Are You Suffering From Mental Illness? October 12, 2018 00:00
Mental illness is very hard to understand and cope with if you don't understand or even recognise it.
October is Mental Health Awareness month, so I spoke to psychologist, Lorenzo Stride who has helped me through some very difficult patches in my life. Here are his insights.
What are the signs of mental illness?
The most commonly experienced mental illnesses are Anxiety Disorder and Clinical Depression.
Symptoms of Anxiety Disorder include:
1) Bodily symptoms, which would include fatigue, restlessness, excessive sweating, increased heart rate, tingling soles of the feet, and sweaty palms.
2) Behavioural symptoms such as hypervigilance, irritability, short-temperedness and being easily angered by situations that one would normally have responded to in a healthier way,
3) Cognitive symptoms such as racing thoughts or unwanted thoughts, as well as an inability to concentrate;
Additionally one might experience excessive worry, nausea, lack of appetite, vomiting, feelings of fear, thoughts of impending doom, heart palpitations, dry mouth, or trembling.
If these symptoms last for longer than two weeks, then an assessment by a professional would be advised.
This is the persistent feeling of sadness or loss of interest in what previously would've interested you.
The symptoms that characterise major depression can lead to a range of behavioural and physical symptoms, which may include changes in sleep, appetite, energy level, concentration, daily behaviour or self-esteem. Depression can also be associated with suicidal ideation, sometimes with intent (actually trying to commit suicide), and sometimes without intent.
Other symptoms include:
1) Mood related symptoms : anxiety, apathy, general discontent, guilt, hopelessness, loss of interest, loss of interest or pleasure in activities, mood swings, sadness.
2) Sleep disturbances: early awakening, insomnia, restless sleep and hypersomnia.
3) Bodily symptoms: excessive hunger, fatigue, loss of appetite, restlessness, weight loss or weight gain.
4) Behavioural symptoms: agitation, excessive crying, irritability, and asocial tendencies.
5) Cognitive symptoms: lack of concentration, slowness in activity, and suicidal ideation
Additionally symptoms may include poor appetite or obsessive thoughts
Clinical Depression is a serious disease that could lead to death, but it is also highly treatable, so if you think you suffer from depression, seek out a professional for an assessment.
What are the habits and behaviors that increase the risk of developing or exacerbating mental illnesses, or could be signs of mental health problems themselves?
There are many factors that could lead to the experience or development of a mental disorder such as a recent or historical traumatic experience, a family history of psychological disturbances or mental illness, unresolved and un-validated emotions. In addition a stressful lifestyle with little balance could also be a contributing factor. Many mental health issues are simply organic, and are "just there" like Diabetes, Cancer, High Cholesterol, etc. The factors are thus quite varied.
What is it like to live with mental illness?
It can be quite a lonely and isolating experience as there is still a stigma attached to any mental disorder, more so than any physical disorder. People who experience any psychological difficulty often feel ashamed or embarrassed. Nevertheless mental disorders are legitimate and definitely treatable, so it shouldn't be looked at as something insurmountable.
What should you do if you feel you might be suffering from a mental illness?
The first thing to do would be to try and not panic and to consult with your medical doctor, who could refer you to a psychologist. Alternatively, take a friend or family member into your confidence and ask them to assist in the sourcing of a psychologist.
Does making positive life choices affect your mental health and is one actually capable of making truly positive choices if you’re suffering from mental health?
Making positive life choices certainly assists in the treatment of mental health issues. However, the person experiencing the mental health difficulty is often too incapacitated to start with the implementation of such life choices.
What would you consider to be positive life choices?
Meditation, exercising, a healthy eating plan, mindfulness, taking regular breaks from work and daily routine. In short, making yourself a priority, and doing things to add to your quality of life.
What can we do to help a loved-one we feel may be suffering from mental illness?
The best thing to do is to support your loved one by asking what they would like support with, and how they would like to be supported. Allowing your loved one to remain autonomous is important, but assisting as far as they need is helpful. Without consultation with your loved one, you're bound to make assumptions about what you think they might need, so it would be recommended to have a conversation about it to clarify what it is that they might need.
How can we best support a loved-one who is suffering from mental illness?
It is easy to assume that one knows what another would need based on what we feel we might need, but we're all different. Additionally, a positive, non-judgmental stance could really be helpful.
Is there anything else you’d like to add that might be useful in creating awareness?
It is important that we de-stigmatise mental health difficulties as they are no less legitimate than any physical health difficulties. The person with the mental health difficulty is most likely already judging themselves. So, seeing it in the same light as a physical illness is essential.
More about Lorenzo:
Lorenzo Stride is a psychologist who hails from Queenstown and East London in the Eastern Cape. He was educated at Rhodes University, which later became the University of Fort Hare, East London. He joined the practice of Cleanstart Wellness in August 2009, where he was involved in the addiction and support programmes at the practice. Since then he started a private practice in Hyde Park, Johannesburg.
Lorenzo enjoys working with people and believes that your relationship with yourself is the most important one you will ever have while on this planet! If you're able to have a healthy relationship with yourself, other relationships automatically become healthier. A "Healthy You" is as essential as breathing - emotional, psychological, financial, spiritual, physical and social health. Unfortunately most of us are socialised to focus our energies on the health and wellbeing of others, which is important, but essentially it starts with you, and ends with you!
How Much Sleep Do We Really Need? March 24, 2017 19:53 1 Comment
In this world we are admired for busyness which has been a gripe of mine for ages now (My Year of No). Every minute of the day should be accounted for and used “productively”. We are encouraged to constantly accrue material wealth and possessions at any cost. Things are made cheaper and faster so we can amass as much as we possibly can. It doesn’t matter the consequences, and it doesn’t matter the debt. In our efforts to keep up, we drive ourselves deeper and deeper into a place where we owe so much that it becomes impossible to repay.
This sort of mindset doesn’t make it easy to sleep at night. The stress caused is extreme, largely unnecessary, and we end up in a downward spiral of accumulated sleep debt.
Whether or not we commit to a healthy diet and regular exercise, we are all aware of how important they are to our well-being. What we often set aside though, is the importance of sleep. We need to understand that sleep is like nutrition and we have a required daily allowance.
Why Is Sleep Important?
We don’t yet know everything there is to know about the importance of sleep, but we do know that it is essential for memory, brain development and cognitive function.
Sleep deprivation also wreaks havoc on your health. One of the primary reasons for this is because it is essential for your metabolism.
I’ve used the word metabolism so often, but only recently have I learnt what a fascinating process it is.
Simply put, the body digests food into compounds (amino acids, fatty acids and sugar), which can then be transported through the blood to the cells. Metabolism is the process whereby the cell converts those compounds into energy, and disposes of the metabolic waste.
In order to maintain homeostasis or balance, the cell adjusts to its environment and external conditions.
According to Forbes, a normal adult needs 7-8 hours sleep every 24 hours for effective metabolic waste removal.
When we’re in sleep debt, our cells aren’t able to maintain the balance necessary and we become susceptible to the following:
The body isn’t able to properly control insulin and glucose and even one night of insufficient sleep can lead to glucose dysregulation.
The appetite centre is controlled by 2 hormones, one which suppresses your appetite (ghrelin) and one which promotes a feeling of hunger (leptin). During the sleep cycle, these hormones balance themselves out as needed. When we’re sleep deprived, ghrelin is reduced and leptin increased, so we tend to eat more when we’re tired.
In addition, studies have shown that subjects tend to crave high carbohydrate foods.
Compromised immune system
There is a strong relationship between good, restorative sleep and maintaining the immune system. Sleep deprivation is also linked to daytime inflammatory mediators.
Ever noticed how short your fuse is when you haven’t slept enough? Your blood pressure is significantly increased when you sleep for less than 5 hours.
Symptoms of Depression
Insomnia has a strong link to depression, and people diagnosed with anxiety or depression are more likely to struggle sleeping. The one feeds off the other, creating a vicious cycle.
Sleep loss increases the release of the stress hormone, cortisol, which decreases the collagen in the skin. The body also releases less of the human growth hormone.
7. Hair Loss
The increased levels of stress that result from the lack of sleep, and the reduced capacity for normal cellular functioning, may result in conditions of hair loss or thinning hair as well. Click here for more information.
Finally, here is the breakdown of how much sleep you need:
- 0 to 3 months of age: 14 to 17 hours
- 4 to 11 months of age: 12 to 15 hours
- 1 to 2 years of age: 11 to 14 hours
- 3 to 5 years of age: 10 to 13 hours
- 6 to 13 years of age: 9 to 11 hours
- 14 to 17 years of age: 8 to 10 hours
- 18 to 25 years of age: 7 to 9 hours
- 26 to 64 years of age: 7 to 9 hours
- 65 and older: 7 to 8 hours
So when you’re drawing up your to-do list during your night time routine , remember to add sleep into your schedule and treat it as a priority. Then take great joy in ticking it off in the morning!