the matter is a proper routine is essential for pretty much anyone, regardless of mental health. The human brain processes so many things at once it relies on habit to stabilize itself in order to function. When you have a mental illness, your mind lacks the structure it should normally have. So by building a structured routine you are essentially training your brain to operate in a much healthier level. These routines don’t have to be unforgivably detail oriented. Start with simple things that can add to your life and once you start to practice these things, you will notice both a physical and mental benefit. Most people overlook the simplest, yet most beneficial things they can actually do for themselves when trying to find a routine. Others can’t wrap their heads around the fact they need to take time for themselves, or just to practice self care. I know, I used to be one that didn’t do either. Here are some things you can do or add to your new routine. 

At the top of my list is carving out a proper time to sleep. Without a good night’s rest, it’s going to be hard to tackle anything that comes at you the next day. If you are struggling with your symptoms, lack of sleep only makes them worse. Most doctors suggest the average adult should get ten hours of sleep a night. However, for most of us, that is a rather hard feat to attain. A healthier, more  realistic goal would be to shoot for eight or nine a night. Doctors say anything less than nine hours of sleep negatively impacts the cognitive functions of your brain. Along with sleep time, you need to also set a bed time and waking time. Most doctors see massive improvements in patients that practice a set schedule in just weeks and this is one of the biggest pillars of any routine. Also, just as paramount to sleep is physical activity. It doesn’t have to be aggressive, but a simple twenty minute cardio session three or four times a week is extremely beneficial to your physical and mental health. Also make sure you plan out the days you do exercise to keep your schedule balanced. Carve out when you get your household chores done, when you prep your meals, and when to have quiet/recreational time. Also, just as important, is developing your social health. Set time aside each week to go out with a friend, invite people over for dinner, or just treat yourself at a nice diner or cafe. A lot of us rely on social media to fulfill our social needs, but it does not give you the same benefit of actually communicating or bonding with someone. You do need to get out and be around other people. Make sure you make that time at least a couple times a week. 

All in all, it is impossible to plan for everything. Don’t go into micromanaging your time. Just set small goals and follow through. Slowly develop your routine and fine tune it over time. You can start with something as simple as setting a bedtime. From there you can set your alarm for a waking time with the proper amount of sleep you would need. Build off of what you know will help you . The biggest thing to remember is the busier you are, the less likely you will fall back into old habits. Most people with mental illnesses that lack a structured routine have an overabundance of idle time. It is usually in these moments where they go back into self-harming behaviors. Same is true of people with substance abuse issues, too much time on their hands usually equals a relapse. The more you practice a routine, the more likely it is you can regain control over your illness and your life. Routines have done wonderfully for me and I can tell you from experience they are more valuable than you realize. 

Wishing all a healthy and happy weekend,

Marc

[mentalhealthsessionswithmarc]

The War Isn't Over: The Truth About PTSD.

Sleepless nights, frightening flashbacks, unsilenceable internal horror...everyday is the same day repeated. The crippling illness that overtook over our bravest armed forces is no longer exclusive to just themselves. I am talking about PTSD, Post-Traumatic Stress Disorder. Unfortunately, the spread of this disease is quite common. About 3 million Americans are suffering from this disorder. Today, I am going to shed light on what causes this it and what you can do to help yourself or someone you love deal with this very painful battle.

As the name suggests, the owner of this illness has been the subject of past trauma. In most cases the trauma was endured as a child, be it from physical/sexual abuse to something more personal, like witnessing a loved one die. Furthermore, anyone experiencing a near-death encounter is also a more likely candidate for this disorder. Then there is the classic stereotype. Soldiers who have seen too much, endured pain beyond the threshold of the human body. These people have seen death in the most personal scope...so much they cannot unsee the things that have happened. There are also police officers that retire from the force due to this disability.

However, in today's society, it appears that women are the leading owners of this disease. I actually know a few girls who have PTSD, and their stories are similar and very relatable to the causes listed above. The causes don't necessarily have to be as gruesome as the above mentioned traumatic events. Something as common as a car accident can be the root cause of PTSD.

Now that we know some of the causes of this disorder, let's pinpoint some of the classic symptoms of this disorder. The symptoms may not always be chronic, but usually the first signs manifest about three months post the event. Sometimes it can hold off as long as a year after. PTSD affects the owner on a few different levels.

Re-Experiencing Symptoms: Re-experiencing can be anything from flashbacks, nightmares, uncontrollable thoughts of the event, or extreme sensitivity to words or other stimuli that causes a breakdown.

Avoidance Symptoms: These include avoiding people, places, or things that were involved or related to the event. Also, avoiding conversation that reminds you or pertains to the event.

Arousal & Reactivity Symptoms: These are the symptoms that most likely collide with your everyday life. The feeling of being on edge, violent, angry outbursts, being easily startled, and never being able to sleep. During the height of these symptoms your ability to function plummets quickly.

These are the most common signs and symptoms associated with this disorder. This is not something you can self-diagnose. However, if you feel you may be suffering from PTSD, please consult your doctor so you can get checked out for it.

When it comes to treating PTSD, antidepressants are prescribed along with extensive therapy. Usually psychotherapy or group therapy is most effective in treating this disorder. Also, exercise and creating a daily routine are essential to regaining balance to your life. Also, goal setting to help build better coping skills is well advised. Do keep in mind that your condition will get better gradually, not instantly. Stay in the moment and tackle you obstacles one at a time.

Until next time,

Marc

[mentalhealthsessionswithmarc]

Supplementary Mental Health Treatment: When Prescriptions Are Not Enough.

It’s not uncommon. How many of us feel we need more than just the prescriptions and treatments the doctor ordered? That struggle is real for a lot of us. I remember during my decline I was taking every medication properly, tried acting on my doctor’s advice, tried pretty much everything that was thrown at me and yet, I still didn’t feel the change I needed. Sometimes we do need more than what’s prescribed and that is not a bad thing. It’s nothing to be ashamed of. The depth of your illness pretty much determines what it is you need to have in order to improve. However, we don’t always know what it is we can do to fortify ourselves and get on the right track. We often feel that there is no hope and we have to accept that we will never get better. I am here today to tell you that is simply not true. I am going to tell you some practices and supplements you can add into your daily routine that can help whatever it is you are suffering from. 

I know there are ads out there saying you can replace traditional treatment and therapy with all-natural alternatives, but in my opinion that is too risky. My focus today is on complementary alternatives you can use with your routine medications and treatment to help achieve your next level of mental healthiness. Now, I will advise you to seek the consult of your doctor before adding any supplements to your medication chain. Even though there are benefits to each item, there may also be reactions with your medications that can be extremely harmful to you. It all depends on the type of medications you’re on and your body chemistry. There are also physical supplements that can be added to your daily life. Let’s cover those first.

At the top of the physical chain is something we hear every doctor say. Exercise is the leading top physical supplement to medication and therapy. Long story short, exercise doesn’t only keep your body healthy, it keeps your mind healthy. Usually in every study of mental illness, despite diagnosis, there is a recommendation of regular physical exercise. Exercise is a key weapon against any mental illness. Alternate to exercise is yoga. There are many studies that back the power yoga has on the mind. It increases your focus and stabilizes the mind and body as a whole, which is instrumental to overcoming any mental illness. And to piggyback off of the mindfulness benefits of yoga, meditation is highly recommended. I have a whole article on mindfulness and the benefits of meditation. Anything that exercises the mind and body is the enemy of mental illness. Adding one or all of these into your daily routine should have quite an impact on how you feel both physically and mentally.

Now for the dietary/herbal substances. Most of what I am about to list here can be found in any over the counter pharmacy aisles at your local drugstore or supermarket. As innocent as they may seem by themselves, they could have negative interactions with the medications you are taking. Some herbs/vitamins don’t mix chemically with certain pharmaceutical compounds. Please consult your doctor before adding any of these to your pill chain. Keep in mind the FDA has not approved or sponsored these claims but scholarly studies by scientists in this field have shown some merit.

Omega-3 Fatty Acids: It has been shown that Omega-3′s are essential in promoting the vascular health in the brain. In some instances doctors have used concentrated Omega-3 shots to help control severe outbreaks of psychosis. They say this practice helps prevent the patient from suffering dementia years after. 

Chromium: Research has shown that in a certain cases the use of chromium has aided in reversing the effects of depression. Usually those who have been put on chromium experience an increase in appetite amongst other therapeutic benefits. So far chromium supplements have little to no risk associated with them.

Folate (aka Folic Acid, Vitamin B9): Some research shows that people with depression and dementia exhibit a low folate level in the blood. In recent times there has been a prescription form of this vitamin made to help these patients. Ask your doctor about using a folate supplement in addition to your other meds. It has been said that adding this element back into your body has shown better signs of mood recovery.

Ginkgo Biloba: Nevermind the memory-saving claims of this herb. It has been more helpful in restoring focus to ADHD patients. Most people with ADHD that try this supplement in addition to their normal routine see a vast improvement in their situation. 

There are many more, but that would take a whole blog in and of itself. These are just a few natural supplements that have been proven to help certain conditions in recent times. These are also the safest that I can tell as few negative interactions have been associated with these. Despite the recommendation, please consult with your doctor before adding these. Also you may want to ask him/or her about different supplements that may be more tailored to suit your illness and body. You never know what options are open to you till you ask. 

As always, I hope this shines a better light on how you can further help yourself.

Marc