topic Compartmentalizing your time in Staying well

Compartmentalizing your time

white knight — Thu, 08 Oct 2020 18:40:41 GMT

We often talk about acceptance of our illness, as being part of ourselves. This acceptance once accomplished, is a huge step forward in our recovery towards existing in a society that for us is challenging.

I've found that carrying out procedures like meditation, muscle transitioning exercises, mindfulness, and the like used to be carried out on a needs basis. If under stress- do some deep breathing, my heart rate is high- do some muscle sanctioning exercises and so on. But there is a problem...that is a needs based routine, a little like bandaging a cut rather than preventing the injury in the first place.

I've found it is of great advantage to put in place a routine of these techniques as a preventative rather than a remedy. As an example my muscle mentioning exercises have been a nighty ritual for several years now. Just prior to sleep I tension up each set of muscles for 15 seconds. The bonus is I fall to sleep easily, the prevention is that it assists in preventing a racing heart and anxiety.

So, try introducing routine processes into your daily schedule. No different to those who regulate their time for religious prayers or hobbies or study. Preventative measures for our illness demands the same time allocation.

Do you have set times for relaxation etc?
TonyWK

Compartmentalizing your time

uncut_gems — Fri, 09 Oct 2020 02:48:04 GMT

Good point wk,

It's something I've been thinking about more recently with regard to exercise and meditation– for me, it's a jog three times a week followed by a guided mindful meditation walk, and then some nights a guided sleep meditation. I'd like to be more diligent about doing stretches and non-guided meditation in the morning though.

Not sure about you, but I tend to find setting timers also helps me to be more productive and just focus on a task for a specific period of time. This is a bit OCD, but at times if I finish one task at, say, 1:42, I will give myself the 18 minutes until the top of the next hour to relax.

Best,

Gems

Compartmentalizing your time

white knight — Sat, 10 Oct 2020 06:49:32 GMT

Hi Gems,

In the past I'd do things when ever, no set schedule. Now I find that doesnt work so good as I drop off the exercises.

As I also have mania, less now but still have it, I tend to feel I'm wasting time when doing relaxation. My mind is just too active to do it. Unless of course it's an interesting sort of relaxation especially videos. like this

https://www.youtube.com/watch?v=BhrtbBrMQ1Y

https://www.youtube.com/watch?v=X30sWycWz4o

I relax more watching those videos than any meditation tried.

Thanks Gems for replying.

TonyWK

Compartmentalizing your time

blondguy — Sat, 10 Oct 2020 10:41:24 GMT

Hi TonyWK

thankyou for mentioning 'acceptance' as one of the 'Keys' that unlocks the door to recovery

I like when you posted the 'various techniques' as a preventative rather than a remedy is something we can all benefit from. Your muscle tightening exercises are super helpful too....My dad had a book called 'Isometrics' decades ago...Is that the same muscle tightening exercise?

Paul

Compartmentalizing your time

white knight — Sat, 10 Oct 2020 20:32:50 GMT

Hi Paul

I've not heard of biometrics.

Mate's is mentioning every muscle up starting at the feet for 15 seconds each. Then all muscles for 15 seconds.

TonyWK

Compartmentalizing your time

quirkywords — Sun, 11 Oct 2020 02:03:23 GMT

Tony

what a helpful thread . We are all different. I have tried your muscle tensioning exercise since you first mentioned it years ago. Alas it has not help me sleep but it is ok for focusing and letting my mind wander.

I think we need to keep trying till something that helps.

The least helpful is when people say just relax or just chill.

Compartmentalizing your time

white knight — Sun, 11 Oct 2020 07:49:49 GMT

Hi Quirky

Yes different strokes for different folks.

I do retaliate a little with people's naive suggestions, usually if told to "chill" I'll come out with - "can you do 100 push ups"?

TonyWK

Compartmentalizing your time

uncut_gems — Mon, 12 Oct 2020 01:27:12 GMT

Hi Tony,

Thanks for sharing those links. I like how relaxing the music is in the "Perfect Instrument" video– so soothing. Here is one song, one non-musical soundscape, and one guided meditation lecture that I also turn to frequently.

song: https://www.youtube.com/watch?v=rFpn4Yo0JD4

soundscape: https://www.youtube.com/watch?v=Q_WKl5AkXFM

guided meditation: https://www.youtube.com/watch?v=jPpUNAFHgxM

I wonder if there have been threads in the past where people share their favorite musical/spoken word pieces like this to relax to?

Gems

Compartmentalizing your time

blondguy — Mon, 12 Oct 2020 09:01:00 GMT

Hi Tony

Thankyou for your excellent thread topic

In your opening post you mentioned 15 seconds to tighten our muscles (approx) Your concept really works as I still use the same technique as I did when my dad gave me the book about Isometrics back in the 1970's

Its Isometrics and I have link below that reflects your muscle tightening exercise technique

https://en.wikipedia.org/wiki/Isometric_exercise

Paul

Compartmentalizing your time

white knight — Tue, 14 Sep 2021 05:07:16 GMT

I was wondering, during lockdown, do you set to a routine or a new routine with relaxation and other rituals?

TonyWK

Compartmentalizing your time

quirkywords — Tue, 14 Sep 2021 07:48:26 GMT

Tony

I need a routine, no changes but in lockdown I have had to have no routine dependent on outside people but I have to do a personal routine. I find it hard to motivate myself all the times as unlike working even for myself not having outside work it is hard to stick to a routine. I try to walk every day, go on the forums, write and read.

Compartmentalizing your time

white knight — Tue, 14 Sep 2021 09:05:42 GMT

I hear you Quirky.

Routine has intrusions. People visiting, calling, emailing etc, the weather prevents walking or any outdoor activity.

Then there is the multitude of daily tasks without mentioning them all.

Unexpected disruptions- an electrical item on the blink, pet not well, blocked drain and the list goes on.

So we all really need, in fact it's mandatory in life, to be capable of carrying out basic routines. If not then someone has to take up those jobs placing more workload often on carers already stretched.

This all means that routine by description is immovable but needs to be flexible because of life's unexpected occurrences.

If we accept such flexibility well feel better within ourselves that we set to a routine with conditions

TonyWK

Compartmentalizing your time

Banksy92 — Tue, 14 Sep 2021 10:14:21 GMT

Great topic White Knight, I 100% agree with taking preventative action rather than only responding with strategies when things don't feel right.

Not sure if anyone will relate to my experience but I wanted to share something here...

I have a tendency to be a bit overly structured and planned, controlling if you will. In lockdowns, with more free time at home I set myself a goal to increase my strategies in an attempt to curb my stress and depression from staying at home. So in addition to my meditation and yoga, I added in a whole range of other activities that have helped me in the past. I soon found myself doing a strict regime of 3+ hours of 'self-care' a day in an attempt to curb my anxiety symptoms, and yet was still experiencing them.

After a great chat with my psychologist, we discovered I was actually stressing myself out subconsciously by trying to fit in too much. Once I stripped it back to just one or two things a day I was instantly relieved.

The lesson for me here really was about learning to 'go with the flow'. I still plan for self-care and do preventative exercises everyday, but I am cautious not to obsess and over do it.

Everyone is different 🙂