My Recent Depression And Anxiety Tips (My Top 6)

This one is dedicated to my mom.

It's been a while since I've written anything. Lets just say I was going through stuff...

As you know, I've struggled with depression, followed by anxiety, topped-up with substance abuse. Since my last post, for some reason, my life went completely down-south, and totally unexpectedly. In the last 3 years I've lost three jobs, two rental apartments, the majority of my friends and all support from family. Today when I look back, I know what I did wrong. My life did a complete 180 degree and continued going down hill from there. Without getting into many details, and I'm sure you have an good idea, so I really want to focus on what I did to get myself out the deed, deep misery I had put myself into, how I got back on my feet, back on track, and even stronger than ever. One thing I do want to say is don't ever think you've become strong enough to suddenly be able to deal with addictions because you got over your anxiety/depression. Addictions and anxiety go hand in hand. Addictions are extremely difficult to control, and even no matter how strong you think you've got. Please keep in mind, and you know that, when you start it's extremely difficult to stop or control, and so you might just fall right back where you once were, deeper, and possibly hit rock bottom... that's exactly what happened to me, so I hope these tips can at least help some of you.

Let's get right into it. Here are my most recent 6 tips for finally concurring depression and anxiety, especially when mixed with substance abuse.

1. Stop Consuming Drugs And Alcohol, Whatever It Might Be For You

This is a crucial step, if you allow in the devil's temptations, you will never be able to see the light again or gain the strength to get through it. Go head, have that one more drink, one more night of fun, and then what? What about the following weekend? What will happen when that "friend" calls you to come chill, what will you respond? Are you going to go back just so that you can test your own strength? What does it bring to your life or future? What's at the end of that tunnel? How far in life have you gone since? Are you making good friends, I hope so, because you will need some. Those people are not your real friends, maybe you have something in common, but you can not help each other get better by doing the same thing. Talking to each other about your future goals and plans while high, is not going to take you any further, but only to that next party.

From my experiences, none of that matter. That fun you're having isn't real fun, and trust me, it's actually taking your further and further to your dreams and goals, and often extremely dangerous. No savior is coming for you, you're dreaming, comfortably numb, in your own fantasy world, but with no means of getting out of it. Life won't help you if you don't help yourself.

Sober up a bit and slowly you'll find the courage to get help, and there is so much help out there. One thing at a time, one moment at at time, one goal at a time, you will eventually reach every single one of them, as long as you stay as sober and keep your focus.

2. Come Face To Face With The Fact That You Do Have A Problem

Most of us don't think or believe we have a problem. Anxiety and depressions are linked to deep wounds that were once forgotten, pushed away and never dealt with. The reason why we rebel is because of our hurtful wounds from our past which we think no longer exist. When we feel unhappy we naturally get involved with the wrong people, introduce substances to ease the pain or to feel accepted, loved or appreciated. We must remember that we attract what we are, these people, whom match your current mental state, are not going to be helpful, however they do make you feel comfortable and welcome, right?

Don't give in, know better. You have wounds to heals and you need to accept it, don't copy them, don't settle, don't give up on your dreams just like some have. You need to talk to yourself and say "I need to change my behaviors and actions". Do that and your life will follow... it's truly the only way. You will feel it in your mind, body and soul when it's really time to quit. Then focus on you and you will begin to be more honest with yourself and with others. Transitioning is never just a walk in the park, it hurts, but it does go completely away :)

3. Be Completely Honest With Yourself

Like I just mentioned, being honest with yourself, knowing who you are, where you come from and what you want in life, all will support you during your transition. You need to be self-aware of everything about you. Whatever you need to do to find that out, just do it, trust me, it's worth it. As soon as you admit to yourself "I have a problem, I know", then, you will immediately feel that feeling of calmness, and right through your veins. What do I do now? Make a list of steps you can take, and start with one, anyone, just pick one. It is a very powerful practice, it works, it worked for me, and I hope it works for you. Be a good person and stop lying to yourself and to others. You will gain confidence, self esteem, and others will begin to respect you, once again.

My life changed dramatically; I gained back my respect, I started loving myself more, and today I  completely accept my flaws and previous mistakes. I never judge myself or anyone - I respect other's journey and where they might be today.

4. Detach Yourself From Toxic People

I've always believed that people cross your path for a reason, but I also know that it doesn't mean everyone will stay in your life, and sometimes it's just for a quick brief moment, just to teach you something, or perhaps you need to leave them with something. In any way, some people show up only to make your life miserable as hell, more then their own life. They will do anything to keep you from getting better or succeeding, because that's what they thrive on, victimization. They pick at you, wait for that reaction, and can't wait to see you hurt. It's only until you realize this, that you can then make a conscious choice to let them go. Get to know them so they don't bother you ever again, new comers, they will come. Cut them out of your life, and COMPLETELY! I'm sure you've met a few.

5. Take Care Of Yourself

It took me a few back and forth before I finally became to understand that part-time consuming, is not a thing. Only after I decided to ONLY focus on my physical health, mental sanity and spirituality, that I began to feel completely at ease with myself, my life, my behaviors and attitude towards people. I now take good care of myself, eat even better, back into yoga and meditation... life if wonderful again, but at higher level. I do not force anything, because the last thing I want to do is create any unnecessary stress while I'm healing. One day might be yes, but the next might just be Netflix. I take it one day at a time, I don't think about tomorrow or yesterday's mistakes, because I know that will trigger anxiety and overthinking, and we both know that won't lead us anywhere! I am now leading an easier, almost stress-free life style and I'm loving it. I did move to another city, but only because I left like I had no other choice. It's up to you. Whatever makes you feel good just do it, as long as it's healthy!

6. Know Your Goals

This has to be my favorite. I might not have previously touched this topic, but I truly believe that the root of the problem, is that we are completely lost human beings, not knowing what we truly like, what we should be doing with our lives, yes I'm talking about your life purpose. Picture you're an artist but you work for the government full-time, and completely dislike your job. The majority is doing it, they "seem" happy, so it must be alright. Well, it may be the worst thing for you. It is soooo important that you have a goal, mission, purpose, reason to live, reason to be alive! Otherwise, what's the point. I finally think I've got my mission figured out, which is to help people, in any way I can, through this channel, through beauty, being raw and authentic, so that others can replicate. I have decided to become the type of person I would wish to meet and have a conversation with, and be so comfortable that I can truly be myself. That is enough for me. I'm also starting my own business, and from all that, I know I'm doing what I was called to do. They're many things you could accomplish or do, it might not just be one thing! Being a good mother is one :)

You must find what those are deep down, and slowly work your way to them! I believe those are the true meaning of happiness, no anxiety, to stress, no depression. Remember, anxiety and depression are only here to assist you.

You also have a story to tell, click here.

Be well.

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Stigma and Mental Illness: Get The Facts

What is Stigma?

Stigma is a mark of attitude of society that sets a person as part of a group, by placing a label that is seen as a stereotype, such as an illness, a deformity, a color, a nationality, a religion, etc. Stigma creates prejudgments and discrimination. This HAS TO STOP!

Let's place stigma aside and pretend for a minute that we all communicate with one another with honestly, freedom and free of judgments... just for a brief moment, let's try and see what happens...

Mental illness comes in different forms, shapes and severity. It may be someone whom you've known for years, or it may be someone you've crossed path with who seemed perfectly "normal", but yet, how do we define "normal"? They may be dealing with a severe mental illness, a transient depression or recently lived a traumatic event and was left marked by it. Perhaps they've come to accept it and now live with it everyday, or maybe they're struggling to get through it, who really knows... certainly not by us judging, and obviously not with stigma.

When it comes to this sensitive subject often stigma will stand in the way and stop someone from speaking out or obtaining the help they desperately need. We seem to be open to talk about all sorts of troubles and problems, but as soon as mental illness is mentioned everyone seems to shut down or point at one another. Though if the illness is related to a post-menopause or a post physical injury, for instance, only then it's Ok to talk about since the blame goes on a concrete "physical" phenomenon, whereas if someone is dealing or suffering from an anxiety disorder or panic attacks, it becomes unacceptable because there are no evident sources for their birth. Well, as far as they know someone with a mental illness should be in a wheel chair and be dependent of everyone. Idealistically the only phenomenon that should stand between the diagnosis and the patient is the ability for one to overcome the challenge, and not the misleading label.

When a person is stigmatized he or she is instantly labeled as diagnosis "A", which would restrict the patient from seeking any other possible treatments, or even get a slight chance at looking at other recovery or healing avenues.

Now, let's take a moment to look at some important facts.

Note: The following statistics are from a Canadian stand point and researches were conducted nationally (Canadian-wide only). Please also keep in mind that these stats are not live, and only includes Canadians who have been reported or identified, therefore these numbers today would likely be much higher (nothing was submitted on my behalf...).

People and Mental Illness

1 in 5 adult will suffer a mental disorder in their lifetime.

12% of the population will suffer from an anxiety disorder in their lifetime.

8% of the population will suffer from a major depression in their lifetime.

9% of men and 16% of women are affected by some type of mental illness.

43% of adults suffer from poor health due to stress.

18% of young adults aged of 15 – 24 have reported some type of mental illness or substance abuse problem.

Anxiety leads with 6.5% being the most common problem among children and youth.

Anxiety disorder and depression are the most common types of mental illnesses.

The highest rate of depression symptoms are under 20 years of age.

The highest rate of anxiety symptoms are between 20 – 29 years of age.

Types of anxiety disorders affecting the population:

• Specific Phobia: 6.2 – 8.0%
• Social Phobia: 6.7%
• Obsessive Compulsive Disorder: 1.8%
• Generalized Anxiety: 1.1%
• Panic Disorder: 0.7%
• Post Traumatic Stress Disorder: N/A

Homeless

86% of homeless people have had either a mental illness or a substance abuse diagnosis.

75% of homeless have a substance abuse problem.

Only 22% of homeless said that their illness was the reason they became homeless.

Employment and Mental Illness

1 in 3 adult either turned down for a job for which they were qualified, or dismissed or forced to resign, once it was known that they had a mental illness.

70 – 90% of people are unemployed due to serious mental illness.

75% of short term Canadian disability claims are related to mental illness.

Health Care

Depression and psychological stress are the strongest predictor of physician visits and hospitalization.

Mood disorders was known as the most common psychiatric diagnosis for admission to general hospitals.

Substance Abuse

30% of people diagnosed with a mental illness have a substance abuse problem.

Depression is a common health consequence of heavy drinking.

18% of seniors are hospitalized because of heavy drinking.

Facts about Stigma

The prototypical image of disability recognized by most Canadians is the wheel chair.

67% agree that chronic depression is a disability, and 66% believe that mental illness is a common disorder.

58% think depression is most common.

79% recognize the symptoms of depression, 45% recognize the symptoms of schizophrenia, and 39% recognize the symptoms of anxiety.

33% think mental health problems are rare.

55% think psychiatric medications are harmful.

33% would recommend non-medical solutions.

59% believe people can recover from mental illness.

42% say they would be uncomfortable revealing that they had a mental illness.

44% say a person with mental illness would have a hard time holding a job.

Based on diagnosis, mental illness are related to biology and genetics:

• Schizophrenia: 48%
• Depression: 27%
• Anxiety: 21%

World Facts

2% of the world’s population are affected by a serious mental illness.

Depression is the fourth leading cause of disability and premature death in the world.

Our Verdict

We find that these statistics, though this particular data does not capture worldwide as well as by keeping in mind their accuracy, indicate that people who are suffering are afraid to say everything, or anything, likely lack education around mental health and mental illness, or perhaps feel powerless in some way or another. The stats also show that Post Traumatic Stress Disorder (PTSD) is not recognized as a leading factor, when it could very well be the leading cause of anxiety and/or depression, yet very few seem to link the two.

We hope that these information can help reduce the harmful effects of stigma...

Please share the love ♥

Namaste

Sources: Stigma, Canadian Statistics
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Fearing Anxiety or A Panic Attack? Not Today!

I fear...

• pain
• lost
• failure
• not "making it"
• hopelessness
• my well-being
• other's well-being
• my reputation
• my career
• my health
• anxiety
• a panic attack, etc.

Fear seems to be the root of all evil, and for those who live with a type of anxiety disorder, that it's Generalized Anxiety Disorder (GAD), Panic Disorder (PD), Social Anxiety Disorder (SAD), Obsessive-Compulsive Disorder (OCD), Post-traumatic Stress Disorder (PTSD), Separation Anxiety Disorder or a specific phobia, all imply to be reunited under the umbrella of fear.

If we look closely at the word "fear" we are able to comprehend why our bodies react the way they do:

Fear
[ fir ]
noun
— a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined.

Now let's look at its antonyms:

Antonyms:
— courage, security, calm, intrepidity, assurance, calmness, cheer, confidence, contentment, ease, faith, happiness, joy, trust, comfort, liking, love, bravery, courage, fearlessness, heroism, unconcern.

The reason for this close-up is to carefully examine the two extremes: the effect it has on us, and what we can do to help prevent this unwanted feeling. Whether the fear we have is real or imaginary, the effects are very much the same.

When we think of an event that took place or a future scenario which cause us negative emotions or feelings, it may accelerate into a stronger emotion such as fear, even though it is not actually happening. This fear is only imaginary -- it is NOT real, only it "feels" like it is.

As we know fear is subsequent to some kind of real life events or lived experiences, however we can be left reassured that fear is not a manifestation forthcoming the event or experience itself, but a manifestation within our minds.

There are a number of reasons for one to be afraid of, and of course those depend on each and one of us as we all have walked different paths. For example, personally I fear of public speaking and heights. I find that my anxiety is easily triggered when I'm about to speak in front of multiple people, (e.g., at a meeting) v.s one on one. Also, my fear of heights seems to obstruct my ability to enjoy a nice sunny day on my balcony from the 11th floor. These may be common but not for everyone. So what now, should I continue "live in fear" or is there something I can do to get over these?

Here is something I'd like to share with you which has helped me tremendously when in a fearful situation:

Firstly, fear, when recognized, can then be controlled. It's when we don't know what's happening to us that we continue to fear, and for the majority of us there are no apparent reasons behind it. The magical revolution of knowing about our fears, and most importantly accepting them for what they are and showing themselves to us, can make the entire difference when we're in a panicky mode.

Secondly, the moment that fear decides to show itself, that it's due to an obvious situation where we would normally be fearful, or while completing a daily task, fear is an emotion, just like any other, which can be controlled or avoided, bottom line -- fear is in our heads.

Finally, here are a few tricks (memos and self-talks) that perhaps can also be helpful to you:

Fear of heights

If you are grounded you are very much safe, and you won't go nowhere! There is nothing to fear about, in fact let go of that fear and trust. There is absolutely nothing else to do, but trust.

Social phobia or fear of public speaking

You are who you are and no one else has a say in it. As long as you are comfortable and accept yourself for who you've become or who you will become, your only duty is to be that person. Detach yourself from other's options, thoughts and judgments of you, because they don't define you, they define them. So don't over think or analyse anything -- just express yourself with respect, confidence and freedom.

Fear of anxiety

Oh dear anxiety, how I wish I never met you. Though, I am happy that you were able to give me a better understanding of myself, my insecurities, my fears, and my emotional behaviours. I now know, because of you, that I was doing it all wrong. However, today I choose not to make you a part of me anymore (my fears), and unconditionally and with all due respect, you are dismissed -- as if you were never here. Now moving on without you. Take Care.

Fear of a panic attack

These can be tricky, as they come and go and sometimes with no warnings. A panic attacks happens when our body feels as if it's in danger, and it reacts by producing a burst of adrenaline as a force to protect itself in case of danger (I'd like to emphases on the "in case"), just like it would in a real moment of danger. In fact, constantly "living in fear" has to come with some kind of side effect. But know that there is no "real" danger. By fearing our anxiety or another panic attack, the only thing this is actually doing is giving them our attention, and so they will respond by coming back. We should NOT let them "unreal fears" take over our majestic powerful and dominating minds. What we can do in a moment of fear (especially when alone in panic) is to remain silent, try to reassure and calm ourselves down, acknowledge that our body is responding only accordingly, not to think of why and instead just acknowledge, close our eyes (at least try if you can), find that inner peace that lies beneath the pain, feel the nothingness that can be found. and slowly let the pain find its way out. We should always stay focused and not let go until we feel calm and completely reassured. Then, move on with your day knowing you just defeated a panic attack, and well aware that you are in control. A panic attack doesn't have to last for hours, or not even for 5 minutes. The length of a panic attack will depend on us, and our surrounding, of course.

Conclusion

Know that these specific fears (whatever they may be) are only a manifestation of the mind, and for that being said there are actually no real reasons to fear. The more we commit to our fear the more likely it will pursuit, yet the quicker we put our attention away from it and focus on peacefulness or nothingness that actually exists, the quicker we will reconnect with ourselves, and realize that we are in control.

The fear of living with anxiety or yet to live another panic attack is a fear within itself, and it's powerful enough to keep us in fear for a long time. However, the power of the mind is significantly stronger than any fear, and practicing techniques such as this one is an art -- the art of mindfulness.

We've got this -- we ARE in control! Fear? Bring it on! We can handle you!

Namaste

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