chronic pain, Mental health

Ugly Truth 61: Pain Management

“Surrender is an incredibly difficult topic in light of chronic illness, because loss is often continued and sustained.”
-Cindee Snider Re, Finding Purpose: Rediscovering Meaning in a Life with Chronic Illness

Dear Readers,

Deskraven was designed with community in mind. If you’re interested in writing for the Deskraven Blog, please email me at Contact@Deskraven.com to obtain a copy of the interview questions. There’s no catch, and you may submit your writing anonymously if you wish.

Sometimes I surrender to the process. Other times I demand more of myself and those who love me. Chronic pain is a tricky thing, and the truth is I am starting to lose heart.

Earlier this month I had an MRI that revealed an L5/S1 disc herniation and spinal stenosis. Still, these did not explain my pain levels, so my chiropractor referred me for pain management. Initially, he had spinal steroid injections on his mind. However, with a more conservative approach my Wife and I went for a second opinion. Ultimately, we located our own pain management physician who is also a spinal specialist. After my first exam he asked to view my MRI images himself, started me on Gabapentin, and referred me for a complete Nerve Conduction Study/EMG to asses my nerve damage before moving forward with epidural spinal injections. Today was that day, and let me just say if you have never experienced one of these, count yourself blessed because it’s some kind of monster.

Upon arrival my neurodiagnostic tech greeted my Wife and I. Even though he was awesome, knowledgeable, and forthcoming about the level of discomfort I would experience, nothing could have prepared me for this.

He explained that there would be three phases to the procedure. First, he would adhere leads to my lower extremities and use electrical stimulation to measure my nerve response. He would begin on a low setting and increase accordingly along my lower back, legs, and feet. Next, he would adhere leads to my forehead and feet to measure my brain’s response time to S1 nerve stimulation, an area thought to be damaged in my case. Finally, he would insert small needles into my legs, feet, and back to measure my nerve response in a flexed position versus a relaxed state. He stated treatment routes can range anywhere from nerve surgeons to physical therapy based in the results. He informed me the procedure would last thirty to forty five minutes, and we began.

I took a deep breath and did my best to relax even though I was anxious and cold. I tolerated the first round fairly well being that I have experience with a TENS unit at home. It felt very similar along my legs and feet, however, as he increased intensity so too did my discomfort. It was interesting to detect abnormalities in my response to stimulation on my left and right side. The right side of my body seems to be notably problematic due to spinal stenosis (a narrowing of the spine) and the subsequent nerve damage. My Wife sat across the room observing my limbs jumping on the table as the tech wound up his tools and administered increasing shocks to various parts of my body. I took comfort knowing she was there, and I was able to relax into a state of meditation. The tech asked if I was okay, and we had a good laugh about good patients and bad patients. He confided in me that some people scream and cry, and it isn’t unusual for them to walk out altogether. It didn’t take long before my meditation broke and I was overcome by wincing pain. Suddenly, I could understand why.

Next, the tech applied electrode gel and medical adhesive to my forehead right where your third eye might be, as well as on the top of my head. This was relatively painless, a gentle respite from what was to come. He explained this was used to measure brain activity in relation to sensation in the S1 nerve specifically. And so I sat, for two important minutes in complete silence, careful not to move.

Next came the needles, and even though I kept my humor about me to aid in my composure, I knew the next part would require I call the warrior in me to the surface. The tech explained he would insert small needles into three locations on each leg, and four on either side of my spine for a total of ten. The insertion of each needle was tolerable, but then he added intense electrical stimulation and asked me to flex and hold various positions. During the time of the recording, a loud crackling sound could be heard emitting from the computer speakers. As if the excruciating pain some may equate with torture wasn’t enough, I felt as though I could be scooped up by space creatures at any second. I began to groan and hum a bit, noticing some parts of me were significantly weaker and more pain producing than the rest. Lastly, he asked me to turn onto my tummy where he would repeat the same procedure on my lower back. Surprisingly, this wasn’t as painful as the others, likely due to the fact that I was already defeated and there’s more tissue to absorb the shock and pinch.

Finally, my Wife tied up a few loose insurance ends and my shoes were returned to me. The tech informed me he would forward his findings to a neurologist and we would have the results at my follow up appointment with my pain management doctor in three weeks. I thanked him and wished him a safe drive home. He handed us his business card and wished us well before I stumbled out the door.

The first thing I did was crawl into the car and light a cigarette. I felt all of my medical trauma adding up. I knew the tears would come, but not yet. First we had errands to run and children to mother. I felt as though I left my body more than once and nothing really mattered outside the dissociative cloud I had moved into. I just wanted to collapse into my Wife who I am so grateful for and shut the world out. I just wanted to take a moment to validate my suffering. I just wanted to fall apart and not worry about anything else. Soon the demand became too great, my boundaries crumbled in my vulnerability, and I moved into a state of overwhelm. Even though my loving well intentioned Wife was going on about practical things, I couldn’t hold it anymore and my eyes welled up with tears. Naturally she was concerned, but I reassured her it had nothing to do with the groceries. I’ve worked hard to push my processing delay forward with the wisdom that it’s okay and perfectly healthy to cry. I have been a brilliant suppressor who constantly seeks to release that part of herself.

Finally, we returned home and the night ensued with challenging parenting, wine, reflection, and warm water.

I could sit here and tell you ten clever Deskraven ways to cope with chronic pain, but the truth is I haven’t uncovered anything yet that has truly provided meaningful relief. Like psychology, it seems to be nothing more than symptom management and breakthrough pain despite your best efforts. There are good days and there are hard days. Today was most definitely a hard day.

So, here I lay in a tepid puddle measuring my mental health against physical defeat, sharing all of this with you for the sake of the one person who needs to read it. Please do not despair. You are not alone. Tomorrow will be mostly bed ridden sleep, and hard prayer for the answers I know are coming. When they do, I promise to share them with you, too.

Discuss: How has chronic pain impacted your life? How do you cope?

**If you’re a mental health survivor or mental health provider and want to tell your story – please email me at contact@deskraven.com!**

For more excellent insight and entertainment through a collaborative approach to all things mental health, including a guest post from yours truly, visit the Blunt Therapy Blog by Randy Withers, LPC! For additional perspectives on suicide prevention from master level mental health providers visit, 20 Professional Therapists Share Their Thoughts on Suicide!

In collaboration with Luis Posso, an Outreach Specialist from DrugRehab.com, Deskraven is now offering guides on depression and suicide prevention to its readers. For more information on understanding the perils of addiction visit, Substance Abuse and Suicide: A Guide to Understanding the Connection and Reducing Risk! In addition, for a comprehensive depression resource guide from their sister project at Columbus Recovery Center visit, Dealing with Depression!

chronic pain, Lifestyle, Mental health

Ugly Truth 60: I’m Tired

“Fatigue is here, in my body, in my legs and eyes. That is what gets you in the end.”
-Margaret Atwood

Dear Readers,

Sometimes getting better means getting worse first. The truth is I have more than I could ever dream of, but my exhaustion remains paralyzing.

When you have mental illness and chronic pain there’s a part of you that cries every time you have to get out of bed, but you do it because you don’t have a choice and no one truly gives a shit. The bills have to be paid regardless of the despair in your gut or the fire in your bones. Fatigue is a powerful and difficult thing. In fact, almost all of my suicidal ideation stems from this sense of overwhelm.

So far, I have found the only way around this is to take it in stride. Most days I feel good about the progress I have made, am making, and will continue to make; some days I buckle at the knees and I’m forced to listen to my body.

I spend weekends in bed because a two-day recovery is my minimum necessity for pain management, and daylight alone literally drains the energy from my soul. On the other hand, being so sensitive has taught me everything I need to know about boundaries and gravity. Be sure to ask yourself exactly what you need in these moments, and don’t dismiss the answer. My body craves solitude for example. The truth is I am a writer, but it still took me years to develop my use of language.

Why is it so difficult to get the fucking words out? Putting my agony into command has always been a challenge, be it physical or psychological. There is very little that really measures up, and I want to get it right. Sitting there from one specialist to the next, my wife squaring her shoulders beside me because she doesn’t know how to protect me from this, watching the dust settle in the afternoon light – I just want to be heard. Just once, I’d love to be taken care of. I don’t have to ask myself how I got here because I already know the answer. All I can do now is hope and pray for competent physicians. So far I have met some wonderful providers, and others who really make you ponder the meaning of the profession. The truth is honesty is always my best policy in life, in love, and in languishing.

I finally got some answers last week, and for that I am grateful. My TENS unit is giving me relief. I am sleeping better, and experiencing wider ranges of mobility – but I still have a lot of work to do. I know because I feel pushed to the brink, and I’m crying easily these days. I have my next doctor’s appointment on Wednesday, and my mind has a way of making something out of nothing; What if steroid injections don’t work? What if spinal decompression makes things worse? What if I’m never fully able to physically rehabilitate? What if the insurance runs out? What if my depression is always treatment resistant? What if I have to apply for disability again? This week my governor declared a state of natural disaster during a global pandemic for a life threatening ice storm approaching Houston, and suddenly his toll reflects my own. People are dying outside. We would all be better off staying home.

When we’re talking about serious fatigue, it makes the really small stuff feel insurmountable. I find myself in a constant state of mental preparation, and it’s not something an afternoon nap will cure. I wish I never would have taken my vitality for granted. It feels like I’m walking through quicksand underwater with weights on my feet. Soon I can’t breathe, and no amount of sleep or wine is enough. When it is time to sleep, I often can’t without a medicinal assist and when I do, nightmares and screaming neighbors persist. Still, sometimes the absence of something teaches us to truly understand its value.

The exhaustion is a visceral reaction to small daily obligation because my energy is redirected to everything it takes to hold my body upright during the day. I know tapered activities and exercise is the best way to combat this, but I must be patient until I get my spine under control. Unfortunately, I can’t tolerate exertion the way I used to. If I were to lean into it now, I run the risk of injuring myself further. In the meantime, hydration, eating well, and bed rest is ushering me through. The truth is being a full-time working mother, wife, and student will have to wait as I learn to balance these demands with self-care. I am learning how to reorganize my life. If you’re somewhere out there in the ether and you’re feeling overwhelmed, remember you’re not alone. The truth is it’s okay to cry, and it’s okay to tell about it.

Discuss: When was the last time you cried? How do you cope with clinical fatigue?

**If you’re a mental health survivor or mental health provider and want to tell your story – please email me at contact@deskraven.com!**

For more excellent insight and entertainment through a collaborative approach to all things mental health, including a guest post from yours truly, visit the Blunt Therapy Blog by Randy Withers, LPC! For additional perspectives on suicide prevention from master level mental health providers visit, 20 Professional Therapists Share Their Thoughts on Suicide!

In collaboration with Luis Posso, an Outreach Specialist from DrugRehab.com, Deskraven is now offering guides on depression and suicide prevention to its readers. For more information on understanding the perils of addiction visit, Substance Abuse and Suicide: A Guide to Understanding the Connection and Reducing Risk! In addition, for a comprehensive depression resource guide from their sister project at Columbus Recovery Center visit, Dealing with Depression!


chronic pain, Lifestyle, Mental health, recovery

Ugly Truth 59: Chronic Pain Will Teach You Everything You Need to Know About Yourself

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” -Kahlil Gibran

Dear Readers,

At Deskraven we believe in the collaborative approach that connects those in need with meaningful content and the voice no one else will give them. For more information on how to write for the Deskraven blog or connect with resources on addiction, depression, and suicide prevention – please scroll to the bottom of this post. I encourage you all to participate in the comments section below so we can continue to dialogue on these very important topics.

The truth is I should be doing my homework right now, but I have so much to say. Last week marked the beginning of the end of a very long road. If you know me personally or have been a dedicated Deskraven reader, then you know I am not shy about sharing my diagnoses with my readers. This is because I believe in assigning pain a function so that our suffering may not be in vain. This, emboldened by the power of community, has offered me a great deal of meaningful processing and the subsequent healing that follows. The mission now is to return that information back to the masses.

That being said, I live with Mixed Bipolar Disorder, PTSD, and Panic Disorder w/ Agoraphobia. I have many posts archived on all of these disorders if you care to learn more specifically about how these can impact your life. For now, I will be concise.

In short, Mixed Bipolar Disorder is characterized by disorienting mood swings and behavioral changes that often result in significant social and professional consequences. Mixed episodes are unique in that in contrast to Type 1 or Type 2 Bipolar Disorder, Mixed Bipolar Disorder consists of both highs (mania) and lows (depression) simultaneously. This is considered significant because people who experience mixed episodes are at a greater risk of suicide due to the impulsive energy mania provides while also being in a state of depression. This presents differently for each sufferer, but in general I experience a great deal of grief and agitation that can range anywhere from clinical sadness to full blown psychosis if I am not careful to force feed myself self-care and the power of saying, “No.”

Similarly, PTSD is characterized by mood instability, sleep disturbances, and a false sense of reality brought on by trauma. Trauma consists of experiencing something life threatening such as war, relationship abuse, addiction, mental illness, an auto accident, a chronic illness, medical trauma, an untimely death, a sexual assault, etc. – or watching someone we love experience these things. Trauma is relative so what may be traumatizing for you may not be for someone else, or vice versa. Most people who experience these types of life disturbances experience a period of profound grief. Often with the help of a professional counselor or spiritual teacher, we are able to move through, process, and release trauma in a way that both honors our suffering, and releases us from our entanglement to the traumatic event. This allows us to move forward with little to no lasting impact on our mental health. Individuals who become stuck or stagnant in this process develop Post-Traumatic Stress Disorder (PTSD).

Finally, Panic Disorder is characterized by panic attacks, the sensation that you will in fact die at any second, physical manifestations of fear including shaking and hyperventilation, and the fear of their inevitable return – usually in public. As you can see, this disorder is incredibly cyclic and self-perpetuating. The good news is this also makes it one of the most treatable mental health conditions. Agoraphobia is often the product of Panic Disorder in that this experience triggers pathologized avoidance of public, wide open spaces, crowds, and any location that may produce the inability to escape to the point that it becomes a clinical phobia that interferes with your quality of life or your ability to leave your home.

For some reason my soul decided that the above conditions resulting in two in-patient psychiatric hospitalizations would not suffice for one lifetime. So, in addition I also experienced a car accident in 2015 that ultimately lead to me developing physical chronic pain. Subsequently, I had several other injuries over the years, including a concussion, but believe this incident to be the most significant. What I should have done was seek treatment from the Orthopedic Surgeon and Physical Therapist I was referred to, and made the person who hit me pay for it. Instead, in my stubborn naiveté, I accepted a $1200 settlement and never went to the doctor. For the first couple of years I had aches and pains, but in general I remained very active and physically fit. Sometime in 2017 my injury worsened.

Suddenly, I found myself collapsing at the side of my bed when attempting to stand up. I found I could no longer tolerate my yoga practice because the nerve pain was excruciating. I could no longer enjoy being active in nature or playing with my son. I experienced neurological symptoms and nearly lost consciousness. My posture began to suffer and I developed difficulty walking, standing, sitting, sleeping, driving…existing. No matter what I did I couldn’t get comfortable. The pain was constant, burning, and sharp; localized in my lower back, shooting into my hip joints, and down into my lower extremities. I experienced inflammation, pins and needles, numbness, muscle spasms and migraines. At the height of this I found myself completely unable to work, slowly losing everything I had worked so hard for, and applying for long-term disability before the age of 30. Countless ER visits, a bajillion CAT scans, innumerable blood draws, and one grueling in-patient hospitalization later we were able to rule out life threatening neurological conditions and auto-immune disorders.

Last week I met with a Spine Specialist and received the MRI I have been seeking for years. Finally, I got some answers: L5/S1 central disc herniation and a narrowing of the spine, sometimes referred to as Spinal Stenosis. In light of these results my doctor referred me for various types of treatment including chiropractic adjustments, a 20-session spinal decompression program, and pain management including spinal steroid injections with the end goal being complete physical rehabilitation. Fortunately, he believes I am not a candidate for surgery at this time. He is also considering additional MRIs as he has seen in his practice a neck injury masquerading as lumbar pain.

After some discourse and the types of answers that only yield more questions, we decided the best course of action would be to get a second opinion before we commit to a decision and begin pain management. Currently, I am spending 2-3 days a week in doctor’s offices, receiving chiropractic treatment, alternating between hot showers and ice packs, consuming copious amounts of ibuprofen, altering my lifestyle as much as I can tolerate, and spending 30-40 minutes a day hooked up to a TENS unit at home with the help of my beautiful wife.

The more doctors you meet the more you realize why medicine is considered a practice. No one really has all the answers. It becomes paramount to advocate for yourself in the medical setting, and to work together to find the best course of treatment for you. Finding a good doctor or therapist is a lot like dating. Chronic pain is not that different from psychological anguish. The outcome is the same, and sometimes it takes time to find the right provider.

Somewhere I read that ruin is a gift life gives us because it is only in the dismantling that we are able to transcend our suffering. In this light, I have come to appreciate my white-knuckling desperation as an indication of teaching, as well as the not so gentle push from my loving wife to seek treatment. Perhaps the key to becoming a true patient is to simply not engage in resistance, the same way mental health recovery means not resisting the good that is being offered to you even though you’ve been told your whole life that you don’t deserve it. It’s okay to feel how you feel, so long as you’re willing to do something about it. The truth is I am as stubborn as they come, however, this trait will never serve me unless I learn how to shift resistance into determination.

Humility has been my calling to self-development and recovery my calling to life. Similar to the way a flower manages to bloom between the cracks in a sidewalk, at some point you learn that overcoming suffering is a choice. I know this experience is going to teach me exactly what I’m made of because the only way out is through. This resilience is revelatory coming from someone who previously held no sense of self-preservation. I say that to say this: Do not ignore your pain in whatever form it takes. Address it.

Healing is not only for you, but for those who love you, and refuse to stand idly by while you concede to what your life has become. The truth is that despite every obstacle you have faced, you do not have to accept victimization or enabling on your path to wellness. The truth is you can decide to take accountability, to change, and to do whatever it takes to reclaim your quality of life. I know there will be days of purposeful set-backs. Sometimes I make progress. Sometimes I cry and the chores don’t get done. Still, I can see myself on the other side of this, and I can’t wait to give my wife the partner she deserves.

Discuss: How has chronic pain impacted your life and mental health?

**If you’re a mental health survivor or mental health provider and want to tell your story – please email me at contact@deskraven.com!**

For more excellent insight and entertainment through a collaborative approach to all things mental health, including a guest post from yours truly, visit the Blunt Therapy Blog by Randy Withers, LPC! For additional perspectives on suicide prevention from master level mental health providers visit, 20 Professional Therapists Share Their Thoughts on Suicide!

In collaboration with Luis Posso, an Outreach Specialist from DrugRehab.com, Deskraven is now offering guides on depression and suicide prevention to its readers. For more information on understanding the perils of addiction visit, Substance Abuse and Suicide: A Guide to Understanding the Connection and Reducing Risk! In addition, for a comprehensive depression resource guide from their sister project at Columbus Recovery Center visit, Dealing with Depression!

Mental health

Ugly Truth 56: Navigating Spiritual Trauma

“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
― Fred Rogers

Good Morning Dear Readers,

Have you ever had a rage dream you were so sure was real? Last night I dreamt of many combative arguments with various friends and family members that involved me insisting they remove themselves from my immediate surrounding. Filled with overwhelming anger and four letter words, I recognized their hurt and betrayal regarding memories of my own that have taken place in real life, and confronted it head on from a position of strength rather than victimization. In my heartfelt conviction I felt vulnerable but strong. Upon waking I was pouring sweat and my heart was pounding with the residual anger. Still, I found solace in the fact that my nightmare remained largely advantageous as it afforded me the opportunity to examine the boundaries my mind implied to better serve me. It was clear to me that despite the intense level of emotion I was experiencing, I was validating my suffering and laying the groundwork to disallow that harmful energy to harness my better self. The more I dig into soul development and trauma work, the more I realize that despite the progress I have achieved there is so much more to unpack. That being said, I have been known to get in my own way as my peace keeping nature drives me to avoid conflict. While mostly favorable, this has no doubt extended my grieving process over the years. I have found that each time I seek to start the conversation and find resolution, it quickly becomes too painful and I pull back. The truth is there are some things I am not yet ready to unravel, and that’s okay.

In a Podcast entitled “Raw Spirituality,” hosted by Alyssa Malehorn and her partner Zack Fuentes, I have gained a plethora of knowledge about the spiritual realm from a New Age perspective. In many instances I disagree with their findings as I frequently find holes in their logic, but for the most part their insight has been very healing and third eye opening. In episode 16 they discuss Soul Fragmentation & Reunification. It is the concept that by acknowledging the traumatic events we endure, we notice that we leave pieces of our soul behind with each negative encounter leading to a fragmented sense of self. The solution then is to recall that energy back to yourself in order to heal and reunify the soul. This creates the space needed to process, grieve, and release our anguish leading to a more reliable integration. It doesn’t take a believer to see how this type of philosophy has a lot to offer us all. If nothing else, it teaches us to sit with and tolerate our grief rather than avoid it. In general, those who face trauma work head on are typically more successful at processing in the long run compared to those who consistently victimize, deny, or distract themselves from it. I know this from personal experience. These spiritual teachings support the idea that self responsibility and psychological barbwire are not synonymous, however, if you find yourself coming up against fear or resistance during this phase, you may require additional support such as that of a therapist to move forward.

Psychologists have long explored the role of dream states as they relate to processing trauma since nightmares remain a hallmark symptom of Post-Traumatic Stress Disorder (PTSD). Our mind utilizes dream states to relive and process trauma whether we’re ready for it or not. Understandably, this can lead to a multitude of consequences related to emotional distress and disordered sleep. In an article entitled “How to Manage Trauma-Related Nightmares,” The Psychology Group offers up some additional solutions:

Typically, the first step is addressing the cause of the nightmares (in this case, PTSD).

There are evidence-based treatments for trauma or PTSD that are known to be very effective in reducing symptoms. An individual evaluation would be important to address if medication is necessary and to rule out any health risks.

If trauma-related nightmares persist, here are specific evidence-based treatments to address them:

  • Imagery Rehearsal Therapy (IRT) and
  • Exposure, rescripting, and relaxation therapy (ERRT).

These treatments share some basic aspects like visual imagery (visualizing a scene or activity in your mind) and nightmare rescripting.

Here is an example of how visual imagery and nightmare rescripting work:

  • Think about a nightmare that comes up frequently

(Where are you? What is happening? Who is present?)

  • What are you feeling? (during the nightmare and when you wake up)
  • How would you like to feel instead?
  • How would the story need to change to feel this way?

It’s hard to convey the nuances in this technique. A trained therapist can help you further by teaching you the specific strategies to rescript the nightmares properly (to address the last two points).

Although individual treatment is very powerful in managing trauma-based nightmares, there are skills that you can try yourself. Such as grounding, and relaxation or breathing exercises.

Grounding techniques are helpful to distract or temporarily get some distance from the distress caused by nightmares by focusing on the present moment.

First, be sure to completely wake up after having a nightmare. The idea is to help you get oriented in the here and now and to re-establish your sense of safety before you go back to sleep.

Tip: it is useful to have a nightlight or a lamp near your bedside to aid you in getting oriented in the present moment

After waking up, begin this grounding technique.

It’s all about your senses. Focus on:

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

If you need a little more help, you can follow a grounding technique with a simple breathing exercise.

Over the years, self control and grounding techniques (sometimes with a medicinal assist) have been the most beneficial to me. Likewise, I completely avoid horror movies and dark themes of spirituality to see to it that my mind has less invention to leap from. At the peak of my suffering my nightmares would trigger panic attacks, insomnia, and vodka consumption at 9am before I learned how to better manage them. As dreaming remains an unconscious activity, it is paramount to ground yourself in the present moment as described above and stay calm. This is often easier said than done, however, with practice it will become easier to pluck yourself from a frightening dream state and place yourself back in the physical world long enough to process the heart of the trauma. Over time, this will lead to a decrease in the intensity and frequency of your nightmares.

Discuss: What have your dreams taught you as it relates to trauma work?

See below for more Deskraven posts on the topic of PTSD and nightmares:

Ugly Truth 46: June is PTSD Awareness Month!

Ugly Truth 36: Insomnia & Nightmare Exacerbate Depression

Ugly Truth 21: The Hidden Symptoms of PTSD

17 Ways to Cope With PTSD Nightmares

PTSD: How to Cope With Body Memories

**If you’re a mental health survivor or mental health provider and want to tell your story – please email me at contact@deskraven.com!**

For more excellent insight and entertainment through a collaborative approach to all things mental health, including a guest post from yours truly, visit the Blunt Therapy Blog by Randy Withers, LPC! For additional perspectives on suicide prevention from master level mental health providers visit, 20 Professional Therapists Share Their Thoughts on Suicide!

In collaboration with Luis Posso, an Outreach Specialist from DrugRehab.com, Deskraven is now offering guides on depression and suicide prevention to its readers. For more information on understanding the perils of addiction visit, Substance Abuse and Suicide: A Guide to Understanding the Connection and Reducing Risk! In addition, for a comprehensive depression resource guide from their sister project at Columbus Recovery Center visit, Dealing with Depression!

Lifestyle, Mental health

Ugly Truth 55: Nature is Nurture & 5 Ways to Reset a Troubled Mind

“A higher level of consciousness can not support a pattern of fear.” -Alyssa Malehorn 

Good Afternoon Readers,

Over the past week I have dedicated a great deal of effort toward altering patterns of behavior that no longer serve me. Interested in the way spiritual practices influence mental health, the Deskraven blog offers you 5 ways to tap into and improve your relationship to yourself:

Practice Intermittent Fasting

Intermittent Fasting (IF) has innumerable health benefits. If you’re unfamiliar with Intermittent Fasting, it is the notion that you fast for a period of time followed by opening an eating window for a period of time. The key to success is selecting an IF schedule that best suits your lifestyle, and allows you to build slowly on your success.

Many people begin with 12 hours of fasting (often while you are asleep) followed by a 12 hour eating window. As this form of self-discipline becomes easier, you will graduate to 16:8, 18:6, 20:4, or 23:1 fasting schedules. There are other IF schedules available as well such as eating normally for 5 days while restricting 2 days to 600 calories (5:2), and One-Meal-A-Day (OMAD) that I have also found to be successful.

Currently, I am fasting for at least 20 hours a day and eating in the evening. During my fasting window, I consume only large amounts of water, black coffee, and tea. Over time, your appetite will diminish and adjust accordingly. This is the best schedule for me as I am often busy through out the day, and calorie consumption makes me drowsy, so it offers up the promise of a good night’s sleep.

The health benefits of Intermittent Fasting consist of changes in the function of cells, gene expression, and hormone levels. IF helps you lose weight, burn belly fat, reduce insulin resistance, reduce oxidative stress, and reduce inflammation throughout the body. Moreover, it is beneficial to heart health, cellular repair, and longevity. Lastly, fasting practices offer marked improvement in cognitive functions such as memory, clarity, execution, and unheard of levels of energy.

Not surprisingly, this physical process lends itself well to elevating your level of consciousness as you begin to heal from the inside out. The early days can be extremely challenging as you push though detoxing processes that may produce headaches or irritability, however, this will pass and soon fasting will become as mindless as breathing.

Please note you should never feel unwell while fasting, so be sure to listen to your body and consult with your doctor before prompting any changes in lifestyle. Intermittent Fasting is not suitable for children, or fragile populations enduring health concerns or pregnancy.

Seek Out Nature

After spending a few of my formative years in the Colorado wilderness, returning to Houston, Texas, USA was no easy task. While I returned to improve my access to economy and reduce isolation, I’m afraid the expense came in the form of limiting my access to natural resources. These often consisted of the soul shaking views of the Colorado Rocky Mountains, the winding fields of colorful and seemingly endless treetops, and the naturally occurring Colorado River with the power to enlighten. Despite my better angels, I took these for granted and quickly lost touch with my higher level of consciousness by returning to the hustle and bustle of the busy city.

Once I became aware of this, it took nothing more than a quick Google search to find a local walking park near my office. I was surprised to learn that such a small gesture had the power to return me to my old sense of self. Even though the natural sources in my community remain largely artificial, it was enough to feel like visiting an old friend. I found that my intellectual stirring quieted and I wanted more, so I started implementing daily walks into my routine. I have come up against waves of discomfort and discouragement as someone living with chronic pain, however, I found that the stress relief and peace of mind that followed was well worth the pain of getting stronger.

Meditate

Meditation remains the best and fastest way to grow your level of consciousness. While you may find this task weird or daunting, it doesn’t have to be. Meditation is a practice that takes time and repetition to find what works for you. It can be as sophisticated as a lengthy past life regression, or as simple as taking five conscious breaths per day while driving or putting away the dishes. Like Intermittent Fasting, and exercise, you will find meditation works the muscles of the mind and will become easier over time.

Recognize and Release Your Limiting Beliefs

Any form of self development will often prompt our inner voices of criticism. It is paramount then to observe, acknowledge, and release these feelings of inadequacy. Essentially, this is the message of meditation at its core. The goal is not to silent, dissolve, or judge your thoughts, but to tap into the greater intuition behind your intentions. This insight will serve you in all areas of your life from professional goals to interpersonal relationships.

Experience a Shift in Consciousness

As you combine positive practice with the results they bring such as an overall improvement in your physical health, a strengthened sense of emotional stability, and a state of mind that promotes more love, connection, compassion, and peace – you will find that a higher level of consciousness can not support a pattern of fear. As someone living with significant mental illness, this realization has been invaluable. As I continue my practices, I continue to observe a reduction in anxiety, a slowness to anger, and a noticable increase in calm confidence.

If you’re like me, these revelations may encourage you to explore deeper themes of your own spirituality, whatever they may be, such as prayer, the afterlife, near death experiences, and alternate planes of existence. The underlying message here is capitalizing on your own human capacity to think and feel with the deep seated knowledge that love and fear can not exist in the same space. Even at it’s most logical, it is clear there is much more to learn beneath the surface of the physical world.

Discuss: What is your favorite mindfulness exercise? What will you do today to nourish your soul?

**If you’re a mental health survivor or mental health provider and want to tell your story – please email me at contact@deskraven.com!**

For more excellent insight and entertainment through a collaborative approach to all things mental health, including a guest post from yours truly, visit the Blunt Therapy Blog by Randy Withers, LPC! For additional perspectives on suicide prevention from master level mental health providers visit, 20 Professional Therapists Share Their Thoughts on Suicide!

In collaboration with Luis Posso, an Outreach Specialist from DrugRehab.com, Deskraven is now offering guides on depression and suicide prevention to its readers. For more information on understanding the perils of addiction visit, Substance Abuse and Suicide: A Guide to Understanding the Connection and Reducing Risk! In addition, for a comprehensive depression resource guide from their sister project at Columbus Recovery Center visit, Dealing with Depression!