Author Archives: WiL (she/her)

Mental Illness and Chronic Pain: What is the Connection?

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Many people with chronic pain develop mental illness, such as depression or anxiety, as a result of their pain. This article, however, will discuss those who have mental illness onset before developing chronic pain.

Research Study

A 2022 study by Johnston and Huckins, found that almost all psychiatric conditions listed in the DSM-5 are associated with increased rates of chronic pain. (The DSM-5 is short for the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition and is the standard reference book published by the American Psychiatric Association in 2013. It gives mental health experts clear lists of signs and symptoms to diagnose mental health conditions.)

The Connection Between Mind and Pain

While mental illness does not cause chronic pain directly, the two conditions are interconnected and the former can lower your pain threshold, amplify how your brain processes physical discomfort, and cause physical tension that results in persistent aches. Below are four ways the mind and pain can be connected:

  1. Shared Brain Pathways: Physical pain and emotional distress (such as anxiety and depression) process through overlapping neural circuits and chemical messengers in the brain.
  2. Altered Pain Perception: Conditions like depression can change how the central nervous system interprets signals, making ordinary physical sensations feel significantly more painful.
  3. Physical Tension and Stress: Chronic mental stress causes sustained muscle tension, leading to recurring physical discomfort like tension headaches or lower back pain.
  4. Sleep Disruption: Mental health disorders frequently disrupt sleep, and a lack of restorative sleep impairs the body’s natural ability to manage and recover from pain.

Is there hope for those who have mental illness and chronic pain?

Yes there is! Research shows that treating them together, rather than separately, can significantly improve daily life, lower distress, and reduce pain signals. This is often accomplished in the following ways:

  • Combined Medications: Certain medicines, such as specific antidepressants, help manage both chronic pain and mood disorders by targeting shared chemical messengers.
  • Targeted Talk Therapy: Approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) teach practical skills to lower the nervous system’s threat response and change how the brain processes discomfort.
  • Multidisciplinary Care: Comprehensive pain rehabilitation programs bring medical, physical, and psychological experts together to build a single, manageable recovery plan.
  • Mind-Body Strategies: Mindfulness, gentle movement, and specialized nervous-system regulation techniques help break the cycle of ongoing physical and emotional stress.

Do you have mental illness and chronic pain? Have you found strategies that have worked to alleviate the symptoms of the chronic pain?

When Spring Mania Hits: Why it Happens and What to Do About It

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Image by garten-gg from Pixabay

Spring fever! That is what I call the hypomania I experience every spring here in the Northern hemisphere. It is a “wired but tired” feeling or just wired which also includes irritability for me with a dash of impatience. It is the physical internal pressure to keep busy, keep moving, organize, clean, shop, socialize, and be impulsive with actions and decisions. 

But why does this happen during this time of year for many of us with bipolar disorder and what can we do about it? There are a couple of theories:

  1. Spring mania is triggered by longer daylight hours. To combat the effects of this it is suggested to use warmer light bulbs such as those that are 2700K versus the bright daylight ones. It can also be helpful to use black-out curtains in your bedroom to block the earlier morning sun and to close the curtains in your house by late afternoon to limit extra light exposure.
  1. Spring mania is triggered by disrupted circadian rhythm and affects melatonin production. Circadian rhythm is the body’s internal clock that regulates sleep-wake cycles and melatonin production (the hormone that makes you sleepy). Both are influenced by dark and light signals. To cope with these disruptions it is best to maintain a consistent daily schedule for getting out of bed, eating meals, engaging in activities, and going to bed at the same time each night. Also, reducing caffeine, alcohol, and general environmental stimulation can be helpful. Discussing possible medication adjustments with your doctor to deal with the seasonal shift may be warranted as well.

Do you experience spring mania? What does that look like for you and what have you found to be helpful in dealing with it?

Ways to Cope With Mental Health Symptoms During the Winter and Holiday Season

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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

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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

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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

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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

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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:

  1. 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.
  2. 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.
  3. 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.
  4. 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

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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

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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

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Image by Gerd Altmann from Pixabay

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?