(image: Trigger Publishing)
Nearly a month ago, I started my new job at a big Jewish charity here in London. I work in a small but lovely team in PR and Communications- helping run social media, write and distribute press releases and copywriting. I am enjoying it but its totally different from my other work and I am far less immersed in the mental health world than I was a few months ago. It is a juggling act. Trying to keep up with changes and all that’s occurring though. Hopefully soon I will find time to write articles again for my friends at Metro.co.uk and Happiful.
This has brought its own challenges as I havn’t been blogging here as much either, due to writing my book. My book ‘Bring me to Light’ will be released in the UK on November 5th and the USA shortly after, with Trigger Publishing. The title references going from darkness to light, as I have done with my bipolar and anxiety since I was 16. I have written most of it (50,000 words!) but my very kind editor has extended the deadline for it so I can write everything I need too, whilst also doing my day job and wedding planning (!). I am really excited to see a printed copy and to promote it later this year- the hard work will be worth it I hope. I also hope you enjoy reading it and thank you all for your ongoing support.
So, wedding planning, we are 5 weeks away now until I marry Rob, my fiance. It has come round so fast especially as we have had a year and few month’s engagement, I am counting down the days until I am under the Chuppah (Jewish marriage canopy) and we are officially married in presence of those we love! This week I had my final dress fitting and it was super emotional. I still can’t believe its happening. Rob’s dad is recovering slowly at home but his condition is still serious as he has cancer.
Naturally, you will be wondering- how am I staying sane with my bipolar with everything going on and with Robs dad not being well? Firstly, as we know, stressors can make bipolar worse and trigger episodes. At the moment, my main mood stabiliser Lithium keeps me very grounded and stable. Despite the stress, I am not dipping down into deep depression as I would have done in the past. Yes- there are times when I might feel stressed, overwhelmed, exhausted or tired and just want to sit in my pyjamas watching Made in Chelsea or First Dates. There are also times when I am too tired to cook or do laundry and need support with those. I am lucky to have a very supportive family who look out for me too.
My work colleagues have been super supportive when I have been overwhelmed or anxious and I am finding the flexibility of my work helpful too. I am having less anxious days now I am working too due to exposure therapy and going out a little more (taking the bus and cabs and talking to new people).
For me, I really need self care time, time to switch off and unplug. As we go into Shabbat now is the perfect time to read and be quiet, come off my phone and computer and just be. I really promote looking after you and taking time to sleep and rest for optimum mental health and to feel better again. Sometimes it can help to let others know how you’re feeling too.
I have two weeks to give in my first book manuscript and five til my wedding day. These are dreams I have had for years and I can’t quite believe they’re happening. Staying sane while planning a wedding without a planner can be hard but we have worked as a team. Having a good cry has really helped also at times, when things get too much! But generally happy, wonderful things so not to complain. Everything at once can get a lot for anyone. Life at the moment is hectic but I am pacing myself as much as possible.
Thanks for being there for me and for supporting my work too. I hope we end the stigma against mental health by talking, sharing and explaining.
(image: Recovery Direct)
When people abuse drugs and alcohol, it is often the sign of a deeper underlying issue. For many people struggling with addiction, the source of their addiction is due to mental illness that often has gone undiagnosed. One of the most common co-occurring disorders seen with substance abuse is anxiety. The following article will outline what defines anxiety, and the connection between anxiety and substance abuse.
What is Anxiety?
In general, anxiety is an important emotion to have. While it may be normal to feel fear, apprehension, and nervousness from time to time, it becomes an issue when people experience these emotions at excessive levels. When anxiety takes over a person’s thought process, it manifests itself into physical symptoms such as the following:
- Increased and constant restlessness
- Increased and uncontrollable feelings of worry
- concentration difficulties
- sleep problems
Anxiety can be grouped into several types of disorders. These can include generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), phobias, social anxiety disorder, and selective mutism among others. The leading causes of anxiety include work and family stresses, financial worries as well as underlying medical issues. The roots of anxiety can also be traced to past traumatic events that are unresolved.
How Anxiety and Substance Abuse Connect
When people suffer from anxiety, mental and physical symptoms can be very intense and can wear on the body and mind. To get some form of relief, people may turn to substances that stimulate dopamine in the brain to help numb the feelings of discomfort. Self-medicating oneself to take the edge of off anxiety only works in the short-term and can have a rebound effect that makes anxiety worse over time. Without addressing the roots of anxiety, their condition will worsen over time—along with their substance use.
The connection between anxiety and substance abuse can also trace back to the teenage and young adult years. During adolescence, the brain is still developing and forming. If people used drugs as a teenager, it could alter the development of the parts of the brain that govern reasoning and impulse control. Drug and alcohol use early in life can increase the likelihood of anxiety and substance abuse as that person gets older.
Another reason for anxiety disorders and substance abuse connection is because of one’s genetics. Some people may be more predisposed to both anxiety and drug and alcohol dependence through genetic factors shaped by one’s environment.
For those dealing with co-occurring disorders, they must seek specialised help from a dual diagnosis treatment facility specializing in mental health and addiction disorders. The first step in getting help is undergoing medical detoxification. During detox, patients will undergo medication-assisted therapy to help better tolerate the physical and psychological symptoms associated with withdrawal. Additionally, staff will perform physical and mental health evaluations to pinpoint any underlying issues that may impact recovery.
For those suffering from dual diagnosis, treatment will include mental health services in addition to addiction treatment services. Dual diagnosis facilities feature mental health professionals working alongside addiction treatment personnel in creating an individual treatment plan that fits each client’s specific needs.
In addition to therapy, 12-step counselling, life, and coping skills training and other forms of treatment, patients will receive mental health treatment with a focus on ongoing counselling and medication-based therapies that will give them the tools to handle anxiety.
This guest blog was written by Nu View Treatment Center
(image: Centre for Mental Health)
‘Like so many sharing their stories this World Bipolar Day, I have lived experience of bipolar disorder. I am now 30, but was just 16 when I was diagnosed with bipolar 1 (the most severe form of the mood disorder) as an inpatient at the Priory Hospital North London. It was hard to deal with this diagnosis at such a young age and I didn’t know then what my future would hold. I was hospitalised due to having three episodes of illness: mania and depression in one year, which led to psychosis, where my mind lost touch with reality.
Bipolar is a serious mental illness that causes a change in mood states to either big manic highs or devastating depressive lows, with a normal state of functioning between episodes. As someone living with this, I also have experienced psychosis during my mania which needs quick hospitalisation as my mind spirals wildly out of control. I have been hospitalised twice for my bipolar (in 2004 and 2014), both times due to an extreme episode of mania and psychosis.
As a teenager in hospital, I was depressed, anxious, fearful and vulnerable. I believed (falsely) that I had been sexually abused and my reality became based on this false belief (delusions). The doctors got me back to full health through a combination of starting on new medicine (mood stabilisers) and giving me anti-psychotic medication to bring me down from the mania. Over four months I also had one to one therapy, group therapy with the other teenagers in the adolescent unit and was supported by an incredible team of nurses and a psychiatrist who believed I could get well. I eventually went home once my mind was stable and started a long process of counselling and recovery.
I was able to go to university and get my degrees, travel, make friends, date and live my life. However, in 2013, after some life stressors, I began to experience a depression which featured suicidal thinking. It was very scary and we believe it is because my medicine Carbamazepine wasn’t working any more as I got older.
Depression of this kind is incredibly hard to deal with. I stayed in bed all day most days with breaks for meals. I had no energy, no hope, no reason to get up. I was unmotivated and couldn’t cope with life. I barely washed or spoke to friends. Luckily, due to my fears about the suicidal thoughts, I shared this with my family and medical team. I didn’t want to act on it, just escape from the pain my mind was in.
Unfortunately, a few months later, the depression turned into a period of mania, possibly caused by my mood stabiliser not working and taking anti-depressants. This is always a risk with bipolar, that medicine can send you high. I was agitated, speaking very fast, with racing thoughts, raised libido and was vulnerable as a result. The psychosis then started, with my mind starting to believe falsely that I was being held by a criminal gang orchestrated by my family. It was so scary. I was sectioned, treated with medication again and over several months engaged with therapy in hospital, while they tried to bring my mood and mind back to lucidity.’
Read full blog here:
When it comes to emergency plans, usually we think in a more physical sense, but did you know that mental health emergency plans are important?
Mental health emergencies can be quite stressful, and if you’re in a mental health industry or have any personal concerns about your own health, providing the right help is important. Here, we will outline important tips to help you create a mental health emergency plan that will suffice.
Have a Support system
If you tend to get overwhelmed when an emergency happens, a big way to help reduce the trauma from it is to have a support system. Whoever you are and whereever you work, your own personal triggers and issues are still there. If you’re having issues coping, find a support system- a friend, family member or therapist that can help.
You may want to come up with a plan to help your responses to situations, especially when disaster strikes. If you do have anxiety and depression, do make sure that you have people that can help around you or reach out for help from a doctor or therapist.
Prepare For Emotional Reactions
Another big thing that emergency evacuation plan Melbourne (in Australia) does point out, is you need to make sure that you have the right idea of what might happen. You should know when you have chaotic reactions, and what you struggle with when disaster strikes.
Focus on what will help, what might happen when you do suffer from an incident, and make sure to communicate it to others.
Processing information is quite hard in a stressful situation, such as fear, anxiety, depression, or even a panic attack, and you should make sure that, with the group of people you trust or the medical profession, you do speak about what happens. It’s also important to make sure that you properly communicate to others. While panic attacks and sad emotions do happen, you should know that you probably will be upset about whatever will transpire. But that its OK to feel this way.
Be Prepared to communicate
A large part of a mental health plan is to make sure that you communicate your needs. If you need to, make sure that you explain any mental health needs, such as medication you might need, in an emergency, with loved ones. Its vital to your wellbeing even when stressful to communicate. Letting others know can help them and you prepare for the worst and take action if needed. You aren’t alone.
Keep Contact information on hand
Pharmacies can help you get emergency medication, but making sure that you have the contact information for your provider, any diagnoses, and dosages of medication are important. Make sure to let some people in your support system know, and also keep those phone numbers on hand in case if the emergency lines are overloaded.
Create a Recovery Bag
If you have extra medications, a comfort item, and anything that you can use to help in the case of an emergency or crisis, put it in a small emergency kit, which you can use if you need to attend hospital or appointments. Remember, emergency kits aren’t just for physical health aspects, but also for mental health. You need to make sure you’re prepared both physically and mentally for any issues that might transpire so that you’re not suffering.
Mental health during an emergency often isn’t focused on as much as say other aspects of your health. Depression, anxiety, and even suicidal thoughts don’t always go away, and you need to be prepared for that, and reach out for help so you can recover well.
Creating a plan to try and prevent or reduce this from happening with your medical team will help if a mental health emergency comes about. From there, you can get the help that you need in order to stabilise yourself, look after yourself and recover again.
This blog was written by Emily Bartels, freelance writer with an interest in mental health and wellbeing.
Writer of Hope with Eating Disorders : A Self Help Guide is Lynn Crilly, a trained counsellor and also a carer to her daughter who developed Anorexia and OCD at aged 13.
Conventional treatment didn’t help her daughter and so Lynn did all she could to learn about eating disorders and mental illness, in order to help her daughter recover. She trained in NLP techniques and became a counsellor, slowly assisting her daughter back to health.
Lynn has said,
‘I have experienced and learnt first-hand how hard it is to support a loved-one through to recovery from Anorexia Nervosa and OCD, and the effect living with mental illness can have on not only the sufferer but everyone involved, particularly the rest of the family.
I was keen to go on to give others the benefit and support of my knowledge and experience both personally and as a counsellor. Over the years I have had the privilege of working with some wonderful people and their families, each and every one unique, whilst I have been able to support them through their journeys. I too have learnt from them.’
I found the book very easy to read and incredibly informative. The first edition of Hope with Eating Disorders was published in 2012. Since that time, awareness of eating disorders have grown. Lynns website says about the book,
In this second edition, which maintains Lynn Crilly’s warm, non-judgemental, family-friendly approach, the more recently recognised eating disorders have been included, the range of treatment options – both mainstream and alternative – has been fully reviewed and revised, and the impact of social and technological change has been fully accommodated, with the role of social media for good and ill to the fore. New case histories highlight key issues, and throughout all references to research and stats have been reviewed and updated. Men’s eating disorders are now addressed by contributing author Dr Russell Delderfield. Since originally writing Hope with Eating Disorders, Lynn has experienced seven years of counselling practice and seven years of her own daughter’s recovery from an eating disorder and Obsessive Compulsive Disorder, underpinning her realistic insight into what recovery actually is and means.
Hope with Eating Disorders is a practical, supportive guide for anyone helping someone with an eating disorder be they a family member, teacher, sports coach, workplace colleague or friend.
You can find out more about Lynn and buy a copy of her book at www.lynncrilly.com/my-books
Hi, I’m Mallory and today I am sharing my story for Time to Talk Day .
From the ages of 15 to 17 I didn’t speak very often, and when I did, my voice came out stifled. With the onset of a depressive episode, one of the first things to go is my ability to speak. I find it difficult to form sentences, and utterly draining to have to speak out loud. Even writing becomes increasingly more difficult. My illness robs me of words, the tool I most often turn to when attempting to write and claim my story. I’m quick to shut down when I feel the rumbling of inner turmoil.
It makes it awfully difficult to communicate with me; friends and family often feel left on the outskirts, unsure of what to say or do. And even with improved coping mechanisms, and countless therapy sessions under my belt, I find that even a whiff of depression causes a knee-jerk reaction to shut the blinds, so nobody can see through me.
When I was in my first diagnosed year of depression, my brother started sending me a “song of the day”. He would email me a link to a YouTube video, with a song he hoped would tap into my inner workings. He believed that even muted by hopelessness and despair, there was one language that would break down my emotional barriers: music.
Each day I looked forward to the songs he would send, always carefully selected to reflect my struggle. We had created an emotional connection through lyrics and the kick of a bass.
Music has always been something that speaks to me on a level that feels deeper than some of my peers. I’m one of those people who wants you to be quiet when I’m showing you a new song, so as to fully appreciate its beauty. I’m one of those people who can feel goosebumps prick the surface of their skin, when the perfect note is sung. And I’m most certainly one of those people who can be propelled out of bed with a beat that you can actually feel in your veins. Music has always made sense to me, and I loved how my brother was able to tap into that piece of my identity, and speak to me when I didn’t have any words of my own to offer.
Fast forward to the present day, and I still find myself trapped in the thick brick walls that I have painstakingly built around myself. Knocking down walls that thick requires effort, and even if I want to let a person in, I can barely push the walls open wide enough for them to slip in. It has put a strain on many friendships, but one in particular really struggled from a lack of open communication. We came to what felt like a dead end in our discussion to improve communication. And that’s when I looked back and found a detour that would lead straight into my heart and mind. Music.
Most people have songs that spark an emotional reaction within. For me, music is strongly intertwined with memory and emotional energy. If I could pick one song each day to send to my friend, perhaps it would shed some light on my state of being. If she sent one back, maybe I would better understand where her mind was in that moment. It was a way to have intimate communication when words were difficult to find. I texted her my idea, hoping this would be enough to show her I was committed to growing, without having to emerge from my fortress too quickly.
We have sent each other songs back and forth, learning about one another from every track selected and played. We ask each other questions about what the song means to us in general, or at that specific point in time. We talk about how it may be the beat or the lyrics that drive that particular song home for us. We discuss topics we wouldn’t breath otherwise. It’s an invitation that says, “Hey, I want you to come closer. I want you to hear me and know me”. And there aren’t any rules. You can send multiple songs if that better captures your day. It’s an open process that lacks structure, empowering us to communicate freely, with love and understanding.
My walls still remain intact, but their structure is starting to weaken a bit. Some days I’ll still add more bricks, and others days I’ll knock a whole bunch loose. When robbed of my ability to use words, I lose all sense of connection to the world around me. Music throws a line of connection my way, and it’s helping me find healthy communication in my every day. If you ever meet me someday, I’d love to exchange songs, so we can really get to know one another.
Mallory told us: ‘I have had a diagnosis of Major Depressive Disorder, and Generalized Anxiety Disorder for 9 years. I was given both diagnoses at the age of 15. I have also more recently been given tentative diagnoses of disordered eating and OCD tendencies. I currently take medication for my anxiety, but no longer take antidepressants after years of painful side effects. I currently engage in therapy once a week, and follow a treatment plan that focuses on nutrition, exercise, meditation, DBT skills, and creative coping. I also want to acknowledge that I do not see anything wrong with medication, and it absolutely has a wonderful place in treating mental illness.’
Mallory Gothelf is a mental health advocate in recovery, a blogger at https://www.theinfiniteproject-mallorysfight.com/ .
She can be found online @mallorysfight
For Time to Talk Day, I want to share about my experiences of mental health. Yes, I have anxiety and yes, I have psychosis. But no, I am not unhappy. On the contrary – I had a very good 2018. And 2017, and 2016…lucky me. You see, I have learned how to manage them. I learned how to manage them so they don’t bother me at all any more (he wrote, hoping not to invoke some sort of ‘commentators curse’) even if they do make me think of them many times each day. I’ve worked hard and learned so much about how to be happy and live a normal life anyway.
My diagnosis in 2001 was “cannabis induced psychosis with delusions of a grandiose nature” as worded by my first doctor. It is the only diagnosis I ever had. Delusions of a grandiose nature meant, for me, that I thought I was the telepathic modern day Jesus- the only son of God, and was destined for the whole world to know it quite soon. I picked up panic attacks in about 2004, which turned into general anxiety. The panic attacks mostly stopped in about 2006 after giving up cannabis for good and being put on Clozapine. Clozapine is used for people who are non – responsive to other drugs, it was described as a last resort and the phrase ‘miracle cure’ even got passed around. Genuinely. It worked incredibly well for me and I even think fondly of it – “my favourite drug”.
I work on a mental health ward now (four to be precise) part time, and I am always getting into chats about a multitude of experiences with the mental health system and recovery with patients and often with their parents who come to visit them. It feels almost like a duty for me to do that.
I see patients/parents on the PICU (Psychiatric Intensive Care Unit) ward that don’t know what to expect in the coming years as they are often new to being in the system and it can be scary. I remember my mum saying to me two years ago – “When you first got ill I thought you might never recover or be able to live a normal life.” So for parents it is worrying that a future like that might be on the cards for their offspring. And not knowing makes it worse.
So how can I not try and give some information about that sort of thing?
In a nutshell, some people (like myself) have a tough few years then begin a steady road to recovery, for me initiated by finding a very good medication. Others are able to spend a few weeks or months on a mental health ward and then go back to their jobs and do really rather well. We are all different.
This is a short post with limited room, so I’ll focus on what was for me the most important thing that enabled me to get on with my psychosis and anxiety – from managing them to not even caring that I have them.
Perseverance – but please don’t look away! Whether it’s just me or not I don’t know, but I often find that word difficult when reading a mental health article. Maybe it’s because it implies that hard work is coming. But it has been what works for me from 2007 – 2014 while I was learning how to manage my illness.
I had to push myself to socialise again and again, and my mum had to do the same. She trained as a psychiatric nurse a while back and is very smart. She knew that pushing me relentlessly for a long time was the best thing. I went to social events even though I knew I’d hate them, for about three years. The worst part of it was that I knew if I gave in to the difficulties and stayed home the anxiety of having to go out would fall away – my mum really had to drag me out of the house sometimes.
It made it easier in the beginning going to smaller events that were closer to home – that’s what I would tell myself in the first few difficult minutes. But I did always feel a little bit proud and encouraged when I got home – a feeling that stayed with me in a tiny but growing amount. I had learned that these things honestly do get a bit easier each time, even though my panic attacks were very unpleasant, and thinking that “everyone at the restaurant can hear my negative thoughts, won’t like me for it and I’ll stick out like a sore thumb” didn’t help either.
So honesty time – I still think I have telepathic abilities – part of my illness, a belief that I just can’t shake off. It surfaces on occasion when I’m watching TV or even in the middle of socialising. I have learned that going back to my likely imagined telepathic ways (part of my psychosis) just opens up a can of worms. It’s not what I want. With the TV I can always change the channel which is at worst annoying but often I find something better to watch on another channel so who cares?
I rarely get these strange ideas of telepathic communication while socialising. It’s like thinking that someone may have just heard one of my thoughts, and then I can hear in my mind what they thought about hearing that thought. Sometimes it happens when I’m sitting on the loo. A person doesn’t need to be the object of my visual and auditory focus, though that’s when the communication seems strongest. If I am socialising I just take a break and this works fine. It’s my mind now, and I tell it to work for my benefit and it usually does.
I feel so lucky to have recovered so well. I know that some people don’t. I owe so much to the simple but also difficult element of perseverance.
About the author
Peter is a writer who writes articles on his own website and also guest posts for other websites/ blogs. He proudly wrote a 3500 word essay recently for The Taylor and Francis Psychosis Journal which they published in their 2018 edition. He is also working on his book, a mental health memoir. Peter has several part time jobs.
His website is petermcdonnellwriter.com
Facebook as Peter Edward Mcdonnell
Thanks to all who voted for this article on Facebook and who have supported me these past 5 years and beyond. I love you all.
I cannot believe that this year (in March) is 5 years since I was hospitalised as a 25 year old for my bipolar disorder. For those of you who know my story, I became unwell with an episode of severe mania within a number of days, which featured psychosis-losing touch with reality and agitation. Its likely that my old medicines stopped working and I started believing delusions that werent real.
When I was hospitalised, I eventually went to the QE2 hospital in Welwyn, Hertfordshire (which has now been knocked down and now based in Radlett!). The support I had from the psychiatrist, nursing team, OTs, ward manager and all the staff was incredible and they really believed that I would get well again. I cannot have been easy to deal with, due to the mania and the fact I was pacing around all the time, singing and in my own little world. Their kindness and help really helped me recover properly- as did the visits and love from family and friends.
I spent 4 months as an inpatient at Welwyn and then a further 4 months in outpatient treatment at a Day Hospital unit in Watford. The day hospital was very beneficial to me and helped me to start on my new medication and process all that had happened. I had help from a very special care coordinator and support worker once I had been discharged from day hospital. My care coordinator helped me so much and was so kind and caring.
Recovery is never linear and its something I have to work at every single day. There will always be life stresses that can trigger my anxiety and depression (and potentially a lesser manic episode, although the mania hasn’t happened yet thank g-d). I still struggle with my anxiety disorder and panic attacks in the mornings sometimes. I believe this is as a result of all the trauma that is involved with being sectioned, being an inpatient and having to rebuild my life after. I had social anxiety anyway, as part of the depressive part of the bipolar, but I still believe that even though I have had talking therapy, that my brain is still processing the trauma. Mental health wards are not fun places to live, as you can imagine and despite the staff trying to make it as calm as possible.
I will get triggered with my panic by certain things- like social events or job interviews and I may not always know fully why- it could be subconscious, or I realise it after. I am still rebuilding my self esteem and the love for myself. Anyone who goes through a severe episode of mental illness will tell you that its hard to separate the illness from yourself. Bipolar from Eleanor.
I have incredible friends, my fiance and family who can separate it. Yet, there are times where we all don’t feel good enough. Where we want to hide even though we are capable of more than we know.
So in these 5 years I have been learning to love me, to think and act on hope, recovery and the future. I have learnt to build self care tools and relaxation into my days if I feel overwhelmed or to stop me from getting too stressed. I have been blessed to have found my life partner and developed my career- although my illness has put my career on hold many times and I have had to reinvent myself. However, I am starting slowly to find the light in the dark.
This is where the phrase ‘Be Ur Own Light’ comes from- to find the inner strength to carry on.
There have been many times when I have wanted to give up. Where I have been hurting and have felt inadequate. When I felt no one would want to date me or that I wasn’t good enough for a career. Because how could I tell people what had happened to me without them thinking I was a ‘fruitloop’? That was my logic.
Thats why I started to write. I write to heal. I write to explain, educate and battle stigma. I write to make sense of my own mind. I write as a job but also to make a difference in the world and I hope I will do that through my book and blogs/ articles.
In the past 5 years, aside from work and my mental health advocacy, I have been travelling again which always brings me joy. I have been to Rome (Italy) , Prague (Czech Republic), Madeira (with Charlotte), Israel (with Rob), Portugal and Romania. I have stayed at my Dads and explored the Cotswolds and gone on holiday to the beach at Broadstairs with Anna and family. I have seen theatre shows, amazing movies and read some fantastic books. I have found a life partner. I have secured a book deal, volunteered for Jami to launch their mental health shabbat, worked with the Judith Trust and my blog is growing. Being published in Glamour, Metro, Happiful, the Telegraph and the Jewish News were major highlights and finding an incredibly supportive community on Twitter too.
Life is not all hard and sad. Yes, there are times when I have found it a nightmare with my anxiety disorder. I am 100% still a work in progress- recovery isnt easy.
I have had to work on my self esteem in therapy. I have had 6 months of psychodynamic therapy. I read self help books. I should exercise and go out more (working on this).
I am not severely depressed or manic. I can hold down part time work, often from home. These 5 years have taught me that I may always have some degree of anxiety- particularly about past events which effect how I react currently. I need to learn how to heal from this and I hope in time I will.
If you had told me 5 years ago I would be writing a book of my life story and been published in national newspapers I would have laughed at you. I am getting married in July and I can’t wait (and also would have probably laughed at you too).
Anxiety is horrible by the way. Your heart races, you get flooded with adrenaline, you fixate on the fear and want it to go away. You feel sweaty and clammy and you may shake. You need to rush to the toilet. It stops you from sleeping. It stops you from living your best life. So I don’t want to trivialise it here. Its a struggle at times and its disruptive to life.
The pain of anxiety, depression and bipolar is matched by my hope and my belief that I will still achieve despite it. Yes there will be difficulties and bumps along the way, but today I am choosing to look towards the sun.
Socialising during your recovery always requires some effort, and life after rehab always takes some serious adjusting, but it can be especially difficult during the holiday season. The holidays are a time when you reunite with family and friends and spend time at seasonal social gatherings. You may encounter friends from your past times of using, people with whom you have impaired relationships, and social situations that tempt you to compromise your sobriety. In short, despite being one of the happiest times of the year, the holidays can also be stressful and dangerous for sobriety.
While the holiday season is a season of joy and giving that ought to be celebrated, it is important to be on your guard in order to protect your newfound sobriety. In case you find yourself or a loved one struggling to navigate recovery from addiction this season, here are some tips for protecting the sobriety you’ve worked so hard for during the holidays…
Know Your Triggers
Take an inventory of what your triggers for substance use are. In the past, did you use when you were hungry, angry, lonely, or tired? Was substance use an outlet for stress? Do you experience cravings most when you are bored or sad?
Whatever your triggers, be sure to take the necessary steps to keep those triggers at bay. If stress is a trigger for you, for example, practice regular stress relief techniques like meditation, even when you don’t feel particularly stressed. If you are tempted to relapse when you are bored, on the other hand, make it a point to plan out your days with wholesome activities and to have a go-to activity for those times when you truly do have nothing to do.
Use Your Support System
It is so crucial to set up a support system within your social circle during recovery, and the holidays are a perfect time to take advantage of that support system. Talk to members of your support system, especially family members and friends with whom you may be attending holiday gatherings. Tell them about what struggles you are facing and what you are worried about this season. This will help them remain mindful of you and allow them to help you at those times this season when you need it most.
Don’t Be Afraid to Call for Help
Your support system can carry you through the most difficult times of the holiday season. If you are worried about temptations to pick up alcohol during a particular holiday gathering, for example, a friend or family member can refrain from drinking with you or stay by your side throughout the evening to help hold you accountable. If you are worried that spending time with a particular group of people might tempt you to use again, make alternate plans with a friend or family member who understands your recovery.
Consider Whether an Event is Worth It
Holiday gatherings can be stressful for a variety of reasons. You have to answer questions about what you have been up to and what’s new in your life. You may encounter people with whom you used to use during times of addiction. You may find yourself around loved ones with whom you are still trying to repair harmed relationships. There are all kinds of reasons to be stress about attending a holiday season event, and for those occasions when you think the stress may be too much, it’s important to recognize when it may be better to miss an event.
Make a Plan for Parties
If you do feel that a holiday party will be low-risk enough for you to attend, be sure that you still come with a plan. Bring your own non-alcoholic party drink to sip on if you know alcoholic drinks will be present. Drive yourself so that you can duck out a bit early and have more control over when you leave. Plan out what you will say any time someone offers you a drink at parties. Try to envision which scenarios may arise so that you can be prepared for them.
Wear Your Sobriety on Your Sleeve
Finally, make the decision to own your sobriety this season. When someone asks you what is new in your life, go ahead and tell them about your sobriety (only if you feel comfortable doing so, of course.) Talk to them about your journey thus far, in as little or as much detail as you desire. Share what you are looking forward to as you continue your journey. When others see you talk enthusiastically about your recovery, they are sure to respond with similar enthusiasm, offering a shoulder of support and becoming advocates of your recovery.