Tag Archives: Mental Health

Let it go!

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By Anita Manley

Perhaps you are now envisioning me breaking out into the Frozen theme song! And, I’m OK with that.

A couple of weeks ago, I was speaking with a good friend and colleague about some things that happened in the past. Specifically, about the loss of so many friendships and the loss of a loving and functional relationship with my oldest daughter due to the symptoms of severe and persistent mental illness.

My friend said to me, “Just let it go! You cannot dwell on all the losses. Be thankful for all the privileges you have in your life now.” I do agree with his advice and I believe I have mostly tried to live my life this way starting a couple of years into my recovery, around 2013.

I lost my Mom to cancer that year. But I was truly grateful that she did not die before we had the opportunity to reconnect, as we did in October of 2011. Fortunately, I was able to spend a great deal of time with her (even though she lived in Toronto and I live in Ottawa) up until her death in December 2013.

I also decided, around that time, to remain hopeful of reconnecting with my daughter Nicola. Rather than being sad, distraught and miserable, often crying due to the loss of my relationship with her, I made a choice to be happy with the relationships I did have and to cherish those. Especially, the very special relationship I have with my daughter, Julia. In addition to losing connection with Nicola, despite my recovery, I lost connection forever with a number of good friends from my past, two of whom I had been friends with since high school and university days. This was tough to overcome. After all, I had recovered and was well now – why could they not see and respect this and reconnect with me?

I must admit, when I think about all these losses – it still hurts tremendously. But I did decide to LET IT GO in order to live a happier life. I could not change the past. I could not take back the sometimes hurtful words I said to people while experiencing delusions. So, I no longer dwell on these losses and instead think back on the wonderful times spent with these friends and family members.

As a result, I have been able to make a lot of new friends who enjoy being around me and love me for who I am. And, as I patiently awaited for my daughter, Nicola, to come around…she finally did by inviting me to her wedding last October, 2018 on Vancouver Island! My benevolent friends and family members all pitched in money for our wedding in July, 2018 to help send us out west to attend her wedding and for a bit of a honeymoon. It was a trip of a lifetime for Ron and I. What JOY it was for me to see my first born daughter again, for the first time in over 10 years. And, to see her Dad walk her down the aisle! It was a very special moment indeed. Since then, Nicola and I communicate sporadically on Messenger around special occasions and I am overjoyed with every single message I receive from her.

By being able to LET GO of all of my past losses and grief, I have been able to create a happy, fulfilling and love filled life. It hasn’t always been easy, but I have found that focusing on what I am grateful for in the present moment and by setting attainable goals for the future, I am a happier and healthier version of me. A person that people enjoy being around. This is a far ways away from the years I spent alone and isolated from anyone other than those who were paid to care for me. No wonder I am so happy these days! I have so much to be grateful for. I have a loving husband, his large family, my lovely daughter, Julia, my extended family, lots of friends and a slow growing relationship with Nicola, her husband Roy and his family. I am truly blessed.

Let go of all your past baggage! It will be easier to live in the present and to move into the future without all that excessive load weighing you down.

Let it go!

Suicide Intervention

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By Anita Manley

A couple of weekends ago, I took an intensive and emotionally exhausting training session for suicide intervention called ASIST – Applied Suicide Intervention Skills Training. I am now certified.

I did not write a post last Monday, November 11 (Remembrance Day in Canada) as I was recovering from this suicide intervention training.Two full days, and I was wiped! I slept a lot and didn’t get out of my PJ’s on Monday until 4:30 pm when I absolutely had to go out and pick up something to cook for dinner that night. But, it was definitely worth it. (Please note: I did watch the Remembrance Day ceremony on CBC and stopped for 2 minutes of silence at 11 am in honour of all those who have fought for our freedom).

Did you know that in Canada, the reported suicides for one year is 4,157 (does not include MAID – medical assistance in dying). And unreported suicides are 5 – 25 % more than this number. Suicide behaviour is 40 – 100 times greater than the number of suicides. And each suicide behaviour affects a few or a very large number of people. Given these facts, I believe my ASIST training will come in very useful, perhaps by helping to save more lives than with my CPR training – based on the staggering numbers. It is not lost on me that I am discussing suicide numbers along with mentioning our veterans, as I am not sure of the numbers but sadly, we have lost many veterans to suicide.

The training itself, I would highly recommend. It is put on by Living Works http://www.livingworks.net and was started in Alberta, Canada more than 20 years ago. I was trained by excellent Instructors from The Royal in Ottawa.

It is designed to meet the needs of a person at risk of suicide using a three pronged model of “I care, I understand and I’ll help”. By the end of the weekend, I felt much better equipped to help with suicidal behaviours and to be able to intervene successfully. This can only help me in the peer support work that I do. Also, many people contact me now to ask for help when their friend or loved one is in crisis, since they are aware that I work in mental health.

The most surprising point to me was that asking a person if they were thinking of suicide and if they had a plan were good questions to ask. These questions do not plant the seed of suicidal thoughts but enable you to find out where they are at, so that you can help.

ASIST training is taught all over, so look up Living Works to find a course that you can take. You may save a life as a result.

Surround Yourself With Positive People!

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By Anita Manley

Along my road to recovery, I have found that surrounding myself with positive people has really helped improve my state of mind.

Firstly, like attracts like. Positive people are fun to be around, and they always point out the best in you since they tend not to be wrapped up in only themselves. They lift their friends spirits up as well. And if you are a positive person, you will do the same for them. As a friend of mine always said: “Imitation is the best form of flattery”.

If you don’t already have a positive attitude, develop one! There are many health benefits to having a positive attitude and you will attract quality people as a result. Positive people tend to avoid drama and negativity. So be that person people want to be around. SMILE!

By improving your interpersonal skills such as active listening, unconditional high regard, honesty, and acceptance, you will be well on your way towards gaining positive relationships.

Volunteer your time or expertise. By showing others we care and by giving without expecting anything in return, we naturally attract generous people.in our lives. I have found this to be true with volunteering at The Royal and with Christopher Leadership Course (public speaking).

And most importantly, rid yourself of drama and negativity. I had to do this with two people in my life and it is not at all easy, but imperative to having a good state of mind. I found both of these people were full of drama, complaining often and blaming others for all of their problems, rather than taking on personal responsibility. You know the type. They really did not make me feel good about myself while around them, so I delegated them to the acquaintance category rather than close friends. Once I distanced myself from the negativity, my moods improved and there was more time in my life to spend with people who added value to my life.

So, surround yourself with positive people! You’ll be glad you did.

“Surround yourself only with people who are going to take you higher” – Oprah

The Importance of Setting Goals!

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By Anita Manley

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

Go for it! What’s holding you back?

SMART Goals!

Why Women’s Mental Health?

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By Anita Manley

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.

The Importance of Sleep!

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By Anita Manley

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?

Getting enough sleep is paramount to my self-care routine.

Positive Self-Talk

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By Anita Manley

Many years ago, I was in a training session with my colleagues at work and I was getting really frustrated as I thought I wasn’t picking up what was being taught as quickly as I thought I should. I was expressing some of my frustrations out loud and the trainer noted, “Wow, that’s a lot of negative self-talk going on in your head”. I had never thought about it before, but her statement really gave me pause. From that point on I tried really hard to change my negative thoughts to positive ones.

I have heard that negative thoughts and feelings travel through the brain more quickly than positive ones. So, it takes a lot of effort to change your thinking to positive ones.

My natural inner dialogue at the time was “I will never pick this up”, “This is too hard”, “I am not smart enough”. Little did I know that all this negative self-talk was causing more stress in my life. Something I really did not need as stress is a big trigger to my mental illness.

Soon, I started changing my thoughts to positive ones, beginning with my inner dialogue, or positive self-talk. I would say to myself, “today is going to be a good day”, “With lots of practice I will become great at this”, “I’ll give it another try” or “I’ll try to make it work”.

According to The Mayo Clinic, the health benefits of positive thinking are many:

  • Increased life span
  • Lower rates of depression
  • Lower levels of distress
  • Greater resistance to the common cold
  • Better psychological and physical well-being
  • Better cardiovascular health and reduced risk of death from cardiovascular disease
  • Better coping skills during hardships and times of stress

It is unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

So, work hard at changing those negative thoughts to positive ones. Talk to yourself as though you were your own best friend. Praise yourself, give compliments, be kind to yourself. Your body and mind will benefit from it.

Nurture your mind and body with positive self=talk.

Book Recommendation – The Four Agreements

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By Anita Manley

The Four Agreements by Don Miguel Ruiz is a small but hugely insightful self-help book. This book provided me with four simple guidelines to personal freedom. Yes, they are simply laid out and very clear, but these four agreements have taken me years to put into action and will take many more years to master. It is a book you will want to have in your own home library, and read over and over again.

The Four Agreements (as outlined on the inner book jacket) are:

BE IMPECCABLE WITH YOUR WORD

Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others.Use the power of your word in the direction of truth and love.

DON’T TAKE ANYTHING PERSONALLY

Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

DON’T MAKE ASSUMPTIONS

Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.

ALWAYS DO YOUR BEST

Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best , and you will avoid self-judgment, self-abuse, and regret.

Not surprisingly, the agreement that helped me the most when I first read this book, was Always Do Your Best. I was gifted this book in 2005 by two different friends. One was for my 40th birthday. It was very timely as I was quite ill, experiencing delusions frequently throughout every day for years. I was also quite the perfectionist in my younger years, so I really struggled with many events that were happening in my life at that time, such as being laid off from work, and losing access to my daughter (my oldest daughter had decided to go live with her father full-time – a crushing blow to my self-esteem and feelings of self-worth). All of this was due to my illness, but I did not understand that at the time. The agreement, of always doing your best and that your best will be different when you are healthy as opposed to sick, really resonated with me. I soon realized, I was always doing my best, but that changed from day to day. At times, my best was to simply get out of bed and get dressed. That was my best. On other days I could accomplish so much more. But as a result of this agreement, I did not beat myself up for those days when I really was unwell, and could barely function. I knew that I was truly doing my best and that my best changed depending on my wellness. I still remind myself of this even today, as delusions occasionally creep back into my reality. I could have many regrets about those lost years I experienced when I was homeless and estranged from everyone, but this book saved me from self-judgment and regret. As a result, I am a much happier person.

I am still working on all four agreements, practicing, re-reading and hopefully, one day before I leave this planet, I will have mastered them all.

Making your bed… and other routines.

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Routines are so important to me that I consider them a part of my self-care.

A few years ago, when I had been recently discharged from The Royal Ottawa Mental Health Care Centre and was very happily living in my new home – my daily routine was very different than it is now.

It all started with making my bed! Each morning, I would get up, make my bed, get dressed, have breakfast and get out of the apartment by 10 am. At this early stage of recovery, I did not have any friends (sadly, this often happens after a prolonged period of mental illness or addiction where you become estranged from everyone important to you). My only supporters were my then 16 year old daughter, Julia, and my Assertive Community Treatment Team (ACTT) from The Royal. I am a people person, and a pretty friendly kind of lady, so, in order to meet people, I would go to the same coffee shop every day. Soon the baristas all knew my name, or at least recognized my face as a regular and would remember my order. I would also meet other regulars who would go to read the paper or work on their computers or just meet with other friends and chat. The coffee shop became my Cheers, the place like on TV where everyone knows your name.

Soon after, I started facilitating a Wellness Recovery Action Plan (WRAP) group and a group I co-created, Journaling as a Wellness Tool, for women. I would share my routine in these groups and link it to my own wellness.

Often, I would be asked: “Why is it important to you to make your bed?“

Making my bed, set me up for success every day. It was the first thing I did each morning and I could then check it off my list. It would give me a sense of pride and satisfaction. Not to mention, my Mom would be pleased since she raised me to make my bed every day! After this task was done, I could move on to other things, like getting dressed and so on. Also, when I came home later in the day, I would walk into my apartment and immediately see that my bed was neatly made and I would again feel good about having accomplished that task. My bed was made and I had made it! Kind of like in the nursery rhyme Little Jack Horner, “Oh what a good boy am I” That same feeling of pride.

Today, my routine is very different (including regular going to bed and wake up times), but the importance of making the bed in the morning remains.

If you don’t already make your bed every morning – challenge yourself to start this healthy routine. It will set you up for a successful day! Besides, there is nothing like getting into a neatly made bed at night to go to sleep. For me, the only thing that beats that is a bed made with freshly laundered sheets (which happens around our place once a week).

Who inspires me?

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Since launching this blog, several people have asked me “What made you decide to write a blog?”

For many years, I had been toying with the idea. I journal regularly, and the thought of writing a blog appealed to me. After all, I enjoyed writing. But, I had my doubts that anyone would be interested in what I had to say.

In 2013, my cousin, Michele, introduced me to her blog http://www.modmissy.com, which is all about design. I was inspired, but didn’t take action. Later in 2018, my knitting friend advertised her blog, http://www.DrGailBeck.com. Again, I thought, I should really do this.

But it wasn’t until I met the amazingly vivacious and talented Onika Dainty (one of my fellow FACES for Mental Illness with the Canadian Alliance on Mental Illness and Mental Health (CAMIMH) sponsored by Bell Let’s Talk) that I finally took the plunge. I was so inspired by Onika’s ambition to broadcast a weekly podcast about mental health and wellness http://www.daintydysh.com that I immediately set the goal of publishing a blog about mental health.

My good friend, Marian Gaucher http://www.MarianGaucherFineArt.com challenged me to set a date for publishing and also frequency. So I decided on Mondays, once a week.

Since its recent launch in August, I have been cheered on by my many friends and readers. I have discovered that I love blogging. It helps me while helping others, at the same time.

The courageous Susan Blain, Sory Teller, Inspiration Seeker, Change Whisperer http://www.susanblain.com inspired me to write this post.

Also, kudos to my fellow knitting friend, Juliet Haynes, for inspiring me to create healthy daily habits that help me to achieve my goal of publishing this blog weekly.

It takes a village. And it is not lost on me that all people mentioned in this blog are other women. We raise each other up!