If you were a car would your motor be purring or does it need some TLC? Find out with this advice from top mental wellness coach Elaine Campbell
If you were a car would your motor be purring or does it need some TLC? Find out with this advice from top mental wellness coach Elaine Campbell
As an author, I have used car metaphors to educate the driver on the workings of the engine (our minds), the importance of heeding dashboard warning lights (for example detecting the early signs and symptoms of depression,),and an overall maintenance guide to insure optimal functioning. In this regard, I should be referred to as a car mechanic.
As a psychiatrist and a mental wellness coach, I am well aware of the reluctance of individuals, suffering from certain mental health issues, to seek help from the necessary provider.
Are there any doubters out there? Well,consider this. Do you respect the gas gauge as a courteous reminder to refuel the tank or do you play Russian roulette with the dipping arrow and hold out as long as possible? Hey, maybe you have a two-gallon gas container in the trunk for such emergencies and don’t mind the endless miles of walking, often down a poorly lit road in some God-forsaken country.
Well there are risk-takers among us, but most of us will fill the tank. Yet how many ignore signs and symptoms of an impending illness? We may rush to the doctor for a sore throat but what about the difficulty sleeping, poor appetite, and general apathy that you have noticed these past two weeks? Your chassis has been parked in th egarage and there is no way you have the energy to engage the ignition.
Well, the purpose of this article is to provide an easy way to identify signs and symptoms of depression
How many of us ignore the signs and symptoms of an impending illness?
Ask Yourself
In my residency, I used a mnemonic to assess the patient.
Here is one I use for depression: SIGECAPS.
S Are you feeling sad, like your spark plugs and battery have been altered? How are you sleeping? Too much? Too little? Feel like nodding off at the wheel?
I Have you been able to maintain your interests? Still taking those car trips?
G Any problems with guilt, self-esteem, self-worth? Avoiding the car mirror?
E How is your energy? Low? Are you running on empty?
C How is your concentration? Paying attention to road signs? Missing turn offs?
A How is your appetite? Fuel tank filled? Oil checked lately?
P Have passengers commented on psycho motor changes they see in your driving?
S Have you had suicidal thoughts, plans or intent to drive the damn car off a cliff?
S Have you found that the only way to make the journey is to keep a special bottle of fuel (substance) right next to you?
Go to the garage
If you have been feeling sad or have experienced loss of pleasure or interest (anhedonia) and experience at least four of these symptoms for at least two weeks, you are depressed. I would encourage you to discuss these symptoms with your mechanic (family doctor or with a psychiatrist). I am proud of you for pulling that car in for repair. Maybe the car needs an additive such as an anti-depressant. But in many cases of mild to moderate depression, research has discovered that 30 to 45 minute car trips (cardiovascular exercise) four to five times a week can be beneficial.And if talk therapy is needed then repeating driving lessons for an hour weekly or biweekly will improve those driving skills.
Regular MOTs
Just as your car has a maintenance schedule, so do you. And, yes, I have it in the form of a mnemonic:
M Medical health changes
Y You (be kind to YOU!!)
M Mood
A Appetite
I Interests
N Nighttime
T Tension
E Energy
N New Changes
A Attention
N No Changes
C Concentration
E Etoh (the industry term for alcohol) or drug use
Using my maintenance
Medical health changes – how is your medical condition? To expect your motor to run smoothly you need to maintain your physical health as well. When was your last medical checkup? Are you aware of the preventative checklist that your medical doctor keeps in your chart? You better, and you better be up-to-date.This is just a friendly reminder from me to check your calendar to note the last time you visited your primary care physician.
You – Are you taking care of yourself? Remember the stewardess’ instructions on placing your O2 mask first?Well, are you taking the time to smell the roses? If you have not treated yourself to a bubble bath or some quiet time today then please do so. You are so important.Take that buffing cloth out and shine your chassis.
Mood – Attempt to identify your feelings. Any instability,depression, or rapid swings in your mood should be reported to your physician.
Appetite – How has your appetite been? Any changes in your weight? A five per cent change in weight either up or down is considered significant and an indication that something could be really wrong either mentally or physically.
Interests – If you have never been a social butterfly than so be it. But if you do note a decreased desire in your usual routine then please note this.
Nighttime – How is your sleep pattern? Are you contributing to poor sleep with excessive caffeine intake or filling the bladder too late at night? Are you perimenopausal? Are you constantly thinking about what needs to be done or focusing on a particular topic that plays like a broken record? If sleep problems persist, discuss this with your physician. Insomnia for some may be easily cured or it may be a sign of a co-morbid condition such as depression.
Tension – Are you experiencing any tension or anxiety? Is this new since your last three-month checkup ora re you usually a high-octane person? Does your anxiety interfere with the way you interact with others? Have you experienced social anxiety? Do you note any obsessive-compulsive type of activity? Do you have any phobias? Do you experience panic attacks? How severe are they?Have you visited the emergency room thinking you were having a heart attack but given a sedative and sent home? Make sure you discuss anyc hanges with your physician.
Energy – Are you operating on all cylinders or are you noting that you sputter and spurt?
Attention – Some individuals have difficulty with paying attention to details. I admit I often misplace my car keys. However, any significant change in your attention span should be noted and monitored. If this change causes a decrease in your ability to function and you have not added any new over the counter medication or tried any new fangled diet or energy pills advertised on TV, then report this to your physician.
No changes – This could be good if you were satisfied with how you were functioning before. However, do not be fooled. If you have been in a ‘funk’ and cannot explain it and it persists without change, then that is a significant thing to bring up with your physician, don’t you think?
Concentration – Just as attention changes can be of concern to us, so can our concentration. Are you able to focus? Can you read a book or follow a TV program without any problems? It is always important to track our ability to concentrate as we continue to manage our daily affairs.
ETOH/drugs – Let’s be very honest about this behavior. Have you conducted the CAGE questionnaire (to test foralchol dependence) on yourself? Have you noticed that you are self-medicating to cope or ‘get by’?Have family members commented on your substance use? No one can really help you unless you want help. And I hate the fact that most people need to ‘reach the bottom’ before they begin to seek help. I will always ask you about this behavior and challenge you. Every good physician should ask you about this unhealthy behavior!
Take Care
Give yourself a lifetime guarantee to improve your physical and mental health by these four lifestyle changes:
Eat healthy For me, a diet based on vegetables, fruits, grains and beans has made this old model-T a revitalised auto. I feel like a Bentley. Incorporate exercise into your day Don’t idle or sit in the garage. Get out andenjoy life. I get more miles to the gallon now. Pay attention to the warning lights Never let symptoms of impending roadbreakdowns catch you off guard. Keep up with maintenance. If problems becomeoverwhelming, seek roadside assistance from your doctor. Remain optimistic Keep stressors at a minimum if possible. Happy motoring promises to bring joy to your life.
By incorporating these suggestions into your lifestyle, you will soon be able to appreciate your own MOT value. And so, my friends, I leave you with this travel wish. May all of your journeys be blessed with purring engines and smooth roads.And may back seat drivers be kept to a minimum!
Article by
Elaine Campbell
Author
Elaine Campbell is the author of My Life as a Car: A Mental-Wellness Guide in your Glove Compartment
Discover more
Article by
Elaine Campbell
Author
Elaine Campbell is the author of My Life as a Car: A Mental-Wellness Guide in your Glove Compartment
Discover more
By Elaine Campbell
