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Tag Archives: borderline personality disorder
DBT Distress Tolerance Skills
What is DBT?
Dialectical Behavior Therapy’s (DBT) premise is that two seemingly opposite things can be true at the same time. For example, my parents did the best they knew how when raising me and they negatively affected my emotional development.
DBT trains the mind to think with a good balance between reason and emotion, calling this the “wise mind.” It also can keep you out of all or nothing or black and white thinking. There are many shades of grey with everything in life.
There are four main tenets of DBT. They are Distress Tolerance, Mindfulness, Emotional Regulation, and Interpersonal Skills.
Distress Tolerance and Radical Acceptance
Distress Tolerance includes an idea called “Radical Acceptance” where you fully acknowledge the present moment reality. This does not equal condonement. Radical acceptance places you in a position of being able to make a plan to elicit changes in your life because you cannot change anything if you aren’t fully engaged in the acceptance of what currently is.
Distress Tolerance skills include distraction and self-soothing. Distract by engaging in pleasurable, non-destructive activities, focusing on helping others, doing chores, counting breaths or anything you can see, or distract by removing yourself from the situation.
Self-soothe any of your senses: smell, sight, sound, taste and touch. Use any input that makes you feel good that is non-destructive and not harmful to you or anyone else.
Above all, make sure to use the “Rest” technique in any situation that is upsetting to you at the start. Relax (R), Evaluate the facts (E), Set an intention (S), Take action (T). The intention and take action steps could include some ideas from the distress tolerance skills.
More to come on DBT skills…
Serotonin: What Is It and How To Get It Naturally
Serotonin is a neurotransmitter in the brain that is related to depression. It is thought that those with depression are lacking in serotonin. Some antidepressant medications block the reuptake of serotonin leaving more available for use by the brain, thereby decreasing depression symptoms or so the theory goes.
Besides medication, which has been proven in clinical trials to have a significant effect on depression symptoms, there are anecdotal treatments some people say increase serotonin in the brain. These “treatments” aren’t always backed by scientific studies and should be discussed with your doctor before being tried especially if they involve any sort of supplement or exercise, but most appear relatively harmless and may even be helpful in relieving some depression symptoms in some people. These serotonin-producing ideas include the following:
- Get more tryptophans from foods like lean meats, eggs, and dairy.
- Get a massage.
- Boost your vitamin B.
- Soak up the sunshine or use a light therapy box.
- Add more magnesium to your diet with dark, leafy veges, fish, bananas, and beans.
- Be more positive, practice gratitude.
- Reduce sugar intake.
- Increase exercise.
- Increase vitamin C.
- Practice self care to reduce stress.
- Keep a journal or practice some form a regular writing.
Don’t try to make all the changes at once, if it seems overwhelming. Tackle one or two items a month. Eventually you will get to feeling better and better and before you know it all of these things will become second nature, if you tackle them like a marathon not a sprint.
Play the long game. These changes are lifetime goals. You have all the time in the world to reach them, but start making them one or two at a time. You can do it and will be glad you did as you begin to feel better and better little by little until it adds up to be quite a lot!
It took me over ten years to get to some real solid stability in my bipolar depression. I did it by addimg a lot of coping skills and healthy habits to my life year after year. Trauma work in therapy and constant medication management was a huge part of it, too, but the anecdotal cures were essential and still are. They may be for you, too.
As always, comments are open for any questions you may have for me and for any shares you have regarding your experiences. Thanks for reading.
5 Things to Remember
- Asking for help is strength.
- Small steps are progress.
- Having a bad day is okay.
- You don’t have to be perfect.
- People love and appreciate you.
4 Areas Affected by Depression
Depression affects the whole person. Not just our thoughts, not just our emotions, not just our behavior. It affects everything, including our physical body as well.
In a nutshell, below is how depression may present itself in these four areas.
- impaired memory
- thoughts of death and suicide
- mood swings
- withdrawal from others
- neglect of responsibilities
- changes in personal appearance
- chronic fatigue
- lack of energy
- sleeping too much or too little
- weight gain or loss
- loss of motivation
- substance abuse
If you recognize these symptoms of depression in you or someone you care about, talk to a doctor about it. There is help for those who suffer from depression. I am one of those people. It is not the end of the world. There is life beyond depression. It does go away. Getting through it until it is gone is what you need help with. I can share my experience with you via my Facebook page here. Or feel free to comment below.
8 Ways to Help Someone With an Anxiety Disorder
Chances are you or someone you know has an anxiety disorder since it is the most common mental illness in the U.S., affecting over eighteen percent of the population (reference). But do you know how to help that someone, or better yet tell others how to help you if you are the one who has the anxiety disorder?
Below are eight ways to help someone with an anxiety disorder.
- Be predictable. Don’t surprise them. If you say you are going to show up at a certain time, be on time. Don’t change plans at the last minute or bring an unplanned guest to dinner or take them on an impromptu date or a spur of the moment trip. People with anxiety need time to prepare mentally and emotionally, as well as physically, for most events. Give them that time and notification well in advance.
- Don’t assume you know what the person needs, ask them. How long do they need to prepare for events? Don’t guess. Ask them. When they are worried or stressed, don’t come up with solutions for them. Ask them what would help them at that moment or in general. If they don’t know then tell them you are there for them when they think of something, which brings us to number 3.
- Let the person with the disorder set the pace for recovery. Don’t pressure them to get well quicker than they are able to. Don’t expect fast fixes or for coping skills to work perfectly every time in every instance. Recovery is slow and messy. It is not a straight forward moving process. It is some steps forward and many back and some more forward and back again. Eventually the forward steps out number the backward ones, but it happens over time, not over night.
- Speaking of progress, it is best to find something positive in every attempt at progress. Meaning even if the attempt is unsuccessful that time, something positive should still be acknowledged about the attempt so as to encourage subsequent attempts in the future.
- Take care of yourself first. Don’t sacrifice your own life wants and needs too often. This will only lead to resentments later on. It will do neither of you any good if you both are ill.
- Don’t get emotional when the person with the disorder gets upset or panics. Keep a calm, cool demeanor, talk with a compassionate tone and when all else fails take a time out, telling the person you need to walk away for a moment to gather your thoughts, and come back when you can deal with him or her. If he or she is being irrational, sometimes it is impossible to rationalize with him. It is best just to validate his feelings (because feelings are not right or wrong, they just are) and keep him safe and see number 7.
- Encourage them to seek out therapy. You are not a professional. And even if you are, you cannot treat your own friend or family member objectively. Most people with anxiety disorders need some type of professional help.
- Finally never ridicule or criticize a person for being anxious or panicky. It is truly a physiological and psychological phenomenon beyond their conscious control in many instances that takes months, if not years, to figure out and overcome.
If you have any questions about anxiety disorders in general or panic disorders or complex PTSD, I have experience with all of them and would be glad to discuss. Leave a comment or contact me via my Facebook page here.
8 Warning Signs You are Mentally and Emotionally Exhausted
We all have rough days where we are tired, irritable, or anxious. Maybe we didn’t sleep well the night before or we have a big test coming up or deadline at work. Maybe the kids are acting up and your husband forgot your birthday.
Things happen that make us feel bad for a little while, but when these negative emotions last for more than a few weeks or more, you may want to consider talking to your doctor or a professional counselor about it.
Here are eight warning signs you may be mentally and emotionally exhausted:
- You are easily irritated. Everything gets on your nerves and just kind of bugs the heck out of you.
- You have no motivation to do anything even the things you usually love doing.
- You are having anxiety or panic attacks, which include racing heart, rapid breathing, feeling like you’re going to pass out or die, or even less intense – just worrying incessantly about the same things over and over again and are unable to make yourself stop.
- You are having trouble sleeping. You either can’t fall asleep, can’t sleep through the night, and/or wake up early in the morning before you have to get up.
- You have little patience and lose your temper easily with family, friends and coworkers.
- You start crying out of nowhere. Sitting at your desk, taking a shower, driving in the car just minding your own business and all of the sudden you burst into tears.
- You feel detached from reality, meaning that you go through your day without really feeling a part of anything or connected to anyone. You feel numb like you are experiencing the world through a fog.
- You feel empty. Although at times you feel strong emotions of anger, sadness, and fear, much of the time you actually feel void of any emotion. You feel like an empty vessel floundering in a vast sea of nothingness.
If you can relate to any of these signs, remember that you don’t have to go through this alone. I have been through all eight of these symptoms at one time or another. For me, talking to my doctor about them is the best way to ensure the symptoms do not get out of hand to the point of becoming dangerous to my well-being. I’d be happy to answer any questions you may have regarding mental health, depression, bipolar, borderline personality disorder, and anxiety. Contact me via my Facebook page.
Reference: The Minds Journal
Fighting Bipolar Depression and Chronic Pain: When to Just Stay in Bed
I spend a large part of my day in bed. I’ll admit it right now, I do. I sleep at night and most of the morning and get up for the afternoon and early evening time to do some self care and house chores and back to to bed again I go.
Many of the morning hours are spent sleeping away migraine, of which I have chronically. Depression plays a role in my perpetual inertia as well.
It seems the more that is demanded of me, the more migraines I get and the more depressed I become. Therefore, it has become this catch twenty two of not doing because of the fear of becoming sick and being sick, so not doing.
It sounds like a fairly pathetic life if you’ve read how I’ve written it out thus far, but there are so many things I do on a fairly regular basis when I am out of bed. For example, I cook and clean and write and create art and raise children! I take pictures and participate in social groups and keep up with a multitude of doctors appointments. I am a dutiful wife, a generous friend, and a eager volunteer.
So many things I am capable of, but I’m only able to do them for short spurts of time with much rest in between activities. That I’m able to do them at all I so am grateful!
Mental illness and chronic pain have taken a typical life from me, but I still have a life and this is what it looks like.
Is your life with mental illness typical or atypical? Do you have trouble getting out of bed?
What About Counseling Works?
Have you ever been to counseling? Did it help? I have been many times and it has helped many times and other times it has not.
I don’t know if it is where I was at or where the counselor was at, but the times it didn’t work were in particular with this one therapist who didn’t seem too confident in herself. Quite frankly, she looked like a deer in headlights which surprised me because she was an older lady so I assumed she had years of experience, but who knows, maybe she was a recent graduate.
On the other hand, I was pretty sick at the time. My symptoms were out of control with much hypomania and anxiety going on, so many of her tactics flew in one ear and right out the other. It was probably more of a “it’s me not you” thing going on.
The times that therapy works, however, oh those glorious times…like today. I went in there wound tight as a watch and left walking a little taller, out into a world that seemed a lot brighter than when I went in.
My good therapist, rephrasing my feelings back to me, validating my emotions, asking insightful questions and providing practical and logical feedback. What a grand lady!
Tell me, has counseling ever helped you?
Mental Health Blogging is Cool
I have been blogging here for eight years now. I have written a lot of posts I am proud of and some that are so-so like the medical research ones. I say the are so-so because they are kind of fillers for the times I was taking a break from writing anything of personal substance because I became super paranoid that people in my real life were reading my blog and I didn’t feel like I could be as candid as a result.
My two most popular posts year after year are How to Deal With Complex PTSD Triggers and Are People with Bipolar Disorder Lazy?
My highest traffic years brought over 11,000 views and 9,200 unique visitors, which I know many people see in a month’s time, but for me this was good.
My subscriber count is just shy of 800 people. I have super slacked off on reaching out to other bloggers over the last few years and I took a year off from Facebook which hurt my page engagement, of course.
I’ve been back on Facebook for about six months now and things are finally starting to pick back up. It’s nice to finally know my messages of encouragement and hope are reaching more people again.
I’m fairly active on Twitter where people are really encouraging and friendly. I always enjoy sharing there.
I hope you find my blog useful and share its posts on social media and say, hi, and follow me on social media, too. I love to connect with other people and share ideas and thoughts.