Amy Gamble's Blog, page 3

Beyond the Label: Seeing the Person Behind the Mental Illness

When I started blogging in 2014, I was on a mission to help eliminate the mental illness stigma. At the time, I thought educating people about mental illness would help them to see how common it was and perhaps create a better understanding. I’ve since learned it is not statistics and information that eliminates stigma. It is learning and knowing someone who lives with mental illness that changes perceptions.

I thought for a while that stigma was not as much a problem as it once was. Then, most recently I learned from counselors and others stigma is still very much an issue when it comes to mental health. I guess since I’ve been emerged in self-disclosure and have been studying many people’s stories of mental illness for years, I thought there was much less stigma today. 

Then, I remembered when I had a couple of minor set-backs how people who were mental health advocates reacted to me. They said some things that were very hurtful and they treated me differently. So, I thought, “If people who claim to be mental health advocates are treating me differently, what might the average person think?”

There’s so much misunderstanding and blaming when it comes to experiencing symptoms of mental illness. With all the information readily available, people still want to point a finger at the person with mental illness for their symptoms. Would they blame someone who has cancer for their disease? I doubt it, unless they’re just a horrible human being.

I digress.

Anyhow, according to stigma expert and psychologist Dr. Patrick Corrigan, the only way to combat stigma effectively is for people who live with mental illness to come out of the closet in similar ways as people have done in the LGBTQ community. Because people were willing to take the risk and share who they were, it has successfully changed public perceptions and helped move the needle on discrimination and stereotypes.

It makes sense if we know someone who lives with mental illness we may not have such disdain for people who suffer. Then again, I’ve known many people and I’ve still been looked at in different ways. But I think it’s much harder to ignore the fact that I’ve been able to recover. When I’m standing in a room full of people or on in a meeting on a Zoom call sharing my story, I’ve successfully humanized being a person living with a serious mental illness.

I know intellectually it’s not my fault I have bipolar disorder and PTSD that’s in remission. I inherited bipolar disorder and PTSD was caused by other people. I could stay stuck in thinking “life isn’t fair,” or I can continue to share my story and experiences in hopes that it may help someone else. I choose to do the later.

There are so many people who live with mental illness who don’t have the opportunity to have a voice. They may choose not to want to self-disclose and that’s perfectly understandable. There are some who are not well enough to speak for themselves. 

I’m writing this blog post to a give a voice to the person who doesn’t have one. I’m writing to say I have a mental illness and I’m the neighbor next door. I’m writing to express the fact I’m not ashamed for having a mental illness. I’m writing to let those people know who have treated me differently they’re not going to shame me into the closet. 

I’m going to use all that negativity around stigma to fuel my advocacy and activist efforts. I’m going to speak up loudly and passionately, so anyone who meets me knows I have a mental illness and I’m not ashamed of it. It’s something I have to deal with and it doesn’t define all of who I am!

If you struggle with a mental illness, you are not alone. Take a deep breath and know you are an amazing warrior!

Amy Gamble 

Author – Olympian – Activist  

Author and OlympianAmy Gamble

Amy is a former Olympian, mental health advocate and activist focused on using her story as a way to impact the stigma of mental illness. She is currently writing a book titled, “Unsilenced: A memoir of healing from trauma.

www.amy-gamble.com

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Unraveling the Mystery of C-PTSD (Complex PTSD)

What is C-PTSD?

Complex Post-Traumatic Stress Disorder (C-PTSD) is a mental health condition that develops after exposure to prolonged and repeated traumatic events. Unlike traditional PTSD, which stems from a single traumatic event, C-PTSD develops gradually over time as a result of ongoing trauma – such as childhood abuse, domestic violence, human trafficking, or captivity. 

C-PTSD can have profound impacts on a person’s emotional, physical, and psychological well-being. Its symptoms may include emotional dysregulation, difficulty managing relationships, dissociation, hypervigilance, and a negative self-concept. Additionally, individuals with C-PTSD may also experience physical symptoms like chronic pain, headaches, and digestive issues. 

It’s important to understand that C-PTSD often goes undiagnosed, which can exacerbate the condition. Many mental health professionals are not well versed in C-PTSD and/or experts in trauma related disorders. Finding the right professional is as equally important as finding any mental health care professional.

By increasing awareness and educating others about C-PTSD, we can remove the stigma surrounding mental illness and promote greater understanding of trauma’s long-term effects. Many people don’t have a good understanding of the effects of trauma. By talking about C-PTSD and the importance of early intervention, we can empower individuals and communities to identify and address C-PTSD and help them move towards healing and recovery.

What is the cause of C-PTSD?

Complex post-traumatic stress disorder (C-PTSD) is typically caused by exposure to long-term, repeated traumatic events that affect an individual’s sense of safety, security, and well-being. These events can include physical or emotional abuse, neglect, captivity or imprisonment, sexual exploitation, human trafficking, or other forms of violence. In some cases, C-PTSD may also result from experiencing multiple traumas throughout one’s lifetime.

One of the key contributing factors to the development of C-PTSD is the absence of a supportive, nurturing environment. An individual who experiences ongoing trauma but does not have access to adequate emotional or social support may be at a higher risk of developing C-PTSD. Additionally, early childhood trauma can be a significant risk factor in the development of C-PTSD, particularly if safe and secure attachment relationships were never established.

Overall, the specific causes of C-PTSD can vary widely from person to person and may be influenced by a range of biological, environmental, and social factors. Effective treatment for C-PTSD typically involves therapy and other support resources to help individuals work through the trauma and develop coping strategies for managing their symptoms. Sometimes in therapy symptoms can become worse before they get better. A qualified trauma-therapist should talk over the risks and benefits of therapy.

Complex post-traumatic stress disorder (C-PTSD) is a condition that can develop after exposure to long-term, repeated trauma. This can include experiences such as ongoing physical or emotional abuse, captivity or imprisonment, human trafficking or labor exploitation, or living in a war zone. C-PTSD can also develop as a result of experiencing multiple traumas throughout one’s life, rather than a single traumatic event. 

C-PTSD shares some similarities with post-traumatic stress disorder (PTSD) but typically involves a more complex and pervasive range of symptoms. These can include emotional regulation difficulties, difficulty with interpersonal relationships, dissociation, and a negative self-concept.

Symptoms of C-PTSD

Complex post-traumatic stress disorder (C-PTSD) can cause a range of symptoms that affect an individual’s thoughts, emotions and behaviors. The following are some common symptoms:

1. Emotional dysregulation: This can include intense feelings of shame, guilt, fear, anger, sadness, or hopelessness. Individuals may have difficulty regulating or controlling these emotions.

2. Negative self-concept: Individuals with C-PTSD may experience a negative self-concept, feeling guilty or ashamed about trauma-related experiences, feeling damaged or flawed, or struggling with feelings of self-hatred or inadequacy.

3. Difficulty forming and maintaining relationships: Trust issues, severe feelings of isolation, and fearing vulnerability often cause individuals with C-PTSD to struggle with forming and maintaining relationships.

4. Flashbacks and dissociation: C-PTSD often causes repeated flashbacks or intrusive memories of traumatic experiences. An individual may feel like they are reliving the traumatic experiences.

5. Hypervigilance: Individuals with C-PTSD may feel constantly on guard or hyper-vigilant, always ready for a threat or danger.

6. Physical symptoms: C-PTSD can result in physical symptoms, such as chronic pain, headaches, or gastrointestinal problems.

It’s important to keep in mind that everyone’s experience with C-PTSD can be different. It’s not unusual to relate to some of the symptoms and not all of the symptoms.

Treatment Options for C-PTSD

While living with C-PTSD can be challenging, there are treatment options available to help manage and alleviate symptoms. These may include cognitive behavioral therapy (CBT), Eye Movement Desensitization and Reprocessing therapy (EMDR), and group therapy. Additionally, self-care practices such as mindfulness, exercise, and healthy food choices can help individuals with C-PTSD feel better physically and emotionally. 

If you think you may have C-PTSD, talk to your doctor or therapist.

For more information on PTSD visit the National Center for PTSD.

Author and OlympianAmy Gamble

Amy Gamble is an author and National Award winning Mental Health Advocate. She’s taught hundreds of hours of classes in Mental Health First Aid and has been a sought after speaker on topics related to mental health. Amy lives in remission from PTSD.

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The negative effects of perfectionism on mental health

As hard as I try to hold myself to high standards, I’ve discovered I’m not a machine. I still look in the mirror and find a human being looking back at me, with all of my flaws, faults and positives as well.

Sometimes I expect so much from myself, when I make a mistake or say something wrong I ruminate over it. I’m terribly hard on myself, especially when I make mistakes or hurt someone’s feelings. Perfection, as we all know, is impossible. Yet, it’s something I’ve had to fight through most of my life.

A lot of people I’m sure can relate to what it’s like to strive for perfection. When you’re an Olympic athlete, high standards, drive, determination and – yes – sometimes even perfection helps us land on the world stage.

Then, the game is over and real life begins.

Striving for perfection can be a significant source of stress and anxiety, ultimately leading to negative effects on our mental health. Here are a few reasons why:

Fear of Failure. When we strive for perfection, we often feel intense pressure to meet impossibly high standards. This can lead to a fear of failure, which can be a significant source of anxiety. The fear of not being “good enough” is undermining to our mental health and can lead to negative self-talk, which diminishes our sense of self-worth. Procrastination and avoidance: When we set unrealistic expectations for ourselves, it can lead to procrastination and avoidance. We may become overwhelmed with the task at hand, not knowing where or how to begin, and end up putting it off. This can lead to feelings of guilt, shame, and a sense of failure.Negative self-talk: Perfectionists often engage in negative self-talk, criticizing themselves for not meeting their own high standards. This can lead to a negative self-image, low self-esteem, and increase the risk of developing depression or anxiety. Burnout: Constantly pushing ourselves to meet unrealistic expectations can lead to burnout, a state of emotional, physical, and mental exhaustion. Individuals who experience burnout often feel drained, lack motivation, and have difficulty finding pleasure in activities they used to enjoy.

I’ve spent much time and resources in therapy over the years learning how to not ruminate over mistakes and learn how to give myself a break. I practice forgiveness of self and others. When I make mistakes I try to learn from it and quickly pick up the pieces and move forward.

Every now and then I hit a bump in the road. My healthy coping strategies go out the window and I land myself back into the swirl of playing the mistakes over and over and over again. Why did I do that? Why did I say that? How could I have done this better?

~sigh~

What I have learned is – there is really a tremendous amount of freedom in owning our truths. I own my perfectionism. I let it play out a little. I give myself a break. I learn from my mistakes. I might get frustrated. I might cry (much more rare for me). I shake my head. I smile. I laugh at myself.

And then…

I move on.

Because I have learned over the years if we hold on to perfection for too long and let it rule our lives, it will really take a dent in our mental health. It can trigger obsessive thinking, interupt sleep with thoughts that won’t stop and the list is goes on and on.

I’m very quick to forgive other people when they have wronged me. I’m learning it’s okay to quickly forgive myself too.

Here’s to recognizing our human imperfection! It’s okay not to be perfect.

Amy Gamble

Author – Olympian – Speaker

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Five tips for managing anxiety

More than 30% of adults in the United States have an anxiety disorder. A normal amount of anxiety is actually a way the brain responds to harmful situations or even stressful events. But when anxiety begins to interfere with sleep, daily activities and work it may be time to seek out some help.

When we do seek help for mental health conditions, we often get caught in this mode of a “pill” will fix my problem. It’s natural to think a medication might help you feel better. But taking a pill for any kind of mental health condition is only part of the solution. 

In my experience, medications have never healed me. They’ve been a part of the solution for helping me to manage PTSD and bipolar disorder. But what helped me in my recovery journey and what helps me manage my conditions is the many self-help strategies I’ve learned over the years.

Here are five tips for managing anxiety.

Focus on your breath

It seems rather basic to suggest focusing on breathing. But when we experience anxiety the tendency is to hold our breath or breath in short shallow breaths. When we call attention to our breath and focus on breathing deeply while counting to four or five, it’s actually kind of amazing at how effective it is to get some instant relief. It won’t make the anxiety disappear, but it’s one way to get some relief.

Use a grounding technique

There are numerous grounding techniques which help take the focus off of a particular random thought, worrying thought or perhaps even an obsessive thought. I like doing things that ground me in the present moment. I’ll pay close attention to my surroundings by noticing what I see, hear, smell, feel and taste. Sometimes I’ll think about a color and try to find everything in the room or outdoors with the same color I’m thinking about. Other times I’ll shift my worrying thought and focus on something that makes me feel good. I have pets, so paying attention to them is also grounding. The key is to get your mind off of the troublesome thought and onto something that brings more of a sense of peace. This strategy works best when combined with breathing. 

Exercise. Exercise. Exercise.

Not only is exercise great for physical health, it’s one of the best positive strategies for managing any kind of mental health condition. When we exercise our brain shuts off the anxious thoughts and focuses on what we are doing. If we’ve been worrying about something, we get transported into the present moment and into our bodies where we pay attention to working our muscles. Exercise can be anything where you’re moving your body. It can be housecleaning, cutting grass, walking a distance into the store. I was able to eliminate one of the medications I’ve been taking for anxiety, because of regular exercise. Start small and go slow. You’ll be surprised on how great you’ll feel.

Repeat a mantra

Coming up with a simple phrase that reassures ourselves is very effective in dealing with anxiety. I like the phrase, “Everything is going to be okay.” Or “I’m okay. Things will work out.” It’s amazing when we take the time to focus on a positive thought, it’s much harder for a negative worrying thought to enter our minds. You can come up with whatever mantra resonates with you. 

Refocus on things you can control

When we feel anxious, we worry about things outside of our control. Those worrying thoughts tend to multiply and make us feel even more anxious. The key is to focus on what we can control. It sounds like an easy task and it can be if we work at it. I like to a take deep breath in and exhale with an intentional thought on something I can control. It also helps to take a piece of paper and write down in two columns – the things I can control – the things I can’t control. 

I hope you find some of these tips helpful. You’ll be surprised on how these simple strategies will help manage anxiety.

Thanks for reading. If you like the content, don’t forget to subscribe to my blog.

Amy Gamble

Mental Health Advocate

Olympian – Author – Speaker

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Mental Health Awareness Month: Fight or Flight Response

In the beginning of April 2023, I started regularly going to the gym. I’ve always known the benefits of exercise on my mental health, but sometimes I get a little lazy. But I made up my mind I was going to exercise, eat healthy and lose weight. 

As I’m writing my book about resilience, I record various sections and then listen to them while I walk on the treadmill at the gym. I put on a noise cancelling headset, close my eyes and walk. 

One day I was listening intently to various intense parts of my book, eyes closed and in the zone. The treadmill was on the end, so there was space for someone to walk up beside me. I didn’t realize that at the time. 

This man who I don’t know walks up and starts to caress my arm. I’m so startled that I go into a fight or flight stress response and scream, while stumbling backwards off the treadmill and landing into a basketball defensive stance. My mind was clearly transported out of the present moment and my body was flooding me with adrenaline and cortisol in my system. 

Finally, I realized where I was and looked at the man who touched me and then followed me as I fell off the treadmill. 

He said, “Oh Amy, I’m so sorry. I didn’t mean to scare you.” I looked at him with disbelief and yet I kept asking myself, do I know this man? As it turns out, I didn’t.

I asked him, “What is it that you wanted?” He replied, “I wanted to let you know my wife enjoyed your talk at the women’s club.” I shook my head in disbelief, yet thankful I wasn’t injured.

I thanked him for the compliment and as he left, he stopped and caressed my arm again giving me the creeps. I got back on the treadmill with adrenaline still pumping through my system. I stayed there for a few minutes and then decided to leave.

I drove over to the grocery store and sat in the parking lot. I couldn’t bring myself to go in, as the effects of my trauma response was overwhelming my system.

It was in that moment as I sat there attempting to make myself go in the store, when I realized just how significant my symptoms of PTSD were in the summer of 2008, when I was going through a very difficult time processing memories from sexual assault. I decided to give myself a break and just go home. The store could wait. I needed to calm myself and see if I could regroup.

I took a lot of deep breaths. That seemed to help, but it did take several hours for my system to calm down and return to a normal state.

A couple of days later I’m back on the treadmill with my eyes wide open. The woman beside me was there the day I fell off the treadmill. She asked, “Did you know that man?” I said, “No. And that was really embarrassing.” “You should tell him directly, don’t touch me,” she said emphatically. 

Now, I’m not a small woman. I’m almost 6’ feet tall, I’m very strong and I outweigh a lot of people. Basically, I’m strong enough to fend for myself. However, when caught off guard and transferred back in time, I forget who I am in the present moment. 

One hand I’m like, “Wow. The brain is so fascinating in how it deals with traumatic memories. It stores those memories in our bodies for life.” On the other hand, I ask, “Will I ever be completely healed.” Sometimes I answer a bit disappointed in that I really believe there are so many layers to the healing process. It will probably take me a lifetime.

So…May is Mental Health Awareness month. I want to leave you with one definition of mental health, but remember it’s all about mind, body and spirit. They are all connected.

The World Health Organization defines mental health as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”

Everyone has mental health. Not everyone has a mental health condition.

Mental health is on a continuum. 

I ask myself these questions when thinking about my mental health: Can I deal with everyday stressors in a healthy way? Do I have healthy coping strategies to make it through tough times or even unexpected stressors that come up? Am I realizing my potential? Do I have a sense of purpose?

Remember:  There is no health without mental health!

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Reclaiming Mental Health – E1

[image error] “I needed to chase the ghosts of the past from my head, if I was ever going to have mental wellness”

In the beginning of January 2023, I woke up about 5am and walked downstairs to my office. I sat there for a moment and then went over to the bookcase and picked up a copy of the Diagnostic and Statistical Manual of Mental Disorders (DSM V). It’s the book mental health care professionals use as a guide to diagnose clients. I had a copy of the book to use as a reference when I give mental health educational talks.

But on that cold, dark, January morning I had a different mission. For the first time in many years, I had the time and energy to reflect back on my own journey of reclaiming mental health. I fumbled my way through the book and a piece of paper fell out on my desk that said, “You matter.” It was from a picture I took for a fellow mental health advocate for a project she was working on. It was one of those confirming moments where I felt like I was exactly where I was supposed to be.

Finally, I turned the pages and found –Post Traumatic Stress Disorder and started to read about it. It had been years since I had been diagnosed with PTSD and I hadn’t given much thought to it, since it appeared to be in remission. But for some reason I was very curious. And that curiosity led me down a pathway to researching and reading all about PTSD and specifically delayed expression PTSD (formerly delayed onset).

What was interesting to me is that I was walking down a pathway into my past that had been closed for about 11 years. It was the last moment over a decade ago when I ever thought about sexual assault and how it had impacted, disrupted and nearly destroyed my life. I had been sexually assaulted by four different people by the time I was 16 years old. And yet, I had suppressed the memories so deeply they didn’t come out until I began trauma therapy in 2005. At that point, I had an onslaught of flashbacks and thus the diagnosis of delayed expression PTSD.

In January 2023, as days went by and I sat reading and researching, I decided I wanted to do something to potentially help other people. I thought if I could write a book and share my story, maybe it will help another person’s journey be a little easier.

In February, I started writing my second book. The book is really about resilience, because I could have never made it through my journey if I didn’t have it.

As I continue on this journey of writing my book, I wanted to provide information, education and background knowledge about some of the things I know and many of the things I’ve learned. If you haven’t already subscribed to my email list, think about subscribing today. I’ll be posting excerpts of my book and other things that may be helpful.

What I’ve come to learn in my very short time as a sexual assault advocate is the subject matter is extremely taboo. As a culture, we don’t want to talk about it, we want to ignore it, and we especially like to blame the victims. All those things create secrecy and silence which lead to shame. I plan to join the conversation and start shedding light on a subject matter people are uncomfortable talking about.

I encourage you to follow along my journey. It’s going to be the most important work I’ve ever done.

Here’s a short line from my upcoming book:

“I needed to chase the ghosts of the past from my head if I was ever going to have mental wellness. I wanted to lay my head on my pillow and sleep like a baby, without waking up at all hours of the night shaking and trembling with a feeling of pure terror.”

Amy Gamble

Olympian – Author – Speaker

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My Life by H.D. – Guest Poem

The following poem was written by my friend H.D. We’ve been friends for 8 years. He’s currently being held in a state psychiatric facility. Hopefully soon he’ll be released and be able to take the stage and share his story. Until then, I’m sharing his poem. I found it incredibly insightful. Anyone who lives with or has a loved who has bipolar, PTSD and/or struggles with addiction this poem will resonate.

My life is so contradictory it is as if it has been lived in reverse

My life is so ironic I wouldn’t be surprised if I was born in a hearse

My Life is having a slice of the American dream, a suburban fable

My life is a mutilated body, a toddler lying on an operating table

My life is an innocent boy taught never to yell or to curse

My life is a constant struggle, it stings and it hurts

My life is popularity while clicked in with the coolest kids in School

My life is a rapid rise to success, followed by a permanent position as a fool

My life is a privileged upbringing and food on the table

My life is a junkie brother that my Father would always enable

My life is the path of a warrior and the story of a survivor

My life is seeing drugs turn friends into backstabbing connivers

My life is an epic, yearlong, exotic vacation

My life is seemingly endless social deprivation

My life is a 3.8 GPA at a major University

My life is a mind skedded by psychiatric obscurity

My life is scaling massive peaks and climbing 1,000- foot rocks

My life is a battle to stand and it is agony when I walk

My life is endless mountain ranges that are covered in snow

My life is locked inside a cell with a dark, fluorescent, artificial glow

My life is a constant quest for action and thrills

My life is a daily force-fed handful of pills

My life is designer drugs and performance enhancing amphetamines

My life is barely missing a life sentence served in a state penitentiary

My life is moments of ecstasy and exciting nights without sleep

My life is terror filled unconsciously with Freddy Krueger on Elm Street

My life is being starved of rest till I scream and rip at my sheets

My life is energy so profound even the strongest meds couldn’t treat

My life is learning a language and flying around the world for a girl I never kissed

My life is a vast sea of potential wasted and opportunities forever missed

My life is Freedom to the wind, in Seattle, the city of rain

My life is the scorched Mojave Desert, stuck in confines, certifiably insane

My life is racing seamlessly through forests in an expensive Subaru sports car

My life is a continuous collection of broken bones and a bountiful set of scars

My life is on my hand and knees, searching for leftover drugs till I hurt my back

My life is Flushing a $3,000 necklace, just to see how my ego would react

My life is lived through fast paced excitement and fulfilling passions

My life is waiting endlessly for worthless commissary rations

My life is gliding through the sky at death-defying, terminal velocity

My life is seemingly ruined by a single, psychotic alleged atrocity

My life is holding onto audacious goals, I still believe I can fly

My life is day-to-day challenge, just to get by

My life is a constant case of close calls and unbelievable miracles

My life is intermittent unfortunate events, undeniably satirical

My life is overcoming incredible odds with un-phased determination

My life is a final freak accident, cheating me of remarkable coordination

My life is preachers telling me “you’re never given more than you can handle”

My life is having a guardian angel, when I still think religion is a scandal

My life is full appreciation for the moon, the stars, and all of creation

My life is characterized by risk taking behavior and suffering suicidal ideation

My life is day dreaming so much, my mind changes hand over fist

My life is waking up from a medically induced coma cuffed at both wrists

My life is a beautiful, luscious spot in nature where I prosper and thrive

My life is a barren, fenced off enclosure wondering what it means to be alive

My life is seeing and experiencing some of the world’s most amazing sights

My life is consumed by fire, as I am seared on bloody asphalt, and read my rights

My life is two severe brain disorders mixed with chemical dependence

My life is irreplaceable artwork lost through scorching fires of biblical vengeance

My life is a universe bent on pulling me down, in a world that always prevails

My life is a fate staying on track, when my luck tends to go off the rails

My life is struck by unexplained phenomena, an orb of white light in a powerful storm

My life is obliviously anything but moderate, typical, or adhering to the norm

My life can be summarized or defined in one final rhyme

My life is forever blessed and it’s cursed, at the same time

The post My Life by H.D. – Guest Poem appeared first on Shedding Light on Mental Health.

The Hero’s Journey

Imagine you’re the hero in one of your favorite movies. In a hero’s journey the character sets out from his home to learn, grow and “get beat up” from life experiences. The hero faces villains along the way and overcomes many obstacles.

The hero then comes home and helps everyone around him.

The Pandemic has made us all travel the hero’s journey. It’s never one filled with all happiness or sadness, but generally a struggle ensues. One that causes stress, pain and some level of suffering. Maybe it’s disappointments from events being canceled. Maybe it’s loneliness taken to a whole new level.

What about loss of income? Not enough work or too much work?

Maybe it’s loss and the grief which comes with it.

My message to you is remember the hero inside of you. Focus on your strengths and remember what it was like to get through a difficult time. How did you make it? Who helped you? What type of attitude did you have?

A hero learns from setbacks as much as he learns from successful ventures.

Remember in the movies the hero always wins in the end. The villains are defeated and those who are vulnerable are lifted up.

In our situation the hero has not yet returned home. We are still fighting battles and pushing back the foes.

We make it with a one day at a time approach. Deep breaths and healthy distractions. We make it one step at a time. Sometimes we have to crawl. Sometimes we are injured.

But the hero always makes it home.

You are a hero. This is your journey.

Wishing you well,

Amy Gamble

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Why COVID-19 has impacted mental health

There are many reasons why COVID-19 has impacted mental health. I believe if you were to ask most people if this year has been a difficult year generally speaking they would say absolutely.

Before we even were thrust into a life altering upheaval of our daily lives, mental health challenges and substance use disorder was a public health crisis. In six years as a mental health advocate I have heard from over 100 people who were seeking information, support and sometimes advice for how to get help for themselves and/or family members.

As I embarked on attempting to help others with all I had learned over the years, I focused on educating thousands of people from high school and college students to Women’s clubs and the general public.

I share this biographical information with you to help you understand how and why I have insights into how COVID-19 has impacted mental health.

Let’s start with a commonly accepted definition of what being mentally healthy is.

According to the World Health Organization “Mental health is defined as a state of well-being in which an individual can realize his or her potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”

Let’s break the definition down and discuss how COVID-19 has disrupted our collective state of well-being.

1. Realizing his or her potential

In March, most of us experienced a complete shut down of our economy and social outlets. Many people lost their job, had schools of all level cancelled, couldn’t participate in sports events, couldn’t even watch sports. We couldn’t go to church if you wanted too.

The areas that allowed us to tap into our potential had drastically and dramatically stopped, changed or got canceled indefinitely.

This alone creates a challenge for every person living on the planet who had their potential at the very least dented.

2. Can cope with the normal stresses of life

This is an easy one to explain. NOTHING about 2020 has been “normal stresses of life.”

3. Can work productivity and fruitfully

How one has been impacted by work varies, but at the very least we can surmise some have been more productive and fruitful than others. When your family owned small business is forced to close its doors after generations of existing…I wouldn’t even pretend to comprehend how people would process that.

When he or she loses their job or when predominately women have to quit their job to become school teachers, childcare providers, and then the typical role of being a stay at home parent work productivity changes significantly.

4. Make a contribution to his or her community

There are extraordinary circumstances of how so many people have contributed to their communities. Health care workers alone deserve a hero’s respect for their extraordinary efforts.

Essential workers also have daily put their health and well-being and that of their family at great risk of becoming infected. That’s an undeniable contribution to one’s community.

Others have volunteered to help with food banks. Witnessing an unprecedented amount of need in communities across the nation.

There are other examples of contributions.

And yet, other people have had to stay at home and disengage from volunteering. Imagine a retired senior who can’t volunteer because they are at too great of risk of being infected. Or simply any and all volunteer opportunities being cancelled as events with large amounts of in-person gatherings were postponed.

5. Isolation effects mental health

We were told to limit our contact with others, cancel or significantly reduce our holiday gatherings, and for the most part stay away from people not in your household when possible.

The level of impact on isolation is dependent upon each individual. But loneliness and isolation is known to cause mental health challenges or make them worse if you have them.

The list could go on and on and on.

Awareness to these challenges is one thing, how to help ourselves and others recover is another thing.

As I mentioned in the beginning of this blog post mental health challenges was already a public health crisis. The exponential rise in challenges will continue.

Everyone has some level of resilience.

Everyone has a breaking point.

What can you do about it?

Being aware of how you and your loved ones are handling this is a first step. Paying attention to coping strategies and changes in behavior is important.

Being aware of alcohol intake and other forms of numbing emotions or attempts to cope with substances is important.

Seeking professional help when needed. And not being afraid to reach out for support and help from others.

Those are a few suggestions. Doing a “how to cope with COVID” search will yield much more information and potential resources.

The most simple thing we can tell ourselves is this time too shall pass.

I’m not a fortune teller or psychic, but I do understand data and trends. This blog post is a warning of the importance of being aware of our mental health.

The impact on our collective community mental health is just beginning.

Remember challenges are one thing and solutions are another. We will all have to help each other work toward solutions.

Our mental health depends on it.

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