Mental Health and Memory

As you know mental health problems can affect your memory many conditions such as depression anxiety. Some of the medications to treat mental health conditions can affect them too. From personal experience I have found that my memory has become very poor over the years because of this. I forget things like washing up, shopping, attending appointments to taking my medication and what I have done in the past week. So here are a few tips to combat this.

• Get yourself a white board! – Put it somewhere where you can’t miss it, like the back of the front door. List everything you need to do that day and tick them off as you complete them. It is very satisfying to see what you have done, it also insures you remember you do all those important tasks.

• Use a diary! – putting my appointments or important dates in my phone, will guarantee I will forget and miss my appointments. Having a diary I carry everywhere with me. Insures I can check what I need to do and put in things I need to remember. Especially those pesky dentist appointments which are six months ahead!

• Pill boxes are not just for old people! – are you like me, have so many meds you forget when to take them? Or leave them at home? Well there is this amazing contraption called a pill box! My bill pox is six days a week, morning, noon, evening and night. And the days are removable!! Fantastic! I just pop the box in my bag and take them wherever I go! Whoooo!

• Notebooks are useful!– I can’t tell you the about of fancy notebooks I have been given for Christmas and Birthdays. Well put them to good use, white things that you have done in the day, your thoughts and feelings, which can come in handy for therapy sessions.

• Alarms are not just for waking up! – You can set an alarm for when you need to take your medication, you can name the alarm on your phone so you can remember to take your medication.

• Get a routine! – I find that if you have a routine for waking up and going to sleep you eventually get into a habit of doing things such as taking medication, putting the laundry on, washing up dishes ect. Not only does this help memory it helps you get a good night sleep too!! Yippee!

If you have any other suggestions let me know.

Any ideas for a blog post! what would you like to see? get in touch

Black Cat Project

Suicide! No Laughing matter!

Suicide is a difficult topic for all of us. Suicide affects all of us. And the effects of someone completing suicide, doesn’t just stop with close family and friends. It affects the whole community. Wither you believe it or not, a few words can give someone who is contemplating suicide, a glimmer of hope, a reason to live. So let’s talk about suicide now! Let’s educate ourselves!

The hard facts

• In 2013, 6,233 suicides were registered in the UK. This corresponds to a rate of 11.9 per 100,000 (19.0 per 100,000 for men and 5.1 per 100,000 for women).[i]
• The male suicide rate is the highest since 2001. The suicide rate among men aged 45-59, 25.1 per 100,000, is the highest for this group since 1981.[ii]
• Male suicides in Wales rose by 23 per cent between 2012 and 2013. The rate for males (26.1 per 100,000) is at its highest since 1981.[iii]

As the graph below shows that Wales has the second highest rates of suicide.[iv]

This is particularly worrying. But why do people feel like it is the only option.

Why?

From personal experience. Sarah, 22

“For me it got to the point where I felt trapped. Each day I was just dragging myself through it. The pain of each day was extreme. I didn’t see and end.my eating disorder had completely took control over me, there was nothing of the ‘old me’ left. I could visible see the pain my mental health was causing my family. And that hurt most. I was considered not ill enough to be taken in as an in-patient. So I felt the only way to end this pain, and the hurt that I was causing my family. Was to end my life, I felt useless, worthless and pathetic. And felt the world could do better off without me.”

However

“With the constant support of my family, friends, and psychiatric team. I have the correct medication and talking therapy. I have the right support to get through the dark times and see that I can get through this and that suicide is only a permanent fix to a temporary problem”

What are the warning signs?[v]

Sometimes the warning signs are obvious that someone is at risk of attempting suicide. This however, is not always the case.

If someone is threatening to hurt or kill themselves, talk or write about death, dying or suicide or are actively looking for ways to kill themselves. If they have one, you could contact there care coordinator at their local Community Mental Health Team(CMHT) or Child and Adulterant Mental Health service (CAMHs). If you are unsure its best to contact your doctor, (or out of hours doctor) or your nearest accident and emergency department.

Other warning signs that a person may be at risk of suicide:

• Complain of feeling of hopelessness
• Have episodes of sudden rage and anger
• Act recklessly and engage in risky activates with an apparent lacl of concern about consequences
• Talk about feeling trapped, such as saying they can’t see a way out of their current situation
• Self-harm- including misusing drugs or alcohol(or increased use)
• Noticeably gain or lose weight due to a change in appetite
• Become increasingly withdrawn from friends, family and society in general
• Appear anxious and agitated
• Are unable to sleep or sleep all the time
• Have sudden mood swings-a student lift in mood after a period of depression could indicate they have made their decision to attempt suicide
• Talk and act in a way that suggests that they have no sense of purpose
• Lose interest in most things , including their appearance
• Put their affairs in order, such as sorting out possessions or making a will

If you notice any of these warning signs in a friend, relative or loved one, encourage them to talk about their feelings. Share your concerns with your GP or a member of their care team.

 

Offering Support[vi]

The best thing to do is to encourage them to talk about their feelings and listen to what they say. From personal experience, if you don’t know how to respond, say nothing! Just give them the time to express themselves, and love and support they need. Trust me this can go a long way, and make them feel loved and wanted. If there is any immediate danger, DO NOT LEAVE THEM ON THEIR OWN!!!!

Do Not Judge

It’s important to not make judgements about how a person is thinking or behaving. You may think their behaviour is making them worse. For example, they may be drinking too much. However pointing this out with not be helpful. Reassurance, respect and support can help someone during these difficult periods

Asking Questions

Asking questions can help extract information, and give you a better understand how the person is feeling. Open ended questions such as “where did that happen?” and “how did that feel?” will encourage them to talk. Its best to avoid statements that could end the conversation such as “I know how you feel” and “try not to worry about it”

Getting Professional Help

Talking to someone about their feeling can make them feel safe and secure, these feeling may not last. It will probably require long term support to help someone.This will be easier will professional help. If you are feeling suicidal or know someone who is feeling suicidal it is important to speak to your care coordinator or GP as a matter of urgency.

IMPORTANT INFO!!

If you are supporting someone who is having suiciadal thoughts it is important to look after yourself. If the person is deemed a danger to themselves or you feel unable to support them. Do Not hesitate to contact emergency services. It could save a life.

For more info, take a look at the NHS website, mind website or pop in to your local mental health resource centre.

take a look at our Where Can I Get Help page

[i]Samaritans – Suicide Statistics Report 2015 Including data for 2011-2013 12/10/2015

[ii] Samaritans – Suicide Statistics Report 2015 Including data for 2011-2013 12/10/2015

[iii] Samaritans – Suicide Statistics Report 2015 Including data for 2011-2013 12/10/2015

[iv] Samaritans – Suicide Statistics Report 2015 Including data for 2011-2013 12/10/2015

[v] http://www.nhs.uk/conditions/suicide/pages/warning-signs.aspx

[vi] http://www.nhs.uk/conditions/suicide/pages/helping-others.aspx

The Obsessive-Compulsive Post

In the UK it is estimates that 1.2% of the population will have OCD, which equates to 12 out of every 1000 people, based on these statistics, approximately 741,504 people are living with OCD at any one time.[i]

50% of all these cases will fall into the severe category, with less than only a quarter being classed as mild cases. Which is why some estimates suggest that maybe 2-3% of all those visiting their GP will be doing so because of OCD.[ii]

It is believed that many people affected by OCD still suffering in silence through embarrassment and fear of being labelled. Others are unaware that their suffering is a recognised medical condition.[iii]

So what is OCD?

Obsessive-Compulsive Disorder has two main parts. Obsessions and Compulsions. Obsessions are unwelcome thoughts, ideas or urges that repeatedly appear in your mind. Compulsions are repetitive activities that you have to do. The aim of the compulsion is to ‘put right’ the distress caused by the obsessive thoughts and temporarily relive the anxiety you are feeling. It is unlikely that you will feel any pleasure from carrying out the compulsion.[iv]

Many of us experience minor obsessions or compulsions, approximately four-fifths of us. However, the distinction between this and Obsessive – Compulsive Disorder is its severity. With Obsessive Compulsive Disorder the problems are so sever they interfere with everyday life. It might mean spending eight to ten hours a day washing, with hand red-raw and bleeding. Or it might mean repeatedly dressing and undressing or running up and down stairs.[v]

Common Obsessions[vi]	Common Compulsions[vii]
·         Fearing contamination ·         Imagining doing harm ·         Fearing your aggressive urges ·         Intrusive sexual impulses ·         Excessive doubts ·         ‘forbidden’ thoughts ·         Needing things to be perfect ·         Needing to confess something	·         Repeating actions ·         Ordering or arranging ·         Hoarding or saving ·         Washing ·         Checking ·         Touching ·         Counting ·         Praying

Interview this Georgia

I caught up with Georgia who suffers with OCD

“When people think OCD, they think of washing hands, tidying  etc. The term OCD is thrown around a lot.”

“OCD feels like a constant state of anxiety, because unless things are organised and they are how your mind wants them to be. Your mind convinces you that anything and everything is going to go wrong.”

“For me my OCD is especially prevalent when things in my life feel out of control, so by organising things and taking control of my physical environment. It makes me feel at least in control of something.”

I asked Georgia about her compulsions and the obsessions behind them and how they affect her.

“One of my regular compulsions is that the sofa has to be in the ‘correct’ position. I can spend up to an hour adjusting and readjusting it until it’s exactly right. If I don’t do it I feel extremely uncomfortable.  I won’t be able to settle because everything feels out of balance.” 

“My routines are important. An example of his would be every morning I have to as soon as I wake up, I go to the loo, take my medication,  then back into bed, then check my tablet and phone, and then I will have a cigarette. If I don’t do it that way the fear is that my whole day will go wrong.”

“My DVD’s are organised in age range  (U-18), genre, collections and actors. The fear behind that is if the DVD’S are not in that particular order,  the DVD’S wouldn’t work.”

“The intensity of the fear can be as extreme as a panic attack or it can be just feeling unsettled and extremely uncomfortable.”

“As for the urge to carry out the compulsion, it feels like having an itch that you have to scratch.”

“At the time the reason doesn’t occur to me (why I carry out the compulsion) until I really think about it or something interferes with the compulsion.  E.g. People moving things in my flat”

I then asked Georgia if she had any tips to cope with the obsessions and compulsions. And here is her advice.

“Being kind to yourself, not having a go at yourself for needing to complete the compulsion.”  

“Allocate only a certain amount of time to complete the compulsion so it doesn’t have a huge impact on my day as it could do.”

“Try to rationalise the obsession and look at it realistically ‘is this actually going to ruin my day or upset my friends and family.”

If you think you may have OCD or any other condition. Please see your GP.

[i] http://www.ocduk.org/how-common-ocd  10/08/15

[ii] http://www.ocduk.org/how-common-ocd 10/08/15

[iii] http://www.ocduk.org/how-common-ocd 10/08/15

[iv] mind, understanding Obsessive- Compulsive Disorder leaflet. Page 3

[v] mind, understanding Obsessive- Compulsive Disorder leaflet. Page 4

[vi] mind, understanding Obsessive- Compulsive Disorder leaflet. Page 5

[vii] mind, understanding Obsessive- Compulsive Disorder leaflet. Page 5