Mental Health Goal #1
Ways to Cope With Mental Health Symptoms During the Winter and Holiday Season
I am currently going through a bit of Seasonal Affective Disorder symptoms. Seasonal Affective Disorder or “SAD” is a mental health disorder that is related to changes in the season. It often occurs in the cold winter months for people but for me it always starts earlier in the fall.
Some of my symptoms include low mood, fatigue, decreased motivation and concentration and focus, to name a few. Some ways I cope with this include extra rest, loving self-talk, breaking small tasks down to even smaller tasks and asking others for help.
I also try to incorporate some sort of movement in my day a couple of times a week. My favorite thing to do is lift light weights and also do easy leg exercises and stretching. This not only makes me feel stronger but the stretching is very relaxing and self-soothing. And if these exercises feel like too much I will break them down in tiny ways like gently stretching my neck muscles only or just rotating my wrists and ankles a few times, for example.
I also plan on getting out my therapy light this week, which I haven’t had to use in a while. Probably not since last fall. It is a flat lamp about the size and shape of a Kindle reader that puts out a specific spectrum of light that mimics sunlight and helps regulate sleep-wake cycles, melatonin production, and for me, often gives me a boost of energy in the morning. I usually sit in front of it for about a half an hour a day. If you have bipolar disorder, I’ve read that you should use a therapy light with care as it can trigger mania symptoms in some individuals.
(Always check with your doctor or therapist before starting any exercise or light therapy routine.)
I find that listening to calming music and taking warm baths help me get through tough moments or days. As do taking showers and washing my hair regularly and eating and drinking when I am hungry or thirsty. To someone who doesn’t have depression, these things may seem silly to mention, but to those of us with it, we know how difficult they are to accomplish at times.
In the midst of end-of-the-year holidays, I must prioritize rest even more or my nervous system explodes with anxiety that causes me mental and physical pain. Resting is a challenge with so many extra activities and tasks to do but I manage by asking for help a lot and doing a little bit each day instead of all of it at once.
How is your fall/winter/holiday season going? What are ways in which you cope with mental health symptoms this time of year?
How to Know When to Change Up a Medication
How to Know When to Change Up a Medication
There is a sure-fire easy answer to this: Talk to your doctor about it! I know many people, especially us mental illness people-types, who think decreasing or taking ourselves off of a psych med is a good idea, especially if we are manic and feeling good. In the past, every time I became hypomanic I would tell my doctor I wanted to try a med reduction and she would say, no the meds are working that is why you feel good. Then we figured out that wanting to come off a med was actually a sign of hypomania for me.
Fast forward to today…Life is becoming very different for me. I have been in some intense therapy, healing from childhood trauma and neglect, for over a year now and finally getting really good at setting boundaries with others and making major changes in my life that more fully align with my values and what I truly want to do and not want to do. Because of this, my mental health is such that I no longer need one of my sleep medications. I am actually sleeping ten times better than I used to with it, when I wasn’t as mentally healthy.
I am still on several other psych meds and am talking with my doctor about the next one to wean off of. She is letting me take the lead on which one to try because one is not necessarily more important than another.
I am weighing out my options based on how hard they are to wean off of, what their current risks and side effects are, and how much they affect my physical health. I know what I want to try because of its current risks and side effects but it happens to be the most difficult one to come off of. I tried once before, many years ago, and the irritability it caused affected my relationships. Granted, I believe now that I cut the dose down too much as I was doing it without my doctor’s supervision (which I said at the beginning of this post is a big no-no.)
With my doctor’s help this time I will tell her my concern and hopefully, we can find a way to minimize the irritability and get me off of this med in particular.
Have you tried weaning off a psych med with or without your doctor’s supervision? I’d love to hear about your experience.
P.S. In my last post, I wrote about having a goal of writing blogs of 600+ words. That blog post was about 200 words and this one is a little over 400. I am making progress!
Situational versus Clinical Depression and Tools to Cope
Is Your Depression Situational or Clinical?
I am going through a bit of a thing that has me worried and anxious and frankly, feeling depressed. I have dealt with clinical depression in the past — the kind that appears out of nowhere and lingers for reasons I couldn’t name. Most of my experiences, though, have been situational: postpartum after childbirth, losing a career, seasonal shifts, and maybe even this current situation.
Medically, situational depression is often labeled an “adjustment disorder with depressed mood.” It commonly eases with time, talk therapy, and the slow work of adjusting to life’s changes. But the frightening truth is that unresolved situational depression can tip into major depressive disorder, which is more severe and harder to shake.
That possibility is what has me worried now: I’m anxious about whether this sadness will pass — and anxious about being anxious. If that sentence made sense to you, you and I might be good friends.
The hard work is noticing patterns, asking for help early, and treating each episode with kindness and care. Small steps—talking, sleeping better, seeing a clinician—can keep situational sadness from becoming something darker. You don’t have to face it alone. Reach out today for help.
P.S. This post is about 200 words long. My goal is to write 600+ word blog posts. Unfortunately, my psych meds (one in particular) has zapped my creative writing ability. I’ll write more about this next time. Stay tuned!
P.P.S. What kind of depression have you experienced and what tools did you use to cope with it?
Give Me the Best Mental Health Blogs You Follow
I started this blog in 2011 (or 2012. It has been so long I can’t remember for sure.) At first I was very active but as the years wore on I got away from posting regularly and reading other blogs as well.
I checked a year or two ago and found that the people I had formed relationships with here on WordPress are not active on their blogs anymore at all. I miss them even though we only conversed via comments on one another’s blogs.
I would like to get back to writing about mental health topics on a regular basis. The thing that makes it difficult is that I don’t want to make it like a diary and tell the details of my personal life, but strictly writing in a research article style doesn’t feel right either. I will have to work on finding a balance between the two.
I also want to form some new blogger relationships which will help me stay connected with the topics I am interested in. So, please give me some good recommendations for mental health WordPress blogs. And if you have one, all the better!
Thanks for being a subscriber to my site, Write into the Light.
Until next time,
WiL (she/her)
Something I Just Learned About the Chemical Imbalance Theory of Mental Illness
The chemical imbalance theory of mental illness—often simplified as the idea that conditions like depression or anxiety are caused by a deficiency or excess of certain neurotransmitters (such as serotonin or dopamine)—is now considered an oversimplification rather than a full explanation.
What We Know:
- Neurotransmitters Play a Role – Brain chemicals like serotonin, dopamine, and norepinephrine are involved in mood regulation, and medications that alter these chemicals (like SSRIs) can help some people. However, mental illness is not just about low serotonin; many other factors are involved.
- More Than Just Chemistry – Research suggests that mental health conditions involve a complex interplay of genetics, brain structure, life experiences (trauma, stress), inflammation, and social factors. Chemical imbalances may be one piece of the puzzle but not the whole story.
- SSRIs and Other Medications Work, But Not Always as Expected – While antidepressants help many, they don’t work for everyone, and their effects can’t be fully explained by simply “correcting” a chemical imbalance.
- Current Understanding – Most experts now view mental illness through a biopsychosocial model, which considers biological, psychological, and social influences.
Conclusion:
The chemical imbalance theory is outdated as a standalone explanation but still plays a role in understanding mental health. A more accurate view is that mental illness arises from a mix of biological, psychological, and environmental factors rather than just neurotransmitter levels alone.
Did you know this? What are your thoughts?
Some Lessons from Brené Brown that Helped Me on my Healing Journey
I am wildly involved in self-improvement lately. I want to grow and heal. Sometimes I’ll do an AI search on topics that I believe will motivate me and expand my knowledge in a way that will enhance my well-being and give me those feel-good vibes my spirit is constantly seeking.
This week I searched to see what author and speaker Brené Brown had to teach me. Here is what I learned (spoiler – it is really good stuff!):
Brené Brown is widely known for her research on vulnerability, courage, shame, and empathy. Here are some core teachings from her work:
1. The Power of Vulnerability
Vulnerability is not a weakness; it’s the birthplace of courage, creativity, and connection.
Embracing vulnerability helps us live more authentic and fulfilling lives.
2. Shame and Its Impact
Shame thrives in secrecy, silence, and judgment.
To combat shame, practice self-compassion and share your experiences with trusted people who offer empathy.
3. Cultivating Courage and Authenticity
True courage involves showing up and being seen, even when the outcome is uncertain.
Authenticity means letting go of who we think we’re supposed to be and embracing who we truly are.
4. Connection and Belonging
Humans are wired for connection; we need relationships to thrive.
Belonging comes from being accepted as you are, not from trying to fit in.
5. The Practice of Gratitude and Joy
Gratitude is a key practice for cultivating joy.
People who have a strong sense of joy actively practice gratitude, even during difficult times.
6. Wholehearted Living
Wholehearted living involves engaging with life from a place of worthiness.
It includes cultivating qualities like resilience, creativity, and a sense of humor.
7. Rumbling with Tough Topics
Engage in difficult conversations (“rumbles”) with clarity and curiosity.
This involves unpacking emotions and assumptions in a constructive way.
8. Leadership
Leaders should be courageous and willing to have tough conversations.
Vulnerability is key to building trust and fostering innovation in teams.
I hope these lessons help you on your healing journey, too.
Inner Child
Invisible
I am
No cloak
I just
Am
Something
Unseen
An extra
Unnoticed
Childhood
Done
Unto
Me.
And now
I see you
And I love you
She says
To me.
I see you and I love you!
I see you and I love you!
I see her
Reflection
Addressing
Me.
Navigating Daily Routine Challenges in Mental Illness
Maintaining a Daily Routine with Mental Illness is Difficult
As I was considering what topic to write about this week, my mind was drawing a blank. I felt unmotivated and fatigued, like I didn’t have the energy needed to stick to my routine of posting an article every Monday. I wanted to just forget about it but then I asked myself why it is so hard for me to stick to any kind of routine.
For example, some days I am up and productive but on many others I am laying in bed a lot. I don’t shower each day. I exercise sporadically. I clean my house when the mood strikes me. So I did some research and found that sticking to a routine can be challenging for individuals with mental illness due to several factors:
1. Symptoms: Conditions like depression, anxiety, and bipolar disorder can cause fluctuations in energy, motivation, and mood, making it difficult to maintain consistency.
2. Cognitive Challenges: Disorders such as ADHD and schizophrenia can affect concentration, memory, and organization, complicating routine adherence.
3. Medication Side Effects: Some medications used to treat mental illnesses can cause fatigue, drowsiness, or other side effects that interfere with daily activities.
4. Stress and Overwhelm: Managing symptoms and treatment can be overwhelming, making it hard to focus on a structured routine.
5. Lack of Support: Limited support from family, friends, or healthcare providers can make it harder to stick to routines and manage symptoms effectively.
My research advises that “individualized strategies, professional support, and self-compassion are crucial in developing and maintaining a routine.” That is not so helpful, in my opinion, and I am wondering if you maintain a routine and what helps you do so?
Understanding Monkey Mind: Strategies for Inner Peace
Have you ever heard of the term “monkey mind”? I hadn’t until my counselor told me I had it during a recent session. It is something I can relate to and now I am looking for ways to deal with it. If you have a monkey mind, maybe these suggestions will be helpful to you, too!
What is “Monkey Mind?”
“Monkey mind” is a term from Buddhism that refers to a restless, unsettled, or confused state of mind. It’s when your thoughts jump from one idea to another, much like a monkey swinging from tree to tree. This mental state can be distracting, making it difficult to focus or achieve a sense of inner peace.
How Can We Deal With Monkey Mind?
Here are some strategies you can try to deal with monkey mind:
1. Mindfulness Meditation: Practice focusing on your breath or a single point of attention to train your mind to stay in the present moment.
2. Deep Breathing: Use deep, slow breaths to calm the nervous system and bring your focus back to the present.
3. Physical Exercise: Engage in activities like yoga, walking, or other forms of exercise to help reduce mental restlessness. My favorites are Tai Chi and Qigong.
4. Limit Multitasking: Focus on one task at a time to reduce mental clutter and improve concentration. And focus on doing the task slowly and deliberately.
5. Create a Routine: Establishing a daily routine can help create a sense of order and stability in your mind.
6. Reduce Stimuli: Limit exposure to distractions such as social media, news, and other sources of information overload. I don’t watch the news and I put my phone away when I am waiting in line or in a waiting room and just look around at things.
7. Journal: Writing down your thoughts can help clear your mind and make it easier to focus. This is a great way to cope with monkey mind and many mental health issues which is why I started this blog “Write into the Light!”
8. Good sleep: Ensure you get enough rest, as sleep is crucial for mental clarity and focus.
Hopefully, these techniques can help you and me manage and reduce the effects of a monkey mind, leading to a clearer head and a feeling of peace and calm.
What other strategies can you think of to cope with monkey mind?
Self-Compassion and Healing: A Guide to Working Through Childhood Trauma
Tips on taking it easy on yourself when working through childhood trauma:
Taking it easy on yourself, especially in the context of working through difficult emotions and experiences, involves practicing self-compassion and self-care. Here are some steps to help you be gentler with yourself:
1. Acknowledge Your Feelings: Recognize and accept your emotions without judgment. Understand that it’s okay to feel what you’re feeling and that your emotions are valid.
2. Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer to a friend. Remind yourself that everyone struggles and makes mistakes.
3. Set Realistic Expectations: Avoid setting overly high or unrealistic expectations for yourself. Break down tasks into smaller, manageable steps and celebrate your progress, no matter how small.
4. Take Breaks: Allow yourself to take breaks and rest. Rest is crucial for mental and emotional well-being.
5. Engage in Self-Care: Prioritize activities that nourish and rejuvenate you. This can include exercise, healthy eating, hobbies, spending time in nature, or simply relaxing.
6. Limit Self-Criticism: Notice when you’re being self-critical and gently challenge those thoughts. Replace negative self-talk with positive affirmations.
7. Seek Support: Reach out to friends, family, or support groups like ACA. Talking to others who understand your experiences can provide comfort and perspective.
8. Mindfulness and Meditation: Practice mindfulness or meditation to stay present and reduce anxiety. These practices can help you become more aware of your thoughts and feelings without becoming overwhelmed by them.
9. Therapy or Counseling: Consider talking to a therapist or counselor who can provide professional guidance and support.
10. Forgive Yourself: Understand that it’s okay to make mistakes and that forgiveness is a part of healing. Let go of past regrets and focus on your growth and progress.
Remember, healing is a journey, and it’s important to be patient with yourself along the way. Taking it easy on yourself is not about avoiding challenges but about approaching them with kindness and self-understanding.
Which tips have helped you work through trauma?
Write into the Light 