This is a community wiki for the #mental-health-public channel on https://tech256.org. The views and opinions expressed on this wiki do not represent those of Tech256. Furthermore, no one contributing to this wiki is a qualified mental health expert. We're just sharing lessons learned from our own journey. This wiki is community owned and operated.
https://github.com/tech256/mental-health-wiki/wiki
Find Support
DO NOT ATTEMPT THIS ALONE! The #mental-health-public is just one community. You are important and your mental health challenges do not lessen your value. Find and connect with people who love you and support your success over the challenges.
Educate yourself
As a developer, you should be all too familiar with being called a "professional" and collecting a paycheck when you honestly have no clue what is going on. Doctors do the same thing. Psychiatrists do the same thing. Some are better than others, just like some developers are better than others.
This is aother reason you should not do this alone. Don't let the only opinion be your doctor's opinion.
General tips
Regardless of what you are challenged with...
Measure your symptoms
Without data, you have nothing objective to measure progress. Begin measuring your symptoms. The PHQ-9 is a good bi-weekly measurement for depression, for instance.
Once you begin measuring, you can being tracking if lifestyle changes, medications, treatments, etc are providing you with progress.
Bloodwork
Be sure your doctor does some bloodwork to eliminate physical ailments as the root cause of your symptoms. Low levels of iron or vitamin D can contribute to depression, for instance. Unhealthy lipid levels can likewise.
If you decide to include medication as part of your treatment, consider taking the blah test. This will inform your health care provider of what classes of medications will be most effective for your treatment.
Stay Active
Software and technology professionals tend to live sedentary lives. The combination of the lack of activity and indoor living can contribute to mental illnesses. Be willing to take a break and walk outside in the sunshine. Consider joining a gym where you will find both physical activity and community.
Vitamins and Nutrition
Some people feel continuously fatigued because they're eating a garbage diet. Take the time to find a healthy diet you can follow and commit yourself to it. Keep taking your measurements and see if it makes a difference.
Furthermore, make sure you are intaking vitamins which are good for your mental health.
Vitamins for depression
If you struggle with symptoms of depression, be sure to supplement the following:
- Omega 3
- Folic acid (if not prescribed Deplin or Enlyte)
- B12 (see also Enlyte)
- Lithium Orotate
- Zinc
- Vitamin D (according to the results of your bloodwork)
Vitamins for anxiety
TBD
Alcohol
While alcohol can be a wonder drug for us struggling with mental illnesses, it can in the long-term compound the problem. Honestly evaluate your consumption and ask yourself if you are self-medicating. Consider cutting back and see how it affects your symptoms.
Caffeine
Symptoms like fatigue are commonly self-medicated with caffeine. Over use of caffeine can quickly turn fatigue into anxiety, exchanging one problem for another.
Sleep
Sufficient and consistent rest is critical for anyone, with or without mental illness challenges. Several aforementioned items affect your sleep, such as nutrition, caffeine, and activity. Before addressing rest issues with supplements or medication, consider how your lifestyle is affecting your ability to sleep.
Vitamins/Supplements
Before addressinsg sleep issues with medications, consider using the following:
- Valerian root
- Melatonin
Therapy/Counseling
Not many of us have gotten here without scars. Traumatic life events and challenges throughout our lives contribute heavily to our mental health. Talking to friends and family is vitally important, but strongly consider adding a therapist/counselor to your treatment.
Bear in mind that just as with doctors, there are varying levels of competence and numerous philosophies in therapy. Don't expect the first therapist you meet to be the best fit for you.
Medication
Before taking any medication, fully discuss any side-effects and alternatives with your health care provider. Don't blindly accept the first suggestion. All medications come with side-effects, and medications for your mental health are no exception.
Take into account if there are generic alternatives available if finances are a concern.
Most mental-health medications should be phased in and out of your system. Ask if you should initially take 1/2 or 1/4 the dosage when beginning a new medication. If your doctor says "no," double check with another source.
Too overwhelming? Consider taking a trusted loved one with you to help sort through the options and details.