Wednesday, October 30, 2013
The Cycle of Avoidance
I learned that there's nothing wrong with a small amount of anxiety, just enough helps motivate us. Too much is when it becomes overwhelming and a disruption in our lives.
Without facing our fears, nothing will ever get done. It's about slow exposure, putting yourself in situations you're uncomfortable in. It's the best way to overcome certain anxieties. It takes time and a lot of effort, but in the end you'll gain confidence. The worst cycle is avoidance, avoiding things that make you uncomfortable, the longer you avoid the worse the fear becomes and continues the cycle.
I've gotten caught up in this cycle. I'm afraid to make telephone calls for example, the longer I go without making them the shakier and more awkward I am when I have to make one. That's just one example of many situations I avoid due to anxiety and all my worries. It's really keeping me from living my life. I'm ready to overcome this and take control of my life. Just one small step at a time.
Without facing our fears, nothing will ever get done. It's about slow exposure, putting yourself in situations you're uncomfortable in. It's the best way to overcome certain anxieties. It takes time and a lot of effort, but in the end you'll gain confidence. The worst cycle is avoidance, avoiding things that make you uncomfortable, the longer you avoid the worse the fear becomes and continues the cycle.
I've gotten caught up in this cycle. I'm afraid to make telephone calls for example, the longer I go without making them the shakier and more awkward I am when I have to make one. That's just one example of many situations I avoid due to anxiety and all my worries. It's really keeping me from living my life. I'm ready to overcome this and take control of my life. Just one small step at a time.
Sunday, October 27, 2013
Daily Routine
I've decided to type out and print my own daily schedule. This has things like working out, playing violin, working on my CBT workbook, along with simpler things like wake/sleep times, medication time, meal times, etc. I'm going to try to stay on schedule for 5-6 days out of the week. I know it will really help me.
Since being out of high school my days haven't had much structure and I miss that. I really need routine in my life, I feel like it's extremely important especially to mental health. My days as of late have consisted of sleeping all day, staying up all night, and doing relatively nothing. I made sure I will be leaving the house at least once a day (when I work out) and maybe eventually up to 2 times per day.
Since being out of high school my days haven't had much structure and I miss that. I really need routine in my life, I feel like it's extremely important especially to mental health. My days as of late have consisted of sleeping all day, staying up all night, and doing relatively nothing. I made sure I will be leaving the house at least once a day (when I work out) and maybe eventually up to 2 times per day.
Mental Illness Support Jewelry
This is a great site recommended by another member at Psych Central Forums. Mental illness awareness/support jwelry. Also, $10 of every purchase is donated to the cause. Check it out at
https://bravelets.com/products/shop/cause_id/45
https://bravelets.com/products/shop/cause_id/45
Tuesday, October 22, 2013
Feelings When First Diagnosed
This is partially from a thread I started at Psych Central: Feelings When First Diagnosed
I've been interested in how other people felt right after their diagnosis was disclosed to them. I actually first felt relief that there was a name and treatments for all the chaos I had been dealing with in my life. I also felt a small amount of shock, only because I didn't realize I was having manic episodes, I was only aware of the depression. I guess my mind is going too fast for me to notice what I'm doing when I am manic. Thankfully I now know the signs of a mood escalating into mania.
After that I felt anger, like I would never live a normal life because I couldn't find the right medication for awhile. Not long after that was acceptance. I have this disorder. It doesn't define me, I can be proactive in my treatment and live a successful like if I'm determined to. For myself, it was a process of different reactions.
If you're reading and you have Bipolar Disorder, how did you feel after you were first diagnosed? Shock, anger, relief, etc? Let me know in the comments below, I find it interesting how differently we react to this type of news being told to us.
I've been interested in how other people felt right after their diagnosis was disclosed to them. I actually first felt relief that there was a name and treatments for all the chaos I had been dealing with in my life. I also felt a small amount of shock, only because I didn't realize I was having manic episodes, I was only aware of the depression. I guess my mind is going too fast for me to notice what I'm doing when I am manic. Thankfully I now know the signs of a mood escalating into mania.
After that I felt anger, like I would never live a normal life because I couldn't find the right medication for awhile. Not long after that was acceptance. I have this disorder. It doesn't define me, I can be proactive in my treatment and live a successful like if I'm determined to. For myself, it was a process of different reactions.
If you're reading and you have Bipolar Disorder, how did you feel after you were first diagnosed? Shock, anger, relief, etc? Let me know in the comments below, I find it interesting how differently we react to this type of news being told to us.
Sunday, October 20, 2013
Anxiety
I've been doing very good, my mood is stable still thankfully. I have been having some minor mood swings but I can put that down to the stress I've been under. Lately, I've been trying to figure out what to do with my time. I have no job, am not in school.
I realized the other day that I'm not ready for a job yet due to my anxiety and panic attacks. However, I am going to try volunteering. It doesn't pay of course but it does help me get out more and gain more confidence in social interactions. I also know it will feel good helping other people which is something I love and wish I could do more of. I hope within maybe a year of that I'll be ready for a job. we're still working on anxiety in therapy and through CBT Self Help books. I still got a long way to go. From what I've learned anxiety is very co-morbid with Bipolar Disorder.
I'm confident if I work hard enough I can overcome my anxiety and fears. It will take one small step at a time but I'll get there eventually. I keep putting myself down comparing my life to where my friends have gotten in life. We're entirely different, I had a lot going on and am only just now starting to feel stable. It may take me a little longer to get where I want to in life but I'll get there eventually without a doubt.
I realized the other day that I'm not ready for a job yet due to my anxiety and panic attacks. However, I am going to try volunteering. It doesn't pay of course but it does help me get out more and gain more confidence in social interactions. I also know it will feel good helping other people which is something I love and wish I could do more of. I hope within maybe a year of that I'll be ready for a job. we're still working on anxiety in therapy and through CBT Self Help books. I still got a long way to go. From what I've learned anxiety is very co-morbid with Bipolar Disorder.
I'm confident if I work hard enough I can overcome my anxiety and fears. It will take one small step at a time but I'll get there eventually. I keep putting myself down comparing my life to where my friends have gotten in life. We're entirely different, I had a lot going on and am only just now starting to feel stable. It may take me a little longer to get where I want to in life but I'll get there eventually without a doubt.
Things That Help Keep My Mood Stable
1. Medication: It doesn't solve everything but it is key in helping to stabilize Bipolar Disorder. Unfortunately it can take awhile to find the right combination of medications that work for you but there is something out there for you, it just takes time. Everyone is different. I'm thankful to have finally found a combo that works for me, although it may need adjusting from time to time.
2. Therapy: This one was surprising to me. I didn't feel like I needed therapy. Eventually I realized how helpful it was. It's really good to have someone to talk to who knows what you're dealing with who can guide you and help you overcome problems in your life. You really will learn a lot about yourself in therapy.
3. Routine: For me, the most important thing is maintaining a daily schedule. Getting up at the same time, going to sleep at the same time. Even doing certain things like brushing your teeth at a certain time. Sleep is vital, if I don't get enough sleep I start to slip into hypomania. Which isn't too destructive per say however it can easily escalate into mania. Normally my cycles aren't triggered by anything but the rare few that are are triggered are triggered by things such as stress and or sleep disturbances.
4. Mood Charting: This is a very helpful exercise in which you chart your mood and daily habits. Overtime you can sea a correlation between mood fluctuations and different factors affecting them (ex: how much sleep you got that night) Here is a mood chart you can print out and fill out if you'd like: Bipolar Monthly Mood Chart
5. Workbooks/Books: I find self help workbooks wonderful. You can go at your own pace and learn a lot. Most of them use Cognitive Behavioral Therapy (CBT) techniques which are very helpful for many things, especially co-morbid issues that go a long with Bipolar such as Anxiety. I also enjoy reading books such as "The Bipolar Disorder Survival Guide" 2nd edition by David J. Miklowitz PhD. to educate myself more and help my family understand what I'm going through,
8. Journaling: This is also important. A place where you can write out all your thoughts when you have no one to talk to or they're thoughts you don't feel comfortable sharing. This is a major release of anxiety for me. It's also a great way to get thoughts off your mind when it starts racing 100mph during hypomania and mania. It could prevent you from being impulsive and saying something you would later regret if you write it down then read it back to yourself later.
7. Exercise: It was very difficult for me to start a routine of daily exercise but I have managed to keep up with it. I think 20-30 minutes of exercise a day is not only physically healthy but mentally as well. You feel tired after working out but you also feel somewhat better mood wise and a little amped up. I usually work first thing in the morning so I get it out of the way and can focus on the rest of the day.
8. Healthy Diet: This simply makes me feel better about myself. Knowing I'm eating healthy I don't have to feel bad about myself or sluggish and depressed after eating a lot of junk food. Plus it's easy to eat healthy, it's all in moderation. Too many people go on these extreme diets and end up crashing.
2. Therapy: This one was surprising to me. I didn't feel like I needed therapy. Eventually I realized how helpful it was. It's really good to have someone to talk to who knows what you're dealing with who can guide you and help you overcome problems in your life. You really will learn a lot about yourself in therapy.
3. Routine: For me, the most important thing is maintaining a daily schedule. Getting up at the same time, going to sleep at the same time. Even doing certain things like brushing your teeth at a certain time. Sleep is vital, if I don't get enough sleep I start to slip into hypomania. Which isn't too destructive per say however it can easily escalate into mania. Normally my cycles aren't triggered by anything but the rare few that are are triggered are triggered by things such as stress and or sleep disturbances.
4. Mood Charting: This is a very helpful exercise in which you chart your mood and daily habits. Overtime you can sea a correlation between mood fluctuations and different factors affecting them (ex: how much sleep you got that night) Here is a mood chart you can print out and fill out if you'd like: Bipolar Monthly Mood Chart
5. Workbooks/Books: I find self help workbooks wonderful. You can go at your own pace and learn a lot. Most of them use Cognitive Behavioral Therapy (CBT) techniques which are very helpful for many things, especially co-morbid issues that go a long with Bipolar such as Anxiety. I also enjoy reading books such as "The Bipolar Disorder Survival Guide" 2nd edition by David J. Miklowitz PhD. to educate myself more and help my family understand what I'm going through,
8. Journaling: This is also important. A place where you can write out all your thoughts when you have no one to talk to or they're thoughts you don't feel comfortable sharing. This is a major release of anxiety for me. It's also a great way to get thoughts off your mind when it starts racing 100mph during hypomania and mania. It could prevent you from being impulsive and saying something you would later regret if you write it down then read it back to yourself later.
7. Exercise: It was very difficult for me to start a routine of daily exercise but I have managed to keep up with it. I think 20-30 minutes of exercise a day is not only physically healthy but mentally as well. You feel tired after working out but you also feel somewhat better mood wise and a little amped up. I usually work first thing in the morning so I get it out of the way and can focus on the rest of the day.
8. Healthy Diet: This simply makes me feel better about myself. Knowing I'm eating healthy I don't have to feel bad about myself or sluggish and depressed after eating a lot of junk food. Plus it's easy to eat healthy, it's all in moderation. Too many people go on these extreme diets and end up crashing.
The Bipolar Disorder Survival Guide
Saturday, October 19, 2013
Coping Skills
Coping skills are things you use to help you deal with and get through stressful situations or thoughts.
Some of them I enjoy include:
Some of them I enjoy include:
- Reading
- Exercising
- Art
- Taking a Walk
- Listening to Music
- Mediation
- Relaxation Techniques
- Journaling (or Blogging for that matter!)
These are some of my favorites, you can make a list of your own. Write down any positive activities you do that help relieve stress. I use these when I'm anxious, depressed, angry, etc. They can be very helpful. Don't force yourself to use a coping skill you don't enjoy, only use the ones that actually help you feel better. I didn't learn about coping skills until my first hospitalization, I'm glad I did. Now I hear about them everywhere, from my therapist to my psychiatrist. They're a great way to outlet some negative emotions.
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