Tag: mental-health

Living Without The Constant Check: Navigating Technology Guilt

I’m not sure when “being connected” became something I needed and, ultimately, dreaded. In retirement, my days begin with my being immersed in my phone looking at email, social media, my bank account, investments, and local news. (Did I take my morning medication? Maybe, maybe not.) I think the habit of “checking in” with media began back in the early 2000’s when I commuted into New York City each day – about 2.5 hours from my house to my desk, door-to-door – with watching the news. I got the weather forecast, city news, commuting information, and everything I needed to decide if this was the day I needed to stay home. The was before mobile phones had internet. I was always hoping and looking for happiness in staying home, snug in my bed, which became overwhelming and very tempting. Everyday, I’d have coffee with Maurice DuBois, the news anchor, who would inform me of everything I thought I needed to know. Then, I’d tell myself to get to the office as I needed to support my family. THIS was my single motivating factor for working. (I did not realize this until retirement and at a significant personal cost.)

Fast forward a few years with the advancement of technology. My phone became my pocket assistant, reminding me of everything I wanted to do and usually failed at: To do lists, appointments, calendar notes, texts, goals – you name it, I berated myself for not being one of those people who could walk, talk, text, and laugh all at the same time. The tool I had in my hand was so powerful that I knew, one day, it w/could be my personal assistant…and THIS would be when I finally would be happy. Life would be coordinated into this little device and would finally give me a sense of peace. Fulfillment. Happiness.

<Sigh.> Just WHAT was I thinking about here anyway. Today, I consider this way of thinking as looping between searching and living. Yet, it took me many years to figure this out (ergo “looping”). Sometimes, we are searching for something in our living within the phone – or not. I do think people have varying degrees of engagement with technology depending on many psychological factors. For me, my identity shifting became wrapped up in my phone. And, this shift is just not as simple as leaving the phone in another room. No – the shift needs to be in my mindset and how I see the phone as a tool. This is a struggle I have each day because I fall back into old patterns as I am still working on replacing these patterns with better habits. I haven’t found them just as yet and have realized that the habits will find me when my timing is right – for me.

Life is about timing and phases, and understanding that each of these will change without me needed to DO or BE anything. My job these days is to notice how I’m feeling and adapt. Yep. Whatever “adapt” means to me – at that time. All of my life, I have fought against the current to build these muscles because I thought that was my job in this life as a human. Being different. Being unique. Making a big difference. I find myself tired – truly tired – of fighting against the current. I’m desiring a bit of meandering, finding my flow, and just being easy. With myself. With others. Having no agenda. Maybe this should be my New Year’s resolution: No Agenda, No Plan. And, Breathe.

Is this too easy? Hell no. As a recovering overachiever, doing nothing is still something. With my ADHD, I can always have my body sit still. OK, maybe my foot is tapping and I’m banging my finger on my leg – still for ME. My mind, however, is doing back flips and intricate problem solving that I’m totally unaware of until I blurt out some random sentence and realize I’ve had this whole conversation with myself in the middle of another conversation – WITH PEOPLE! Yet, I am a serial procrastinator as I know what I need to do and cannot make myself do this thing. This is when I realized my procrastination wasn’t an identity. It is a RESPONSE – and usually with an emotional tie. What is the procrastination telling me? Depends on each situation. I did decide that having the label was not fair to myself so I’m working on removing this label from my sense of self. I realized that I am someone who cannot make myself do something I don’t want to do without a SIGNIFICANT toll on my mental health. This is the ADHD impact. And, I’ve routinely told myself vile and hurtful things as a type of motivation….that isn’t. There are repercussions to this way of motivation that I’m currently unpacking – in my own time.

No Agenda, No Plan, Breathe. Good resolutions.

Happy New Year!

Presence Over Perfection: Living in the Moment

“Life is the dancer and you are the dance.” Eckhart Tolle (2006)

I’ve long been fond of all types of music. As a young teen, I played an instrument in the band. Later, as a an aspiring adult, I found guitar solos and interesting drum cadences calling me to a new genre of music. Then, I began the jazz period, country period, metal, and back to plain “rock and roll”. Life is a patchwork of experience, from the dizzying beat of disco to the guitar licks of L.A. Guns which are still making great music. I grew up with this energy of being ‘with’ the band throughout all of these periods.

I began to want to capture my experiences on film or, rather, media card. Why? (Because the person next to me what also filming.) What level of distraction do I need to enjoy what is in front of me? (You ADHD folks know what I’m talking about here – the distraction for focusing.) What will I be doing with the video? Will I EVEN watch it again? (No answers both questions.) So why am I even trying to fuss with an electronic device, argue with people about being distracting, making my party angry because they cannot enjoy the show, and I take away NOTHING.

I then asked myself this question: What if I put my electronic device away (pocket, purse, lake – does not matter) and ENJOYED the show? Or, an even bigger question to answer: Why am I trying to capture the event on film instead of ‘feeling’ the event and experiencing this through my senses that are NOT tied to a mobile device? (Probably because I want to create a cherished memory of the event. Isn’t the memory better when experienced versus filming? A good point of debate for just what is cherished is to the individual, isn’t it.)

Bruno Mars has the right of it. This article discusses this from the artist’s point of view. There is disagreement here because some do need a physical memory of the event. To that argument, I respond that you will never capture the feelings you feel in the moment through the lens of your phone’s camera. I would argue that a physical representation of an ‘energetic’ event like a performance (concert, play, movie, etc.) is a poor substitute for the actually feeling the experience. Are we attending as a status update to our social media accounts or are you truly there to enjoy your evening? Perhaps its one’s motivation – or their why – that is at question here?

When we cease to truly feel our moments, we become more automatic and the feelings can be confusing and jumbled. These are habits – yes, habits – that can be compounded on over the years to create a monolith of meaning in their silence. I enjoy life so much more when my phone is not in my hand. I’m already naturally distracted by my ADHD. The phone offers additional distraction that is both comforting and very scary. Try leaving your phone in your bag or pocket and see what being in the moment feels like.

I almost forgot about the wonder of the world.

Peace.

Mindfulness Lessons from a Broken Trash Can

I broke my kitchen garbage can the other day. The can – this one – has a pedal that one must depress with their foot to open the lid. Below the pedal is a stabilizing metal bar that keeps the can from toppling forward when in use. The stabilizing bar is what broke…again.

This is supposed to be the trash can that can survive an apocalypse. The first time it broke was late last year and we chalked this up to a faulty mechanism or bad design. “Is nothing made as it used to be?” we wondered once again, lamenting for those good old days that were neither good nor long enough ago. We both turned into MacGyver, turning the can over, and assessing the situation. A strong adhesive to glue in the corners of the stabilizing metal bar and plastic fittings was completed. Crisis averted? Or, just delayed?

Last week, while depressing the foot petal to raise the lid, I heard that telltale sound of a crack to the stabilizing bar. Recognizing the sound, I stopped to check my own behavior, or to check in with myself. (This is new – paying attention. My ADHD internalized so much!) I’ve become more aware of my own participation in life and “things”, and my tendency to shove everything into an external blame situation. My mind began with “what a piece of crap” and stopped mid-thought with a new idea. Instead of blaming the poor kitchen receptacle that just sits in judgment of me, was there something I did that contributed to it breaking? Did I press too hard with my foot? (Enter sense of shame.) Just how sensitive is this thing anyway? (See, the habit is a hard one to break!)

That was when I recognized the issue I needed to handle was not about the trash can at all. In fact, it is the same issue with a new and exciting flavor: mindfulness with a dash of presence. Or, how can I get more out of my head. I’m being guided and shown this idea in a variety of situations. (Yes, guided. More on that topic to come.) Situations that are a lot more serious than a broken piece of a garbage can.

I learned that, in caring for my dying mother, the responsibility was so tremendous, and I felt honored and humbled by the turn of events. My sister and I took extra care of her, cleaning her, reading to her, talking to her, and ensuring her comfort… just like when she did for us as babies. We kissed her, loved on her, and tried to be the best daughters to the best mother in the world. This required my full attention and presence. When I was distracted, I effortlessly pulled my focus back to my mother. This was a life and death situation and needed me totally aware so the correct decisions were made. Since then, my husband and I also cared for our dying and much beloved dog, Toby, which was also an honor of a different kind – yet, it taps the same feelings of love and protection but with differing angles. In caring for Toby, I found myself becoming angry at “having to do” and did not like the feeling at all! I didn’t understand these emotions as they felt disingenuous and conflicted with my heart. These new emotions did not honor nor represent my feelings for my beloved miracle pet and felt just wrong. So, instead of squelching this into some new package, I felt the emotions. These were sadness, loss, grief, and a sense of loneliness – and the same emotions I felt in processing these losses. What was I to learn by these events?

What changed in both of these situations was me: my mindset of gratitude and acceptance of both the situation and myself. I allowed myself to feel these emotions in a more healthier way. I cried, hugged, cooked, cleaned – all the physical things to make my body as tired as my mind felt. Sleep and distraction were also my friends along with a dose of “pulling myself up by my bootstraps.” Such a difficult yet educational time in my life that I’m glad I learned something from these situations!

Now, back to the can. I accepted that I heard a crack and that I had once again broken the can. Stopping mid-stride away from the can, I began to assess just what happened. Being in the present moment – or being mindful of this moment – was key for me. The crack of the can brought me out of a state of unawareness and into a present sense of reality. The ideas of being mindful and being present are issues I have been working on in myself for a while now through a program of meditation. You see, my particular brand of ADHD is dreamy and very internal. I can drift off in my mind to some other place and am not be fully present during a conversation. Usually something said will trigger something in my brain and I get transported to another place. Trauma meets ADHD – or life floating on a cloud. Sounds nice, right? Not really. In serious conversations, I would frequently lose the thread of the conversation. I used to try and engage the speaker so I could grasp this weakening conversation thread only to interrupt the speaker and distract them in the same way that I was also distracted. Then, because I was very good at recovery (practice makes perfect), I could interject a few words here, sound amazing, and the speaker would just be left confused.

This is a key aspect of my brand of ADHD and my neurodivergent brain –or my personal superpower. It is a learned response and not necessarily a good one. I can mentally travel years in a single second! Forward or – sometimes in reverse. Yet, my memory is for shit. During these times – it’s not always – I would be yelling at myself for this habit, chastising myself for being selfish or standoffish, and not even having a correct recollection due to my own distraction! (Imagine living in THAT place?) “Why can’t I pay attention?” I’d lament to myself. “How…” insert label here “…stupid/dumb/ugly/fat/awful/mean…..are you? You name it, I’ve called myself this name. Many times over. Thinking this was abnormal and that I was broken. Yes, maybe this isn’t normal but it is MY normal – and I have a legitimate physical reason for the behavior. I’m not stupid/dumb/ugly/fat/awful/mean for this.

Today, I am in a place of acceptance. I’m not selfish or standoffish – as my mother used to say to me. I’m DISTRACTED by my own thoughts that are now layering in yours and getting all jumbled up and confused. Sometimes I need to stop and re-frame my thinking – and ask for time needed to ‘catch up’ or for someone to repeat themselves. This can be very difficult for the person speaking and has caused troubling interactions and unintended offense. Today, I’ve learned that this tendency originates from a neurodivergent brain. This diagnosis gave me the ability to accept ADHD as part of me, an explanation for certain behaviors. This is not my entire identity but gave me greater awareness and, thus, the ability to create positive behavior strategies.

Or, I stopped trying to ‘fix’ myself. I am accepting my mental dreaming as part of my own personal human uniqueness. This is why the ADHD diagnosis is so important. It explained so much and gave me the ability to accept what is and without the condemnation of self. This wasn’t a behavior problem to be solved. My issues were my natural coping mechanism and my ability to focus and be present.

I began to see the trash can more as a mirror for me to recognize that I was doing something wrong. No, wrong isn’t quite correct. That is my old self talking. Today, I’m doing something out of congruence with my feelings. Self-acceptance is very powerful and a key tool for me. What am I being told by the breaking of the stabilization bar? Well, obviously I’m using too much pressure on the can with my foot.

So, instead of complaining about the can or being angry at something breaking, I became curious. Why is the pressure I’m using breaking this can feature? Is it my superhuman foot strength that has never been in evidence before? Should I take my newfound strength to the NFL as a field goal kicker? I must be really strong, no?

No.

A fun and meandering argument with myself takes me out of the shame loop and gave me space between thoughts. This was when I realized I was needing be be more mindful and see the situation in the moment. Here is what happened: Instead of stopping and opening the lid with my foot, I walked towards the can mid-stride to open the lid while simultaneously walking away from the can. Economical, aren’t I? I “walked” by the can to open the lid while on my way somewhere else. This caused too much pressure to be used. Or, I was too busy just to stop and use the garbage can. Isn’t that something of a realization? Too busy to focus on pressing a pedal with the correct amount of pressure.

Trust me, I never, ever want to be that busy. The idea of slowing down, paying attention to the pressing of the foot pedal, raising the can lid within a state of mindfulness was appealing to me. I wasn’t sure why and I had to think on this point. Why does the idea of slowing down appeal to me? The idea reminded me of Aki and his content created on YouTube in his Samurai Matcha channel. He has a video linked here that I have watched a few times on cleaning. These are not “how to” videos but “why” and, importantly, how one engages their mind in the physical act of cleaning. I had not done this in my kitchen cleaning duties. Aki has had quite a few physical challenges of late where mindset has been key. His ideas of cleaning translated to mindfulness in very serious health situations, too. Just how powerful is this idea?

Once again, back to the can. I realized that I was not being present or mindful in my cleaning activities as Samurai Matcha recommends. Apparently, I automatically labeled my situation in my head as a chore or being mundane or unimportant. These ideas are what caused me to gloss over the moment and seeking the important things outside of my current activity – or increased my distraction. If I see the moment as unimportant, I am missing the joy of the activity. How can I see all moments as important? Well, one must first have the realization that they have not applied the most helpful mindset for this particular moment. I had not even realized that I had even labeled the idea of pushing the foot pedal as anything other than a chore on my way to something else. This slight cracking noise of the breaking connection totally took me out of the mental reverie I didn’t even know I was in because I was physically busy. Interesting idea.

One thing I’ve learned is that there is a lesson in most everything in life. So, I’ve stopped trying to actively change myself and am trying to become more of an observer. This is a struggle that I’m finding a constant yet rewarding battle with my ego. I’m doing OK. I do have certain behaviors that do not please me for any reason other than wanting to be happier. Mindfulness – or presence – in even the mundane can be a struggle. Sometimes, life throws an experience for you to learn the simplest of ideas – like a broken trash can. Being mindful feels like slowing down. Yet, is mindfulness truly slower? Or, our natural state. I like to think they are both the same thing.

Peace.

Lessons from Adversity

In life, we can have easier roads and those that are more challenging. What I’m realizing is that, just because the journey is a challenge, doesn’t mean that one shouldn’t travel down said road. If we can put our emotions aside during those challenging times and focus on moving through and past whatever “it” is, do we always just move past without learning anything? Isn’t that what life truly is? A journey of learning? What happens when I just sit in the situation to observe it while, simultaneously, not rushing to fix the situation? Hmm.

Right now, my husband and I are caring for our aging dog, Toby. He will be 16 next month and, for a dog of his size, he has been on borrowed time for a few years. Toby, however, has a genetic condition that has made his care extremely precarious and, at times, very costly. Yet, Toby handles this all with the same cute face and attitude. Watching how he navigates what only can be said is a very confusing time for him has taught me so much about myself. What I would have lost had I not just sat during these times – as uncomfortable as they are – just to see how I could grow from the experience. Don’t opportunities for growth come out of ALL experiences? Can I make a difficult time be a welcome opportunity for growth just like happy times are welcome? In the difficult and challenging situations, we just may not realize that we are growing until the situation has passed because the feeling is not desired. We are so worked up about the emotions of the situation that we don’t see our own potential for growth through the challenge.

I don’t know about you but I really like a happy moment better than a moment that involves cleaning up bio messes! There is no glory in this level of care. No rewards from your co-workers. No “Atta Girl!” for standing outside with Toby at 2AM while he pretends to do his business. (Oh, I’m on to him!) All of these “chores” are handled quietly and within a certain dignity and respect. I started to view the aging process a bit differently in trying to gauge my emotions over my failing and devoted canine companion. Aging can be viewed as a necessity of living or the acquisition of a greater amount of knowledge of the world and myself. Personally, I like the latter way of thinking because one is truly more mindful than the other and it is this – mindfulness – that I’m striving to perfect.

Mindfulness is a broad term so let me explain the context. I have found that, in my ADHD journey, I thrive on mental stimulation as my brain loves to turn over ideas and creations. (One of my reasons for sharing so many crafting project ideas!) This stimulation can be driven both internally – like me – and externally. The external stimulation is much more nuanced in that we really believe we have a choice of just how much external “noise” we will allow. The “noise” isn’t always loud and in your face. The quiet sound of the refrigerator motor or air conditioning is also stimulation. In a person with ADHD, these noises all jumble up and become really aggravating so I retreat internally to work on balancing these two sources. Or, when you are speaking to me and I get a far away look on my face, I have not been listening and even I never realized that fact until that moment. Many times, I have my “to do” list running in my head as you are speaking. No, not deliberately….well, mostly not deliberately. (LOL!) I’m just afraid I’ll forget something (cue Executive Function and ADHD) and haven’t taken the time to write this really important thing I’m going to forget into my notes or planner. (This also explains why I gravitate towards paper planners!) Or, in a moment of creative genius, I resolved whatever problem I had been tossing around in my head (for there is always thinking going on) and cannot execute on the idea because I’m talking to someone on the phone. Thinking I can be doing two things at once? The ultimate self-deception. Sure, I can do two things and each one gets a split of my attention that is available while I’m externally working and also thinking about cooking dinner. Nothing I work on gets my full attention and this deficit is really keenly felt. It gets into the over-stimulation of distraction.

This tendency to distraction rules my thinking almost exclusively which ramps up my over-stimulation. (Actually, I didn’t even realize this was “a thing” until watching this YouTuber who makes the most pleasing and calming videos. The idea of over stimulation was something I accepted in myself but did not understand.) With ADHD, there is now clarity for me as I’ve learned that I seek the stimulation as part of a hormonal surge that, once completed, leaves me feeling really high only to fall really low. Recently, I’ve been trying to be more artistic to balance my need for mental stimulation through creation and not thought. Or, trying to get myself out of my head. My morning routine involves some sort of technical connection (phone), and a really external focus (e.g., news, social media, cat videos, etc.). This morning, however, I decided to things differently because Toby needed my assistance. And, as a result, I’m now writing a blog post and doing something more creative than ‘doom scrolling’ arrest videos. It occurred to me that, by caring for my beloved pet, I actually was kinder to myself. WOW!

Yesterday, to test this theory, I handled my day as normal. However, whenever I had the urge to pick up my phone, I didn’t. I diverted my attention to something I had wanted to do but never had the time. (OK, it was vacuuming.) I felt so good about setting my bedroom up with a clean and fresh-smelling carpet (lavender oil) and would have missed this opportunity to feel good by watching another video of criminal lawyer reacts. (I do love me some Bruce Rivers!) Distraction is helpful for me to release some pressure; a fun vacation. Mindfulness – or managing my stimulation – is really helpful. Knowing that there is a difference? The WIN!

Peace.

Navigating ADHD and Depression: A Personal Journey

Good morning. It’s July 21, 2024, and just after 9AM in the morning. I’ve been up since 6AM, busily doing laundry, preparing meals for the day, reading, and meditating. Just a little bit of an “administrative” day: Grocery shopping, a baseball game, and spending some time in post-apocalyptic West Virginia in Fallout 76. It’s been almost six months since my last post and I thought to give a bit of an update on my ADHD journey.

My diagnosis was confirmed in February, with a little twist: Depression. ADHD has a few co-morbidity traits and one of these is depression. Many times, patients present with depression as I have in the past. What is important is that treatment include depression but also addresses the root cause – if one can be determined. Mismanaged ADHD can lead to depression. I’m being treated for depression yet the ADHD is still prevalent so I’ve begun working on managing my ADHD symptoms.

ADHD presents differently depending on your gender, age, and your particular symptoms. Not all ADHD is the same so one must really develop self-awareness. Some of the particular characteristics are here. My symptoms include: impulsivity, reliance on sugar for dopamine, time blindness, interrupting people, anxiety, over-sharing, people-pleasing, body-doubling, mirroring, and an overall restlessness that can equate to becoming bored. I have extreme hyper-focus yet must distract myself with physical tiredness to do tasks that I don’t want to do (e.g., write my school report, pay bills, etc.)

UPDATE: 9/27/24. Last month, I received my ADHD diagnosis and confirmation that my depression was a co-morbidity. Treat the co-morbidity without treating the source and I would be – once again – on the hamster wheel to diagnosis. Having this diagnosis – explaining that my personality ‘quirks’ are actually neurodivergence – is a bit startling. When a person believes themselves to be broken – for decades – and to find out that this “life” – or what I’ve made of my “life” – can be explained through physical differences between me and someone else is really, really disconcerting.

I’m not broken.

Just different.

Stopping my attempts to conform is now my goal so I can really cease the mental “Leroy” in me. I’m also seeing these qualities in others and understanding our differences has helped me to accept them…and myself. My tolerance (read=acceptance) of myself and others has really improved. The journey and catalyst are all subjects for their own telling.

I’m not broken.

Just different.

Peace.