...and one step back

The hallmark of having generalized anxiety disorder and panic disorder with agoraphobia (in my experience anyway) is that I take two steps forward in my recovery progress, and when I experience a perceived setback in my recovery. it hits hard. Even though I know I'm not back at Square One (i.e. January and being afraid to leave the house and speak to anyone), setback rattle my core in a way I can't articulate and perhaps it's something that only an anxiety sufferer will fully understand. Note: experiencing moderate levels of stress, even for an extended time period, is not the same thing as having a chronic anxiety and panic disorder. It doesn't define me as a person, but it's always been there in the background in one way or another since high school. For those that never read before..long story short is that I experienced a nervous breakdown shortly after Christmas. No one factor that led to it - just a lot of stress and change over the course of a three-year period. Heavy stuff. So for a while, I couldn't handle any stimuli, good or bad. Lost the butterfly feeling for things I once loved (good food, double dates with friends, family visits, etc). Still struggling with that to this day. But I found a job that is flexible enough to complement my recovery and I have an amazing support system and some very effective medicine that I do believe saved me. So functioning again, just experiencing the highs and lows that come with perceived victories and setbacks.

So last week, I had a great therapy appointment. I also spent 20 minutes on the phone setting up a life insurance policy for myself (ah, the joys of self-employment). Being that I was petrified of the phone and most human contact in January, huge victories. But I have a nasty habit of pushing myself just too far when I am on an upswing. So after getting off the phone with Metlife, I took a trip to Target (a store I finally felt comfortable in again with Mike) to buy some shopping list items, none of which were super essential. I knew going into the store that I was overwhelmed, but I couldn't just listen to my body and mind. I pushed myself. And set myself up to fail. And the past few days have been wracked with guilt over that. And guilt over not seeing my family or friends as much because I am just not ready. I went out this weekend and even set foot in the very Target store where my near-attack occurred. Victorious to the outside world. But I can't shake the fear that the breakdown I had and the setbacks that happen have ultimately changed me as a person.

No external factor is to blame for these feelings of self-loathing and guilt; I need to learn how to have self-compassion. But how does one do that? How do I give myself the grace I talked about in my last post? I am really all ears and open to suggestions, because this level of vulnerability is something I m very unaccustomed to. I firmly believe there's beauty in the breakdown (yep, a song lyric from Frou Frou's "Let Go," featured in the movie "Garden State") but the breakdown in itself and the subsequent recovery...well it's very hard. I find incredible difficulty in getting motivated to exercise, meditate and do the things that I know may help along with the medicine and therapy. And it's lonely. I miss my loved ones. I'm just not ready to be all "out there" yet like the Myers-Briggs ESTJ I used to be.

And I wish I knew how to love myself. Hopefully, all in good time.

-L

Easter weekend

So Easter weekend went so much better than I would've expected. Which is funny in a way...as someone with an anxiety disorder, it isn't naturally-occurring for me to anticipate positive outcomes. But I had a lovely three-day weekend with my partner in crime and a visit with my immediate family that was panic-free.

I even ate in front of them. When my anxiety is in its spiral-y, terrible stages, it affects my eating habits greatly...which is unfortunate given my innate, stereotypically Italian love of food. Ham, macaroni and cheese, cornbread...the whole nine. Best idea ever to have dinner catered by Boston Market. As a recovering agoraphobic, I worry about enough! So food wasn't a worry on Sunday. We laughed, talked and enjoyed one another's presence.

In the two days leading up to Easter, I also went out in public to a number of places on a holiday weekend and didn't pass out or die. Target, Jenny's Kuali restaurant (best Good Friday meatless dinner ever), Redner's, a friend's apartment to cat-sit and many other locales were visited. I still have setbacks or times of panic, but it's not as life-altering as it used to be. And that's the goal.

The anxiety and panic is essentially part of my makeup. I am never going to be one of those cool cats that listens to Steve Miller Band and wears patchouli. I am neurotic and anxious and I always have to plan ahead. I fret and anticipate and think a lot about my past, present AND future. I think a lot, period. But it doesn't kill me. And I'm feeling OK right now. And that, my friends, is a victory in itself.

-L

A taste of normal

I am more thankful than I can articulate into words, but I am going to try my darndest! I summoned up a TON of courage to get to my 15-minute monthly psychiatric appointment. I was panicky at first, but the Dr. is a wizard at keeping me in check and I made it through my THIRD psych visit without a hitch.

My meds seem to finally be in a good place. I have an anti-anxiety medicine that FINALLY seems to make me feel human and normal, and I'm only taking half of the dose my Dr. initially recommended. I won't name names with what I'm taking, but if you're ever interested, I am more than happy to disclose in a less public forum. I have also found an increase in magnesium to be incredibly beneficial, both through making an effort to eat magnesium rich foods and through taking a daily supplement.

I've gone out a little bit this week - just little things like Target, Subway, Giant, Trader Joes, etc. I wasn't always able to make it into the store (TJs can be really intimidating given that it's overcrowded 24/7) but just being in the parking lot felt enough for me during those times.

And I am making some strides in therapy and on my own. I am hoping to see people soon (when the time is right and I am ready)...as an ESTJ Myers-Briggs, the saddest part of this whole period of my life has been the loneliness/fear. I miss you all - tell me how you're doing. I love hearing what's going on in others' lives.

But we are talking victories here. And for the ones I've had, I am incredibly thankful to my support system and to God. Busy and productive week - lots of cooking, cleaning, Pinterest ideas coming to life to save us some money and we just signed on to live in our current apartment for six more months. The lease expired in June, but we wanted to give me more recoup time and us more time to find a really nice next home that we will love.

Good weather this week too....good weather=good vibes and thoughts. I'll take it.

-L

My old life

Going through a severe and debilitating episode of Generalized Anxiety Disorder/Panic Disorder/Agoraphobia has been a grief process of sorts in many ways for me. As I've said before, I was severely depressed in the year leading up until all of this. Apparently, I was a champ in putting on a good front - my parents, coworkers and friends pretty much had no idea and thought my breakdown came out of the blue. Only Mike and a couple of close confidants really knew the depth of it all, and even they didn't really know until now. To an outsider, things in my life were pretty good - working in the field of my choice, making enough money to live comfortably, two years into a committed and faithful partnership with a genuinely nice and good guy....good physical health. And my mental state could have been salvaged with therapy sooner had I known it would be this bad. And now I grieve the loss of that life - the one I picked apart all of the time because I was depressed and had no idea.

Last year was a big one. Switched jobs, lived in three different apartments (all dreadful in their own right), health issues with both pets, reunited with an estranged and very important family member and mended fences with some important relationships that had long been neglected for silly reasons. All good stuff right? Yet I didn't appreciate it. I was angry all of the time in the year before my breakdown. I was angry at myself for "letting myself go" and gaining weight - back in college, I could eat anything and my metabolism took care of it. I was angry at myself for financial decisions I made and wishing I knew then what I know now.

Others were on the receiving end too, but most didn't know it. I was angry with my partner because we hadn't yet figured out an effective way to communicate with one another and it was really hard to do so due to working opposite work shifts. I was angry at my family and they had no idea. Angry at my mom for being a smoker. I worry that I will lose her every day. Angry at my dad for not keeping up with routine physical appointments. Jealous of my brother as he went through his growth process from college student to working professional - he lives at home with my parents and also did so in his years at community college and as an intern before graduation. I spent my twenties doing everything in my power to distance myself from my seemingly boring hometown and the dead-end it was in regards to professional opportunities. Now I yearn for those years back and for more time with my family and loved ones as the reality of human mortality finally hit me. For the past two years, I secretly would fear each time I left my family's home that it would be the last time I saw them.

More and more, I see Facebook blow up with separations and divorces (including my own, for which I was still angry at myself and my ex-spouse for), family deaths and other hardships. Reminders of all the bad stuff, and seeing the marriages and babies that I don't have...nothing good comes of Facebook except an increased awareness of current events and the ability to communicate with those that are far away.

So, I grieve for many things. The life I had where I was able to push away my anxiety and still function normally. Maybe long-term it wasn't a good coping method, but I felt self-sufficient. I grieve that I can't get the time back with my parents that I could have had when I wasn't plagued with agoraphobia. I grieve the loss of my youth in a sense. I'm not especially vain and don't care about turning 30, but I will never get those movie nights at Cinema 6 with my high school friends or the $2 You-Call-It Wednesday night drinks at Shorty's Bar in Kutztown with my RA group again. I have never been able to live in the moment, to soak it in and enjoy it. To relish in it and not worry about what I did/will do wrong.

I hope that through this whole recovery process, I learn the art of mindfulness and truly can start to appreciate it all before it's too late.

-L-

A constant struggle

The past few days have been very, very difficult. Perhaps it's when I set high expectations for the days to come, and they don't go as anticipated....maybe that's when I start to feel unraveled and defeated.

This weekend, I pushed myself to go with Mike to my parents house for a nice Saturday lunch, complete with my favorite Chinese takeout from my hometown and my mom's homemade chocolate chip cookies. The morning was surprisingly good. Had a breakfast drink (I have myself in a routine of drinking Carnation Breakfast Essentials because it's good to have something in the AM, even if my appetite isn't raging.). Took a Xanax and kept the morning free of anything stressful. Even made some of my chamomile lavender tea for the road (I swear by it... it makes for a very serene morning). Packed my purse with my panic attack pack, so to speak - a soothing hot water bottle, lavender aromatherapy salve and my iPad loaded with Kindle library books. The first hour of the ride was difficult, but I understood why. For those that weren't aware of this, I hadn't been 10 minutes outside of Quakertown since Christmas. So seeing the big outside world for the first time in over two months was big.

Halfway through the ride, Mike craved an energy drink (God bless my partner for making the morning drive after working 4pm-midnight beforehand) and my thimble bladder couldn't take it. So we stop at a familiar service station off I-380N. Big mistake. Crowded bathroom=me twitching and hyperventilating until we were back on the road. Turns out that in the throes of fight-or-flight, ol' thimble bladder has a bigger capacity than I ever imagined. And this all set the tone for the visit.

I missed my parents so much up until this point (they're about two hours from where I live), and I spent most of the visit on the sofa laying with my water bottle and hating myself. I was too scared to move, scared that the panic wouldn't subside, not wanting to ruin the day or worry my family. Starving but so amped up that I could barely swallow my own saliva let alone the delicious food they arranged for me. Dreading the ride home and wishing immensely that we lived closer to my parents. Being so scared that even my own hometown doesn't feel "home" enough for me to feel safe.

A massive amount of guilt comes along with having an anxiety and panic disorder. Saturday and the days that have followed since have been one big self-hatred fest. Everyone around of me has been so proud that I got out and did what did. But all I can see sometimes is the failure, the loss of normalcy...remembering that at one point in my life, I was brave enough to graduate college and then go on to earn an M.Ed. Brave enough to be an "extreme couponer" of sorts and spend an entire day shopping for our household in search of the best deals. Brave enough to present to groups of 10-100 people and to enjoy it. Brave enough to enjoy my food without worrying how it will affect me. Brave period. I now hide in our small apartment and lean on Mike both physically and emotionally on my excursions out. Victories. Two steps forward.  Followed by a false sense of defeating the disorder, then setback, guilt, another step back...and so it goes. And so it goes.

I firmly believe I was depressed for about a year or more leading up to my breakdown, but to change this much as a person seemingly overnight? I have never felt the rug be pulled out from under my already-unsteady feet that much in all my life. I am grieving the death of who I thought I was and he grief process is not neat or tidy in any way,

Is this negative self-talk toxic to my recovery? Absolutely. Do I know that I'll have an upswing and come out of this dark period to a less dark place? Yes, but it won't be what it was before my breakdown. I have a lot of work to do to get there. I hate that. Even on my "good" days I'm not good.

Two steps forward and one back, or is it the other way around? Not sure tonight.

-L-

finding peace in the dark

Don't let the post title fool you - dark is meant literally and is not a metaphor for where I am at emotionally.

When I am at my most panicky (anticipating an outing or thinking about a stressor), it's hard to prevent myself from spiraling into a panic attack. One of the things I am learning in therapy is how to listen to the voices in my head that I trust and to give the voices I don't trust less stage time. So I'll share with you some of the things that I trust in today:

• I trust that my partner loves me wholly and will be there in sickness and in health.
• I trust that my family and good friends love me and will be there for me through this journey and afterwards when I come out on the other side. 
• I trust that the things I used to do before my breakdown (that never caused me stress or pain before) are safe and that I will re-learn how to do these things with ease little by little. 
• I trust that I can overcome this and that it will take some time. 

When reminding myself of all these things doesn't work, I have medicine to help. Or, the smell of lavender in a dark room is calming. I am actually typing this from the comfort of my pitch-black living room lit only by the TV. Being in the dark is soothing - it makes the world seem a little bit smaller and allows me to recuperate from the day's events. Also, having a hot water bottle or heat pad nearby can be very soothing to muscles that ache from being tense all day.

So I keep on getting out there and working on my recovery-but it's nice to know I have this sanctuary to retreat to at the end of a tiring day.

-L-

battling those bad thoughts

In spite of having a difficult past few days, I think I am very slowly realizing how toxic it is to worry about things in the future that I can do nothing about today. I have always been a "planner" and try my best to make sure I am as prepared as possible for anything that may pop up in the future. While in many workplaces and in the mindsets of the more scatterbrained, this may be looked upon as a positive attribute, I think it's also one of my flaws.

Worrying about what a mess I'll be in my next therapy visit doesn't help me five days before the visit. Worrying about my parents' health and aging now doesn't help them to be any healthier and it's not something I can control. The negative "what-ifs" have become poison to my recovery and I am working very hard to re-route my ways of thinking and to be kinder to myself.

I write this today from a clear mindset, but I know that in battling my disorder all of this may not be easily remembered while in the throes of a panic attack. Hopefully if things are darker at any point in the near future, I'll have the sense to look back at this entry to remind myself of this revelation.

I am working to get better because I miss walks outside. I miss being able to go shopping with ease. I miss seeing friends and family. These things may not come back to me easily or overnight, but I am determined to learn how to manage and live with the negativity (and not bottle it inside) so that I am able to get back to the good stuff  =)

Setbacks when recovering from anxiety...apparently they're inevitable

Today's been a bad day. I'm not gonna lie. Over the past couple of days, I feel as though I've taken the "one step back" in my philosophy that me recovering from this means I'll take two steps forward, one step back as I go. The good news is that means I am always moving forward. But lemme tell you, those back-steps are agonizing.

I had a really awful panic attack at home today. I had hoped to go out alone today as I had yesterday (small trip to Target all by myself and I didn't die=small victory), but the memory of how scared I was in Target made me all the more apprehensive to get back out there today without company. And I have two doctor's appointments this week that I am very afraid of panicking at.

I know in the long run I need these doctors to help me get better, but it doesn't make overcoming the hurdles any less scary. Or experiencing the setbacks any less heartbreaking. It's infuriating and very scary to not be able to operate at full capacity like I once was (or thought I was) before this all came to a head.

I gotta say though, the way things were before did me no good - just going through the motions, putting on a happy face and not telling my loved ones how overwhelmed I felt. So that is improvement in itself.  Through all of this, I am really discovering what I want out of life  and that is a good thing.

Please keep the good vibes, prayers and encouragement coming - I really need it and continue to thank you all each night I pray and thank God for my support system. I have received support from some of the most unlikely sources and it's been truly humbling. And I pray for you all as well.

-L-

Focusing on the important things

Since late December, I've been spending a LOT of time in our apartment thinking. Some of my thinking, as a product of my depression, is irrational and heartbreaking. But when logic rears it's much-desired head and I'm able to think clearly as "me" I've been thinking about what's really important to me.

It's literally been years since I focused on what's really important in life. I've been so busy shopping, making to-do lists, focusing on my five-year plan, obsessing about my career...and ignoring the signs that I was very unhappy and scared. And ignoring the things that matter the most.

One thing I value more now than I ever have is time with family. This past holiday season (pre-breakdown, of course) was wonderful in that I got to spend time with my family and Mike's family in abundance. The weeks leading up to my breakdown were great with regards to my personal life because of all the family/friend togetherness. I think of that as I slowly push myself to re-enter the world.

One of the saddest aspects of depression/anxiety is that it can be a very lonely and isolating illness. My agoraphobic tendencies as of recently have made it so that I haven't seen much of my family and friends. When folks find out you're ailing, they check in on you regularly. Since progress overcoming depression and anxiety can be slow and shaky, their lives inevitably go on at a speed that's faster than your recovery. This is no one's fault and it just makes me want to try harder to get better and to rejoin society.

Hoping that the warmer weather comes soon so that I have one more reason to come out from the dark.

Trying to make sense of my anxiety

I think one of the most frustrating parts of coping with depression and anxiety/panic is that I continually try to make sense of it all. I try to figure out what situations, which people, which circumstances serve as triggers and them avoid them. Though as time goes on, my world becomes smaller and smaller and before I know it the illness consumes me. And the symptoms of my anxiety are sometimes very standard, but other times are abnormal and not as common. Cue more panic.

This is no way to live. And I know that. It doesn't make the recovery process any easier to partake in, but it does make the process more essential. So I push myself to do what I need to do in order to get on the road to being my new and improved self. And I allow myself to relinquish control when it's necessary, rather than worrying about and trying to control every little thing. And I allow myself to fail. And celebrate the small victories (today's being a trip to the Post Office).

I also have to remind myself that what I can control I need to develop confidence in. For example, if I know I turned off the stove, I need to have confidence in knowing that rather than checking 20 times to verify what I already know to be true.

This journey is teaching me that I really am safe and competent - a big aspect of suffering through anxiety and panic attacks is that one does not feel safe or in control of her environment. That feeling of being out of control is terrifying. I am learning what I can control and what I can't (the thoughts and actions of others, the environment, etc.) This doesn't mean I've mastered what I can control but it does provide me with a starting point for what I need to work on.

It's hard to see the light at the end of the tunnel, but I'm slowly learning to let a little bit of sun in.

-L-

The Blog for Mental Health 2014 Pledge

“I pledge my commitment to the Blog for Mental Health 2014 Project. I will blog about mental health topics not only for myself, but for others. By displaying this badge, I show my pride, dedication, and acceptance for mental health. I use this to promote mental health education in the struggle to erase stigma.”




As difficult as it is for me to "come out" with regards to what I'm dealing with, I hope that this blog helps provide folks dealing with anxiety disorders some relief in knowing that others out in the world suffer from the same affliction and symptoms. I use the term relief loosely, as I know firsthand how pervasive and all-encompassing it can be to live with an anxiety disorder. Some of what I've been dealing with since my breakdown has been downright debilitating (panic attacks, hard to breathe, agoraphobic symptoms). It's hard to imagine a light at the end of the tunnel when this illness prevents the sufferer from working, socializing and going about a normal daily life. I will say that since I started using my current antidepressant, I have slowly found myself able to return to some normal activities. But it's still an uphill battle - I know in my heart of hearts that it will all be OK at some point and it does get better. I know it's entirely possible that in three months, I'll be in much better shape. Still, it's a constant battle with the anxiety/negativity in my head. And that definitely wears on even the strongest person.

Even so, I will continue my trend of reflecting on the positives that have come from my battle with anxiety and panic. I have suffered from some form of this illness for years (my memories of having OCD tendencies date as far back as third grade). It's typically just a mild part of my life that I thought I was able to manage well, but I have experienced moderate episodes in my past that typically happened around stressful periods or times of massive change (graduation from high school, graduation from college, start of grad school coinciding with the end of my longest-term relationship to date, etc.) This is the worst episode I've experienced yet, and why I believe it happened will be detailed in a later post, most likely after continued therapy.

Minimalism and lack of vanity in the face of anxiety

One of the hardest things for me to do is focus on the positive things that have come from the state of distress I've been in lately.

I have experienced small victories throughout all of this. Being able to go out in public bravely, cleaning the house, cooking dinner, maintaining contact with those close to me...all victories when you're feeling panic/anxiousness/agoraphobia, believe it or not.

I experience the "two steps forward, one step back" phenomenon. Which is positive because it means I'm moving forward, but the steps back are crushing blows when all you want is to feel better and to feel "normal."

But I will say this: my breakdown has shown me that vanity is not a feeling I want to have any more. Prior to this, I was hating on myself for being the heaviest I've ever been, always had to do my hair before I left the house (and it had to be perfect), and felt the need to have certain brands/styles of clothing in order to feel pretty/accepted by society. No more of that. I have grown to appreciate what I do have in terms of material items, I've stopped caring what others think of me looks-wise (I just need to start caring a little more than the total apathy that's present lately), and I have been working to minimize some of my personal belongings.

While it's been easy to do an early Spring Cleaning in the physical world, the cleaning that my mind needs to undergo is not as simple.