Mental Health Monday: Self-Compassion Part One

A few weeks ago, I began planning what I wanted to blog about this month, and today was the day I planned to post about self-compassion. It’s funny how things work out because this weekend was pretty tough, and I had to be compassionate toward myself in a way I’ve haven’t had to be for quite a while now.

Nothing bad happened. Quite the opposite; we went to a family party and caught up with people we haven’t seen for a couple of years. It was lovely, but it was also exhausting. All that talking and smiling and having the same conversation over and over again – I haven’t had to work so hard in ages, and it wore me out. I went to bed at 6pm on Saturday and didn’t even get out of my jim-jams on Sunday. It took me be surprise. I’ve been feeling pretty bright and bouncy lately, fueled by my creativity and all the work I’ve been doing on myself, but expending all that social energy knocked me for six, and yesterday I found myself feeling down and frustrated. I started criticising myself: come on, girl, it’s been a year, you should be back to normal buy now … pull your socks up, woman  … get in the shower, you lazy moo. That kind of thing. It look me a little while of thinking like this to remember that being hard on myself doesn’t do me any good. In fact, it’s bad for me.

Anyhoo … On to what I was planning to write about. The picture at the top of this post is another page from the bullet journal I was using last Spring. It’s part of the notes I made from a workshop called ‘Compassion Focused Skills’ that I attended while in hospital. It consisted of two three-hour-long sessions, so I won’t go into all the detail, but we talked about compassion, what it is and what qualities people who are compassionate have. We learned about the brain, about or ‘old’ brain and our ‘new’ brain and the roles they play in our thinking and our responses to threat. And we learned about the three emotion systems that influence our behaviour and motivation: the drive system, the threat system and the soothing system. We also learned how we can identify what system we’re in at any given moment, particularly, how we can activate our soothing system to regulate our threat system. It’s pretty cool stuff.

Being self-compassionate can play a big part in regulating our threat system, the system that’s triggered when we sense a threat and that sends adrenaline and cortisol coursing through our body, making us feel angry, anxious or scared. It’s our flight, fight, freeze and appease system. Being compassionate toward ourselves can trigger our soothing system which helps us manage our distress via the release of oxytocin, sometimes called the ‘love’ hormone. It makes us to feel safe and protected, cared-for and contented.

So what does self-compassion look like? Well, for me I try to think about how I would talk to my best friend if they were experiencing what I was experiencing. I wouldn’t say things like: come on, girl, it’s been a year, you should be back to normal buy now … pull your socks up, woman  … get in the shower, you lazy moo. I’d say: you’re doing so well … it’s only been a year; it can take a long time to recover from such a severe depression … don’t forget you’re still taking medication, so you’re not completely well … and don’t forget the medications have side effects too … they can make things hard work. I’d say: why don’t you take a bath, lie back and relax … take it easy for a few days … just do something nice … something that nourishes you … light a candle … have a hot cup of tea … an early night … meditate … visualise your happy place … listen to music … watch some TV … doodle in your sketchbook.

It can be hard to be compassionate toward ourselves. We may worry that we’re really just making excuses or being lazy. We may worry that we’ll become less resilient and weaker. We may worry that being kind toward ourselves will open some floodgate of emotion that we’d rather not wash over us. I think it’s important to get support when we feel like this. There are times when I only start being self-compassionate after my husband has given me a pep-talk. Somehow it feel okay to believe myself if I hear it coming from him first.

I think it’s important to identify ways of being self-compassionate when we are in a well period, because in some situations, it could be easy to choose the wrong things to soothe ourselves with. I know that I’m a ‘comfort eater’ and I know that I over-indulge in unhealthy foods to try to activate my soothing system, but I also know it’s a short-term solution that has long-term health implications, so I’m trying to soothe myself in other ways, such as doing something creative that will occupy my mind and body until the threat I’ve sensed has passed. I’m also very mindful of the way my mind works these days and can spot when I’m getting into a negative thinking loop or unhelpful thinking habits. Through self-compassion, mindfulness and creativity I’m starting to retrain my brain and even though it gets tired and overwhelmed sometimes, I know it’s more resilient than it was a year ago.

Gosh! This has turned into a long post. I’d better stop and save the rest of my thoughts for another day. I hope you’ve found this helpful. Have you any experience with self-compassion? What do you do to activate your soothing system?

Thanks for reading! See you soon. xxx

Mental Health Monday: The Stress Bucket

This is a page from the bullet journal I used for the first half of 2017. When I made this page, I’d not long come out of hospital and had just started writing up the notes I’d made during the workshops I’d attended there. (See The Nine Pillars of a Balanced Life for more information.)

I can’t remember the title of this particular workshop, but I’ve not forgotten the things I learned in it. The stress bucket, in particular, has stuck with me; in fact, just the other week, I sat down with my twelve year old and drew her a stress bucket to help her manage her school-related stress levels. It seemed to help.

The theory is simple. The water flowing into the bucket from tap at the top represents the demands placed on you and the things that cause you stress. The tap at the bottom of the bucket represents your coping techniques, the things you might do to mitigate the effects of demands and stressors, as well as the things you do to relax and refresh yourself. The bucket itself represents your inner strength and resilience, your inherent ability to thrive and survive whatever life throws at you – your beliefs, your values, your gifts and talents, your goals, your hopes and dreams, your identity.

Imagine that the tap at the top is fully open and water is pouring into the bucket. What is going to stop the bucket from overflowing, or worse, from breaking? Well if it’s well-made of strong stuff, the bucket will be able to hold a lot of water without breaking, and if the tap at the bottom is fully open, it won’t overflow either. It’s the same with us. If we are strong in ourselves and if we have good coping abilities, we should be able to deal with the stresses that come our way. But we’re not always strong in ourselves. All sorts of things can weaken us: physical illness, mental illness, abuse, neglect, addictions. And our coping abilities aren’t always up to snuff. Through no fault of our own, we might not have time to relax; we might not have the money for avocados and a gym membership; we might not even know what is good for us and what isn’t.

Before I became ill, toward the end of 2016, I’d been dealing with some major stressors for a long time, but I’d not been taking care of myself properly, and I was busy doing things I didn’t really feel called to do, so when yet another stressor came along it tipped the balance, and I ended up with anxiety, depression and a five-week stay in hospital. But since then, over the course of my recovery, I’ve adopted a number of coping techniques and resilience-building habits that are helping me manage stress. These techniques and habits include planning using the bullet journal system, habit and mood tracking, getting out of bed between 7am and 7.30am everyday, being in bed by 11pm every night, drinking at least five drinks a day, meditating everyday using the Headspace app, praying everyday using the Pray as You Go app, creating something arty and crafty everyday, writing in and decorating my artful journal, doing Progressive Muscle Relaxation before bed, using lavender oil as a soothing scent, leaving the house once a day if possible, walking in the fresh air, cutting down on junk food, regularly reviewing my life and setting small goals. I’ve also let go of the idea that I have to say ‘yes’ to everything, and I am learning to pace myself and rest when I need to, as well as only investing my time and energy into the things I really believe in. This last one, in particular, has given me a renewed sense of purpose and direction, which in turn is giving me something to focus on during times when I do feel low or anxious.

None of this has happened overnight – it’s taken a year to get here, and what I’ve learned over the last twelve months is that I need to take things slow, to change each area of my life one at a time, gently, mindfully, non-judgmentally and with self-compassion. Discovering the idea of a Stress Bucket and The Nine Pillars of a Balanced Life was the start of this journey, a journey I’ll be on until the day I die! In the past, I’ve tried to get into good habits, but have often got bored with them and let them fall by the wayside. I can’t afford to do that this time. I’ve seen the positive changes that these habits have had on my life, and I know that I need to keep doing them and not stop even when things are going well. If these habits stay in place, they’ll be there when I need them most. I won’t have to try to remember what to do – it’ll come as naturally as breathing.

If you’ve made it this far, thank you for persevering with this rather long post. I hope I haven’t rambled too much and that this has been helpful. Feel free to say ‘hi’ in the comments. Have you come across the stress bucket idea before? What helps you cope with the demands and stresses of life?

See you soon! xxx

Mental Health Monday: The Nine Pillars of a Balanced Life

For a while now, I’ve been wanting to share more of what I learned about mental illness recovery from the workshops I attended in hospital, and from the Recovery College courses I’ve been on since I left. The other day, as I was flicking through my bullet journal from the start of 2017, I remembered that the first notes I wrote up after leaving hospital were about The Nine Pillars of a Balanced Life.

It’s almost a year since I attended this workshop, but the message I received there still rings true: I need to regularly review my life in order to make sure I don’t neglect any areas of it, and to make sure I don’t put too much time and energy into any other areas of it either. I need balance. I need all-round nourishment. I need to look after the whole me.

The theory goes something like this: think of your life as a ceiling that is held up by nine pillars. If one or two of those pillars are a neglected and fall down, the ceiling should stay up, but if more than a few pillars are neglected, then the ceiling will come crashing down, or at least be at risk of it. I think this is one of the reasons I became as mentally ill as I did: there were pillars on which I spent very little time and energy, and pillars on which I spent too much, and it made me vulnerable.

So what are these nine pillars?

  1. Contribution e.g. volunteering
  2. Hobbies and leisure
  3. Physical exercise
  4. Family time
  5. Time by myself/me time
  6. Personal growth
  7. Work
  8. Significant relationship
  9. Friends

I don’t think that this list is the list to end all lists, but breaking my life down in this way gave me defined areas to assess and work on. How do you eat an elephant? One bite at a time! I discovered I’d been putting a lot of time and energy into volunteer work that I no longer found fulfilling, and I’d been putting very effort into my personal growth and leisure. The time I did spend on leisure was in front of the TV. Work was also a problem pillar. As a full-time mum, I’d reached the point where my kids didn’t need me to be as hands-on as I had been, and I’d yet to find a new sense of purpose or direction. I couldn’t write fiction any more either – I’d lost my creativity. Basically, I now realise that I had low-level depression for quite some time before anxiety took hold. Because my life was unbalanced, I was mentally fragile, and it didn’t a particularly big last straw to break this camel’s back.

Sitting in this workshop, I had one of those light-bulb moments. I could see how unbalanced my life was and that I needed to rebalance it. The nine pillars gave me a framework to do that. When I’d first become really ill, I’d laid down all my volunteering responsibilities, so I decided to go through the list and see if there were any I wanted to pick back up. Of the ten ministries I was doing at church, I’m now only doing two – none of which involve small children – and I am so much happier. Slowly, my creativity has returned. I am now selling handmade cards, and although I’m only making pin money at the moment, I feel a sense of achievement every time I sell one; I’m excited about the new opportunities this might bring. Physical exercise fell by the wayside last year, but now I’m getting out for short walks and intend to build up from there. In fact, I’ve renamed the Exercise pillar, Exercise and Nutrition as my diet is something I also need to address.

Looking at this list could be overwhelming if there are a lot of neglected pillars in your life. It might also be disheartening to see how unbalanced your life is, but Rome, as they say, wasn’t build in a day. It’s okay to take it slow. It’s okay to address each pillar one at a time. It’s okay to tweak and keep tweaking; we are all works in progress.

As I’ve been writing this, I’ve realised that I haven’t put a regular review of my nine pillars in my planner, so that’s what I am going to do right now. I’m going to add it to every month in the Future Log of my current bullet journal, so that I never overlook it again.

So, how about you? What do you think about this pillar idea?

Thank you for reading! Catch you soon. xxx