Hello! Welcome to the Bipolar Parent’s Saturday morning mental health check in.
How has your week been? Have you been spending time on your self-care or has that fallen by the wayside? How have you been sleeping? Hopefully well! Have you been able to adjust back to your daily routines from the holidays, or has that just been a mess? Let me know in the comments!
I’ve been facing some depression and exhaustion this week.
I missed my meds on Tuesday morning, which is my Wellbutrin, an antidepressant. I took half a dose in the afternoon, but because it shares a pathway in my brain with caffeine, it kept me awake at night. Unable to sleep on Tuesday, I took a sleep aid, which left me groggy and tired all day Wednesday, even after a nap when my toddler was at preschool.
But mostly, I’ve been having a hard time adjusting from Phoenix’s sun to Washington’s overcast skies, cold weather, and 100% humidity.
I just haven’t been able to get myself going this week. We arrived home last Saturday and I didn’t unpack until Friday night. My multivitamin, vitamin D, and iron supplements that I normally take every day were stuck in my suitcase for a week, which I’m sure has been affecting my mood.
All of this has left me worn out and down this week. I’m hoping next week will be better. I’ve unpacked, so that’s a start. But here’s hoping that I’ll adjust to my daily routines again–and soon.
The new year brings new beginnings and a sense of starting fresh. Everything is fresh and full of potential. What better time than the new year to start looking after your mental health?
January is Mental Wellness Month in the U.S. It’s part of a public health and awareness campaign set up by the International Association of Insurance Professionals (IAIP), an educational organization created for insurance professionals. Mental wellness focuses on prevention of further mental health issues rather than the treatment of what’s already there.
What You Can Do to Celebrate Mental Wellness Month
Taking a proactive approach to your mental health can help you nip problems in the bud. There are many things you can do to celebrate Mental Wellness Month, the foremost of which is looking after yourself. But you can also raise awareness of mental illnesses, like bipolar disorder and schizophrenia.
Here are some other things you can do during Mental Wellness Month:
Get a mental check up from your psychiatrist and encourage your friends and family to do the same. Set up an appointment with your psychiatrist today for a mental-health check in. If you don’t have a psychiatrist, ask for a referral from your primary care physician.
Plan out goals for the new year. Setting goals is a great way to challenge yourself. If you set a mental health goal like, “I will do self-care three times a week for eight weeks,” then you can look forward to taking better care of yourself.
Start a gratitude journal. Listing what you’re thankful for on a daily basis elevates serotonin, a feel good chemical. Start a gratitude journal to try to remind yourself of what you actually have, and don’t focus on what you don’t.
If you have bipolar disorder, you can start tracking your moods. Charting your moods when you have bipolar disorder is a helpful bellwether. If you track what you feel for a few weeks, your doctor will be able to read the data and make a better plan to treat you. You can also figure out your triggers for mood episodes. For a post on how to get started tracking your moods and why, click here.
Destress from the holidays. Prioritizing self-care during the holidays is difficult, which can make your mental health go down the toilet quickly. Getting back on track and making sure that you destress from the holidays is so important. Try meditation, a bubble bath, or eating a one-ounce square of dark chocolate.
Attend a therapy session to discuss your hopes and dreams and current struggles. Therapy is crucial for most people’s mental health. If you have a therapist, try to attend at least one session in the month of January to celebrate Mental Wellness Month.
Post about mental health issues on social media to raise awareness of mental wellness issues. Most of the time, I advocate for leaving social media behind, and not engaging more than you really need to. But, if you are going to browse social media and don’t want to give it up, then you can post about Mental Wellness Month and other mental health issues to raise awareness.
Ask for help if you feel overwhelmed. Communicating with our friends and loved ones gives them a chance to help us, or manage their expectations of us. You don’t want to ask them to manage your emotions, but help cleaning the kitchen or taking the kids for an afternoon so you can get a nap in is a perfectly fine idea.
Make a commitment to eat better. Our diets affect our moods. I’ve written before about how plant-based, whole foods diets and Mediterranean diets can help alleviate symptoms of depression. Make a commitment to eat better for a month, and see how you feel at the end of it.
Celebrating Mental Wellness Month doesn’t have to be difficult. You can celebrate as little or as much as you want, publicly or privately. If you prioritize taking care of yourself during the month of January, that’s all the celebration you need.
Happy Mental Wellness Month!
What will you do to celebrate Mental Wellness Month? Leave me a note in the comments!
What do you want to accomplish in the next week? The next month? The next year?
A vision statement is usually reserved for businesses. It’s a purpose-driven overview of what the business owner wants to accomplish with their company. It should leave nothing to interpretation. You want to set this goal and contribute to the end result of the vision statement with little steps you can take during everyday life.
Most vision statements are an overarching goal of the company. For example, Disney’s is “make people happy.” There’s no reason you can’t write a personal, mental-health oriented vision statement. And yours doesn’t have to be nearly as ambitious, and you may want to center it on improving your own station rather than making other people happy, sometimes an impossible feat.
So how do you write a mental-health oriented vision statement to ring in the new year?
Basic Guidelines for Vision Statements
Here are the basic guidelines for vision statements. Keep in mind that you don’t have to follow all of these guidelines, but they’re good starting points.
A vision statement should be short. A vision statement is a brief outline of your goals. It should be one-to-two sentences, max.
A vision statement should be specific. What are you hoping to accomplish with your goal? Try to be as specific as possible. Disney’s vision statement, “make people happy,” is too general and too other-people focused for the vision statement you want to make.
A vision statement should be simple. Everyone who hears or reads your vision statement should be able to understand it. The less complex you make your end goal, the more likely it is that you are to follow it.
A vision statement should be ambitious, but achievable. When setting goals for yourself, you want to challenge yourself to accomplish great things. If you’re suffering from depression, such a challenge seems impossible to complete. That’s okay. You can adjust the level of ambition based on how you’re feeling. Like, “I will take a shower, feed myself, and make my bed everyday for six months.” These lofty goals are challenging for a depressed person, right? But definitely achievable.
Following these guidelines will help you write a compelling vision statement.
Vision Statement Examples
Using the above guidelines, set a goal for yourself which is mental-health oriented. Try to make the vision statement short, simple, specific, and ambitious but achievable.
“I will focus on self-care three days a week for eight weeks, which should improve my mood.”
“I will find a competent therapist and attend therapy as often as I can afford, but preferably once a month, for the next year.”
Try to stay true to yourself, and focus on the types of goals that you can achieve.
If you can, do some thinking about what kinds of overarching, mental-health oriented vision statements you want to set for the next six months to a year. Setting yourself an ambitious but achievable goal may encourage you to meet it, and hopefully take care of yourself in the new year.
Happy New Year!
What vision statement do you think you’ll set for yourself this year? Let me know in the comments!