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Tag: mental health

Published on Leave a comment on So, what now? What’s happening?

Fresh from being discharged from CBT, I am now flying solo again. Just me and my meds, getting by each day, doing my own thing, and trying to live my best life using the new found skills and self belief. But what does that look like, and what is the road ahead for me. 

Before we look forward, let's take a quick look backwards to before all this started. And by this I mean my massive flare up of anxiety, which lead to seeing a GP, being put on meds, being referred to the company doctor Occupational Health, getting urgently referred to CBT, etc.

Around July of 2022, as I was planning a few days off work, we were told that the company was looking to get us all back to the office full time, in the not to distant future. Our workgroup had NOT been deemed WFH or Hybrid. This set off a massive chain reaction for me, causing a huge increase in anxiety, and for the first time in a long time issues with my mental health and wellbeing. Highlighting this to my manager, and HR manager, I was told that an appeal had been lodged to get the powers that be to reconsider their position on the matter. This could take some time, we were told. 

Keen to get a grip on the situation I discussed with HR my concerns about returning to the office, the impact I felt it would have on my mental health, and my long history with anxiety and depression. Swiftly told that this would be considered, I felt some comfort, but not for long.
I was then told that I should speak with the company OH service to get their take on my situation. Feeling as if I was being tricked somehow, I felt severely anxious about this appointment, as HR had advised me that it was pretty much up to OH to advise HR on what do next.

By August I had an appointment with PHC, the company doctor and OH service. I had built myself up into a frenzy about how the consult would go, but was quite surprised by it all. I have written a separate blog about this, which remains unpublished due to the delays, which I will get to. However I did feel understood and supported by the doctor, I will leave it at that. Now all I had to do was wait for a copy of the report and see how the company would respond. A few weeks later in early Sept the report arrived. I had a read through, understood what it said, and the implications of it, and awaited a response from management... Nothing!

A week or so passed, I sent an email asking what the company was doing based on the report, and got very little back. Confirmation it has been received and read, and much to my dismay, notification that the HR who has sent me to OH in the first place was no longer my HR manager, and my new one was on annual leave. Perfect. 
By this stage, riddled with anxiety, and feeling like I had nowhere to go, worrying that the silence was actually the company plotting against me, unhappy with the OH report, I made an appointment with my GP, and told my manager and HR that this is what it had come to. 
What I found most incredible about the whole situation is that I was suffering with anxiety, telling them about it, and being left hanging, to become even more anxious.

The day of the GP appointment arrived, and quite unexpectedly, the GP immediately prescribed medication for me, a new type I was not familiar with, and signed me off work with immediate effect. Returning home from the appointment I emailed my manager and HR telling them of the outcome, and the sadness I felt at being prescribed medication for the first time in years. Seeing as the whole situation felt induced by the uncertainty of returning to the office, it was like I was now going to have to medicate to continue to be able to function. All that was needed to prevent this was an email of reassurance, and one with a plan of action. Not immediate change, not everything my own way. Just a simple notice of intentions, and how things would happen moving forwards. But alas this seemed to much.

In total I was signed off for about 7 weeks. During which time I was referred to the local mental health services, and started a 12 week CBT course, which is now completed. 
During the time I was off there were a number of email exchanges between myself and both HR and my manager, however none of these produced anything along the lines of a definitive answer as to what was happening next. Verbal conversations confirmed once again that the report was read and understood, and the company would comply with the recommendations, but as far as anything in writing that I could refer back to officially, nope, nadda, nothing.

Returning to work, it was understood that due to the medication my mind was a bit wobbly, and that my input would be limited until I found my feet again, I appreciated the support I received during this time for sure. However normal service soon resumed, and all communication about my situation fell silent. 

It is now the end of December. 19 weeks since I was assessed by the company OH doctor, 16 weeks since the company received the report from the OH, and still absolutely nothing to confirm what the plan is moving forward. We have of course used the "no news is good news" phrase a number of times. While the company continue to decide the appeal process of the entire work group, we remain working at home, which of course is a blessing. But it is not a definitive answer, and doesn't quash the anxiety I feel every day from thinking about all the "what if's" involved. I remain on medication for the anxiety caused by this situation. Something which is bitter sweet, as it feels like I would not be in this situation had the company acted swiftly and definitively on receiving the report from OH, which THEY requested in the first place.

There is of course a complication in this matter, which I appreciate and accept 100%. That is "me vs the group". While all this is going on the management are working at the appeal to get the decision for the whole workgroup overturned, and changed to WFH. This while it sounds simple has far reaching implications, and requires a lot of changes to be made company wide, at least as far as the UK is concerned, maybe even Europe. It sounds simple enough, tell the group who are at home, they can stay there. However it requires changes to job description, equipment provided, scope of the role, not to mention the position being recognised as a WFH role moving forward for any recruitment purposes etc. There is a lot to deal with and decide on, I get that.
HOWEVER....
With OH report in one hand, medication in the other, and my head in between both of them, all I want is an agreement in principle, that regardless of the decision for the group, the decision for ME will be unaffected. And that moving forward, whether it be after the decision for the group is made, or prior to that for me alone, they will take the advice of the OH report, and make changes accordingly.

"Dear Michael, as you know there is an ongoing process that could take some time to resolve regarding your workgroups position as WFH. However, please accept my assurances that the OH report has been read and understood, and moving forward it is our plan for you to......."

Is that really so hard? I don't get what the issue is. I have said numerous times now to HR and my manager that something as simple as this, assurances in principle would go a long way to put my mind at rest, and help me on the road to recovery. Regardless of the group outcome, I am told changes will be needed for me to bring things into line with the companys policies. I get that, and right now, I am happy with the changes I have made for myself to accommodate working from home. I have spent quite a bit on a home office set up, separate phoneline for work calls, multiscreen set up, standing desk etc. Far better than I had at the office, and items I am quite happy to have paid for for myself. 

With all that in mind, the ask is a simple one, yet after 4-5 months I am still none the wiser. 
As we approach the end of the year, I am putting things to the back of my mind, I know my options moving forwards, and I am in control whatever the outcome. So with a positive mindset, which is quite the accomplishment for me, I will roll into 2023 with hope in my mind, and fire in my belly. Come January I am going to open the can of worms and shake it all over the place, until I find the one I was looking for. 

The situation for me in general, well for now I will remain on the meds until things at work are resolved. I have wondered a couple of times if I want another dose review or not. Part of me is aware that settling in the evenings is becoming more problematic again, however actual sleep, and my ability to shut down negative thoughts is much improved. My thought process and cognitive function however has made a fight back and is at a manageable level. Concentration is still a struggle for me, the number of times I have had to ask Ann to repeat herself has increased no end. And I still struggle with conflicting sounds, causing my mind to just shut down for a bit.
So maybe I am just at the sweetspot for meds right now, and should settle for taking a little longer to get settled and off to sleep at night?

There is of course the other issue of what is caused by the anxiety and meds, and what is caused by other factors or conditions? Something I may still look further into next year, but for now, I am at peace with myself and able to have a happy life. I can still ride my bike, and plan to get some running back in my routine next year.

So lets see what is indeed next... Time will tell, it always does. 

 

Published on Leave a comment on They think it’s all over… CBT

It is now!
After three months, and 12 sessions of CBT, my therapy part of my treatment is over. I have graduated. Completing the course, and learning some new skills along the way. So how was it, what happened, and where am I now. Let's have a look shall we. I will also give a little update on the work situation and the OH/HR saga.

First up, let's take a look at the CBT journey. 
My initial diagnosis and referral to SLAM was for "severe anxiety disorder", that was from the GP, and led to my reintroduction with the system. My conversation with the GP had been very work environment focused, and the issues I felt I faced if asked to return to an office. We touched on my general anxieties too, but from this consultation, and the initial consult with SLAM, it was decided that the main focus of the treatment should be "social anxiety". Indeed this seemed logical given all the immediate issues I faced were people related. 

The first session or two were very awkward for me. A new person, meeting over Teams, and trying to breakdown my automatic barriers with regards to opening up to someone about something so personal. As we got into things, I felt myself relax a little, and just be an open book as much as I could. Open to trying new things, and happy to follow the lead from the therapist. CBT is quite a structured system, so there isn't much room for free-styling the sessions, or too much digression from the path. 

We focused on diagrams, and formulations of how things worked in my mind, how I responded to certain situations, and how my thought processes worked before, during and after encounters with different groups of people. Also taking a look at my beliefs before something occurred, and what my perceptions of myself in that situation were. One example of this was being asked if I was happy to speak to another therapist one on one for five mins, about a random topic. As my previous entry said, this left me terrified.

However, on actually doing the exercise, and looking back at the video of it, things were not as bad as they seemed, in the moment at least. And that reminded me of the complexity of the issues. Put in the situation, with nowhere to run to, my game face went on, my personality went into overdrive, and I faced it head on. Watching myself back I was shining with energy, and came across a lot more confident than I thought I might have. During the debrief I expressed how surprised I was at how comfortable I seemed to be. But an hour or so later, I was reminded of the cost of this display of glitz and confidence, an absolute energy crash.  See it turns out that the shying away from these situations is not just about confidence, it is about self preservation too, and trying to conserve my energy. 

This is something I can look back on and recall clearly time and time again. People will say how chatty I was, or how I looked like I was having a great time, but behind closed doors, for the next day or two I am thoroughly mentally exhausted, and reach a point of not being able to function. Thoughts become clouded, patience is stretched, and ability to focus is gone. THIS is why I refrain from certain environments, to be able to function day to day like a normal human being. 

So looking back at that session and the experiment, it was important to me as it both reminded me, and set in stone my beliefs about my behaviour towards such situations. Possibly not the preferred outcome of the experiment, but to me was invaluable, and something I can say I understand and am happy with the way I have chosen to behave. There is a theme that runs through this whole course which will become apparent over time I am sure. 

As we moved on through the sessions I wavered in my commitment. The build up to the sessions was becoming a source of anxiety itself, and at one point felt like the worst part of my week. Blogging about it, I tried to get some clarity for myself, and see things from an external perspective. I knew in my heart that the sessions were good for me, and as pointed out by a couple of friends, maybe it was the "challenging the norm" that was what I was being defensive about, and they were right. But so was I.
As the weeks progressed, my focused changed a bit, and for a while felt almost incompatible with the direction the course was heading in.  I had shared one of my blog entries with the therapist at one point, so I could give her an insight into my feelings towards the work we were doing. The outcome of this wobbled me a little, when we discussed this the following week. She mentioned that my blog had mentioned her by name, and that she had not consented to this. Reminding me that just like the recordings of the sessions required my consent, mention of her name in my blog also required her consent, and she had NOT given that. 
The name drop had been purely accidental, and in my furious flow of keystrokes, I had written her name rather than "the therapist", however I now felt chastised by the person who was trying to help me overcome my social anxiety, and issues with people I don't know / trust well. Own goal! The rest of the session was awkward, and I spent most of it tuned out, thinking how badly she must now think of me. Counterproductive to say the least.

This was one of a couple of moments in the course that made me feel a bit on edge, and lose faith and focus for a bit, but I am happy to say I stuck with it, and went back for more each session. Except for one. One morning I just could not bring myself to log on to Teams, and sent an email apologising and explaining what I was feeling. Anxious about the sessions, off course with objectives, and a little disillusioned with the process.  As we had passed the half way point with the sessions, I had started to feel that I understood my thought process with regards to social situations. Having challenged myself on a number of occasions for experiments for the course, putting myself in situations I would usually avoid, it was becoming clear to me what I was happy to do, OK with pushing myself to do, and happier just to avoid.

The main take away from these experiments was finding my happy medium, the place I felt I could cope with the anxiety from, whilst maintaining a healthy lifestyle. Not shutting myself away from society, but not pushing myself to become some sort of social butterfly I have no interest in being. This is where the direction we were going in started to seem off. Having discovered these things, the part that affected me the most was the post situation stress and anxiety. The build up to future events is always a little stressful, the thought process goes into overdrive, and panic sets in. The further into the future the event is planned, the longer this panic lasts for. Sometimes weeks of dwelling on things that are yet to happen, and quite frankly insignificant. 

The biggest issue I actually face, and I realised this thanks to the CBT, is after the event. There are three stages of any event, before, during and after (duh!)
Before is variable, the duration can be minutes or weeks, but however long it is, the mind works overtime to create all sorts of terrifying scenarios for me to over think, lose sleep over, and get worked up over. 
During, well obviously that is how ever long the event is, or however long I stay there before fleeing. Game face on, mask on, smile, laugh, make jokes.... Run and die!
After however, now we are talking. Away from the threat, mask off, and back in a safe place, all should be over you would think, but in fact this is where the real damage starts. 

Post event self debrief... Replaying events, and conversations over and over in my head. Rewording exchanges with people, thinking up alternative responses, imagining how I came across, wondering what people thought of me. Had I looked weak, should I have said something different. Hours and hours of reliving an encounter which had lasted 10 mins. Using up more and more mental energy to the point of exhaustion. It is hard to explain the effect of this process on me, other than to say it is exhausting and debilitating. Not to mention the knock on effect for any future situations which bear similarities. 

I am sure there are people out there who will say "over thinking, we all do it". Just like the use of the word depressed or anxious. There are varying degrees of it, and to say "I understand" can sometimes be insulting rather than encouraging and supportive. 

Anyway, I digress a little. Lets get back to CBT in general. 
With the email sent about how I felt the direction was off, I went into the next session a little afraid of how the email had come across. See how this works, I learn to engage, tell a person that is helping me that I need to do something different, then dwell on it, and dread the outcome of the conversation and what they will think of me!
Anyway, I received a reply acknowledging my concerns and saying we would discuss these on the next session. The next week we met on Teams, and I have to say it was a breakthrough moment for me.  The session basically consisted of a one to one chat about the course so far, what I had learned, the direction I felt I needed to go from here on in, and a discussion about general anxiety disorder. It felt liberating to take control for a bit. My first time using that word in this entry, but a word that came up time and time again over the weeks, control. I will come back to that.
The session itself really restored my faith in the process, and renewed my commitment to finishing it til the end of the course. 

A few short weeks later, and this past Tuesday I had my last session, and was officially discharged. Both me and the therapist agree it has been a positive experience, and my achievements are noteworthy. Having had my last session the week before, in the days following I travelled into town on the tube for coffee with a friend in SE1, then walked back to the car afterwards, once on the tube that day was enough. See, learning and knowing my limits.
A few days later I dropped the car for a service, then got a couple of trains home, before heading for a morning hot chocolate with Ann at Costa. Then later in the day getting a train back to collect the car, this time alone. During the train journeys I was able to use my new found skills to distract myself from negative thoughts, prevent a spiral of anxiety, and complete the trips without feeling exhausted or distressed. Quite the achievement for me, and to do this twice in the space of a week, WHO AM I !!

So, back to "control". This came up time and time again in the sessions when explaining what I was feeling in any situation. Loss of control equates to the unknown, which starts the mind going. Conjuring up all sorts of crazy and unrealistic scenarios, which the rational mind identifies and rejects, but the irrational anxious mind takes it and runs with it. Before you know it you are thinking about all sorts of catastrophes, from what was once a simple "as a stranger a question" moment.  My minds ability to go off on a tangent is something quite impressive. A moment of thinking about something simple in the house, can in seconds turn into recollections pf seeing my mum pass away, laying there lifeless. The possibilities are endless. Probably why quite a few of these blog entries go off on wild tangents from time to time. 

Control also manifests when I am in an uncomfortable social situation. If I become loud, and the centre of attention, I can control the direction of the conversation, and exit when I please, so that is where the social butterfly mask comes into play. I can't get away from it, so let's control it. Exhausting as it is, in the moment it helps me maintain control, and prevents my thoughts running away with me. But I can't maintain it for long, and when I over stay, it is like Cinderella at the ball. Midnight is coming, and the world is about to come crashing down.

Anyway, that about sums up CBT for me. A journey I took with a therapist, to get to know myself a little better, challenge the normal, and push my boundaries. To explore my limits, and understand my behaviours. Mission complete, and happy with the outcome. So all is well.......?
GOD NO !!!

I will end this entry here, and do another for the road ahead, and where I am now. You have read enough I am sure.

Thanks for reading, more to follow soon. I mean REALLY soon!

 

 

 

 

 

 

 

 

 

Published on Leave a comment on The fine line defined

On my current journey with anxiety and my mental health, I have once again made some interesting discoveries. The first being with the medication. I have felt over the past few weeks that the control I have over my moods is all my own doing, and that the relatively low dose of meds might not be worth while. However after a recent late evening wobble, and the panic setting in that I would dwell on it for weeks and not be able to sleep at all that night, I slept fine. Now I am not saying this was all down to the medication, as I know for a fact I was using techniques to distract myself from the subject. However feeling like I was going to struggle, then discovering I was actually doing OK was just a reminder of the mental numbness the meds provide. Ideal for situations just like this. I am happy to report that I have been OK with it all since too, although a little annoyed when it pops back into my head. 

So between the meds and my new found skills and techniques to deal with unwanted thoughts, I have done well, and am thankful to be on the meds. My plan to try and ease off them any time soon has been put to one side, as it seems that this is a good balance for me, especially as my mental clarity returns, allowing me to be able to write and vent again. 

Recently though, while working with the therapist on goals and what I want to achieve from this round of CBT, my goalposts have moved a little with the realisation of a couple of different factors. 
Firstly with setting goals I am encouraged to push my limits and try things I generally avoid. Tackling social situations which cause me anxiety, in order to experience them and learn from them. The aim here is basically exposure therapy, becoming more familiar and comfortable with certain situations, and trying to chip away at the pre event anxiety by reinforcing my thoughts with positive experiences. 

The second part is about me and my familiarity with certain aspects of my day to day life. When something flares up, you tend to focus on that issue, and put all the other things aside for a while. Attributing everything to that one single issue, and making it the source of all evil which needs to be overcome. In all the noise of CBT and the positive strides I am making, I had forgotten about so many other aspects of day to day life for me, and other issues I deal with. Kidding myself for a moment that if I can overcome the issues addressed in my CBT, I will be a new man... But that is NOT the case. 

As my mind clears, and I start to get back to my normal activities, I am able to ask myself questions about what I want from life, and answer myself honestly, without any sort of perfection pipe dream ideas. 

What got me thinking about all this was working from home. Sorry, but don't panic, it isn't going to turn into a post about that, although I should say I have not heard a word about WFH since returning to work from my sickness a while back. Not even the promised check in calls. Oh well!
No, instead this is about the isolation aspect of WFH, as many have spoken of MH issues arising from spending so much time alone, you may recall I actually said I had seen benefits. 

I took an afternoon to consider if it was actually having any negative impacts on me at all. On days with crappy weather, with no commute to do, I will generally stay indoors 99% of the day. Maybe spending a while in the garden with the dogs a few times a day, but nothing more. But is that a bad thing? To have a restful day, relaxing the mind and body for a bit? Some would argue that it is detrimental to someones wellbeing to be isolated like that, but in reality it is downtime for me, and something I need plenty of. In fact I would go so far as to say, having this level of control over my engagements with others is a wonderful thing. Another example of how I control my interactions, sending packages. I would rather pay more to send something to someone and use an automated drop box, than go into a local store to drop off something. A tiny interaction, but one I would rather not do. Am I afraid, anxious, or just anti-social, that is hard to say, but I will address it later. But in short, after careful consideration, NO, I don't see WFH as a negative for me, in fact I stand by my original feelings about it, and I think it is definitely a positive. 

The next thing to look at is socialising, as it is something that my CBT has focused on over the past eight weeks or so. As the sessions have progressed I have been called on to take a look at my social skills, and how they could improve for me. I think the main reason for this goes back to my first talk with the GP, and mentioning being in an office environment made me feel anxious. As we discussed this, she focused on the social aspect of the anxiety, which is fair enough, but we didn't touch on my more general anxieties, and other bits. This passed over to the MH experts and my CBT became focused on the social part, rather than broader anxiety, and that is how it has stayed. 

As the sessions have gone by, there is no denying I have gained some valuable tools for dealing with social situations I find myself in, however I feel like there are other issues I have, and struggle with that are overlooked by this focus. To this extent the sessions are feeling almost non productive at times now, and dealing with things I would not likely choose to encounter, and avoid for reasons other than anxiety as such. Although it may be generalised as that.

One of the things that I have recently been reminded of is how noise affects me. This is where the divide of anxiety and other starts to show up. For me noise, be it environmental or other sounds such as music, or even just loud conversation, is something that really impacts my state of mind. To be clear, it is not simply loud noises, I love a concert as much as the next person (artist and environment allowing). For me it is more about noise clashes. A few examples maybe

Listening to music, and hearing other sounds, music or conversation over the top of it
Watching TV, and someone speaking at the same time
Busy environments with lots of talking, laughter, screaming. (shopping centres etc)
In short, noise clashes, be they natural or man made. My brain struggles to process them, I get frustrated and then feel almost anxious, and want to escape the area. I have tried many times on focusing on one sound, trying to zone out, but it is very difficult for me to do, especially if I am already in an unfamiliar or uncomfortable environment. 

This combined with crowded spaces with lots of people moving around is an absolute nightmare for me. With regards to places like concerts, getting in and out is horrible, but actually being there in the moment is fine, or at least worth the effort of staying calm for. Like many things, it is all about the cost to me in mental energy. If it is something I want to do badly enough, I will put myself through hell to be in that moment, and worry about the cost later. But to be in a situation I don't like, then suffer the same drain of energy feels like a fail and absolute torture. 

With all the above in mind, I am left back at the same point I was before the latest bout of anxiety, and that is wondering what else there is to it, other than just anxiety. 
A while back I considered some testing for other things like Autism. Not for a diagnosis, or any sort of weird labelling exercise, but to better understand what the strange combinations of symptoms and quirks I have, and what they amount to. Just to understand it for myself and help me make better decisions moving forward. So in the new year, after CBT is all done, and I have a fresher head on my shoulders I may once again look into getting some private testing done. Curiosity not cure is my mantra for this. 

When all is said and done, and coming back to the title of the entry, I am keen to discover a few things, such as what is down to my general anxiety, and what is down to something else. What can I have some control over, and what ultimately has control over me. And most importantly, how do I adjust my life/ behaviours, and educate others around me to my particular needs. I don't want to be the guy who simply dismisses things without trying them, in fear of what might happen. I know that is something I can both control and do better with. But I also know that certain settings are simply not my thing, and regardless of reason or excuse, I wish to avoid them at all costs.

Lots more to say on some of this, but feel I have gone on long enough now and am just rambling, so will call it a day here. I am keen to get a couple of other entries done soon, but going to let the brain rest for a bit, so I don't write absolute trash.

Interesting side note, I have been writing this during quiet moments between work. Which to me is huge, to be able to switch my thought processed so effectively again is a great feeling. 

Thanks as ever for reading. 

Published on Leave a comment on Unexpected wobble!

I have been working from home now for...errm... 33 months thereabouts. In that time, since the initial testing the PC would work remotely, then returning to the office, I have only been back to the office once. That was to collect a few things I needed, just to clear out my desk so to speak. In that time a lot has happened, and as some readers of the blog will know, I have realised that working in the office environment has long been a source of anxiety for me, and was affecting my quality of life. Due to Covid and the whole Work From Home thing, I have literally had a news lease of life handed to me, being able to do my job, while not having to go to the office and be around others. 

Well, that WAS the case....
Yesterday, logging onto the work computer, username, password, enter.... Wait..... ERROR!
Hmmm, try again, ERROR!
Reading the error it said that "signing in on this credential is not possible, as we cannot access the required domain" In other words, the PC would not connect to my work network. Shit!!!

Thinking it might be an internet connection problem, I tried the alternative internet connections I have. I have a total of five available, so went through them one by one. Nope, nope, nope! Checking with people in the team to see if anyone else had problems, it appeared it was just me. Double damnit. Checking my other PC on the same internet connection all was well, so it wasn't that. Then I remembered, when we started working from home, one or two of the PC's got a little homesick and decided they wanted to be plugged back into the mothership, aka the LAN connection in the office. Once this had been done, they worked fine again.

You know what this means... I was going to have to go to the office. As soon as it became apparent, my anxiety went through the roof. I have spent two years battling to stay at home, I am 99% of the way there to be permanent, once work can commit to writing, but because of my poor PC feeling homesick, I would have to go in. Not how I saw my day going. Having told the team what the situation was, I started to get the bits together that I would need to take into the office, to connect, and check the remote access once there. Grabbing a bag, I spiralled into a blind panic, getting tangled in cables, becoming confused about what I needed to take with me, and could feel my heart pounding.

Now I know some will be thinking, "get a grip", but quite frankly, I have been trying to do that for years now, and prefer the way things work currently, without the need for added stress like this. It is the first time in quite a while that my mind has spun up and instantly out of control, and to feel that way again makes me feel physically sick and panicked. Finally getting myself as together as I could I headed out. As soon as I started the car, I could feel myself almost tingling with anxiety. Immediately wondering who will be there, who will see me, what will they think, what will I say, and so much more.

For the next 30 mins, driving to the office in quite heavy traffic, I kept having to bring my thoughts back to the moment, and stop thinking about what would happen next. South London roads are not the place to lose your concentration. Finally arriving in the area, I needed to find somewhere to park. A lot has changed around there in the past few years, and most roads are permit parking. Falling back to an old faithful space I got parked. Lifting the bag from the footwell, it felt 10x heavier than putting it in the car. Like my mind was trying to prevent me from going through with this. Locking the car and walking away, I could feel my heart racing now, sweaty hands, and a million thoughts rushing through my mind. Getting closer and closer, I just continued to feel worse. 

Seeing the building in the distance, I focused on the moment, and tried not to give myself time to think, walking quickly, reaching the door and hitting the buzzer before I could blink. After what seemed an eternity, the door clicked and in I walked. Greeted by a colleague I have not seen for maybe a couple of years, I switched on my game face, and instantly became my work persona. I could feel the switch, and can honestly say I really didn't like who I was being, but its the happy go lucky Michael they all expect, so that is the character I needed to play to get through this. Almost like an imposter, I chatted as I moved through the building, ticking off the social politeness requirements, before scurrying off to the old office and getting sorted. 

Walking into the office was a relief. Taking a moment at the door to see that no one was in there, and no other lights were on on the floor, I could breathe for a minute, knowing I was alone. As I stood there in the doorway, I felt a moment of relief, then a wave of familiarity. Not just from being back in the office, a place I have worked for many years, but also familiarity of how draining that whole routine felt every day. Running the gauntlet of the ground floor, walking into the office on the 2nd floor, and wondering which colleagues would be in the office that day, taking a minute between floors to gear myself up, and get my game face on, before becomes fake me for the next six hours. 

One good thing that did come from this whole "adventure" was the confirmation of how I feel about the whole workplace environment. This was not walking into a strange place, not meeting strange people, none of the usual things that we are anxious about. I was feeling this way purely in the expectation of the old "normal". Confirming that I am 100% not an office kinda guy. It was not all in my mind, it was not something I had made up in the early months of WFH, this is real, and it makes me feel mentally and physically ill. 

OK, I am in! Like a hacker from a movie, it was time to do my thing. Putting my backpack on the desk, and starting to unpack leads, peripherals etc I instantly realised I had screwed up when packing. With everything laid out on the desk, I realised that I didn't have my Wi-Fi dongle, therefore would not be able to test the remote login software to check the VPN connection was available. Great! So at best, I would restore my connection to the work network via a LAN connection, go back home and still not be able to access it. Thankfully I had one thing I could check. While at home with the PC not logging in, I was unable to sign into my work email on my phone. Once I had plugged the PC in and managed to sign in, I again tried my phone and to my relief, it signed in this time. Obviously something was blocking my user access to the network, and plugging in had sorted it. 

Seeing all my applications opening without issue, I didn't waste another second. I signed out, powered the PC down, and packed up, opting to leave the building the quiet way this time, bypassing all the other people, and avoiding the need to use my fake face anymore. Stepping out of the building and heading for the car, I felt like I had just pulled off a heist, and almost wanted to break into a sprint. I refrained of course. Getting back to the car, sitting down and taking a moment to settle, I could feel the stress draining from my body, my heart calming down, and felt like I could focus again on the things around me. It felt like an hour long panic attack was finally ending, and I was starting to regain control of my faculties. The drive home seemed so much more relaxed, window down, fresh air (as fresh as it gets around here), and music on. Picturing walking back into my home office and getting settled again. 

That was of course until I started wondering if it WOULD sign back onto the network remotely, would it work on my Wi-Fi, could I plug the LAN back in, or would that throw it all out again? Yup, classic over thinker, how to mess yourself up even when everything is well. 

I got home, grabbed a drink, and set everything back up again, opting not to use the LAN connection just yet, and see how things worked on Wi-Fi. I am happy to report that it all signed in fine, and I was back working again within two hours of it all going wrong. Quicker than most have managed I will add.

For the rest of the day I felt a little wound up, and more stressed than I have for quite some time. Looking at my HR and measured stress levels for the period they were all elevated. That was from briefly walking through a room of people before escaping to the quiet of a familiar office. The strange and sad part is though, that evening it felt like I had just got home from a whole day in the office. In need to unwind and relax before I could get back to being myself. 

It just felt so familiar, and as I said before, confirmed how little I like being in that environment.

Which brings me back to, waiting to hear back from work. Many calls have been missed now, and I still have heard nothing back from HR about the progress of my personal situation. Given that the not knowing caused a spiral and me to be off sick for a period, I was hoping it would be taken more seriously, but alas no.

 

Anyway, better get on.. Thanks as ever for reading. Normal service has now resumed. 

Published on Leave a comment on My history with anxiety. Pt 2

In the last entry about this subject I focused on the first thing I can look back on, and identify as a coping mechanism for dealing with anxiety. The problem there is it is a retrospective glance back, and I can say categorically that I was completely unaware that any of this was going on. Sure I knew I had to have my hanky in my pocket, and I guess if you had asked me about it at the time I would have compared it to a comforter of some sort. In my younger years I had actually played with my hair a lot more (back when I had some), and would play with my fringe or the hair on the crown of my head. Probably why they are the first to areas to disappear.  I guess as I got older and appearance mattered more, I switched my hair for a hanky. Kinda makes sense really. 

Again, all of this was very much a habit, and a subconscious behaviour to deal with my feelings about certain situations. One thing I can say though is, for a period of time in my teens and early twenties I had far less in the way of social anxiety, my inhibitions were almost non-existent, or so it seemed, and I feel like I behaved like a "normal" person. I don't have any recollections of much in the way of worries about doing things. I was a bit of a gym rat, working out 5-6 times a week, training hard, comfortable in a gym environment, a little shy socially but nothing terrible. Girls really were no on my radar at this point, so I think I was happy in my own little world of gym, friends and home life. 

I think back quite regularly to try and work out when I first became aware of my issues, and if anything happened to start the ball rolling. I have had quite a few moments now where I think I have put my finger on it, but ultimately I think it is a catalogue of events and experiences which all added up together, finally triggered by an event which acted as a catalyst.

Early years, we grew up poor, and I mean POOR! OK not homeless, but hand-me-downs, handouts, living on benefits, three of us in a one bed flat. (me, my mum and my sister) Single parent family, short holidays provided by social services, dinner would sometimes be toasted burger buns with tomato ketchup (no burger), being the kid at school who struggled to bring a toy in. My aunts would send money to my mum at holiday times so we could have a tin of Quality Street, the only actual family holidays were twice a year to North Wales to stay with my aunts, travel paid for by them. I can recall my mum saving the two or four pages in her benefits book which could be stamped by a different Post Office other than the nominated one, which she would use when we were in Wales. Aware of my position on the scales of society, so limited the people I socialised with. Older mum than most kids so stood out for that. The fat kid, struggled with bed wetting, the list goes on. It wasn't the best of starts, but I would not change it for the world. Mum did her best to make the best of a bad situation, and rather than being an ungrateful child who wanted for nothing, I feel it has prepared me in life to know what nothing feels like, and to be thankful for what I have. Which I sometimes struggle to do. 

Going back to Wales for a moment, I think it is fair to say that the three or four weeks a year we would spend there really impacted me deeply. And although I still live in the same house I grew up in (not the one bedroom, we moved when I was eight), 42 years later being back in Wales almost feels more like a home than being here. I am going to analyse my thoughts here and say that Wales offered me hope and security growing up. It was always a happy place, great memories were made there, and I can't look back and think of any negatives. Instead it gave me a happy place, somewhere to escape to a couple of times a year, and something to look forward to. I have to say I think that feeling lives on today, and arriving in Wales each time we travel there gives me the most honest feeling of "home" I can experience anywhere.  Familiarity of the areas, space to walk and breathe, surrounded by nature, and somehow able to escape my own mind, and my fears for a moment. 

Getting back on track, I can remember when changing schools came around, the idea of leaving the nest of St Michaels seemed terrifying. I had been to nursery, infants, and junior school all on the same site. Almost 10 years of the same routine, same walk to school (back when kids walked to school!), being around the same children, and all that was going to be ripped away from me. My new school would not be a local one, but instead I would have to get the bus five miles each morning and evening, travelling to a new area, and one which was home turf for most of the kids at the school. I felt like an outsider for sure, most of the others knew other kids from primary school but not me.  Our tutor group was good though, and over time I managed to forge bonds with a small handful who I would stick with through my years there. 

Secondary school was also the first time I really experienced someone dying. My aunt had died a few years earlier while I was at primary, but I had known she was ill, and my mum told me on the bus home from school one evening. Damn, I got a bus home from school, that was lazy. The news was sad, and I remember feeling a loss, but not much more than that. It felt very matter of fact, not in the way it was delivered, but the way I received it. I think my mum probably expected more of a reaction, but there wasn't to be one.  It was not until secondary school, and hearing the news that one of the boys I travelled on the bus with each day had died as a result of being hit by a car at the bus stop we got off at daily, that I had any kind of emotional reaction to a death at all. In fact looking back over my life since, I think that was the one and only time I ever cried at the news of someone dying. I certainly didn't for my mum, or the passing of a number of close friends in close succession. I will come back to that.

From around this time, I would say I became quite emotionally numb to life in general. Little sympathy for much going on around me in day to day life, feelings of sadness, but crying wasn't really a thing. I would hazard a guess and say that from that point on, the only reason I cried was in pain, and even that was pretty rare. A few broken wrists didn't really bring tears to my eyes, but a couple of other notable moments of physical pain definitely did. 

As my teens passed, I carried on like any normal kid, got a job, learned to drive, but avoided things like alcohol or smoking, and definitely no drugs. I would describe myself as quietly adventurous at that stage in life. I had a passion for cars and speed, liked to go to clubs for the atmosphere and feeling of belonging. Weekends at Equinox in Leicester Square were the norm. When I was 18 I went away for the first time, buying a holiday from a newspaper ad, with two friends from work, and flying off to Poros in Greece for two weeks. Somewhere I would have my first experience with alcohol in the form of copious amounts of tequila shots each night.  I had grown up !

At some point my social circles changed a bit and I "modified" a car for the first time. Ironically it all started with a trip to Wales. Leaving home for a trip with Steve, we got as far as Elephant and Castle, I pulled up to the petrol pump to fill up, and saw it was out of use. Manoeuvring the car to another pump I clipped the island puncturing a tyre. We swapped it for the space which was a different size, and drove to Wales. Arriving in Wales and deciding it needed to be changed, and a spare sought, we went to Kwik-Fit in Llandudno. They had the tyre in stock and the car went off to get sorted. The guy then came through and asked would I be interested in four new tyres, and could get them on buy now pay later...CREDIT !!

Of course I jumped at the idea, but on leaving the Kwik-Fit the car felt different. Arriving at my aunts house and looking at the car, they had fitted lower profile tyres to the car, and I loved it! And so started my love for modifying my cars. Now in the new world I was going to new places and meeting new people, and still at this point enjoying the social side of life. This is where things changed a bit. Hanging out with a new group of friends, which included a couple of girls. The story gets a bit messy from here on in, so will spare you some of the details, but the long and the short of it.. One of the guys who was seeing one of the girls went on a short holiday to HMP Feltham, and in the time he was away, I kinda started seeing the girl. This turned into something quite deep and emotional, and at the grand old age of 20, I lost my virginity! Immediately besotted with her we stuck together, I moved in to her place, and in a few short months we were at Bromley Hospital A&E as she had "food poisoning" which turned out to be pregnancy. A child was born. This was 1995.

After about 18 months of her being born, me and her mum were drifting a bit, and after a silly argument we split up. Determined my child would not grow up as a single parent child, I made sure I was there all the time, supported them financially, and tried to be a father. Seeing her develop was amazing.
All was well til around 1998, when for reasons I won't go into, access was stopped with immediate effect. I would honestly say, that as the years have gone by, I have denied the impact this had on my mental health. But recent years of digging deep and being honest with myself, I would have to say that THIS was the moment my mind started to fall apart. Occasional phone calls from her mum would anger me, filled with demands and accusations, to the point when I punched through a laminated panel, slicing my hand open. I recall calling Sainsburys in Forest Hill straight after, asking to speak to my heavily pregnant sister, and telling her "don't panic, but I have cut my hand open quite badly and it won't stop bleeding". She very kindly rushed home from work, bandaged me up and came to the hospital with me. 

I think 1999 was a bad year for me, desperately trying to find my feet again. Throwing myself head first into gym life, changing jobs now working nights doing security. The majority of my life was now work (60-80 hours a week) and going to the gym sometimes twice daily, five times a week. Retreating more and more from the more social side of things, and I guess distracting myself from anything around me that could hurt me again. Relationships were short lived, jumping around trying to find a sense of happiness and belonging, but still coming to terms with not being able to see my daughter. I tried to be matter of fact about it, but the reality was it was eating me up inside, and stopping me from getting close to people, or having any meaningful friendships of relationships.

So THAT, I think was the moment my life changed, and I altered course to arrive where I am today. To this day I have issues with closeness, there are certain situations, especially around kids, even my own nieces and nephews which make me highly uncomfortable, and affect my relationships with family and loved ones. Obviously a lot more has happened since then, and I will carry to story on soon. But for now my mind is tired and frantic from thinking this all through, so now is probably a good time to call it a day.

Thanks for reading one of the longest entries I have written for a while. I do love it when the flow returns, but hate deciding where to call it a day for an entry. 

Til next time. 

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Published on 1 Comment on Feeling positive

OK, let's not get carried away, but today feels like a good day. Started out by getting up earlier, with the plan being to contact the GP to get a follow up appointment and discuss my med does, with the view to possibly increasing it. The past couple of weeks have been a little testing to put it nicely, so it got me thinking that maybe I needed an increase. However after getting up this morning and waiting for the GP phone lines to open, I had a think, reasoned with myself and decided that with all the upheaval at the moment, maybe now is the wrong time to just up the meds. Maybe let things settle down a bit first and see how it goes. Returning to work (I will come back to that), the change in weather, the sudden decrease in cycling and time outside, all has an impact on my mental state, and is not a direct reflection of my actual state of anxiety.

I had another CBT session this morning, my 8th so far. Prior to the session, especially yesterday I was talking myself out of doing the session, telling myself I didn't feel I needed it anymore, that I was starting to feel better, and any other reason I could come up with. However speaking to Ann about it, I soon realised that I was actually doing this as an avoidance behaviour, and just kidding myself. Of course I need to keep doing the sessions, and should finish the course, who am I kidding! This morning I was dreading getting started with it, but once in the moment, I soon fell into my happy place, and away I went. I mentioned to the therapist that I had considered dropping out or cancelling the session, and she was pleased that I had told her, and that I recognised my reasoning for it. Look at me, I am learning more and more about myself.

One word that has come up again and again is "control". Along with "structure" they are the two words that define my most basic needs. Not to be controlling, but to have an element of control over what I am doing, where I am going, and who I am with. Knowing who I will be with and what is going on makes life a lot easier for me, especially in new situations and surroundings. I only have to look back at certain events to realise how important those two things are to me, and how things can quickly spiral if I am trying to just be a free spirit.  With this knowledge, and the new skills I am learning with CBT I find myself more willing and able to push the boundaries a little, and to try and change my perception of things, especially before even trying or experiencing them.

As an experiment last week, set by my therapist, I tried to find ways to practice pushing my limits a little, and doing things I felt would make me anxious. One of those was speaking to groups of people, or persons I don't know. I had intended on going for a ride, stopping at an unfamiliar cafe and sitting there to eat for lunch, however the weather had other ideas. Instead I decided on something a little more tame, but still something I have avoided repeatedly. On Sundays I take part in a ride on Zwift (online training platform) which is a social event, and has a Discord channel running at the same time, where participants talk, have a laugh, and generally socialise. The idea of being on such a channel, speaking with strangers etc has long scared the hell out of me, but with no other options to try my experiment I downloaded Discord, and when the ride came around, I jumped on. 

For the first 20-30 mins of the ride I just sat back and listened in to what people were talking about, how they interacted, and tried to decide if I could engage with them without feeling stupid, or causing anyone any upset. When the moment presented itself for me to speak, I took my phone off mute, and spoke. Terrified yet vindicated all in the same moment. Moments later someone else responded, and the conversation begun. Careful to mute myself after speaking each time, I felt like I had taken a huge leap, and was now a part of something. Jumping in from time to time to offer some humour, have an opinion or just be a part of the group. Following the session I felt really positive about it all, and know I would not have done it without the CBT sessions and tools I have gained from them so far.

This week, when the ride came around again, I opened the app at the very start, and made a conscious effort to be more involved. Feeling I was getting to know a few of the people on the call, I felt a little braver, and able to be a little more like my natural "cheeky" self. By the end of the session I was more than happy to speak numerous times. After the session I wrote a little message to the group to thank them for the welcome I had received, and explained that I had been doing an experiment for my therapy. I was surprised and delighted with the response I received from that. I wrote the message because I felt like I needed to explain my actions to others, but with a nudge from a friend, and a little retrospective thinking, I realise this was not necessary. However the response had felt good, so no harm done. 

As you might be able to tell from this entry, I am starting to find my flow again with writing and expressing myself, so am hoping to catch up with a few entries over the coming days, and make some notes for myself, while sharing a bit more about my journey so far. I have booked a few days off work soon to give me some time to level out a bit from the sudden rush of going back to work, and also to settle down with the new normal. 

So I shall leave it there for now, and close by saying that I feel pretty good about myself at the moment, and hope to keep up the momentum. 

Thanks for reading as ever. 

Published on Leave a comment on Heigh-ho, heigh-ho…

It's back to work I go...

It has been a while, in fact it feels like an eternity if I am honest, both since working, and writing anything. But lets focus on them one at a time. 

I have been off sick from work since mid-way through September, when the anxiety all got too much for me, and my mind went pop. Signed off by the GP immediately, and put onto meds, and into therapy, the past 6 or so weeks have been one heck of a journey. And it's not over yet, far from it. I was late starting the meds due to reluctance to getting back onto a long course of medication for what felt like a short term glitch. However with no sign of the glitch being sorted any time soon, I decided getting on the meds was the right way to go, and thus far it has been the right decision. CBT has helped too, and I am planning an entry about that too, I just have to get my mind to work right to try and make sense of it all. 

Getting back to work has always been at the front of my mind, as with previous episodes, work has always offered me a sense of routine, and helped my structure my days even at the worst of times. So it is quite a relief to reach this point. That said, it is not easy! 
Right now my brain simply refuses to play ball, mostly because of the medication. Describing its effects to my therapist yesterday I think I hit the nail on the head explaining the difference between my current medicated and non medicated states.

Without meds I have what I would describe as a large Las Vegas style neon sign in my head. This lights up with all sorts of worries, both important and unimportant at the most inopportune times. When I am trying to sleep, it will over power my thoughts and make sure it is the only thing I can think about. 
With meds the sign goes out, and we swap the Vegas strip for a casino, and the slot machines. Now, when I try and think about something it is like hitting START or pulling the arm on a fruit machine, the reels start spinning, the icons become and blur and a thousand images / thoughts run through my head every second. Trying to focus on one topic is like trying to pick out the cherrys symbol on all three reels at the same time, impossible!

I hope that makes some sense, as in my head it makes perfect sense.
Usually when in a normal state of mind, without medication, I am able to focus quite well at the job in hand, or stay part of a conversation. However currently I can barely stay focused for one sentence. During my CBT yesterday I kept drifting away during the discussions, and had to ask for things to be repeated as I just could not take in what was being said. 

Last weekend a few small packages arrived for my for my office. Three simple monitor stands, comprising of 4 pieces of wood, and a few fittings. To say I felt a massive sense of achievement from putting a couple of them together is an understatement. Staying in the moment for 5 mins, focused enough to look at the instructions, make sense of them and put it all together was fantastic and a real boost for my confidence. Which was perfect timing as a few days later I was returning to work, so at least I was not worried I could not concentrate at all.

I have managed two days now working, and I have to say it is draining. Not as bad as it would have been a week or more ago, but I am VERY aware of how much energy it is taking to keep my head in the game. Again, it feels like I have accomplished something far more than doing a days work. 

That brings me to the writing side of things. As a coping mechanism it is great for me, so at times when I am less creative and unable to put too much down in writing, it is a bit of a set back for me. Not being able to get rid of the thoughts that weigh heavily on me takes it toll. So sitting here writing this now feels fantastic, and like I am starting to get a little bit of my sparkle back. But I won't get too carried away just yet. There is a big difference between a little clarity, and feeling better over all. 

During the past few weeks, I have so many things I wanted to write, but just not had the thought process to put anything worthwhile together, and after 10 mins of not putting anything in writing, the thoughts are gone again, so a few missed opportunities which will hopefully come back to me at a later date. 

I am now staring blankly at the screen again, so think it is best to leave it there for now. 

Thanks for reading, thank you to everyone who has lent an ear, chatted on IM and even given me a hug. 🙂 

Published on Leave a comment on It’s all just a blur!

The past few days have been a bit full on to say the least. After a long week of cycling last week, Sunday came around and it was time to complete the 26.2 miles of the Virtual London Marathon. With my head in the clouds and my mood in the gutter it was always going to be challenging. But with the increased lack of activity in my brain (does that even make sense? Increased lack?) it was even harder to make sense of what was going on, let alone stay in the right frame of mind to put myself through the mill to complete the task. Long story short, I did, just about. 18 miles mainly run, the last 8 walked. Got there in the end. Finishing a little deflated with the time, but in the circumstances I am taking it as a win. Six and a half hours. Sub six is the goal if I ever bother again.

Then there is the increase in meds, dose doubled, from Monday, which is a good thing as my brain continues to play games and stress me over nothing. That said, the brain numbness is definitely setting in now. My attention span is non existent, and I have to apologise at the start of conversations in case I tune out mid sentence. The first couple of days with the meds increasing I could feel the wooziness, and the absolute lack of attention and focus I now have. To the point of choosing not to drive. I haven't cycled either, but that is not through lack of want, just lack of useable legs right now! I have however been sleeping a lot better, broken but longer durations. Although the past couple of nights I have struggled to settle at first.

Yesterday was pretty full on. Ann returned to work after being off with her breathing for the past couple of weeks, during and post Covid. However this was short lived as she was back home quickly, and after a chat with 111 the ambulance was on its way. Meanwhile I was preparing for my 3rd CBT session. I subsequently rescheduled that as the ambulance was sure to arrive in the middle of it. Which by the clock, it actually did, so well played me. Back to CBT next week.  Ann was whisked away to hospital for further checks, while I went out for a quick walk to clear my head, before heading to the hospital. 

On arriving at the hospital and finding Ann in A&E, I received an email from work. It was just a quick catch up, but the content of it was quite good. In short it says "HR agree you should remain WFH". Which is what I really needed to hear, so that is massive and positive. But remember how I said I could turn anything negative, well in a flash... My brain went to, "but for how long", "is this just a play on words", "will me being off sick affect their decision" and many more negative thoughts. 
I do however have a catch up meeting on Teams with my boss on Friday, so can address some of my concerns again then. I just need to remember to write them down as I think of them, or I will just forget them in the moment. I really can't remember anything at the moment. 

Right now the way my brain is, I can type this as long as I rely on touch typing, and don't try and look at the keyboard. If I do, all the letters and keys float around and I have to chase them to type. It all feels very unpleasant indeed.

Going back to how I am feeling, and how the meds are affecting me, I spoke with the GP again at the start of the week, and it has been agreed that my absence from work should be extended a little while longer, to allow things to settle down in the grey matter, and for me to level out a bit before trying to actually function on a useful level. If I tried to work now, I would probably just stare at the screen and be completely unable to decide what to do next. How can you write a blog in that case I hear some of you ask... Well, first off, badly!
Secondly, this is me focusing just on what is in my head, and using my instincts and muscle memory to hammer it out on a familiar keyboard. I am sure there are typos in here. Hard to explain, but to get these thoughts out of my head is actually beneficial to my well-being, as oppose to working myself up over things with work.
So the extra time off will hopefully allow me to get some fresh air, clear my head, find some balance, and maybe even get some more news from work about how things are progressing. 

I am sure there were more things I wanted to say, but as I sit here swaying from side to side trying to recall them, I realise it's time to sign off for now. 


Til next time. 

Published on Leave a comment on Just so tired!

The past couple of weeks now I have felt more and more lethargic in the mornings. Mentally and physically exhausted, and happy to just stay in bed all day of the opportunity were to present. My saving grace here is trying to build a routine for myself. At the moment I am off work sick, so part of my daily routine is missing, however I have managed quite well to substitute that section with cycling. Managing a good ride each day. 

In the morning I now find myself forcing myself to get out of bed, then making breakfast and a coffee, plonking myself in front of the TV and waking up slowly, before checking the weather and heading out for a ride. I have purposely scheduled my meds for 9am to make sure I am up and awake by that time, so no long lay ins. 

Once out on the bike I take it easy, and plod around, taking in the sights, keeping the brain busy, and getting some fresh air. But that seems to be my limit right now. Actually doing anything purposeful seems impossible at the moment. Focus is gone, attention span nowhere to be found, so trying to achieve anything which requires any of that is pointless and frustrating to try. 

I have said before about losing your flow mid sentence, we all do it, but I do it constantly at the moment, and it's the same for my train of thought. A blessing and a curse all at once. 

I am due to increase my meds on Monday which will be interesting, and also give an indication of what is causing my lethargy. It could be the meds as numbing my mind has always been an effect of them, or it could be the break in routine that is throwing me into a spin. Either way, right now I will just go with the flow, as the anxiety levels are dropping, sleep is improving, and general state of mind is better. 

I can't help but continue to feel that the meds are almost unnecessary, with anxiety levels having reached the point they did due to the speed at which work have dealt with the whole WFH issue. It still bothers me now, wondering what is going to happen, but alas there is still no answer on thay front. A full 10 days after I last spoke to work, not a single email to advise of what is going on. So still the cause of the spiral continues. I just don't get it. Thinking about it makes me anxious, sad, confused and angry all at the same time. As I have said before even a "we need to pass this up the line, hold tight" would be something, but nope! 

With the meds increasing, the wait continuing and the anxiety hanging on in there, I think this is going to be a long journey. While I am happy to wait it out, I just hope it won't be too long, as once I reach the point of questioning my own sanity, it becomes a whole different story, and depression starts to creep in fast. It's a cycle for me, and one I would rather avoid. So hopefully I will hear back from work next week.... How many times have I said that now? 

I am pleased to say Covid has been and gone now, and I am starting a bounce back physically from that at least. So the cycling is playing a part in helping me at least feel I can recover quickly. An important message for me right now, assuring myself I can bounce back from this episode of anxiety quickly too. Last time around with Covid it lingered for a while, so it's good to have shaken at least one monkey off my back. To be unable to get out on the bike right now would be crippling. 

 

Side note, I am sitting in the front room soaking up some morning sun, while watching the F1 while I write this. To write the above I had the sound on mute, as soon as I turned it back on, my ability to carry on writing dissolved. Focus, I just can't! 

Anyway, it's the weekend. Thanks for reading, and here's to a better week for news next week. 

PS, I'm off my for my flu jab shortly, if that doesn't knock me for six I will be surprised. 

Published on Leave a comment on CBT – Round 2 – FIGHT (or flight)

Today saw the second session of CBT for me, and I have to be perfectly honest, my mind was not in the right place for it today. Since the last session I have had a homework assignment to do, as well as a long questionnaire to complete, but quite frankly my mind has really not been up to the task. In fact it has not been up to doing much of late. Putting off and just leaving some tasks all together, choosing instead to slouch in front of the TV and binge watch TV programs. Although it is not all negative, after all, sometimes it's good just to completely let go. Relax a little, break the routine and just do whatever the mind chooses to do. All that before of course, reinstating a strict regime to follow, to keep the mind busy, and a routine ticking over. 

So back to todays session. It started with getting up in time to get the homework and questionnaire complete in time to send back before the session. That in itself was a challenge, finding myself getting confused and wound up by some of the questions. Not to mention starting to feel anxious while answering some of them, as they required me to put myself in stressful situations to decide on the answers. By the time the session came around I was already tense and my head was spinning a bit. 

At the start of the session I mentioned to the therapist that I was off to a bad start for the day, and we went over the mornings events to try and ease the stress a little. I of course know that had I bothered to get the assignments done before this morning, it would have made for a much easier start to the day. But I have already made my excuses, and I am sticking by them. From there we moved on to the rest of the session, going through the homework, discussing what I had learned about certain aspects of the anxiety structure, and seeing what I could improve on. Then the world turned upside down. The question came, "how would you feel if I asked you to speak to someone you have never spoken to before. Strike up a conversation, and chat for five minutes?". By the time she got to the end of the sentence my heart was already pounding and my mouth had gone dry. 

In a flash, running scenarios of what would we talk about, what would they be like etc. Pausing for a second I said "terrified!" The idea of someone else suddenly becoming involved and being expected to make small talk was horrific. Here I am in my safe little bubble, just me and her chatting about things, and suddenly there would be someone else! She replied, "do you think you could manage it though". Instinct said NOOOOOO!!, my happy space is not getting into these situations in the first place, let alone struggling my way through it. But obviously, for the sake of making some progress on the CBT course I know I have to put myself in awkward and uncomfortable situations, so I said I could do it, but didn't feel good about it.

We then went through some pre conversation questions, asking me to gauge how I felt 1-10 about various things like ability to hold a conversation, did I feel safety behaviours would come into play and so on. After this it was explained who the person would be, how we would structure the chat, and what would happen next. Then it was time, the therapist brought the person into the meeting, and made introductions. To my relief it was a lovely softly spoken young lady, so any fear of confrontation or being overwhelmed slipped away. After the introductions we spoke about the chosen subject of exercise and fitness. Throughout I fiddled with a pen on the desk out of shot, and found myself doing what I do best, talking and talking, offering compliments and positive reinforcements to them, while trying to keep the conversation in my control until the time was up. It was not a total monologue, but I was aware of how much I had spoken, and how little I had breathed, based on my heart rate by the end.

She went off, and me and the therapist did a recap, and re-ran the questions again. I had found myself much more confident towards the end of the conversation than I had first thought I would. I am starting to learn things about myself I didn't know. The inital avoidance of the conversation is far more powerful than the anxiety once engaged in the moment. The anxiety then switches to what I can only describe as a sand timer filled with energy inside of me, and I can feel the energy draining away as each moment passes. Almost controlling my fight or flight response, keeping myself in the uncomfortable moment but at great expense to my energy reserves. It is all related, not two separate issues, but it is interesting to see the point at which it switches over from complete avoidance (comfort zone for me) to fight or flight. In my case I choose fight, but thankfully only metaphorically, and fight in this case is to fight my own anxiety, and stay in the situation.

So that was the stranger moment over with.... Or was it. As we finished up the summary of what had just happened, I was asked how I would feel repeating the exercise, this time trying to avoid any physical coping mechanisms. Sit on my hand so to speak, and focus on the conversation and staying engaged. My immediate reaction was almost identical to the first time, became a fidget, and started looking all over the place. But within seconds, I felt myself calming down a bit as this was going to be the same person again, no new introductions, just a new topic, and trying to stay in normal conversation. This time I actually sat on my hands and tried to leave breathing room in the chat for her to speak to. By the end of five mins, despite feeling more comfortable about the conversation, I found myself almost in a tight ball, and hunched up. I had found a different want to use up the excess energy generated by the fight or flight reflex. 

Asked by the therapist if I felt that safety behaviours played a positive role in the conversation, I had a mixed response. From the brief exercise I had learned that when my body switches to fight or flight, like anyone else I get a surge of adrenaline which causes my body to feel full of energy. If I can find a way to expel that energy, while remaining in the situation, things start to become more manageable. For example, the first conversation, while more challenging, felt more relaxed due to playing with the pen. Much like my trusty twisty handkerchief I wrote about before. It has clearly played a much more profound role than I had given it credit for. 
With regards to other safety behaviours, such as complete avoidance of situations, while it certainly makes aspects of life far more comfortable, it is also sadly impractical to avoid people completely. Besides, contrary to belief, I do actually like some people.. Not many, but a few, and I enjoy their company, so being able to do that more would be lovely, hence here I am in therapy.

So my take away from todays session is that I am stronger than I give myself credit for, more capable than I believe I am, but go into hyperdrive when put in a situation which makes me feel uncomfortable. That part I think I knew all along. Maintain control, wrap it up quickly, and get the hell outta Dodge! Flight plays a part in my responses after all, it's just a little bit delayed for politeness. 

Going back to the start for a moment, to address the lateness in getting the assignment done. It all comes back around to the slowing down of my mind at the moment. I am pretty sure it's 90% meds 10% mood, but I just have very little get up and go at the moment. I have recently started having random thoughts just popping up in the middle of other things. For example last night I was thinking about a route I could walk or run, and suddenly roast potatoes and gravy.... What the hell! I mean I love them and all, but what did that have to do with it, But they quite literally dropped straight into the middle of my visualising a route. Just one of many random thoughts. That said, I would take random interruptions to my thought process over the inability to let a thought or worry go for hours on end. Just takes some getting used to. Needless to say, certain tasks which require concentration or focus are rather difficult right now. Next week my med dose increases a little, so it should be interesting to see how that affects things. In the past it has gotten worse before it has got better, so we shall see.

Right, I shall leave it there for now, but to summarise, session 2, shellshocked but feeling positive. 
Back for another blog entry soon, got so much more to write, just lacking the focus to be able to get it out.