Category Archives: mindfulness

Guest post: Bipolar 2- Wading through depression and loss of motivation by Jessica Flores

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This article is about Bipolar 2 disorder, a mood disorder where sufferers can cycle between high and low moods. Jessica writes about her experiences: 

If you have been diagnosed with Bipolar II, you know that it differs from Bipolar I disorder in that you still cycle between high and low, but you never experience complete mania (high mood), which is good. Instead, you get hypomania (a lesser form). Yet, more often than not, you are trying to cope with long periods of substantial depression; which can be more severe and long lasting . Roughly six million people in the United States  and millions around the world, suffer from some form of bipolar disorder, so you aren’t alone.

When I am hypomanic, I find myself excited to go out and have conversations and stay up all night. I want to make friends and craft furniture and redecorate. I end up buying things online for some new life I plan to begin living. It’s why half of my living room has been filled with boxes of mid-century housewares for the last two years. However, I spend most of my time being depressed.

My life often feels like it is happening underwater. Every action I attempt to take exhausts me. Showering daily is impossible. I sleep for half the day and sit in front of the computer to do my job without the energy to move forward or the cognitive wherewithal to make sentences. I don’t have urges to harm myself, but I wonder why I need to keep feeling this way every day. I lose hope for the future- it can be very difficult.

Lately, I have begun to wonder if I am depressed or if I am simply losing motivation.  I feel sluggish. I don’t feel motivated. My house is a wreck. I can’t remember the last time I cleaned the kitchen floor. I thought about getting a maid service last week, but I didn’t want anyone to see my apartment.  Sometimes I have negative self talk and think I am lazy, not depressed.

As it turns out, I am not alone in my thoughts about this. Many people with clinical depression reach a point where they attach negative descriptors to themselves. If people hear they are lazy often enough during depressive episodes, it’s not unusual for them to question whether or not it’s true.

Mute Everyone Out

A depressed person isn’t simply dealing with a lack of motivation, they deal with changes in their sleep patterns, hopelessness, loss of pleasure in things they used to enjoy, changes in weight and/or appetite, and so much more. All of these are potential symptoms of bipolar depression and they can be treated. There are a number of medications that have proven effective in treating Bipolar II and many forms of therapy that are a critical element of a complete treatment plan.

Regardless, that’s a lot to handle all on your own. And what makes it especially difficult is the fact that it’s all being caused in your own mind.

Which is why it’s time to stop thinking of yourself as unmotivated or lazy, and it’s time to stop listening to anyone around you who does. You have a diagnosed medical condition. You are managing as well as you can in the given circumstances. I know it’s hard, but you’re going to need to learn to tell yourself that that’s all there is and you shouldn’t put yourself down for the resulting actions that you choose to take because of your condition. Instead of feeling ashamed, you need to make sure you are getting all of the treatment that you can and learning skills to help you control what you are able to.

Eleanor Roosevelt once said that nobody can make you feel inferior without your consent. This is your battle. To make sure that you yourself don’t make yourself feel bad for how you spend most of your days. By being proud of who you are and accepting your condition, you close yourself off from any hurtful comments any uninformed person could ever tell you. And it’s important for you to be able to do that. Because you’re not any of the negative things you just said. You’re amazing, capable, and strong. Remember that.

 

Jessica Flores is a wife, mother, writer, and woman diagnosed with bipolar II. She knows that her disorder affects her entire family and she works to lessen the impact as best she can. However, she also gives herself permission to experience changes in mood. Her drastic experience motivates her to blog about it and help others who are experiencing trying times.

The Anxiety Wheel: Lifes Voyage

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It has been a while- about a month since I have written about everything going on. This is because between the moments where I feel full of health and happy, I have been experiencing morning panic attacks at times again and I just didn’t have the energy to process it and write about it.

I have had morning anxiety for a long time, where I wake feeling overwhelmed and fearful about the day and I have had lots of therapy to try and help combat it. The only thing that seems to work for me a the moment is resilience and picking myself back up- but its not easy. After the adrenaline stops, I often feel embarrassed that I couldnt do a desired activity and I don’t want to let others down also. Its a catch 22.

I am doing a bit better this week but last week was tough. When I have breakthroughs, moments where I can socialise or go to work- then its excellent because it gives me confidence to continue.

Here is a diary entry I wrote in Starbucks the other day to make sense of the ups and downs of what I term the ‘Anxiety Wheel’:

In the past week and a half, I have been experiencing an increase in my levels of anxiety. It reminds me of a metaphor- that of running around a hamster wheel. Let me explain.

Sometimes it feels like I’m treading, treading, treading, trying to keep the wheel of life turning. Trying with all my might to function at a ‘normal’ pace. There are days when I can enjoy the running and everything feels enjoyable and exciting. There are days when I can take my feet off the hamster wheel and rest.

Yet, sometimes in my rest times, I can be overwhelmed by the anxious thoughts of lifes spinning wheel. It all feels too much and then I freeze, I hide, I go into fight or flight. I metaphorically hide and sleep in my safe cage, before I pick up the courage to turn lifes wheel again.

Today I am taking back control of my life and spinning the wheel slowly and cautiously before I get back into the full groove again. Picking myself up after panic attacks is not at all easy,. However, with support, resilience and inner strength, I can do this. I will feel safe and comfortable.’

The Power of Meditation: Guest Post by Jimmy Vick

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Meditation is one of the most preferred activities for all, regardless of gender, age or other factors. People have different opinions about meditation and many consider meditation to be similar to prayer. For others, it is an activity that is meant for relaxation and getting away from their daily hectic lives. In general, meditation is the activity of turning your complete concentration to a single point, concentrating on the breath, on bodily feelings, or on a mantra and affirmation. Meditation is about diverting your thoughts and concentrating on the present.

The main goal of meditation is to achieve an inner state of awareness and strengthen personal and spiritual development. In practice, meditation consists of intense concentration on  sounds, images or emotions. Meditation increases awareness of the present moment, lessens stress, encourages relaxation, and improves personal and spiritual development. The various religious and non religious traditions in the world have given rise to an array of meditative practices. The power and benefits of meditation are many.

Here are some of the notable benefits and the power of meditation:

Healing Power

Meditation promotes healing. People who meditate daily can heal many of their illnesses. In meditation, healing takes place because the mind of the person will be calm, alert and completely contented. Meditation  can be very powerful. To accomplish an ideal state of health, one has to be mentally tranquil which can be attained via meditation. Meditation can  assist and promote recovery from ailments from many chronic health issues.

 

No Side Effects

Meditation, when used for treating medical complications, has no side effects. It is the main reason why many people enjoy practising it. It is an activity that people regardless of age and gender can follow. Since meditation does not have any negative side effects, it is suitable and safe alongside medical treatment.

Relaxation

One of the main reasons why most of the people follow meditation in their daily life is for relaxation. We live in a chaotic world where everything is moving very fast. People are really tired and need relaxation in order to get away from their chaotic world. Meditation is a perfect way to assist relaxation in ones daily life. It helps you to stop moving around, working, thinking, talking, seeing, hearing, etc and allow you to rest. Meditation can help you create a cool and calm mind and therefore aids relaxation.

Improve Concentration

If you would like to improve your concentration, meditation can help. Meditation is all about sitting in a calm place and focusing on only one thing at a time. Meditation lets you focus intensely on your daily life. It is a perfect means for you to get away from distractions and direct your attention to what you need to focus on.

Other Benefits of Meditation                                           

  • The relaxation response that you get from meditation allows you to reduce metabolism, lessen blood pressure, and get better heart rate, breathing, and brain function.
  • Meditation gives balance to your overall bodily systems.
  • Meditation is very helpful and can assist us to feel happier.
  • Meditation is a practice that assists us to control our own mind and as a result, our own life and find out more about ourselves.
  • Meditation can aid us to get rid of negative thoughts, worries, nervousness, and everything that can stop us from feeling happy.
  • Meditation can provide us with a calm mind and it gives time free from stress and tension.
  • Meditation is a good method to give clarity of perception. It aids to reduce feelings of negative mood, tension, sadness, and anger.
  • Improvements in communication, flourishing of skills and talents, a powerful inner strength, etc can be achievable through meditation.
  • Meditation offers the capability to unite to an inner source of energy and enhances ones self-awareness.
  • Relaxation, transformation, and quality of life are all natural results of meditating frequently. It helps you promote inner peace and feel more alive.

 

Author Bio

I’m Jimmy Vick.  I have been working as a freelance writer  At present, I work for a best essay writing service online and it allows me to deal with different subjects in which I am an expert. I love writing articles for blogs and other online publications.

9 Proven Ways to Help Build Mindfulness and Meditation: Guest post by Jay Pignatiello

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This article is about ways to build Mindfulness for a happy and healthier life, by Jay Pigantiello.

At the age of 25, I began to feel the inevitable tides of change turn as they do, dimming the spark of youth I had grown quite accustomed to and cloaked myself with. I had hardly thought of a future to this point, but the reality finally hit me; the truth of which became a monster of sorts, leading me into a dark period of depression that followed. It wasn’t that I lacked confidence as much as it was simply that I hadn’t the slightest clue of what I wished to do for the rest of my life. The “rest of my life,” seemed daunting. I’m not sure to this day that there’s anything I would like to do for the “rest of my life.” But, through the suggestion of a friend turned mentor, I began to accept these feelings rather than trying to flee from them.

Meditation is an incredible tool. I was under the delusion that in order to be more mindful about things, I had to sit like a guru for two hours a day and eat nothing but kale and lentils. This couldn’t have been further from the truth, as it was suggested to start slow in the beginning. Each morning, for five minutes I would sit up in my bed and allow myself to be present. The coldness of the other pillow, the silky sensation of my sheets, and the warmth of the sunshine creeping over the hills began to be my anchors. Instead of fretting over what I needed to do that day, I allowed myself to be present upon waking. Most people are in such a rush that in the haze of their haste they actually make more mistakes and are less productive than if they were to take a few minutes to let their minds stay still.

Here are 9 proven and effective ways to help yourself become more mindful, and hopefully lead to a meditation practice:

 

  • Allow yourself to feel the feelings. It’s amazing how easily your mind can switch from negative thinking to more positive thinking when you stop fighting what you’re feeling. Humans are supposed to feel other emotions than happy or contentment. Feeling sad, feeling anxious, feeling depressed are actually positive experiences because they allow an insight into what needs to be changed.

 

  • Listen to your negative thoughts, and try to translate them. Many times when I’m depressed, I’ll start to see through a lens of darkness over everything in my reality, when the truth is that I’m unhappy because she didn’t text me back, or he didn’t tell me that I did a good job at work today. If I can translate these feelings of sadness into thoughts, I can allow them to pass or I can begin to make the proper changes that are necessary for me to grow.

 

  • Practice makes perfect. For me, there are times where I’ll pick up my guitar after having not played for a while and immediately dismiss myself as awful if I’m not as sharp as I once was. I forget how many hours went into practicing in order for me to reach a point where I was confident in my abilities. When I carry this mindset into other areas of my life, it allows me to accept where I’m at in my skillset and encourages me to practice a little harder. It also allows me to see my strengths and my weaknesses.

 

  • Strengths and weaknesses. This might not help me to become more mindful, but it’s made me a more confident person. In recovery from addiction, I’ve always been careful not to mention it to employers because I’ve thought of it as a weakness. The same could be said for my depression or anything else I suffer from. It wasn’t until I embraced the struggles I had gone through as a strength that I truly started to flourish in all areas of my life. In fact, most people didn’t see it as a weakness, and I’ve gotten several jobs simply because I’m reliable and trustworthy.

 

  • Pick one positive thing you experienced in your day and take time to appreciate it. Whether it’s the fact that your boss bought you coffee, or someone smiled at you, find one moment throughout the day and choose to be present for it. Gratitude is a powerful anti-depressant, and also helps to build mindfulness.

 

  • Pick one negative or uncomfortable experience in your day and take time to appreciate it. There’s a saying that goes something like, “you’ll never know a good day until you’ve had a bad one.” Negative experiences don’t need to define your entire day, but allowing yourself to feel it and be present without resistance can help you to see how many positive experiences there actually are. Discomfort is a catalyst for confidence.

 

  • Choose a mantra. Mantras can be powerful anchors, helping us to meditate while not traditionally meditating. Sometimes when I’m waiting in line I like to recite, “go with the flow,” which is from a song I like, as well as an appropriate mantra for me to live by. Often times I can be controlling, and so by reciting these words I remind myself that I’m not the most important person in the room, and everyone else had to wait in the same line. Your mantra can be whatever you choose, so find one that works for you.

 

  • Sit with your eyes closed. Sitting with your eyes closed in a more traditional form can truly help you to be more present throughout the rest of your day. Meditation is an incredibly powerful tool to help us to achieve mindfulness, as well as spiritual, mental, emotional, and even physical growth. When we allow ourselves to sit without judgement of our thoughts, letting them come and go freely without narrating the story of each, we’re allowing our minds to become tranquil; which in today’s day and age of computers and billboard ads, is a must.

 

  • There’s only one Buddha. I like this saying, because I’m sometimes harsh on myself if I can’t sit for as long as I hoped for. Sitting for five minutes, and gradually building yourself up to sit for longer can help you to form a regular practice. There’s only one Buddha, and so there’s no right or wrong way to meditate, nor is there a right or wrong amount of time to meditate for. Be gentle on yourself, and acknowledge each day when you meditate that you’re taking time to do something positive and helpful for yourself.

 

I’ve suffered from depression and anxiety for most of my life, as well as recovering from various addictions. Meditation and mindfulness helped me to change my perspective, which in turn actually helped me to become a more hopeful and positive person. These 9 steps are proven to help you not only become more mindful, but to feel better about yourself and the world around you. We’re all in this life together, and I choose to be a more positive person for the world around me.

 

Jay is a writer and works with Crown View Co-Occurring Institute, a rehab for depression and other co-occurring disorders. He enjoys walking his two dogs, playing music, and being a figure in the recovery community in his freetime.