- Take a shower.
- Eat a nutritious meal.
- Take a walk outside (even if it’s literally to the corner and back).
- Do something — throw a ball, play tug of war, give belly rubs — with a dog. Just about any activity with my dogs, even if it’s just a snuggle on the couch for a few minutes, helps me.
- Do five minutes of yoga stretching.
- Listen to a guided meditation and follow along as best as you can.
It’s taken me a long time to admit it to myself (and my wife) but while I don’t currently suffer from depression, I do live with a low-level general background anxiety that seems to have developed during my adult life.
Wil Wheaton, “actor, blogger, voice actor and writer” and all-round darling of the internet has written in the last few days about his struggles with mental health. My experiences aren’t as extreme as his — I’ve never had panic attacks, and being based from home has made my working life more manageable — but I do relate.
This, in particular, resonated with me from what Wheaton had to say:
One of the many delightful things about having Depression and Anxiety is occasionally and unexpectedly feeling like the whole goddamn world is a heavy lead blanket, like that thing they put on your chest at the dentist when you get x-rays, and it’s been dropped around your entire existence without your consent.The smallest things feel like insurmountable obstacles. One day you're dealing with people and projects across several timezones like an absolute boss, the next day just going to buy a loaf of bread at the local shop feels like a a huge achievement.
We like to think we can control everything in our lives. We can’t.
I'm physically strong: I run, swim, and go to the gym. I (mostly!) eat the right things. My sleep routine is healthy. My family is happy and I feel loved. I've found self-medicating with L-Theanine and high doses of Vitamin D helpful. All of this means I've managed to minimise my anxiety to the greatest extent possible.
I think it was then, at about 34 years-old, that I realized that Mental Illness is not weakness. It’s just an illness. I mean, it’s right there in the name “Mental ILLNESS” so it shouldn’t have been the revelation that it was, but when the part of our bodies that is responsible for how we perceive the world and ourselves is the same part of our body that is sick, it can be difficult to find objectivity or perspective.
And yet, out of nowhere, a couple of times a month come waves of feelings that I can’t quite describe. They loom. Everything is not right with the world. It makes no sense to say that they don’t have a particular object or focus, but they really don’t. I can’t put my finger on them or turn what it feels like into words.
Wheaton suggests that often the things we don’t feel like doing in these situations are exactly the things we need to do:
For me, going for a run or playing with my children usually helps enormously. Anything that helps put things into perspective.
Give yourself permission to acknowledge that you’re feeling terrible (or bad, or whatever it is you are feeling), and then do a little thing, just one single thing, that you probably don’t feel like doing, and I PROMISE you it will help. Some of those things are:
What I really appreciate in Wheaton’s article, which was an address he gave to NAMI (the American National Alliance on Mental Illness), was that he focused on the experience of undiagnosed children. It’s hard enough as an adult to realise what’s going on, so for children it must be pretty terrible.
If you’re reading this and suffer from anxiety and/or depression, let’s remember it’s 2018. It’s time to open up about all this stuff. And, as Wheaton reminds us, let’s talk to our children about this, too. The chances are that what you’re living with is genetic, so your kids will also have to deal with this at some point.
Source: Wil Wheaton