An article By Jess Melancholia from bp Magazine
Printed as “What I wish family and friends knew about bipolar”, Winter 2017
Here are three basic premises that I wish they knew:
You can’t understand my bipolar and you never will.
When I’m manic or depressed, that’s not the real me.
Your coping skills won’t “fix” me.
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In “A World Without”, DBSA celebrates the amazing accomplishments of some of history’s most notable figures who live(d) with mental health challenges. Visit DBSAlliance.org/LifeUnlimited to read inspirational stories of people who live their life unlimited by their experience with a mood disorder.
December has been a very busy and stressful month so far, but I couldn’t be happier that I fought that isolation urge on this cold night to join the DBSA OP group. While it seems no one knows me better than my couch while I’m depressed, I truly am understood here. Tonight is also a special night being the 3rd Annual Holiday party, complete with musical talents of some of our members. Sometimes support is as simple as being amidst others, singing, smiling, and laughing.
Whether it’s SAD (seasonal affective disorder) or just a regular old mood disorder depression, one way to combat the sadness is with exercise. Many of us do not like to workout, especially when we are depressed, but studies do show it is an effective tool in battling the blues. Here are 3 mood boosting low impact workouts to try right at home:
There are many techniques to yoga that don’t involve complicated poses or even a mat. The first step involves controlled breathing. Lynn Louise Wonders, a yoga teacher and the owner of the Yoga Room, in Marietta, Georgia advises, “Breathe in through your nose to the count of five. Hold for two counts, then exhale through your nose to the count of five, emptying your lungs completely.” She also recommends “Look for a beginner’s class with a qualified instructor (find a studio through the Yoga Alliance Registry; yogaalliance.org).” For home practice, try Yoga for the Rest of Us with Peggy Cappy. Amy Weintraub, founder of LifeForce Yoga and author of Yoga for Depression, describes in her new book Yoga Skills for Therapists “powerful techniques, which are not always included in yoga classes, including breathing exercises (pranayama), easy meditations, and hand gestures called mudras that empower one to self-regulate one’s mood and develop increasing feelings of self-efficacy and control.”
Stationary cycling can get your heart rate up while limiting impact on joints. Energy levels have been shown to increase after a single 30-minute cycling session. “The cycling seemed to activate brain neural circuits that make a person feel energized,” says Patrick O’Connor, a professor of kinesiology at UGA. “We tend to think of physical activity as being tiring, but in fact physical activity adds energy to our lives,” says Kate F. Hays, Ph.D., a clinical and sport psychologist in Toronto. Another study has shown cortisol, stress hormone, levels will drop after just 15 minutes of stationary pedaling. For more information see Bicycling Can Sharpen Your Thinking and Improve Your Mood; Riding a bike is good for your cognitive health and emotional well-being. Posted May 26, 2015 on Psychology Today. For a summary of information see What are the health benefits of cycling? Posted by Bikemunk.
No, I’m not talking about becoming a gym rat with bulging biceps. I’m talking low intensity weight training. It’s something that can be done while sitting on the couch watching TV. Light strength training can get blood flow through your muscles and help you feel stronger. Not having dumbbells isn’t an excuse for not trying these exercises. Cosmo magazine has compiled a list of household items that can be used in 17 Household Items That Work Just as Well as Weights. Try starting with just two sets of twenty repetitions. If it’s too easy, either increase the weight or try a body-sculpting class at a local gym or a DVD (like Step-by-Step Strength Training, With Petra Kolber). Skip a day between workouts so your muscles have some time to rest.
Exercise classes can also be a good choice for people battling depression. Classes can give a feeling of belonging as well as help to build relationships. As always, before starting physical activities you are not used to doing, talk to your doctor. More than likely they will be happy with your wanting to exercise, but you may have to start more slowly if you haven’t done it in a while.
Today I spent time reading countless different recipes for macaroni and cheese. All of them were for the same dish, but each unique in their own way, and every one of them was someone’s favorite recipe. Just as there was a different kind of mac ‘n cheese for each person, there are also different types of talk therapies for each person’s needs. Finding the right talk therapy can be just as important as finding the right medication. Also, knowing what type of therapy you think will work for you can help direct you to a therapist who will best fit your wellness goals.
CBT* (cognitive behavioral therapy) focuses on identifying and replacing negative thought patterns. By replacing those negative thought patterns, it thereby enables positive behavior changes. Feelings of defeat with thoughts of never being able to do anything right can be realized as such and replaced with “based on my prior experiences I was able to do this by…” positive thoughts. According to NAMI (National Alliance on Mental Illness): “Oftentimes someone being treated with CBT will have homework in between sessions where they practice replacing negative thoughts with with more realistic thoughts based on prior experiences or record their negative thoughts in a journal.” – See more at: nami.org
DBT* (dialectical behavior therapy) is an offshoot of CBT. The major difference being DBT emphasizes the acceptance of thoughts, feelings, or behaviors instead of being uncomfortable with them. It was developed to treat those with suicidal thoughts or tendencies, working to take the stigma out of such internal thoughts. Incorporating mindfulness and meditation techniques, it promotes power to accept and release thoughts while making efforts to change behavioral patterns. Similar to CBT, there is continuing work between therapy sessions to identify and cope with thoughts and feelings. Yes, this means homework. Successful DBT treatments will improve coping skills leading to less frequent and less severe dangerous behaviors.
Similar to DBT is ACT* (acceptance and commitment therapy). Also based on mindfulness, the techniques used in therapy sessions are different. ACT works to help separate how you feel from who you are. Instead of saying “I’m bi-polar”, it teaches you to think “I’m feeling depressed today because…”.
EMDR* (eye movement desensitization and reprocessing therapy) uses techniques to desensitize feelings associated with certain memories. It has been used to treat PTSD in particular. These emotional changes are accomplished with repetitive back and forth eye movements for 20-30 seconds while recalling the traumatic event. While alleviating the emotional distress of the event, it also allows you to apply new cognitive insight to the situation. “EMDR therapy shows that the mind can in fact heal from psychological trauma much as the body recovers from physical trauma.” – See more at: emdr.com
These are just a sampling of types of treatments therapists can incorporate into talk therapy sessions. For more types or detailed information, please see nami.org or reach out to your current therapist. Providing feedback to your therapist on what you feel will (or will not) help you in your road to wellness, will also help him or her to help you. Our brains are like snow flakes; there isn’t one magic pill or one type of treatment that is right for everyone. We must work the puzzle everyday to complete it.
*These are summaries of complex treatments by a non-medical professional. As always, please consult with your mental health practitioner
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Ahh, the holidays. A time full of joy, family, and everything magical you see on TV – or so we are led to believe. The truth is, many people struggle during the holidays and having mood or anxiety disorders can add to that struggle. There are multiple things that cause stress from October through January like changes in daily schedules, travel, extra family time, added financial burdens, additional obligations, even bad weather. This year try some of these ten tips to try to help prevent (or minimize) stress, depression, and/or mania.
Take your medication. Now is not the time for skipping doses or not taking that anti-anxiety medication if you need it. Talk to your doctor. He/she may even recommend upping a dose or adding something else to get you through this time.
Take off the super hero cape. It’s okay to say “no”. Be realistic. It is not your job to make others happy, it is your job to do what is best for you to stay healthy. Life will go on if something doesn’t get done or doesn’t turn out. You may even get a laugh out of it for years to come – “Remember those hard as a rock gingerbread men?”!
Stick to a budget. Showing love does not mean showering one another with expensive gifts. Try making homemade gifts or scheduling a coffee date with an old friend instead. When you do go out shopping, make a list of who you are buying for and how much you want to spend on each person.
Don’t abandon healthy habits. Too much overindulgence will add to depression and stress. If you are used to regular physical activity, your body will respond better if you maintain that activity. Try having a snack before going to a get together where there will be a lot of temptations.
Avoid or minimize alcohol intake. Taking the edge off with alcohol may sound like a good idea, but alcohol can be a trigger. Many people with mood disorders also have a history of alcohol dependence, so have a backup plan ready for those situations.
Stay in the moment. Try to enjoy where you are and what you are doing without thinking about the next thing on your to do list. Ask yourself, “do I really need to do …?” Weigh the pros and cons of your to do list. Is it causing too much stress or taking away from something you enjoy? Is it worth it?
Get the right amount of sleep. It may feel difficult to maintain your regular sleep schedule, but a solid night’s sleep will help stave off a depression or mania. Fatigue can also add stress.
Have regular mental health check-ins. Touch base with a friend who understands your mood disorder to stay grounded. The companionship of others without having to “put on a face” can help make it through tough times. Seek professional help when you need it too.
Set differences aside. Try to delay grievances for a more appropriate time whenever possible. Avoid unnecessary conflicts in busy places. Chances are others are feeling holiday stress and depression as well.
Make a getaway plan. Having an ally when going to holiday parties can help with stress management. Arrive together and depart together. Set a plan on when to go, with the understanding that if either person is struggling it is okay to leave early. Going to a party doesn’t mean having to stay up all night. It’s alright to just make an appearance to let the host know you care.
While depression is often a somber topic, Stand Up for Mental Health out of Vancouver, British Columbia, has created a comedy campaign to help fight the stigma. The founder, David Granirer, is a counselor and stand-up comic who also has depression. He started Stand Up for Mental Health in 2004, teaching stand-up comedy to recovering addicts and cancer patients.
“I’ve had students overcome long standing depressions and phobias, not to mention increasing their confidence and self-esteem. There’s something incredibly healing about telling a roomful of people exactly who you are and having them laugh and cheer.” – David Granirer
Stand Up for Mental Health has given over 500 shows for mental health organizations, government departments, corporations, universities, correctional facilities, and the military.
For more information on Stand Up for Mental Health including shows, purchasing DVDs, or even to attend a training, go to standupformentalhealth.com