How to: Conquer Mental Health Issues

Everyone's number one tip when writing about something is usually go outside your comfort zone/OR write what you know. Well today I am going to do both. I, like millions of other teenagers and adults all over the world, have struggled with serious mental health issues in the past and present. I would have to loved to end that sentence after 'past', but sadly, mental health doesn't always stay for just a brief moment of time.

I have had depression with a side of suicidal thoughts, and later developed, or at some point overlapping with, anxiety with a side of generalised anxiety and panic disorder. Now I know that many many people deal with these issues, and it seems like anyone today will have had some form of a mental disorder, but that doesn't make them any less painful and difficult to get over. I can honestly say that I have successfully overcome the depression and suicidal thoughts, and am on my way to getting rid of anxiety (although this journey upwards started very recently). I therefore wanted to share some of my wisdom, as when I went through the recovery journeys, I wish there would have been something like this out there from a genuine person, not just an organization, who had overcome it. When you have a mental illness and you have not started the path to recovery, or sometimes even when you have, it can feel extremely lonely and as if you will never get out of what you are feeling.

What I would like to achieve with this post is to tell someone that you. will. get. better. The one main secret is that you have to go so far down first before you can shoot right up. You have to get into the darkness to be able to see the light. And I know that sounds scary, but whenever I have developed a new layer to the mess that is my brain, at some point sooner or later you have to accept yourself. Accept yourself for not only who you are as a person, but who you have become due to your disorder.  Accept the limits your brain has put on you, and be content with it. Accept wherever you may be with your disorder. Only then can you properly and completely heal. If you are constantly hating on your brain/mind, this will not give you the peace you need to be able to heal. So step 1. Accept.

Now I do need to add a little disclaimer in here, in terms of anxiety the above passage is extremely relevant. In terms of depression however, this may be a bit more complicated. If you do have depression, don't let your mind think that you have to reach a suicide attempt before you can heal. That is miles and miles from the truth. Maybe I should separate the tips and steps for the two disorders. However, I do need to add that in my case of depression, it wasn't until the moment that I was in my lowest that I was finally able to start the recovery journey. And boy what a journey that was. So what I mean, is don't be afraid to reach a low point in your life when you have depression. Talk to someone or reach out, but whatever you do, in that low moment of your life, remember this blog post, and remember me saying that it is only after your lowest point in life that you will truly be able to recover. So turn that point around ANY way that you can, and take that as your learning moment and turning moment to recovery.

Now, onto some concrete help.

Depression

1. Get out

I mean this very literally. Get out of bed. Get out of your house. Go on a walk, preferably WITH someone else. Depression is an incredibly lonely disorder, and the more you are able to socialise, the better. And trust me, I know how hard it is to even get out of your bed. It feels like nothing is worth it, nothing will help, and that you'll be happier in your bed/chair/couch. And on the first day, don't go all across the country. Get up and walk around the house. Step outside and sit on the porch/front step/balcony. Day 2, get up out of bed and go on a walk, etc. 

2. Seek company

Again, I know this seems like the last thing you want to do, but depression is best fought by laughter and good company. Seeing other people living their life will most likely make you feel quite bad about your own life, but take this as an inspirational moment. See that it can be done, even for you. Now I know those people will not have it as hard as you, but seeing people doing things/going out/having fun will also reassure you that life is good.

3. Change your lifestyle

Boy, this may be the hardest one of all. It goes hand in hand with the ones above. By this I don't mean your thinking, because that is out of the question given that you have depression. I mean eat well, and exercise. This sounds ridiculous and something that everyone tells you. But I am here to tell you it helps. I gained so much wait during my years with depression because I was eating comfort food all the time and this doesn't help much because that type of food makes you feel tired and druggy, whereas fruits and fresh food will make your body happier. It's a long way from feeling better mentally, but a healthy body is always easier to work with. As for exercise, this is proven scientifically and practically that it helps you. Don't run on your own, join a team sport or a gym and take classes. Sport not only makes you feel better, it again creates a healthier body and makes you get up. 

Little tips:

4. Change something in your life - if you are largely affected by the environment around you and you are fortunate enough to change that, do it. Cutting certain people out of your life can be amazing too. 

5. Read books and watch television - this gives you a break from your mind

6. Don't be afraid to accept yourself - you can live with depression and you will get over it

7. Never, ever, ever, ever, give in to suicidal thoughts - as soon as you even think "Oh, that knife could be used to cut my wrists" whip it away and out of your mind. DONT. there is another way. 

Anxiety

Bare in mind, panic disorder and generalized anxiety are treated very differently, at least by me. I will try to be specific with tips relating to both. 

1. Give yourself some time

This one is largely related to panic disorder. The number one thing that therapists and people tell you is to never stop doing what you love, and rightly so, however sometime you are in too deep and you need a break. Give this break to yourself to gather some strength, and try again later. This is kind of where I am at the moment. Whether this be a week, month or a few months, take what you need. Yet do be productive in that time. Meditate, learn a sport, begin to trust yourself again and know your own body. Then when you are ready you can begin to take little steps toward your old life. This may be the hardest thing you have ever done, saying no to the majority of things, yet know it will benefit you in the future. 

2. Do not be afraid to cut certain substances out of your life

This one is more related to generalised anxiety, but is definitely of importance in panic disorder too. Generalised anxiety means you are feeling anxious for no apparent reason most of the time and also getting panic attacks at 'random' moments. For this reason it is important to cut down on things that you know can trigger anxious feelings or even a panic attack itself. For me I cut down on gluten, and stopped taking anything with caffeine or alcohol, including tees, coffee, and any form of drink. This may seem like the end of the world and will be upsetting, but it will help you so much. plus there are mocktails, caffeine free tees and decaf coffee. - another that may be of relevance to any girls/women out there, I have researched and personally noticed that taking the pill can massively negatively impact your mental health, especially when it comes to anxiety, so I have stopped taking that now.

3. Get a therapist and seek out a doctor

I am currently seeing a therapist and have spoken to my doctor about options many times. I think you should at least give both a go and see what each can do for you. If nothing comes of it, so be it, but you know you tried. I have been in therapy for a few sessions now and I don't love it, but it is definitely better than nothing, plus you have to sometimes find the therapist that works for you, don't ever settle (I've seen many, many possible therapists for a initial consultation- they are usually free too). I have also, when suffering from generalised anxiety, been on beta blockers, because my symptoms then were mostly and largely physical. These regulate your heart rate, meaning your bodily  symptoms such as fast & irregular heart rate and palpitations will mostly disappear. There are however many other options out there, and do not be afraid to research/ask for them. I am currently working on my panic disorder without them (because that can be done I promise you, and you won't get all the nasty side effects) but if this is the right path for you, take it. 

Little tips:

4. Don't let anyone affect your opinion of yourself - surround yourself with the right people. I know this may be difficult (parents etc), but if someone does not get it and is making you feel bad about your issues, try and avoid them as much as possible

5. Believe in yourself - I have been in the darkest pits regarding anxiety, thinking it will never go away for me, that I am the 1% of people who don't recover. STOP that thinking. All you need is one good day (this can be achieving a goal or just staying home and feeling good) to give you hope for the rest of your journey (this is where I am now, thus able to write this post, which I would not have been able to a few days ago). You will recover.

6. Research - read books, websites, watch videos on your anxiety disorder. Knowledge is power, and power may be just what you need to get through your day/get on that train/enter that room full of colleagues

7. Get a routine - nothing can cause more anxiety than not knowing what is going to happen. Whether this is your time out or not, set some kind of routine and stick to it. Wake up at a certain time, have breakfast go on a walk, read something, start the day. You will have had a good morning of not panicking because you had to wake up and focus on other things.

8. Write it down - get a little book especially for anxiety and if you do feel anxious, write it down and then put it away. 

Depression and anxiety recovery

There is a great website that helped to give me some inspiration to keep fighting and I will link it at the end. A few things of that website and a few things from myself that I want to say to you about recovery are these:

• Recovery is often 1 step forward, 2 steps back
• Recovery is up and down
• Do not be afraid of a setback, they will happen and each time you will feel more equipped to deal with them
• This applies to both anxiety and depression, but the first two a bit more towards the first: 4 steps to recovery: 
• Breath
• Meditate - I'm learning this now, once you are open and ready for it the results are AMAZING
• Hobbies 
• Exercise

And that's all - pfffew that's a long post.

Well I hope this helped a lot of you and that you will continue fighting each day. I may do another one of these later, because I am sure there are many more tips I have for you. Remember, I'm struggling with it, someone else is too, and we will all get there together, you are not alone.

Thank you so much for reading this and please leave any more tips in the comments. Remember, go outside everyday, fresh air and a walk/cycle will do wonders for your body. 

Much love,

Adrianna

***Website: http://www.itsjustafeeling.co.uk/set_backs