A Mental Health Myth

                  There are a lot of myths surrounding mental health. These myths are harmful and further the stigma that surrounds mental health. Today I would like to address one myth. My plan is to periodically address other myths in future posts.

                  One harmful myth surrounding mental health is that talking about mental health is a sign of weakness. Just the opposite is true. Talking about mental illness is a sign of strength. It takes courage to discuss mental health. The fact that this myth is believed is proof of the strength it takes to talk about mental health.

                  As I have shared, I have lived with mental illness, depression and anxiety, for most of my life. It took me a long time to learn that it was okay to talk about my mental health. At times I was afraid of how I would be perceived. In all honesty, sometimes I still am. I believed that I would be ridiculed for my depression and anxiety. I didn’t think others would understand. I did not believe I deserved help with my mental health. So, I remained silent. 

                  I suffered silently with my illness for a long time before I had the courage to share my suffering. It took courage to share my story with someone other than my psychologist. Once I took that risk, I realized that I wasn’t alone. There are so many people living with mental illness. Like I did, many of these people believe they need to stay silent. Once I learned that I could share my mental illness with others, I felt a weight lifted off me. Despite the lifting of the weight, it still takes courage to share my story. Even today, after I have been sharing my experience with mental illness for many years, I sometimes hesitate. We never know how the illness we live with will be received. Thanks to groups like NAMI (National Alliance on Mental Illness), there is more awareness surrounding mental health and more acceptance. Still, stigma and ignorance are present in the world. That is the reason it still takes strength to talk about mental illness.

                  One of the purposes of my blog is to provide an open space to discuss mental illness. It is a safe space. It is a place for me to share my experiences and thoughts. I welcome comments because that encourages open discussion. Whenever I post on this blog, I share it on my social media accounts. It takes strength for me to do that because I never know who is lurking on social media. The reason I do this is to reach as many people as I can. Occasionally, I will receive a negative reaction. I will be honest when that happens, it hurts, but I know that I am I getting far more positive than negative reactions. 

Talking about mental illness is how we end the stigma. Sadly, there are people who do not understand that mental illness is an illness. There are people who ridicule us. There are people who think that by talking about it we are seeking attention. Well, I am seeking attention, but not for myself. I am seeking attention to the fact that many people live with mental illness and that all of us deserve support and treatment. I am lucky to have a platform where I can discuss mental illness. It is a testament to the strength I have developed in my battle with mental illness. I have learned that I can use my voice to better myself and to help others. So, if that makes me an attention seeker or if it makes me weak, that is okay. I am doing my part to make life easier for those of us living with mental illness. 

I wish I could do more. One day I will. For now, I will use my strength to discuss mental illness with anyone who will listen. There are people who don’t want to listen. Sadly, it is their loss. 

I’m going to try a little experiment. I want to ask people who are reading this to comment. If you are living with mental illness, comment “I am here”. Maybe you don’t live with mental illness, but you are listening and believe we should discuss mental health, comment, “I am listening”. If appropriate, leave both comments. You can comment anonymously if you are uncomfortable leaving your name. I just want to show that there are people out there who believe it demonstrates strength to discuss mental illness. So, help me out. Leave a comment. Your comments also help spread my blog to others, which further breaks down this myth.

It is a myth that it is a sign of weakness to talk about mental illness. Let’s allow our voices to be heard. 

Every Step Counts

 

“Be proud of every step you take towards stability, no matter how big or small” 

– Jessica Ann Hardy

 

 

                  I selected this quote to reflect on today because while it is something I believe; I struggle with it at times. We are all on a path toward healing of some kind. For some that journey is short. There are others who have a long and at times arduous journey toward healing. I am on the long journey. Many of us who live with mental illness are on a long journey. 

                  Each day I take steps towards healing. The steps may be a result of professional help like a visit with a therapist, psychologist, or psychiatrist. The impetus of the steps may be medication. A non-traditional treatment like TMS or esketamine may drive the steps. The steps are often the result of the sheer will of the person living with mental illness. I have experienced all of these. These steps allow me to move toward healing. 

                  Sometimes my steps are small. I seem to barely make progress at times. A small step forward is still progress. I need to remind myself that it is okay to take small steps. There are many times when I need reminders. My mental health team and members of my support system will remind me to pause and notice my forward movement. They often see the steps as being bigger than I see them. Their perspective helps me understand that I am moving forward. 

                  Maybe I am like the tortoise in the story about the hare and the tortoise. My steps may be slow and small compared to others who seem to be running the race of life in a swift fashion, but I am continuously moving and I can reach my goal. Perhaps many of us with mental illness are like the tortoise.

                  Even when my steps slip and go backwards, I need to remember that small steps forward are important. Living with any struggle can be difficult. Over the last few years, I have had many steps backward and steps forward that were so small they seemed imperceivable. The important thing is I haven’t given up. I am still trying to move forward. Right now, I am not floundering in the depths of depression, which allows me to take some steps that are a little bigger. It feels good to be able to move toward healing.

 I need to remind myself that I can be proud of my progress, proud of every step I take. It is okay to be proud of the little steps. When a baby is first learning to walk, parents and caregivers praise every step. They smile and clap when the baby stands and takes one step. If on the next attempt the baby takes a second step, there are more smiles and claps. We need that type of support and cheering throughout our lives. We should be encouraging each other. We also should encourage ourselves. It is not easy, but we need to give ourselves a gentle smile. We need to whisper, “Way to go!” This support will allow us to take more steps forward. 

Some people seem to zoom through life. Others move forward slowly. I know I move slowly towards healing. It has been a lifetime of steps. Some of those steps moved me forward. Others took me backwards. Those backwards steps are a part of life. We cannot give up when we step backwards. I need to remind myself of that often. What is important is not giving up and attempting to step forward. Even if those forward steps are just inching forward, the steps are moving us. It is better to inch forward than to give up. Life is a series of steps. The way to a healthy life is to keep those steps moving forward even if the steps are only inching us forward. 

                                   This is Torty, my aunt's tortoise.

A Few Things I Wish Other People Knew About Depression

                  Living with depression is difficult. It is more than a daily struggle. It is a lifelong struggle for many of us. For that reason, I think it is important for those around me to have a some understanding of depression. This will allow them to better understand me. What are some of the aspects of depression that I wish others knew?

                  First, I think it is important to know that depression is not just being sad. Depression is an illness. Pervasive feelings of sadness can consume me, but it is more than the sadness. When my depression is in control, I feel a heavy weight bearing down on me. I often say I feel down. That may sound vague, but it makes sense to me. I feel like the weight bearing down on me is too heavy. 

Depression brings with it a blanketing darkness. I feel like I am sinking into a deep darkness. I do not see the colors of the world around me. I cannot experience joy or happiness. The darkness consumes me. At times I see no way out of the darkness. This is one of the most difficult aspects of depression because it brings with it suicidal thoughts. These thoughts are my longing for an escape from the grip of depression. 

A sense of hopelessness accompanies depression. It is difficult to feel hopeful when a heavy weight and a blanketing darkness are my reality. Depression is a loss of hope. It is painful to live without hope. Imagine what it is like to believe that life cannot get better. That is depression.

What I have described here is depression at its worst. I have been there. I know how painful depression can be. I know the heaviness, the darkness, and the hopelessness all too well. I also know that depression exists on a continuum. For me it is not always as intense as I describe. When my treatment is going well, my depression is lessened. There is still an underlying darkness, but I can function. I can interact with others. I can find joy in life. I caution that it is only with treatment and therapy that I can experience this lessening of the symptoms of depression. 

Back to the idea of what I wish people knew. I wish they knew that the severity of my depression varies. Sometimes I need support. I need help climbing out of the darkness. I may even need help believing that I want to climb out of the darkness. There are other times when my depression will not be noticeable. I may seem like I am not impacted by depression. I may seem happy. That means my treatments are working. So, I would want others, especially those who also live with depression, to know that the right treatments can help lift depression. There is no one right treatment. Each of us is different. Depression strikes each of differently and we each respond to different treatments. It is important to know that the right treatment is out there for each of us.

I want people to understand that those of us with depression are valuable members of society. We can contribute to the world around us. We may struggle and our paths may not be easy, but we are valuable members of society. I have heard talk from a member of the government dismissing those of us with depression and other mental illnesses. He seems to think that our medications and other treatments should be taken away. He has stated that we belonged on work farms.  As an American with depression and anxiety, this disgusts me. It also scares me. We all know what this harkens back to. People with mental illness deserve better. In fact, we demand better. I wish more people understood this.

I would venture to say that depression has given me gifts despite how painful it has been. One gift is my ability to write about my struggle and to use that writing to help others. Another gift is the ability to be empathetic. I know what it is like to fight illness. This enables me to understand others who are facing mental illness. From this I hope others will understand that people with depression have a lot to offer others. 

Finally, I want others to understand that those of us with depression are doing the best we can. We are everywhere. You will interact with us. Sometimes you will not know that another person is living with depression. So, be kind to everyone. You never know what someone else is going through.

 

 

 

 

                  

Same Tree, Different Season

 “Same tree, different season. Remember, everything is temporary.” - Unknown

 

                  Our lives are composed of different seasons. As we go through life seasons change. Sometimes we are in a season of struggle. Other times we are in a season where life is bountiful. There are in between seasons, too. I saw a picture of a tree in different seasons. Despite being the same tree, it looked very different in each season. I think we are like that.

                  In winter a tree loses its leaves. Often, it is bare. The tree is just branches without green leaves. As humans our winter is when we are struggling. Our struggle may be apparent. We may appear without the vibrant life of green leaves on a tree. 

                  My winter is when I struggle with depression and anxiety. It is a time when suicidal thoughts take hold. My winter is when life becomes too much. I feel as if I am a shell of what my life is supposed to be. I am like a barren tree. It is a time that hurts. It is my winter.

                  Springtime brings green leaves to a tree. The tree is full of life. We can compare that to when we are doing well. Our spring is when the trials of mental illness are not filling our lives. We are engaged in life. Just as the leaves of a tree bring color into the world around it, we exude a sense of wellbeing.

                  For me spring emerges when my treatments are working. It is when therapy leads me into a positive frame of mind. Life can be seen in the smile on my face. The green leaves are seen in my willingness to engage in life and to live more fully. 

                  There are times in between these two extremes. These are the summer and fall of our lives. We may not be full of life, but we are engaged with life. In these times we are trees with leaves of different colors. Some of our leaves are just sprouting. Some of our leaves have fallen. Our mental health may not be the best, but we are getting by. Maybe we have some help or maybe we are employing the self-care strategies we have learned.  In summer and fall our struggles may be visible, but we are living productively with them. 

                  Seasons change. So too, does our mental health. I believe this is true of all people, not just those of us with a mental illness. All people go through seasons. There are times when we struggle, times when we flourish, and times that are a little of both. Life mirrors nature. As we live, we go through different seasons. The important part is that we remember seasons change. Our lives are not always winter. Likewise, they are not always spring. We need to remind ourselves that in depths of winter we are being prepared for the new life of spring. It may be difficult to remember that there are other seasons when we are struggling through winter. We need to hold on. Seasons pass. Our mental health unfolds like the seasons. We may need treatment and therapy to move us into spring, but we can make it. 

                  I think I will try to paint this idea of our lives mirroring the seasons. If I manage to paint something that captures what I am envisioning, I will share it in a future post. As we move through our lives, I wish all of us more springs than winters.

Do I Deserve Support?

                  A question I have often asked myself is “Do I deserve support with my mental health?” Living with mental illness is not easy and I often cannot do it alone. I need support. Is it fair for me to reach out for support? Am I too needy? The simple answer is that everyone deserves support no matter what struggles they are facing. The question then becomes can I allow myself to feel okay asking for support?

                  Even though I can understand that everyone, including me, deserves support, sometimes I start thinking I should be able to get through things on my own. The reality is at times my depression and anxiety prevent me from getting through things on my own. I need support.

                  No one would deny me support for my cancer diagnosis. The same should hold true for my mental illness. Sadly, many people are forced to face their mental illness alone whether because they believe they are not worthy of support or because they do not have access to support. How do we handle it when we do not believe we deserve support? Sometimes I reach for my journal as if it could provide actual support. I know it provides a release for my thoughts and emotions, but it does not respond. What should I do then? 

                  Fortunately, even though I do not always believe I deserve support, I have learned to reach out. I am lucky to have mental health providers I can reach out to when I am struggling. That privilege is not lost on me. I am grateful for every one of them. I know that they are going to be there when I struggle. Sometimes I feel like a burden. I feel like I should just hold on until my next appointment. Unfortunately, depression and anxiety, as well, as other mental illnesses, do not always cooperate with the wait time. I may need support at inconvenient times. This is hard. I may know I am spiraling, but I do not want to be that burden. 

                  I know that even when I do not feel worthy, I need to reach out for support. Sometimes that support is a phone call. Other times it is an email. There are times when that support comes after I have let loose all that I am struggling with during an appointment. By its very nature, mental illness requires support. Even after a lifetime of living with depression and anxiety, I am still coming to terms with needing support and whether I deserve that support. Part of that is the negativity that depression and anxiety fill my mind with so often. Depression tells me, and many others, that I am not worthy. It berates me and causes me to internalize negative thoughts. 

                  I hope that I do not burden my mental health team. I always think about it before I reach out. I question if I really should be reaching out. Sadly, sometimes the depression wins, and I do not reach out. The message I would like to leave others with is that we need to allow ourselves to believe that we deserve support even if our minds our telling us differently. So, reach out when you need support.  

Signs Depression Is Resurfacing

            I have lived with depression long enough to know it has cycles.  There are times when I am doing better, like when I am receiving esketamine treatment or transcranial magnetic stimulation (TMS).  During these times I must be alert for signs that the depression is resurfacing.  It is best to act early when it does.  Even during my better times, I continue with therapy and employing my coping skills.   These allow me to stay on top of my mental health and continue to heal. 

            One way I know the depression is starting to resurface is I feel myself dragging to do things.  I feel a heaviness weigh down upon me.  The thoughts in my head turn negative and become louder.  The running dialogue in my head is negative.  I tire easily but can’t sleep.  I become easily frustrated.  Another thing I tend to do is disengage.  I back out of plans with friends.  I feel a need to be alone.  

            Often, I can tell my mental health team when I realize that depression is coming back.  When I do this, treatment gets underway quickly.  However, there are times when I go into denial.  I try to push myself through the resurfacing depression until it is too late.  I hate that I do this.  I’ve gotten better about not doing it.  Depression has taught me that it is an aggressive foe.  Sometimes it comes on too quickly for me to see the warning signs.  When that happens, I am in for a difficult episode.  I know I must rely on my mental health team when the depression gets like this.  I must remember, though, that I am a member of that team.  The treatment works best when we fight as a team.  

            If you notice any signs of depression in your life, I urge you to act quickly.  Don’t be afraid to seek help.  If you have never experienced depression before, you may want to start with your primary care provider.  He or she can screen for depression and provide you with a referral to a therapist or psychiatrist depending on your situation.  Be aware that some primary care providers are not good with mental illness.  I am lucky. Mine is great.  However, I have seen others who just do not care.  If you run into one who is not taking your needs seriously, be assertive.  Request to see someone else or demand a referral.  Depression is an illness and everyone who suffers from it deserves treatment.  

            You may not fit with the first mental health provider you see.  Do not be afraid to “shop around”.  It is important to find a therapist or psychiatrist who is a good fit for you.  Be honest with him or her about your symptoms.  I would recommend writing your symptoms and what you are feeling down so that you don’t forget anything.  

            Depression affects everyone differently.  I have shared my warning signs, but these may be different for you.  Even though we have different symptoms, it is still depression and needs to be treated. If you feel overwhelmed and can’t explain your symptoms to the provider, try giving him or her your list.  That way they know what you are experiencing and are better able to ask questions to evaluate your illness.

            Sadly, depression is an illness that often requires us to advocate for ourselves. As I have said before there is a stigma surrounding depression.  Know that depression is an illness, and you deserve treatment. There are organizations out there to help you.  One that I support and believe in is the National Alliance on Mental Illness (NAMI). They have chapters throughout the United States and offer great support and programs. I encourage you to check out NAMI. 

            Be aware of your mental health.  If something doesn’t seem right, trust your instincts, and ask a doctor.  Depression is an illness, but with the right help, it can be battled.

 

 

 

 

Returning

                 For the past two plus years I have been on medical leave from the job I had for 26 years. Cancer forced me to take the leave. I have spent the past two years dealing with cancer and aspects of my mental health. It was a difficult time. Despite the difficulties, the pain, the treatment, and all the time to allow my mind to run wild, I have overcome cancer. This horrible disease is no longer ruling my life. The time has come for me to return to the life I once led. It is time to return to normalcy and the working world. 

                  In all honesty the concept of returning to work terrifies me despite how grateful I am to be afforded this opportunity. Cancer did not beat me. I have been given a gift. There was a time when I did not think I would ever get this opportunity. The fears that arose from my cancer diagnosis haunted every aspect of my life. Those fears negatively impacted my mental health. 

                  I know I am lucky to be able to return to work. Why then am I so anxious and overwhelmed? Yesterday was a terrible day. The anxiety of it all really hit me as one thing went wrong after another. I am grateful that I had my mental health team to reach out to for support. My friend, Maria, also helped me through it. She has been the voice of reason. Maria reminds me that education is changing, and I will face many new things, some difficult, but even with the changes I can be successful if I prepare and keep an open mind. That is a message I needed to hear. Luckily, she did not tell me that when I was in crisis yesterday. She waited until I was calmer and could hear her message with a clear mind. She also let me know she will be there when I need support.

                  I wonder if teaching will be like riding a bike. Will I remember what to do when I enter the classroom? I know I will face challenges. I know things have changed. I also know that I was not happy the last time I was in the classroom. Fears that those feelings will return swirl in my mind. During my last year of teaching, the environment I was in almost broke me. I struggled with depression and suicidal thoughts. Thankfully, I have an amazing mental health team that held my hand and walked me through that time. I am in a different place mentally now. I will be at a new school with new students.  I have met the administration, and they seem enthusiastic and positive. They carry an air of support, which I did not feel at my previous school. That gives me hope for my new teaching assignment.

                  Still, cancer is in my thoughts. I know my mind is messing with me. It is causing pains that remind me of the pains I had prior to my cancer diagnosis. I know I am fine. My recent pet scan showed that there are no tumors in my body. My bloodwork has been good. The pain is just a figment of my mind taunting me. Depression and anxiety want to be noticed, and they are creating this pain in an attempt to scare me. I cannot let them win. I beat cancer. I know it may come back, but it is not back now. I need to focus on living the life I have been given. Depression and anxiety are going to talk in my head, but I know it is them. I can talk back to them.

                  One of the things I learned in my cancer journey is that I need to dance. What does that mean? It means I need to focus on the joys in life. I need to recognize that my cancer journey made me stronger. I am a survivor. If I can beat cancer, I can handle teaching. I can dance my way back into the classroom. One toe tap at a time, I can become the quality teacher I once was. The ability to teach still resides within me. I need to welcome this opportunity with joy no matter how much it scares me. Cancer taught me that I can do hard things. There is a strength within me that sometimes I forget to acknowledge. That strength has fought depression and anxiety. It has fought cancer. Each time the strength has emerged on top. I must believe that this time will be no different. I admit that I am scared. The fear of cancer’s return will always be in the back of my mind. I cannot allow that fear to prevent me from moving forward. There are students waiting for me to teach them. As I reenter the classroom, I do so with a new sense of my inner strength. I hope to pass that strength onto my students.

                  So, despite my fears and anxiety, returning to work is a positive thing. It is a gift. Teaching has been such an integral part of my life. I need to embrace this opportunity to teach again. Returning to teaching is a good thing and I welcome the opportunity.

The Value of Peer Support

                 The last few years I become aware that my illnesses, both mental and physical, need more than just professional treatment. While those treatments are important in my battles with depression, anxiety, and cancer, something was missing for a long time. I was alone. My journal was the only place I shared my thoughts and feelings. My journal was the listening ear that wasn’t paid by my health insurance. 

                  The isolation I experienced limited my healing. It kept the pains I lived with and the fears that haunted me pent up inside of me. Then I discovered that I was not alone. This revelation came thanks to NAMI (National Alliance on Mental Illness). When I became involved with this organization, I learned that others shared similar experiences to mine. I learned I have peers in the struggle with mental illness. This realization led to me becoming more involved with NAMI. I participated in programs and awareness activities. I have grown through my involvement. Now, I even lead groups. 

                  My experiences with peer support through NAMI made it easier for me to join a cancer support group after I was diagnosed with stage 4 metastatic breast cancer. Once a week for the last two years, I have met with a group of people who are also facing this monster disease. As I think about all the conversations we have had over the last two years, I realize how close I have become to these people. We have supported each other and lifted each other up during the bad times. Having peers while I faced cancer has allowed me to understand my cancer better. Knowing I am not alone has reduced my fears and eased my anxiety. 

                  With both my mental illness and cancer, peer support has been a valuable part of healing and living with the illnesses. I know that without these people who have become an integral part of my life, I would not be in the place I am. I would not be doing as well as I now am. When you have peers to share the journey, you are not alone. You face struggles together. You grieve when necessary. You celebrate the victories no matter how small. 

                  Knowing peer support has made a difference in my life, I decided to learn a little about the recognized values of this form of support. I discovered seven benefits of peer support. The benefits address emotional, social, and practical needs. The benefits result from the connection with others who share similar experiences. Here are the benefits:

 

·      Emotional validation and understanding: Through shared experiences peers can offer empathy and understanding that professionals and loved ones without the illness may not be able to express. The shared experience reduces feelings of isolation and shame. It also reduces that feeling of being alone or the only one facing the illness.

·      Reduced stigma: Talking openly with peers who understand what you are going through helps to normalize the experience. As stigma is reduced, acceptance is increased.

·      Hope and empowerment: When we see others who have made progress in their illness or are managing it successfully, we find hope. Peer support also promotes a sense of agency. We see that recovery or better management of the illness is possible.

·      Social connection: Peer support groups build community and friendship. This is important when fighting illness. The social connection fostered in peer support groups can reduce feelings of loneliness.

·      Increased engagement with care: When talking with peers we can learn to trust the healthcare system. Hearing the positive experiences of others can increase our willingness to seek treatment or follow treatment plans. It can also make us aware of what we want to avoid in treatment. 

·      Personal growth and purpose: Supporting each other in a peer support group can provide a sense of self-worth and purpose. As this happens our own recovery or coping journey is reinforced. 

 

        I know I am a stronger person and better able to fight my illnesses because of the

peer support I receive through NAMI and my cancer support group. I have grown through peer support. I hope that I have offered my peers as much as I have received from them. Together we forge ahead in our illness journeys. I am grateful for these peers that I now call friends. 

                  As I prepare to return to work, I fear losing some of my connection to my peer support. These people are such an integral part of my life now. I trust I will find ways to stay connected and check in as often as work allows. My peers are just as important in my recovery as the treatments I have received. They helped me through those treatments. Peer support is a valuable part of my illness recovery and can be an important part of yours. If you are facing an illness, reach out to groups like NAMI, the Cancer Support Community, or an organization specializing in your illness. Peer support is valuable part of healing from any illness.