Okay.
Admit it. You don’t have to live with a mental illness to have
problems staying on task.
We
all have those days where our mind acts like the equivalent of those
beloved dogs on Disney’s movie, UP.
If
you aren’t familiar with the movie (and I recommend it), the
dogs set out on their expeditions determined and focused. All focus
flies out the window every time there is a noise in the background.
Suddenly one dog cries out, “Squirrel!” and together they
forget the focus and take off in a frantic chase after that
ever-elusive squirrel.
I’m
sure I’m not the only one who has that problem. I also imagine
that whether or not you have a diagnosis, you can probably identify
with the issue — especially after a night of little sleep,
under a heavy deadline at work, everyday stresses that become
slightly heavier, a cold or a migraine. I know I don’t have to
spell it out, because I’m sure we’ve all had off days.
Now
imagine for a moment that your “off days” last for weeks,
months or even years. Imagine that your inability to concentrate or
focus interferes with your ability to complete simple tasks like
finishing a sentence, working through a multi-step process at work or
school or remembering why you walked into a room — every single
time you walked into a room.
Imagine
having a brain that bounces off multiple topics like a racquetball
after it’s been slammed by someone with an arm like the
Incredible Hulk. Chances are, if you or someone you know has
Attention Deficit Disorder, Attention Deficit Hyperactivity Disorder,
Post-Traumatic Stress Disorder, Obsessive-Compulsive Disorder,
Generalized Anxiety Disorder, Panic Disorder or experienced the mania
of Bipolar Disorder, that person lives with the Incredible Hulk in
his head on a regular basis.
Squirrel!
Concentration
problems also come into play for the exact opposite reason when the
brain’s wimpy racquetball player has no ball and finds himself
staring confused at the string-less racquet in his hand.
This
is quite evident in people experiencing symptoms of Major Depressive
Disorder, Dysthymia, Bipolar Depression and many other disorders.
Would you also believe it is a common side effect of many
medications?
However,
there is good news. I’ve lived through both types of
racquetball games and learned a few effective strategies to ignore
those stupid squirrels and cope. Here are five helpful coping skills.
Get
enough sleep and eat healthfully. To think clearly, your brain
needs to reset itself while you are asleep. If you are on psych meds,
your brain needs additional sleep to effectively reset itself.
Cutting
out sugary items and maintaining a stable blood sugar will improve
your focus (This is true for everyone, not just diabetics).
Eliminating caffeine will also strengthen your concentration.
Omega-3s and a good multi-vitamin increase your brain’s health
as well. Drinking lots of water will help flush out the bad stuff,
allowing the brain to continue functioning properly.
Exercise.
Good, rigorous exercise does more than get your heart healthy. It
helps clear away stress and allows you time to think.
Minimize
distractions. Obviouslyturning off or putting away cell
phones and turning off notifications minimizes distractions. But If
you are trying to focus on work while someone is watching TV,
listening to the radio, talking, laughing about the neighborhood
gossip, or fighting, get some ear plugs!
Wearing
earplugs also cuts out things other people ignore without thinking
about it — things like ticking clocks, keyboards, fans,
high-pitched charging devices, airplanes, passing cars, hallway
excitement at school, and so on.
If
the person is still distracted, have him move to a different room
without a blinking television, flashing computer screen and
extraneous people. This is why many schools provide separate rooms
for testing. It’s also why university libraries almost always
have desks with side and front “blinders” to help
students focus on school work instead of watching for squirrels.
Timers.
If you have problems staying on task like I do, set a timer for 5,
10, 15, 20 or 30 minutes. As you work on your project and realize
your mind is starting to wander, glance at how much time remains on
the timer. Then you can say something to yourself like, I can take
care of ______ in 3 more minutes (or whatever the timer says).
When
the timer goes off, give yourself a pat on the back, take care of
whatever it was you had to do (bathroom break, drink of water), reset
the timer, and get back to work.
If
you're starting to get bored with the task you have to do, you can
just look at the timer and tell yourself something like, “I
only have to concentrate on this for eight more minutes (or whatever
the timer says) then I can do something else” —
effectively postponing the search for squirrels.
If
you want to stop what you're doing to do something else less
important (check social media, comb your hair, take a selfie,
whatever), when you've finished the timer for what you were supposed
to be doing something, set the timer for 5-10 minutes and do your
social media thing. When the timer goes off, reset the timer and get
back to work.
When
I started using a timer, I could concentrate for less than five
minutes at a time. With practice, I gradually increased the time to
the point that when I'm not symptomatic, I can work for several hours
at a time. If I am symptomatic and having a hard time concentrating,
I just dial back the timer and keep up the process.
Meds.
If after implementing all the above techniques, you still have
difficulties concentrating? It’s possible that these strategies
are not enough to compensate for the biological misfiring in your
brain. This means that it’s not simply a case of willing
yourself to focus better. If that were the case, these strategies
would have solved the problem, since they didn’t you know there
is a biological imbalance.
You
aren’t the only person with this problem. Isn’t it nice
to know that there are treatments to correct these imbalances?
Whether it’s starting a medication, altering the dose or
changing medications, you’d be amazed the difference a balanced
brain can have on your ability to concentrate.
Regardless
of which coping strategy you choose, it's important to search for
something that works for you.
Remember to give yourself kudos for the time you successfully stay
focused, no matter how short or long. Remember not to compare
yourself to others. Instead, choose to compare yourself to who you
were yesterday, or this morning.
Hope
that helps you tame the squirrels.
P.S.
I’m always looking for other coping strategies. Tell me about
yours on Nauvoo
Times’
FaceBook page.
Sarah Price Hancock, a graduate of San Diego State University's rehabilitation
counseling Masters of Science program with a certificate psychiatric
rehabilitation.
Having embarked on her own journey with a mental health diagnosis, she is
passionate about psychiatric recovery. She enjoys working as a lector
for universities, training upcoming mental health professionals.
Sarah also enjoys sharing insights with peers working to strengthen
their "recovery toolbox." With proper support, Sarah
knows psychiatric recovery isn’t just possible — it’s
probable.
Born and raised in San Diego, California, Sarah served a Spanish-speaking
and ASL mission for the LDS Church in the Texas Dallas Mission. She
was graduated from Ricks College and BYU. Sarah currently resides in
San Diego and inherited four amazing children when she married the
man of her dreams in 2011. She loves writing, public speaking,
ceramics, jewelry-making and kite-flying — not necessarily in
that order.