Be a child

There’s a child in us and sometimes I find it very useful to act like a child again - laugh like a child, show my emotions, talk to myself, dance, sing, do childish things. In fact, I can be happy very easily - a good laugh, singing when I’m not happy, a kind word, a kind gesture, a hug… can stop me from feeling bad. Don’t be afraid to be myself, such as I have learned. Yes, I know I am naive sometimes but that doesn’t mean I’m stupid. I allow myself to have ideals and dreams which some people may think won't happen. I work towards them and at the right time, with the right skills, the right people, at the right place dreams do come true.

Sleep

One of the most common problems we have is sleep. To be able to sleep well is crucial to our wellbeing. I had always found it difficult to sleep especially when I had too much on my mind. There are many different ways we can find on internet that help us to sleep. I have been employing them and some really help. For example when I start to ruminate while trying to sleep I do Stig Severinsen’s Breatheology and then keep saying ‘can’t think’ in my mind and gradually I fall asleep. We have to look for ways to help ourselves, design our own plans to recovery which include helping us to sleep. Another things about sleeping is don’t go to bed when you’re not sleepy or stay in bed when you’re wide awake. When you can’t sleep after waiting for like 15 minutes, get up and do something else and then return to bed when you feel sleepy.

It’s inevitable that we worry; I worry about not being qualified; I worry about not doing it correctly; I worry about not meeting the deadline… I lacked confidence. I did not trust my decisions. I was impatient. I have been learning some self-help techniques which not only help me to relax but I can sleep. Usually, when I have something I was not certain of, like the unknown of the future, the unknown of whether my plan will work, something I thought was out of my control, I couldn’t sleep. This time, with some old self-help techniques and some newly acquired ones I stay relaxed, and anxiety is gone. Of course, I still worry, but I turn the good worry into motivation and drive myself to find solutions. I also accept that if it comes to a failure, I’ll take it as a fact that I cannot actually do anything about it except to learn from it and find other ways or wait till the next opportunity.

I have learned to draw up a joyful memory, for example, a beautiful scenery which has made me so happy and peaceful, with my eyes closed, visualize it, sense all the good sensations that come with it, deep breaths, say in my mind description like ‘I’m peaceful’ or ‘beautiful’ or any other positive ones. Then feel how my body reacts. When I do that my brain is relaxed, I’m energized, I feel calm. After that I will do something I’d love to do, it can be singing, dancing, Chinese calligraphy, or any art I enjoy doing. Then I’m totally distracted from what’s bothering me. When it is bedtime I make sure that I’m tired enough to sleep, and I make sure that I am relaxed; if I have doubts I do the imagery exercise until I’m relaxed before heading to sleep.

Our minds can change our brains. It is because of brain plasticity, when we practice self-techniques consistently, repetitively, new pathways can be created that change our behavior. It gets easier and quicker for me to feel relaxed when I use self-help techniques often.

We need the courage to change things. One of my weaknesses is lacking confidence. I was not sure whether I had done things the correct way. I always need assurances. Then with these self-help techniques, especially the imagery one, I concentrate on positive thoughts. I become more assertive, trust my decisions, and have patience.

I am impatient, impulsive, and I am overwhelmed easily. With these self-help techniques, I have found ways to become better. I learn and I grow. I believe my future will be good.

我曾為我的音樂劇的一些工作室的建設而申請經費。那过程带来壓力,憂心和焦慮。但是這次我應付得很好,我清楚知道怎樣去應對那些與此俱來而不想有的激動情緒和感受,與及身體感應到的不舒服。這是因為我在不停地去學習和運用策略;不停地去練習使用它們來令我得以越過這些障礙。我希望在這里與那些需要這類策略的人來分享我所學到的和認為有用的。在這過程當中,我是無可避免地會感到憂慮,我担心我的資格夠不夠,担心我做得是否對也憂慮會不會過了限期！我缺乏信心,我懷疑自己的決定,我一路都很不耐煩。最近我學到了一些新的自助技巧來令到我不但可以令身心放松,而且可以令我安然而睡。通常當我遇到了一些不能肯定的事情時,例如不知道未來會怎樣,我的計劃會有效嗎？和一些我覺得自己不能控制的事情時,我就會失眠。而這次,我運用了一些舊的和新學的自助策略後,我就可以保持身心鬆馳,再也沒有焦慮。當然我還是有一點點担心的。但是我會把它們轉為做“好的担心“。把它們當做鼓勵力量,來去推動我自己去尋找解決問題的方法。同時我也接受了失敗會有可能出現,我會把它當作我無法去改變的事實。祇有去從中學習,另找途徑和等待下一次機會。我已學會了去搜尋一個愉快的回憶,例如一個曾令我非常快樂的和安祥的情景;我會閉上眼睛去想象我已看到它了,去感受它所傳遞出的歡悅;我會深呼吸,在我腦海中告訴自己“我是安祥的“,"我是美好的"或者其他正面的自我安慰,然後去感受著我體內的良好的反應。這時刻,我就覺得自己人已放鬆了,已回復充滿能量了而踏進那安靜境界。跟著我會做些我平常喜愛的活動,可以是唱歌,跳舞,写中文書法或者其他我覺得享受的藝術。那時我就會完全拋掉了所有令我煩惱的事。當我去睡眠時,我會去確定了我已經是疲累到需要睡眠了;而且我已是身心放松了,才去睡,假如我不知道是否足夠了,我就會做那個剛提到的"快樂回憶"程序直到我感覺到已足夠放松了才去睡。我們的思考是會改變我們的腦子,這是因為它是有彈性的。當我們持續地和反覆地去做那些自助的技巧時,這是可以創做一些新的途徑來改變我們的行為的。這樣會令我自己比較容易和快一些去達到了那個感受放鬆的階層。我們需要勇氣去改變事物。我的弱點就是缺乏信心,不能肯定所做的事是正確的,我常常需要保證。當我擁有了這些技巧後;特別是那"美好想像"技巧,我就能集中正面的思維,可以信任決定和有耐性,改變了我以前的弊病。我相信我已經找到了會令我更好的工具。我會去繼續學習和成長,我深信我將會有一個美好的未來！

Bad mood affecting work

Lately, I’ve been troubled both physically and mentally by the side effects of Olanzapine. My mood just turns real bad once the dizziness has overtaken me. I cannot go for walks, play table tennis, play badminton which are all important to me. When in that mood I can’t concentrate and work. I get angry sometimes and I also cry. Then in order to manage my wellbeing I stop all work, do something else instead. It can be getting up and dance, it can be playing the piano, it can be doing Chinese calligraphy, it can be watching a movie or tv series… anything to distract me from the gloom. It works every time, especially when I laugh over a comedy or just any silly stuff.

What I’m saying is that we all come across bad mood and instead of dwelling in it do something, something we enjoy doing, something that can distract us; and once we get over it we will be fine. I can then start working again. I can put in better effort in whatever I do when I’m in a better mood. So for employers, if your staff is rid of anxiety, stress, their performance will be much better. It is worth doing something to help your staff when they are in distress.

近來我的精神和健康都遭受到我常用的一種精神藥所導致的副作用困擾。當那迷糊暈眩的感受產生時,我的情緒就會變得真真正正的壞。我會不能夠去步行,打乒乓球打羽毛球,這些運動對我而言是非常重要的。我也不能集中精神去工作。有一些時候,我會变得愤怒和也會哭起來。因此我就要為了自己的身心健康着想而停止所有的工作。而改去做一些其他的活動,例如可以去站起來跳舞,可以去彈鋼琴,可以練習一下中文書法,可以去看看電影或者電視劇集,和任何可以對那壞心情轉移注意力的事。每次這樣做都很有效,尤其是看到那些可以令我笑的笑片和幽默無稽的事。我想說的是我們每個人都會遭遇到情緒很差的時候,與其被浸虐在其中,改為去做一些自己喜愛的活動,一些可以轉移和分散注意力的活動,當我們渡過了這一刻的艱難,我們就會好轉起來了。那時我就可以回到工作裏,當我心情好轉了後,我會能夠加倍努力去做任何事情。所以各位僱主和老板們,當你的員工能夠消除了焦慮和壓力,他們的工作效率必會变得更好。故此去為員工們在痛苦或者有困難時,去幫幫他們,是非常非常值得的！