Showing posts with label Stress. Show all posts
Showing posts with label Stress. Show all posts

Thursday, December 7, 2023

How We Can Use Hardship to Build Our Resiliency

silhoutte of a person sitting at the end of a long plank or walk way looking out towards a beautiful sunset


Most of us are aware of the popular saying that “what doesn’t kill you makes you stronger”, which was shortened from the original saying penned by philosopher Friedrich Nietzsche. Nietzsche, who is a fascinating philosopher to study, argued that while life’s suffering provides an opportunity for growth and building strength, the ability to build strength from suffering comes from existing strength within someone. This is a view that has been told and retold throughout written history before and after Nietzsche.

This all aligns perfectly with a renewed outlook on the saying “what doesn’t kill you makes you stronger”. Perhaps you have seen this new perspective tweeted by @rkkaay that has been shared around the internet:  

“Your trauma made you stronger. No, my trauma made me traumatized, it made me weak, gave me sleepless nights and memory loss, it gave me feelings I’ve never wanted. I made myself stronger, by dragging myself out of a dark place and dealing with consequences that weren’t my fault”.  

I absolutely love both perspectives of how hardship and trauma provide an opportunity for building strength. It is ultimately, within us where the true strength lies and is activated by trauma. The trauma is merely a trigger signaling to us to build from the trauma experience. By viewing life's hardships in this manner, the power is restored to the individual. It is not the trauma that holds power over us, it is we who holds power over the trauma. This is an incredibly vital understanding for processing trauma, particularly if the trauma has led to Post-Traumatic Stress Disorder (PTSD).

As a rare disease patient whose medical experiences led to the development of medical PTSD, I realize firsthand how powerless and helpless PTSD can leave one feeling, especially when combined with depression. It can become completely crippling to one's efforts to participate in normal daily functioning.

Not only can recognizing that the ability to grow and build from trauma lies within oneself instead of externally be life-changing by itself but also identifying and acknowledging where the growth shows itself in one's life as well. When we build from our inner strength through hardships, there are common perspectives or understandings that many of us adopt or learn. These new understandings are quite powerful in themselves as well.

Empathy Not Sympathy

It can be difficult at times to empathize with others and their experiences when we don't have any experiences to help us relate to another's. Many confuse empathy with sympathy; however, they are drastically different. Sympathy is a feeling of pity for another and their experience, it stems from a desire for us to not have the same bothersome experience of someone else's with a motive to not feel the discomfort that thinking of another's experience triggers within us. Whereas empathy is compassion for another's hardship with relation and understanding of their experience without any underlying motive about our own feelings but rather a focus on their feelings. When we experience a trauma, it broadens the realm of life experiences we encounter and by doing so, it allows us to build our empathy for others and their hardships. While one hardship may not be exactly the same to another person's hardship, our ability to relate progresses and based off our experiences we can find compassion for that of another's even when they are on the surface very different. When we relate to one another on a deeper level, we can provide and receive support from one another - strengthening our social connections. And strong social support in turn increases our resiliency to hardship.

Community Building

This is why community is so important for one's well-being. Often times, especially for men, the notion of being completely independent to the point of not allowing any help or support from another person whether it's physical, emotional, mental, or financial becomes romanticized and striven for by many. However, in reality, such extreme independence can negatively affect one's mental health as it leaves one vulnerable to feelings of shame, guilt, worthlessness when support is required. When these conflicting beliefs and feelings are not resolved, the dissonance can lead to new hardships created by a maladaptive attempt to stop the contention resulting in chemical dependency or substance abuse, for example. We see this struggle between what one believes they should be as a hyper independent person and the reality of requiring some type of support most often among men and individuals in careers that emit or require a presentation of unusual strength physically and mentally, for example military and law enforcement. These are also fields that provide unique experiences that the general population is not subjected to in most cases. For these reasons, community building of those with similar experiences becomes even more crucial and when psychological conditions and maladaptive behaviors occur that require a higher level of intervention and such communities can be very helpful.

I've experienced the need for such a specific type of community in my own medical experiences as a child and teenager with an ostomy and as a rare disease patient. Attending The Youth Rally and UOAA conferences were life changing in their own rights for me as an ostomate - I was able to meet and develop lifelong friendships with others of my own age who also had ostomies. And through the online rare disease community, I finally found the connections I so desperately needed as a child who didn't know anyone else outside of my family with my rare diseases.

I learned over the last two years in my metaphysical classes that receptivity to the support of another is not just about us receiving from one another, but it is also about the other person who is wanting to give. By receiving their support, we are giving them that opportunity to give, to grow themselves, to increase our social bonds to one another. As a giver, it can be difficult to receive from others and I try to remember this now when someone is wanting to give to me.

Self-Care

As I finally learned self-care in 2022 and after many trial and error attempts, I've learned how to also maintain self-care now, I have a new appreciation and understanding of self-care. Self-care is difficult to learn or achieve when we are in a survival mode but eventually, our minds and bodies will force us to learn self-care if we want to improve our mental and physical health. This is another difficult task for a giver which can be bred through hardship as well. My own medical trauma led me to want to give to others to help them through theirs and so I often gave more of myself than I had to give and once I stopped living in survival mode, my mind and body let me know it was time to learn self-care. Part of self-care is managing our energy and health needs to protect ourselves from burning out or causing more harm to ourselves. Like any habit we want to create, we can start small and build upon that starting point. We won't learn self-care in one fell swoop, it's a learning process just like the rest of life.

Building Appreciation

A common negative thought pattern that we all practice at times is discounting the positive and focusing on the negative. We do this also when we practice all or nothing thinking, black and white thinking. Both of these cognitive distortions make it difficult to appreciate the good, the positive in experiences and in life in general. An attribute of resiliency is the ability to practice appreciation and gratitude. Some days this may be harder than others but at the end of the day, being able to step back and find something to be grateful for even on the hardest of days can make the difference in reducing the hold of depression. This is not to say that positive thinking or gratitude are a cure all for depression, but they are healthy coping mechanisms that can be employed during hardships to help us decrease the mental toll of a difficult time. When experiencing a chronic hardship, such as with chronic illness, a person has two paths they can choose to take - either it can become so difficult to appreciate the good moments because one is so bogged down by the fear of the next let down OR the good moments can be savored and reflected upon with fondness and deep appreciation. Personally, I find great joy in relishing the good moments, savoring them and appreciating them in all their glory. When we have chronic pain and we do an activity without resulting in a pain flare, that's something to appreciate. When our doctor's appointment or test results are good or better than we anticipated, that's something to appreciate. When we remembered all of our medications without missing any of them, that's something to appreciate. The beauty of appreciation is that appreciation doesn't have to be for something huge - it can be for literally anything. And when we find moments of gratitude, we are building up our inner strength.

Gaining New Perspectives

As we develop each of the previously discussed skills and healthy coping mechanisms, we can begin to gain a new perspective, a wider perspective. When we feel pinned down by a difficult time, our view of the situation at hand can quickly become hyper focused and narrowed creating tunnel vision. Negative thought patterns will arise during tunnel vision as well and depending on the narrowed view we are taking, we may become overwhelmed by feelings of hopelessness, stress, defeat, fear, anxiety, etc. When we notice such moments, it is important to engage in behaviors to help widen our view once again and looking at the situation from a different viewpoint. In the midst of a crisis, or what even feels like a crisis, this can be challenging. Taking a moment to pause, to avoid rumination, regroup with the larger picture in mind and consulting with others are all small steps that can drastically change one's view on a difficult situation. For example, when my last surgeon said that there wasn't anything else for him to do about my chronic, debilitating pain that developed 2.5 weeks after my gallbladder removal, I was overcome with a brief period of depression and utter devastation. After I cried my heart out for hours and probably took a nap from exhaustion, I awoke with a new perspective on my pain and was able to devise a new plan of action for finding out what was causing my pain and for any possible effective treatments. It was with this wider view of the big picture that I was able to draw upon my inner strength to carry me through the next 6.5 months that it would take to obtain a diagnosis and effective treatment plan.

I struggle with catastrophizing potential future events, fixating on the worst-case scenario I can possibly imagine. This is a cognitive distortion that I continue to work on in my EMDR therapy and stems from my medical PTSD. I am becoming better equipped to identify when I am catastrophizing potential future events and exploring a new perspective of moderation, reducing my all or nothing thinking in regard to my fears. The more that I am able to practice this, the more I am gaining a new perspective on life, my future, and how I can cope in healthier ways.

Ultimately, we get to choose how we are going to respond to hardships in life. Responding and reacting are two different things. Reaction is that knee jerk reaction without any thought involved, however, responding is when we take the time to decide how we want to respond instead of automatically going with our initial gut reflex. Learning how to respond is part of healing and building upon the strength within ourselves that can be shown to us through difficult times. For even appreciation can be given to a hardship for the opportunity it provides to grow, for revealing what may not have been visible to us previously. Until that time, when facing a difficult moment and awaiting to come out on the other side of it, we can engage in daily practices to keep us above water while we are navigating those periods. 

Tuesday, January 31, 2023

Learning Balance

I spent 2022 learning self-care after realizing I never actually given myself self-care before. I think this maybe actually could even be considered as fawning, a trauma response. I have dedicated my life to the service of others, focusing on their mental well-being and empowering them to navigate and succeed in their own chronic illnesses. I was so focused on how to help others, professionally and personally, for the last 13 years that I never stopped to think about what I need. Prior to entering the work force, my life focused on my sheer survival since the age of 9. There wasn't time to think about self-care, my body was just trying to live to the next day and my mind was just trying not to break in the process. 

Now that I've learned self-care, I find myself experiencing great moments. But they're so great that I forget to maintain self-care resulting in a backslide. And not just a mental or emotional backslide, but also a physical one. My physical health and mental health are so closely intertwined that if I don't feel decently, tolerably well physically, my mental health plummets. It may only last a day, or it may last weeks to months. It took most of 2022 for me to finally identify the cycle and its root cause. I feel decent physically and am content emotionally, I overindulge in activity and stop focusing on self-care, I start to have increased physical symptoms, I start to get depressed and then they feed off one another. It isn't until I decrease my activity and heavily focus on my self-care again that I'm able to start to stabilize once again. And then the cycle continues.

I identified the cycle and its source early in December 2022 and then stayed in a frozen state for a few weeks, terrified to resume activity because I don't yet know how to balance my self-care and my activity without spiraling again. And so, I was left being frozen with fear and feeling overwhelmed. When trying to stop a spiral, I don't do anything beyond working as regular and I only engage in a small activity once during the weekend. There's so much that I want to do, so much that I enjoy but something must give, must change. I knew I needed to evaluate and prioritize my activities to identify a working plan to maintain self-care and prevent continued cycling. The difficulty lied in finally sitting down to do just that. 

With the continued encouragement from my counselors for a couple weeks, I finally allowed time for reflection and evaluation. I decided to maintain self-care I will:

  • Stop trying to do so much because it is wearing myself thin. 
  • Weekend activities will be limited to either a) one full day of activity or b) at most, 1/2 day of activity either on one weekend day or both weekend days. The rest of the weekend time I will dedicate to either resting or my rare disease advocacy depending on what I feel able to do at the time.
  • I will no longer push myself to rare disease advocacy on weeknights and will only engage in advocacy efforts during these times if I feel up to it. 
  • I will take at least one day off work every month for myself, even if it is only spent resting at home.
  • I will continue EMDR therapy on a weekly basis and adjust my CBT counseling sessions as needed.
  • I will increase my antidepressant medication when needed (This was approved by my PCP)
This plan, I believe, will help take some of the pressure that I place on myself to engage in activities/advocacy efforts on a near constant basis and instead, allow me to benefit from recovery periods for longevity. And as much as I want to do things when I'm feeling well enough to instead of setting limits on myself, I'm going to have to respect these new boundaries for my well-being. I'm going to have to accept that I won't be able to complete as many things as I normally have the past. I'm going to have to learn to stop pushing myself past my limits and to stop judging myself for not accomplishing as much as I would like in a given period. This part of self-care though - setting and respecting boundaries, being kinder and more allowing with oneself. 

As you may have noticed, I haven't been creating a lot of new content - whether articles or Youtube videos. These are both things that I will continue to do and want to do. However, the schedule will likely be sparser than what it typically has been in the past. 
I will continue to post nearly daily on LAP Facebook, regularly on Instagram and Tiktok as well. 
I'm also remaining active in the FAP Facebook Groups and One Cancer Place and completing guest articles and podcast interviews when able. I would like to start regular Twitch streams but have not yet done so. 

So, while I may appear less visible in some ways, I have no intention to stop LAP or any of my other rare disease advocacy efforts. I'm just learning how to balance it all. I will remain here and available. Our FAP and Short Bowel Syndrome communities mean the world to me. And I have big things planned for this year as ways of fundraising for the NORD FAP Research Fund so that we may finally fully fund it!

If you're struggling with balance as well, I encourage you to take a well-deserved moment to give yourself the time you deserve for self-care so that you may achieve a greater balance. 


Tuesday, November 12, 2019

Keeping it Simple

girl looking at ocean

A few years ago I underwent an intensive transformative time as I was separating from the love of my life and in the midst of this heart wrenching, soul destroying period I was also losing others in my life I hadn't expected.


It was at this time that I wrote the following revelations in Let the Fire Burn :
"No longer care what others think of you. When you lose respect for someone, that person's opinion no longer means anything anyway. Don't waste yourself on those who have already lost your respect. Cherish those who are true to you - those who are supportive, loving, caring, and there with you through the brightest and darkest times of your life - not those who try to create dark times, tear you down, harm you with their malicious intent and manipulations, leave you without explanation. Don't let yourself succumb to the power of others, especially when it is a harmful power. You don't have time for that nor should you.

Don't take the dangerous, personal issues of others on as your own. People will attempt and succeed at betraying, manipulating, deceiving, and harming you. The reasons for others to inflict such pain on another is deep seated within them. Stop trying to decipher the reasons behind their actions. Their reasons don't need to make sense. Their reasons are just that, theirs. Not yours. Do not take on more pain simply because another is engaging in harmful behavior towards you."

That year I learned a multitude of lessons, none of which were easy. Not only was I having to cut ties with others of my choosing but I also had others choose to cut their ties with me. I felt abandoned and betrayed by those I held close for so many years, individuals who I had bared my soul to. It had all been in vain. It didn't matter how much I had cherished individuals in my life, nothing could stop what was being set in motion.


And so while in my own depths of depression, I had to learn to let go. Letting go didn't come easy to me but at some point that changed. Instead of holding onto feelings of abandonment and betrayal, I focused on the freedom from drama. My life was chaotic enough as it was, I certainly didn't need added drama. I stepped away and allowed others to do the same and when I accepted that I was able to let go of the stress caused by others.

Nowadays I keep my circle tight. Outside of work, there are few who I deeply engage myself with. It's not anything against others, it's a matter of simplification. With fewer people, there is less stress and mess. Those I remain close to also accept that I may not talk or visit them for long stretches of time. We both know though that the other is just a call away if one of us is needed for anything. We don't take things personally with each other and we don't create drama for the other. These are deep, meaningful yet simple friendships that sustain us. These are the type of friendships I not only want but also need.

It's okay to take a step away from someone or something. Sometimes it is necessary for our mental health. Learning to step away has taught me not to take the actions of others personally even if it was meant to be personal. It no longer matters. What does matter is self care and happiness. These are things that are within our own hands and others cannot take it away from us without our permission. I stopped giving my power over to others and I've never looked back.

Saturday, September 2, 2017

Dialectical Behavioral Therapy for Chronic Pain


dialectical behavioral therapy  life's a polyp

This is a guest post by Danielle Faith

In Pain at 4 am

I've just woken up. It is 4 o'clock in the morning and I am in extreme pain. I'm doubled over and unable to move. My goosebumps have goosebumps and I'm ready to pass out or vomit from the extreme pain. I know I have to go to the ER and it's causing a ton of stress.

I have asked myself countless times what if there was a way to avoid a panic attack? What if I could handle the stress better? What can help me? Could it help me avoid the Emergency Room? Can I make my situation more comfortable?

Does this sound familiar to you? Have you ever asked yourself these questions or wished you could manage stress better? What if I told you, you can make things better? It is moments like these where Dialectical Behavioral Therapy (DBT) can help lower your stress and anxiety, allowing you to make clear headed decisions about how to handle your health and can even reduce pain. This is because pain and stress can be intertwined. When you're stressed, you are in more pain and more pain equates to more stress. DBT helps break this cycle and gives you a chance at de-escalating the situation.

What is DBT?

Dialectical Behavioral Therapy (DBT) is a behavioral treatment method originally created by Marsha Linehan to treat a wide range of psychological disorders such as depression, borderline personality disorder, and suicidal idealizations. Over time, it has been proven that DBT is also effective in helping patients handle chronic illness as well and has been used to lower anxiety in chronic pain patients. DBT focuses on a set of four behavioral skills:

  1. Distress Tolerance Skills
  2. Interpersonal Effectiveness
  3. Emotion Regulation
  4. Mindfulness

Distress Tolerance

Distress Tolerance Skills are used when the situation cannot be changed. Each skill offers difference insight and it is important to use the right skill at the right time for maximum success. These skills are designed to help you cope and survive during crisis and can be applied to both short term or long term emotional and physical pain.

   Personal Example of Distress Tolerance

Radical acceptance is one of a few distress tolerance skills a person can learn. It is all about recognizing what you can and cannot control. For instance, at one point during the course of my illness I had to live with a feeding tube. Having that tube in my body was the strangest thing. I hated it. However, as time went on I began to accept it for what it was in the moment. That didn't mean I liked the situation.

I actually disliked it quite a bit. But having radical acceptance about it allowed me to relax and recognize that this is just how things are right now. It isn't forever. Figuring this skill out made me feel so much better about my illness. Plus, I was right, the tube wasn't forever, because I had it removed last year and have been much better since.

Interpersonal Effectiveness

Interpersonal Effectiveness skills apply to the skills that help us attend to our relationships. It is about balancing priorities and demands. It is about balancing the 'shoulds' and 'wants' to build a sense of mastery. These skills help identify what we need to do in order to get the results we want out of an interaction while maintaining a sense of self-respect.

  Personal Example of Interpersonal Effectiveness

Many times I've ended up in the ER and have had to use a specific format of talking to get the care I needed at the ER. The skill I'd use is known as "DEARMAN":

Describe: the situation, "Doctor, I've been vomiting all night and am in a lot of upper right abdominal pain."

Express: your concerns, "I'm very stressed out. I think I'm having a pancreatitis flare."

Assert: yourself by acknowledging what you need, "usually Benadryl, Zofran, lot of fluids and pain medication help the situation. I may also need an admit depending on my blood work."

Reward: the person and tell them what they get out of the situation, "I really need your help to make me feel better, that's what doctors do best!"

Mindful: of what is happening and/or repeating your needs, "So, when you put the medication orders in don't forget to include the Benadryl; that's important or I'll itch from the pain medication."

Appear: effective and nice, "I understand what you mean doctor. I am, however, in a lot of pain."

Negotiate: alternative solutions, "I'm willing to try an anti-inflammatory first. But if that doesn't work, can we make sure there's pain medication ordered as well? Thanks!"

Emotion Regulation

Emotion Regulation is the ability to respond to a variety of scenarios in a manner that is socially acceptable yet flexible enough to allow for genuine reactions. Being able to control how you react to a situation is essential when it comes to managing how you might be impacted by a situation.

  Personal Example of Emotion Regulation

One day I was feeling sad about my chronic illness. I was telling myself I looked fat and was lazy. I felt really bad about it too. I really just wanted to check out and take a nap. That's until I went ahead and changed my thoughts which influenced my feelings and behavior. Instead of telling myself something negative, I went for something more positive. Instead of saying I was fat and lazy, I told myself I was chronically ill and doing my best. That made me feel a bit better and I felt a lot of empathy for myself; then I was able to get up out of bed and start the day.

Mindfulness

Mindfulness applies to distress tolerance, emotion regulation, and interpersonal effectiveness skills through observation. By observing what is going on around you, this allows you to fully engage yourself in the experience without labeling it as good, bad, or anything in between. The benefit of mindfulness is that it quiets your mind and gives you a way to acknowledge all your thoughts and feelings.

  Personal Example of Mindfulness

I was really stressed out about being sick and having a feeding tube that I just broke down. I started to cry with no judgment. Before I knew it, all the stress I hold in my neck, shoulders, and back evaporated. It was like magic. Suddenly, as I noticed the lack of pain in my body, I stopped crying in awe. For two days I noticed every little thing about not carrying that weight on my back and ended up having a really great two days.

DBT for Chronic Pain

As you can see, DBT brings a lot of hope to chronic pain sufferers. This is because chronic pain and anxiety go hand in hand. Treating anxiety is one easy way to lower the intensity of a person's pain. While it may not fix the root cause of pain, it can allow a person the freedom to make intellectual decisions about their care that isn't influenced by anxiety or fear. This alone can unlock doors for those with painful conditions. 



Saturday, January 2, 2016

Anxiously Awaiting

anxiety  life's a polyp

The last year has been a monsoon of emotions and personal events that included a long bout of depression from increased health issues, the death of a beloved great uncle, and the emotional loss of individuals I once deeply cherished. With the ups and downs of the last year, I embarked upon a path of self discovery and self transformation. I am finding peace within myself and loving every moment of it. However, patience is by far not my strong suit.

There is a great number of things I want to accomplish this new year yet I'm constrained by time. Time inhibits my ability to complete my actions, my goals as quickly as I'd prefer. I must wait for the right time or for the process to be completed for each personal goal. I'm left anxiously awaiting the passage of time as I fervently work toward creating the life I want.

There are times when my eagerness surmounts in an exhausting, terrifying ball of anxiety. It catches in my throat, words can barely be uttered. Tears well up in my eyes, desperate to escape. My chest tightens, constricting upon itself as my mind races trying to calm itself. I repeat my self soothing mantras, frantically reminding myself that it is only anxiety...I'm not having a heart attack. Although it feels like it.

It's easy for us to get ahead of ourselves when we are so intent, so earnest for the arrival of what we want. It doesn't matter what it is, we tend to want what we want when we want it. It's hard not to jump ahead and just have what we want. We think if only we could fast forward time! The world doesn't work this way though. We need to wait for others, we need to allow time for the process, or we need to move forward in a systematic way - achieving one step at a time. But really what we need is to simply learn patience and enjoy the journey. The journey is what fulfills us after all. The ability to look back and realize I did this, I accomplished this, this was me!

Learning patience isn't easy. As a highly impatient person, I feel as though my strides in learning patience are minuscule even though I notice a difference in how far I've come in the process.

When the anxiety of impatience has a stronghold upon me, I have to remember a lot.
  • I remember it's merely anxiety. If I want to calm myself, this is the vital first step. Until I understand it's just anxiety, my mind will keep racing and heaving more anxiety upon me. Self talk and breathing are essential in calming my anxiety provoked fears.
  • I remember what I'm doing to achieve my goals and what I still need to do. I map it out. Where I've been, where I'm going.
  • I remember my plans for reaching the next steps in my plans. Without steps lined out, I'm simply waiting without direction.
  • I remember I'm doing everything I possibly can. Some things are out of my control but I'm doing what is within my control. I'm not passively sitting and waiting. I'm taking action.
  • I remember it isn't always the right timing. I won't be able to obtain solutions until I can gain more answers. Answers that are only available when the timing is ripe.
The next time the anxiety of waiting hits, remember where you are, where you've been, and where you're going. This helps to keep the small details in perspective to the larger picture at hand. Although the journey of patience can be infuriatingly frustrating and difficult at times, in the end it is far worth allowing the process to take its course. We gain great insight, wisdom, and skills when we push the anxiety aside and continue on our path.

Monday, August 17, 2015

Travel Stress

stress and travel life's a polyp

I thoroughly enjoy traveling, learning about the local culture and exploring the sights. I long to travel the world, whether it be state, country, or continents and I have my own travel bucket list I'm completing. Yet the tolls of travel are becoming more evident over the years.  Driving 1200 miles over the course of two days was once tiresome but manageable. Now I plead for 3 days travel to reduce travel stress. Traveling 3 hours via vehicle to arrive at a destination for a single night has become an event I dread as I'm left requiring a day of recovery to feel rested again from such a relatively short distance.

My parents and I traveled to visit my great uncles and tend to the beginning of the last days of my eldest great uncle. We decided to fly due to the stress upon us from our 1200 mile drive. Even with less than a 5 hour flight, the day was proving stressful enough. Our plane arrived at nearly midnight, our one checked baggage hadn't made it on our plane but was following behind us on the next flight. A flare up was starting from my lack of sleep and rest and sharp pains began stabbing at the back of my knee each time I took a step. We decided to hold out during the hour wait to obtain our luggage and then was tasked waiting for a rental car and determining if we would be able to check into our hotel a night early while correcting the hotel's error for multiple reservations. After all was said and done we entered our hotel room around 2:30 am to sleep 4 hours before heading to visit my great uncles. Needless to say, we were all exhausted and requiring rest before too long.






What's the best ways to combat travel stress?

Firstly, starting your trip rested and energized makes a difference. Completing necessary planning and preparations for your trip beforehand allows for a more organized, less stressful start to your day. We need this energy and let's face it, most of us are already struggling with energy levels so we don't need to start off further drained than usual.

Know how travel and food will affect you. I know I do better with reduced fluids and food intake during periods that provide limited restroom access. Struggling to avoid restroom necessity when I'm unable to access a restroom is physically and mentally hard on me as my body becomes sore and my anxiety and frustration levels increase. Correctly timing my fluid and food intake provides increased freedom when I need it most.

Schedule your travel to allow for departure and arrival times that are optimal for your well-being. Do you function better early or late in the day? When do you usually start to run out of steam? Allow time for rest breaks to regroup, stretch, and walk to prevent blood clots, achy joints, or lodging for sleep to prevent exhaustion and decreased immunity. Make arrangements ahead of time if you fare better with handicap accessibility or assistive devices. 

Eat healthy during your travel and stay at your destination. It's easier to fall into the fast food traps while traveling but your body and mind will thank you for avoiding such traps. Fast food and other unhealthy foods leave us feeling sluggish. 

Take your medications to help keep you on track. It's easy to skip or forgo medications when our typical routines are altered. Consider adding immunity boosting supplements to your medication regiment after discussing it with your doctor. Zinc and Vitamin C are great immunity boosters. 

Plan activities that fit your activity level. Jam packing your days with various activities can give you great memories but leave you exhausted, wanting a vacation from your travel and time away. Give yourself some relaxation opportunities. 

Travel is a wonderful privilege and we are able to enjoy our travel experiences to the fullest when we take care of ourselves. So get out there and see the world, it'll change you!

Travel changes you. As you move through this life and this world you change things slightly, you leave marks behind, however small. And in return, life and travel leaves marks on you. Most of the time, those marks - on your body or on your heart - are beautiful. - Anthony Bourdain

Saturday, August 8, 2015

Self Care

meditation self care life's a polyp

When we are presented with moments and events of extreme emotional distress and overwhelming stress, we place ourselves and others around us in danger. Perhaps it is not a life threatening or immediate danger but the stress carries over from ourselves to others as it able to affect those we encounter. Stress quickly and easily will take its toll on our bodies, our minds, and our relationships.  It becomes a poison seeping through ourselves into the air, tainting every aspect of our lives. Daily functioning is sacrificed, relationships are strained, and physical symptoms begin to appear.

Last week was a particularly difficult time for me as my mind was unable to control my emotional distress, no longer could I hold back tears and anger, the depression pushing for a release. I had difficulty focusing on my tasks and responsibilities at hand. I feared my emotions and the sense of losing control. My mind and body were becoming exhausted from the burden. My mind began to create minor issues for me to fixate on rather than the source of distress. My mind was frantically trying to protect itself from danger and no longer would I be able to forgo intense self care.

Self care is not always an easy task to submit ourselves to as we tend to make excuses and feel guilt or shame for requiring self care. Self care is necessary for every individual. It doesn't matter how we choose to provide ourselves the gift and necessity of self care as long as we provide ourselves with it. If we fail to do so, we risk greater damage to ourselves and those around us. Our minds cannot continue without self care, it will lead to a worsened state of mental and physical health.

My self care rituals vary depending on resources, the source of emotional distress, and options available. At times socialization is most valuable and others solitude is preferable. I reached out to friends for support and activity, which helped distract and process feelings but as the pressure continued to mount I knew I required solitude and peace to allow for self reflection and serenity.

I feel most serene when I am within nature, isolated from the busyness and distraction of others. I located a secluded rental within the countryside and planned out my weekend of solitude. As I entered the property my stress and outside concerns began to fade. I let the stillness of the land enter my spirit and draw out the heartache and depression through tears and reflection. I tended to my psyche as I socialized with the farm animals on the property, engaged my creative side with skull painting, and pampered myself with my own in home spa. I was saddened as I said goodbye to the horse I connected with so much during my stay and watched the land disappear in my rear view mirror as I left the gate and turned the corner down the country road. I didn't want to leave my oasis away from the world, away from reality. But my time away provided enhanced clarity and recovery of my soul, allowing me to re-enter the world with the ability to resume daily functioning without fear.

Self care needs vary among individuals and situations but finding what makes you happy, what distracts you and helps you gain closure or take steps closer to a resolution, is key. We can all spend time watching television and vegging out but this isn't truly self care. Self care is more than escaping the world. Self care is loving yourself and loving yourself enough to do what you need for your well being. Self care is a preventative measure against harm from the effects of stress and emotional upheaval. It is holistic in its approach encompassing the cognitive, emotional, physical, and social realms. You can find a list of ideas for replenishing your body, mind, and soul here. You deserve time to love and care for yourself. Never forget this.

Wednesday, July 22, 2015

A Deadly Duo

depression and anger life's a polyp

I lay on the cool, hard floor; resting my head upon my dog's shoulders, tears stream down my cheeks, and wrap my arms tightly around his neck. I cling to him for dear life as I contemplate my own life. I'm home alone and no one is due to come around for hours. Thoughts race through my mind consumed by depression.

I enter the kitchen and there he stands facing the window, his back to me. We stand in utter silence, not even able to hear the usual sounds a house tends to create. He makes no acknowledgement of my presence, perhaps he doesn't realize I'm standing behind him. My mind races in the mix of my depression and my anger.


We all have fleeting thoughts inspired by death, whether it's a mere moment of thinking "I'm done, just end it all" or brief anger inspired thoughts for harm to another as simple as "I'd like to hit your car with mine". These thoughts dissipate as quickly as they appear and in the flash of a moment they're forgotten as our mind shuffles around our thoughts, storing some, discarding others, entertaining a few. However, when our mind begins to fixate on such thoughts we know there is more going on within us. I recently shared my own battles - past and present - with depression and anger and the struggles of living with these friends.

Depression and anger are the perfect deadly duo. Depression isolates us from others and activity, burying us in pain and apathy, draining us of life. This is why there are precautionary statements for risk of suicide with antidepressants and as a warning sign for suicide...as our depression lessens, our energy increases and we suddenly have the energy to carry out that suicidal intent and plan we've been mentally preparing but previously didn't have the energy to complete. Anger on the other hand tends to be a mask for deeper anguish, it behaves as a coping mechanism...creating barriers between ourselves and others and within ourselves. With anger we always have an excuse to push others away and to not tackle our underlying issues. Anger gives us the peace of displacing attention from what is really bothering us onto other issues, typically minuscule and fleeting.

Depression and anger, that blissful pair, remind me of a quote from the character Dr. Sidney Freedman from the TV series M*A*S*H  when he states "Anger turned inwards is depression. Anger turned sideways is Hawkeye." Interestingly, Hawkeye combats the Korean War in his own rebellious, authority defying, snarky style and at the end it becomes too much for him to bear and he is institutionalized. No matter how hard we fight, how much we rebel against the atrocities of life we witness and experience, at some point we will find our breaking point if we don't take the necessary self care precautions to protect ourselves from harm - physical or mental.

There are moments in our lives that serve as an alarm, a distress signal. If we ignore this alarm, we may face detrimental long lasting effects. Our alarms will vary from person to person, some need very loud alarms and others require little prompting.

I have endured bouts of depression over the last 20 years and it is triggered periodically, particularly after traumatizing experiences. As college classes resumed after spring break vacation, I returned to school and although my body was present, my mind wasn't. Being around others, away from the safety of my home, and the stimulation of a busy environment overwhelmed my psyche as it attempted to recover itself from a traumatic experience the week before. I was unable to function at work or school until my mind could recoup from my recent trauma and address the issues at play affecting me. Had my professors and myself ignored the distress signals of depression, crying episodes, hyper vigilance, and severe anxiety my acute stress disorder could easily have progressed into post traumatic stress disorder with long lasting negative effects. Instead, we heeded those alarms and with assistance I obtained the professional care and help I needed to resume a functioning daily life.

My family and friends joke about my temper and the subsequent venting meltdowns that occur until my anger becomes smoldering rather than fiery. I have experienced extreme anger beginning after my first round of surgeries and complications. I was angry about my health, ostomy, and life changes. I developed post traumatic stress disorder and depression, I coped with these diagnoses through anger. I was surprised when a co-worker chased me down a hallway shaking a small bag of tortilla chips offering them to me as consolation and to calm my fiery temper down after a meltdown. Being chased with chips served as an alarm to me and I realized that I needed to work on my temper again.

When depression and anger combine forces, we are left fighting against ourselves and the world. Depression and anger work together in magnificent synchrony to isolate us through withdrawal and creation of barriers in an effort to destroy us from the inside out, feeding off of each other and our experiences of trauma, pain, and heartache. We begin to lose ourselves amidst the battlefield of depression and anger, we begin to say and act in ways that are not like us as we are pulled harder and fought over between this duo. This is a wake up call to pull back harder and break the grasp of depression and anger so that you may escape and return to yourself. If we don't, we are pulled closer and closer to death whether by our own hands, worsened health complicated by the depression, anger and stress that is evoked, or through risky situations we may place ourselves within due to reckless behavior. Breaking free is not easy but it is doable.

Your psyche wants to protect you, pay attention to the alarms. Take it a moment at a time, seek out counseling and reach out to friends and family. Also check out these other free support resources.

Sunday, March 15, 2015

Stress and Chronic Illness

stress and illness  life's a polyp
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Stress is a powerful energy that can help and harm us. Stress can serve to motivate us to take action and complete tasks but it also can place great pressure on our mind and body with negative consequences. Stress affects every part of our body and often triggers or exacerbates symptoms and diseases. Find a full description of the effects of stress on the body here.

With small amounts of stress, I notice the inconvenient, annoying symptoms of muscle tension, irritability, anxiety, and difficulty sleeping. However, when I have intense stress the symptoms worsen and in addition I experience increased degenerative joint pain, sadness, often have crying spells, and my SBS symptoms worsen. The combination of inadequate sleep and stress sends my SBS symptoms into hyper drive. I'm unable to tolerate foods, even liquids, and any movement becomes unbearable. Ingestion increases the amount of waste produced to be expelled at a rapid rate and movement further increases the frequency of those restroom trips. The ongoing barrage of this cycle results in pain and soreness that spreads to my entire body. Sitting and lying down are even difficult as my body struggles to slow down the SBS.
From the onset of this cycle, I know my stress is out of control and I'm walking a thin line; I need to check my stress immediately.

We all experience and manage stress differently. I'm very Type A Personality, I'm a planner and a problem solver. For me, I have to tackle the problem and find a resolution. However, once I've hit the boiling point the first thing I must do is cease ingestion and find time and space away from everything - work and activity - so that I may allow my body to begin to relax. Once I secure this, I can begin resolving the source of stress. Identifying and establishing a game plan is a must for me followed by expressing my feelings through verbal or written word and utilizing a sounding board.

There are many options available though to help manage day-to-day and chronic stress to protect our bodies and prevent reaching the boiling point. Consider the following in your own regiment for stress management:

  • Stress Management Diet - food plays a vital role in our health and eating foods rich in vitamins and minerals that promote healthy brain chemicals can help lower stress hormones. Participating in cooking classes can provide an additional benefit for learning new ways to create healthy and tasty meals incorporating such ingredients. Cooking classes may even double as a stress relieving activity. Communities often have various cooking classes available, such as the one offered by Chef Alex Friedman Master Class.
  • Meditations - the different types of meditations are endless. Yoga, Tai Chi, Pilates, and Qigong are great individual or group exercises that include meditation. Guided meditations are also incredibly useful and can be learned to be used on your own in any situation.
  • Breathing - although breathing is used in meditation, there are different exercises for focused breathing that are very helpful.
  • Sleep Well - getting adequate and restful sleep is a key factor to protecting one's physical and mental health. This can be quite challenging when we are feeling stressed or anxious.
  • Activity - engaging in activities of enjoyment, socialization, relaxation, distraction, and exercise all serve to reduce anxiety and stress. Get back to a hobby or try a new one out, spend time with a loved one, pamper yourself with a massage, hot bath, skin detox, watching a sunset, music or books, and get some physical activity. 
  • Support - we can't go about life on our own. We all need someone to lean on for support. Utilize that person(s), that's what friends and family are for - to help one another. Reach out and find more individuals to add to your support system.
  • Take Time For You - everyone needs downtime to relax. Sometimes it's hard to make time for this, but it is important. This time allows for decompression and recharging - both needed for tackling the next task you have.

Saturday, December 28, 2013

Job Stress

job stress life's a polyp

It's been awhile again, I know. I apologize. The drains of work at times, more frequent than not, are overwhelming. With changes and added responsibilities requiring later nights periodically and the fear of increased frequency has been wearing on me.

I remember my health struggle just to work. My doctor told my parents when I was a child I could apply for social security disability and I'd have a good chance of approval. My parents never did, they wanted to see what I could handle first and knew even if I had to one day, I may still require their assistance throughout life. And so that's what we did. I tried my best and they helped me along the way. And with the help of my schools I made it through that struggle. Sometimes having to be homeschooled others home study with the public school. But I made it through. And I made it through college in spite of a minimum of two hospitalizations a year. My next challenge was a full time job. Would I be as fortunate?

I worked for six months, that's all my body would allow after school as it threatened to send me back to the dreaded hospital. I was so scared for my health and if the future. The stress caused severe SBS, reminiscent of the SBS struggles in high school when my life was nothing but restrooms, pain, and ever looming death. The time when I felt death's hands on my shoulders and I felt urged to prepare my parents they were losing their little girl. I could see all this once again on the horizon. My parents agreed I had to stop, they would help me. Just after a few weeks away from that first time employer, I felt my health returning. I wanted to try again. Maybe it was the job, the employer or that it was my first full time job and I had yet to develop the right coping for this arena. I'm not sure, maybe it was all of it. But I tried again and I did better the second time. I didn't have to travel anymore and for awhile my employer was supportive and helpful. Even when it became hostile and I was overwhelmed with depression, my body withstood all the stress being thrown at it. I was amazed and relieved! Maybe I do have a fighting chance after all.

And so I've been with my current employer a few years now. I still have bad days that my body warns me to take easy and so far I've been supported. But that fear always remains. What exactly is the limit, when will I be pushed too far, when will my body rebel and force me to that dreaded hospital again? I don't know, I don't want to know and so I keep my guard up and I try to protect myself from myself.

Tuesday, March 5, 2013

Stressed Indeed

life's a polyp

Living with chronic illness almost mandates that one becomes accustomed to a high level of stress. Not only are we dealing with the physical stress of health issues and the stress of worrying about our health, we also have the stress of how our health is affecting or interfering with the other aspects of our lives.

I think I have a naturally high stress level, I can't think of a time when I'm not experiencing some type of stress - whether it's about my health, fears for others, or related to my responsibilities. I've always placed a large amount of stress on myself since I was a child, I was beginning to develop ulcers when I was in the 3rd grade! Sometimes when I look back on my life or focus on the stress I've endured, I'm amazed at how I've coped with it from such an early age. We all cope with stress differently and hopefully we improve our skills over time.

I don't know how I coped with stress before adulthood, and I'm not really even sure how I cope with it now. It's just been part of my life. It's similar to the concept that I don't know what it is like to feel good anymore, this is my normal and I don't know any different. Prior to adulthood, I maintained the attitude that I was completing what was required of me as I didn't view or believe that I had any other choice myself. I was under the care of my parents, who were making my healthcare choices for me. I gained my strength from my parents and had faith they were making choices in my best interest. I don't know how I deal with stress any differently now than I did 4 years ago when working full time at my 1st post-graduate job was so stressful on my body that I began to really question my health's durability for full time work. Now I work full time with a different company and at times I also do contract services on the side without any negative effects on my health. Although sometimes I worry that the mounting stress will begin to affect my health again.

Through our trials and errors we discover little tips and tricks that work best for us to cope with stress or fears. To reduce stress associated with responsibilities I've learned to keep a to-do list so that I'm not stressing about trying to remember all that needs to be done, to organize information to be easily accessible when needed, and to maintain up to date lists of upcoming deadlines. When dealing with health stress, I employ several old fashioned stress reduction and relaxation techniques to attempt to regain calmness. During health procedures or tests, I complete deep breathing, progressive relaxation, positive imagery, focusing, mantras, and I keep a special stuffed toy with me for added comfort and sometimes listen to music. When I'm feel stressed by overwhelming fears or stress of how my current health is or may become, I lean on my parents or spouse for support - for physical comfort, reassurance and to voice my concerns - as well as deep breathing or progressive relaxation. And many times I eventually collapse with exhaustion after pouring my fears out verbally and through tears, a much needed emotional release at times, leaving me feeling much more refreshed the next day.

There are times that stress can be good for us, it can serve as a great source of motivation. When stressed, we may become motivated to stop procrastinating on starting or completing tasks, set new goals, change our attitudes or behaviors. Stress can be trigger we need to finally start something we've been meaning to tackle and achieve.

Stress all depends on our mindset and how we view the stressor. We must decide how we're going to approach stress and discover how we best manage the stress. Only then can we let go of some of it or even all of it, to enjoy more of life. What stress management skills have you learned?