Diet & Nutrition

Diet & Nutrition

Following on from the last weeks and my posts Holistic Health and Exercise: Body vs. The Mind, I am continuing with my theme of trying to create a positive balance in all aspects of our bodies. I have spoken on exercise and the idea of Holism or Holistic health; how exercise contributes to Holism and the positive effects this approach of treating the whole person (not just symptoms and manifestations) can have for those of us with Acquired Brain Injury/Traumatic Brain Injury. I will continue in a similar vain today and talk about the part played by diet and nutrition. Specifically I will try to emphasise the ways certain vitamins, minerals and other nutritional benefits from certain foods can affect our state of mind and the way we feel generally. I am hoping I will be able to provide you all with come dietary information that can improve our circulation, our production of levels, our immune system generally as well as the ability to produce certain hormones, in particular, the feel good hormones.

Vitamins & Minerals – What Can They Do For You?

There are common misconceptions made about what we eat and how our diets can affect so many aspects of our wellbeing. I believe personally that there is not enough education regarding the potential nutritional value of certain foods during years of compulsory education. I release that due to the continual advances mad in science these days that to constantly adapt curriculum to incorporate everything would be nigh on impossible. That being said, I do believe that with a better understanding from a young age (the start of GCSE’s, say) of what vitamins and minerals actually do to the human body (not just lightly glossed over) that the current crisis regarding childhood obesity would not be as bad as it is where approx. 19% of UK children in the age group of ten to eleven years old are classed as obese according to recent UK public health surveys (http://www.noo.org.uk/NOO_about_obesity/child_obesity).
Of course diet and nutrition contribute to our physical wellbeing (Body Mass Index, Blood Pressure etc.) but few people are aware of the positive effect a varied healthy and nutritious diet can have on other aspects of the human body and mind. Our digestive system, muscle repairs, energy production, our immune and circulatory systems, sleep pattern and state of mind can all be positively affected by such a varied nutritious diet.
So many people will read that last paragraph and believe that I am full of hot air. However, I will be doing my best to provide you with some information on the type of foods that can provide these types of nutritional benefits. By the end of the post, you will be able to see a few particular foods that keep cropping up and can aid our physical, cognitive and mental health.
I cannot possibly hope to get through all vitamins and minerals required for a model diet post-ABI or TBI. However the one I have chosen is the one that contributes to most dietary needs for someone after brain injury to keep them healthy in body and mind.

Vitamin B

Vitamin B is a key part of any persons diet and provides so many benefits. The problem is that people trying to improve their diet can often get confused or mixed up due to the fact that Vitamin B has six sub categories, each with varying properties and each one providing the body with different benefits. So I will go through the different types of B vitamin and what each provides for the human body to provide some clarity and hopefully enable those that want to change their diets for the better to get the benefits they are after. Each paragraph on the different B vitamins will have a emboldened section which I believe provides particularly important information for ABI and TBI patients.

B1 – Foods that contain B1: Rice, Oats, Nuts and Butternut Squash.

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Otherwise known as Thiamine, is important for helping digestion in the human body, maintaining cellular and organ function and keeping energy levels at an even and suitable height. It also helps to create strong mucous membranes as well as helping to maintain the body’s nervous system. A deficiency of vitamin B1 can cause extreme fatigue as well as degeneration of the nervous and gastrointestinal system as well as degeneration of muscular systems.

B2 – Foods that contain B2: Quinoa, Oats, Spinach and Mangetout.

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B2 (Riboflavine) is important for maintaining muscle tissues as it plays a key role in repairing muscle tissue and mucous membranes. As well as playing an important part in converting food into energy. This would be an important vitamin to ingest for those who are regular exercisers, as foods high in B2 will help with repairing minor post-exercise damage done to any muscles.

B3 – Foods containing B3: Chicken, Turkey, Fresh Tuna and Crimini Mushrooms.

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Vitamin B3, to give it its technical name Niacin, is key to the production and storage of fats that can be used as a source of energy in the human body. As an added bonus B3 is also vital in detoxifying the body by eliminating free radicals and maximizing our energy potential (What are Free Radicals? To what extent are they dangerous as the body naturally produces them? Follow the link for an overview of Free Radical production and their purpose – https://draxe.com/fighting-free-radical-damage/). Once again, this B vitamin plays a part in maintaining nerves, the brain and digestive systems, protects the skin as well as maintaining healthy mucous membranes.

B5 – Foods containing B5: Cauliflower, Egg Yolks, Turkey and Avocado.

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Vitamin B5 or Pantothenic Acid is key to strengthening the body’s immune system. It acts as a stimulant for the production of antibodies helping us to fight off illness and infection. B5 also enables us to deal with stress better aiding the adrenal glands in producing the hormones to better produce red blood cells and the hormones related to both sex and stress. An increased presence of B5 included in the diets of people suffering with anxiety or nerves could provide some improvement for you, especially when combined with exercise.

B6 – Foods containing B6: Eggs, Soya Beans, Mackerel and Turkey.

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This is an important one for all of us with ABI or TBI. Not only does vitamin B6 or Pyridoxine, help to make and produce key amino acids for the immune system but also helps produce Phagocytic cells. Phagocytic cells ingest and destroy foreign bacteria and particles that find their way into our blood stream. Most importantly for ABI/TBI/Brain Injury readers out there, B6 helps the body produce several different neurotransmitters, the chemicals that carry signals from one brain cell to another. Finally it helps with the production of Serotonin, the hormone that contributes to mood as well as the hormone Norepinephrine that helps to regulate our body clock and sleep pattern.

B12 – Foods that contain B12: Beef Liver, Fresh Tuna, and Raw Milk.

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B12 is fundamental for the human body due to its requirement for the process of making DNA. It also helps to transport oxygen in the blood, playing a part in detoxifying the body, lowering blood pressure and levels of cholesterol. Most importantly for us struggling with brain injuries out there it also helps to maintain brain function while at the same time helping to reduce brain and neurological degeneration.

Folic Acid – Foods that contain Folic Acid: Lentils, Avocado, Broccoli and Citrus Fruit/Citrus Fruit Juices.

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Folic Acid is a B-vitamin that makes a significant contribution to our reproductive. Just as importantly it helps with maintain healthy blood cells as well as playing a part in the process of mitosis (cell division). The work that Folic acid does producing maintaining blood cells helps to reduce the risk of illnesses such as cancer

Minerals
Magnesium – Foods that contain Magnesium: Rice, Quinoa, Spinach and Mackerel.

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High levels of magnesium in our bodies mean that we can absorb more calcium. Maintaining a consistently high level of magnesium in the blood means our bodies have an easier time producing energy and helping with nerve transmission. This particular mineral also aids maintain muscle function and our metabolism.

Zinc – Foods that contain Zinc: Rice, Dark Chocolate (with high Cocoa solid percentage), Cashew Nuts and Seafood (generally).

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Zinc is predominantly an anti-oxidant, anti-viral mineral. Its main benefit really is that it boosts the body’s overall immunity as well as helping with the development and maturation of Lymphocytes commonly known as T-Cells (T-Cells are a type of cell that helps fight illness and infection. There are various types of T-Cells all with different roles and purposes in the immune system. Low levels of T-Cells weaken the immune system, making us more susceptible to illness, infection or disease). It is these Lymphocytes, T- Cells, that the HIV virus attacks when it is transmitted, lowering our immune system making us more prone to illness and unable to recover.

Others

EFA’s (Essential Fatty Acid’s including Omega 3 and Omega 6) – Foods containing EFA’s: Walnuts, Broccoli, Eggs and Olive Oil.

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The important role of EFA’s is that they are an anti-inflammatory as well as playing a vital part in maintaining healthy blood, skin and nerves. EFA’s are also believed to improve the responsiveness of the immune system. EFA’s can also be commonly found in oily fish such as fresh mackerel, tuna, salmon etc.

Serotonin Stimulators

Foods that can increase the production of serotonin: Eggs, Salmon, Nuts & Seeds, and Pineapple.

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As I stated earlier in the post, Serotonin is a hormone produced to help regulate our moods. As I mentioned in my post regarding exercise, the release of serotonin is the hormone behind the so-called “Runners High”, the feeling of happiness and ecstasy one get post-exercise. While exercise is certainly something that I would recommend for those looking for the uplifting feeling of higher levels of serotonin there are other methods such as the type of foods we eat that can induce higher levels of serotonin production.

Drinks

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I am certainly not an expert when it comes to dietary needs and exercise but if you want to find out some alternative drinks to try, have a look at my friend Chelsea’s blog on various teas and their benefits: specifically her post on teas more suitable for patients whttp://www.tastethetea.co.uk.

Common Appearances In Healthy Diet

It would seem as though there were a fair few foods that made repeat appearances through the various categories I have listed. It would stand to reason then that the foods that crop up in different categories I have mentioned should be incorporated as a key part of our diet. From the evidence and research I have provided it would seem fairly clear that a diet high in oily fish, poultry, rice, grains, nuts & seeds, as well as green leafy vegetables are the foundation of making us healthy and making us feel good physically, cognitively and mentally. While I did not do a section on this particular dietary supplement I would encourage the consumption of anything with Flavanoids, which helps with the maintenance and repair of blood vessels, muscle tissue and aids circulation. Flavanoids are commonly found in Seeds & Nuts, Berries, Tree Fruit (Plums, Cherries etc.) and Kidney beans.

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All I can suugest is that we try to continue to eat a varied and healthy diet. The issue nowadays is that so much food is processed, preserved or artificial that any goodness is cooked out of it. Many people believe that supplements and vitamins tablets can provide everything we need. However the more we try to cook ourselves, the more we are willing to experiment with our diet, the bigger the benefits we will receive. Even if you don’t consider yourself a dab hand in the kitchen just give it a go. Buy a cookery book. Here’s a link to get you started to Jamie Oliver’s Super Food cookbook.

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Exercise: Body vs. The Mind

Exercise: Body vs. The Mind

Hi folks, this is a re-written post from over a month ago that immediately followed my post Post-ABI: Depression. However as I explained in earlier blog posts, I felt I had very much short-changed you in terms of the amount of information I had provided regarding what it is like to suffer with mental health issues. Over the last month though, I feel I have been very open with you when talking about my own experiences of mental health problems (which can be found via the following links: Go Back A Step – Depression, Identifying Triggers, Managing My Mental Health, Anxiety & Low Self Esteem, Socialisation & Emotional Instability). Within these posts I feel I have examined both the topics at hand and myself very deeply and hopefully provided you with some useful information. I feel as though I have agonised enough about the things that are pulling us back and it is now time to look at ways we can help ourselves and move forward. So this is where I should have posted about exercise, when it was the right time to do it. So here it is, in it’s rightful place as we examine how we can help ourselves.

One moment your life is mapped out, you know who you are, what you want and where you are going. We wanted to live the dream! But what if life is not a dream though, what if the dream that movies, news coverage, advertisements and politicians have described and tell you is imminent if you work hard enough turns out to be fake? What if it suddenly turns into a nightmare? The next moment you find yourself in a hospital bed with your life changed, as if someone has blindfolded you and dropped you in the middle of a rainforest and told you to find your way home. After many mishaps, mistakes and the feeling of injustice at the ridiculousness of the size of the challenge you have been set it is inevitable that feelings of anger, despair, futility and so many others will inevitably pile up to the extent that you don’t even want to get out of bed in the morning.

Depression & Exercise

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Now we all know that exercise is good for us in the conventional sense. We should all exercise daily according to our GP so as to keep blood pressure down, keep the blood pumping and oxygenated, to keep ourselves at the right weight and to generally make us look and FEEL better about ourselves. Depression is the parasite, a condition that is fed by our negative thoughts, our dark desires, our self-loathing, or stresses, traumatic experiences and our hatred. There are many ways to control that parasite though, not just medications (which, in my opinion, are handed out extremely frivolously these days), but by more natural methods that we can do ourselves with a little discipline and hard work. I personally believe that if you are susceptible and vulnerable to mental health issues that it is a case of getting those negative thought patterns well controlled, that with the right lifestyle we can ensure that they lie dormant for long periods. What I believe is that when it comes to depression, it is something that is linked to your own mind, the type of person you are and your own experiences. Therefore I believe that, as is the case with ABI, that you aren’t really ever cured. Because of the type of person you (or we, I also suffer from issues with depression anxiety and anger) are and all that you have been through will be prone to spells of depression or moments of anxiety for the rest of your days. This is also the reason I believe there are other ways to deal with them aside from just throwing pills and medications at the problem in the hope that it goes away.

The Science

There are two key parts to how exercise can keep us healthy not just physically but improve our state of mind as well. The first is the release of endorphins and the second contributory factor is ensuring that our blood remains oxygenated and circulating well. I will do my best to explain the processes, as I understand them but I will say this now; I am no expert scientist.

What Are Endorphins?

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Endorphins are a neurotransmitter (a chemical that continues the passage of signals from one neuron to the next) key to the central nervous system. They play an extremely important role in the nervous system as they can encourage or suppress the signaling of nearby neurons. They are also our brains response to certain stimulants, such as pain as well as emotional stimulation to the brain. Think of endorphins as the brains own drug and react mainly with the part of the brain responsible for blocking out pain and controlling our emotional state of mind.

While endorphins block pain and control our emotions, they also cause that great feeling of excitement and enjoyment from the things we are really passionate about, enjoy doing or are just something of a giddy thrill. So when we do an exercise that we are extremely passionate about, not only do endorphins block out or relieve us of issues such as pain but also emphasise the positive emotional state we are in when are enjoying our exercise. When you hear people talk about the “runners high” that is due to the rush of endorphins the runner is getting while their brain is active and their body is being pushed.

Oxygenated Blood

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Now, I’m not going to get too caught up in this. I’ll keep it brief, as I’m not sure exactly what the correct scientific explanation would be (Here is a good article on oxygenation of the body and body detoxification courtesy of Natural News.

To keep it simple, the oxygen from the air we breathe in diffuses through membranes into our red blood cells, the cells designed to carry oxygen around the body. The red blood cells then carry this oxygen to the places where it is needed most in the body.

The best way to ensure a good supply of oxygen in the blood and that your organs (particularly the brain), muscles and nervous system stay oxygenated is to focus hard on breathing patterns with slow and steady breathing.

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To help maintain both of these things, a steady supply of endorphins and a healthy supply of oxygen to the blood, those breathing patterns I spoke of earlier combined with regular aerobic exercise (hiking, running, cycling) or just breathing and stretching exercises such as yoga or tai-chi. The point is exercises.

I can guarantee that with the continued focus on breathing patterns and with regular daily exercise (it doesn’t have to be a big grand effort, just walking for half an hour a day) can have a really positive effect on the state of mind due to your body’s natural reaction, the release of endorphins; your body’s own natural high.

Confidence

One thing that exercise also provides that is a huge boost in the fight against depression is confidence in ourselves. During recovery and rehabilitation post-ABI I know that there are so many things that are foreign to us and that have changed, against our wishes. The situation escalated beyond our knowledge and control. However, when we find a particular type of exercise that we enjoy, we can implement an exercise regime that will enable us to set targets and, by achieving them, bring back an element of control.

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Depression can cause issues such as a lack of appetite, or a tendency to over eat, both of which cause issues with weight. Exercise can help to counteract both of those things wether it is exercising to build up an appetite or exercising to burn off excess calories you have consumed. Exercise can be used merely to keep your body in balance and ensure that you stay in good condition and that your health doesn’t suffer. It can also be used to set yourself goals such as adding muscle definition, increasing targets such as distance run or weight lost or gained. With regards to exercise, it can work as a way to motivate ourselves and as a tangible, visual incentive because it shows that the effort we are going to is worth it and the fitter we get the better we look, the better we look the better and more confident we feel.

NB. For more information on how exercise can act as a positive influence in life post-ABI check out the inspiring story of Nick Verron and how exercise changed his life after his brain injury. Follow the link to his blog: nickverron.com

Managing My Mental Health

Managing My Mental Health

What To Do Next?

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In last week’s post (Identifying The Triggers) I talked about the combination of identifying the conscious thought and memories that sparked off the chain reaction that is a negative thought pattern. Within that same post, I also mentioned the discipline of Mindfulness and being aware of ones thoughts and where they lead so that we can learn what the triggers are and discipline our mind to avoid thinking about those particular negative thoughts altogether.

However I realize that this is firstly, not a solution to the issues regarding emotional triggers that can be used in the here and now as it is a discipline that takes a lot of effort and a certain time to master (as do the many other positive meditative states that we can learn). Secondly many people will be asking, “if I choose to investigate ideas regarding meditation, mindfulness and mind training and it takes a long time to master these methods how can I help myself in the mean time?” Well, this is what today’s post is about. Using examples of my own experiences and my own triggers, I will provide examples of how I managed to work my way around everyday situations where my switches that brought on dark spells were more than likely going to be flipped. I will also talk about them in order of which most regularly affect me in day-to-day life.

My Mental Health Problems & Triggers

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Anxiety & Paranoia – This is by far the most pressing issue for me. It happens most of all when I go out in public to engage or socialize with people. Only when I return to my home, in a quiet, comfortable environment does this feeling recede. When I go out in public, particularly when there are a lot of people around, I constantly feel as though I am in jeopardy and that the people around me are a threat or are there to harm me. I think this is mainly because of how my injury occurred, an unprovoked attack on a street corner. It means that when I go out I can never really relax or be at ease. If I am going to a particular place, as many people with any issues regarding anxiety problems will say, it is not the same as something like depression where you find yourself in that state and don’t know how you got there. You are aware of the sense of uneasiness and anxiety building as you approach your destination. The sense can be overwhelming. For me it has now got to the point that even when good things happen, I often find myself bent over with my head between my knees, taking deep breaths and choking back tears. I am shocked when good things happen to me, that good things can happen to me, such is the extent of my anxiety and paranoia.

I find that the biggest external factors that influence my state of anxiety and paranoia tend to be crowded places and invasion of personal space, loud and relentless noise and long and complex conversation and questioning. In terms of internal factors, the first one is a big contradiction to the one above where I mentioned personal space. I often feel as if I am exposed, too visible and that people are staring at me or watching me. The second is that when in social situations and talking to people I fear that they are judging me and disliking me (who doesn’t want to be liked and accepted? I think that’s more the. I want to be accepted for who I am, regardless of my condition).

Despite the extent to which it affects me, I have to acknowledge that going out in public is not something that I can avoid. (As I say that, I must confess to you that the amount I go out, socialize, number of friends I have and my ability to form and maintain relationships have decreased hugely since my ABI. My inabilities to manage my emotions in social situations that are in busy locations combined with the difficulties I have in trusting people are the main contributor to this). What I can do is try to avoid the things that have a tendency to really exacerbate my mental state of anxiety. These are the steps that I take to try and ensure that I master myself in public and in social situations.

  • Arrive EarlyI always try my best to arrive early. Very often by arriving early and doing what you need to do quickly and efficiently, you can avoid the mad crowds and the hustle and bustle.
  • ALWAYS Bring My iPod When I mentioned noise and crowds and the way it makes my feeling of anxiety worse, I always bring my iPod. On my iPod I have an album of Mindfulness/Relaxation music composed especially to be relaxing. It does not have any lyrics, it is just gentle music you can absorb, not interpret and analyse. It helps me to walk through the crowds, block out the noise and be at peace in my mind.
  • Strategic PlacementWhen entering a place, say a café or pub, I strategically position myself at a table with my back to the wall where I can see the whole floor as best as possible. It eases the feeling that someone can come up behind me and I can see the other people in the place. This gives me comfort, I’m not sure why.
  • Always Do Your BestThis may seem like a fairly obvious one. I do feel that we need to try and test ourselves when it comes so socializing and see where the line is regarding how much we can handle. Very often found that at the start of a social engagement, I find myself to be anxious or nervous for one of or many of the reasons I listed above. However, I think that the more we can make ourselves comfortable at the start, the easier it is to continue when a social situation gathers speed. There are ways in which to manage anxiety throughout interaction and exchange, whether through breathing exercises, disengaging slightly and allowing other people to do the majority of the talking or just taking a step outside for some fresh air and space every now and again. I used to fear that doing these kind of things may make a bad impression and that people will found me weird or antisocial. Trust me when I say that the people worth socializing with are the ones who will understand why you are doing this and accept that, for you, it is a necessity  

Depression

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 Issues regarding depression have been slightly less of an issue for me over the last year or two. I have become less concerned by what people think of my disability and the effect it has had on me. I have found that I am quite happy in my own company. I have mentioned in past posts and in my blogging work on the Headway Worcestershire site, I have found that I am able to stand on my own two feet with just the support of my family such was the degree of which many of my so called “friends” left me to deal with the consequences.

However, as a result I would now say I am not the most sociable person in the world, mainly due to the issues with anxiety and paranoia I listed above. I don’t have that many people that I feel I can trust or confide in and I spend a lot of time on my own. To contradict the statement in the previous paragraph, when I say that I am happy in my own company, I would hasten to add that MOST of the time, that is the case.

When certain things happen in your life, whether they revolve around relationships, ambitions or just general musings about your own situation, it would be nice to have someone to confide in that is not a blood relative. There is only so much you can or even want to tell a parent or a sibling. So you look back at days where you had those confidents and that outlet simply from picking up a phone to arrange a meeting. What I’m saying I suppose is that it can be a very lonely existence.

I also have a tendency to look at the lack of spontaneity that my life has now. The resentment towards the fact that my life is now mostly dictated by a routine that my health and livelihood depends on can have a very large impact on the way that you view life. For example, the few very good friends in my life (friends from university who are scattered all over the country) are arranging a “Lads Holiday” for the summer. Now, before my ABI I have gone on a few “Lads Holidays” and I know what they entail. I know for a fact that many of the activities that would take place would not be possible for me to take part in. It is extremely painful to have to admit that by making the sensible decision for my health, my disability is excluding me from being involved in something with my best friends that, prior to my injury, would have been something I would’ve enjoyed greatly.  

Finally, the biggest regret that I think all ABI victims have is the mourning of the losses we have suffered. It is easy to become depressed by looking at the things we can’t do anymore and resenting the loss of certain skills, capacities and abilities we had. All of these things combined can have a tendency to pull my mood down and get stuck in that never-ending cycle of thinking negatively and resenting both my overall situation and myself.

Over the last few weeks I have spoken of mindfulness. I have studied the disciplines of mindfulness, positive thinking and so forth but as you see from what I have written above (which are only a smattering of the thoughts I have that affect my mood), I have clearly not mastered it so that my issues with depression and low mood are totally under control. But here are some of the ways I try to help myself when these periods of depression take control.

  • Be Pro-Active – By this what I mean is to have something that you are moving towards. I find that these ill feelings and poisonous thoughts occur most often when things in my life are static and I feel that I am going nowhere. Exert your energies as regularly as possible into things that fill you up, things that make you feel good. Don’t just do them for the sake of doing them though. Try and set yourself a goal or target to reach. It could be a target to do with your physical health, with certain abilities, employment or anything! Stay occupied and be ambitious is the advice I would give. There is no reason why we, as people with disabilities can’t achieve the things we want, the same as anyone else.
  • Try To See The Beauty In Life – This is one of the things I have found particularly over the last few months. When you look at the world try and see the beauty around you. It probably sounds corny or cheesy but it is there; the ocean, the fields, laughing children, the beauty of the world is all around us. All we have to do is find it and see it for what it is and through that lens. That life is beautiful and that it can be beautiful for us to.
  • Consume Positive Media – This plays a big part in helping me when I’m struggling with issues of depression. Depression is like being trapped in a cell with no windows, the air is stifling, it can be claustrophobic and it can even feel as though drawing breath is a chore or a difficulty. When we trapped in that cell, we need for a light to come on and a window to be opened. When we feel more comfortable and at ease with ourselves, the light becomes brighter, it’s easier to breathe and we can see the door. We can turn the handle and struggle our way out. Despite previous posts where I have highlighted the negative impact of the media and the way that television news and newspapers have portrayed people with disabilities over the last 4/5 years, media can also have a positive impact on the way we feel about ourselves and the way we see things. There are poems, books, short stories, film and music. All that tell the story of good deeds, talk about the emotions that are the antithesis to depression; love, hope, friendship, beauty, bravery, independence, doing the right thing and overcoming adversity. I find, very often, that the things we consume can be the catalyst for the light we need when we are locked in the cell that is depression.
  • Positive AffirmationAlways take a moment at the beginning of each day and at the end of each day to look at what you have done and recognize your achievements. Take even the smallest victory you have had and take the time to give yourself credit for that and make sure that you recognise that you were the one who did it. We are often too quick to pass on credit for the little things we have done to others or acknowledge that without a certain circumstance it could not have happened. Be kind to yourself and acknowledge the credit for your own achievements! No one else did it, YOU DID!

Anger & Irritability

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 This has certainly become less of an issue now since I have taken more control over my own life. Over the last 9/10 months, I made the decision to focus on my blogging and writing full time so that I could control my situation. I realized that the main trigger for the anger and irritability I was suffering was down to situations I couldn’t control (customer’s at work, accidents or disorganization at work). When I returned home I would take out my anger and frustrations on my family. I realised that I needed a change. So here is my advice for those who are suffering from similar situations.

  • Take Control Most often it is an external presence that is causing the anger issues we are suffering from. For me it was work and the frustrations and other issues that came from it (I was working as a waiter!). Often people feel that this external presence can be an obstacle that cannot be passed or altered. It is absolutely not the case. We have to take control of our lives; it is just about working up the nerve to do it! Using work as an example, I found that to control the hours I worked, to not have to follow the instructions of others and not be under a pressure to present myself (in terms of my personality) to people and not have to worry about potential mishaps in that environment has helped me massively and that many of the anger issues I was suffering from have abated.
  • Have An Outlet Find a way to relieve any issues of anger you have through an outlet that is either fun or constructive. Many people use exercise for instance. Though I find that is more useful for me to relax and find piece of mind and lift my mood. My outlet in fact is a more sedentary one. I play video games. Mostly first person shooters and shooter games anyway. But this also has a second advantage, not only do I get to blow stuff up and shoot the opposition in my games, it is also suggested in research that playing video games can be beneficial post-ABI (unless you suffer from photosensitive epilepsy) as it exercises multiple brain functions at the same time (sensory function, cognitive thought via gaming strategies, co-ordination and dexterity of the hands by using the controller, and testing fatigue by how much you can play as they do stimulate the brain very much). Either find an outlet that is fun, constructive or both.
  • Draw A Line – There has to be a line where the issues of work or whatever it is that initiates these feelings of anger is drawn. There are obviously serious matters that need to be considered and have every right to make you mad, but there are certain issues you just have to accept are out of your control and should not or will not affect you.The action of others for example, which was a large issue for me, and my reaction to them, was something I had to find a way to control. The actions of customers and even work colleagues could drive me to the brink of despair. But once I got my head around the fact that I had no control over what those people do or say, the problems became less common.It is kind of like picking your battles in your own mind. There are things that we have every right to get angry about but there are some things that get us so worked up it doesn’t seem to be a proportional reaction. It’s about accepting what we can control and what we can’t as well as having a reasonable expectation of fairness and what is right.

Face to Face With Myself

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So, this is me in all my dysfunctional glory. I hope that some of the techniques I suggested in handling my mental health issues can prove useful to anyone who reads this. I realize I have droned on a lot longer than usual but I hope it will be worth it so I can try to help people tackle the nitty-gritty of mental health and actually help people find productive ways to help themselves along the way after something as life altering as an ABI. I think it is fair to say that when we know ourselves, how our mind works and where the emotional weak points are, then we will be better prepared for mastering those emotions and mental states when they start to take control. Thanks for reading. Remember; check out my Twitter page @ABIblogger and my Instagram page abi_blogger for more ABI info. Hope you’ll be back to read again soon.