by Fiona likes to blog | Apr 3, 2017 | ANXIETY, DEPRESSION
I’ve spent many an afternoon wandering around the library. To me the library has always been a place of opportunity, and it has helped me find books that ignite new interests and explain unknown worlds to me. I’ve loved collecting books over the years, and looking back at my favourites reminds me if where I was at that point in my life, how I was feeling and what I was doing.
Having depression and anxiety means I often look for answers in the books I read. Recently I reflected on some of the books that helped me make sense of my own mental illness and it’s something that I think you might find helpful, so I’ve listed my top 3 books below.
Of course, I couldn’t write a list like this without including my own book Depression in a Digital Age. I grew up without an iPhone, used actual landlines to make calls, and didn’t have the luxury (or perhaps the curse) of Facebook during my adolescent years. But though my childhood took place in an analogue world, I found myself suffering from the same problems many young people face today; the race for perfectionism, high levels of anxiety, a fear of success.
After an unfulfilling university experience, a stressful beginning in a management career, and a severe case of impostor syndrome, I suffered a nervous breakdown in my mid-twenties. Amongst therapy and medication, it was the online community which gave me the comfort she needed to recover.
In Depression in a Digital Age, I trace my life dealing with anxiety and the subsequent depression, and how a digital life helped me find my voice.
I only finished reading this memoir last week and I actually posted a full review which you can read here. I was engrossed in this from the moment I picked it up and it’s the quickest I’ve read a book in ages.
Nikki takes us through her life story, starting with when she developed an eating disorder at eight years old to when she finally got help as an adult. During that time she was physically and sexually abused by family members, addicted to drugs and alcohol and struggled with self-harm and body dysmorphia.
As an international top model the pressure to be thin was overwhelming, and only served to exacerbate her eating disorder as well as her psychotic episodes. This painfully honest account is a testament to her strength and offers hope to anyone experiencing even the darkest of times.
I read this book back in about 2009, years before I was diagnosed with any form of mental illness. I really can’t say why I felt compelled to pick up a book about depression other than I felt I was becoming unhinged at times, and had taken to drinking during the day to relieve stress.
Sally’s book didn’t point out any glaring symptoms in myself, but I was utterly hooked by her story and how her relationship with alcohol made things so much worse. This combined with a failing marriage and a daughter to look after made for a heartbreaking tale.
I found it upsetting to read, but absolutely essential to my understanding of how powerful depression is at taking over the mind and body. She does well to describe how one cannot simply ‘shake off’ these bad feelings and get on with daily life, something that many non-sufferers could benefit from understanding.
I didn’t know until recently that Sally died from suicide last year, which makes her work even more significant and worth reading.
I bought this book after I started to become concerned about my eating habits. I was laying in bed one night, sobbing and feeling ashamed after another day of uncontrollable eating when I searched ‘how to stop binge eating’ on You Tube. I came across a video of someone talking about how this book changed their life, so I ordered it immediately.
Kathryn went through years of unsuccessful therapy for binge eating disorder and couldn’t seem to get it under control. The most common theory is that binge eating is a coping mechanism for some underlying psychological issue that must be unearthed in order to stop the pattern.
She spent years following the doctor’s orders, writing down and exploring all her habits and thoughts in an attempt to identify the problem. I won’t spoil the book for you but Kathryn goes on to explain how she developed her own method for stopping the illness in its tracks.
I’ve never been diagnosed with binge eating disorder because honestly, I was too scared to tell anyone about the symptoms and addictions I was developing. I believe I managed to stop the habits from forming by applying the techniques I read in this book.
It was also just incredibly comforting to read someone describe the same urges that I was experiencing, because no one really talks about binge eating openly and I really needed confirmation that there was a problem and I wasn’t just exaggerating things in my head.
What are your favourite books about mental illness?
by Fiona likes to blog | Mar 30, 2017 | DEPRESSION
Washed Away: From Darkness to Light is a Memoir by former model Nikki Dubose. She has appeared in magazines such a Maxim, Glamour, Vogue and Vanity Fair and first suffered from an eating disorder at just eight years old.
Her childhood trauma of sexual abuse led to bulimia, various drug addictions and serious mental illness in later life. Although she boasted a high-flying career in the fashion industry, at the height of her success she was experiencing intense inner turmoil which she kept hidden from the world.
Talking about one performance on the catwalk she writes;
“As my feet carry me to the edge, I hear no sound, experience no sensation. Despite the music and commotion, I am lost in a dreamland. How long have I waited to arrive in this spectacular moment? I never imagined I would feel so numb, so vacant. Dozens of cameras pop and crackle as they capture the magnificent creature before them. I perform, but inside I feel trapped, imprisoned within my mind.”
Nikki describes the terrifying ‘whispers’ she hears when she’s on stage, the voices in her head which mock her every move. When met with praise she ignores everyone and instead of celebrating with champagne and dancing, she rushes home to her apartment to be alone. She only wants one thing, and that’s to binge on – and then purge – large amounts of food.
To say Nikki came from a broken home would be kind at best. Her parents separated early on and her mother sexually abused her and treated her as a buddy; someone to show off to as she performed sex acts in online chat rooms and hooked up with strangers in bars. This is just one of several people who took advantage of her innocence from a young age.
With such a tainted childhood, it’s no surprise that Nikki went looking for love in all the wrong places. Her struggle to meet the demands of how a model should look only exacerbated her eating disorder as well as her constant self-loathing.
As I read the history of Nikki’s eating disorder it became clear that it was not only a way to stay as thin as possible for the modelling world, but a form of physical release that she couldn’t get elsewhere. Her mental illness ultimately led to the physical condition which consumed her life.
Having lived with a hatred for my own body for most of my life and dieting since aged 17, this topic really hit home for me. I’ve never been diagnosed with an eating disorder but I know I’ve teetered on the edge, and so I empathised with the daily rituals she went through to hide her unhealthy behaviours.
“I binged and threw up in the shower or in paper bags that I kept in my bedroom. I was the smart one; Evelin and Vitor had no idea, especially when I hid the vomit in the paper bags. My knuckles and lips began to bleed and scar again, but I covered them with concealer. Whenever a make-up artist raised an eyebrow at the cuts, I said that I had an autoimmune disease.”
Nikki talks to the reader as though we are her closest ally. Throughout her illness she felt unable to share her troubles with anyone, so to have her talk intimately and in great detail about the things she’s endured is a privilege.
Reading her words is like being inside Nikki’s head. Her writing style is brutally honest and disturbing at times, a testament to not only what she has endured but also how difficult it must have been for her to relive these painful memories and put them down on paper.
I had no idea what to expect going into this book. I never thought I’d finish the thing in just a few days and feel so utterly connected to someone I’d never met. Knowing Nikki’s story has reminded me why I started to write about mental illness online, even though it often leaves me feeling vulnerable to expose myself to the world.
Although Washed Away is about championing the possibility of recovery, it’s my no means a self-help book. I’m not sure the world needs another one of those anyway. Often those of us with mental illness know deep down what steps need to be taken, but we just can’t imagine having the strength carry them out.
This book proves that we are indeed strong enough, and that even the darkest of times will lead to light.
Buy Nikki’s book here
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by Fiona likes to blog | Mar 15, 2017 | DEPRESSION
If your GP has put you on a waiting list to see a counsellor then you should definitely see one.
Many people brush off the notion of talking as a form of medication , and just want to take pills and power through their illness until they feel ‘normal’ again.
Medication is great. Medication can help alleviate symptoms of depression in order for you to be a little more productive, take better care of yourself and attend important appointments.
But you may find that talking about your problems is the thing you need to fully resolve any ongoing mental health problems you have. If you think it isn’t going to work for you then ask yourself; what have you got to lose?
Talking to a counsellor is a process
If you physically recoil when you think about sharing ‘feelings’ with a stranger then this will seem like an uphill struggle from the start. I didn’t want to talk about my depression. It was mine, my burden and sharing it with others didn’t feel natural or helpful.
I learned over time that sharing my burden was a gift. The best thing is that your counsellor is an outsider.
They are not a family member who thinks you’re taking life too seriously. They aren’t a friend who thinks you’ve got nothing to be sad about. They aren’t an employer who thinks you need to knuckle down and get on with it. They are an impartial person with your best interests at heart.
I found my counsellor especially helpful during the phase when I was returning to work. She was able to give me answers to some of the questions that I didn’t have myself. Should I work full time or part time? What level of responsibility should I have? She also gave me the strength to stand up to my friends and stay away from alcohol when I was feeling the urge to abuse it.
Talking to a counsellor is awkward as hell
Everyone reacts differently to awkward situations. And if sitting down to tell a complete stranger about your inner turmoil isn’t the worst kind of awkward, then I don’t know what is.
Some people laugh, others chat nervously, but I sat in silence. Going into that claustrophobic room, crippled with anxiety and depression was the absolute opposite of what I wanted to do during that period of my life.My body downright rejected it and I had to force myself to enter.
I spent most sessions staring at the floor. I avoided eye contact. I gave one word answers. I said “I’m fine” constantly, to try and fool the woman into letting me out of the painful scenario. My muscles tensed to fiercely that I was physically exhausted from every session I completed. But I completed them.
You have to commit
As difficult as my weekly meetings were, I never missed a single one. Even when I felt like it wasn’t helping, or that it was making me feel worse, I kept going. I knew that this kind of treatment was hard to come by so I didn’t want to lose my place in the programme.
I slugged it out even when I didn’t want to. Part of being depressed means that a lot of the time you don’t have control over your actions, and you might not be able to show up every week. I get it. Sometimes leaving the house just isn’t an option.
But if you can find the will to go then I urge you to do it, and do it consistently. If you show up regularly – even when you don’t want to talk – it lets your counsellor take note of your mood and your ability to cope. This is all helpful information that can be used to track your progress, even if you feel like you’re not progressing much at the time.
You need to be honest
Having a mental illness is draining. You often walk around pretending to be OK for days, weeks or months at a time because you think it’s what you’re expected to you. You tell employers you can cope with extra work, you tell friends you’re happy on a night out, and you tell your partner your just having a bad day because you haven’t been sleeping well.
It’s a vicious cycle where you use so much energy putting on a brave face for everyone that you have no strength left to truly take care of yourself.
Talking to a counsellor is an amazing opportunity to actually tell the truth. Be totally honest. Tell them that you dread getting up in the morning, you hate your job and you don’t want to socialise with anyone. Tell them you can’t find enough hours in the day to wash your hair and match up your odd socks. In fact, these small tasks are so overwhelming that you sob uncontrollably at the thought of doing them.
Nothing bad can come from opening up about these thoughts. They are more than just thoughts. They are symptoms of your illness, and once you’ve got them off your chest I guarantee you’ll feel the benefit. Trained professionals understand them in a way that your friends and family might not be able to and that is an invaluable tool in your path to recovery.
Do you have any experience with seeing a counsellor?
by Fiona likes to blog | Mar 7, 2017 | DEPRESSION
One of the most prevalent emotions that tears you up inside when you have depression is guilt.
Guilt about being sad. Guilt about letting people down. Guilt about not being good enough and guilt about always relying on others to help you get through the day.
I’ve had to rely on others for money, transport and food as well as emotional support especially in social situations where I feel very vulnerable. Not being able to go out to meet people without a chaperone is a pretty shitty feeling let me tell you. But I believe there’s no good reason why you should have to apologise for your mental illness. Here’s why…
It’s not your fault
You probably think apologising for your behaviour is the right thing to do. You’ve not been yourself, ignoring people and been a bit of a recluse in fear of upsetting anyone with your unpredictable mood swings.
It’s easy to think that people don’t want to see when you’re like that, but rest assured that it’s your mental illness talking and not the truth. When mental illness takes hold it’s so overpowering that you can’t control it. If it was a choice wouldn’t we all just shake it off and get on with life? Of course we would.
Your friends and family might not think you’re a bundle of fun when you’re going through a bad spell with your mental health, but they still love you anyway. Apologising and talking yourself down all the time is honestly just a waste of energy at this point. Energy that you need to conserve and use for more positive tasks. As much as possible, you should try and remember that your situation is not a direct result of any actions you’ve taken.
It’s more inconvenient for you than anyone else
Have you ever felt that you’ve let someone else down as a result of your mental illness? Me too.
I started a new job and on my second day I burst into tears on the way there and screamed that I couldn’t go in. It was the easiest job in the world with the friendliest people I’ve ever worked with but I just couldn’t handle it. I made my mum go in and tell them that I wouldn’t be in that day and I didn’t go back.
I later had it confirmed by a health professional that I was indeed unfit for work, but at the time I felt like a total failure and a time-waster. I’d left someone to work on their own in a situation that would’ve been incredibly stressful, but me being there in floods of tears unable to cope with my existence wouldn’t have helped the situation.
Why do you think your happiness is less important that someone else’s? If you let someone down and they’re mentally stable then they can go on with their day regardless. You, on the other hand are unable to do something because you’re unwell. You’re not fit to do some tasks at the moment and whilst that might be inconvenient for someone else for a few minutes, you’re dealing with the painful inconvenience of having a mental illness every single day. You come first.
Making other people uncomfortable or making things slightly awkward once in a while is something others will just have to deal with whilst you work hard to recover. Trust me, they can handle it.
It’s OK to be selfish
One of the reasons I got myself in a mess was because I was trying to please too many people too many times. I was scared to say no to anyone because to be honest, I didn’t realise I could. One of the best things you can do for your happiness is practise saying no more often.
I’m not talking about avoiding things that make you happy, but being confident enough to know when you’ve taken on too much. Don’t do something just to make someone else happy when you know that it’s causing you pain or making your anxious. Be honest with people. When someone is asking you do do something they’re asking you because there is more than one possible answer; make sure you choose the one that serves you.
The day I started being selfish with my time was the day I started to truly realise what I was capable of doing without putting my health at risk.
Are you going to stop apologising for your mental illness?
by Fiona likes to blog | Feb 28, 2017 | ANXIETY
Anxiety is like your worst enemy. It follows you around, lurking behind corners and will creep up on you when you least expect it. Finding time for self-care can be really helpful in offering some sort of relief and it gives you a few useful weapons to help you fight back.
I know after I’ve done a day’s work, a sweaty gym session, scribbled down a blog post and done the fastest food shop in history I rarely manage to do anything other than flop onto the sofa with a bowl of leftovers for dinner. I’m often a jittery mess and find it hard to fall asleep at night.
I’m trying to make a conscious effort though, to stop and take a few minutes out of my day to slow down and check in with myself. If like me you get easily stressed and overwhelmed, then you might find these quick self-care tips easy to fit into your day.
Drink some water
Aaaah, the solution to all life’s problems. Got a wound? Chuck some water on it. Feeling faint? Splash on that water! Annoying boss? Dunk ‘em! In all seriousness though, I find my anxiety levels are greatly affected when I’m dehydrated. I get tired, anxious and cranky and it’s so easily avoided by simply drinking enough water!
Have a shower
I have a love/hate relationship with showering. When I’m depressed or anxious it’s the last thing I want to do. It feels pointless, a waste of energy and frankly just too much to handle. But when I do muster up the strength to jump in for even a minute or two, I have to admit that I always feel better afterwards.
Listen to your favourite song
Music can have such a profound affect on our mood that you should really try incorporating it into your self-care routine. Start by creating a playlist full of uplifting songs and add to it whenever you find a new tune that makes you feel good. My current favourite are Thunder by Jessie J, Moments by Tove Lo and Dancing On My Own by Robyn.
Write stuff down
Sometimes we don’t realise how much is going on in our subconscious everyday. Whether it’s remembering to call someone, make an appointment or look for a new job; these thoughts can play on our minds without us even noticing. Try doing a ‘brain dump’ regularly. This basically means writing down everything that’s on your mind. It’s NOT a to-do list (although it could be used to create one afterwards). Instead just a way to get your thoughts on paper, freeing up your mind to become a little more relaxed and keep anxiety at bay.
De-clutter your space
I love to set a timer for 10 minutes and go around my flat with a bin bag. I throw out all the rubbish, empty the bins and fill a basket of dirty washing. Before I know it I’ve got a wash on, dishes done and I’m dusting and sweeping the whole flat. When my space is cluttered it often plays on my mind and I procrastinate because I just hate doing housework. The 10 minute trick is just enough time to get the basics done and make me feel a little more organised.
Change your bed sheets
For me, good personal hygiene goes hand-in-hand with effective self-care. I love the feeling of getting into bed when the sheets are clean, and it’s even better after a long bath. I try to change my bedding once a week but you can do it more frequently especially if you have pets who like to snuggle.
Read an inspirational blog post
When I feel lost and worried, I like to read about how other people are coping and what they’re doing to learn more about themselves and their mental health journey. I love this post by Grace called Accepting Who I Really Am and this one by Emily on The Pressure of Happiness. Somehow knowing that I’m not the only person with anxiety makes me feel better.
Phone a friend
Living away from home has made me appreciate how important it is to have the right people around you and on call when you need them. I try and surround myself with positive, creative, can-do people who inspire me to do better. It only takes a few minutes to call a friend and catch up, and talking to someone who really gets you can remind you of what you want and what you believe in, things that we often forget when we get caught up in daily life.
Get some fresh air
We all know that getting moving outside is good for our mental health, but so many of us just don’t make time for it. I honestly think that just 20 minutes outside everyday can give you a noticeable boost in energy, especially if you work sitting down in an office for most of the day. I also find it improves my creativity and helps me think through problems without distractions.
What quick self-care tips can you recommend?
