Setting goals and accomplishing them, has been a very important part of my recovery, and still is. There is nothing like putting a check mark next to something on your goal list and thinking – next! What a feeling of pride and accomplishment which helps with feelings of self-worth and self-esteem.
Years ago, I learned about S.M.A.R.T. goal setting. I now use this to attain all my goals, no matter how big or small.
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely
In the early days of recovery, I remember I had a daily goal of getting up, getting dressed, making my bed (of course 🙂 ) and getting out of my home by 10 am. Lately, my goals are larger and more challenging. Currently, a couple of my goals are to lose 30 pounds and to workout 5 days a week.
To break them down into S.M.A.R.T. goals:
S – lose 30 pounds
M – weigh in once a week
A – I have done it before, I can achieve this again.
R – yes, can lose 3 pounds per month
T – by August 15, 2020
And Goal number 2:
S – workout
M – 5 times per week, heart rate up to 120
A – I am in shape and can achieve this
R – yes, have time during week days
T – 30 minutes per day
You get the idea.
Setting S.M.A.R.T. goals makes it more likely you will achieve them.
“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you. ” – Les Brown
I volunteer as a peer facilitator in the Women’s Mental Health Program at The Royal in Ottawa, ON, Canada. I am always amazed by people, even women, who ask: “What is so different about women’s mental health?”
To answer, I am going to quote my good friend and Lead, Women’s Mental Health at The Royal, Ann-Marie O’Brien:
“Sex and gender are important influencers of health ,illness, treatment and recovery. Sex refers to the biological assignment at birth – male, female, intersex. Gender is the socially constructed meaning; man,woman, trans ,non-binary . Failing to consider the impact of sex and gender serves neither women or men and is particularly harmful for women : Twice as many women as men are diagnosed with a depressive disorder. 70% of new Alzheimer’s patients will be women. Eating disorders-the most lethal mental illness almost exclusively effects women.”
“Social factors influence experiences of illness and present additional barriers to accessing treatment: The fastest growing homeless population is women over 60 in Ottawa. Women make 82 cents for every dollar a man makes. Women are more likely to be victims of gender based violence. Trans folks experience unique barriers due to stigma and lack of awareness of healthcare providers.”
“In Canada age has trumped sex and gender as the critical factor, and receives more funding. Because of this we are missing really important information and prolonging suffering for women.”
So, now you know why women’s mental health is so important. I am so proud of the work we do at The Royal. I see first-hand, many women benefiting from our peer-support programs.
I’ll be spending the day with family. Singing, jamming and eating. I am cooking a turkey, making stuffing, mashed potatoes and garlic buttery beans and cherry tomatoes with apple pie and ice cream for dessert. We have so much to be thankful for!
I have always needed a lot of sleep — more than my peers, it always seemed. When I was first diagnosed with a mental illness back in 1997 (at the age of 32), and was prescribed medication to take every day for the rest of my life, I asked my psychiatrist if I could drink alcohol while taking this medication. He said I could, as long as the alcohol did not interfere with my sleep. Then I asked, how much sleep should I get every night. His response was simply, “Enough sleep”. What does that mean? He said, “whatever is enough for you.”
Since that time, I have learned that enough sleep for me changes throughout the month. But I, for sure, need 9 hours minimum a night, and occasionally, more like 10 -13 hours. I know that the medication I take makes me sleep longer hours, but it is necessary to keep me well. When I do not take my medication, I can get by with 8 hours a night regularly, but then I am mentally unwell. Without medication, I experience frequent and persistent delusions.
Last week, I did not get what my psychiatrist would call enough sleep. I had a fun weekend listening to live music, however, I was out Thursday, Friday and Saturday nights, getting only between 6.5 – 7.5 hours of sleep each night. Then on Tuesday night, I only slept 4.5 hours. I had commitments later in the week, so I couldn’t even sleep in to make up for the lost hours. I found that I responded to events throughout the week much more emotionally than I would have if I had enough sleep. My emotional reactions were exaggerated. After one incident last week, my husband, whom I have been with for over 4 years, said he had never seen me so angry before. Also, I was doing more emotional eating than usual, and had no energy to do regular tasks like preparing healthy meals or cleaning up dishes. Nor was I going to the gym. Everything was done quickly, and for convenience — whatever didn’t take too much time. Then on Thursday, I felt the need to leave my volunteer job early, as I had become completely unraveled, feeling unwell.
Finally on Friday night, I was able to catch up on lost sleep. I slept for 13 hours,and that was after a 5 hour nap in the afternoon. Then I slept some more on Saturday night. I am now back to my usual self, ready to continue my regular routine. But did I ever pay a hefty price for not taking better care of myself last week! Making sleep a priority for me is a big part of my self-care. I think the last time I had felt that much sleep deprivation was when I had been living in my car during the winter, back in 2009. Let’s hope I have learned that lesson now, and plan my social activities accordingly. Sometimes it is difficult since my husband is a night owl; so I always have to remind myself that I cannot keep up with his late hours. A learning opportunity, for sure.
How much sleep is enough for you? Only you can evaluate the number of hours. Are you getting it?