Despite some of my best efforts over the last few weeks to improve my mental well-being, I have slightly given into my mind and am now off work with depression and anxiety. I have already taken two weeks and the doctor has just signed me off for two more weeks. I have set myself the challenge to try to get better enough within the next couple of weeks so that I can make some good decisions and move on.
So to begin my race against time I have put some rules in place. I need these rules to keep me on track and stop me from descending further into my symptoms of depression and anxiety. As I am able to be disciplined in some areas of my life I see no reason why I can’t strengthen this in times which are more unpredictable. I also recognise some of the symptoms of depression and anxiety could start to become the cause – for example lying in bed all day is enough to make anyone feel depressed!
So rule number one is Rules and Rhythm
I have several rules but it is important that I start by getting up and on with life everyday even when it feels really difficult. So I am committed over the next few weeks to get up by 8 o’clock every morning. I have also banned myself from eating and drinking in bed. Not even a cup of tea. This increases the getting up incentive and generally once I am up, I am up. So getting up at a reasonable time, an easy task for some, but when you feel daunted by the world and what the day has to offer it seems easier to stay in bed and listen to Women’s Hour on the radio. So every weekday morning I am up and eating breakfast with my children. This is something I didn’t do latterly when I was working. I hid in my room until the last moment and then left the house in a flurry of forgotten keys and half marked essays. This also means that I am tired at the end of the day rather than slowly shifting my sleep patterns to late mornings and sleepless nights. I am also not allowed to sleep during the day, irrespective of how bad the previous night has been.
This also ties in nicely with the second part of rhythm to keep on eating normally. In the past when I have been struggling I have been tempted to stop eating, resort to only toast based meals and drink more. This time I am going to eat properly, not drink alcohol excessively (I actually drink very little usually) and limit my caffeine intake. This is important for me
because both really increase my anxiety levels. Like the sleep patterns this means that I sit down to meals hungry so I eat better and feel more satisfied by the meal. I think that one of the symptoms of depression which is most upsetting is the numbness and lack of interest in the world. By allowing myself to feel tired and encouraging myself to feel hungry I lose some of the numbness and I feel more in tune with my body.
So far I am doing very well with this in as much as I am following the rules for the most part. Yesterday was a very flat day and in addition to eating breakfast in bed, I also resorted to lying down during the day. I didn’t sleep, I just lay feeling agitated and miserable in a darkened room. The net result was I felt worse than ever. I really do need to bully myself into getting better.
My second rule is Fresh Air and Natural Light
This is pretty obvious not least because my low periods do seem to fall more in winter than in summer months and the benefits of fresh air and natural light are well documented. However, as with many things which we know rationally are good for us, actually implementing them into our lives is somehow trickier. Unlike the Rhythm rule, this rule I made was more wishy-washy i.e. I thought that I needed to have more fresh air and natural light in my life but I didn’t really set any parameters for myself. That, however, is about to change. For me to follow rules they need to be very strict and very prescriptive. So I have not really succeeded in this except that I have slept with my window open ever night. This has been life changing in terms of the quality of my sleep. I fully accept that there are placebos at work in many things and this might be one of them, however, it is free (our heating is off at night so it doesn’t impact on the thermostat and I shut the window as soon as I wake up when the heating comes back on), it requires very little discipline and it doesn’t impact on anyone else. I noticed over the summer how well rested I felt after sleeping in our camper van, regardless of the number of hours of sleep I had. I accept that I was on holiday and therefore less anxious but we camped through the most ferocious thunderstorms in France and my youngest daughter was worryingly ill for two nights. Even so, with less than 5 hours sleep I was able to fully function. I am under no illusions that there were many factors at play here. However, since returning home I have employed the open window technique and I feel less sluggish in the morning. Also at the weekend I turn the heating off so that it doesn’t come on at 6.45am. Everyone in the household has benefitted from an extra hour of cool sleep.
The natural light rule is harder. During the winter when you work inside it is fairly easy to go from one artificially lit room to another without seeing the world and communing with nature. I didn’t put set daily requirement into place to fulfil this and so I failed somewhat. However, now I have structured the rule to make it easier to follow and tick off the list. I now aim to spend 30 minutes a day in natural daylight. On a bad day this can be in my garden, hidden from ‘the baddies.’ On a good day it would involve a walk in the countryside. We are very lucky to sandwiched between some beautiful woodland and the sea (it is really a river estuary but it is sea-like enough for me.) If I look out of my window I can see the evergreen oaks in all their majesty and this is very grounding for me. I have failed to achieve my natural light target for today but there is still time. Sometimes the weather is off putting and I feel the cold through to my bones. Even though experience has taught me that proper cold weather gear eliminates that, I still place it as an obstacle to getting out. Over the Christmas holidays, as a family, we put on our waterproof trousers and ski-gloves (not that I ski, I just have very cold hands ) and walked as if it were a spring day. There is nothing like a cup of tea and a piece of cake following a blustery walk to make you feel alive. Our children were worn out and invigorated at the same time. I am now going to pause from my writing to achieve this rule for the day.
And done! I have successfully swept and raked the garden for 30 minutes. The added bonus of some vigorous exercise is also paying off, which brings me onto rule number 3.
Rule number 3 Exercise
This feels a bit trickier to pin down to a daily rule. I simply cannot be bothered to exercise everyday and I don’t think that it is realistic, especially when I return to work. However, I am under no illusion as to the benefits both physically and mentally of regular exercise. Also I think that it is worth considering how the daily rules can double up. So spending 30 minutes outside in the daylight maybe could be combined with exercise rather than coffee. Currently I exercise twice a week for an hour outside. One is a vigorous cardio tennis session. The other is a lesson, which is less vigorous but still active. If I then add in a walk a weekend and some yoga (which is part of my rule 5) I might just achieve some form of physical activity everyday. I think it is okay just to do 15 minutes of yoga style stretching. It is free, relatively painless and can be done in my pyjamas.
The mental health benefits of exercise are so well document that I need little to convince me to include it in my rules, however, it does require some motivation and I have to rely on other factors to make me do it. The first pressure I put on myself is a financial one, which works well for me because I can’t stand waste and to be honest I am a bit tight with money. I paid for all my cardio tennis sessions up front, which worked out a lot cheaper, and adds some extra incentive. If I have paid for it I am jolly well going to do it. The second tactic I employ on the exercise front is guilt. I have my lesson with a friend and if I don’t go she can’t play either. Whilst I am happy to let myself down, letting down a friend is too much for me. It works particularly well because the friend in question would never let me down, she is very emotionally buoyant (which provides a sense of purpose and well-being to the world) and I am a little bit scared of her.
The stretches and the walking do require more discipline because they are free and not at a set time. As an aside, I generally feel that when anything is restricted to a specific time I find it much easier to do. The iplayer has been disastrous for me on this front. Whereas I used watch things as and when they were on, I now feel that I can do it anytime, and more often than not end up missing it altogether. Exercise is the same. The weekend can easily come and go with no walk under-taken. I need to rethink strategies here.
Rule number 4 Add Order to the Chaos
Over the years, when I have struggled with my mental health problems, all other things seem to rapidly tumble into chaos. This is from the minutiae such as forgetfulness, not knowing my left from my right, being unable to spell things, to the general chaos which ensues from low level depression and anxiety. Normally I live with unmade beds, un-ironed clothes and washing up piled around the sink. I am a slob of the first degree, albeit a high function slob who leaves the house with relatively clean children and brushed hair. However, my house tells a different story and at the end of every week the chair in my bedroom is a monument to all the outfits I have worn that week complete with knickers and socks inter-twined. However, when my mind is less stable I find the lack of order very upsetting. So my rule for applying order is about regaining control in the areas which feel least chaotic, ie my surroundings. Again nebulous rules applied to a messy family home would be unachievable and require far longer than two weeks to implement. I have opted for a few key areas to focus on: make my bed (sounds simple and would probably horrify many people that this is not on my usual list of chores, but here I am anonymous and therefore honest.) Clear the surface after a meal and finally write everyday. I read an interesting piece of research on adding clarity to your thoughts which suggested that talking (unless guided by a trained expert i.e. therapist) added to the general chaos of your thoughts, whereas writing adds a sense of order. I am in the learning business (teacher) and should be interested in how this might impact on my teaching, but at the moment, quite frankly, I am only interested in the benefits to my own mental well-being.
The writing is obviously key to breaking some of the circular nature of my thoughts. If I write things down it feels as if I have given the thoughts due care and consideration and am able to leave the ideas outside of my head. Before writing them they tumble around tormenting me. This is definitely a daily requirement. I have chosen to blog because it feels like it is of our time, but in the past I have written endless diaries.
All these rules are relatively easy to achieve and review. I need to write everyday after I have made my bed and done the washing up. It is nice to go into my room and see a neat bedspread (I need several layers of bedclothes with my fresh air at night rule) where I previously would have seen a scrumpled duvet and a wet towel. It also feels satisfying to get into a well-made bed at the end of the day.
Rule number 5 is about Living in the Moment
This idea is very ‘in vogue’ I know, but I have only just heard about it. It was first introduced to me by a few friends before the doctor also told me about it and, following some thorough internet research, I decided to give it a go. Unlike some of the other areas which I had always recognised as helpful when dealing with symptoms of depression this was completely new to me. I have done yoga in the past, although it has always been church hall style yoga. There was very little meditation involved and I was always pleased if I could get through with a bit of a chat and my pelvic floor muscles not letting me down. However, I am now really sold on mindfulness meditation.
The concept of it really made sense to me, in that I mainly live in the future. My anxiety is centred around constant, unrelenting worry about what the future might bring and how I can shape my path through life. To achieve this I become embroiled in endless hours of research into the jobs for me, houses for the family, schools for the children. I act on none of this research, paralysed by an inability to make a decision. My thoughts are based on the utterly unhelpful assertion that things will be better in the future if I make good decisions. This slightly presupposes that things are not good now, which is clearly not true. I live an idyllic lifestyle in many ways: I work part-time in a school, surrounded by fabulous colleagues (teachers in all their quirky glory), with virtually no commute. My husband is relatively well-paid and largely lovely. We have two fabulous, healthy children and we can pay all the bills. We have no worries and yet, due to my erratic mental health, anyone would think we live in a constant state of crisis. I see now that being at peace in the moment is vital for any long-term improvement. The official NICE findings suggest that Cognitive Behavioural Therapy Mindfulness has a similar success rate in treating recurrent depression as anti-depressants. This seems a good enough reason to give it a go.
I have managed to find someone who can help me to practise mindfulness in all areas of my life. In addition to some one-to-one sessions he has also given me a dropbox guided meditation session which I can access from home. When I am in his nice peaceful room and I am a captive audience, I find it very helpful and relatively straight-forward. However, once back at home, I find it very hard to sit for long enough to do the 15 minute session. To try to discipline myself into achieving the mindfulness rule I have to quantify it. I need to practise 15 minutes three times a day. Because I am off work at the moment I will do one session after the children leave for school (definitely before 9.30) one session in the lull of the afternoon – always a very bad time for me and one before bed after my Pyjamas Yoga. To be honest, I failed miserably to do this today, but as Anne of Green Gables says ‘ tomorrow is another day, with no mistakes.’ So I am not going to be too down-hearted.
In amongst the mindfulness I am going to try to find merit in the mundane. As life has become busy I have started to outsource some of the more mundane tasks in my life. This is everything from the obvious such as getting a cleaner when I went back to work, to the ironing, the shopping (all online now) and even reading bedtime stories. The final activity is only outsourced as far as my husband and my mother-in-law but even so…I want to reclaim some of these tasks and enjoy the simplicity of them. At the risk of sounding trite, I want to find the benefits in these activities, for example I really enjoy weeding and ironing should be as satisfying. Likewise I feel very satisfied by nit-combing the children’s hair. It is monotonous but it has a rhythm to it and I can bond with the children, in between their shrieks of pain and protestation.I want to replicate this in other activities.