Category Archives: Research, Reviews & Resources

The Do’s and Don’ts of Mental Health Blogging

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newspaper

The National Institute on Mental Health (NIMH) news reports that over 50 research studies worldwide have found that the type of news coverage on suicides makes a difference in the influence it has on the suicide rates of its viewers who are at risk for it.

The longer and the greater the coverage of a suicide story, the more likely vulnerable individuals may commit suicide themselves. Explicitly describing the suicide method and using dramatic headlines are big no-no’s as well.

However, “careful” reporting on suicides can change public misperceptions and dispel myths, thereby encouraging those at risk to seek help.

What does this mean for us mental health bloggers?

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While our audience may not be in the millions like network television stations or hundreds of thousands like those of major newspapers and internet news sites, I think we should still be responsible in how we describe our own struggles with mental illness and our own thoughts on self-harm and suicide.

I have seen bloggers on either end of the spectrum here. On one hand, some are overly cautious and post “trigger warnings” on most everything they write or vlog about. Trigger warnings are little blurbs that say, “Hey, I am getting ready to write or talk about something that could trigger negative symptoms in you, so continue reading/listening at your own risk.”

I like trigger warnings because sometimes I am in a bad space with my own mental illness symptoms to where listening to someone talk about their self-abuse habits or their detailed thoughts of suicide may cause me some sleepless nights at best, and at worst, may tempt me to entertain such ideas myself.

I have also come across bloggers who write about or post vlogs about the details of their childhood abuse, which is a huge negative trigger for me. For those of you who put trigger warnings on this type of stuff, I thank you, because I will skip those parts entirely. Maybe some people want to read about it; maybe it helps others, but for me it triggers panic attacks. In my opinion the details of such events are best dealt with in therapy or within your own private journal.

Now, I am not proposing we don’t mention the fact that the abuse happened at all. If it did, it is important to validate the horrifying affect it had on us. I am merely suggesting that the minute details of the specific acts themselves be kept out of public posts. To me, the negative effects on the reader far outweigh any positive ones.

Another hot topic in the mental health blogosphere is self-harm behaviors. Some bloggers not only name the behavior, which is acceptable in my opinion, but go on to detail why they do it, what it feels like and looks like, and the thrill or release or whatever “positive” thing they are getting out of it. I understand it works for many people (I used to be one of those individuals; I get it!) However, sensationalizing it, as the NIMH states, only encourages others to do it, and that is not what we want.

Based on NIMH’s suggestions, I propose that we bloggers:

  • Help reduce the risk of contagion by including posts or links to treatment services, warning signs and suicide hotlines.
  • Include stories of hope and recovery; information on how to overcome self-harm behaviors and cope with suicidal thinking.
  • Focus on solutions rather than just the problems.

What suggestions would you have for mental health bloggers?  Share them in the comment section below.

For a side-bar list of suicide warning signs you can include in your posts visit http://reportingonsuicide.org/warning-signs-of-suicide/

If you or someone you love is suicidal you can call the U.S. National Suicide Prevention Lifeline at 1-800-273-TALK (8255), a free, 24/7 service that can provide support, information and local resources. For those outside the U.S., visit http://www.suicide.org/international-suicide-hotlines.html to find suicide hotlines in your country.

Thoughts on Greenberg, a Mental Patient, a Movie

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Today, I watched the movie Greenberg, which was released back in 2010, but I had never seen it until now. It is about a 40-year-old man named Roger Greenberg (played by Ben Stiller) who recently suffered a “nervous breakdown”, and takes some time away from his New York life to house-sit for his brother in L.A.

movie, Greenberg, mental patient, mental illness

My educated guess is that Greenberg is bipolar, although a brief “stay in a mental hospital” is all that is mentioned. His erratic behavior, self-obsession, hypercriticism, mania, impulsivity, and anger issues cause many problems in his relationships with others and with his own peace of mind. Sound familiar?

He hooks up with his brother’s assistant, Florence, a passive somewhat flighty 25-year-old, who offered the most memorable line in the movie for me as she was talking to her friend about Greenberg:

“You can tell that a lot of normal stuff is really hard for him.”

…like maintaining friendships, hosting a get-together, shopping, driving, and taking care of the family dog when it becomes ill, to name a few.

As big of an A-hole as this Greenberg could be, I felt bad for him because a lot of normal stuff is really hard for me, too, and I often get frustrated with myself…the same way Greenberg’s brother and friends get with him for “not trying harder” or “not being able to control his emotional outbursts” or “obsessing over things.”

Florence seems to see beyond Greenberg’s neurotic behaviors. She sees him not as the jerk he is on the outside, but as a person who is victim to a disease he can’t completely control.

It was a weird movie that left me feeling unsettled because it wasn’t one of those feel-good endings like he conquered all of his demons and was cured. He was still the same…just a bit more grounded with her in his life.

This post isn’t meant to be a movie review. It is meant to process the take away message I gathered, which is that Greenberg’s an ass because he has a mental illness and he’s lucky he found someone who understands that.

Seems rather depressing to me, but is this reality for some of us…if we are lucky?

What are your thoughts? How many rude, obnoxious, mean people do you know? Have you ever considered the fact that they may have a mental illness whose symptoms are flaring up? And that if they didn’t have a mental illness, they might be fairly tolerable and decent to people the majority of the time? Is mental illness an excuse for bad behavior or merely an explanation, or both?

Now On Facebook

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Hey, Guys. I just set up a page for Write into the Light on Facebook. Please go there now and LIKE. Thanks so much!

xo,
WIL

Co-occurring Disorders

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I found this helpful article on causes and solutions of having dual diagnoses (substance abuse AND mental illness.) I wanted to bring to you some interesting facts and highlights. To view the handout in its entirety click here to download the Hazelden Foundation’s pdf.

Factors involved in the development of psychiatric disorders:

1. Vulnerability (determined by genetics and early life experiences)
2. Stress (challenges faced in life)

Factors that can help reduce symptoms and relapses:

1. Abstaining from alcohol and drug use

“Avoiding alcohol and drug use can reduce biological vulnerability in two ways. First, because substances affect the brain, using alcohol or drugs can directly worsen those vulnerable parts of the brain associated with psychiatric disorders. Second, using substances can interfere with the corrective effects of medication on vulnerability. This means that somebody who is using alcohol or drugs will not get the full benefit of any prescribed medications for his or her disorder, leading to worse symptoms and a greater chance of relapses.”

2. Take prescription medications according to your doctor’s orders
3. Learn to use positive coping skills
4. Develop social support systems
5. Engage in meaningful activities

Which factors are you incorporating into your life to help reduce symptoms and prevent relapses? Which factors do you need to add?

Is Mental Illness Popular?

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Is mental illness a hot topic? I am not sure, but you all have been doing an awesome job at reading and sharing my posts because according to blog industry experts, the more popular your blog becomes the more s-p-a-m it is likely to get. Thank God for Akismet!

Next month is Write into the Light’s 2-year blogiversary!

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…which has me reflecting on my current goals for this blog as well as for Turtle Way’s blog (Turtle Way is a compilation of works submitted by artists and writers who have mental illness or have been affected by others with mental illness.)

Current Goals (in no particular order:)

  • I toyed with the idea of stopping Turtle Way’s publication until I reviewed the recent stats and saw that the issue released back in January is still receiving a great number of views. Yay! I love that people continue to (hopefully) gain strength and support from the artists and writers published there.
  • This brings me to Write into the Light’s original and primary purpose which is to offer understanding, strength and hope to all persons sufferring from mental illness.
  • In that light (no pun intended 🙂 ), I am going to place a lot of time and effort this year into finding a publisher for my daily meditation book. The daily reflections are written specifically for persons who have mental illness.
  • The newest and final goal I have to share with you, thus far, is to assemble a list of subscribers who would like to be part of a pilot audience for my book. This would involve receiving sneak-peeks of my daily reflections and providing feedback as necessary on how they affect you…if they help you cope with your illness or not…if they make sense to you or not…etc.

I have yet to finalize the logistics on this, but I am thinking of doing it either by email or password protected posts.

If you are interested in being a part of this pilot study and are willing to provide honest feedback (like serious critique) on how helpful or not-working-for-you-at-all these writings are, please email me at writeintothelight@live.com or leave a comment below.

10 Simple Ways to Beat the Winter Blues

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bluesIf you are like me then winter is not your friend. The cold, dreary days tend to drag on, as cabin fever sets in and depression, boredom, lack of motivation and lethargy begin to choke the life out of me.

I came across this entertaining, well-written article on Psych Central by author, Therese J. Borchard. Borchard lists these suggestions to help you battle the winter blues.

1.  Be of service to others

I started cooking new-to-us, healthy recipes as my husband and I committed to losing weight before bathing suit season arrives. I feel like I am doing something extra special for my family as I spend an hour or more each night chopping, dicing, and slicing fresh fruits and vegetables, and preparing scrumptious home-cooked meals. The weekly planning and execution of such dishes (compared to a box meal or popping a pizza in the oven) alone helps to battle my boredom as well.

2.  Join a gym

I did this – Yeah!!! The problem?  I never went! A gym is a great idea for some, but not for me. Because of my anxiety, I have a hard enough time getting out of the house for essentials like doctor’s appointments. I am more successful with a mile walk around the neighborhood where I can take my time and hide behind my sunglasses rather than going to the gym and risk having to interact with anyone.

3.  Use a light lamp

I do this, and it helps a lot. After 45 minutes in front of my light, I feel energized and ready to get off the couch and do something productive (like make those dinners.) I use my light twice a day, once in the morning and once in the late afternoon. It really does work.

4.  Wear bright colors

I am an earthy kind of girl, wearing lots of browns, blacks, and greens.  Neutral colors fill my closets, so I have not tried this suggestion out, but it makes sense that bright colors could lift your mood.

This morning, I walked into a new doctor’s office and the walls were painted a dreamcicle, creamy orange, and adorned with bright impressionist paintings.  It was a breath of fresh air.  I literally felt calmer and happier as I sat there, surrounded by these bright, yet soft, colors.

5.  Force yourself outside

I step outside when I let the dogs out, mainly to have a cigarette, but hey at least I am getting out!  I also go for walks outdoors.

6.  Hang out with friends

This is a tricky area for me.  I meet with a small group of women once a week and overall, it helps my mood.  Having face-time with close friends definitely enhances my emotional well-being, but too much of it drains me physically and mentally.  Migraines often follow visits that last too long.  My limit for any type of social situation is about two hours.

7.  Head south

We have always taken our family vacations during the summer months when the kids are out of school.  Last year, however, I convinced my husband to head south during the month of December specifically for this reason – to battle my seasonal depression.  It worked…for that month anyway.

We will probably do it again next year, but will shoot for January or February instead.  The December trip was great, don’t get me wrong, but I think my depression really takes a nose dive after the holidays, so a trip in January would be more ideal.

8.  Learn something new or start a home project

This winter I have been editing our home videos.  I even splurged and bought a software program to add fun effects to them.  It takes me several hours to do a ten minute video, but the results are very cool and satisfying.

Creative projects like video editing, painting, and photography keep my mind off the bleak weather conditions.  When my hands are idle, my mind wanders and that is never a good thing for me.

9.  Limit sugar intake

Sugar-crashes and weight gain….’nuf said.

10.  Take Omega-3’s

My suggestion on this is to talk to your doctor.  I take them, but I don’t feel they make a huge difference (if any at all) on my emotional health.

What do you do to battle the winter blues?  Share your tips in the comments.  Also, while you’re here, I invite you to subscribe to this blog.  Thanks and have a blue-free day.

Patron Saint of Mental Illness

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May 15th is the feast day of Saint Dymphna, the patron saint of mental illness. For more information click here.

We do not know for certain how we will react in a particular situation until we are actually there. Multiple factors influence our thoughts, emotions and actions at any given moment. These factors may be outside of ourselves or come from within.

As humans, we all suffer from ailments, whether it is for a week with the flu, years with cancer, or a lifetime with mental illness. We must not forget that like the flu and cancer, mental illness is not a weakness or character flaw. It is an affliction of the mind/body that colors the way our soul/spirit experiences this world. Without help it is too much for us.

Have you ever prayed for someone? Do you ever ask others to pray for you?

Today, I ask St. Dymphna to pray to God for me and for all those who have mental illness.

My True Self Is

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My last post included a video about how those with mental illness have a body/mind sickness, not a “self” sickness. After reading some of the comments, I had some follow-up thoughts which I wanted to share here as well, for my own mental reminder and hopefully, for the benefit of others out there in Blogland.

What is our make up as “beings?” I believe the human or mortal part is made up of the mind and body, and the spiritual or immortal part is the “self” (a.k.a, the Divine, God, etc.) Thinking of it in terms of God, our Creator, connects all the pieces of the religious/spiritual puzzle for me.  I can’t quote the bible verses, but phrases like “the Great I am,” “be still and know that I am,” “what you do unto others you do unto me,” and “made in His image” all point to this “self” – the part that isn’t sick, the only part that really matters, because it is forever while the mind and body are temporary.

“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” ~ Teilhard de Chardin quotes (French Geologist, Priest, Philosopher and Mystic, 1881-1955)

As the Universe would have it, another blogger posted some relevant information just yesterday, from The Upanishad (introduced and translated by Eknath Easwaran.) The Upanishads are the oldest and one of the most universal of messages which inform us that there is more to life than the everyday experience of our senses – including our physical and mental illnesses!

Some excerpts from Indian Spirituality:

“The Self is one, though is appears to be many. Those who meditate upon the Self and realize the Self go beyond decay and death, beyond separateness and sorrow. They see the Self in everyone and obtain all things.”

“Control the senses and purify the mind. In a pure mind there is constant awareness of the Self. Where there is constant awareness of the Self, freedom ends bondage and joy ends sorrow.”

“The Self, pure awareness, shines as the light within the heart, surrounded by the senses. Only seeming to think, seeming to move, the Self neither sleeps nor wakes nor dreams.”

“When the Self takes on a body, he seems to assume the body’s frailties and limitations; but when he sheds the body at the time of death the Self leaves all these behind.”

“Brahman is the infinite, supreme soul. Brahman is all-prevailing, and the visualized world is a tiny part of the same. Whatever we see or feel with other senses (as in Biology) is Divine Illusion or Maya, and is Asat or untrue. The Only Truth or Sat is Brahman. We, or our souls (Jeev-Atma), are infinite small parts of Brahma.

In Hinduism, Brahman (ब्रह्मन् bráhman) is the one supreme, universal Spirit that is the origin and support of the phenomenal universe. Brahman is sometimes referred to as the Absolute or Godhead which is the Divine Ground of all being. Brahman is conceived as personal (“with qualities”), impersonal (“without qualities”) and/or supreme depending on the philosophical school.”

That last sentence is what makes me completely baffled by so-called “religious wars,” because really, we seem to all believe in the same thing.  So, what are we fighting over? Semantics???  How sad!

Anyway, back to the “self.”  I have heard people greet one another with the word “Namaste.” I always thought it meant “peace to you” or something along those lines. Yesterday, however, when I was watching a video on The Light Way blog about Rapid Eye Technology, I learned the true meaning of namaste, which made for the third time in three days from three different sources that the same message of this “self” was delivered to me. I love when that happens. It’s like God frantically waving His arms over His head saying, “Are you hearing me??? Are you paying attention?”

According to Organic Spa Magazine,

“the literal translation [of namaste] is a little more nuanced and suggests that it is not a superficial gesture or word but has deep spiritual significance” such as:

“All sacred in me greets all sacred in you.”

“Honor the peace within.”

“The light in me honors and respects the light in you.”

“I bow to the divine in you.”

“The light in me recognizes the light in you.”

In order for these truths to help me cope with my mental illnesses, I have to continue searching and learning more about them. It’s a never-ending spiritual journey that doesn’t always “feel” good. I also have to talk about it with others, who understand, daily and honestly. And finally, I write a lot and create a lot of digital art (and some paintings) that reflect these truths, so that I am constantly reminding myself.  (btw, the digital art in this post is not mine but listed on elfwood.com as public domain.  Thank you to those creators.)

What beliefs do you have that help you cope with yourself as a person with mental illness?   How do you keep these beliefs in the forefront of your mind?  I would love to know.  Please share!

My True Self is NOT Mentally Ill

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A list of what I like about my self:

  • caring
  • loving
  • smart
  • creative
  • funny
  • attractive
  • willing to learn
  • a good listener
  • compassionate
  • driven to improve my spiritual life

 

What is one thing that you like about yourself?

How Can I Be the Self if I’m Taking Pills that Remind Me that I Am Mentally Sick? from Mooji Answers on Vimeo.

 

What do you think of this video?

Writing Moment by Moment #23 and #24

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#23 – A beautiful person gave me permission to accept help without feeling guilty and to take extra-special care of myself because I am “going through a healing period” which I need not minimize.  A weight lifted from me in that moment.

 

#24 – I think that I finally get what “mindfulness” means versus distraction.  Here’s a fun fact:

“Mindfulness practice leads to increases in regional brain gray matter density…in brain regions involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking.”  ~Psychiatry Res. 2011 Jan 30;191(1):36-43. Epub  2010 Nov 10

Now, to practice it…

What moment are you grateful for today?  I had three wonderful “in the moment” moments today – the above two and a third which I posted here.

For more on “Writing Moment by Moment” click here.