Making a user journey map… for your brain

Mental Fitness, Personal, Values based living, Workouts

 

Throughout my mental health journey, I’ve repeatedly run into an obstacle, which I will loosely dub ‘I’m not sick enough to deserve help’.

Whenever I would think about getting therapy or talking to anyone about what was going on, I’d say, ‘Well, I’m still going to uni and getting my assignments done. I don’t take drugs. I can leave my house. I might be depressed, and having panic attacks every other day, but I can sort it out. I just need to stop being lazy.’

I think a lot of us take that perspective on our mental health. But let’s flip it so we’re talking about physical health, instead:

‘I hurt my leg a few years ago, but I can still crawl around to places. It’s not ideal because I have to drag this dead weight around with me, and I can’t put weight on that side. Still, it can’t be that bad, because I can use the other leg. I’m not gonna bother getting it checked out until I lose function in both legs. I’m just lazy and need to work harder.’

Sounds dumb right? Granted, lots of us do ignore our physical health for too long, but I don’t think it’s as normalised in our society.

You don’t have to do it happily. You just have to do it.

Levelling Up and Productivity, Mental Fitness

So often, we live our lives expecting to feel a certain way. When we inevitably don’t, we question our actions, and often punish ourselves for feeling that emotion.

I’m angry about this ‘small’ thing; I must be overreacting. I’m too anxious to speak up; I’m a coward. I feel nervous about this interview; I can’t do it.

However, there’s something to be said for taking meaningful action regardless of how you feel. Repeating the mantra in the title (‘I don’t have to feel X’. I just have to do it’ takes the pressure off me to feel a certain way. I can choose my actions based on all the information I have, not just emotions — and I can avoid shaming myself for those feelings, since I took the valued action regardless.

Here’s some examples:

Discomfort-zoned

Levelling Up and Productivity, Mental Fitness, Values based living

My habitual response to discomfort is to run, avoid, or to distract from the problem with something. Examples:

  • Feel anxious about work, or imposter syndrome –immediately want to leave my job and find somewhere else.
  • Feel tired or stressed: nap my problems away or watch YouTube videos until I feel better.
  • Get annoyed at a friend or situation: complain or vent about it instead of taking any action to fix it.
  • Know I should write a blog post, but I don’t feel inspired so I don’t wanna: avoid it. (admittedly I’ve been steadily writing my novel as well, but I am hardly trying to fit blogging in either)

My journey in cutting out compulsions has gotten pretty far, but I must fill my time with useful things, or I’ll start relapsing. It is in incremental steps so far, as I mentioned in my previous post about small wins: committing to the tiniest action as often as I can. Writing a paragraph, playing one scale on guitar, putting on my exercise clothes. It’s working well so far, as the act of starting usually propels me into doing more.

However, ironically, a discomfort I need to move towards is feeling like I’m ‘not doing well enough’ at moving towards discomfort! I tend to put myself down, and sometimes the struggle towards doing more comes from a feeling of inadequacy and unhappiness with my life, rather than just wanting to do more things I like.

But I’m doing fine. And I can act, and do things I value, and love myself — regardless of the discomfort that brings.

Why We Don’t Practise Self Care

Mental Fitness, Self Care, Workouts

Every time I get sick – usually by becoming so exhausted I can’t function anymore – I say the same thing to myself: ‘I’m shutting down purely because I stopped looking after myself. My body is forcing me to take a break so I can stop, and take care of myself.’ I remind myself that I need to integrate self care into daily life, instead of waiting until I am forced to.

So why do I (and you, probably) keep doing the same thing? Plenty of reasons, but here are some suspects:

  • Not feeling like I should care about, or like I deserve to look after myself. It’s easy to get into a slightly nihilistic, ‘nothing matters so why should I matter’ attitude about self care. In the end though, that thought path doesn’t offer much value to me — but it is familiar and actionless.
  • Enjoying the self-destructive cycle. Like when someone tidies after it’s been a pigsty for ages – there’s a weird satisfaction in getting back to square one. I’m the same with my room, repeatedly letting it get bad and then cleaning it in within about a week.
  • Not observing my limits for energy, etc. I’ve been experimenting with those limits at the moment, by seeing how much I can take. However, I’m not being mindful of my current level as a cut off point, only focusing on where I think I ‘should’ be.
  • Not being consistent in how, or when to practise self care. When I’m doing a lot of new things I fall back on fulfilling basic needs like sleep, eating and hydrating. I often underestimate the importance of just those things.

I think for once I have caught myself and started to rest before I got too bad. But there’s still room to improve. I have been very good at pushing into discomfort (the ‘push’) skills detailed in my post on designing a mental health workout. Regardless, it’s clear I’ve been neglecting the ‘pull’ (or self care) skills quite a bit, which is a bit like exercising vigorously every day without rest.

Looking over my plan, I can see I’ve dedicated hardly any time or thought to it in my daily plan, despite doing some extremely tiring and difficult things!

(Like karaoke… Never thought that would happen)

Actions:

  • Clarify what counts as self care and not self care for me: what supports me? What makes it harder to do what I want to do and how can I address those things
  • Make focus on ‘basic’ self care such as sleep, eating right, etc, a priority in my plan.
  • Plan in time to do that self care, and check in more often with myself.

Creating a Mental Health Fitness Plan

Levelling Up and Productivity, Mental Fitness, Values based living

We’re almost two weeks into the new year. Gyms all over the world have been  inundated with newcomers suddenly motivated to achieve their fitness goals that they started to neglect at the end of the year. I myself have been trying to get back into yoga and start bouldering again, with the help of Yoga with Adriene and (hopefully) my colleagues.

Still, regardless of whether people actually achieve their fitness goals — the joke is that people often don’t, of course — it’s seen as such a normal thing to create a plan for physical fitness and stick to it. Even people who can only manage one push up are aware on some level that regular exercise is necessary to keep our bodies working. Not quite so for mental health, where most of us believe we’re fine until we’re not, with little thought about how we got there.

Mental health is not seen as a skill that can build or deteriorate with time; it’s something you have or don’t. But since reading Mark Freeman’s book, The Mind Workout, I’ve often wondered — why aren’t there easy, accessible routines to follow for mental fitness?