These are all names for the same psychiatric condition, as the terminology has evolved over time. Posttraumatic stress disorder (PTSD) is a common psychiatric condition developed in people who have seen or experienced a traumatic event.
These events can be directly experienced, such as combat or war, rape, or a natural disaster. But indirect exposure, such as the violent death of a close family member, can also trigger PTSD to develop.
PTSD can occur in people of all races, ages, nations, or cultures. Approximately 1 in 11 people will develop PTSD in their lifetimes. Women are 2 times as likely as men to suffer from PTSD.
June 27th is National PTSD Awareness Day in the US. Started in 2010 by Congress, the awareness day supports mental health organizations which target PTSD in educating communities and families about PTSD symptoms. Later, in 2014, Congress declared June National PTSD Awareness Month.
These organizations also encourage people who suffer from PTSD to get treatment. The US Department of Defense is majorly involved, as June has many awareness days celebrating the military.
Symptoms of PTSD affect people in four different ways. Each symptom differs in severity. People with PTSD can suffer:
Arousal and reactive symptoms, which may include irritability; reckless and self-destructive decisions; extreme jumpiness at loud noises or accidental touches; inability to concentrate or sleep; and angry outbursts.
Intense, distressing intrusive thoughts and worries related to the traumatic event long after it has ended; repeated, involuntary memories; disturbing dreams; and flashbacks which are so evocative that people feel like they are reliving the traumatic experience.
Avoidance of reminders of the traumatic event, which may include avoiding people and situations that create intrusive thoughts or disturbing memories. People may avoid talking about the event and how it makes them feel.
Distorted negative beliefs about themselves or others including things like, “I am an awful person,” or “I can’t trust anyone.” These negative thoughts and feelings can include anger, guilt, fear, shame, anhedonia (inability to enjoy usually enjoyable activities), or detachment or estrangement from others.
People who experience a traumatic event can suffer from these symptoms for days after the event, but to be diagnosed with PTSD, symptoms must persist for months or even years. Symptoms usually develop within three months of the event, but some may appear much later.
Posttraumatic stress disorder can be a devastating psychiatric condition, impacting every facet of people’s lives. While PTSD is a mental injury and not a mental illness, it interferes with the ability to function in daily life similar to conditions like bipolar disorder.
People who suffer from PTSD often also deal with other conditions, such as depression, substance abuse, and memory problems.
If you or a loved one suffer from PTSD, there is hope. Recovery programs abound nationwide, and processing your feelings with a therapist can help. There are even medications which can treat PTSD, such as clonidine for nightmares.
(For a post on getting a psychiatric evaluation, click here. For a post on how to start seeing a therapist, click here.)
Don’t give up hope. PTSD can be overcome with time and proper therapeutic treatments. You can heal from your traumatic event.
How does bipolar disorder manifest in men? Find out with this post for Men’s Health Week on the Bipolar Parent!
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June 10th-16th is Men’s Health Week, celebrated the world over. The week is meant to heighten awareness of conditions that disproportionately affect men, and to encourage those affected to seek treatment for their physical and mental health issues.
Symptoms of Bipolar Disorder and Overall Differences
Bipolar disorder, formerly known as manic-depressive disorder, is a severe mental illness where people with the condition cycle through two types of mood episodes. To fully explain bipolar disorder in men, we must first look at the two “poles” of the disease: mania and depression.
People with bipolar disorder can swing between these two states over periods of days, weeks, months, or even years. Rapid cycling occurs when four or more mood episodes happen over the course of a year. Men are only about 1/3 as likely as women to have rapid-cycling bipolar disorder.
There are also different forms of bipolar disorder. Bipolar disorder I involves depression, but also the presence of severe manic episodes, which sometimes require hospitalization. Bipolar disorder II sufferers deal with severe depressive episodes, but only have hypomania, a less intense form of mania.
Men are more likely to have bipolar I disorder than women. The tendency to have a manic episode rather than a depressive episode as the first onset of bipolar disorder is more prevalent in men than women. Conversely, women tend to have depressive episodes first. In addition, these first manic episodes in men are often severe, sometimes leading to prison.
People with bipolar disorder also suffer from mixed states, where they feel symptoms of depression during manic or hypomanic states, or symptoms of mania during depressive episodes. A 2006 study showed that 72% of women presented depressive symptoms during hypomanic episode, while only 42% of men did.
However, these overall differences are all tendencies. Men can have rapid-cycling bipolar disorder 2 with mixed states, and women can have standard-cycling bipolar I with the first onset that was manic.
Denial of a Problem
Unfortunately, many people deny that bipolar disorder and other mental illnesses exist. Men are more likely to be in denial that they have problems, and therefore don’t seek help as often as women.
Women are more likely to be prescribed antidepressants when being treated for bipolar disorder. This is possibly because women more often express their feelings to doctors. Socially, men are encouraged to stuff their emotions. As bipolar disorder is disease that primarily affects emotions, diagnosing bipolar disorder in men who deny there’s a problem can be more difficult.
Similarly, manic states cause men and women to feel euphoria, which can be expressed as extreme confidence. Men are expected to feel more confidence than women in society, so diagnosing a manic state becomes harder.
Violence and Aggression
Mania can include symptoms of irritability, which encourages angry outbursts. Bipolar rage is a real thing.
One of the ways bipolar disorder manifests in men, especially during manic episodes, is through violence and aggression. Violence during manic episodes is rare for bipolar disorder sufferers overall, but is more common in men than women.
This leads men to be imprisoned more often than women. Studies show that men with mental illnesses are 2-4 times more likely to be incarcerated than their representation in the population.
Substance abuse is a serious problem with men who have bipolar disorder. At least 72.8% of men with bipolar disorder struggled with some sort of substance abuse problem at some point in their lives, compared to 27.2% of women with the same mental illness.
Men with bipolar disorder are twice as likely than women with the condition to be currently addicted to illegal drugs and/or alcohol, according to a 2004 study published in the journal Bipolar Disorder.
No one knows why men and women with bipolar disorder differ so much when it comes to substance abuse issues. One argument is that men use drugs and alcohol to cope with bipolar mood episodes rather than traditional medication.
While bipolar disorder affects men and women at equal rates, there are several differences between the two genders when it comes to this mental illness. Men with bipolar disorder are more likely to have more severe manic episodes, less likely to seek help, have more violent outbursts than women, and often struggle with substance abuse.
Bipolar disorder is a serious problem, especially in men who self-medicate with drugs and alcohol. We must raise awareness of this issue, and encourage the men with bipolar disorder symptoms in our lives to seek treatment.
If you suspect you or a loved one has bipolar disorder, don’t delay. Call your doctor today, and ask for a referral to a competent psychiatrist. He or she can confirm a diagnosis of bipolar disorder and start prescribing medications to help you manage your mood episodes. You deserve help.
For a post on getting a psychiatric evaluation, click here. For a post on how to start seeing a therapist, click here.
Are you depressed? Here’s how to find motivation to clean your house, in this post by The Bipolar Parent!
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Neglecting your environment–along with yourself–goes hand in hand with depression. When you’re suffering from overwhelming feelings and low energy, picking up around the house can rank last on your list. Trust me, I’ve been there. When I’m depressed, as I am now, I want to load the dishwasher about as much as I want to put my hand into a box of tarantulas.
But a messy house can prolong and deepen feelings of depression. Overwhelming feelings breed messes, and messes bring overwhelming feelings. The depression-messy house cycle is real, and vicious.
So how do you overcome your paralysis and start cleaning up? Read on for some tips that have helped me conquer my inactivity during my current episode and others.
Crank Up the Tunes
Listening to some fast or inspiring music is a psychological trick that encourages you to move more quickly. You may end up dancing your way through your chores. I blast a Pandora Radio station based on bands like Pendulum, an energetic electronic rock band, in headphones to really get going. The Pandora app is free, and there are several other free options, like Spotify and I Heart Radio.
Commit to Nine Minutes
Set a timer for nine minutes to clean. Just nine. Nine minutes is easier to commit to than a longer period. You’re not going to clean your whole house. You’re not even going to get the entire kitchen clean. But nine minutes, even if you’re working slowly, is enough time to:
Make your bed.Your bed, even if the mattress is small, takes up a huge percentage of floor space. All you need to do is pull up the sheets and covers. The action takes two minutes, tops, and will instantly elevate the rest of the room.
Throw away a bag of trash. Picking up one bag of trash from the floor will improve the room immensely. Throwing away big items, like last night’s pizza boxes and soda bottles, will have the most visible impact.
Unload the dishwasher. Unloading the dishwasher will take up to three minutes to complete, or five if you’re working slowly. But once you’ve started to conquer Dish Mountain, the kitchen will look a whole lot better, and you’ll have clean dishes to eat off. If you have an empty dishwasher, load it. If you don’t have a dishwasher at all, wash as many dishes as you can in the time you have left.
After you’ve completed your nine minutes of cleaning, you can sit down on the couch. The feeling of accomplishment you get might spur you on to more cleaning. That’s great, but take a break first. In the long run, this actually keeps your house cleaner by avoiding bad associations and burn out.
On the other side of bipolar disorder, manic episodes strike. Marathon cleaning can contribute to mania. This kind of marathon cleaning may be great for your house, but it’s terrible for your mental health. Then you’re exhausted. And your brain begins to associate cleaning with illness. Don’t fall into that trap. Take breaks.
Rewards aren’t just for potty-training toddlers. You need to reward yourself. Teens and adults can be driven by the pleasure centers of the brain just as effectively. After a morning of cleaning, I often go out to lunch. The association of pleasure with resting after work is a powerful one for me.
Tell Yourself Why You’re Cleaning
Why do the dishes or make your bed? They’re just going to get dirty again, right? If you’re thinking of chores as pointless, you’re looking at them all wrong. Think of cleaning as being kind to yourself.
I know, I know, you don’t want to be kind to yourself when you’re crippled by low self-esteem and feelings of worthlessness. It’s the box of tarantulas problem again. But think of it this way: would you let your friend live in filth? You deserve a clean house, because you are a worthy human being.
Cleaning your house won’t cure your depression. But it can help. Crank up the music, clean for nine minutes, take breaks, reward yourself, and tell yourself why you’re cleaning, and you’ll have a clean house (or cleaner) in no time. And you might even feel better, too.
Do you suffer from postpartum depression? Find out what the symptoms are, as well as 9 tips for coping with it from a woman who’s been there in this post on the Bipolar Parent!
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Trigger Warning: This post contains a brief mention of suicidal ideation. If you are suffering from suicidal thoughts, please talk with someone from the Suicide Prevention LifeLine at 1-800-273-8255 or www.suicidepreventionlifeline.org.
Postpartum depression is a special kind of hell. You’ve been told that the time with your newborn is fleeting and magical. That you should be bonding with your baby. That every mother has the blues, so there shouldn’t be anything wrong with you.
But postpartum depression is not fleeting or magical. It interrupts the bond with your baby and leaves you a compromised mess. And it’s not just the typical blues “every” mother gets; if you have postpartum depression, there is definitely something wrong.
May is National Maternal Depression month. The awareness month is intended to acknowledge the seriousness of depression and psychosis during and after pregnancy. Studies show that up to 20% of mothers suffer from some form of depression in the postpartum period.
And you know what they say: “when Mama ain’t happy, ain’t nobody happy.” The damage that can be dealt to families when a mother suffers from depression or psychosis is tremendous.
Symptoms of Postpartum Depression and Psychosis
Postpartum depression symptoms can show up anytime within the first year, though most tend to show up soon after your baby’s birth. If you or your loved ones are feeling three or more of these symptoms, call your doctor right away.
Symptoms of postpartum depression can include:
Persistent sadness or anxiety
Irritability or anger, especially for no reason
Sleeping too much
Changes in eating patterns, either too much or too little
A lack of ability to focus
Changes in memory (can’t remember things)
Feelings of worthlessness
Anhedonia – Lack of pleasure in usually enjoyable activities
Feelings of hopelessness
Unexplained aches, pains, or illness
Interrupted bond with the baby
Postpartum psychosis, however, usually shows up within 2 weeks of the birth. The most significant risk factors for postpartum psychosis are a family history of bipolar disorder or a previous psychotic episode.
Symptoms of postpartum psychosis can include:
Delusions or strange beliefs
Auditory or visual hallucinations
Feeling pressured to go, go, go all the time
Inability to sleep, or decreased need for sleep
Extreme mood swings that cycle quickly
Inability to communicate at times
Postpartum psychosis is a serious disorder of the mind. Women who experience postpartum psychosis die by suicide 5% of the time and kill their infants 4% of the time. The psychosis causes delusions and hallucinations to feel real and compelling. They are often religious. Postpartum psychosis requires immediate treatment. If you or a loved one are feeling any of these symptoms, head to your nearest emergency room.
After my son was born, I suffered a postpartum psychotic break and committed myself to a mental hospital, where I was diagnosed with bipolar I disorder. I later wrote a book about the experience. After I recovered from the break, a manic episode with psychotic features, I suffered postpartum depression.
By the two-and-a-half year mark, I was writing daily suicide notes and making plans to die. It wasn’t until I weaned my son and took lithium that the clouds parted. My full recovery took a long time after that, but I was able to recover. I have since had a second child with no ill effects.
But if you have postpartum depression, how do you cope with it? Read on for 9 practical tips from a woman who’s been there.
Tip #1: Get Professional Help
Postpartum depression is a beast that screams for professional help. If you don’t already have a treatment team including a therapist, psychiatrist, and a primary care physician, then make the effort to get one.
(For a post on getting a psychiatric evaluation, click here. For a post on how to start seeing a therapist, click here.)
I know calling and vetting doctors at a time when you can barely hold your head above water sounds about as appealing as sticking your hand into a box of tarantulas. But trust me: the sooner you get help, the better off you’ll be. If you have a friend or a partner willing to support you, delegate the task of finding doctors and making appointments to your helpers.
A therapist can teach you coping skills to better handle your depressive episode. And a psychiatrist can prescribe you medication which can improve your mood and anxiety tremendously. And your primary care physician can give you referrals to a therapist and a psychiatrist.
If you don’t have a primary care physician, go to urgent care or call Postpartum Support International at 1-800-944-4773. Their website, postpartum.net, enables you to find local resources to get treatment, and support groups for new moms like you. You can also ask your ob-gyn if the hospital in which you delivered offers services to treat postpartum depression.
Tip #2: Take Your Medications
If you’ve been prescribed medication, then do take it. There’s no shame in using the tools that you’ve been given specifically to help you.
I know that you may not feel an effect for a couple of weeks, and the first medication may not even work the way you want it to, but I promise, if you stick with them, your meds will help. Stay the course. Work with your psychiatrist (see tip #1) to find the right combination of medication to help you.
Don’t stop taking them abruptly, as they aren’t designed for that, and you will suffer withdrawal symptoms. For a post on what to do if you run out of medication, click here.
You can pull through this. You just need to be patient–and take your meds as prescribed. Give medication a chance, and you’ll be well on your way to recovery.
Tip #3: Practice Self-care
Practice self-care. A lot of people think self-care ideas are limited to bubble baths and painting their nails. But that’s just not true.
Self-care is taking responsibility for your physical and mental well-being. That’s it.
Practicing self-care on a daily basis is difficult. It’s the box of tarantulas problem again. But taking care of yourself will help your depression lift.
Tip #4: Lean on Your Friends
If there was ever a time to lean on your friends, this is it.
Tap into your social network and ask for support during a time when you might be feeling vulnerable. Give your friends a call and ask them to listen to your worries, or join an online support group. If you have a church or social organization, see if someone would be willing to set up a meal train for you. Ask your friends or family to come watch the baby so you can get some life-saving sleep.
Sometimes asking for help is the hardest part of being down and out. Pride is a stumbling block. But there’s no shame in asking for help if you really need it. If you’re depressed, you’re really suffering, and you need the aid of others. Lean on your friends.
Tip #5: Journal, Journal, Journal
When faced with overwhelming feelings, you need to express yourself. Don’t stuff your worries, thinking they’ll go away. You’ll only succeed in making them bigger and harder to overcome.
If motherhood is not what you envisioned, write about how unfair this new normal is. Journal your concerns about your baby. Write down your dreams.
Talking to someone also helps. Reach out to your friends (tip #4) and speak with them about your fears.
However, if you have a rare disorder called hypergraphia, the compulsion to write, then try to avoid writing. During my postpartum psychosis, I suffered from hypergraphia, and was compelled to write multiple to-do lists with hundreds of items each. I filled up a journal my husband bought me on the day of my son’s birth within a week.
If you are suffering from hypergraphia, it is even more imperative that you seek treatment (tip #1).
Tip #6: Breastfeed… But Only if You Can and Want To
Studies have shown that mothers who breastfed for two to four months were less likely to suffer postpartum depression. But for mothers who couldn’t or didn’t want to breastfeed and felt pressure to do so, their depressive symptoms were worse.
If you can and want to breastfeed, then do so. You may feel the benefits.
But if you can’t breastfeed or don’t want to, then don’t, and don’t feel shame. You are doing a wonderful job feeding your baby regardless of how you feed them. Ignore judgmental people, and do what’s best for you. What’s best for you is best for your baby.
For a post on which common antidepressants and antipsychotics are safe to take while breastfeeding, click here.
Tip #7: Schedule Me-time
Anyone juggling the demands of a newborn needs me-time. This is doubly true if you’re depressed. Lean on your friends (tip #4) to watch the baby so you can get out for a walk, take a nap, and practice self-care.
If you can’t bear to be separated from your baby, just try for twenty minutes. You can be alone for twenty minutes. That’s enough time to squeeze in a yoga or meditation session, or read a couple chapters of a book.
You need time off to function as an adult. Losing your identity to the vast maw of motherhood is a real concern. Schedule me-time.
Tip #8: Cry
After the postpartum period, your body is flush with hormones. One of the ways to rebalance your hormonal imbalance is to cry. Our bodies secrete hormones through our tears.
Don’t be afraid of tears. Embrace them. Sometimes, if you give yourself over to a good cry, it can be cleansing.
Tip #9: Practice Infant Massage
Infant massage has a whole host of benefits. The baby’s sleep may improve. Rubbing infants down stimulates growth hormone in underweight babies, and helps all babies’ stomachs. And infant massage also helps the pain of teething.
Most importantly, performing regular infant massage can help you bond with your baby. When you’re depressed, bonding with your newborn can be extremely difficult. Connecting with your baby through your hands may help.
Postpartum depression doesn’t have to last forever. If you get professional help, take your medications, practice self-care, lean on your friends, journal your feelings, breastfeed (but only if you can and want to), schedule me-time, cry, and practice infant massage, then you’ll be well on your way to recovery.
You don’t have to do all of these tips. Pick and choose the ones that are most appealing. But if you do any of them, do the first: get professional help.
Postpartum depression is a serious condition which requires the aid of doctors. And postpartum psychosis is a medical emergency.
Don’t be afraid to reach out. Trust your instincts. If you feel that something is wrong, then do take the first steps to care for yourself.
When you’re suffering from a mental illness like bipolar disorder, some days are worse than others. You will have days where you wake up stressed, depressed, and feeling unloved. Your brain often tells you that you’re worthless, that you don’t deserve love, and that you shouldn’t expend the energy to take care of yourself–and that no one else will either.
So how do you get through a bad mental health day?
The answer is self-care. Self-care is the act of taking responsibility for your physical and mental well-being. That’s it. That’s all self-care is.
May is Mental Health Awareness Month. Observed in May since 1949, the awareness month aims to educate families and communities about mental illnesses, and support those who struggle with them. One of the best ways to take care of yourself during a mental illness is to practice self-care.
Here are 8 easy, frugal ways to practice self-care when you’re facing a horrible day:
1. Get Out of the House
I know, I know, when you’re feeling down in the dumps, you don’t want to go outside. You’d rather stay in your dark, gloomy bedroom, which is far more comfortable that going outside in a winter drizzle. But trust me, getting outside, even when the sky is overcast, is crucial for your mental health.
Sunshine entering your eyes has a huge impact on your mood. Even if the sky is cloudy, you’ll be absorbing a therapeutic amount of sun–10,000 lux, or units of light. Absorbing this lux helps lower your blood pressure and engender feelings of contentment. A therapy light box uses up to 10,000 units. During the summer, the sun shines up to 30,000 lux.
During the winter, without absorbing the sun, many people suffer from the winter blues, also known as seasonal affective disorder (SAD). For more strategies on how to combat the winter blues, click here.
So getting outside, even for a brief walk, is critical to manage a bad mental health day. Even sitting in a sun puddle in front of a window can help, though walking outside also helps because you’re getting some exercise, too. Try it today.
2. Practice Hygiene
If your energy level is so low that even showering and brushing your teeth sound like onerous chores, then at least use baby wipes or a damp rag, and mouthwash. Washing your face, arms, and the back of your neck will help you feel better. And mouthwash will enable your mouth to feel fresh for a little while.
Practicing hygiene this way only takes a few minutes. You have nothing to lose by trying.
3. Do a Full-Body Check
Performing a full body-check can help you tune into your needs. Sit in a chair or lie down on your bed. Mentally examine your whole body, starting with your toes.
How do your toes feel? Are they sore? Cold? Too warm? How about your shins? How about your hips? Belly? And so on. Keep asking these questions about each of your body parts.
Next, ask yourself how you’re feeling in general. Are you hungry? Thirsty? Tired? When is the last time you’ve eaten or drank water? Can you take a nap?
After you’re done asking questions, start addressing the problems that may have cropped up. Go feed yourself, and drink water. Take a shower if you can, or use baby wipes. Take a nap.
Doing a full-body check can help you identify issues with your body as well as solutions to those issues. Just try it.
4. Take Your Medication
This tip is more preventative than reactionary, but if you have prescribed pills and haven’t swallowed them today, make sure to take them.
If you have fast-acting anti-anxiety meds, for example, then by all means take them if you’re feeling anxious. Sleep aids can also help you take a nap or get a good night’s sleep. Don’t be afraid or ashamed that you need the extra medical help. That’s what your medication is there for.
5. Talk to Someone You Trust
Letting someone you trust know about your bad mental health day can help you feel listened to and empathized with. If the people around you understand your struggles, then you may feel less alone.
Some therapists, if you have one, offer emergency counseling sessions. For a post on how to start seeing a therapist, click here.
If you can’t get a hold of your therapist or you don’t have one, then call or text a trusted friend. If you’re truly alone, then call a warmline or visit an online support group.
6. Appeal to Your Senses
When you’re struggling with a bad mental health day, appealing to your senses is a good way to center yourself.
There are several ways to engage your senses: burn incense or a candle (scent), eat some chocolate (taste), apply lotion to your hands and face (touch), look at a beautiful picture of a forest (sight), or listen to your favorite soothing song (hearing).
If you appeal to your senses, you can ground yourself in the present moment. It’s almost like meditation. Give it a try today.
7. Get Lost in a Book
One of my favorite ways to distract myself is to get lost in an imaginative book. Being transported to another world, reading about people who solve problems that aren’t my own, is a wonderful way to focus on something other than my sad state.
If you can concentrate on reading, try getting lost in a book today. Just pull your favorite off your bookshelf, or find a free one online.
8. Lower Your Expectations of Yourself
On a bad mental health day, just getting through the day is enough. You’re not at your best, so you’re not going to be able to be as productive as you usually are. Bid goodbye to guilt about not being on the go.
Our capitalistic societies (in the US especially) expect us to perform like cogs in the machine. But you are human, and you struggle with a mental illness. You are enough just the way you are.
Everyone suffers from a bad mental health day from time to time. These 8 tips can’t cure a mental health day, but may be able to help you manage one. If you can only manage one, that’s okay.
Just pick your favorite off the list, one you can handle, and try it today.
What does a complicated holiday like Mother’s Day mean for your mental health? Find out on CassandraStout.com!
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For some of us, it is a day to celebrate the women who raised us–with flowers, chocolate, or homemade crafts. For others, it is a day of intense guilt and shame, reminding them of an abusive or neglectful parent. For those whose mothers left them or passed away, the day is a poignant reminder of what they do not have.
But what does Mother’s Day mean for your mental health?
In addition to featuring Mother’s Day, May is Mental Health Awareness Month. During May, mental health organizations strive to combat stigma about mental health conditions and educate communities and families about coping tools for mental illnesses. One thing that professionals want people to be aware of is the effect holidays, especially holidays centered around togetherness and emotions, can affect different people mentally.
Your Mother’s Effect on Your Mental Health
Your mother shaped your mental health, first as a child, and then as an adult. When you are little, your mother taught you how to handle stress, mostly by example, but also, hopefully by actively teaching you. Your mother also modeled how to manage relationships, including friendships, romance, and parenting, teaching you what to do and what not to. The types of behaviors learned, and whether they are healthy or not, can depend entirely on your relationship with your mother.
Even those whose mothers abandoned them as children or passed away taught them something by their absence.
And people with mothers who suffer from mental illness, especially if it is untreated, have another entire layer–and sometimes multiple layers–of complexity to their parental relationships.
What if You’re a Mother?
For those of us who are mothers ourselves, we’re walking a tightrope of societal expectations. Many of us suffer from postnatal depression, and a few of us have more severe cases of postpartum psychosis–including delusions, irritability, and hallucinations–all while facing a lack of resources and support from the community at large.
Facing down Mother’s Day as a mother can dredge up complicated feelings, ranging from happiness at the relationship you have with your children, to exhaustion from facing another day, bowing under the pressure of being a mother.
How to Handle Such a Complicated Holiday
All of this makes Mother’s Day a complicated, and at times, triggering day on the calendar. We may feel joy celebrating our mothers, but we may also feel pressure to do so in spite of our feelings. And we also can feel intense guilt or shame at our perceived failings as mothers and as daughters.
So how can you handle Mother’s Day, which is so fraught with emotion?
First, practice self-care. A lot of women think self-care is limited to having bubble baths and painting their nails. But that’s just not true.
Self-care is taking responsibility for your physical and mental well-being. That’s it.
Try to get enough sleep during the week, eat a healthy diet, drink plenty of water, exercise, and spend some time outside and with other people, as much as social distancing would allow. Tap into your social network and ask for support during a time when you might be feeling vulnerable.
Secondly, give yourself space to experience your feelings. Mother’s Day is a complicated holiday, but you yourself are a complicated human being, capable of feeling all manner of emotions at any given time. Letting yourself experience your feasr or sorrows privately can help you get through the public times more easily.
Write down your impressions of Mother’s Day. If you are angry with your mother, write a letter expressing yourself. (Then burn it. This is only for you.) Keep a journal just for you about your complex feelings surrounding motherhood.
If you have a wonderful relationship with your mother and want to celebrate her, then by all means do so, and also celebrate your friendship! If you have a neglectful or abusive parent, then do what you can to take care of yourself in this time–if that means skipping the holiday, then don’t let anyone make you feel guilty for doing so.
If you have a daughter this Mother’s Day, try to be patient with her during this complicated holiday. She is likely struggling with some of the same issues you have with your own mother. Give her the grace you would want your own mother–or your daughter yourself–to give you.
Mothers shape our mental health. They teach us how to take care of ourselves, and how to prioritize our own well-being. Or, as is so often the case, how not to do that.
Our mothers taught us so many things, good and bad, and Mother’s Day is a way to acknowledge our mothers’ effects on us–without drowning. Motherhood is a complex and difficult challenge, and as long as we try our best, we are good parents.
You can handle this complicated holiday. You are stronger than we know.
Get practical tips to help you support your child with bipolar disorder on The Bipolar Parent!
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Parenting a child with bipolar disorder is a unique challenge. There are medications to manage, mood swings to endure, and the many times your child will surprise you with their capacity for rage–or empathy.
National Children’s Mental Health Awareness Day is observed annual on the first Thursday of May. Thursday, May 7th, 2020, is National Children’s Mental Health Awareness Day in the United States.
The Substance Abuse and Mental Health Services Administration (SAMHSA) created the day over a decade ago to better support families who struggle with mental health challenges in their children. The purpose of the awareness day is to shine a spotlight on the needs of children with serious mental illness and to encourage communities to get these children the help they need.
If your child suffers from bipolar disorder, don’t lose hope. You can rise to the challenge of parenting a child with mental illness.
Here are 5 ways to support a child with bipolar disorder.
1. Accept Your Child’s Limits
People with bipolar disorder often have mood swings that they cannot control. Your child will sometimes have terrible depression or manic energy that they won’t be able to rein in. They might laugh inappropriately, get into trouble at school, or be completely incapable of taking care of themselves, especially while depressed.
Accept your child’s limits. Be patient with your kid, letting them know that you will always be there for them and that your house is a no-judgment zone.
That doesn’t mean to not hold them accountable for putting in the effort to do chores or homework, but it does mean to give them a little leeway when they’re dealing with depression especially. If they are making inappropriate jokes due to a manic episode, call them on it, and ask them if they really feel those things are appropriate.
2. Validate Your Child’s Feelings
Validate your child’s feelings. Let them know that whatever they’re feeling, be it euphoria, frustration, rage, or the deepest pit of despair, is real. Tell them that you’re not judging them for having these feelings, and guide your child in ways that are appropriate to express their emotions.
Above all, don’t tell them to “stop acting crazy” if they get riled up. If they’re manic, they might be excessively goofy or silly, or have delusions of grandeur (including claims of superpowers). They can’t help themselves.
3. Communicate Honestly and Openly with Your Child
Communication is key to supporting your child with bipolar disorder. When your child approaches you, turn off your electronic devices and really listen. Even if you don’t understand how they feel, take in all that they say.
When your kid is struggling with their mood swings, or guilt, or other strong feelings, offer your child emotional support. Be patient, and validate what they feel (tip #2).
If you, too, have bipolar disorder, tell your child that you suffer the same kinds of mood swings that they do. Be honest with your children in an age-appropriate way.
(For a post on the differences between bipolar disorder in children and bipolar disorder in adults, click here.)
4. Set up a Routine
Children thrive on routine. You want to plan out your child’s days and weeks, and be consistent from day to day and week to week. Make sure your kid takes their medication at the same time everyday.
If necessary, talk to the guidance counselors and principal at your child’s school to set up an Individualized Education Plan, or IEP. This plan will enable accommodations to be made for your kid, including breaks from homework during difficult times, time outs during the school day, and longer times to take tests.
Parenting a child with a mental illness is a difficult, but doable challenge. If your child has bipolar disorder, there will be times when they feel utterly depressed or riled up with delusions of grandeur.
You can rise to this challenge. Use these five practical tips to help you.
Stress is a normal physiological response to something that upsets your equilibrium, like a threat or a challenge. It’s your body’s ability to protect you.
Sometimes stress can be good for you (it’s called eustress), motivating you to meet deadlines at work and exercise (which is itself another form of good stress). Good stress is short-lived and infrequent, and leaves you better off than you were before you encountered the stressful time.
But stress can sometimes be bad for you, especially if you’re not managing it well. Bad stress lasts a long time, happens frequently, and leaves you worse off. This kind of stress collects and collects, piling on to your brain.
Since 1992, April has been Stress Awareness Month. Sponsored by The Health Resource Network (HRN), a non-profit health education organization, Stress Awareness Month encourages people to educate themselves about the dangers of bad stress, learn coping skills, and recognize prevalent stress myths.
During self-quarantining due to the coronavirus pandemic, everyone is feeling significant amounts of stress, mostly bad. We don’t know when the need to self-quarantine will end, and we don’t know if we will catch the coronavirus ourselves. Many of our friends and family may already be infected.
We’re also worried about our financial futures. We may have to work at home. Millions of Americans have been laid off. Our kids’ schools have closed, and no one knows when they will open–or even if they’ll open for the rest of the academic year.
All this uncertainty adds up to a stressful time for everyone.
Celebrate Stress Awareness Month with these 7 frugal, proven ways to destress while you’re stuck at home during the coronavirus pandemic.
1. Breathe Deep
Taking breaths doesn’t sound like it could help as much as it does. Inhaling expands your chest and shoulders, releasing tension. Plus, fresh oxygen improves your brain’s ability to remember things, alleviates stress, and keeps cells healthy.
Try this exercise, given to me by my therapist over eight years ago:
Close your eyes, if you feel safe enough to do so.
Inhale deeply through your nose, preferably into your abdomen, while counting to 3.
Hold for 3-5 seconds.
Exhale, releasing the air from your mouth over a period of at least 3 seconds.
This rarely fails to relax me.
Exercise can help you manage your stress in a low-cost, high-impact way. Studies show that exercise can improve your mood. A simple, 20-minute jog around your neighborhood, which releases feel-good chemicals like endorphins, can improve your mood for a whopping twelve hours.
You don’t have anything to lose by working out. Try to get some exercise today, preferably outdoors in the sunlight. Anything that gets your heart rate up—jogging, boxing, yoga—is an excellent way to manage your stress levels.
3. Eat a Small, Healthy Snack
When people are stressed, they sometimes turn to food for comfort. Like exercise, food is one easy way to force the brain to release feel-good chemicals. And nothing is more stressful to the brain than starving it.
But you don’t have to make stress eating a bad thing. Even eating a small, healthy snack is a scientifically-backed way to destress.
Try half an avocado, or a stick of string cheese, or a handful of almonds. You want a snack that is full of protein or heart-healthy fats.
The way you eat your snack is also important. Take your food somewhere distraction-free. Sit down with your feet shoulder-width apart. Breathe deeply (tip #1), and focus on your food. Feel the texture of your food on your tongue.
Try to divorce judgment from eating. This is a snack which is good for you and will help you destress.
4. Get Enough Quality Sleep
Sleep is crucial for you to function on even a basic level, but even more so if you have mental illness like bipolar disorder. Getting enough sleep may help prevent manic episodes and helps regulate depressive episodes.
If you don’t get enough sleep, your brain will hold onto your stress. Quality, restful sleep starts in the bedroom. Make sure you have a dark, quiet environment to catch some Zs.
For a post on how to handle insomnia and other sleep disturbances while you have bipolar disorder, click here.
5. Detox from Your Smartphone
A study done by British researchers showed a clear link between rising stress levels and compulsively checking emails and social media on a smartphone.
Unplug from your electronic devices, and marvel at how much your stress dissipates after only an hour.
6. Keep a Gratitude Journal
Appreciating what you have rather than focusing on what you don’t has been proven to reduce stress, and improve physical and mental well-being.
Writing an entry in a gratitude journal is a low-cost way to feel better about the world and your place in it.
7. Do a Full-Body Check In
If you’re feeling stressed, your body will show signs of the negative feelings. Your shoulders can be tense, your stomach may churn, and your lower back might be sore.
But how you feel physically can also add to stress. It’s a vicious cycle: you feel stressed, which affects your body, which in turn raises your stress level, and so on.
Nip the cycle in the bud. Check in with your body.
Sit or lie down somewhere peaceful. Starting with your toes, mentally examine each body part. Are you sore anywhere? Tense? Hungry? Thirsty? How’s your stomach feeling? How are your shoulders? Do you have enough oxygen in your system (tip #1)?
Examine your needs, and then go solve them. If you’re hungry, eat a small, healthy snack (tip #3). If you’re tired, take a nap (tip #4). Check in with your body, identify issues you might be facing, and practice self-care.
Destressing is a form of self-care. Taking the time to relax yourself will have untold benefits for your physical body and mental state. Destressing helps your mood, outlook, and ability to handle future stressful situations.
Celebrate Stress Awareness Month. Destress with one of these practical, scientifically-backed tips today.
I also shared a daily schedule my toddler and I try to follow, which had room for eating, sleeping, outside time, and work, but not much else.
So how do you find the time to do self-care when you’re stuck at home with small children–and you need to work?
Here are some practical tips that you might want to try while in self-quarantine.
Tip #1: Fill Your Child’s “Tanks”
Sometimes, your kids whine and glom onto you like limpets. That’s usually when they have a physical or emotional need.
Often, before you separate from your children to perform self-care for yourself, you need to fill their physical or emotional “tanks.”
Spend a little time with your children before jetting off, and you’re less likely to be interrupted when you do go take that bubble bath.
Set them up with a snack, give them some kisses and cuddles, and play racecar driver with them. Listen to your tween’s ramblings about Minecraft for a while. You’ll be glad you did.
Generally, the happier your kids are when you leave them (provided they can be left; toddlers can’t, which I’ll cover in the next tip), the more time you’ll be able to take for yourself.
Tip #2: Preplan STEAM Projects
This follows my tip #5 from yesterday: to keep your child entertained and busy on their own with independent play, prepare STEM/Art, or STEAM projects. STEM stands for Science, Technology, Engineering. and Math. With Art, that’s STEAM.
Yesterday, I listed several activities my 3-year-old has done and the supplies we have on our crafting shelf. I won’t list them all again here, but if you’re looking for ideas for a toddler, check them out.
As I write this, she was sorting through buttons with a clothespin, placing them into a cup. She worked on fine motor skills and shape recognition, both parts of STEAM for a toddler. She also worked on counting, as she counted the buttons, and pattern recognition as she sorted them by color.
STEAM activities are as simple as that. The last time she did this activity, she entertained herself for an hour with minimal input from me.
This time, she lasted about 20 minutes, and then we made purple playdough. She’s currently kneading and rolling out the homemade dough, then cutting it into shapes with cookie cutters. So far, she’s been entertained for 45 minutes by the playdough alone, enabling me to write.
In preplanning activities, I printed a calendar for March, and spent a couple of hours listing one activity per day. We do this project at 1pm every afternoon. The calendar has taken a lot of the pressure off of me to think of something every day.
Take a couple of hours to preplan activities and write them down on a calendar for April. You can pick up supplies at any grocery store or order them on Amazon.
Preparing STEAM projects takes a little up front work, but the payoff of more time for work–or, preferably, self-care–is worth it.
Tip #3: Prepare Meals on the Weekends
This tip is similar to tip #2: prepare meals on the weekends, also known as meal prepping. If you do as much upfront work on your meals as possible, you don’t have to make dinner during the week.
This saves a huge amount of time, some of which can be used for self-care.
Slow cooker “dump meals” are meals where you place all the ingredients in a Ziploc bag and then dump them in the slow cooker on the morning you want to cook it. The food cooks all day and smells wonderful, tastes great at night, and takes minimal prep on the weekend.
Brown all your ground beef on Saturdays. Chop all your vegetables. Bake and shred that chicken. Soak and cook those beans.
Make cooking a family activity. All hands on deck means less work for you, and the kids get to learn something, too.
There are many websites on the internet devoted to meal prepping. Type that term into your preferred browser’s search bar, and you will find sites that list recipes, meal plans, and shopping lists for a week’s meals or more.
Tip #4: Get Support from Your Partner
If you’re lucky to have a partner isolating himself or herself with you, count your blessings.
If you’re burned out and need a little bit of me-time, ask your partner for some support. Ask them to watch the kids for an hour while you take a nap.
Most partners are supportive if you ask, but sometimes we don’t know how to ask or even what we need. Figure that out before you approach your partner.
Take some time after the kids are in bed to make a list of self-care ideas that appeal to you, and the time each will take. Then figure out what is reasonable to ask of your partner.
Don’t be afraid to ask; the worst thing they can say is no, and that opens up a chance for you two to have a conversation.
Be sure to reciprocate as well. If your partner offers you an hour to yourself, offer them the same in return.
These times are stressful for everyone, especially parents with bipolar disorder who also have to work at home. You’re wearing many hats: homeschooler, partner, parent, employee, and mental illness manager.
Self-care is critical for your survival. You have to eat, sleep, and spend time by yourself so you have a chance to breathe.
Take care of yourself. Stay healthy.
I wish you well in your journey.
Tune in next week for types of self-care, as well as several self-care ideas for parents with bipolar disorder isolated at home with their kids.
Stuck at home due to coronavirus quarantining? Read on for practical tips on how to manage working at home as a parent with bipolar disorder, from this post by The Bipolar Parent!
Show me some love!
Panic about coronavirus has infected all of our lives. As of this writing, one in three Americans are under shelter-in-place orders. Our kids’ schools are canceled, and if you can work from home, that’s a great blessing in disguise–as well as being distracting as all get out.
So how do you survive being stuck at home as a bipolar parent, especially of young children? Read on for some practical tips from me, a woman with bipolar disorder in the trenches with an 11-year-old and a 3-year-old.
Tip #1: Understand Your Kids’ Limits
Unfortunately for everyone, most children, especially toddlers, are not self-sufficient. As a parent, and especially as a parent with bipolar disorder, you need to understand their limits–and yours.
Your children need to be fed, cared for, and entertained. You don’t have to entertain them all the time–independent play is a beautiful thing–but you do need to set them up with projects or toys so you can get some work done.
Give your children–and yourself–some grace during this stressful period. The panic about coronavirus is temporary. As soon as the virus is under control, your life will largely go back to normal.
If your back is against the wall and you’re about to start snapping at your kids, it’s okay to relax your guidelines on screen time, for example, just so you can get a breather (and get some work done). This is an extraordinary time, and extraordinary times call for extraordinary measures–of patience, as well as other things.
My toddler is currently in the bath, pouring water into and out of cups and singing to herself, while I’m writing this. I’m sitting on the toilet with my laptop on my crossed legs. Do whatever you have to do to keep sane and get some time for yourself.
Tip #2: Don’t Neglect Your Mental Health
If you have medications, take them. I can’t say it any clearer than that.
This is the worst time to have a mood episode. Your children need a sane parent. You need stability to get through this. Forgetting to take your medication is not an option. Set an alarm on your phone if you have to.
I take my morning meds before I sit down for breakfast and my evening meds immediately after dinner. Find a time (or two times, if you have morning and evening meds) that you can stick to every day.
And call upon your coping skills. You need them to survive. Depression can strike at any time, especially in a time where most people are isolated from their supportive social networks.
Which leads to my next tip.
Tip #3: Practice Self-care
We all know the airplane oxygen mask metaphor. Before you help your little ones, you need to put on your own oxygen mask.
This means that self-care is crucial for you to function as a parent with bipolar disorder. Don’t neglect to take care of yourself; if you’re run down, you won’t be able to parent effectively, and you may even end up getting sick.
A lot of people think self-care ideas are limited to bubble baths and painting their nails. But that’s just not true.
Self-care is taking responsibility for your physical and mental well-being. That’s it.
There are six big statutes of self-care which need to be practiced daily:
socializing with other people. Tap into your social network via FaceTime or Skype and ask for support during a time when you might be feeling vulnerable.
Tip #4: Create a Schedule
Kids (and adults) thrive on routine. I know creating a schedule and sticking to it are some of the most difficult suggestions to follow for parents with bipolar disorder, but if you want to remain sane while staying at home with your kids, you must. Creating a schedule is imperative.
You don’t have to plan down to the minute. In fact, it’s better if you don’t. Plan in thirty-minute or hour-long blocks. Try to have the same wake times and sleep times every day. If you can, wake up thirty minutes before your children, to get some time to center yourself (or work).
My toddler’s schedule looks like this:
8:30am – Toddler gets dressed, brushes teeth, brushes hair, comes down for breakfast
9:00am – Breakfast
10:00am – Chores
11:00am – Playing outside on the trampoline or in the kiddy pool while Mom watches (and gets some work done on her laptop or phone)
1pm – STEAM project at the kitchen table while Mom gets work done
2pm – 30 minutes of reading
2:30pm – more outside time
4:30pm – screen time while Mom makes dinner
5:30pm – dinner
6pm – Playing with toys or more STEAM projects while Mom gets work done
7pm – bath and bedtime routine
8:30pm – bed for Toddler
9:00pm – Mom gets more work done
10:30pm – Mom goes to bed
We don’t follow this schedule to a T every day–my toddler took a bath at 3:30pm today, and will take another at 7pm tonight, for example–but it’s a good basic outline.
We do a lot of STEM/Art projects, which leads me to the next tip.
Tip #5: Prepare STEM/Art Projects
STEM/Art, also known as STEAM, stands for Science, Technology, Engineering, Art, and Math. For a toddler, these are as simple as practicing cutting a straight line. Fine motor skills, pattern recognition, and counting are all a part of STEAM.
When the cancellation of my 3-year-old’s preschool was looming, I knew I had to take action. So I looked up toddler-friendly STEAM activities on the internet (Busy Toddler and Little Bins for Little Hands are great resources) and printed a calendar off for March. I wrote one activity per day, and have been following that calendar religiously. Every day at 1pm, we do the scheduled activity on the calendar.
In doing STEAM projects, we have:
glued different-sized buttons to paper
dug blueberries out of a Tupperware-shaped ice cube with a butter knife
threaded pipe cleaners through a colander
painted landscapes and faces on construction paper with watercolors
picked up different-sized buttons with a clothespin from a bag and placed them into a cup
baked bread together.
Some of these projects, like the blueberry-ice excavation, entertained her for up to two hours. Some, like the colander threading, lasted all of one minute (that’s a rare case). Gluing and playdough lasted an hour each. These activities have been hit or miss, mostly hit.
And since we’re at the kitchen table, the mess is largely contained. I now have a crafting shelf on a bookshelf right next to the table stocked with:
watercolors and brushes
pom poms of various sizes
Today we peeled stickers off of a sticker book and stuck them to purple construction paper. Toddler activities are as simple as that, and she was entertained for 30 minutes while I cleaned the kitchen.
Take a couple of hours after the kids have gone to bed to prepare a calendar full of activities. Even one STEAM activity a day is great for their budding brains. You can purchase supplies at any grocery store or Target. (I purchased mine on Amazon before delivery slowed down.)
Tip #6: Remember Your Priorities
Hopefully, your kids are your highest priority (after self-care, but often times for a busy parent, the kids come first). Sometimes the schedule all goes to pot and your kids are whiny, needy, and generally require a lot of attention.
That’s okay. Show your kids that you love them that day. Tomorrow will be better.
Ask your boss to give you leniency in this stressful time. Any boss worth their salt will understand the new crunch you’re under, and that this is temporary. If you can’t get work done while the kids are awake, then plan to work like a demon after they’re in bed.
But don’t pull an all-nighter, as tempting as that sounds. You need your sleep to fend off a manic or hypomanic episode. You need to keep your mental health in balance and stay stable. Prioritizing your sleep does prioritize your work and your kids, because you’re prioritizing yourself.
Without taking care of your mental health, you can’t be present as a parent or an employee. So take care of yourself (tips #2 and #3) so you can take care of your kids–and everything else on your plate.
Prioritize self-care. Prioritize your kids. Try to get your work done as much as possible, but ask for grace–and give some to yourself.
What About Older Kids?
You may have noticed that I mentioned I had a 3-year-old and an 11-year-old, but that I’ve mostly talked about working from home with a toddler. That is because my 11-year-old is mostly self-sufficient, thank goodness.
He wakes up, brushes his own teeth, pours his own cereal, calls his friends, does his homework, and puts himself to bed at night. I make him lunch and dinner.
I made a calendar of STEAM activities for him, too, but he wasn’t interested in any of them. So I ordered workbooks one grade level higher than his current grade, and told him to do 2 1/2 hours of work everyday. He likes baking, so he bakes bread and pizza–with homemade sauce, cheese, and pepperoni and olives–for himself whenever we have the yeast (the store has been out lately).
But what if your child is not that self-motivated? Well, then most of the toddler tips still apply. Create a schedule together, and scale up the STEAM activities to their age level. STEM Activities for Kids is a great resource for older kids.
Fortunately, independent play is much easier to set up for an 8- or 9-year-old, as they can generally be trusted with a bottle of glue without spilling it. And even if they do, they can clean the mess up themselves.
This tip applies only to older kids: If you are fortunate enough to have a home office or even your own bedroom, communicate with your kids that Mom or Dad has “office hours” for 1-2 hours at a time every day, or however long you feel comfortable leaving them to unsupervised play. Then set them up with a STEAM activity and let them have at it.
Tell your kids not to interrupt you unless someone’s hurt or have set something on fire. Set your office hours to the times when you’ll have conference calls, and hopefully you’ll be able to attend that virtual meeting without kiddos joining in.
Also, kids, especially older ones, are allowed to be bored. It’s a good time to let them find (safe) ways to amuse themselves. Reading is always a good idea; my son’s school requires 30 minutes of reading a day, and I extend that to the weekends to give me 30 minutes of peace on Saturdays and Sundays.
I’m not saying my schedule will work for everyone. You don’t even have to do multiple STEAM activities in a day like we do. But do try to make a schedule, and try to let your children loose with glue and paints once in a while. Let the kids be kids.
If this sounds like a lot of extra work, well, it is. Parenting is hard work; always has been, always will be. And working from home when you have children with you is the pinnacle of parenting.
But you can handle this. You are self-quarantining only temporarily. This, too, will pass.
Understand your kids’ limits (and your own), don’t neglect your mental health, practice self-care, create a schedule, prepare STEM/Art projects, and remember your priorities.