Blog Archives

WRAP_ When things are at breaking point

Okay, so if you have been creating your WRAP  from week one. YAY! what a journey it has been, hasn’t it? And for those who haven’t you can always CLICK ON THIS LINK and see how you too can start your very own Wellness Recovery Action Plan (WRAP).

Here is a clip describing a bit of week 10 When things are breaking down

Week 10  -down. WOW! two weeks and my three-month’ gift’ is coming to an end. I will save my personal thoughts and other group members thoughts on WRAP in week 12. I just want to point out that I did not think I would get much out of this but I can promise you I have learned so much about myself, how I tick, what helps me, what doesn’t help me and loads of empowering self-help techniques. WRAP is free. It was given to me as a ‘gift’ and I give it to you as a ‘gift’. No extras. No-fuss!

This weeks session focused on when you have ignored or not seen the trigger or Early warning signs and you can feel yourself slipping into meltdown, the plan to get that job is not going as it should, there have been delays in moving to where you are moving too. Your relationship is at breaking point, you can find no relief for your chronic pain if you have MS or Cancer even, but there is still a chance that you can pull yourself back and re-own your yourself.

Here is my breakdown list of signs and symptoms I feel when I start to feel like everything has turned to jelly. The stability is just that little bit further out of reach.  My list is very focused on Eating disorders because this is where my mind is at but I am fighting to regain my control. It is my responsibility to stay well. I can do this with WRAP.

WHEN THINGS ARE BREAKING DOWN

  • weigh myself obsessively
  • take more photographs of myself to compare them to what I think I see in the mirror
  • My perception of my body is split and fractured. I am unable to focus on my body as a whole entity
  • Panic attacks
  • Don’t want to or I am feel unable to communicate
  • Seriously thinking or actively starting to cut down on fluids and food intake
  • I refuse to try on clothes that I didn’t wear when I was at a body weight I deemed acceptable
  •  I will push myself to go 24 hours 7 until I collapse
  • I don’t want to g out
  • I want to or stop taking my medication to get my Bipolar highs
  • withhold love and affection -I don’t feel worthy of the two.
  • Lose my sense of humour
  • all seems doom and gloom
  • feel that everyone hates me or has a problem with me
  • Using degrading language on myself eg. I’m fat, I’m stupid. -all un helpful thoughts and mantras
  • I feel I am an empty vessel -no personality a loss of identity
  • I’m selfish and refuse or can’t look at the world around me and what is happening outside of my illness
  • I think about escaping- or over dosing on my prescription medication or act on it
  • Short tempered
  • Angry at myself
  • Depressed
  • Anxious
  • It becomes harder to look after myself. It becomes harder to look after my daughter
  • Sleep for days at a time or not sleep for days at a time
  • buy exercise energy enhanced pills on line
  •  over exercise for over three hours with no breaks
  • Indecisive- small choices are hard to make
  • feel disconnected to reality. I can reinforce this buy not wearing my glasses or contact lenses.
  • Spend less time with my daughter. I don’t want her to pick up on my emotions and for her to see me in a ‘weak’ role

That is my list. It is a tough list to do but if you are thorough and honest with yourself then we can take all these symptoms and experiences and start an Action Plan. All is not lost but it feels pretty close to lost.

You need to start brainstorming what you can or will try to do to get you back on an even keel. 

Create an Action plan 

Mine is:

call my C.P.N.  or my psychiatrist

Speak to someone I can trust- use my circle of protection. I have a select group of people I have entrusted into my personal space to help me when I I feel like things are breaking down

I can  look at my maintenance tools from week two and three and try see if I can reign things in a bit

look at the different uniqueness I have learned eg. the art of moment therapy, mindfulness, take my thoughts to caught, wise mind 

( you can always add more to your list as and when something you think will help you stay away from completely  breaking down.

 

That’s it for this week.

Be kind to yourself .Give yourself an affirmation to say for the week, do something for you. 

 

 

 

 

 

 

 

 

Let’s talk about the Big chuffin elephant in the room

WORDS MATTER

PEOPLE MATTER



MENTAL HEALTH AWARENSS

Let’s TALK ABOUT THAT FUCKING ELEPHANT IN THE ROOM!


Yeah, I’m obviously not going ignore that it is WORLD SUICIDE PREVENTION DAY -especially considering the work and training I have been doing this week, around Mental Health Recovery embracing the 5 key concepts to the
Wellness
Recovery
Action Plan
Programme.
HOPE-People who experience mental health difficulties get well, stay well and go on to meet their life dreams and goals.
SELF-RESPONSIBILITY- It’s up to you, with the assistance of others, to take action and do what needs to be done to keep yourself well.
EDUCATION-Learning all you can about what you are experiencing so you can make good decisions about all aspects of your life.
SELF-ADVOCACY-Effectively reaching out to others so that you can get what it is that you need, want and deserve to support your wellness and recovery.
SUPPORT – While working toward your wellness is up to you, receiving support from others, and giving support to others will help you feel better and enhance the quality of your life.
WRAP is . . .
I’ve been so inspired, comforted, shocked and angered by the stories I have heard this week. Every one of us has been through shit- the same clinical diagnoses come up again and again, being drugged, feeling ashamed, stigmatized.
Being called crazy for acting in a way where obviously a person’s mental health is not good for whatever reasons.
Still, we live in this society. With this Victorian -lock them away, throw away the key mentality.
In my life, I have met people from all walks of life, ethnicities, religion, job roles/class.
I knew a physiatrist, (I have known many) who was not mine but a fellow inpatient, just like me. No one will know who I am on about. It was many years ago and nobody who knows me today and who I connect with today will know this person.
The thing with suicide – it can be intentional and unintentional – a quick act or an act that goes on for years until eventually, Grim reaper does come to collect.
Usually, there are years of pain and suffering and wearing the ‘I am ‘normal’ mask, not like – them – the “crazy” -unwell people, before someone does intentionally/unintentionally ends their life.
“I only drink 1/2/3 glasses of alcohol, a spliff, a night/at weekends to calm me down/get a buzz .”
I’ve heard that a lot.
Why does a person need this kind of outlet and coping mechanism to chill or escape from reality?
I include myself in this.
Life is stressful.
We are not helping our mates, colleagues, family, friends and community by pretending this is one of the healthy ways to cope.
“I only inject heroin or smoke crack, snort coke/Ket on weekends” It’s recreational use.”
I hear that too. These very words have come out of my mouth over the years.
SELFIE- WE ARE HAVING A BLAST – ONLY ON THE WEEKENDS!
“I can’t cope with life at all and need to take antidepressants/ mood stabilisers/ drink/smoke/inject/starve/comfort eat to cope and deal with the stresses of life”
I can hear the crowd heckling and tsking already.
That person has gone too far.
“All in moderation.” I hear some people say.
Have you actually looked at what the ( ahem..) governments guidelines for how much alcohol you are actually “advised” ( doesn’t mean you should) to drink or the number of painkillers you should take and when you should take them?
(if that is your “thing”)
Did you go out and buy a government, custom made, wine, beer glass or whatever to make sure you are getting the correct dose?
If you look at your drinking glasses compared to what the size of the glass that is advised (if you insist on drinking something that happens to be legal), I think you may have gone over the limit.
In this context, The moderation theory is a fucking myth, in my opinion.
Food is legal – people get addicted to it/not eating it.
So is Sex. So is stealing – that is illegal, of course.
Why are we self-medicating ourselves in this way?
Ask yourself. Don’t point a finger at Bob or Tina next door who are total mad heads, crazy, raging druggies or whatever, who are always having a bust-up.
Look at your own life. The own things you use to keep you well, that keep you able to make it to work the next day or not.
Keep you ticking over just nicely enough to cope with Lifes/ people’s unrealistic expectations of you.
Just a thought.
Do or don’t. I am not here to judge. I’m merely expressing my thoughts. I’m thinking/ musing– being human.
I know I come across as confrontational in this post and maybe I am.
Hell, yes I am.
I’m pissed off at how society decides who is fit and who is a misfit.
There are so many other ways to chill, be happy, live.
Why do we (I include myself in we) choose ways that are not actually healthy?
Why do we alter the wiring in our brain? Numb our feelings?
What is wrong with feeling and expressing so-called “weak” ” negative” feelings?
Take a look at your friend, a stranger in the street/ family member/ the person who calls you crazy.
See this?
It’s not hard to figure it out.
Did you know that a person with a label of schizophrenia is more likely to kill him/herself before harming another?
Yes, self-medicating – drinking, taking drugs to cope increases the chances of a person with a diagnosed mental illness becoming violent.
Think of Christmas, bank holidays, seasonal drinkers who congregate in civilised places to drink or even the illegal drug takers who congregate wherever to imbibe whatever substance.
I’ve been to these pubs/clubs/houses/parks/festivals/doss houses sober and seen what “normal” looks like.
How many of those people do you know?
Do you know their background, mind state?
Really, How well do you know them?
Have you seen what alcohol and drugs can do to a person who is a “normal” member of society?
“It was the alcohol, the prick who looked at me differently, the fucking coach of whatever sports team, that German/English/ French prick.”
What you put into your body will change how you act/perceive things and that is my point.
If I drink alcohol – when I have and done so, I tend to binge drink and I can “lose” it.
One last thing to think about, if you wish.
If I asked you to visually describe and give traits of a person who you think is likely to think about or actually take their own life, what does that person look like?
Here is a Fact: or about as accurate as a statistic can tell you.
The person most likely to attempt/take their own life, according to the statistic website I chose to use,
White
Male
age 30- 64
method: firearm, strangulation, suffocation and poisoning
Previous Attempts to self-harm.
My husband
No items found.
I’m using him as an example with his permission, of course. 😀
Five years ago, he did fit into most of the criteria for being the person who is more likely to attempt/commit suicide.
He thought about ending his life when he was bullied, in his early teens, in the neighbourhood, he grew up in.
My husband has ended up in A&E due to an injury he acquired intoxicated. In his case, skateboarding accident.
Today, he is not suicidal nor does he own a firearm( it is illegal to in the U.K.) He has not drunk alcohol in 5 years, doesn’t smoke or use drugs – he has never even smoked a cigarette.

Fledgling or not -here I come

Today my thoughts confound me.

Bombard

Hijacked emotions detonated into a familar war zone.

The survivors feel mixed up for another mistaken identity

passport confiscated by newfound enemies.

A glimpse

the letter

E
motion

this queue finally advances

25 letters fated to the gates of uncertainty.

A survivor is stuck in the middle -it’s me -a headless body with a hidden agenda

Skin flushed assimilates bloody shadow a crimson hue mane of the unflinchers –
pale, skeletal, naked, destitute, some even of their robbed of own teeth

a pile-up -bodies all shook
adorned by a hand, ankle, A cold shoulder, one fair nipple, a flaccid penis

Perhaps your inner idealist
can resurrect these lives distorted by final moments -a conscious full of shame.

No dignity

No burial for those of faith

Souls denied a peaceful resting place.

The faithless blasted out mid breathe energy kinesthetic Life mid beat -legged it

A desperate plight -scientific proof hearts can beat or flee.

My body under constant surveillance

The scourge of self-scrutiny

Double doubt implants enhance all traces of unwanted memories

Should I hide my body

my identity?

The very essence of my being?

Caught unawares

emotions -use tic tactics

Thoughts use unrestrained strategies.

Haunched knees

propped up by bare feet

conditioned to protect my diasporic body

Roughly re-examine all once held beliefs.

Displaced her head!

how contrary I would have said

pure insanity I willingly would share.

If I don’t have any thought

or an opinion I’ve sought out myself.

I’ll become a diminutive

No person will ever see me

No person will hear my roar.

This voice will become non-existent -all my declarations are torn from the books of history
uninformed therefore never spoken nor unwritten

My right is to live and be!

My right is to feed peacefully

not between flippant mercenaries abiding by wall division protocol that I can’t see.

body displacement

head

disconnected to set a prenup engagement

How is it I feel the pressure of the tummy bloat after the soldiers who gloat

Finally relieved

of their lack of familiarity?

No sense die-hard before a sensation penetrates the first bloom of intimacy

They forget how hard they push

enter the orifice

Where I learned how to formulate words.

All I have is words and sound.

They take liberties- jabs & jeers are the echo chamber to my inner core.

Rotting

Bed rest

Bedsores,

These are the spoils of war.

Degraded

Defaced

Disgraced

My Emotions are absolute in their conviction

My sentence – A Disempowered daily mantra

I am to be their common whore.

a concubine filled up on spew, chunks of bile flotsam

traces keep me chronically ill.

Medical treatment denied because I’ve forgotten how to express my will

The West states I’m worth it !

the East send out a search party

Direction?

Possibly

on wise mind hill

There is no privacy.

My body is presented against my will

These clothes cover up the tight jeans that have become my only woe

Self-growth without a choice in how I present my self

I can’t

I have.

Scratch these newly formed scabs for I have lost my flair

writing words to recover

self-oppression lost out in the talent show of acquired skills

Recovery is heartbreaking.

Hoochie flavoured scent
sniff out trouble keeps me imprisoned

I look up -the window is clear still

Or perhaps my beliefs are outdated.

Murder with intent

disarm these emotions

strangers with a familiar stance

Physical appearance is my only strength?

How Naive a woman can be

One strip away from freedom

I claim a culture of sound

unification

Dance a tango inner peace with an outward serenity.

matching outfits

Silk lined hemmed skirts

embroidered letters spell out a movement of hope.

I’m one dancer

I’m one dissident

My possessions:
Passion

a fledgeling feather

& ink well
will deliver

A pregnant pause followed by a ward filled with the birth of more words

sentences will start to show

the labour of courage pushed out in its full placenta -reborn – free feathered fledgelings take flight

-A yoke is sky born

These are my words -maybe she wrote/ be happy or die trying.

WRAP is it for you?

I have been quiet on the WRAP  front – wellness recovery action plan. Only for the reason, I knew this testimonial video would be available for YOU and others who want to take their life in their hands and have a plan for if it all goes down the toilet.


<p><a href=”https://vimeo.com/153148446″>WRAP – Experiences, Benefits and Rewards</a> from <a href=”https://vimeo.com/janeyoung”>Jane Young @ earth</a> on <a href=”https://vimeo.com”>Vimeo</a&gt;.</p>

Anyway, here it is. I think it will have more of a powerful effect on those of you who do decide to watch it. Instead of me waffling about it over 12 weeks on camera. If you want to to do WRAP and are not in a physical place close to where I live. You can still do it via my WRAP page. No costs – for free.  Or you can go to the founder of  WRAP-Mary Ellan Copeland‘s website and pay for the various material (if it is not free) that can be found on this website. It all about you. It is all about what you want to get out of it.
I have found out so much about myself and what I am like, what I enjoy, what makes me happy, what keeps me well, what works, what doesn’t work, what I want people in my life to do if I have a meltdown.

Wellness Recovery Action Program part 1 follow up

I hope some of you have been able to put down some of the things that make you happy and keep you well and in a good place- mentally and healthily. To find out how to prepare your own ‘wellness toolbox then please click on this link. In the video, I refer to letting me or another blogger challenge you to do something good for yourself.
This weeks session we had a guest speaker who originally did the WRAP course 5 years ago and still credits her wellbeing to this plan. What I did today was think about how  I FEEL when I am well. What I DO when I am well ie; how I behave. I realise for some people this will be a hard thing to try and think about especially if a person has been unwell or has a complicated situation that needs addressing. You don’t need to make a huge list.
If you put one thing down then that is cool. Be as simple or creative as you want. The whole point is to get it down in a place that you can access it easily. One reason to get this out your head and crystallised is to say for example you are having the worst day imaginable and all you can think about is how shit you are and how you have nothing going. Get this piece of paper out to remind yourself that what you may be thinking at a stressful time in your life is not the truth. Get a piece of paper or type in WORD these headings: 
 WHAT I AM LIKE WHEN I AM WELL.
HOW I FEEL:
WHAT I DO:
HOW OTHER PEOPLE WOULD DESCRIBE ME   (I found this the hardest of the 3 to do but as I say in my video update, once you have done this exercise ask someone who knows you well how they would describe you when you are well.  This is a powerful reinforcer of who you are as a person especially when you need a boost and a reminder
EXAMPLES OF HOW I FEEL WHEN I AM WELL

EXAMPLES OF HOW I FEEL WHEN I AM WELL

WHAT I DO WHEN I FEEL WELL

WHAT I DO WHEN I FEEL WELL

HOW OTHER PEOPLE WOULD DESCRIBE ME AND HOW I THINK PEOPLE WOULD DESCRIBE ME WHEN I AM WELL

HOW OTHER PEOPLE WOULD DESCRIBE ME AND HOW I THINK PEOPLE WOULD DESCRIBE ME WHEN I AM WELL

#SickNotWeak

Have you heard?

I hadn’t.

I have now.

Now you need to know about this!

I’m super excited to share one of the most innovative communities there is for people with Mental health.  The only way to stop discrimination is to get on board and use your voice and not be ashamed to have mental health issues.

WE ALL HAVE MENTAL HEALTH SO WE ALL NEED TO LOOK AFTER OURS.

CHECK OUT SickNotWeak

I’ve decided to get more involved and volunteer.

What does it mean to be a volunteer at #SickNotWeak? It means sharing a part of yourself to help others, it means starting conversations we didn’t have even twenty years ago, and it means making a commitment to change. There is no singular way to help an organization like ours – our volunteers have diverse skills sets, life experience, and quite often different diagnoses.

We welcome both sufferers and supporters on our team.Something everyone at #SickNotWeak has asked themselves: “If I am feeling broken, how can I fix anyone else?” Simply put, you can’t. Our job at #SickNotWeak is not to “fix” anyone. We are not doctors; we are friends. Even if we just co-exist as broken-but-brave pieces of ourselves, that is enough. Feeling a sense of camaraderie is enough. Telling just one person that you are sick, not weak, is enough. You are enough.

https://www.sicknotweak.com/break-the-silence/

If you’re ready to jump in, here is a current list of volunteer opportunities: Click on the  link  below  for how you can get involved

BREAK THE SILENCE BE THE CHANGE

NEED HELP?

How can  #SickNotWeak help YOU

ONLINE CHAT SUPPORT SYSTEM

STORIES AND ADVICE

SUICIDE PREVENTION- TALK TO A PROFESSIONAL

ARTICLES

VIDEOS

PROS KNOWS- WANT ADVICE ON HOW TO PREPARE FOR YOU FIRST PSYCHIATRIST APPOINTMENT AND OTHER ADVICE

DEPRESSION

BIPOLAR

CELEBRITY

SUFFERERS

SUPPORTERS

CARE

Check them out.

SPREAD THE WORD #SickNotWeak

A whole new contemporary community.

Can you tell I am just a tad bit excited about this?

 

 

 

Common facts about Mental Illness

If you don’t suffer from a sense of humour may I suggest this post may offend you.

I bet you didn’t know that Socrates suffered from Agoraphobia ( fear of open places) 

Rate her or hate her. The term narcissism came about because of Kim kardashian

Bet you didn’t know that Nostradamus made sure he got the credit for predicting his own death on on Easter Sunday. How? He committed suicide that very day. 

 Need a genie The next best thing to a genie? Find a random bipolar person – make sure you rub heads – turn around anti- clock wise; three and a half times and any wish of yours will come true.

Come on , what bullshit Daisy? 

Okay here is a heads up? It is bullshit .

This only works if you do the same routine with schizophrenics 

Want to trace your mental health ancestry -it’s a common fact that all people with mental illness descend from gypsies and witches in a forest just outside of Bulgaria. 

We all know that people with mental health issues are not the same. Illness can happen to a diverse range of people. The most important part of this fact is they are all left handed -I should know. 

We all know that people with mental health issues are so consumed with themselves and can’t see past their own nose. This is why they mostly have goldfish for pets.

Who the hell started this myth?

I mean lets get real here, us mentally ill people also have crabs, octopus and Wildebeests as pets. 

Here’s a secret- us mentally unwell folks recognise our own kind with a secret handshake  and talk to each other in an ancient language ( borrowed and  used in the ‘minion’ films) so no one can understand us.

Actually that is bullshit again,

The truth is we all have special decode-fier rings that can translate the language of green space aliens – FACT!

New pub trivia knowledge for  you,

There is only one support group that all Swiss people will attend for Depression. Only one. 

If you want extra kudos and bonus points  

Did you know that in the  Korean  language there is no word that can be translated as ‘paranoia ?  

You should get a free round with that one. 

Heard of Xeno ? another Greek philosopher even older than Socrates.

Well, he was an actual Xenophobic – he was!  I studied Greek myth at university.

Who likes a ‘few’ drinks to calm thy self every night and possibly in the morning too? Well, don’t worry ,back in the middle ages= drinking copious amounts of alcohol was seen a prestige hobby like hunting and not an illness. 

Did you know you have more success of getting a psychiatrist to engage in conversation  if you disguise yourself as an Orange. Why? He thinks he is more likely to get all the juice from you . 

Would you like to test your knowledge on how clued up you are on mental illness? 

THE BIG QUIZ 

Content Source http://www.healthyplace.com/blogs/funnyinthehead/category/culture/

Image source Google images. 

What is a Crisis plan?

So, here we are, we have one week to go. Sometimes in spite of planning to stay on top of life stresses, we can and do go into crisis mode. But all is not lost. This part of WRAP -is how to re-gain control when you can’t look after yourself. The link to look at what we have covered in previous weeks and how to create your own wrap is here.

10 weeks of finding out what makes you tick, what you like and what you hate, what to do more of and who and what to avoid. You have found out so much about you, it makes sense that you should write your own crisis plan. 

What is a crisis plan? 

Simply put, it is a 9 step plan you create to put in a detailed plan of what you want other people to know about and what you want people who sign this agreement to follow. I will suggest you do this plan when you are well.

This is not something you should hurry. I have created a powerpoint crisis plan. you can do your plan however you wish. In the UK. the NHS is turning away from Care plan approach and to incorporate a service user-led plan such as WRAP. You know yourself better than anyone and therefore you know what how you want to be treated and what you want to do if you ever slip into crisis mode. Obviously, this is tailor-made for you. Each plan will be unique. 

The 9 parts of the crisis plan are:

  1. What you are like when you are well
  2. Indicators that other people need to take over
  3. Who takes over and who doesn’t
  4. Information on your health-care contact and medication
  5. Acceptable and unacceptable treatments
  6. Home/community care/respite plan
  7. Acceptable and unacceptable hospital facilities
  8. Things others can do that would help
  9. Things others do that don’t help
  10. A list of chores and tasks for others
  11. Indicators the the plan is no longer needed
  12. Signatures from ‘key people’

I’ve put in a lot of thought and effort into my crisis plan as  I want it to work.  This is the final product of  three months of digging deep. It is my plan to stay well and I am serious and committed to it it.

I decided to personalize mine. I have created my crisis plan with power point because I can print out however many copies I need to. There are probably more things I will add to the plan as time goes on.

 MY CRISIS PLAN

WEEK WRAP 11- ‘THE CRISIS PLAN’- CAM CLIP

It is rather a long  clip – 13 minutes.. Apologies for all my waffling.

THAT IS IT.

Be empowered. Your choices are your voice. There is nothing more empowering than your voice to be heard and for your choices/wishes to have listened and implemented

 

 

 

 

WEEK 8 WRAP

Morning all fellow bloggers and wrappers.

Week 8 down!  Here is the link to the all the other weeks covered so far. CLICK HERE  I’ve learned so much. I hope that you have got or will get as much as I’m getting out of doing this course. This week one of our highly valued groupies could not make the group so we decided to put the second part  of Action planning our triggers on hold, until next week. We focused on Early warning signs. These can be rather subtle or they can blast up seemingly from nowhere. If you have been doing this course over the weeks. You will know  that Early warning signs can and often are linked with our triggers. Sometimes in life there may be many indicators that things are not going so well, perhaps you are not coping or managing your thoughts and feelings so well.  Identifying your Early warning signs can help you from going into full crisis mode.

I found this session tough as I have never really looked at my early warning signs that may off set my mental health- negatively. If you have one or two supportive friends or family members, they can help you identify you EWS. Sometimes another persons perspective and how they experience your mental health- good and bad is something you can’t identify because you are in the ‘thick of it’ so to speak. Their view is external to your own. So it might just be worth asking someone what they think are your EWS.

EWS are  usually thoughts and emotions that are going on inside. They are internal and seem to have nothing to do with a distressing  situation. Here is a good way to see how EWS are related. Imagine that your mind is a bucket.  From day to day you will come across many different stressful situations that fill your bucket.

So as an example: Your car breaks down- the bucket fills up a bit. You have a bad day at work, the stress bucket fills even more. Your child’s school call you in to discuss behaviour issues. The bucket is nearly brimming full. Then your partner accidentally breaks your favourite coffee mug. You bucket over flows. You then  go crazy at your partner. Perhaps you shout at  him or her and break down crying. It can seem like the coffee mug is the one thing that tips you into a negative mind state/crisis mode but as the diagram shows; it is an accumulation of events that fills up the bucket,  until it is so full, that it seems something quite small can tip you over. This is why it is always important to recognize your Early warning signs. You can put in place a tap to drain the water (an action plan) so that your bucket (stress levels) never reach that tipping point.

Solution+Focussed+Stress+Bucket


 MY LIST OF EARLY WARNING SIGNS

  1. I stay up until the birds are tweeting working on projects
  2. I get irritable
  3. I become overly obsessive with cleaning, my weight, everything.
  4. I miss taking my medication or stop using it 
  5. I cut down on my food/fluid intake
  6. I over exercise
  7. I’m unable to see anything else that is going on around me that is outside of my own problems
  8. Avoidance- people, places, things. emotions
  9. I go onto auto pilot- I can’t stay in the present moment. I look to the past or to the future. I  find it difficult to be in the present
  10. I isolate myself from people even family and lose friends
  11. I’m not able to give my full attention to my family
  12. I become focused on de cluttering my home (even thought it isn’t)
  13. I lose my sense of humour
  14. I’m resistant to all affection
  15. I focus on the negatives in my life. My ‘silver lining’ mantra disappears
  16. I trawl through social media websites comparing my entire life with the lives of what social media website users choose to present to the world and how they wish to be portrayed. I lose sight that this is only one dimension to their lives. 

 Brilliant!  What  do I  do now? Unlike triggers, where I would need to make an action plan for each one. When it comes to action planning for my EWS I only need one plan. So here is a comprehensive list of what I must do if I do start to experience any EWS. It would be a good idea to go back to  your WELLNESS TOOL BOX  and try any other techniques that I/ you have learned over these two months. download (6)

Here is my list

  1.  not over blog/write
  2. Disconnect from all technology
  3. carry on volunteering/working
  4. enjoy and give my full attention to ‘Date nights’ with my partner
  5. Spend more time with family/ friends-especially my daughter 
  6. Book to go do something I enjoy. It could be something as simple as watching stand up comics at home or  going to the theatre, cinema etc.
  7. Meet up for coffee with family and friends
  8. Exercise for no more than  an hour and a half
  9. Lay back and chill and listen to my favourite music
  10. Communicate or at least try to communicate my thoughts and feelings no matter how jumbled they may come out 
  11. have a clear out at home- don’t go over board
  12. face the day
  13. Keep in contact with my C.P.N.
  14. Use mantra’s and positive affirmations
  15. tell myself that ‘whatever happens I can handle it’
  16. Look for my silver lining
  17. Be kind to myself- a bit of TLC – go for a manicure, facial, massage
  18. RING MY LOCAL SAMARITANS      if I feel there is no one else I can speak with 
  19. A great technique to use is to alter my physical space which automatically alters my head space- it can be a simple as getting out of bed.
  20. Be creative- read books, write, paint, draw, do crafts
  21. Try the technique I describe in my video clip of week 8.
  22. Another good technique is this:

If you have a negative thought. Here is an example.

‘ I cannot cope.’

Write that thought down.

‘I cannot cope’

Notice that you have written done the thought

‘ I cannot cope’

The aim of this technique is that by writing the thought down you create a mental distance from it. It becomes not a fact but just a thought. 

Finally I would just like to add and remind people of the 5 key concepts of WRAP. Another exercise you can do is based around these 5 key concepts. 

HOPE. – write down  one experience from your life that gives you hope for the future.

PERSONAL RESPONSIBILITY -Write down one way that you take personal responsibility for your life.

EDUCATION- Write down something you have learnt about yourself on this journey.

SELF ADVOCACY- Write down one area of your life or situation where you would like to assert yourself more and a step you could take to achieve this. 

 SUPPORT- write down the name of one person who supports you and how they d that. 

If you feel this is a tricky  exercise and need an example. I will gladly use my examples. All you have to do is comment ‘EXAMPLE’ 

That is it for week 8. Go away and feel empowered. You are creating a powerful plan to help you in every life situation you face. 

 

Why do I do this to myself?

Then again, Why not ? A small update on the NaNoWriMO front.

I have got my achievement badge of 10 000 words. Oh yeah! It’s pretty organic and rough but there is a story down. It is tangible and there is shit going on in it that may appeal to some one other than my characters sometime in my future life. I don’t know how some  writers  who plan every detail of their character’s tastes, shoe size -temperament etc. ever get around to writing and finishing a novel. I’m not trying to big myself up but I guess I need to be that person who pats herself on the back sometimes.  Aint No-body who  is gonna do it for you.This writing thing shows commitment. Doing challenges like this adds character and reveals another layer of  our highly complexed selves, that is more interpretable to ourselves and the world and people who live around us . At least, this is what I think it does for me. So 20 days to go  and 40 000  coherent linked up  words to write and make into a story.

Maybe my writing is worthy of some praise- then again- maybe not. At-least I’m putting myself out there. Getting out of my safety zone. Speaking/typing  of which, I have only gone and said I will stand up in front of a bunch of people next week and briefly talk to them about Anti-stigma and mental health. I hate talking in crowds. I’m more of a one on one sort of gal. There is only one way to conquer the fear of losing my train of thought when I get up and start my mini speech; and that is to confront it head on. Oh and make notes. tee hee!

Yeah, cos this will really catch on and be a hit right?

Yeah, cos this will really catch on and be a hit right?

Wing it until you make it.’

Not a unhealthy quote to live by.

That reminds me! I need to create a mantra for myself -to big myself up for my mini speech and be a credible person to work with in a work shop. Okay. thinking of a mantra…

” I AM A GREAT PUBLIC SPEAKER AND I AM AN ASSET TO THIS WORKSHOP”  – my mantra until next wed.

I’m rolling with it. I’m finding my place and it’s exciting and terrifying. I was a brilliant travel consultant and had loads of confidence a few years ago. I was good in every job I took on. I became ill again and I got up again. Never stop getting up.  I’m not about to let my side down now or ever. The one problem I do have is, there is so much I want to do but I am only human and can only work  within the 24 hour day structure. The main thing in is my mental health and physical health is good. The amount of pressure and stress I am putting on myself is not insurmountable. I’m having a blast!

P.S. no cocktails until Christmas (  apologies for actually bringing this word up as we are still in November- may I get no orange and half a lump of coal in my sack . It is time to detox the natural way. I am partial to a green tea and slice of lemon in hot water most days and the writer in me demands coffee. I am healthy therefore I must have one vice….