“A week ago it was the mountains I thought the most wonderful, today it’s the plains. I guess it’s the feeling of bigness in both that carries me away.“ Georgia Okeefe
Hey, I know that feeling too!😊
“A week ago it was the mountains I thought the most wonderful, today it’s the plains. I guess it’s the feeling of bigness in both that carries me away.“ Georgia Okeefe
I like these 10 points! Please read and give each serious consideration! (It’s a quick, fun read)
Thanks to The Mighty.com, Andrea Bems, July 2018
10 Ways I Make My Mental Illness More Bearable
When dealing with my mental illness, sometimes all I want to do is curl up in a ball and sleep for days. It’s easy for me to be frightened by my illness and to cut myself down all the time. Why am I feeling this way? Why do I have to act so “weird” when I’m in this state? Why can’t I just enjoy my life? Here is a list of ways I make dealing with my mental illness a bit more bearable.
1. I listen to my needs.
When I’m in a depressive phase or I am experiencing my physical symptoms, I have to think about what I need in order to cope. This might mean canceling a night out with friends, or leaving early from an event and just going home and doing something calming like taking a lavender bath, changing into my pajamas, turning on my fairy lights, and then reading a book or watching Netflix. I know that when I’m in this phase, I have to fill my life with happy things, so I usually choose something uplifting to read or watch. But sometimes, a friend is what I need. I’m not a fan of public areas when I’m in one of these phases (usually I’m overstimulated by the crowds and noise, which feed my symptoms), so I usually schedule a low-key evening with one or two close friends and either watch a movie or just talk. Good friends will always be there for support.
2. I track my mood and take notes for my therapy meetings.
This is something I’m still trying to get in the habit of doing. But, when I do it, I usually rate my mood, motivation, and anxiety on a scale of one to 10 and take notes about any symptoms I may be experiencing. Then I draw a colorful graph with my mood, motivation and anxiety levels in different colors. This may seem ambitious and overwhelming, but when I do it, it’s actually quite therapeutic and it’s an amazing visual representation of what I’m experiencing on which days and how frequently it’s happening. It’s also important to make note of things that happened on a particular day that may have influenced my mood, motivation and anxiety as well as keep track of my symptoms and how many days they last. It’s easy to forget, and having the information available is helpful for my psychiatrist in terms of medication adjustments.
3. I listen to music that makes me feel.
Music speaks the language of every emotion. Some people say you should listen to happy music when you’re feeling down, but I feel like I can’t truly enjoy happy music when I’m in a depressive phase. While I avoid music that brings me to a place that’s too dark, I listen to music that brings out more tepid emotions, and it’s nice and therapeutic.
4. I snuggle with my cat (and I don’t care about the hair).
Pet therapy is a real thing. Sometimes when my cat Sadie wants some snuggle time, I push her away because I don’t want hair on my clothes. But sometimes you just have to enjoy the warm fuzzy ball of love, a live being under your care that just wants your love. And it’s worth the mess.
5. I let my mental illness inspire my art.
Art is a beautiful therapy for those struggling with mental illness (and, really, anybody). Sometimes I draw quirky comics that illustrate a more humorous side to my mental illness (which is a great way to shift my perspective about my illness toward a more positive light) and sometimes I create more serious depictions of my illness, such as in my chapbook Free the Strange. Usually it depends on how I’m feeling, but both ways are equally therapeutic and, in my opinion, are productive in taking something ugly and creating beauty.
6. I dressed up my light box (and named it Phil).
This is another way I shift my perception of my mental illness towards a more positive light. I have a form of seasonal affective disorder (SAD), so I use light box therapy to get through the dark days of winter. Inspired by a suggestion from my therapist, I decided to personalize my light box. I named it Phil. And I made a doodle of a face with a speech bubble saying: “Good morning, Andrea! Here’s your daily dose of artificial sun!” and taped it on my light box and made it look as if it were holding it for me. It’s silly, but it made the methods of dealing with my illness a bit of fun.
7. I use a weighted blanket.
Weighted blankets are a wonderful tool for people with anxiety, depression or any other kind of mental illness (plus, they’re super warm and cozy). They’re supposed to be about 10 percent of a person’s weight, so when you lie underneath it, it’s like being covered with a safe, warm hug. Whenever I watch movies or read a book, I always have my weighted blanket on top of me, and it is glorious.
8. I journal about my mental state (and don’t care if the writing sucks).
As a writer, it’s difficult for me to journal because I feel like the writing has to be good. But I have to remember my journal is for my eyes only (and maybe for my therapist). And it doesn’t necessarily have to be in paragraph form, either. It could be a bulleted list or word collage or a brain dump of words on a page. And it gets the emotion out.
9. I see myself as a character in the low point of their story. (Which means good is on the way!)
I’ve always been a reader and writer, so that’s probably why this speaks to me. In fiction, a character must endure obstacles in order to attain what they desire — which, in my case, has been attaining my master’s degree, having a successful career, and being… well, happy. My mental illness has been a huge obstacle in attaining all these things. But when I think of it in terms of a plot of a novel, obstacles in the way of the character’s desires are necessary for character development. And when they overcome these obstacles, it makes the achievement all the more satisfying. Applying this way of thinking to my life has truly opened my eyes to the big picture and has given me the determination to carry on and not give up.
10. When I’m feeling good, I enjoy every moment.
In this seemingly rare phase when I’m feeling great, it’s easy for me to take it for granted or not truly enjoy it. In many cases, I’m spending this time worrying about how long I have until my next episode, worrying it will happen during an important event or fun trip planned. And then I forget to enjoy feeling good. So, just recently, I started practicing mindfulness during my happy phases. When it’s a beautiful day, I close my eyes and feel the sun on my skin. When I taste something delicious, I take small bites and savor them slowly to make it last longer. When I schedule plans with friends, I take the time to tell them how much I value them as a person and enjoy the time I have with them. When I hear a wonderful song, I dance. I savor life. I savor these beautiful feelings. And I remember I may not feel this good tomorrow, but I will again.
Follow this journey on the author’s blog
Undoubtedly, the level of happiness I enjoy today I attribute to years of practicing gratitude. I simply go about my day in a state of mindfulness. In that state, I acknowledge things in my life, in my day, in the people around me that I appreciate. I whisper a prayer of gratitude as I bring these things to the fore of my mind.
Expressing gratitude can be just that simple! However, it simply works. And because of that, one continues the practice in expressing gratitude.
Why Grateful People Always Succeed
Feb 7, 2018 @ 10:23 AM, Forbes.com
Why Grateful People Succeed
To begin I’d like to preface with the idea that gratitude is a choice, not a result. I hear all the time that it is so easy to be grateful when you've made it to the top. It is easy to be grateful when your career, mission, relationships and finances are all going exceptionally well. Yes, that is true but contrary to popular belief it is also easy to be grateful during a time of struggle or during a building phase of life where you are trying to improve in all sectors. In fact, gratitude is the key factor in achieving ultimate success and happiness.
Don’t Believe Me? Learn From The Experts
Oprah Winfrey is a prime example of practicing gratitude because not only is she known for her humble beginning but also for her dedication and consistency in her gratitude journaling. She has produced an overwhelming amount of content on gratitude and its effect on her own personal life and she even said she has journals that date back every single day for over a decade.
“Opportunities, relationships, even money flowed my way when I learned to be grateful no matter what happened in my life.” — Oprah Winfrey
Gratitude Creates Happiness
David Steindl-Rast, in his Ted Talk on happiness proposes a question: ‘Does happiness cause one to be grateful or does being grateful create happiness?’ He concludes his talk explaining that gratitude is the sole creator of happiness. We all know people who have faced devastating adversity and challenge but have managed to persevere with gratitude and happiness. They are the perfect example of creating happiness through practice of gratitude.
The Importance Of Focus
Tony Robbins speaks a lot about the importance of focus. As he says where focus goes, energy flows meaning that the brain sees and feels whatever you focus on time and time again. Whether your focus is positive or negative, thoughts and feelings are manifested based off of your initial focus. You better make sure you’re focusing on the right things!
“When you are grateful, fear disappears and abundance appears.” — Tony Robbins
I’m grateful that I have positive modeling in my life. Closest to me is my husband, Noah Flom. He is the most positive person that I know. Noah’s outlook and positivity is incomparable and I learn something new from him every day. He believes that how you think on the inside, whether positive or negative, will manifest on the outside — and this approach will affect your life, your business, your attitude and your personality. Ultimately, people don’t really want to be around someone who is constantly negative and looking at the glass half empty.
Noah has taught me to always look at the glass half full and find the positive aspects in every situation, challenge, opportunity, and trial regardless of how fair or unfair the situation may seem. Through him I have discovered that attitude is contagious and although we all can’t have the world’s best attitude (like I believe he does) we do have a choice. Regardless of the circumstances, we can always choose to approach any situation from a positive and grateful place. He often says it takes just as much effort to be negative as it does to be positive, so choose wisely!
Hard Days, We All Have Them
All of our days are filled with micro and macro ups and downs and life is constantly testing our abilities, our strength and most importantly our perseverance. Our attitude, focus, and level of gratitude is in direct harmonization with our level of happiness. You cannot be happy without being grateful. Whether you are grateful for a good meal, a smiling stranger, or a brand new car all happiness is stemmed from being genuinely grateful for all opportunities, people, experiences and challenges.
“Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, oh which all men have some.” — Charles Dickens
How To Take Action And Choose Gratitude
If you struggle to find the positive things in your life and something to be grateful for try to improvise and stimulate your mind by listening to a podcast or perhaps a video of someone else showing gratitude. A great example of this is Will Smith. He is known as someone who is not only grateful but also someone who is extremely positive and always faces a challenge with a smile. We could all learn a thing or two from him!
To choose gratitude we need to substantially show effort in practicing this skill. Whether that is writing it down in a journal or on a notepad in your phone or even just taking five minutes to think in your head what you were grateful about that day; gratitude begins with action. It takes conscious effort to be grateful but just like any skill you acquire, it not only becomes stronger over time but it also becomes effortless as it becomes a habit it your daily routine.
When you begin to change the lens you use to view the world and you come from a place of gratitude, you begin to see the things differently. Give it a try! Let’s start by commenting five things you are grateful for today!
DBSA Jackson provides a weekly support group meeting for people living with mood disorders. The group facilitators are volunteers with problems of their own. For the past 15 years, these facilitators have proven themselves to be among the "strongest people".
Thanks to BP magazine for shining a bright light on a dark topic. I am glad to be a part of a support group that helps prevent suicide. For over 13 years our group has served the Jackson, Tn. community faithfully. "Thank you" to , A Better Tomorrow inspirational support group.
TAKING SUICIDE PREVENTION UPSTREAM
Across the country, school districts are providing mental health awareness and suicide prevention training for teachers and school personnel. Some are mandated or encouraged to do so by state law, others are motivated by recent incidents, and some introduce this kind of education because suicide is now the second-leading cause of death among youth aged 15-24.
Teacher and parent training are key components in any plan to address teen suicide. Increasingly, however, communities are recognizing that kids need to learn about mental health, too. Social and emotional learning across the lifespan reduces risk factors and promotes protection factors for violence, substance abuse, negative health outcomes, and suicide. One way to provide universal student training is by including a mental health component in the standard wellness or health curriculum. School districts and individual schools can implement individual, more targeted programs as well.
Knowing how to cope and developing resilience are at the core of mental health awareness and suicide prevention efforts being implemented in Massachusetts with children as young as elementary school. The Commonwealth of Massachusetts places a high value on suicide prevention, with dedicated line-item funding in the state budget for the Department of Public Health Suicide Prevention Program. With support from state officials, the DPH has launched suicide prevention programs across the state and for people across the lifespan.
Some of the skill-building and suicide prevention programs in Massachusetts schools are
There are dozens of programs that schools can use to promote skills development while fostering students’ mental health and their willingness to seek and accept help for mental health concerns. SAMHSA’s National Registry of Evidence-based Programs and Practices and the Suicide Prevention Resource Center Best Practices Registry include searchable descriptions for a wide variety of educational programs. For high school students, the SAMHSA Preventing Suicide: A Toolkit for High Schools has a comprehensive list of programs, but a search of the NREPP and BPR may yield programs added since the Toolkit was published.
What can you do? Find out how your school district handles mental health training and emotional skill building for students. If there is not currently a program and there is no interest from school officials, you might work with the parent-teacher organization, local mental health groups, and the local board of public health to raise awareness of the issue, then advocate for implementation of one or more programs. There may be grants available to cover the cost of training or there may be organizations in your community that would help subsidize the program.
The bottom line is that suicide prevention requires a comprehensive approach. It’s never too early to start and everyone – families, schools, communities, and peers that create supportive environments; individuals who learn and leverage positive coping skills; and mental and public health systems that treat and prevent risk factors – plays a part.
Editor’s Note: The Families for Depression Awareness Teen Depression Webinaris an accessible, free resource for training parents, teachers, and others who work with youth to recognize depression, talk about depression with parents and youth, and know what to do to help a young person struggling with depression. Register for the Teen Depression Webinar live with Dr. Michael Tsappis on September 30.
Thanks to the MA Department of Public Health Suicide Prevention Program and the Suicide Prevention Resource Center for their support in developing this post.
Healthy Lifestyle May Buffer Against Stress-Related Cell Aging
UC San Francisco Study Suggests Healthy Diet, Sleep and Exercise Can Mitigate Negative Impacts of Stress
Newswise, July 24, 2014 — A new study from UC San Francisco is the first to show that while the impact of life’s stressors accumulate overtime and accelerate cellular aging, these negative effects may be reduced by maintaining a healthy diet, exercising and sleeping well.
“The study participants who exercised, slept well and ate well had less telomere shortening than the ones who didn’t maintain healthy lifestyles, even when they had similar levels of stress,” said lead author Eli Puterman, PhD, assistant professor in the department of psychiatry at UCSF. “It’s very important that we promote healthy living, especially under circumstances of typical experiences of life stressors like death, caregiving and job loss.”
The paper will be published in Molecular Psychiatry, a peer-reviewed science journal by Nature Publishing Group.
Telomeres are the protective caps at the ends of chromosomes that affect how quickly cells age. They are combinations of DNA and proteins that protect the ends of chromosomes and help them remain stable. As they become shorter, and as their structural integrity weakens, the cells age and die quicker. Telomeres also get shorter with age.
In the study, researchers examined three healthy behaviors –physical activity, dietary intake and sleep quality – over the course of one year in 239 post-menopausal, non-smoking women. The women provided blood samples at the beginning and end of the year for telomere measurement and reported on stressful events that occurred during those 12 months. In women who engaged in lower levels of healthy behaviors, there was a significantly greater decline in telomere length in their immune cells for every major life stressor that occurred during the year. Yet women who maintained active lifestyles, healthy diets, and good quality sleep appeared protected when exposed to stress – accumulated life stressors did not appear to lead to greater shortening.
“This is the first study that supports the idea, at least observationally, that stressful events can accelerate immune cell aging in adults, even in the short period of one year. Exciting, though, is that these results further suggest that keeping active, and eating and sleeping well during periods of high stress are particularly important to attenuate the accelerated aging of our immune cells,” said Puterman.
In recent years, shorter telomeres have become associated with a broad range of aging-related diseases, including stroke, vascular dementia, cardiovascular disease, obesity, osteoporosis diabetes, and many forms of cancer.
Research on telomeres, and the enzyme that makes them, telomerase, was pioneered by three Americans, including UCSF molecular biologist and co-author Elizabeth Blackburn, PhD. Blackburn co-discovered the telomerase enzyme in 1985. The scientists received the Nobel Prize in Physiology or Medicine in 2009 for their work.
“These new results are exciting yet observational at this point. They do provide the impetus to move forward with interventions to modify lifestyle in those experiencing a lot of stress, to test whether telomere attrition can truly be slowed,” said Blackburn.
Co-authors include senior author Elissa Epel, PhD, department of psychiatry, Jue Lin, PhD, department of biochemistry and biophysics, both of UCSF and Jeffrey Krauss, MD, division of physical medicine and rehabilitation at Stanford University. Lin, Epel and Blackburn are the co-founders of Telome Health Inc., a diagnostic company measuring telomere biology.
The study was supported by the Baumann Foundation and the Barney & Barbro Foundation. Puterman is supported by the National Heart, Lung and Blood Institute of the National Institutes of Health.
UCSF is the nation’s leading university exclusively focused on health. Now celebrating the 150th anniversary of its founding as a medical college, UCSF is dedicated to transforming health worldwide through advanced biomedical research, graduate-level education in the life sciences and health professions, and excellence in patient care. It includes top-ranked graduate schools of dentistry, medicine, nursing and pharmacy; a graduate division with world-renowned programs in the biological sciences, a preeminent biomedical research enterprise and two top-tier hospitals, UCSF Medical Center and UCSF Benioff Children’s Hospital San Francisco. Please visit www.ucsf.edu.
Source: University of California, San Francisco (UCSF)
TMHCA is, once again, excited to announce an upcoming FREE WRAP® “refresher” course in Nashville, Tn. This training is funded by TDMHSAS.
Location: TAADAS Conference Room
1321 Murfreesboro Pike
Nashville, Tn.; Office 155 37217
COURSE DESCRIPTION: The WRAP Refresher Course is a three day, interactive course co-facilitated by TMHCA Advanced Level WRAP® Facilitators. The primary purpose of this Course is to sharpen & expand facilitation skills to further engage students in Wellness Recovery Action Planning.
Through attendance in this course, WRAP® Facilitators will:
1. Recognize expanded options on how to give group introductions.
2. Identify additional knowledge areas, Values & Ethics of WRAP®
3. Apply new skills to sharpen & expand group facilitation skills.
4. Develop new, creative approaches to Facilitation to accommodate participant challenges & different group needs.
The Copeland Center strongly recommends that WRAP® Facilitators attend a Refresher Course @ least every two years to stay up on new developments and best practices.
May 2014: Kathy Flaherty
Kathy Flaherty works as a senior staff attorney at Statewide Legal Services of CT, Inc. She has dedicated her professional life to advocating for the rights of the underserved. A graduate of Kingswood-Oxford School, Wellesley College and Harvard Law School, Kathy has 17 years of experience in poverty law, specifically focusing on housing, benefits, and consumer law.
Kathy lives with bipolar disorder. She makes full use of her work place’s very generous sick leave benefits and a flexible schedule. Kathy was diagnosed her first year of law school after being civilly committed. She was not permitted to return to Harvard until the next fall, at which point the school put conditions on her return.
During her third year of law school, she used the Harvard Law School newspaper as the forum to come out about her illness. Against the advice of the Office of Public Interest Advising, when applying for jobs after law school, she included her position on the council of former patients of McLean Hospital, making her disability fairly obvious. “If someone didn’t want to hire me because of my disability, I didn’t want that job.” Kathy says that she has gotten jobs because she has disclosed.
Kathy shares that her biggest barrier to the legal profession was getting admitted to the Connecticut Bar. Despite the fact that she had already been admitted to the Massachusetts and New York Bars, she had to wait for a year and a half and then was conditionally admitted. For the next nine years, she had to report that she was taking her medication, as well as provide a doctor’s note twice a year confirming that she was in fact taking her medication.
Since 1999, Kathy has served as a volunteer trainer, presenter, and facilitator for Connecticut’s chapter of the National Alliance on Mental Illness (NAMI-CT). Combining her personal experience as a recipient of mental health services and her legal background, she is able to speak to issues affecting those living with mental illness from a multi-faceted perspective. Her advocacy work has earned her numerous honors including the Dr. Karen Kangas Advocacy Award from Advocacy Unlimited in 2010. “Winning an award named for someone who is a role model for advocacy and a very dear friend is humbling.”
Kathy currently serves as a member of the Board of Directors of Advocacy Unlimited, Lawyers Concerned for Lawyers-CT, and the Connecticut Alliance to Benefit Law Enforcement (CABLE). She also serves on Governor Malloy’s Sandy Hook Advisory Commission. Her goal for the future? “To continue to do work I enjoy.”
More on our speaker series
We recently announced the beginning of our speaker series in Blount County sponsored by Maryville Nami. Our first speaker on March 20 will be Sita Diehl National Director of State Advocacy for Nami national. I am very excited today to announce our second speaker today. On April 24 Doug Varney Commissioner for Dept of Mental Health and Substance Abuse will be coming to speak in Maryville. Tentatively his topic will be the scourge of drug abuse, particularly prescription drugs and meth, their relationship to mental health issues and efforts by the state to address these issues. It should be a great and informative evening. Please do all you can to spread the word about both of these presentations.
Alternative to Meds Center
By: Ericka G.
The script for my success journey had already played out in the optimistic stage of my mind prior to this life-changing breakthrough. Before this perceived notion of accomplishing the most profound discovery, there lied a mental environment of opposing views. The pivotal dynamic contrast that lied dormant was the hopelessness marked by my former psychiatrist’s repetitive voice relaying that psychotic medication intake would be for a lifetime. But something deep within surpassed this voice and rang out louder representing hopefulness with the confidence to know that holistic alternatives existed with healthier ways to manage my symptoms. Therefore, I launched a mission in search for this non-conventional approach through a few browse searches on Google and suddenly a vision was birthed to one day attend the “Alternative to Meds Center”. As anticipation rose to meet the eager embrace of new found hope, the circling theme that dominated my thoughts involved the declaration of healing that stood me right in the face the night before my arrival. This arrival of recovery victory existed prior to packing my bags and stepping on the soil of Sedona, Arizona to embark upon this outstanding program here at ATMC. With the proper mindset and motivated perception, the stabilizing tone was set for past frustration to become whole manifestation.
Though healing had already taken place, I forged a goal to become totally medication free to avoid the pulsating cardiac distress fueled by the side effects of Geodon. In addition, I didn’t want to play a prolonged game of Russia Roulette by taking a risk on a harmful medication that could cause future health issues. Stable and highly productive the last 8 years, through the collective effort of remaining true to my faith in God as I properly managed my symptoms, I gained the blessing of being hospital-free during this duration. This all-inclusive, holistic approach in addressing every angle of total well-being produced excitement coupled with enlightenment and elevation. With a willing and open receptiveness, I became a thriving “sponge” with the drive to advance my knowledge of the program’s teachings, tools, and training. From the moment I started the program, the enlightening mode of taking advantage of every nugget of information to better equip myself for mental health and physical wellness became the focal point of my positive interaction. Every aspect of the program especially the counseling has propelled me to new levels of understanding the greater need for self-care through diligence and improvement all in making me a more polished individual. The beneficial knowledge I received concerning the importance of supplementation to the health-conscious meals to the intensive detoxification process worked hand and hand to cohesively promote total restoration, mental clarity, and longevity. With these practices, the collaborative effort of the staff’s supportive attitude and expert awareness of the best solutions to all of my needs made this an exceptional experience. My gratitude continues to deepen, most importantly, to Mr. Lyle Murphy for making his vision a staple reality that would be successfully influential in making a difference for so many of us.
S.L. Brannon D.Div..