Wellness Plan – Early Warning Signs

The next step in the WRAP Plan is to list the signs that indicate I need to take action before things get worse. They are changes in the way I think, act or feel, so they are observable, either to myself or others.

This section of the Wellness Recovery Action Plan requires that I face my fears about the initial red flags which indicate an episode is possible. It’s more than just Stressors; it’s actual changes in my thinking and behaving. This is a key part to the WRAP – to recognize these signs as serious and do something about them before they get worse!

These are behaviors or attitudes that point to a potential problem – perhaps a descent into a mental illness episode. For me, indicators include things like listening to my music really loud – perhaps to drown out my spiraling negative thoughts. I apologize a lot, and have excessive guilty feelings. I have a strong desire to speak to my old-time long-term therapist, Ted. I find it hard to concentrate, even for a short TV sitcom. I begin to think “What’s the point?” which is an elusive question, as I don’t define “it;” I guess I just feel fatalistic. I desire to be alone with my self-blaming thoughts. I have trouble making decisions, feel easily overwhelmed, and have a lack of energy.

The Wellness Recovery Action Plan book (copyright 2018) suggests that I review this list of early warning signs regularly, perhaps even daily, so that I become familiar with them and can respond before things get worse. A list like this can be an inventory of emotions and behaviors to note. If I am experiencing several of them, I need to ask myself what’s going on, and why I’m feeling out of sorts. And I need to put the next part of my Action Plan into place.

The wellness tools I will use if I see these early warning signs are:

  • Tell my husband, sister, and friend
  • See my therapist
  • See my psych doc
  • Listen to my music playlists that are encouraging and uplifting
  • Have a coffee date with a friend
  • Rock in my glider
  • Try to interrupt the spiraling thoughts with the truth of God’s Word
  • Email, maybe even FaceTime, my old therapist.

Other actions might be to take a walk, or do some stretching exercises.

In the future, I might make this into two lists – one of actions I must take, and one of actions I might take, when I observe these early warning signs. And I can always go back to my Wellness Tool Box and pull activities from there to help me avert a depressive episode.

Wellness Plan – Stressors

If you’ve been reading this blog lately, you know I’ve been working on my Wellness Recovery Action Plan – WRAP. I invested in the guide from Mental Health Recovery – it gives more explanation, details and examples than the WRAP app did. I’m really glad I bought the book – I’ve found it very helpful, and have added to my Wellness Toolbox and the next step in the process, The Daily Plan.

The Daily Plan is an outline of what I look like – my moods and attitudes – and what I “do every day to stay well and stay on track with my goals.” (Reference: WRAP app) It includes an outline of a typical day of wellness. It was fairly easy to write.

The Stressors section was much more difficult. Stressors, sometimes known as triggers, are “things that happen that can cause a reaction. Sometimes they are reminders of specific events, or they may evoke a feeling that takes you back to a time when you felt helpless, scared, or out of control.” (Reference: Wellness Recovery Action Plan – Renewing Your Wellness Your Way, copyright 2018)

The first step was to write down “things that might make me feel unwell or throw me off track if they happened” (Reference: WRAP app) and just the question sparked anxiety in me. I started with a list of five stressors – certain times of year, when my husband travels, when my meds stop working, grief, and major life transitions. But as I worked on this section with help from the book, I came up with seven more. That’s a total of twelve potential stressors! Argh!

Thinking of these stressors was difficult – indeed, it caused a stress reaction in my body. Heart racing, shallow breathing, a lump in my throat. I put the list away several times to take mental breaks from it – had to calm down before I came back to it.

Working on the relief to those stressors brought relief to my physical reactions. Again, originally I had twelve stress relievers, but with the help of the book and deeper consideration, I came up with a total of 22 tools to use when stressors hit my life. Things like walking around the block, savoring a cup of tea or coffee, reading fiction, sitting in my glider, practicing deep breathing techniques, writing in my gratitude journal. These are good wellness tools to add to my mental health toolbox.

I know the process of writing the WRAP will continue to be difficult. The next two sections are When Things Are Breaking Down or Getting Much Worse, and Crisis Plan, which first caused me anxiety when I read about it. And while the point of the plan is steps toward mental health, it’s anxiety-producing in the process of writing it. But I’ll take my time and persevere, because I’m sure the end result – my personalized detailed wellness tool – will be worth it.

Post script – in an effort to be transparent and maybe helpful to someone else writing a WRAP plan – here is a complete list of my stress relievers:

  • See therapist
  • See psych doc
  • Tell husband, sister, and friend that I’m struggling
  • Nap
  • Walk around the block
  • Dance
  • Savor a cup of tea or coffee or mocha
  • Journal
  • Pray
  • Watch Netflix
  • Read fiction
  • Coloring books
  • Knit
  • Listen to playlists (I have several made for my “moods”)
  • Gratitude journal
  • Tell folks at Fresh Hope support group and ask for prayer
  • Coffee date w/friend
  • FaceTime w/my kids
  • Take a break from obligations (work, volunteering)
  • Practice deep breathing, relaxation techniques
  • Rock in my glider
  • Have a date with my husband
  • Take a trip to see the kids

Lies and My Latest Counseling Appointment…

I’ve met with this guy twice. This week was my second visit, and I cried through the whole session. I don’t think I’m going back, but my tears aren’t why.

My crying felt good, actually. There was an issue I wanted to discuss – a lie I have believed – that I needed help navigating. I knew going in on Wednesday that there might be tears. So why did I even bother with makeup?!

I’ve been blaming myself for several years for something that wasn’t my fault. And I’ve known it wasn’t my fault – in my head. But my emotions didn’t agree, and I couldn’t shake the accusation and corresponding guilt. So I knew this was what I wanted to discuss at my counseling appointment. I wanted help with seeing the lie – I’m to blame – and replacing it with truth – I did the best I could and it’s not my fault.

My counselor heard my request, and prayed with me. He asked God to reveal the truth to me about the situation, and to replace the lie with the truth. (See Wikipedia: Theophostic Counseling).

I cried. Tears streamed from my closed eyes as I prayed along. I felt my head knowledge move to my heart; it’s not my fault; I did the best I could; God loves me and them completely, and longs to pour blessings on us, if I will only let go of my desire to control the situation.

I cried as these truths finally sank in. And that is exactly what I had hoped for from the therapy session. To replace the lies I was believing with the truth I was having a hard time accepting.

And then the counselor said that he thought there was more – another underlying lie that I was believing. And I balked.

I know the lie – I knew it was a lie even before I saw the therapist. I just wanted his help to move the truth from my head to my heart. I don’t want to go diving for more lies. This was a specific situation. In general, I don’t want my every thought to be traced back to my childhood. Which was good, by the way!

I know that I benefit from talk therapy, especially when I’m experiencing a depressive episode (which I currently am). I need a therapist who will listen to all the thoughts I express, take them and reflect them back to me in a way that makes sense. Put reason and logic and order to what feel like random depressive thoughts. I want a therapist who will say, “Depression sucks,” and then help me make sense of my feelings, put them into context for me.

I need therapy to accompany my medicine, especially when I’m fighting depression like I am right now. And I’ve been at this long enough to know what I need from my therapist.

And this latest guy isn’t it. He helped me with the issue I needed, but that’s all.

I need to find someone else.

Anxiety Revisited

So I got news yesterday that concerned me. No, more than concern. It brought worry and anxiety. My mind raced eighteen steps ahead in my worst-case-scenario storyline. It was not pretty.

I haven’t had anxiety for a long time, other than a single moment a few weeks ago. But that flash of anxiety was just that – a flash, momentary. It lasted long enough for me to recognize it, but my thoughts immediately turned to God’s truth, and the anxiety was gone – snap! – that fast.

This time, it’s lingering. I’m worried about something in the future that I can’t control. That’s where anxiety looks – ahead. Depression looks back. This is why it’s so important to stay in the current moment – so as not to entertain anxiety (future worry) or depression (past regrets).

Anyway, this fear for a future moment is for an inevitable event; I just don’t know when. And the not-knowing scares me.

Anxiety presents itself in my body in both my belly and my lungs. My stomach feels hollow, and it’s hard to catch my breath. It’s a physical reaction to an emotional response. My stomach hurts and I can’t breathe.

I hugged my husband tonight when he got home, and told him I was scared – he didn’t even ask about what. He knows what worries me, even though I’ve been careful not to dwell on the future or even express it. As if expressing it out loud could make it happen – which it can’t.

The sermon on Sunday was about peace. I’ll go back and review my notes, because I need them right now. I need the peace that Jesus brings. He says, “I leave the gift of peace with you—my peace. Not the kind of fragile peace given by the world, but my perfect peace. Don’t yield to fear or be troubled in your hearts—instead, be courageous!” John 14:27 (TPT)

In other places in God’s Word, it says:

Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Colossians 3:15 (NASB)

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians‬ ‭4:6-7‬ ‭(NIV‬‬)

I was thinking about that word “guard.” God’s peace will guard my heart and my mind – will protect it, keep it from being attacked by outside forces. By anxious thoughts.

At this time of year, we celebrate that Jesus came as a baby. The Prince of Peace. (Isaiah 9:6)

May He reign in my heart and yours. Right now. Because we all need His Peace.

Emotions in Dreaming

Oh. I’m angry! So angry that I wouldn’t allow myself to go back to sleep. I’m tired enough, but afraid that the emotions swirling would carry over into the next dream, and I need to shake them from me!

I don’t think this has ever happened, at least not that I remember. Maybe as a baby, you know, when a baby wakes up crying and angry, but not as an adult. And I am so angry!

I’ve awakened in the middle of the night before and been afraid, after a horrible scary nightmare.  And I’ll reach over and find my husband’s hand and squeeze it to assure myself that the dream was not real, that I am truly safe in my bed under my cozy covers in my secure home, with no one chasing me or threatening me. And my fear has always melted pretty quickly. I can only think of one time where I actually had to wake my husband so he could hug the boogeyman away.

But this dream filled me with rage! I’ve rarely been so angry even in real life! And so helpless to the impossible situation!

I wanted to drift back to sleep right away, but my heart would start pounding and my stomach would begin churning and I could feel the angry tension rising, so I kept opening my eyes and taking deep slow breaths to calm myself. It wasn’t working, so I got up (4am) and made myself some chamomile tea and grabbed my laptop to type it all out. Then maybe I’ll be calm enough to fall back asleep.

Such an intense emotion. Anger. And I don’t handle anger all that well when I’m awake and alert in the middle of the day. Apparently, I am much more vulnerable in my sleep!

The Dream: I answered the doorbell to find several college-aged boys in pick-up trucks with furniture and ladders and wood. They barged into the kitchen and began measuring for the new cabinets they were going to install – in the most stupid place – next to the pantry doors! Then the girls arrived, with mattresses and bedding and brushes with white paint dripping from the bristles. They moved everything out of my childhood bedroom and began to move their mattresses in, plus climbed a ladder and were painting bright white around my posters on the wall, not even willing to match the paint with the white I already had! Apparently, the girl who was moving in was bringing a friend to move in with her – I learned this from the girls who had overtaken my room.

I was furious – who were these folks that thought they could just come in and rearrange my house? I tried to find the phone number for my landlord; I couldn’t, even though I somehow knew she was a very close friend. I wandered outside, to discover more girls settling into the side yard as some guys tore apart the wrap-around deck which overlooked the woods behind my house – the verdant green, lush forest of tall trees and deer and birds. They were going to extend the landscaped path to make room for the 20′ pool deck lounge chair they had. The new roommate was on the scene now, and I tried to stay calm as I asked her what the hell she thought she was doing! We were suddenly back into my bedroom – that’s when she told me we’d have to fit three full-sized beds in here. Wait! How?! There wasn’t any room to get between the beds, or to reach the closet. And now I was trapped in the far corner of the room.

But then I was walking down my childhood hallway and I stopped at my childhood bathroom to splash water on my face in an effort to regain my calm. I overheard the girls laughing at me and my confusion. Oooo, I got madder! I continued to my childhood kitchen, now full of guys on ladders, taking apart light fixtures and banging their hammers on the cupboards. I began frantically searching through cancelled checks, and finally located the landlord’s number at the top of one of them. But I couldn’t dial it – my hands were shaking badly and my fingers kept hitting the wrong buttons. I asked my sister to help me, but she walked past me on her way out the back door slider from my childhood dining room. Then my aunt appeared at the end of the kitchen counter, and took the phone from me and very calmly dialed the number.

When I got the landlord on the phone, it was clear she was talking to the girls in the other room on another line! So we’re complaining in her ears, she’s trying to answer each of us and talk us down, …

And that’s when I woke up. Full of rage at the uncontrollable circumstances! I became aware of my surroundings: I felt the cat lying down by my leg, I heard the kitten on the chair as he began playing with the pull-string of the floor lamp. I looked at the ceiling fan, and got my bearings in the bedroom. I tried to go back to sleep, but the rage kept rising, so here I am, typing it all out and chuckling as I see the different pieces from reality that morphed into my very upsetting dream.

The backyard woods were from across the street from our house in Florida, and the enormous lounge chair was from the pool in our Florida housing community; I’d been thinking about Florida when reading a friend’s Facebook post yesterday morning. My sister, who I just texted last evening. My aunt, who my mom mentioned in our weekly Friday phone call.  My childhood home in detail. The landscaped path – we had walked down a cool sidewalk in Philadelphia last weekend. Cancelled checks, which were in the box I was digging through earlier yesterday as I was looking for labels. The construction in the kitchen, and my husband has to finish some repair in the laundry room ceiling later today. I think I might have become my daughter in this dream – she used to live with her best friend (who is the landlord and just moved out a few weeks ago). I was asking my daughter about her last night, and how she’s adjusting to her new home. All of these features showed up in this very upsetting dream, but are mostly grounded in my last 24 hours.

So where did the rage come from? I’m not angry, nor have I been recently. Isn’t the purpose of dreaming to resolve unfinished emotions or conflict? I can relate the scenes and characters from this dream to my reality, but not the emotions.

What do you think it means? Well, you figure it out and tell me in the morning. I’m calm now and am going back to bed!