Happy World Mental Health Day (and a rant about mental health in the workplace)

Happy World Mental Health Day 2017. I’m slightly grumpy as I wrote a nice long post then my internet broke, also I’m still receiving random parcels following a hypomanic episode last week which almost certainly means a very large credit card bill! Seriously, WTF did I even order?!

 

Anyway, moving swiftly on, the theme for World Mental Health Day 2017 is mental health in the workplace. A sensible choice given that $1 trillion is lost every year from the economy due to mental illness. I’ve been on the receiving end of some pretty poor treatment at work due to my mental health (ex-manager who told me I just “needed to pull myself out of it”, I’m looking at you).  I’ve also had some wonderful employers and colleagues who’ve done kind things like invite me in for coffee (just so I don’t feel excluded from the team, no work related chat allowed), sent me cards and helped me with a gradual return to work rather than going all in and risking relapse.

 

Working full time in a demanding job isn’t always great for my mental health and there’s certainly frustration on my part that I can’t put in as many hours as my colleagues (I try to take a lunch break each day- even just 10 minutes and try and leave work within 20 minutes of my official finish time). Yes there are times when I go home and straight to bed, or avoid opening my emails because anxiety girl decides there is bound to be a message from my boss telling me I messed something up/forgot to attend a meeting/am fired, despite no evidence of any of these things!

 

Like physical illness, mental illness reduces my resilience so I have to take it easy to avoid the merry go round of getting better vs. burning out again. For me, work by far outweighs staying at home, I need the human interaction, I need to challenge my brain, I need the structure of being somewhere for 9 hours a day otherwise I’d get lost in a sea of spending my days in pyjamas and probably drinking endless cups of tea (who am I kidding, I DO drink endless cups of tea).

 

One thing is for sure, opening up to my colleagues about my mental health problems has largely been a positive experience. Sometimes people will tell me their own experiences, or offer me words of support. What helps most for me is when people ask me how they should respond to my mental health issues rather than avoiding the subject during conversation. It lets me joke about it (not always politically correct but I don’t mind calling myself crazy, the problem is when words are used with a negative implication), or when someone asks if I’m tired, allowing me to own up and say “Yeah, shit nights sleep as my anxiety is bad” makes a huge different because putting up a front is tough work.

 

So here’s to happy, fulfilled, healthy work! Keep talking and take care of each other.

 

 

5-things to do when you’re struggling with your mental health

Having hit rock bottom (with a splat) several times in my life, I’ve built up an awareness of what does and doesn’t help my symptoms.  Now, before I share this list, I’m want to say: this stuff isn’t rocket science but in the middle of a mental health crisis getting out of bed is hard, let alone anything else. It’s also easy to dismiss small changes and activities that stuff that psychs/nurses/relatives tell us will help.

During one particularly bad call to my crisis team I remember being told to slow down and start breathing deeply. I wanted to scream down the phone:”Breathe?! WTF do you mean breathe?! Of course I’m bl**dy well breathing, I’d be dead if I wasn’t. I’m calling you because I feel like I want to die and the best advice you can give me is breathe?!”

As it was, I did the breathing exercise like I was told and after a couple of attempts felt much better. I still remember the name of the nurse who took my call, her nagging me to breathe made a world of difference. I’m not going to say if you get your breathing right your mental health problems will vanish, we all know it’s not like that.

So without further rambling, I give to you my list of 5 things to do when you’re struggling with your mental health:

1. Write it down: I’ve journaled for about 15 years now, my journal provides a safe space for me to vent but it also helps me track my mood and look for patterns in my behaviour. It also means I get to splurge on stationary (particularly stuff that’s shiny….I love shiny!). If you’re struggling to open up to loved ones or professionals about your feelings, show them your journal instead.

 

2. Exercise (at the right time and with the right type of activity): I do not enjoy sweating. I don’t like lycra. You won’t find me in the gym. BUT I love how I feel when those happy chemicals are floating around after an hour of dancing. There’s plenty of research about the benefits of exercise to help regulate our sleep patterns, reduce our stress and increase our energy levels. The key is finding what works for you, I don’t run anywhere but I love yoga and cycling. On the days that feels like too much, a 20 minute walk is enough to give me a boost. A word of caution- time your exercise well, during a particularly highly strung phase, my evening exercise class gave me such a buzz I was awake until well after 1am. The Royal College of Psychiatrists have a nice leaflet about exercise and its’ impact on mental health here.

 

3. Avoid excess alcohol: Yep you feel more relaxed after that first drink. Maybe you’re drinking a few drinks to get you off to sleep each night. But remember: alcohol is a depressant. It wipes out that happy chemical serotonin (which is also the chemical many antidepressants work on). So not only are you making yourself more depressed, you’re also making it more likely that your antidepressants won’t have the full effect. Drinking to excess also puts you at risk of making poor judgements calls by decreasing your inhibitions.

 

4. Use technology to help, not hinder your recovery.  I love the internet. I love being able to research, read the news and access support groups at the same time as stalking people I know on social media. I also like to go on pinterest and make boards about tattoos I will never have the guts to get and recipes I will never actually make. Social media can bring out the worst in us: never ending comparisons about people we haven’t seen since school (Wow, she looks so happy, her family are gorgeous, I’m so jealous of that car etc) or reading too much into situations (two of my friends went for coffee?! Why wasn’t I invited?! I’ve obviously upset them and they don’t want to be friends with me.)  Lets not forget the sleep destroying effects of blue light emitted from phones and tablets. At its’ worst tech leaves us overstimulated and anxious. Can’t take a break? Force yourself to let a loved one change your passwords for a week- the temptation is gone. Or make a firm decision to put the tech down an hour before bed so that blue light doesn’t impact on your sleep.

 

5. Do something to occupy your mind. Distraction is a useful tool and yet one that we struggle to use. When I’m low, an hour can feel like a week and I don’t always see the value of doing something to take my mind off things, I’d rather sit in my pyjamas and stare into space. Do something to take your mind off things: read a book, do some colouring in (I’ve got a swear word colouring book that I love, intricately colouring the worse Asshole with pencils always amuses me), walk, knit, paint your nails, do some puzzles, download a free mindfulness app and try one of the exercises. Even if you set a timer and do it for 10 minutes, just DO it. You’ll feel proud that you have and often when the timer goes off you’ll carry on with your activity. I love to read but when I’m a bit manic I can’t focus on the words so instead I like to bake cakes. When I’m down I watch Youtube videos of baby animals, also a good way of keeping little people amused if you have them.

 

What small things do you do to help look after yourself when you’re struggling with your mental health? What baby animals would you watch on YouTube (panda’s are my fave). Let me know by commenting or e-mail. Pictures of sparkly stationary are always welcome too!