I haven’t blogged for a long time and there are usually two reasons: either I’m ill or I’m very busy. Both apply to my recent absence. I have started a new job, which I’m very pleased, excited and anxious about! It’s only six hours a week and temporary, but I want to do my best and have a significant impact, as I will be working with young people on an art project exploring mental health. My studies with the Open University continue, which is a heavy workload because I’m taking two modules (60 and 30 credits) this year and it gets very intense when deadlines are close together. In case this wasn’t enough upheaval, The Universe decided to throw a spanner into the works…
I have been experiencing a lot of abdominal and middle back pain since October, along with constant nausea and some other symptoms. At first, I thought I had gastritis because I’m prone to getting bad gastritis, but some of the symptoms didn’t fit and the pain didn’t subside like it normally does. Last week, an ultrasound scan confirmed I have gallstones.
While it’s good to have a diagnosis, after three months of not being sure what was wrong, knowing I have gallstones doesn’t stop them from disrupting my life. A lot of people reacted to my suspicions that I had gallstones by saying “ooh, that’s very painful.” Now I know I have them, I can confirm that yes, they are extremely painful! I’m seeing my doctor next week, but in the meantime I spend most of my day with heat pads clamped to my upper abdomen and middle back/shoulder blades.
The gallstones are disrupting my life in general, making it difficult to establish a routine — which is something with which I struggle most of the time anyway, having to work around my mental health problems. They also stop me from following my exercise routine, which I depend on to manage my mental health, meaning the depression and anxiety have been taking hold. It’s been a stressful few months, for various reasons, and my physical health is preventing me from using some of my main coping strategies.
It’s easy for people to say I shouldn’t worry and to take it easy, but regular exercise is crucial for my wellbeing. When I stopped taking antidepressants, I replaced them with physical activity. Exercise has loads of neurochemical and psychological benefits which are essential for me to cope. Being unable to go to classes or run because I’m curled up in a ball of pain and/or vomiting has huge implications for my mood over the following days and weeks.
So I have been struggling.
The sporadic exercise and odd eating patterns have taken their toll: I have gained weight and am around 10lbs more than I was in October, when I reached my lowest weight of 174.5lbs. I use the word “around” because I’m extremely bloated and my weight varies a lot. I can be anything between 180lb and 190lb on any given day. I feel fat and puffy. It’s difficult to keep things in perspective and not feel like I’m undoing all my hard work.
I’m also painfully aware that gallstones can be caused by weight loss, which feels like a punch in the gut. For the first time in my life, I have been losing weight with a healthy approach — a healthy mindset and a healthy eating plan. I haven’t lost weight quickly or followed a high protein diet, both of which are associated with gallstones. Health was one of my main motivations for losing weight, as I have a close family history of heart disease and type 2 diabetes, which I would like to avoid. I did everything “right” and perhaps it’s stupid and immature, but I feel as if I’m being punished.
Balancing everything is very difficult. I’m trying to practice self-care and focus on the positive aspects of my life, but it’s hard. I feel as though I’m being dragged backwards just as things were beginning to go well.
Logically, I know the improvements I have made cannot be undone, especially by gallstones and a dip in my mental health. I’m still managing to work and study, thanks to both having very flexible hours. I have made it to most of my gym classes, although it’s frustrating when I have to cancel one. Gaining 10lbs is hardly slipping back into my old ways when I’m 60lb lighter than I was at the beginning of last year and over 100lb under my heaviest. I know plenty of people struggle much more than me, but it’s frustrating to see my progress slow or halt when I want to rush forward.
I’m trying to think of this period as a sidestep off my path (to recovery, achieving my goals, leading a life worth living, etc) rather than slipping backwards. I need to take the time to recover and do what I can, instead of pressuring myself to chase down more goals. In fact, my goals for 2019 are all continuations of what I have been doing: losing weight/getting fitter, working on my writing and trying to improve my finances. Sure, I wish I could achieve them all at top speed, but slow progress will still get me where I want to be.
I love setting goals, chasing my dreams and challenging myself, but sometimes we need to step aside and take a break. To maintain our position instead of risking harm by pushing on, regardless of how much it hurts. Strip everything back to your priorities and do what you can, instead of stressing about what you wish you could do.
I spend a lot of my time thinking about goals, which are both a key strategy in managing my mental health and a source of frustration, anxiety, disappointment and other feelings which contribute to my mental health problems. On balance, working towards my goals (and achieving some of them) has a positive influence on my life. They give me a sense of purpose and fulfilment. However, this year has been a little strange, because one of my goals is becoming very visible to other people: I want to lose a lot of weight and have lost almost 5 stone.
Announcing my goals is something I find very awkward, even when it’s necessary. For example, fundraising for charity was an integral part of my trek to Machu Picchu last year and telling people about my goal put a lot of pressure on me. On the other hand, being open also enabled people to give me a lot of support and encouragement, which helped me achieve my goal.
Odd as it sounds, one of the few advantages of severe mental illness is that nobody has any expectations of/for you. During my worst points, I felt my life was such a huge disappointment and burden to people that I couldn’t disappoint them any more than I was already disappointing them. Having a shower or cooking a meal was a massive achievement; I had no other goals.
So having goals is a positive sign. I am trying to live a better life and working towards my goals indicates that I have some degree of hope (if not confidence) of achieving them. However, there is a shadow side: I’m terrified of disappointment and every failure along the way is a reminder that I have let down my family, friends and myself.
But people don’t always see the failures.
People complimenting me on my weight loss is great, especially since I can’t see the difference as clearly myself, but it has made me think a lot about how my experiences differ from what people see. It has also made me realise there are parallels with other goals and aspects of my life, which are less obvious because I can’t measure them in the same way that I can track my weight and clothes size.
My weight loss has become more visible over the past few months, so people see I’m now a size 14 instead of 18. They didn’t notice the first few months of this year, when I started eating less/more healthily but couldn’t see the results. People don’t see the weeks when I lose no weight, despite following my eating and exercise plan. They don’t see me getting frustrated and discouraged because the effort doesn’t seem to be paying off.
Likewise, people view my mental health from the outside. They only see me on my good days, because I can’t leave home on my bad days. My anxiety may seem much better, particularly as I get used to specific situations (gym classes, writing group), yet I still get panic attacks. I’m still too scared to drive or into a shop alone. There are days when I spend hours worrying about everything from whether my dog seems a little “down” to if I will ever repay my debt or move out of my parents’ house.
The outside only shows part of the picture. Yes, I have lost weight and my mental health is generally better nowadays, but neither has been as straightforward as it seems. My progress hasn’t been linear — and my mental health can be very erratic — but it looks linear to other people, who don’t see the effort, frustration and frequent disappointments.
The changes started a long time ago and it has been a rocky road.
While I consciously choose to work towards my goals at particular times, my ability to do so is often rooted in changes I made long before setting them. At my highest weight, during the final year of my BA in 2010-11, I was a size 26 and have no idea what I weighed except it was definitely over 20 stone. Yet I had already begun to make the mental changes which are helping me to lose weight this year: when I decided to go to university, I decided I was worth the effort. I was worth the expense. I was worth the risk of failure, embarrassment and disappointment.
At 18, when I had a place at another university in a different subject, I made a different decision. My self-esteem was nonexistent and I didn’t think I was worth the cost. I wasn’t worth the hard work.
I went through a lot of pain and despair before I started to build a little self-esteem. I took antidepressants and had counselling. I tried to help myself, but I failed a lot of the time.
Along the way, I tried to cheat my way to self-esteem by losing weight, going from a size 18 to a 12 in a few months. (Sidenote: sacrificing muscle tissue for a lower number on the scale is a stupid thing to do and takes ages to repair). I half starved myself, binged because I was hungry and then punished myself by eating even less. Over and over. I thought I would like myself if I could fit into a size 12, but I was wrong.
Eventually, I got sick of my life. I was 23 and my mental health had improved a little, but I hated everything about my life apart from my dog. One of my best friends was working in Spain at this time and had invited me to stay with her for a low cost holiday. I hadn’t been away since a family holiday when I was 17 and I love sunshine, so I was tempted. I had enough money for flights, food and spending. I was running out of excuses — except the usual one of having crippling anxiety. But I was sick of that excuse, too. I booked my flights and knew I would have to go through with it, even if I failed.
Looking back, I think that was the start of believing I was worth anything. I was sick of staying inside the house and missed my friend, but I also wanted to be the type of person who could travel somewhere. Someone who wouldn’t be fazed by going on a plane alone (and for the first time, to boot!).
That holiday changed my life because I realised I could do more than I anticipated. I could travel by plane without having a panic attack. I could wander around Valencia alone. I could even speak a few phrases of Spanish, including “I miss my dog!” I loved the holiday and it was well worth the costs. It opened up the possibility that I could do more. By the time I got home, I had decided I would try to get a place at university the next year.
I hedged my bets a little, going to my local university to minimise expenses and ensure I had some support at home, but I was trying to achieve something I had once thought was impossible. I believed I had missed my chance of going to university, but I was proving myself wrong.
My graduation was one of the happiest days of my life. So many people point to photos of themselves at their highest weight and say how miserable they felt, but I was happier than I had ever been. I was still struggling a lot and my weight is an indication of that, because I have always had a tendency to comfort eat, but I had finally gotten a degree. I was disappointed to have missed out on a First after my grades dropped in the final year, thanks to the stress of being diagnosed with borderline personality disorder and an eye condition which can lead to blindness in a single month, but a 2:1 was better than no degree. Besides, I already had a place on the Creative Writing MA course and was focusing on the next goal!
I became concerned about my physical health, which had taken a backseat for a long time. My fitness was atrocious and my habit of buying crisps and chocolate bars at the university shop had to stop now I didn’t have a student loan to finance the habit. I was too scared to walk outside alone, so I bought a treadmill (which is how I know I was over 20 stone, because I had to take weight limits into account when choosing one) and started walking. By the end of summer, I had dropped to a size 22.
I can pinpoint my current attitude to that summer: I started focusing on fitness and weight loss as a path to better health. The journey since then has been up and down, but although my weight has fluctuated a little, I haven’t gained a dress size since that time. I was finally making lifestyle changes — and for the right reasons.
I know I have come a long way, but it doesn’t always feel like it.
Part of the reason why I set myself a lot of goals is because so much of my life seems to stagnate; working towards goals reminds me that I’m making progress. I think this is especially important because monitoring my mental health is difficult.
Many aspects of mental health are intangible and while some symptoms improve, others regress. For instance, my anxiety and depression are generally much better than in my final two years at university, yet I drove 50 mile round trips to lectures four times a week and the most I have driven this year is a few 7 mile trips with my mum beside me. Having goals stops me from fixating on what I can’t do, switching the focus to what I can and might be able to do.
I achieved one of my key goals for this year at the weekend: I ran a half marathon. It has been a useful goal because, in addition to improving my fitness, running teaches me a lot about life. My main goal was to complete the half marathon, which meant I had to learn to pace myself. However, I also wanted to finish within 3 hours if I could, which meant pushing myself. It was difficult to balance these approaches during the race, but my mum and I made it in 2:59:51. Yep, a whole nine seconds to spare!
Knowing when to pace myself and when to push myself is one of the most challenging aspects of any goal. Part of the challenge is to appreciate how far I have come while focusing on where I want to be. It’s difficult not to get frustrated about how far away the end goal is, especially when working on something which will take months or years ro achieve. I find myself comparing my experiences to other people’s achievements — which is a fallacy, because as I pointed out at the start of this marathon post (pun intended), the outside doesn’t reflect the true experience.
Playing the long game, you have two choices: keep going or give up.
As with running long distances, working towards long term goals involves a lot of different factors. You need to develop a strategy and assess your energy levels to know when to push and when to pace yourself. You need to train and learn from your mistakes.
Gradually, you learn what works best for you and realise there is no point comparing yourself to other people. No matter how fast the other runners are, the only person you are really competing with is yourself. I suspect this is true even for elite athletes, who want to break their personal bests as well as beating the competition, but it’s especially true for those of us who just want to do our best and finish the race.
An advantage of playing the long game is that there’s always another race, another chance to make strides towards your goal. You might not manage it in the same way or time frame as you planned, but every experience teaches you something which will help you (eventually) achieve your goal.
The alternative is to quit, which guarantees you will never achieve what you want.
Achieving my goals is never pretty or easy. I often feel the universe is testing me or taking the piss — especially when my glasses broke 40 minutes before the start of the half marathon, meaning I had to run half blind — yet these additional challenges are what make my experiences unique.
I know I can run 13.1 miles without being able to see anything more than colourful blurriness and the three feet of ground in front of me. I can complete a four day trek while contending with altitude sickness, multiple panic attacks and a throat infection. On a more mundane level, I can write and study around the symptoms of my mental health issues. I can force myself to do a gym class straight after having a panic attack. I can make healthy choices most of the time, even if part of me still wants to munch crisps and chocolate.
I don’t always feel like carrying on, but I keep going because it’s the only way I have a chance of getting what I want. Challenging myself is the only way of discovering my capabilities. The long game is a massive commitment, but the potential rewards outweigh the sacrifices.
I had a strange experience last week. Back in January/February, I booked an Arvon course called Editing Fiction. My plan was to use the opportunity to finish my novel and start submitting it to agents. The course was last week and it was amazing — I learnt a lot and felt inspired. However, by the end of the week, I had decided to abandon my novel.
To say I hadn’t expected this outcome would be an understatement. One of my 2018 goals was to get The Novel up to a decent standard, making it the best I could. I was persuaded to read the opening chapter to my writing group and got encouraging feedback. I had redrafted it 4 times since I wrote the first draft 3/4 years ago. I was sure that working on this novel was what I should be doing.
And that was the problem. I was no longer enthusiastic about The Novel. Had fallen out of love with it.
The realisation came during a tutorial with one of my favourite writers. I went in babbling about not knowing whether I should be prioritising The Novel and feeling like an utter idiot. Luckily, the tutor is an excellent teacher and reader of humans: she saw something I hadn’t yet realised. She recounted her experience of writing a novel and losing it when her laptop was stolen. After the initial shock, she was relieved.
She asked me how I would feel if the same happened to me. My answer? Free.
The Novel isn’t right for me. Not at the moment, anyway. As the course tutor pointed out, if it had been right for me to keep working on it, I would have been offended and defensive when she suggested I quit. Instead, I was delighted to receive permission to stop.
I have thought a lot about permission in relation to writing. Like many other writers, I struggle with confidence and the paradox of assuming my work isn’t good enough and being arrogant enough to want people to read my stories. However, I had never considered seeking permission not to write — to abandon something in which I have invested a lot of time, effort and even (thanks to an online course on plot) money.
I don’t think twice about casting aside short stories that aren’t working for me, but The Novel felt different. I have never written a novel which is good enough to publish; perhaps I thought I had to prove myself. A lot of the writing advice I came across said to keep going, to finish projects, so I felt obliged to continue. To keep redrafting, even when I was no longer motivated.
Quitting feeds into a lot of my fears and negative beliefs: that I’m a failure, lazy, simply not good enough. Yet what is the point of pursuing a goal which I no longer want to achieve?
The tutor reassured me that I hadn’t wasted my time on The Novel. It’s an experience which has improved my writing and will help me to clarify my goals as a writer. I have learnt a lot through writing it, from the fact that spending 3/4 years on a project probably means I’m not lazy, to the Writers HQ course which developed my plotting skills. I’m not upset about giving up on it; I’m happier, lighter.
Although it’s early days, I believe that I will learn a lot from putting The Novel aside. It has made me wonder what else I’m clinging to in my life.
The strangest part of this experience has been finding evidence that I knew — unconsciously — I should abandon The Novel before it was pointed out to me. In my lists of current goals, I have not prioritised The Novel. I was reluctant to show the other course tutor, an editor, my synopsis because I thought it was crap, which I now translate as knowing I didn’t believe in it, since it would have been sensible to ask her how to make the synopsis less crap. In my tutorial with the editor, she asked me questions about The Novel which I hadn’t considered. Why hadn’t I considered them? Because I didn’t care.
Other people on my course talked about their projects with enthusiasm, but I didn’t enjoy talking about The Novel. I was too ashamed to show it to the writer I admire — instead of my first chapter, I submitted a short story which I actually quite like.
With hindsight, it is clear I shouldn’t be working on The Novel. Yet I ignored the signs for months.
Again, it makes me wonder what else I’m overlooking. I am trying to trust my intuition, but I get swayed by what I “should” be doing. I “should” finish The Novel. I “should” focus on The Novel because its premise is commercial. I “should” be better at promoting myself and my work.
When I act on my intuition, the outcome is usually good. I can’t think of a time when I have regretted following my intuition; just loads of times I wish I had, but didn’t.
Forget what I “should” do. That’s the main lesson I took from the Arvon course. I can’t waste time and energy trying to be a different kind of writer, a different kind of person.
I’m not sure why I fight against my intuition so much — or why I fail to see the signs which point me towards what I really want. I think I’m getting better at recognising what I need to do, but this experience has taught me that I’m far more likely to listen to people I admire than to myself. It’s something I need to change.
Another issue which was mentioned in my tutorial is confidence. The self-doubt will never go away, says the writer whose books I buy as soon as I can (in print, no less). And it can be a good thing, because the best writers are those who are continually trying to improve, not the ones who believe their work is perfect.
Again, this is something I kind of knew, but it was reassuring to hear from one of my favourite writers. If I wait to feel confident before doing anything, especially writing/submitting stories, it won’t happen. I need to take action despite lacking confidence, to make it a habit.
When I take action towards goals which are important to me, I feel energised. Even if I was exhausted and demotivated before doing anything. I stopped feeling energised by The Novel long ago. I just needed someone else to give me the message.
Progress in anything is often slow and nonlinear, but these qualities are exacerbated when you have mental health problems. In particular, anxiety and depression can create conflicting symptoms: it feels like I’m progressing too slowly and have the urge to rush into everything, yet it’s difficult to find the energy and feel motivated, plus many activities are too challenging. It feels like being torn in different directions.
I have been feeling this way a lot over the past few months. So much of my time has been lost to mental illness that I feel frustrated when it steals more time from me. I’m glad and grateful that nowadays these increments of time can be (usually) measured in hours, days and weeks — in the past, they were most commonly measured in months and years — but it’s still stolen time. Time I can never get back.
My frustration might be due to my experience of losing so much time during my teens and twenties, when most of my peers were achieving amazing things, changing their lives and having fun. I may never reach the milestones of adulthood which the majority of people consider “normal”, like living independently and supporting myself without relying on state benefits, so it feels like everyone has overtaken me. I feel a deep need to prove myself, to demonstrate that my goals are worthwhile and I can make a valuable contribution to the world.
I constantly worry I am failing at life. I tend to dismiss my achievements, because it feels ridiculous to be proud of them when I struggle with tasks that most people find easy. I pressure myself to reach high standards because I hope it can atone for my failures, which include relying on my parents and finding driving a huge challenge nearly 9 years after I passed my test. If I could choose to exchange my achievements for being able to do everyday tasks, like shopping on my own and holding down a full time job, I think I would. Other people, I suspect, would find me more acceptable.
Lately, I have been in a reflective mood. I think it’s because I had to wait several weeks for my results from my first Psychology module. In the event, I got an overall score of 95 and surpassed my expectations, but I was anxious about failing because it would effectively terminate my pursuit of the degree. I managed to almost convince myself I had messed up my final assignment so much that I had failed the module. As frustrating as it was to waste yet more time worrying for no reason, my anxiety sometimes gives me insights: studying Psychology is very important to me.
While it should be obvious that I’m not choosing to accumulate more student loan debt for no reason, I think part of me worried about my reasons for pursuing a Psychology BSc. I have no career path mapped out. No way of knowing how my mental health will affect my life when I complete the qualification. However, I do feel a strong desire to improve my understanding of psychology and mental health so that I can help others. Perhaps I will do this through my writing; perhaps it will be via research or something else. I don’t know the route I will take, but I have clarified my first steps and am heading in the right direction.
The experience has highlighted a few truths:
1. There will always be waiting periods in my life, whether it’s waiting to hear about results or taking action in the face of excruciatingly slow progress
2. My mental health issues might mean I have more waiting periods than the average person
3. The only way to deal with waiting periods is to accept them
Acceptance is bloody hard.
Acceptance. It’s a simple concept, but difficult to practice. My instinct is to get upset: “why should I accept chronic mental illness when other people don’t experience it at all or for shorter periods?” And no, reminding myself that other people experience more severe mental illness for longer periods doesn’t help. Yet acceptance is the only way forward, because fighting against mental health problems doesn’t work — you have to take a collaborative approach, working within your constraints while pushing for progress.
Unfortunately, accepting my mental health issues can be difficult for other people. Many friends have dropped away because they couldn’t understand my symptoms, or why my symptoms differ from their own experiences of mental health problems. I know I’m better off without these “friends” but it’s still painful. Society in general doesn’t seem to accept mental illness. Even when people express understanding for “high functioning” people who have mental health issues, they are quick to judge those of us whose ability to work is affected. Stigma still prevails: people assume you are lazy if you need to rely on benefits, many express sympathy while acting in unsympathetic ways and judge you based on how you appear on your good days, without considering how they might be outweighed by bad days.
It’s difficult to accept your own situation when other people send negative messages. Even common assumptions can be hurtful for those of us who don’t fit the “norm” and these assumptions seem to increase as I get older. People assume a woman in her mid 30s should have her own home, be in a serious relationship, work full time, want or have children, socialise at least a few times a week, etc. I don’t fit the pattern and probably never will.
Yet everything boils down to the same old truth: improving my situation requires acceptance.
Learning to be patient.
I know comparing myself to others is ridiculous. Everyone’s situation, experiences and challenges are unique to themselves. All I can do is work on my own goals, try to improve my mental health and hope it all works out in the end. Oh, and I should probably try to enjoy my life along the way!
Maybe that’s the key to self-care, achieving goals, managing mental health and life in general: to aim for progress, not perfection, and have fun whenever you can.
Setting deadlines for myself isn’t always healthy, although they can sometimes help me to feel motivated. Sure, I would love to turn my life around in an instant, but that’s not realistic. I need to hold on to the positive aspects of my life, especially when they are overshadowed by the negatives, and see what happens.
I haven’t posted for a while because I have been going through a bad patch. The trouble with mental health problems is they can convince you that nothing you do will have an effect. There’s no point in writing a blog post, you think, because it will be crap, nobody will read it and it won’t help anyone. So you convince yourself it’s best not to do anything, which is easy since you don’t feel like doing anything. Nothing changes, of course, because you’re not taking action. You just feel worse and worse.
It’s frustrating when I feel this way, because downward spirals are hard to escape. I tell myself I’m waiting until I feel better before I work towards my goals, but not working towards my goals usually makes me feel worse.
I’m finding things particularly difficult right now, because even when I have been working towards a goal on a regular basis, my progress seems very slow. Losing weight, for instance, is once of my priorities for this year. I have a lot to lose, so I hoped the first half would drop off quickly. It didn’t, but that was okay when I was losing weight at a steady pace. Then it stopped. For no apparent reason. I don’t think I’m a particularly stupid person, so I knew that plateaus are to be expected and I would lose more weight if I stuck to my plan, but it’s hard not to have an emotional reaction. While I knew I should lose weight again, because I was sticking to my diet and exercise plan, part of me was screaming “you are failing, you are useless, you are hopeless.”
My plateau didn’t last for very long (about a month), but I realised it reflected my attitude towards many of my goals. I find it difficult to keep going when I don’t see results.
I recently read a book called Drive by Daniel H Pink, which highlights the importance of intrinsic motivation. I nodded along, recognising that focusing on external rewards is not conducive to motivation, but I also admit that I put too much emphasis on recognition. I feel insecure sometimes and need a gold star to boost my confidence. It feels pathetic to admit this, but tangible results keep me motivated and when they are absent, or not good enough (in my own opinion), I find it hard to stay the course. I start doubting myself.
I’m currently waiting for the final result of my first Psychology BSc module (I’m studying part time with the Open University) and it’s torture. My first 3 assignments got 95 apiece, so I would have to mess up in epic style to fail the module on the fourth assignment, which seems unlikely. But, again, while I realise this on a logical level, the part of me which is entangled with my mental health issues keeps shouting about how I’m stupid and must be an idiot to expect anything good to come of studying.
However, I was forced to take action in spite of these negative thoughts. I needed to enrol on my modules for the next academic year and apply for my student loan. I had to ignore the voice telling me I was jinxing myself, because the alternative would be to wait another year before continuing my studies. If I do that each year I complete a module, I would take 10 years to complete the degree, instead of the anticipated 5 years. Obviously, that would be ridiculous, so I did what I needed to do.
Taking action is almost always an act of faith. You have to trust that your actions will make a difference.
Keeping faith is especially difficult when you are working towards a big goal. I do my best to split big goals into smaller ones, acknowledging and celebrating small successes, but some goals are so big that you have to wait ages (so it seems) for even tiny signs of progress. The answer isn’t easy, but it’s essential: you need to focus on the process, not results.
Focusing on the process requires faith and patience. It’s about building the habits which will determine long term success. In short, it’s a long, hard slog.
I was googling “how to stay motivated during weight loss” earlier today and was reminded of something I already knew: motivation follows action. If you wait to feel motivated before taking action, you could be waiting forever. Time is always passing, whether you take action or not. What will you regret not doing 6 months, a year or several years from today?
So that’s why I’m forcing myself to keep going. It’s hard to make short term sacrifices without getting results, but my future self will thank me. I would rather turn down cake today than get diabetes in a few years. I would rather get stuck into studying this year than regret not seizing my opportunity 10 years down the line. I want to create healthy habits which will lead to my ideal life, or at least a better life than the one I’m living.
There’s a comment which writers often hear that has become a bit of a joke: “I would like to write a novel” — or its variant “I wish I had time to write a novel” — often accompanied by a wistful expression. The implication is that writing a novel is something people only do if they are privileged enough to have time and few other concerns, but this simply isn’t true. Thousands of novels have been written in segments of time snatched from busy days. If writing a novel (or doing anything else) is a priority for you, you can find a way to achieve it. The difference between people who say “I want to write a novel” but never do it and people who write novels is not a lack of time.
We all have 24 hours a day, 7 days a week and you can choose how it’s spent. It always passes, whatever you do.
Remembering this is, for me, a work in progress. I waste a lot of time; mental illness wastes a lot of time. But when I am well enough to take action, I try to force myself to take action. Waiting for results is frustrating, but waiting for motivation is a massive waste of time.
I will keep slogging, trying to achieve my goals, because not doing anything guarantees failure. It won’t be easy and I doubt I will ever learn to become patient all the time, but it’s necessary if I want to improve my life. Right now, it’s challenging. Maybe next week, month or year I will feel more motivated and gain more results. Either way, I plan to keep going.
A year ago today, I started a 4 day trek to Machu Picchu. It was the biggest and most difficult challenge I have voluntarily undertaken, but also one of the best. While it didn’t immediately transform my life, as I had hoped, it has changed me in ways I’m just beginning to realise. The greatest effect is cutting through my excuses. I completed a major life goal, despite struggling with my mental health. Why shouldn’t I achieve more goals?
In this spirit. I set myself a lot of goals this year. Some are boring and mundane (adding to savings, submitting more short stories), but a few are more exciting. One of them was to complete a tandem skydive from 15,000 feet.
As you can probably guess from the photo, I did the skydive yesterday — which happened to be my birthday.
Last year, I spent my birthday doing an acclimatisation trek in Peru and being serenaded in a restaurant with the world’s longest version of Happy Birthday. I was surrounded by a wonderful group of people who have become my friends, but I was thousands of miles from home and had woken up very early, sobbing because I was scared I was making a huge mistake. I was worried I wasn’t capable of achieving any of my dreams, including walking miles up very high mountains.
My birthday this year was very different: I was at home and spent the day with my parents. However, I also wanted it to be as memorable as last year, so I scheduled the skydive and hoped for good weather.
Although the skydive was on a much smaller scale than Machu Picchu, it involved a lot of preparation. My first task was to get under the 210lb weight limit (the website says you can jump if you are heavier, but you have to tell them in advance and pay a surplus, so I wanted to avoid that), which was a big commitment since I started the year at 244lbs. I weighed in at 201.5lb yesterday morning and a few pounds heavier in my clothes and trainers when I got to the airfield, which was a relief!
I also needed to have my doctor sign a medical form to state that I was allowed to jump, because I have received treatment for mental health problems within the past 2 years and have a history of self-harm. I had an appointment a couple of weeks ago and my GP declared that I was at no extra risk compared to any fit, healthy person.
I understand the reasons for needing my GP to sign the form, but it feels disempowering to be told that I can’t sign my own medical form. I know my own mind very well precisely because I have mental health issues. Managing my mental health effectively involves monitoring my mood and motivation for doing certain activities. Far from being a form of self-harm or method to boost fragile self-esteem, the skydive was my way of celebrating my achievements and rewarding myself for getting through the almost constant struggles.
Because I still struggle. Every small achievement, from walking the dog on my own to completing an assignment, involves facing my anxiety, depression and BPD and managing my current symptoms.
My symptoms are less apparent to other people nowadays; partly because they have lessened in intensity, but mostly because I am much better at managing them. I was anxious yesterday, for example, but didn’t appear more nervous than anyone about to be hurled out of a plane for the first time. I was focusing on controlling my breathing and being mindful, rather than listening to my worries and letting them escalate — though, truth be told, my anxiety disorder is concentrated on the possibility of humiliation rather than harm or death, so I was more worried about doing the wrong thing or puking!
In addition to being a celebration and reward, skydiving was also a reminder that I need to take chances in order to experience fun and excitement. I need to leap forward, despite being anxious and having other obstacles in my way. I may never “recover” from my mental health problems, but I can manage them alongside achieving goals and chasing my dreams.
I think the main difference between my life now and the episodes during which I was trapped by my mental illness, is that my fears have shifted. I am more afraid of not trying to achieve my goals than the potential for humiliation. I’m more scared of spending the rest of my life confined to the house than chasing my dreams. I’m still fearful of failure and rejection, but my greatest fear is living without trying to create a better life for myself.
Which is another change: I believe I’m worth the effort.
I used to hate myself and thought I deserved nothing, but that has gradually changed over the past 10 years and the change has accelerated since I trekked to Machu Picchu. It started with asking for help when I needed it and investing in myself, going to university after thinking I had “missed out” on the opportunity. Then I realised I could contribute to the world, through volunteering and using my skills to help local charities/organisations. Most of all, I gave myself permission to dream again, to consider the possibility of a different life.
Along the way, I have met more people who believe in me. I have had small successes which confirm that I’m worthy of support and investment, contribute a lot and can achieve things I once considered impossible for me.
Sure, my life looks very different to how I expected and what I would have chosen, but you work with what you’ve got. I still struggle, but the truly awesome days I enjoy make the weeks and months of struggles less important than the triumphs. When I look back on my Machu Picchu trek, I don’t dwell on the panic attacks, throat infection, rain and altitude sickness: I remember arriving at the Sun Gate with my fellow trekkers, achieving our goal.
I have been finding things difficult lately, which feels strange to admit because my life is, in general, better than it has been for years. While I still have bad days (and some really awful days), my typical daily mood has been turned up a few notches.
This means I can (usually) practice basic self-care without huge effort, such as going for a walk and cooking healthy meals instead of grabbing junk food. Other tasks are harder to accomplish, like finding the confidence to submit my short stories and attending appointments on my own. It seems my “set point” of mood and ability has increased.
An improved set point is, of course, a Good Thing. I have no idea whether I will ever recover completely from my mental illnesses, but this improvement is an encouraging sign. It gives me hope.
Life is also easier to bear, because my bad days are less intense than they were at the end of last year. Feeling lethargic, unmotivated and low in mood isn’t great, but it’s preferable to being suicidal and self-harming on a daily basis. It might take a huge effort to get out of bed, but I can do it. That’s progress.
But there is a darker side to an increased set point and the hope it brings: I feel more pressure to do better.
A conversation I had last week highlighted this issue. I was asked if I had had a good week and I replied that it was neither good nor bad. Nothing terrible had happened, but nothing particularly good had occurred. I felt as if I hadn’t achieved anything. I was then asked about my week in more detail. I can’t remember my precise response,but it was something along the lines of “oh yeah, I walked the dog and went to gym classes, did some writing, studied… the usual.”
Not so long ago, these things were not “usual” for me. Even a year ago, I was not going to gym classes or studying. Longer ago, I couldn’t walk the dog (let alone on my own!) or sustain any kind of regular writing practice. I realised that I wasn’t giving myself credit for how far I have come and that I expect more of myself.
Expecting more of yourself can be empowering. It has motivated me to challenge myself. The possibility that I can manage my mental health well enough to prevent it from limiting my life encourages me to dream, to plan, to take action.
On the other hand, expecting more of yourself can bring disappointment. Failure is inevitable in life, but raising your hopes enough to expect the odd success can make constant failure harder to handle. In many ways, it was easier when I expected nothing good to happen to me.
Accepting The Positive
Perhaps the problem is a disconnect between accepting myself as I am and wanting more for myself. Maybe, on some level, I still consider those things a paradox. It’s a kind of superstition: if I accept myself as is, I might be jinxing the possibility of a better life.
Paradox or not, in my experience, acceptance is usually necessary before I can change things for the better. When you are fighting against your current situation, it’s difficult to achieve anything. Once you accept where you are, you can create a map and move forward.
I tend to think of acceptance as admitting and owning the negative aspects of my life. A lot of the work I did in counselling last year was about accepting my mental health issues, plus the problems that have been directly or indirectly caused by them (finances, work, relying on my parents, etc). I might not like having mental health problems, or the effects, but I need to accept them as part of my life.
However, thinking about my recent weeks has made me wonder whether I am making enough effort to accept the positive aspects of my life. I suppose my default is to think of my achievements and successes as anomalies; brief, glorious moments rising out of the dross of my everyday life. I rarely acknowledge them, especially if I consider them to be small and insignificant.
Yet the small things are important. Vital, in fact.
During my worst episodes, I couldn’t enjoy the very activities I now consider “small”. I didn’t read much, because I couldn’t concentrate. Ditto watching films. If someone did something nice for me, or even if the weather was good, I would get upset because I believed I didn’t deserve anything good. Back then, if you had told me that I would be where I am now, I would have scoffed because it seemed impossible.
I need to be more mindful about the good things in my life right now, as well as being hopeful that I can achieve things I currently think of as impossible. A few years ago, I would never have dismissed the past few weeks as “neither good nor bad” — I would have considered them to be fabulous, amazing, wonderful! Instead of letting my new set point skew my reality, making me dismissive of the positive aspects of my life, I should celebrate reaching this new version of “normal”.
Maybe this is how recovery will work for me, increasing my set point until mental illness is no longer a controlling shareholder in my life.
I haven’t posted an update on what’s happening in my life recently, for a simple reason: nothing much has been happening. I don’t want to bore everyone, but I also realise that if I want to talk about my mental health problems in an honest and open fashion, I have to include the times when I feel stuck in limbo.
My mental health has been pretty stable for over a month, which is good in many ways — but it also means I don’t feel it’s improving. It’s a frustrating situation, because I feel well enough that I want to change things but not well enough to make drastic changes. All I can do is take small steps and hope my mood improves when spring finally arrives.
It feels as though everyone else is surging forward in life and I’m stuck.
Don’t get me wrong — I’m grateful that my mental illness is better than it was before Christmas and know from experience that I could be feeling far worse, but my day-to-day life is 90% struggle and I’m sick of it. I feel like I’m working hard to improve my life, but not getting the results I want.
I’m trying to focus on the things I can work on right now: writing more, doing my OU course and improving my fitness. However, the usual worries about finding paid work and not having enough money replay in the back of my mind on a constant loop. It’s stressful and bloody boring.
I think I’m getting better at self-care though, which is something positive. In particular, forcing myself to be active helps a lot — I was too subdued to walk the dog on Saturday and it sent my mood into a downward spiral. When I make myself go for walks, I usually feel better for it. As well as having a neurochemical effect, doing exercise gives me a psychological boost: I feel like I have done something worthwhile. In my own small way, I have achieved something.
I think I just have to accept how I feel, though I wish things were different.
I can manage my mental health, but I can’t fully control it. All I can do is keep going and hope things improve.
I find winter very difficult, so I was fascinated to read an article by Hannah Davies in the February issue of Psychologies magazine in which she discusses her mission to learn to love January. She says that January has now overtaken May as her favourite month, I don’t think I will ever love January more than spring or summer, but I do think it’s a great idea to appreciate the good things about winter. And yes, they are there — if you look hard enough!
One of the things Davies mentions in her article is the intricacy of bare tree branches. That image stuck with me, so when I walked up the lane to my favourite tree yesterday, I took this photo. She’s right — there is a lot of beauty in the stark patterns created by the branches and I have never taken the time to appreciate it before now.
Finding beauty in each day is also a great way to practice mindfulness. It’s difficult to seek out the little details when your mind is full of chatter.
Thinking about finding the beauty in every day, even in winter, made me think about self-care. I recently read The Self-Care Project by Jayne Hardy, which is a very good book with loads of practical information and exercises to work through. Jayne Hardy created The Blurt Foundation and I received the book in December’s Buddybox (which is a great way to practice self-care and support The Blurt Foundation). One of its messages has stuck with me: what does self-care mean for me, right now?
So, what does self-care mean for me at this moment?
It means working towards my goals, but also finding pleasure in the here and now. Appreciating the fact that I walk my dog on my own most days, which I simply wasn’t able to do 2 years ago. Enjoying reading ghost stories when I’m snuggled up in bed. Managing my mental health through exercise. Choosing to eat soup and porridge instead of crisps and cake for meals. And yes, looking forward to the longer, lighter days of spring!
Happy new year! I’m sorry I haven’t blogged for ages. My depression got worse before Christmas and once I was feeling better, I had a lot of work and studying with which I needed to catch up. It’s been difficult, but the worst is over and I feel better for the days getting (gradually) longer and lighter.
I find it interesting that everyone seems to be divided at the start of a new year: they either buy into the “new year, new you” thing or rail against it. Personally, I believe both approaches have their benefits and a moderate approach is best. You are perfectly good as you are and self-acceptance is important, but there is a lot of value in setting and working towards goals.
I have a list of things I would like to achieve this year, but I’m also trying to appreciate my life as it is.
I have a lot of things to be grateful for, not least of which is having the opportunity to achieve (what I considered to be) a major life goal last year. I also feel I belong in my own life more, which is hard to explain. I suppose it’s about feeling as though I am doing meaningful things and contributing to the world in my own small way.
My approach: upgrading
I have been frustrated in the past (the recent past, too) that achieving a big goal hasn’t totally transformed my life. I know it was unrealistic to have those expectations, but I’m human and I tend to think “I would be so much happier and more successful if only I could do X.” I *think* I have finally learnt that while certain accomplishments or experiences may change my life, this is most likely to happen gradually rather than overnight.
Take trekking to Machu Picchu, for instance. I didn’t quite believe I could do it, right up to the point that I arrived at the Sun Gate, but I had all these assumptions about what it would mean if I did reach my goal. I thought I would be fearless, confident, unstoppable. I thought I would be able to change my life within weeks of returning home. I thought it would change me.
And it has changed me, but not as much or as quickly as I had hoped. I am more confident, although I still struggle at certain and in certain situations. I know I’m capable of committing to a huge goal and achieving it. Even of 99% of what I attempt results in failure, I know success is possible.
I alluded to the biggest change in my life in the openings paragraph of this post — my trek inspired me to embark on a Psychology BSc with the Open University. I have no idea what impact it will have on my life, but I know it’s a step in the right direction. I will probably be able to join the dots only in hindsight, several years or more down the line. All I know is that studying is the right thing for me to do for now and it will provide me with more opportunities.
I have decided to view changes like my Psychology course as upgrades. They haven’t transformed my life, but they have set me on a path which may lead to transformation.
I have also decided to view my goals for 2018 as upgrades. Achieving all of my goals may not change my life a great deal, certainly not on a daily basis, but my life will improve. I hope to end this year fitter, healthier and with better finances. I probably won’t be able to solve the major problems in my life (poor mental health, a lot of debt, living with my parents), but I can make improvements.
Focusing on the process
A major lesson which life has taught me over and over again is that I can’t control the results of anything — I can only control what I do. I find this easier to accept in some areas of my life more than others.
Submitting short stories, for example. I know I can’t control whether my story will win a prize or get published; all I can to is submit it to the competition or literary journal. However, I got very frustrated when obstacles threatened my Machu Picchu trek. It was annoying, being on a once-in-a-lifetime challenge and struggling with altitude sickness, panic attacks and a throat infection. It wasn’t fair. But every time I started thinking about the unfairness, I had a panic attack. This made my situation worse. The only way I could make progress was to focus on the process, putting one foot in front of the other without thinking about how hard it was or how much further I had to go.
So my goals for 2018 are all about focusing on the process. I won’t bore you by listing them, but suffice to say that they are all within my control and achieving them should be possible as long as I focus on execution and not results.
Getting caught up in results often harms execution. For instance, if your goal is to lose weight and you have a specific time frame in mind, it can be demotivating when you have a disappointing week. You convince yourself you’re off track, even if you have been following your eating and exercise plan. You might wonder why you bother and get sucked into a downward spiral, comfort eating so much that you jeopardise the next week’s weight loss. Chances are your disappointing weigh-in was down to normal weight fluctuation, but focusing on it and losing sight of the process can turn a blip into an abandoned goal.
Focusing on the process doesn’t mean you ignore the results: it’s about giving the process a fair shot before you change or abandon it.
The type of results for which you are aiming also bear consideration. How much are they within your control? Weight loss, for example, is within the control of most of us. While you may have medical conditions which make it harder to lose weight, it’s possible for most people (with some exceptions; I’m not denying that). You may have to tackle psychological issues and/or physical problems along the way, but you can do it. Other results are almost completely outside your control: winning a Nobel Prize or getting married to a celebrity you fancy, for example. These are not good goals, because you will be setting yourself up for disappointment (again, with a few exceptions).
Prioritising a healthy attitude
The biggest problem for me is that working towards goals can trigger my mental health problems. Facing a setback can exacerbate my depression and/or anxiety. I can quickly convince myself that I’m doomed to failure and might as well give up.
Conversely, working towards goals also has a positive impact on my mental health. It gives my life meaning and purpose. It bolsters my self-esteem and helps me develop resilience.
Bearing this in mind, I have to be careful about how I approach goals. I need to keep a sense of perspective and remind myself of the progress I have already made, both towards a particular goal and in other areas of my life. I know my red flags — becoming obsessed about a goal, letting a goal affect my mood — so when my attitude is becoming unhealthy, I can stop and remind myself of what is most important in my life, i.e. maintaining the optimal level of mental health I can at any time.
I like using charts to measure my progress, especially those that focus on the process. For example, ticking or colouring in a box every time I go for a run or put £5 in my savings account. Having a visual representation of my progress helps me to keep perspective. Plus there’s something really satisfying about ticking or colouring a box!
Will you join me?
I believe setting goals is a (note: not the) key to a healthy and fulfilling life. I get sick of all the “new year, new you” stuff, especially when I see adverts claiming that losing weight will have magical effects on your life (I lost a lot of weight in the past and it didn’t make me happier or more successful and though I was physically healthier, my mental health was worse). However, I also know that almost everything I like about my life has been created through setting goals. Even when I haven’t achieved a goal, I have learnt from the process and often made progress.
So I encourage you to set healthy, exciting goals which will lead you closer to your ideal life.You might want to change your life completely, but change starts with improving the areas of your life which matter most to you. These small improvements snowball over time and lead to you doing things you never believed possible.
Go for it. You can make your life a little better. You might transform your life this year, but you might not — and that’s okay. Good luck!