So often in my work at a hospital, I meet people struggling with profound depression, crippling anxiety, substance use, eating disorders and trauma. These people just want to stop feeling the way they do. They come to me and my colleagues for help and we try to get them on the road to recovery.

People come to us for just a few days for crisis stabilization. They meet with case managers and psychiatrists, social workers and nurses who help them take their first steps on their journey from mental illness to mental wellness. The doctors make recommendations for follow-up care once discharged. Most people are referred to outpatient mental health services and are prescribed medication that will hopefully make them feel better. It is astounding how many people do not follow through on the treatment recommendations.

What happens next is a common story: The patient stops taking his or her medication. The patient does not make an appointment with a therapist or counselor as recommended. The patient does not meet with the psychiatrist as discussed when in the hospital. The patient may continue to feel well for a few days, even weeks, after being discharged. But not long after leaving us, the downward spiral begins and the patient returns to us feeling miserable.

It is important to follow through on the treatment recommendations offered when in the hospital. We want you to feel better. We want you to find your way from mental illness to mental wellness. We care about you and do not want you to have to return to the hospital because you are miserable. Of course, we will be there for you if you do but if you can avoid a return trip by simply following the treatment recommendations, that would be wonderful.

Moving from mental illness to mental wellness takes a strong commitment and requires daily effort. Bringing oneself to the hospital for crisis stabilization often is the first step and we applaud you for coming. What you do after that is up to you, but we sincerely hope that you follow through with the treatment recommendations so that you can continue to move toward wellness. You deserve to feel better. You deserve a life free of the pain of mental illness and substance use. You deserve to be happy. Your happiness is in your own hands.

 

 

 

 

 

 

 

 

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The holidays are upon us and for many people, this can be a very difficult time of year. People who recently have lost friends or loved ones can find navigating the holiday season troublesome. People living with eating disorders can find the holidays particularly stressful. People living with substance use disorders can find this time of year nearly impossible to survive. It is important to remember that not everyone enjoys the holidays.

For those struggling with the holiday season, it is important to remember there is help available. This might be the perfect time of year to step up appointments with your therapist or counselor if possible. For those feeling overwhelmed, super stressed or suicidal there is the Crisis Text Line, which one can text MHA to 741 741 or call the National Suicide Prevention Lifeline at 800.273.TALK. There are people who can help.

Of course, no one wants to be in the hospital during the holidays, but if you or someone you love is truly suicidal, do not hesitate to go to your nearest emergency room for help. There are people there who can help you.

The holidays can be a joyous time of year if you remember that you are not alone, that there are people who love you and care about you. Many people living with mental illness, substance use, trauma and eating disorders feel particularly alone during this time of year. Remember that help is just a phone call or text away. You do not have to navigate the holiday season alone. It takes more courage to reach out for help than it does to suffer in silence. If you are having trouble, seek assistance. No one will judge you for saying you need some extra care during this time of year. It takes courage to ask for help.

 

Yesterday, I had the pleasure of meeting a young lady who was crippled by severe anxiety. While we were talking, she told me that she uses marijuana daily to combat the anxiety. Unfortunately, what she did not know is that marijuana actually increases anxiety and paranoia for many users.

People think marijuana is safe. For many users of the drug, there are few side effects, but for some the effects are profound. We know now that for people with a predisposition to schizophrenia, heavy marijuana use can trigger schizophrenia. Marijuana use may make some users more relaxed, but for others the drug actually worsens anxiety and can lead to paranoia.

The lady I met yesterday said she used the drug as a coping skill. I asked her if she had other coping skills she might use instead and she said she did not. Here is a list of things that people can try during difficult times to manage anxiety and depression:

 

• Exercise (running, walking, etc.).
• Put on fake tattoos.
• Write (poetry, stories, journal).
• Scribble/doodle on paper.
• Be with other people.
• Watch a favorite TV show.
• Post on web boards, and answer others’ posts.
• Go see a movie.
• Do a wordsearch or crossword.
• Do schoolwork.
• Play a musical instrument.
• Paint your nails, do your make-up or hair.
• Sing.
• Study the sky.
• Punch a punching bag.
• Cover yourself with Band-Aids where you want to cut.
• Let yourself cry.
• Take a nap (only if you are tired).
• Take a hot shower or relaxing bath.
• Play with a pet.
• Go shopping.
• Clean something.
• Knit or sew.
• Read a good book.
• Listen to music.
• Try some aromatherapy (candle, lotion, room spray).
• Meditate.
• Go somewhere very public.
• Bake cookies.
• Alphabetize your CDs/DVDs/books.
• Paint or draw.
• Rip paper into itty-bitty pieces.
• Shoot hoops, kick a ball.
• Write a letter or send an email.
• Plan your dream room (colors/furniture).
• Hug a pillow or stuffed animal.
• Hyperfocus on something like a rock, hand, etc.
• Dance.
• Make hot chocolate, a milkshake or a smoothie.
• Play with modeling clay or Play-Doh.
• Build a pillow fort.
• Go for a nice, long drive.
• Complete something you’ve been putting off.
• Draw on yourself with a marker.
• Take up a new hobby.
• Look up recipes, cook a meal.
• Look at pretty things, like flowers or art.
• Create or build something.
• Pray.
• Make a list of blessings in your life.
• Read the Bible.
• Go to a friend’s house.
• Jump on a trampoline.
• Watch an old, happy movie
•  Talk to someone close to you.
• Ride a bicycle.
• Feed the ducks, birds, or squirrels.
• Color.
• Memorize a poem, play, or song.
• Stretch.
• Search for ridiculous things on the internet.
• “Shop” on-line (without buying anything).
• Color-coordinate your wardrobe.
• Watch fish.
• Make a CD/playlist of your favorite songs.
• Play the “15 minute game.” (Avoid something for 15 minutes, when time is up start again.)
• Plan your wedding/prom/other event.
• Plant some seeds.
• Hunt for your perfect home or car on-line.
• Try to make as many words out of your full name as possible.
• Sort through/edit your pictures.
• Play with a balloon.
• Give yourself a facial.
• Play with a favorite childhood toy.
• Start collecting something.
• Play video/computer games.
• Clean up trash at your local park.
• Look at yourlifeyourvoice.org.
• Text or call an old friend.
• Write yourself an “I love you because…” letter.
• Look up new words and use them.
• Rearrange furniture.
• Write a letter to someone that you may never send.
• Smile at five people.
• Play with your little brother/sister/niece/nephew.
• Go for a walk (with or without a friend).
• Put a puzzle together.
• Clean your room /closet.
• Try to do handstands, cartwheels, or backbends.
• Yoga.
• Teach your pet a new trick.
• Learn a new language.
• Move EVERYTHING in your room to a new spot.
• Get together with friends and play Frisbee, soccer or basketball.
• Hug a friend or family member.
• Search on-line for new songs/artists.
• Make a list of goals for the week/month/year/5 years.
• Perform a random act of kindness.

These are just some things you might try before turning to marijuana or other drugs to manage your anxiety or depression. You might think drugs make you feel better, but in the long run drugs actually change the structure of your brain and likely will make you feel worse. Not all of the ideas on this list will work for everyone. Find something that works for you and make that your go-to. You can manage your anxiety and depression by practicing coping skills.

If none of these things work and you are in need of help or someone to talk to, you can text the Crisis Text Line at 741 741 and someone will text you back.