In light of the huge focus on mental health in todays society, especially in collegiate settings, I firmly beleive in the importance about consistent mental health discussion. To aid in this goal, I feel its appropriate to discuss my experience with mental health issues. I find it important to, when able, be open about one's struggles with mental health to further the conversation, help others who may be scared about their mental health, and reduce the stigma involved with mental ilness. Before reading this, I would like to clarify that I am by no means an expert on mental illness. If you beleive you need help with mental health problems, check out the resources below.
Vancouver Island Crisis Society
1‑888-494-3888
UVic Mental Health Services
UVic Counselling Services
1-250-721-8492
[email protected]
South Island Centre for Counselling
(250) 472-2851
[email protected]
In November 2019, I was diagnosed with Major Depressive Disorder. I had experienced symptoms of irratibility, decreased self worth, overall depression of emotions, and increased fatigue related to mood swings. Despite this, I had a distinct feeling of surprise when I received my diagnosis. Honestly, I did not know what to expect when I approached a doctor with my symptoms. I thought long and hard about this development for the following week, mainly with the thought process "How do I have depression?". Much to my discredit, I associated the likelihood of a mental illness dianosis with my general quality of life. It took my too long to accept that depression often does not discriminate. Before accepting this, I hid my diagnosis from friends and family in fear of negative reactions, or taking away attention from others who experience more severe cases. An important part of my journey to coping with mental illness was realizing that this thought process was not a good approach for me. If I keep my symptoms and emotions to myself, I am shying away from an oppurtunity to help myself and others in the same situation. As expected, many my friends and family members were surprised when I told them about my diagnosis. What was surprisng (not to discredit them) was the overwhelming flow of support from all of them. They gave me support, but did not treat me differently for my illness. However, I understand this is not the case for everyone. I hope that, by being open about depression, I can at least somewhat remove the stigma associated with mental illness.
I admit, I do not have the most inspiring story. That is not my goal here. My goal is simply to raise awareness that depression and other mood-related mental illnesses can affect anyone. It is important for all of us to understand that, and take steps not only to be mindful of other's health, but to also consider our own. As such, maybe some of my coping strategies (recommended to me by counsellors and medical professionals) may be a good starting point for people hoping to focus on strong mental health.
Exercise. I do a mix of resistance and aerobic endurance training 4-5 times a week, every week. I have found that the goal-based, progressive nature of exercise programs has been a huge help for keeping my mind busy. If you're thinking about starting regular exercise, don't be afraid to start small. What's important is that you set Specific, Measurable, Attainable, Relevant, and Timely goals. For example, I am currently trying to increase my 1-RM Bench Press weight to 200 lbs, from the current 185 lbs, by May 2020. If you're not sold on the benefits of exercise, here's a short essay I wrote for one of my undergraduate psychology classes about the physiological benefits of exercise for mental illness. By writing this essay, I was able to link aspects of my personal life to concepts I learned in my academic career. Its good to find opurtunities to use scientific evidence to support healthier behaviours in my life.
Mindfulness Meditation. I end every day with 10 minutes of mindfullness mediation to reflect on my feelings from the day. In the business of a packed school and work life, it is good to have at least some of the day regularly assigned to being calm and acknowledging my emotions. However, I understand this is a super broad concept and many have different approaches. Here's an example of a mindfullness technique I use. "After about 30 seconds of deep breathing, I close my eyes and imagine myself in a forrest, by a river. Over the river, the branches of a large cherry blossom tree hang and slowly release petals onto the water upstream from me. As the petals flow by, I focus on an issue, emotion, or other important aspect of my day and place that thought onto the leaf. I watch as it floats down the river, acknowledging its existence yet allowing it to pass without dwelling on it. I repeat this process until I feel I have sufficiently processed my current mental space." The great part about meditation is that there is so many ways to approach it, so don't feel attached to this method. You should try something that helps you and makes you feel calm.
Counselling. It is hard for some people, myself included, to admit that therapy is something that may benefit them. However, I encourage everyone to reach out to a counselling service if they can. In my experience, an objective point of view from a professional in the field can shed immense light on anything you may be feeling. Sometimes you just need someone to talk to. Sometimes you need someone to give you specific advice and help you take steps to improve. A licensed counsellor can do either. Don't be afraid to seek out professional therapists, there is absolutely no shame in wanting help. If you're in Victoria, check out the ones I linked above, as I have had great experiences with both.
Vancouver Island Crisis Society
1‑888-494-3888
UVic Mental Health Services
UVic Counselling Services
1-250-721-8492
[email protected]
South Island Centre for Counselling
(250) 472-2851
[email protected]
In November 2019, I was diagnosed with Major Depressive Disorder. I had experienced symptoms of irratibility, decreased self worth, overall depression of emotions, and increased fatigue related to mood swings. Despite this, I had a distinct feeling of surprise when I received my diagnosis. Honestly, I did not know what to expect when I approached a doctor with my symptoms. I thought long and hard about this development for the following week, mainly with the thought process "How do I have depression?". Much to my discredit, I associated the likelihood of a mental illness dianosis with my general quality of life. It took my too long to accept that depression often does not discriminate. Before accepting this, I hid my diagnosis from friends and family in fear of negative reactions, or taking away attention from others who experience more severe cases. An important part of my journey to coping with mental illness was realizing that this thought process was not a good approach for me. If I keep my symptoms and emotions to myself, I am shying away from an oppurtunity to help myself and others in the same situation. As expected, many my friends and family members were surprised when I told them about my diagnosis. What was surprisng (not to discredit them) was the overwhelming flow of support from all of them. They gave me support, but did not treat me differently for my illness. However, I understand this is not the case for everyone. I hope that, by being open about depression, I can at least somewhat remove the stigma associated with mental illness.
I admit, I do not have the most inspiring story. That is not my goal here. My goal is simply to raise awareness that depression and other mood-related mental illnesses can affect anyone. It is important for all of us to understand that, and take steps not only to be mindful of other's health, but to also consider our own. As such, maybe some of my coping strategies (recommended to me by counsellors and medical professionals) may be a good starting point for people hoping to focus on strong mental health.
Exercise. I do a mix of resistance and aerobic endurance training 4-5 times a week, every week. I have found that the goal-based, progressive nature of exercise programs has been a huge help for keeping my mind busy. If you're thinking about starting regular exercise, don't be afraid to start small. What's important is that you set Specific, Measurable, Attainable, Relevant, and Timely goals. For example, I am currently trying to increase my 1-RM Bench Press weight to 200 lbs, from the current 185 lbs, by May 2020. If you're not sold on the benefits of exercise, here's a short essay I wrote for one of my undergraduate psychology classes about the physiological benefits of exercise for mental illness. By writing this essay, I was able to link aspects of my personal life to concepts I learned in my academic career. Its good to find opurtunities to use scientific evidence to support healthier behaviours in my life.
Mindfulness Meditation. I end every day with 10 minutes of mindfullness mediation to reflect on my feelings from the day. In the business of a packed school and work life, it is good to have at least some of the day regularly assigned to being calm and acknowledging my emotions. However, I understand this is a super broad concept and many have different approaches. Here's an example of a mindfullness technique I use. "After about 30 seconds of deep breathing, I close my eyes and imagine myself in a forrest, by a river. Over the river, the branches of a large cherry blossom tree hang and slowly release petals onto the water upstream from me. As the petals flow by, I focus on an issue, emotion, or other important aspect of my day and place that thought onto the leaf. I watch as it floats down the river, acknowledging its existence yet allowing it to pass without dwelling on it. I repeat this process until I feel I have sufficiently processed my current mental space." The great part about meditation is that there is so many ways to approach it, so don't feel attached to this method. You should try something that helps you and makes you feel calm.
Counselling. It is hard for some people, myself included, to admit that therapy is something that may benefit them. However, I encourage everyone to reach out to a counselling service if they can. In my experience, an objective point of view from a professional in the field can shed immense light on anything you may be feeling. Sometimes you just need someone to talk to. Sometimes you need someone to give you specific advice and help you take steps to improve. A licensed counsellor can do either. Don't be afraid to seek out professional therapists, there is absolutely no shame in wanting help. If you're in Victoria, check out the ones I linked above, as I have had great experiences with both.