Upward spiral

 I wish to start this with a few personal thoughts, so bear with me. While the concepts and my interpretations are good (or so I think) - and I have enjoyed reviewing what was previously learned - I am also aware that every point made may not work for everyone (including myself). Depression is a mean taskmaster which does not play nice.

Disclaimer: this blog post is taken from a slide presentation I did a few years ago about what was learned from reading a book (title to come, don't worry). Please note that I will only review the book's overall content - and not go into details. What this means is that I left out the medical and brain anatomy names (words such as medial, ventromedial, and lateral prefrontal cortex, amygdala, and striatums), also brain/body processing jargon found throughout the book (which does not make it an easy read).

The author’s concept is that - just as there is a downward spiral, there can also be an upward spiral. Sandwiched among lots of medical gobbledygook terminology - this book talks about happiness from the viewpoint of neuroscientists. They study the pinkish grey wrinkled blob in your head, the brain, and have some insights and offer answers. The book’s author, a neuroscience researcher, writes about 4 things which will make you happier.

Now on to the book review...

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The Upward Spiral - using neuroscience to reverse course, one small change at a time - Author: Alex Korb, PhD

Let’s talk about the brain’s “reward center”. Sometimes it does not feel like your brain wants you to be happy - you may feel guilty or shameful. Why?

Believe it or not - guilt and shame both activate the brain’s “reward center”.

Do you worry a lot? Why?

In the short term, worrying makes your brain feel a little better - at least you’re doing something about your problems - you are worrying about them.

In the end guilt, shame, and worry are horrible long-term solutions! This takes us to the first of those 4 things you can do. The book’s author says to ask yourself a question…

1) What am I grateful for? 

This is the most important question to ask when you feel down. That’s dope!

Yeah, gratitude is awesome… but does it really affect your brain? Do you know what the antidepressant drug, Wellbutrin does in your brain? It boosts the neurotransmitter dopamine. So does gratitude! Do you know what the antidepressant drug, Prozac does in your brain? It boosts the neurotransmitter serotonin. So does gratitude!

Sometimes life hits you in the gut and you may feel there is nothing to be grateful for. Guess what? It doesn’t matter… it’s the searching that counts!

There’s an asymmetric response to positive and negative which are rooted in the brain’s emotion processing. What this means is: to be happy we need to receive a high ratio of positive to negative feedback. An average ratio is 3 to 1 (3 wins for every loss). But not everyone is the same - some may need less, others much more.

But what happens when bad feelings and thoughts completely overtake you? When you’re down in the dumps and don’t know how to deal with it? There’s an easy answer to this, the second of the 4 things you can do is…

2) Label negative feelings. 

Give the awfulness a name like sad, anxious, angry. Describing an emotion in just a word or two can help reduce the emotion. In the research they used an fMRI (which is a fancy acronym for Functional Magnetic Resonance Imaging). This uses technology to measure brain activity by detecting associated blood flow. Subjects were shown photos of people with emotional facial expressions. When they were asked to name the emotion, by consciously acknowledging the emotion it reduced the impact. Hopefully you are not labeling your current emotional state as… bored (ha ha).

Maybe you don’t feel awful - but there are probably things in your life causing you some stress. The 3rd thing from this book is a simple way to beat the stress.

3) Make decisions to do things you enjoy.

Ever make a decision, and then your brain finally feels at rest? Making decisions reduces worry and anxiety - it also helps solve problems. But making a decision can sometimes be hard. What kind of decisions should you make?

Make a “good enough” decision! Don’t stress about making the "best decision" - being a perfectionist can just add to your stress! Trying to be perfect can overwhelm your brain - making you feel out of control. But here’s the really fascinating thing… making a decision also boosts your pleasure levels!

Want proof? Okay, let’s talk about cocaine.

Wait... WHAT??

In part of the study they gave two rats injections of cocaine. Rat A had to pull the lever first. Rat B didn’t have to do anything. Any difference? Rat A received a bigger boost of dopamine.

What’s the lesson here? The next time you buy cocaine… whoops, that is not the lesson!! The actual lesson is… when you make a decision and achieve it - you feel better than when good stuff just happens by chance.

If you do something because you feel that you have to, or that you should, that is not really a voluntary decision. You brain does not get the pleasure boost - it just feels stress. We don’t just choose the things we like - we also need to like the things we choose.

The fourth item is something so simple you cannot forget or skip it!!

4) Touch people!

No! Not indiscriminate touching (that could get you into police trouble). But we all need to feel love and acceptance from others. When we don’t it’s painful - not “awkward” or “disappointing” - but actually physically/mentally painful.

They did a study where people played a ball-tossing video game. There were no actual other players, it was all done by the computer program - but the subjects were told the characters were controlled by real people. So what happened when the “other players” stopped playing nice and did not share the ball with the subject? Their brains responded the same way as if they experienced physical pain. Rejection doesn’t just hurt like when you have a broken heart - your brain feels it like a broken leg.

Relationships are important to the brain’s feeling of happiness. Want to take that to the next level? Touch people! Touching has incredible power, and touching someone you love actually reduces pain. When studies were done with married couples, the stronger the marriage, the more powerful the effect.

So hug someone - today! Research shows receiving five hugs a day for four weeks increases happiness big time! Don’t worry if there is no one in your life to hug - the answer to that is easy... go get a massage!!

Finally spend time with other people, and give hugs - sorry but texting is not enough. When people are in a stressful situation, and visit or talk with loved ones (even on the phone), they feel better. What about when they just texted? Their bodies responded like they had no support at all.

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Here’s a round-up of the 4 things to do which can help...

1) Ask yourself, "What am I grateful for?"

No answers? Doesn't matter, just searching helps

2) Label negative emotions

Give it a name and your brain isn’t bothered by it

3) Decide

Go for "good enough" instead of "best decision ever"

4) Hugs, hugs, hugs

Don’t text - instead touch (talk or some type of physical contact)

Traffick

Break The Chain
(Operation Underground Railroad)

Please be aware, this blog post might be a trigger for someone.
It is not my intent to cause any further distress for anyone!! This post was created to tell "my story" (which totals about 3 paragraphs in length). Also have included a number of observations and things which have helped me - perhaps they can be of help for someone else too.

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Always in the past on this blog I have tried to write about things I was experiencing and going through - hence so many posts about depression. Then there were the few instances talking about grief or PTSD - and finally about having suicidal ideation. One of the big reasons why I stopped writing here was because I did not know how (nor did I want) to share or talk about the foundation behind many of the things I have written about. Please know it is not my goal to write a lot about this topic - thinking this will be the only time.

Also, please know that I do not write any of this casually - nor am I doing so searching or asking for sympathy or empathy. Am only putting it out there to share my story. One important part of healing is accomplished by sharing your story. It does not need to be done publicly (such as through social media or a blog) - simply talking to others can be a relief and a big help. This I know from personal experience - the first time I said anything,outside of a counselor or an ecclesiastical leader's office, was a few years ago. It was with a group of women who also had stories of their own (I attended this class twice). For me, it was very healing and powerful to talk about what happened - finally I wasn't alone.

Am very certain and very sad there are far too many stories and situations out there to even attempt to address. The intent of this blog post is not to explore the multitude of other people's experiences - mostly because I am not at all qualified to do that. If you have had, or are now experiencing, any type of abuse or trauma - I encourage you to take action and get professional help. Now!!

The following is part of what I posted on social media just over a year ago - now I am able to talk openly (if someone wants/needs to hear) about what for so long I could not admit to anyone, including myself.

   Finally publicly facing and accepting the truth that I am a childhood sexual abuse survivor. The trauma began 50+ years ago, when for several years I was sexually abused by an extended family member. Never told anyone, even my parents, and a part of me is glad they didn't know. But guess since they're both dead, they now know what I could never say when they were alive. In fact never talked about it at all until about 5+ years ago with a counselor.
   Very very few people in my life are aware of anything, because I have always tried to wear a mask to hide behind. Thought that if people knew, they would think less of me, or would reject me and turn away, mostly because it is a topic which no one really talks about. For decades I've lived in a perpetual state of cycling through denial, anger, fear, stress, anxiety, shame, and many other things associated with PTSD. Always wanting to be loved, but feeling of no value and totally undeserving of anything more than a mediocre life.

So now you know one major thing I’ve been dealing with - and will continue to do so on one level or another for the rest of my life. This is one of my biggest issues, but don’t worry there are plenty of others (ha ha). One item I did not mention in that social media post - nor in sharing my story with the class I attended twice - is the reason why I never said anything to anyone. In addition to the incredible shame and guilt felt (and sometimes still do, even though it was not my fault) - there was always a voiced threat for me to not say anything to anyone. Was told many times if I did, then I would be hurt and my family would be hurt. Didn't want to know what could possibly be worse for me than what was happening - and at all costs I had to protect my family. So really tried to hide it all deep down  and never said anything, all the while slowly dying inside. It was hidden very well and stuffed deep inside in an effort to protect myself - that for decades even denied the existence to myself. However everything which happened eventually must come to the surface.

The sexual abuse only happened when we, fairly frequently, visited family in a neighboring state. This is when the extended family member (related by marriage) at night snuck into the house and room where I was sleeping, then took me to another location. No one knew I was gone for hours during the night, they were all sleeping. What started at first with one man raping a very small child - turned to being not just him, but also multiple men paying money to do the same thing. Have discovered that what happened to me was basically sex trafficking - which is sadly too prevalent in the world, with too many different methods and levels.

This spanned about 3.5 years, starting a couple of months before my 3rd birthday. It not only consisted of sexual abuse, but mental as well (which I am attempting to correct, but this is not easy). Cannot tell you how many times I was told, "good girls don't do what you just did" - which has always left me thinking I am not good. Was also "trained" and told what to do, leading to extreme guilt believing what happened was somehow my fault - feeling I was not just a victim, but a participant. Finally I can remember when it all stopped. It was after another man once again raped me (which he had done many times before) - then said that I had gotten “too old” for their preferences, and to stop bringing me there. The abuse in a way escalated and continued for a number of more months, then finally it stopped and I was no longer taken at night. Some might incorrectly assume because it was over, then I was and am, okay. Yes thankfully the abuse stopped, but it has affected and impacted my entire life since then.

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The body and mind keep the score and never forget - no matter how long memories have been suppressed. That may be done for decades, like it was with me - and once surfaced there is an element of grieving the loss of "what might have been", of what was stolen or denied. Just like grief, with sexual abuse there is no healing timeline and steps can be repeated many times. Giving the impression to self and others no progress is being made. If someone has any repressed memories - it means that your brain tried to protect you from a horrible experience, and those memories are very real. Suppressing memories, sometimes for decades, is more common that you might think, especially in childhood sexual abuse survivors.

Abuse also is very much part of Post Traumatic Stress Disorder (PTSD) with which I live. Please know there are certain things/situations which can be a trigger for me. I really try to avoid them - but sometimes the internal fear or memories can generate verbally expressed anger or fear. Really do my best to just walk away - sorry if you've had a front row seat on occasions when I haven't been able to do that. Please accept there are things/situations which I cannot deal with, and please don't question it. If you need more details about "why" something is a trigger - just ask. However if you do, also be prepared to possibly hear the blunt reasons (remember, you did ask). Perhaps it might be better for you to just accept when I say that something is a trigger.

This abuse is a root or foundation for many of my mental health issues - which I have tried so hard to work on. One blessing for me was last year in July 2018 when I went to a multiple-day retreat here in Utah, sponsored by The Younique Foundation. At their Haven Retreat, the purpose is to provide learning and healing for women survivors of childhood sexual abuse. I am grateful for the opportunity - it was there that I was able to learn and gather new tools for healing to add to my toolbox. For the third time, once again was able to share my story there - this time the full story. And it was there that I developed a bond with other women who have become my forever soul sisters.

Remember no matter how bad it is or was, someone somewhere will always have experienced worse abuse than you. It is important to keep in mind to not be grateful it wasn't worse. Wait a minute, isn’t gratitude supposed to be a “good thing”? Why would you not want to be grateful the abuse wasn't worse? Don't get me wrong, gratitude is a very good attribute - and there are many things, big or small, to be grateful for which can empower you. However doing so in this instance makes it very easy to then become trapped in a cycle of diminishing or minimizing the trauma you suffered. There is no hierarchy or ranking of trauma - your trauma is real - your trauma is valid. Please know that sexual trauma may not always entail the tactics or level which I experienced. Each person's reality is uniquely theirs - as can be the degree of impact in their life.

You also might mistakenly believe this is the only reason behind my severe chronic depression, and suicidal thoughts. Yes, childhood sexual abuse trauma has been a very large contributor to those for me. It is a foundation for many of my mental health struggles, but perhaps is not the only reason. I will only briefly mention a couple of them in this blog post. One is a genetic component, and another is my chronic autoimmune health issues.

Perhaps hopefully what I've written can help another person (female or male) who have also been impacted by childhood abuse. Want to let these people know the fact they survived is a testament to their strength. For me, survival was also about the power of parental love - which saved me even without my parents knowing - and without my realizing it. That you are a survivor is a reminder your story is not finished - life can be worked on - and someday you will emerge as a butterfly. These are things which I need to remember, but doing so can be very difficult.

Suppose in a way I wanted to share my story - not just for the healing doing that can bring me - but also with the hope of better understanding regarding the mental (and sometimes physical) health issues which I have. Please be patient, healing from anything takes time and effort - however much of those are needed.

Depression, anxiety, and suicide... OH MY!

If you, or a loved one, are having thoughts of suicide - please get help! You can call the crisis lifeline at 1-800-273-8255 - I’ve called this number before and they can help. Or text one word (talk or home) to 741-741. Both these options offer free and confidential 24/7 support for you, or your loved ones.

As you read this blog post please note the intent has been to explain my own chronic depression and suicidal thoughts. What is written may not be applicable to everyone, even for someone who has depression - everyone’s experience is unique Perhaps you may also notice sometimes (not always) the words of depression and suicide I've used fairly interchangeably. This might be confusing - please know that depression is real, and can often lead to suicide. Then to throw another wrench into the mix, there is also anxiety - but won’t really be talking about that. One more thing - because I am very well aware not everyone (like me) is a member of The Church of Jesus Christ of Latter-day Saints. Please know that my faith is important to me - so I have tried in this post to put links should further information be desired. If you have questions about anything I have written, please do not hesitate to ask me!

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If you've ever read my blog, you already know that I deal with depression, hence so many posts about that topic. What you may, or may not, realize is depression has been in my life for decades, since childhood. To be honest I was not aware, until well into adulthood, that other people did not have those kind of thoughts, and have lived much of my time in depression's darkness. Think I've posted before that thoughts of suicide began in my teenage years. Again, used to believe everyone had similar thoughts - and that I was "normal".

It is almost impossible for someone to understand what depression really is - especially if they have never been there, or have only briefly touched it. For me it has been way more than just sadness (what most people believe depression to be). No, depression for me is where I have often been taken to an unbelievable level of darkness which can be seemingly endless - driving away the hope of ever seeing any light. That’s when I’ve asked myself questions like, “what is wrong with me - what should I be doing different - is it worth all this pain”.

Having suicidal thoughts does not mean that you are in any way broken - or that you deep down honestly want to die. Most people mistakenly believe that suicide is all about death and dying - or that acting on those thoughts is a selfish decision. Instead the reality is you are thinking about other people - wanting to release them from the burden that you feel is brought by you. It is a sincere desire to not drag someone else into the pit - believing that everyone will be better off and their life will be easier if you’re not there. Even if a person has never acted on thoughts, please do not assume they are okay and there is nothing to worry about.

There are a multitude of thoughts and opinions about depression and suicide which can be summed up in two words: DEPRESSION LIES. The adversary is very practiced at using these lies, masquerading them as truth, and can be very convincing. Depression or anxiety also takes away all hope and there are thoughts of - if tomorrow is darker than today, then what’s the point. A counter to this is when there is someone who really sees me and has empathy - doing that can give back a little hope, something to cling to in the darkness. You will not be able to "fix" anything, and I may not appear to accept compassion from other people - please do not stop or become discouraged!

Studies have shown that one reason some seek suicide as a solution, is to bring an end to the pain they are experiencing. Be aware you may not understand how very real the pain may be, and that's okay. There have been times (and still are) when I've prayed asking God to let me come home to Him, because I can't take it anymore. Suicidal thoughts for me can last a few minutes (or even a few hours) - but often in the moment feel like they will be there forever. It's those times when I feel wounded, very alone, and am so very tired of the constant battle - that's when I am not able to see any light through the darkness.

Remember you cannot take on another person's pain, there is only one Savior who can do that (and none of us are Him). Have learned an uncomfortable lesson lately that as much as healing is desired - it is not possible to simply pray away depression. Nor is it a viable option to bless depression away by asking someone with the priesthood to give a blessing and do that. To use an analogy: if your house was burning down, you would not call priesthood leaders to put out the fire. They may support you through the experience, maybe gather others around to help you - but are not able to put out the fire. For that you will need someone with professional training. This is not to put any limitations on the Atonement of Jesus Christ - you “could” be healed (and many people are) - but God allows us to experience hard things. Sometimes I really wonder why that is. Know that God will not interfere with agency here on earth - that of our own, or that of others. A few good friends helped me with this when they said (among many things) - that by God allowing us to experience hard things it helps us; learn compassion and empathy for others, to prioritize what is of most value, and to learn more than we would another way. One example I thought of is: if you try to make life easier by helping a struggling baby bird to escape it's shell - the bird would miss out on the crucial and needed strengthening experience, and likely would not have what is needed to survive.

The following is a quote from a book that has helped me - Silent Souls Weeping, written by Jane Clayson Johnson. It is about the struggle with depression, hers and many others. In it she talks about her own experience and struggle with depression...

"Perhaps most distressing was what was happening to my testimony. For long stretches of time, I couldn’t feel the Spirit. I did the right things: said my prayers, read my scriptures, and went to the temple. But I didn’t feel anything. It was as if the most important part of my soul had been carved out of me. Why would God do that to me? Why would He allow it? ... But in this time of torment, He seemed unresponsive to my pleadings. Why had He abandoned me? … I felt broken and worthless."

When I have been doing everything I know how to do - yet feel like I have been cut off and am unable to feel love from God - or from other people (even when they say they care about me). Feeling that way is seen as proof that I must have done something wrong - and no one can or should love me because I am not worthy. The worst part of depression is the isolation it engenders - not just from the Spirit of God, but from other living souls. Keep reading… I will talk about the “why” behind my isolation.

There are a number of reasons for my chronic mental health issues - not everything will be addressed in this blog post, these are only a few examples from my life. One is a genetic component, found on both sides of my family. Many in my family from the present and going back multiple generations have dealt with depression and suicidal thoughts. There have been suicide attempts, and know of one family member who did die from depression based suicide a number of years ago.

Another contributor can be my health issue of Multiple Sclerosis (MS). Depression is very common among people with an autoimmune disease - those with MS are 7.5 times more likely to die from suicide than others with depression. That is a sobering statistic, which should be taken seriously.

Finally there is early childhood trauma which can and does play a large role in this for me. Am currently working on a blog post which will talk more about that trauma.

One help has been a video watched countless times. It is called: Sitting on the Bench: Thoughts of Suicide Awareness and Prevention. In it Dr. David S. Wood, PhD, Licensed Psychologist says this…

The most common sources of pain for a person who is having suicidal thoughts include: feeling disconnected from others, feeling alienated from others, or feeling that relationships have never materialized. The other common source of pain is feeling like a burden to others, that people would be better off without me. When those are combined with hopelessness, that this is not going to change - that is where suicidal thoughts become risky.

This has been a powerful video for me, and has helped in many ways. However must also admit that often I do feel like a burden to people, that they and pretty much everyone would be better off without me. This is one of my big “whys” behind isolating from others. Rarely anymore do I want to reach out when feelings of depression, anxiety, or loneliness happen. This means I've stopped most texting, sending emails, making phone calls, or talking to another person. Logically I know that isolation is probably not the best choice - then that thought is fairly quickly overshadowed by the dark mists and sincerely believe the answer is to isolate. This is done with the hope that by retreating someone else will not become “infected” - nor will they be unintentionally pulled into the pit of despair. True or not, my perception is that people have become tired of my expressing similar thoughts, and walking again down the same path into a pit. Perhaps they do not recognize that chronic depression is a lot like grief - there is no healing timeline, and steps may be repeated multiple times. So to cope I tell myself what I have for decades that - I deserve it, or I don’t care.

For those like me in the battle trenches - we need to remember that we are not alone, even when it feels that way. I've had to learn about, and pay attention to, signs and symptoms of depression and suicide. Knowing what to look for does not always help, especially when I'm in the pit. However that is the time I need to open my toolbox and pull out something else for support, because the tools being used are not enough. For some people depression and thoughts of suicide are temporary, then gone. For me that condition and those thoughts have been a more constant ebb and flow long-term companion - which I'm never sure when depression will show up, nor how long it will stay. That is one nature of a chronic mental health issue.

Recently I wrote this on social media…

   We don’t need to get in the pit with other people to help. You can be the one to simply lower a ladder - to offer compassion and connection, to empathize and give encouragement so they can find strength and know how to climb.
   Even if all they can do is climb up only a few ladder rungs, that is okay. It is not necessary to know the “perfect” words to say - just the connection attempt is enough - doing that is lowering a ladder.

What you may see and believe about another person is not always the real or whole story. Remember that what you say does not need to be “perfect” - say something anyways. The fact that you said anything shows you have empathy to let another person know that you see them - you hear them - that they matter. Sit on the bench and be with them (even if no words are spoken). The theme from one of my favorite podcasts is so true… Compassion + Connection Save Lives.

The following was borrowed from the internet, or social media, or somewhere.

Succurrere

Have been wanting to write again here for a long time - just have not been able to decide what I wish to write about. Depression? Multiple Sclerosis (MS)? Something else? That’s probably why this post is so long (sorry about that, continue reading if you dare).

Well, for the most part this blog has historically not been for laughs - but guess my life could be termed as a comic tragedy (or is that a tragic comedy?). Either way you look at it, with few exceptions, I tend to write about things experienced past or present. Understand that’s one secret to writing: focus on what you know about - or go total fantasy where nothing is real. While I love to read fantasy novels, writing here is very focused on my very real life. Leaving aside the whole MS thing - today’s topic is once again returning to the realm of depression and dark thoughts (sadly something which I know too much about).

Please remember - it is not a choice to be or not to be depressed, it just is!! No one would willingly choose to live their life in this place. Let’s just say that the demon has once again reared its nasty head - filling my mind with all sorts of negativeness. This time deep depression and thoughts of suicide have lingered longer than I thought it could, or has before. Oh, every once in awhile it backs off a little and I am briefly almost normal. A few months ago I actually was smiling - something which has not happened in a very long time. A friend even made a comment about that, telling me it was good to see me smile. It did not last long and once again the looming dark clouds of depression quickly descended, plunging me back into the mists of despair. There is little to no light in this state of mind.

To make a comparison it sometimes might appear a lot like the story of the “boy who cried wolf”. Not that I make up dangers as he did searching for attention. No, black thoughts like mine should always be taken seriously - by myself and hopefully by others as well because they are very real. It is terrifying to think that someday I might act on those thoughts - worn out from fighting and with strength weakening, how easy it would be to follow the darkness and disappear. It seems like I am cycling through a repetitive and never ending lonely rocky barren landscape.

God may not get tired and turn away when we, His children, call out to Him for help. His love is always there. However, if I had a friend who was consistently like me, not sure how many times I could deal with it before turning away (mostly out of self-preservation). So, I really try to keep it much to myself, believing inside (even when told otherwise) that I am a burden to everyone and they are better off when I am not around. When the darkness descends I am engulfed in distorted cloudy mists, unable to see or remember times before that used to be so clear. The past few weeks I’ve thought a lot about what could possibly help - because someone asked me what is it that I want from other people. Concluded it is not about wants but actually has everything to do with needs. Hopefully I have uncovered at least part of an answer to this question with these two items.

1. It is important to know that I am not faking, nor am I merely attempting to seek attention. However please acknowledge my state of mind - accepting that yes I am caught in a dark whirlpool, and no it is not my choice. Hopefully accompanied by communication that I am not alone. This can be done even if, or especially when, it is not understood.
2. Instead of trying to fix my brokenness - perhaps remind me that there is light in the world. Light is so easily forgotten when I am feeling hopeless, lost, and alone. If there is no immediate response, please have patience and do not ignore what I am experiencing. It is a false belief that the darkness will magically disappear if it is never mentioned.
   

One unspoken clue that may have been noticed about my state of mind is the color of clothing which I choose to dress in. Usually it matches my mood - consequently I own a lot of dark color clothing. Black is self-explanatory; Navy is dark and almost black; grey the color of dismal mists; brown the color of dirt; and red. Wait... where did red come from in this boring color scheme? Red not seen as the cheerful color that most people think about - no for me it morbidly is often seen as the color of blood. Granted I do have a few different and brighter color shirts which I wear to work as an attempt to not be the daily office “gloom and doom” person. It’s all part of the mask which I wear to hide my reality. Or once in awhile I wear these colors because all my go-to ones are in the laundry, so please don’t read anything into it.

And that is where I am today, yesterday, and for weeks / months now - lost in depression. There are a few scriptures which have helped me - because even though I most often feel cut off from God, feeling there is a "pavilion" that stands between Him and me - I still do have a strong belief in the reality of God and our Savior Jesus Christ. I believe in their love for all of us, however I also often feel their love is there for everyone… except for me. There is quite a dichotomy in my life - knowing in my head that is not true (God does love all of His children) - but at the same time often feeling in my heart that no one cares, even God. Feeling this way is one nature of depression.

One of my favorite scriptures is found in Alma 7:11-12 - where it talks about what and why Christ suffered all that was placed on Him (notice not once in these two verses does it mention “sin”, even though The Atonement of Christ very much includes sin). All this was so “that he may know according to the flesh how to succor his people according to their infirmities.” When you know that the word succor comes from the Latin succurrere which means “run to the help of” - it gives a whole different view of why Christ experienced all of our afflictions, so that He can and will run to help us. There are also many talks given in my church’s bi-annual General Conference which are of great worth. Just one of my personal favorites is: Like a Broken Vessel by Elder Jeffrey R. Holland.

Sadly even though I read from the scriptures regularly, and have downloaded the audio of oh so many talks from General Conference and listen to them pretty much every day. They tend to work for only a brief moment in time, then once again I find myself floundering in darkness trying to keep my head above the surface of water. But at least they do offer some help, so I shall continue reading and listening even if the help is temporary.

Bountiful, Utah Temple

There are a couple of blessings in my life right now. First is that I have been asked to teach an adult Sunday School class. Preparing lessons for that, and feeling a deep desire and need to bare my testimony each time I teach has helped me immensely the past couple of years. That along with the wonderful insights I receive from class member comments. It has always been for me a reaffirmation of truth - however this too is often only temporary in length. The second blessing is being able to work in the Temple two Saturday mornings a month. There is a spirit found there which brings peace while I am in the building and for a short time after leaving. Wish that I could sequester myself there and live out my mortal days surrounded by that spirit of peace.

There are other sources of help which I have discovered. One is a YouTube channel by Seth Adam Smith - in particular videos he made with Ganel-Lyn Condie (she talks about her sister and suicide) - plus his videos that feature Carrie Maxwell Wrigley (my counselor with whom I frequently talk about many things, including Christ centered healing).

One source in particular has helped me to see how, and to know that I am in danger should the dark thoughts continue unabated - it is part of my church's online initiative to help anyone affected or impacted by Mental Health. This website, in addition to the wonderful spiritual guidance, they also offer other online resources to help. One section is called: Preventing Suicide. Please click on the links and read, there is so much more to be found! Personally I took note of the part, I’m worried about someone, where there is a list of wonderful information under the title of... Is it possible to predict who will attempt suicide? Are there any common warning signs?.

Please don’t dismiss or ignore if you see someone in trouble - by doing something, even small things, perhaps you will save a life. Also know that those who live with depression are very skilled in hiding what is really going on. This is done for many reasons - if you want to know some of mine just ask (but be prepared to find out).

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To end this long blog post - here are some images I found on the internet and have kept them for awhile. Instead of doing possible future blog posts using these, decided I'd just leave them here and hopefully leave them behind. Don't worry about me... I'm fine.

	Never cut myself - but the rest is fairly true. A lot of it is related to PTSD

How am I doing?

Many people have been asking me for a number of weeks now how I'm doing. That is a very difficult question to answer as it depends on the day, time of day, or even the week. It's difficult to tell people how I'm doing mostly because Multiple Sclerosis (MS) has a lot of different symptoms - which can vary in degree and intensity. The type of MS I was diagnosed with is called Relapsing-Remitting MS. Some people may be fairly symptom free for years - or the symptoms can go into a period of relapse (aka: come on in force). Even with the possibility of MS remitting (or a cycle of retreating), there can be severe chronic symptoms which never go away.

Not listed in any particular order, some of my ongoing symptoms are these...

• fatigue
• walking/balance difficulties
• numbness or tingling in hands and feet
• muscle stiffness and cramping (or spasms)
• muscle weakness
• dizziness
• back pain / neck pain
• clinical depression (like I needed any help with that)
• mood swings and irritability
• tremors (uncontrollable shaking)
• blurry vision
• insomnia
• heart palpitations
• and cognitive changes 

There are a few other symptoms that I have, all of which can come and go in degree or intensity - but this gives you an idea of what I'm living with pretty much every day. For more information on MS symptoms, this is a great website: http://www.nationalmssociety.org/Symptoms-Diagnosis/MS-Symptoms

There are also things in everyday life which can trigger episodes of relapse. The biggest triggers which exacerbate symptoms for me are... not getting enough sleep, stress, physical over exertion, and heat intolerance. With temperatures consistently being around 100 every day this summer, that is why I've been staying indoors. Pretty much that, though necessary, has been like putting myself into isolation (which does not help with depression). Sadly an activity which I really enjoyed in the past, that of walking around the neighborhood, has become out of reach or severely liminted for me. It's not just the hot temperatures, but also a combination of many other factors listed above.

So what about medication?

Surely there's something the doctors are doing to help, right? Well the medication I am taking - which I administer to myself is a three times a week subcutaneous injection (meaning in the non-muscle fatty areas of the body). The purpose of that is to help lessen or prevent future relapses, and it can also theoretically help to slow the progression of this disease. However it does nothing for current symptoms. For those I do other things - among many are to take muscle relaxant pills three times a day, and the end of June I had three days of a IV steroid infusion.

Other questions?

Other question people ask mostly deal with them not understanding what MS is, or what it does to the body. Completely understandable, it is not something one encounters a lot - and until I was given this diagnosis I too did not know much of anything about MS.

There is a great presentation which goes over that on this website: http://www.webmd.com/multiple-sclerosis/ss/slideshow-multiple-sclerosis-overview. In case you don't have time to pan through all 21 slides in that presentation - here's a brief overview which I copied and pasted just a few snippets here for you...

What is Multiple Sclerosis (MS)?

MS is a chronic disease that damages the nerves in the spinal cord and brain, as well as the optic nerves. Sclerosis means scarring, and people with MS develop multiple areas of scar tissue in response to the nerve damage. Depending on where the damage occurs, symptoms may include problems with muscle control, balance, vision, or speech.

How MS Attacks

In people with MS, the body's own immune system attacks the tissue surrounding the nerve fibers in the brain, spinal cord, and optic nerves. This covering is made of a fatty substance called myelin. It insulates the nerves and helps them send electrical signals that control movement, speech, and other functions. When myelin is destroyed, scar tissue forms, and nerve messages are not transmitted properly.

MS Symptoms: Weakness or Numbness

Nerve damage can cause:
Weakness in an arm or leg
Numbness
Loss of balance
Muscle spasms
These symptoms may lead to frequent tripping or difficulty walking.

Other MS Symptoms

MS can take a toll on mental sharpness. Some people may find it takes longer to solve problems. Others may have mild memory loss or trouble concentrating. Most people with MS also experience some loss of bladder control, because signals between the brain and bladder are interrupted. Finally, fatigue is a common problem. You may feel tired even after a good night's sleep.

MS and Weather

Research suggests that the disease may be more active during the summer months. Heat and high humidity may also temporarily worsen symptoms. Very cold temperatures and sudden changes in temperature may aggravate symptoms, as well.

Treating MS: Medications

While there is no cure for MS, there are "disease-modifying drugs" that can reduce the frequency and severity of MS attacks. Use can result in less damage to the brain and spinal cord over time, slowing the progression of disability. When an attack does occur, high-dose corticosteroids can help cut it short. Many drugs are also available to manage troubling MS symptoms, such as muscle spasms, incontinence, and pain.

Treating MS: Pain Management

About half of people with MS develop some form of pain, either as a result of a short circuit in the nervous system or because of muscle spasms or strain. Doctors may prescribe antidepressants and anticonvulsant medications to ease nerve pain. Pain medicines and anti-spasm drugs may also be used. Muscle pain often responds well to massage and physical therapy. Be sure to discuss the options with your doctor if you find yourself in pain.

Behind the curtain

In the movie The Wizard of Oz there is the phrase at one point when the wizard says: “Pay no attention to the man behind the curtain”. Well this week the curtain was fully drawn open, but there was no man there - only a medical diagnosis which I am still trying to process. What is this diagnosis you ask? Okay, I won’t make you read any further to discover what is behind that curtain.
I have Multiple Sclerosis (MS).

After having a brain MRI done last Friday afternoon (and joking with everyone that they wouldn’t find a brain in there), I figured I wouldn’t hear from my doctor until at least Monday this week. Last weekend was difficult to get through, wondering and not knowing. After waiting all day with no news - late Monday afternoon I finally logged into my insurance’s public portal and quickly found the radiologist’s report. Reading that while sitting at my desk at work - alone - I just started crying. Wasn’t the way I would have liked to find out, but then don’t think there would have been a “good way” to do so.

I really wanted an answer for the previous months of increasing dizziness (this time, unlike in the past, it just was not going away). Already tests last month showed it was not related to my inner ear and I so much wanted them to find something - anything to explain the why - even if it was bad news. Well, it was just that… bad. ugly. news.

Spent Monday evening searching the internet for information about MS. While it is a great tool, which can provide so much with a simple search - the internet can also be very scary when you are reading about a medical condition that you've just found out you have, and for which there is no cure.

The next morning my doctor’s office finally called, but thanks to my curiosity I already knew. Was told he wanted me to make an appointment with a Neurologist, which I did. But the earliest appointment with her is 3+ months from now (hopefully that can be moved up, I am on a waiting list, and my doctor said he would help). Then thankfully I was able to meet with my doctor that very afternoon where he asked me so many questions. Things like - have you ever experienced this symptom; when was that; how long did the symptom last; did it ever return, if so when. Then on to the next symptom, and the next, and the next with the same line of questions. He warned me that when I saw the Neuro doctor, she would ask way more questions and in greater detail. Then he gave me a confirmed medical diagnosis that yes, I do have MS.

One good thing is that now I have a permanent handicap parking permit on the license plates for my car. There are some days when it is just so difficult to get from car to building and back again. Have become an expert at driving the motorized shopping carts at the grocery store. Well, at least I haven’t run over anyone… yet (but beware and watch your feet if we are in the store at the same time!!).

Next up this coming week is a spinal tap and yet another MRI. These are tests to help better pinpoint what type of MS it is (there’s like four different types). This time it will take three hours in the noisy MRI machine to scan my entire spinal column. Now I’m making jokes that they may have found a brain with the previous scan, but this time will discover I’m spineless. You see, it’s the jokes which keep me from going insane with all of this. So if you hear me joking and think that I must be doing really well handling this - just don’t look behind the curtain because odds are you’ll see a woman there, maybe curled up in a fetal position, crying and trying to find her way through this.

The hardest thing this past six or so months is probably not what many people may think - which would be recovering from a fractured ankle in mid-December. No, the most difficult for me has been having to ask for and rely on help from other people. That is something which does not come easy for me. I’m stubborn, and yes there’s one of the seven deadly sins of pride thrown in there too. Now there’s also a modicum of anger found in the mix of stubborn pride (sorry about that, hope the anger won’t stick around very long). Please be patient as I navigate this unknown path set before me and come to terms with my new reality.

Know there are many people who have MS and are leading very productive lives. There are also others reading this blog post who know someone, or heard of someone with MS - and will have a multitude of suggestions or recommendations of what I should do. While it is interesting to hear about different treatments - please do not take it personally if  (while grateful for the efforts to help) - if I am not as receptive as you might want me to be. Everyone is different - MS symptoms and treatments are not the same from one person to the other - and I am not making any decisions about treatments (western medicine, alternative, or a combination of both) until after the testing is completed. And after I meet with the Neurologist to find out which of the four types of MS it is that I have.

At least now I know the why behind my ever present and increasing dizziness and stumbling around; having to use a cane for balance and try to not look like the "drunk lady in the neighborhood" (which is weird because I've never drank alcohol). But it’s not just the dizziness - it is a lot of other symptoms too. MS is one of those autoimmune diseases that are often referred to as being an “invisible disease”. But I should be used to that by now, because depression is also in that same category of being invisible.

Answering my doctor’s questions, and thinking about the answers made me realize that I have had many of these issues for about 6-10 years now. My coping techniques were no longer working - and thanks to the prodding (aka: shove) from a dear friend to go see my doctor - I finally was put on the path which has brought me to this point. While I’ve joked with her that it is "all her fault" that now I know about having MS - I really am grateful for her loving push. And I’m also thankful for those who have looked past my stubbornness and pride to give much needed help, especially these past few months.

What’s next? Your guess is as good as mine. For now the MS roulette wheel is spinning and no one knows just what the results will be.

A winter's day

Well - I made a promise to myself that I would post something here again should the "total page views" get up to 8500. Guess it's close enough at 8498 (sigh, many of which are probably my own views).  Not that anyone really reads this blog anyways - so not sure why I even care. Yeah, I hear the violins playing with that last sentence too.

And since I am unable to come up with anything coherent to write - I shall instead steal (ahem, borrow) the lyrics from a song which seems to be quite fitting at the moment.

I Am A Rock

by: ~Simon & Garfunkel

A winter's day
In a deep and dark December;
I am alone,
Gazing from my window to the streets below
On a freshly fallen silent shroud of snow.
I am a rock,
I am an island.

I've built walls,
A fortress deep and mighty,
That none may penetrate.
I have no need of friendship; friendship causes pain.
It's laughter and it's loving I disdain.
I am a rock,
I am an island.

Don't talk of love,
But I've heard the words before;
It's sleeping in my memory.
I won't disturb the slumber of feelings that have died.
If I never loved I never would have cried.
I am a rock,
I am an island.

I have my books
And my poetry to protect me;
I am shielded in my armor,
Hiding in my room, safe within my womb.
I touch no one and no one touches me.
I am a rock,
I am an island.

And a rock feels no pain;
And an island never cries.

Battling demons

It has been a long time since I've posted anything on my blog. There are many reasons, some of them better than others. Let's just say that I decided to take a blog break – and that it has lasted longer than I originally thought it would. So what has brought me back to the blogosphere? It is something that has been very much in the news, on social media, and on my mind for just over a week now. I speak of the death of someone whom I never met, except through the movies. Yes, I'm referring to the heartbreaking suicide of Robin Williams.

His death has bought to the surface thoughts and feelings which I have always kept very silent about. You see, I know there is still a stigma attached to depression, and heaven forbid anything related to suicide. It can be difficult for me to fully understand... but if someone were diagnosed with cancer, heart disease, or a plethora of other physical illnesses - their struggles would be freely shared with friends, family and even strangers. Empathy and support would be free flowing, lifting them up and sharing the burden as much as possible. But for those who suffer from more invisible illnesses, such as any form of mental illness... well it is common to just keep it quiet, knowing that avoidance rather than support is the the typical reaction.

This past week many have questioned why someone so widely admired, funny, wealthy, and having loving family & friends could do something like that. And if Robin Williams could do it... what's stopping others fighting similar demons from following suit?

For that reason I feel today a need to address the topic of suicide, which is sadly a common occurrence among people who live with depression. In the past I may have made casual remarks to a few people here and there - but am fairly certain they have never truly known the depths. So why now? Not really sure, but it is my hope that perhaps one thing said here might be of help to someone - even if that someone is just me. The following are thoughts taken from something that I wrote months ago in a notebook. At the time I told my counselor that it will never be published on my blog. Never say never, eh?!

In case you haven't caught on yet and are still wondering... today's blog subject is about suicide. Specifically suicidal thoughts - often referred to as suicidal ideation. What is this word, "ideation"? Basically it's when a person thinks about something a lot. Sometimes to the point that they may even act on such thoughts - because thoughts are a precursor to action.

There is an old adage regarding a progression of thought: first a thought is abhorred, then tolerated, and finally it is embraced. Which is one reason why scriptures warn about watching our thoughts. One verse for example:

"…if ye do not watch yourselves, and your thoughts, and your words, and your deeds, and observe the commandments of God, and continue in the faith... even unto the end of your lives, ye must perish. And now... remember, and perish not." (Mosiah 4:30)

Only my counselor, my Bishop (ecclesiastical leader), and perhaps one other person have really known the truth that I don't talk about. Since my teenage years in the early 1980's, I have had suicidal ideation. Not constant, not every day, but way more frequently than I'd like to admit. Sometimes these thoughts are more pervasive than other times, and are a serious drain of emotional, physical and mental energies.

Once at the age of 18 and newly enrolled in college; in an English class I wrote a composition. The topic was my choice - and what I wrote about was a fairly detailed exploration of all the different methods which could be used to commit suicide. At the end of the paper I even came to a succinct conclusion of what my preferred method would be. Disturbing as the topic was, I remember having received a good grade on the paper (guess it was well written or something). However there were no comments nor questions about the topic. I would like to think should a paper of that nature be handed in today, that red flags would be raised and referrals for help extended. Looking back I now recognize that it was my first silent plea for help - for understanding - even if I didn't know that I needed it at the time. How would my life have been different if that professor had recognized the pain and reached out?

Often I make comments in talking and writing – which to me hold a completely different meaning than that perceived by others. Mostly those comments are hidden in the guise of humor - because I honestly do not wish to burden others, and in a way feel that I am protecting them from the depths of darkness that I feel. As I said four years ago in a blog post... "When I laugh, make others laugh, and portray the illusion that all is bright - I can for a moment in time hide, even from myself, the reality which lies beneath."

There’s a poem (that I wrote in 1986-87 during a very depressing dark time) and which I actually shared on my blog a while back. Seriously doubt that anyone who read it had the slightest inkling of the true meaning to me behind these closing words..

Clouds of fog blur my hearing.
Gripping the wheel of life I slip and grow cold.
Leave as silently as you came,
and tell no one of your going.

The majority of those who experience suicidal ideation do not carry through with it (or so I understand) – and so it has been with me. However some may make attempts, and some deliberately plan to fail or be discovered, while others might carefully map their plan for success in carrying out those thoughts. It is my opinion that such attempts happen when a person finally becomes too tired and overwhelmed from repeated battling the thought demons. It's not that they necessarily want to die, just need the very real pain to go away.

Over a long period of time, wanting to know more about suicidal ideation, I have read from a multitude of different sources (books and oh so many sites on the internet). Discovered there is quite a long list of suicide ideation signs and symptoms. If you've read my blog before, you'll know that I just love making lists of things! Am not providing all of them for there are too many, but in no particular order some of mine have been:

• feeling trapped or hopeless
• heightened state of anxiety
• very moody
• changing sleep patterns (sleep deprivation/insomnia, or too much sleep)
• depression
• experiencing panic attacks
• impaired concentration
• increased self-criticism
• isolating oneself (this is a huge one for me)
• simply wanting to escape the pain and make it end
• believing you are a burden to others
• no sense of purpose in life; no reason for living
• feelings of seclusion or loneliness
• sincere belief that everyone would be better off if you weren't around anymore
• unable to experience pleasurable emotions from normally pleasurable life events (eating, exercise, social interaction, etc.)
• talking about killing oneself – expressing regret about being alive or even ever having been born

If you haven’t observed any of these things in me – trust when I say that they are there. Then remember that a significant number of people with suicidal ideation keep their thoughts and feelings a secret, and appear to have no apparent signs. Also don’t forget that I am a master mask maker who is very experienced in hiding.

Along with the list of signs and symptoms – there are also nice useful lists of things which may help lower the risk of suicidal ideation and suicide attempts. Think I need to focus on and do better with some of these.

• compliance with treatment plans (counseling or even prescription drugs if needed)
• avoid alcohol, and illegal or prescription drug abuse (this has not been a problem for me, as I try my very best to follow guidelines in the Word of Wisdom - but know it is often an issue for many as they attempt to self-medicate away the pain)
• avoid isolation – try to stay connected to the outside world
• exercise
• eat a well-balanced healthy diet
• involve friends or family in your treatment
• focus on good things in life - at the end of each day write down at least 3 positive things that have happened to you, for you, or because of you
• get at least 7 to 8 hours continuous sleep every 24-hour period (easier said than done – especially for me)
• separate yourself from means of ending life – get rid of guns, knives, dangerous drugs, etc.
• seek out things that give you pleasure, such as being with friends/family
• self-help groups – sharing anguish and anxieties that drive you towards such thoughts can be relieved and comforted by:
• seeing how others get through it
• supporting others – this can help you feel better about yourself and those around you (in a way I suppose that my blog has helped to serve in this capacity for me)

In conclusion...

Yes, I live with frequent suicidal ideation - the key word here being live. No, I have not acted on those thoughts (even when so very tempting as they sometimes are). There are a few things which work well in keeping me from acting on or embracing those thoughts.

First and foremost is my religion and faith in God. Often I turn to the scriptures and prayer for help. That help has always been there, and it always will be. For I know that God will not abandon me – nor will God abandon any of His children (even when depression thoughts try to tell me otherwise). I may not know His reasons for this "thorn in the flesh" - but in the end have faith that it will somehow become a blessing.

"...as much as ye shall put your trust in God even so much ye shall be delivered out of your trials, and your troubles, and your afflictions, and ye shall be lifted up at the last day." (Alma 38:5)

Second are the coping tools and skills learned from gifted knowledgeable counseling (both professional and that received from conversations with dear friends and ecclesiastical leaders). For me it takes hearing something multiple times before it begins to sink in or make sense. Hearing the same thing said from different perspectives is also helpful. Am very thankful for those who have simply listened and/or offered their love. They may never know what a difference their small acts of kindness have made.

Third is keeping a notebook of thoughts (less formal than a journal). For me, seeing things written down can help to recognize and sift through the often false thought processes which accompany depression.

Fourth has been this blog for giving me the opportunity to express things that I would probably never just talk about with people.

I'm sure there are others - but am too tired to explore them right now. And with that I end this long post. Hope this will open the mind gates to begin writing here again - and really hope that future topics won't be as serious. Just felt this was something that I finally needed to talk about.

Holes

Autobiography in Five Short Chapters

by 

Portia Nelson

Chapter One

I walk down the street. 

There is a deep hole in the sidewalk. 

I fall in. 

I am lost .... I am helpless.

It isn't my fault 

It takes forever to find a way out.

Chapter Two

I walk down the same street. 

There is a deep hole in the sidewalk. 

I pretend I don't see it.

I fall in again. 

I can't believe I am in this same place.

But, it isn't my fault 

It still takes a long time to get out.

Chapter Three

I walk down the same street. 

There is a deep hole in the sidewalk. 

I see it there.

I still fall in ... it's a habit ... but, 

my eyes are open.

I know where I am.

It is my fault.

I get out immediately.

Chapter Four

I walk down the same street. 

There is a deep hole in the sidewalk. 

I walk around it.

Chapter Five

I walk down another street.