Category Archives: Stress Reduction

Where have I been?

alcohol, chronic illness, depression, diabetes, earwax, hearing, hearing aids, insurance, Medication, mental health, mental illness, MeRT, peer support, psychiatrist, schizoaffective, schizophrenia, Stress Reduction, Therapy, TMS, , , , , , , , , , , , , , , , , ,
Image: cartoon of several people sitting in chairs. Group therapy.

I have several chronic conditions: mental health, type 2 diabetes, sleep apnea, hypothyroidism, hypertension. I am on 9 medications. I was wondering if there is any type of holistic treatment that could help, and searched different terms in my insurance directory. I came upon a mental health facility that is holistic and integrative. They have a nutritionist on staff. It wasn’t exactly what I was thinking but it looked helpful.

I saw the psychiatrist and he is a bit different but I like him. He changed my diagnosis from schizoaffective to major depressive disorder and anxiety. He seems sure I was misdiagnosed. He decreased my antipsychotic, I am on a baby dose that is more of an adjunct for depression, so far, so good. I

Image: Stethoscope with words Transcranial Magnetic Stimulation

They do a type of Transcranial Magnetic Stimulation called MeRT. It took a couple of months but my insurance finally approved it. I had an EEG yesterday. They use the EEG to determine how to apply magnetic therapy. I may start as soon as tomorrow morning.

The therapy helps bring your brain waves to calm, alert alpha waves. You can get there through coping tools like mindfulness and meditation but this works much faster. I have had anxiety Al, of my life and it impacts me daily. I am really hoping this will help. I use a lot of stress reduction techniques and have been trying to expose myself to things I fear.

I spent 5 weeks in Partial hospitalization all day M-F. Now I am in intensive outpatient 8:15-11:45 M-F. The next step down is 3 days/week, then I am done but will come in for MeRT. I think the routine and structure help. I am learning a lot. You can’t drink alcohol while during MeRT. It is M-F daily and 36 sessions total.

You come up with a daily schedule but I have trouble sticking with it once I get home. I was supposed to come up with a meal plan but I don’t know how. I eat, mostly low carb, but I don’t really plan my meals. I keep snacks on hand and my husband usually makes dinner.

My fasting glucose does not match my A1C. My A1C is normal. I am trying a continuous glucose monitor. I like it but it show high readings, too. My dr thinks donating blood gives me a false low A1C so I am having another blood test in a few months and not donating. I am thinking of volunteering for the Red Cross at the donor center, but I am having trouble hearing. I am getting the wax cleaned out of my ears soon and try to get on a schedule so my hearing aids can work.

Sensory Coping Skills

anxiety, Coping skills, mental health, mental illness, relaxation, schizoaffective, schizophrenia, Stress Reduction, Therapy, Uncategorized, , , , , , , ,
Image: essential oil inhaler, sock, modeling clay, lemon heads and phone with image of bedroom with dog

My health insurance changed, so I have a new therapist. I have seen him twice, so far. I am doing well, so we may move to monthly appointments.

He went over some sensory and other coping skills and assigned me to get items. I have a post “Coping With Schizoaffective Disorder” https://lorib434.wordpress.com/2017/03/20/coping-with-schizoaffective-disorder/ These are additional tools

The first is a calming essential oil, like lavender. I don’t like that so I got chamomile and an inhaler. I was skeptical but I enjoy the scent.

The next was a photo of a safe scene.it could be a place in nature, whatever you feel is safe. I took a picture of my bedroom with my dog. That is my safe place.

Music. Something relaxing like rainfall or ocean waves. I found some nature sounds on YouTube.

Fabric, an item that is soft to hold. I bought a fuzzy sock at the dollar store.

Lemon drops or sour candy

Some other things he recommended:

Box breathing (inhale for 4 seconds, hold for 4 seconds, exhale fir 4 seconds).

Exercise

Watch a funny show

Take a shower

Throwing something safe, like modeling clay

I told him I did not think I would do the throwing, but he encouraged me to try them all.  I bought clay but have not tried throwing it yet.

 

When I told him I have trouble getting in the shower. I don’t like to get cold. He asked if anything had happened in a bathroom or shower. I did not go into details but told him yes, when I was 8 years old. He told me to have all the coping tools and journal from the perspective of an 8 year old. I don’t know how to do that, so I journaled what I remember. I think the tools helped me stay calm. I don’t believe that has to do with me having trouble with showers, though.

‘High’ Anxiety

alcoholism, anxiety, CBT, Stress Reduction, , ,

anxiety

How I learned to cope with stress without alcohol

I was at a SMART recovery meeting tonight. We were talking about how we deal with stress. I used to turn to the bottle to avoid uncomfortable emotions. Awkward social situations seemed easier. Anxiety didn’t feel as painful. But, as I mentioned in the meeting, I am in my 50s learning to handle things, like speaking in a group, that others do in their teens.

I have since learned a number of stress reduction techniques and aids and each helps a little. The little bits add up and I am able to function. Enough, that people notice a big difference.

One of the first things I did was find I have social anxiety, which was pretty much a “no-brainer” and is the lesser of my psychological problems. There are all kinds of treatments for anxiety and phobias. I take a ssri medication that helps with anxiety and depression. It helps, some. It isn’t a crutch to rely on medication.

The next thing I do is breathe. I take deep breaths and concentrate on my breathing. Then I visualize. I picture something coming up, going well.

I stick to a routine. Not so much that my days are boring but I try to have sleep schedule and take my medications on a schedule. I also try to plan for change ahead of time.

I once took a 12 week cognitive behavioral therapy (cbt) group course. We all rated our anxiety and depression throughout the course and everyone’s went down. We used a workbook called “Mind Over Mood”. It is about having balanced, rational thoughts and not negative or irrational ones. SMART is based on cbt and Rational emotive behavior therapy (REBT).

I had a time when I was depressed where I had trouble with the laundry. I would wash and dry, but folding and putting it away seemed like an impossible task. So, I had this mountain of clean clothes. I would pass it by and cry. I told a friend and he said “Do smaller loads” which sounds simplistic, but it worked. It made it manageable and I could handle the smaller amount. Now, I take that into other areas. If I have a large task, I break it into smaller pieces. Otherwise, I freeze and nothing is accomplished.

Journaling or blogging helps me get the anxiety out or calling someone to talk about what is bothering me. I also go to therapy.

I tend to isolate and being alone can lead to trouble, so if I am invited out, I push myself to go. I usually have an okay time, it is just getting out the door.

A life without stress would be stagnation. You need some stress. You just need to know how to deal with the stress that comes so it doesn’t overwhelm you.

I still have challenges with sobriety and go to meetings. These are some tools of mine that help make the urges not so powerful.

Reposted From Medium