Preparing for a vacation can be particularly anxiety-inducing for me. There is so much to get done, many things to worry about, and, in my case, two little kids and a giant dog to care for on top of everything else. It is hard to stay motivated and get everything done without feeling brain fog and nausea. Below are six ways I handle my anxiety and vacation preparation in the summer months. 

Ways I Reduce Anxiety When Preparing for Vacation

Here are six ways I handle anxiety when preparing for a vacation.

1. I make a packing list -- Using one piece of paper, I make a separate list for each person going on the trip. This gives me a nice visual to keep from forgetting anything and also ensures that I don't overpack out of anxiety. I write down the specific number of shirts, pants, and socks needed, listing everything down to the toothpaste and deodorant. If I don't write it down, I'll probably forget something in an anxious panic, and on the flip side, if I don't limit myself to a certain number of shirts and pants, I will definitely overpack. 
2. I make a clean place to pack -- As part of my vacation preparation that lessens anxiety, I like to make my bed and then lay out all the items I'm packing on it. This gives me a clean space to stay organized. Then, as I pack things into my bag, I cross them off the list. I feel accomplished as I see each item checked off, and the stress of packing starts to lessen. Using my bed as a packing place also means I don't have to stress about making a clean space on the floor and can save that task for later. 
3. I make a cleaning list -- This is where I get the floors cleaned. I ask myself, "What else needs to be done so the house isn't stinky when we get back?" This list could be basic, like "clean kitchen, clean bathroom, etc." It could also be more in-depth, with a specific cleaning list under each room, such as "Kitchen -- wash dishes, wipe down counters, sweep and mop." Getting it all out on paper and being able to cross off my accomplishments helps me keep a clear head and stay motivated. 
4. I make a final sweep checklist -- I have constant anxiety about my house catching fire or getting broken into while we are away. Are you worried about leaving the stove or a melted wax warmer on? Are you concerned about forgetting to lock the doors? I worry about those things, so I list all the things I'd like to do a final check on. Few things are worse for me at the start of a vacation than the panicked feeling miles away from home of "Did I remember to do that?" so making my final sweep list helps me not have that panic. 
5. I make an itinerary for the trip -- If your mind races to worse-case scenarios of someone getting hurt or something awful happening while you're gone like mine does, making an itinerary can relieve a lot of that vacation-preparation anxiety. This can be as loose or as detailed as your anxiety needs it to be. If it makes you feel better, give your itinerary to someone you trust so they know when and where you will be and how to be able to help if the need arises. I always feel better letting a family member know where we're going and when we plan to be back from our vacation. Then, they can check in to make sure we made it home safely, and they'll know if something goes wrong. 
6. I do a pre-trip safety check on my car -- I think a pre-trip safety check is always a good idea. You can make sure your tires are safe, your engine is running smoothly, and all fluids are filled up and ready to go. You'll have greater peace of mind in your travels if you know you'll be driving in a safe vehicle. We just got two of our tires replaced, so we're ready for our upcoming summer vacations. I had no idea what weight would be lifted off me once that was taken care of. 

As we enter the summer season, I hope you find your own ways to handle anxiety and vacation preparation. These six ways help me use my anxiety to my advantage before a trip to be better prepared so that it's not as overwhelming later on, and I can enjoy our vacation with peace of mind. 

Goal-setting with borderline personality disorder can be difficult. Living with borderline personality disorder (BPD) feels like being trapped in an endless loop, where the same mistakes replay like a broken record. This seems to be true for me, especially when setting goals. Without smarter goal-setting in BPD, living up to my dreams and aspirations can feel like trying to catch a cloud and pin it down.

My life was full of failed attempts until I stumbled upon the concept of smarter goal-setting, but this wasn't an instant fix. The symptoms of BPD, such as intense emotions, impulsivity, and fear of rejection and abandonment, are like invisible tripwires that can sabotage even the best-laid plans. Every time a mood swing or an emotional flashback hit, it was as if I forgot why I should even care about my goals or my life. However, with smarter goal setting, those of us with BPD can find a way to navigate these obstacles and achieve our aims.

Smarter Goal Setting with BPD: Understanding the Challenges

Here are some of the challenges of goal-setting with BPD:

• Intense emotions: Emotional dysregulation is at the core of BPD. Imagine your emotions are on a constant rollercoaster, with higher highs and lower lows than most people experience. Maintaining focus and motivation amidst this turmoil is nearly impossible without a strategy.
• Impulsivity: BPD often comes with impulsivity, which can scatter your goals and interests to the wind. Today you want to be a painter and tomorrow a talk show host. This erratic pattern makes long-term planning seem like a cruel joke. Impulsivity also invites self-sabotage, derailing any progress made.
• Fear of failure and abandonment: An overwhelming fear of failure and abandonment often haunts those with BPD. I found myself reluctant to set goals with BPD for fear I'd fall short, disappoint my loved ones, and then become abandoned for not being "good enough." This fear either paralyzed me into inaction or filled my efforts with anxiety and self-doubt, undermining every step forward.

Strategies for Smarter Goal Setting with BPD

For smarter goal-setting with BPD, try these strategies:

• Set realistic and specific goals: Start small and specific. Instead of a vague "get in shape," try "exercise for 30 minutes, three times a week." This clear, achievable goal will help build a sense of accomplishment and create forward momentum. 
• Develop a structured plan: Break your goals into bite-sized tasks and assign realistic deadlines. Detailed planning and routine can anchor you when everything else feels chaotic, making larger projects less daunting.
• Practice mindfulness and self-care: Ground yourself with mindfulness. Regular self-care, whether it is meditation, journaling, exercise, or something else, will help regulate emotions and curb impulsivity, keeping you aligned with your goals. 
• Embrace flexibility: Expect setbacks and learn from them. Flexibility is key; a setback isn't a failure but a lesson. Adjust your plans without abandoning your goals.

In my video below, I discuss how to keep your eye on the prize amidst those BPD hiccups. By embracing these strategies and understanding the unique hurdles, you can start smarter goal-setting with BPD.

During my recent vacation, I faced an unexpected binge-eating challenge. Reflecting on this experience taught me valuable lessons about my relationship with food and how to manage it better. Here's what I learned about binge eating during my vacation.

Problems with Binge Eating Disorder During Vacation

The Impact of Routine Destruction

One of the first things I noticed regarding my binge eating disorder on vacation was how the disruption of my usual routine affected my eating habits. Without my regular schedule, meals became erratic. I found myself skipping breakfast, eating late lunches, and snacking throughout the day. This lack of structure contributed to my tendency to overeat.

The Allure of New Foods During Vacation

Vacations are excellent opportunities to try new and exotic foods, and I was excited to indulge in the local cuisine. However, this excitement often led to overindulgence. Faced with an array of tempting dishes, I found it hard to resist trying everything. This resulted in me eating far more than I normally would, simply because the food was available and new.

Emotional Eating Triggers

Vacations can evoke a mix of emotions, from excitement to stress. Navigating unfamiliar places, managing travel logistics, and even the pressure to make the most of the vacation can be emotionally taxing. I realized that I often turned to food as a way to cope with these emotions. Eating became a way to soothe myself or enhance my joy, leading to moments of binge eating.

Social Influences on Binge Eating Disorders

Being with friends and family who were also indulging in vacation treats created a sense of social pressure. Group meals, frequent dining out, and shared snacks made it difficult to maintain moderation. I often felt compelled to join in, even when I wasn't particularly hungry, contributing to my overeating.

Key Strategies I Discovered to Manage My Binge Eating on Vacation

Fortunately, I learned several ways I can manage my binge eating when I'm on vacation. These included:

• I established personal boundaries with food. I started setting limits on portion sizes and the number of treats I allowed myself each day. This helped me enjoy the local cuisine without going overboard.
• I focused on incorporating more protein and fiber into my meals. These nutrients helped me feel full and satisfied for longer periods, reducing the temptation to snack excessively between meals.
• I used smaller plates and took smaller portions. This allowed me to try a variety of foods without overeating. This approach helped me enjoy different dishes while keeping my overall intake in check.
• I sought out activities that didn't revolve around food, such as sightseeing, hiking, or visiting museums. Staying engaged in various experiences helped distract me from constant eating.
• I talked about my challenges with my travel companions, and they provided emotional support. They helped me stay accountable and encouraged healthier choices, making it easier to stick to my goals.

My vacation experience taught me valuable lessons about managing binge eating. By understanding the triggers and implementing mindful strategies, I found a way to enjoy my vacation without overindulging. This journey has empowered me to maintain a healthier relationship with food, even in the face of vacation temptations.

If you're a digital activist, you need to protect your mental health. In today's hyperconnected world, anyone can be an activist, and so many of us are. It's incredible to see young people actively working to improve the world we live in. However, while advocating for causes like social justice is crucial, so is making time for self-care. After all, digital activism can take a toll on your mental health just as much as traditional activism. Let's explore how you can protect your mental health as a digital activist. 

What Is Digital Activism?

According to the Humanitarian Academy for Development, 

"Digital activism is when digital tools such as the Internet, social media, email, and mobile phones are used for mobilization, political action, and to incite change. It has existed in some form or another since the 1990s and has continued to grow with the advent of Web 2.0 and the social media boom. It is likely one of the first methods of activism that comes to mind because of how quick and easy it is to reach people on a global scale."¹

While there are multiple forms of digital activism, social media activism seems to be the most popular among millennials and Generation Z. #BlackLivesMatter, #MeToo, and #Covid19MentalHealth are some effective social media activism campaigns in which my friends and I participated. Currently, many of us are supporting anti-genocide social media campaigns. While doing so enables us to be proactive in the face of injustice, constant exposure to disturbing news can cause mental health issues for digital activists. 

Protecting Your Mental Health as a Digital Activist

To protect your mental health as a digital activist, be aware of how much time you spend consuming and creating content regarding causes you care about.

Then, take regular breaks from activism-related content to avoid experiencing burnout or emotional exhaustion. Consuming light-hearted content often helps me disengage from the issue at hand, thus giving me a much-needed break. When that doesn't work, I go offline and do something relaxing, like take a nap. The idea is to engage in activities that help you destress from the problems you are trying to eliminate. 

Lastly, to protect your mental health as a digital activist, connect with like-minded individuals. Whether they are friends, family, or someone you admire, staying in touch with other activists will help you build a supportive community. Also, you will always have someone to talk to when you feel lonely, cynical, or helpless in your activism journey.

Remember, protecting your mental health is a must for sustainable digital activism. Because no matter how hard you try, you cannot pour from an empty cup.

Source

1. Moh. (2024, June 5). Digital Activism: The good, the bad, the future - HAD. HAD. https://had-int.org/digital-activism-the-good-the-bad-the-future/

I am having trouble getting a medication for my schizoaffective anxiety. The main issue is that it is now considered a controlled substance, so my insurance is very wary of accepting an updated prescription with a slightly greater dose. Let me tell you more about my problems getting this medication for my schizoaffective anxiety.

I Understand the Trouble Getting Medication for Schizoaffective Anxiety

One of the reasons this medication is considered a controlled substance is that there is a low risk of dependency or abuse. I take this prescription medication for my schizoaffective anxiety as needed and have done so for years. If I take more of it than is prescribed, it is potentially addictive, and, even worse, I could overdose on it.

So, I get it. There is reason for concern. But it doesn’t change the fact that I, a person who takes it as prescribed, am having trouble getting this medication.

Now, I don’t want you to think that I’m completely out of medication and can’t get more. I have enough to get me by for at least a few weeks as long as I take it as prescribed. The problem is that my psychiatric nurse practitioner (NP) lowered my dosage recently, which worked fine for a few weeks, but then I started having a really hard time with the new dosage of schizoaffective anxiety medication. I asked her if we could go back up to what I used to take. She called in a prescription to my pharmacy for some more of the medication, with a supply of extra medication for when I’m having acute anxiety. However, I had recently called in for a refill, so my insurance wouldn’t cover it. Even though I have medication for now, I have to be careful when I take it.

I have to ration it out because I'm having trouble getting this medication. I have to consider if I'm feeling anxious enough to warrant taking the anti-schizoaffective anxiety medication.

Is Anyone to Blame for the Trouble Getting My Medication for Schizoaffective Anxiety?

I don’t feel I can honestly blame my NP for my situation. It’s not her fault my insurance is having difficulty with this. But I do miss my former psychopharmacologist, who retired because she was very good with this sort of thing and held my hand through it.

This problem of getting my medication for schizoaffective anxiety loomed over my recent trip to Door County with my mom, even though we still managed to have a good time. And it’s looming over my Memorial Day weekend. It stinks.

Watch this video for an update on my trouble getting medication for schizoaffective anxiety.

I've found exercise can help with anxiety. In my experience, physical activity allows me to release emotions that I am feeling, helps me feel less tense, and helps improve my sleep. Since developing a regular routine, I've noticed my anxiety has been helped by the exercise.

Years ago, I found that my anxiety would make it difficult for me to function throughout the day. Not only was I having difficulty sleeping, but I also found myself feeling paralyzed, as though I wasn't able to function. I would often feel irritable and tense, and I would want to isolate myself from the rest of the world.

How Exercise Is Helpful for Anxiety

At this point in my life, I had exercised here and there simply for the purpose of trying to stay healthy, but I had not yet learned enough about how exercise could help reduce anxiety and boost mood. However, I started to learn more about the benefits of exercise and how it could help anxiety.

For example, exercise helps distract you from stressors, helps decrease muscle tension, and increases brain chemicals associated with mood, such as serotonin.¹ Additionally, it helps release endorphins, which are also brain chemicals associated with how you feel.²

The more I learned about the benefits of exercise, the more I paid attention to how it helped me feel better. I began sleeping better, experienced fewer headaches, and found that I was increasingly more resilient in situations that triggered my anxiety. Moreover, my self-confidence and self-esteem increased as well.

How to Make a Routine of Exercise to Help Anxiety

I learned I had to be consistent with my exercise routine. I could not just exercise here and there as I previously had and expect that I would be better equipped to manage my anxiety. As I had learned at that point, anxiety is often something you experience without an identifiable cause.

So, it was important for me to make sure that, as someone who had already struggled with chronic anxiety for years, I was better equipped when encountering a stressful situation. This included making sure that I took care of myself through physical activity, and so, as a result, I ensured this was part of my routine.

The steps that I took to make anxiety-helping exercise a part of my routine included:

• I made sure exercise was a priority. I scheduled exercise into my day and began treating it like it was a meeting or appointment that I couldn't miss.
• I incorporated exercises I enjoyed. At that point, I had gone through many different types of exercise regimens, but it wasn't until I began exercising in a way I found enjoyable that it started to be motivating and something I wanted to keep going back to.
• I started setting goals. It is still something I do, and it helps to keep me motivated and experiencing positive emotions rather than negative emotions. It also helps with distraction, which helps take my mind off anything I am worried about.

Try these steps to help you incorporate exercise into your routine to help with your anxiety.

In what ways have you noticed that exercise helps with your anxiety? Share them in the comments below.

Sources

1. Ratey, J. J., MD. (2019, October 24). Can exercise help treat anxiety? Harvard Health. https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096

2. Depression and anxiety: Exercise eases symptoms. (2023, December 23). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

I find I can heal through nature. Not only is the great outdoors a place of wonder, but it's an excellent tool for those with mental illness. There are many tactics to harness the healing power of nature and all it has to offer, which comes in handy when anxious or depressive thoughts start to creep up.

Healing Through Nature: Sunshine

Previously, I lived in the northern part of the United States. That means there was a lot of snow and limited sunshine for over half the year. Likely because of that, I began developing symptoms of seasonal affective disorder (SAD). My moods dipped severely every winter. Come spring, my energy boosted back up.

There are treatments that can help with SAD (for example, I used a therapy light box), but after learning more about this condition, what truly moved me was realizing how much of an impact nature had on my mental health.

Now, I heal through nature by trying my best to harness the powerful effects of sunshine when I can. A quick sunlit walk or finding a sunny window can significantly improve my mood.

Healing Through Nature: Meditation and Mindfulness

Like most people, I love the night sky and its glittering stars. On days I'm especially upset, I like to visit my rooftop. I often get wrapped up in thoughts like, "Did I answer that email?" or, "Did I pay that bill on time?" In these moments, I heal through nature by staring at the sky and getting lost in thoughts of how I am part of something larger. Emails feel less significant when looking at the stars.

Other times, I like to do outdoor sound meditation. This means I just sit outside and focus on the sounds that nature provides. Ideally, this isn't in a city environment, but even so, the birds may be chirping or the wind blowing, and that's a beautiful thing on which to concentrate.

Healing Through Nature: Unplugging

I love being outdoors. I love hiking, walks in the park, being by water, and especially camping. I've found nature most heals me by allowing me to unplug and separate myself from difficult emotions. I love the space and fresh air; it helps me slow down and remind myself what's important. I can work through my anxious thoughts in a lower-pressure environment.

Beyond unplugging from difficult feelings, I can unplug from the world. When I have my phone, or I am at my computer, I am accessible to anyone. I also have access to social media and the news, which are two triggers for me. Not only am I able to use nature as a breather from stressful moments, but it can also be an escape from triggers.

There are plenty of ways to use nature in healing mental health. Listening to your body's needs, finding peace, and unplugging are all important, and nature is there to help with the healing journey along the way.

Turning 40 was a significant milestone in my life and a major boost to my self-esteem. This recent birthday was more than just a celebration of age; rather, it was a celebration of resilience, growth, and self-acceptance. For those of us navigating mental health challenges, recognizing and celebrating these milestones can be incredibly empowering for our self-esteem.

Different Perspectives on Milestones and Self-Esteem

In the past, birthdays and other significant events often felt overshadowed by challenges with my mental health. It was hard to find joy in milestones when my mind was clouded by self-doubt and negative thoughts. However, this year, I made a conscious decision to embrace my 40th birthday as an opportunity to reflect on my journey and to celebrate how far I have come, which significantly boosted my self-esteem. 

Acknowledging milestones, big or small, can be a powerful way to enhance self-esteem. For me, turning 40 was a reminder of my resilience. Each year represented not just another year older but another year of perseverance through life's challenges. Reflecting on the obstacles that I have overcome and the progress I have made helped me to see my worth and strength in a new light, which was a tremendous boost to my self-esteem. 

Intention Interpretation of Milestones Can Increase Self-Esteem

I planned my 40th birthday with intention. Instead of shying away from celebration, I embraced it wholeheartedly. I gathered with friends and enjoyed my special day. I connected with distant family as well. My birthday was not just about me; rather, it was about the collective strength and support that helped me reach this point. 

One of the most impactful aspects of celebrating this milestone was the realization that self-worth is not tied to perfection. Living with a mental health condition often makes us feel like we are falling short. Reaching 40 deepened my understanding that my worth is inherent, not conditional. I have faced and managed my mental health with courage, and that is something worth celebrating. 

In addition to improving self-esteem, marking milestones allowed me to set new intentions for the future. It was an opportunity to assess my goals and aspirations and to think about what I want to achieve in the next decade. This kind of forward-thinking is crucial for maintaining a positive outlook and fostering self-esteem. Setting realistic, achievable goals helps create a sense of purpose and direction. 

Different Milestone Celebrations Can Improve Self-Esteem

Celebrating milestones can take many forms. It does not have to be a grand event; it can be a quiet moment of reflection, a special treat for oneself, or a new activity to mark the occasion. The key is to acknowledge and honor your journey. For those of us with mental health challenges, it is especially important to recognize that our paths might look different from others, but that does not make our achievements less significant. Celebrating these milestones is essential for building self-esteem. 

My 40th birthday was a reminder that every step forward, no matter how small, is worth celebrating. It reinforced the idea that I am deserving of joy and recognition, not despite my mental health challenges, but because of the strength and resilience it has taken to manage them. By celebrating our milestones, we not only boost our self-esteem but also create a more compassionate and positive narrative about our lives. 

As you approach your own milestones, big or small, take a moment to celebrate. Recognize the courage it takes to keep moving forward. Embrace the journey and honor the progress you have made. Each milestone is a testament to your strength and a stepping stone toward greater self-esteem and self-acceptance. 

Goodbyes are never easy, but this one comes with lots of gratitude. I've been writing for HealthyPlace for the past year, and the healing and changes I've managed have been mind-blowing. I started my position as a new freelance writer who was in the midst of her posttraumatic stress disorder (PTSD) struggles. While I thought I'd already healed my childhood trauma and all the wounds it had caused, I didn't realize how much further I could — and would — go on this journey.

A Dose of Gratitude for HealthyPlace

First and foremost, I'd like to express my gratitude for HealthyPlace and its community. My audience has been nothing but loving, supportive, and vulnerable. While I might have helped some of you heal from trauma, I want you also to know that you've helped me just the same.

Writing about my trauma and PTSD has allowed me to process my emotions while feeling less alone. This has helped me find the right therapy and treatments, as well as find ways to be more vulnerable with my loved ones. I haven't had the easiest year, but having HealthyPlace as an outlet was a game-changer. I now understand myself better, which means I'm more patient and compassionate with myself. I hope you're the same way with yourself.

Saying Goodbye to HealthyPlace

Saying goodbye to this wonderful community is not easy. However, I feel it's time for me to move forward in my writing career, which has led me to pursue creative writing and fiction writing. That being said, I wouldn't be where I am today if I hadn't had this incredible opportunity to work with HealthyPlace and heal my trauma.

As I move forward in my life and in my career, I will forever remember the love and support I received during my time here. I can't wait to continue reading all the wonderful content on this blog — and continue learning, growing, and healing every day.

Watch Sammi Caramela's goodbye video below:

While thinking about what to write about this week, I received a text from someone I had not spoken to for a long time, and it inspired me to write about nurturing healthy relationships when you have depression. The relatively quick conversation left me thinking about how the person and I had drifted apart. Yet, in all honesty, I wasn't sad about the drifting apart. What I once thought was a healthy relationship was not. It was very one-sided and unhealthy for me, living with depression. Thus, nurturing healthy relationships becomes not just beneficial but essential when you are coping with depression.

Whether it be family, friendships, or romantic relationships, having depression can reverberate through many levels and many relationships if they are with people who don't understand mental health or are unhealthy. Nurturing healthy relationships with depression can be a lot of work for both people. Here are a few tips that may help nurture healthy relationships. 

3 Ways to Nurture Healthy Relationships with Depression

1. Open Communication is Key

Honest communication forms the foundation of any relationship, but it is essential in a relationship where mental health is a factor. Encourage and practice dialog where you and others feel heard and validated without judgment. Practice this when you're not in a crisis, and make it part of your daily conversation so it doesn't feel awkward when in crisis. It is important to validate how each other feels, even if one person doesn't agree with how the other is feeling. How you feel is normal for you, plain and simple. 

2. Education is a Critical Element

Educating yourself and others about depression is important. If you haven't already, look into the science and biology of depression and how the brain of someone living with depression works. Understanding the biology, symptoms, triggers, and available help can foster empathy and correct misconceptions. 

3. Celebrating Progress, Not Perfection

Relationships are never perfect or easy, and setbacks are expected on occasion. The same is true for living with depression. When you combine the two, it can become complicated. Yet, setbacks are a natural part of the process. However, these are also some of the most challenging times to get through, and it is here that we need to be reminded of the first two tips: communication and education. Once these two elements are in place, dealing with minor setbacks can be easier and less damaging. In other words, life happens, and it is certainly not perfect, so celebrate the progress by nurturing the healthy relationships you have despite depression and setting loose the detrimental ones. 

Nurturing Healthy Relationships with Depression Is Worth It

Depression can test the resilience of even the most robust relationships, but it can also be an opportunity for growth, empathy, and deeper connection. By fostering open communication, education, and a commitment to mutual support, individuals can navigate depression together, emerging more connected on the other side. Remember, it's not about fixing each other but about standing together through the highs and lows, nurturing a relationship that provides comfort, understanding, and healing. 

Every relationship is different, and no one solution will fix every relationship. However, it is vital in any relationship to be true to yourself and not let others make you feel unworthy.

I would love to hear how you nurture healthy relationships with depression.