Posted on Leave a comment

10 Ways to Improve Your Mental Health

Mental Health is a hot topic these days. More and more people are recognizing that they suffering in some way with depression, anxiety, bipolar disorder or other mental health issues.

Today I’d like to share 10 things that can help to improve your mental health. I hope you find these helpful.

1. Recognize There’s A Problem

The very first step to improving your mental health is recognizing there’s a problem. You may be feeling a sense of the blues that you can’t shake, or a generalized anxiety that you can’t control.

Perhaps you’re feeling out of control and going through severe mood swings from mania to depression. All you know for sure is that something is “off” and you need to figure out what it is. Whatever the case may be, recognizing something is wrong is the first step to making things better.

2. Ask For Help

Perhaps one of the hardest things we face in life is asking for help. We like to think we’re capable of handling whatever life throws at us, but it’s not always that simple. You may find that at work, you’re more than capable of tackling whatever you face, but at home it’s a different story. Or, perhaps you’ve faced challenges at home that seem easy, but at work, you’re struggling to find your place.

When you’re dealing with your mental health, you may already feel like you’re a failure. Asking for help could prove to be a very difficult thing to do, but if you don’t ask, you tend to stay stuck in the situation you’re finding hard to manage. Talk to your doctor about what you’re going through, or find a counselor or trusted friend that you can share your concerns with. Sometimes just the very act of sharing with someone can help you feel better without further steps.

Processing…
Success! You're on the list.

3. Accept Help

Once you’ve asked for help, the next step is to actually accept the help that’s offered. This might mean medication for depression or Bipolar Disorder if diagnosed, or your doctor could have other recommendations such as Cognitive Behavior Therapy, Meditation, Yoga for stress, etc.

Accepting help doesn’t mean you will end up with a mental illness diagnosis. However getting a diagnosis simply means that your body may not be producing the right chemicals to help you feel the best you can. There are hundreds of diagnoses, including Depression, Schizophrenia, Narcissism, Bipolar Disorder, and more.

Basically, your mental health can be simple or complex. A doctor or counselor can help to diagnose what’s going on and offer you treatment options. There is no shame in having problems with your mental health. Mental health issues are not your fault and are no different than having a medical condition. With changing times, terminology should no longer hold the stigma it used to. We live in an age where awareness is everything and more and more people are admitting to mental illness in the hopes that we can eliminate the stigmas all together.

4. Get Active

It’s time to get active with your mental health treatment plan. Exercise is a great place to start and many doctors will encourage you to get out and do something physical to help you feel better. Biking, walking, swimming, golf, tennis…whatever you like to do is the best fit. Even 30 minutes a day of exercise can help to balance hormones, improve mood, lessen anxiety and encourage better sleep. Especially if you can do it in the sunshine!

5. Explore Medication

Your doctor may recommend that you start on an anti-depressant or other medication for your symptoms. Please realize that taking medication is not a sign of weakness…it simply means your brain isn’t producing the right chemicals and needs a boost.

I liken it to other diseases…you wouldn’t refuse medication for heart disease or a kidney problem and you wouldn’t have an issue taking something for Diabetes, so why would this be any different? If your brain isn’t creating the right chemical mix, medication is an easy way to correct the problem and bring things back into balance.

Of course ultimately, it’s your choice. Psych meds can have a range of scary side effects and it can sometimes take years to find one that will work right for you. There are also alternatives to medication use. For a list of options, click here.

6. Cognitive Behavior Therapy

Cognitive Behavior Therapy (CBT) focuses on challenging and changing unhelpful thoughts, beliefs, attitudes and behaviors, improving your emotional response and aiding in the development of personal coping strategies that target solving current problems.

CBT rests on the idea that thoughts and perceptions influence behavior. Feeling distressed, in some cases, may distort one’s perception of reality. CBT aims to identify harmful thoughts, assess whether they are an accurate depiction of reality, and, if they are not, employ strategies to challenge and overcome them.

CBT is appropriate for people of all ages, including children, teens, and adults. Evidence has mounted that CBT can benefit numerous conditions, such as major depressive disorder, anxiety disorders, post-traumatic stress disorder, eating disorders, obsessive-compulsive disorders, and many others. Research also indicates that CBT can be delivered effectively online, in addition to face-to-face therapy sessions.

This link gives you a quick overview of what CBT is and how it works. Ask your doctor for a referral to a certified CBT professional if you think this type of therapy could be helpful for you.

7. Yoga* and Tai Chi

As discussed, exercise is a good way of helping you feel better about yourself. Some people find Yoga and/or Tai Chi to be of great benefit when they are struggling with mental health issues.

The discipline involved with following regulated steps in a slow and deliberate fashion helps to calm the mind and put the focus on your overall well-being. Feeling your muscles working together can be very soothing and the slow movements are safe for just about everyone. Mastering the various forms gives you a sense of success which can be great incentive to keep going.

*Please note: Yoga is not recommended for people with hypermobility. Thank you.

8. Nutrition

Your body needs fuel to function and good nutrition is key to feeling well physically and mentally. By following a healthy eating plan and getting plenty of fresh fruit, vegetables, whole grains and protein, you are aiding your body in running in top condition.

Caffeine may or may not fit into your life – some people find it makes them jittery, others have no problems. Try adding more water to your daily intake – it helps lubricate your brain and joints and keeps you hydrated for optimal function. Avoid sugary beverages as much as possible – they don’t add any value to your health.

9. Spiritual Practices

Being spiritual doesn’t mean being religious, but both can have a place in your life. If you are religious, you may find prayer to be of comfort while you deal with your mental health. If religion is not your thing, spirituality can come from the sense of a Higher Power, Nature, Music or other practices.

Try to engage in your Spirituality/Religion on a daily basis – you may find a time of prayer, being in nature or listening to music to be of value when done at the same time every day. Some people like to do this in the morning, when the day is fresh in front of them. Others prefer to do this at night, so they can reflect on the day.

Whatever time you choose, it’s your time to be honest with your beliefs and to honor them in a way that feels authentic to you.

10. Journaling

Many people who live with mental health issues find journaling to be of value. Being able to honestly reflect on your life without fear of others reading your words can bring great comfort. The key is to write honestly about your feelings, not worrying about recriminations and criticism.

Choose a time to journal when it’s quiet and you won’t be interrupted. Set the stage with a cup of tea or other beverage, find a quiet writing nook and let yourself go. Don’t worry about impressing yourself with perfect grammar – just let yourself go and free flow with the writing. Unless you choose to share your journal with others, this is for your eyes only.

The freedom that comes with writing can bring clarity to your life and help you recognize areas that might need improvement, which then leads to greater understanding and happiness.

A Few Final Thoughts

I hope these 10 steps help you to realize that mental health issues are important and need to be taken seriously. You deserve to feel your best and when you’re not, everything else seems to get bogged down.

By attending to your mental health, you are actually doing your physical body a favor as well, since you’re bound to feel better in all ways when you’re feeling better mentally.

Recognize the problem, ask for help and try some of the steps above and see if things improve. Your doctor is always a great place to start and counseling is almost always worthwhile. You owe it to yourself to be your best version of you. Good luck!


Pamela Jessen lives in Langford, BC Canada. She is a blogger who writes about Chronic Pain, Chronic Fatigue and Invisible Illness at pamelajessen.com.  She also writes for The Mighty,  PainResource.com and various independent publications. Pamela is also a Patient Advocate with the Patient Voices Network in BC.  She sits on 4 committees and one Provincial working group and has also been involved in advocacy work at the Canadian National level as well. Pamela is married to her amazing husband Ray and they have one cat named Dorie. 

Advertisements
Posted on 1 Comment

Spine Health: What You Need to Know

Spine Conditions

October 16th is World Spine Day. World Spine Day is part of Bone and Joint Decade Action Week. The day was formally launched by the World Federation of Chiropractic in 2012, with the goal to raise awareness about spinal health and spine disorders.

World Spine Day will be celebrated on every continent, with health professionals, exercise and rehabilitation experts, public health advocates, schoolchildren and patients all taking part.

If you’ve ever experienced back pain before, you know how much it hurts. Often the problem is muscular, but occasionally the problem is directly related to the spine.

On World Spine Day, we're discussing spine health, what types of problems can develop, risk factors for spinal conditions along with their diagnosis and treatment. Spine Health is important to maintaining good mobility throughout old age. Learn what you can do to prevent these common problems.

Common Types of Spinal Conditions

Spinal Conditions

Degenerative spine and disc conditions:

Other spine conditions and disorders can include:

This link to the website Spine Universe gives you a complete list of all the various spinal conditions and information about them.

Causes of Spine Disorders

Spine disorders have a wide variety of causes depending on the particular condition. For some conditions, the causes are unknown. Common causes include:

  • Abnormal Bone Growth
  • Accidents or falls
  • Cancer
  • Congenital disorders (present since birth)
  • Degenerative wear and tear that comes with ageing
  • Inflammation
  • Infection
  • Inherited disorders
  • Injuries ranging from minor to traumatic

Processing…
Success! You're on the list.

Risk Factors for Spine Disorders

Factors that can increase the risk of developing a spine disorder include:

  • Excess weight or obesity
  • Improper lifting techniques
  • Nutrition and lifestyle habits such as sedentary lifestyle, low calcium intake, or smoking
  • Other conditions such as osteoarthritis, rheumatoid arthritis, or thyroid disease
  • Overuse from exercise or occupational movement
  • Poor posture
  • Repetitive strenuous activities

Symptoms of Spine Disorders

Signs and symptoms depend on the specific spine disorder and often affect other parts of the body, depending on the area of the spine or spinal cord that is affected. Common symptoms include:

  • Abnormally rounded shoulders or back
  • Back or neck pain that can be sharp and stabbing, dull and aching, or burning
  • Bladder or bowel dysfunction
  • Nausea and/or vomiting
  • Pain radiating in the arms or legs
  • Stiffness or tightness
  • Uneven appearance, such as one shoulder or hip being higher than the other
  • Weakness, numbness, or tingling in the arms or legs
back pain and spinal conditions

Diagnosis of Spine Disorders

Spine experts will conduct a thorough evaluation, including:

  • Physical exam
  • Discussion of personal and family medical history
  • Discussion of symptoms and risk factors
  • Neurological exam, if a nerve injury or disorder is suspected

Depending on each patient’s individual case, your doctors might recommend one or more tests, such as:

  • Magnetic resonance imaging (MRI) scan: MRI uses radio waves and a strong magnet to produce detailed images of the spine. MRI is useful in detecting injuries and disorders in soft tissue such as muscles, ligaments, tendons, spinal cord, and nerves.
  • Computed tomography (CT) scan: CT uses specialized X-rays with or without a contrast agent to produce cross-sectional, 3D images of the spine. CT provides images that are more detailed than plain X-rays for evaluating bone injuries or disorders.
  • X-ray: X-rays of the neck or different areas of the back to check for bone problems such as fractures, other injuries, and chronic disorders.
  • Biopsy: If cancer is suspected, neurosurgeons can take a small tissue sample for analysis under a microscope.
  • Electromyography (EMG): Electrodiagnostic examinations measure electrical activity generated by muscles and nerves. They generally involve seeing how different parts of the body react to stimuli.

Treatment for Spine Disorders

Spine specialists often use one or more treatments, depending on the specific condition or injury. Treatments offered include:

  • Back bracing
  • Cancer treatment such as surgery to remove tumors, radiation therapy, radiosurgery, and chemotherapy
  • Chiropractic Care
  • Ice or heat therapy for injuries
  • Injections, such as corticosteroids or nerve blocks, for pain
  • Massage for relief of back pain
  • Medications such as anti-inflammatories, pain relievers, or muscle relaxers
  • Rehabilitation using physical therapy to strengthen and stretch the back and abdominal muscles
  • Surgery to replace discs, fuse (connect) vertebrae, open up the spinal canal, or repair nerves
healthy spine

Lifestyle Is Important

It’s important to pay attention to your lifestyle when it comes to spine problems. If you are overweight, it puts added pressure on your spine and can cause issues like arthritis to become even more painful. Exercise on a regular basis and do spine strengthening moves such as stretches and yoga.

Be aware of your surroundings in order to avoid accidents and falls. Use proper safety equipment at all times, especially if you are working at heights such as roofs or trees.

Lift properly, using your legs and not your back. Even a minor change in your lifting habits will help to protect you. Engage your core muscles and using lifting straps for heavier items.

Quitting smoking is always good as it helps to increase blood circulation which is always good for the body including the spine.

Conclusion

A healthy spine is a happy spine. If you are experiencing problems with your back, see your Family Physician first to rule out any serious problems. Massage or Chiropractic care may be the first step to healing, or you may need to see a specialist. The important thing is to seek treatment early so you have the best chance of gaining full recovery.


Pamela Jessen lives in Langford, BC Canada. She is a blogger who writes about Chronic Pain, Chronic Fatigue and Invisible Illness at pamelajessen.com.  She also writes for The Mighty,  PainResource.com and various independent publications. Pamela is also a Patient Advocate with the Patient Voices Network in BC.  She sits on 4 committees and one Provincial working group and has also been involved in advocacy work at the Canadian National level as well. Pamela is married to her amazing husband Ray and they have one cat named Dorie. 

Posted on 11 Comments

Domestic Violence (It Affects Us All)

****Trigger Warning: This post contains depictions of violence against women.

I’m writing about a difficult and personal subject today. Domestic Violence is rampant in North America, and around the world and while I could write a full book on the subject, I want to address it in the context of my own personal story – that of a person who also lived with Chronic Pain.

The Story

I met Dallas on Christmas Day of 1979 when I was 17 and he was 34. I was instantly smitten with him and he was a charmer who got what he wanted when he wanted it. I was delighted his attentions fell on me because I was lonely and on my own – hitchhiking my way around the US and far from any family or friends.

At first, I didn’t realize that Dallas was also a pathological liar. His natural ability to talk to anyone about anything and sound so convincing, plus his good looks had instantly blinded me to anything that could knock him off the pedestal I had placed him on. Oh sure, some things didn’t really “click” with me and he often told the same stories to people that built him up, but I didn’t really think about it.

I learned very quickly that Dallas was also a jealous man and didn’t like other men paying attention to me – especially when they talked to me. We were both traveling the country now, with no set plans in place, and of course he didn’t have a job (a very common scenario as I would soon figure out), but he was good at getting things from people and so we traipsed around, talking about “settling down” and heading to whatever destination would be best for Dallas to come up with a plan. That involved talking to people – or rather, him talking and me trying to make myself invisible.

The first time he hit me was after we had been sitting in a bar on the ground floor of the truck stop we were staying at. He had gone back to our room for something and when he came back, I was chatting to a gentleman next to me, who had literally just asked: “so how are you tonight”? Dallas grabbed me by the arm, dragged me to our room and then started screaming at me about being unfaithful. He backhanded me so hard, I fell across the bed and onto the floor. He yanked me up by my hair and hit me again and I just took it, I was so shocked. It was the first time of many this happened.

But I stayed. I had been living with Chronic Pain for a couple of years at this point in my life and when he wasn’t in a jealous mood, Dallas was so loving and considerate of me. He kept promising to find us a place and get a job and every few months that would happen. We’d settle somewhere, he’d start working and then do something stupid like write some bad checks or shoplift (or outright steal things from people), and we’d have to pack up and leave town, like regular thieves in the night.

Somehow, over time, this pattern became my fault though. If I WASN’T always in pain, we could just travel around the country – that was his theory. He wanted to be a truck driver, but had lost his license so wasn’t able to drive. He resented me for “holding him back from his dreams,” though I’m not sure how he actually reconciled those thoughts. What was apparent was that everything that went wrong was somehow my fault.

One night, while he was in a rage about life not turning out to be fair, he locked me outside of the wee trailer we staying at, in the middle of the night, while I was naked. It was pouring rain, there were no neighbours nearby (we were living out of town) and it was cold. I pounded on the door, but he wouldn’t let me in, and I finally was forced to hide out in the shed on the property, wrapped in a mouldy blanket I found.

The next morning, he acted like nothing had happened. He never apologised, not in words, but sometimes, he would treat me with kid gloves. I never knew from day to day, or even hour to hour, which version of Dallas I was going to get.

I spent 3 years with this man. At one point, he left me for another woman we had met after he completed a 3-month prison stint for a Parole Violation. I returned home to Canada, worked to save up some money and went back to the US to find him. I was that in love and desperate to be with him. So sad when I think about it now. I even ended up pregnant, until a fight with him turned physical and he beat me badly enough that I lost the baby.

We made up, again…I got pregnant for the second time and ended up giving birth to a lovely little boy on Jan. 30th. This time, we were going to do things right! We found a place in Bellingham, Washington to live, and Dallas began working as a house painter. For 6 months, he actually managed to stay at the same job…I truly thought he’d turned a new leaf, with his son being the motivating factor. We still fought viciously, but he only hit me a couple of times, so I thought we could still work things out. Then I became pregnant again when our son was only 6 months old.

This time, it was different. One day, he told me he was going to Seattle for a quote on a huge painting job that could really put us in the money. He left on a Thursday, promising he’d be back on Sunday night.

He never came back.

I sat at the window of the small room we lived in, waiting all Sunday night, not wanting to admit the truth but by end of the day Monday, I had to admit he was really gone. He abandoned his son and child to be, and me, the woman who had stood by him faithfully through all the pain and beatings and lies.

It took a long time for me to recover. I moved back home to Canada, gave birth to my daughter alone and became a single mom to two wonderful kids. I dreamed about Dallas all the time – what could I have done differently to make him happy? How could I have been a better person for him, so he wouldn’t beat me? What did I do that caused him to hate me so much and how could I track him down again?

I didn’t try to find him again. I did see him twice after he left – he contacted me and came to where I was, first when the kids were 1 and 2 and then again when they were 5 and 6. That was the last time I laid eyes on Dallas, and though I grieved for so many things, I had grown some self-esteem by that point and realized how much better I was on my own. I vowed I would never again be abused in any way.

Forms of Abuse

Physical

Physical abuse is probably what we think of first when we hear the word ‘abuse.’ There were always incidents of yelling and screaming at me, hitting me, pulling my hair, punching me in places that the bruises wouldn’t show and little shoves etc, in front of others to keep me under control. I learned quickly not to start conversations with people and to speak only when I was spoken to, so he didn’t get physical with me.

Mental

Mental abuse is almost harder to take than physical abuse. The bruises heal, but the words said cut deeply into the soul and you start to believe the things being said about you. I was repeatedly told I was a burden, stupid and incapable of doing the most basic things. He called me names on a constant basis, told me I was worthless and that I was lucky he let me stay with him.

Financial

Because Dallas often refused to settle down and work a steady job, money was always tight and we often didn’t know where we would eat on any given day. If we were somewhere settled, it was usually better for a bit, but when we were hitchhiking around, we were dependent on Soup Kitchens and Missions and Shelters for a meal. Sometimes I would have to prostitute myself in order for us to have money. I’m not proud of that, but I did what I needed to do in order to survive.

Processing…
Success! You're on the list.

Security

Security abuse is rarely talked about, but it’s when you don’t have the stability of a secure place to be. We slept under overpasses and in the desert, at shelters and missions, at the homes of people Dallas would befriend in our travels…we just never knew where we would be at any given time.

It was especially difficult when I was pregnant the first two times. In addition to my Chronic Pain, I was dealing with morning sickness and cravings, and my body ached in ways it never had before. When you sleep on concrete under an overpass with just a mover’s blanket for covering, it does a number on your body.

So, what are the lessons I learned here?

The Lessons

First off, I learned that nothing I could have done would have changed Dallas. Change has to come from within and you have to want to change in order to make change happen. He didn’t see anything wrong with the way we were living except I was a constant burden to him with my chronic pain. When he wasn’t treating me with kid gloves, he was screaming and berating me.

Secondly, I learned that sometimes, people don’t show you exactly who they are right from the start. It took me a long time to accept that the real Dallas was the one who stole and lied and hit and screamed – not the one who could charm the pants off of you.

Thirdly, I learned that there are various forms of abuse and being beaten isn’t the only way that someone can hurt you. It’s especially hard to accept abuse in your life when you already live with chronic pain or illness of some type.

Fourthly, I learned that there are ways of getting out, but you have to find your own inner strength to do it. You have to stop believing the lies being told about you and realize you are worthy of better treatment. For a long time, I didn’t believe that, and I put up with the abuse because that was all I knew. When Dallas was actually loving me, he loved me so good that I could forget the nightmarish parts of our life.

It wasn’t until the next incident would happen that would put him over the edge before I’d be right back in the middle of the terror and despair and wonder why I was allowing this to happen. My self-esteem was being beaten out of me at every turn and it came to the point that I accepted I really was as stupid and worthless as he made me out to be.

Words of Advice

Does any of this sound familiar to you? You may be a victim of Domestic Violence without even realizing it, especially if your spouse isn’t physically abusing you. Financial abuse (withholding money from you), emotional abuse (berating you and calling you names) and mental abuse (separating you from family and friends, keeping you from working, etc.) are all ways that you can be abused without recognizing it at first.

If you realize that are in an abusive situation, you need a plan to get out. Don’t believe for an instant when the person says they’re going to change. They’re not and they never will. It took me 3 whole years to realize that, 3 years of being beaten and downtrodden. Even after I was finally on my own, it took time to accept that I was the innocent party in all of this.

I had a lot of guilt. You may be experiencing some guilt, as well. If only…if only I’d been a better partner. If only I’d kept my mouth shut. If only the house was cleaner or the kids were better behaved. If only I hadn’t asked for grocery money or needed tampons. The “if onlys” are so hard to deal with, but you need to accept that you are not the one who is at fault. The abuser chooses to abuse…it’s as simple as that. We all have a choice in how we handle situations and most of us choose not to hurt other people.

There are shelters and organizations that can help you if you are in an abusive situation and need to get out. It’s true that most shelters are overcrowded, but you still owe it to yourself to try them. Talk to people who run them to find out what all your options are. Start building a plan to get out, even if it can’t happen immediately. Start by calling the crisis lines in your area or any mental health organization. Here’s a list to help you get started: List of International Domestic Violence Hotlines and Advocacy Organizations

Document everything that’s going on including injuries and outward marks on your body. If you’re able to take pictures that you can safely keep (or send to someone and then delete), do so. If you can safely keep a journal, do so. If you can safely confide in one person…do so. All of this will become helpful if you decide to prosecute your abuser.

Above all, remember that there is always hope. Do what you can to minimize the violence in your situation while looking for ways to get out safely. It may not seem possible now, but don’t give up hope. Confide in someone, and be prepared to make a clean break, without going back to the abuser. You have a beautiful future ahead of you and you deserve every good thing in your life. Remember that.


Pamela Jessen lives in Langford, BC Canada. She is a blogger who writes about Chronic Pain, Chronic Fatigue and Invisible Illness at pamelajessen.com.  She also writes for The Mighty,  PainResource.com and various independent publications. Pamela is also a Patient Advocate with the Patient Voices Network in BC.  She sits on 4 committees and one Provincial working group and has also been involved in advocacy work at the Canadian National level as well. Pamela is married to her amazing husband Ray and they have one cat named Dorie. 

As a survivor of domestic abuse, telling my stories is essential to healing and supporting other women who are or have dealt with abuse from partners, family members or even friends or roommates. Join the Zebra Pit in raising awareness of these issues this October and every day.
Posted on 4 Comments

Going to the Emergency Room as a Chronic Illness Patient (and How to Make the Experience Better)

I want to talk about a subject that every person with Chronic Pain is familiar with and probably dreads…

Going to the Emergency Room

There are several reasons why people with Chronic Pain in particular hate going to the ER.  Here are some of the top reasons that have been shared with me over the years.

1. Fear of Being Labelled a Drug Seeker

This is perhaps the top reason most people with Chronic Pain list when it comes to the Emergency Room. Even when you live with a sure diagnosis of a medical condition, if you arrive at the ER in pain for whatever reason, you run the risk of being labelled. This is especially true if you already take narcotic pain medications to treat your condition.

You can present with symptoms entirely unrelated to your chronic illness, but doctors still question you about your reason for being there. If you happen to show up with pain for a reason that’s obvious (a broken bone for example), you still have to deal with some measures of disbelief – it’s happened to more than one person I know. In fact, one friend was asked if she had broken her hand deliberately to get drugs. Scary!

If the reason for your pain isn’t immediately obvious, your risk for being labelled increases and you may even find your treatment to be slower than others around you. Doctors seem to believe that since we already live with Chronic Pain, we can certainly manage “a bit more” without issue. This is a long-held misconception that needs to be addressed in hospitals around the world.

2. Fear of Needing More Pain Medication

You wouldn’t initially think that needing pain medication would be an issue, but when you live with Chronic Pain, you’re probably already taking a drugstore’s worth of medication to manage symptoms and side effects.

Adding more pain medication to our bodies may help in many ways, but we tend to run the risk of more side effects than other people, thus adding to our stress. I happen to be sensitive to Morphine – I have problems breathing, and get severe body twitching, nausea and itching. While all those things can be treated with additional medications, why go through all that when Fentanyl works fine?

The problem with this is when I tell doctors I can’t take morphine and the reasons why, it makes me sound like a drug seeker, saying I would like Fentanyl instead. My requirements are legitimate but it can come out sounding very suspicious. Stressful!!

3. Fear of Being Out of Our Comfort Zone

I hate to go to the Emergency Room and will do everything in my power to prevent it, even living with increased pain, because of the stress of being out of my comfort zone – my home. I know I’m going to be subjected to sounds and lights that are difficult for me to manage in the best of circumstances.

I’m going to have to wait for long periods of time to see anyone, my treatment may be delayed if the doctor has concerns about my use of Opioids for pain management (see above), and my pain levels and stress are going to rise the longer I am there. This is in addition to whatever the reason is that brought me to the ER to begin with. I’m already stressed and these added things just make the whole situation more challenging.

4. Fight or Flight Reaction

If I end up with a doctor who doesn’t believe my pain is legitimate, my adrenaline or “fight or flight” reflex becomes engaged. I suddenly find myself having to defend my original illness, along with dealing with the reason I’m there to start with. I don’t want to get into a fight with a doctor if I DO need pain meds – I want them to help me by recognizing my need is real.

For this reason, if treatment is taking a long time, some people choose to “give up” and just go home to live with more pain. This then backfires when you truly can’t handle the pain on your own, and back you go, like a yo-yo. It reduces your credibility as a patient. Unfortunately, when you are treated badly by the ER doctors, it’s hard to sit by and put up with that. Stress increases again, and with that stress comes more pain…which causes more stress.

It’s a circle of misery that could easily be handled if doctors would stop and listen to us right from the start. Too many times, we’re not given the opportunity to speak up and share what’s going on once they find out we have Chronic Pain. You could have a broken arm with bones sticking through, but as soon as doctors hear “Chronic Pain”, they seem to harbour certain assumptions about you.

5. Wondering if My Pain IS Legitimate

When you live with Chronic Pain for whatever type of condition, there’s a good chance you’re going to have multiple symptoms of your illness. If that illness is flaring up beyond your control and you go to the Emergency Room for help, you may question yourself on whether you really need to be there.

Sure, you live with pain daily, but is this so urgent that your doctor can’t take care of it in the next day or so? Well, it’s a tough call, but I’ve always believed that if you are in enough pain to consider going to the ER, you should probably GO to the ER!!

Now is not the time to second guess yourself. For example, I once experienced chest and jaw pain that was different from anything I’d felt before. I didn’t think I was having a heart attack, but the pain was unbearable and I knew it wasn’t going to respond to heat packs or ice packs.

It turned out I was having a severe and unusual reaction to a new Diabetes drug I had just started and I was hospitalized for 3 days while a bunch of tests were run, and then to let me rest on IV’s and pain medications. In hindsight, nothing bad would have happened to me if I’d stayed home, except I’d have been in excruciating pain for days. I would have gone to see my Family Doctor asap, but I’d also have put myself in misery for days that I didn’t need to be in pain.

By following my instincts, I received top notch care and was treated legitimately like a person who was in pain and needed help.

Ways to Improve Your Emergency Room Visit

There are several things you can do in advance to help improve your visit to an Emergency Room.

arabian-gulf-80359_640

1. Make Sure You Have a Regular Family Doctor

Even if your ER visit is for something completely unrelated to your Chronic Pain, having a regular Family Physician shows that you are dealing with your health on a regular basis. This helps to legitimize yourself as someone who cares about their overall health and is doing everything they can to help themselves.

What happens if you don’t have a Family Physician? In some countries, finding a Family Doctor is next to impossible. Attending the same Walk-In Clinic or Urgent Care Centre is the next best thing you can do for yourself, along with getting your prescriptions written by the same location.

2. Try to See Your Family Doctor First

If it’s at all possible, try to see your Family Physician before going to the ER. If you can, take a letter from the doctor with you explaining his findings and recommendations. This can help to speed up service in the ER (though it doesn’t always work).

Depending on the circumstances, this shows you’re using the emergency room as your treatment of last resort, as opposed to the primary place you go for pain medication.

3. Get Your Prescriptions Filled by the Same Pharmacy

One way to ensure legitimacy regarding your medications is to have them all filled at the same pharmacy. This allows doctors to do a quick search to make sure you’re not getting multiple prescriptions filled by multiple doctors.

4. Bring a List Of Your Medications with You

At a minimum, try to bring a list of your medications and dosages with you to the ER. If possible, take the actual bottles with you. This goes a long way to showing the ER doctors that you have legitimate health concerns, and that you know what you’re taking and why.

You might want to consider having a letter from your doctor on hand that outlines your Chronic condition and the treatment plan you are under. If you are going to the ER because of a problem relating to your condition, it can help to speed things up for the doctors if they know what’s been done in the past.

5. Co-operate with The ER Personnel

This may seem like common sense, but when we’re in a panic because of pain and/or injury, we tend to forget our normal sensibilities. Try not to become demanding when you get to the Emergency Room. You’re not the only one there and you have no idea what the other patients are going through.

Your pain or injury may very well be serious, but will be triaged appropriately according to the nurses. YOU might not agree with their assessment but without knowing the big picture, it’s impossible for you to say you’re the most critical person to be seen, even if you feel that way.

Work with the ER personnel, stay calm and cooperative and you’ll generally find yourself being treated respectfully by nurses and doctors who genuinely care about your health and well being.

Conversations with Emergency Room Doctors

For an excellent list of ways to communicate with the ER doctors to ensure you get quality care, this article from Practical Pain Management is a great patient resource. It provides you with things you should and shouldn’t say to make your ER visit most effective.

Speak Up!

I do a lot of Patient Advocacy volunteer work and was speaking at a conference full of doctors. I told them of being mistreated as a drug seeker at one Emergency Room I went to when the pain from my Atypical Trigeminal Neuralgia was overwhelming me. The doctors there assumed because I was in pain, pain medication is what I was looking for.

I wasn’t seeking pain meds (they wouldn’t have worked) but treatment in another form (I had the protocol written down from a specialist), so it was especially frustrating to not be heard.

One of the doctors at the conference spoke up and told me that on behalf of doctors everywhere, he apologized for that kind of treatment and said that it was unacceptable. He said that all ER personnel need to check themselves at the door before bringing in attitudes like that…his belief is that if someone presents at the ER in pain, they are there because they’re in pain. It’s up to the ER docs to determine if it’s physical or mental and how to best treat the patient, no matter what.

I was so touched by his comments…and I told him that the best thing he and everyone else in that room could do was to believe their patient. Yes, there are going to be drug seekers, but the majority of people who show up at the ER don’t want to be there, but have no choice. Believe them, listen to them and help them. It’s really that simple.

There Is Always Hope


Pamela Jessen lives in Langford, BC Canada. She is a blogger who writes about Chronic Pain, Chronic Fatigue and Invisible Illness at pamelajessen.com.  She also writes for The Mighty,  PainResource.com and various independent publications. Pamela is also a Patient Advocate with the Patient Voices Network in BC.  She sits on 4 committees and one Provincial working group and has also been involved in advocacy work at the Canadian National level as well. Pamela is married to her amazing husband Ray and they have one cat named Dorie. 


Processing…
Success! You're on the list.
There are many fears and anxieties with facing the Emergency Room when you have chronic illness. Find out why people with chronic illness often have a hard time going in, and steps you can take to overcome these fears and have a better experience dealing with ER doctors in this post from Zebra Pit contributing writer, Pamela Jessen.
Posted on 1 Comment

10 Symptoms You May Experience With Fibromyalgia

Fibromyalgia is a tricky condition to live with as there are many symptoms you can experience beyond Pain and Fatigue. Here are 10 of the top symptoms you may experience and how to manage them.

Symptoms_of_fibromyalgia

Symptoms

1. Brain Fog

This is a cognitive impairment that causes problems such as temporary loss of memory, forgetting words or mixing up words, losing your train of thought, or saying things that don’t make sense. It can be frightening when it happens, as these are also signs of other conditions, such as Alzheimers Disease.

Your doctor can do some mental testing to make sure the symptoms you’re experiencing aren’t being caused by some other condition. Ways you can help yourself include keeping a notebook with you to write down important information, taking a moment to pause and collect your thoughts, and keeping a sense of humour about the situation. If you tend to panic about having this happen, laughing is a good way to keep things light while allowing you to start over with what you were saying.

2. Jaw Pain

Jaw pain in the joints on either one or both sides can be mistaken for TMJ (temporomandibular joint disfunction). Pain and swelling are the common symptoms of jaw pain along with stiffness and being unable to open the mouth without pain.

Gentle stretching exercises and muscle relaxants may be helpful in managing the pain. If only one side is affected, try chewing on the other side to relieve pain. If you hear popping or clicking, or if your jaw seems to be “out of joint”, see your dentist to rule out TMJ or other conditions.

3. Urinary Problems

If you are having difficulty with urinating, whether it’s a problem with urgency, leakage or straining, it’s good to check with your doctor to make sure there’s no underlying problem.

Having Fibromyalgia can affect the bladder and kidneys, causing the above symptoms. Some solutions include urinating on a schedule, doing Kegels, seeing a Pelvic Floor Physiotherapist, and using bladder control products for leakage issues.

4. Body Temperature

People with Fibromyalgia may have difficulty in regulating their body temperature. In my case, I can have cold skin and goosebumps, yet be sweating from overheating at the same time. It’s a very disconcerting feeling.

Things that may help include keeping a light blanket or sweater nearby for chills and a fan for when heat becomes a problem. I have found that keeping my feet warm helps with the chills and then using a fan helps ward off the sweating.

5. Weight Gain

There are over 60 symptoms of Fibromyalgia. Find out about the top 10, along with a few tips about how to treat them in this post.

Weight gain is often caused because of medications you may be taking for your Fibromyalgia. Even if you’re not taking prescriptions, you may find you’re still gaining weight – it’s one of the anomalies of having Fibro. The only way to lose weight is by taking in less calories than you are expending. Fad diets may work for a short period of time, but in general are unsustainable.

Following a proper eating plan from all 4 food groups is essential and exercise is as well. You may find walking helpful (consider using walking poles for extra stability) or water activities, such as Aquafit, Deep Water Workouts, or Pool Walking to be helpful.

6. Chest Pain

Chest pain can be a scary symptom of Fibromyalgia and should always be checked out by a medical professional if you experience the following:

  • Pressure, tightness, pain, or a squeezing or aching sensation in your chest or arms that may spread to your neck, jaw or back.
  • Nausea, indigestion, heartburn or abdominal pain.
  • Shortness of breath.
  • Cold sweat.
  • Fatigue.
  • Lightheadedness or sudden dizziness.

The cause of chest pain in Fibromyalgia is often because of something called Costochondritis, which is an inflammation of the cartilage around the ribs. The condition usually affects the cartilage where the upper ribs attach to the breastbone, or sternum, an area known as the costosternal joint or costosternal junction.

Treatment includes anti-inflammatory pain relievers such as Ibuprofen or Naproxen and using either heat or ice (which ever feels best for you).

7. Sleep Disorders

Pain can keep you from getting the sleep you need. You may also be experiencing Restless Leg Syndrome and not even be aware of it. Sleep Apnea is another problem that you may be facing and all of these issues can prevent you from getting the deep REM sleep that is necessary to repair the body.

Good sleep hygiene is important to follow. You may want to keep a notebook to jot down your thoughts when you wake at night to see if there is a pattern. Keep the room cool, avoid using electronics for one hour before bed, and try using a weighted blanket to see if that helps.

8. Digestive Problems

When you have Fibromyalgia, you may experience digestive disorders including nausea, vomiting, diarrhea or constipation (or occasionally both), heartburn and a general sense of feeling “unwell”.

Drinking peppermint tea can help with nausea, eating smaller more frequent meals might make a difference and trying to set up a schedule for bowel movements can help relieve discomfort. Metamucil or other Fibre supplements every day can be helpful for the bowels without resorting to laxatives.

If symptoms persist, see your doctor to rule out other potential problems.

9. Skin Problems

Itching, rashes, hives and tiny red marks can often show up when you have Fibromyalgia. Skin may become more sensitive to soaps and fragrances and you may discover that your normally dry skin has become oily or vice versa.

Use of a mild cleanser for face and body is imperative, especially ones containing oatmeal. Antihistimines are suggested when hives and itching become a problem and the tiny red marks that might show up on your skin are harmless.

If you have problems with skin rash, see your doctor who may recommend a dermatologist for further treatment.

10. Depression

Depression and Fibromyalgia may go hand in hand without you realizing you are showing signs. If you are finding yourself struggling to maintain interest in former activities, you’re isolating yourself, eating less or more than usual or have been unable to shake “the blues”, you may be experiencing Depression.

Treatment includes Cognitive Behavior Therapy (CBT) and often, medications. There is no shame to having Depression – you haven’t done anything wrong. You’re not weak, your body is showing signs of a chemical imbalance which should be treated like any other medical problem.

If you are feeling so depressed that you are suicidal, please call a hotline for help. You can find more information on hotlines here for Canada and here for the United States. In the UK, you can use this page for help.

Conclusion

There are over 60 different symptoms that relate to Fibromyalgia. These 10 are just the tip of the iceberg, but are the ones more commonly experienced.

Fibromyalgia is hard to explain

If you are experiencing something new, or if a symptom you’ve had for awhile changes, it’s always important to see your doctor, to rule out anything outside of Fibromyalgia. Better safe than sorry is certainly the key here. And remember…

There Is Always Hope


Resources and Further Reading


Pamela Jessen lives in Langford, BC Canada. She is a blogger who writes about Chronic Pain, Chronic Fatigue and Invisible Illness at pamelajessen.com.  She also writes for The Mighty,  PainResource.com and various independent publications. Pamela is also a Patient Advocate with the Patient Voices Network in BC.  She sits on 4 committees and one Provincial working group and has also been involved in advocacy work at the Canadian National level as well. Pamela is married to her amazing husband Ray and they have one cat named Dorie. 

There are over 60 symptoms of Fibromyalgia. Find out about the top 10, along with a few tips about how to treat them in this post.