Dealing with a mental illness is never easy but with the proper strategies and tools, you can learn to manage your mental health while living a happy life.
Self-care is the root for coping with mental illness. I never understood the meaning of self-care until I was hospitalized. It sounds simple to take care of yourself but you would be surprised by how many people neglect self-care.
Many of us tend to take care of everyone else without realizing that we are more valuable and effective if we take the time to give ourselves some TLC. 3 John 1:2 says “Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.”
God desires for us to be healthy. But, how can He dwell within in us if we aren’t healthy in our mind, body, and spirit?
According to the Anxiety and Depression Association of America, Anxiety disorders affect approximately 40 million adults in the United States. It is also common for individuals with depression to have an anxiety disorder or vice versa. In fact, 6.7 percent of the United States population has major depressive disorder (MDD).
However, the good news is that 80 percent of those treated for depression and anxiety show improvement in their symptoms within four to six weeks of beginning medication, psychotherapy, attending support groups or a combination of these treatments. In addition to clinical treatment, there are a variety of coping mechanisms that help manage your symptoms.
Feeding your spirit can include praying and/or reading your Word. However, we, as Christians, may also want to consider opening our minds to additional coping strategies that will impact one’s spirit, body, and mind.
I have been in therapy for a year and a half, and it has been a long process but I am reaping the benefits for sticking it out. Find a therapist that you like and feel comfortable talking to. Therapy offers personal insight, empowerment, coping strategies, prevention of future illness distress, and someone to talk to without judgment. I was hesitant in the beginning because I thought to myself “I am not crazy. I do not need therapy.” However, I am glad I put my fear aside and gave it a try. While you can talk to a friend, family member or pastor, I recommend that you speak with a person who has a background in mental illness.
2. Balanced Diet
It is not rocket science but the foods we eat impact our illness. If your mental illness is a mood disorder such as depression or bipolar disorder, it is important to be conscious of how food affects you. I have noticed when I consume an obsessive amount of comfort foods such as ice-cream and cookies, I feel worse. Here is the problem with overeating; it decreases your energy because your body must work harder to break down the food. Not to mention, overeating can lead to being overweight. A balanced diet helps with concentration and energy levels. According to Everyday Health, foods such as turkey, walnuts, fatty fish, whole grains and green tea help with depression.
You do not have to go to the gym every day if that is not your thing but you can take a walk, attend a dance class, play sports or play with children. When you exercise, your body releases chemicals , such as endorphins. Endorphins, also known as the feel-good chemical, interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. Exercise also helps to alleviate stress, improve self-esteem, and sleep.
4. Create a support group
It can be frustrating when you have a mental illness and no one understands you and/or judges you. Finding the right support team is important. This may include a life-coach, therapist and/or psychiatrist, significant other, family or friends. Each individual should help in some way by meeting a need or needs. If the relationship is not healthy then you may want to consider removing them completely from your life. You should be able to share with your support group whether you are having a good or bad day. When you struggle with a mental illness, every day will not be sunshine and rainbows, and that is okay.
5. Listening to nature sounds
Before I go to sleep, I play sounds of waves as it helps to relax my mind and body. I enjoy hearing the sounds of waves, raindrops, and waterfalls. When most of us take vacations, we tend to go to the beach, tropical islands or lakes to relax and rejuvenate. So, it makes sense that the sound of nature such as birds chirping and waves help many relax, specifically, the sound of water. According to an article by the Huffington Post, water gives our brain rest from overstimulation and induces a meditative state.
6. Himalayan Salt Lamp
I had no idea of the benefits of a Himalayan salt lamp. The lamp is a carved piece of rock from the Mountains in Northeast Pakistan and stretches across approximately 186 miles from the Jhelum River to the Indus River. The Himalayan salt lamp releases negative ions which promote a relaxing environment and increases the feel-good chemical serotonin in the brain. WebMD explains it perfectly. Negative ions are odorless, tasteless, and invisible molecules that we inhale in abundance in certain environments. Think mountains, waterfalls, and beaches. Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that increase levels of the mood chemical serotonin which help to alleviate depression, stress, and boost energy.
While journaling is not anything new in the mental health world, I think it is important for anyone struggling with a mental illness. It helps you be honest with yourself, track changes, create goals and express feelings through journaling. The beautiful thing about journaling is that you can be as free as you want and it is a judgment-free zone. You can journal once a day, a few times a day or every few days; there is no set schedule so it does not feel like a chore. If you are in therapy, journaling can allow you to write topics and concerns that you can discuss in therapy that will better aid you in your recovery and healing. Journaling helps to clarify your thoughts, reduce stress and solve problems. It has also been proven that journaling is one of the most effective coping skills.
While the above seven strategies mentioned are not the only strategies for coping and taking care of yourself, it is important to find what works for you. Take the time and step outside of your comfort zone for managing your mental illness and begin your journey to healing. God often pushes us outside of our comfort zone to strengthen our faith in Him and ourselves.
When you see a man walking down the street talking to himself, what is your first thought? Most likely it’s, “He is crazy!” What about the lady at the bus stop yelling strange phases? You immediately become guarded and move as far away from her as possible. I know you’ve done it. We all have.
We are so quick to judge others on the surface level without taking the time to think that maybe God is placing us in a situation for a reason. Maybe it is a test and in order to pass, you must show love and compassion for something or someone that you do not understand.
Perhaps the man or woman you judge are suffering from a mental illness. However, do not be deceived by appearances, because mental illness does not have “a look.”
More Than What Meets The Eye
When most people look at me, they see a successful, 20-something-year-old woman who is giving of herself and her time. In the past, they would only see a bubbly, out-going, praying and saved young lady who is grounded in her faith. When outsiders look at me, they often see someone with two degrees from two of America’s most prestigious institutions, an entrepreneur who prides herself on inspiring others to live life on purpose, and simply lets her light shine despite all obstacles.
However, what so many do not know is that there was a time when I was dying on the inside. On a beautiful summer morning, at the tender age of 25, I suddenly felt sick. It was not the kind of sick where one is coughing with a fever and chills. I felt as if there were a ton of bricks on top of my body and I could not move my feet from the bed to the floor.
Then, there were times when I was unable to stop my mind from racing. I had a hard time concentrating on simple tasks and making decisions. My right leg would shake uncontrollably and I would get so overwhelmed by my mind.
It was in those moments when I inspired to begin researching depression and anxiety. I had the following thoughts as I read the symptoms: “This sounds like me. But, if I’m diagnosed with depression and anxiety, does this mean I am no longer grounded in my faith? Would I walk around claiming something that the Christians deemed as not being a “real” disease? Am I speaking this illness into existence?”
NAMI also describes anxiety as chronic and exaggerated worrying about everyday life. This can consume hours each day, making it hard to concentrate or finish routine daily tasks.
As the months passed, my symptoms became progressively worse and I became so numb to life. I slowly began to open up to my church family and some of the responses I received were so hurtful. I received a variety of suggestions on everything from speaking in tongues for 20 minutes to avoiding medication because it would make my condition worse.
As a result, I did not know what to do. I felt lost and alone, because a community that I turned to first in my time of trial and tribulation did not understand me. I was so deep in my depression that praying and reading my Bible was too difficult of a task to complete.
As time went on, I eventually went to the doctor and guess what? I was right. I went undiagnosed for over 10 years. Imagine the consequences if a person with cancer, AIDS/HIV or diabetes went undiagnosed.
The Breaking Point
I eventually found myself in the hospital after a friend called 911 to notify them of my suicide attempt. I was so removed from life that when the doctor asked me the day of the week and date, I could not tell him.
Honestly, I can tell you a number of reasons why I tried to commit suicide. Some of them were external factors, such as finances. Some of it was burn-out. Some of it was unresolved childhood issues and genetics.
However, after learning my family medical history, I discovered that several members of my family battled mental illness during their lifetime. Both of my parents battled mental illness, and my grandfather informed me about the time he tried to commit suicide at the age of 14. My uncle was admitted to the hospital due to schizophrenia.
A Bright Future
Over time, I’ve come to the conclusion that I have no reason to feel ashamed or embarrassed. God has placed amazing people in my life from family members, friends who are simply extended family, doctors, therapists, and medication.
While my goal is not to rely on medication for the rest of my life, I am grateful that I found something that works while I work through recovery. Looking back to where I was about two years ago, I would have never saw myself living life with depression and anxiety.
I believe in the power of prayer and God’s word. As the scripture states in James 2:17, “Faith by itself isn’t enough. Unless it produces good deeds, it is dead and useless.” This leads me to believe that no matter how difficult the situation is, I will have to work towards healing and recovery even though I have a strong foundation and faith.
Do you have words of encouragement for someone who is battling mental illness? Share your thoughts below.
July is Minority Mental Health Awareness Month and this is a perfect time to shed light on what many deem as nonexistent problem. Schizophrenia, post-traumatic stress disorder, bipolar disorder, major depression, generalized anxiety disorder, dissociative identity disorder/multiple personality disorder, bulimia, ADHD, OCD and social anxiety are examples of mental illnesses that people battle daily. In the black community, many choose not to acknowledge mental illness as a sickness. Diseases such as diabetes and cancer are accepted as normal and natural, but what so many fail to realize is that blacks are no different than any other race when it comes to these illnesses. We are not exempt from mental illness.
While some experience mental illness only once in their life (depending on the illness, environment, life stressors, and genetics), others battle mental illness for the rest of their lives. Some of us think that we do not have a problem and truly believe that everyone else is the issue. Unfortunately, these myths and illusions force us to suffer in silence and not seek treatment. Mental illness affects “everyday functional” people and it is not limited to the homeless man talking to himself. It impacts a person’s emotions, perception, and behaviors.
As a person with major depression and generalized anxiety disorders, the comments said to me have been heartbreaking and mind-blowing because it prevented me from seeking help. I thought that I was making it up in my head even though I didn’t feel well for years. Finally diagnosed at 25, my doctor stated that the illness started around the age of 13. Can you imagine having cancer without being diagnosed for over 10 years? You would die. Well, I can tell you that I was dying on the inside and it led to multiple suicide attempts. My illness can get so debilitating. At one point, it stopped me from doing basic things such as going to work, talking, eating and showering.
Here are some of the myths that we must stop saying!
Myth #1: Only white people commit suicide.
Fact: According to by the Centers for Disease Control and Prevention, the suicide rate of black children in between the ages of 5 and 11 doubled between 1993 and 2013 and the rate among white children committing suicide declined. Suicides by hanging nearly tripled among black boys. While whites still have highest suicide rates in the country, suicide rates among black youth have significantly grown over the past decade. Unfortunately, black youth are killing themselves more frequently than their elders. Suicide has become the third leading cause of death among black people between the ages of 15 and 24 and a leading cause of death among school-aged children younger than 12 years in the United States.
Myth #2: Medication doesn’t work and/or they make you feel worse.
Fact: Medication is necessary for some individuals in their mental recovery. While they are NOT cures for mental illness, they are vital for treating the symptoms. Some may need medication for the rest of their lives (depending on the illness) and others only need it for a specific time. Nonetheless, medication is not a sign of weakness and it does not mean the person is crazy. It is no different from taking medication for high blood pressure or insulin for diabetes. Just like the body gets sick, the brain gets sick too, if you don’t take care of it. And no, this is not to say that everyone with a mental illness will need medication, but it is an invaluable help to many.
Myth #3: Black people don’t go to therapy.
Fact: Though there has been a deep-rooted stigma about seeking therapy, Blacks are increasingly seeking therapy for mental illness. Therapy is great whether you have a mental illness or not. Therapy helps you to work on yourself, dissect problems, face fears and overcome obstacles such as breakups, loss of a loved one, financial challenges, self-image issues, abuse, etc. As mentioned previously, blacks deal with oppression daily and therapy can help us work through it. Those who are still hesitant to try therapy can look into other ways of getting help. The support of a life coach has also been shown to be beneficial for many.
Myth #4: You can pray it away.
Fact: As a Christian, I have seen God perform miracles in my life. But when you say to a person “just pray,” you are assuming that they are not praying and dismissing how they feel, challenging the sincerity of their faith, and most likely preventing them from getting treatment. You would not say “just pray” to a person who broke a leg. You would tell them to go to the doctor for an x-ray and cast. We must treat mental illness the same. God also gives us resources to use on earth and sometimes that may be therapy and medication when a person is battling a mental illness.
Damian Waters is a marriage and family therapist in Upper Marlboro, MD, where he serves predominantly African American clients. On the issue of the stigma surrounding blacks seeking therapy, he says, “There’s some shame and embarrassment. You’ll tell someone that you went to the doctor, but you won’t tell that you went to the counselor or psychiatrist. Also, there is the idea that their faith should carry them through, though often their problems are larger than that.”
As a way to honor those with mental illness, please think before you speak, and encourage those who need help to seek treatment. Mental illness is just as serious as any other disease and those affected by it should not be judged or outcast. Mental illness is a flaw in brain chemistry, not a character flaw, or a white people problem.
Can you think of other myths surrounding Blacks and mental illness? Share them below along with your thoughts on putting the myths to rest once and for all.
Known for her chart-topping single Greater Is Coming, Carr is also a Grammy-nominated and Stellar Award-winning gospel artist, minister, and songwriter who unapologetically proclaims her love for Christ. She walks boldly and proudly in her calling and encourages others to do the same.
Carr began singing at the tender age of 5 and was called to preach at 13. In a short amount of time, Carr has garnered both national and international reach: a Billboard No. 1 Top Gospel Album (The Life Project) and No. 1 on the Billboard Gospel Airplay chart and No. 1 on the Gospel Digital Song chart for You’re Bigger. The song also peaked at No. 33 on the Adult R&B Radio Airplay chart. Her audience rapidly grew, landing her collaborations with gospel legends Shirley Caesar and Dorothy Norwood and performances on BET’s Joyful Noise and TV One’s Triumph Awards. Recognized by Jet magazine as “One of the Top Ten Faces You Need to Know” and included in Ebony’s Power 100 of the most influential people, she is well beyond her years and a true inspiration for today’s youth.
Her new single, You Will Win, is available on iTunes, Google Play, and Amazon. Her words of wisdom remind us that with God and positive people in our life all things are truly possible.
Urban Faith: How is your upcoming album different from your other projects?
Jekalyn Carr: With each assignment God gives us we should go from faith to faith and glory to glory, and this album is full of inspiration. I’m excited for the people of God to be changed and inspired.
Urban Faith: How have your parents inspired your career?
Jekalyn Carr: My ministry is built on my relationship with Jesus and my parents made sure that they protected my gift. They made sure to surround me with people who instill me with values that push me into my destiny.
Urban Faith: Adding author and actress to your already amazing accomplishments, at 20 years old are you excited to share your forthcoming book You Will Win and new album One Nation Under God? When will your book and album be released?
Jekalyn Carr: In January 2018, my book and album will be released. I share tips on how to win. At the end of the day, we are declaring it and speaking it but we must also be thinking like a winner, talking like a winner, and connected to winners. You can’t say you want to win and you are connected to people who look defeated or are defeated. You have to make sure you connect to people who have overcome. Whatever giant you face in your life, this book will help you. It is time for the people of God to take our victory title back. It’s time for us to declare our true identity and that’s a champion.
Urban Faith: Can you talk about your involvement in the OWN TV show Greenleaf?
Jekalyn Carr: Yes, I had a lot of fun and was blessed for the opportunity. My episode premiered on September 6. My Dad also produced a song entitled Hold Me Close and it is now available on the Greenleaf soundtrack.
Urban Faith: When you think of the word “success,” what comes to mind?
Jekalyn Carr: When I think of the word “success,” I do not simply minister because I have the skillset to, but I want to see people prosper and see the fruit behind my labor by hearing how blessed people are through testimonies. That is my definition of success.
Urban Faith: How do you prepare for your day with having a busy schedule?
Jeklayn Carr: With a busy schedule, I start my morning by prayer and declaring positivity over my day.
Urban Faith: In the pursuit of our calling, sometimes we find ourselves drained because we lack balance. How do you find time to find time to take care of yourself and what do you like to do for fun?
Jekalyn Carr: I take time to have fun and relax. I enjoy going to the movies, hanging out with family, getting my hair and nails done.
Urban Faith: What advice would you give to anyone who hasn’t discovered their purpose or is afraid to step out on faith?
Jekalyn Carr: There is a reason God has equipped you with your gift. There are people who are in need of your gift. That’s why it important to step out and do what God has designed you to do. You will find that as long as you are operating outside of your purpose, you are just functioning. When you operate in purpose, you will prosper and want people to be transformed because of your gift. Whether your gift is a preacher, a doctor, a teacher or athlete, you can’t afford to sit down on what God has placed on the inside of you. Ask God for the strength to allow your gift to be activated but also ask for boldness so you can walk into it and be successful in it.
Many of us were disappointed last spring when we discovered “Greenleaf” was not returning for three months. However, the OWN series’ two-night, mid-season premiere finally begins August 15 at 10 p.m. ET. “Greenleaf” was also renewed for season three, according to Variety and Deadline.
In case you’ve been living under a rock, we’d like to give you a brief recap on what you’ve been missing. (Caution: Spoilers ahead, for those of you who’d like to watch the previous episodes ahead of next week’s premiere.)
“Greenleaf” tells the story of an affluent Black family led by the bishop of the fictional Memphis mega church Calvary, but viewers soon learn that this Christian family is anything but perfect. Members of the Greenleaf family include Bishop Greenleaf, Lady Mae Greenleaf, their four children Grace, Charity, Faith (deceased), Jacob, and grandchildren.
So far, Season 1 and the first half of Season 2 have provided viewers with a front-row seat to the lies told by the Greenleaf clan and allies to cover up sexual and emotional abuse, infidelity, and corruption.
During Season 1, Grace finds her way back to her home and church in Memphis after avoiding both her family and the spiritual call to be a leader in the church for years. Viewers have witnessed Grace’s journey in serving as a catalyst for seeking justice on behalf of her sister Faith who was molested by their Uncle Mac and commits suicide as a result of the trauma. And, as the first season continues to unfold, viewers learn that there are, in fact, other girls who experience the same trauma at the hands of Uncle Mac.
The Greenleafs’ son Jacob and his wife Kerissa are working on their strained marriage after Jacob’s affair in Season 1. He also fights to be heard and becomes frustrated with being overlooked by his family.
To add fuel to the fire, Jacob makes the decision to leave Calvary to become an associate pastor at his family’s competition church Triumph, but he soon discovers the lead pastor, Basie Skanks, has a gambling problem and uses Triumph’s money to fund his habit.
Jacob hides the “church meetings” (aka poker games) from his wife but she is not completely clueless. Nonetheless, Jacob is not pleased with the way Basie handles his church affairs and does not want to be associated with the pastor. So, Jacob offers to pay off the debt of Triumph’s second location, in exchange for him becoming the senior pastor of the church, with no connection with Basie and the original Triumph location.
On the other hand, Charity, the Greenleaf’s third daughter, is working on her music career, gives birth to a beautiful baby boy, and her husband Kevin opened up about being attracted to men. Even after Kevin decides to go to counseling and work through his issues in order for their marriage to move forward, Charity files for divorce.
After Charity receives a call from her music producer to travel out of town and record music with a group, she asks her ex-husband to watch their son. However, once Kevin finds himself alone with the family’s attorney, Aaron, whom he finds attractive. By the way, Charity is also attracted to her music producer.
The Greenleaf family often tries to sweep issues under the rug but the fire continues to grow and we all want answers. Will Charity date her music producer? Will Kevin date Aaron? Will Grace find justice and finally have Uncle Mac put in jail? Will Jacob get Triumph 2?
“Greenleaf” does an excellent job at highlighting the challenges that face a pastor and his family, and sheds lights on issues in the black church such as homosexuality and mental illness.
And, although many of these issues are embellished a bit for the sake of television, it is important for Christians to realize that even ministry leaders are not exempt from trials and tribulations any more than their members. I suppose we’ll all have to stay tuned to see what’s in store for Calvary and the Greenleaf clan.