What's up with SAD?!

We are nearing the end of March and my view remains dark, cloudy and with a chance of flurries.  Obviously talking about the office window view, and not my mood, but there is a link.

I do believe it(the weather or season) is a barrier to staying upbeat, positive. I also believe it gives those ANTS the upper hand.

SAD, great acronym, as this is how a lot of people get during the long winter months. My self included.  Oh, I am referring to the depressive disorder called Seasonal Affective Disorder. I am certain this was a contributing factor in derailing my mind  earlier this month. When you combine multiple situational stressors and no sunlight, grey skies, it is a recipe for a bad day.

Definition By Mayo Clinic staff

Seasonal affective disorder (also called SAD) is a type of depression that occurs at the same time every year. If you're like most people with seasonal affective disorder, your symptoms start in the fall and may continue into the winter months, sapping your energy and making you feel moody. Less often, seasonal affective disorder causes depression in the spring or early summer.

Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own — you may have seasonal affective disorder. Treatment for seasonal affective disorder includes light therapy (phototherapy), psychotherapy and medications. Addressing the problem can help you keep your mood and motivation steady throughout the year.

Like the definition indicates, don't ignore it, but consider this as a cause to your "decreased mood" coupled with a long term chronic disease (I hate calling it a disease) like Diabetes this can throw you into a depression. 

I have never been formally diagnosed with SAD but I sure feel better with the sun peers through the clouds, and the days get longer and brighter.

I encourage, reaching out to a friend, talk to your family physician, they also sell full spectrum lights at most large chain pharmacies. Exercise , Meds what ever it takes.

Yours in Health!

Trev

How to Stop a Racing Mind

"Dump thoughts above"

We have all had this happen.  It is bedtime, we are tired, exhausted, we perform the bedtime ritual, lie down, pull up the covers, flip the pillow and then we........start to become aware of our thoughts.

Now this is not always a good thing.  We say, nope, thoughts, go away and come back later, but somehow our brain and thoughts have another plan, and they linger, and race, until finally we glance at the clock and its been 2 hrs and we are still wide awake.

Thoughts are hard to control. But when you want to sleep they can make us anxious, restless, and ultimately rob us of a good nights rest. 

This same thing happens to me. I know of all people, but seriously it does. Sometimes I can mentally wrangle them(thoughts) and sleep. But lately, I give myself a time limit. I say, okay, 20 minutes for my thoughts, and then I take action.

By Action I mean; I dump my thoughts onto a pad of paper, then go to bed thoughtless, no not clueless, thoughtless.  This,  I have discovered totally works!

For example  ideas that  I just had to get up and write down:  to-do-list for the next day cause it was driving me crazy, any thought that persists, dump it onto paper and go back to bed.

Just thought I'd dump those thoughts onto the blog for y'all!

Trev

Why so many whys?

Why?

Simple question right, well not all the time.

Why when you're tired do your kids seem to behave at their worst?

Why when you have planned a special meal your meter reads high?

Why is it when you have no money your car breaks down?

Why is when you want peace chaos ensues?

Why can't the sun shine more?

Why is it we know what to do but don't?

Why is when I wake up and say, I am going to be a better parent, friend, partner,
worker, I end up yelling at my kids, ignoring a friends call, and not listening to my partner?

Why don't mini vans have sound proof partitions like limos?

Why does it seem that when things are going really well things suddenly change?

Why do we have to live with diabetes?

Why does anyone have to endure pain and suffering?

Why are there so many whys?

My only answer thus far as that we are all imperfect, fallible, vulnerable, emotional, ever evolving humans.

The positive in all this is we have free will and the human ability to self reflect, change, and wake up tomorrow and try again.

Trev

Stress and Diabetes - Often Left out of the equation?

In my experience as a PWD  who helps  people diabetes on a daily basis I often question why stress isn't one of the priority discussions that should take place.

Health professionals  have their routine during diabetes visits that usually include: diet, blood glucose readings, BP, Wt, A1C, feet, kidney's, then the time is up and it's time for the next patient.

I propose stress and mental coping be added to this equation as part of the team's repertoire or interviewer's strategy in discussing diabetes during a visit.  You'd be amazed at the responses you get when you simply ask, "So, how are you feeling about your diabetes?"

I personally use a four legged approach to my discussions with PWD I am trying to help.  I call it my diabetic stool, so all the legs need to be stable for decent control. I discuss  Diet, Activity, Medication, and Stress.  If all these are in check the you tend to achieve fairly decent diabetes control.  This is my discussion strategy with PWD.  But the first question I ask is; "So, how are you feeling about your diabetes?" I know I am repeating myself, I heard once it's good for emphasis.

"Sorry about the image quality, it is word document that wouldn't paste"

After going through the above I flip it so the stress is on the top, to basically say, unless your stress and mental health is in check then all these other components are even harder to control, and you may indeed fall off your stool.  It is very visual and they usually ask to take it home with them as a visual reminder. 
Most folks have not been given a good explanation how stress may effect their diabetes.  They are  usually aware hat having a common cold or serious illness can effect control, but they don't realize that mental Health, Anxiety, and prolonged stress can seriously hamper diabetes control.

Why is this?  I suspect it is because where the mind goes the body will follow.  If you are mentally well you are going to physically take care of yourself.  But there is also the biology  to consider.

When you are experiencing stress, acutely, or prolonged, you are more resistant to insulin. Your body releases hormones that inhibit insulin from doing its job, that is, letting the glucose into the cells to be used appropriately for energy.  Some of the stress hormones are cortisol, and adrenaline. The body also starts producing more glucose from your liver, getting ready for the "Fight or Fight" response. This used to be handy thousands of years ago when extra sugar was needed to feed the muscles in case you needed to attack a woolly mammoth or flee from a saber tooth tiger, but not so good now. This extra glucose simply increases and floats around wreaking havoc and leading to complications if not corrected.

What I am getting at is patent's and PWD need to know that stress impacts there diabetes control just as much as food.  It needs to be brought up, discussed, dealt with.  But the problem is our health care system isn't designed for health care workers to spend an hour talking about how PWD are feeling about their chronic process they deal with 24/7/365, every second of every day. 

On a positive note, we as a system in Canada are moving toward Primary Health Care, where by Allied Health Professionals work with physicians to assist them in improving patient care.

I work in this area and as a result I spend an hour dealing with all aspects of an individuals chronic disease, including Stress and Diabetes.

Trev

Well guess what, we need to.

Peeling Back my Diabetic Brain

"My Diabetic Brain"

I was thinking about the movie Shrek when he makes reference to himself being complicated, with many layers like an onion, and donkey refuting this in a positive way, by saying more like a layered cake. 

My point is we are complicated, with many layers.

I,  at least feel like my brain is complicated lately.  Things that used to be clear, and simple are now questioned, judged, and not so clear. 

The cognitive behavior tricks or more respectfully stated "Techniques" do seem to work.  My wife notices a different "me" but what do I notice when I peel back the layers of my thoughts?

I'll tell you:

Those "ANTS"(For those who missed my previous post, ANTS = Automatic Negative Thoughts) are still pesky little buggers that are trying to penetrate my mind.  I am more watchful of them now, which may explain the changes on the outside. But it is still very trying to always keep on guard. It is like being on guard all the time with no one to replace you. A lot like having diabetes I guess. 24/7. 

As I am more aware, conscience, or whatever of my thoughts, it is apparent that these ANTs are plentiful.
More then I would have previously known if it weren't for the Jedi Training.

Now when an ANT makes its way into my stream of thoughts, I snatch the little bugger, stare at it, think about, and decide what to feel about it, and the result seems to be a more positive emotional response. Not as reactive, not like a run-away train. 

I realize now this is going to take a lot of practice, herbal tea, some meds, therapy, and more peeling of layers to deal with those nagging ants that are trapped in my layer brain. 

I know my post likely sounds pretty "out there" but these are my peeled back thoughts.  I am hoping soon to compare my brain to a layered cake. 

Trev

Exercise is better then Drugs!

"Me doing it!"

Okay, I am not suggesting we all stop taking our medication but I worked out today for the first time in like 2 months. Amazing! Totally amazing!!!

I promised, well announced on my blog The Diabetic Caveman that I would proceed with an exercise regime starting soon, which happened to be today.

I had to post about it.  After 40 minutes of moderate intensity circuit training and a bout of cool down cardio my mood instantly improved. I felt calmer, I felt that my thoughts were clearer and more positive which according to the cognitive behavior Jedi Mind Tricks  this leads to a more positive mood.

I willed my ass to the basement even though I did not want to at all. I dragged my sorry ass down stairs to the man cave and did it anyways.

I have not felt this clear, and positive in a very long time. I knew it had to be done, I knew the hormones that are released with activity which include, endorphins, testosterone, serotonin would directly improve my mood.

It is taking that first step that is the most difficult.  I took the first step, and tomorrow is another day and I know I will have to struggle with my mind, and will myself to repeat what I did today.

Trev

Giant Punching Bag - Good for Mood

"Truly a thing of beauty"

Who would have thought.  Please observe the beakon of hope to your right.


I am told to exercise, as this increases mood.  Okay, I already know this. But unfortunately the problem with depression is energy levels plummet, and to me, exercise is really difficult to get motivated about.


I wandered down into my man cave last evening. I scanned the area, noticed the treadmill, chin bar, free weights, then I noticed my banana bag.


Now, what the hell is a Banana Bag, no it's not a giant yellow banana.  It is my beacon of hope, my salvation, my stress reliever, my coping strategy to improve my mood and physical well being.  It truly is a think of beauty.


You can punch, kick, knee, hug, elbow, yell at, do what ever you want and it won't get angry with you.  I have been missing Mr Banana for a while now.  My rib is almost mended, and I can't wait to lay a serious ass kicking to it!  Strangely enough he always forgives me.


Something to look forward to.  Just what I need.

Now I have Jedi Powers (see previous blog) and Mr Banana Bag, Damn things are looking up!


Trev