Tag Archives: anxiety

Daily Meditation – Fear Not

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fear

Fear can dominate our lives. Fear of the unknown. Fear of the past. Fear of the future. Fear of all that is, of all that isn’t. It is an agonizing state in which to live. It is a state of mind, not a state of reality, in most cases.

If we can train ourselves to stay in the present moment, in the moment of what task is at hand, then fear cannot survive. What are you doing right this moment? Reading this meditation perhaps. What fear is there in this task? When you are making your bed, doing your dishes, taking your shower, what fear is there in that? None. It is the thoughts you have outside of those actions that cause you fear.

Keeping our minds focused on exactly what we are doing in the moment can eliminate much of the fear in our lives. It is not easy, but it is simple. It is worth striving for if only to gain a little peace in our day, minute by minute.

Daily Meditation – The Present Moment

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fear

Life sometimes seems life a series of accidents, like things are spinning out of control. Scary, anxiety-producing, unknown. It can cause us to freeze in our tracks like a deer in headlights, just waiting for the impact take us out. Rarely does this ever happen. Our fears build up scenarios in our heads that make things more unbearable than they really need to be.

If only we could take a moment to stop our thoughts and concentrate on our breathing. Take a deep breath. Do the next right thing. Take it one step at a time. Have faith that if we only take care of what is in front of us – whether it be a daily task, a job responsibility, a self-care activity, a social commitment – the future will take care of itself.

For the future is never with us, only the present moment is. It is only in the present moment where we can take the actions that will make a difference in our quality of life. It is only in the present moment where we can find peace.

Weekend Mental Health Writing Prompt – Fantastic Things

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weekend writings

For this weekend’s writing prompt read my meditation post here and write about five fantastic things that happened in your life this past week.

Write your response in your journal at home, in the comments below, or on your blog and feel free to post the link to your blog post in the comments below. Thanks for participating and have a fantastic weekend!

Daily Meditation – Fantastic Things

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depressed

Life can often seem so mundane. We drag ourselves out of bed to carry on the same old routine day after day after day. When will it ever end? When will something exciting and new come our way?

What we don’t realize is that it is our own mind that makes these tasks boring and unassuming. It is our own preconceived ideas and unconscious conditioning of going through life without gratitude for what we have, what we are capable of doing.

Did you know that in most places in the world there are no indoor toilets? People go in the streets, in front of everyone else! Did you know that millions die of starvation each year? Many do not have running water for drinking or bathing.

Today, let us do something fantastic for ourselves. Take a warm shower, eat a meal, flush a toilet, visit a friend, brush your teeth. Be grateful for every little thing that you can do, for every little thing that is available to you. These are fantastic things! Things which are hard for us with mental illness to do at times – to eat, bathe, groom, socialize – but nonetheless, fantastic. Rejoice and delight in this fact.

Daily Meditation – The Sum of Our Recovery

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recovery

We spend so much time and effort on our recovery, and some days, it seems as though there is little pay off. What is it all worth? Has it really made a difference? And then we look back over the months and years and we see that, yes, it has made a difference. We are further along than we were.

One plus one equals two. Life is more complex than such a simple equation, but does it have to be? If we take each simple action as an accomplishment, it can become as simple as the “1” in the equation of one plus one, and our daily activities will add up into something grand. Even something as simple as sitting up in bed in the morning and putting our feet to the floor can be considered an accomplishment, for it is healthier than laying there all day!

We must give ourselves credit for every little thing we do. Let us not take for granted each step we take toward recovery, for it is all the one plus ones that add up to the sum of our well-being.

Disordered Bedtime Thoughts – a poem

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Autumn__s_Decay_by_steamed_pepsi_stock

I imagine a lead pipe boring into my flesh;
poking holes through my forearm, releasing pressure
from a body filled with tightly wound springs.

Boing! Boing!

These notions float from a subconscious stream,
and hover in the haze under black weeping willows where
the Reaper’s whispers chill my neck.

I feel the flick of his iced tongue behind my ear;
his hand on my bare back, sliding around my waist
bringing me closer, into his arms and against his skeletal frame.

The water begins by sipping my feet,
and then slowly swallows my legs before
finally, submerging my torso. And I
sleep ‘til morn.

Weekend Mental Health Writings – Change

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weekend writings

Each weekend I am going to post a mental health writing prompt. Feel free to participate by writing your response privately in your own journal at home or by posting your response on your blog and then sharing the link to your post in the comment section below. Please visit those who share their writings here as well. Here is this weekend’s prompt:

You are not the same person that you were 5 years ago. We all change. Think about in what ways you have changed, as a person, over the past 5 years. How did those changes in you come about? How have they affected your relationships with others? How have they impacted your quality of life? End your writing by focusing on the positive changes you have seen in yourself.

How to S.T.O.P. Anxiety

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stop

When I have a stressful event coming up, such as a holiday, a trip, or out-of-town company coming to visit, I usually spend the days leading up to it preparing myself physically and mentally by scheduling very light, easy days. I make sure not to book any doctor’s appointments or other trips too far away from home. I make sure to get plenty of rest, and may even get a massage. I leave plenty of time to clean my house, pack, or prepare meals for the event, or whatever may need to be done; always asking for help from others, and always doing a little each day and not all at one time or at the last-minute.

Well, this weekend we are going out-of-town for a stressful social event, and due to circumstances out of my control and to prior commitments made I have major plans every day this week, leaving me not one day to rest my body and mind in preparation for our trip. Because of this my anxiety level is through the roof!

I fear I may not be able handle this weekend very well because I will not have had the proper time to prepare mentally and physically for it.

My anxiety plays out in funny ways. It makes me a bit hypomanic. I can’t sleep. I become obsessed with cleaning and organizing my environment, as if by making my surroundings perfect I will somehow feel more put together on the inside, too. I become irritable and agitated; I start eating poorly, and I get headaches.

I suppose I could go through the rest of the week like this OR I could S.T.O.P.

Sit still.
Take a deep breath.
Observe my feelings.
Permit them to be.

I tend to “run away” from uncomfortable feelings like fear. I used to run from them by abusing alcohol. Now, I become too busy cleaning or shopping or doing things for the kids to pay attention to my feelings, and become just as sick as when I used to drink, only you could call it an “emotional hangover” instead of a physical one.

I find that when I am able to take a conscious moment to be quiet, breathe, acknowledge what I am feeling, and allow myself to feel it, the feelings lessen, if not dissipate all together. It is when I ignore them, run away from them, or fight them that they become more intense, and sometimes unbearable.

It is now time for me to S.T.O.P.

How about you?

Post Holiday Post

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happy new yearI don’t know about you, but I have been recovering from the holidays for the past two weeks.  This has included dealing with a wide range of emotions from severe anxiety to a touch of depression to a bit of elation, and four migraines.  Ouch!

I handled the actual holiday days well thanks to good self-care during the weeks prior and to anxiety meds on the days of.  What surprised me was how anxious I felt on the days that followed.  I lay in bed for two days after Christmas filled with panic and stress, and couldn’t believe it, because all the stressful stuff was over.  Then I found this great article on what the author calls “post holiday hangover.”  She describes it as “a psychologically tired and bloated feeling resulting from excess of seemingly everything.”  This is exactly what I was experiencing.

She suggested doing an “emotional cleanse” to help deal with this type of hangover.  An emotional cleanse includes ramping up on self-care, letting go of the self-critic, accepting that everything is as it should be, organizing and cleaning your surroundings, acknowledging your feelings and then letting them go, letting go of resentments and negativity of the past year.

I recommend reading the full article by Joyce Marter here.  How are your post holiday days going?  Happy New Year!

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What to Do When the Holidays Trigger Mental Illness Symptoms

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christmas stress

I am facing the peak of the holiday season as today is my children’s last day of school before their two week winter break. Not only does the stress of Christmas shopping, increased social engagements and family get-togethers, and the intense hustle and bustle of the general public wreak havoc on my mental health, but having school-aged children home for two weeks cooped up indoors is enough to drive a mama crazy! What to do? Here are some borrowed sayings I try to live by:

First Things First

My first instinct is to climb into bed, draw the covers up over my head and go into hibernation until it is all over. Obviously, I can’t do that so instead, I ignored the dishes in the sink and the presents needing wrapped, and took a two-hour nap this morning. I’ll do the dishes and the presents this afternoon after I write this post. No big deal.

Easy Does It

Tomorrow I am going to get a massage. I think it will help me de-stress and also prepare my body for the upcoming added stress of family engagements, especially since I am hosting Christmas dinner at my home. I plan on drinking a lot of water, and getting plenty of rest as well.

K.I.S.S. – Keep it Simple Stupid

I plan on cleaning one or two things/rooms a day and not the whole house in one afternoon as is my tendency. That way I don’t overwhelm myself to the point of tears and a complete mental breakdown; that and a crabby attitude toward the rest of my family, including playing the martyr role. Oh yeah, and I will not be doing everything myself…I will ask my family to help!

Practice an Attitude of Gratitude

I did a wonderful guided meditation on gratitude yesterday. I’ve never felt so relaxed while awake and not on some kind of drug! I will try it again throughout this week, and I will also be making gratitude lists whether on paper or just mentally each day to keep my thoughts positive.

To Thine Own Self Be True

Overall, I have learned that I have to take care of my body, take care of my thoughts, protect my time and my personal space, take my meds, abstain from alcohol, exercise, get plenty of rest, and keep some PRN Ativan on hand at all times.

How do you cope with holiday stress? I hope everyone is doing well. I know the holidays are a rough time for many. Please reach out if you are struggling. I would love to hear from you.