Saturday, March 8, 2014

What can I do?

I'm trying to blog at least once a week, and so far it's working! As I'm in graduate school and doing a practicum right now, I think that's a fair amount of "non-school" stuff to handle.

Sleeping is duuuuuuumb!

I've been thinking a lot about how I can help others with depression and anxiety.  As I typically do when devising a plan to serve others, I think first of myself.  Now, I know that sounds super selfish.  It sounds absurd and contradictory!  But what I really mean is that I think of how I would like to be helped and reverse that role.  Obviously not everyone is the same or handles things the same way.  Depression and anxiety is different for each person.  But if I can identify the things that help me, there is a slight chance it can help someone else, too.

Probably the number one thing that I've discovered about myself and my depression/anxiety is that talking is vital for me.  The absolute best thing would be to sit in a quiet place with one person I trust and just dump out all my worries and concerns.  If that's not an option, talking on the phone or on Skype would work almost as well. Next up, facebook messages or texting can work sometimes, too.  If for some reason I can't get in touch with someone to talk, well most of the time this sends me into a bigger downward spiral and it makes things worse.  However, if I am in a little bit more control of myself, just journaling to get out feelings can really help.

Can't wait until I get my degree-and then it's like, instant free therapy!

Talking I've found is quite key.  My anxiety goes down as I stop focusing on myself and my problem(s), and my depression is alleviated a touch as I get reassurance from others and clarify reality.  Some of the best things you can do while talking with someone struggling with depression or anxiety is first asking them to help you understand what they're feeling.  This may be difficult for them, but through the course of it, it will help them feel less alone.  Secondly, believe it or not, telling jokes or enjoying something hilarious can be a great boon.  It may take a while, but laughter has definitely been proven to be the best medicine.  Third, as you continue to talk to your loved one, reassure them that you can handle their feelings.  They need to know they aren't scaring you away by feeling guilty, angry and worthless for such an extended period of time.  But challenge these thoughts they have, what we call "stinkin thinkin", by showing them how they're not a failure, why they shouldn't feel guilty for certain things.  The best thing you can possibly do while talking with your friend and loved one is reminding them that you love them and telling them why.  Tell them all the awesome things about them you love, reminisce about some good times, and keep them going with positivity.  Likely they aren't loving themselves right now, so help them know that it's ok.  They'll get there.  And perhaps for now, you can love them enough for the both of you.  If possible, always end with a hug.  If sincere, this can elevate their mood, as well as yours!

D'awwwww

It doesn't happen often, but I have a few other things that help me "get out of my funk".  First, getting outside in the sunshine!  Getting outside is a big deal.  When I'm down, I would much rather be in bed or on my couch avoiding all signs of life, including my own.  However, just getting outside for a walk gets my body moving and starts to make me feel accomplished that day.  And if I have a friend encouraging me to go for a walk, having that company is a tremendously powerful thing.  Secondly, eating good food is...good.  I love eating crap.  Ok, not literal crap, but really poor quality food.  I am pretty sure I've eaten pizza every single day in the span of one week before.  Pizza is pretty awesome, and you'll never be able to convince me otherwise, but there is such a thing as too much.  As I mentioned in a previous post, with depression, people tend to not eat, or they tend to over eat.  (Most of the time I overeat, hence all the pizza.)  If you have the time, and perhaps culinary ability, making your friend and loved one a nice healthy meal can more than just show them your love for them.  Having healthy food is important to keeping the mind and body in good shape.  Given their mental state, a healthy body can only be an improvement.  And lastly, if you're able to do so in a kind and compassionate way, encourage them to work on self-care.  Showering, hair cuts, piles of laundry, mountains of dishes; these are all ways people tend to stop caring for themselves. They are already thinking they are worthless, so why should they care for themselves?  No one else does.  (We know you do, but to them, right now, their irrational thinking side is manifesting.)  Help them be proactive by offering to do their dishes while they relax in a bath, or give them a pair of extra hands to just lighten the load.  Sort their mail and help declutter the chaos they've manage to create around them.

To put it succinctly, I know what I like and what works for me.  Through trial and error, I can come to find what works for my loved ones, and even acquaintances who I know are struggling, and how best to serve them.

For those wondering...this is what works for me.
I love being able to do service for others.  It's something my mother has taught me by great example.  I definitely can improve, but it's incredibly rewarding for me when I know I've made life easier and happier for someone.  Yeah, sure, it'd be nice if someone came and did my dishes for me, or managed my budget, or vacuumed out my car.  But that's really only going to uplift me for a short time.  Knowing that someone else could use a pick me up helps me search for motivation to get away from myself for a little while and focus on the happiness of others.  I don't know about others, but it's so refreshing, if only for an hour or so, to forget that you feel like miserable scum and relearn how to be happy--by seeing others be happy.

Seriously, though...

Saturday, March 1, 2014

Thank You for Speaking Up

After my last post and the talk that it was based off of, I received a lot of positive feedback. I had many people approach me (in public and private) and say how grateful they were for my honesty and openness. Just the fact that I had come out in a very public way to talk about things that are usually swept aside, meant a lot to those struggling or trying to help a loved one.

Not to bring everything back to my cancer diagnosis all the time, but this has been very parallel to my outspoken attitude about cancer, too. (FYI, I'll bring up cancer a lot in this blog. Too easy of a more "concrete" example, it's a huge part of my life, and I want to do cancer counseling.) By being open and honest about the struggle I went through with cancer, I've been able to comfort those going through tests and a possible diagnosis, and also people who just need a confidant during treatment. The cancer community can be a lonely one. It doesn't have to be. We just have to be outspoken and willing to talk.



The same can go for any battle with mental health. The more we are willing to talk to others, the better sense of community we can have and make this struggle not be so lonely. This is a tough thing to do, I understand that. Given the symptoms of many mental health concerns, it's almost a catch-22. However, once I realized that I was the type of person who feels better after just talking about anything, I decided that I would be more vocal about my struggles, be they cancer, anxiety, depression, or even my weight issues.

There is one note I'd like to add to this notion of being vocal. You don't have to give your heart away or bleed on everyone. (Yes, that's a metaphor.)

Unfortunately, I learned this the hard way. When I was feeling so lonely and scared going through cancer treatments, my depression was starting to choke me. It was rough. I started telling anyone who I talked to about all the feelings than ran through my mind. Every insecurity, every worry, I vocalized it to the next set of ears I could find.

Bad idea.

This ended up hurting me. I found that most of the people who I talked to, didn't really listen. They didn't have the time to be concerned about my troubles. They didn't have the understanding to really take what I was saying to heart. Essentially, the energy (what little I had) that I used to tell them about my woes, fell onto deaf ears. This did not deter me from speaking up though. I only learned to change what it was I disclosed to those who weren't ready for what I really felt.

Now, I talk in general terms. I state matter-of-factly that I had cancer, that I have anxiety, that I have depression. I talk about all the warning signs, about the symptoms of each. I talk about what you or those you love can do when presented with one of those difficult trials. I offer up an open set of ears for anyone needing someone to listen. I make myself educated and research resources. This is how I am an advocate and how I speak up.



The more intimate moments of my life's journey are kept for those people in my life who I know are there for me and will help and be concerned for me when I speak up. Yes, I've become a bit guarded, but I think you have to be with the personal details of your life.

Safeguard yourself, but speak up about your struggles. It doesn't have to be scary and I promise, it's really quite cathartic.

Sunday, February 23, 2014

An Open Dialogue

The following post is adapted from a talk I gave during a recent church meeting.  While many themes and comments have religious contexts and ties, I think the overall message can be delivered to people of all belief systems.  I hope that through this commentary, the dialogue about various mental health concerns can be spoken of more freely and that facts may be delivered instead of skewed.  Please leave a comment if you'd like to have further info, any questions or feel anything I've said is inaccurate.
I have something important that I’d like to talk to you about today.  This is something that I have been studying a long time, and something very near and dear to me.  I’ll admit, it can be a bit heavy, but it is no less deserving of a captive audience.  I’d like to talk about mental health. 

Currently, I am in graduate school, obtaining my master’s degree in counseling.  I've long been interested in how different life events and circumstances can affect people.  When I get my degree, I’d like to work specifically with people going through a cancer journey.  When dealing with such an affliction as cancer, there are many difficult and devastating changes and choices that one is going through.  Being a cancer survivor myself, I've had the opportunity to talk with a lot of people I've met in the “cancer community” to see how their experiences measured up to mine.  

It is no doubt that many going through the journey or who, for now, appear to be done with that trial of life, experience great turmoil and anxiety.  Upcoming tests and surgeries, uncertainty about trial treatments, the loss of friends and family—both through death or an inability to see a loved one in so much pain; often this turns into a breeding ground for anxiety and depression. 

Now, this is just one example, and perhaps an extreme one at that.  There are a multitude of mental health disorders and an even greater number of reasons for people to be experiencing them.  As a society, there are many words and phrases that are tossed around all the time.  “That sucks. Now I’m depressed.” “That gives me tons of anxiety.” “I’m totally OCD about that.” “I love that! I’m totally addicted.”  Well, as a lover of words, I think we should try to be more understanding of what these terms actually mean.



Elder Jeffery R. Holland had a talk with inspired words, titled “Like a Broken Vessel” from the last LDS General Conference. a  Elder Holland tells us that there is a big difference between feeling down and having Major Depressive Disorder.  And he’s right.  Honestly, all of us have had, I’m sure, more than enough moments in our lives where stuff just sucks.  Life lends some hard blows and it’s easy to let yourself get wrapped up in them for a while as you try to cope.  These moments however, are not in and of themselves considered to be the very real and often debilitating condition of Major Depression. 

As Elder Holland put it, “today I am speaking of something more serious, of an affliction so severe that it significantly restricts a person’s ability to function fully, a crater in the mind so deep that no one can responsibly suggest it would surely go away if those victims would just square their shoulders and think more positively—though I am a vigorous advocate of square shoulders and positive thinking!  No, this dark night of the mind and spirit is more than mere discouragement.”

I know most people are very considerate and try to be compassionate toward those struggling to manage their mental health.  However, I've still managed to cringe a time or two when hearing people explain what they think depression is.  (I’m using depression as an example so much because of its major prevalence in our society.)  When asked, “What does a person who has depression look like?” I've heard a variety of answers, including “they will just look really sad and have their hands hanging low.”  While on occasion this may be true, I hope you’ll consider the alternative that their countenance looks quite as normal as your own.

In fact, one in ten adults suffers from depression.  The person sitting next to you right now could be struggling from these very deep issues.  When dealing with depression, there are ups and downs.  A few weeks could go by that make you feel like all you’re doing is drowning, watching everyone else breathe.  Often times, depression and Generalized Anxiety Disorder go hand in hand.  Depression is when you find yourself not really caring about anything at all.  Anxiety is when you’re caring too much about everything.  When you have both, it’s immensely hard to deal with.

While men and women tend to deal with depression differently, symptoms usually include: turning to addictions, eating less or more, sleeping less or more, being irritable and prone to anger, feeling guilty, sad, helpless, losing interest in hobbies, and yes, there is even the very real possibility of contemplating, attempting, and following through with suicide.  

As Rollo May b once said, “depression is the inability to construct a future.”  All hope becomes lost.

Now, I don’t want to spend too much time on the signs and symptoms of these few mental health issues, even though it’s very important for all to know.  I’d like to shift gears a bit and discuss how we can help one another when going through the very real challenges of poor mental health.

If you’re experiencing the trials of depression, anxiety, bipolar disorder, panic disorder, PTSD, or any number of other mood and personality disorders, know that you’re not alone.   For some reason in our culture, it’s almost taboo to talk about these challenges of mental health.  Feeling alone and that no one understands you is a very common thread through most disorders.  We tend to keep it to ourselves and thus it’s hard to know just how many people are silently suffering. 



Elder Holland said, “If you had appendicitis, God would expect you to seek a priesthood blessing and get the best medical care available. So too with emotional disorders. Our Father in Heaven expects us to use all of the marvelous gifts He has provided in this glorious dispensation.” 

It can be confusing knowing if you really have a diagnosable mental health issue or if you’re just stressed or sad.  But guess what?  That’s what the experts are there for.  If there is any question in your mind whether or not something is wrong, go consult with someone. 

Before I was diagnosed with cancer, I was just really sick.  I didn't know why.  I thought, I’ll get some rest, keep it easy for a while and then I’ll get better.  After all, I’d never really been sick before.  Then it started to get worse and all the Pepto Bismal, Pepcid ac, ibuprofen, and gallons of water in the world couldn't seem to tackle whatever it was that was going on with me.  It wasn't until I sought out someone to diagnose me that they found out what was really going on.

Elder Holland continues in his talk, “So how do you best respond when mental or emotional challenges confront you or those you love? Above all, never lose faith in your Father in Heaven, who loves you more than you can comprehend. As President Monson said … : “That love never changes. … It is there for you when you are sad or happy, discouraged or hopeful. God’s love is there for you whether or not you feel you deserve [it]. It is simply always there.” Never, ever doubt that, and never harden your heart. Faithfully pursue the time-tested devotional practices that bring the Spirit of the Lord into your life. Seek the counsel of those who hold keys for your spiritual well-being. Ask for and cherish priesthood blessings. Take the sacrament every week, and hold fast to the perfecting promises of the Atonement of Jesus Christ. Believe in miracles. I have seen so many of them come when every other indication would say that hope was lost. Hope is never lost. If those miracles do not come soon or fully or seemingly at all, remember the Savior’s own anguished example: if the bitter cup does not pass, drink it and be strong, trusting in happier days ahead.”

I testify that while it is extremely difficult to continue forward in good faith and maintaining those “time-tested devotional practices that bring the Spirit of the Lord into your life”, it definitely helps.  Little by little, the fog begins to clear and with time, the sun will come out again.  Every time.



Back in the day, long ago, when I first started going to singles wards (a congregation of single church members), I met this guy.  He was new to the area and no one really knew him.  Being young and impressionable, I found him to be quite attractive.  I started spending time with him and we actually became pretty good friends.  It wasn't until a few months later that he opened up to me and I learned he had schizophrenia.  Honestly, at that time, I didn't know a thing about schizophrenia.  I looked some stuff up and it helped me understand him better.  We continued being friends and I helped him in whatever capacity I could.  After a while, it seemed I was the only person willing to do so.  When talking to other people in the ward, I found no one liked him much.  All of the girls thought he was weird and creepy and the guys just felt awkward.  I ended up hearing many things about him that started making my blood boil.  I looked past this challenge of his and got to see what a great guy he was.  He was still a new convert to the church and honestly needed friends, but really wasn't getting them.  I learned that he grew up in a very abusive home--physically, sexually, mentally--and had become involved in drugs and alcohol at a young age to cope.  It was heart breaking.  However, since getting help for his schizophrenia and joining the church, he was happier than he’d ever been in his whole life.  I ended up going off to college and we lost touch, but I still wonder to this day what happened to him and what could have been different if those in my ward would have taken the time like I had to get to know him, someone who perhaps seemed a little different, but was really just wanting to be included like all of us.

Stephen Fry c once said this of depression, (but I think it can apply to many things, such as schizophrenia) “If you know someone who’s depressed please never resolve to ask them why.  Depression isn't a straightforward response to a bad situation, it just is, like the weather.  Try to understand the blackness, lethargy, hopelessness and loneliness they’re going through.  Be there for them when they come through the other side. It’s hard to be a friend to someone who’s depressed, but it is one of the kindest, noblest, and best things you will ever do.”

Someone who is depressed or dealing with anxiety has the harshest critic of all: themselves.  Their inner dialogue blurs the lines of rational and irrational thinking and can make them spiral downward into self-loathing.  Let us all try to lift that burden just a little by not judging and reaching out to those who you feel could use some time away from themselves. 



In the October 2001 issue of the Ensign magazine, an article titled “Easing the Burden of Mental Illness” d gave a list of 9 different ways we can help those going through a trial of mental health. I’d like to highlight a few of those points.

“First, we can be a friend. Many people are frightened by mental illness and do not know what to say or how to respond to an individual with such a disorder. It may seem easy to turn away from those who are afflicted and their families, but this only increases their suffering and isolation. Taking time to listen, including them in our activities, being there for them in times of crisis, and treating them as we would want to be treated helps lift their burden and shows our love for them.
Fifth, we can refuse to support the discrimination and stigma often associated with mental illness. We can object to television programs, cartoons, advertisements, and movies that inappropriately portray those suffering from mental illness.
The media have contributed greatly to stigma against the mentally ill, giving wide press coverage to violent acts committed by a small percentage of people with serious disorders, and producing movies and television shows that sensationalize these acts. Consequently it could appear that all people with mental illness are violent—but this is far from the truth. According to the National Mental Health Association, “The vast majority of people with mental illnesses are not violent. In the cases when violence does occur, the incidence typically results from the same reasons as with the general public such as feeling threatened or excessive use of alcohol and/or drugs.”
Sixth, we can help people find the resources they need. LDS Family Services, which can be accessed through one’s bishop, offers support and professional counseling to individuals and families within the context of Latter-day Saint values and, if necessary, makes referrals to hospitals or other treatment centers.  Community mental health centers help people find treatment in environments that are less restrictive than hospital settings. Local and national mental health organizations provide education and support and can be located on the Internet or in a local telephone book. Many books and articles also contain useful information and can be found in local libraries or on the Internet, but use discernment to select the best resources.
A seventh suggestion is to understand the emotions people may experience when confronting mental illness, and then to help them deal with their feelings. Experts say that when individuals become ill, they and their family members commonly experience shock and fear at first, then denial, followed by anger, guilt, and grief before they move into understanding.  A knowledge of these stages can provide a framework for discussing and empathizing with the feelings involved.
Eighth, we can understand that many forms of treatment can and do help. New medications have been developed in the past 10 years that treat a variety of symptoms, with fewer side effects than older medications. Behavior modification programs can help individuals suffering from depression, panic disorder, and obsessive-compulsive disorder change their thoughts and reactions and thus decrease the symptoms of their illness.
Ninth, we can recognize and help others understand that mental illnesses are not rare, that “mental illnesses are more common than cancer, diabetes, or heart disease.” Based on statistics from a 1999 U.S. Surgeon General report, a group of 500 people ages 18–54 may include 7 individuals with schizophrenia, 8 with panic disorder, 12 with obsessive-compulsive disorder, 9 with bipolar disorder, 25 with agoraphobia (fear of open, public places), and 33 who will suffer from at least one episode of major depression. If some of these figures seem high, remember that much mental illness is kept hidden because of the stigma against it, and many of the most seriously ill are homeless or clustered in hospitals, prisons, nursing homes, or low-income areas.”

When we as Church members reach out to them with love, we help keep our covenant to “comfort those that stand in need of comfort.”

Elder Russell M. Nelson said in his article “Love Thy Neighbor” in Ensign magazine, Jan. 1987 e, “How sorrowful must a brother or sister feel when they think they are abandoned, when they think no one cares! Perhaps it was this feeling that caused the psalmist to write, ‘I looked on my right hand, and beheld, but there was no man that would know me: refuge failed me; no man cared for my soul’ (Ps. 142:4).

“The church of our loving Lord cannot function that way! We all need each other.”

Elder Holland concludes with this thought. “Whatever your struggle, my brothers and sisters—mental or emotional or physical or otherwise—do not vote against the preciousness of life by ending it! Trust in God. Hold on in His love. Know that one day the dawn will break brightly and all shadows of mortality will flee. Though we may feel we are “like a broken vessel,” as the Psalmist says, we must remember, that vessel is in the hands of the divine potter. Broken minds can be healed just the way broken bones and broken hearts are healed. While God is at work making those repairs, the rest of us can help by being merciful, nonjudgmental, and kind.”

While often it is hard for me to truly feel this sentiment and understand it, I know it to be true. God is there for us and He is helping us continue to fight the good fight.  I know it can be confusing when you don’t know what Heavenly Father has in store for you and it seems like life is just one trial after another, but He has a plan, it has been set in motion, and we can take part of His compassion and love.  If you feel you have anything to give, reach out to others.  Be kind, merciful and nonjudgmental.  When struggling with the ever present chatter of a negative mind, it’s hard to pull away from ourselves and focus on serving others.  But if you’re able, be that person who reaches out.  It’s extremely comforting knowing that someone else is on your side.



References