Mental Health Monday
It's possible that I've blogged about some of this content before. Just keep in mind that:- A primary reason I blog is for self-therapy.
- If I can help even one other person who might be experiencing the same mood disorders that I experience, I count that as a bonus [which also makes me feel a little less selfish].
- As I've said many times before & . . . unfortunately for you . . . I'll say it again ad infinitum--it's my blog.
Chronic Depression
I'm pretty sure that I've been in a depressive state since earlier this spring. The symptoms that I've experienced in the past . . . the symptoms that let me know that this is more than just a case of ordinary gloomies . . . are just too prevalent & lingering to ignore. At my most recent check-up w/my psychiatrist, he confirmed that in his professional opinion I was experiencing a depressive cycle. I choose not to bore you w/those symptoms. I have "bigger fish to fry." [I plan to come back to this reference.]
- While I do NOT think that chronic depression is a choice, I DO think that every day we can make choices to dig ourselves deeper into a hole or work to climb out of the whole.
- This will vary from person to person . . . & will vary according to the severity of the depression.
- I can very easily wrap myself into the skin of my depression & get very comfortable . . . sometimes TOO comfortable in that skin.
- I can be my own worst enemy . . . a self-enabler, so to speak . . . & use my depression as an excuse for bad eating habits . . . over-using pain medication for my chronic back pain & [more recently] pain in my right elbow & shoulder, which is contributing to poor sleeping thru the night . . . which is no doubt leading to a feeling of malaise & fatigue by mid-afternoon . . . which is frequently leading to a nap of 2 or more hours . . . which is no doubt contributing to a poor sleep cycle].
- I said I wasn't going to bore you w/my symptoms. Well, oops, I did it again.
* Possibly obscure cultural reference . . . possibly included only for my own amusement.
Anyway, before I digress any farther [further?], here are some positives to take away from today's blog.
- You can run instead of hiding! It has been clinically proven [Take my word for it.] that exercise is a mood enhancer. A side benefit? It can also work to decrease your appetite & improve your sleeping cycle. PERSONAL NOTE: I have badly regressed in my PT [for my hip] & walking. Lois reset my fitbit last SAT; so I walked over 5,000 steps. Yesterday I've did my PT exercises twice. I walked over 6,600 steps. [I started working on this entry on SUN nite, 5/29 . . . finishing it this morning.]
- Eating healthy is a choice! It's easy for me to over-indulge on the carbs at ANYTIME, but especially when I'm in a depressive state. Solution? Keep plenty of "healthy" snacks around the house, like carrots & fruit that contains complex carbs.
- Run but don't hide! [Didn't I just type that?] Well, THIS particular item is actually not about exercise. [SEE above.] It's about getting outside, where you reap the benefit of sunshine--also a clinically-proven way to enhance your mood . . . & another method that doesn't involve food . . . plus it may supplement any psychotropic medications you may be taking. Which brings me to . . .
- Medications! If you have a clinically-diagnosed mood disorder [Or, like me, several CDMD's], you SHOULD NOT UNDER ANY CIRCUMSTANCES self-prescribe ANY such medications. That includes OTC herbal & other natural medications . . . and I DON'T CARE WHAT YOU'VE SEEN ON FACEBOOK, ON-LINE, or WHAT YOU'VE HEARD FROM FRIENDS WHO swear [You shouldn't be swearing anyway. SEE 8th commandment.] by their effectiveness.
- Having said that . . . there's no shame in using psychotropic medications. I take several. Once again let me say [Actually, since it's my blog, I'll say it whether you let me or not.] that {1} any medications need to be prescribed & monitored by a physician. {2} My biased opinion, based on years of experience & extensive research, is for you to use a mental health provider when dealing w/mental health medications, including OTC stuff.
- Writing has been a tremendous help for me. If you follow my blog, it's one example. Besides my Mental Health MON, whimsical WED, frightful FRI, & Hill Family Summer 2016 Reunion Exclusive features, I also write devotionals.
- So has fishing been a help for me. [Bet you never thought I'd bet back to this reference.] Not just fishing but other leisure-time, recreational, & other hobbies are proven remedies for depression & anxiety. Reading for pleasure works for me . . . Stamp-collecting? Not so much. [DISCLAIMER: Technically, I've never tried stamp-collecting.]
- Volunteering! Writing devotionals for Orphan Grain Train has been a god-send for me. Tutoring one of Lois' 1st graders several times each week was a blessing for me [& her, I pray. I will genuinely miss that; I hope I can resume this activity when school resumes in August.] I was volunteering at Birthright once a month prior to my hip replacement . . . also helping serve a supper at the Norfolk Rescue Mission once each month. Reaching out to others is way to crawl out of that skin that I so easily & comfortably wrap myself in. [SEE above.]
- Quite time! Perhaps one of the greatest blessings of my "sabbatical" has been consistent time each day to spend . . . to deliberately spend . . . with the Lord . . . Scripture, meditative readings from a variety of sources, prayer . . . I do have to be careful not to let my personal quiet time . . . especially my daily prayer list . . . feed into my OCD [or is it the other way around?].
- Choose the positive! Avoid the negative! I don't listen to nearly as much talk radio as I used to . . . I have been bingeing (sp?) on political commentary via on-line sources lately . . . In case you haven't noticed, our political culture can easily get a person down. Solution! Spend time looking for more cheerful news items . . . more cheerful & upbeat commentary. It's out there . . . if you choose . . . IF I CHOOSE to look for it!
THEREFORE, SOME REASONS TO HAVE A CHEERFUL DEMEANOR
From Omaha World Herald (2/6): "Sighs may be lifesavers. Your life depends on your ability to sigh. Yes, we sigh when we're exhausted or stressed--& when the weight of the world feels like too much to bear--but it turns out that sighing is also an essential life-sustaining reflex that is necessary to keep our lungs from collapsing . . . " [Sigh.]
From Norfolk Daily News (4/2): "Dear Dr. Roach: I am allowed to take sick days off from work, but is it ethical to take a day off for mental health? ANSWER: Mental health is as important as physical health, but it can be difficult to identify a crisis in mental health, unlike how we can take a temperature & know that our body is trying to fight something off. However, prevention is better than treatment, so I think the occasional use of a sick day is not unethical . . . " [Emphasis added . . . Sigh.]
Also from OWH (4/11): "Acts of kindness appear to be an easy way to reduce anxiety. "It isn't easy being anxious. You can't sleep, you can't concentrate,you're tired & cranky. The good news: Curbing your anxiety may be easier than you think--perhaps as easy as saying 'thank you.' Anxiety tends to turn people inward, make them more introspective & therefore less socially engaged. Scientists have shown that people who are more self-focused do experience greater levels of anxiety.
"Two psychologists at the University of British Columbia recently decided to test whether acts of kindness, already shown by researchers to increase a person's happiness, might also help alleviate social anxiety . . . Thew & Alden concluded that 'acts of kindness may help to strengthen social relationships, increase social engagement, & broaden social networks.'" [If, judging by the date, it appears as if I may be engaging in some blog-clipping triage . . . it appears as if you may be on to something . . . Sigh.]
Also from OWH (4/23): "Germany marks 500 years of beer purity law . . . " [Germany . . . Land of my ancestors . . . Land of the Reformation . . . Land of beer purity!] *
* SEE related item re: Beer Fest below!
Also from OWH (5/20): "Going to church good for body as well. Religious services aren't just good for your soul--they might be good for your health. A new study, reported this week in a journal published by the American Medical Association, says that those who attend church services more often have a better chance of staying alive in the long run . . . " [As a Lutheran, I feel conscience bound to remind you that the bad news is . . . attending church regularly doesn't get you any brownie points with God. I'm just sayin' . . . Sigh.]
Ditto OWH 5/20): "Breaking Brad: 'The Atlanta Braves have a concession item called Burgerizza, which is a 20-oz. beef patty covered in bacon & 5 slices of cheese, & served between 2 pepperoni pizzas. My cholesterol rose 30 pts. just typing that.'" [Also qualifies for Shameless Quip-Stealing Dept. & Food for Thought.]
Ditto OWH Go Magazine (5/26): "Get your tickets: Great Nebraska Beer Fest. Tickets are
now on sale for the annual Great NE Beer Fest. The festival will feature a number of local & regional breweries . . . The fest runs 2-6 p.m., AUG 27. Tickets include tastings, seminars & more. This year's event will be held at Werner Park, Hwy 370 & 120th St. in Papillion . . . To purchase visit greatnebraskabeerfest.com." [Emphasis added! I assure you that I received no remuneration for this blatant promotional plug.]
Ditto OWH (5/30): "For the 3rd consecutive game, K.C. finds 'magic' in late innings . . . Cheslor Cuthbert * . . . drove in the go-ahead run with an infield hit in a 3-run 8th, & the (KC) Royals rallied for the 3rd straight game in a 5-4 win over Chicago on SUN . . . KC has won 12 of 17 to move into the AL Central lead . . . " [Go ahead . . . Call me shallow.] **
* Just typing the name "Cheslor Cuthbert" cheers me up a little this morning.
** OK . . . I'll save you the trouble . . . I'm shallow.
From Norfolk Daily News (4/2): "Dear Dr. Roach: I am allowed to take sick days off from work, but is it ethical to take a day off for mental health? ANSWER: Mental health is as important as physical health, but it can be difficult to identify a crisis in mental health, unlike how we can take a temperature & know that our body is trying to fight something off. However, prevention is better than treatment, so I think the occasional use of a sick day is not unethical . . . " [Emphasis added . . . Sigh.]
Also from OWH (4/11): "Acts of kindness appear to be an easy way to reduce anxiety. "It isn't easy being anxious. You can't sleep, you can't concentrate,you're tired & cranky. The good news: Curbing your anxiety may be easier than you think--perhaps as easy as saying 'thank you.' Anxiety tends to turn people inward, make them more introspective & therefore less socially engaged. Scientists have shown that people who are more self-focused do experience greater levels of anxiety.
"Two psychologists at the University of British Columbia recently decided to test whether acts of kindness, already shown by researchers to increase a person's happiness, might also help alleviate social anxiety . . . Thew & Alden concluded that 'acts of kindness may help to strengthen social relationships, increase social engagement, & broaden social networks.'" [If, judging by the date, it appears as if I may be engaging in some blog-clipping triage . . . it appears as if you may be on to something . . . Sigh.]
Also from OWH (4/23): "Germany marks 500 years of beer purity law . . . " [Germany . . . Land of my ancestors . . . Land of the Reformation . . . Land of beer purity!] *
* SEE related item re: Beer Fest below!
Also from OWH (5/20): "Going to church good for body as well. Religious services aren't just good for your soul--they might be good for your health. A new study, reported this week in a journal published by the American Medical Association, says that those who attend church services more often have a better chance of staying alive in the long run . . . " [As a Lutheran, I feel conscience bound to remind you that the bad news is . . . attending church regularly doesn't get you any brownie points with God. I'm just sayin' . . . Sigh.]
Ditto OWH 5/20): "Breaking Brad: 'The Atlanta Braves have a concession item called Burgerizza, which is a 20-oz. beef patty covered in bacon & 5 slices of cheese, & served between 2 pepperoni pizzas. My cholesterol rose 30 pts. just typing that.'" [Also qualifies for Shameless Quip-Stealing Dept. & Food for Thought.]
Ditto OWH Go Magazine (5/26): "Get your tickets: Great Nebraska Beer Fest. Tickets are
now on sale for the annual Great NE Beer Fest. The festival will feature a number of local & regional breweries . . . The fest runs 2-6 p.m., AUG 27. Tickets include tastings, seminars & more. This year's event will be held at Werner Park, Hwy 370 & 120th St. in Papillion . . . To purchase visit greatnebraskabeerfest.com." [Emphasis added! I assure you that I received no remuneration for this blatant promotional plug.]
Ditto OWH (5/30): "For the 3rd consecutive game, K.C. finds 'magic' in late innings . . . Cheslor Cuthbert * . . . drove in the go-ahead run with an infield hit in a 3-run 8th, & the (KC) Royals rallied for the 3rd straight game in a 5-4 win over Chicago on SUN . . . KC has won 12 of 17 to move into the AL Central lead . . . " [Go ahead . . . Call me shallow.] **
* Just typing the name "Cheslor Cuthbert" cheers me up a little this morning.
** OK . . . I'll save you the trouble . . . I'm shallow.
REASONS TO BE DEPRESSED? ANXIOUS?
Taglines from Drudge Report (5/21):- "DOCTORS: Adults Throwing Temper Tantrums Could Be Suffering From Disorder . . . " [In fact, there's even a name for it . . . ATTTD. *]
* Adults Throwing Temper Tantrums Disorder. **
** Most often diagnosed in self-identified, progressive celebrities who are threatening to leave the country if "He-Who-Shall-Not-Be-Named" is elected president. ***
*** These celebrities are also commonly identified as SIPCWATTLCIHWSNBNIEP.
ROAD TRIP!
Lois & I are getting ready to embark on a road trip in celebration of our 41st wedding anniversary, which is TUE 5/31. Although it is not quite as ambitious as last summer's Great Western 40th Anniversary Odyssey, it will be fun . . . & I am looking forward to it none-the-less.I was going to include . . . as a Public Service Announcement . . . "Cellphone apps for travel to liven up long road trips (From NDN 5/27)," today's blog has turned into a beast *, so you will just have to wait & see whether I will include it as a PSA in a future blog.
* Possibly a symptom of OCD **
** Possibly related to the current depressive state that I am experiencing.
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