A recent emotionally difficult situation has triggered a return of some anxiety and depression I have lived with off-and-on for a decade or so. Many others – celebrities, acquaintances, and unknown strangers – have used online outlets to share their experiences with these types of mental illness. These have helped me become more comfortable with this part of me. They have also pushed the zeitgeist regarding mental illness to one of mainstream acceptance. Now is the time for me to fulfill an obligation by adding my voice to the chorus.

To those close to me, this is not a cry for help. I am fortunate in that I recognized my old nemesis early. My therapist already has me on the path to recovery that has worked before, and I can feel it working now. Of course support is always welcome, but I will be OK.

One thing to understand about anxiety and depression is that the triggering event doesn’t matter. It’s not “I’m very sad or upset about this thing.” In my case (this time) it was a sudden serious illness of a much-beloved dog. I am very sad about it and the continuing maintenance and care is stressful. That’s not depression, though, nor is it exactly the source of the anxiety (in my case, the more pronounced of the two issues). My mental illness is not caused by having other intense life problems. I live a very comfortable life. It’s aided by straight white male privilege, only lacking the “obscene wealth” checkbox (but neither do I live in poverty). None of this matters to anxiety brain. The knowledge of the utterly incomparable suffering of so many others layers guilt for feeling bad in my position of comfort atop the existing depression.

When my brain gets word it’s time to be anxious, everything becomes difficult. Work is hard: can’t focus, feels pointless, seems overwhelming. The same applies to home obligations. At the worst moments, it even applies to carrying out basic bodily functions and routine daily tasks. Escapism into my hobbies doesn’t really work – too transparent for that asshole brain. It knows I’m trying to fool it. The anxiety and slowdown of accomplishments makes me depressed, which leads to additional anxiety about the depression itself. Anxiety about depression makes me feel stupid, which depresses me – you see where this is going. It’s all a big ugly feedback loop of nothing. Since it’s not rational to begin with, rational thinking is no escape.

What does help – for me, and for many others – is the right combination of medication and psychotherapy. In general those of us suffering from these conditions do not need non-professional advice, except for this: if you think you may be experiencing mental illness, seek help. Call a licensed therapist and explain what you are feeling. They’ll know whether you should come in, and once you go they’ll know whether you need continuing treatment. It’s not an easy step. You may go down many other avenues of identifying your problem first (I sure did, the first time). But calling for and accepting help is the single most important step.

There’s no instant fix, and progress won’t be wholly linear. But while the meds and/or the therapy are still taking hold, I’ve found some tricks that help. Keeping myself busy is one, to occupy my mind and keep it from spiraling. Most human contact – even when I don’t really want it – helps some. If I enlist rational brain in the fight firmly enough, sometimes together we can subdue anxiety brain for a time. All of these methods can be draining and hard to keep up for long. Of course different things will work for different people, and we all have to find our own allies against our demons.

It’s my intense appreciation of nature which may be my own strongest ally. Whether it’s getting some exercise in the fresh air or just basking in the immensity and complexity of the natural world, it can ground me. It brings a feeling of significant insignificance. I am so small, and yet connected in so many ways to such elegant and harmonious beauty.

One such boost came while taking our other (healthy) dog for a walk in a local park. It was a lovely day, and I was enjoying the sounds of the birds. We took a familiar route along a paved path and past a small lake. Nearing the end of our loop, we passed a family with a little girl who pointed and said “what dog?” or some similar question. All I got from it was “dog!” so I smiled and kept walking. The father said, “I think it’s a dachshund mix.” I turned around and said, “Oh, sorry. I didn’t quite catch the question. Yes, he’s a dachshund and… ‘something.'” We all laughed and I moved on. Such a tiny interaction, but my spirits were nonetheless lifted.

Another instance involves my medication. The short-term fix, Xanax, does its job. However, the first few days of taking it, while my body adjusts, keep me pretty sleepy. For now I need a couple doses to productively get through a work day. So one of those first days I timed a dose around lunchtime, took my lunch to a local park and ate quickly. Then I let the birds sing me through a thirty-minute nap and returned to work much fresher and clearer.

It doesn’t always work. I’ve tried gardening, which usually leaves me fulfilled and energized, but sometimes even that feels as pointless and overwhelming as anything else. Right now I am in an adjustment period, and during that time there doesn’t appear to be such an animal as a thing that always helps.

Still, yesterday’s brief trip to McKee-Beshers Wildlife Management Area was another success. It was a hot day, but beautiful. A Washington Post piece Laurel shared with me reminded me of the huge sunflower fields they plant there. The section known as “Hughes Hollow” is also one of the better birding sites in the county, so I was all-in for an excursion. We went around midday, so the birds were less active than I’d hoped, but I saw quite a few common yellowthroats and two yellow-billed cuckoos as highlights. Of course the sunflower fields themselves were filled with darting goldfinches. The Post article did its job – quite a few people made the same journey on Saturday, but not quite enough to make things feel over-crowded.

I do think that when my brain chemicals are in the right balance and my mind mostly settled, my love of nature is one of the major factors keeping them that way. Combined with the medication, anxiety brain is no match for hikes through the woods with the sights and sounds of other living things all around me. Trees, mountains, lakes, streams, oceans and beaches all confer a placidness I would otherwise struggle to find.