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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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Holiday Season Survival Tips For Autism Families

November 28, 2013 By

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We have reached the time of year when Christmas decorations come out and people start talking about how much Christmas shopping they have left to do. In my case, I still have to do 100% of my Christmas shopping left to do. That percentage is not likely to change until about a week before Christmas.

Christmas also means spending time with people, going to different events, making sure the Santa picture gets taken – all of that good stuff that gets a little bit overwhelming. If it’s overwhelming for me, I cannot imagine what it must be like for a child who has autism. And so I asked a group of autism parents what measures they take to ensure that they – and their kids – get through the holiday season intact. Here are their responses.

* Schedule everything out. Avoid scheduling too much for one day, and ensure that the schedule includes breaks.

* Do a visual schedule and/or social story for each day that something is happening.

* Tie a knot in the end of the rope and hang on!

* Do what works for your family and don’t compare your celebrations to anyone else’s. Remember that all those Pinterest and Facebook pictures are snapshots of one posed instant and do not mean that everyone else has their act together. Dare to send a Christmas picture of your kids pulling each other’s Santa hats off and poking each other with candy canes.

* Do not let your relatives turn the holiday gathering into an annual progress/lack-of-progress check on your autie. Refuse to be quizzed and just pour another round of drinks.

* Appreciate the fact that your autie doesn’t care about the presents. Know that you’re giving him plenty that can’t be wrapped up — like permission to play Raffi’s Christmas album 24/7 all December. Priceless.

* Go at your kid’s speed. When it’s time to call it quits, call it quits, even if that means it takes three days to open Christmas presents.

* Try to minimize sensory input to avoid meltdowns.

* Have a quiet room your autie can retreat to when everything gets overwhelming.

* Do not insist that your autie open all of his presents at once. Let them set the pace.

* Limit the number of parties you go to with your autie. Make arrangements to leave early if you need to.

* Bring his favorite food with you, so he has something to eat if he can’t tolerate any of the party foods.

* Ask family members to remove all those wire and plastic pieces from the packaging of gifts they are giving to your child. That way, your child can just open the present and take it out.

* Take two cars if possible, so when the autie is ready to go, one parent can stay with the other kids.

* Bring familiar stuff, especially if festivities will be in an unfamiliar place. That could be a toy, or a favourite cup or plate to use.

* Don’t feel guilty about not having a Norman Rockwell Christmas. Have a Christmas your kid will enjoy, not what everyone else thinks it should be. Christmas is for kids including ours.

* Don’t be afraid to stand up for your child “just because it’s the holiday”. You and your child shouldn’t have to put up with someone’s crap just because you only see them on the holidays.

* Ask people to come to you. Other people may not have “autism friendly” houses, so it may be easier to host everything at your house. This works better for small families.

* If you have a large family, it might be easier to let someone else host the festivities. That way, you and your autie can leave if things get overwhelming, which is easier than kicking guests out of your house.

* If you have one of those families that doesn’t get along, don’t feel bad about not spending Christmas with them. Stress is not good for our kids.

If you have any tips of your own, please add them in the comments!

This is an original post by Kirsten Doyle, which input from some amazing autism parents.

Filed Under: autism, Christmas, family, Holidays Tagged With: , , , , , ,
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Part Of The Family

August 13, 2013 By

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When my father-in-law died a little more than ten years ago, things were a little overwhelming. I was almost four months pregnant with my older son and my brain was in a fog. On top of that, I found myself meeting most of my husband’s extended family for the first time, en masse, at the funeral.

In most families, this would mean a few cousins, uncles and aunts, and maybe the odd niece or nephew. But while my husband’s immediate family is small (he is one of two boys), there are several aunts and uncles, and dozens of first, second and third cousins, plus their respective husbands and wives, boyfriends and girlfriends. There are so many of them that it took several weddings, funerals and christenings before I could remember all of their names.

At this particular gathering – my father-in-law’s funeral – it was all too much. Don’t get me wrong, my husband’s family are lovely people, as are their families. But in my pregnant, emotional state, it was overwhelming to meet so many new people at an already stressful event, and to try and fit in as the newest member-by-marriage of the family.

This was exacerbated by the fact that we also announced my pregnancy to most of the family that day.

You know how it goes. “Hi, I’m Kirsten. By the way, I’m popping out a baby a few months from now.”

OK, it wasn’t exactly like that, but you get the picture.

At the post-funeral shindig at my mother-in-law’s house, the alcohol flowed freely. This is an Irish family, after all. You can’t give a beloved Irish patriarch a decent send-off without drinking a few toasts in celebration of his life. I so badly wanted to grab a bottle of red and retreat to the nearest corner, but I didn’t think my unborn child would appreciate that. I halfheartedly drank some orange juice and then wandered through the crowds to the dining room, where the food had been laid out. I might not have been able to drink, but I could sure as hell eat. As soon as the morning sickness wore off, there was no end to my appetite.

The food looked lovely. My mother-in-law and her sisters had made some appetizers and heated up lasagna, and there was food that looked as if it had come straight from the catalog for Subway sandwich platters – which wouldn’t have been a bad idea, given the number of people there.

Sadly though, I couldn’t eat it. In spite of the variety, the beautiful presentation, and the fact that the table was virtually collapsing under the weight of all the platters and salad bowls and casserole dishes, there was absolutely nothing there that I wanted to eat. Contrarily, all I wanted was Taco Bell, which was strange because when I was in a non-pregnant state, Taco Bell food had always made me gag.

In spite of the snow, I went outside. There was nothing else for me to do. I couldn’t drink, I couldn’t eat, and I was all peopled out. Standing by myself in the snow was just what I needed.

The crisp cold air must have done something to clear my head, because after a few minutes, I suddenly felt OK. I went back inside, ate some of the food that just minutes before had turned my stomach, and spent time with the family, my family, the village who would become a part of raising my child.

This is an original post by Kirsten Doyle, published in accordance with my disclosure policy.

Photo credit to ellieward90. This picture has a creative commons attribution license.

Filed Under: Death, family, First Impressions, Pregnancy Tagged With: , , , , , , ,
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Note To Self

April 22, 2012 By

 

I am participating in the Health Activist Writers Month Challenge, in which I publish a post every day for the month of April, based on health-related prompts.

April 22 – The things we forget: Visit http://thingsweforget.blogspot.com/ and make your own version of a short memo reminder. Where would you post it?

A few nights ago I was late getting home from work because of a delay on the subway. This meant that after a day that had already been long and frustrating, I had to compress the evening’s usual chores and and activities into a shorter amount of time. As soon as I got home, I started doing what I needed to do, without giving myself any time to unwind. I efficiently moved from task to task, supervising homework, getting the laundry on, preparing packed lunches for the following day, eating dinner that, thankfully, my husband had already made.

I was stressed about the time, trying to get everything done and still get to bed at a reasonable hour. When the kids were slow to put on their pyjamas, I was a little more brusque with them than I really needed to be. Later, after they were sleeping, I prepared the coffee machine for the morning, as I always do. While I was measuring out the coffee, I accidentally spilled a little bit of it on the kitchen counter.

And I totally lost it. That little bit of spilled coffee turned out to be the straw that broke the camel’s back on that particular day. I didn’t get mad and throw things, but I broke down crying. I sat down and put my head on my desk and just sobbed. For those few minutes that I lost control, the coffee represented the general disarray of my entire life.

When it was all over, I inevitably felt a little foolish. A meltdown over spilled coffee that took all of three seconds to clean up? What was that about?

The truth is that all of my concerns about that evening had been about inconsequential stuff. So what if I was half an hour late getting home? It wouldn’t have been the end of the world if the kids had been fifteen minutes late getting to bed. That load of laundry could have waited until the following day. I could have set up the coffee machine in the morning.

But instead, I allowed myself to get absolutely wound up over things that really didn’t matter. And when you consider all I have to deal with that does matter, that seems counter -productive. Very often I am so overwhelmed by my full-time-job-mom-of-two-with-special-needs-child existence that the slightest things can just feel like a major catastrophe to me.

Sometimes I need a reminder to pick my battles, and avoid getting stressed about things that, when it comes right down to it, have absolutely no bearing on the quality of my life. I need to learn how to let the little things go so I can devote more of my energy to the big things.

And I shouldn’t pet the sweaty stuff, because that’s just gross.

(Photo credit: Kirsten Doyle with a little help from http://wigflip.com/superstickies/)

Filed Under: Health Activist Writers Month Challenge, Letting Go, life, Meltdown, parenting, WEGO Health, Writing Tagged With: , , , , ,