Friday, July 6, 2012

Books, nature, music and meditation: Self-care for anxiety and depression


http://en.wikipedia.org/wiki/Claude_Monet

I’ve learned that though medication and therapy can be cornerstones for treatment of obsessive-compulsive disorder, other anxiety disorders and depression, what we do to take care of ourselves can make a difference, too.
When we’re feeling anxious or depressed, it can be difficult to take good care of ourselves. It’s easy to get wrapped up in the obsessive thoughts, racing heart, sweating palms or down feelings.
But just as we do things to feel better when we’ve got a cold—drink hot liquids, suck on cough drops, have a box of tissues handy, take a nap—we can apply the same principle to our mental illnesses.
I do have to make a concerted effort to remember to take good care of myself when I’m when I’m not feeling so good.
Here are some of my self-care techniques.

Meditation: You may be tired of reading my exultations about meditation, but it’s hard not to write about how much it has helped me. I don’t know if my body literally slows down inside, but I feel quieter and calmer after just a 10-minute session.
I am by no means an expert at meditation. I approach it without trying to be perfect at it—unusual for me.
Sitting in silence for a specified period of time, focusing on the current moment, also makes me feel like any decisions I make afterwards are made with a clearer mind.

Music: Music affects my mood, as it does most people. I have music that quiets me enough to put me to sleep.
Lately, I’ve been listening to Adele to pick me up, and Van Morrison to make me feel more mellow but not sleepy.
Note: After reading Oxford Messed Up, by Andrea Kayne Kaufman, a book I reviewed on this blog, I was inspired to listen to Morrison again after many years. I’m glad I did.

Reading: Reading a good book or article can make me feel like I’m in a different world. It takes my mind off my problems and worries.
Reading is also a great way for me to learn more ways to deal with my OCD and depression.
Poetry is one of my favorite ways to find inspiration.

Exercise: I went on a walk/jog with my husband today, and I felt great afterwards, even though I’m battling a cold. I felt more energetic, yet calmer, and my mood was lifted.
I find that the hardest thing about exercise for me is to be consistent, but consistency helps. The more I exercise, the more I reap the benefits.

Nutrition: My husband and I ate out tonight at our favorite Mexican restaurant. I had the black bean soup, which not only soothed my sore throat, but also fed my body protein.
I followed that up with a flan, a custard dessert. It was smooth and cool and felt good on my throat, too, but it also had sugar in it, which I didn’t really need.
Too many simple carbohydrates give me a short-term lift, and then I feel tired. That’s not good for my anxiety or depression.
Eating whole grain products and plenty of vegetables always makes me feel better.

Writing: Whether I’m writing for public consumption or in a journal meant for my eyes only, I learn about myself when I write. I can vent, especially in my journal, and make better sense of what’s happening or has happened in my life.
I’m also working on a memoir, and the act of writing down memories is helping me find meaning in a seemingly unconnected array of events.

Other creative activities: Drawing, coloring, doing cross-stitch and crocheting are some of my other creative outlets. All of them calm me. All of them give me a sense of accomplishment.

Talking: I don’t have a lot of people I feel comfortable talking to about my worries. My husband is my number one sounding board. He’s quiet and wise and doesn’t jump to conclusions. He listens to what I have to say and tends to cut right to the heart of the matter. That helps me a lot.

Rest: I don’t always sleep well during the night. If I have the chance to take a nap during the day, I take it.
The biggest thing I need to work on with my rest is to be consistent: go to bed and get up at about the same time every day. That’s a tough one for me, but I feel better when I do it.

Spending time with my loved ones: Being with my husband and cats restores me. I feel more relaxed and more hopeful when I’m with them. I’ve taken a few days off from work this week, and it has been heaven being home with them.

Spending time in nature: Walking and sometimes taking photographs or simply bearing witness to what’s going on in my yard are soothing activities, and they remind me of the interconnectedness of all life.

What are some of your self-care tools?

20 comments:

  1. Some of the same ones-- definitely getting outside, reading (blogs and bios and short articles-- reading is actually an adhd-fed trouble-spot for me, working on it). Photography. Coloring mandalas and graphic patterns (that's a new one and very soothing). Making sure to eat a protein-rich breakfast. Writing.

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    1. Ellie Rhea, Thank you for your comment. Sounds like we do enjoy doing some of the same things, including coloring mandalas. I have found that to be very calming and comforting.

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  2. I use quite a few of the same ones you use too Tina. But the colouring and drawing of mandalas works very well for me too. I draw them on the computer as well, as sometimes I cannot get away from my obsession to have everything perfectly symmetrical. Works very well in a program like Paint!

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    1. Klaaske, It's neat that you like to color and draw mandalas, too. I haven't tried any on the computer yet, but I think I will. I'm not much of an artist, and it's hard for me to get things straight (there's my perfectionism too!)

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  3. Great list, Tina. All those things are helpful, unfortunately I'm not too disciplined and don't really do a lot of them! I do love music, it certainly helps with my mood. I like funny tv shows like Everybody Loves Raymond. When I was really in the pit of depression, every night before bed I would watch an episode. It would make me laugh and feel a bit better. I've found that I like writing too; it's very therapeutic. Sitting outside when it's sunny also makes me feel joyful.

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    1. Sunny, I've always liked that show--it makes me laugh out loud, and that's good for all of us. That was a good idea, to deliberately watch an episode every night to make yourself feel better.

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  4. Hi Tina, nice to meet you. This is the first time I've visited your blogsite. I am in recovery of Major Depression and Panic Anxiety Disorder. I still have bouts (frequently) but nothing like the times I've had to be hospitalized for. At the present, with many changes to a more simple lifestyle, I've been able to cope and make it through the 'bouts' with greater success than in the past.

    Wow, you write so beautifully here. I've read the last couple posts you've shared. This is a helpful blog for those of us, like us. Thank you.
    I look forward to revisiting :)

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    1. Deanna, nice to meet you, too! And I'm so glad you visited and hope you will again.

      I find that a simple, quiet lifestyle works best for me, too.

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  5. I love all your tools and use many of them myself.

    Reading blogs and blogging is huge for me and I count that as a separate coping tool than I do regular book reading.

    Blogging combines reading, writing and reaching out which all help me.

    I hope you feel better soon!

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    1. Elizabeth, You make an excellent point about blogging. I feel the same way.

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  6. I enjoy all of those that you listed. Part of my exercise regimen includes yoga at least a couple of times per week, but lately I'm going for every day since I'm in the midst of some anxiety-producing change. The yoga helps me a lot, as does a good walk.

    I also feel instantly better when I go into my garden. I have limited time out there while landscapers are building terraces that will expand the garden, but I'm still getting some strawberries, with potatoes/onions/broccoli coming along, and I'm learning all about the fig tree that I inherited when I moved into this house. Growing my own food is a great source of pleasure and relaxation!

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    1. Nadine, I should have added yoga--I have not been doing a formal yoga routine, but I've been doing some yoga asanas for relaxation.

      Your garden sounds wonderful, and I bet the terraces will really add to it. You'll have to post photos!

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  7. I love escaping through reading and running. Those are my two favs. I also love hiking and riding my horses. Even just petting a cat or snuggling with one of my boys can help me feel better when I'm having a rough day.

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  8. You have quite a list of activities. I love that. I remember when I was in a very depressive state and I could not think of one thing I wanted to do, nothing sounded fun, not even reading a book. It was if the world turned brown on me. Now I have a whole list, like you, of things to do for fun, to lift me up or manage my anxiety/OCD. What a blessing you and I have in our family; my husband is also my rock and spending time with him or my children is big on my list of fun and relaxation. I love reading and exercise is so beneficial for me. I love being in or around water, being in nature. I have been horse riding twice and both times I found it extremely relaxing..something came over me sitting on that horse and it was a great feeling. I often wonder if I have to work harder than other people at being happy..it seems that I do. I have to put in the effort, look for and seek out something to perk me up and keep me active and happy. It's ok, I am happy that I am in a place now where I not only have the tools, but I know when to use them and am mentally in a place where I want to use them.

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    1. Krystal, I know what you mean by having to put in the effort to look for things that will make you feel better. I'm like that, too. I don't know if it just doesn't come naturally or if it's the depression, but sometimes I have to make an effort to choose something to do instead of doing nothing.

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  9. Great post! Some of your self-care tips are the same as mine. Taking action helps ease the feeling of helplessness I get when my depression is very bad.

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    1. That's a good point, Jean, that taking action--doing something--works on the sense of helplessness. I have found that to be true, too.

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  10. Great post, Tina. Thanks again for the mention of Oxford Messed Up. I agree that music is incredibly therapeutic. I love making playlists for my iPod and taking long walks. It does wonders for my mood!

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    1. Thanks for stopping by, Andrea. Music can do wonders for my mood too!

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