Lessons from DBT: Wise Mind and Mindfullness.

I’ve done two solid years of DBT, the acronym of Dialectical Behavioral Therapy. And thanks to the groundbreaking work of Marsha M. Linehan, I’m here today. I can say, with utter truth, that DBT played a huge and integral part in my recovery, and has really shaped me into the person I am today. DBT took me from a place of impulsivity to one frequent peace with myself and my emotions. It wasn’t until after DBT that I began to apply a great deal of importance to inner peace. I want to share these things with people who may also benefit from them. With that said this is Lessons from DBT: Wise Mind and Mindfulness. 

Wise Mind is this beautiful intersection between Rational Mind and Emotional Mind. These two mind states can wreak havoc on your life in you exist too extremely in on or the other. For example, finding yourself only existing in Rational Mind, you might be cold, withdrawn, and lacking empathy. You could be slow to act and struggle to make decisions. While existing only in Emotional Mind you could find yourself acting emotionally impulsive. Jumping to conclusions and letting your emotions dictate your actions. You can see how an unbalanced life could quickly spiral out of control.

This is where Wise Mind comes in. Offering a way to draw from both mind states while not relying on one or the other too fiercely. When I started DBT I was trapped in Emotional Mind nearly all of the time. Acting on one impulsion and then another. Following my psychotic delusions to their end. And, ultimately, putting myself in danger.

I think Marsha Linehan put Wise Mind best when she says, “Wise Mind is like having a heart, everyone has one, whether they experience it or not.” I found, when learning about Wise Mind and becoming acquainted with it, it was best to start with breathing exercises. If you can imagine Wise Mind at the bottom of your stomach you can almost feel Wise Mind growing inside of you as you breathe. Sort of like the calm after the storm.

Try to recognize when your mind state is tipped in one direction or another. I great way to do this is practicing writing down what you are feeling when you are upset, feeling anxious, in crisis, or in my case, experiencing hallucinations. This way, once you have recognized your mind state Rational Mind or Emotional Mind, you will be able to take a step back and begin practicing breathing exercises. Imagining Wise Mind growing inside of your body and bringing with it a calm.

Try the 5-7-5 pattern (it’s a personal favorite). Which is inhaling on the 5, exhaling on the 7, and inhaling again on the 5. This exercise should be repeated for as long as you need it for and until you find yourself in a better place and you can think more clearly.



Looking for the origins of Schizophrenia

New study on human stem cells, chicken eggs and umbilical cord identifies substances produced by the brain that alter vascularization of patients’ nervous system.

Characterized by what doctors call positive and negative symptoms like hallucinations, delusions, and confused thoughts, Schizophrenia is still difficult to treat and not very well understood. But a new study has found links in the way the vascular system develops during brain development and the consequent development of Schizophrenia later in life. Looking at the brains of deceased people with Schizophrenia, scientists have seen differences in the vascularization of tissue. And because the interaction between blood vessels and neurons is essential for the correct development of the brain, we can see how incorrect vascularization could affect brain development.

Scientists investigated the growth of stem cells from the skin of three patients with Schizophrenia and three without. And watching how the samples grew blood vessels and grew into neural cells, it was clear that the sample from Schizophrenic patients had an impaired ability to produce new blood vessels.

“To test the hypothesis that angiogenesis was compromised in the cells of patients with schizophrenia, a second experiment was performed. It consisted in exposing human umbilical cord epithelial cells to the substances produced by the nerve cells of the previous experiment. The same was done with chicken eggs, which served as in vivo model.

The umbilical cord epithelial cells have great capacity to form blood vessels, as well as the membrane just beneath the eggshell. Therefore, those were chosen to test whether the molecules produced by the neural stem cells of patients alter the angiogenic capacity of the cells. The results confirmed the results — substances produced by schizophrenia patients’ nerve cells can hold back the angiogenic capacity of the epithelial cells.

“Advances on this subject bring new perspectives for the treatment and diagnosis of schizophrenia,” Rehen says. Soon, he and his team plan to evaluate new biomarkers — that is, biological indicators, such as molecules that suggest the presence of the disease — that can identify the disorder regardless of symptoms. “This is a completely new approach on neuro-vascular mechanisms in mental disorders,” he concludes.”

D’Or Institute for Research and Education. (2018, February 22). Looking for the origins of schizophrenia: New study on human stem cells, chicken eggs and umbilical cord identifies substances produced by the brain that alter vascularization of patients’ nervous system.. ScienceDaily. Retrieved March 2, 2018 from http://www.sciencedaily.com/releases/2018/02/180222145045.htm

“This Pain IS Real”


Fast and Without Too Much Sadness

   Red curtains move in the wind of an open window. Warm wind then, on warm sunlight, peers through. Long sunlight fingers push aside the air. Dust floats. My cats like to lay in this type of sun and I like to sit with them, letting my socks get warm and warm my feet. Outside there are bugs and branches and leaves turning red. The play-dough scent of apple branches being pruned from their trunks evaporates around me even as I write. The smell of hardwood. The smell of sweet apple flesh and hazelnut candles. Pine trees at the top of the yard are green and settle their stout bodies against the cooling topsoil. People lean on one another in the face of gathering winter. For now, it’s still autumn. For now, we still have to use all our apples up and fix the snowblower and stitch our jeans and prepare the house for colder weather.

   The days grow shorter and darker and before we know it snow will arrive and we will be buried up to our necks in it. The cats will stop shedding and pack on some winter weight.

   The weather allows for hot showers now and I take ones that border on the cusp of being too hot. When I shower I do it at night with the lights off. Letting the water rinse the coffee grinds and chewed nails and dried skin away.

   Odd to think that I still don’t know myself. After all this time alone we never became acquainted. I am an introvert afraid of other people. This includes me.

   When I look in the mirror I don’t see myself anymore. I see a self made new by flesh. By antipsychotics and antidepressants. By new scars and new wrinkles and new stretch marks. I see a new body and a new brain. But I don’t see myself.

   It’s hard, having been so many things. Flashes of an aging young adult who never got to know herself. I was a kid once. A kid who always kept my hair cut short. A kid who needed braces but never got them. Once upon a time, I was a tomboy. An arm wrestler in the fifth grade who could beat the boys. For a while, I was a confused preteen. Baggy pants and tight shirts. A teen who didn’t want to have sex. An anorexic. A kid who, while good reading books, was poor at reading people. I obsessed over spirituality and religion. Questioning everything to the point of insanity.  I was homeless. I was a runaway. I was unhealthy. Underweight. Sick. Bedridden. Paralyzed. Non-Epileptic (PNES). Dependant. A smoker, god forbid. Someone buying drugs in the back seat of a station wagon that wasn’t my own. Having sex without enjoyment. An all A’s student attempting suicide in the middle of the night. A self-harmer. A frequent flyer at the hospital. Psychotic. Manic. Depressive. Confused. Boney. Absent. Schizophrenic. Bipolar. Schizoaffective. Catatonic. A nighttime-midnight-in the dark-showerer. A nighttime-walker. Empty. Lost. Someone who wished they were dead but ended up happy to be alive (well most of the time.) A college dropout. I used to be someone who listened to the voices. Someone who followed the hallucinations.

   And then came the antipsychotics and all the things I’d ever been came fullstop. Now I’m soft and bitter and my brain is full of Seroquel soup. I’m caught between meds having saved my life and having destroyed it. Of course, I should say that Schizoaffective Disorder did the destroying. Sluggish waves with no force behind them turning my psychotic wheels. Caught between wanting recovery and wanting destruction. For being happy for new my health and being spiteful of it. Between being accepting of antipsychotics and believing the benefits to be disingenuous.

   Out of all the things I’ve ever been I’ve never known any of them for very long.

  I want to see that change but I can’t say I know for sure that they will. Of course, this year went by faster than apples are falling from their branches this autumn. If I close my eyes and hold my breath and take my meds perhaps another year will move on like this one did. Fast and without too much sadness.




Will My Illnesses Ceasefire?

I did a stupid thing and I got a part time job. A basic 9-5 type of job. A cashier/bagger combination down at a local grocery store in the next town over. I haven’t held a job in over two years. Not since the wheelchair, the Schizoaffective Disorder, the seizures, and the chronic pain, and the suicide attempt. It’s only about fifteen hours a week, barely part time.

I did a stupid thing and I got a part time job.

I told my boss I have to take meds three times a day and can’t work past three in the afternoon. Because I still need time to go home and cry at how bad my body hurts. Time to come home and electrocute myself into numbness with my tens unit. Time to choke down too many ibuprofen. Time to spend too long in the shower. Time to do my therapy prescribed stretches. Time to come down off the high of hearing derogatory voices all day. Even after staying faithful to my antipsychotic for almost two years, I still hear voices constantly. A droning noise of voices. A sinister John Carpenter amalgam of sound. Every time I try to do something good for myself the voices are always right there. Always reminding me that I’m going to fail.

Can I even handle a job?

I’d much prefer to stay home and stare out the big bay window at the apple trees. 50/50 it will rain or shine but I can always feel the rain in my head regardless. Psychosis pulling my soft brain apart like sticky cobwebs.

You might ask what it’s like to live with chronic mental and physical illnesses. I’ll let you know what it’s like. It’s like your body and mind are fighting a war against the one thing meant to keep them alive. It feels like you were born to be destroyed.

I did a stupid thing and I got a part time job. Will my illnesses ceasefire? I doubt it. Chronic illness waits for no healing. A ravaging train with no breaks.  It’s an unwelcome guest in a body I didn’t even get a chance to learn to love.