Friday, February 22, 2013

My Monkey Garden

The following is a piece I wrote for a college writing class taken at the University of Utah in the fall of 1986


MY MONKEY GARDEN - By  Ron Hill


In the summer of my eighth year, I became a "junkie", an abuser of very a powerful substance. I was all strung out with no help in sight. The notion that a child so young and naive could be an addict may be a bit hard to swallow; yet, I was hooked, in a very real and inescapable way. My addiction was not of a physical nature, but more a psychological fixation. I became a monomaniac. In my mind raged one incessant thought that towered above all others, taking control of my life, and ruling my very being.  Let me explain . . .


The neighborhood in which I grew up was predominantly populated with girls, at least within my age group. Their idea of a great time was cutting out paper dolls, having tea parties, dressing up, and playing house, where I always ended up being the father of their moronic dolls. The very idea that my children looked like stuffed idiots with painted on smiles or big rubber kissy lips disgusted me. That disgust often led to child abuse. Needless to say, mother was not very pleased with such treatment of her children, and father soon found himself kicked out of the house. "Oh well," I'd tell myself, "who needs all that sissy stuff anyhow?" 

Knowing there were two other boys my age, I decided to make a sincere effort at gaining their friendship. In time, various lumps, bruises and bloody noses would evidence we were better sparring partners than friends. So eventually, I was back being "one of the girls", and having a gay old time. Although I got along fairly well with the girls and enjoyed their friendship, within an hour or two I became totally disinterested with the ways they chose to entertain themselves.


In the end I was left to myself and my wild imagination, which in time became my most frequent playmate and my savior from boredom. I was often absorbed in role play and fantasy, taken up into some far off world, the mighty and noble King Arthur in heavy discussion with his faithful Knights of the Round Table, composed of an eclectic grouping of action figures, Davy Crockett exploring the wild frontier of a nearby farmer’s fields and ditches, Superman, bedecked in his trademark underwear and cape, flying from couch to couch while saving the world, running around the yard, and catching his death of cold. 

In time, I found my favorite place to be was within the deep, dense jungles of Africa. Here, I stood six feet tall (or taller depending on my mood) with wide brawny shoulders. The sweat from the humid jungle heat dripped from my bronze dirt covered skin. All the animals were subject to me in this, my domain; For I was "Tarzan, Lord of The Jungle!" Or so it seemed until Mom caught me swinging from the willow tree, wearing one of her best dishtowels as a loincloth and clutching her silver butter knife for a dagger.


I became a habitual watcher of "The Adventures of Tarzan." Every Saturday at 2:00 p.m..  Like the changing of the guards, you could find me immovable in front of the set, with my eyes glued to the screen, vicariously living out my fantasies like a housewife addicted to her soaps. It was here that my addiction took root in the fertile garden of my mind, and began to flower and spread like morning glory.


One Saturday on a hot July afternoon, I watched as Tarzan was warned of an attacking lion by his faithful companion Cheetah. I began to imagine how great it would be to have a little pal like Cheetah to chum around with. I realized I was without such a sidekick, and from that point on, began thinking I needed one. A monkey to chum around with! Oh, the very thought of it was intoxicating. This had to be my most brilliant idea ever! I was sure he wouldn't enjoy playing house or having stupid tea parties. I imagined all of the great adventures we'd have, and became totally entangled in these ideas after scores of these imaginings had woven and wriggled their way through my mind. I even developed an incurable craving for bananas to which my mother will attest. In the months to follow, I ate, drank, and slept monkeys. I even went so far as to ask God to send one to me, praying every night with all the faith of Job that He would.  I imagined how one morning I'd be playing outside when an escaped monkey from a circus or a pet store would come waddling up the sidewalk and into my yard, sent from God Himself. Well....surprisingly enough, it never happened, and the realization of ever standing atop this mountainous monkey dream became somewhat insurmountable to me. Yet, I was content to play along its foothills, occasionally gaping upward in wondering awe.


One day, through the miracle of modern media, the answer to all my hopes, dreams, and prayers materialized! I'd been given my rigging and climbing shoes and now that mountain was mine. My mother had a doctor appointment and naturally that meant I was going along. She wouldn't dare leave me home to reap havoc on her housework. I was sitting in Dr. Poulsen's waiting room, my feet dangling from the chair and a copy of Boy's Life magazine draped across my lap. There it was on the inset of the back page! My eyes widened, my mouth fell agape, the hair at the back my neck rose with the excitement. Here it was at last I thought, God had finally answered my prayers! The advertisement was very small, yet it filled the whole page before my eyes. It read, "Darling Pet Monkey." It went on to describe this creature and pictured was a small monkey that appeared to be about seven inches high perched atop some lucky person's hand. I had hoped for a monkey the size of Cheetah, but I had waited long enough and wasn't about to deny the revelation of God. Scanning the room to make sure there were no witnesses at the crime scene, I quickly tore the ad from the page. Furtively, I folded it up and quickly stuffed the holy parchment inconspicuously deep into the pocket of my pants. I felt some guilt on defacing Dr. Poulsen's magazine, but my misdeed was accomplishing a higher purpose. I was now on a mission from God, and was sure the good doctor would understand. 
 


That night I introduced the miracle to my parents, showing them the crumpled little ad. At first they tried to dissuade me with comments like, "You won't take care of it properly", "It'll tear up the house and climb the curtains", It'll bite you and you'll die from rabies!" I couldn't believe my ears, Oh such blasphemy. Woe unto you! Oh ye unclean! Ye cursed Gentiles, Heathens, and Unbelievers! How dare ye mock the plans of God and his promised deliverance of this most righteous monkey!


Well, my monkey mission wasn't going to be as easy as I had thought. Yet, I felt confident knowing who was on my side. After weeks of constant nagging and persistence, my parents realized how adamant I was about this monkey, and were finally converted. My mother, being more understanding of my childlike nature, filled out a check for $18.95, which seemed to me a large amount of money. I remember guarding it under my pillow through the night from would be thieves and robbers, and all else who would try to thwart my mission. The next morning I wrote the address from the bottom of the ad, onto an envelope. Clutching the pencil tightly, and with my tongue out the side of my mouth for extra stability, I took great care to ensure my handwriting was very legible. I placed my mother's fortune inside, affixing the stamp she'd given me on the corner, with a couple of extra licks to be sure, and then some tape to make extra sure it was good and stuck. I ran to the mailbox and placed it inside. Raising the red signal flag to full mast with a grand salute.  I was now on sentry duty, to be relieved only when the properly commissioned government authority came, and secured my dispatch safely within his bag. I paced back and forth in front of the mailbox, double checking its contents every half hour or so to make sure my letter was safe. In time came the trusted postal worker, relieving the tired mailbox of my harassment, and my tired behind from the curb.


According to the ad, I had to wait six whole weeks! Those six weeks were more torturous than I could even imagine hell to be, yet my dreams had been rekindled. The garden of my thoughts had been spread with the pungently sweet smelling fertilizer of hope. My monkey dreams were growing, overrunning my mind like weeds. At times the choking overgrowth of anxiety was too much for me to bear. The idea of getting that monkey had overtaken me now. I was a prisoner, willfully trapped within the overgrowth of my delightful monkey garden.  I was high and hooked.


At the height of its growing season, came the cure to my addiction, an herbicide you might say, in the devastating form of two measly little sentences.

That day, I ran out to meet the mailman, as I'd religiously done in the many days past, only to turn back to the house dejected after scanning the day's mail. This time it was different, for within this handful of letters was the poison parcel, poised and ready like a jungle cobra, to strike its venom deep into the heart of my wild little monkey, alive in garden of dreams. Realizing the letter was from the place I'd sent the check, and thinking it would tell me where to pick up my little pal, I dropped the rest of the mail to the ground as I hurried to tear it open. Inside was the returned check and a toxic slip of paper reading "Sorry, we have canceled all shipments at this time. Enclosed is your check in the amount of $18.95." 

 After all these years I still remember every toxic word verbatim. My hopes suddenly wilted, withered and browned, then began to crumble and fall all around my feet. There I stood amidst my garden of blowing leaves and dust, viewing with horror and disbelief the desolation. Tears streamed my face. This once fertile soil had now been plowed over into a barren wasteland of disappointment and despair. Somehow, I didn't feel sorry was an adequate apology for decimating the life hopes and dreams of an eight year old boy, and killing his best friend.


The following weeks I sank into deep depression and grief as I was forced to come to terms with the death of that beloved little monkey of my imagination. In time, I was about my usual activities, digging foxholes in the sandbox for protection from the Viet Cong, and scaring the fierce jungle cat up a tree with an onslaught of rubber bands. I even played with the girls again from time to time, and taught them how to make mud pies garnished with dead bugs.

As I look back at this time in my life, it's hard not to laugh at the whole affair, even though its culmination was a horribly devastating experience. I chuckle now at how I had allowed one silly little idea to overtake all my thoughts to the point of ruling my life. Even more amusing is the idea itself; I had actually thought I needed a monkey. How silly and absurd!


Yet, even now as I visit the zoo, I always end up spending the most time around the monkeys and apes. Watching them I become so entranced that I don't even mind the smell. In floods all the fun memories of my childhood monkey dreams. A smile sprouts from within until it blossoms across my face and I'm overtaken by it. Intoxicated I find myself once again, standing in the middle of my tangled little monkey garden. I wonder if I'm fully cured of my childhood addiction, and realize that somewhere beneath all the acquired civility of adulthood, amidst the dark green jungle foliage, lurks Tarzan Lord of the Jungle, with his faithful friend Cheetah!

Education for Education's Sake

While doing the daily things attendant to a stay at home parent, like scrubbing spilt milk and Cheerios off the landing of the stairway, and proceeding to scrub the entire stairway since I'd made a clean spot, it occurs to me so profoundly how seriously overqualified I am for this job.  As a person formally trained in Electrical Engineering and having worked in that profession for nine years, it sometimes pains me to not be utilizing my education, a thing that I paid so much to acquire... in time, attention, and money.

Like many people in this economy who are working either below or outside their education level, I have many moments where I question,  "What the hell am I doing this for?".  With me, fortunately, the answer is very obvious - my kids.  I am raising what I hope to be happy and successful children.  In this I feel my education, and the love of learning that it imbued me with, is serving me, and them, well.

Plus I realize that raising children can be an education in and of itself, starkly along very different lines than the cold hard logic of Engineering.  I think the trick is to apply your mind to whatever it is you are currently engaged in.  I am currently reading a book on parenting and child psychology.  My experience as a parent has spurred my interest in Social Psychology as well.  Take what life presents you and apply your mind to it. There is something to be valued and learned in every human endeavor.

The take home point is this - Education and knowledge will enrich your life far and beyond any monetary reward. It will enrich our society far and beyond the individual's ability to earn a buck. We should place equal, if not greater, emphasis on learning for learning's sake.  The benefits of educating a person go far and beyond the money that it puts into their pocketbook. In our world today (and likely so in times past) so much emphasis is placed on money.  The object of money drives our educational decisions and goals.  Prestige is an attraction point as well, but sadly prestige is also tied to money.  Some of our most lauded professions are also the top money generators.  If there is a degree that derives no applicable end point other than achieving that grand goal of generating money, that degree is considered a wasted effort.  Keeping the point of this essay in mind, consider that teachers, whom it can be argued do the most good for the most people, are also the worst paid and the some of the most poorly treated professionals, especially when you consider the level of education they operate at and have sacrificed to obtain, many even with Masters or Doctorate degrees.  A sad state of affairs if we really value education.

Money, or lack thereof, is also a great impediment to people who desire to obtain an education.  The rising cost of education is a huge problem and much discussed.  Universities have been turned over to the big business model with emphasis on the bottom line above the loftier goal of betterment of humanity...enter money once again.

Enter the Internet to the rescue.   I love the Internet!  It is such a force for good...or it can be.  Sadly it predominantly sinks to the LCD (lowest common denominator).  It is such a powerful force in learning and the exchange of information. I use it daily to research and learn things...I love learning and hope to do it till I die.

One Major Caution - "USE THE SOURCE LUKE!".  One thing that experience on the Internet should help you do is to cultivate a healthy skepticism. Be initially skeptical of information.  Be aware that corporations often sponsor sites and studies to promote them or their product....Again with the money.  Check the source(s) thoroughly. If people make wild claims without evidence, sound logic, or credible sources feel free to dismiss them and their ideas. People are biased and many have an agenda.  Research who is saying it and what/where they are getting their information from...also don't consult just one opinion or source...check at least three reliable sources.  The freedom of information also requires vetting of information too...once again life teaches us that there are no easy answers...but it is worth the effort if you hope to acquire solid information for your questions.


I imagine a day when people will be able to get much of their education via the Internet, in a very cost effective and maybe even a free way.  The trick is to get people to use this wonderful tool for good and useful purposes...rather than just to titillate their senses.  Sadly too many people tend to favor their animal brains (The limbic system with its attendant urges known as the 5 Fs - Fight, Flight, Feed, Forage, Fool Around-or better know as the Fword) over their upper brains (their cortex).  The dilemma we face in this information age is how to educate and motivate people to want to be educated, and teach people how to be critical and abstract thinkers with the ability to filter and vet information.

"Thinking is America’s national disability. I’m all for anything that provokes Americans to think." - Paul Craig Roberts. 

Viva la revolucion!  Viva la Internet!  Up with people!  Knowledge is Power.  A love of learning and gaining knowledge will bless our lives and the lives of others...keep learning and value your education for education's sake whatever you may be doing presently.  Try to apply your mind to it.  There are lessons to be learned in almost anything.

Well, that's all for now...time to go wetvac barf off the couch...my 2 year old is sick today.



Thursday, February 21, 2013

Managing Mood Without Drugs



.....Simple and natural solutions that the drug industry does not push, nor want you to know or do.

Certain times of year (usually Spring turning to Summer or Fall going to Winter) are hard for many people who experience depression (or mania) ... it is generally a high point for depressive episodes.  For people feeling depressed right now, or who have a history of depression, and who may also have a strong aversion to taking drugs, or bad experiences with such, I offer the following things which can be done to manage depression without the use of medication, or along with your medication. These things can be done by anyone to improve their overall mood and health, depressed or not.

Be aware that taking a pill every day is much easier than the effort required to do these things, but the following have been shown to be highly therapeutic, and when followed trump pills hands down, with NO SIDE EFFECTS ... except for happiness and an improved outlook.  I am no psychiatrist.  I am Bi-polar, well managed I might add. The information here comes from my own research and experience in trying to manage and overcome my own depression and mania - hopefully it will help others too.  

Keep in mind that all of these things below can be done in conjunction with medication ... it is not a case of either-or. 

If you are currently on medication please continue it.  If you desire to wean yourself off your medication please discuss this decision and these methods with your doctor, and do so under their care. Some antidepressants/antipsychotics cannot just be stopped cold turkey without adverse reactions, and rebounds.  

Realize that the medical profession has a huge predisposition to prescription. Psychology (counseling and therapy) is somewhat a dying art, in favor of science: Psychiatry, which is basically plying drugs in trying to find the "right" chemical cocktail. Some physicians may not be cool with you NOT taking drugs given your situation, or given theirs.  Pay attention to their advice, especially if you're in an extreme place where your judgement is not clear (depression or mania).  If you're seeing a psychiatrist, it's a pretty safe bet that your judgment or something surrounding your head-space is off in some degree.  No matter how much we stigmatize mental illness, there is nothing wrong with seeing a Psychiatrist, or seeking mental health and wellness.  If you ask me, everyone is mentally ill, in one shape or form (or many). Some people are just mentally ill in socially acceptable and functional ways.

1. Exercise: Exercise daily at least 30 minutes. If possible get outdoors in the sunshine and fresh air (hard to do sometimes with an inversion or bad weather). Do anything active, especially if you enjoy it. This should be something that elevates your heart rate and gets the blood moving.  Extensive research shows that the increased blood flow to the brain which is achieved during exercise can improve brain function, memory, and stave off Alzheimer's.

Exercise and Alzheimer's: http://phys.org/news205430929.html

Exercise and Mood: http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Exercise and Memory: http://www.memory-improvement-tips.com/exercise.html

It's interesting that something as simple as exercise is such a common and effective solution to many of the health problems people experience today, not just those of the mind. There is truly a mind-body connection. This is why Exercise tops off my list.  The rest are somewhat random.

2. Positive Self Affirmation: Watch your inner dialogue closely (the peanut gallery).  Cut short thoughts which are negative, and while acknowledging problems and issues, try to find the good things in yourself, the situation, and in others.  PMA = Positive Mental Attitude.  If you run, cycle, or otherwise exercise, write yourself a self affirming cadence, much like they use in the military for training cadets to love the Armed Forces.  "I am great oh yes I am...I eat meat and I love spam...I love to sing I love to run, I go running just for fun!"   If you are embarrassed to sing it out loud, sing it in your head.  Whatever, make it reinforcing to you and your desired self and behaviors.  Fake it till you make it.  If you tell yourself something long enough you will believe it and it becomes part of you.  It becomes your story. Dare to tell yourself a different story, or look at the story anew.  Whatever you believe, believe first and foremost in you.  Don't be reluctant to congratulate yourself, for even small successes and accomplishments.  See also Mindfulness (i.e. Google it).

3. Omega-3: Take a high dose of an omega-3 suppliment daily. Studies have shown a good therapeutic effect of Omega-3 Oil on mood.  I take 3 grams a day (three 1000mg pills), but your effective dose may vary.   The great thing about this is that since it is a food you cannot overdose on it (it's just fish oil).  A study has shown a few adverse effects of high doses but consider the source of that study (It is my opinion that the FDA is in bed with big pharma - google that if interested). Find a good source with high levels of EPA and DHA, also be aware that Mercury levels can be a problem in low quality sources. I came by this information by reading The Omega-3 Connection http://www.amazon.com/The-Omega-3-Connection-Groundbreaking-Anti-depression/dp/0684871386,

But there is a lot of information online,  http://en.wikipedia.org/wiki/Omega-3_fatty_acid 

4. Gratitude-Appreciation: Make a list, mental or physical, of the things for which you are grateful.  Refer to this list as a daily ritual.  Each day try to mentally add one thing after reading the list ... this can be something as mundane as appreciating the fact that you have running water, or paper to write on - compare your current situation with the thousands of years of human history and suffering and appreciate your place in time. There are many things you experience every day that are a blessing and a joy, and you are so acclimated to the comfort that you miss the intrinsic joy, or at least the appreciation that you should be feeling. Our minds are differential engines, state machines that are constantly comparing and evaluating things. Practicing gratitude and appreciation helps you acknowledge that things are pretty darn good, and could be a lot worse. Tape this list in a location you see every day - like by the mirror where you brush your teeth.  Also, try to find one thing each day you look forward to ... even if it's something so simple as eating dinner with your family or hugging your kid/spouse.

5. UV Light: Daily exposure to full spectrum ultra-violet light can greatly improve your mood.  I try to get at least 30 minutes a day. This can be a UV light panel set up by your computer, or where you like to read (I read in front of a window with southern exposure almost every day).  This can also be done in conjunction with your daily exercise ... if you have a treadmill, setup an ultraviolet (full spectrum) light source by it while you walk or run.  If you can get out in the sunshine, do it.  This is also know as Seasonal Affective Disorder - SAD.  I have a theory that it is a residual evolutionary hibernation mechanism to which some people are more sensitive, shutting down as the daylight hours decrease.
http://en.wikipedia.org/wiki/Seasonal_affective_disorder

6. Diet: A diet high in nutrients and fiber is very beneficial.  Avoid eating high calorie-low nutrient foods on a regular basis - sadly this describes most fast food, and most American's diet.  This diet will almost certainly mess you up in more ways than just your mood. Try to eat foods in their whole and unprocessed state, even if it's just an apple or a carrot a day.  Look for natural foods which are rich in color - this usually indicates high nutrient content.  Try to eat a diversely decorated salad with lots of different greens routinely, or if not that at least a few vegetables every day. Snack on a stalk of Celery or a Carrot.  Grind flax seed and sprinkle it liberally over your Oatmeal, yogurt, or in your morning protein shake (Flax Seed is a natural precursor to Omega-3 production in the body).  Hydration is also important to nutrition and proper metabolism. Drink water - not soda or "energy" drinks.  Actively be aware of your sugar intake and avoid too much sugar (sugar crash among other harmful effects).  Processed sugar is ubiquitous in our foods, and can put you on a sugar cycle of high and low energy states that are easily mistaken for mood.  There are all kinds of good things to eat and drink - This is one more thing to be thankful for and take note of as advised in step 4, that you enjoy such a plentiful and varied choice of food - enjoy that variety, and ditch or highly limit the addictive stuff.

7. Vitamin D: Studies have shown that Vitamin D deficiencies can effect mood.   I take a daily dose of 1000 I.U.  This goes along with points 5 and 6.  http://www.livestrong.com/article/511578-does-vitamin-d-affect-your-moods/

8. Smile Therapy: Practice forcing a smile for a prolonged period each day - The Pencil Trick - place a pencil between your teeth and do not let your lips touch it. This forces a smile that can be maintained for a long period of time.  The following video by Dr. Lynn Johnson contains some really good information about this therapy: http://www.youtube.com/watch?v=LmNDwFmsFmo  When you smile in daily experiences, try to make that smile as genuine as possible, smile from the heart.  This is known as the Duchenne Smile.  If you have the ability, look at yourself in the mirror for a prolonged period of time and find your happy place - see how your face changes.  Try to find a genuine mind and body connection between your facial expression and your happiness - this is also a Duchenne smile and it involves all the related muscles in your face and around your eyes. aka micro-expressions.  You are transmitting this signal daily to others and it definitely affects how they treat you and see you. We (our brains) are highly skilled at reading people's faces and are tuned in to these micro-expressions.  Tune yourself :)

9. CBT - Cognitive Behavioral Therapy:  This is a very broad and deep subject.  I personally feel that once learned it can be practiced independently from a Psychiatrist.  I have never had CBT. All the psychiatrists I've seen only felt the need to prescribe me medication, and never anti-depressants, and never therapy.  The adage about hammers and nails comes to mind.  I have researched CBT on my own and applied the principles to my own behavior and thinking.  In a nutshell, the approach seeks to examine and root out thinking errors - bad thinking and rationale that lead to bad behavior and mental anguish.  It is a very effective therapy.  If you see a psychiatrist/psychologist, request that they practice this with you if they are so trained.  This practice has a lot of commonality with mindfulness and meditation (See 2 and 15). http://en.wikipedia.org/wiki/Cognitive_behavioral_therapy

10. Laugh: Learn to laugh at yourself and others.  Lighten up - cut yourself some slack.  Do not blame yourself for being sad. Don't label yourself as an inherently sad person.  Label yourself as a happy person who loves humor and laughing and being happy, that is sometimes sad, and for good reasons.  Don't expect that you will always be happy, and don't frame unhappiness as personal failure.  See sadness and disappointment as a natural part of life, not a personal defect.  Recognize situational factors for your sadness that are external, and look for positive ways to deal with, think about, and overcome these situations. Realize that there may be genetic physiological reasons for your condition, and that this is just something you must learn to manage.  Engage with people who make you laugh and feel good about yourself, and treasure these relationships.  Read the comics. Find a Joke-of -the-Day.  Look for things which lighten your mood and make you laugh and smile.  Dare to be happy - dare to be stupid. :)  A good laugh session can do wonders for your mood - rent and watch a video of your favorite comedian or a funny movie. If you're so inclined I hear there's Something about Merry...that is if you wanna. :)

11 - Low-T:  If you are a man of increasing years you may be suffering from Low Testosterone.  There is a strong link between mood and motivation and testosterone levels. The good news is that many of the behaviors listed here can be effective in treating Low-T WITHOUT the use of topical testosterone, which is expensive and creates its own problems (short circuits the body's natural T production and shrinks your nuggets).  Exercise and diet can be shown to naturally increase testosterone.  Zinc is important in testosterone production. There are specific foods which have natural testosterone increasing effects - like oysters and celery, among others.  http://lowtestosteronesymptoms.org/natural-testosterone-foods/

12 - Overweight: There is a strong correlation between being overweight and being depressed.  Again, many of the things suggested here can also be effective at managing your weight.  The phrase "Fat & Happy" is just a cover up. Most people who are fat are not really happy.  The reasons can be shown to be both mental (body image) and physical (body function). Reducing and managing your weight is one of the best things you can do for your mood and happiness.

13 - Music and Dance: Physical movement to music that you really enjoy is therapeutic.  Even if it's bobbing your head to your favorite song while you drive - DO IT. Sing it out!  Enjoy music with abandon.  Listen to energetic and uplifting music, from classical, jazz, to pop or hip-hop -doesn't matter, whatever you enjoy.  Just waving your arms like a conductor to a rousing classical piece will make you feel better.  Physical movement and activities get you in touch with your body and out of your head. Done in conjunction with music it can't be beat! (especially with a good beat).  Sign up for an aerobics class or any other class that involves movement and music. They're a perfect fit for this activity, and you also get to be out and around other people.

14. Sleep: Sleep deprivation can contribute seriously to a person's mood.  Many times crankiness or irritability can be directly linked to just being tired.  Establish a regular routine with your sleep. Go to bed at the same time every night.  Make sure you are getting enough sleep. An ongoing pattern not getting the required amount of sleep can be a major contributing cause of weight gain, grumpiness, and irritability.  Sleep apnea may also be contributing to your depression. (losing weight can reduce apnea).  There is much information about how to establish good sleep habits online - just Google "Practice Good Sleeping Habits" or the like. There's a wealth of good information on this topic.  If you have trouble relaxing and unwinding to the point of being able to sleep, might I recommend a good indica, if you live where that can be legally prescribed. ;)

15. Meditation/Body Connection: Sometimes when I'm all wound up and hypo-manic, the best way to turn it off is of course sleep, but for obvious reasons that often fails.  For this mind state calming meditation, or yoga, or anything that gets you in touch with your body is beneficial. A massage is great for calming your mind and getting you "in touch" with your body, especially when paired with soothing music.  Physical activity each day, along with taking time to center and calm your mind can help you calm the stress, the anxiety, or the hypo-mania (excitement) enough to get a good night's sleep.  


16. ROUTINE ... ROUTINE, ROUTINE, ROUTINE: All of the above conditions and behaviors involve establishing and following a routine, a pattern of behavior.  People with Bi-polar disorder (I don't know about those with just depressive disorder) are characterized by a general disability toward following a routine, and consistency in general.  This is my observance and opinion, but when sharing this with my doctor she emphatically agreed that this is often the case.   The more you can establish a daily routine, the better.  Start off small and do what you can right now.  You don't have to do everything in this list. Pick the ones you feel would be most beneficial to your situation. If you learn to organize your thoughts and your immediate world circumstances you will be better equipped to handle it. 

When a person is depressed their motivation is generally very low.  This creates a catch-22 situation. It's very hard to act your way out of a depressive episode when that very depression severely reduces your desire to act.  Do what you can.  As you do things you want to accomplish, these little successes can be tremendous for lifting your mood and self esteem.

ROUTINE, ROUTINE.  ROUTINE can be your DREAM.


Arm yourself with information. 
Here are two other blogs related to mood and thinking

Word Traps < -- > Thinking Traps

Manic Me - Managing Mania



I wish you peace, love, and happiness.