Disclaimer

I started writing  Pennsylvania Echoes  because I wanted to improve my grammar.  I chose meditation, mindfulness and how they apply to my daily life, as the blog’s subject matter.  Writing about Mental Health Management has received the most appreciation.
My world- view will not cure mental disorder. but I cannot separate my world view entirely from management or my great concerns for Mental Health.  So I must present my thoughts, and tips on “Mental Wellness” in my own way and from my own experience–  if I am to be honest.
Any information you find is meaningful is presented as is.  There is no Warranty. Too bad I can’t cure my bad grammar.
Enjoy.
–Chris

Anger rather than Sad


from the Book of Life

Common tenants of Depression or Major Depressive Episodes

  • Persistent sad, anxious or “empty” mood
  • Feelings of hopelessness, pessimism
  • Feelings of guilt, worthlessness, helplessness
  • Loss of interest or pleasure in hobbies and activities, including sex
  • Decreased energy, fatigue, feeling “slowed down”
  • Difficulty concentrating, remembering, making decisions
  • Insomnia, early-morning awakening, or oversleeping
  • Low appetite and weight loss or overeating and weight gain
  • Thoughts of death or suicide, suicide attempts
  • Restlessness, irritability
  • Persistent physical symptoms that do not respond to treatment

Common tenants of Anxiety―Depression (disorder group GAD)PDF
thanks https://www.adaa.org/understanding-anxiety/depression/symptoms

What is Disorder?

  • Disorders such as Bipolar disorder, Personality Disorders. or Anxiety Disorders can only be “Diagnosed” by healthcare―professionals or psychologists.
  • One maybe diagnosed with 6 disorders or 1 disorder – this does not mean one is anymore “screwed up” than the other.
  • Disorder is categorized for the purposes of treatment & management between a client, therapist & healthcare―providers.
  • There are legal and professional standards that healthcare―providers in mental-physical health must abide by – that’s what the literature is about: DSM4 DSM5

Gestalt therapy perspective

  • Self awareness not why but:
  • how and when? do ” I feel angry and sad “.
  • Moral- am I judging myself for feeling angry? sad? or tired?
  • How and When do I judge myself.. others environment.
  • Ambivalence: do i feel “conflicting” sensations? ↓Examples:↓
  • thrilled but angry and anxious
  • sad but tuned_in
  • relaxed.. but tight in the legs or chest

contact―boundary memoirs

At a good time (when sad happy or angry etc.)
can I observe between “me” and “not―me” :

  • projection — eg. expressing feeling in drawing or painting ; blaming someone or somthing)
  • Deflection — avoiding both good or bad feeling for another time)
  • confluence — losing sense of self to the outside world, or defending in reaction
  • retroflection — turning ones desires for others (especially with anger) back and substituding ones self) i.e. self blame and self harm
  • Introjection — absorbents in the interactions between “me” and “not―me” without processing (metabolizing)
Anger is part of depression. Anger is part of all of us in daily life.
the good choices we make are in
how to manage are emotions, sensations and Affects so they are not regular intrusions or regularly destructive.
This Management.
This is Anger. This is Depression.

Hourly Mood and Symptom Chart

Affect study for awareness

Pennsylvania Echoes

Mood charts and symptom charts are simple tools for tracking symptoms over along period of time. But many mood disorder managers may experience intrusive mood fluctuations or other symptoms (anxiety for example) in  shorter periods of time.
Mental Health  Consumers  diagnosed with  Rapid Cycling Bipolar Disorder, Personality Disorders, Post-Traumatic Disorder, for example, can experience fast changing moods, energy levels or anxiety. Mood can shift to extremes, multiple times a day,
In any case, rapid cycling of moods can be debilitating, making it difficult to function through ones daily life.

I thought it might be helpful to create a downloadable  chart for tracking  moods and symptoms  hourly, or over  intervals over a day. This mood chart is for those who are trying get a handle highly fluctuating moods.

Hourly mood and Symptom Chart

                    

So I made a simple chart for tracking mood and symptoms hour by hour if…

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Reification Definition

ЯR refication ЯR

Pennsylvania Echoes

News magazines… political advertisements…. bombastic web pages… shock jocks. It seems we are bombarded with a lot rhetoric these .  Rhetoric can be coercive.    To help sort facts from rhetoric its important to understand what refification is. Reificating is treating  concepts, hypothetical constructs and postulates as if they real, concrete or even organic, when writing, speaking, broadcasting or communicating.

Reification  is the act treating  an idea as if it were real.

* I prefer  to use  the word “reificating”  since it is a description of an action – and different from “reification” (the act of reificating) in noun form, is a concept or construct… so goes the nature of the English natures use of nouns. I think its appropriate to point out in here.
Some Examples of Reification:

 
“Evolution chooses the strong to survive.”
“Good and Evil forces control the fate of man.”
“Information wants to…

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Responses for Better Listening Skills

⚃ tenants to remember ⚃

Pennsylvania Echoes

Would you like to improve your listening and conversation skills?
Try working in a response or two starting with the following:

  • What I hear you saying is…
  • Sounds like….
  • You’re feeling….
  • You think…
  • From your perspective…..
  • What I’m hearing is that your saying...
  • It sounds like you value…
  • Could this be….
  • By that you mean…
  • It sounds like on one hand you feel_____ because you think______ and
    on the other hand you feel_______ because you think________.

Good listening is like data collecting. One lets go of bias and preconceptions, and refrain from making judgements and opinions. Responding, is clarifying and confirming  he/she is listening to what someone is saying to him.

To probe further into another is saying, try one of the following:

I’m wondering…
  • what you mean by…
  • what that means to you.
  • what have you thought of doing…
  • What have you tried before?
  • How do you…

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Quick coached breathing exercise.

One is– What he metabolizes.
and this includes breath.
the breathing exercise video posted on youtube BreathoftheLove simple with
change-ups.

Noting that our thinking will often “forget” new challenging therapies like simple breathing ;
and practicing with repetition breathing exercises regularly, over the course of the day:
One might find breathing exercises beneficial.

I don’t think i need to pitch this. just do it, do it often. see what you think and feel.

A Review of the Human Respiratory System.

https://echopen.files.wordpress.com/2017/05/respiratory-system-complete-_.png?w=440&h=469

Respiratory System by LadyofHats

day tripper. Inner Harbor & Aquarium Ⅱ

Afternoon adventure South of Pennsylvania. This time (again) Baltimore “Inner Harbor
including the National Aquarium.

Baltimore Inner Harbor has been a favorite retreat of mine for decades. In the mid nineties I would travel to find, then esoteric books and music, Today it is clean family friendly area to visit while the vibrant natives of Baltimore live their lives, joggers, bikers, businessmen, regular folks. plenty of art museums, good restaurants and of course waterways.
see another photo gallery of the national aquarium at

A Day At the Aquarium :: Pennsylvania Echoes

Strawberry Futures forever

This week begins the last years project – next years strawberries.
That is to say: I am finally planting strawberries in a small 20 Square foot bed. The small soil bed itself, is part of a larger project of three Beds and integrated water run off from rain spouts.

progress report

No rush on the strawberries, their are plenty of fresh Strawberries and other fruits to buy locally — by those who are experience and grow better ones.
Growing strawberries is just a cool thing todo.
And its the garden is a water run off project to keep water away from basements & sub- recreation rooms.