Early warning signs - what now?

[Ballerina123]

I'm getting some early warning signs of my mental health getting bad again.

What do I do next?

I feel like I'm doing all I can to stay well.
But my thoughts aren't right.

I can't see my cc till Thursday and honestly think it would be a bit too much to call her before then.

I'm just not sure when you recognise early warning signs what you do next? Except tell your team.

Thanks

[Arienette]

No idea j always wondered this.

Hope you feel better soon. X

[tiptoes]

I tend to find a Limit, Contain, Reduce approach helps when I notice warning signs.

First priority is things that will limit my mental health from getting worse. For example not taking on too much work, drinking less caffeine, reducing swings in sugar levels. Doing the opposite of what my brain is telling me to do especially when it comes to things like music and exercise.

Then focus on containing the mood as the state it is currently in; mostly with the above suggestions but doing so more proactively and more routinely. I try to focus on sleep and relaxing activities.

Once I feel like my mood is becoming contained, I try to focus all of the above towards getting back into my usual routines.

This approach has helped me with my warning signs because it is not about making them suddenly go away and because of that the small changes can be noted and that helps me stick with the steps that will help improve my mood.

If I am struggling with limiting my mood over the course of a 3-4 days I tend to reach out for help. Sooner if my mood is changing quickly. I try to trust my own thoughts on this if the idea of waiting until X to see someone feels daunting I make contact sooner; even if it is just to say my mood is doing this.... please can we work on this when I see you on X. That way when I do see them I know we can get straight to the point and make best use of the session.

[Ballerina123]

Quote:

Originally Posted by tiptoes

I tend to find a Limit, Contain, Reduce approach helps when I notice warning signs.

First priority is things that will limit my mental health from getting worse. For example not taking on too much work, drinking less caffeine, reducing swings in sugar levels. Doing the opposite of what my brain is telling me to do especially when it comes to things like music and exercise.

Then focus on containing the mood as the state it is currently in; mostly with the above suggestions but doing so more proactively and more routinely. I try to focus on sleep and relaxing activities.

Once I feel like my mood is becoming contained, I try to focus all of the above towards getting back into my usual routines.

This approach has helped me with my warning signs because it is not about making them suddenly go away and because of that the small changes can be noted and that helps me stick with the steps that will help improve my mood.

If I am struggling with limiting my mood over the course of a 3-4 days I tend to reach out for help. Sooner if my mood is changing quickly. I try to trust my own thoughts on this if the idea of waiting until X to see someone feels daunting I make contact sooner; even if it is just to say my mood is doing this.... please can we work on this when I see you on X. That way when I do see them I know we can get straight to the point and make best use of the session.

Thanks this is really good advice
I'll try all those things.
It makes a lot of sense.

I missed my run this morning because I got up late bit I'm teaching and relaxation and meditation class this afternoon and we are talking about stress so that should give me a good idea and plan about how to reduce stress.
I tend to get a lot more from the students and their ideas than from actually teaching it so it should be good.

I'm feel very anxious this morning but just trying to ride the waves and tell myself it will be ok. That's it's just a symptom and it will pass

[~SuNsHiNe~]

I find remembering that it will pass helps, otherwise its easy to become more anxious about the fact that you are starting to feel anxious, or upset that you are feeling down and it just escalates. Trying to maintain a routine with the things that help (exercise etc) can also help manage things. Hope you are doing ok , take care x

[Ballerina123]

Thanks that's really good advice

I do tend to worry myself into an episode so that's a good perspective to have.

I feel anxious about my thoughts today but it right that the more I feel worried that bigger u make my symptoms in my head x

[Ballerina123]

I've done a lot to help myself in the past 24 hours. Everything I know how to do.
Except go for a run but I'll do that this afternoon.

I'm starting to feel less overwhelmed. Which is good.
There is just work to do today. Which should be fine.
Then I can rest the rest of the week.

I'm really trying to stay on top of these symptoms but it's a daily job.