Help Prevent Relapse of Mental Illness
3 steps for you and your loved ones.
Posted March 6, 2019
Feeling powerless over symptoms often goes with the territory when you live with mental illness. At least it can for me, particularly with anxiety and depression. This isn’t just the case for those of us diagnosed but also those who love and support us. They can feel at the mercy of these debilitating conditions when they’re at their peak.
Like a ragdoll in a tug-o-war between two kids or one in the washing machine (the ragdoll, not the kids) I can feel like I’m at the whim of my symptoms: negative self-talk, extreme fatigue, racing heartbeat, racing thoughts, incessant worry, rumination, lack of focus, aches and pains, hopelessness, emptiness—and those are just the pleasant ones. Kidding.
I enjoy feeling in charge of my mental health. Most weeks I am. But not always. Not by a long shot.
So what do I do? What can you do if you feel like this?
This is a strategy I’ve set up with my husband. It’s not a miracle solution, but it can help lessen the blows of bipolar disorder, psychosis, and anxiety that I live with. It can help my husband better weather them too.
Let your loved ones help you. Enlist them into your wellness journey.
My husband knows me well. He catches signs of things shifting up or down better than (and before) I can sometimes. We all have our blind spots.
He’ll see me filling the Britta jug over the top line, or I’m getting up earlier (much earlier) than usual. Or like today, he’ll catch me making a grocery list and doing laundry at 5:00 in the morning. We’ve created a code word so to speak to signal I might be hypomanic. With kindness and enthusiasm, he’ll say, ‘Oh. Spazzy Maginty is visiting us today!’
Another day, I fidget a lot in my favorite chair when we eat breakfast together. Or I won’t look him in the eyes when we talk. He might gently ask me ‘How are you doing?’ or more specifically ‘How’s your anxiety?’
A different instance, he mentions my complexion looks grey and I’m sleeping longer than usual. Or he might recognize I haven’t run in a couple of weeks. He’ll smile, look at me and ask if everything’s ok, knowing that likely it’s not.
His comments aren’t criticism but an observation. Facts that I’ve changed from my baseline of wellness. It’s meant lovingly and delivered that way. It’s information I can use to my advantage. If I take steps to care for myself, I may prevent the anxiety, depression or hypomania from blossoming further. It’s not guaranteed, but it can reduce the intensity.
I’m not to blame for my conditions, and he’s not saying I am. I am however responsible for my health and reaching out for help when I need to.
My next steps are to be on the alert. Revisit and perhaps double up on my wellness tools. I check to make sure I’ve taken my meds and taken them properly. I’ll review and adjust my sleep patterns. Ask myself if I’m putting too much on my plate and if I need to, take things off. I’ll look at my exercise and aim to do a bit more, or do any if it’s fallen off the radar. I’ll call a friend and spend some quality time with them—on the phone or in person, doesn’t matter to me. As the incomparable Julie Andrews sings (sort of) these are some of my favorite (‘wellness’) things.
Ideally, this will result in the leveling off of my symptoms. This isn’t rocket science. But it’s amazing how off course I can go if I don’t see my warning signs early enough. And I’ve gone off course. Really off course in recent months. Think psychosis (twice) and major anxiety. But with the help and delicate diplomacy of my husband and my own willingness to accept assistance, getting back on more stable ground is possible.
3 steps to help prevent relapse of mental illness
Note: Do these steps with your loved ones while you’re well, not when you’re struggling with acute symptoms.
To set the stage, ask yourself:
What are your cues? Be specific. Ask your friends and loved ones to chime in about the warning signs they see. Compare notes.
Who do you want to be your ‘cue companion?' How do you want your loved ones or friends to approach you? Decide who and what’s most comfortable for you. You don’t need a husband, or even someone who lives with you. Just someone who cares.
What will your next steps be when they mention something? Have a list of your most effective wellness tools that you’re willing to commit to. Then pick one and do it. Be honest and clear about what you’re willing to do when warning signs start to rear their heads. Set yourself up for success Think tiny adjustments.
1. When warning signs arise, your ‘cue companion’ has permission to mention what they see.
2. Review your wellness tool list (with your loved one if you like)
3. Take action: add, adjust said tools as needed.
Sometimes I worry—even feel ashamed—about how much focus it takes to ‘manage’ my mental illnesses, that I might be a burden with all my mental health problems. But Gord has told me when he’s asking me about them, he wants to know. It’s okay—more than okay—to talk about my mental health. Go figure?!
I’ve come to realize that this little 3-step system is as much of a sanity saver for him as it is for me.
Try this out with your loved ones and let me know how it goes. Or, if you have a similar system already in place, let me know how that works for you!
© Victoria Maxwell