self-improvement – Valerie Dimino

We Need to Talk About Mental Health.

I have anxiety and depression.

People are sometimes surprised to hear this about me, because, I’ve been told, I come across as a generally upbeat, optimistic person. I try to see the good in everyone and everything. That is partially genuine and partially an effort to help myself focus on the good. Because I have anxiety and depression.

Sometimes I’m fine. Sometimes I’m pretending.

In our modern era of oversharing — inundated by social media feeds and phone notifications and email lists we keep meaning to unsubscribe from — somehow we still have trouble being open about the topic of mental health. Our own family members, close friends, and daily coworkers often hide the battles pressing against their chests. (I’ve done so in all of those interactions, and I’ve often learned of others’ battles only after knowing them closely for many years.) This is a critical failure. Those relationships could be lifelines — often literally — if given just a glimpse of the truths we refrain from speaking.

There’s a cruel cycle at play here: for many of us, a key reason we don’t tell others about what we’re dealing with is the negative self-talk that is so inherent in these conditions (and thus only makes them more urgent): People will think I’m weak, pitiful, not good enough, not up for X, Y, Z. This is especially true when there’s a power issue involved (eg, My boss won’t trust me with that project / won’t think I deserve that promotion) but can be true of even our closest relationships with people who think the world of us. Our rational selves know that those people would not judge us. But our self-image is often vastly different from what others perceive of us.

And, of course, the longer we suppress those feelings, the worse they can get; the longer we avoid those conversations, the harder they are to have.

The COVID-19 pandemic has undoubtedly amplified these struggles for countless people and brought on new issues for still more. It can be hard to find the light amidst this long stretch of dark days, during which we’re battling loneliness, fear, and the disappointment of postponed or cancelled plans. I suspect these days we’re all some level of anxious, depressed, or both.

So, I want to share a bit about my experiences, in the hope that it might help others, whether you’re struggling, too, or could be in a position to help people around you who are.

My anxiety makes me feel restless, my thoughts obsessive, my brain unable to quiet down. My depression makes me not want to move, or to feel unable to move. These can be in play simultaneously. It most often happens at night, my mind lit up and spinning like a carnival ride at the same time that my body feels weighed down by a concrete blanket. My body aches for sleep, but my mind won’t let it happen, sometimes for hours.

Writing, exercising, cleaning, or some other burst of productivity will sometimes help lift me out of a depressed stretch or quell my anxiety, as will social time with family or friends. Sometimes, those things don’t help, or they make things worse, or I can’t bring myself to try.

Unfortunately, these feelings typically can’t be explained; it’s not as simple as asking “What’s wrong?” and applying X solution. Yes, sometimes there may be a catalyst that brings on an episode or spurs it into overdrive, but ultimately I’m feeling those things simply because I have anxiety and depression. They are chemical processes that flare up and, thankfully, recede. The lack of an explanation can be confusing for those around me — and for me, too! I ask myself, Why do I feel this way? and think, I shouldn’t feel this way, as my mind rattles off the countless great things in my life.

And then I feel even worse: ungrateful, guilty, and like something must really be wrong with me, if I’m unable to snap out of it when I should have no excuse for feeling down.

Thankfully, this all happens far less often for me in recent years than it did for many years before. There is no question that this is because I’ve put in 8 years of work through counseling (more on that below) and continue to use the tools I gained there. Personally, I’ve chosen not to take medications, as I wanted to focus instead on understanding my processes and triggers and learning how to work through them. But I know many people for whom medications have made all the difference, and choosing to forgo them wasn’t a decision I made lightly. The choice to medicate, and which one(s) to use, is highly individualized and can be a long process.

Some things that have helped me:

COUNSELING! Sooo much counseling. Talking to a professional proved to be absolutely essential for me, even on days when I thought I wasn’t up for it; even on days when I thought I had nothing to say. With time, building that trust and opening up in those sessions helped me to offload tension, gain perspective, communicate better, and listen to myself. Just knowing I had that outlet available — that my next appointment was coming up soon, that I could ask that question or share that progress — came to be such a comfort.

Learning that self-care is time well invested. It may be some of the best time invested, the most important. “Mental health days” can be hard to give ourselves permission to take — we worry they’ll be a sign of weakness or laziness or will invite suspicion: Is she really sick? But if our mental and emotional health aren’t cared for, our physical health, our work quality, and our relationships all suffer.

As I’ve written about before, gratitude has played a huge role in my wellbeing and is something I continue to put into practice. I love Gretchen Rubin’s Happiness Project one-sentence journal for its simple focus on daily small moments of joy. It has helped me find light during darker days and to remember that things always get better. It’s the only journal I’ve stuck with consistently for any significant length of time. I recently completed a full 5-year journal and started my next one!

Some things you can do to help:

Be willing to talk about it. And be willing to listen. Make sure your loved ones know that you’re available for these conversations.

Understand that trying to “fix” the situation may not be the best approach. Even when meant as reassurance, saying, “Why don’t you just do this?”or minimizing the person’s concerns as “no big deal” can feel dismissive. Just letting them get some words out (much like in a counseling session) can be so helpful. Maybe ask if they’d like advice, or ask how you can be helpful. And just make sure they know they are heard and valued.

Equally important is a willingness to respect their space and their process. For me, anxiety and depression sometimes mean I’m not up for talking or being social or that I have trouble following through on plans, despite my best intentions. It’s nothing personal (even though I worry obsessively that others will see it that way). With a little time, I’ll work through it, and all will be well.

Of course, the perspective I share here is just mine, and others’ will differ in many ways. We each walk a unique journey. But I hope we can work on developing a shared understanding that we need each other, can learn from each other, and can all grow from being willing to talk about the things we too often keep hidden.

Photo by Burst, of what is clearly my spirit animal, downloaded from Pexels

Cheryl Strayed’s WILD: A Journey of a Thousand Miles Propels a Journey Inward

I recently finished reading Cheryl Strayed’s memoir, Wild, which had been on my to-read list since it was first published in 2012. (As an English major, I’m ashamed to admit that I saw the movie before reading the book. I do highly recommend both.) For those unfamiliar, a woefully oversimplified summary is that it’s about Strayed’s experiences hiking more than 1,000 miles on the Pacific Crest Trail, alone and inexperienced, after the devastating death of her mother and dissolution of her marriage. As the book jacket states, “Wild powerfully captures the terrors and pleasures of one young woman forging ahead against all odds on a journey that maddened, strengthened, and ultimately healed her.” How soothing to think of strength and healing as the resolution after madness. That’s precisely the kind of journey Strayed takes us on.

I had the pleasure of hearing Strayed read from the book and speak about it as part of SUNY Brockport’s Writers Forum series in 2013. I was struck by how humble, approachable, and normal she was; after having completed this astounding journey, I thought she would seem somehow otherworldly, untouchable. I was awe-struck by what she’d accomplished. But as she talked about what it was like to stagger under the weight of a backpack so heavy she couldn’t lift it from the floor — she calls the approach she eventually managed to adopt “hunching in a remotely upright position” — it was like she answered my thoughts of Wow, how did she do all of that? with her own enthralled gush of, I know, right?!

That humility is present throughout the book and kept me mesmerized by Strayed’s narrative voice. She acknowledges her own amazement and gratitude about being on that hike, her unpreparedness for it and how that added to its impact on her. She knows she wasn’t well suited for it on paper, but that was one of the very reasons she knew she needed to do it. Which, to me, means she had exactly the right kind of mind for it, and the rest she figured out along the way.

One of my favorite moments is when she describes settling in at her campsite one night, 7,000 feet up in the Sierra Nevada mountain range:

“The silence was tremendous. The absence felt like a weight.”

How brave of her to go willingly into that silence, to take that journey inward — accompanied only by a constant soundtrack of her own thoughts, memories, pains, regrets — in order to better understand all that is happening around her. Having gone through a few major life changes myself in recent years (exhibit A and exhibit B, among others), I’ve sometimes felt drawn to the idea of that sort of exploration — a long trip somewhere new all alone, a drive on unfamiliar roads with no destination in mind — but I have yet to conquer the self-doubt that inevitably creeps in as to what it would require of me and reveal to me.

Another favorite moment is when she meets a 5-year-old boy on the trail who sings her a song his mother taught him after learning that Strayed is grieving the loss of her own mother.

She describes him singing “in a voice so pure that I felt gutted” and says she felt “half demolished by the time he finished.”

I love this description of something being so beautiful and moving that it’s painful. That’s how I feel about Strayed’s writing. Her craft is so good, so finely tuned, that it hurts; it’s the kind of beauty that punches you and leaves you stinging.

As I neared the final chapters, I experienced that wonderful juxtaposition of emotions stirred up by a great read: I was eager to learn how it would end and yet reluctant to part ways with it. As I read the last few paragraphs — and immediately read them again — I felt gutted. I felt I was mourning a loss. Like Strayed, I was in awe of the journey and grateful to have experienced it.

Reaching the end of her hike and trying to process its finality, she writes:

“There was no way to go back, to make it stay. There was never that.”

Oof. Doesn’t that so accurately describe, with such aching beauty, any sort of loss? There is no route back to before it was gone, no choice but to continue moving forward, no matter how uncertain the steps may sometimes seem.

*Photo by Skitterphoto, downloaded from Pexels*

A Semi-Open Letter to [the Boss Who Let Me Go]

I’m calling this “semi-open” because I won’t use your name. A lot of people who know me know who you are anyway, and I suspect that many who read this can easily fill some other name in those brackets — someone who wronged them, who rattled them, who forced them to start over and discover a new version of themselves. I hope that for them, like for me, that new version proved to be far better off.

Two years ago, after many exhausting months of our work styles and priorities failing to coexist in harmony, you terminated my job contract. In an instant, with the sight of a single checkmark on a PDF, my life changed. After six years, I was no longer going to be the person who worked that job in that office, made that commute and parked in that spot, collaborated with that team of amazing friends.

There was no way around it: you and I did not see the world through the same sort of lens, and you were in a position to make that issue go away. In addition to being stung by your decision, I felt powerless to counter it, which hurt even more.

There were many broken pieces of our attempted partnership that, in hindsight, I wish I had addressed differently — many things I’ve realized only since leaving that would have helped me tremendously to know while I was there:

My voice deserves to be heard. It has as much potential as any other at the table, regardless of its volume or its speaker’s title or gender. And when I’m feeling overlooked or disrespected, that’s not a reason to retreat into silence but an urgent reason to speak up louder than ever.

I am the most important advocate of my work. I wish I hadn’t let you shake my confidence in my work or my approaches to it. I should have promoted my own successes instead of hoping you would notice them or looking for the flaws you might see. I shouldn’t have let my passion for my work occur mostly behind a closed door.

I can prevent frustrations from festering. I wish I had pushed more for us to address the frustrations I felt about my job — the uneven workload, the extra hours, the stress level — as they first became issues, rather than letting them build. I kept hoping you would see them as I did, that they would then be solved as if by magic. Our conversations about them were never active enough and soon became empty words.

A job should not define the entirety of a life. I never could have believed at the time that the concerns of the workday could be left behind when signing off for the day. I was so controlled by deadlines and processes, so afraid of letting other people down, that those anxieties followed me home at night and consumed my attention. I know now that no pursuit of success should ever come above my health or happiness.

While I was first reeling from your decision, all of those things were harder than ever to believe. My brain didn’t have the capacity to process them. I doubted myself, thinking maybe I wasn’t good enough for that job or for any other, that I was doomed to fail.

After a short period of wallowing, though, I was no longer willing to give you that power over me. My anger became a source of motivation more than pain. It propelled me into my next chapter, one so much better than I could have imagined. After initially breaking me down, your decision ultimately set me free.

A friend of mine — seeing the potential for that motivation before I could — told me I should dedicate the book I’m writing to you, because none of it would have been possible without you. At the time, I laughed at the irony and felt slightly nauseated at the thought. But, in a way, she’s right. I did need to be released from that suffocating situation in order to feel inspired again (how fitting that one definition of inspire is to inhale), to have the energy to work toward this enormous goal and the confidence to make it happen.

There’s a great analogy in Buddhist teachings that compares anger to a burning ember: I may pick it up with the intention of throwing it at someone, but I’m the one who gets burned by it.

Holding onto my anger toward you did burn me for a long time, and I grew tired of it. I’ve let go of that ember now and am walking farther and farther away from it. But I still remember the heat of it. And I need you to know how utterly fantastic it feels to be free from its weight.