Author: Eleanor Segall

I blog about life with bipolar and anxiety disorders, come and join me.

7 Ways To Care For Yourself And Your Mental Health This Autumn/ Fall.

~ Eleanor Segall ~ 1 Comment

(image: Ella Ivanescu, Unsplash)

Autumn (or if you’re in the USA, Fall) is one of my favourite seasons. Beautiful autumn leaves, the weather getting gently cooler, cosy hot chocolates and pumpkin spice, the autumn harvest of pumpkins, snuggling in blankets with a good book or TV show and for some- walks in nature with the orange and yellow trees and landscapes. However, did you know that the clocks going back and the change in light and dark, with nights drawing in, can affect your mental health? Studies have shown that when its darker, people are more prone to depression and anxiety and some (like myself at times) struggle with Seasonal Affective Disorder.

There are many ways to take care of yourself if you feel your mood dipping or you are becoming more anxious. If you feel it is affecting your daily functioning, please reach out for support from your doctor (and if you have one, a therapist or psychologist). Here I talk about a few tips to help support your mental health this Autumn.

  1. Make sure you rest as well as play and work

Work can become all consuming, but if you prioritise rest this season too, your body will thank you. Autumn is all about slowing down, recovering, resting (and for animals (and some humans) hibernating). Yes you can work and play hard if you prefer, but make sure you find that balance to support your wellbeing. In our busy lives and for those who are parents or just struggling with their mental health, self care can slip. Practising good self care- eating well, resting, gentle exercise, can really help our minds.

2. Release Control- Give Stress Over

Gabby Bernstein, my favourite spiritual teacher, often says ‘Release control to find peace, surrender it to the Universe’. Surrendering means not obsessing about what we can’t control, but giving it over to a higher power or the universe. This can really help when we feel overwhelmed and stressed, to pray and meditate or simply write down how you are feeling and then ask the universe to take it from you. Journalling thoughts and feelings can help too.

3. Nature walks

Despite the cold, this Autumn, walking in nature can help get the blood pumping and our minds to reset. Sometimes going with a friend, spouse or family member can cheer you up- there is something about the colours of nature, the soft greens that is truly calming.

(image: Erika Mendes, Unsplash)

4. Make your home cosy

Whether its getting some new cushions or blankets, fairy lights or lamps, investing in cosy and light interiors for the darker seasons is a must! I like to use lamps when the nights draw in.

5. Get enough sleep (but not too much!)

During the Autumn/ Winter period, most of us naturally want to hibernate in the evenings. Sometimes this period can make depression and anxiety worse. I know with my bipolar that sometimes I feel lower or more anxious. Getting enough daylight and if you struggle with seasonal affective disorder, use an SAD lamp, which can help you to wake up gently in the mornings. Similarly, make sure you get enough sleep for you to keep your mental and physical health at its best. Depression can cause us to sleep longer hours and hide away- I find daytime distractions can help me not to sleep too much.

6. Take your medication as prescribed

If you struggle with mental health in winter and are prescribed antidepressants or other meds, do not suddenly stop them as this can cause a relapse in your mental health. Make sure you speak to your doctor first!

7. Treat yourself

Treat yourself to a hot chocolate (or pumpkin space drink) and a good book or TV show, wrapped in a cosy hoodie or blanket. You deserve it!

Wishing you all a wonderful and well Autumn/Fall season.

Eleanor

Snuggle Season Has Arrived! Limited Edition ‘Stomp’ BedTime Wear With NEXT For LOROS Hospice. (Non Sponsored Post)

~ Eleanor Segall ~ Leave a comment

(image: Limited edition Stomp pyjamas by Next, featuring a playful elephant design. 100% of profits support LOROS Hospice’s care for patients and families.)

Now that clocks are going back and its time to get snuggled and cosy, the perfect pyjamas for yourself and little ones have arrived! Teaming up with retail giant NEXT, the LOROS Hospice in Leicester, UK, have come up with some beautiful, stomping elephant pyjamas filled with colourful designs. The designs are inspired by the hand-painted elephant sculptures as part of the famous ‘Stomp Around Leicester’ art trail, which culminated in an art auction.

LOROS Hospice is facing a £2 million shortfall in funding and so NEXT has joined forces with LOROS to encourage the fundraising momentum! 100% profits from the pyjamas go to LOROS., which provides free, high quality compassionate care to terminally ill patients.

Available online now at next.co.uk, with nationwide delivery – every pair sold contributes to LOROS’s vital, compassionate care for over 2,600 patients each year. 

There are matching PJ sets for women and children, for family fun! These cosy pyjamas offer more than just warmth and style – they offer a feel-good factor that comes from helping a community lifeline.

Snuggle up for a cause this autumn: by slipping into Stomp PJs, families can stay stylishly warm while making a real difference to LOROS Hospice when it needs it most.

Please note: This post is non-sponsored (no fee taken) so Be Ur Own Light Blog can get entirely behind this wonderful cause!

image: Limited edition Stomp pyjamas by Next, featuring a playful elephant design)

The women’s Stomp PJs are 100% cotton and available in sizes XS – 2XL in regular length, and S – 2XL in tall. The children’s Stomp PJs are also 100% cotton and available in sizes 9-12 months, through to 7-8 years.

The Let Them Theory (Mel Robbins) And Its Positive Impact on Mental Health and Life.

~ Eleanor Segall ~ 4 Comments

(image: Eleanor Segall)

If you havn’t heard of the bestselling book ‘The Let Them Theory’ by Mel Robbins, I urge you to grab a copy or watch Mel’s videos on Youtube. This book teaches you how to take back your emotional power. Say you break up with someone who doesn’t see your worth or you get excluded from social arrangements from your friend group, or you have a difficult relationship with a parent or sibling…. this book teaches you how to live the best and happiest life for you, without causing terrible emotional impact to others and yourself.

This blog is not an advert for the book. I havnt been paid to read and review. I just found it personally so helpful and life changing for me. I am an empath, I am sensitive and I take peoples actions to heart. I am slowly learning to choose me and look after what I can control and not worry so much about others behaviour or people pleasing. Not easy when you want to be kind and you also have anxiety- but boundaries are so important. Building your own self confidence and protecting yourself is key too.

Mel Robbins says,

“The moment you say “Let Them,” you stop giving your power away. And when you say “Let Me,” you take it back and start living life for you—your dreams, your peace, your values.

This quote is from page 106 of The Let Them Theory. It’s a powerful reminder to stop chasing approval and start choosing yourself.”

(image: Mighty Ape)

Love,

Eleanor

x

Shana Tova- Happy Jewish New Year To Our Readers!

~ Eleanor Segall ~ 2 Comments

Just wanted to wish all our Jewish followers Shana Tova U’Metuka, a happy and sweet new Jewish year for Monday. May all our prayers be heard and answered and all of our dreams for the year ahead unfold in the perfect way. May we all have happiness, good health, love and light, with many blessings, to be written in the book of life.

If you are struggling with your mental health please reach for support as sometimes celebrating two day festivals can increase anxiety/ depression and other symptoms due to changes in routine. Equally, eating disorders can be triggered so reach for help if you need it. I will be taking a short break to celebrate Rosh Hashana with family and just a thank you from me for reading and supporting the blog this year.

With love,

Eleanor

Understanding Mental Health Challenges And Recovery Options by Violet Smith Evans

~ Eleanor Segall ~ Leave a comment

(image: Zohr Nemati: Unsplash)

Mental health is an essential part of overall well-being, yet it is often overlooked until symptoms become overwhelming. Millions of people around the world live with mental health conditions that can affect their mood, thoughts, and behavior. These challenges can interfere with relationships, work, and daily routines, but the good news is that treatment options are more accessible and effective today than ever before.

When individuals understand their condition and seek the right support, they can build healthier coping strategies and regain control of their lives. Two common struggles people face are bipolar disorder and anxiety—both of which can be complicated further when substance use is involved. Exploring recovery options designed specifically for these conditions can open the door to long-term healing.

The Importance of Addressing Mental Health Early

Early recognition of mental health symptoms is critical. Too often, individuals dismiss mood swings, prolonged sadness, excessive worry, or fatigue as “just stress” or “a bad week.” However, these patterns can signal a deeper issue that requires professional support. Addressing mental health concerns at the onset not only improves outcomes but can also prevent the development of secondary challenges such as addiction, chronic stress, or physical health problems.

By taking proactive steps, individuals are more likely to develop resilience and maintain stability over time. Family members, friends, and colleagues also play an important role by offering encouragement and understanding instead of judgment or stigma.

Understanding Bipolar Disorder

Bipolar disorder is one of the most misunderstood mental health conditions. Characterized by extreme shifts in mood, energy, and activity levels, it goes far beyond the typical ups and downs that people experience in daily life. Those with bipolar disorder may experience manic or hypomanic episodes—periods of high energy, impulsivity, and elevated mood—followed by depressive episodes that bring sadness, hopelessness, or loss of interest in activities.

Because bipolar disorder exists on a spectrum, its symptoms vary greatly from person to person. This makes individualized care essential. Professional intervention, therapy, and medical management can significantly reduce the intensity and frequency of mood episodes, allowing individuals to lead fulfilling and balanced lives.

For those seeking guidance, comprehensive Bipolar Disorder Treatment programs provide structured support that combines psychotherapy, medication management, and lifestyle strategies to stabilize mood patterns. These programs focus on helping individuals better understand their triggers, strengthen coping mechanisms, and create long-term wellness plans.

The Overlap Between Mental Health and Substance Use

Mental health conditions often coexist with substance use disorders. This dual challenge, known as co-occurring disorders, can complicate both diagnosis and treatment. For example, individuals with bipolar disorder may use drugs or alcohol during manic episodes to maintain their energy or during depressive episodes to numb emotional pain. Similarly, those with anxiety might turn to substances as a form of temporary relief, leading to dependency over time.

The presence of co-occurring disorders makes it critical to find treatment centers that specialize in dual diagnosis. Traditional approaches that treat mental health and substance use separately may fail to address the underlying causes of each condition, resulting in relapse or incomplete recovery. Integrated treatment programs, on the other hand, provide a holistic approach that tackles both issues simultaneously, improving long-term outcomes.

Anxiety and Its Connection to Addiction

Anxiety disorders are among the most common mental health conditions worldwide. They can manifest as generalized anxiety, panic attacks, social anxiety, or phobias. For many, constant worry and fear interfere with work performance, social interactions, and even physical health.

When anxiety is left untreated, individuals often look for ways to escape their symptoms. Unfortunately, this can lead to reliance on alcohol, prescription medications, or illicit substances. While these may provide short-term relief, they create long-term consequences and increase the risk of developing addiction.

To break this cycle, specialized anxiety and addiction treatment programs are designed to address both issues together. These programs typically combine evidence-based therapies such as cognitive-behavioural therapy (CBT), mindfulness practices, and medical support to help individuals identify the root causes of their anxiety while also treating their substance use.

(image: Sydney Rae: Unsplash)

Building a Strong Support System

Professional treatment is only one piece of the recovery puzzle. Having a strong support network can make a tremendous difference in maintaining long-term wellness. Family therapy, peer support groups, and community-based programs help individuals stay accountable while fostering connections that reduce isolation.

Loved ones can also benefit from education and counseling, as understanding mental health conditions makes it easier to provide the right kind of support. Encouraging open conversations about mental health challenges helps break down stigma and creates an environment where healing is possible.

Healthy Lifestyle and Daily Habits

Lifestyle changes play a critical role in managing conditions like bipolar disorder and anxiety. Regular exercise, balanced nutrition, adequate sleep, and mindfulness practices can all reduce symptom severity. For example, yoga and meditation help regulate stress, while consistent sleep patterns can stabilize mood swings.

Journaling, creative activities, and spending time in nature are additional strategies that promote mental clarity and emotional balance. While these habits may not replace professional care, they work in tandem with treatment to strengthen resilience.

Long-Term Recovery and Hope

Recovery is not a one-time event—it’s an ongoing process that requires commitment, patience, and self-compassion. Relapses or setbacks may occur, but they don’t mean failure. Instead, they can serve as opportunities to re-evaluate strategies and adjust treatment plans.

The growing availability of specialized programs for conditions like bipolar disorder and anxiety shows that no one has to face these challenges alone. With proper care, individuals can achieve stability, rebuild relationships, and pursue meaningful goals.

Final Thoughts

Mental health conditions such as bipolar disorder and anxiety can feel overwhelming, especially when compounded by substance use. However, effective treatment and recovery programs provide hope and healing. By seeking out resources tailored to specific needs, individuals can find balance and create a foundation for lasting well-being. It is important to be lead by a psychiatrist about medication and treatment when someone also has substance abuse.

No matter how challenging the journey may seem, recovery is always possible. Support, understanding, and professional guidance are the keys to moving forward and embracing a healthier, more fulfilling future.

This blog contains sponsored links.

Healing The Mind And Body Through Supportive Recovery Practices by Isla Salt

~ Eleanor Segall ~ Leave a comment

(image: Yannic Laderach, Unsplash)

Recovery from addiction is a deeply personal and often challenging journey. Each individual faces unique struggles, yet a common thread binds everyone together—the need for healing that nurtures both the body and the mind. Traditional treatments like medical detox and counselling are essential, but recovery extends beyond them. To truly sustain sobriety, many people benefit from incorporating supportive practices that promote physical wellness, emotional balance, and meaningful social connections.

Holistic recovery approaches focus on treating the whole person rather than just the symptoms of substance use disorder. This means addressing the emotional, mental, physical, and even spiritual aspects of health. Within this framework, two practices stand out for their effectiveness and accessibility: yoga as a healing tool and group therapy as a platform for connection and accountability. Together, these methods create a powerful balance, helping individuals not only manage cravings and triggers but also build resilience and long-term stability.

Understanding the Need for Holistic Healing

Addiction impacts far more than just the body. While substances can cause direct harm to organs and brain function, the cycle of dependency often disrupts emotional health and weakens relationships. Recovery programs that focus exclusively on physical detoxification may overlook the importance of mental clarity, emotional regulation, and social support—elements that are equally important in building a healthy life.

Supportive recovery practices go hand in hand with evidence-based therapies to address these needs. By combining structured treatments with holistic methods, people in recovery gain tools to manage stress, regulate emotions, and connect with others who understand their struggles. This integration often leads to improved outcomes and a reduced risk of relapse.

Yoga as a Pathway to Recovery

One of the most effective practices in holistic recovery is yoga for addiction recovery. Yoga provides more than just physical exercise; it is a discipline that strengthens the body, calms the mind, and fosters inner awareness. For people in recovery, yoga offers a constructive way to process emotions, cope with stress, and rebuild confidence.The benefits of yoga extend into multiple dimensions of healing:

  • Physical strength and resilience: Addiction often leaves the body weakened. Yoga helps restore energy, balance, and flexibility, giving individuals a sense of vitality.
  • Mental clarity: Breathwork and meditation in yoga reduce anxiety and improve focus, making it easier to navigate triggers and cravings.
  • Emotional regulation: Yoga encourages mindfulness, helping individuals respond to stress rather than react impulsively.
  • Spiritual connection: For many, yoga fosters a sense of purpose and inner peace, providing a meaningful counterbalance to past struggles.

Practicing yoga in recovery also creates structure and routine, both of which are essential for maintaining sobriety. Whether practiced individually or in a group setting, yoga can become a safe space to reconnect with oneself and rediscover a healthier way of living.

(image: Unsplash: Helena Lopes)

The Role of Community in Recovery

While practices like yoga are powerful for personal healing, recovery is not meant to be a solitary process. Addiction thrives in isolation, and overcoming it requires connection, support, and accountability. This is where community-based approaches such as group therapy play a vital role.

Human beings are social by nature, and support networks are key to emotional resilience. In group settings, individuals can share their stories, listen to others, and gain reassurance that they are not alone in their struggles. This shared experience often reduces shame and fosters empathy, which are critical for long-term healing.

Group Therapy as a Cornerstone of Support

Group therapy for substance abuse provides a safe and structured environment where individuals can open up about their experiences. Guided by a trained therapist, group sessions encourage honesty, accountability, and peer support. Unlike individual therapy, which focuses on one person’s journey, group therapy highlights the power of collective healing. Key benefits of group therapy include:

  • Shared understanding: Listening to others with similar struggles helps normalize feelings and experiences.
  • Accountability: Members often motivate each other to stay on track and celebrate progress.
  • Skill-building: Sessions may teach coping strategies, communication skills, and relapse prevention tools.
  • Hope and inspiration: Seeing others succeed in recovery can inspire confidence and determination.

Group therapy also helps individuals rebuild social skills that may have eroded during addiction. By practicing healthy communication and learning to trust again, participants strengthen the foundations of meaningful relationships outside the therapy room.

Balancing Individual and Collective Healing

The combination of yoga and group therapy illustrates how both individual and collective healing practices can work hand in hand. Yoga allows individuals to reconnect with themselves, build strength, and find calm in the face of challenges. Group therapy provides the encouragement and accountability that comes from shared experiences. Together, these practices address both the internal and external dimensions of recovery.

For many, the integration of body-focused and community-based approaches creates a balanced recovery journey. It ensures that healing is not only about overcoming physical dependence but also about cultivating emotional stability and social connection.

The Long-Term Impact of Supportive Practices

Recovery is not a short-term process—it is a lifelong commitment. Supportive practices like yoga and group therapy provide tools that individuals can carry with them long after formal treatment has ended. These practices foster resilience, helping individuals manage stress, cope with setbacks, and continue growing on their path to wellness.

Some people incorporate yoga as part of their daily routine, using it as a grounding practice. Others rely on ongoing group sessions or peer support communities to maintain accountability. The beauty of supportive recovery practices is their adaptability—they can evolve with a person’s needs and provide consistent strength throughout life.

Creating a Sustainable Recovery Lifestyle

The journey to sobriety is about much more than simply avoiding substances. It is about creating a lifestyle that supports health, purpose, and connection. A sustainable recovery lifestyle often includes:

  • Regular physical activity, such as yoga or other mindful exercises.
  • Participation in therapy or peer support groups.
  • Healthy nutrition and sleep habits.
  • Engagement in meaningful work, hobbies, or service.
  • Building strong, supportive relationships.

When individuals embrace both holistic and therapeutic practices, they are better equipped to live fulfilling lives beyond addiction.

Final Thoughts

Healing from addiction requires more than detoxification or medication—it requires a comprehensive approach that nurtures the mind, body, and spirit. Practices like yoga provide personal healing and inner balance, while group therapy fosters community, accountability, and shared growth. Together, they create a powerful foundation for lasting recovery.

By embracing supportive recovery practices, individuals not only overcome addiction but also rediscover the strength, resilience, and joy needed to build a healthier and more purposeful life.

This blog contains sponsored links.

World Suicide Prevention Day Webinar with Bipolar UK

~ Eleanor Segall ~ Leave a comment

Today is World Suicide Prevention Day.

A year or two ago, I recorded this webinar with Bipolar UK talking about our family story (mine and my Dads) with bipolar disorder, suicidal ideation, depression and both of us finding recovery.

Suicide is a terrible but common outcome of bipolar and acute mental health episodes. I also know what it is like to lose a loved one to suicide and mental illness and the pain that brings.

I share this webinar today to raise awareness, but also to encourage people to go to their GP/psychiatrist/ family/ spouse and talk, if safe, about what is going on for you.

Watch here, with care, trigger warning : discusses bipolar episodes, suicidal ideation

In this webinar, Bipolar UK CEO Simon Kitchen shares the findings of the Bipolar Commission on the critical link between bipolar and suicide. He is joined by Ashley Brice, an experienced crisis negotiator with the British police specialising in suicide prevention, and Eleanor Mandelstam, author and freelance writer who lives with bipolar. Together, they explore the risk factors, warning signs, and practical strategies to prevent suicide, offering crucial insight for anyone living with bipolar, supporting someone with bipolar, or wanting to better understand how bipolar impacts mental health and suicide risk.

Eleanor x

Maaglei Nefesh Mental Health Fundraising Campaign for Jewish New Year

~ Eleanor Segall ~ Leave a comment

I am honoured to be an Ambassador for Maaglei Nefesh מעגלי נפש with Rav Yoni Rosensweig, an organisation that is close to my heart. In recent years, it has provided support to those who are struggling with mental illness, yet still wish to find a way to live their life in accordance with Halacha (Jewish Law) to the best of their abilities. Maaglei Nefesh saves lives, helping people with bipolar disorder, depression, anxiety, OCD, PTSD, eating disorders, schizophrenia, psychosis and many kinds of mental illness. Maaglei Nefesh does groundbreaking work globally and has been at the forefront while helping to break stigmas and silence that can surround those suffering. The organisation contributes to literally saving lives, as well as vastly improving the quality of life for many.

This Rosh Hashana, please partner with me if you can to help ensure that Maaglei Nefesh can continue to provide such important assistance to all who request it. During this campaign any sum you donate will be matched so that your impact and the positive effect your donation has will be doubled.

You can donate whatever you can afford to my page here: https://causematch.com/mnefesh/eleanormandelstam

Thank you so much for supporting this important cause. May we all be blessed with a sweet, happy, peaceful and secure new year.

Love, Eleanor

Nutrition, Sleep And Mindset – The Answer to a Magnificent Menopause by Author Alison Bladh

~ Eleanor Segall ~ Leave a comment

(image: Alison Bladh/ Chocolate PR)

An award winning nutritionist and beauty therapist who’s helped hundreds of women globally to navigate menopause with wellness in mind is celebrating having climbed the Amazon book charts to become a No.1 Bestselling author, outperforming the likes of Davina McCall, Lisa Snowdon and Dr Louise Newson, with new Menopause manual –‘Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great’ 

Alison Bladh, 56, who is also a clinical supervisor for Nutritional Therapy at the University of West London, splits her time between the UK and Sweden was excited to see the book reach the top 30 bestselling books overall on Amazon Sweden across all genres including fiction and non-fiction, one of the only health titles to break the coveted Top 50, highlighting the demand for evidence-based, practical menopause support.

Offering women over 40 a no nonsense guide to thriving through perimenopause, menopause and beyond with or without Hormone Replacement Therapy, this straight-talking manual is already being praised as “a breath of fresh air in the menopause space”, and described as “like having a wise best friend, nutritionist and beauty therapist rolled into one.” 

Sharing practical guides, check lists and real women’s stories alongside clinical research and scientific studies, Alison’s mission is simple –  to help women over 40 take back control of their bodies, rediscover their energy, and feel confident and empowered in their skin again, after researching menopause became a passion of hers, having witnessed her mother suffer in silence  at a time when the topic was taboo. 

“Menopause, though more openly discussed in some countries today, is still stigmatised as something negative”, she said. “Growing up in a strict British household, I remember watching my mother and the women around her, all navigating perimenopause, suffering through what was then simply referred to as “The Change”. Nobody talked about it. It was shrouded in silences, misconceptions and misinformation.”

“While things are improving slowly in some parts of the world, this isn’t the case everywhere and there’s still a lot of work to be done. Women deserve knowledge, support and care during this natural stage of life. Menopause isn’t about fading into the background or becoming less relevant. It’s about stepping into a new kind of power, one where experience, wisdom and purpose shape the next chapter of our lives in ways that extend far beyond motherhood.”

The book tackles common challenges, everything from fatigue, brain fog and weight gain to confidence, skincare and mindset, helping women feel vibrant and in control at every stage of life. The tone is supportive and straight talking, cutting through confusing advice and adresses “menowashing” to deliver clear, evidence based solutions that work.

“Menopause is not something to ‘get through’ it is a wake up call to start putting yourself first” she says. “You deserve to feel in control, strong and beautiful and this starts with understanding your body and taking small yet powerful steps each day”.

“Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great”  will resonate with any woman who has ever stood in front of the mirror wondering where she went and is now ready to find her again”, she added.

(image: Alison Bladh/ Chocolate PR)

Here she shares 5 practical tips from the book to help women start feeling better today:

Alison’s Top Tips for ‘Thriving, Not Just Surviving’

1. Follow the 90/10 Rule
Healthy eating doesn’t have to mean restriction or perfection. The 90/10 rule is about nourishing your body with supportive foods 90% of the time  like protein, healthy fats, fibre, leafy greens and slow-release carbs  while still leaving room for 10% of the treats that make life enjoyable. Whether it’s a slice of cake with friends or a glass of wine on a special occasion, this balanced approach helps women stay consistent without guilt. It’s realistic, sustainable and removes the all-or-nothing mindset that often leads to frustration. Eating well should be empowering, not punishing.

2. Start the Day with Protein, Not Caffeine
Reaching for a coffee first thing in the morning might feel like second nature, but it can actually spike your cortisol and send your blood sugar on a rollercoaster. Instead, start your day with 20–30 grams of protein to support hormone balance, energy, focus and mood. A protein-rich breakfast  such as eggs, Greek yoghurt, tofu scramble or a protein smoothie helps stabilise your blood sugar, reduces mid-morning crashes, and keeps cravings at bay. This small shift can make a big difference to how you feel all day long.

3. Keep a Cooling Toolkit in Your Bag
Hot flushes and sudden temperature spikes can be distressing, especially in public. That’s why I always recommend keeping a “cooling toolkit” with you. This might include a peppermint facial mist, a mini hand fan, cooling wipes, or essential oil rollers (peppermint or lavender work well). Having something to soothe and cool you down helps you manage symptoms discreetly and confidently. It’s a small act of self-care that reinforces one important truth: you are not powerless, you are prepared.

4. Digital Declutter for Hormonal Health
Our devices might keep us connected, but they can also wreak havoc on our hormones. Constant notifications, social media scrolling and screen time raise cortisol levels, interfere with melatonin production and contribute to stress and poor sleep, all of which worsen menopausal symptoms. A daily digital break, even just 20–30 minutes, can calm the nervous system, ease anxiety, and support better emotional balance. Turn off the noise, step away from the screen, and reclaim some stillness. It’s one of the simplest ways to feel more grounded.

5. Swap Wine O’Clock for Magnesium Time
It’s tempting to unwind with a glass of wine at the end of a long day but alcohol can disrupt sleep, trigger hot flushes and make anxiety worse. Instead, create a relaxing evening ritual with magnesium. A warm magnesium-rich drink or a magnesium supplement can help soothe your nervous system, relax tense muscles and prepare your body for restful sleep. It’s a healthier wind-down option that supports hormonal balance and helps you wake up feeling restored instead of groggy. You’re still prioritising yourself just without the hormonal backlash.

For more tips see  https://www.alisonbladh.com/book

Expert Advice On Bipolar And Staying Well During The Summer With Bipolar UK

~ Eleanor Segall ~ 3 Comments

(image: Angelo Pantazis, Unsplash)

More than one million people (including myself) are living with bipolar in the UK and, despite the summer meaning excitement and positivity for most, for many living with bipolar this is not always the case.

Common challenges in summer can impact people living with the condition- including high temperatures which can interfere with certain medications (including Lithium and anti psychotics or anti depressants), the longer daylight hours which can disrupt mood stability, and travelling which can sometimes trigger symptoms.

There are ways to manage seasonal challenges, and Bipolar UK is now sharing its top tips to help people navigate the summer months!

Top tips for navigating the next few summer months if you have bipolar from Bipolar UK:

  1. Sleep

Maintaining a regular sleep routine is an important way to support mood stability. Lighter nights can make it more difficult to switch off and wind down; and early sunrises can cause disruptions to sleep. Blackout curtains or an eye mask might help.

  1. Heat

Hot weather can affect both physical and mental wellbeing. Certain medications used to treat bipolar can make it harder for the body to regulate its own temperature, leading to overheating. Staying cool, drinking plenty of water and staying out of the sun during the hottest parts of the day can help reduce the risk of overheating and becoming dehydrated. Rest is important so communicate with friends and family about how you’re feeling and if you need to rearrange plans.

  1. Travel

Be mindful when travelling to different time zones. Jetlag can have an impact on bipolar symptoms. Try to make time to sleep and rest whilst on the plane and when you arrive so you can acclimatise. Set a reminder on your phone of when you need to take your medication so you can stick to your schedule. 

  1. Sensitivity

Some bipolar medications can increase sensitivity to sunlight so protecting your skin with a high factor suncream when outside is important, as well as seeking shade when possible. Continue to take your medication as prescribed but do speak to your medical professional if you have any concerns.

  1. Socialising

There are often more social activities during the summer, with people wanting to make the most of the better weather. If it all feels too much, learn to say “no” and preserve your energy. Pick and choose which activities you’d like to do, but don’t feel obliged to do them all.

  1. Routine

Longer days can lead to changes in routine which can trigger shifts in mood. Some people with bipolar feel their mood can shift more easily into hypomania and mania during the summer months, whereas others notice their mood dips into depression. Noticing the signs early and speaking to your mental health team, family or other support network can ensure you get help when you need it and potentially avoid a relapse.

(image: Link Hoang, Unsplash)

Bipolar UK offers support to anyone affected by bipolar with their free UK-wide services – peer support line, peer support groups and eCommunity – and resources, including their Could it be bipolar?  campaign and Mood Tracker app.