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Guenevere MacDonald Schizoaffective Disorder A Patient Family Guide 2021 Earth Harmony Living
Guenevere MacDonald Schizoaffective Disorder A Patient Family Guide 2021 Earth Harmony Living
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Schizoaffective Disorder
A Patient & Family Guide
by
Guenevere MacDonald
Dedicated to
My Husband for all his years of support, encouragement, and love.
Contents
Preface
Chapter One: For Patients
Chapter Two: The components
Chapter Three: Schizoaffective Disorder
Chapter Four: What it is like.
Chapter Five: Medication
Chapter Six: Additional Treatment
Chapter Seven: Co-morbid Disorders
Chapter Eight: Hospitalization
Chapter Nine: The Importance of Self Care
Chapter Ten: Relapse Prevention
Chapter Eleven: Crisis Planning
Chapter Twelve: Family Support
Chapter Thirteen: Suicide Prevention
Chapter Fourteen: Patients Speak
Chapter Fifteen Stigmas & Stereotypes
Epilogue
"Never, Never, Never Quit."
Winston Churchill
Preface
I am not a doctor. This book was not written, edited, or in any way produced by doctors. It should
not be used in place of a doctor's advice, diagnosis, or treatment. This book is intended for
educational purposes to help you ask questions and be an active part of your medical treatment.
This book was written because I am a patient. When I received my diagnosis, I found it
increasingly frustrating trying to wade through bits and pieces of information spread out over the
internet, the odd paragraph in a book, and incomplete videos, about schizoaffective disorder.
Any diagnosis is scary in the beginning. It is knowledge that is power, and that knowledge comes
from education. This book aims to provide enough knowledge in one place that patients and their
families can educate themselves enough about their diagnosis. With that knowledge, I hope that they
will actively participate in their medical and self-care therapies. It is also essential that patients ask
questions regarding medications, treatment, and support that may or may not be in place. I hope that
the information gathered here will help you do both and have an active role in your care.
Chapter One: For Patients
The first time I heard the term Schizoaffective Disorder, I was exiting my
doctor's office. I turned to ask him what it was he thought was wrong with
me, as I was sure it was much more than bipolar disorder, which my
previous doctors had seemed convinced that I had. He told me no, it was not
bipolar disorder but rather Schizoaffective Disorder Bipolar type. I had no
idea what it was, but it scared me. He briefly described it to me, but it did
nothing to help my sense of dread. I spent the hour-long drive home
googling the disorder while my Husband tried to calm my nerves.
I found bits and pieces of information here and there, most of which were
medical research papers, and all pretty much left my need for knowledge
incomplete. I did find endless references to the components of
Schizoaffective Disorder. I found articles listing it as a subtype of
Schizophrenia, and I was surprised to learn that there was a schizophrenia
spectrum, much like the autism spectrum.
That is the short version, but the reality is that these mental illnesses are
much more complex. By understanding each of the illnesses and the parts
that contribute to schizoaffective disorder can better understand
schizoaffective disorder.
The following guide is written for patients and their families in hopes that
the information provided will help to provide a clearer understanding of the
disorder, its components, treatment options, self-care, recovery, and relapse
prevention and care.
Chapter Two: The components
Early Symptoms:
- Diagnosis of Obsessive-Compulsive Disorder
- Depression
- Changes in social behavior, especially withdrawal
- Changes in sleep and eating patterns
- Suspicions or feelings that people are talking about them
- Changes in self-care
- Changes in school or work performance
- Lack of energy
- Headaches or feelings of strange sensations in the head
- Changes to relationships with family, friends, and coworkers
- Confused, strange, or bizarre thinking
Bipolar Disorder
Formally called Manic Depression, Bipolar Disorder causes extreme
mood swings characterized as Mania/Hypomania or Depression. These
mood swings can be categorized as euphoria (mania), a feeling of total
energy or extreme irritability which affects sleep, activities, judgment,
behavior, and ability to think clearly.
Bipolar I
Characterized by one manic episode preceded or followed by a
hypomanic or depressive episode. Mania may cause psychosis (break from
reality hallucinations and or delusions)
Bipolar II
At least one major depressive episode and one hypomanic episode but
never having had a manic episode. It is not a milder form but a different
diagnosis that can have spells of depression for more extended periods,
causing impairment.
Cyclothymic Disorder
Diagnosed after two years with repeat periods of hypomania symptoms
and periods of depression.
Bipolar disorder is typically diagnosed in teens to early '20s but can occur
at any age.
People with Bipolar seldom recognize their symptoms at the time or the
severity of disruption in their lives and family and friends. When symptoms
of mania or depression arise, it is advised that individuals speak to their
doctors so their symptoms can be brought under control. A medication
adjustment usually does this. Emergency help should always be sought if
thoughts of suicide or suicide attempts occur.
Genetics: the disorder is more common in those with a close relative like
a parent, grandparent, or sibling with the disorder.
Environment: environmental factors while in utero or at the time of birth
may also play a role in the disorder.
Risk Factors
Depression
We all have those moments in life when we feel blue or down, and while
we may describe this as being depressed, it does not fit the clinical criteria
for real depression. Real depression is not categorized as brief periods of
grief, sadness, or even the blues but rather as darker despair. Most people
who suffer from depression describe it as an ongoing mood of sorrow and
pain. Some describe it as the worst pain they have ever felt.
Depression is believed to have several causes, which include:
All these combined can lead to depression. There is no set medical test
for a depressive episode diagnosis. Instead, it is based on five of these
symptoms for two weeks or more.
Types of Depression
It May occur once and never have a repeat episode, or it may become
recurrent.
Dysthymic Disorder
Postpartum Depression
There are shared neural pathways for pain and depression. Serotonin and
norepinephrine are involved in mood and pain reception, and the higher the
physical symptoms, the greater the chance of depression. Depression is
also believed to increase the level of sensitivity to pain, and the return of
pain symptoms can be an indicator of a potential relapse of depression
symptoms. Individuals with pain symptoms as well as depression are at a
higher risk of suicide.
Meeting the primary criteria for Schizophrenia which would include two or
more of the following symptoms:
- Delusions
- Hallucinations
- Disorganized speech (speech that incoherent or easily distracted)
- Grossly disorganized or catatonic behavior
- Negative symptoms (flat expressions, loss of pleasure, lack of
motivation, and other experiences that are taken away from the
person)
Schizoaffective disorder must also include these symptoms:
- A significant mood episode (either depressive or manic) that lasts for
an uninterrupted period
- Delusions or hallucinations for two or more consecutive weeks
without mood symptoms sometime during the life of the illness
- Mood Symptoms are present for much of the illness
- The symptoms are not caused by substance use
Depending on the age of onset and various factors, patients can have
better or worse predicted outcomes.
Men are more likely to develop Schizophrenia, whereas women are more
likely to develop schizoaffective disorder. Development later in life tends to
be associated with Depressive type and has a better outcome. Development
at an earlier age is more associated with Bipolar type and a worse outcome.
- Horrid, my body hurts every day, and I feel strange and detached
- Confusing, I cannot tell if my memories are real or made up
- I feel like everyone is out to get me
- Random weird tastes
- Moods change so quickly my head spins
- Dazed and confused
- Feels like hell
- My brain feels like it is on fire
- Scared and confused all the time
- Exhausting. Stress, anger, fear, deluded ideas, everything is unreal
and dreamlike. Nightmarish, fear isolation, and undesirable
- Burnout
- Amplified anxiety
- Exhaustion all the time
- Easily triggered
- Emotionally overwhelmed
- Insomnia from hell
- Little to no motivation all the time, I cannot function
- Tired of fighting an invisible enemy
- Paranoia to the extreme
- Taken advantage of
- Like I'm on a tv show
- What is it like to be normal, don't deserve to be better, feel deformed,
deserve to be miserable feeling watched all the time
- Endless intrusive thoughts
- Isolated
- Brain fog, zombie-like
- Severe anxiety
- Self-loathing, I hate myself
- Just pain, endless pain
- My life has been kidnapped.
Many individuals report the most about this illness: the constant
gaslighting and stereotypical reactions of those they were close to. Often,
relationships deteriorate due to untold pressure of being expected to fit the
public's standard behavior patterns. Patients are often told to stop playing
the victim to go for a walk, take some herbs, drink some fantastic teas, or
grow up and behave like a "normal" human being.
The reality of mental health conditions is that they are no different from
any other human body aliment. It is a part of the body that is
malfunctioning and failing to operate in its usual manner. Yet, for many
patients, the frustration is overwhelming. It would be another story if family
and friends considered the patient as suffering from another organ problem.
One comparison that can be drawn is that of diabetes and schizoaffective
disorder.
One is a disease of the pancreas and its failure to produce enough or
overproduce insulin. Like the pancreas in diabetes, the brain n
schizoaffective disorder does not have adequate dopamine and serotonin
levels. Yet, the reaction to the two diseases is entirely different. You would
not tell a person with diabetes to stop playing the victim or go for a walk,
and they will feel better or try some magical tea to cure them. These
statements would never be made to a cancer patient, someone with MS or
Alzheimer's, yet they are repeatedly spoken to mental health patients.
Mental illness is a genuine illness, and its victims are actual victims.
Antipsychotics
Antipsychotic drugs used to control and prevent psychotic symptoms
have been in use since the 1950s with the introduction of 1st generation or
typical antipsychotics. 2nd generation or atypical antipsychotics made their
appearance in the 1970s. Both are still in use today, although 2nd generation
is used more commonly than 1st generation as they have fewer movement
disorder side effects. The most effective atypical antipsychotic for
Schizophrenia and schizoaffective disorder is believed to be Clozapine;
however, it is not the most prescribed as it can cause drops in white blood
cell counts and requires constant monitoring. It is usually only prescribed
when at least two other antipsychotic drugs have been used and failed.
Some common side effects related to most antipsychotics (but not all)
include:
- Sedation
- Headaches
- Dizziness
- Diarrhea
- Anxiety
- Akathisia ( a movement disorder that causes inner restlessness)
- Dystonia (abnormal muscle contractions)
- Tremors
- Drooling
- Lactation
- Swelling of breast tissue
- Sexual dysfunction
- Osteoporosis
- Weight gain
- Blurred vision
- Constipation
- Dry mouth
- Tardive dyskinesia (slow, repetitive movements of the face, lips,
torso, and or legs)
- Diabetes
- Liver disease
- Kidney disease
- Nausea
- Vomiting
- Loss of appetite
- Restlessness
- Excessive sweating
- Insomnia
- Dizziness
- Numbness
- Muscle pain
- Psychosis
Mood Stabilizers
Mood Stabilizers are a psychiatric medication used to treat mood
disorders that cause intense and sustained mood shifts. Examples of these
disorders include bipolar disorder and bipolar type schizoaffective disorder.
The most prescribed mood stabilizers are Lithium and a variety of
anticonvulsants such as Valproate and Lamotrigine. Some antipsychotic
medications such as Risperidone and Quetiapine have mood-stabilizing
effects as well. Mood stabilizers are mainly antimanic agents that prevent
and control mania episodes, rapid mood cycling, and mood shifts. Most
mood stabilizers are ineffective in treating acute depression except for
Lamotrigine, Lithium, Olanzapine, and Quetiapine.
Lithium Toxicity
- Shakiness in hands
- Thirst
- Increased and frequent urination
- Diarrhea
- Vomiting
- Drowsiness
- Muscle weakness
- Coordination problems
- Giddiness
- Blurred vision
- Ringing in ears
- Severe shakiness
- Seizures
- Heightened reflexes
- Agitation
- Slurred speech
- Kidney failure
- Rapid heartbeat
- Hyperthermia
- Uncontrolled eye movements
- Confusion
- Coma
- Delirium
- Death
Types of Psychotherapy
Social Programs
Social programs are used to help monitor patients well being. They can
also monitor medication use, family relations, and nutrition plans. Social
programs can include therapy, a mental health nurse, psycho educators, job
placement services and counseling, assistance with housework, and daily
tasks. Social programs are designed to help create a safe, calm environment
for the patient, avoid isolation and allow the patient to be an active
participant in their after-care.
Chapter Seven: Comorbid Disorders
Fibromyalgia
People with Schizophrenia and Schizoaffective patients make up 5% of
fibro patients in the United States while only accounting for 1% of the
population. There is no known cure for Fibromyalgia, and treatment is
through management. Its connection to Schizophrenia and Schizoaffective
Disorder is unknown.
Symptoms
Obsessive-Compulsive Disorder
One of the first warning signs of Schizophrenia can be Obsessive
Compulsive Disorder. It is unknown what the connection between the two
disorders is; however, despite both disorders being present in 1% of the
population, OCD is present in 25% of Schizophrenia and schizoaffective
patients.
No one likes the idea of being hospitalized. Being away from familiar
surroundings, personal effects, and family and friends can be pretty stressful
on their own. Adding symptoms of acute depression and or psychosis can
make for a very scary situation.
Depending on your condition and the facility you are admitted to, you
can expect a series of events to occur upon admission.
- Once you have been evaluated, you will likely be moved to a more
permanent area such as a shared ward (a room with several patients)
or a room with yourself and another patient.
- Once settled in, the nursing staff will explain the routines, rules,
regulations, and medical procedures you can expect throughout the
day. If you are highly symptomatic, this will be explained later, and
treatment will take priority.
- During your stay, doctors will order medication for your condition.
This might be an adjustment to medication you already take or
alternative medicine believed to treat your symptoms better.
It's essential when you leave the hospital to not put too much pressure on
yourself immediately. The first few months after hospitalization are the
most likely for a relapse to occur. If you have a family, you may find your
return home quite chaotic at first compared to the hospital's quiet setting.
A return home also means a return to regular responsibilities, which may
seem daunting at first. Your return home should be discussed with
hospital staff before leaving. Where possible, community resources
should be taken advantage of to assist with your return to day-to-day
activities.
Once home, it would be best if you put your needs as a priority. Good
self-care can go along way to preventing a relapse of symptoms. Discuss
with your doctor or social worker good self-care habits, potential triggers,
stress reduction techniques, and a plan of action in the event of a relapse.
It's also essential to work on your support system of family, friends, and
community resources. These are the people who can help you prevent
relapse and additional hospitalizations.
Chapter Nine: The Importance of Self
Care
Nutrition: the saying you are what you eat is an appropriate one. By
improving nutrition, individuals can lessen weight gain and improve overall
health. Proper nutrition also helps to stabilize blood sugar levels which
helps to regulate mood and energy levels.
Reduce stress: stress is a significant trigger for individuals with
schizoaffective disorder. Recognizing situations that increase stress levels
can help reduce the risk. Participating in stress-relieving activities such as
regular exercise, yoga, meditation, mindfulness, massage, and reflexology
can help. Fidget toys and worry stones can also help to release pent-up
frustrations and to diminish anxiety.
Maintain your support system: reach out and keep in touch with your
support system and caregivers. This allows them to see how your doing,
intervene when necessary, and give you the additional encouragement and
support you need. Doing so also enables you to ask for help when you need
it, whether with organizing financial responsibilities, housework,
schoolwork, or employment.
Take advantage of resources in your area: counseling, group and peer
support, help with social skills, alternative therapies such as art, music,
nature or animal therapy, help with living arrangements, and employment
are some of the community resources that may be available and can help
with self-care and maintenance.
Plan for a crisis: no one wants to think about a crisis episode, but the
reality of schizoaffective disorder is that it will occur even with the best
possible care and treatment. Recognizing symptoms and triggers is the first
step in potentially avoiding them. Having a crisis plan is the first step in
dealing with them. A crisis plan should be discussed with medical team
members, support members, and caregivers so that individual needs and
wants are known if you cannot communicate them yourself. This also
allows for treatment plans, a chosen treatment center, who will be
contacted, religious views, etc. Having a plan in place also makes child and
pet care requirements easier for caregivers. By having all this in writing
before a crisis, an episode can be handled much more professionally and
respectfully, improving the crisis's outcome.
Build your medication doses into a regular daily routine. This can be made
easier by using pillboxes or pharmacy dispersal systems, so your
medication is already pre-sorted. This can result in fewer missed doses.
Beware of overmedication
Regular maintenance doses of medication do not need to be as high as once
was thought, and hospital stabilizing medications are always given at a
much higher level. Your daily maintenance amounts should always be lower
than those during an acute episode. If you are still on the hospital dosage
after discharge, speak to your doctor about possibly reducing your dose to
alleviate side effects which are common at high doses. Maintain good
communication with your care providers so that medication can be
monitored and adjusted as needed. Waiting too long to correct a problem or
stopping the medication because of unwanted side effects without a doctor's
supervision can trigger a relapse.
Stress and schizoaffective disorder are not friends, and stress more
than anything else can trigger unwanted symptoms and lead to relapse.
Whenever a stressful event is coming up or cannot be avoided, seek support
from family and friends to mitigate the stress load. Speak to your doctor
about anxiety levels and sleeping patterns during this time.
- New relationships
- Breakups
- Marriage and divorce
- Children
- Death of family member or close friend
- Job loss
- Moving
- Illness
- Hospitalization
- Exams
- Legal issues
- Accidents
Stress can be managed in several ways, not just by medication and
therapy. Other alternative methods for relieving stress include
- Disruptive thoughts
- Feelings of being overwhelmed
- Extreme excessive boredom
- Trouble sleeping/ staying asleep
- Physical problems
- Tense/nervous/agitated
- Angry easily irritated
- Feelings of worthlessness
- Memory or cognitive issues
- Loss or a sudden increase in appetite
- Hallucinations
- Delusions
- Mood shifts (hypomania, mania, or depression)
- Change in energy levels
- Loss of interest in regular activities
- Discouraged about future or no future goals
- Issues with concentration, problem-solving
- Racing thoughts/ speech
- Paranoias
- Disassociated
- Self-isolating/ social withdrawal
- Delusional religious beliefs
- Lonely and sadness
- Difficulty expressing or articulating self.
- Unique individual trigger behavior
Chapter Eleven: Crisis Planning
A crisis plan should lay out how to support individuals when early
warning signs creep up. This can include specific things an individual
needs or wants to avoid. This would also include who is to be
contacted, treatment options that are acceptable and those that an
individual wants to avoid, who will act as a patient advocate. This is
where an advance statement, advance directive, or medical power of
attorney may come into play depending on the region's legal
requirements.
Having an advance statement, directive, or power of attorney in place
allows an individual to layout their needs, requests, contacts, religious
beliefs, and specific treatments. At the same time, they can prevent
problems when and if they become incapacitated in an acute episode.
Assigning a directive or power of attorney to a trusted friend can
relieve added stress over hospitalization and treatment. These types of
directives should include but are not limited to:
Crisis planning should also identify the individual, such as a medic alert
bracelet or medical card in the wallet. This will allow emergency personal
to quickly identify the crisis and contact emergency family contacts,
medical team members, and other listed emergency contacts. This can also
provide a detailed list of medications used to avoid any adverse
complications from mixing medications.
- Remain Calm
- Evaluate the urgency of the episode.
- Assess how much time is needed to respond appropriately.
- Use available crisis sources.
- Get help.
- Always keep individual and self safe.
- Refer to crisis plan once the individual is safe.
Chapter Twelve: Family Support
Some important tips for caregivers and family and friend supporters:
- Learn as much as you can about the disorder and encourage your
family member to do the same. The more you know about the illness,
its characteristics, and its treatment, the better decisions that can be
made for treatment and care and support encouragement and
understanding.
- Learn to recognize warning signs of relapse. Often friends and
family are the first to notice a downward decline in personal hygiene
mood and other symptoms indicating that a relapse is imminent.
- Have a plan for handling relapses, not only for individual care but
also for a supportive approach. Arguing, criticizing, ridiculing, or
alarming behavior can make symptoms worse and stress your family
member escalating the situation to a crisis.
- Have a positive attitude and accept small accomplishments. It is
unlikely that your family member will return 100% to their pre-
illness state, which is okay. Small achievements can eventually lead
to more independence and the ability for self-care. Allow your loved
one to feel okay with the accomplishments they can make.
- Keep a sense of humor.
- Accept help for yourself and your loved one. You do not have to do
it alone. Seek out local resources, support, and peer groups, respite
care, etc.
- Take care of yourself. Self-care for individuals with SZD is essential,
but so is self-care for their supporters and caregivers. You cannot
help anyone if you do not take care of yourself. Schizoaffective
disorder can be frustrating, tiring, and emotionally challenging for
caregivers as well as patients.
- Engage in physical activities, healthy recreational activities, games,
and hobbies to provide stress relief.
- Stay healthy and optimistic
- Do not lose touch with your friends and family as well as your
support system.
- Have realistic expectations. Individuals will not always be happy,
coherent, and or accept your help or acknowledge your feelings as
they are often caught up in their own. This is not a personal attack or
plot against you. It is the illness speaking.
- Emotions are allowed
- Provide patience, acceptance, and support
- Relapses are not an if. Even on a well regimented treatment plan,
when breakthrough symptoms can occur, be prepared and accept
them.
- Not everyone recovers, and while some may recover a certain level
of functioning and independence, expectations of previous levels of
functioning are unrealistic.
- Accept the illness and the person, do not compare to others' recovery.
.
Caregivers for individuals with schizoaffective disorder need to be
dedicated patient individuals who are willing to understand the condition
and its treatments to provide support and encouragement in areas such as
self care, medication adherence, and treatment management. Caregivers
will have to be familiar with and on the lookout for early signs of
relapse, triggers, and respond to crisis and acute episodes when
necessary. Being a caregiver for an individual with schizoaffective
disorder can, depending on the individual's condition, be a full-time
commitment, yet caregivers can be the first line of support,
encouragement, and empowerment for their family member. Caregivers
should always focus on the individual and not the mental illness. By
doing so, they will establish a higher level of trust with the individual
and a greater likelihood of successful treatment.
Further risk factors include those who cannot work and depend on
others, individuals without an adequate support system, individuals just
leaving hospital, individuals with a long-term illness or chronic pain. Risk
factors are higher for those with a family history of suicide. High levels of
impulsivity, those who have regular thoughts of suicide, have lost hope in
their treatment plan and exhibit feelings of hopelessness, a negative outlook
on life, and a sense of worthlessness.
Caregivers should be keenly aware that individuals with
schizoaffective disorder can commit suicide without warning; however,
everyone else needs to talk and discuss feelings and thoughts that trouble
them. This can be the first line of defense in protecting individuals from
harming themselves.
True or False
False. The term schizophrenia means "a break from one's mind," meaning a
break from reality which describes the symptoms of psychosis, either
delusions or hallucinations. Individuals who have Schizophrenia or
schizoaffective disorder diagnosis do not have multiple personalities.
Personality Dissociative Disorder (multiple personality disorder) is a
complete and separate diagnosis and is exceptionally rare.
False. Obesity is a significant issue for many individuals with mental health
problems due to both symptoms and medication. Many illnesses such as
schizoaffective disorder and major depressive Disorder (to name two) have
negative symptoms such as lack of motivation, depression, loss of ability to
plan, loss of pleasure in daily activities, diminished capacity to begin, and
sustained activities. These are often mistaken for laziness, but the reality is
the disorders make it impossible to overcome the symptoms without help.
Medications also add to the effect as some medicines can cause brain fog,
drowsiness, and confusion. Most antipsychotics also alter metabolism rates
and are known for eight gain as a side effect. Some medications such as
Seroquel are notorious for high levels of weight gain, while others such as
Latuda and Abilify are weight neutral or considered to have a lesser impact
on weight gain.
False. Individuals with these disorders suffer from symptoms and episodes
like patients of other illnesses such as asthma or diabetes. Symptoms can be
controlled and managed with therapy, medication, and, if necessary,
hospitalization like any other illness.
While there can and will be breakthrough symptoms from time-to-time
individuals will not suffer from severe episodic symptoms all the time. It is
not unusual for some individuals to have continual hallucinations or long-
term delusions; however, the severity of these symptoms can be managed
and controlled. Some individuals report continual symptoms but at a level
that they can continue to work and function daily.
False. Perhaps the biggest stereotype of all of this illness is the belief that
individuals cannot have a bad day without being off their medication.
Almost all patients report that at one point or another, a change in attitude
or temperament resulted in queries from friends, family, and coworkers as
to whether or not they had taken their medication that day.
While this guide does not cover everything, there is to know about
schizoaffective disorder. I hope that there is enough information here for
individuals to use as a starting point in seeking and maintaining treatment
that can help manage symptoms.
The information here is a collaboration of endless hours researching
symptoms, medication treatment, and individual experiences.
Excerpt
365 Ways To Be Happy & Improve
Your Mental Health From meditation
and yoga to hosting a murder. Self-
care has never been more relaxing
and fun. Help relieve anxiety and
stress from the everyday go go go.
Laugh out loud, sing in the shower,
dance like no one is watching, and
get your Madonna on. 365 sure-fire
ways to improve your mood and your
mental health.
Preface
There was a time when Mental
Health was not considered part of the
overall health of an individual. Times
have changed, and we now know that
mental health affects us emotionally
and physically. We also know that
mental health issues are more
prevalent in society than was once
thought.
Mental Health and Mental Illness are
far too stigmatized and should be
discussed regularly. We should pay as
much attention to each other's state of
mind and emotional well-being as we
do our physical well-being. This
book was written to help encourage
positive thinking and action in our
day-to-day lives. If you or someone
you know struggles with mental
health issues, please seek professional
treatment and or therapy.
One Exercise. Exercise has so many benefits for the body that they
are all hard to name. But when it comes to your mental and physical well-
being, exercise should always be on the daily priority list. Exercise
increases blood flow throughout the body, which includes the brain. A
healthy brain is much more able to process events and emotions
appropriately.
A good round of exercise also reduces stress and anxiety. It’s hard to stay
mad or anxious after a good run. You are more likely to have a clearer mind
and subsequently clearer thoughts that help when dealing with stressful
events and anxiety. A clear mind can help reason and calm. Exercise will
also improve your overall physical health and allow you to have a better
sleep at night, improving your overall mental health.
Starting an exercise regime doesn’t have to be stressful. It can be as
simple as just adding a walk to your day. Something as small as walking to
the next bus stop instead of the one in front of your house, walking to work
instead of driving, or taking the stairs instead of the elevator. Ideally, you
should pause throughout the day and do a bit of physical exercise. If you
can strive to throw in a good stretch or even some yoga moves every hour
to improve your overall health and work performance! You will feel better.
Two Yoga A lot like meditation, yoga is one of those great types of
exercise described as “self-soothing” and is set to help with stress, anxiety,
and depression by lessening how much these events affect your body. Yoga
can help decrease your resting heart rate and your blood pressure and
lighten your breathing rate. This is how it allows you to deal with stress.
Yoga requires little space and little to no equipment, so it can
ideally be done just about anywhere, including small spaces like an office
cubicle. Have a job where you are teaching or working with others. Ask
them to join in. Pause throughout the day and throw in some yoga for good
health and a good mood.
Six Reduce Stress .Oh, stress stress stress, just the mention of the
word causes stress. In a perfect world, it would not exist. But sadly, we need
stress as much as we need relaxation. If we never had stress, we would be
unable to react in an emergency due to a lack of stress response. Of course,
that does not mean that it is good to be overloaded with stress.
It should always be a priority to avoid high levels of stress at all costs. Of
course, there are times when some stress is necessary, but other times it can
be avoided. Try to limit your stress level by avoiding things that trigger a
high-stress response. This includes toxic people, high-demand events, and
long travel times (airports imparticular, try the train next time). Avoid
procrastinating projects to help reduce last-minute stress and give yourself
more time to prepare and execute. Whenever possible, prepare meals,
agendas, and plans well in advance to make things as smooth as possible.