It's All In Your Head

betterthandarkchocolate:

Depression is more than just a low mood - it’s a serious illness. While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time and often without reason. People with depression find it hard to function every day and may be reluctant to participate in activities they once enjoyed. Depression is one of the most common of all mental health problems. One in five people experience depression at some stage of their lives.Major depression is a serious medical illness that should be distinguished from normal temporary feelings of sadness after a loss, such as the death of a relative or friend.

Most people assume that depression is caused simply by recent personal difficulties. Depression however, is often caused by the mix of recent events and other longer-term or personal risk factors.

Research indicates that ongoing difficulties, such as long-term unemployment or living in an abusive or uncaring relationship, are more likely to cause depression than recent life stressors. Depression can also run in families and some people will be at increased genetic risk. However, this doesn’t mean that you will automatically become depressed if a parent or close relative has had the illness. Life circumstances are still likely to have an important influence on your chances of becoming ill.

Listed below are some symptoms of depression:

• Feeling sad or empty
• Decreased interest or pleasure in activities
• Appetite change with weight loss or weight gain
• Decreased or increased sleeping
• Fatigue or loss of energy
• Feeling worthless or guilty
• Difficulty thinking or concentrating
• Recurrent thoughts of death or suicide
• Moodiness that is out of character
• Finding it hard to take minor personal criticisms
• Increased irritability and frustration
• Increased alcohol and drug use
• Staying home from work or school
• Increased physical health complaints like fatigue or pain
• Being reckless or taking unnecessary risks (e.g. driving fast or dangerously)
• Slowing down of thoughts and actions

Treatments:

Medications—Several types of antidepressant medications have been shown to be effective for depression, but they must be taken for several weeks before they begin to work.

Psychotherapy—Several kinds of “talking therapies” have also been shown to be effective for depression. They involve evaluating and changing the thoughts, attitudes, and relationship problems that are associated with depression.

Bright light—Daily exposure to bright light can be helpful for seasonal depression.

Electroconvulsive therapy—A series of treatments involving passage of electric current through the brain while the patient is under anesthesia can often relieve even severe depression. These treatments are usually given about 3 times per week for several weeks.

Anyone who is experiencing symptoms of depression should be evaluated by a doctor. Although individuals with depression often feel that nothing can help them, effective treatments are available. Evaluation and treatment are particularly important to prevent suicide. Depression is the most common cause of suicide.

mentalillnessmouse:

A comfort box is a great simple idea that you can try at home. A comfort box is a box which you can fill with things that relax you or calm you. Bags and backpacks can also make great portable alternatives to an actual box.

Here are some possible things a comfort box or bag could include:

• Your favourite chocolate or candy
• Stuffed animals or toys
• Your favourite Books or poems
• Colouring kits or drawing materials
• A journal
• Play Doh
• Dummies
• A soft blanket
• Non triggering films or TV series
• Comfort food recipes
• Playlists of soothing music
• Bath or shower items (bath bombs etc)
• Scented candles
• safety plan printable cards
• Bubble wand
• Ear plugs
• Body lotions
• Pictures of loved ones and/or pets
• Herbal tea
• Stress ball
• Relaxation or meditation exercises or audios  
• Old birthday cards
• Friendship bracelets or recovery bracelets
• Cute dollhouse pieces/miniatures
• Dreidels/tops
• Lockets with comforting things inside
• Sweet smelling chapstick and lotion
• Colorful sharpies
• pillow spray which can be bought at bath and body works

Do you have something that calms or relaxes you that you would place in a comfort box that isn’t on this list? Please feel free to leave a message in our inbox and we will update the list.

betterthandarkchocolate:

This InfoPax is designed to provide you with some information about panic attacks and panic disorder and suggested strategies for how you can manage your panic and anxiety.  It is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

Modules:

• Module 1: Overview of Panic
  This module describes panic attacks and panic disorder and looks at the symptoms of panic. PDF document: 268kb. Updated 22nd June, 2004.

• Module 2: More About Panic 
  The aim of this InfoPax module is to provide you with some more detailed information on how panic attacks actually develop. This module will also describe how panic attacks develop into panic disorder and what treatment strategies may be useful. PDF document: 180kb. Updated 22nd June, 2004.

• Module 3: The Thinking-Feeling Connection
  This module describes automatic thoughts and explores how thoughts influence feelings. PDF document: 172kb. Updated 22nd June, 2004.

• Module 4: The ABC’s of Thinking and Feeling
  This module explores how you can use a thought diary to monitor the unhelpful thoughts that can lead to how you feel about a particular situation. PDF document: 279kb. Updated 22nd June, 2004.

• Module 5: Unhelpful Thinking Styles
  This module describes a number of common unhelpful thinking styles that can lead to negative emotions. PDF document: 240kb. Updated 22nd June, 2004.

• Module 6: Detective Work and Disputation
  Module 6 explores how you can examine and challenge unhelpful thoughts by expanding the thought diary described in Module 4. PDF document: 220kb.  Updated 22nd June, 2004.

• Module 7: Evaluation and balanced thinking
  This module describes how you can summarise how you have challenged unhelpful thoughts by producing a balanced thought. PDF document: 256kb. Updated 22nd June, 2004

• Module 8: Core Beliefs
  Core beliefs are often at the root of unhelpful thoughts that are particularly difficult to change. This module looks at core beliefs and how to change them. PDF document: 199kb.Updated 22nd June, 2004.

• Module 9: Coping with Physical Alarms - Exposure Part 1
  The aim of this InfoPax is to give you information about how to challenge your beliefs about panic symptoms by actually experiencing them. Research has shown that this is particularly important in being able to successfully overcome panic symptoms and distress about panic symptoms. PDF document 225kb. Updated 22nd June, 2004.

• Module 10: Coping with Physical Alarms - Exposure part 2
  The aim of this InfoPax module is to give you information about exposure to activities and situations in which you are worried that panic attacks might occur. PDF document: 340kb. Updated 22nd June, 2004.

• Module 11: The Calming Technique
  This module describes how you can reduce your anxiety by gaining control of your breathing. PDF document: 243kb. Updated 22nd June, 2004.

• Module 12: Self Management
  This final module describes how to maintain gains and continue the progress that has been made throughout the previous modules. PDF document: 213kb. Updated 22nd June, 2004.

betterthandarkchocolate:

Mindfulness in your morning routine

Pick an activity that constitutes part of your daily morning routine, such as brushing your teeth, shaving, making the bed or taking a shower. When you do it, totally focus attention on what you’re doing: the body movements, the taste, the touch, the smell, the sight, the sound and so one. Notice what’s happening with an attitude of openness and curiosity. For example when you’re in the shower, notice the sounds of the water as it sprays out of the nozzle, as it hits your body, and as it gurgles down the drain. Notice the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs. Notice the smell of soap and shampoo, and the feel of them against your skin. Notice the water droplets on the wall or shower curtain, the water dripping down your body and steam rising upwards. Notice the movements of your arms as you or scrub or shampoo. When thoughts arise, acknowledge them, and let them come and go like passing cars. Again and again, you’ll get caught up in your thoughts. As soon as you realize this has happened, gently acknowledge it, not what the thought was that distracted you, and bring your attention back to the shower.  

Mindfulness of Domestic Chores

Pick an activity such as ironing clothes, washing dishes, vacuuming floors= something mundane that you have to do to make your life work- and do it mindfully. For example, when ironing clothes, notice the colour and shapes of the clothing, and the patterns made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movements of your arm and your shoulder. If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge it, let them be, and bring your attention back to what you’re doing. Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you and bring your attention back to your current activity.

Mindfulness of pleasant activities

Pick an activity you enjoy such as cuddling with a loved one, eating lunch, stroking the cat, playing with the dog, walk in the park, listening to music, having a soothing hot bath and so on. Do this activity mindfully: engage in it fully, using all five of your senses, and savour every moment. If and when your attention wanders, as soon as you realize it, note what distracted you and re-engage in whatever you’re doing. 

From: ACT made simple by Dr Russ Harris

mentalillnessmouse:

In the case that you need medication and cannot afford it, check out needymeds and the medicine program which offer free or really discounted meds for people who need them. Also, check out this post.

For therapy, look around your area for group sessions, which tend to cost less than one-on-one sessions with a therapist/counsellor. 

Use psychology today or therapist-finder to find therapists in your area and ask them about their rates. There are some therapists [especially those who are doing well financially] that will offer “sliding rates” where they will accept cash payments on a scale that depends on your current financial situation. Not all therapists or counselling providers offer this though so check around and call local crisis centers or your insurance provider [if you have one]

If you do not have issue with going to a church or religious institution for counselling/therapy…. your church or synagogue [or other institution] could put you in touch with a pastoral counselling program. Certified pastoral counselors, who are ministers in a recognized religious body, have advanced degrees in pastoral counseling, as well as professional counseling experience. Pastoral counseling is often provided on a sliding-scale fee. For more information check out the American Association of Pastoral Counselors.

Another thing to try are community health or community mental health centers. Like the above-mentioned places, fees are on a sliding scale based on income.

Try to connect with groups like mentalhealthamerica, which provide services and resources at a low cost. They also help people navigate the health system and problem solve. 

Also keep in mind that at large research universities, they often have counselling available for students and others at low costs or, again, on sliding scales.

Check out a women’s shelter or crisis center in your area for additional specific resources and information on free support or self help groups. These shelters and centers should also have information on people of low income or in bad financial situation.

Stay strong you all!

There is help and hope out there. And there are always free online support groups [and our ask box is always open]

be kind to yourselves <3 and don’t hesitate to ask for help! you’re all worth it ~

-safet 

Here are also some USA based resources I have found:

• Centers for Medicare and Medicaid Services (CMS) The Center for Medicare and Medicaid Services is a federal agency responsible for administering Medicare, Medicaid, State Children’s Health Insurance (SCHIP) and several other programs that help people pay for health care.
• Healthcare Services Locator The Health Resources and Services Administration (HRSA) provides a Health Center Database for a nationwide directory of clinics to obtain low or no-cost healthcare.
• The Partnership for Prescription Assistance The Partnership for Prescription Assistance helps qualifying patients without prescription drug coverage get the medicines they need through the program that is right for them. Many will get their medications free or nearly free.
• Benefits for People with Disabilities The Social Security and Supplemental Security Income disability programs are the largest of several Federal programs that provide assistance to people with disabilities.

betterthandarkchocolate:

This InfoPax is designed to provide you with some information about bipolar disorder and suggested strategies for how you can manage your mood.  This information package is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended.  Each module includes information, worksheets, and suggested exercises or activities.

Modules:

• Bipolar Programme Information
  This Flyer provides you with information about and how to be referred to the Bipolar Disorder Programme at CCI.

• Module 1: Overview of Bipolar Disorder
  This module describes the symptoms and diagnosis of bipolar disorder. It also provides information about the causes of bipolar disorder and the stress-vulnerability model. PDF document: 293kb.

• Module 2: Treatment Options
  Module 2 provides an overview of the different types of treatment often used with bipolar disorder. PDF document: 188kb.

• Module 3: Self Monitoring for Relapse Prevention
  This module describes how to monitor symptoms, how to identify early warning signs, and how to develop a plan of action to prevent future relapses. PDF document: 299kb.

• Module 4: Behavioural Strategies for Managing and Preventing Depression
  This module describes how to increase activity levels, particularly fun activities. PDF document: 150kb.

• Module 5: Cognitive Strategies for Managing and Preventing Depression
  Module 5 examines how thoughts influence feelings and explores how to use a thought diary to improve feelings associated with depression. PDF document: 233kb.

• Module 6: Cognitive Strategies for Preventing Mania
  This module explores the cognitive changes that occur in mania and how to use a balance sheet to examine unhelpful thoughts that occur during mania. PDF document: 173kb.

• Module 7: Behavioural Strategies for Preventing Mania
  Module 7 describes behavioural strategies to incorporate into early intervention plans, such as developing a weekly activity schedule, as well as organising and prioritising ideas. PDF document: 233kb.

• Module 8: Coping with Psychosocial Stressors and Self Management
  This final module describes the problem solving process and how to identify resources to cope with stressors. It also describes how to summarise the strategies learned from other modules to develop a self management plan. PDF document: 304kb.

betterthandarkchocolate:

This information package is designed to provide you with some information about distress intolerance and suggested strategies for managing distressing or uncomfortable feelings more effectively. This information package is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended.  Each module includes information, worksheets, and suggested exercises or activities. 

Modules:

• Module 1: Understanding Distress Intolerance
  This module defines what is meant by distress intolerance, and provides general information about negative emotions.  It considers how our negative beliefs about distress and the methods we use to escape our distress, keep distress intolerance a problem in the long term.  PDF document: 352kb. Updated 8 June 2012.

• Module 2: Accepting Distress
  This module highlights the importance of negative emotions to our survival, and that our emotions are not permanent but are ever changing experiences.  The module focuses on learning to tolerate distress by accepting our negative emotions, which is a skill one can develop via mindfulness practice. PDF document: 277kb. Updated 8 June 2012.

• Module 3: Improving Distress 
  This module explores ways you can improve your distress, by acting opposite to your urge to escape the distress, and participating in activities that are either activating or soothing. Guidance on how to solve problems that may be causing distress is also addressed.  PDF document: 332kb. Updated 8 June 2012.

• Module 4: Tolerating Distress
  This final module brings the strategies from this information package together by developing an individualised Distress Tolerance Action Plan.  Ways of regularly applying this plan are reviewed, with the aim of developing a sense of emotional wellbeing. PDF document: 326kb. Updated 8 June 2012.

mentalillnessmouse:

A comfort box is a great simple idea that you can try at home. A comfort box is a box which you can fill with things that relax you or calm you. Bags and backpacks can also make great portable alternatives to an actual box.

Here are some possible things a comfort box or bag could include:

• Your favourite chocolate or candy
• Stuffed animals or toys
• Your favourite Books or poems
• Colouring kits or drawing materials
• A journal
• Play Doh
• Dummies
• A soft blanket
• Non triggering films or TV series
• Comfort food recipes
• Playlists of soothing music
• Bath or shower items (bath bombs etc)
• Scented candles
• safety plan printable cards
• Bubble wand
• Ear plugs
• Body lotions
• Pictures of loved ones and/or pets
• Herbal tea
• Stress ball
• Relaxation or meditation exercises or audios  
• Old birthday cards
• Friendship bracelets or recovery bracelets

Do you have something that calms or relaxes you that you would place in a comfort box that isn’t on this list? Please feel free to leave a message in our inbox and we will update the list.

mentalillnessmouse:

In the case that you need medication and cannot afford it, check out needymeds and the medicine program which offer free or really discounted meds for people who need them. Also, check out this post.

For therapy, look around your area for group sessions, which tend to cost less than one-on-one sessions with a therapist/counsellor. 

Use psychology today or therapist-finder to find therapists in your area and ask them about their rates. There are some therapists [especially those who are doing well financially] that will offer “sliding rates” where they will accept cash payments on a scale that depends on your current financial situation. Not all therapists or counselling providers offer this though so check around and call local crisis centers or your insurance provider [if you have one]

If you do not have issue with going to a church or religious institution for counselling/therapy…. your church or synagogue [or other institution] could put you in touch with a pastoral counselling program. Certified pastoral counselors, who are ministers in a recognized religious body, have advanced degrees in pastoral counseling, as well as professional counseling experience. Pastoral counseling is often provided on a sliding-scale fee. For more information check out the American Association of Pastoral Counselors.

Another thing to try are community health or community mental health centers. Like the above-mentioned places, fees are on a sliding scale based on income.

Try to connect with groups like mentalhealthamerica, which provide services and resources at a low cost. They also help people navigate the health system and problem solve. 

Also keep in mind that at large research universities, they often have counselling available for students and others at low costs or, again, on sliding scales.

Check out a women’s shelter or crisis center in your area for additional specific resources and information on free support or self help groups. These shelters and centers should also have information on people of low income or in bad financial situation.

Stay strong you all!

There is help and hope out there. And there are always free online support groups [and our ask box is always open]

be kind to yourselves <3 and don’t hesitate to ask for help! you’re all worth it ~

-safet 

Here are also some USA based resources I have found:

• Centers for Medicare and Medicaid Services (CMS) The Center for Medicare and Medicaid Services is a federal agency responsible for administering Medicare, Medicaid, State Children’s Health Insurance (SCHIP) and several other programs that help people pay for health care.
• Healthcare Services Locator The Health Resources and Services Administration (HRSA) provides a Health Center Database for a nationwide directory of clinics to obtain low or no-cost healthcare.
• The Partnership for Prescription Assistance The Partnership for Prescription Assistance helps qualifying patients without prescription drug coverage get the medicines they need through the program that is right for them. Many will get their medications free or nearly free.
• Benefits for People with Disabilities The Social Security and Supplemental Security Income disability programs are the largest of several Federal programs that provide assistance to people with disabilities.

betterthandarkchocolate:

Social anxiety disorder treatment #1: Challenge negative thoughts

Social anxiety sufferers have negative thoughts and beliefs that contribute to their anxiety. If you have social anxiety disorder, or social phobia, you may find yourself overwhelmed by thoughts like:

“I know I’ll end up looking like a fool.”

“My voice will start shaking and I’ll humiliate myself.”

“People will think I’m stupid.”

“I won’t have anything to say. I’ll seem boring.”

Challenging these negative thoughts, either through therapy or on your own, is one effective way to reduce the symptoms of social anxiety disorder. The first step is to identify the automatic negative thoughts that underlie your fear of social situations. For example, if you‘re worried about an upcoming work presentation, the underlying negative thought might be: “I’m going to blow it. Everyone will think I’m completely incompetent.”The next step is to analyze and challenge them. It helps to ask yourself questions about the negative thoughts: “Do I know for sure that I’m going to blow the presentation?” or “Even if I’m nervous, will people necessarily think I’m incompetent?” Through this logical evaluation of your negative thoughts, you can gradually replace them with more realistic and positive ways of looking at social situations that trigger your anxiety.

Social anxiety disorder treatment #2: Learn to control your breath

Many changes happen in your body when you become anxious. One of the first changes is that you begin to breathe quickly. Overbreathing throws off the balance of oxygen and carbon dioxide in your body—leading to more physical symptoms of anxiety, such as dizziness, a feeling of suffocation, increased heart rate, and muscle tension. Learning to slow your breathing down can help you bring your physical symptoms of anxiety back under control.

Social anxiety disorder treatment #3: Face your fears

One of the most helpful things you can do to overcome social anxiety disorder, or social phobia, is to face the social situations you fear rather than avoid them. Avoidance keeps social anxiety disorder going. While avoiding nerve-wracking situations may help you feel better in the short term, it prevents you from becoming more comfortable in social situations and learning how to cope. In fact, the more you avoid a feared social situation, the more frightening it becomes. Avoidance may also prevent you from doing things you’d like to do or reaching certain goals. For example, a fear of speaking up may prevent you from sharing your ideas at work, standing out in the classroom, or making new friends.

Challenging social anxiety one step at a time

While it may seem impossible to overcome a feared social situation, you can do it by taking it one small step at a time. The key is to start with a situation that you can handle and gradually work your way up to more challenging situations, building your confidence and coping skills as you move up the “anxiety ladder.”For example, if socializing with strangers makes you anxious, you might start by accompanying an outgoing friend to a party. Once you’re comfortable with that step, you might try introducing yourself to one new person, and so on.

Social anxiety disorder treatment #4: Build better relationships

Actively seeking out and joining supportive social environments is another effective way of tackling and overcoming social anxiety disorder or social phobia. Take a social skills class or an assertiveness training class. These classes are often offered at local adult education centers or community colleges.Volunteer doing something you enjoy, such as walking dogs in a shelter, or stuffing envelopes for a campaign — anything that will give you an activity to focus on while you are also engaging with a small number of like-minded people. Work on your communication skills. Good relationships depend on clear, emotionally-intelligent communication. If you find that you have trouble connecting to others, learning the basic skills of emotional intelligence can help.

Social anxiety disorder treatment #5: Change your lifestyle

While lifestyle changes alone aren’t enough to overcome social phobia or social anxiety disorder, they can support your overall treatment progress. The following lifestyle tips will help you reduce your overall anxiety levels and set the stage for successful treatment:

• Avoid or limit caffeine. Coffee, tea, caffeinated soda, energy drinks, and chocolate act as stimulants that increase anxiety symptoms.
• Drink only in moderation. You may be tempted to drink before a party or other social situation in order to calm your nerves, but alcohol increases your risk of having an anxiety attack.
• Quit smoking. Nicotine is a powerful stimulant. Smoking leads to higher, not lower, levels of anxiety.
• Get adequate sleep. When you’re sleep deprived, you’re more vulnerable to anxiety. Being well rested will help you stay calm in social situations.

Source: http://www.helpguide.org/mental/social_anxiety_support_symptom_causes_treatment.htm 

betterthandarkchocolate:

Improve your Assertiveness. Being assertive is an important communication skill which can reduce your levels of depression and anxiety and improve your self esteem. This information package is designed to provide you with some information about assertiveness – what it is, what stops us from being assertive and how to become more assertive. This information package is organised into modules that are designed to be worked through in sequence.  We recommend that you complete one module before going on to the next.  Each module includes information, worksheets, and suggested exercises or activities.

Modules:

• Module 1: What is assertiveness?
  This module introduces the concept of assertiveness, describes some myths about assertiveness, identifies reasons why we become unassertive, looks at the effects of not being assertive, and also what factors stop us from being assertive. It also gives you the chance to assess how assertive you are in a range of situations. PDF document: 184kb. Updated 14 November 2008.

• Module 2: How to recognise assertive behaviour
  This module shows you how to recognise the differences between passive, aggressive and assertive communication and introduces the verbal and non-verbal characteristics of each communication style. PDF document: 151kb. Updated 14 November 2008.

• Module 3: How to think more assertively
  This module introduces the concept that it is how we think that can stop us from being assertive. It identifies a number of unhelpful thoughts, and then gives the more assertive counterpart to this thought. It then introduces two techniques for changing your unhelpful thinking: thought diaries and behavioural experiments. PDF document: 164kb. Updated 14 November 2008.

• Module 4: How to behave more assertively
  This module introduces a number of techniques designed to help you become more assertive. PDF document: 163kb. Updated 14 November 2008.

• Module 5: Reducing physical tension
  This module helps you to identify areas of physical tension in your body and introduces a number of techniques designed to help you reduce this tension and become more relaxed. PDF document: 154kb. Updated 14 November 2008.

• Module 6: How to say “no” assertively
  This module examines the effects of not being able to say “no”. It identifies a number of unhelpful thoughts that may make it difficult for you to say “no” and helps you come up with a more helpful thinking style. It then introduces a number of ways to say “no”. PDF document: 153kb. Updated 14 November 2008.

• Module 7: How to deal assertively with criticism
  This module identifies the different types of criticism and why we may have trouble responding well to criticism. It looks at the underlying beliefs which may stop us from being able to deal with criticism and helps you come up with a more helpful thinking style. It then gives some tips for dealing with criticism and also for giving constructive criticism. PDF document: 202kb. Updated 14 November 2008.

• Module 8: How to deal with disappointment assertively
  This module helps you identify how you deal with disappointment and examine the unhelpful thinking that may be making it difficult for you to deal with disappointment. It then helps you come up with a more helpful thinking style to deal more assertively with disappointment. PDF document: 136kb. Updated 14 November 2008.

• Module 9: How to give and receive compliments assertively
  This module helps you identify whether you receive compliments in an assertive way or not. It then helps you identify any unhelpful thinking that may be preventing you from being assertive in receiving compliments and helps you to come up with a more helpful thinking style. It then provides steps for receiving compliments and also for giving compliments. PDF document: 145kb. Updated 14 November 2008.

• Module 10: Putting it all together
  This module summarises the skills you have learnt so far. It then helps you build a hierarchy of challenges to help you practice to become more assertive. It provides a worksheet to help you work through the challenges you set for yourself. Finally it gives you a chance to reassess yourself to see if you have become more assertive.PDF document: 133kb. Updated 14 November 2008.