Mental Health Monday - What To Do When You Are Feeling Overwhelmed

Lately, I have been feeling overwhelmed all the time. I never used to notice before that often my anxiety and panic is really just me feeling overwhelmed and unprepared to deal with my emotions and what is going on around me. I decided to look on the internet to find some ways to deal with being overwhelmed and came across some great suggestions so I thought I'd share them with all of you.




1. TIRED
 - the more tired you are the worse it becomes - make sure you are getting enough rest and that you don't find yourself  over tired

2. LET GO
 - let go of everything you are thinking, back away and look at the big picture

3. MINIMIZE
 - look at what you can do to minimize what you have to do try to at least achieve the bare minimum if you do more than that it is a bonus

4. SELF CARE
 - make sure you are taking care of yourself and your personal needs

5. TRUST YOURSELF
 - only you know what you need and what you can do , trust in that

6. PRIORITIZE
 - be realistic and remember time

7. BE CREATIVE
 - problem solve creatively

8. FOCUS ON THE MOMENT
 - you can only do one thing at a time and you are only one person focus on each thing you are doing in that moment and then move onto the next

"Dream small dreams. If you make them too big, you get overwhelmed and you don't do anything. If you make small goals and accomplish them, it gives you the confidence to go on to higher goals."  John H. Johnson

http://www.dbtselfhelp.com/html/dealing_with_overwhelm.html

You can link up to the Monday Madness Blog Hop by visiting the Link-Up on the WordsInSync Blog.

Mental Health Monday

This past month I have really blown off therapy and DBT classses due to vacations and just being too tired. Now that fall is here and school is starting tomorrow I am hoping to set up a normal schedule. A normal daily routine that will have me attending therapy and classes routinely. I guess I am hiding from it a bit - it's getting personal now and is really making look deep inside as to why I do the things I do. Sometimes taking a real honest look inside like that really hurts. I've learned quite a lot from DBT already, I just need to keep remindindg myself that the more I go the more I will understand the principals behind it and learn the skills that I can then use when I need to regulate my emotions. My anxiety levels have been at an all-time high this past week and I am back to not sleeping. I am so frustrated. I recieved a response to my ODSP application  (Ontario Disability Support Program) and I was turned down. I have until October 2nd, 2011 to submit further documentation of my mental illness and appeal the decision.

You can join along with the Monday Maddness Blog Hop by visiting the WordsInSync blog.

Mental Health Monday - Tapes

You can follow along with the Monday Madness Blog Hop on the WordsIn Sync blog.

Do you ever just have these "tapes" that play in your head. Recurring thoughts that you know when faced with facts are not true but that you can't help but always thinking anyways? I've been charting these recently for therapy and was quite surprised to find that they are always the same ones over & over again.

• I am not good enough.


• I am a failure.


• I'll never be a good mom


• I'm stupid.


• I'm ugly.

These are the "tapes" that constantly run through my head. My therapist has suggested that when one of these "plays in my head" I need to write it down. Then I need to write down the facts that make it not true such as

• I try the best I know how


• No one tells me I'm stupid


• My girls always tell me what a good mom I am


• Who judges what's "good enough" it's something different to everyone

Writing these down over & over keep reminding me that the tapes I "play" are not always true. I have thought them for so long that they are imprinted in my head. Just because they are there does not make them true. The more I remind myself of the true facts, the more I am reminding myself that my "tapes" need to be turned into positive ones.

What kind of "tapes" play in your head? And what things do you do to try to do to make yourself believe that they are not true?

Mental Health Monday

In DBT we are learning about mindfulness. About being mindful and present in the moment for the things we do. Using our senses to be mindful of what's around us, and becoming aware of our thoughts. I go parts of the days just in a blur hardly noticing anything going on around me. Never noticing the little detail, the special things and moments in life. I am really hoping that through this teaching on mindfulness I can become more aware, more aware of what's going on around me, more aware of my thoughts and feelings. This is not something that comes naturally for me so it is something I am having to take time for and remind myself of every day. I am challenging myself to live everyday being mindful. Why not challenge yourselves to spend your days being mindful as well. We can remind each other, and do it together.

Follow along with the Monday madness Blog Hop on WordsInSync.

Mental Health Monday

I have been waiting almost three months for an appointment with the psychiatrist to have my medications looked at and changed. I got a phone call the other day cancelling my appointment with no idea of when it may possibly be rescheduled and am now back on a wait list to see her. It is so frustrating. The things that are causing my depression and anxiety to be worse are happening to me right now. If the meds need to be changed it needs to be now. Sometimes I get so frustrated with the mental health system. It can be so difficult to receive the help needed when it is needed. I am getting by and getting through my days but I know that with a med change I could be doing so much better. I could be coping effectively. So, so frustrated today.

Monday Madness - Anxiety

Lately my anxiety levels have been at an all-time high. I just get this overwhelming feeling of panic and the need to escape wherever I am. I wish I could explain it better to those around me when it happens for so few people actually understand what is happening to me. Then I just feel guilty and the anxiety worsens. Here's some tips to use when you are feeling anxiety, some things I try and remember for myself.

1. get some exercise

2. talk to someone

3. start a gratitude journal to become aware of all the good around you

4. take action do something to confront a fear

5. journal or art journal

6. get quality sleep

7. stay away from alcohol, caffeine, tobacco and other substances

8. take time to relax focus on something peaceful

9. BREATHE

10. be mindful of your thoughts, your needs, your surroundings

Monday Madness - How to improve your mood

I was reading this article on how to improve your mood and it had some wonderful information. According to the article the skill of being able to put yourself in a good mood is called Positive Mind Conditioning. There are 5 key steps to increasing your motivation level, ambition and drive. these are: Step 1: One Thought At A Time

• the next time a negative thought crosses your mind quickly think of a goal or enjoyable experience


• randomly check in with your thoughts and see what kind of thoughts you are thinking pessimistic or optimistic and if they are negative do what's mentioned above and it will soon become a habit

Step 2 : Expect The Best

• starting the day off with thoughts of succeeding increased your chances of a successful outcome


• keep your eye on the goal, expect the best and stay positive

Step 3 : Stay Focused

• think of goals and other ambitions many times a day, think specifically about what you want, and what you need to get out of this goal


• constantly dwelling on the idea of getting what you want creates very strong ambition

Step 4: Change Your Thinking

• following these steps can allow you to release your energy and really focus on the true wants and goals you have for yourself and your life


• happiness is a choice not an automatic response

Step 5 : Persistence

• persistent people achieve more


• by disciplining yourself to work hard and achieve your goals you will have a new sense of self-esteem and self discipline, you will also find the strength to control your thoughts and lead a happier life

Frustrated With Waiting

It's been about six weeks now since we found out what's wrong with my dad. In those six weeks I have changed so very much. I am constantly sad, I get angry easily, am just exhausted all the time, I'm having nightmares, I am back to not wanting to leave the house. I know that with the changes going on in our lives right now that my medications are not working for me anymore. I have spoken to my family doctor about it. Her answer was that I am on too many medications with high doses and she does not want the responsibility of making any changes. She referred me to a psychologist at the local mental health office. I have now been waiting a month for them to even call and say they got a referral to book an appointment. I am getting so frustrated. I know something has to be changed for I feel I am regressing with the depression, with the anxiety. Every day I am feeling worse. So frustrated that I need help and can't access it when I need it. So frustrated.

Spiraling (Monday Madness)

I feel like I am spiraling out of control once again and I hate it. I hate feeling out of control. I hate the changing moods, the anger, the depression I hate it all. At the beginning of this year I really thought I was doing well. I felt more centred, more grounded, happier than I have been in a really long time. Then we found out how sick my dad really is and everything went out of focus, I lost control of it all. I wake up each morning feeling a sadness beyond belief. It stays with me each and every day. I have fleeting moments where the girls make me happy. But that's all just fleeting moments.I'm not usually one for anger and I am angry all the time, angry at everything. I have less patience with the kids and I know they don't understand it. I just can't cope. I can't deal. I want to crawl back into my shell and hide. All I want to do is sleep. All I want is to be alone. I am even having trouble leaving the house again. Couldn't even manage to drive the kids to school last week made them walk everyday because i couldn't make myself walk out that door. I hate that this is happening to me. I hate that I have to hide it all the time and pretend like everything is fine. I have to act strong even if I'm not in front of the kids, in front of my parents. They keep telling me that I am there strength right now and that they rely on me so much and all I feel is pressure to be what they want and need from me right now.I don't feel strong, all I feel is weakness.

You can come along and join me in the Monday Madness blog hop over on the Words In Sync blog. It a blog hop for those suffering with or dealing with mental illness in an way, shape or form. A wonderful resource.

Spiraling Image by Ken Timm