It’s surprising how quicklydepression's ups and downscan get you. It’s almost as if, you’re going along feeling pretty good and then WHAM, depression slams into you and says,“Now, now… you have chronic depression, remember? You’re not allowed to feel too good.” That’s the depression roller coaster.
The Depression Roller Coaster Gives No Advance Warning
I’ve been feeling pretty good lately so imagine my surprise and confusion when after a light, afternoon nap, I woke up feeling acutely negative and sad and I could feel the depression on me like a mound of heavy dirt. Clinically, it’s not supposed to happen that way, I suppose. It's like a roller coaster sometimes. Up one hour, down the next. But I know the darkness of depression all too well so when I’m in it, I know I’m in it.
I knew enough to be honest with my husband about it; no sense in trying to candy-coat it. He knows me too well anyway. I explained that I was confused by this sudden drop and that I’d be better off alone in my room where I hoped it would pass. He was probably hoping the same thing. Lord only knows what the poor man feels when I’m at the start of a downhill drop.
I also knew that in order to prevent this chemical spill (of the brain) from drowning me in its ooze, I had to practice my CBT (cognitive behavioral therapy).
What to Do When the Depression Roller Coaster Drops
All you can do when the major depression roller coaster plummets you to the ground is to take care of yourself and practice your cognitive behavioral therapy skills.
It was the evening already so I:
Took a calming shower – stopped to appreciate how lucky I am to have hot water (gratitude)
Got into bed under the warm covers – felt the soft flannel sheets envelope me and reminded myself that I am not drowning in ooze (positive reinforcement)
Watched distraction television – sitcoms can work wonders if you let them (trying to focus on something other than my thoughts)
The next day, I:
Slept in – but not too late (there is a fine line between extra rest and too much rest)
Stayed home from work – did some work from home (which was a real challenge but I felt good after it was done)
Ate good, wholesome foods (even though I really, REALLY wanted junk food)
Got some exercise – walked the dog (she kept looking at me in that “you know you need it more than I do” way of hers when she senses my depression)
Watched more television – in the fetal position (accepting the pain as a part of who I am)
I started to feel better.
Testing the Roller Coaster of Depression's Resolve
The day after that I went back to work, the depression having lifted somewhat – enough for me to at least test the ride to see if I was on my way back up. Thankfully, I was though who knows how long it will be before I hit the peak again, then sail screaming down the other side.
Regardless of how long I have battled depression, it still surprises me how it can just appear out of nowhere and knock me off my feet. It’s a few days later now and while I still don’t feel as good as I did before this roller coaster of depression began, I can at least function almost normally . . . and go on.
Over a year ago, you welcomed me to the Coping with Depression blog. Since then, I have had the opportunity to write specifically about postpartum depression and how it impacted my life. As I write this final post, my hope is that you've found help and encouragement through reading about my experiences with postpartum depression.
Why I Am Grateful
I want to thank HealthyPlace for the opportunity to write, grow, and reflect through this blog. Many mothers suffer postpartum depression in silence, shame, or solitude. It should not be so. The Coping with Depression blog offers human connection through open communication, empathy, and education. HealthyPlace is where people can say, "Really? Me, too! It's nice to know I'm not the only one."
This connection happens between people of all backgrounds and beliefs because mental illness does not know ethnic, socioeconomic, or cultural boundaries.
I also want to thank you, readers, for being here. You are the reason I wrote each month.
Postpartum depression was not something I wanted. It's not something I always handled well. But I learned valuable lessons from it that have helped me draw closer to my husband and children. As a result of postpartum depression, I became more patient, emotionally responsive, and humble. I don't take a good relationship with my children for granted. And while I would never wish mental illness on either of my children, I know that if they were to experience it, I would be better prepared to support them. For that, I am filled with gratitude.
Looking Forward
While I am moving on to pursue other opportunities, I will still be around to root for you and connect with you. If you are going through postpartum depression, know that you are not alone. You have an army of women who have been through it and come out stronger on the other side. Postpartum depression is not weakness or failure; it's an illness that can make you a better parent in the long run. Seek treatment, give yourself grace, and take it one day at a time. There are easier days ahead. I wish you nothing but the very best, dear friends.
Below are 15 tips for managing thesymptoms of an RA flare-upat home. These suggestions are meant to be used in addition to the treatment plan recommended by your physician.
Reducing RA joint pain and swelling
The most notable sign of an RA flare is increased inflammation in the joints, which causes pain and swelling. Your joints may feel especially stiff and achy in the morning, when you’re getting out of bed. To reduce joint symptoms:
1. Review your medication routine
RA medications can lose some of their effectiveness if they are not taken on schedule. If you have a history of forgetting to take your medication on time, create reminders, such as a repeating alarm on your phone.
A splint can support a painful joint and minimize movements that put stress on it. For example, a wrist splint will allow you to use your hands but prevent wrist movements that may cause joint strain and lead to long-term damage.
3. Avoid inflammatory foods
Certain foods, such as sugary sodas and foods fried in oil, may increase inflammation and make joint symptoms worse. Trade them in for fruits, vegetables, and other plant-based, high-fiber foods.
Most people with RA can safely take an over-the-counter medication, such as acetaminophen or ibuprofen, to control a temporary flare in joint pain. If you are unsure about how these drugs will mix with your other medications, or if you need to take them daily for more than a couple of weeks, talk to your physician or pharmacist.
Ease joint stiffness with heat therapy, which will help warm up and lubricate joints. You can use wet heat, like a hot shower, or dry heat, like a heating pad or heat patch. Avoid temperatures that can burn or irritate the skin and limit the application time to 15 to 20 minutes a few times a day.
Decrease joint inflammation with cold therapy, which can ease inflammatory pain and slow down the production of joint fluid that exacerbates joint swelling. Cold therapy may be especially helpful after activity. Always put a cloth between your skin and an ice- or cold-pack, and limit the application time to 15 to 20 minutes a few times a day.
Some people prefer using just heat therapy or cold therapy, while others alternate between the two throughout the day. Try both to decide which approach works best for you.
Many people who have rheumatoid arthritis report fatigue as a symptom. You may feel fatigued even if you spend a lot of time in bed. To minimize the effects of RA fatigue during a flare:
7. Make changes to your bedtime routine
To improve sleep quality, establish a good sleep routine. This routine may include going to bed at the same time every night, avoiding screen time before bed, eliminating sources of disruptive noise, and sleeping on comfortable, supportive bedding.
8. Consider getting tested for sleep apnea
In addition to making changes to your sleep routine, you may also want to talk to your doctor about getting tested for sleep apnea, a sleeping disorder that can affect your breathing. Sleep apnea can leave you feeling exhausted even after a full night’s sleep. People with RA are more likely to have sleep apnea.1,2 This difference seems to exist even when a flare is over and inflammation levels are low.3
9. Use your energy more efficiently
During an RA flare, don’t waste energy on activities that aren’t necessary or helping you get well. For example, sit down while brushing your teeth or doing your hair. If your finger joints hurt, wear clothing that’s easy to get on and off. Ask family members and friends for help with specific chores and errands.
Making meals takes time and energy. Prepare or buy a few meals to keep in the freezer in case of a flare. Alternatively, consider ordering out or subscribing to a healthy meal service. (Just make sure to stay away from inflammatory foods.)
11. Exercise regularly
While it may sound counter-intuitive, research shows that people who have RA report lower levels of fatigue when they get regular exercise.4-6 Experts typically recommend engaging in low-impact exercise, such as walking, tai chi, swimming, or water therapy.
RA fatigue can persist even after a flare is over, so consider using these tips year-round.
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Easing stress or anxiety
People who have rheumatoid arthritis tend to have higher levels of stress and anxiety. These feelings can trigger the release of stress hormones that increase inflammation. They can also cause muscle tension, which may worsen joint pain. To ease stress and anxiety:
12. Use tried-and-true relaxation techniques
Meditation, deep breathing exercises, and other relaxation techniques can reduce the release of stress hormones that make both anxiety and RA inflammation worse.
13. Say no more often
It’s okay to say no to social invitations, requests for volunteering, and extra assignments at work. By saying no today, you are conserving your energy and helping ensure that you’ll be healthier in the long run.
14. Unplug and focus on what you can do
Rather than get frustrated thinking about your RA and the things that you cannot do, enjoy the things that you can do, such as watching a movie, reading a book, calling a loved one on the phone, or—if you’re able—taking a walk outdoors.
15. Resist negative thoughts
When you feel an RA flare coming on, try to resist negative thoughts about the flare itself or what others think about it. Remind yourself that rheumatoid arthritis has its ups and downs and flare-ups sometimes happen.
Through trial and error, you can identify the self-care tips that work best for you. If the symptoms of your RA flare-up are unusual or severe—or they’re not responding to your self-care treatments—make an appointment to see your rheumatologist. Your overall treatment plan may need adjusting.
RA inflammation affects more than joints. Thesigns and symptoms of RAand conditions related to it may be felt all over the body, including in the ears, eyes, skin, lungs, and heart. Below is a description of 9 unusual symptoms that may be related to your rheumatoid arthritis.
Rheumatoid arthritis is an autoimmune disease that causes painful swelling, stiffness, and deformities of the joints. Watch:Rheumatoid Arthritis Overview Video
1. Hearing problems
Researchers have found that hearing loss and tinnitus (constant ringing, buzzing, or whistling in the ears) can be linked to rheumatoid arthritis. Hearing problems typically show up in older people who have had rheumatoid arthritis for many years.
Experts suggest many ways RA may contribute to hearing problems:
Rheumatoid arthritis inflammation may damage the tiny joints in the ear.1
Drugs that reduce RA symptoms, including aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs)2 and hydroxychloroquine3, may occasionally bring on tinnitus and/or hearing loss.
Other disease processes may affect the auditory nerves or cochlear hair cells in the ear that are necessary for hearing.1
Some hearing problems are treatable—for example, stopping the use of NSAIDs may reverse symptoms—while others may be permanent. Even when changes to hearing are permanent, steps may be taken to stop or slow down future hearing loss.
Research suggests a significant connection between rheumatoid arthritis and sleep apnea4,5, which causes breathing to repeatedly stop and start during sleep. Symptoms include loud snoring and interruptions in breathing and/or gasping for breath while sleeping.
Sleep apnea can also cause headaches and contribute to chronic fatigue because the body takes in less oxygen at night.
Sleep apnea can be diagnosed and treated. Treatment typically includes using a continuous positive airway pressure (CPAP) machine or another treatment device to increase oxygen intake while sleeping.
3. Skin rash
When RA inflammation affects the blood vessels (Rheumatoid Vasculitis / Vasculitis), it can cause a variety of problems, including skin rashes. These rashes may appear as clusters of dark red or purple bumps, hives, or irregularly shaped raised pink patches on the skin. On darker skin, changes in skin color may be less noticeable.
Rashes related to vasculitis can occur anywhere but are most common on the lower legs. Sometimes these rashes are itchy, painful, or burning.
In addition, biologics medications used to treat RA increase the risk of rashes and other skin problems6, such as skin infections.
If you have a persistent rash that has lasted for more than 2 weeks, is painful, or looks infected, it’s advisable to contact your physician. Medical treatment is recommended for any rash that is persistent, severe, or accompanies symptoms of vasculitis in other areas of the body, such as the lungs, heart, kidneys, or eyes.
4. Trouble breathing, chronic cough, or chest pains
The lungs are commonly affected by rheumatoid arthritis, especially if the RA is long-standing and has not been well-managed.
Shortness of breath accompanied by a chronic cough, fatigue, and/or weakness may be a sign of scarring caused by chronic inflammation of the lungs. Shortness of breath accompanied by fever and/or chest pain when breathing may be a sign of fluid build-up around the lungs (pleural effusion). Both lung scarring and pleural effusion can be serious conditions, and medical attention is recommended.
5. Sudden, temporary numbness in the fingers or toes
Rheumatoid arthritis increases the risk for Raynaud Syndrome, also known as Raynaud Phenomenon or Raynaud disease. This condition causes one or more fingers or toes to lose blood circulation. The affected area will feel numb and appear paler, white, or blueish. There is typically a distinct border between this area and normal-colored tissue.
Raynaud Syndrome can be triggered by cold exposure, emotions, and certain medications.7 An episode may last minutes or hours. A warm compress, bath, or shower may encourage blood flow. If symptoms do not resolve then medical intervention may be necessary to prevent tissue damage.
6. Gum disease
Rheumatoid arthritis is associated with gum inflammation (gingivitis) and gum disease (periodontitis).8,9 Both of these conditions are linked to worsening RA symptoms10 and can lead to gum damage and tooth loss.
Regular dental checkups and good oral hygiene at home may help improve oral health as well as ease rheumatoid arthritis symptoms, such as joint tenderness and swelling.11,12,13
7. Increased fat-to-lean mass ratio
People who have RA tend to have a higher fat-to-lean mass ratio than people who do not have RA.14,15 This difference tends to hold true even for people whose weights are within normal range. Experts are not sure why.
Strengthening exercises can help counteract the loss of muscle. If applicable, losing excess weight may decrease rheumatoid arthritis disease activity and therefore reduce symptoms.16 The combination of building muscles and losing excess weight will support joint health and may reduce RA symptoms.
8. Red eyes
While nearly everyone experiences temporarily irritated, red eyes occasionally, eye redness that is recurring, persistent, and/or severe may be a sign of a medical condition related to RA. Eye conditions may be temporary or life-long and typically cause other symptoms, such as eye pain, sensitivity to light, watering, or irritation.
Signs and symptoms of eye problems, including any changes in vision, should be immediately reported to a health care practitioner.
9. Numbness or tingling
A damaged or pinched nerve can cause numbness and tingling in the hands, feet, or other areas of the body. Rheumatoid arthritis may contribute to nerve injury in a few ways:
Swollen joint tissues cause a nerve to be pinched (for example, carpal tunnel syndrome can result from swollen joints in the wrist)
Vasculitis related to RA affects blood flow and causes nerve damage
Certain RA medications may also cause side effects of numbness and tingling sensations
While not necessarily painful, it’s best to report sensations of numbness and tingling to a physician. Addressing the cause may help prevent nerve problems from becoming worse or chronic.
New and unusual symptoms are not always related to rheumatoid arthritis. Contact your doctor to identify the possible cause of unfamiliar symptoms and discuss treatment strategies.
The recommendation to get regular exercise if you haverheumatoid arthritis (RA)is backed up by plenty of scientific research. Experts say there are at least 4 ways exercise may help ease thesigns and symptoms of RA.
Rheumatoid arthritis is an autoimmune disease that causes painful swelling, stiffness, and deformities of the joints. WatchRheumatoid Arthritis Overview Video
1. Exercise reduces inflammation
Regular exercise tends to lower inflammation levels in the body. Inflammation is measured using blood tests that check for inflammatory markers, such as C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR). Test results for these markers tend to be high during an RA flare and low when RA is well controlled. Studies show that exercise helps lower inflammatory markers.1-5
Exercise may affect RA inflammation levels in a few ways2:
Exercise promotes anti-inflammatory responses in the body. Exercise causes muscle cells in the body to release chemicals called anti-inflammatory cytokines. Cytokines are tiny protein molecules that act as messengers among cells and tell the immune system what to do.
Exercise suppresses pro-inflammatory responses in the body. Inflammation is caused by an over-active immune system. Exercise can help tamp-down immune system activity.
Exercise helps reduce excess fat tissue, which promotes inflammation. Fat tissue can release substances that promote inflammation, such as certain hormones and pro-inflammatory cytokines.
Some experts suspect that exercise can reduce fat tissue’s pro-inflammatory effects even if you don’t lose weight.6 How exercise influences inflammation and RA disease activity continues to be researched.
Lowering inflammation levels in the body can ease RA disease activity as well as reduce the signs and symptoms of other diseases, such as diabetes and heart disease.
As RA develops, the body loses muscle tissue and strength. This loss is noticeable at every stage of the disease—at diagnosis, when RA is active, and even when RA is in remission.7 Body weight may remain stable or even increase,8 suggesting that while muscle tissue decreases, fat tissue increases.
Adding exercise to a treatment plan can:
Build muscle tissue. While muscle tissue accounts for about 45% of body mass in healthy people, it typically accounts for less body mass in people with rheumatoid arthritis.4 Exercise helps increase muscle mass.
Improve joint function. Muscles move our joints. Exercise to build muscle tissue can improve how well your joints work (joint function).
Protect joints. Muscles support joints. Building muscle helps protect joints from damage and injury.
Strength exercises may involve equipment, such as weights or resistance bands. Exercises that use body weight, such as squats and certain yoga poses, can also build muscle strength.9
People with rheumatoid arthritis are 48% more likely to develop heart disease than the general population.10 RA inflammation is thought to damage the heart and blood vessels.
Exercise reduces the risk of heart disease by:
Lowering inflammation that can damage the heart and blood vessels
Burning excess fat, which may contribute to heart disease
No matter what, exercise is a great way to fight heart disease—whether RA has been diagnosed or not.
4. Exercise eases symptoms of fatigue and depression
People with chronic autoimmune diseases, such as rheumatoid arthritis, are more likely to feel depressed and fatigued. Exercise can help reduce both depression11-15 and fatigue16,17 in people who have chronic diseases.
Research suggests there are a few possible reasons why exercise helps. Exercising:
Releases chemicals in the body, such as endorphins and dopamine, which can help improve your mood and reduce sleepiness
Reduces body-wide inflammation, which is linked to depression and fatigue
Gives you a sense of accomplishment and control over RA symptoms
While depression and fatigue may not completely go away with exercise, they may decrease and become less noticeable.
I was recently asked to test out the new website for an exciting new product, coming from our favourite Canadian Kyle Dine, he has created Equal Eats dietary allergen cards. Kyle has allergies himself so he gets it and understands the challenges we all face in the day to day. If you haven’t come across Kyle yet in the allergy world, check out his website, particularly if you have children. Visithttps://www.kyledine.com/
Equal Eats has just launched in the UK and I am so proud to announce that I am their first ever UK Ambassador, helping them raise awareness for these cool little cards and best practise when eating out with allergies.
Here are 15 benefits that I have come up with to buying an Equal Eats Allergen Dietary Card, all the reasons why I think these are such a great idea:
Helps communicate – You can easily communicate your allergies to staff. Particularly if you have more than one allergy, it can get lost on translation. This way staff can take your card to the kitchen
Avoid confusion – How many times do waiting staff return with the gluten free or vegan menu when you mention your nut allergy. I don’t know why this happens so much but these little cards should help avoid confusion.
So simple – They are written in simple, concise and strong language so servers and chefs can understand what’s required and how much care to take.
Customised – Tailor them to your needs, whether you have one allergy, multiple allergies, intolerances, coealic disease or other dietary needs, there is a card for you.
Affordable – For the cost of a few cups of coffee you can have peace of mind that the card can help you bridge language barriers, loud restaurants, etc. and keep you safe. It’s another piece of armour to stay safe with your allergies.
Shyness – I know lots of people don’t like speaking up about their allergies and get embarrassed, so you can discreetly pass this card to staff to read and hopefully it will make things a little easier for you.
Translations – They are customisable to 50 languages and these have been verified and checked by native speakers in those countries so you can travel safe with the knowledge that your allergies will be communicated
Reviews – These cards are popular. They have over 150 amazing reviews and mine is one of them. Anything that makes eating out with allergies easier gets my vote.
Digital cards – You can get digital cards to have on your phone so it’s with you at all times
Printable – You can print these at home so if you lose a card you have a backup.
Smart – these cards are smart and stylish and have been carefully designed so you can use them with pride.
Accessories – You can also get sticky notes, card sleeves, card holders and more accessories coming on line soon.
Gift cards – Give the gift of peace of mind and added safety by offering these as a gift to your allergic friend.
Peace of mind – I do lots of things to help with my anxiety, like always carry my adrenaline, wearing a medical bracelet, calling restaurants ahead to discuss allergies, etc. This is just one more thing in your arsenal of helping you feel more in control of a frightening health condition.
Chefs like them – Chefs who have been asked about these cards say they really help. Better than having information on a phone that a customer may not want to part with or verbal messages of hand written notes that can be mis read or mis heard and mis understood.
Visit equaleats.uk today and get 10% off with my promo code WHATALLERGY to get 10% off.
Many of the cards are already discounted so you could get a real bargain.
Personally I can’t wait to try these cards out next time I eat out. I’d love to know, do you carry allergen cards with you when you eat out? How do you communicate your allergies to staff? I’d love to hear your views. And if you’re a chef, how would you rather diners communicated their allergies to you? Would you welcome these allergen cards?
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