Category: Bipolar disorder

‘How I deal with Anxiety and Depression’ – Guest post by Ashley Owens at Generally Anxious

~ Eleanor Segall ~ Leave a comment
This guest post was written by blogger Ashley Owens at Generally Anxious http://www.generallyanxious.com
You can find her on Twitter at @genanxious. Ashley is also an author of a mental health novel.
Here, Ashley talks about her experience of anxiety and depression and how she deals with it. We thank her for contributing such an enlightening post!
I have dealt with anxiety & depression for over 30 years. It’s been an exhausting and sometimes sloppy ride. The most important thing I’ve learned is to cope. In my case, if I attempt to ignore (yeah right) or fight anxiety & depression, it gets worse. Instead, I am learning to live with them.

Check in with yourself daily.  Life can move pretty quickly.  Every day, I take the time to recognize how I’m feeling, and make adjustments as needed.  EVERY DAY. As a diabetic takes their blood sugar and adjusts their insulin amount accordingly, if I am tired, nervous or sad, I make sure to take it easy on myself. Take baby steps, one step at a time through the day, and be honest about how much I can accomplish, without over extending myself. I am not a superhero, and no one expects me to be (except my dogs).
Treat your body well.  ‘Comfort food’ got it’s name for a reason.  However, if I don’t moderate the amount of junk food, alcohol, late nights, or sloth-like behaviour, I end up feeling worse, triggering anxiety & depression.  I try to get a good night’s sleep, take my vitamins, eat vegetables and be active every day, as best I can.  Full disclosure: cheesecake is my favorite food, so I certainly love eating things that aren’t necessarily good for me.  And I allow myself to, in moderation. 
 
Do not trivialise your hobbies. I love listening to music, exercising, reading books, snuggling with my pups. These are some of the things that make me happy, so it is worth the time to enjoy them. Contributing to your happiness enables you to deal with real life: chores, school, work, conflict. More importantly, happiness makes us a better friend, co-worker, daughter/son, spouse, person.
Am I a master at all of this?  Not. Even. Close.
Make a small checklist.  As a daily reminder, write down a short list of questions that will indicate if you are taking proper care of yourself.  For example:
  • Am I getting at least 6 hours of sleep every night (and preferably 8 hours)?
  • Did I hug my pet/family member/ best friend today?
  • Have I exercised in the last 3 days?
  • Did I dance around to music at full blast this week?!
You can use this short list as a barometer – If you answer ‘no’ to any of your questions, you need to make a change to keep yourself on track, healthy and happy.
I walk with anxiety & depression everyday, one step at a time, being honest with myself that I’m not perfect. Well guess what? Nobody is! You are not alone in your struggles, so be honest with how you feel, and keep moving forward!

Breathe Life Initiative- Tackling Loneliness through Kindness

~ Eleanor Segall ~ 7 Comments

breathelife

Here at Be Ur Own Light, we support many charitable initiatives. We were contacted by ‘Breathe Life’, an amazing UK charity campaign to combat loneliness in the elderly and wanted to tell you about them so you can get involved wherever you are in the world!.

The campaign says,

‘Every day huge numbers of older people are dying from loneliness. Research has proven that the effects are as bad as smoking 15 cigarettes a day. In the UK alone, one fifth of older people feel lonely. …. We believe small acts of kindness can help loneliness‘ (Breathe Life)

This is sadly not just an issue in the elderly as 53% of those aged 18-34 have felt depressed due to loneliness. As more and more people live on their own, this affects millions of people in UK society alone.

Its time to reconnect with our elders and Breathe Life seeks to do this. Never before have we lived such separated lives from our loved ones, only connected by technology.

To combat loneliness in our society, Breathe Life partnered with Life Links Cheshire have selected 5 Elders- men and women from Cheshire in the North of England with a wealth of widsom, joy and resilience to share to people of all ages. You can email them for 30 days, important questions you want answered and they can share their knowledge with you (and in turn make connections to combat isolation and loneliness).  As the campaign states,

‘Together, we hope to give older people regular mental stimulation and a visceral sense of self worth by actively creating connections for them in which they feel they are offering something of value to society. We might restore a sense of pride that breaks the deadening effects of loneliness.’

For more information about the Elders, the Breathe life Campaign and how you can get involved:

breathelife

 

Gratitude to you: with thanks

~ Eleanor Segall ~ 12 Comments

Recently I have been having the opportunity to grow my little blog here and it is amazingly being read around the world. From the UK to Israel, The USA and Canada to Australia, Italy, Germany, Spain,  Norway, Finland, Croatia, Monaco, Indonesia, India, Peru, China, Hong Kong, Singapore, Philippines, South Africa, Uruguay, Nigeria and Sudan.. I am amazed each day by where people are reading from and I am so so thankful. I write this not to brag but just because its so wonderful for me to reach people from different cultures. 🙂

We now have almost 60 dedicated WordPress followers, over 1,000 followers on Twitter, almost 700 in Instagram and 130 of my close friends and family on Facebook. This week, inspirational acid attack survivor Katie Piper liked one of our posts on Instagram about positive affirmation which was incredibly exciting!

We hope to grow the blog to spread light around the world for those suffering with mental health issues. I love receiving your supportive comments and sharing in online conversations with you all.

Today I am feeling so happy and thank you for engaging. I am also excited to announce a blog collaboration with Counsellors Cafe UK website, which will hopefully be posted in the next few weeks  and  Jewish Association of Mental Illness, who may be using my blog posts in the new year.

I am also thankful to Louie Rethink Mental Illness and Tim at Time to Change for getting me published before I even started publicising my blog.

From Depression to Light: Life Lessons

~ Eleanor Segall ~ 19 Comments

For those who are new readers or don’t really know, I have been journalling for a long time- maybe since the age of 14 on and off. I have always sought to write and get my feelings down on paper. I was looking through some boxes the other day and came across the following ‘Future letter to myself’ from September 2010. I was 22 and reflecting on life and the journey I had been on from being diagnosed bipolar at 16, to falling in love and having my heart broken and travelling around the world. I had also been struggling with anxiety for a long time.

This ‘I have learnt’ list was partly inspired by the introduction to singer India Aries album ‘Love and Relationships’. The words are my own. I hope if you are feeling sad or if you are contemplating things in your own life that these words give you strength.

A letter to my future self, I have learnt (From 2010)

‘Dear future me

I sit here as a woman who has survived trauma and illness, travelled to 3 continents and got a university degree. I sit here as a woman who has survived a severely broken heart.

I have learnt that love is not enough.

I have learnt that just because everyone else does something doesn’t mean I have to.

I have learnt that I have inner reserves of strength.

I have learnt that a supportive family or network is everything.

I have learnt that loneliness is painful- but is part of life experience.

I have learnt that life is joy and pain and mundanity.

I have learnt that some people are meant to leave your life physically but leave an impression on your heart.

I have learnt that facing life takes a lot of courage.

I have learnt that we need the love of others. A person is not a person without other people.

I have learnt to assess character.

I have learnt not to fall too easily.

I have learnt that having a shattered heart or mind is painful but not the end.

I have learnt that the mind is incredibly powerful and we have to learn to master it.

I have learnt that food is good.

I have learnt that fears are blessings because by pushing through them we grow.

I have learnt about the power of the soul.

Be strong. Believe even at your saddest moments.

 

An amazing Care Coordinator

~ Eleanor Segall ~ 6 Comments

I was diagnosed with Bipolar 1 Disorder when I was just 16 years old. During the years that followed I had some brilliant psychiatrists and some dull ones that I didn’t click well with, met several good psychologists and had some excellent therapists for talking therapy or CBT. However, this post is dedicated to my old Care Coordinator who finished working with me a month or so ago and I just want to talk a bit about the role, what it entails and how much she aided my recovery.

When you have had an acute episode of mental illness (which may have included a hospital stay or day unit) , you may be assigned what is known as a Care Coordinator. Care Coordinators are usually mental health nurses trained to coordinate care between you, the client and the whole mental health team- whether thats a support worker, psychiatrist, psychologist. They talk to you about how you are feeling, give you advice and speak to other professionals on your behalf.

After my hospitalisation in 2014, I was assigned a truly lovely, wonderful woman to help aid me in my recovery at home. I am writing about her because sometimes its very rare to click  so well with someone, for someone to be so positive and upbeat and kind.

When I met my Care Coordinator, I was still very depressed and anxious, in my adjustment from coming out of hospital on a psychiatric ward. She used to come and sometimes I wouldn’t want to see her because I was feeling low or anxious and didn’t want to talk. We worked together for a year and she listened to all my fears about being maid of honour for my sisters wedding, getting back into work, dating, keeping up friendships with anxiety and how I was going to rebuild my life and cope again.

She provided a listening ear and helping hand in a time of immense darkness.

She watched me as I struggled to hold down work, recommending a support worker for me, and sessions with a psychologist, I had a course of 10 sessions. She asked if she needed to help me with housing or benefits (here in the UK this is money from the government if you are sick). Luckily I have a good family support network but my Care Coord became like a good friend to all of us and I grew to love our sessions and enjoy talking to her about my life, her life and its similarities :).

After 6 months to a year of being back to health and not acutely unwell any more, my Care Coord had to move on to help other people who were more ill than me. However, she will always have a special place in my heart for the joy and positivity she helped me find and I don’t think I will ever forget her.

Welcome and collaborations.

~ Eleanor Segall ~ Leave a comment

I just wanted to welcome all my new followers here on WordPress and on Twitter and Instagram to Be Ur Own Light.

At Be Ur Own Light, I have lived experience of bipolar disorder, anxiety disorders and depression. However, this blog is all about positivity, recovery, support and resilience.

I want to welcome you to my blogging community here and to announce we have some exciting blog collaborations to come.

If you would like to feature a guest post or for me to write a bespoke blog for your page- just email me at beurownlight@gmail.com

Wishing everyone a happy Friday! and recommending Katie Pipers book of positive affirmations today. They always get my day started off feeling positive!

Life update: Managing anxiety- When you wake up feeling overwhelmed.

~ Eleanor Segall ~ Leave a comment

It has been a while since I wrote an update about my life and mental health. Generally, I am doing OK and finding that I can cope with the anxiety, yet there are days when I wake up and feel overwhelmed and like I need peace and quiet.

I wrote this the other day,

‘Sometimes there are times when I will wake up and just feel so overwhelmed by the day that I cancel my plans and have to be quiet. Its like the internal me needs calm and peace and can’t get it without having space to breathe and to be.

I need breathing space from the world today and its madness in order to strengthen and restore me and build me back up. Peace and serenity and calm.’

This is quite an accurate description of how I feel sometimes. Its learning how to manage those feelings so it doesn’t ruin my morning/ whole day. Its about finding the positivity in the mundane, getting enough rest, eating well and trying my best to keep going.

Today I will be seeing my counsellor and catching up on the past few weeks. We have had a lot of Jewish festivals and spending time with friends, family, loved ones- so there has been a lot of socialising. At times, the festivals make me want to withdraw but there are also times when I feel stronger and happy and enjoy them also.

Yesterday my little step niece who is 3, came over with my step bro and his wife. It was so lovely to see her- she is adorable.

In terms of work, I am still looking at what is out there and working for my Dad in the mean time. My panic attacks have lessened so its just about finding a job thats right for me.

Lastly, Be Ur Own Light has a new Guest posts tab. Our first guest post is by Aryeh who has clinical depression and anxiety. Well done Aryeh for speaking out! 

World Mental Health Day- The Mental Health Checklist.

~ Eleanor Segall ~ 2 Comments

Today is World Mental Health Day. This is a day focusing on mental health and illness around the world and encourages people to talk about their own experiences. So, I thought I would write a checklist of tools that have helped me recover from depression and severe anxiety in the past. I still have bad days but this is what has helped me.

1) Support Network- having someone to talk to. Whether its one friend, a family member or an extended support network on or offline, talking to those you love and who care for you is vital. If you struggle in this area, the charity Samaritans is always on hand to listen on their helpline.

2) Waking up earlier- Try and get up an hour earlier in the morning to kickstart your day.

3) Get washed and dressed even if you don’t feel like it when depressed. It can alter your mood for a little while and prepare you for the day.

4) Set 3 small achievable goals in your day. It could be as ‘insignificant’ as getting out of bed if you are depressed. (Note: not insignificant at all!!). If you are feeling good, set yourself a goal personal to you.

5) Exercise. I hate exercise- but even moving around a little can change your mindset. Build it up slowly.

6) Eating and resting well. With my bipolar, this has been vital in keeping me well. If you are having trouble eating or sleeping, speak to your GP/ psychiatrist.

7) Positivity. Try to think and visualise something happy. While difficult when you are very low, even writing about something happy cheers me up.

8) Don’t suffer in silence- Tell someone how bad you are feeling.

Happy World Mental Health Day from London, England.

 

Time to Change- ‘Having Bipolar is not Shameful’.

~ Eleanor Segall ~ 1 Comment

This week, I achieved one of my dreams and goals to write a blog published by the anti discrimination charity ‘Time to Change’. They are a UK mental health charity partnered with Rethink and Mind, to tackle stigma against mental illness in the UK.

My blog was shared over 150 times and liked almost 500 times on Facebook, in the first day and a half. This is amazing. I have heard from people who are suicidal or struggling with bipolar and other mental health issues. I am so thankful to the charity for publishing it and giving me a platform to share my story.

You can read the blog here:

http://www.time-to-change.org.uk/blog/i-cannot-imagine-having-bipolar-without-support-networksarahtime