Taking It In Your Stride

“Just take it in your stride.” Good advice, right? Nobody wants to be derailed by obstacles and challenges. However, those of us who have mental health problems can find it difficult (often impossible) to take things in our stride.

Even small and/or anticipated problems can knock us off course. Setbacks seem to confirm the negative beliefs we hold or have held about ourselves:

“I am a failure and always will be.”

“I’m not good enough.”

“I can’t cope.”

We feel people are judging us for making mistakes or not being able to cope with our problems. Our thoughts can spiral out of control, so that a tiny setback leads us to think our entire lives are catastrophes.

 

So how can you help someone gain perspective?

First of all, please don’t contradict what they are saying. You may think you are showing the person concerned that they don’t need to worry, but minimising and dismissing other people’s problems is unhelpful and potentially harmful. They are already judging themselves for not being able to take the situation in their stride; suggesting their problems are unimportant and they are therefore overreacting piles on more judgment. It may not be your intention to belittle them, but that’s how your words can be perceived.

By not being sensitive to how the person in question feels, you imply that their emotional reaction is the problem. This can be easily translated as “I am the problem”, thus confirming their negative beliefs and leaving them feeling worse.

Instead, try a more compassionate and productive approach:

1. Acknowledge how they feel. They are entitled to their emotions and none of us can control our emotional reactions, though we can learn to control how we express our feelings, emotions and thoughts. Don’t start giving advice straightaway — listen.

2. Try to understand their perspective. Keep listening. Ask questions to clarify how they feel. Try to connect and empathise, so that you can learn why they believe the problem, challenge or setback is a disaster.

3. Support them. Let them know you will help in any way you can and reassure them that they can improve the situation. If they ask for advice, give it, but don’t dictate what you think they should do. Ask them questions which help them consider their options and plan their own course of action — if they feel able to take action.

 

Check your language.

An issue I have encountered a lot when talking about my problems is people dismissing my concerns, often implying that because my life has improved since my worst periods of depression and anxiety, my current situation shouldn’t bother me. I’m sure most people don’t intend to make me feel worse, but many phrases which are supposed to be reassuring can have darker implications.

For example, “look how far you’ve come” can be motivating if someone is in a positive frame of mind, but can also be interpreted as “you should be grateful for the improvements in your life and not expect more.” I find it especially patronising when spoken by people who have led relatively “normal” lives, usually when they try to tell me that my current situation is better than I think — as though I have no right to be frustrated about my mental health, financial situation and living with my parents.

Other phrases which people think are motivating or reassuring, but actually leave a lot of us feeling worse, include:

“There are plenty of people worse off than you.” True, but there are many people better off than me — including the people who like to “remind” me that things could be worse.

“Things will change soon.” Maybe, but often nothing significant seems to change for years on end.

.”You’re lucky to have X.” Again, braodly true, but when X is my dog or parents who haven’t chucked me out on the street, it feels like whoever says this is scraping the barrel.

Before you try to reassure someone, consider:

1. Are they in the right frame of mind to hear this without misinterpreting it? Often, people just want to be heard. They aren’t expecting you to solve their problems or give them a pep talk. They may want to vent or express their emotions without being told they should feel differently.

2. Would hearing this actually help them? In most cases, especially when emotions are high, the answer is no. When I’m depressed, the most inspiring stories can make me feel worse because I feel so pathetic and unable to change.

 

What can you do if you can’t take things in your stride?

Try to stay afloat. Practice self-care and do what you can to stop things getting worse.

If you can, that is. Sometimes problems and setbacks can make us feel as though we are drowning and we can’t stop struggling. Instead of letting go and hoping we rise to the surface, we try to cling to things in desperation — though clinging to them will keep us trapped underwater for longer. We cling to unhealthy relationships, harmful habits and negative beliefs. We can keep clinging, or we can let go and accept our current situation.

Acceptance is bloody hard, but it’s the only way we can stay afloat. And unless we learn to stay afloat first, our attempts to swim against the tide and change our lives will keep sucking us under. It’s a lesson I’m learning over and over.

Berating yourself (and the world in general) gets you nowhere, because you get sucked down into the same old negative thought patterns. Practicing self-care and self-love lead to acceptance. Unfortunately, as the word “practice” suggests, it’s difficult to learn to love and care for yourself, so you need to pay attention and take active steps on a regular basis.

If you feel unable to cope, please seek help and support. Your GP is a good first port of call, but there are also various helplines, therapists and counsellors. Talking to a trusted friend or family member and asking them to help you access appropriate sources of support is a good idea.

 

Long term strategy.

When you have chronic mental health issues, feeling blown off course by life events which others seem to take in their stride is a frequent occurrence. I think the trick is to recognise when you need to stop swimming and float for a while.

Doing this can feel like you are taking a step backwards, but it actually prevents you from losing progress.

Constantly swimming against the tide is exhausting, so we all need a break sometimes. If you are experiencing mental health problems, you may need more breaks than other people — perhaps more than you would like — but it’s essential to float when you need to float. In fact, it’s the best strategy for your long term success and fulfilment.

Self-care helps you to swim further in the long run 🙂

Making Yourself Happy

My favourite mug (pictured) tells me to “do more of what makes you happy.” I bought it because I thought it would serve as a positive daily reminder, but the more I think about the phrase, the more I believe it’s a good philosophy for life.

Lilac mug

Doing more of what makes me happy fits with a couple of simple concepts I keep coming across:

1. Self-love and compassion get you further than self-reproach and punishment.

2. It’s up to you to make yourself happy — nobody else.

Society tries to tell us otherwise. We are told that the only way to achieve goals is to embark upon a gruelling regime, denying ourselves all pleasure until we attain whatever we want. We are expected to believe that the perfect partner will magically solve all our problems and make us happy. Yet what society tells us doesn’t work very often — and when it does, it involves making things more difficult and less fun than they need to be.

 

Treating yourself with love and respect

Self-punishment is counterproductive. It’s a lesson I have learnt many, many times over the years, but it’s a hard habit to break. Admonishing myself for failing to do something is the best way to ensure I continue to procrastinate.

We tend to assume that when we don’t live up to our own expectations, the answer is to get tougher: demand we work harder, faster and longer. Sometimes it works and we complete tasks we have been putting off, but this progress comes at a cost to our mental (and often physical) health. Worse, we start believing that this type of intense work under the threat of punishment is the only way we can achieve anything.

The true antidote to procrastination, anxiety, depression and most other problems is self-care . All of the bad things in my life are not the result of a lack of self-discipline, although they may appear so, but the consequences of self-punishment.

Even when other people have abused and bullied me, I piled on the punishment by believing it must be my fault. I must somehow deserve to be treated badly. Instead of seeking support, I alternated between harming myself — physically and psychologically — and seeking comfort in unhealthy habits which caused me more harm in the long term, including overeating and getting into debt through impulsive spending.

This kind of behaviour creates a vicious cycle. You berate yourself all the more because you have created new problems, such as debt and obesity. Other people also see these problems as a reason to insult and criticise you, pointing out that you and your life are a mess. You punish yourself more, which makes the problems worse.

It’s vital to realise there is another option — one which empowers you to solve your problems. To love, respect and support yourself.

I resisted this for a long time. When we say people “love themselves” it’s usually meant as a criticism — we think they are arrogant, conceited and/or selfish. Yet these traits actually indicate insecurity, not self-love. People either hide behind a mask of arrogance or build their sense of self-esteem upon a shaky foundation, like their looks or career. They don’t love themselves — they love the idea of themselves they want to project.

You can tell when people truly love themselves because they have a quiet confidence. They have no desire to show off or to belittle other people. They know they are not perfect — and that’s okay. While their self-esteem doesn’t depend upon their work or social life, they enjoy success in these areas because loving, respecting and supporting themselves is key to achieving their goals.

I’m learning to treat myself this way; it’s a work in progress and I still get bad days when I succumb to the old self-punishment routine, but I have made small changes. I think I’m more productive and I certainly feel better most days.

 

Stop waiting for a panacea

It’s easy to fall into the trap of believing a single thing can be the solution to all of your problems. Meeting your soulmate, winning the lottery, losing weight, a lucky break… If only you could have this single thing, everything else would fall into place. But life doesn’t work like that. Even if you woke up tomorrow with all of the things I have mentioned, plus a bunch more, you will still have problems.

I’m not saying that those things wouldn’t help to some degree: lacking emotional support and money is tough. Being overweight and unemployed exacerbates problems. Problems also tend to proliferate,  especially if you have mental health issues. But if you focus on your problems, solving the major ones won’t help as much as changing your mindset.

Choosing not to focus on your problems is incredibly hard, but it’s possible.

Again, I’m a novice in changing my attitude, but I have already noticed positive effects. When you focus on your problems, it creates a tunnel vision which blinds you to potential solutions. It also blinds you to the good things in your life, so you believe your life is 100% negative. Because you are focused on your problems, they often get worse as you remain passive instead of taking action towards finding solutions.

Debt is a vivid example of how problems can spiral out of control when you don’t take action. If you continue the behaviour which caused the debt, your debt will get bigger. If you struggle to pay the minimum payments, your debt will get bigger as you aren’t covering the interest. If you do nothing at all, you incur penalties and your debt not only gets bigger, but can lead to legal proceedings.

Many of us have struggled with debt and a common reaction is to ignore it — except you can’t really ignore it, so you worry incessantly as you continue to overspend and struggle to afford minimum payments. You avoid taking the most basic steps towards tackling your debt, such as seeing what help and support is available (I recommend www.moneysavingexpert.com, which has loads of advice and supportive forums you can use anonymously). You are convinced you cannot solve the problem, so you don’t even try to create a plan.

This is a typical reaction to a lot of problems, from relationship issues to changing careers. We hope for a panacea to arrive as we watch our problems get worse. Perhaps you buy a few lottery tickets and then feel dismayed when you don’t win the jackpot, which is a way of fooling yourself that you’re taking action when you’re not doing anything productive. Waiting achieves nothing and makes us feel powerless.

You have to make yourself happy. 

Check your reaction to the above statement. Did you scoff? Did you accept the truth of it, but feel sad because you don’t think you can make yourself happy? Were you angry, because you were hoping for a different solution?

For most of my adult life, I would have reacted to that statement with anger, frustration, sadness and disappointment. I didn’t believe I could make myself happy. If anything could make me happy, I expected it to be money. Or perhaps an intensive therapy programme which would cost a lot of money.

If my beliefs were true, there would be no unhappy people earning more than £20,000 a year. Everyone lucky enough to own their own home would be happy. People with zero debt would be deliriously happy. Yet that’s not true.

You can do the same for all of these so-called solutions, because I’m yet to find one which can’t be disproved. There are plenty of people in relationships who are unhappy, even when they and their partner love each other and want to stay together for life. People with incredible bodies can be unhappy. Ditto those who have their dream jobs, travel regularly and are gorgeous.

First and foremost, you have to change your mindset. The good news is  changing your thought patterns is free and accessible to all. The bad news? It’s bloody hard and easy to give up, returning to your old beliefs that a million pounds and film star partner are the only solutions to your problems.

 

Choose to see the amazing aspects

Yes, changing your mindset is difficult, but it’s also amazingly wonderful. Anyone can learn ro do it, for a start. You don’t need to spend any money (though a few books can keep you motivated) and you can start right now. There are loads of strategies for changing your mindset, including simply listing the things you are grateful to have in your life. Do some googling and see what speaks to you (after you finish reading this, obviously!).

I suspect some people would prefer a different solution. If I had told you that the key to solving your problems, or at least learning to live with them, is a magic gemstone you can only buy in the Himalayas at sunrise on the third full moon of the year and it costs half a million pounds, you would have lots of excuses for not doing anything. “I don’t have the money, I can’t get the time off work, I’m afraid of flying, I don’t know the language…” You could do nothing and feel justified.

The only excuse for not trying to change your mindset is the difficulty factor. But refusing to change your mindset is more difficult in the long term.

All of the improvements I have made in my life have been difficult. The first time I forced myself to go outside alone, after years of anxiety preventing me from doing so, I was extremely uncomfortable. I wanted to turn around and run back inside. So why didn’t I? Because I knew that staying inside for the rest of my life would be more difficult than forcing myself to go outside for the first time.

You face the same decision. Changing your mindset is hard, but not as hard as continuing to struggle.

 

Doing more of what makes you happy will change your mindset

You may resist this concept, too. You may believe it advocates a life of mindless hedonism, indulging in unhealthy habits which harm you and people around you. Except those things don’t make anyone truly happy.

Happiness is not a quick buzz from drugs, alcohol or junk food. It’s a long term effect of living a satisfying, meaningful life. 

The things which make you happy are meaningful experiences: spending time with loved ones, reconnecting with your passions, contributing to your community, working towards personal goals. You can regonise them by the afterglow they produce. For example, playing video games keeps me entertained for a while, but serves mostly as a distraction. In contrast, reading gives me pleasure while I’m doing it and afterwards, when I think about what I have read. A meal with friends makes you happier than scoffing junk food alone, even if you eat the same amount.

You may be surprised by what makes you happy — and what doesn’t. Tackling challenges makes me happy, even if I don’t appreciate it at the time. Exercise makes me happy, because it has strong neurochemical and psychological effects. Baking makes me happier than eating what I bake. Watching my favourite television programmes keeps me happy for an hour or two, but the effect wears off if I watch for longer.

I’m adopting this philosophy in the spirit of experimentation. So far, my mood has improved and I think I’m less anxious. I hope it will help me to be more productive and to find creative solutions to my problems in the long term. If nothing else, it has reminded me that my old regime of self-punishment resulted in mental illness and other problems. Self-care isn’t a luxury: it’s a necessity.

Try doing more of what makes you happy — and let me know what happens!

Reconnecting with Goals

February is a great time to reconnect with your goals, because the “new year, new you” hype is subsiding and you can gauge which of your New Year Resolutions are actually important to you. You have over a month’s feedback on how you have approached your goals. You might have made huge progress on some, while others have fallen by the wayside — and now is the time to figure out why.

Stepping stones

How do your goals make you feel?

Are you excited by them? Scared of them? Frustrated that you haven’t made more progress? Feeling any emotion at all is a good sign, because it means you care about the goal. It’s not something you have chosen arbitrarily.

Examine these emotions. Ask yourself why you are feeling each particular emotion. Sometimes this will be straightforward: you might be excited by your goal to start a particular course because it’s something you have wanted to do for a long time and you are passionate about te subject. Sometimes you will have to pick apart the thoughts and beliefs you hold about a particular goal to figure out why you are feeling an emotion.

Here is an example of a more complex process of unpacking an emotion: you feel angry about your goal to lose weight. You want to lose weight to be healthier and aren’t feeling pressured by anyone else, so why are you angry? What does the goal say about you? It says you are carrying excess weight (in your opinion), so what beliefs do you hold about this excess weight? You might think it means you have been lazy or greedy. You used to be slim and fit, but you have let yourself down. You are angry because you gained weight and now you have to make an effort to lose it.

If you are experiencing negative emotions in relation to your goals, see if you can reframe your feelings. Anger, in the above example, could be channelled into determination if you make an effort to be more compassionate towards yourself and stop focusing on the weight gain. Fear is often mixed with excitement — they share a lot of symptoms, like an increased heartbeat and feeling jittery — so practice telling yourself you are excited when you feel scared. It’s a different way of interpreting the uncertainty of what will happen when you work towards your goal.

 

Why did you choose your goals?

It’s easy to set goals which don’t really matter to you. We all get influenced by the people in our lives and society in general. We convince ourselves that achieving a particular goal will make us happy, because that’s how it’s sold to us.

Think about why you selected your goals. Are you hoping it will have potential side effects, such as making you more confident or assertive? If so, why not choose a goal to work on these side effects? It would give you a greater chance of success. Focus on guaranteed results (or as close as you can get): losing weight might or might not improve your confidence, but it will make you healthier if you choose an appropriate target and methods. Finishing writing your novel probably won’t result in a fantasy publishing deal, but it will help you develop your craft and increase your chances of success.

Having a clear vision for why you chose each goal will help you to stay on track when your motivation slips. If it’s someone else’s vision or a vision you know is a lie, it ain’t going to work.

 

Recommit, adapt, sideline or drop.

Use the information you gathered from asking yourself the above questions to decide whether to keep pursuing your goals. There is no shame in dropping goals if they are not what you want. It’s fine to sideline goals which you would like to tackle in future, but can’t or don’t want to prioritise now. Adapting goals isn’t cheating; it’s about refining them so they resemble what you want and how you want to approach them.

Rewrite your goals, even if you haven’t changed them, and recommit to working towards them. Reconnect with your whys. Visualise both working towards and achieving your goals. Be motivated by them. Imagine how you will feel when you achieve your goals.

Don’t judge your goals. So what if they might seem too big or too small to other people? These are your goals and they should be all about you,.

A goal is simply something you want. It can be exotic or mundane. Easy or difficult. Safe or adventurous. Try not to care about what other people think (I know, easier said than done…) and remember, you don’t need to share your goals with anyone who might be unsupportive. You are changing your life — you’re the person who gets the final say on what you want.

 

Sort out your steps.

You don’t need to plan every stage of working towards your goal, but it helps. If nothing else, have a broad idea of the route. There will be inevitable detours and obstacles, but mapping the terrain will help you stay on track.

The most important thing is to plan your first steps. Make them small and easy, so you can cut through your excuses. If you need money to achieve your goal, your first step could be arranging a few extra hours at work or cutting a couple of nonessentials from your budget. Once you complete the first few steps, figure out the next few.

Take action and keep taking action. It’s simple, but it’s not easy.

When you feel demotivated, remind yourself of your whys and keep taking action. Even if it feels pointless. Keep moving. You might not feel like you are making progress, but simply working towards your goal is an achievement in itself. There will be setbacks and times when you feel like you haven’t made progress for weeks or months. You will get angry, frustrated and disappointed from time to time. No matter — just keep breaking down your goal into tiny steps and don’t stop.

 

Cut through your own bullshit.

We are brilliant at lying to ourselves. We say we are working towards our goals when we haven’t made progress in ages. We tell ourselves we haven’t achieved our goals because we lack money, time or good mental health. We give up on goals because believing they are too hard is easier than giving them a fair shot.

Be aware of your favourite excuses and be ready to knock them down whenever they crop up. If your goals have fallen to the wayside, be honest with yourself as to why that is. Have your priorities changed? Are you scared of failure or success? Have you psyched yourself out because your goal seems too complicated?

Stop kidding yourself. If you think you need more time/money/better health to achieve your goal, incorporate those mini-goals into your ultimate goal. Or figure out a way to achieve your goal without getting those things. Seriously. There are millions of examples of people who have achieved goals without having access to resources we view as necessary. Why shouldn’t you do the same?

If you no longer want to pursue your goal — and you’re being honest with yourself about it — have the courage to admit it. Don’t keep saying you want it when you have generated more excuses than action steps. You are allowed to stop, even if you have invested a lot of time, money and energy. Even if other people have sacrificed a lot. Spending more time, money and energy on a goal you no longer want to achieve is pointless, more likely to lead to failure and soul-destroying.

Bullshitting yourself uses up a lot of energy, so save that energy for the stuff you really want to do.

 

Choose your own path.

Setting and working towards goals is a personal endeavour. That’s why it’s important to connect with your goals and stay connected. If your heart isn’t in it, don’t waste your time — choose to do something you will actually enjoy and find fulfilling.

If you are choosing to abandon your New Year Resolutions now it’s February, examine why. Have you honestly stopped wanting to achieve your goals in the past five weeks? Did you choose a goal based on what you thought you should want? Or are you trying to convince yourself you don’t really want to achieve your goals because they involve a lot of hard work and potential failure?

Everyone is scared of failure, even those of us who try to embrace it. I know it’s a cliché to say the only sure way to fail is to never try, but that doesn’t mean it’s not true. Another cliché that’s true: we tend to regret the stuff we never tried, not the stuff we tried and failed to do. I try to celebrate failure nowadays, because it’s a sign that I’m trying to change my life — after years of being resigned to misery and despair, it’s refreshing.

So set forth and follow your own path, because you can’t live your life in the constant maelstrom of paying more attention to other people’s opinions and judgements than your own goals and desires. And have you noticed that people who ridicule failure the most, tend to be those who are too scared to work towards significant goals?

Turning Points

I have been thinking about turning points a lot lately — blame the new year! Everyone seems to be talking about their goals or how they have already broken their resolutions. I like talking about goals and how to achieve them, but so much of the discussion is polarising: people tend to be either super-motivated, insisting we can all transform our lives in a millisecond, or pessimistic and resigned to never being able to change. It’s frustrating, because the healthiest attitude, especially for those of us with mental health issues, falls between these black and white views.

Signpost

Turning points are decisions.

Whether you are trying to change your life or your day, getting the desired outcome starts with making a decision. The decision doesn’t guarantee a certain consequence, but it does mean there is a chance of success. It’s more effective than waiting for things to change on their own.

For example, if you are having a bad day and feeling more depressed than usual, you have a choice. You can wait and see how the day plays out, whether something will happen to improve your mood. Or you can decide to do something which might improve your mood.

What you do will vary, depending on your current abilities and access to activities. You might feel better if you could jet off to somewhere sunny, but that isn’t an option for most people — even if you have the money, work and other commitments get in the way. Going for a walk is one of my go-to options, but sometimes anxiety prevents me from going out. Watching a favourite film or TV programme is a good option for accessibility — though others include reading, listening to music and baking.

You might feel no better after trying to change things, but the point is you tried — you took action instead of passively waiting and reacting to anything which happens.

 

How to create a turning point.

1. Decide what you want. What are your current goals? This could be something you have always wanted to do in life or simply changing the course of this week. It doesn’t matter — as long as it’s something you want.

2. Brainstorm ways to achieve what you want. Include everything which comes to mind, even if it seems stupid. If you get stuck, research ways other people have achieved similar goals.

3. Evaluate your options. Are they healthy? Realistic? Accessible? What would you need to fulfil each course of action? Don’t dismiss something just because it will be difficult, especially if it’s something you really want, but be aware of potential pitfalls.

4. Pick a course of action. Decide what to do and consider the steps involved. Your course of action may be single, consisting of a single step, or it could be complex. Again, research any aspects of your plan which you don’t know how to go about — fill in the blanks.

5. Take the first step. This is your turning point. No matter how small it seems, it could make a difference to you. Whatever the outcome, be proud of yourself.

 

Keep creating new turning points.

Improving your situation in the long term involves consistency and persistence. Success is more likely if you stick to your course of action and keep going. However, there will be setbacks and pitfalls. You will mess up. You will stray from the path you have chosen.

If this happens, don’t beat yourself up; just create a new turning point. No matter how many times you fail or let yourself down, you can always decide to change. Point yourself in the right direction, take the first step and don’t turn back.

Upgrading, Not Transforming

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!

Changing Routines

I have come to realise that daily habits and routines make the most difference to my mental health. Big events have an impact of course, for better or worse, but the accumulative effect of the hundreds of tasks and mini-tasks I perform every day is greater. Which is why a drastic change to my daily routine has led to a recent improvement in my anxiety and depression.

Autumn sunrise

I started getting up at 5am.

Typing that sentence feels weird. I am not a “morning person”. I don’t bounce out of bed full of energy and joy, ready to meet the world. In fact, most of the times I had seen 5am in the past were a result of insomnia and/or staying up late.

I always thought of myself as a night owl; working late at night was normal for me, especially when writing fiction. On a good day, I only hit snooze once or twice when my alarm went off at 8am. If I dragged myself out of bed before 9am, I was doing well.

However, I kept reading that getting up early was a Good Thing. Loads of very successful people credited an early start for making them more productive. I began to wonder if it would work for me.

Then, one Tuesday about 6 weeks ago, I accidentally woke up early. I think it was around 5:45am. I was thirsty, so I decided to get up and go downstairs to have a drink. My brother later said “why didn’t you do what I do and drink water in the bathroom, then go back to bed?” I’m not sure of the answer. I suppose reading about the benefits of an early start made me think “I’m awake now, it’s an opportunity to experiment,” but it was subconscious.

I liked being up early, so I set my alarm for 5:30am the next day, then at 5am a few days later. I have been getting up at 5am since — yes, even on weekends.

 

Getting up early means I start my day with an achievement.

I always felt a bit crap rolling out of bed somewhere between 8am and 9:30am. If I overslept for longer, I felt like more of a failure. I was wasting a large chunk of my day dozing — my sleep quality was generally poor, but hearing my parents and brother leave the house in the mornings disturbed my sleep patterns even more, so I never felt well-rested.

It wasn’t an ideal start to the day and I never felt properly awake until noon. Anxiety and/or depression often cause me to procrastinate, so I would often reach mid afternoon without having done anything constructive. This feels crap, too, so the anxiety and depression would worsen and I’d be lucky to get anything done.

Now, getting up early is an achievement. I feel like I’m embracing the day, instead of hiding away from it until I summon the motivation to get out of bed. My mum and I have recently begun walking the dogs early as well, so that’s another item ticked off the to-do list before 7am. It sets me up for a more productive day.

 

It initiates an upward spiral.

When you have a long term mental illness, a lot tends to depend on momentum. When you are having a good episode and feel better, it’s easier to do more things which can improve your mental health. On the flip side, it’s easy to get into a downward spiral where you feel progressively worse and therefore are less able to do anything, let alone adopt positive coping strategies.

Getting up early helps me to initiate an upward spiral at the start of every day. Achieving this one, tiny goal makes my other goals seem achievable. It means I’m more likely to put on my SAD lamp, meditate, so yoga, write, read… All of those self-care activities which seem simple when you feel well, but are easy to neglect when you feel crap.

It’s important to note that I still don’t bounce out of bed. I don’t press snooze anymore, but it takes some effort to get up. I find it relatively easy only because it’s worth the effort.

I feel awake by 7am nowadays, which means I take less time to wake up, but I’m certainly not energetic and focused at 5am. I try to use the time to plan my day and do those simple self-care activities I mentioned. I think this makes a big difference to my mood, because I used to switch the television on as soon as I got up — often in the hope that it would distract me from symptoms of anxiety and depression.

The first hour after I get up gives me the opportunity to “check in” on how I feel and decide what I want to achieve over the course of the day. If I feel more anxious or depressed, I know I need to cut myself some slack and prioritise self-care. If I feel pretty good, I can prioritise work tasks and medium to long term goals.

 

My routine is still a work in progress.

Getting up at 5am has shaken up my whole routine and helped me make improvements, but it’s very much an experiment and there are areas in which I need to make more effort to change. I’m gradually building better habits, partly motivated by considering who I want to be, but there are many habits I need to tweak, transform or drop altogether.

The biggest change has been my mindset: I feel more ready to face the world. Even if most of the world seems to be asleep when I wake up!

 

The Hard Slog

I try to do something towards one of my goals every day. I split my big goals into small chunks, just as everyone advises and I try to hold myself accountable. But it’s bloody hard to stay motivated sometimes.

Winding lane

Having no clear pathway causes self-doubt.

With some goals, you don’t know what will work for you. You can predict what might work, based on how other people have achieved similar goals, but there is an inherent lack of certainty. This gives rise to self-doubt and a lack of confidence, which makes it difficult to keep focused.

It’s easier when there is a clear structure to follow, such as a course syllabus or training plan. You can try to create your own structure (which I do), but maintaining confidence in an untested plan is challenging.

 

Progress can be excruciatingly slow.

You may have a clear pathway to your goal, but when you are progressing so slowly it feels like you aren’t moving, it’s easy to give up. You think you should be moving faster. Other people are moving faster, you believe, so you are failing compared to them. You try to focus on yourself without comparing the inside of your life to the outside of other people’s, but it’s tough.

The only way to get through this feeling is to ensure you really want to achieve your goals. When you want something badly enough, you can bear more than you realise.

 

A lack of milestones and/or external success can be dispiriting.

I know you shouldn’t rely on external validation, but small successes are great confidence boosters and reassure you that you are on the right path. When it’s been a while since someone has acknowledged your progress, your motivation suffers. When it feels like ages since you last hit a milestone, it’s hard to keep going.

The answer, of course, is to concentrate on the intrinsic rewards of whatever you are doing to work towards your goals. Enjoy the process, the journey. The cynic in me thinks that would be easier if success was guaranteed, but experience tells me this is a good strategy. There are immediate benefits to activities like writing and exercise, for example, though they are steps towards a bigger goal.

 

Usually, the best option is to keep going.

If you are passionate about your goals, the idea of quitting is unbearable. The only option is to keep going. It’s hard work, you feel shit a lot of the time and you often convince yourself you will never achieve anything, but it’s better than giving up.

However, that doesn’t mean you should beat yourself up when you fall short of your hopes and expectations. Working towards a significant goal is worthwhile. It doesn’t matter if your progress is slow or if days pass without taking steps towards your goals. Just keep going.

Who Do You Want To Be?

Decision making can be difficult, especially when complicated by mental health issues. I can spend hours weighing up pros and cons, finding logical arguments for and against all possibilities. Sometimes it’s helpful; mostly, it leaves me stressed and confused. In Originals, Adam Grant discusses how some people take an alternative approach to making decisions, instead of weighing up the consequences: “Rather than looking outward in an attempt to predict the outcome, you run inward to your identity. You base the decision on who you are – or who you want to be.”

Sunrise sky

When I read this, I realised I have started to make decisions using this approach – but not consistently. I trekked to Machu Picchu because I want to be the type of person who pursues her dreams. I’m starting a part-time Psychology BSc next month because I want to be someone who has a comprehensive grounding in the subject, using my knowledge to engage with other people who have mental health problems in more effective ways. However, these are “big” decisions within a limited timeframe (though hopefully with long-term effects). What if I applied this philosophy to different kinds of decisions?

Creating Habits Based On Who You Want To Be

I have started to think more about my daily routine and how, in an ideal world, I would live my life on a daily basis. It’s tempting to fall into “if only…” thinking when you do this: “if only I had more money, I would exercise more.” “If only I had a better home, I would bounce out of bed earlier in the morning.” “If only I had more time, I would write more.” You can easily convince yourself that your “if only…”s are absolute truths, but on closer examination, they are excuses.

You can find ways around most obstacles – if you prioritise finding solutions. Sure, doing everything you want might be easier if you had more time, money, support, etc., but not necessarily. If you don’t think an activity is important enough to prioritise it right now, chances are you never will. You will use your extra time and money to do other things; perhaps things you already do and don’t consider particularly important, like shopping and watching television.

I realised I could think of hundreds of excuses, many of them based on my mental health problems and lack of money, but what’s the point? I would be avoiding improving my life. It makes no sense.

So I examined the habits I would like to adopt, without giving myself permission to make excuses, and discovered something interesting: I could adopt most of them right now. Nothing is stopping me from getting up earlier, spending a larger proportion of my time writing or exercising. Nothing is stopping me from doing more yoga or eating more healthily. I could moan about how much easier it would be if I had a big house with a gym, personal trainer and private chef, but what would that achieve?

Asking myself “who do I want to be?” every day is helping me to adopt better habits. I have been getting up at 5am for the past month, having believed I was a cast-iron night owl for years, and am more active than ever before. Writing more and eating healthily are works in progress, with the former more successful than the latter. I feel better for changing my habits and more focused on my goals.

 

Should You Keep Who You Want To Be Realistic?

Asking yourself who you want to be is powerful and most people aren’t ambitious enough in their goals, but I do think it’s useful to keep the vision of who you want to be rooted in yourself as you are. Trying to act like a completely different person can be intimidating and demotivating. You should believe your goals are possible – even if others disagree.

For example, I don’t think it would be helpful to envision my ideal self as someone with perfect mental health (assuming there could ever be such a thing!), because mental illness will always be a big part of my life. Even if I manage to recover completely, the years I have spent mentally ill have had a huge impact – in positive ways, as well as negative. Instead, I want to be someone who manages her mental health as effectively as she can, with help and support from others as needed.

On the other hand, plenty of people use superheroes as role models and are inspired rather than deterred. It may be impossible to emulate their heroes in every way, but they have fun trying and focus on goals they can achieve, such as adopting a similar attitude or prioritising values they share. As I often find myself saying, you need to find what works for you. Trial and error takes time and energy, but it’s worth the effort.

The key is to choose a version of yourself who inspires you to take action. If you’re constantly thinking in the back of your mind “I could never be like that”, you’re undermining your goals. If who you want to be is similar to who you are right now, consider whether you are selling yourself short by not setting big enough goals. It’s fine to be content with your life – if this is you, congratulations! – but many people tell themselves they’re content because it’s easier than taking action.

 

So, Who Do You Want To Be?

What would you do, if you could do anything? What attitude would you have? How would you spend your days? Who would you spend time with? What would you contribute to the world?

It’s easy to ignore these kinds of questions, but have a go at answering them – you might surprise yourself. If the answers seem strange or too difficult to achieve, don’t dismiss them. Write them down and keep hold of them. Think about them. Read about people who have achieved similar goals. Review your answers after a month or two and check your immediate reaction: do you feel excited, amused or scared? Or apathetic? Having an instinctive emotional reaction – even if it’s negative – is a sign that you should consider your goals.

Asking who you want to be also highlights what you don’t care about – which may surprise you. You might realise that some of your hobbies aren’t as enjoyable or rewarding as you thought. You may discover your current career goals are based on what you thought you should do, not what you want to do. You may reconsider aspects of your life which never seemed to be an issue before.

Asking who you want to be can be a way of resetting your compass. You might be on the right path, or you could decide to make a detour. It helps you reassess your situation, figuring out which changes to prioritise and appreciating what already works for you. Try it and see what happens!

The Waiting Game

Ever noticed how most of us play destructive games which prevent us from achieving our goals and living the life we want? The waiting game is a classic example. We want to do something, but we tell ourselves we won’t do it or start working towards it until we are less stressed/thinner/richer/more experienced. We wait for a better time.

Blue owl timer
His name is Owen. Owen The Owl.

Except the better time never comes.

We keep making excuses. When we have some time we could use to pursue our goals, we decide to wait until we have more time. When we have enough money to make a start, we decide it’s better to wait until we have enough money to finish. When we feel a little more confident, we tell ourselves it’s better to wait until we feel very confident.

Are we really waiting for a magical time when everything in our lives is perfect? Judging from our behaviour, yes. It’s ridiculous, but it’s true,

I’m an expert at the waiting game. Having mental health issues creates a whole new level of excuses: I’ll wait until my anxiety is better, until I go at least 2 weeks without a bad day, until I’m less dissatisfied with life. And yes, I am aware that waiting until you are less dissatisfied with your life before you make changes is utter nonsense!

 

The answer is to stop playing.

All versions of the waiting game are destructive. You trick yourself into thinking you are making things easier/better, but you are only preventing yourself from achieving what you want. There will never be a “better” time. Life will always throw obstacles your way, no matter how well you prepare or how carefully you plan your timing.

Mental illness is unpredictable, so I have learnt this lesson over and over again: what seems like a “better” time can quickly change and what seems like a “worse” time can become better within an instant.

You can’t predict the obstacles you will face, but you can plan for them – to a degree.

There is an important distinction between achieving your goal and working towards it: the latter is about laying the groundwork, preparing to the best of your ability so your chances of success are optimal. This can include learning or honing skills, saving money, improving fitness, networking…anything which is pertinent to your goal. Note: preparing to the best of your ability does not mean over-preparing, using research and learning new skills as an excuse not to take action. You need to strike a balance.

 

Putting your life on hold doesn’t work.

Believe me, I tried for years. It made all of my problems worse, especially my mental health. You need to do what you can, when you can. You need to chase your dreams because the life you want is not going to land in your lap.

Working towards your goals will look different for everyone, depending on individual circumstances and your personal goals. How you work towards your goals will also vary over time, especially if you have mental health problems. Sometimes working towards my goals involves very small steps which seem trivial to other people, such as going for a walk on my own or putting £10 in my savings account. Sometimes my long-term goals have to take a backseat while I prioritise my immediate mental health. It can be frustrating when that happens, but it’s part of achieving my goals while managing my mental health problems.

Does this sound easy? It’s not. It’s simple in theory, but continually working towards your goals is hard work. You will probably struggle with confidence, procrastination and self-doubt at many points. There will be days when you think it’s not worth trying to achieve any goals.

So why continue? Because the alternative is worse. Living an aimless life, reacting to all the crap the universe throws at you, is harder than being proactive and trying to create a better life. It leads only to misery.

 

Not waiting doesn’t mean being impulsive.

I emphasise working towards your goals because it involves a great degree of thought and taking responsibility for your actions. Picking arbitrary goals which mean nothing to you personally is pointless. Risking your future happiness by getting into debt without careful consideration in order to achieve a goal isn’t a good idea. Not discussing your goals with your partner (if you have one) is selfish and stupid. Working towards your goals means you figure out as much as you can, gathering support and avoiding potential pitfalls.

As I write this, it occurs to me that most worthwhile goals cannot be achieved through a single act of impulsivity. Even if you sign up for something on an impulse, you still need to follow through. Anyone can enter a marathon, but if you want to complete it, you need to train.

However, setting a goal into motion on what seems like an impulse can be driven by your intuition. Decisions based on gut feelings are often the best ones, because they have a strong connection to your core values and passions. Your actions may seem impulsive, but set you on a path towards what you really want.

 

Trusting your intuition is a learning process.

I have acted against my intuition many times, choosing the “safe” or “sensible” option – and I have regretted it every time. Conversely, when I trust my instincts – even when I think I must be crazy – I make the best decisions of my life.

I still experience self-doubt when I trust my intuition, but underlying those layers of doubt is an unassailable feeling that I’m doing the right thing for me. I know I’m meant to do whatever I have chosen. My decision may have unexpected consequences, but I’m certain I’m on the right path.

When I act on impulse, on the other hand, I have an underlying feeling of dread, shame or guilt. I know, deep down, that I’m making the wrong decision and letting myself down. I get this feeling when I buy junk food or expensive shoes I don’t need. I also experience it when I make excuses for not working towards my goals and seizing opportunities.

We usually associate impulsive, thoughtless decisions with irresponsible actions, but they can also result in avoiding action.

Every time you make an excuse not to take the next step towards your goal, you are acting on impulse. When you procrastinate instead of being proactive, you are acting on impulse. When you choose television or browsing the internet (guilty!) over working towards your goals, you are acting on impulse.

Your intuition, however, will indicate the best course – which is unlikely to be watching television for hours on end.

 

Defeat the waiting game with your intuition.

What does your ideal life look like? I can’t promise you will achieve it, but you can definitely work towards incorporating elements of it into your actual life. You know, deep down, what you need to do.

What grabs your attention when you are chatting to people or browsing online? What makes you think “I wish I could do that”? Who do you envy or admire? Where would you like to live? How would you like to fill your days? What are your passions?

Finding the answers to these questions is an adventure in itself – especially as they may change over time. Look inside yourself and ask what feels right for you.

Again, I’m not saying you can get everything you want. All of us will have to compromise at some point, because our resources (time, money, skills) are limited. You might not get what you want – but you can certainly get closer to it.

Another version of the waiting game is thinking in black and white terms: “if I can’t guarantee I will get everything I want, I won’t try to do anything.” You deny yourself success because you are afraid of uncertainty; you prefer the certainty of remaining where you are now, even if you are unhappy and dissatisfied with your life. I used to think like that, wanting things to be perfect and viewing anything less as inadequate, but it’s no way to live. Perfectionism is soul-destroying and stops you from doing the things which would make you happier, if not completely happy.

Trusting your intuition and moving towards the life you want is bloody difficult, but I believe it’s worth the effort. My life is far from perfect (laughably so, in fact), yet I am happier than I have ever been. I’m working towards my goals and – regardless of the outcome – that feels good.

Striding Forward

I have a confession: a few months ago, I enrolled on a Psychology BSc with the Open University. I didn’t tell many people because I wasn’t sure whether I’d get a student loan, which is the only way I can afford the course. Today, I learnt that I will receive a student loan and will be able to study.

Mountain pathI’m delighted – I have wanted to study Psychology for a while, but didn’t think I would ever be able to do so. I found out by accident that I could be eligible for a part time student loan in some STEM subjects (I already have a student loan from my Film Studies BA) and hardly dared to believe my application would be accepted. The plan is to complete the degree over the next 5 years, which is a slightly scary prospect but preferable to waiting even longer!

I hope to use my studies to help other people with mental health problems to achieve their goals and create a better life. I’m not sure exactly how I will do this, but having a formal education in Psychology will provide me with opportunities I would not otherwise have. I also intend to use what I learn to improve this blog and (hopefully) inspire people through my writing.

I feel like I’m on the right path and striding forward, towards whatever the future will bring. I’m not sure exactly where I’m going, but I’m following my passions.