Step Four - TAKE YOUR MEDICINE(S)

     For better or worse, I didn't write anything for this at an earlier date. It might be because I do not always remember my own medicines! It might be because I knew what I was going to suggest here. At any rate, give yourself three weeks or more to develop a routine where you will take your pills MOST of the time!
     My suggestions for remembering your pills are below. Practice each one for at least a week before attempting the next one. Many of you will need to use more than one option like I do. Be sure to journal what works best for you.

GOAL # 1
     Organize your pills!

     I remember my pills better if I have them in a pill sorter. I need the daily reminder and the ability to quickly determine if I already took them. Some people may do better by turning the bottle(s) upside-down or moving a bottle from one place to another. Which you choose is up to you, but remember to follow one for at least a week before trying anything else. If you choose a sorter, they come in many different varieties, some of which are very inexpensive or may be free from your pharmacy! Be sure to refill the sorter when needed if you choose this one.

GOAL # 2
     Write down the day and time(s) you took your pill(s)!

     All you need is some paper and something to write with or you might want to record on your cell phone. Be sure to record the different times if you take pills more than once per day. Attempt to not obsess over making a handwritten list neat. However, this wouldn't work for me for that very reason!

GOAL # 3
     Set one or more alarms!

     I use this in conjunction with my pill sorter. I often don't take my pills exactly when the reminder goes off, but it does help me with the time of day! I only take one set and I usually swallow them in the mornings. But, if I forget until after noon, I will reset the alarm for after noon for the next few days. I usually miss at least one day per week and I go back to the morning reminder the next day.

     The worst problem here is that you can have too many alarms! Sometimes, you can make so many alarms that you start ignoring most or all of them. On top of that, most clocks only have one or two presets per day and most cell phones have limits of 4-8. Be sure to check your preferred alarm system for its limits. If you use your cell phone, give your "Take Pills!" alarm(s) a unique sound so that you don't confuse it with something else! If you find yourself ignoring many of your reminders, delete some of them. I suppose setting too many reminders is another obsession of mine, but I'm probably not totally alone there.

GOAL # 4
     Follow your "best" system for at least 3 weeks, if possible, before moving on to the next step!

     Sometimes we think one path is going to work great for us but a few weeks later something happens that messes us all up! If your reminders start being ignored or your pill sorter is never refilled when it needs it, you may need to try something else. You aren't alone there. Maybe you need to take a whole bottle with you when you travel. Maybe recording times works better than reminders for a week or two. Be flexible if needed, but make taking your "meds" part of your daily routine!

Step Three, Part Two -- BE ACTIVE!

    Now, let me set something straight. My last post does not mean  you have to exercise for thirty minutes or more every single day. The average person probably does 30 minutes, three days a week or ninety minutes per week and that is a good goal!
     However, you might need to start with a lot less. Try being active for fifteen minutes. Can't do 15? How about ten? Can't do ten minutes? Move for five minutes. Can't even do five minutes? How about two-and-a-half?
     That's right. Start with as little as 2-1/2 minutes per day and work your way up! I'm going to give you some goals and mini-steps to help you build up a regular habit. Attempt each one for at least a week (three or more sessions), preferably more, and try the next goal when you are comfortable doing the previous steps. Keep that up until you are active as a regular part of your ROUTINE!

Goal # 1
     Find your comfort zone!

     If you are able to walk or do other exercises on your own, start with something simple! Walking, doing arm curls or using a stationary bike are the first things that come to my mind. Whatever it is, do it only until you are tired and/or winded!
      Now, take a break. Sit down and rest for a few minutes. Just breathe.
     Don't feel like you did enough? Did you exercise for at least two-and-a-half minutes (see above)? I bet you did!
     When you are rested, ask yourself; Can I do more without hurting tonight or tomorrow? Be honest with yourself because if you hurt, you are much less likely to come back tomorrow or even the next day!
     If your answer is "Yes", repeat the first part and rest again! You can attempt to do a third session, but only if you are 110% sure you will NOT hurt from it!
     Now, go home and/or go inside and repeat it all tomorrow or, at the very least, the day after tomorrow. Once you can "do" this "comfort zone" activity three or more times per week, move on to the next goal.

Goal # 2:    
     Increase one thing at a time!

     I don't know about you, but my biggest mistake with exercise is trying to do more frequency, more time and/or work harder all at once. In other words, I'm a perfectionist which I'm sure many of you can relate to. But, I'm here to tell you, It won't work!
     I'm going to pull out one of many parents' favorite sayings and tell you, Do as I say and not as I do.
     Work on one thing and only one thing at a time.

     Mini-step A: I would start with frequency! Continue to stay in your comfort zone with your simple activity, s-l-o-w-l-y increase to five or six days per week. You can take one or two days off, but if you take two, try not to take them together. I might take Sunday and Thursday off one week and then Tuesday and Saturday off another week. It doesn't matter what time you go or how long you're active. Just concentrate on moving more often!
     Mini-step B: When you are comfortable with being active five or six days per week, you can start increasing the amount of time you are active in a given "session". If you usually walk for five minutes per day, do eight or ten. Doing ten or fifteen minutes? Go for the next "rung of the ladder." If walking or pushing your own wheelchair is your choice of exercise, you can park further from the store, pharmacy or therapy place so that you have to increase the time. Do this until you are comfortable with it! Do NOT, under any circumstances, exercise to the point of exhaustion!
     Mini-step C: "Working harder" means pick up the pace! Increase your speed, OR the weight you lift OR the number of "reps" you do. Again, do NOT attempt all three at once. Add one item at a time but see if you can get your heart to beat at the optimum level during each session. Be sure to ask someone what your heart beat should be before attempting this so-called "mini-step." It's time to move OUT of your comfort zone!

Goal # 3:
     Fuel your "engine."

     This probably belongs at # 2 or perhaps even # 1 and I will most likely move it at a later date. Before you do ANY exercise, be sure you have calories to burn! Your vehicle won't go anywhere without fuel and you can't do very much either.
     Eat something with protein (not sugar!) in it before you exercise! Don't eat too much or you'll feel bloated, but don't go out on an empty -- or nearly empty -- stomach either.
     In addition, take a snack with you. My favorites are pre-packaged cheese crackers or peanut butter crackers. Why do both? Because even in the "comfort zone" stage, you might get dizzy or a headache may start because your sugar is falling and/or you're "running on empty".

          

Step Three -- BE ACTIVE!

Step 3:  You MUST Exercise!

     OK, OK. Stop cursing, yelling, groaning or asking if I've lost my mind. Come on, please stop.

     I bet you've seen this bit of advice about 100 million times and you've asked one or more of the following questions:

ñ How can I exercise if I'm depressed and/or anxious?

ñ How can I exercise if I'm in pain or if walking causes pain?

ñ How can I exercise if I'm so fat I lose my breath after 5 or 10 minutes?

    Welcome to my world! I have asked ALL of those questions and moaned, groaned or even cried when someone suggested that one word – Exercise.

    It's July of 2011 as I'm writing this and if someone had told me even a year ago that I would feel better after I exercised, I would have thought they were crazy, demented and/or wanted to see me in more pain.

    But, it's true! I have been going to a local gym for a little over a month and I not only feel better after I go, but I can usually walk with less pain!

    On top of less pain in my right knee, I come away from exercise with less depression, less anxiety and more self-esteem!

Follow-Up Written on January 18, 2015

     Since 2011, I've realized that not everyone is capable of walking or working out on machines. If you are paralyzed or have another problem that keeps you from moving by yourself, I beg you to still go outside! Have a friend, relative, and/or rehab therapist take care of your muscles, preferably away from home. That way you can breathe in some fresh air and, if possible, soak up some sunshine! Spend at least fifteen minutes outside every day.  

     You might be surprised how much just going outside will make you feel better, especially if it’s sunny. Studies have shown that more sunshine = less suicidal thoughts!

      

Step Two -- FIND A DOCTOR AND A THERAPIST

     "Find a doctor" is the first thing most books about ADD/ADHD, Anxiety or Depression tell you to do! I'm still arguing with myself over this, especially since I am NOT a professional of any kind. 
     Your journal, however, is going to provide you with the symptoms to give a doctor. Therefore, I feel decent about putting the journal first.

GOAL # 1:

     See your family doctor or an internal medicine doctor first!

     Tell him or her what's going on with you. If she/he doesn't volunteer to run a bunch of tests, ask for them. You might be surprised at the number of problems that have "depressive symptoms" or, in some cases, cause depression and/or anxiety.
   When the testing is done, your doctor should explain the results to you. If he/she doesn't find any physical problems, or there are some but you want/need further care, ask her/him to recommend a psychiatrist and/or a therapist. 

GOAL # 2:

     You need to see a licensed psychiatrist.
    
     What? What can you do if you can't afford to see a psychiatrist because your health plan doesn't pay for that type of treatment (or doesn't pay more than half)?
     If this is the situation you're in, find the regional center for "Behavioral Health" closest to you and call for an appointment. Most of these will base your fee on your income.  In many cases, you will go through an intake evaluation but that is just answering questions that all medical places are going to ask. Once that's done, you will receive an appointment to see a doctor or therapist and the bills should be based on your income.
     A lot of these places require that you see their doctor(s) and one of their therapists. You should have both, at least to start out. Ask the doctors what medicine(s) he/she recommend(s). Remind her/him of your financial situation if needed and be sure to ask if there are samples. Be sure to tell your therapist you want Cognitive Behavioral Therapy which teaches you to fight negative thoughts with positive ones!

    

Step One: KEEP A JOURNAL

This post is a combination of Part One and Part Two of the chapter previously titled FIGHTING MONSTERS. It should make more sense this way, so don't worry if you didn't see the original.

Written May 25, 2010
 

     When you start a role playing game, you either find or are given some form of weapon -- a stick or a rock for instance. Therefore, we will start with your first weapons.

GOAL # 1:
     Find an ink pen that writes and a notebook, journal, or notepad.

     No, you may not use a pencil. I don't think you should use loose-leaf paper either, unless it's in a binder that folds flat. I'll explain why later.
     Go on! Go. Unless you are holding a working pen in one hand and have a notepad, journal or notebook within easy reach, don't even turn the page.

Now that you have a pen and something to write on, you will learn that a pen truly is mightier than a sword, not to mention a lot easier to carry around with you.

Written in December 2014

Carry these objects with you everywhere! Well, maybe not the bathtub or shower, but take them to anywhere you can possibly write. If your notebook fits in your pocket or purse, terrific. If not, clutch it in front of you as a shield or stash it in a backpack.

GOAL # 2:
     Start paying attention to how you feel, whether you’re nervous or depressed or apathetic and write down each feeling. 

Try to note the day, time, and where you are. Also include the following:

·        Do you feel crowded or claustrophobic?

·        Are you constantly moving something or looking around?

·        How many people (or animals or books or whatever) are there?

·        Are you hungry, thirsty, or tired?

·        What choices do you have? Remember there is always more than one.

·        Which option(s) do/did you pick?

I know this seems like a lot to keep up with, but do it at least once a day for three weeks and/or until you know how a certain situation is likely make you feel or act. After that, record any new problems or different reactions. Attention Deficit Disorder, in particular, has a bad habit of affecting you in different ways. It can get confusing, but do your best NOT to belittle yourself!
   

INTRODUCTION - Part Two

INTRODUCTION Follow Up 

Written November 22-30, 2014

Walking away is exactly what I did in the Career Center situation.

I pushed my chair back, put my number back on the spindle, and walked out! At the time, the Unemployment Office and the Employment Office were together on the third floor and I took the elevator down to the first floor. On the first floor, I stopped briefly at the front desk and asked when the Employment Office would be less crowded. It wasn't quite running away, but it still took me a long while to realize this was the smartest thing for me to do at the time. If I remember correctly, unemployment reviews were only on one day (or maybe two days) per week and the other business days were wide open. 

So, the next time you feel like running away or fighting, think about your choices -- and there is always more than one choice -- pick one that won't scare you as much or create worse problems, and do it.

Panic attacks are caused by Anxiety. Anxiety is fear and it's real! It's your mind's reaction to things, people and/or situations that it doesn't know how to handle.

However, one of the worst things about Anxiety and Depression is another part of your brain is telling you to ignore the fear.  It's telling you that you're weak, that no one else feels this way, and/or that you have no other choice than to stick around and wait your turn.

In reality, the fact that you didn't run away at the first sign of danger means you are strong. In this huge world of ours, there are thousands upon thousands of people suffering from Social Anxiety in some degree. And, you do have another choice! At least go to the restroom and try to calm yourself enough to think straight. It's the smarter part of your brain telling you to fight or flee.

For better or worse, Anxiety is different for every single person and each reaction often depends on the particular situation. Maybe you feel cold instead of hot. Maybe you would freeze like a rabbit as soon as you saw the crowd. Maybe 50 people wouldn't scare you but 500 would.

I could give you at least a hundred other examples from my past without too much thought! Going to a store on a busy Sunday afternoon, being at a party or a bar, and just having a holiday dinner with my extended family can ignite the same Anxiety in my mind. And, I don't like to think about my few trips to a busy airport! I don't go shopping on Black Friday (or Thanksgiving). I don't go to parties or bars anymore, and you'll find me outside or with my back in a corner at family gatherings.

My husband calls my reaction feeling squirrely and that's an excellent comparison. Unless you go to a park where the squirrels are tame, they are going to run away. That's how they survive!

INTRODUCTION



Written on May 25, 2010
Updated on March 1, 2020



You're in the local career center and they have unemployment reviews today. You look around and see that most of the tables and chairs are already occupied. You find an empty chair but estimate there are fifty or more people already waiting. You may already know that crowds bother you, but if so, you think, I can handle this.

After you sit down, you feel hot. I guess the air conditioner can't handle the body heat, you think to yourself.

But a few minutes later, you start feeling jittery. The heat you feel increases. Maybe you're sweating or feeling flushed. Next, your heart is racing and/or you're having a hard time breathing. What is happening to me? you ask yourself. Soon, all you can think of is how to get out of there fast.

You are probably having a panic attack and it's scary! I experienced the above scene and still remember being anxious. I don't have anxiety as often as I used to, but I can tell you from experience that ignoring these impulses will only make matters worse.

In this blog (and future book), I will compare the symptoms of Anxiety, Depression and Attention Deficit Disorder to monsters or traps. Immediately after describing a problem -- and there are a multitude of problems -- I will attempt to give you ideas on how to fight, escape, or tame the situation.

What can you do when you can't run and don't have any weapons? Using the Unemployment Office scenario, you can run, or at least walk quickly out of the office. But, be sure to pause at the front desk and ask someone when the office is less crowded.