Two weeks ago, my therapist diagnosed me with adjustment disorder, a mental illness that occurs after a major change in one’s life. It’s when you show symptoms of anxiety and depression without actually having either.
I’m writing this post because most of the times that I’ve introduced and explained my diagnosis to others, they have a lot of questions that I had as well! Everything I’ve written below is based on my personal experience and should not be used to generalize.
How is this Different from Depression or Anxiety?: Anxiety and depression do not require a trigger and last for longer consecutive periods of time. For example, I might feel depressed for two days due to a bad grade, but someone with depression has a more intense version of that feeling for a minimum of two weeks even if things “seem to be going okay”.
How is this Different from Regular Adjustment?: Basically, it’s all about relativity. Is the reaction I’m having normal compared to other people or is it heightened? I’ve been having more intense reactions to certain events, which indicates a mental illness rather than run-of-the-mill stress about a major life change.
How Did You Know?: I wanted to start therapy because for the first time in three years, I was going to be in one place and knew it would be a healthy habit to develop. However, I could tell I was developing anxiety symptoms due to an increased heart rate and being more reclusive than usual during social events. Additionally, my mood tracking app, MoodPath, indicated I was showing isolated symptoms of depression.
How Did Your Therapist Know?: My therapist looked at a list of symptoms and literally checked off which ones I have and for how long they’ve been going on to diagnose me.
Now What?: I’ve started Cognitive Behavioral Therapy, which will help me process things in a healthier way and combat negativity before it spirals. My therapist uses a lot of worksheets, which I really like because it helps me reign in my thoughts, and mixes this with traditional talk therapy as needed, so I can communicate in different ways.
What Else Do You Do?:
1) I track my mood and write short journal entries 2–3 times a day using an app called MoodPath. It does an automatic mental illness screening every 14 days.
2) I prioritize wellness through meditation, exercise, and healthy eating. I’m not doing as well on sleep as I’d like, so there’s always room for improvement!
3) I am honest when people ask “How are you?” It opens up a conversation and gives both myself and the other person a safe space to talk about what we’re going through, which can often be very similar.
4) I talk to my loved ones as much as I can because a strong support system is really important for me during tough times.
How Do You Feel?: I feel good today, knock on wood! I’m taking it a day at a time. A good day is a win; a bad day is a learning opportunity (or at least, that’s what I’m trying to tell myself). I’m very grateful for my diagnosis because 1) it explained a lot of how I’ve been processing change this year and how that’s differed from when I’ve dealt with other major changes in my life and 2) forcing myself to be self-aware and accountable should help me develop better thinking patterns for the future.
What Can I Do to Help You?:
1) Always research! There are great organizations that have created helpful infographics and guides that help establish a common language and understanding around mental illness.
2) Check in with whatever frequency is comfortable and manageable for you. Everybody is busy, so there are absolutely no expectations. However, even the smallest gesture is always appreciated.
3) Don’t treat me with kid gloves. I don’t need all the attention all of the time. I am happy to listen to you and help you process things you’re going through, too! It establishes a stronger bond between us, and it often helps me feel better about my day to see you doing better!
4) Take care of yourself. Your mental health is priority #1. I do need support, but it should never come at anyone else’s expense. And remember, you’ll be a better help to me if you’re taking care of yourself.
I hope some of the information above helps you, but feel free to message me if you have more questions, and I’ll do my best to answer or help you find the answer that’s right for you. Thank you!