Month: June 2023

Winning the Battle Against Depression: Tips and Strategies

by Amy Gamble, posted in Bipolar Disorder, Depression, Mental Illness, Recovery, Uncategorized

My First Battle with Depression

My first introduction to the depression doldrums came when I was about 14 years old. I remember having a difficult time getting out of bed, feeling really sad and having zero motivation to want to do anything. It seems what caused my depression is less relevant now than how I managed to overcome it. Because when we struggle with depression that’s what we have to do – fight.

From that moment of being a teenager and well into my adulthood, I had many depressive episodes. Some lasted longer than others, but they were all brutal. Those episodes made me a shadow of myself. They left me feeling empty, despondent and sometimes very cynical. I wrote about my experience with depression in a blog post called, “I am depression.”

Persronal Medicine Coaching

Since those years, I’ve come to learn multiple strategies for battling depression. I’m going to share what has worked for me over the years. I also have learned tips and strategies for helping others manage depression from my training as a Personal Medicine Coach. A Certified Personal Medicine Coach is an expert in supporting people as they discover and use Personal Medicine in their recovery.

Personal Medicine supports recovery-oriented practice, is evidence-based and has been shown to increase activation which leads to more robust health outcomes. The practice of Personal Medicine meets SAMHSA’s criteria for recovery-based practice and the core competencies of peer support.

In my experience as a Personal Medicine Coach and in my experience as someone who has faced off with depression on numerous occasions, I’ve found the following strategies to be very helpful.

Tips and Strategies to Deal with depression

1. Seek professional help – Consider seeking help from a therapist or psychiatrist for counseling or medication. It’s much easier to stay on top of depression, if you treat it early. If you’ve been struggling with symptoms for more than two weeks, think about seeking out some help. If you don’t see a psychiatrist, you can start with your primary care physician. The longer you wait the more difficult the healing journey will become.

2. Talk to someone – Talking to someone you trust, such as a friend or family member, can help you cope and make you feel less alone. If you are feeling severely depressed, do not hesitate to contact a crisis helpline. 988 is the suicide crisis hotline in the United States.

3. Practice self-care – Get enough sleep, eat healthy foods, and exercise regularly. Participate in activities that you enjoy or that make you feel good. Even though it can be so incredibly difficult to get out of bed and attempt to exercise, it’s one of the best ways to fight back against depression.

As for eating healthy foods, that’s always been one of my warning signs for a depressive episode – I’d get drawn to eating candy and sweets in my attempt to improve my mood. This always left me with a 15-20 pound weight gain at the end of a depressive episode. Now, I attempt to catch the symptoms early and try to stay away from the things that I know are not good for me.

4. Reframe negative thoughts – Try to question or challenge negative thoughts that come to mind, focusing on facts rather than assumptions or judgments. This is far easier said than done. Getting negative is also one of my warning signs that something isn’t quite right, as I’m usually a positive person. Changes in the way we think are a part of living with the symptoms of mental illness. Being aware of our thoughts can help us guard against the negative spiral that can happen from depression.

5. Make a routine and stick to it – Establishing a routine can help create structure and stability in your life, which can be particularly helpful for those who find themselves feeling unmotivated or lost.

6. Surround yourself with positivity – Spend time with people who uplift you, and consider engaging in activities that help you feel good. When you feel depressed no one wants to spend time with others who are feeling good. Sometimes being around other people uplifts me and other times it makes me feel bad that I didn’t feel good. But I do know isolation makes depression worse. Finding people who accept me for whatever mood I’m in and help uplift my spirits is helpful.

7. Seek support from others with similar experiences – Join a support group or online community that understands what you are going through. The Depression Bipolar Support Alliance is an excellent organization that provides supports groups at no cost.

Experiences with depression are unique

It is essential to recognize that each individual’s experience with depression is unique, and what works for one person may not work for another. If you are struggling with depression, setting up a support system and seeking help, and working with your health care provider are good steps towards finding relief. 

Best of luck in your battle with depression! Remember: depression doesn’t last forever, things will get better and you won’t always feel bad. Never give up the fight!

Amy Gamble

Author – Olympian – Activist

Author and Olympian

Amy Gamble

Amy Gamble is a National Award winning Mental Health Advocate. She’s taught hundreds of hours of classes in Mental Health First Aid and has been a sought after speaker on topics related to mental health.

www.amy-gamble.com

Beyond the Label: Seeing the Person Behind the Mental Illness

by Amy Gamble, posted in Uncategorized

When I started blogging in 2014, I was on a mission to help eliminate the mental illness stigma. At the time, I thought educating people about mental illness would help them to see how common it was and perhaps create a better understanding. I’ve since learned it is not statistics and information that eliminates stigma. It is learning and knowing someone who lives with mental illness that changes perceptions.

I thought for a while that stigma was not as much a problem as it once was. Then, most recently I learned from counselors and others stigma is still very much an issue when it comes to mental health. I guess since I’ve been emerged in self-disclosure and have been studying many people’s stories of mental illness for years, I thought there was much less stigma today. 

Then, I remembered when I had a couple of minor set-backs how people who were mental health advocates reacted to me. They said some things that were very hurtful and they treated me differently. So, I thought, “If people who claim to be mental health advocates are treating me differently, what might the average person think?”

There’s so much misunderstanding and blaming when it comes to experiencing symptoms of mental illness. With all the information readily available, people still want to point a finger at the person with mental illness for their symptoms. Would they blame someone who has cancer for their disease? I doubt it, unless they’re just a horrible human being.

I digress.

Anyhow, according to stigma expert and psychologist Dr. Patrick Corrigan, the only way to combat stigma effectively is for people who live with mental illness to come out of the closet in similar ways as people have done in the LGBTQ community. Because people were willing to take the risk and share who they were, it has successfully changed public perceptions and helped move the needle on discrimination and stereotypes.

It makes sense if we know someone who lives with mental illness we may not have such disdain for people who suffer. Then again, I’ve known many people and I’ve still been looked at in different ways. But I think it’s much harder to ignore the fact that I’ve been able to recover. When I’m standing in a room full of people or on in a meeting on a Zoom call sharing my story, I’ve successfully humanized being a person living with a serious mental illness.

I know intellectually it’s not my fault I have bipolar disorder and PTSD that’s in remission. I inherited bipolar disorder and PTSD was caused by other people. I could stay stuck in thinking “life isn’t fair,” or I can continue to share my story and experiences in hopes that it may help someone else. I choose to do the later.

There are so many people who live with mental illness who don’t have the opportunity to have a voice. They may choose not to want to self-disclose and that’s perfectly understandable. There are some who are not well enough to speak for themselves. 

I’m writing this blog post to a give a voice to the person who doesn’t have one. I’m writing to say I have a mental illness and I’m the neighbor next door. I’m writing to express the fact I’m not ashamed for having a mental illness. I’m writing to let those people know who have treated me differently they’re not going to shame me into the closet. 

I’m going to use all that negativity around stigma to fuel my advocacy and activist efforts. I’m going to speak up loudly and passionately, so anyone who meets me knows I have a mental illness and I’m not ashamed of it. It’s something I have to deal with and it doesn’t define all of who I am!

If you struggle with a mental illness, you are not alone. Take a deep breath and know you are an amazing warrior!

Amy Gamble 

Author – Olympian – Activist  

Author and Olympian

Amy Gamble

Amy is a former Olympian, mental health advocate and activist focused on using her story as a way to impact the stigma of mental illness. She is currently writing a book titled, “Unsilenced: A memoir of healing from trauma.

www.amy-gamble.com

Unraveling the Mystery of C-PTSD (Complex PTSD)

by Amy Gamble, posted in Uncategorized

What is C-PTSD?

Complex Post-Traumatic Stress Disorder (C-PTSD) is a mental health condition that develops after exposure to prolonged and repeated traumatic events. Unlike traditional PTSD, which stems from a single traumatic event, C-PTSD develops gradually over time as a result of ongoing trauma – such as childhood abuse, domestic violence, human trafficking, or captivity. 

C-PTSD can have profound impacts on a person’s emotional, physical, and psychological well-being. Its symptoms may include emotional dysregulation, difficulty managing relationships, dissociation, hypervigilance, and a negative self-concept. Additionally, individuals with C-PTSD may also experience physical symptoms like chronic pain, headaches, and digestive issues. 

It’s important to understand that C-PTSD often goes undiagnosed, which can exacerbate the condition. Many mental health professionals are not well versed in C-PTSD and/or experts in trauma related disorders. Finding the right professional is as equally important as finding any mental health care professional.

By increasing awareness and educating others about C-PTSD, we can remove the stigma surrounding mental illness and promote greater understanding of trauma’s long-term effects. Many people don’t have a good understanding of the effects of trauma. By talking about C-PTSD and the importance of early intervention, we can empower individuals and communities to identify and address C-PTSD and help them move towards healing and recovery.

What is the cause of C-PTSD?

Complex post-traumatic stress disorder (C-PTSD) is typically caused by exposure to long-term, repeated traumatic events that affect an individual’s sense of safety, security, and well-being. These events can include physical or emotional abuse, neglect, captivity or imprisonment, sexual exploitation, human trafficking, or other forms of violence. In some cases, C-PTSD may also result from experiencing multiple traumas throughout one’s lifetime.

One of the key contributing factors to the development of C-PTSD is the absence of a supportive, nurturing environment. An individual who experiences ongoing trauma but does not have access to adequate emotional or social support may be at a higher risk of developing C-PTSD. Additionally, early childhood trauma can be a significant risk factor in the development of C-PTSD, particularly if safe and secure attachment relationships were never established.

Overall, the specific causes of C-PTSD can vary widely from person to person and may be influenced by a range of biological, environmental, and social factors. Effective treatment for C-PTSD typically involves therapy and other support resources to help individuals work through the trauma and develop coping strategies for managing their symptoms. Sometimes in therapy symptoms can become worse before they get better. A qualified trauma-therapist should talk over the risks and benefits of therapy.

Complex post-traumatic stress disorder (C-PTSD) is a condition that can develop after exposure to long-term, repeated trauma. This can include experiences such as ongoing physical or emotional abuse, captivity or imprisonment, human trafficking or labor exploitation, or living in a war zone. C-PTSD can also develop as a result of experiencing multiple traumas throughout one’s life, rather than a single traumatic event. 

C-PTSD shares some similarities with post-traumatic stress disorder (PTSD) but typically involves a more complex and pervasive range of symptoms. These can include emotional regulation difficulties, difficulty with interpersonal relationships, dissociation, and a negative self-concept.

Symptoms of C-PTSD

Complex post-traumatic stress disorder (C-PTSD) can cause a range of symptoms that affect an individual’s thoughts, emotions and behaviors. The following are some common symptoms:

1. Emotional dysregulation: This can include intense feelings of shame, guilt, fear, anger, sadness, or hopelessness. Individuals may have difficulty regulating or controlling these emotions.

2. Negative self-concept: Individuals with C-PTSD may experience a negative self-concept, feeling guilty or ashamed about trauma-related experiences, feeling damaged or flawed, or struggling with feelings of self-hatred or inadequacy.

3. Difficulty forming and maintaining relationships: Trust issues, severe feelings of isolation, and fearing vulnerability often cause individuals with C-PTSD to struggle with forming and maintaining relationships.

4. Flashbacks and dissociation: C-PTSD often causes repeated flashbacks or intrusive memories of traumatic experiences. An individual may feel like they are reliving the traumatic experiences.

5. Hypervigilance: Individuals with C-PTSD may feel constantly on guard or hyper-vigilant, always ready for a threat or danger.

6. Physical symptoms: C-PTSD can result in physical symptoms, such as chronic pain, headaches, or gastrointestinal problems.

It’s important to keep in mind that everyone’s experience with C-PTSD can be different. It’s not unusual to relate to some of the symptoms and not all of the symptoms.

Treatment Options for C-PTSD

While living with C-PTSD can be challenging, there are treatment options available to help manage and alleviate symptoms. These may include cognitive behavioral therapy (CBT), Eye Movement Desensitization and Reprocessing therapy (EMDR), and group therapy. Additionally, self-care practices such as mindfulness, exercise, and healthy food choices can help individuals with C-PTSD feel better physically and emotionally. 

If you think you may have C-PTSD, talk to your doctor or therapist.

For more information on PTSD visit the National Center for PTSD.

Author and Olympian

Amy Gamble

Amy Gamble is an author and National Award winning Mental Health Advocate. She’s taught hundreds of hours of classes in Mental Health First Aid and has been a sought after speaker on topics related to mental health. Amy lives in remission from PTSD.

Amy Gamble Website

The negative effects of perfectionism on mental health

by Amy Gamble, posted in Uncategorized

As hard as I try to hold myself to high standards, I’ve discovered I’m not a machine. I still look in the mirror and find a human being looking back at me, with all of my flaws, faults and positives as well.

Sometimes I expect so much from myself, when I make a mistake or say something wrong I ruminate over it. I’m terribly hard on myself, especially when I make mistakes or hurt someone’s feelings. Perfection, as we all know, is impossible. Yet, it’s something I’ve had to fight through most of my life.

A lot of people I’m sure can relate to what it’s like to strive for perfection. When you’re an Olympic athlete, high standards, drive, determination and – yes – sometimes even perfection helps us land on the world stage.

Then, the game is over and real life begins.

Striving for perfection can be a significant source of stress and anxiety, ultimately leading to negative effects on our mental health. Here are a few reasons why:

  1. Fear of Failure. When we strive for perfection, we often feel intense pressure to meet impossibly high standards. This can lead to a fear of failure, which can be a significant source of anxiety. The fear of not being “good enough” is undermining to our mental health and can lead to negative self-talk, which diminishes our sense of self-worth.
  2. Procrastination and avoidance: When we set unrealistic expectations for ourselves, it can lead to procrastination and avoidance. We may become overwhelmed with the task at hand, not knowing where or how to begin, and end up putting it off. This can lead to feelings of guilt, shame, and a sense of failure.
  3. Negative self-talk: Perfectionists often engage in negative self-talk, criticizing themselves for not meeting their own high standards. This can lead to a negative self-image, low self-esteem, and increase the risk of developing depression or anxiety.
  4. Burnout: Constantly pushing ourselves to meet unrealistic expectations can lead to burnout, a state of emotional, physical, and mental exhaustion. Individuals who experience burnout often feel drained, lack motivation, and have difficulty finding pleasure in activities they used to enjoy.

I’ve spent much time and resources in therapy over the years learning how to not ruminate over mistakes and learn how to give myself a break. I practice forgiveness of self and others. When I make mistakes I try to learn from it and quickly pick up the pieces and move forward.

Every now and then I hit a bump in the road. My healthy coping strategies go out the window and I land myself back into the swirl of playing the mistakes over and over and over again. Why did I do that? Why did I say that? How could I have done this better?

~sigh~

What I have learned is – there is really a tremendous amount of freedom in owning our truths. I own my perfectionism. I let it play out a little. I give myself a break. I learn from my mistakes. I might get frustrated. I might cry (much more rare for me). I shake my head. I smile. I laugh at myself.

And then…

I move on.

Because I have learned over the years if we hold on to perfection for too long and let it rule our lives, it will really take a dent in our mental health. It can trigger obsessive thinking, interupt sleep with thoughts that won’t stop and the list is goes on and on.

I’m very quick to forgive other people when they have wronged me. I’m learning it’s okay to quickly forgive myself too.

Here’s to recognizing our human imperfection! It’s okay not to be perfect. 🙂

Amy Gamble

Author – Olympian – Speaker