Hello, friends! I have four money articles in progress, plus I'm editing several guest posts for future publication. But today I want to give a brief update on my mental health. My depression and anxiety have been tough this year but it feels like I've turned a corner, and I want to share what's helped.
Each week when I go to therapy, I complete a survey regarding my recent mood and attitude. It's about what you'd expect. There's a list of maybe a dozen statements, and for each I fill in a bubble indicating how strongly I agree (or disagree) based on my experience during the previous seven days.
From memory, sample statements include:
- I feel nervous and/or my heart races.
- I feel anxious in social situations.
- I have friends and family I can ask for support.
- I have trouble finding motivation to get things done.
- I'm able to complete everything I want to do.
- And so on.
At my first therapy session in April, my score on this assessment was awful. I felt anxious all of the time. I was having trouble with increased heart rates. (Thanks, Apple Watch, for constantly flagging that.) And by far my biggest problem was getting done everything I wanted to get done. I wasn't doing anything. I was too deep in my anxiety and depression.
Last week, I visited my therapist for the first time in a month. As always, I completed the mental health inventory before our appointment started.
“Whoa!” my counselor said when she saw the results. She pulled up my past scores on her computer. “This is the best you've been since we started working together. You marked that everything's fine except for your ability to get work done. That's great. What happened?”
“What happened is that I got out of my routine,” I said. “I've been on vacation. Plus, I've been doing a lot of the things you and I have talked about. They've helped. Right now, the reason I can't get done everything I want to do has nothing to do with depression and anxiety. It's just that I have so much on my plate that I can't figure out how to prioritize it!”
During our time together, my therapist and I have explored a variety of steps I can take to improve my mental health. When I actually implement these things, life is great. (I have a tendency to talk about making changes without actually doing so. This was especially true early on.)
Here are three changes that have helped me cope with my depression and anxiety. [Read more…]