[webbo]

I get this usually at 3 am in the morning, nearly always to do with issues at work. The job Team Leader for a Community Mental Health Team.

[SA Chris]

I suffer with insomnia, I can count the number of times I've slept through the night in the last six years on my hands. Some days I feel ok on it, sometimes I feel utterly fucked all day. Rarely get more than 6 hours a night, and a 4 hour stretch is good going for me.

[Fiend]

Because bollocks, that's why.

Wise words.

Maybe less wise, but I've found Night Nurse can be a (very) short term aid.

[Oldmanmatt]

Drifted off at 3:30 ish. Polly's phone chimed at 5am with s text to say a staff member was too sick to work. I was already covering for another sick staffer at the other wall today, so that left us with four kids, no child care and two jobs to cover.
And that wasn't even what kept me awake, it all happened after...

In the last couple of years this affects me once every couple of months. It seems un-connected with my PTSD. That recurrent semi-conscious dream of being stuck on the Ice-cap of South Georgia, snow-blind and frost bitten has faded again (bloody well aught to have after 23 years) and this is something else.
I can always restructure/direct my thoughts, right up to the point where I cede control to sleep, when the eyes droop and the body goes limp; at which point the anxiety rushes back in. 


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[petejh]

Sounds shitty Matt. Lack of sleep does indeed suck big hairy ones. I'm suffering too but due to different reasons - noise from the shop that I live above wakes me up at 5.30 most mornings. Drives me crazy some weeks, I've had triple glazing fitted, looking into sound-reducing underlay next.

I find working physically hard at something so that I'm properly knackered helps. But it's easy to get into a cycle where you're too fucked from lack of sleep to want to do something physically hard, then end the day not physically knackered enough to sleep through the night etc. etc. Mental exhaustion, annoyingly, seems to lead to lack of sleep not better sleep!

I've experienced the 3am anxiety thing (hasn't everyone!) when I was overdoing it last year with too many things at once - guidebook, work and other stuff. I'd like to say I found the solution but the solution for me was slowly reaching a point whereby I finishing all the things I was working on.. not healthy really..

Taurine is well known as an anxiolytic and sleep aid. I only take it during periods where I'm taking beta-alanine (i.e. to aid PE training) to counteract the taurine-depleting effect of the beta-alanine. Not something you want to be overdoing - Taurine or beta-al. Lavender oil is another anxiolytic that might help you get a good night's sleep. Not sure alcohol's the answer, I heard somewhere it might be addictive..

[Oldmanmatt]

My bottle of 12 year old, is 3 years old and still half full...
Seem to have lost the taste for an occasional dram and sipped it last night as much for the warmth it spreads inside, as for it's sedative qualities.
I suspect writing the post subtly changed my mental dynamic. Drew a line under it, as it were; that allowed me to wander off into Pratchets' " Long Mars" phase space of adjacent possibles...

Aka a pleasant dream.


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[SA Chris]

I started a sleep thread a while back. Is this better off there?

[SA Chris]

Tomtom linked to this page on another thread, thought this was an interesting read.

http://www.climbingbusinessjournal.com/solving-problems-with-problems/

Confirms what we all find?

(I'm sure THE SCIENCE bit is about to be ripped to bits).

[DAVETHOMAS90]

Tomtom linked to this page on another thread, thought this was an interesting read.

http://www.climbingbusinessjournal.com/solving-problems-with-problems/

Confirms what we all find?

(I'm sure THE SCIENCE bit is about to be ripped to bits).

An interesting read. Thanks for that!

One factor emphasised in the article was "self-efficacy".

One of my common criticisms about typical psychotherapeutic interventions, is that they often (commonly, nearly always..!) mask the ulterior benefit of enhancing the position and sense of efficacy of the therapist. (Especially so, in my experience, though not exclusively, when dealing with practitioners within the NHS!)

[Johnny Brown]

I guess it is inevitable to an extent. Did you ever attempt to broach it with them?

[DAVETHOMAS90]

I guess it is inevitable to an extent. Did you ever attempt to broach it with them?

As in "make a complaint"? It can be very difficult to deal with institutions that are very well set up to protect their own position and prestige.

But yes, I have a good dialogue running with management within the N.H.S. to explore ways of improving engagement and delivery between (for want of a better way of putting it) service users and providers.

Other people's experiences please!!

Climbing has certainly helped me experience being able to sort things out in my own way, and has helped me act on the courage of my own convictions as to whether any programme of intervention is beneficial.

Interestingly, the article above particularly mentions the experiencing of intense emotions within the climbing context. I've found that actively choosing to take the rollercoaster ride has been far more beneficial than any form of medication - which is why I've deliberately chosen to avoid it.

Of course, I've had to risk being "rejected" on a "well, if you don't want our help basis". I have good dialogue with my gp, which helps.

Oh, and Sarah Holmes through the Citizens Advice Mental Health Advocacy Service, has been amazing. Based in Sheffield.

[benno]

I find working physically hard at something so that I'm properly knackered helps. But it's easy to get into a cycle where you're too fucked from lack of sleep to want to do something physically hard, then end the day not physically knackered enough to sleep through the night etc. etc. Mental exhaustion, annoyingly, seems to lead to lack of sleep not better sleep!

Fucking, this! I'm going to wad just for writing that down so concisely.

[lagerstarfish]

if anyone's interested in getting involved...

http://www.recoveryenterprises.co.uk/new-opportunity-for-volunteers-to-join-the-sheffield-flourish-steering-group/

they could simply direct people to UKB

a virtual meeting place that will enable people living with mental health conditions to take control over their life – a support and signposting online community where people living can find ways to recover their lives and flourish

[petejh]

I'm aware of the benefit of forums and hope it does well, but there's something ironic about an enterprise to tackle mental health by engaging through the medium of the internet.

[sherlock]

I'm aware of the benefit of forums and hope it does well, but there's something ironic about an enterprise to tackle mental health by engaging through the medium of the internet.

Take your point but I think this is the modern world.... for better or worse

[Simon Brown]

That black dog, I've lived with the bloody thing, on and off, for near forty years. Like many others, I find the discipline and community a huge help, but that dog gets in the way. So after too long a break from climbing with that mutt slobbering around in my brain, I'm back playing again.

And I'm as usual delighted by the climbing community. The lack of stigma to my stating 'my brain just flipped out for a few years again' is, well, I do not have the words.

Especial thanks to Dick, Sam and Lucinda, Lucy and Tim, Sooty and the inestimable na'then Nige'.

Bisous a tout

modified because I can't do basic maths; 52-13 is nearer forty than thirty.

[SA Chris]

Good man.

Never too late to make a comeback!

[Simon Brown]

Good man.

Never too late to make a comeback!

Thanks Chris.

[DAVETHOMAS90]

"Good mental health isn't something you have, but something you do" :

I thought people might find this pdf booklet thought provoking, perhaps helpful. It was originally from the Mind website, and IIRC co-written with the psychologist Dorothy Rowe.

For me, it emphasises agency, and highlights "attitude", which Victor Frankl (Man's Search for Meaning") acknowledged as one thing - possibly the only thing - we truly have control over.

I've certainly found it a great reference point.

http://www.welllondon.org.uk/files/929/mental-wellbeing/20.How%20to%20improve%20your%20mental%20wellbeing.pdf

[danm]

Just read this blog post, well good: http://www.climbout.co.uk/a-greater-range/

[Tommy]

Yeah it's pretty darn good!

[slackline]

Shopping is hell and kindness is therapeutic – what I learned from being depressed at Christmas

[lagerstarfish]

Copy and pasted from Bipolar UK's Christmas Survival Guide

some good tips here for everyone

The Christmas Survival Guide

How do you feel about Christmas? We all have feelings about Christmas, good, bad or mixed.

“I love it.” “I dread it.” “I worry about it.” “It’s too commercial.” “I worry about money.” “My family are such a pain.” “It’s so stressful.” “I’m really excited”.

We may long for Christmas or dread it. We may be sad that we can’t be part of a family, or we may be relieved that we aren’t. We may miss someone who is no longer with us or wish someone was far away. We may wonder if the money is going to stretch far enough or wish we had more people to spend it on.

For some people it is a welcome break, for others just another day. For some it is an important religious festival. However you feel, these notes aim to help you cope with it, get through it or enjoy it and to keep some control over what happens.

The number one rule for surviving the season is remembering that you can always say "No" and you can always do things more simply, even if that isn't the way it's been done in the past.

"No, I can't make food for the party." "No, I can't make the office do; I'm just too tired and I need the sleep." It is ok to say no when you really can't do one more thing, and you don't even have to explain why if you don't want to.

SPENDING CHRISTMAS ON YOUR OWN

Whether you are spending Christmas on your own through choice or necessity you can relax, spoil yourself a little and do what you want.

Check out what events are going on and which agencies are open. Think about whether you might like to volunteer at an event for older or homeless people.

Create some new traditions of your own. Have your favourite food for Christmas dinner, whether it’s beans on toast, chips and gravy or chocolate cake. Instead of staying up to the small hours of the morning cooking and baking and cleaning, stay up late watching a favourite film and sleep as late as you want to the next day.

PLANNING AHEAD

* Make a list of things to do and tick them off as you do them.

* Buy your presents and cards a few at a time to spread the cost.

* Wrap them a few at a time to avoid feeling stressed.

* Record, buy or rent some films and keep them for when there’s nothing you want to watch.

* Get some books and magazines and hide them away.

* Revised bus timetables are usually available well in advance.

* If you need a taxi on Christmas day book it a week before.

* Shop online to save the stress of fighting through the shops.

* Gift cards can be an easy but much appreciated present.

MONEY

* If you receive benefits make a note of any changes in payment dates and how long your money has to last.

* Stock up on foods that will keep (check use by dates) a little at a time to spread the cost.

* Put aside any money you will need for taxis.

* Check when banks/post office will be open and remember that cash machines can run out at holiday time.

* If you think you may spend all your money too quickly consider asking someone you trust to keep some for you.

* Homemade gifts, like sweets and biscuits or “vouchers” promising to do something for someone are very personal and much appreciated. You don’t have to spend a fortune for a present to be special.

PRACTICAL ISSUES

* Make sure you have enough medication to last you over the holidays.

* Find out when the GP’s surgery and the CMHT are closed.

* Make a note of the out of hours & crisis team numbers and keep them to hand.

* Check when the shops you use are going to be closed.

* Find out about changes in any bus timetables that are likely to affect you.

LOOKING AFTER YOURSELF

Get plenty of sleep. Whether you are spending the holidays rushing around doing all of your usual things or planning ahead for what to do with your alone time, sleep is essential.

* Don’t worry about dieting – eat and drink what you like for a few days.

* Buy your favourite foods.

* Get some things that are easy to prepare.

* Buy enough for a few days so you don’t have to go out.

* Treat yourself to some nice candles or bath or aromatherapy oils.

* Buy yourself some presents.

* Arrange to meet or chat with people whose company you find supportive.

SEEING AND DEALING WITH OTHER PEOPLE

If the thought of a party, family gathering or other "mandatory" social event leaves you knotted up with anxiety, plan ahead for some "escape time" for yourself. No matter where you are, if you are suddenly feeling overwhelmed, find the nearest bathroom and take some time out until you have mentally gathered yourself together.

* Set your boundaries – time, place, etc. and stick to them.

* Make definite transport arrangements.

* Make it clear to people how long you will be with them but try to consider their arrangements too.

* If people are coming to you make it clear when you would like them to arrive and how long you would like them to stay.

* Say thank you for everything even if you don’t like a present.

* If they criticise your presents just smile and say “I’m sorry you don’t like it.”

* Pack a couple of extra small presents e.g. chocolates, soap, candles, in case you get some you didn’t expect.

* Try to avoid getting into arguments with people if you know you will never agree – change the subject.

* Avoid talking over bad bits of the past – again, change the subject!

Helpful Numbers

In the run-up to Christmas, you can call Bipolar UK’s Information & Support line on 0333 323 3880. Details of opening times over Christmas will be available on the website.

The eCommunity will be available 24/7 as usual over the festive period.

Samaritans are available 24 hours a day over Christmas and the New Year. You can ring them free on 116 123 or email jo@samaritans.org.

SANEline, the specialist mental health helpline, offers confidential emotional support. Available on 0300 304 7000 between 6pm and 11pm each evening. Open as usual over Christmas.

CALM offer a free, anonymous and confidential helpline for men who are feeling down or who need to talk or find information and support. Available from 5pm–midnight, 365 days a year. (They suggest that if you want to talk outside these hours, that you call Samaritans.) Nationwide: 0800 58 58 58, London: 0808 802 58 58, WEBCHAT: www.thecalmzone.net/get-help

The Silver Line is a free, confidential helpline providing information, friendship and advice to older people, open 24 hours a day, every day of the year. 0800 4 70 80 90

Drinkline is the national alcohol helpline. If you're worried about your own or someone else's drinking, you can call free, in complete confidence on 0300 123 1110 (weekdays 9am – 8pm, weekends 11am – 4pm). Open as usual over Christmas.

CALL (Community Action and Listening Line) for Wales only. This mental health information and support helpline is available 24/7 on 0800 132 737 (www.callhelpline.org.uk).

[lagerstarfish]

spread the word

http://www.time-to-change.org.uk/

it would be good if folk could get their work/employer/business organisations to take an interest and make a pledge

cheers

[shark]

Katy Forrester on her struggle and way back:


http://katyforrester.com/i-had-a-black-dog/