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.

 

 

Every day in my work and personal life, I am reminded that you just never know what someone is living with, the trials and tribulations one might be going through on a daily basis, the struggles one faces. I am reminded that it costs nothing to be kind.

In my job, I meet people who are stuck in the quagmire of depression, in the throes of mania, struggling with substance use or eating disorders. I meet people who struggle with thoughts of suicide or self-harm. It costs me nothing to be kind to them, to help them take the first step on the journey toward wellness.

Daily I am reminded that for some people, simply getting out of bed, into the shower and to their jobs is a huge accomplishment. It costs nothing to congratulate people for that accomplishment.

Not only does being kind to others cost nothing, doing so can lift our own spirits as well as the spirits of others. We so often are bombarded with negativity, being kind to others can be a bright spot in someone’s day. Simply smiling at someone as we walk down the street or holding the door open for the person behind us can mean the world to someone who is struggling with things we likely never will know and cannot possibly understand. Kindness costs nothing.

The more we are kind to others, the more kindness spreads. What is one thing you can do today to be kind to someone you know? What can you do today to lift the spirits of a stranger? Can you send an encouraging text? Can you call and chat with a friend or family member? Can you hold the door open for the person behind you? Small acts of kindness take little effort and likely could brighten someone’s day.

So often in my work, I meet people struggling with depression, anxiety, substance use disorders, trauma and eating disorders. People come to our hospital looking for a way to relieve themselves of the pain they are feeling. They come seeking answers to the problems that have plagued them for days, weeks, sometimes years. I wish I had all the answers. Sadly, I do not.

The other night, I received a phone call from a young woman in the throes of depression stemming from relationship and employment issues. She called seeking answers to her situation. I listened to her story with concern and very much wished I could simply tell her what to do about what was going on in her life. But that is not my role.

It is our job as therapists, counselors and crisis workers to help you get the care you need and to help you find the answers to your problems. Certainly, there are times when I can offer advice if you ask it of me. I can tell you what I might do in a similar situation, but our stories, our paths, our concerns are different. I cannot tell you what might best work for you, but I can help you determine what might. I do not have the answers to your problems, but I can help you find them … they are inside you.

Helping you find the answers to your problems helps you gain a sense of empowerment. I assure you, if you work with your counselor, therapist or psychiatrist regularly and share all your concerns and hopes for the future, you can find the answers to what ails you. This works best if you are brutally honest not just with your counselor, but also with yourself. What do you truly want for your future? We can help you determine that.

Deep down inside, you know what your truth is. Sometimes admitting to yourself that your truth is different from the life you currently are living is painfully difficult. Accepting that you need to make some changes to find a way to live your truth is the first step in making your way from mental illness to mental wellness. Let your therapist or counselor help you find what your truth is.

I have said it before and I will say it again, I wish I had a magic wand to wave away your pain. I do not. Your therapist or counselor does not have all the answers to your problems, but you do. They are inside you. If you are willing to really work with your mental health professional to find the answers to your problems, you will be rewarded. Deep down, you know what you need to do. The work will not be easy and likely will take time, but it is so worth it. Are you ready to start the search for your truth, for your answers? Are you ready to work toward living the life you were meant to live? You deserve to live a life free of pain, to live a life that brings you happiness. You deserve to life your best life.

So often in my work, I meet people living with mental illness and substance use disorders, trauma and eating disorders. Many of these illnesses go hand-in-hand. Many people turn to illicit substances to self-medicate their depression, anxiety or PTSD. Sadly, for some the consequences of using illicit substances to make themselves feel better can trigger more profound illness.

Earlier this week, I met a young man whose long-term use of marijuana, LSD and mushrooms triggered a psychotic break. People like to think these drugs are not as dangerous as say, cocaine, heroin or methamphetamine. That is not the case. We know now that heavy, long-term marijuana use in teenagers can trigger psychosis, particularly if there is a history of schizophrenia in the family.  Such was the case with the young man I met this past week. He never will be the same.

We know now that long-term marijuana use in adults can lead to Alzheimer’s-like symptoms and cancer.

People think marijuana is harmless. It is not. Using marijuana runs the risk of dependence. There is a distinct withdrawal syndrome when one stops using marijuana and it can up to five weeks for the drug to leave the user’s system. Withdrawal is characterized by decreased appetite, insomnia, restlessness and irritability.

It pains me to see so many people living with substance use disorders. Substance use does not just spell trouble for the person living with this illness, it affects the whole family. The consequences of substance use can be dire. Not only do the users risk long-term health complications, they risk the possibility of arrest and prison time if their use is caught by law enforcement. People who use substances risk the possibility of losing friends and loved ones as their use becomes problematic.

Do you not deserve a life free of the albatross of substance use? Do you not deserve a healthy, happy life? There is help available for people living with substance use disorders. Many hospitals offer treatment programs and there are scores of treatment programs you can participate in to end your dependence on substances. Do yourself and your loved ones a favor and reach out for help today.

Every day in my work I meet people who are in the throes of mental health crisis. I meet people who are struggling with crippling anxiety, profound depression, substance use disorders, eating disorders and trauma. I meet people struggling with suicidal thoughts. People come to our offices seeking help, searching for a way out of their misery. I am reminded of the courage, the bravery it takes simply to say, “I cannot do this alone. I need help.”

All too often it seems, people living with mental illness feel that living with these diseases is a sign of weakness and that asking for help somehow makes them lesser people. This could not be farther from the truth. It takes more courage to ask for help than it does to suffer in silence. It takes more strength to take that first step on your journey toward wellness than it does to stay stuck in mental illness.

So often, people living with mental illness become comfortably uncomfortable with their disease. They become used to living with the symptoms of depression and anxiety; they become used to living with their substance of choice. People become so used to their illness that even the thought of living a different way and embracing a new and better life can be more paralyzing than staying stuck in their sickness. Change can be scary and requires courage.

One of the reasons people do not seek help is because they do not believe anyone wants to hear about their concerns. There are people out there who do want to help you work through your problems and help you create for yourself a better life. Can you find the courage to ask for help? Can you find your strong, your brave and reach out for assistance? You do not have to do this alone.

With everything going on in the world, it can be easy to let things get to you and bring you down. What to do in times when the world seems to be crashing in on itself and you are bombarded with constant negativity? Practicing self-care can help navigate these difficult times.

What is self-care? It is taking the time to take care of yourself and your needs. Here are some things to try:

• Get Enough Sleep
• Maintain Proper Nutrition
• Exercise Regularly
• Maintain Social Support
• Find Hobbies You Enjoy
• Pamper Yourself

Self-care is not selfish. You need time to take care of yourself when the going gets tough. Even 15 minutes of listening to your favorite music or reading a favorite book can help you balance your life with all that is happening in the world.

If you begin to feel overwhelmed and believe you need more than self-care, reach out. There are people who can help you work through your feelings about what is happening in the world. If you begin to feel like it’s all just too much and you want to exit this world, please call the National Suicide Prevention Lifeline at 800.273.TALK or text the Crisis Text Line at 741 741.

 

 

 

 

 

 

 

 

 

So often in my work, I meet people living with profound depression and crippling anxiety. One of the things I frequently hear in people living with these diseases is negative self-talk. What would happen if instead of beating ourselves up for living with mental illness, substance use, trauma or eating disorders, we started speaking kindly to ourselves? What would happen if we simply loved ourselves?

What if instead of berating ourselves for being stricken with mental illness, we reminded ourselves how strong we are? What if instead of saying nasty things to ourselves about dealing with anxiety, we reminded ourselves that we are warriors? What if instead of berating ourselves for living with substance use disorders, we reminded ourselves that we live with a disease? What if instead of saying we will be happy when we lose 10 pounds, we tell ourselves that we deserve to be happy right now exactly as we are? What if instead of blaming ourselves for being the victim of trauma, we reminded ourselves that we are stronger than we think?

There are scores of positive things we could say to ourselves on a daily basis to turn our thinking around. It may sound silly, but we can practice saying kind and loving things to ourselves when we are getting ready for the day. Just look at yourself in the mirror and tell yourself that you are lovable. There are other things you can say to yourself. Some are below:

• I am beautiful.

• I am smart.

• I am blessed with talents that I love.

• I deserve to achieve my dreams.

• I am worthy of love and belonging.

• I am worthy of respect simply for being human.

• I am strong.

• I am a fighter.

• My features are beautiful.

• I believe in my abilities.

• I am unstoppable.

The more you say these things to yourself, the more you will come to believe them. When you have belittled yourself with negative self-talk for years, changing your vernacular to positive self-talk can feel foreign and forced. Practice saying kind things to yourself and you will start to see that wonderful person that you truly are. More likely than not, no one is more cruel to you than you. Is it not time to start treating yourself with the kindness you afford others? Do you not deserve your own love?

Every so often in my work, I meet someone struggling with an eating disorder. Eating disorders are more common than most people think and according to some statistics, about 30 million people of all ages and genders live with eating disorders in the United States.

I am one of those people. I have lived with anorexia nervosa for 36 years. People say things to me such as, “Can’t you just eat something?” or “Just stop doing that.” It is not that easy. Anorexia gets inside you and lives there. I do not remember what it is like to live without anorexia. I cannot remember what my life was like before I started counting calories. I cannot remember what it was like to not look at my body and hate it. I cannot remember what it is like to think that if I eat, how long do I have to exercise tomorrow to burn off what I just ate? I do not remember what it is like to think that people looking at me think I am fat.

Eating disorders are complex mental illnesses that are difficult to treat. Some people believe eating disorders are simply about having a bad body image or wanting to be thin. There is more to eating disorders than just that. Some statistics indicate that every 62 minutes, at least one person dies as a direct result from an eating disorder. In fact, eating disorders have the highest mortality rate of any mental illness.

Anorexia is not the only eating disorder people live with. While I have struggled with it, others live with bulimia or binge eating disorder. Most eating disorders thrive on isolation. People living with eating disorders often feel alone in their illness. It is this isolation that can lead one living with an eating disorder to consider suicide.

Living with an eating disorder is not a choice. Anorexia becomes you. Bulimia becomes you. Binge eating becomes you. But, as with other mental illnesses, there is help available. Many mental health counselors specialize in treating eating disorders and more and more treatment facilities are working with patients living with eating disorders. If you or someone you know is living with an eating disorder, reach out. Your local hospital may be able to recommend an agency or therapist for treatment.