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10 Ways To Take Care Of Your Mental Health

May 14, 2014 By

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1. Put yourself first from time to time. I’m not saying you should abandon your children in a deserted warehouse while you go off on a Mediterranean cruise. I’m just saying that sometimes it’s OK to take yourself out for coffee or go for a run – whatever it is that you like – even if it means <gasp> making your kids wait for whatever they want.

2. Stop and smell the roses. I mean that literally – if you see something beautiful, slow down and give yourself time to appreciate it. There is a small patch of tulips about three minutes’ walk from my house. Every Spring, my heart is lifted by the sight of them starting to bloom. Even on my worst days, when I feel horribly depressed, looking at the tulips has the power to uplift me.

3. Exercise, even if it just means going for a walk around the block. When you are in the depths of desperation, exercising might be the last thing you want to do, but it is almost certain to help. There are physiological reasons why physical motion helps people who struggle with mental illness.

4. Start your day with an accomplishment. For me, this means going for a run. For someone else, it might be finding a recipe for dinner or putting on a load of laundry. It doesn’t have to be big: for a period of time last summer, the simple act of brushing my teeth counted as an accomplishment.

5. See a therapist. Many people see this as a sign of shame or weakness, but honestly, it’s fine. Life sometimes throws things at us that we cannot and should not cope with alone. I’ve been seeing my therapist for almost four years now, and my only complaint is that I took so long to take that step.

6. Be aware of your self-talk. People who struggle with depression or anxiety have very strong powers of persuasion, and they persuade themselves to believe all of the wrong things. Negative self-talk can send a person into a downward spiral faster than the speed of light.

7. Recognize that sometimes it’s OK to fall apart. You don’t have to be strong and composed at all times. If life is overwhelming you, take yourself to a safe place and cry big, fat ugly tears.

8. Get enough sleep. This can be a tall order, since depression and anxiety seem to go hand-in-hand with insomnia. There are various strategies that can be used to help you relax. My therapist taught me the technique of tensing and relaxing all of my muscles, one body part at a time. That works quite well for me. Someone else might prefer visualization techniques, reading or listening to relaxing music. The point is that if you struggle with sleep, you need to try and find something that will work for you. The world is a frightening place: it’s even scarier when seen through the fog of sleeplessness.

9. Eat properly. Again, this means different things to different people, but you need to fuel yourself properly to function well both physically and mentally.

10. Know that mental illness is not a source of shame. It’s not something that you can just snap out of, it’s not your fault and it’s not something you should feel bad about. It’s an illness, just like any other illness, and it should be treated with the same respect. Recognizing that can help you come to a greater sense of acceptance for yourself.

This is an original post by Kirsten Doyle, written for Mental Health Blog Day.

Filed Under: anxiety, Depression, Mental Health, Mental Illness Tagged With: , , , , , , , , , , ,
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Embracing The Pain

May 5, 2014 By

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Yesterday I ran a half-marathon. A race report will follow later this week, but for now I will say that it was an excruciating race. I wasn’t on top form going in, and I had some serious issues with dehydration in the latter stages. But still, I dug deep and found what I needed to finish.

Getting home seemed to take forever. I had to take public transit from the finish line back to the start, where my car was parked, and then I had a thirty minute drive home. By the time I hobbled through my front door, serious muscle pain had set in. After my shower, I put on compression socks (compression socks are my saviour), poured some much-needed coffee and settled myself on the couch for a good long layabout session.

My husband walked into the room and looked at me with some amusement. Nothing new there, and to be fair I probably do look a little funny in the throes of post-race agony.

“Do you think I’ve earned the right to complain?” I asked him, looking at him beseechingly.

“No,” he said immediately, “And I’ll tell you why.”

I settled back, prepared for a long discourse. My husband’s explanations will not be remembered for their brevity.

He explained that basically, I had brought this pain on myself. I had voluntarily participated in this race, knowing full well that I would be hurting afterwards. He reminded that I had even made reference to the pain the previous day, before the race had even happened. Pain was a foregone conclusion, and I knew that when I signed up.

OK. It sounds a little unsympathetic, but I have to admit that he is right. I never sign up for these races expecting to feel like I’ve been lying in the sun doing nothing.

“That’s true,” I said to my husband, a little grudgingly.

“Number Two,” he said, holding up two fingers.

Oh boy. There was a Number Two?

Number Two, the pain was a result of a great accomplishment. I had trained hard, I had dug deep, and I had achieved something that I should be proud of. The pain was my body’s way of telling me how I could be better and stronger. Therefore I should bask in the glow of what the pain represents, and I should embrace it. Even though it might hurt, it was building me up.

Well, that made me feel good. It certainly helped put things into perspective. It’s not like I was in pain after, say, falling on the ice or being in a car accident. I was in pain after finishing a half-marathon. And even though I didn’t have a great race, that is something to be proud of.

There was a Number Three. If I participate in a half-marathon and then complain about it afterwards, what message am I giving to my boys? We want them to be able to stretch themselves beyond their comfort zones, and we want them to think of that as a positive experience. Acknowledging pain is fine, but the focus should always be on the accomplishment and the experience.

Well. Just goes to show that if you ask your husband a flippant question, you might get an in-depth response that is filled with insights. I’ll still complain at least a little bit, but this whole conversation has made me look at post-race pain in a whole new way.

Thank you, husband.

This is an original post by Kirsten Doyle. Photo credit to the author.

Filed Under: Pain, Race, running Tagged With: , , , , , ,
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Rebuilding

December 20, 2012 By

Today’s post is in honour of a very special person on a very special day.

I have known Margie for about a decade now, and in that time both of our lives have undergone some dramatic changes. We have leaned on each other through difficult times, celebrated accomplishments and engagements, and we’ve both resorted to “tough love” when the other one has been caught using negative self-talk.

Margie and I have never met in person, but we have spoken on the phone, we have exchanged many texts and literally hundreds of emails, and I once watched Snakes On A Plane vicariously through Margie (we instant-messaged through the entire movie while she watched, so I followed the plot without having to actually see the film).

When Margie’s life imploded a few years ago, I was there for her as best as I could be.

And when she started to rebuild her life – showing the most incredible strength, courage and determination – I was her enthusiastic and very willing cheerleader.

Today, Margie is going to the University of Arkansas at Little Rock to receive her Bachelor’s degree. She has worked incredibly hard to achieve this, and she has done it while parenting her two boys, holding down a full-time job, and building a solid relationship with her husband-to-be. Not to mention that she done all of this while building herself up from the inside.

I am truly honoured to be able to count myself among Margie’s friends, and I am so grateful that she has allowed me to be along for the ride from then to now.

Congratulations, Margie. May this amazing accomplishment open many doors for you.

(Photo credit: CarbonNYC. This picture has a creative commons attribution license.)

Filed Under: Accomplishments, Friendship, Graduation, Rebuilding Tagged With: , , , , , ,
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Autism: The Good, The Bad And The Ugly

November 28, 2012 By

When my firstborn son was first diagnosed with autism five years ago, the force of it all was like a kick in the head. I honestly did not know how I was going to live the rest of my life as an autism parent, especially with the doom-and-gloom picture that was presented to us by the diagnosing doctor.

But life has an uncanny way of continuing, no matter what. We adapt and survive, and sometimes we even manage to see the positives in a situation that is, by most people’s standards, less than ideal.

The Good

* Every moment of accomplishment is a cause for celebration. I have a true appreciation for what most people think are “the little things”.

* My son can problem-solve rings around the rest of us. His thinking is at times very effective while also being wayyyyy out of the box. It offers a whole new perspective on life.

* My two boys have a healthy amount of sibling rivalry going on, but they also have a great deal of love for each other. My younger son’s empathy and kindness toward his brother that has to be seen to be believed. It makes me well up with tears every time.

* Let’s face it, many kids with autism are computer geeks. And it’s very handy having a built-in computer geek.

* I believe that having a child with autism makes me a better and more patient parent.

* Kids with autism can have funny, quirky senses of humour that take you where you least expect to go.

* Hugs from kids with autism can be the absolute best.

The Bad

* When my child is trying with all his might to express something and doesn’t know how to, the look of frustration and desperation in his eyes is heartbreaking.

* Sometimes my younger son tells me that he wishes his brother didn’t have autism. There are no words to describe how that feels.

* Autism is unbelievably, phenomenally exhausting, and that’s just for me. I cannot imagine what it must sometimes be like for my son.

* There is a lot of frustration involved in advocating for my child in the school system. The vast majority of teachers are genuinely good and caring people who mean well, but a lot of them just don’t get it.

* I worry about my son’s future every single day. Will he ever be able to brush his teeth and take a shower independently? Will he ever learn to look both ways before crossing the street? Will he be bullied in high school? Will he be given the same opportunities as other kids? Will he be OK when, someday, I am no longer here?

The Ugly

* There are holes in the drywall from all the headbanging incidents. They are not pretty.

* We are frequently the targets of people who stare and say rude things. They are not pretty either.

* As much as I think that autism has made me a better parent, I am only human, and sometimes I lose it. Big-time. I slam things and scream like a banshee.

* Sometimes, I have to battle my son’s autism and my depression at the same time, and it’s such a battle. I teeter on the edge of these big black pits of despair, and it is absolutely terrifying.

(Photo credit: Kirsten Doyle)

Filed Under: autism, Brothers, Children, family, National Health Blog Post Month, parenting, WEGO Health Tagged With: , , , , , , , , ,