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Eight Tips For Battling Depression

by | Aug 31, 2018 | Anger, Anxiety, Baby Loss, Coping With Baby Loss, Coping With Depression, Faith, Fear, Forgiveness, Grief, Guilt, Help For Grief And Grieving, Hope, Loneliness, Loss, Love, Major Depressive Disorder, Mental Illness Stigma, Mood Disorder, Sadness, Self Loathing, Shame, Stress, Trauma | 3 comments

We’ve all seen the commercials:

“Depression hurts.”

“Do you have trouble concentrating or making decisions? ___ [drug] can help.”

“Depression can make you feel like you have to wind yourself up to get through the day.”

“Depression can take so much out of you.”

I have to say that all of that is true. I hate to use the word depression (I think most people do), but things have been rough since my daughter died. I’ve scraped for words to express the isolation, pain, persistent sadness, discouragement, lethargy, roller coaster days, rage, sullenness, futility… but every time those words fall short.

Over the last few years, I’ve learned  a lot of things not to do, and a few things to try.

Most important is that a quick fix is a myth. So often I’ve woken up feeling OK, moved through the day’s activities relatively well, actually enjoyed some of the day’s moments, and thought to myself, “Hurray! I’m better!” Only I woke up the next day back in the swamp, feeling worse than before because I was wrong. I hadn’t actually left it behind.

Here are a few ways that have helped me, along with a few things I recommend avoiding.

If you are struggling with depression:

1. If you are a spiritual person, pray and tell God about how you feel and ask for help. Don’t shut God off just because you don’t feel God’s presence anymore. Feelings are fickle things, affected by lack of sleep, poor eating habits, hormones, illness, grief, and more.

I found that praying in the shower was a good place because

1) I could usually count on not being interrupted by my children, and

2) if I cried my heart out, the water washed my tears and snot away (I’m not a pretty cryer.)

2. Talk yourself through the day. I don’t mean talk out loud to yourself – that’s the fast-lane to crazytown. What I mean is this: if you catch yourself possibly over-reacting or taking the actions or words of another person personally, try to stop long enough to remind yourself that you are predisposed to assume the worst right now. Tell yourself, “I need to take my own emotional/mental/physical state into account when I’m reading other people and cut everyone, including this jerkwad, some slack.”

When I remind myself of this, I’m more likely to step back and wait to see if what I am jumping to conclusions and being paranoid (and usually I am). This helps preserve those relationships, and heaven knows we need as many healthy relationships as we can get.

3. Talk to someone about your struggle. Be selective. Keep your circle small, at least at first. Look for someone who is strong because they have struggled through some hard things themselves (not because he or she is a know-it-all). Find someone you can trust. Don’t talk to that girl who starts every story with, “Don’t tell anyone else, but so-and-so told me …” If they tell stories about other people, don’t give them any dirt on you. The right person will listen well, try to understand you, and give realistic counsel. They will be flexible but also persistent, drawing you out even when you withdraw or hide what’s inside.

4. Remain engaged with your family and friends. Make yourself go to birthday parties, cook-outs, ball games… whatever it is that you and your friends and family do together. Go even when every cell in your body wants to hole up in bed. We need people, and you have never experienced encouragement quite like spending time with people who care about you and who love to have fun.

I am so thankful for my husband and friends who have dragged me out of the house. No matter how many times it happens, I’m always surprised at how much better I feel when I go, even when it’s The Last Thing I want to do that day.

5. Give yourself time. This one has been hard for me. I want to be done with this depression. I want to move on, move forward, leave it behind, get better. I’m tired of dragging it around every day. But my counsellor keeps reminding me that there is no timetable on grieving. And if I try to stuff it all away and hide it, that actually makes the whole process longer. I need to feel those feelings and work through my grief, not run away from it.

6. Go see your doctor. Ask him or her to check for any physical problems and talk about how you are doing. It is very common for an illness or untreated condition to affect every part of you, including your energy level and outlook on life in general. They will collect some labs to look for things like low iron, an out-of-whack thyroid, or abnormally high white cell count (indicates that your body is fighting an infection somewhere). The doctor should be able to work with you to identify ways for you to improve your physical health, and present some options for improving your emotional and mental health.

7. Do your homework before trying supplements and/or prescription medications. Talk with your doctor about this. They will help you select the best things to try and often have non-prescription options as well. Taking a pill, whether it is an antidepressant or an herbal remedy, is not going to make you happy. These treatments are designed to give enough of a boost to do the hard work of recovery.

Be sure to ask your doctor and pharmacy about how various things interact. Tell them everything you are taking, including herbals and home remedies, because some things are very dangerous when combined. And if you think you need to change something because it isn’t working, don’t just stop cold-turkey! Call your doctor or pharmacist to see if you need to wean yourself off or if it is safe to just stop.

The best advice I was given about trying meds? Try one thing at a time, and give it at least a month before changing anything. Otherwise you won’t know what helped and what didn’t.

8. Build in some cushion. During the worst of my depression, I realized that my weeks were so tightly-scheduled that I had no slack at all for bad days. You know the kind: it’s all you can do to get the kids fed, dressed, and to school, and when you finish that, you collapse. Forget work, laundry, paying bills, washing dishes, cleaning house, grocery shopping. I got radical, backing out of commitments, canceling activities, and taking a leave of absence from work to build in some slack. It gave me the time I needed to rest and recover.

I hope these tips are helpful. I offer them up as ideas picked up along my own struggle in hopes that they encourage you to keep going, keep trying, and most importantly, get help.

Ballet

by | Aug 30, 2018 | Anger, Anorexia Nervosa, Anxiety, Bullying, Coping With Bullying, Eating Disorders, Emotional Abuse, How To Heal From Being Bullied, Restrictive Eating Disorders, Stress | 4 comments

I began dancing when I was 4 years old.

My great-aunt owned our dance studio, so for the girls in my family, dance was non-negotiable.

The first few years of ballet we just had to go for one hour a week, and let’s be honest, you don’t do a whole lot of ballet when you’re 4 and 5 years old. It’s like cat herding. The fact that they were able to keep us all in the same room at the same time was a pretty impressive accomplishment.

My older sister started 3 years before me, so for the first few years, I always went to her class too. I watched her dance with her peers and with one of our cousins, I watched their feet, their new tricks. I would imagine how in 3 years I would look just like her. I would be graceful, balanced, thin and my great-aunt would shower me with the same praise she did my sister and cousin.

But as time passed, I didn’t turn into my sister.

While she grew boobs and a tiny waist, I grew out. I didn’t get the good body or the great balance. I was the chubby girl who couldn’t hold her releve without tipping a little. I was the chubby girl that gave 100%, but always came up short.

My great-aunt began to notice that I was chubby and made it a point to remind me of it regularly. When it was nearly time to start ballet on pointe, she told me that I either needed to lose 10 pounds, or wait a year. I was 10.

I had to wait a year.

I picked up extra ballet classes in hopes of improving my technique, of winning the favor of my great-aunt. The extra classes turned into extra opportunities for her to criticize me. To criticize my size, to remind me that I was not graceful like my sister or my cousin, both of which carried on the family tradition of becoming dance instructors for the younger kids.

Each week I prepared myself, I put on my invisible armor which was dented from the last class’s slightly veiled insults. “Oh Katie, well, I guess that’s better than last time.” Or “Katie, you know that you would be able to do that even easier with less weight.” Sometimes she said it only to me, sometimes she stopped the music and hurled the words at me in front of all the other girls in my class.

I tried to quit, but my mom, who was so well intentioned, told me to keep trying. I kept trying, and to my credit, I did improve. For 14 years I went to ballet, the last few years spending over 8 hours a week in that studio, being told I was not graceful, being denied solos, becoming the first person in my family to not be offered a job to teach there.

At the end of my 14th year, I went away to college.

When I went to watch the dance recital the the next summer I was 60 pounds lighter, I hadn’t had a period in 10 months and I was dangerously underweight. I was out of control.

I was starving myself.

I was anorexic.

I can’t give ballet all the credit for the anorexia, because truthfully it was initiated by a need to control something in my life because I was spiraling into depression I couldn’t climb out of. So I counted calories, and by counted, I mean obsessed over them, I controlled them. I started running. I exercised twice a day.

And the weight fell off.

But when I looked in the mirror, I didn’t see a thin girl. I saw the chubby 10 year old who wasn’t allowed to start pointe with her peers. I saw the ungraceful girl who couldn’t keep up, who wasn’t good enough.

It has been 9 years since I quit ballet and 9 years since my first bout with an eating disorder. I say first because eating disorders aren’t like the flu, they don’t just go away. They sit under the surface waiting to re-emerge, to re-devastate your self-confidence.

I am older now, stronger maybe, but I still see a chubby girl in the mirror. When I gain 5 pounds, I can’t see anything besides failure. When my weight goes above 135 pounds, I literally cannot stop the thoughts of starving myself, of going to any length to be thinner.

To be the graceful ballerina that I always imagined I’d grow up to be.

To be what I couldn’t be all those years ago.

Enabling A Narcissist

by | Aug 29, 2018 | Abandonment, Abuse, Adult Children of Mentally Ill Parents, Adult Children of Narcissistic Parents, Anger, Anxiety, Bullying, Child Abuse, Codpendence, Emotional Boundaries, Enabling, Estrangement, Fear, Guilt, How To Help With Low Self-Esteem, Psychological Manipulation, Psychological Manipulation, Self-Esteem | 4 comments

Adult Children of Narcissists have a tough go of it.

This is her story:

The following was a response I wrote on a message board about the topic of enabling, the ‘how’ and ‘why’ it happens, and how Narcissists and abusers get others to do their bidding. This was written from my personal experiences, growing up with a Narcissistic Mother and watching this scenario play out many times over.

Narcissists thrive on confrontation.  They bully their way by having a tantrum anytime they don’t get what they want.  They turn up the heat enough to obtain it.  The heat rises until they get it.  In short, they learn our boiling points, find our buttons, and study our weaknesses.  They keep hammering away until they get what they want.

It’s pure ruthless persistence on a target they’ve studied for years, but they also come across tactics that generally work.  When they don’t get what they’re after they commonly rage to scare you into giving in, or attempt guilt or sympathy ploys.  Their purpose never wavers,  and they will stop at nothing to achieve their goal.

Simply, a Narcissist or abuser will keep hammering and chiseling down until their targets are just plain WEAK.  They do that by isolating the target from healthy relationships with anyone outside their control.  And I mean close relationships, people that you’d bear your heart and soul to. People that would be out for YOUR good, that you’ve built a long-time trusted relationship with.

ACONs (Adult Children of Narcissists) often say they were forbidden from having friends, bringing friends to the house, and tightly controlled telephone usage.  It is designed to create enough distance between you and others so such a relationship can never form.

Abusers detest anyone who may have more influence over you than they do.

If such a relationship already exists in your life, abusers will seek to drive a wedge between you and that person.  Divide and conquer. The abuser creates enough stress on the relationships to create doubt in the other party.  They swoop  in to become the new ‘reality’ by inserting their perceptions on the weakened target.

My father is an enabler because he’s been trained by my mother to be. She hammers him by exploiting and over-blowing any little offense she can muster (creating conflict) to show how right she is, how awful she has it, etc. She hammers at him until he relents. She does the same thing to my siblings, through personal confrontation and phone calls. Wash, rinse, repeat.

I remember as a kid, we all knew it was just easier to give my mother what she wanted than deal with her rages.  If an abuser does that enough, they are training us to just give them whatever they want, because we know what’s in store if we don’t.  It’s cost/benefit analysis, isn’t it?

Welcome to the hammering machine. I knew that other people would take bad news better than my mother.  So if I got caught in the middle of something between her and someone outside the family unit, she always won because even though I may lose greatly on something involving that person, it was easier than dealing with my mother’s rages.

There’s the birth of an enabler.

There comes a point where you just can’t deal with fighting them anymore, especially when you live under their roof.  Even though we move out, that brainwashing has been reinforced for years, and continues into adulthood. Give your abuser what they want, or there’s hell to pay.

And even though we’ve moved out, Ns make sure they insert themselves in everything, don’t they?  They appear to be interested in us, invade personal space, demand personal information, run amock over boundaries. The Narcissist is making it known that they have a right to everything about us, and will not stand for anything less than EVERYTHING. It’s so they can continue to insert their perception of reality into their target’s lives and retain control.

They continue forcing themselves onto the target, through phone calls or unannounced visits. If you’re never allowed to (or given the space to) think for yourself, how can you?  Narcissists hinder this process as much as possible. It’s why they set themselves up as ‘always right’. If you control all the cards and all the information, it’s easier to manipulate things to your benefit. Thus how they move into the second stage of life.

It’s also important to note that everyone has a breaking point. Some much faster than others, due to the nature of the relationship (such as family friends, distant relatives). Others thrive on gossip and drama…but Narcissists know how to spot their targets and say the right things to obtain what they want.

In short, enablers are Narcissists’ servants. It’s like an abusive dog-owner. The abuser controls the entire environment. Some dogs will cower, some will fight back towards the owner. Dogs that fight back will be beaten more severely until they cower, are neglected, or are gotten rid of. But either way most will still protect the territory. They distrust everyone because of what history has taught them.

Reflections on Lyme Disease

by | Aug 28, 2018 | Anxiety, Caregiver, Depression, Invisible Illness, Jealousy, Loneliness, Lyme Disease, Stress, Trauma | 4 comments

Living with Lyme Disease can be a brutal burden.

This is her story:

Lyme has done some awful things to me. I think the worst are the feelings of despair, anxiety, loneliness. The physical symptoms are not permanent. And although it is sometimes hard to believe, the emotional and psychiatric symptoms are not going to linger forever either. No one can understand how disabling this can be if they haven’t walked this path. If I said I had cancer or MS, I think people would relate (“oh, so and so has that”). We’ve made those illnesses a part of our vernacular. Chemotherapy is almost universally understood. As a society, we know what to expect when someone gets those diagnoses. We are compassionate, sympathetic. I know when my dad was diagnosed with cancer, people came out of nowhere with cards, meals, time.

Lyme is not yet seen the same.

Late-stage Lyme is debilitating. But it is invisible. There is a great website called “But You Don’t Look Sick” that has some great stories about perseverance through invisible illness. I’ve been called a hypochondriac by people who claim to love me. That’s heart-breaking. I sometimes don’t have enough energy to get out of bed to make dinner. I certainly don’t have the energy to convince someone that my whole body hurts and that I have fatigue that can only be temporarily overcome by several large cups of coffee. I’ve realized that putting on that front though only makes it less obvious that something is wrong.

I don’t want to be a burden to those I care about, so I try to minimize my complaints. But truly, I feel very alone. When my dad was sick, I felt there was no other choice but to move in with him, make sure he was cared for, that healthy food was on the table, that he didn’t have to worry about driving home from chemo. Where is my caregiver? I don’t mean for that to sound desperate or clingy. I guess I just don’t understand. I would do anything for friends and family. Quite frankly, I have, sometimes to a fault to where I haven’t left anything for myself and my family.

I am ready to be healthy again. I want to have non-caffeinated energy. I want to be able to work out without feeling crushingly fatigued from lifting ten pounds. And I want a social life back. I know it takes time to maintain friendships, and I feel like I have lost my ability to do that. Mostly I’m just tired of being alone.

And being sick is just one more reason for me to feel distant from others.

Divorce Can Be Wonderful

by | Aug 27, 2018 | Anger, Anxiety, Emotional Boundaries, Fear, Happiness, Narcissistic Personality Disorder, Psychological Manipulation, Sociopathy | 5 comments

Divorcing a narcissistic psycho can be hell. If you’re not prepared.

She was. Read on:

I am in celebratory mood. Divorce can be a sad and stressful time for may people, but for this particular fruitloop it’s a cause for much celebration.

Hands up anyone who’s tried to divorce a narcissistic psychopath. OK, so in the absence of my being able to actually see you right now, I guess I should give the heads-up for anyone who suspects that they’re married to a narcissistic psycho and wondering how to achieve such a mind-blowing coup.

Rule Number One:

Just remember, you can’t divorce a narcissistic psycho because they won’t let you. Use reverse psychology. Apply for a divorce. Wait about 8 weeks before they slap an anti-suit injunction on you. Haha! that’s a good one, because they don’t want you to divorce them, they have to divorce you.

Rule Number Two:

Be damn sure you have money to burn. I’m talking eye-wateringly, serious amounts of money that could be used for something far more constructive like your children’s education or your shrink bills. You’ll need the best lawyer you can afford. Firstly, because you have to deal with someone who is more cunning than a friggin weasel and has the charm of one of those guys who do tricks with a snake in a basket. You simply must have a lawyer who’s got teeth and balls. Frisk the bugger’s crotch and ask him to open his mouth. I’M SERIOUS. We all know though, that lawyers with a full set of teeth and mammoth balls don’t come cheap.

Secondly, remember… the psycho will always try to out-do you. They simply have to have the best lawyer. It’s a matter of entitlement. So, you can’t be caught with your pants down and relying on the legal skills of a toothless, impotent, eunuch when he wheels in the big guns.

Rule Number Three:

Patience. Be prepared for the longest, most acrimonious, frustrating, expensive, divorce and settlement in f**ing  history. The narcissistic psycho will get these expensive lawyers to communicate about all possible minutiae from weekly letters regarding access to the dog, to a spreadsheet showing who owns the contents of the bloody refrigerator. I jest not!  Oh, and you’ll need to sort out that anti-suit injunction.

Rule Number Four:

Keep your marbles intact. There will be times when you get to read and respond to their 100th solemnly sworn affidavit, and you’ll wonder if you’ve lost the plot.  These things are amazingly convincing works of fiction, and reading them will make you want to vomit…you’ll probably want to slit your wrists too!  DON’T. Sure, they’ll contain a grain of truth, but the truth will be so twisted that you’ll doubt your own sanity. Reach for the diary, the photographic evidence, the forensic accounting report and the bloody Valium….but keep your marbles intact.

Rule Number Five:

When the decree absolute comes through, and he sends you a pompous message reading “I find it so very pleasing that I have finally stopped your divorce and divorced you” …….f**ing well CELEBRATE! You will be finally free of the bastard.

Today, I celebrated with a spot of fly posting around the village. This weekend I am having an enormous party.

BECAUSE DIVORCE IS EXPENSIVE….. BUT FREEDOM IS PRICELESS!

The Worst That Can Happen

by | Aug 25, 2018 | Anger, Anniversary Reactions, Anxiety, Baby Loss, Child Loss, Compassion, Coping With Baby Loss, Coping With Losing A Child, Denial, Depression, Family, Fear, Feelings, Grief, Guilt, Help For Grief And Grieving, How To Cope With Post-Traumatic Stress Disorder, Loss, Post-Traumatic Stress Disorder, Sadness, Stress, Trauma, Uncategorized | 9 comments

It was a beautiful Memorial Day Weekend a few years ago. I had gone with a good friend to the Indianapolis 500. I was very recently divorced and my son, age 8, was with his dad at an amusement park fairly close to our house. I had just returned to the area when my ex-husband called with a pretty horrifying story. His normally tough-as-nails mother had called him, hysterical, saying something about a pool, but he couldn’t make out anything else she was saying. He was on his way back to town, but in the meantime asked me to look for his mom.

So, I did. I think I knew all along what I would find. I knew my brother and sister-in-law were having a pool installed for my niece and nephew, ages 5 and 8. I stopped at a couple of places where I knew they hung out with no luck, so I headed for the hospital.

I went to the ER desk and told them who I was looking for. Just the last name, mind you. Immediately, the front desk person said I could come in the back. I didn’t know that meant really bad news. I said, “No, I can wait out here, no problem,” but she insisted. Into the back I went, and immediately I was confused. There was my mother-in-law, surprisingly calm, or so it seemed. I went to her, and she said it was my niece, it had been the pool where the football cookout had been held, my niece had been missed but there were too many toys in the pool to see her at the bottom.

And I said, “Well, how is she?”

She said, “Oh, she’s dead.”

A lot of the aftermath is a blur now. I went to my brother and sister-in-law, who were holding my niece’s body. She looked perfect and beautiful, but blue. I remember my sister-in-law looking at her almost reverently. I remember sitting on the curb outside the ER, waiting for my ex-husband to get there so I could tell him. I remember my son’s horrified face as he saw her as it sunk in that he would never argue with her again over who got the middle part of the back seat. And I remember the feeling of absolute hopelessness that I couldn’t protect him from that, or from the other ugly things in life.

That night, something broke inside me. I went to bed that night knowing things would not be better in the morning. My sister-in-law’s wails echoing in my ears.

It’s been years now. My sister and brother-in-law are doing as well as I think anyone could and I was diagnosed with PTSD. I thought I had a good handle on it, but I got a comment from someone that brought it all back. This person told me she hoped someone in my family, like my child, got sick so I could understand why she missed a ton of work.

She didn’t know how close to home she hit.