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Coping
with Symptoms
General
Information Symptoms from a psychiatric illness don’t have to disable you. While symptoms can be annoying, and even frightening at times, they don’t have to keep you from holding a job, having friends or living a normal life. Many people who suffer from symptoms have learned ways to cope. Several of our members share ways that they handle their symptoms. Stay on your medication - If your are on medication, and it works to ease the symptoms, stay on it. Sometimes people stop taking their medication when they start to feel better. When they stop, the symptoms reappear. The right combination of medication, therapy and self-help can help you get your life back on track. Listen to your body - Know when your medication feels "right." When you are physically ill or under stress your medication might not work as well. If your medication feels "wrong," see your doctor right away and work together to adjust your medication. Also, make sure to eat right, get enough sleep and avoid alcohol and drugs not prescribed by your doctor." Learn to Deal with Voices – If hearing voices is part of your disorder, there are things you can do to mask the voices. Many people find it helpful to wear a walk-man and play music that drowns out the voices. Others have had a friend make a tape that says positive things to them. You may find that "white noise" (constant noise like the humming of a refrigerator or air conditioner) increases voices. If you can, avoid white noise or drown it out with music. Use Your Support Systems - Use family or friends to help you through the rough times. Let them know about your illness and the warning signs of when you are becoming depressed. Make a contract with them to help you when you start to become ill. When you begin to act a certain way, they can give you support. Learn Re-focusing Techniques - Use refocusing techniques when you get feelings of unreality. When under stress, a person may feel that others are talking about them. Instead of becoming afraid, put all of your focus on your breathing. This can help take your mind off of the feelings of "unreality" until the feelings go away. Visualization can help you ride out a panic attack. Use visualization to help deal with a panic attack. If you have a special memory that always makes your feel good when you remember it, close your eyes and try visualize all of the details of that special time—- the smells, the sounds and how you felt. These are some general guidelines. In the sections that follow, our consumers have suggested other strategies that help them manage their symptoms. We’ve all felt anxious - the sweaty palms, the racing heart, the shakiness. Anxiety is a mild form of fear. New experiences can cause us to feel anxious, as can thinking about tasks we don’t feel prepared for. Often, anxiety seems to come out of nowhere. Ordinary anxiety is a normal part of life. Anxiety can even be helpful when we do difficult tasks because it makes us more alert. For many, though, anxiety can be distressing. For those times, self-help methods can help control anxious feelings. Here are some things to remember: It’s a Normal Feeling. Anxiety is a normal feeling, so try not to get anxious about being anxious. Many people worry because they are anxious, which causes more problems. Use it to Learn More About Yourself. If you’ve been more anxious than usual, use this as a chance to do some self-discovery. Is there a problem or a decision that you’ve been putting off? Perhaps something is bothering you that you’re not aware of. Get Out and Do Something! Doing something physical can help you get rid of the anxious feelings and stay calm. Take a walk, exercise or work in your yard. People also find that meditation or prayer also frees them from anxiety. Use Relaxation Techniques. Deep breathing focuses your energy on something other than the anxious feelings. If you start to feel anxious, inhale deeply, hold it for a second or two, then let it out slowly while counting to five. Repeat this several times. Rely on Your Friends. Talking things over with friends can help. They can give you a fresh point of view about your problems. Sometimes, just talking about anxiety can calm you. PANIC ATTACKS Panic attacks can be managed. While handling severe anxiety and panic requires more effort, it doesn’t have to limit your life. The symptoms of a panic attack include:
People who have panic attacks know their fears are irrational, but feel like they can’t do anything about them. This feeling of powerlessness causes many people to feel depressed. Here are some ways others have been able to cope with the symptoms and move on with their lives: Recognize You are Okay. Experiencing panic attacks for the first time can be very discouraging. People even experience a sense of loss, because they may believe they can no longer achieve what they want in life because of the disorder. People do manage their symptoms and they do recover so they can live their lives and reach their goals. Having a panic disorder is not the end of your dreams. Use Positive Affirmations. Some people see themselves as less valuable after learning they have a mental disorder. Recognize that you are still the person you always were. When negative thoughts creep in, learn to counter them with positive statements about yourself. Say to yourself "I am a positive (intelligent, caring, friendly, loving, etc.) person," several times a day. Visualization Can Help You While You are Having an Attack. This technique takes practice, but it works for many. Try to picture a calm or pleasing scene in your mind. Focus on the scene and as many of the details as you possibly can, such as the colors, the smells or the sounds that might be there. Remember the Limits of the Attack. When you are experiencing a panic attack, the feelings are so intense that you lose track of time. While the experience feels like it will last forever, most last only a few minutes. Timing the attack has worked for some people to help ground them. They look at their watch and realize they only have to endure the feeling for a few more minutes. Also, remember that people rarely lose control when having an attack. You Don’t Have to Explain Unless You Want To. If you become shaky or flushed in a public place and others notice, you don’t owe anyone an accurate explanation. People become shaky, flushed or leave in the middle of a meeting for all kinds of reasons. You are not Alone. Many people share your experiences. In fact, anxiety is the fifth most common reason why people see the doctor. The right combination of medication, therapy and self help has helped millions of people. For more information about anxiety disorders, go to: http://www.expert-help.com/anxiety/ http://www.adaa.org/aboutanxietydisorders/ http://www.psych.org/public_info/anxiety_day.cfm According to the National Institute of Mental Health, 10% of the population suffer from a depressive illness during any 1-year period. Depression that goes untreated costs our economy millions of dollars in lost wages, lost productivity and a lower quality of life. The good news is that depression is easy to treat and 80% to 90% of people being treated recover. Symptoms of depression include:
If you suffer from depression, get treatment. There are also steps you can take to control your symptoms and begin living a positive life. Get medical care - Some depressions are caused by medical problems. The first step in treating depression is ruling out or treating any physical illnesses. Educate yourself - Learn all you can about your illness. Knowing about the illness and what to expect gives you a sense of control. Your mental health center, your public library and self help groups are all good sources of information. Avoid negative people - Do your best to avoid people who put you down and make you feel worthless. Try to be around people who value and care about you. Join a self help group - Involvement in a self help group can give you support, friendship, and caring as well as teach you new ways to cope with your illness. Evaluate your lifestyle - Sometimes, our lifestyle can contribute to depression. Evaluate the way you live. Stress, feeling unfulfilled, or being around angry people are situations you have some control over. Think about which things you need to change in your life and do it. Set small goals for yourself. Depression has a negative effect on self-esteem. People who are depressed often feel worthless. Setting and accomplishing small goals will give you a sense of self worth and achievement. Schedule your day - Scheduling your time gives you a sense of control over your life and can help you achieve your small goals. Learn to relax and manage stress - Stress contributes to the feeling of being out of control and can contribute to depression. Find something relaxing to do. To learn more about stress management techniques, talk to your therapist or support group. Exercise - For many, exercise has been shown to dramatically decrease the symptoms of mild depression. You don’t need to invest in expensive exercise equipment, just get out and take a walk. If you have medical problems, talk to your doctor before starting an exercise program. Help Someone Else - Helping others has a positive effect on your mood. Not only does it take your mind off your own problems, you get the good feelings from helping someone else. Take your medication - Most people with moderate and severe depression or who are recovering from depression will do better with medication. If your doctor has prescribed medication and it works, keep taking it. Sometimes a person will stop taking his or her medication when they begin to feel better. Doing so may cause the depression to return. To learn more about depression, go to: http://www.nami.org/helpline/bipolar.htm http://www.lifescape.com/HelpCenters/Centers.Asp?center=Depression Mania, in its first stages, can give a person with bipolar illness thrilling and exciting feelings. Creativity, confidence and feelings of power are heightened. But there comes a time when excitement and thrills give way to fear, depression and despair. Learning to manage bipolar illness can keep life in balance. Self-help techniques can help you during an episode, or can lessen the negative effect it will have on your life. To prevent an episode, or to keep an episode from ending in hospitalization, you might want to keep the following things in mind: Drinking or drugging is the absolute worst activity you can get involved in. Learn to say "no," to yourself and to others. If you find you can’t say "no," attend a 12 step or other support group. Avoid negative people. Find positive and supportive people to be around. They can do wonders for your mood. Attend a support group. Support groups can offer you real care and concern. Many people who attend support groups have experienced mental illness first hand. You may be able to learn new coping techniques from someone who has been there. Learn what your triggers are. Triggers are situations or events that cause a drastic change in your mood. Work with your therapist, your support group, or even write in a journal to gain understanding about your triggers and how to avoid them. Avoid over-stimulation when feeling manic. Stay away from stimulating places such as bars and malls. Even stimulating music can affect you. Listen to soothing music. It can help you calm down. Stay away from TV and movies that are over-stimulating, violent or gloomy. Programs that affect your mood can be a trigger. Exercise and eat right. Exercise has physical as well as psychological benefits. Just taking a walk can be helpful. Eat balanced meals because your diet affects how well your body absorbs medication. Drastic changes in your diet can also cause problems. Plan your day. Having your day planned can give you a sense of stability when you are feeling unstable. Many people have also found that setting small daily goals is helpful. It keeps them focused and gives a sense of achievement when things get done. Manage your medication. Medication can be a life-saver for a person with bipolar illness. Work with your doctor and pharmacist to determine which medication and what dosage works for you. Make sure you keep all your appointments to have your blood levels taken. Be sure to ask plenty of questions so you can learn all you can about your medication. Keep important telephone numbers in your billfold or purse. If the police pick you up or you get lost, your parents, a family member or a special friend can be called. Wear a med-alert necklace or bracelet. Wearing one can give others valuable information if you get picked up or lost. If a person is delusional enough to get picked up by the police, they need to be in the hospital, not a jail cell. A med-alert bracelet will let the authorities know. Let your friends and family members know the warning signs. Let those closest to you know what to look for when you start to become manic. By using your family as support, you can avoid problems. They may be able to help you take action before you need hospitalization. If you sense yourself becoming manic, whether alone or with friends, call your therapist, community mental health center, or the Access to Care Line. Mania is caused by chemical changes in the brain, and can’t always be controlled despite your best efforts. For more information, we recommend Mary Ellen Copeland’s book Living Without Depression and Manic Depression: A Guide to Maintaining Mood Stability. Visit her web site at: http://www.mentalhealthrecovery.com/ http://www.dr.koop.com/wellness/mental_health/bipolar_disorder/ http://www.nimh.nih.gov/publicat/bipolar.cfm |
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The information and content provided on the CHN site are offered for informational purposes only and should not be treated as medical, psychiatric, psychological or behavioral health care advice. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical or behavioral health condition. |
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