Treatment and Recovery Part 6: Additional Things You Can Do Right Away to Help Yourself Feel Better

 There are many simple, safe, inexpensive things you can do to help yourself feel better. The most common ones are listed below. You may think of other things you have done to feel better in the past or things you would like to try.

• Tell a good friend or family member how you feel. Talking with someone else who has had similar experiences is very helpful because they can best understand how you feel. First ask them if they have some time to listen to you. Ask them not to interrupt with any advice, criticism, or judgments. Tell them that after you get done talking you would like to discuss what to do about the situation, but that first you need to talk with no interruptions so you can get it all off your chest. 
• If you have a mental health provider you feel comfortable with, tell him or her how you are feeling and ask for advice and support. If you don't have a health care provider and would like to see someone professionally, contact your local mental health agency, or ask for a referral from your primary physician. Sliding-scale fees and free services are often available. 
• Spend time with people you enjoy, who make you feel good about yourself. Avoid those who are not supportive. Do not allow yourself to be hurt physically or emotionally in any way. If you are being physically, emotionally, or sexually abused, ask your health care provider or a crisis counselor to help you figure out the safest way to remove yourself from this harmful situation. Until you are in a better environment, your mental health will continue to worsen.
• Ask a family member or friend to take over some or all of the things you need to do for several days, like taking care of children, household chores, and work-related tasks. Their help will give you time to rest and focus on getting well. It may be hard for you to ask for favors like these, but try to understand that others are often glad to do something for you if they know it is going to help.
• Learn about what you are experiencing. This will allow you to make good decisions about all parts of your life, like treatment, living arrangements, financial obligations, and relationships. To do this, read pamphlets about your condition (they can often be found at your doctor's office or other health care facility), books, magazine articles, and reliable internet sources. In addition, try finding a support group for those with similar issues. Most mental health facilities have such groups, and you may also find online groups and message boards to interact with.
• Exercise! Any movement, even slow movements, will help you feel better. Climb the stairs, take a walk, sweep the floor, stretch-whatever gets the blood flowing in your body. Don't over exert yourself, though.
• If possible, spend at least thirty minutes outdoors every day, even if it is cloudy. Let as much light into your home and work place as possible. Your body needs a healthy dose of Vitamin D, and it will significantly help improve the symptoms of depression, much like exercise will. 
• Eat healthy food. Limit your use of sugar, caffeine (coffee, tea, chocolate, soda), alcohol, and high-sodium foods. If you don't feel like cooking, ask a loved one to cook for you, order take out, or have a healthy frozen dinner. 
• Do something every day that you really enjoy, something that makes you feel good. This could be working in your garden, watching a funny movie, playing with your pet, reading a good book, painting, needlework, carpentry, playing music, or any number of things that you normally find joy in doing.  It may even be a simple activity, like watching the moon rise, smelling flowers, or walking barefoot in the grass. Make a list of all the things you enjoy doing and keep adding to it as you think of new things. Refer to the list when you are feeling so badly that you can't remember the things you enjoy. Even if you don't feel like doing it, pick one and do it anyway. It may lift your spirits.
• Relax! Sit down in a comfortable chair, loosen any tight clothing, and take several deep breaths. Starting with your toes, focus your attention on each part of your body; tighten, then relax. When you have relaxed your whole body, notice how you feel. Then, focus your attention for a few minutes on a favorite scene, like a warm day in spring, or a walk by the ocean, before returning to your other activities. 

If you are having trouble sleeping, try some of the following suggestions:

• Listen to soothing music after you lie down.
• Eat foods high in calcium, like dairy products and leafy green vegetables, or take a calcium supplement.
• Avoid alcohol-it will help you fall asleep, but may cause you to awaken early. 
• Avoid sleeping late in the morning and taking long naps during the day. Try to keep a regular schedule of bedtime and wake time.
• Before going to bed:
• avoid heavy meals, strenuous activity, caffeine, and nicotine.
• read a calming book.
• take a warm bath.
• drink a glass of warm milk, eat some turkey, and/or drink a cup of chamomile tea.

Keep your life as simple as possible. If it doesn't really need to be done, don't do it. Learn that it is okay to say "no" if you can't or don't want to do something, but don't avoid responsibilities like taking good care of yourself and your children. Get help with these responsibilities if you need it.

Work on changing your negative thoughts to positive ones. Everyone has negative thoughts that they have learned, usually when they were young. When you are feeling badly, these negative thoughts can make you feel worse. For instance, if you find yourself thinking "I will never feel better", try saying "I may feel bad now, but this will pass and I will feel better soon." Here are a few other examples of turning negative thoughts into positive ones:

Negative Thoughts	Positive Responses
No one likes me.	Many people like me.
I am worthless.	I am valuable.
I can’t do anything right.	I do many things right.
I have no reason to keep living.	I may not feel like it now, but I am important and deserve to live. I am needed here.

Every time you have a negative thought, consciously replace it with a positive one. Repeat those positive responses over and over until you believe it!

Treatment and Recovery Part 5: Using Medications

In the course of your treatment for mental illness, your physician may suggest one or more medications to help you feel better. Using these medications should be your decision, but in order to make an educated choice, you will first need answers to some very important questions. To answer those inquiries, you may ask your doctor or pharmacist, or search a reliable information source on the internet. Double check with your health care provider before making a final decision. Here are a few of the most vital questions to ask:

• What are the common name, product name, product category, and suggested level of this medicine?
• What does the physician expect the medication to do for you? How long will it take to become effective? How well has this medication worked for other patients?
• What are the possible long- and short-term side effects of taking this medicine? Are there ways of reducing the risk of experiencing these negative effects?
• What, if any, restrictions (like driving or avoiding certain foods) need to be considered when using this drug?
• What tests (such as routine blood tests for toxicity, etc.) will be needed beforehand and while taking this medication?
• How will it be determined whether a dose should be changed or the medication discontinued?
• How much does it cost? Are there any programs that will help cover some or all of the expense of this medication? Is there a less expensive drug that can be used instead, or can a generic form be substituted for the suggested brand name?
• Are there any medications or supplements that should not be taken while on this prescription drug? What about over-the-counter medications?

If your symptoms are so bad that you are having trouble understanding this information, ask a family member or friend to learn about the medication and to help you decide whether it is the right course of treatment for you.

In deciding whether to take a medication or consent to another type of treatment, ask yourself whether the benefits of the treatment outweigh the risks. You may decide to try the treatment for a trial period and then re-evaluate your health before proceeding. Do not quit taking medication without consent of your doctor! Many psychiatric drugs will have dangerous withdrawal effects on your mental and physical health if not weaned from the system properly.

If you decide to use one or more medications, you must manage them very carefully in order to achieve the best possible results and to avoid serious problems. To do this:

• use the medication exactly as the doctor and pharmacist have suggested.
• report any side effects to your doctor, and keep notes for yourself about what you experience, when you experience it, and what the doctor's response is.
• ask your doctor what to do if you skip a dose. Do not double the next dose unless the doctor tells you to! 
• avoid the use of alcohol or illegal drugs. (If you are addicted to them, ask your doctor for help.)
• pay close attention to lifestyle issues that cannot be corrected by medications, such as stress, chaos, poor diet (including excessive use of sugar, salt, caffeine, and smoking), lack of exercise, inadequate exposure to sunlight, and sleep deprivation. If any of these are a problem for you, you will need to address it in order to reach your full potential of wellness. Don't try to make too many changes all at once-take it one step at a time.  

Since mental illness is most often the result of a chemical imbalance in the brain, medications to help restore balance are relatively essential to many cases. This is not to say that you cannot achieve wellness without drugs, but it is definitely an avenue you must consider and discuss in depth with your doctor. Try to avoid doctors that barely listen to your symptoms before they absentmindedly write out a handful of prescriptions. A good doctor will listen carefully to you, examine you for any underlying cause of symptoms apart from mental illness, and will thoroughly explain the medications he or she wishes to try. Doctors are often hard pressed for time on their frantic schedule of patient after patient over the course of their day, but if you feel rushed while trying to discuss your treatment options, request to set up an additional appointment with a longer time slot so that you can get a more substantial answer to all of your questions. Your health is of utmost importance, and you deserve to get solid answers about the drugs you put into your body.

Treatment and Recovery Part 4: Getting Health Care

If you possibly can, see a primary physician first. He or she can help you find out if the symptoms you are experiencing are caused by another medical condition, such as a thyroid problem or hormone imbalance. In addition, a primary care physician is often your best source of referral for other kinds of help, such as locating a suitable psychiatrist, therapist, or arranging for hospitalization if necessary. The sooner you get help, the sooner you will feel better.

It is usually easier to go to the doctor if you take along a close family member or good friend. This advocate can help you remember what the doctor suggests, and can take notes for you if you like.

When you go to see your health care provider, bring a complete list of all medications you are taking or have taken in the recent past, and discuss any types of self-treatment you have engaged in. Also make a note to carry with you about any unusual, uncomfortable, or painful physical or emotional symptoms you have experienced, even if the symptom does not really seem like a big deal to you-sometimes details like this can be the missing link to a proper diagnosis and adequate treatment! For more tips on how to prepare for your appointment, read Breaking Down the Communication Barrier Between Psychiatrists and Patients. Also describe any difficult issues in your life-both things that are going on now and things that have happened in the past-that may be affecting the way you feel. This will help the doctor give you the best possible advice on what you can do to help yourself.

YOUR HEALTH CARE RIGHTS

Your doctor is providing a service for you, just like the person who installs your telephone or fixes your car. The only difference is the doctor's services require experience and expertise in dealing with something far more important: your health! Your health care provider should:

• listen carefully to everything you say and answer your questions.
• be hopeful and encouraging.
• plan your treatment based on what you want and need.
• teach you how to help yourself.
• know about and be willing to try new or different ways of helping you feel better.
• be willing, with your permission, to talk with other health care professionals, your family members, and friends about your health issues and what can be done to alleviate the symptoms.

In addition to your personal rights, discussed in Part 2, your health care rights also include the right to-

• decide for yourself which treatments are acceptable to you and which are not.
• a second opinion without being penalized.
• change health care providers (this right may be limited by some health care plans)
• have the person(s) of your choice with you when you are seeing your doctor. 

Treatment and Recovery Part 3: What To Do If Your Symptoms Are Severe

If your symptoms are so severe that you feel hopeless and worthless all the time, or your feelings and experiences feel so overwhelming that you cannot function in daily living, or if any of the following apply to you, take steps right away to help yourself.

• You feel like life is not worth living anymore.
• You think a lot about dying, have thoughts of suicide, or have planned how to kill yourself.
• You are taking risks that are endangering your life and/or the lives of others.
• You feel like hurting yourself, hurting others, destroying property, or committing a crime.

THINGS YOU NEED TO DO RIGHT AWAY:

• Arrange an appointment with your doctor or other healthcare provider, or with a mental health agency. If your symptoms make you a danger to yourself or someone else, insist on immediate care and treatment. A family member or friend may need to do this for you if your symptoms are too severe.  Make sure your healthcare provider knows about any medications you are taking or have discontinued.
•  Ask friends or family members to take turns staying with you until you feel better. Don't be ashamed to ask them for help! Then talk, play cards, watch a funny movie, listen to music-anything that keeps you from feeling worse and that may potentially provide you some relief. 
• Do some simple things that you usually enjoy, like reading (if you can focus well enough), viewing a beautiful picture, playing with your pet, painting or drawing (coloring books may seem elementary, but it is very relaxing to color), or writing in your journal. 

In a later section I will discuss more ways of coping and feeling better. As you learn what helps you to feel better, and as you take action to help yourself, you will find that you spend more time feeling well and less time feeling badly. 

Crisis Hotline Numbers

For caring and nonjudgmental support with issues such as depression, anxiety, suicide, relationship problems, domestic abuse, family stressors, financial troubles, and more:


1-800-SUICIDE
1-800-784-2433


1-800-273-TALK
1-800-273-8255


1-800-799-4TTY
1-800-799-4889
(For hearing and speech impaired)


1-800-PPD-MOMS
1-800-773-6667
(Postpartum Depression)


CrisisChat.org
(Anonymous chat room-hours vary)

Treatment and Recovery Part 2: Things to Remember

Above all, remember, you are not alone. Many people have feelings or experiences like these at some time in their lives. When such symptoms of mental illness become severe, some people reach out for help and treatment from health care providers. Others try to get through it on their own. Some people don't tell anyone what they are experiencing because they are afraid people will treat them badly. Other people share what they are experiencing with friends, family members, or co-workers.

Sometimes these symptoms are so severe that friends and people around you know you are having them even though you have not told them. No matter what your situation is, these feelings are very hard to live with. They may keep you from doing what you want to do with your life, what you have to do for yourself and others, and what you find rewarding and enjoyable.

As you begin to work on helping yourself feel better, there are some important things to keep in mind. 

• You will feel better. You will feel happy again. The disturbing experiences and feelings you've had or are having are temporary. This may be hard to believe, but it's true. No one knows how long these symptoms will last. However, there are lots of things you can do to relieve them. You will want help from others, including health care providers, family members and friends, in relieving your symptoms and for ongoing help in staying well. 
• The best time to address these symptoms is now, before they get any worse. 
• These symptoms are not your fault.
• You are just as valuable and important as anyone else.
• When you have these kinds of symptoms, it is hard to think clearly and make good decisions. If possible, don't make any major decisions-make expensive purchases, change jobs, move, or leave a partner or friend-until you feel better. If you have to make some major decisions, especially about getting treatment, ask your loved ones and health care providers for help. 
• Spend time with people you know, and work on developing friendships with people who are positive, caring, and who like you just the way you are. Sometimes people who have these kinds of symptoms are treated poorly by people who don't understand. Try to stay away from these types of people. 
• Listen to the concerns of and feedback from your health care providers, friends, and family members who are trying to help you, and work with them to find solutions that feel right to everyone involved. 
• These symptoms do not take away your basic personal rights. You have the right to
• ask for what you want, say yes or no, and change your mind.
• make mistakes.
• follow your own values, standards, and spiritual beliefs.
• express all of your feelings, both positive and negative, in a responsible manner.
• be afraid and uncertain.
• determine what is important to you and to make your own decisions based on what you want and need.
• have the friends and interests of your choice.
• be unique and allow yourself to change and grow.
• have your own personal space and time.
• be safe.
• be playful and frivolous when appropriate.
• be treated with dignity, compassion, and respect at all times.
• know the side effects of recommended medications and treatments.
• refuse medication and treatments that are unacceptable to you. 

• If you are told that the following things are not normal, don't believe it! They are normal. These kind of things happen to everyone and are part of being human:
• Getting angry when you are provoked
• Safely expressing emotions when you are happy, sad, or excited
• Forgetting things
• Feeling tired and discouraged sometimes
• Wanting to make your own decisions about your treatment and life

• It's up to you to take responsibility for your behavior and for getting better. You have the right to as much help as you need, but is crucial that you take charge.

Treatment and Recovery Part 1: Taking a Look at Yourself

Have you been told that you have a psychiatric or mental illness like depression, bipolar disorder (manic depression), schizophrenia, borderline personality disorder, obsessive-compulsive disorder, dissociative disorder, post-traumatic stress disorder, an eating disorder, or an anxiety disorder? Perhaps you have never been diagnosed but you know that something just isn't feeling right within yourself. It is time to take a good look at the situation. It may be helpful to have your spouse or someone else close to you speak candidly with you about what they have witnessed from your behavior. This is not the time for arguments or criticism. Respect everyone's point of view.

Do you experience any of the following, and do these experiences get in the way of doing the things you want to do most or all of the time?

• feeling like your life is hopeless and you are worthless
• wanting to end your life
• thinking you are so great that you are world famous, or that you can do supernatural things
• feeling anxious
• being afraid of common things like going outdoors or indoors, or of being seen in certain places
• feeling like something bad is going to happen and being afraid of everything
• being very "shaky", nervous, continually upset and irritable
• having a hard time controlling your behavior
• being unable to sit still
• doing things over and over again-finding it very hard to stop doing things like washing your hands, counting everything or collecting things you don't need
• doing strange or risky things-like wearing winter clothes in the summer and summer clothes in the winter, or driving too fast
• believing unusual things-like that the television or radio are talking to you, or that the smoke alarms or digital clocks in public buildings are taking pictures of you
• saying things over and over that don't make any sense
• hearing voices in your head
• seeing things you know aren't really there
• feeling as if everyone is against you or out to get you
• feeling out of touch with the world
• having periods of time go by when you don't know what has happened or how the time has passed-you don't remember being there but others say you were
• feeling unconnected to your body
• having an unusually hard time keeping your mind on what you are doing
• a sudden or gradual decrease or increase in your ability to think, focus, make decisions and understand things
• feeling like you want to cut yourself or hurt yourself in another physical way

If you answered "yes" to the first question or checked any of these experiences, this series is for you.  It is my hope that you will find helpful information that applies to your life and suggestions for things you can do to feel better. Above all, take this list and discuss it with your doctor. Don't be embarrassed or feel "crazy" or ashamed to talk to him about what you are going through. That is the first step toward recovery from a mental illness, and it is a very hard step to take! Trust me, I've been there! A little comfort may come from knowing that there is nothing you can say to your doctor that he has not heard before. You are not the only one dealing with things like what are mentioned in the list above. Many are going through the same thing! So be honest with yourself, and with your healthcare provider, and decide right now that you are worth fighting for. You deserve to live up to your full potential. Don't allow mental illness to rob you of your gifts.

Recovery begins NOW!




information adapted from www.samhsa.gov "Recovering Your Mental Health"

Exhausted? The Reason May Surprise you

It's the million dollar question: "Why am I so tired?" Like many women, you probably have a full plate, and then some! Kids, housework, career, errands, and all kinds of other obligations and stressful events take their toll on our energy levels. Mix in the symptoms of bipolar disorder, and your pep meter isn't even on the radar anymore! Eating well balanced meals, getting enough sleep, and getting regular exercise should make a real difference, but what if it doesn't?

There are endless potential explanations for your extreme fatigue. Thyroid problems, diabetes, anemia, sleep disorders, dehydration, viral infections...the list goes on and on (and on and on). Perhaps your doctor has tested you for some of these and the results came back as normal. Those results can come as a relief; no one's happy to have diabetes! But at the same time, all those normal test results can make you feel like you're going crazy. If everything is okay, then why do you feel so...not okay?

Last week I watched an episode of The Dr. Oz Show and the program brought to my attention something I had never considered as a cause of fatigue: Magnesium deficiency.

First off, what exactly does magnesium do for our bodies? With a little research I found that this mineral is rather crucial to our overall health. Besides having a cool name, magnesium:

• Helps form and maintain the bones and teeth. 
• Metabolizes carbohydrates and amino acids
• Aids in the metabolism of calcium, vitamin C, phosphorus, sodium and potassium
• Assists in converting blood sugar into energy
• Transmits messages between nerves in the body
•  Increases brain function while relieving stress and anxiety; aids in detox of cortisol
• Can reduce the occurrence of migraines
• Helps maintain healthy weight

That seems like a lot of hard work for one little mineral! Factor in that strength training, alcohol consumption, medications, chronic illnesses, and other influences described  here can deplete the body of magnesium, and it is easy to see why this is a common, albeit overlooked, deficiency to achieve.

Among the many potential Symptoms of Magnesium Deficiency here are a few that are commonly a sign of magnesium deficiency:

• Fatigue or lethargy
• Stomach discomfort, such as constipation, nausea/vomiting, or abdominal cramps
• Muscle cramps or spasms, often experienced in the legs
• Stiffness, numbness, or tingling in the extremities; often affects neck and jaw (pain and stiffness)
• Headaches, including migraines
• Irritability, confusion, anxiety, depression, and other behavioral disturbances
• Trouble staying or falling asleep
• Heart rate abnormalities, such as palpitations, chest pain, and lack of stamina with physical exertion
• Deficiencies in calcium and/or potassium
• cravings for salt or carbohydrates
• severe menstrual cramps and breast tenderness
• in some cases, even seizures

Unfortunately, testing for magnesium deficiency is not always a simple task. The results from a blood test can often come back normal since the mineral is found primarily in the cells, rather than in the bloodstream.Your doctor may wish to perform a magnesium loading test. You will be asked to collect your urine over a 24-hour period, and the doctor will test it for the total amount of magnesium found. You will then be given an injection of magnesium and be asked to collect another 24-hour urine sample. The level of magnesium will again be measured. If your body is retaining more than a certain amount of magnesium then it will be concluded that you are deficient since the body is holding on to the magnesium that was injected. Some doctors will only look to symptoms exhibited in the patient and prescribe a magnesium supplement to see if the condition improves. Other physicians may perform the sublingual epithelial test, which involves scraping cells from under your tongue to obtain an accurate magnesium reading.

According to the Institute of Medicine of the National Academy of Sciences, adults can take 350 mg per day of magnesium supplements without negative health effects. The recommended dosage for adult females is 310-320mg. For pregnant women that amount increases to 360-400mg, and for breastfeeding women the desired dosage is 320-360mg. Note that not all multivitamins contain magnesium. I recently added a supplement to my vitamin regimen that contains a high potency of calcium, magnesium and zinc. Shop around and ask your doctor what may work best for you.

Although vitamins are a great way to supplement your diet, they should not be your only source of magnesium. Make an effort to add magnesium rich foods to your meals each day. The following table gives you an idea of what foods contain a good source of magnesium:

Foods High in Magnesium	Serving Size	Magnesium (mg)
Beans, black	1 cup	120
Broccoli, raw	1 cup	22
Halibut	1/2 fillet	170
Nuts, peanuts	1 oz	64
Okra, frozen	1 cup	94
Oysters	3 oz	49
Plantain, raw	1 medium	66
Rockfish	1 fillet	51
Scallop	6 large	55
Seeds, pumpkin and squash	1 oz (142 seeds)	151
Soy milk	1 cup	47
Spinach, cooked	1 cup	157
Tofu	1/4 block	37
Whole grain cereal, ready-to-eat	3/4 cup	24
Whole grain cereal, cooked	1 cup	56
Whole wheat bread	1 slice	24

USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg) 

The Benefits of Therapy

It's a funny thing about therapy. I can convince myself that it is pointless, stop going, and be quite alright for a while. But eventually, gradually, the weight of the world becomes more than I can handle. All the bottled up thoughts start breaking me down inside, until I can't see, can't breathe, can't function. It is about this time I realize there is something powerful and necessary in having that outside person to talk to, to tell every thought and admit every feeling to, without fear of rebuttal or judgment. This is my lifeline to maintaining sanity.I need to stop severing ties every few months. 

 The American Psychoanalytical Association reports that "even when psychiatric care is free, only 4.3% of the population uses outpatient psychotherapy, and the average length of treatment is 11 sessions." 

Some people are completely against therapy. They are convinced a shrink would do nothing for them, or perhaps would even make their problems worse. Others have had a bad experience (or perhaps several) and that has put them off from further attempts at psychotherapy.  

While I am fortunate to have found a facility that caters to low income patients so that it is affordable for me, many do not have that option. Some do not have insurance, and many insurance plans don't cover therapy or other mental health costs. 

In a nutshell, there are many reasons why therapy does not work out for people. But there are many benefits to it. A therapist can help you, through a series of questions, insights, and exercises to do the following:

• figure out your worth and purpose
• set personal goals and follow through
• improve relationships
• overcome issues such as anxiety, phobias, depression, anger, etc.  
• gain a fresh perspective from an outside source that will not be swayed to "take sides" in your situation
• alleviate stress and bottled up emotions by talking it out with someone who listens and cares
• find healing from traumatic events 

Stuff like this can scarcely be "fixed" in just a few sessions. Rather, therapy is an ongoing part of your life; for months, years, perhaps for the rest of your life. It's not a sign of weakness to need counseling. It's a matter of finding the take-charge attitude that says "yes, I have some things I need to work on, and I am going to do what it takes to improve myself in order to reach my full potential."

Of course, not everyone likes reliving painful experiences or talking in general. When I first began therapy six years ago I was very apprehensive about the prospect of being made to talk for 45 minutes straight! But it ended up being not so bad, and I felt at peace when I left each week. There were more than a few occasions when I was so distraught over something I just cried the whole time, and other sessions were filled with a lot of silence because depression had my tongue. My therapist had to talk me through a major panic attack during some sessions because I would be so stressed from the waiting room (the joys of social anxiety). Not everyone is blessed with a great first therapist like I was, and I grieved deeply when she moved away. I really don't think I will ever have a therapist I connect with and enjoy talking to as much as I did her. But each new one has brought something new to the table. They have each offered up fresh perspectives, and I have grown stronger and more capable because of my time in therapy. So when I start missing appointments, it shows. I start backtracking and losing my way. Sure, I could walk the road alone; so many do. But it is so much easier having a guide to help me through the rough patches, and to cheer me on the entire way.

We never truly stop growing, but there are definitely circumstances and emotions that halt our progress from time to time. Therapy is a great way to refocus and learn to spread your wings and fly. When you find inner peace and tap into your vitality, the sky is the limit.

-Amy Purdy

Remastering Your Mind: Part One

The mind is a powerful device.It can remember details, solve problems, recalculate objectives; it can make decisions, learn a new hobby, and ace a math test. Okay, some minds can do all of that. Not mine. Especially the math part.

Of all the many symptoms that can be attributed to Bipolar Disorder, the tricks it plays with memory and focus are at the top of many people's complaint list. With mania comes the speeding thoughts, the far fetched ideas, the inability to zero in on any one thought in order to make any sense out of the madness. The average brain produces approximately 70,000 thoughts per day, but during a manic episode, it can often feel as if that amount is occurring by the minute! During depression, quite the opposite happens. Suddenly, tying your shoes makes for confusion. Remembering your niece's birthday? Forget it. That kid's going to get a belated card, if anything. The brain feels like it's having to churn through molasses just to figure out what to wear that day.

Weighing less than 5lb, our brains take on an excessive job of keeping our entire body functioning. It keeps the heart pumping, the lungs breathing, and regulates body temperature and blood pressure. It controls your ability to walk, talk, and sense the world around you through sight, smell, taste, sound, and touch. It gives you the means to think critically, make decisions, and feel emotions. There's not a single element of your body that the brain is not the head master of.

So, when there's a malfunction in the brain, it makes life a lot harder, eh?

Apart from the additional struggle that mental disorder can place on the mind and body, an average adult between the ages 20-60 will lose around 0.04 to 0.11oz. of brain tissue per year. After the age of 60, this amount increases to 0.14oz. per year.  To understand a little more about how the brain works, allow me to share an excerpt from The Odd Brain by Dr. Stephen Juan:

"As clean, trim, strong, and fit as any athlete, the brain maintains its continuous high level of top performance by 'washing' itself. It keeps itself immaculately free of the slightest contaminating impurity, that is, of anything that could rob it of efficiency.

Our brain is at its largest in early adulthood, when it has approximately 100 billion neurons (brain cells). Most scientists agree that we lose between 10,000 and 100,000 neurons per day. When neurons die through old age, disease, or injury, they are rapidly consumed and digested by special glial cells attached to neurons. You might say they are the brain's wonderful little housekeepers. In addition to being cleaners, these glial cells also serve as nurses by providing sustenance to healthy neurons. 

 This washing process helps the brain store, along with its more than 100 billion neurons, more than 100 billion items of information. This is five hundred time the amount of information in a set of encyclopedias. And the glial cells may help account for the fact that the brain is still able to send out electrical impulses thirty-seven hours after death."

If that makes you feel like the deceased may have more wits about them than you, then you are not alone. And it's understandable to feel that way, as the brain often gets neglected. Like our stomachs crave food, our minds crave intellectual stimulation.  To build a muscle, you must work the muscle. You must also give it the loving care that it deserves. Proper nutrition and physical exercise go a long way in keeping the mind at optimum function. Likewise, challenging the brain and learning how to manage stress and other neuron-depleting emotions will aid in a healthier brain, and a happier you.

My goal for this series on remastering your mind is to shed light on many of the reasons why our ability to think and reason are affected by our lifestyles, and the role mental illness plays on the issue. I will also address some fundamental ways to regain control over your brain's functioning powers. In the next segment of this series, we will look at a few of the most common brain funks we fall captive to.

-Amy Purdy