Mental Health & The Impact of Change

Hey y'all! In light of recent events in my life (selling house, moving to a new state, getting ready to move into a new home), I've noticed how much of an impact change has on mental health. I just wanted to chat about that today, talk about what's going on with me personally, and some tips and tricks to coping that I've been utilizing. 

Going through all of this change has really hit me and my mental health hard. My anxiety is definitely up and borderline through the roof. I've been worrying and stressing about everything in the world. I've had to work myself out of several panic attacks. My panic attack symptoms have been clammy skin, heart racing, breathing shallow, extreme nausea, and dissociation. I'll tell you right now what helps dodge a panic attack for me. 

What I Do At the Onset of A Panic Attack

1. I start my deep breathing exercises to get more oxygen in me. Breathe in for 4 seconds, hold for 3, breathe out slowly. Repeat until you feel your heart calming down. 

2. I distract myself with sounds and sights. I turn on the t.v., put on music, stuff that I like and will grab my attention. I prefer reality t.v. because when I see someone else's life and drama, I forget about my own problems lol. 

3. I use essential oils, particularly peppermint. It kind of snaps your brain out of distress, at least for me it does. I'll either just sniff a bottle of it, or rub some on my wrist to smell. 

4. If I'm super nauseous, I'll have toast or a PB&J, the bread and peanut butter helps settle and calm my stomach. Mint tea could be helpful as well! 

5. I try to verbalize how I'm feeling and that I'm having a panic attack. My family is so supportive and helpful, they'll help calm me down by assuring everything is alright and that I'm safe. I highly recommend having at least one person in your life that you can go to, call, or text at the onset of a panic attack and that they can help you through it. 

Other symptoms I've been dealing with: my depression is back. Certain situations have been really hard since moving (I'll talk about this in another post) and I've slipped back into my depression. The weather hasn't been helping either. So, I've been eating a lot more, sleeping a lot more, and just down about everything. 

My hallucinations have been acting up as well. Not so much visually, but auditory. I've been hearing constant muttering conversations all around in my head, which is very distracting, especially when I'm trying to sleep. One voice has been repeating various words that people say in reality around me. I've been hallucinating smells, such as smoke which makes me paranoid about a fire in the hotel. I've been super paranoid about everything and have been a bit delusional about using my cell phone because I feel like I'm being heard and watched on it. My agoraphobic tendencies are coming back, making me scared of the outside world and not wanting to leave my hotel rooms. So what have I been doing to deal with all of these symptoms? Here's a list:

1. With depression, I give myself grace and take it easy. My energy is so low, basically non existent, so that's all I CAN do. I read positive affirmations to help me love myself even in dark times. And I let myself get the sleep I crave. I'm trying to work on not indulging in food so much, but it's very hard. I also have a special Seasonal Depression light that I use to color by; it really helps in overcast weather. 

2. With my auditory hallucinations, I'll double check with people around me if they heard what I heard. It helps ground me in reality. I'll turn on the t.v. or music to drown out the voices sometimes. And I try to make a joke of it instead of being scared by it. I also tell my family what I'm hearing so they stay updated and can help me if I get too detached from reality. 

3. With my paranoia, I've been taking little breaks from my phone, telling my family what I'm paranoid about so they can helps with my fears. 

4. With my delusions, again, I tell my family about them so they can assure me what's real and what's not. 

5. With my agoraphobic tendencies, I force myself out of my hotel room once a day after I give myself a pep talk. I try to make it fun, like I'll get a soda or treat while I'm out. When I come back, I can go do whatever I want because I accomplished leaving for the day. I know if you have severe agoraphobia that this will be impossible to do, so don't beat yourself up about it. 

So, yes, with change, most people with mental illness will have an increase in symptoms (at least in my experience). Be prepared, but don't be scared. The symptoms will probably subside as you get used to the change. Try to carve out a safe space to be in during this time, a sanctuary if you will to escape to when it's all too much. If your symptoms don't subside, please tell family and your mental health team. Therapy and medications might have to be adjusted to help you and that's okay!

I hope this helps anyone out there struggling with change and mental illness. Please know you're not alone and that I'm sending you love and a big hug! We will get through this! Take care of yourselves, give yourself grace, and I'll talk to you soon!

Alette