sci-fi author, beatmaker

Tag: mental health Page 1 of 2

Mental Health Plan for Wildfires-Pandemic-Trumpocalypse

Here in Oakland, more people live on the streets than ever, many of them mentally ill. California is on fire. Our president is a narcissist criminal huckster leveraging his office for profit and destroying the best of our institutions and the environment before he goes down in flames himself. Covid-19 is on track to kill at least a million people worldwide, 20% of those deaths in the U.S.

The world is a dumpster fire.

And yet I feel pretty good.

Over the past few years I’ve developed my mental health plan into a smoothly functioning, robust, anti-fragile system that buoys my mood and protects me from the worst symptoms of depression and anxiety. Of course I’m still vulnerable to the stress of unexpected and negative events, but I’ve learned a lot from weathering a few chronic health conditions, illness and death in the family, job insecurity, parenting difficulties, and all the bullshit mentioned in the first paragraph.

Here’s my current plan, for what it’s worth. Maybe it will help you develop your own system to address your crushing anxiety, dread, and depression.

Writing Process Update

Reclaimed Earth series author copies, various editions (and some D&D stuff)

I started this blog over ten years ago. One of my goals in starting to blog was simply to practice writing. At that point in my life I’d dabbled in writing and dreamed about being a writer, but I hadn’t committed seriously to a regular writing practice. Here’s a post I wrote about my writing process and the challenges I was facing at that time.

It took another six years after writing that post before I published my first short story, though by that time I had already established a daily writing habit and completed several novels. As of today I’ve published one novelette, two novels, and eight short stories, with several more pieces sold and in the pipeline (including The Last Crucible, Book 3 of the Reclaimed Earth series).

So what has changed in the eleven-plus years I’ve been writing regularly? And what has remained the same?

Vitamin D and Other Immune Regulating Therapies for Schizophrenia

Brain tonic!

Brain tonic!

Within the last year the understanding of schizophrenia has advanced considerably. Most notably, the origins of the disease have been traced to an overactive expression of the C4 (complement component 4) immune system protein, which is responsible for tagging neurons for “pruning” (destruction) in the adolescent and young adult brain. This “overdrive brain pruning” leads to the devastating symptoms of schizophrenia (delusions, hallucinations, difficulties in planning and life management, paranoia and social isolation). Earlier research, in 2014, linked ultra-high-risk individuals (in terms of developing schizophrenia) to overactive microglial activity. (Microglia are the macrophage immune system cells of the central nervous system, destroying “plaques, damaged or unnecessary neurons and synapses, and infectious agents.“)

Mental Health System Rant, and What Can Be Done Better (a Pipe Dream)

Who takes over when you get a mentally ill family member to the ER? Nobody.

Who takes over when you get a mentally ill family member to the ER? Nobody.

Lately I’ve been trying to get help for a relative who is mentally ill. What passes for a “mental health care system” in the United States is a joke. There is no system. There is a patchwork of uncoordinated crap.

I try to be positive and constructive on this blog, and to offer something of value to my readers. This post will be no exception, but I need to get a short rant out of the way first.

Some observations …

  • HMOs tend to farm out mental health services to independent clinics, and then refuse to coordinate with those clinics (like transferring medical records to the psychiatrist). This means the person with mental illness needs to deal with such logistics (which means a family member or caregiver needs to do it — if they have access and permission).
  • There is an incredibly low bar for “well” or “ok” among most psychiatrists. If you are not currently committed for violent or suicidal behavior, you are doing “well” or “fine.” Even if the patient is delusional and suffering from severe memory issues, they are deemed “ok” if they are not hospitalized.
  • All psychiatric drugs are prescribed on pretty much a crapshoot “let’s see if this works” basis.
  • It is extremely rare for a patient with mental illness to be able to work with a single qualified psychiatrist, or even a single team. The patient is much more likely to see a psychiatrist who is new to their case, ignorant of their history, and under too much time pressure to carefully consider the needs of the patient.
  • Getting committed to psychiatric lockup is horrible for the patient, even if the facility is run well. Everyone is aware of losing their freedom when they lose it. But often it’s the only way for a patient to get care. Usually the care is sub-par, and consists of sedation, cursory evaluation, and rapid discharge.
  • The “residential treatment” options I have seen are really dismal. Ratty houses, cramped quarters, no psychiatrist (or therapist) on staff, lots of TV watching, lots of sitting around. Not a healing environment.

I could go on and on, but my point is simply that there is massive room for improvement. The Mental Health Parity Act (2013 technical amendment) is a start. But what would real improvement look like? What’s the best case scenario?

I’ll put forth my own pipe dream. Here’s what I would want the experience of trying to provide help for a mentally ill family member/loved one to look like:

1. Let’s assume the patient has HMO coverage with Kaiser Permanente, either through employment (unlikely if they are chronically disabled), through Medicare, or independently purchased. (Already we’re in pipe dream land, right? Many people with mental illness don’t have *any* medical insurance).

2. I notice my family member or friend is having severe psychiatric problems (serious depression, mania, psychosis, delusions, hallucinations, confusion, memory loss, etc.). Let’s assume I manage to notice these symptoms before they reach a point of “decompensation” (med speak for losing your shit entirely — especially with schizophrenia).

3. I convince the friend or family member that it’s time to seek help, and (depending on the seriousness of the symptoms) we go to the ER or make a regular doctor’s appointment. Those who have been in the situation know what a Herculean feat of patience, persuasion, and persistence this single step entails.

4. Medical tests (blood work, blood pressure, exam, interview) are run to rule out stroke, side effects of new meds, etc. These tests are either run in the same intake location (ER or doctor’s office) or a medical escort is offered to help the patient and caregiver navigate the system (pipe dream — I know!). If it’s clear the problem is psychiatric in nature, the patient is referred (immediately) to a psychiatrist on call.

5. The on-call psychiatrist begins the diagnostic process, considering recent events in the patient’s life, meds history, family history, nutrition, sleep, past episodes of mental illness, etc. At this point the on-call psychiatrist refers the patient to a permanent psychiatrist (the patient would have the option to change doctors later if desired), and provides the option of a short-term residential voluntary stay in an HMO-managed facility.

6. The permanent/longer-term psychiatrist meets with the patient and caregiver(s) in the context of the short-term residential program or regular appointment. The in-depth diagnostic process begins, and includes the following tests and considerations:

  • detailed patient history (previous episodes, past and current medications, life circumstances)
  • genetic (family history and complete DNA sequencing)
  • nutritional (eating habits, allergen testing, gluten sensitivity, tests for vitamin and mineral deficiencies)
  • infectious disease, as related to psychiatric conditions (neurosyphilis, toxoplasmosis, etc.)
  • recent traumatic events (death in the family, divorce/breakup, loss of a job, etc.)
  • sleep patterns, sleep deprivation
  • changes in medications, side effects of medications
  • recent chemical exposure/toxicity
  • drug/alcohol abuse
  • meditation (not kidding here — I know of two cases of meditation-induced psychosis)
  • recent head injury or concussion
  • brain scan/other neurological tests (looking at both activity and organic structure/pathology including injury or tumor)

7. The patient, psychiatrist, and (if invited) caregiver(s) come up with a treatment plan, and treatment goals. The treatment plan would contain the following elements:

  • conservative medication (conservative both in dosage, and in the number of concurrent medications, and in the duration of the prescription — not every psychiatric patient needs to be on meds for the rest of their lives)
  • medication tapering (if the side effects are suspected as being part of the problem, powerful psychiatric medications may need to be tapered off slowly, over a number of weeks or even months)
  • nutrition (high nutrient/low junk diet, with food restrictions if tests indicate such restrictions might be helpful, correcting any nutrient deficiencies)
  • exercise
  • social (time with family and friends)
  • therapeutic (group, music, talk, addiction, whatever is appropriate for the patient)
  • treating any infectious diseases or other treatable organic causes discovered during the diagnostic process

Not all of these elements would be required for every patient … it might be more effective to devise a simpler treatment plan with fewer elements. But they should all be considered by the psychiatrist.

8. The patient should have the option to stay in a voluntary residential program (HMO-managed, covered by insurance), under psychiatric observation, for as long as they need. In cases where powerful medications are being added, tapered off, or modified, months of observation and supervised meds might be required.

9. Follow-up. The patient should be able to meet with the same long-term psychiatrist for years, as needed.

Those who have had experience dealing with the mental health “system” in the United States know how far we are from anything remotely resembling the scenario described above.

But it’s not impossible.

A few years ago I had a hernia repaired, through Kaiser. The entire process was incredibly streamlined and well-managed. Every step of the process was well-organized. The level of care was excellent. Even with insurance, I paid a lot out-of-pocket, but it didn’t bankrupt me.

So large HMOs can provide excellent care. But most of the time, people with mental illness fall through the cracks. They are treated like 2nd-class citizens. They are blamed (or partially blamed) for their own condition. Their treatment is outsourced to poorly funded, haphazardly run clinics. Caregivers must navigate a Byzantine maze of services. The left hand doesn’t talk to the right hand. The ball is constantly dropped. Nobody is willing to take responsibility for the patient’s medical care. Doctors say “it’s a psychiatric problem,” as if the brain were not an organ of the human body.

Psychiatric care should be medical care. One system, accountable and responsible for the wellness of the patient. Just like any other disease!

Psychiatric care is incredibly complicated (and expensive). The patient isn’t thinking clearly, and won’t necessarily comply with recommendations. So HMOs like to avoid the sticky wicket, and outsource the care. But they shouldn’t be allowed to. They should step up and deal with these patients like they do with every other kind of patient. That’s why the Mental Health Parity Act and continued improvements to psychiatric healthcare are important.

You Are Responsible For Your Own Brain Chemistry

Even cats like yogurt.

Even cats like yogurt.

Recently Kia was stressed out, and griping about some first-world-problem (I forget what it was; something along the lines of “my clients want me to do stuff,” or “the internet is too slow”). I gripe equally as much about such faux-problems, but at that moment I was feeling impatient. So I said “Go drink some kefir.”

Now why would I say that?

Most kefir contains live active cultures of lactobacillus rhamnosus, a strain of probiotic bacteria shown to reduce anxiety and increase resilient behavior in mice (and people too). Somehow, this particular bacterium communicates with the brain via the vagus nerve, stimulating GABA neurotransmitter receptors, and blunting the effects of chronic cortisol release. Which can bring a person down a notch.

Kia, who has a particular genius for neatly encapsulating complex ideas into catch phrases, drank some kefir, and came back with the following: “We’re all responsible for our own brain chemistry, aren’t we?”

I had never thought about it that way exactly.

Insisting on responsibility, I think, is different than blaming the victim. We are not all blessed with naturally buoyant mood, high motivation, or even the ability to distinguish our own thoughts from reality. Some people are less able to cope with the stressful, sometimes horrible events that make up day to day life. One person I know is prone to realistic, terrifying hallucinations if he does not take large amounts of antipsychotic medications on a daily basis.

But still, my friend is responsible for his own brain chemistry. Because who else can be?

Friends, family, and society should provide assistance and support for the mentally ill (the Mental Health Parity Act is a huge step in the right direction, and will protect thousands of middle-class families from medical bankruptcy). But in terms of personal responsibility, there is only one person involved. The person who owns the brain.

The principle is the same for serious mental illness or garden-variety blues and anxiety. The workings of the brain, factors that influence mood and motivation, are no longer mysterious. What works for most people?

  • reasonable amounts of exercise
  • adequate, regular undisturbed sleep
  • turmeric (yellow curry) [anti-inflammatory, increase BDNF]
  • probiotics that stimulate GABA
  • adequate dietary omega-3 (fish oil, wild salmon)
  • avoiding foods that wreak havoc with blood sugar, or disrupt/mimic neurotransmitter function (artificial colors, MSG, etc.)
  • limiting (or abstaining from) alcohol and recreational drug use
  • freedom from tyrants/oppressive personalities, or any situation that causes constant, chronic stress (periodic acute stress isn’t a problem)
  • slightly more social contact than you think you need
  • membership in a group that meets regularly
  • spiritual factors (clear conscience, clear life purpose, etc.)

On the other hand an austere life of strict discipline is probably unnecessary for most people (in terms of maximizing mental health). Exercising to exhaustion every day won’t make me happy if I’m socially isolated. A good night’s sleep won’t help if I have to get up and work for an evil sociopath boss (luckily I’ve never had to, but I hear they’re out there).

Chasing happiness and running away from suffering isn’t the point. But I do want to be firing on cylinders, awake and aware and relatively comfortable in my own skin, so that I can attempt to live a rich and meaningful life, with moments of joy and love and passion.

I’m sure I missed something … but you get the point. At this point we should all know what works (if not from clinical research, then from trial and error in our own lives). The trick is doing it day to day; turning knowledge into habits.

So here’s to better living through chemistry (in the healthful sense).

Update Oct. 2015:
Previously on this blog I’ve mentioned the importance of vitamin D in terms of reducing asthma symptoms and improving sleep, but I should also include it on the list of mood regulators in light of Rhonda Patrick’s research.

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