Tag Archives: anxiety

Meditation: A Cure for Depression and Anxiety?

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Neuroscientists now have evidence proving what meditators have been saying for years: Meditation can improve people’s physical and emotional health.

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Imaging studies show that meditation increases certain areas of the brain responsible for memory and emotion. “Also the parts of the brain that respond the most to stress gets smaller with meditation. This means that anxiety and depression naturally fade with a meditation practice,” according to researchers.

I’ve been doing mindfulness and guided meditations using an app called “Insight Timer” on and off now for about a year, and I definitely notice a difference in my anxiety levels on the days that I meditate versus the days I don’t.  Although on many of the days I meditate, my anxiety level is already low because I tend to have trouble focusing long enough to meditate when my anxiety is high. Go figure!

I do believe the effects of meditation last me a few days and are somewhat cumulative in that sense. So, even when I meditate on a low anxiety day, it could be helping me avoid a super high anxiety day the next day or the day after that.

Meditation hasn’t had an effect on my bipolar depression levels, but maybe it would if I practiced it more consistently since one of my depression triggers is anxiety.  It’s probably worth a try, but to be honest, I have my doubts.

What about you?  Do you meditate?  What benefits has it brought to your health?  Or in light of this recent research, would you consider trying meditation?  Why or why not?

Weekend Mental Health Writing Prompt – Afraid To Fail

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We are afraid to fail so instead we don’t try. How many things do you not try because you are afraid of failing?

Right now I am trying to stop smoking, and while a part of me feels like it is a lost cause because I have tried to quit several times in the past unsuccessfully, another part of me thinks, “But what if this is the time it works?”

Write about something you have tried and failed at, and then write about something you have tried and succeeded at, realizing that in life there are both failures and successes. The important thing is that we always try.

Make sure to link back to this post or comment below to share your response with others.

Treating Multiple Mental Illnesses

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With my multitude of diagnoses and their over-lapping symptoms, I often wonder which illness has a hold on me. Am I on edge because I am hypomanic or anxious? Am I depressed because of a hormonal change/Bipolar issue or because my husband is working long hours/Borderline (BPD) issue? Am I exhausted because I’m depressed, because I’m not sleeping well due to anxiety, or because I’m overwhelmed with the kids being off school for the summer (BPD thing again)? You see my dilemma?

I know from experience what is usually causing my symptoms. Right now, I know I am dealing with anxiety because change is hard for me and with this being the first week the kids are home from school there has been a big change in my daily activities.

I also know from past experience that anxiety exhausts me physically, and that being physically exhausted makes me feel depressed. I say “feel” depressed because I know that it is just a feeling – I am not clinically depressed as in I need a medication change (yet.) First, I’d like to give myself time to adjust to the new schedule, and see if the fatigue and anxiety subside on their own.

I came across a study that looked at the interactions of Borderline Personality Disorder (BPD) with Major Depressive Disorder (MDD) and Bipolar Disorder over the course of 10 years. They found that BPD impacted major depression remission and relapse rates, and vice versa, but argued for the treatment of the BPD as a priority.

BPD and Bipolar Disorder remission and relapse rates, on the other hand, were largely independent of one another except for one area: bipolar type II lengthened BPD’s time to remission. (Wouldn’t you know that would be my case!) BPD did not affect bipolar mood swings. The study suggested that BPD and Bipolar be treated as independent disorders.

I do have rapid cycling bipolar and I also have borderline personality traits, so both on a physiological and psychological level I am battling quick fluctuations. Can anyone else relate to this? How do you cope with over-lapping symptoms from multiple diagnoses?

Weekend Mental Health Writing Prompt – Whole, Not Perfect

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This weekend’s writing prompt is the following Oprah Winfrey quote:

“Seek to be whole, not perfect.”

Write about what this means to you, and post your response in the comments below or on your blog and be sure to link back to this post so that others can find you. Thanks, and I hope you are having a super weekend!

Dealing with Agoraphobia

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Agoraphobia is a type of anxiety disorder in which one feels and often avoids situations that may cause them to feel panicky, trapped, helpless, or embarrassed. Using public transportation, being in a crowd, and standing in line are a few examples. According to the Mayo Clinic,

You may feel that you need a companion, such as a relative or friend, to go with you to public places. The fears can be so overwhelming that you may feel unable to leave your home.

I definitely identify with this as I only feel safe leaving my house if my husband is with me. It is especially hard for me to drive myself anywhere. He has to be the one to drive. I believe my fears have to do with previous anxieties experienced in crowded situations. The noise and unpredictable stimuli of people merely moving around me is anxiety-producing for me. I don’t know why and I don’t know how to stop it, but I do know that I am tired of it controlling my life!

I take a PRN anti-anxiety med before going to any social event, which helps a great deal. However, I have to ration them because my doctor only prescribes me five of these pills a month per our agreement due to my addiction history. Thus, I am left with no medication assistance when I have to go to places like the store or to some of my kids’ activities.

So, what’s been happening over the past three weeks is I have been working myself up into an anxious state before leaving the house to do anything by telling myself how awful it is going to be and how much I DON’T want to go. I now realize this type of thinking has to stop if I am to find any relief.

Therefore, I have dug out my DBT (Dialectic Behavioral Therapy) binder to review some skills to help me regulate my emotions. I am starting with “Wise Mind” which is the part of our mind where “Emotional Mind” (our thoughts based on distressing feelings) and “Reasonable Mind” (rational thoughts) merge together (what I want to do vs. what I should do.) Wise Mind says, Yes, our Reasonable Mind is right, but Emotional Mind is important and needs to be validated, too. It is all about having compassion for yourself while still pushing yourself to do what is out of your comfort zone.

Last month, I overextended myself by doing way too much out of my comfort zone without checking in with my feelings and wants. I completely ignored Emotional Mind and blindly succumbed to Reasonable Mind, which over time lead to a state of depression and extreme anxiety – throwing me full force into Emotional Mind. Hopefully, with my new-found awareness I can now start using my Wise Mind to get back on track to emotional well-being and productive living!

What type of “Mind” do you tend to have – Wise, Emotional, or Reasonable? How does this affect your emotional health?

3 Simple Ways to Combat Worry

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I am a worrier. Worry is one of the major symptoms of depression, and I have come to accept the fact that worrying is a part of who I am. Some days are better than others, but overall, my mind is usually running amuck with worrisome thoughts. Here are some ways in which I try to combat the worry in my life:

1) Practice Mindfulness

I try to stay focused on what is happening in the present moment. I asked myself, What am I seeing right this very second with my eyes? What do I hear? What task am I performing and how does that feel? For example, the laptop is hard and flat on my legs. The keys are small and black, and the cursor blinks methodically as I sit and think of what to type next. I am staying in the moment, not thinking of past or future events – not worrying! Being mindful by engaging in productive activity is one of the best ways I know of to stop worrying.

2) Prayer

I am not a religious person, per se, but I am a spiritual person. I believe in a higher power that gives me strength to deal with what comes my way in life. I have a plaque hanging on my wall that says, “God doesn’t give us what we can handle, He helps us handle what we are given.” I truly believe this, if we only ask for His help via prayer. It has always worked for me. Not always in the time frame that I want, but has worked eventually, nonetheless.

3) Talking with others

When I share my worries with others, especially others who have had similar fears, it seems to unburden the worries from my mind. It’s as if naming them aloud releases the power they have over me. By telling trusted friends how I am feeling, I also get the benefit of their insight and wisdom on how they dealt with the same worries, and their now broader perspective on the issues. It is also just nice to know that I am not alone in my struggles.

Are you a worrier? Is there a particular worry you can’t shake? How do you cope with worry?

This post is linked to Write into the Light’s Weekend Mental Health Writing Prompt – Worry.

Weekend Mental Health Writings Prompt – Worry

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Are you a worrier? Is there a particular worry you can’t shake? How do you cope with worry? Write about it and feel free to share it here or on your blog if you have one, and then link it in the comments below.

Weekend Mental Health Writing Prompt – Soothing Senses

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For this weekend’s mental health writing, list 1 or 2 things that are soothing to each of your 5 senses – sights, smells, sounds, textures, and tastes. Write about any memories associated with these soothing stimuli.

I hope you are having a lovely weekend!

Weekend Mental Health Writings – Fear

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Write about your biggest fear. How likely is it to happen? How would you cope if it were to happen? What resources and people and skills would you draw upon to get through it?

Leave your response or a link to your posted response in the comments below or just journal about it at home. Write on!

Weekend Mental Health Writings Prompt – Influential People

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First of all, I’d like to welcome the plethora of new followers here to Write into the Light. It is so great to see this community grow with each new post. Whether you are new or not, I hope you’ll consider joining in this weekend’s writing prompt. Here it is:

Write about one or two people who have had the greatest impact on your life. It could be family members, friends, a famous person, etc. Write about how they have influenced you and your life in positive ways, and what you have gained most by knowing them or knowing of them.

Feel free to share your response here or on your blog, if you have one, or just write it out privately in your journal at home.

Hoping you have a wonderful weekend!

Love,
WiL