it’s never really gone

dunno… ever since I went all-in with composing things just seemed to be… fantastic. I loved what I was doing. I was getting so much love and support from the people close to me. there were a few blissful days when everything just felt right, and I was genuinely happy. like not 100% happy 100% of the time, I still felt the full range of human emotions. I still got frustrated, and doubted myself, and felt guilty about composing while other people (e.g. Fox) work soul-crushing jobs to put food on the table… but for once when people asked how I was I could honestly say that my life is good.

for once I wanted to talk about my life. and people seemed to enjoy watching my face light up when I did so.

and every day I’ve been loving my husband more and more, appreciating him more and more. (especially since he’s being so super supportive!) we went away last Friday to celebrate our five-year wedding anniversary, just a night at a bed and breakfast, and it was wonderful. tbh we hadn’t been sleeping together – in either sense – for quite a long time, and we both wanted to change that. well, it seems all we really needed to do for the more entertaining interpretation of that phrase was spend some time cuddling in a comfortable bed with the intention of being close. no distractions. no technology. just our love for each other. it was amazing!

we had gaming on Sunday, which was awesome and fun [and interestingly enough involved one of the other player characters (PCs) getting married. among other things, my character coordinated with a third PC and some intelligent animals to incapacitate mercenaries who had stolen dishes and kidnapped part of the catering staff. I had a blast sneaking around, shooting arrows past the mercenaries’ ears, throwing things to mislead them regarding my location, and scaring the pants off one of them – ironically enough, while naked (to make better use of my character’s camouflage mutation). then some intelligent flying squirrels volunteered to serve food at the wedding, and somehow most people were okay with that…] gaming went on for a long time though, with kibitzing afterward, so by the time Fox convinced me to get off Discord and go to bed I was completely emotionally exhausted. like ready to cry exhausted.

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Power Naps – Links

I suspect I may have a sleep disorder that keeps me from getting a truly restful night’s sleep. Until I’m able to remedy this, I’m inclined to try napping as a way to refresh during the day. So far 20-minute naps seem to be ideal.

Here are some links to articles about how to get the most benefit from naps:

How Long to Nap for the Biggest Brain Benefits
different durations for different benefits

13 Tips for the Best Naps Ever

The Secret (and Surprising) Power of Naps
WebMD article

How to Design the Perfect Nap

Sleep Calculator
helps determine when to go to bed or when to wake up for the best sleep/nap

Interactive Nap Wheel
helps determine the best time to take a nap based on when you woke up

Feim Zii Grom! (Become Ethereal)

trigger warning: pressure from medical professionals to lose weight, a potentially suicidal thought
content notes: From this point on, assume I’m being sarcastic, unless otherwise indicated.

I’m so grateful to my APN for forcing me to schedule a sleep study at the particular center she chose! I met the most wonderful doctor ever at my consultation. He had the miraculous ability to diagnose me with obstructive sleep apnea before conducting an actual sleep study, based on my answers to a few questions – and my weight!

Did you know that losing weight will solve all of my problems, including but not limited to sleep apnea! Clearly my lifelong history of depression, irritability, and anxiety are the result of my recent weight gain (which caused the sleep apnea) and not a lifetime of difficult family dynamics, codependency, emotional & physical abuse, and painful losses I never fully mourned. If I just lose weight, the sleep apnea will go away and I’ll be a happy, healthy, energetic, fully-functional adult! I’m so excited I want to go bake some cookies – but I won’t eat them!

[not sarcastic: Okay, I need to take a breather. *takes deep breath* My ability to put on this false, overly-cheerful tone is scaring me.]

I thought I was going to learn more about what the sleep study will entail: what kinds of tests they’ll run, what I’ll be expected to do, what treatment options might be proposed. Maybe a boring discussion about “practical” things like what my insurance is likely to cover and how I can access whatever I’ll need to get a better night’s sleep… why would I ever want that?

I’m so glad that instead, I got a lovely lecture on how weight loss could help me. You know, there really is an unfortunate shortage of information about dieting and what ideal bodies look like in this culture. I could almost cry to think of how fortunate I’ll be to have the opportunity to consult with a nutritionist and learn things about healthy eating that aren’t plastered all over the internet and every physical object that stands still long enough!

Even more exciting is the idea of having an exercise regimen! Ooh! The word “regimen” inspires so much joyful anticipation in me! I wonder how many crunches I’ll have to do each day, and how frequently the number will increase. Most of all, I look forward to seeing the expressions of disappointment and hearing the additional lectures about how important weight loss is every time the number on the scale isn’t what they’ve determined it should be. I just revel to think of it!

[not sarcastic: Actually, if they require me to adhere to an exercise regimen and be held accountable to someone else for weight loss – especially if treatment for my very real and serious mood disorder is contingent upon my successful compliance – I will … be dangerously tempted to kill myself.

also not sarcastic: By the way, there is one area in which I’m fairly confident taking Lamictal/lamotrigine was helping me: it reduced my suicidal ideation a great deal. I went from having suicidal thoughts almost every day and urges more frequently than I’d like to admit, to only occasionally having suicidal thoughts and rarely having suicidal urges. Even with all the stressful stuff I’ve been writing about, the temptation to harm myself has been a lot less severe than it was before I started taking this medication.]

Think you’re excited now? Just wait until you learn what happens next! When I – like practically everyone else – fail miserably at my attempts to intentionally lose weight, I can try bariatric surgery! (or, as Chrome’s spell checker wants to call it, “barbaric” surgery!) I can’t wait to trade in treatable conditions like sleep apnea for new long-term complications like low blood sugar, malnutrition, ulcers, and death (rare)! Equally exciting is the opportunity to struggle (for the rest of my life) with the same dieting I failed at when trying to lose weight without surgical interventions…

By far, the best part of today’s consultation was the rapport I developed with this amazing doctor. I was worried that he might listen to me when I told him about how my past efforts to intentionally lose weight have resulted in long-term weight gain. It would have been so terrible if he had respected my silly assertion that I “don’t” want to have bariatric surgery.

Ah, what a relief it is to have a doctor who dismisses my clearly-stated preference to receive treatment for the condition that brought me to his office in the first place. I’m so glad he spent most of our time together advertising for a surgeon he knows. Now I have the name and number of a doctor I may never be able to afford, and who most certainly doesn’t take my health insurance! I have never been more blessed.

I can’t wait to go to the surgeon’s free seminar and plead with him to take mercy on my poor obese soul by mutilating my body for a reduced cost. Perhaps he will take pity on me by referring me to a butcher whose fees are within my meager budget. I shall commence saving for it immediately. I know! Let’s use the money we foolishly used to spend on groceries! That should kill two birds with one stone.

[not sarcastic: I wish I’d read Ragen Chastain’s recent post, When You Have to Confront Weight Stigma before going to the consultation this morning. I could have brought her cards from What to Say at the Doctor’s Office with me. Maybe they would have helped me keep the focus of the sleep study consultation on my need for help getting a better night’s sleep! At least I know of these resources for next time, and now you do, too!]

… Covered in Bees!

content notes: bee and wasp phobia, boundary issues

I couldn’t sleep last night. First, I didn’t want to go to sleep, even though I was tired and needed to be well-rested to have my first session of the new year with Wakana. I played a puzzle game on my phone until I was too tired to think, then switched to an app that’s supposed to help with relaxation and “stress relief.”

I usually drift off very easily while listening to the app’s guided meditation and complex background sounds, but last night was different. In short, I didn’t feel safe. There was a malicious voice, an ominous presence, like a demon. He twisted all the imagery in the guided meditation to be threatening. The deserted beach I had all to myself was deserted because no one wanted to be with me, so I was alone and no one was there to help me if I got hurt. The ocean I was sailing across was turbulent from a storm and full of dangerous creatures. My eyelids and muscles were relaxing and getting heavy so I’d be trapped there with him, completely helpless. The “low bed in the earth” – that’s how it was described, don’t ask me how that’s supposed to be relaxing – was a coffin!

I jerked myself out of the “relaxation,” turned off the recording, curled up in fetal position, and wept. I don’t know how much time passed, or how I finally fell asleep. But this is the dream I remembered when I awoke:

I was in a room like a college dorm room, with two beds. One was large – at least a full, maybe a queen – and covered in memory foam and very comfortable. Fox said he wanted that bed, and I agreed because I had a comfortable place of my own to sleep. I don’t remember exactly what it was, maybe a recliner or air mattress or something; I was content with it.

I set my sleeping place up next to another bed – which was like the extra-long twin beds in college dorm rooms – and looked around the room. I saw a dresser and a nightstand and thought, “I would really like to have someplace to put my water within reach while I sleep.” (In real life I have to sit up to reach the surface that functions as my nightstand.) I thought the nightstand would fit well at the foot of the dorm bed and be in just the right spot for me to use while resting on whatever it was I’d brought. However, before I could move the nightstand, something inspired me to check out the dorm bed – just in case I thought it might be a more comfortable place to sleep.

One end of the bed was raised off the floor as beds typically are, but the other was on the floor and the mattress formed a sharp angle. There was a large lump in the middle of the bed, like a foam wedge one might put under one’s knees to sleep more comfortably. It was under the sheet so I couldn’t really make out exactly what it was, but based on the available information I was thinking I didn’t want to sleep in that bed…

Then I saw a bee – more accurately, a wasp – perched at the peak of whatever was under the sheet, in the middle of the bed. It was a brown-red color. I think all wasps look menacing, so this one did, too. I tried to back away slowly, but it flew toward me. I knew it was going to sting me, it was only a matter of time. No matter what I did, how I moved, it wouldn’t go away. If I tried to swat or otherwise redirect it, it would just get angry and sting me more. I was terrified, helpless.

I awoke with a start – still exhausted, tense, anxious, and angry. But I made a connection I hadn’t noticed before: in all my nightmares about bees (wasps, yellow jackets, etc.) they are always attracted to me as soon as I notice them. They keep coming toward me no matter what I do, and it’s only a matter of time before I will get stung. I don’t think I’ve ever actually been stung in the dream – I wake up before it can happen. It’s the thing I dread. Overwhelming, paralyzing anxiety. To me it takes the form of a menacing insect. I think there’s usually only one in my visual field, but knowing they can swarm makes it much, much worse…

Right, the connection: bees represent my lack of boundaries.

I didn’t feel safe last night because the malicious being that was menacing me was in my head. No boundaries.

If I open my door to talk to Mom, Dog is likely to walk in (without acknowledging me) and sniff every centimeter of my apartment looking for something to eat. I usually remember to keep food out of his reach, but he likes to take dirty tissues (and other unsavory items) out of the garbage. The things I don’t want anymore, that are supposed to be discarded, unseen, are strewn across the floor in broad daylight. It feels like there’s no stopping him. No boundaries. I’m vulnerable.

When Mom comes in she notices the cluttered wreck my life has become (who wouldn’t?) and comments on it. She talks about rearranging the kitchen and says I need to get rid of this and that and offers to help me go through things, without asking me what I want to do about the mess. She compulsively picks up hair and dust off the floor while I watch awkwardly, feeling helpless and angry and ashamed. She asks questions about and tells me what to do in my relationship with my husband – all unsolicited. I think she’s been offering to help me clean because she’s bored.

Even when I enjoy spending time with Mom, then it needs to come to a close. We’re both getting tired, she’s said “let me go eat” about a gazillion times, and yet she keeps coming up with something new to talk about. “What else?” she asks over and over, like this is the last chance we’ll ever have to talk so we need to say everything to each other. She pushes and worms her way in and clings until I can’t take it anymore. Sometimes she leaves and then comes back. If I try to get her to leave more quickly she just clings even more. I feel like there’s no escaping her, and I’m going to get stung.

I’m having boundary issues with Fox, too. He moved my phone charger without telling me, so I was panicking that I’d lost it somehow – not hard to do with all the clutter. He’ll take heavy things from me (because I somehow lost all my physical strength as soon as I met a man?), move my stuff without asking, leave empty bottles all over the place, and let his alarm go off several times before he gets up. Food keeps going bad because we don’t eat it in time; often it gets shoved to the back of the fridge. I usually try to keep that from happening (e.g. when putting groceries away) so I think he’s at least partially (mostly) responsible. It makes me so angry! Sometimes he asks me not to eat something because he wants it and then it goes bad. Or, I go to eat something and it’s all but gone. I feel out of control.

We’ve been staying up too late and getting up too early and even though he tries to be considerate he wakes me multiple times when he’s getting ready for work. I can’t sleep with him because I don’t have enough room to relax fully and I can’t stand the sound of his snoring. When we sleep in different rooms he always needs to get or do something in the room I’m in (if he’s awake first). He calls me multiple times on his way home from work, which interrupts whatever I was doing.

He doesn’t drive, so he’s dependent on what public transportation is available in our area. It’s not the best, but it’s usually reliable; it’s also a bit of a walk from home. Mom tells me I should drive him there and back, so I feel obligated to do so and guilty when I don’t – even though he seems to think of it as me doing him a favor and not a service he’s entitled to. So it’s not just waking up earlier than I’d like, it’s having to get up and drive him somewhere. He tends to wait until the last minute, too, so it’s rushing and worrying about whether he’ll be on time. It’s not just being interrupted when he gets home, it’s having to stop what I’m doing and drive somewhere to pick him up. Occasionally he gets stranded somewhere and I have to go rescue him in the middle of the night. Then when we get home I want to be considerate and interact with him, but he wants to go on the computer.

I’m grateful that at least he’s working and he’s doing his best to be considerate and all that jazz. It’s just… frustrating. Especially when I can’t sleep. Even moreso when the thing I’m using to try and help myself sleep backfires. I could have been sleeping the past few hours but I feel like it’s wrong to sleep through the precious few daylight hours we get this time of year.

Sort of connected to lack of boundaries, perhaps my subconscious is trying to warn me about dependency. In college dorms, the beds are provided to students; they (especially the one in my dream) are not of the best quality, but they’re better than nothing. I’m currently dependent on my mother for housing. This apartment (like a twin bed) is nice for one person, but way too small for two.

In my dream I had my own place to sleep and was going to rearrange my environment using my own strength to meet my needs – without consulting or getting unsolicited advice from anyone. But then I wanted to see if I’d be more comfortable with the bed that was provided – dependency. Only then did the wasp become a threat – it might not have even existed before I approached the bed! I could have slept soundly on whatever it was that I’d brought into the room myself, with the nightstand I’d moved within easy reach. Instead, I considered being dependent on what was provided to me – even though I could tell from a distance that it was less than ideal. Only then did the wasp appear. It never actually stung me; it just prevented me from approaching the bed.

Maybe the wasp isn’t really the threat, maybe it’s a warning.

Return to Psychiatry?

I just got back from meeting with an advanced practice nurse (APN) for a psychiatric evaluation. I like her a lot: she was down to earth and personable. I felt like I could relate to her and trust her. She made a real effort to listen to me and ensure that her understanding of my history and current situation was accurate. She took the issues I’ve had with medications in the past seriously.

She screened me for bipolar and OCD, but hasn’t made an official diagnosis. First she wants to see the results of the blood work I had done when I went to see my primary care provider a few months ago. She also gave me a prescription to get a sleep study done to see if my problem might actually be sleep apnea or another sleep disorder. It could be that chronic lack of restful sleep has been keeping my brain from functioning properly and causing (or at least contributing to) my depression and anxiety symptoms.

Finally, she sent me home with a self-report measure to fill in over the 4 weeks between now and my next appointment. Every day I get to rate symptoms such as depressed mood, mood swings, irritability, food cravings, anxiety, sleep issues, difficulty doing things, and physical symptoms. There are spaces to mark day of the week and whether I have my period. As I complete it, I’ll be making a graph; it’s pretty neat.

Perhaps best of all, she agreed to talk with Wakana to coordinate my care. I guess time will tell how well they can work together to help me.

To be honest, I have mixed feelings about the situation. There’s a part of me that’s disappointed because I don’t have medication to take and either (preferably) gain relief from or complain about. It’s basically more of the status quo, at least until the data from the sleep study has been analyzed.

The rest of me likes that the APN is proceeding cautiously and trying to gather as much information as she can before prescribing drugs that may do more harm than good. She seems to be thinking about what is best for me as a whole person, not what will be the most convenient. It may take longer than I’d like before I have a treatment plan that’s truly effective, but hopefully I won’t have any more false starts and stops with medication. I may have found a keeper.

Curse Your Sudden but Inevitable Betrayal!

5:00 AM: In a cruel twist of irony, I can’t sleep and the very music I listened to yesterday to give myself energy is playing itself on repeat in my head, keeping me awake.

There are other factors, too. I went to bed feeling anxious about the morning, when I’ll have to leave the house earlier than I tend to wake up in order to be on time for my appointment with Wakana. I went to bed before Fox  – who was playing Oblivion – because I was tired and bored and didn’t know what else to do with myself. I felt like somehow being creative, but I couldn’t decide on an outlet so I decided to sleep.

When Fox came to bed he was very nice. I thought he fell asleep, while I had trouble getting comfortable, but he thinks I fell asleep first. I must have fallen asleep for part of the time because I have vague memories of stressful dreams somehow related to the 11th Doctor, Amy, and Rory in a parallel universe or … something. The Doctor is happy to see his friends again, but I think one of them dies and he ends up having to kill the other. Because that’s the kind of thing the Doctor really needs.

On Monday night we listened to relaxing Native American music; that really seemed to help us both fall – and stay – asleep. Last night there was no music and I definitely noticed the difference. Whether we play it while we’re falling asleep or I listen to it right before bed, I need relaxing music to help my head quit spinning. Winding down is at least as important as revving up to ensure I have enough energy.

Planning A Head

I have had enough. Enough feeling horrible. Enough choosing not to go out because I don’t want anyone to see me. Enough living in clutter because I feel completely unmotivated to do anything about it. On Monday I didn’t even want to eat, that never happens (if anything, I usually overeat).

Saturday night was a lot of fun; Fox and I went out with some friends to a game store, where we could play board and card games to our hearts’ content and socialize with other people. It got a bit loud and overwhelming, but I was able to enjoy the social interaction and have fun playing the games. I even won Ticket to Ride: Europe and a hand of Magic: The Gathering. That felt really good!

A map of Europe with colorful train tracks connecting major cities.

The outcome of a 5-player game of Ticket to Ride: Europe. I played as blue – and won!

Unfortunately, it went a bit on the late side, and when we got home we were too excited to go to bed. We ended up pulling an all-nighter (sorting through Magic cards) and were a mess for two days. Our sleep cycles have been completely thrown off, our diets far from balanced (meals? what are they?), with barely any energy or motivation to do anything useful. We both seem to have some kind of cold or something. Yuck.

(Potential) Psychiatrist C-1 called while I was in my session with Wakana on Friday and I didn’t have a chance to call him back until Monday. No answer. I left a message. No return call. Now it’s late in the day on Tuesday. Nada. It’s been two business days, he might not even be in. But I’m sick of this nonsense. I know it’s unreasonable to blame him and I really don’t but I need to do something. Psychiatrist C-2 hasn’t called at all.

It’s time – past time – to take the matter into my own hands. I’ve had enough – more than enough – of this nonsense. I’ve written about treatment plans before but did I act on them? No. Well, not this time.

I really really hope, not this time!

Wake Up on the Right Side of the Bed

On Monday I made a 25-minute playlist of 5 songs to help me feel energized – or at least less dead – in the morning. I listened to them soon after waking up today (Tuesday) and wow, what a difference they made!

MP3 player next to a quarter.

This tiny little mp3 player is awesome.

The first two songs are from Barefoot and Flying by the Ebony Hillbillies, who play Black string music. They’re fun and active without being overly energetic or hectic, and I’m madly in love with the bass. The vocals are quite enjoyable, too. One song has a violin part that outright tickles me, and I enjoy the unique rhythms and timbres from the washboard and other percussion in both.

Two more songs are from Dance of the Celts: the first starts kind of mellow and picks up speed and energy as it goes along, while the second includes didgeridoo. The low drone and unique timber of the didgeridoo do amazing things for my mood; listening to it (for me) is like eating the most decadent chocolate while having absolutely fantastic sex. If that can’t perk me up in the morning, nothing will.

Finally, I ended the playlist with The Chieftains Reunion, an 11:22 monstrosity with a variety of changing instruments, very fun energetic rhythms, and a unique female solo vocal part around 8:30 that I can’t resist singing and sometimes even dancing to.

By the time I finished listening to the list, I felt calm, alert, ready to face the day, and even happy. I noticed that my mood started worsening pretty soon afterward, though, and the high energy to … well, nothing – because I wasn’t listening to music anymore – seemed to be the key contributing factor. I think adding a mellow, soothing song or two to bring my energy down more gradually would probably help quite a bit.

Break Your Fast

I’m usually pretty good about eating something very soon after I get up, even if it’s just a handful or two of raw nuts. Add some water, and I’m pretty much good to go – or at least less grouchy. My ideal would be to have eggs and whole wheat toast for breakfast every morning; it’s the most satisfying and energizing breakfast I’ve ever had.

A field of flax flowers, whose seeds will provide me with Omega-3. image from informedfarmers.com

A field of flax flowers, whose seeds will provide me with Omega-3.
image from informedfarmers.com

The harder thing for me to do is take pills. If I’m going to take them at all, around breakfast is the best time. I’ve decided to resume taking an Omega-3 supplement (1200mg flaxseed oil, which includes Omega-6 and Omega-9 as well but at lower doses) and a complex that has multiple forms of Vitamin B and includes Vitamin C for some reason. I’m thinking I should see if I can find a similar complex by a different manufacturer, though, because the one I currently have includes “inactive” ingredients I expressed concern about in my post, Ingredients.

I ran out of the Vitamin D supplement I’d once been taking, in part because I thought I’d be okay if I didn’t take it in the summer. Unfortunately, I just don’t seem to get enough sun for my body to produce what it needs. So maybe I need a lower dose of the supplement in the summer than I do in the winter, but I still need to supplement whatever my body is able to make naturally. I plan to resume doing so as soon as I’m able.

Finally, I’ve decided to go ahead and self-medicate with SAM-e. It’s a supplement that is supposed to help one’s brain produce the neurotransmitters it needs to run, well, considerably better than mine has been. Unlike Protazen (see previous post) – which explicitly has not been subjected to efficacy research “in order to avoid raising the cost to consumers” (according to their customer service representatives) – SAM-e has multiple empirical studies backing it up. It’s probably not any more – possibly less! – expensive than taking a brand-name drug, even with a prescription (insurance) plan. And I can get it in about 3 clicks, no phone tag required. I took my first dose today.

After shopping around a bit, I’ve decided to buy my SAM-e (and possibly other supplements) from Now Foods. They (say that they) use “natural” ingredients – things you could find in nature or synthetic chemicals that are essentially identical – and explicitly avoid the strange substances I expressed concerns about in my post on inactive ingredients (link). I’m hoping the stuff they use will be a bit nicer to my body and possibly even help (or at least not hinder) the active ingredient.

Spock Helps Those Who Help Themselves

So after I wake up to the sound of music, pop a bunch of pills “natural” supplements, and eat breakfast, I get to focus most of my energy on trying to feel good – or at least less like dying. (That’s not an exaggeration.)

a rat on a girl's shoulder

furry little companions make everything better!

The rats are wonderful. They’re cute and fuzzy and happy to see me – especially in the morning when they’re hungry. It’s really hard to interact with them without a smile breaking out across my face, whether I think I feel like smiling or not. The more I can spend quality time with them, the better.

Hey, you know, Fox is pretty wonderful, too. When he’s not being grumpy pants … and sometimes even when he is. 🙂

Our herb and vegetable garden is doing pretty well, all things considered. Sure, the parsley is a lost cause and the basil has seen better days (literally) and I’m not sure we’re ever going to get cucumbers from the strange prickly vine that’s waiting to ambush us from its pot. But the weed chocolate mint is thriving (seriously, looking for a delicious ground cover? get this stuff and hope your neighbors can appreciate it, too), our peppers are getting fat and starting to turn orange, and on Monday I harvested the first of our beautiful red Roma tomatoes! Just thinking about it makes me very happy. It would do me a lot of good to at least check on the garden every day, even if it doesn’t need weeding, pruning, or watering.

I’m enrolled in several free online courses on Coursera as well. To be honest I haven’t been paying much attention to the one that’s already started, but that’s okay because it won’t affect my GPA, I didn’t pay for it, and I’m taking it entirely out of interest. This gives me something to do and an opportunity to learn about diverse topics I’m interested in, for the fun of it, no need to stress. Win-win.

I’m still seeing Wakana twice a week, though we’ll have some breaks because she’s traveling in August. I stopped being consistent with massages but they’re still on the radar as something to help relieve stress. Aromatherapy can be added to the massage; maybe I’ll even get around to trying it at home, too. For starters, I can use the extra lotion I took home from past aromatherapy-enhanced massages. And I’ve been increasingly tempted to go see a chiropractor as my back, shoulders, and hips become increasingly painful.

Yes, I know, 30 minutes of exercise per day has been shown to help fight depression. It would probably do wonders for my chronic pain, too. I’m just not quite there yet. Nor am I ready to get out, join social groups, try new things, etc. – at least not without a lot of support, poking, and prodding by people I trust enough to share a bed with them. Let me practice on the foothills until I can climb halfway up one without struggling to breathe, before you ask me to climb Mt. Everest.

But speaking of climbing Mt. Everest, I have no idea where the Out of the Darkness Overnight is going to be in 2014. Wherever it is, I want to do it next year; whether I can attend the event or not, I want to start training for it ASAP. The more time I can give myself to get in shape, the better.

book cover: Codependent No More by Melody BeattieFinally, I’ve got some self-help books I’ve been meaning to read and do the exercises in. They have to do with time management, unlearning the lessons of an abusive childhood, and cognitive therapy for depression. One of them isn’t a self-help book per se, but might provide useful information for selecting music based on its potential therapeutic effects. (Just to clarify: that’s not music therapy, because I’m doing it for myself. However, it is one thing music therapists often do as part of their work with clients.)

I took another look at the chapter on Detachment in Codependent No More by Melody Beattie. I’m not entirely sure I’m done with it, nor whether I want to write another post about it, but I do plan to continue on through the rest of the book from there.

And How Will You Know If All This Stuff Is Working?

The Burns Depression Checklist is a very valuable tool for measuring severity of symptoms and tracking changes in said severity over time. It’s a self-report measure that’s been tested and found to be quite accurate and reliable. It’s used by many mental health professionals. The link above is only one of several that can be found via Google search; I selected it because it includes the scoring scale and will calculate your score for you.

I filled in the checklist Monday evening and my score was 60, indicating severe depression. It’s easier for me to focus in on one day at a time, but the severity of my symptoms can fluctuate pretty drastically from day to day or even over the course of a given day, depending on a multitude of factors. There were times Monday when I felt like I was perfectly fine, and yet also enough shitty moments that my responses earned me a 60. So, I think it’s probably best if I complete the checklist multiple times per week, focusing on a single day each time, and then take the average score for each week. Over time a pattern will emerge, and that pattern will help me see how my depression is doing.

It might also be helpful to make note of anything that might be having a particularly strong impact on my symptoms. “So-in-so visited for a few days and I was very happy to spend time with zir. It was great while ze was here, but a bit of a letdown when ze left.” “I had a very fun high-energy social evening, but didn’t get enough sleep afterward. Sleep deprivation made my symptoms a lot worse until I managed to fix my sleep cycle.” … I think you get the idea. Then instead of throwing up my hands when there are too many variables to have any clue which ones are having an effect, or whether the positive effects of my treatment are just being utterly thwarted by the shit life’s throwing at me, I can actually look at all (well, most?) of the variables and get a better feel for what’s going on.