Episode 9: Sarah on a little bit of everything

This week I talk to Sarah Fader from Stigma Fighters! We talk about humour as a coping mechanism, physical exhaustion as a remedy for anxiety and not giving a fuck.

Stigma Fighters is another place where people can share their experiences with mental health issues, please check out and maybe consider contributing. They also have an anthology of submissions, and teeshirts for sale!

Episode 8: Neil on talking

This week I talk to Neil Studd. We talk about talking: talking to other people when you’re having a rough time, and how it can really help get through tough times. We also talk about social media and how that can be a blessing or a curse when it comes to mental health.

Further reading/links:

The Battle with yourself: https://www.linkedin.com/pulse/battle-yourself-neil-studd
The Happiness Advantage: https://www.amazon.co.uk/Happiness-Advantage-Principles-Psychology-Performance/dp/0753539470
Screen Testing: http://screentesting.libsyn.com/

Episode 7: Ed on OSMI

Joining me on Inner Pod this time is Ed Finkler! Ed is a developer, podcaster, and as of this month, a full time mental health activist!

He founded OSMI, a non-profit dedicated to changing mental health in the tech community. Not only do they want to encourage people to be open about their mental health, they also have workbooks and resources so companies and organisations can change their thinking and processes around mental health.

We talk about his own mental health and how he went from tech talks at conferences to mental health talks to working full time for a non-profit dedicated to it, crowd-funding, what companies can do to help everyone with their mental health and much more.

OSMI is currently going through a funding round, with some great rewards for donating. Find out more and give if you can here.

Episode 6: Liv on recovery

Content notes: Addiction and recovery (alcohol, prescription painkillers), food and relationships to food.

I talk to Liv from Liv’s Recovery Kitchen! We discuss her recovery from addiction, moving to America to make it as a writer, moving from writing for recovery to writing as a career, and cooking and food.

Liv can be found at http://www.livsrecoverykitchen.com/ and I highly recommend checking it out, she does great interviews, and recipes, and some wonderful writing about healing and recovery.

Episode 4: Chad on Teenagerhood

This month I talk to Chad Gowler about growing up, mental health, and what adults can do for an with young people who are suffering mental health issues.

Trigger warnings for discussion of self-harm.

Chad and I talk about growing up:

  • Growing up queer
  • Growing up an outcast
  • Mental health and teenagers
  • Self-harm
  • Reactions of parents/teachers/authority figures to teenagers discussing mental health

Submission #1: Sean on bereavement

When I’m asked now if I have any brothers or sisters I usually say no. Unless I’m teased about being an only child, or the point is laboured I don’t say that I didn’t grow up alone. It’s just easier because I’ve never really found an easy way of explaining it to people: on 25 January 1998 when I was 22 my 19 year old sister was violently murdered by a stranger she met out one night. I want to try and explain a little as to how this has affected me and how I’m trying to overcome it.

After her death the guy responsible was quickly caught and arrested. There really wasn’t any mystery to what happened: he was a violent man with a history of being abusive to women and something unpleasant was going to happen sooner or later. A trial was set for October. Between January and October my parents and me had constant support from both victim support and police family liaison and we focussed on the trial.

The guy pleaded not guilty but the evidence was overwhelming. We attended court every day but some of the evidence presented was utterly haunting. It’s hard to explain what hearing information like that about my sister, someone I grew up with and was close to, did to me. It completely broke me. The trial lasted two weeks and it took the jury 25 minutes to convict him of murder.

After the trial was over I stayed living and working down near my parents for a while but missed my friends from Manchester and eventually moved back. I started a job with a web development company, got on well with the people that had set that up, and ended up helping to run and grow it over a period of 10 years. I threw myself into that, which kept my mind occupied at work, and would do everything I could at home to avoid being alone in my thoughts.
I was totally emotionally shut down; I didn’t have any kind of relationship with anybody for about 13 years. Since 2010 I’ve tried to sort myself out and re-engage with the world with varying degrees of success. My ability to deal with stress now is much poorer than it was. Being a web developer, the way I look at it is that a large part of my brain’s power is permanently devoted to trying to process this thing that happened, so that when stressful situations do arise I have less capacity to deal with them.

I’ve always had difficulties dealing with social situations. Before my sister died my brain was nimble enough to work around them but now they often overwhelm me. I have difficulties reading situations, understanding people’s intentions and am often just baffled by what’s going on. That leaves me very anxious, sometimes in a deep state of paranoia and when it’s at its worst I feel like I’m in a constant state of miscommunication with people.
So what have I learnt from all this? Primarily the importance of peer support. I’ve 5 friends that have been incredibly patient and understanding. We’ve all been through a lot together and without their support I don’t know what state I’d be in. Secondly, shortly after my sister died I was told “time’s a healer” and I remember feeling quite angry as I didn’t want to contemplate a time when what had happened didn’t matter. Of course it’s never going to not matter but the pain has definitely eased.

I’ve written this down now because this year is going to be hard. The guy who killed my sister has been in prison 19 years and is due for release this year. I need to write a victim statement for the probation service and in doing so think about what’s happened all over again. I don’t quite trust myself to avoid my own self destruction but now I have an imperative because life has been cruel to my parents again: my dad retired in March 2015 and was looking forward to spending a happy retirement with my mum when sadly he died suddenly in October 2015. My mum’s disabled so now suddenly I find myself in a parental role which feels strange. I really need to be a functional human being right now.

To do that I’m going to try and apply the things I’ve learnt. Firstly by talking about how I feel. A lot. Writing this is the first part of that. I think talking to others who have also lost siblings would help. If that’s you and you’d like to talk about it please email me at sean@sean-maloney.com. It’s said that keeping fit and exercise is as good as taking an anti-depressant for mental health. I’ve never been an exercise kind of guy but I’m trying. I’ve found CBT useful in the past for trying to break out of harmful thought patterns and that could be beneficial, especially for the social anxiety. It requires work to be put in to get good results and I need to make sure I do that.

There are no guarantees but I’m feeling tentatively hopeful of getting through the next year or two and staying healthy.

How do you become aware of your mental health

This weekend was Testbash Brighton. During the Open Space/Unconference on Saturday, Mike Talks and I did a talk about mental health. We’ve both spoken about mental health in the past and both want to help others overcome the stigma of talking about this stuff.

One person asked the question about how you become aware of your own mental health. This is a fantastic question, and one that rolled about in my mind for the rest of that night (hence me writing this on Sunday morning). It’s unique to everyone, just like everyone’s health is, but I realised, while I have these skills, I’ve never actually written down what I do and why.

First things first: everyone has mental health, just like everyone has physical health. You may feel you don’t have to think about it as you’re mentally healthy, but you still have mental health, and there’s nothing wrong with checking in with your brain every now and then.

Mental and physical health are intrinsically linked. While focusing on one will have an effect on the other, focusing on both as a whole will be more efficient.

You don’t have to be struggling to do this. I learned a lot of this while recovering from the worst of my illness, and as such it may not work for you. I’ve never been mentally ‘healthy’, so i’m writing from the opposite direction, but I’m hoping this is still relevant to the majority of people.

At the very least, I hope this triggers some ideas of what you can do in your own life to help yourself be aware of your mental health.

I truly believe this is important to everyone, regardless of their mental health status.
Make time for yourself
This is step one. You need to make time for your mental health, just like you may make time to learn to cook healthily, or take up a physical activity.

The way I do this is I carve out some time every Sunday, and I bullet journal. I review my last week’s notes, add things that I’ve missed, and write out the next week’s. This gives me a clear picture of what I’ve got on my plate and what time I have.

In my appointments section, I plan in time to do good things. I write when I’m going to the gym or doing yoga, and when I’m at the cinema. I don’t have times but I do have days, just like I would for other appointments. I try my hardest to keep them like I would a doctor’s appointment. They’re not an afterthought, they’re an intrinsic part of my week.
Be aware of self-care
Self care is what it sounds like. Things that you do to look after yourself. There’s the obvious: sleep, sustenance, wash. Those are important and often slip by the wayside when people are struggling. On top of that, there’s more personalised stuff you may already do to look after yourself. If you can be aware of these, you can plan these in your week, you can reach for them when you’re feeling rough.

I paint my nails, I walk, I do yoga. I cook good food for myself and for my loved ones. I bake for my friends. These are the things I try to do regularly, but particularly when I’m feeling sad, or anxious. They’re small, but powerful.

Find similar things in your life. They can be literally anything.

Treat yo’self, my friends.
Words
This one is a tricky one. This may not work for you. Talking/writing doesn’t always work, it can be more effort than it’s worth, but I think it’s valuable enough for enough people to be worth sharing.

Can you talk to people? Is there someone in your life where, if they ask ‘how are you?’ you could reply ‘a bit crap’ if it were true?

If you can make these friends, this support network – even if you’re suffering now – they may be incredibly important in the future.

If you need a professional/more disengaged person, therapy can be useful. There are multiple types – group, CBT, dialectic behavioural therapy, etc. This is a much more personal decision. I only got into therapy because my doctor referred me when I went on meds. I didn’t ask to be referred to therapy, it just happened. I didn’t really have the vocabulary to talk about anxiety as a diagnosis, and the types of therapy I needed.

Luckily my therapist was amazing and I took to CBT really well. This isn’t the case for everyone, so this is something I can only say worked for me, and is an option to explore.

You can self-refer on the NHS in certain areas, which may be an option, and a lot of therapists offer a sliding scale – you pay what you can afford based on your income.

If you can’t talk, maybe blog – or private journal. Writing your thoughts down, forcing yourself to make them coherent and moving muscles to make them black and white can be powerful. You can come to realisations on the page. You never have to show anyone, but if you can feel comfortable doing this, you can find support that way.
Positive psychology
If you’re feeling up to it, cultivate a habit of saying thank you, of paying compliments.

Spreading happiness when you can is a joyous thing in and of itself, and will make you feel better, especially in turbulent times. If you’re finding it difficult to be happy, or even getting up the courage to pay someone a compliment, don’t be hard on yourself, but maybe make a note of it to figure out why. It may be the environment you’re in – maybe it doesn’t feel safe to share this kind of thing. Maybe you’re having a hard time getting up this kind of energy. This may be a sign of an impending physical illness, maybe you’re stressed. Just dig a bit deeper when you feel able to do so. See what you can figure out.

Set boundaries
Say no. Suggest other things (I’m gonna take a moment here to say thanks to Neil for suggesting a quiet tea and a healthy meal yesterday. Proper life saver after cake and free alcohol <3). This is a balance I'm still learning on a few levels. I've got better at saying no to volunteering for things I really really want to help out with but don't have the time. I'm now learning to set boundaries with talking about this stuff, and being a support for others. I always say that if people want to reach out, please do so. The issue is, I'm not always available. Sometimes I just can't help others, I need to help myself. I'm learning (slowly) how to tell people that I need a bit before I can come back to them (assuming they're not panicking/in crisis). It's hard, because I never want to make people feel unwelcome, but at the same time, I need to enforce boundaries. Be aware of your body This is another tricky one. Sometimes your body is a source of mental stress to you. I can't talk about more intense chronic or acute conditions, as I'm fairly lucky, but I can talk about my main physical issue: I have issues walking. I love walking, but my ankles and feet cause me some pain, which means I can't run, I have issues walking on uneven grounds, and I'm on prescription strength co-codamol, and will probably be on these for the rest of my life. If you've spoken to me for longer than an hour, you've probably spoken to me while I was achy or in pain and/or on opiates. However, I've learned to work with my body, to give it the support it needs and make it stronger. I'm aware of my aches and pains and work with them. Because of this, I've managed to reduce my pain, and my reliance on painkillers. I am aware that in the grand scheme of things, this is a very small physical issue, but I wanted to share. My theory is you can't work with what you're not aware of. Be aware of your boundaries, and you can work with them, making efficiencies, and making sure you don't burn yourself out. Don't fight against your boundaries without being aware of the consequences and making that choice consciously. You can't always adhere to your own boundaries, life isn't that neat, but you can be aware you need to break them, and try to plan for the fallout. Mindfulness is how I did this. I spend anywhere between 5 and 30 mins just being aware of my body. There are guided meditations on youtube, and I have some resources I can share. I don't do it everyday, but once you've got the habit, you can do it fairly quickly and easily without the guided meditations. It's okay to be okay, and it's okay to not be okay You might do all this and be okay. That's brilliant. Keep going on, and keep this in the back of your mind, just in case. Check in regularly. If you're not okay, that's okay. I mean, it's not, it sucks and it's a bad time all around, but sometimes you're not okay, and beating yourself up over it (especially if there's no 'reason' for you to be not okay), is going to make it worse. The brain is messy, and so sometimes, you're not going to be okay and you're not going to know why. Do your self care, take some time. Try to figure out what triggered it, but do it once you're feeling a bit better. You might not be resilient enough to keep yourself afloat and get to the root cause. You don't need to do that, unless you feel it will be helpful. Further resources So these are my main tips and keeping on top of your mental health. There are plenty of resources out there that i've not tried, but I’m going to list below. All these I’ve heard about or have been recommended to me, but I’ve not felt the need to try them: https://www.moodscope.com/
https://www.positivity.space/
https://moodgym.anu.edu.au/welcome
https://www.headspace.com/in
http://mentalhealthrecovery.com/wrap-is/

I’d be interested to hear about how you keep in touch with your mental health, and what your selfcare tips are! I’m always looking out for resources and strategies.

I could write about this stuff all day, but I’m going to leave it here. I may do a follow up in the future talking about triggers, drugs, and how to cope with not being okay, but that’s another post.

Take care <3 Gem

Episode two: Anxiety with Mike Bell

Finally I can unveil episode two! I talk anxiety with Mike Bell. Mike has spoken and written about mental health for a few years now, and you can find some of his writing at his blog.

We cover: