Let’s face it – at some point, everyone feels overwhelmed. Whether it’s school, your work or another aspect of your life, there are times when we feel like the world is closing in on us and we feel trapped. While it’s more common for some to feel this way than most people, make no mistake – most people you know have felt overwhelmed about their lives at some point.
I’ve been reading a book called “The Empath’s Survival Guide” which is all about how to live and succeed if you’re an empathic person (no, I did not mean empathetic – there’s a difference!). I’m hoping that once I finish I can offer a solid review of the book but for now, there’s some word choice in the book that’s caught my eye and led to some questions.
In particular, the author’s constant reminder to ‘stay grounded’ and to ‘ground yourself’ was something I noticed immediately. It was in nearly every chapter, sometimes making multiple appearances, and it made me think – what does it mean to ground yourself? I don’t mean in the sense of staying humble and keeping your ego in check, but actually keeping your feet on the ground and remaining present.
This I how I think of ‘grounding yourself’: being present in the world around you and not living inside your head. I’m sure there are many other aspects of being grounded, but these are the main criteria that I try to follow if I’m looking to be a grounded person.
So, how do you stay present? Different things work for different people, and understanding that there isn’t a one-size-fits-all solution in this situation can go a long way toward maintaining toward being mentally healthy. Some people meditate, others pray to their higher power. People write in journals, listen to soothing music and go for a run. Sometimes it involves exhausting your body; other times it involves exhausting your mind. Regardless, you’re challenging yourself to be in the moment and seeing how long you can stay there.
Some people need more time than others to stay grounded. I know people who only need five minutes a day to meditate and they are refreshed and ready to go; others need more time or need to do more strenuous activity. I am one of those people, and I’m okay with that. The important thing to remember here is that you have to do what works for you. While it’s okay to try things that you’ve seen work in others, don’t put yourself into a box when it comes to staying ground. If it’s healthy and effective, that is all you need to worry about.
I stay grounded in a number of ways, but one of my favorites in the past month has been to go for a run. Now that the weather in DC is nice, I’ve been able to exercise outside, and it’s made me more grounded than anything else in recent weeks. I’m able to exist among the trees and plants on the sidewalks and enjoy the fresh (city) air as I exercise. Though I only currently run twice a week, it’s become something I look forward to and keeps me present – it’s hard to exercise that long if you’re not present in your task!
One more thing – sometimes trying to be grounded doesn’t work. That’s okay. Don’t put pressure on having an activity ‘cure’ you or boost your mood. Sometimes being grounded just means that you remain busy. By remaining busy, you might be able to keep things like depression and anxiety at bay. Whether it’s a big victory or a little one, a win is a win when it comes to mental health challenges. I wish you good luck with yours.
What do you do to stay ‘grounded’? What do you wish you’d do more of to be present in the moment? I want to know!
I’ve been doing a lot of thinking as we come to the end of Mental Health Awareness Month. It’s been an interesting month for me – since I am in the middle of the process of weaning off my medication, I have been a little removed from mental health advocacy. I’m focusing on making sure this process goes smoothly and answers my questions – mainly, do I need to be on medication right now? I might have to go back on it weeks, months or years from now, but making sure the process goes well is my main focus.
Anyway, this month has been encouraging. I think the best thing I’ve seen is that this month has distinguished the difference between mental health and mental illness. Mental illness might not affect everyone, but mental health does. Taking care of yourself is important in all aspects of life, and this includes mental health.
Bringing awareness is also a very underrated aspect of improving the mental health conversation. Because it’s such a nuanced topic, it’s not enough to just say ‘be aware’ about mental health and leave it at that. It needs to be a discussion, an ongoing conversation to make sure people are looking out for each other and themselves. We make choices every day that improve or worsen our mental health, and it’s important to recognize the impact of these choices.
I was encouraged by the #RealConvo Instagram campaign and learned a ton from Mental Health America about how we can use different things in our life to boost our mental health. I read posts from people who don’t normally talk about mental health – they were honest and open and I loved seeing it. I feel like the conversation surrounding mental health improves every year, and things like Mental Health Awareness Month are a good reminder of how far this conversation has come.
Even though the month might be over, we can’t stop talking about mental health. Maybe it doesn’t have to be in the most obvious or outspoken way. There are plenty of ways to discuss mental health, and you need to do what works for you. Maybe that means writing a social media about that the fact that sometimes, you’re not okay. Maybe it’s just checking in with a friend or loved one and asking, ‘how are you, really?’
The most important part of this is that the discussion doesn’t end. Mental health, as with many things in life, is ongoing. We don’t always have the luxury of picking it up and putting it down as we see fit. So, however, whenever and wherever you have this conversation – even if it’s just with yourself – I hope that you can continue to remind those around you that our mental health is important – whether or not it’s Mental Health Awareness Month.
I’m a little nervous this week. As I shared a month ago, I’m currently in the process of weaning myself off the medication I take for my anxiety and depression. Since I am at the lowest level of one of the medications, I have been slowly lowering the dosage on the other medication until I am off it entirely, and I have finally reached the time where I go off that medication entirely – a very big step to take.
In our various appointments, my psychiatrist has shared with me that this will likely be the most difficult part of the process. There’s a good chance that while my body goes through withdrawal and gets the medicine out of my system, symptoms of my depression and anxiety could return. While he wasn’t guaranteeing anything (and did mention that all people are different), it’s a very real possibility that he wanted me to be aware of. I would be silly not to be a little scared, right?
That being said, don’t be afraid if you don’t see a post from me at the times I usually post. I will do my best to keep the blog going and keep posting, but I’ll admit that it won’t be easy. One encouraging thing is that I am in a good place to try and do this – the decision was not made on a whim. I have been on my current meds for the past two and a half years, and by taking all the proper precautions I’m ensuring that I am doing this in the safest way possible. Wish me luck this week – I’ll need all the good vibes sent my way!
Have you ever weaned off a medication (any medication) you’ve taken for a long time? Was it weird? I want to hear about it!
I am not very good at waking up in the morning. I’ve written about this in the past, but it hasn’t made things any easier. When the alarm goes off, I hit snooze. I’ve calculated how long it takes me to get ready in the morning, and I am prepared to use the minimum amount of time to get dressed and head off to work. I’m not proud of it, but that’s my reality.
I’m also not very good at going to sleep at night. This often happens because it’s hard to turn off an anxious brain, but other factors play into it as well. There are plenty of tips out there about falling asleep in an efficient manner, and I’m pretty sure I’ve tried almost every single one. Some have worked better than others, but I haven’t found that secret formula that gets me to fall asleep in a timely manner; I usually sit in bed for a half-hour or more before drifting off to sleep.
But one thing I am getting much better at is not staying in bed. If I’m not sleeping, I’m not in my bed. It’s an important distinction and one that has improved my mental health.
The connection between sleep and mental health is deeper than you realize. Getting the most out of your time in bed could be a key factor in improving your mental health and even though it’s hard for me, I understand those benefits. Though sleep is essential to your health, staying in bed for too long or being in bed too often makes it harder to cope with your mental illnesses. When my depression is the worst, all I want to do is stay in bed and sleep. It’s my refuge, my place of safety from the world. And though it makes me feel better in the moment, I always regret staying in bed for too long and hate myself for it. It’s not a great long-term solution, and it does not improve my mental health.
I remember in college, I could stay in my bed for hours at a time – watching television, doing schoolwork, even eating meals. I developed a dependency on my bed that was not only unhealthy but extremely unhelpful. I don’t have that relationship anymore, and I think that’s because I realized how much of a hindrance this behavior was in my daily life.
I’m not asking much of you this week, but I’d encourage you to be aware of how much time you spend in bed. Is it a place for sleeping, or do you spend more time there than you realize? I’m not asking you to change how you deal with your mental health or mental illness, but becoming aware of your habits – good and bad – is a good thing to do.
It’s May, which means it’s once again Mental Health Awareness Month. I wrote about this last year when the theme from Mental Health America was #4Mind4Body, which brought awareness to the importance of taking care of every aspect of your health. MHA has decided to expand on this theme in 2019, focusing on a variety of ways to boost mental health and general wellness.
The National Alliance on Mental Illness also has its own focus for Mental Health Month called the WhyCare? campaign. NAMI’s campaign will promote the importance of care in ‘our relationships to others, in mental health treatment and services and in support and education to millions of people, families, caregivers and loved ones affected by mental illness.’ They offer plenty of ways to get involved and demonstrate WhyCare? by sharing stories about how caring for others, or having others care for you, as affected you.
And those are only two of the many organizations that will be having their own campaigns throughout the month of May focusing on mental health awareness, education and reducing the stigma surrounding mental health. There are plenty of ways, and reasons, to get involved this year.
Whether you participate with MHA, NAMI, another organization or on your own, know that you’re not alone in trying to spread mental health awareness. I will do my best to try to participate in as many campaigns as I can, and at the end of the month, I hope to share some of what I learned with you all.
For the past week, my anxiety has been something terrible. While it was triggered by something specific, it’s wedged its way into every facet of my life and crushed my thought process. Every day, I feel like I can’t help going into a downward spiral every second my mind isn’t concentrated on a specific task. And it sucks – to put it lightly.
I was going to write a post about how much this anxiety sucked, but something popped into my head as I started writing. I thought about how this recent bout of anxiety has diminished the progress I’ve made in recent months. It made me feel like all the progress I made recently was wasted. That it was pointless. That I would have to go back to square one when it came to my mental health.
This always makes me think of the term ‘relapse.’ While it’s more commonly associated with drugs and alcohol, I’ve also seen it used in regards to mental health disorders. And while I don’t like to use that term when it comes to my mental health, I couldn’t help but thinking that I was going through a relapse. I was afraid I was reverting to the old me – the one that got sent to the psych unit after a panic attack and suicidal ideation.
What stopped me from going down the rabbit hole of a relapse was reminding myself that my battle with mental health is not linear. I won’t just slowly improve until one day I’m rid of my demons. There are peaks and valleys to my mental health, just like anything else in life. Some days will be good and others will…not. I put so much pressure on having good days because I’m afraid that a bad day will negate all my progress. But is that true? No.
A bad day will get in the way of improvement. It might get in the way of doing some things that I would usually do. But it does not cancel out the months, the years of hard work that I have put in to get to this point. And the same goes for you.
If you work on something – your mental health, a special project, anything – for a long time and then have one bad day, do not discount all the progress you’ve made. You’re not perfect. You’re human. You are allowed to make mistakes. In fact, they are inevitable. So you can either let them get in the way, or you can grow from them.
But while this can apply to all walks of life, I tailor this mindset to mental health specifically because I know what negative thoughts can do to a person. My anxiety works me up into such a frenzy that I don’t think anything else matters besides the anxious thoughts in my head. But that’s not true. I have made progress recently – progress I am damn proud of. And I have grown strong enough to know that one day might set me back, but it won’t take me out of the game. That might not seem like much, but it makes a world of a difference when I try to get out of bed in the morning.
I know it’s easy to say, “don’t let your mental illness negate your progress.” It’s much easier said than done. I can’t even promise that I’ll always take my own advice. But I believe there is bravery in the attempt, and there is power to even have these thoughts in your head. So maybe all this post does is put the idea in your head. Maybe that’s all you need today. That’s okay. Because every day is a new battle, and we should use all the weapons we can get.
In the year and a half since I started this blog, I have undergone a positive transformation in regards to my mental health. I have started to prioritize healthiness over happiness, and that decision has paid dividends. But what are the long-term goals for my mental health? The reason I’m asking this question is because I don’t have an answer.
One of my most reliable coping strategies is living present and taking each moment as it comes. A speaker at a work event said something last week that stuck with me, and it’s an approach I realized I’d been taking with my mental health.
“Just make it through the next meal. If you can’t make it through the next meal, make it through the next hour. If you can’t make it through the next hour, make it through the next minute. And if you can’t make it through the next minute, make it through the next moment.” – Jon Sanchez
I’ve focused so much on getting through every hour, every minute, every moment, that I haven’t thought much about what I’m trying to accomplish. Not that there’s anything wrong with that; sometimes you have to use whatever you can to get through the day. But those days can add up, and sometimes knowing that you have a long-term goal to work toward is a source of inspiration and strength on the days when things aren’t so great. It’s been that way with other aspects of my life, and now I want it to happen with my mental health as well.
There is no shortage of information on setting and achieving goals (if you don’t believe me, just Google it), and while it’s a good place to start, you need to make sure that your goals are unique to you and your lifestyle. This is where I struggle! I don’t know how to cater goals to suit my needs, and the result is that no goals are made at all.
I could also chalk this up to not really feeling secure in what my purpose is at the moment. While I’m extremely excited about my impending move, I realize this decision will not provide more security, which makes having long-term goals all the more important. I guess it’s a step in the right direction that I’m even thinking about this; a year ago, having a long-term mental health goal was a pipe dream. I was just worried about making it to the next day. But now that I’m able, I’d like to figure out what it is I’m working toward. And when I have, I’ll be sure to let you know.
What are some of your long-term goals? Whether they’re mental-health related or not, I could certainly use some ideas!