6 Effective Ways of Coping With Mental Illness

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pexels-photo-largeOver a quarter of adults in the country, some 26.2 percent, suffer from some form of mental illness. The categories of such vary, but the realities of having a disorder can be challenging, especially for individuals who lack therapeutic resources and actionable measures with which to effectively manage disorder. Nevertheless, to live in a way that doesn’t harm yourself nor those around you, it’s extremely important to at least have some tools to build on and develop more stability in day-to-day activities. Here are some tools for coping with mental illness, listed in no particular order.

Know your triggers:
There are a number of things which drive individuals to anger, depression or anxiety. It can happen over and over again until those things which most set you off are identified and avoided, if possible. I say if possible because there is not always a way to manage the external influences which evoke reactions within us; however, for things, people, or places that are known to be and have been perpetually problematic, it’s a good rule not to engage in those activities or with those people. Likewise, for family members assisting someone with a mental disability, take precautions for them and keep them from circumstances which may do them harm.

Communicate with someone you trust:
Simply talking over problems is such a great help. Yet, it’s important to do so with someone whom you know won’t judge you nor interrupt your thoughts with suggestions or reasons why what you’re feeling is “wrong.” This person in whom you confide should be a friend, family, or medical health professional, invested in your wellbeing and more than comfortable with hearing you out. You will be surprised with how much better you feel after being able to share your concerns, issues, or problems with someone else.

Keep a journal:
Nevertheless, there are instances in which no one is around or you may not feel like sharing. That’s ok, too. Journaling allows you to exercise those same communication skills and even provides the benefit of being able to look back and analyze and/or compare various moments. It can also be useful for when you do chat with your confidant at a future time, to provide them with insight about your experiences.

Join a support group:
Also, it doesn’t hurt to be a part of a group of people which share your problems or those similar to yours. Knowing that you are not alone, that what you deal with isn’t anomaly or something which you must manage alone is a great relief and can have a large impact on the way you manage yourself going forward.

Invest time in something constructive:
Another way to really takes one’s mind off of concerns is to do something constructive which requires focus and engagement. Studies have found that things activities like puzzles, video games, or even adult coloring books are helpful in managing behavior related to mental illness. Also, reading or crafts are highly encouraged. Plus, you’ve made something beautiful or learned something in the meantime. It’s a win-win. Keeping a few options at your disposal as not to grow weary of one particular thing to the point where it lacks enjoyment is recommended.

Meditation:
Spending time alone, meditating is a great tool for coping. Not only will the practice enable you to relax and ease your thoughts, repeated enough, you will be able to do it even in the midst of the most stressful situations, to further manage reactions and responses. Even those who don’t suffer from a disability enjoy meditation because it makes things so much more peaceful.

These are just a few examples of things everyone can do to better cope with the issues which life throws our way. Living with mental illness isn’t easy. However, there are things we can do to improve our experiences and quality of life overall.

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Treating Anxiety

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Anxiety–what is it?Jerry Daskoski

It’s a feeling of worry, of nervousness or unease, most likely in regards to an imminent event, or something out of your own control. Often associated with panic attacks, obsessive thoughts, unrelenting worries, and incapacitating phobias, approximately 40 million Americans aged 18 and older suffer from anxiety disorders.

Myriad therapies cater to the needs of those experiencing anxiety, such as cognitive behavioral therapy and exposure therapy, giving those who suffer the tools to manage anxiety and stress levels, worrisome thoughts, and debilitating fears.

Therapy vs. Medication

Anxiety medication, though widely prescribed, isn’t nearly as effective as anxiety-targeted therapy. This is because therapy, unlike medication, addresses more than just the current symptoms presenting themselves. With therapy, you’re able to uncover underlying causes of your anxieties and fears and find the best tools to manage them in real-world situations.

Because anxiety disorders differentiate vastly, from a driver’s phobia of bridges to a war veteran experiencing PTSD, therapy can be tailored specifically to fit your symptoms as well as your individual needs. The most popular courses of treatment are cognitive behavioral therapy and exposure therapy, and are relatively short-term, with people showing significant improvement after 8 to 10 sessions, according to the American Psychological Association.

 

Cognitive behavioral therapy (CBT)

The most widely-used course of treatment for anxiety disorders, it has proven effective in helping those suffering from panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among others.

Addressing negative patterns and distortions in the way we view ourselves and the world around us, CBT involves two main components: cognitive therapy and behavior therapy. The first examines the relationship between negative thoughts and anxiety, while the latter examines how behaviors and reactions to situations trigger anxiety.

Exercises associated with CBT often involve: learning to recognize your own anxiety and what it feels like both emotionally and physically, adopting coping skills and relaxation techniques to cope with and overcome feelings of anxiety and panic, and confronting real and/or imaginary fears.

Exposure therapy

Experiencing feelings of anxiety is no walk in the park. In fact, for some, it’s completely debilitating. It’s only natural that those who experience it try to avoid triggers as much as humanly possible.

The problem there is that people tend to miss out on a lot, and by avoiding these triggers of anxiety and fear, they remain unconfronted, thus holding power over you and your everyday life.

Exposure therapy does exactly what the name suggests: exposes you to the cause of your fear, whether it be an object or situation. The rationale behind the treatment is that through repeated exposure, participants will gain back control and the power their anxiety and fear once held. Exposure therapy can be conducted on its own, or in collaboration with cognitive behavioral therapy.

These confrontations can happen either hypothetically, in therapy, or out in the real world. Typically, these confrontations start on a small scale step-by-step approach called systematic desensitization, which allows you to gradually challenge fears while building confidence and mastering coping strategies.

Other therapies

While discovering underlying factors and coping mechanisms in anxiety therapy, there are complimentary therapies to help manage overall stress levels you can practice in order to help achieve emotional balance:

Exercise naturally releases hormones that combat stress and anxiety, and research has shown that as little as 30 minutes of exercise three to five times per week has a significant impact on improving anxiety levels.

Practicing relaxation techniques (like mindfulness meditation, progressive muscle relaxation, controlled breathing and visualization) on a regular basis is shown to reduce anxiety and increase levels of relaxation and emotional well-being. It doesn’t hurt that it’s also completely free.

Using sensors that measure specific physiological functions, otherwise known as biofeedback, helps you become more in-tune with how stress and anxiety affects your body, how to recognize it, and control it. Heart rate, breathing, and muscle tension are just some of the physical indicators.

Make it work for you

Anxiety and stress doesn’t go away in a day, it requires time and commitment. Practicing exposure therapy and uncovering underlying causes of your anxiety might make you feel worse before you feel better, but it’s key to stick to your treatment and work together with your therapist. Remember, therapy is giving you tools to manage your anxiety and fears on a long-term scale; it’s not meant to be a quick fix.

You can support your own therapy by making positive, healthy lifestyle choices daily. This includes learning about anxiety and your anxiety in particular, maintaining positive connections with people (family, friends, your therapist, support-groups, etc.), as well as eating healthy and exercising regularly.