Tag Archives: mental health

8 Methods for Self-care During Stressful Times

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There is no doubt that we have entered a highly stressful point in our national history. Such extreme stress–especially when added to everyday stressors we all face such as jobs, family, and time constraints–affects all of us and causes a number of physical and cognitive issues from headaches to stomachaches to sleepless nights and depression to mention only a few.
Regardless whether you have girded up to resist the current administration or if you simply want to survive the insanity of it, there are things you need to know.

Signs of Stress:
–Overeating/undereating/loss of appetite/nausea/diarrhea/constipation
–Inability to sleep/change of sleep patterns/restless sleep
–Feeling hopeless/helpless/defeated/being pessimistic
–Restlessness and irritability/snapping at people/losing your temper more easily
–Low energy/that blah feeling
–Headaches/body aches, pains and tense muscles
–Chest pain and rapid heartbeat
–Loss of sexual desire and/or ability
–Nervousness/shaking/ringing in the ear/cold or sweaty hands and feet
–Clenched jaw/grinding of teeth
–Dry mouth and difficulty swallowing
–Constant worrying/racing thoughts
–Forgetfulness and disorganization/inability to focus/poor judgment
–Procrastinating/avoiding responsibilities/wanting to ‘hide under the bed’/wanting to ‘hide in the bed’
–Increased use of alcohol, drugs, or cigarettes
–Increased nail biting/fidgeting/pacing/restlessness

If you, or anyone you know, are exhibiting any or all of these symptoms they may be warning signs that stress levels have reached unmanageable proportions. The more symptoms or the more severe the symptoms, the higher the degree of stress.

Stress is not only unpleasant, but it can cause or exacerbate such things as heart ailments, skin disorders, sexual dysfunctions, mental health problems, and gastrointestinal problems such as heartburn, indigestion, gastritis, irritable bowel syndrome (IBS).

As an author, I am deeply involved in a career that is, during the best of times, stressful. Because of the current political climate, as an author I have certain responsibilities to use words to keep people informed and to do my part to protect the freedoms that we in the United States enjoy; freedoms that are facing unparalleled challenges during this administration. Here are some ways that I manage the stress that is inherent in my life:

8 Methods for self-care during stressful times:
1.The first and best defense against stress is someone to talk to. This person needs to be non-judgmental, accepting, and someone you can trust not to repeat what you said. If you don’t have a family member or friend to whom to turn, I would recommend seeking professional counseling services or speaking with your doctor.

2.Eating regular meals, preferably eaten with people you like–can fuel your body to fight off stress. During meals, avoid discussing upsetting issues. Let that occur after you eat and have had a little bit of time to digest your food. If you don’t have time to sit down and eat, carry healthy snacks with you such as cheese and apples. This will give you the extra boost of energy while also supplying protein for repair of the body.

3.Exercise not only allows you to blow off steam, but it strengthens the body, and releases internal chemicals that lift our moods. Exercise does not have to be complicated. Depending on your physical condition is the level to begin exercising. You can take a brisk walk outside, go jogging along the street in your neighborhood, use a treadmill, do sit-ups/push-ups/ running up and down stairs or stretches at home.

4.Baths/showers can help overcome stress. A long, warm/hot bath or a long shower can wash away not only the grime of day-to-day living, but it will relax muscles and give you a time to quietly decompress. The sound of showers can be very soothing to some people while a decadence of a long bath will relax others.

5.Sitting down with a cup of tea or decaf coffee or a cool glass of water will also aid in managing stress. The water actually assists in washing toxins from the body. The warmth of tea or decaf coffee can be very soothing. Peppermint tea is good for digestive upsets; chamomile tea is good for restlessness and sleeping problems. Ginger root (made from real ginger root brought to a boil and then simmered for 15 minutes and then left to steep until it reaches the potency you wish) is great for infections, colds, sore throats, and upset digestion.

6.Sometimes, you have to simply leave the current reality. Find a good movie or book to take you on an adventure that transports you from everyday reality. Put on soothing music and sit back and immerse yourself in the notes and the tones of the instruments.

7.Attitude of Gratitude List is remarkably helpful in managing stress as it pulls us away from the feeling of helplessness and reminds us of the beauty and joy in our lives.
butterfly

8.Resist.
HumansSaveSelves
Join a group or organization that is fighting for the issue you are most invested in. Sign online petitions from reputable organizations (FYI: do NOT donate money to any organization you have not researched. Now is a great time for SCAM artists to rip people off!),email your senators and representatives about issues that are important to you, handwrite letters to your senators and representatives about issues or to simply thank them for their stands on different issues (since emails are easily done and senators and representatives get tons of them a day, a handwritten note of no more than one page will often catch their attention faster. Also, this gives them physical evidence of their constituents concerns to wave under the noses of the opposing senators or representatives), phone your senators and representatives and leave short messages of concern or thank you.
Volunteer on the campaign of people who are running for governmental positions. Tweet to your senators and representatives.
And don’t be hesitant to contact senators and representatives to let them know that once they hit Capitol Hill, they represent all the people of the nation, not just their narrow constituency. Be polite, state your concern, be brief.

Remember that stress can make us feel that we have done nothing of any worth, that we are failures. Stress lies.

creators-child

If you have other stress relief methods, feel free to share them in the comments section.

4 Ways Journaling Heals

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light in darkness

With the first anniversary of the Highway 530 Mudslide looming ever closer, emotions are intense.

Words are powerful and can help us deal with emotions. This is why keeping a journal can be a healing process. By writing down the feelings we are experiencing, we can begin to deal with them rather than allowing them to eat away at us on the inside.

This can be especially true of grief. In your journal:

  1. Write a story about the person you lost
  2. Describe a happy memory with that person
  3. Write a conversation you wish you could have with that person. Try to include what you think they would tell you
  4. Describe your feelings
  5. List two ways you can honor the memory of your loved one

No matter how dark

Another way journaling can help us heal is to reduce negative self-talk, increase positive self-talk and help us recognize achievements.

  1. Write down the negative self-talk. (ie: I’m not pretty enough, I’m not smart enough, and so on)
  2. Now write down five positive things about yourself ( ie: I’m a good person, I help others, I do my job well, Yesterday I phoned my parents because they like hearing from me, I like my hair (or whatever physical attribute you think is positive) and so on.
  3. Write down two ways you will use to improve yourself. Make these very specific and have a deadline for implementing or achieving. Do not use such things as I will lose ten pounds this month. Instead list it like this: I will make three healthy dinners this week. I will not eat bread for five days. I will read one book every month.
  4. On a clean page, at the end of the deadline, write down what you achieved, why you didn’t achieve the entire goal and how you intend to approach it now. BE SURE to INCLUDE ANY progress toward your goal, such as: I fixed two healthy dinners this week. I failed to schedule in enough time to fix the third dinner. This week I will write up my menu for three healthy dinners, go shopping for the ingredients at least the day before the dinner, and I will put the dinners on my daily schedule.

Memories capture moments in our hearts. By briefly recalling a memory, we can help heal ourselves.  When you journal, you can capture your impression of the moment. The way your heart lifted when you watched the sunset; the way the brownie your sister made melted on your tongue; the sweet chocolate taste that flooded your mouth; or the warmth you felt when your spouse embraced you. Life can be rough at times and being able to return to a journal, leaf through it and recall these moments in poignant detail has the ability to pull our souls up from the darkest times, if only for a moment. Just remember:

imagequote sunsets prepare for new day

Journaling helps in the healing process.

  1. We can capture a moment in time; how we saw and felt at that moment
  2. We can release negative emotions in a healthy manner and brainstorm better ways to handle situations
  3. We can increase positive emotions on a daily basis or whenever we need to
  4. We can accept our grief, validate our feeling of grief, and begin the process of healing.

One last word: I am NOT a psychiatrist, psychologist, therapist, medical doctor or other professional helper. This article is NOT medical advice or even professional advice. I am an author and have found ways to use writing to deal with emotion.

If you are feeling angry, depressed, unable to motivate, suicidal, or any strong negative emotion that lingers, PLEASE contact a professional. Depression is a common illness. It appears in many disguises such as a shortness of temper, a feeling of not wanting to get out of bed, a feeling that life isn’t worth it, not having an appetite, wanting to sleep a lot. It comes to all of us, just like the flu, at various times in our lives. It is a normal feeling, just like when a cold attacks you. However if it won’t go away, just like if that cold or flu lingers, you need professional help to rid yourself of the illness. DO NOT hesitate.

One of my favorite actors was Robyn Williams. But, Robyn Williams was unable to seek help to get through a particularly rough spot in his life, and a bright light left our world with his suicide. Do not remove your bright light. Believe me, you DESERVE help, even if you don’t think so right now.

Are you depressed?

If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from clinical depression.

  • you can’t sleep or you sleep too much
  • you can’t concentrate or find that previously easy tasks are now difficult
  • you feel hopeless and helpless
  • you can’t control your negative thoughts, no matter how much you try
  • you have lost your appetite or you can’t stop eating
  • you are much more irritable, short-tempered, or aggressive than usual
  • you’re consuming more alcohol than normal or engaging in other reckless behavior
  • you have thoughts that life is not worth living (seek help immediately if this is the case)

To read more about depression:  http://www.theguardian.com/science/brain-flapping/2014/aug/12/robin-williams-suicide-and-depression-are-not-selfish