Mental Health Day- Caution Woman on the Edge

Today feels like a Monday to me. Long weekends always seem to throw my mental calendar out of whack.  I think I will stick a post it note on the fridge today to remind me that it is in fact Tuesday.  Do you feel like your week has started on the wrong foot when a holiday steals away a day that you could not work towards your to-do list.  That is how I am feeling today.  My next show is November 1^st and 2^nd and I am supposed to be hosting workshops in my new studio by …now really.  I feel everything backing up into a big unmanageable mess.  I think that as important as crossing things off my list today I need to stay focused on my anxiety level.  Perhaps the things that I am worried about are not worth the weight that I am attaching to them in the whole scope of things.  I am going to take some time today to go back and reread my old posts….find some tidbits to help me reorganize my thoughts and priorities and get me moving forward again.  I am going to spend some time brushing up on my CBT exercises and also some of my relaxation techniques.  I have mentioned a few times that I am trying to compile a list of Android Apps that help with Mental Health and I have to say I am really impressed with a few that I have looked at already.  There are allot of crappy ones out there that are clouded with ads that make me feel overwhelmed to even look at but then there are several that are very clean and user friendly.  I can’t wait to share them with you.  Unfortunately it won’t be today.  As I said….I am taking a Mental Health Day today! Maybe you should commit a few hours of your schedule today towards helping your mental health journey. My thoughts and prayers are with you always. Tracy

Mental Health Vacation

Cognitive Behavioural Therapy Self-Help (MP3s and Worksheets)

Positive Attitude

Positive Activities

Inspiration

Moving Forward One Step At A Time

Wow, this summer has gone by incredibly fast. I have to say that I did not do as well this summer as I did last. Last year my trailer was an oasis of tranquility for me. I felt safe and secure there and felt that I had achieved something for myself by leaving the house and going there. Somehow that lustre has worn off. This year it seems like all the commotion of other campers and just the business of the camp itself has me hiding inside more often then I would like. How do you explain to your children that they can't go swimming on Saturdays because there are too many people in the pool area. I told you that I had been taking the Omega 3 pills and I have stayed on track with that. My shaking has calmed down considerably and the joint pain has lessened as well. I have been able to stay out until around eight o'clock most nights which is a huge improvement over my previous six o'clock exodus. I feel like everyone is expecting me to just wake up one day and be back to the me I was 3 years ago. I know that is not going to happen. My life has changed, I have changed, but I still feel guilt over letting others down. I will be home from the camp in about two weeks and then I will start putting my very predictable schedule back in place. I will return to whatever therapy options are available. I will push on. But I am tired. No one here seems to understand how much energy it takes to just leave my bed in the morning. No one seems to see how hard I struggle each day to get out there and be part of the world (even if only for an hour). I am so thankful that I have made such good connections in the Anxiety Forums and Google+ groups or I might think I was alone in these struggles. My thoughts and prayers are with you always. -Tracy

This idea seemed to fishy to work....but it does!

Whew I am so glad that the humidity has let up for a few days. I just wanted to pop in and let you know about a suggestion that I was given in one of the google plus groups to help alleviate my joint pain in my hands and feet. My anxiety issues sometimes...ok pretty much always have me shaking and twitching and it has begun to result in osteoarthritis. To the point! +Meditation for Health | Seek Within You  suggested that essential fatty acids such as flaxseed or fish oils would help reduce the pain and inflammation as well as help reduce my anxiety effects. I was admittedly doubtful that this would work. I grew up choking down halibut oil capsules all winter as my Grandmother insisted that it would ward off colds. After suffering yet another night of nauseated stomach from the Tylenol Arthritis I had taken I was motivated to give it a try. I bought Jamieson Brand Omega 3 with Flaxseed Oil and read the label carefully.  It said to take 3 capsules 3 times a day. Ok, so I am not that thrilled with the idea of choking down these monster sized footballs of smelly oil so I decide on a compromise with myself . I will try 2 capsules, twice daily. Within a couple of days my husband noticed that I was able to do more without my hands bothering me. I also started staying out of the trailer for longer periods of time and I actually went to a fish fry that had me sitting wedged at the back of a deck with at least 8 adults all conversing wildly beside me. I am not saying that this is going to cure all that ails you my friend but it is certainly worth a try.  I have been taking it for a few weeks now and I am no longer taking the Tylenol.  Thank you so much +Meditation for Health | Seek Within You  this was such a helpful suggestion.  Maybe we can sweet talk our new google + friend and have a new guest blogger.
My thoughts and prayers are with you always.

Tracy

Read more about Omega 3 and Flaxseed Oils at
Jamieson Vitamins

Looking at the Sunny Side of Life

Man don't you hate people that say that. The glass is half full, count your blessings, the sun will come out tomorrow...tomorrow...tomorrow..I love you tomorrow...ha..just kidding I won't do that to you.  Sorry if it catches in your head.  Realistically there is a reason for all these all too chipper statements.  Those folks out there that are so drippy with optimism are really onto something.  Medically I mean, though socially annoying as they are they seem to make out okay too.  Ok, Ok...I am a closet optimist....I can spin sunshine as well as the next girl, except in my own head.  Do you ever experience this phenomenon? You are so sweet to the rest of the world but in your own head you are constantly criticising yourself and preparing for the worst. That's me.  All the time.  Sometimes I just need solitude because the chaos of people talking around me plus the nagging of the inner me overwhelms me.  I was reading an article on the Mayo clinic site and another on the Live Science site and they were talking about research that has been conducted into the effects of positive thinking on depression.  To me this seemed counterintuitive as if we were thinking positively we would likely not be depressed. That in fact is their point.  The study focused on mildly depressed folks, not like us hiding under the covers peeps. The results showed that they were able to stimulate the amygdala by positive thoughts and it counteracted the usual overreaction we experience. By no way do they suggest it will work in all instances and they say it would be most effective in conjunction with medication.  I am very fortunate and not only do I live in an area that provides excellent support but also I am married to a hard working guy with a nice medical package. Write that one down single ladies...make sure your man has a job and benefit plan!! So sexist I know. Regardless, the positive activity interactions (PAIs) can be used by people that are unable to access additional support.  Its one of those "what do you have to lose kind of things".  

Here are a few examples of Positive Activity Interactions:

Intentional positive behaviors and thoughts, such as performing acts of kindness, expressing gratitude, meditating on positive feelings  toward others and using one's strengths. Gratitude journals, thank you cards, putting a quarter in someone's metre. 

It all seems so easy! When you think about it though, in those moments when we are outside our own brain and we are doing something nice for someone else don't you just get that sort of sunny buzz inside. Just in those few moments you forget that you are depressed, anxious, panic stricken or obsessive compulsive.  Maybe thats the seed of wisdom in it all.  A happy distraction from our pain.  I say lets go for it guys! Are you with me? I am going to shut down this computer and go read an extra bedtime story to my kidlets, just to remind them how much they are loved and to steal a little sunny buzz moment.  My thoughts and prayers are with you as always.

Guest Blogger This Friday!

Sometimes the most crucial part of our recovery is to learn to be positive. I can  already hear that little voice saying "Yah, I'm positive. Positive life sucks!". Life is hard. That's just the way it is. How we interpret our circumstances can make all the difference in how we experience life though. This week I hope to get in a few posts on the value of being positive when dealing with mental health issues. We will cap off the week with a guest post by fellow blogger Jamie Clark from Being Positive With A Depressive Soul. I am so excited to share her words of wisdom. Jamie has suffered from a depressive disorder for more than two decades. Make sure to check out her post Friday or better yet visit her blog and get to know her before she visits us. Thanks for sharing your story Jamie. You are a true champion of the mental health awareness movement. My thoughts and prayers are with you all.

.

Meet Kerry Connelly: Author and Survivor

As promised Kerry Connelly is guest posting today! I must admit Kerry's bravery in sharing her story makes me feel rather inadequate in my efforts to raise awareness about Mental Health.  Hopefully, as people read her story there will be new discussions about what it is like for people who suffer in silence and solitude out of fear of judgement.  Many people would rather seal themselves off from the world than tell someone that they need help.  If you or someone you know is suffering from Mental Health issues please read Kerry's book.  We are stronger when we share our stories with the world.  

Thanks for joining us today Kerry I will look forward to hearing more from you as your book launch gets closer!

GUEST POST BY AUTHOR KERRY LOUISE CONNELLY.

Candid Introduction/Shaken pre- release promotion and depression/emotional abuse awareness.

Hi ever body, My name’s Kerry Connelly, You may be politely scratching your head thinking, ‘Hmm should I know her?’  No need to rack your brains… no you ‘shouldn’t’ know me – but hopefully you will.

I’m an author and an education assistant. I’m also a sufferer of depression, panic and anxiety disorder. At 28 yrs old , I published my first book ‘Observation City’ – a witty and relatable tongue- in cheek collection of pieces on human behaviour and life situations – I got in just before my 29^th birthday and am about to release my 2^nd book which is  much different to the joyous manifestation that became ‘OC’ (available now in paperback).

Not so long ago I was in a pretty bad place, I was in an emotionally abusive relationship and suffering terribly from depression and other mental health issues, apart from that I was in a job that was contributing to my depression. I was basically fed up and feeling so far past low and lonely that I thought I may end up in a loony bin!

I started to change my circumstances, I quit my job – yep that’s exactly what I did, -You know it’s got to be bad when the only light there was to quit.  Now don’t think I took immense pleasure in quitting– I actually liked my job in the beginning and quitting brought a flood of tears, but I knew it was contributing to the deterioration of my mental health, which is an extremely important issue – so I took a casual position instead while I cradled my dream to learn and write and also get involved in education.

And so - I studied and obtained my certification in education support.                                                                          I left the emotionally abusive situation I was in, but continued to struggle, as I still sometimes do, with my mental health and the understanding of both myself and the situations I have been in. 

– Anything there sound familiar?

What I started to realise is that I want and always have wanted to feel ‘something more’. I remembered back to my primary school graduation, where a 12year old girl in a bright green dress with matching lime green pumps, stood on the assembly stage while the principal declared that ‘When she grows up, Kerry wants to be a writer and a kindergarten teacher’ – maybe kids have it right in the first place, before they’re tainted by the outside world of adulthood. That’s what I realised and that’s what I started to do – in the simplest of terms, - chase my dreams.

‘Shaken: A story of emotional abuse and depression’, is inspired by personal experience, which I hope serves not only as a good read, but as a self-help book of sorts. Interspersed with checklist material and signs for the emotionally abused/depressed as well as their friends to look out for, and to understand the topic better – I hope to help at least one person gain some comfort in what may be a confusing situation.

Yes it’s a scary venture, but I believe things happen for a reason, - maybe just maybe, one of the reasons I went through such depression (Which you will learn about in ‘Shaken’) was to help me on my path of becoming a published author- who knows?

‘Shaken’ is due for release in the coming months and I would appreciate all the support that I can get as the release date draws nearer. You can show your support by joining me via my official Facebook and website pages for upcoming release information.

I hope readers will enjoy it and be able to take something personal away from reading it. I sincerely hope to connect with readers and hear your feedback and stories. Please feel free to contact me on the listed sites, and I look forward to hearing from you!

PLEASE JOIN AND HELP SUPPORT ME VIA FACEBOOK AND MY WEBSITE

http://www.facebook.com/authorKerryLouiseConnelly

http://www.kerrylconnelly.wix.com/authorklc

Saying Goodbye is Never Easy

Today was the last day of my group therapy session on CBT. I did not realize how invested you get in other members lives when you spend a couple hours for a couple months picking through your every thought. I thought I would be relieved to have the sessions end. No more driving on the highway, no more crowded elevators and parking garages. I suddenly feel a void in the shape of the people who have explored this mile of my journey and I feel like I will never know how their stories unfold. Each one of them brought something special to the group that helped me learn more about myself. To my "bike riding" friend, thank you for your unsinkable attitude! You taught me perseverance in the face of life's challenging moments. To "Mr. Collectible" you taught me that there is a place for caring and sensitivity in the world and your skills at handling difficult situations with character and integrity inspired me. To "Mr. Analyzer" you highlighted areas of our lessons so perfectly sometimes I felt that you could read my mind! Of course I am not able to articulate my thoughts the way you can. You taught me to look at situations from different perspectives. "Mr. Shades" you reinforced in me that no matter what else we do in life, the time we spend with our children will be our greatest accomplishment. "Mrs. Fit Master" you inspired me to look at my life with a larger lens and to figure out where life will lead if I don't make changes now. "Fearless Leader" your patience and calm demeanor helped me to grasp the concept of not allowing your reactive mind to run the show. You were an endless wealth of information and I look forward to joining a new group with you in the fall. "Miss Go Getter" I will look forward to seeing your name announced someday for a Pulitzer or Nobel Prize. Thank you all for sharing your thoughts and stories as well as all your support. My thoughts and prayers are with each of you as we start the next chapter in our individual journeys.

The Value of The Written Word

Hello Friends. The warm weather has had me outside allot these past few days so I have not had much of a chance to post. I wanted to share with you the ideas that were presented at our therapy session last Thursday. Journaling. Pretty easy right. If you are like me you have heard this tool repeated by countless therapists and counsellors in the past. Its not really a new concept but have you really given it a thorough try? I have tried journaling over the past few years. Several times in fact. Come to think it this blog is the most consistent journaling I have achieved. My thought is how much effort have I really placed in my journaling. If nothing else it will serve as a guidepost for measuring my ups and downs. Why then do I have such a hard time committing to the practice. I tell myself that its because I am on the go with my family from the moment my eyes flutter open until they close again at night. That being said I still manage to fit in all the other things that I have labelled as a priority. Why not this? I think it scares me a bit. What is someone found it and my innermost thoughts were revealed? What if I write something that delves too far into my hurt and despair? What if it reveals I am not making the progress I am thinking is occurring? Interestingly I think it comes back to my fear of people judging me. Perhaps a fear of my being able to further judge myself. Am I afraid of the metre stick I am using to gauge my healing? Will writing it down make it a tangible scale with which to weigh my mental health? Probably! So I am going to commit to trying harder to journal. There must be a reason all those well educated individual keep telling me to do it. Are you interested in therapeutic journaling. I have found a few resources for you. My thoughts are with you today! -Tracy

 Excellent article on Journal Therapy A list of Journaling Resources and Prompts PDF about the value of Journaling

Looking at the Numbers

Well first of all let me apologize for not posting Thursday after group or even yesterday.  As I expected I was feeling less than stellar.  I do however want to share some interesting insight I gained from my group.  It was a pretty informal thing as only two of us made it. Pretty hard to hide in a group of two with two leaders. I asked our group leader what the recovery rates or outlook was for people with social anxiety.  She said basically it falls into three groups 1/3 have one bout of it and are never affected again, 1/3 have 2-3 episodes and 1/3 struggle with it on an  ongoing basis.  So I guess I fall into that final group. That is ok though.  I know that this is something I will deal with daily so that gives me more ammunition to get myself into a strong routine and plan for this thing.  I did some more research online and found this:

Facts About Anxiety Disorders

• 25% of the population will at sometime in their lives, suffer from an anxiety disorder ranging from specific phobias to more debilitating disorders such as panic disorder. 5-7% will suffer from panic disorder. Up to 10% may have social anxiety. (Health Canada 1996).
• Ratio of female (16%) to male (9%) with anxiety disorders. (Chambless, Cherney, Caputo, Reinstein, 1987)
• Anxiety disorders are the most treatable of all mental illnesses.
• Anxiety disorders are often accompanied by depression. Risk of suicide is high. Persons with panic disorder were 7 times greater at risk for suicide than those with major depression or those with neither disorder. (Weissman & Merikangas, 1986)
• Cognitive behavior therapy is reported to be 80-90% effective with an 80% recovery rate a year later depending on the extent of avoidant behavior. (Walker, Cox 1998).
• Alcohol and drugs are often used to self-medicate for anxiety and panic. 23% - 44% of inpatient alcoholics have one or more anxiety disorders. (Chambless, Cherney, Caputo & Reinstein, 1987)
• Unresolved, on-going high stress levels put ALL individuals at risk of developing an anxiety disorder.
• Early intervention means rapid recovery.

Major Anxiety Disorders

• Anxiety disorders are one of the most common mental health problems.
• Anxiety disorders carry significant personal and societal costs in terms of lost wages, decreased productivity, reduced quality of life and frequent use of health care services.
• Treatment for anxiety disorders is 80-90% effective with an 80% recovery rate a year later, depending on the degree of avoidant behaviour.

Panic Disorder

Panic disorder is characterized by repeated panic attacks and a persistent fear of future attacks. A panic attack is a period of intense fear and discomfort that often strikes "out of the blue". Symptoms may include:

• shortness of breath
• racing heart
• tight chest
• trembling or shaking
• choking sensations
• numbness or tingling
• dizziness
• feelings of unreality

People suffering a panic attack believe they are in mortal danger, i.e. they are dying, having a heart attack or losing control.

Persons with panic disorder often develop agoraphobia, the fear of being in a public place and far from help. If left untreated, agoraphobia can become so disabling that some individuals are completely housebound.

Anxiety Disorders Association of Manitoba

I hope this is helpful. I am thinking of you all and hoping your week went well.-Tracy

Thursday Already

 Wow, how did it get to Thursday already.  I have barely even had a chance to  convince myself of all the rotten stuff that could happen on the way to group. The sun is finally shining and if you can believe it I am actually looking forward to getting out to enjoy it. I am sure I will regret venturing out today (tomorrow of course) but I am going to try to enjoy today and just plan to take it easy tomorrow. How are your plans coming? What baby steps did you achieve this week? Be kind to yourself and know my thoughts are with you. -Tracy

There is Strength in Numbers

Today was a busy computer day for me.  I decided to spend some time trying to find groups that were specifically for people with Anxiety Disorders.  That sounds like I should have had it finished before my first coffee but I found myself drawn into reading the posts of the many people suffering from the effects of these disorders.  It should be troubling for me to realize how many people are out there fighting every day to deal with the complications that come with Anxiety disorders but I must guiltily admit that I found great comfort in knowing I was not alone.
If you are looking for a forum or online group please check out:
http://anxietyspace.com
Google Plus Anxiety Group
Always remember that the more we talk about the struggles we are facing the more that people will advocate for better resources for us.  The squeaky wheel and all that.
So, today, not tomorrow or next Wednesday, I challenge you to join an online support group specifically for your particular disorder.  Then come back here and leave a comment telling me where you joined.  I am thinking of you all. -Tracy

“For readers who want a deeper dive into managing anxiety and focusing on what you can influence, try the Circle of Control exercise⁠�. It pairs beautifully with journaling prompts for overwhelming days.”