Category: Anxiety Disorder

The Digital Descent: Understanding the Connection Between Doomscrolling, Anxiety and Panic Attacks by Charles Watson

~ Eleanor Segall ~ 1 Comment

(image: Brian McGowan, Unsplash)

In 2024, there is a growing awareness of the effects associated with constantly consuming negative news, a behaviour commonly known as “doomscrolling.” Media and constant news updates often fuel this habit of seeking out distressing information. Sadly, this can have serious implications for both physical and mental health.

Recent conversations among health experts have shed light on the link between doomscrolling and the increase in Substance-Induced Anxiety Disorder (SIAD) as well as panic attacks. As someone who writes on mental health, I wanted to delve into this correlation, providing insights and practical tips to protect your health in a world that appears to be in a perpetual state of crisis.

What is the Meaning of Doomscrolling?

Doomscrolling involves the consumption of news. Consumers caught up in this cycle feel compelled always to follow disasters, political unrest, environmental crises, and other distressing events, resulting in prolonged exposure to negative media. Additionally, some may even engage in extended sessions of watching vertical, short-form videos without awareness of the passage of time.

We can admit staying informed is important. However, constant focus on distressing media can affect one’s well-being.

Psychological Effects of Doomscrolling

The brain is naturally inclined to react to threats with a fight-or-flight response—a survival instinct ingrained in our biology throughout history.

However, when the mind is activated by immediate non-physical threats, like distressing news, it can result in prolonged stress. This prolonged state of vigilance can heighten anxiety levels over time potentially leading to anxiety disorders and panic episodes.

However, why is it so addictive to watch distressing news? Well, engaging in doomscrolling triggers the activation of dopamine receptors, which provides short relief from anxiety, despite the eventual worsening of mood. 

What is more concerning is individuals often revert to doomscrolling in an attempt to alleviate their distress, perpetuating the cycle of negative emotions.

Link to Substance-Induced Anxiety Disorder

Substance-induced Anxiety Disorder (SIAD) begins to show its ugly face when symptoms of anxiety or panic stem directly from substance consumption, withdrawal, or exposure to substances. Common culprits include caffeine, alcohol, nicotine, and certain prescription drugs. 

People who engage in doomscrolling may resort to substances like alcohol or prescription drugs as a coping mechanism for the anxiety and stress triggered by the news they consume. This could establish a cycle where substance use provides relief from anxiety symptoms but later worsens them, possibly resulting in SIAD.

Real World Implications – Panic Attacks

Panic attacks are episodes of fear that may manifest as heart palpitations, sweating, trembling, etc.  Sometimes there is even an overwhelming sense of dread and fear of losing control. 

For those who are exposed to negative news, unfortunately their threshold for panic attacks may be lower. Substances used to manage this stress can further decrease this threshold, making panic attacks more frequent and intense.

(image: Mark Adriane, Unsplash)

Tips for Breaking This Habit

Breaking free from the cycle of doomscrolling requires effort and specific strategies. Here are some “practical?” steps you can follow;

1. Establish Strict Time Boundaries

Hold yourself to designated times during the day for checking the news and make a commitment to stick to these schedules. Utilizing apps restricting your access to websites or social media platforms can help you maintain this routine.

2. Customise Your Social Media Content

Take a role in curating your social media feeds by including uplifting content. Follow accounts that share stories or even your city media feeds to create a balanced experience alongside the inevitable negative news we all have to see.

3. Try Healthy Coping Mechanisms

It may be time to hit the gym. Or engage in activities such as yoga or jogging. Better yet, incorporate mindfulness techniques like meditation or diaphragmatic breathing. Finally, find a way to express yourself through creative endeavors like writing or painting.

4. Consider Professional Support

If needed, and if feelings of anxiety or panic become overwhelming, seek assistance. A health professional can always be beneficial. Therapists can offer personalized coping strategies tailored to meet your needs, as we are all different in what triggers our anxiety.

5. The Inevitable – Keeping in Touch

Even as a mental health writer, I can be better at this one. Having ties with friends and family can ease stress and worry. Interacting regularly can shift our focus away from the constant stream of negative news.

In the end, while staying informed is important, it’s also vital to strike a balance in how we consume news. Recognizing the signs of scrolling through distressing content and taking proactive measures to lessen its impact can help prevent the development of more severe anxiety issues and panic attacks. The world has changed, and mental health is important, so by being mindful and adopting coping strategies, we can safeguard our well-being during these challenging times (no matter where we are located.)

By being aware of how our media intake affects our health, we can navigate the age without falling prey to its negative aspects. Remember, it’s completely fine to unplug for the sake of your well-being.

Charles Watson is a freelance blogger.

Book Review: Emily Katy – ‘Girl Unmasked: How Uncovering Autism Saved My Life’.

~ Eleanor Segall ~ Leave a comment

(image: Emily Katy)

Trigger warning: discussion of self harm/suicide attempts.

I was so excited when I saw my online friend Emily Katy’s brand new book coming out! Emily was one of the first reviewers of my book Bring Me to Light and had taken photos of her reading it with her dog and some horses :). I followed her on social media and saw that she was writing her own memoir on what it was like to live as a teenager with undiagnosed autism and mental ill health. This review is not gifted or sponsored- I just wanted to read Emily’s story.

I want to congratulate Emily and her team as this week it has become a Sunday Times Bestseller which is an incredible feat for any author, especially for their first book!

Emily says,

“Far too many autistic people – women and girls especially – fly under the radar, unseen and unsupported. Many of us reach crisis point and only then (if we are lucky) do we find out that we are autistic. I hope this book can add to the collection of autistic voices demanding change in how autism is understood and recognised”.

I bought this book because I wanted to understand what it was like to live as someone with autism undiagnosed and how that affected Emily’s overall mental health, leading her to be sectioned on a psychiatric unit as her health deteriorated. Although autism is not a mental illness and many see the positives living with a neurodiverse brain, it does impact on mental health, especially when it is undiagnosed by a system not set up to understand it in women.

To the outside world, Emily , who is from the UK like me, looks like a typical girl, with a normal family, living an ordinary life. But inside, Emily does not feel typical, and the older she gets, the more she realises that she is different. As she finally discovers when she is 16, Emily is autistic.

Girl Unmasked is the extraordinary story of how she got there – and how she very nearly didn’t. Still only 21, Emily, writes with startling candour about the years leading up to her diagnosis. How books and imagination became her refuge as she sought to escape the increasing anxiety and unbearable stresses of school life; how her OCD almost destroyed her; how a system which did not understand autism let her down; and how she came so close to the edge that she and her family thought she would never survive. We see how family and friends became her lifeline and how, post-diagnosis, Emily came to understand her authentic self and begin to turn her life around, eventually becoming a mental health nurse with a desire to help others where she herself had once been failed.

(image: Emily Katy)

Emily bravely navigates how being undiagnosed with her autism led to her struggling with OCD, anxiety, self harm and depression -which led to suicide attempts. Thankfully, once Emily was able to get a proper diagnosis of all her symptoms that felt right for her (autism and OCD), she found herself able to recover from her depression. In the book, Emily also discusses ways to help you if you are self harming or feeling suicidal. She talks about how being on a psychiatric unit was extremely distressing and as someone with autism, she found that things like loud noises, unpredictability, lack of normal routine or a schedule and new people coming, were just some of the things she struggled with. While at the unit, Emily was also misdiagnosed as having a personality disorder, as well as an anxiety disorder.

It is clear from reading this important book, that Emily feels one of the reasons she was misdiagnosed was because she was a girl. Autistic females tend to fly under the radar for longer due to assessment methods being developed for males, masking to try to fit in with others socially and their special interests being more socially accepted. As someone with bipolar, I have often been called ’emotional’ or ‘drama queen’ and Emily mentions these labels were given to her and other women with autism too. I found reading the lists of autism myths and facts really helpful to further my understanding.

What stands out to me in Girl Unmasked is Emily Katy’s courage. Not just in telling her own story of the perils of living with undiagnosed autism and how it impacted her mental health, but the fact that after surviving multiple self harm and suicide attempts and being sectioned on a psychiatric unit, she has now become a mental health nurse at just 21 (and now bestselling author) to help others. Emily has managed to move forward with her life and achieve huge things, despite living with the trauma she has faced and she has amazing friends and family too, who are there to support her.

I loved this book and read it in 2 days. Girl Unmasked is not an easy read – it is a meaningful, powerful real story of someone’s life. Please do read with care as it discusses mental health themes alongside autism. On the front of Emily’s book is a rainbow and to me that symbolises the hope with which she lives her life and is now bringing to others.

Girl Unmasked: How Uncovering My Autism Saved My Life is out now, published with Monoray.

Emily Katy, 21, lived as an undiagnosed autistic girl for nearly seventeen years. After completing her degree in 2022, she qualified as a mental health nurse. She has a large, highly engaged following on social media: @ItsEmilyKaty X (formerly Twitter) 68.4k followers, 21k Instagram followers and a blog www.authenticallyemily.uk, where she talks about autism and mental health. Emily is a Trustee of the charity ‘The Autistic Girls Network’


5 Potent Paths for Prolonged Pain: Where to Turn When Life Feels Overbearing by Meghan Belnap

~ Eleanor Segall ~ Leave a comment

(image: free image)

Few trials in life are as demanding or relentless as those rooted in chronic physical pain or emotional trauma. For the young adult grappling with long-term afflictions, navigating through daily life can feel like traversing a battlefield with no map and an unreliable compass. 

Seeking Solace in Shared Stories 

When the weight of your struggle seems too heavy to bear, one of the most powerful avenues toward comfort and understanding is through storytelling and shared experiences. Whether you’re dealing with the debilitating effects of chronic illness, the fallout from trauma, or a blend of both, realizing you’re not alone can be profoundly liberating. 

Joining Support Groups 

Surrounding yourself with peers who understand firsthand the turmoil you face can provide a unique and invaluable support system. Consider reaching out to local or online support groups focused on your specific condition or trauma type. Here, you can share your story, glean insights from others’ journeys, and forge connections that transcend your individual pain. When you open up to a circle of understanding listeners, you’ll find that there is collective strength in solidarity. 

Creating Community 

Online forums and social media groups can serve as modern-day campfires, where you can find solidarity and support among those with similar struggles. From these virtual communities, real friendships and mentorships can blossom, creating a network that uplifts and sustains, even on the darkest of days. 

The Healing Art of Expression 

When words fail us, sometimes the canvas, the page, or the stage can amplify our voices. The creative process—whether through visual arts, music, writing, or performance—can be an outlet for the unspoken struggle within us. Engaging in art as a form of therapy not only provides an escape; it can also catalyse healing on a deeper, psychological level. Be careful though!

Exploring Therapy Through Art 

Art therapy, a form of psychotherapy that utilises creative means to express and process emotions, can be particularly powerful for young adults navigating complex internal landscapes. In a safe and guided environment, you can use artistic mediums to explore memories, release pent-up feelings, and discover new perspectives on your pain. 

Finding a Creative Community 

Being part of a creative community can cultivate a shared language around your pain that transcends traditional dialogue. Whether you join a local writers’ group, painting class, or theater troupe, immersing yourself in art alongside others can provide catharsis, camaraderie, and a fresh lens through which to comprehend and cope with your experiences. 

Professional Partners in Your Personal Battle 

With a struggle as intricate and unyielding as chronic pain or emotional trauma, it’s often necessary to call upon specialized professionals who can provide the knowledge and guidance you need to manage and, ideally, overcome your challenges. 

Therapy and Counselling 

The benefits of therapy and counselling for chronic pain and emotional trauma are well-documented. Contacting a skilled therapy center or counselling office can equip you with tools to address the cognitive and emotional aspects of your condition. Cognitive-behavioural therapy, in particular, has shown efficacy in helping individuals reframe their experiences and manage their pain more effectively. 

Seeking Medical Specialists 

Chronic pain often requires a multidisciplinary approach. Connecting with pain management specialists, physical therapists, or holistic health practitioners can lead to innovative treatments and strategies for maintaining your well-being. For those contending with trauma, seeking out psychiatrists, psychologists, or trauma-focused therapists can pave the way toward understanding and healing deep psychological wounds. 

Navigating Life With a Compassionate Guide 

The path to healing and resilience from long-term afflictions is rarely a straight line. Sometimes, having a life coach or mentor—a compassionate and knowledgeable guide—can help you chart a course that aligns with your personal goals and values. 

Life Coaches 

Life coaches work with clients to identify areas of dissatisfaction, set goals, and make strategic plans to achieve those objectives. While a therapist may look into your past to heal emotional wounds, a life coach can help you focus on the present and future, encouraging you to move forward with intention and purpose, despite your struggles. 

The Power of Mentorship 

Mentors, too, can be instrumental in guiding young adults through the labyrinth of chronic pain and trauma. Whether personal or professional, a mentor can offer support, share wisdom, and act as a role model for resilience. A mentor’s insight and perspective can prove invaluable as you learn to not just survive, but thrive, despite the weight you carry. 

Fortifying Your Internal and External Network 

In your darkest moments, it’s crucial to know that there are sources of strength—both internal and external—to which you can turn. These can be practices that you cultivate within, or connections you foster without, that fortify you against the relentlessness of your pain. 

The Power of Daily Practices 

Mindfulness, meditation, yoga, and relaxation techniques can serve as anchors in the storm of chronic pain or trauma. These practices help you tune into your body-mind connection, fostering a sense of control and calm that is often elusive. Establishing a consistent routine of these activities can help reduce stress, manage pain, and improve your overall quality of life. 

Building Resilient Relationships 

Cultivating healthy and supportive relationships can significantly bolster your resilience in the face of chronic pain or trauma. Whether it’s family, close friends, romantic partners, or even pets, the unconditional support and love found in strong relationships can act as a wellspring of hope and comfort. Nurturing these connections—through open communication, empathy, and mutual aid—can create a network of resources that sustain you through even the most challenging times. 

Finding your way through the intricate labyrinth of chronic pain and emotional trauma as a young adult can be daunting, but it’s not a lonely path. By reaching out to these potent sources of support and understanding, you can begin to unravel the complexities of your experiences and piece together a map that leads to a life defined not by your pain, but by your resilience and triumph. 

This article is by Meghan Belnap, freelance writer.

New Children’s Picture Book Announcement and 8 Year Blog Anniversary

~ Eleanor Segall ~ 8 Comments

(image: Good Housekeeping)

Hi everyone,

I have been quite quiet on here for a while but in the background, I have been working on my NEW self-published children’s picture book. I can exclusively tell you it is called ‘Arabella and the Worry Cloud‘ and will be illustrated by acclaimed artist (and good friend) Shelley Levy.

Here is our journey with Arabella…

In 2019, shortly after my book Bring me to Light was published, I wrote a short story that came into my mind about a little girl called Arabella (aged around 6/7) who had anxiety about lots of things in her life- her homework, her cat dying for example. Arabella is followed around by the Worry Cloud, a cloud who represents all her negative thoughts and worries, who threatens to rain on her. Can Arabella learn how to be ready for the Worry Cloud and replace him with positive and happy thoughts?

As a little girl, I struggled with anxiety. Some of my earliest memories are of being sick in the school lunch room aged 4 every day because I had bad separation anxiety and didn’t want to be around the bigger children. When I was about 7, I was also bullied at school and Sunday school (I was a very sensitive child) and this caused me to panic and not want to attend Sunday school so I was home schooled for a bit. I always have been a worrier. Then aged 15, anxiety reared its head again and I was diagnosed with bipolar as part of a depressive episode. I have lived with worry and anxiety most of my life…and I was born in the 80s and grew up in the 90s, where it was less understood. Though my family were amazing at supporting me.

My aim through writing Arabella is to help children to process their feelings and emotions around anxiety and to help them feel less alone. I hope that this book can be used in classrooms and therapy clinics to help children struggling with anxiety. It is for 5-7 year olds and explains Arabella’s journey with anxiety through the metaphor of finding the light in the dark storm.

The illustrator of Arabella and the Worry Cloud is my good friend, Shelley Levy. Shelley is an incredible artist and she has drawn the illustrations on her Ipad, using software. My vision to Shelley was to use old fashioned illustration, while making it contemporary and she has truly delivered and brought my characters to life. We can’t wait to show you the finished book once it has been formatted and printed and ready for sale! I am self publishing as I had sent it to various publishers including Welbeck and Pan Macmillan but for various reasons, they couldn’t publish it. However, I truly believe in the story and luckily so do others too 🙂

The sign

I knew Shelley was the right person to illustrate my book (she had given us a painting a a wedding gift) and was so thrilled she has come on board. I asked the Universe for a sign. Shelley is a friend of my dad Mike and they had gone to the theatre. At this time, I had put feelers out to Shelley, that I would like her to illustrate the book. A group of school children were sitting in front of them. They asked one of the girls their name and the girl said ‘Arabella‘. I got tingles hearing this as I had asked for a sign and had already written the title of the book (and Shelley was there)! Also, my late Grandpa Harry kept saying before he passed away in 2021, that I should write a children’s book and be the next Enid Blyton (I wish!).

8 Year Blog Anniversary

As well as this exciting project, this blog turned 8 years old on the 1st March and I just want to thank all of you for sticking with me for this long and to every single writer who has written for Be Ur Own Light this year March 23-24. Too many to list all of you but we have covered so many mental health topics and I’m so proud of all we continue to achieve together, to spread important high quality content about mental health.

There will be more about Arabella and the Worry Cloud coming soon, including images- we hope to sell it on Amazon!

Thanks for all the love and ongoing support,

Eleanor

x

5 Ways How Working Remotely Can Benefit Your Mental Health by Breanna Howell

~ Eleanor Segall ~ 2 Comments

(image: Kornel Mahl, Unsplash)

People are embracing working remotely; even tech companies are allowing their employees to decide whether they want to work from home indefinitely. There are several advantages of working remotely compared to working in offices, in person, but most importantly, remote work is valuable to your mental health. Here are five ways that working remotely can benefit your mental health.

1.   Flexibility and Work-Life Balance

When focusing on work, other aspects of life often end up neglected unless you have a healthy work-life balance. To be content and excited about work, employees also need leisure time to connect with their loved ones and pursue other talents and interests. Based on the time constraints, this becomes challenging with in-person work. Luckily, it is easier to find a balance when working from home; there is more time with family, and with proper management, more leisure time to pursue other interests.

If working conditions are more flexible, staff can find a healthy and effective work-life balance. Being able to work while still having a personal and social life makes them happier and improves their mental health. That is why more and more companies opt for time and attendance solutions to help their employees have a better work-life balance.

2.   Reduced Commute Stress

The daily commute is the least favourite part of a job for employees. Whether private or public transport, a lot of time is spent on the roads and you have to deal with traffic and overcrowding as everyone is in a hurry to get to their workplace. Thanks to remote work, you don’t have to worry about waking up early to beat traffic; simply prepare and start your day. You even have more time to establish an effective morning routine.

Commuting daily can take a toll on you, making you anxious and increasing your stress. You have to wake up early every day and deal with other people rushing to get to work on time. Working from home gives you a reprieve, allowing you to rest, have a good night’s sleep, and avoid traffic and congestion, which is a win for your mental health.

3.   Customisable Work Environment

With the traditional work setup, you get a designated space at the office, work with the same people, and have the same routine daily. You can also get interrupted by colleagues or have managers looking over your shoulders. The monotony and lack of freedom can negatively affect your outlook on life, sometimes even making you indifferent towards your job. Imagine working in your living room, your favourite cafe, or on the seafront. Being able to customise your space makes remote work exciting because it is not predictable; you can finally look forward to the day.

The power to control where and when you work makes you more productive because you are more relaxed and excited about your day. You can customise your workspace however you want, and that makes you happy and fulfilled, which is recommended for your mental health.

4.   Increased Autonomy

One of the advantages of working from home is that the staff gets the freedom to structure their day. Everyone knows what works best for them and can easily decide when and where they are more productive. Instead of a strict and stressful routine, you get the flexibility to choose, which has a massive positive impact on your work and overall well-being.

Autonomy allows you to prioritise the important while scheduling other activities that matter to you. Having control gives you peace of mind, calms you down, and makes you more productive, positively impacting your mental health.

5.   Opportunities For Healthier Habits

Between the daily commutes and extended office hours, there is little or no time for exercising, cooking, and eating healthy meals. Establishing a morning exercise routine becomes challenging, and many rely on calorie-rich snacks to help get them through the day. Fortunately, working from home gives you enough time to work out, cook proper meals, and develop healthier habits.

Eating healthy and exercising have a positive and lasting impact on your mental health. Being healthier can (along with other medical treatments) help issues like depression, ADHD, anxiety, memory loss, insomnia, and other illnesses that affect your productivity.

Conclusion

High stress levels are common in the workplace. There is quite a lot to deal with, from hectic daily commutes to strict schedules and a lack of time to pursue other interests and connect with loved ones. Before all these take a toll on your mental health, it is crucial to consider working from home. This way, you don’t have to worry about commuting, and you can customise your work environment and lead a healthy, happy life.

Breanna Howell is the public relations specialist at Claremont Diamonds living her dream of promoting positive public awareness of the company. As a freelance blogger and mom of two millennials, she’s also passionate about providing inspiration and support to everyone on their journey to a fantastic marriage.

This article contains a non sponsored link.

Creating A Calm Bedroom with SIMBA Hybrid Duvet (Gifted Review)

~ Eleanor Segall ~ 2 Comments

(image: SIMBA)

Whether you struggle with your mental health or not, one way you can boost overall wellbeing, is to create a peaceful, calm bedroom environment. As well as keeping your room relaxed, tidy, clean and restful, you will want to look at your bed and bedding. This can all help to aid better sleep quality!

The team at SIMBA bedding and mattresses, gifted me one of their duvets to try, the Hybrid duvet. This luxurious 10.5 Tog duvet is suitable for year-round use. The Simba Renew Bio™ fill ensures wonderful, down-like softness and warmth, as well as superb breathability for a non-clammy feel; the fresh, cotton outer features their Stratos® temperature control tech to help dissipate excess heat. Perfect for me as I can get really warm at night and really good for the spring/ summer season! It felt super cosy and soft, and I had a great nights sleep.

Experts and SIMBA believe that when a bedroom has good feng shui, the nervous system can relax and we enter a place of safety, which helps promote a better night’s rest. Sleep hygiene and sleeping environment play a significant role in the quality of sleep we get at night.

They say,

‘Your bed is one of the most important pieces of furniture in your home with respect to your feng shui.  When you’re sleeping, you’re classified as being in a passive yin state – and therefore more receptive to the vibrations around you. The bed is also the most private place in your home. It absorbs your qi and represents you.

We think we can help with that. Simba’s premium Bed Range allows you to create your ideal bed and choose all the specific features you need. with flexible under bed storage options, in single, double, king and super king. With 500 possible combinations, you can truly get the right look, colour, finish, storage and size for your space, and still have a bed that is unique to you.’

(image: Unsplash: By Matter, Made Better)

I love to have bedding that feels dreamy, induces calm and promotes a zen-like atmosphere. I feel so lucky to have tried my SIMBA duvet and know it will become a staple in my bedroom. As I struggle with anxiety, its so important that my bedroom is a place of calm and quiet, to help promote positive wellbeing. Good sleep often can mean good mental health and I can’t wait to curl up each night!

I was gifted a SIMBA duvet, in return for an honest review. This article contains non-sponsored links.

The Kind Mind Method: A Book and Philosophy by Alexander Walton

~ Eleanor Segall ~ Leave a comment

(image: Alexander Walton)

In 2015, Alexander Walton had an idea. It was an emotional short story that he wrote, then placed in brightly coloured envelopes and randomly distributed across the city he lived in. Each one also contained a small gift: a symbol of hope. He called this project Find My Story and through the support and kindness of others, it expanded across the globe.

Over the next five years there were three stories in total. Hundreds of volunteers. Thousands of envelopes. And an avalanche of profound and moving responses from people who had found one of these envelopes, and had the curiosity to open it.

This experience was the inspiration for The Kind Mind Method and ultimately changed the author’s life in ways he never could have expected. He continues to advocate kindness and positivity through his books and ongoing projects.

(image: Alexander Walton)

For years, scientific studies have continuously demonstrated a clear link between kindness and mental wellbeing. Throughout that time, there has never been any unified mechanism to harness this power. Until now.

Do you feel as if you are stuck inside your own head? Does worry stop you engaging with the wider world? Do you sometimes feel helpless to stop negative thoughts? The Kind Mind Method is a simple thought process that will allow you to embrace a positive mindset in everything you do. It will change you in ways you never could have imagined and snap you into the moment like nothing else you have tried.

Built upon proven scientific principles and leveraging the power of kindness, Alexander Walton will explain how you can benefit from this profound change. Through clear steps and real-world examples, he will guide you through its adoption and ongoing usage. Along the way, he will examine how this approach provides you with a true alternative thought that you will actively want to pursue. And by the end of this book, you will understand how it can offer a structured mechanism to deal with any situation, and watch as you seamlessly embrace a different thought. A better thought. A kinder thought.

Here were just some responses to the Find my Story envelopes:

  • Found your story and you have no idea at what time it entered my life and the impact it had.”
  • “It is impossible to describe how this story made me feel…I will keep this gift on me until I feel I need to pass it on myself.”
  • “THANK YOU for writing your story, and sending that message of hope out into the world. I needed it so badly and I’ve kept the gift with me ever since. I’ll never forget the feeling of opening your envelope.”
  • A Christmas carol’s feeling in the belly. Your story is beautiful and your letter found me in a very special time. A time of uncertainty and doubts where this star blowing in the middle of the night was somehow something I didn’t expect anymore.  Thank you so much for that.

You can find Alexander Walton on his website and his book is out now.

Meditation 101: Everything You Need To Know by Miranda Spears.

~ Eleanor Segall ~ Leave a comment

Photo from Unsplash

Embarking on the journey of meditation is akin to entering a profound realm of self-discovery and tranquility. This ancient practice, deeply woven into the fabric of various cultures and spiritual traditions, offers a transformative pathway to inner peace and mindfulness. In this exploration of meditation, you can delve into its fundamental principles and techniques. You may also learn about the many benefits it brings. If you are eager to embark on this contemplative journey, there is much to be gained.

Understanding the Essence of Meditation

Meditation, at its core, is a mental exercise designed to heighten awareness and cultivate a tranquil state of mind. In a world filled with incessant noise and distractions, meditation serves as a sanctuary. This is a space that is meant to silence the ceaseless chatter of the mind. Through various techniques such as focused breathing, guided visualisation, or mindful observation, individuals aim to create a profound sense of calm and presence in the current moment. There’s a reason why meditation has been a part of the human experience since as far back as 5000 BCE.

Getting Started on Your Meditation Journey

Begin by finding a quiet and comfortable space where you can sit or lie down without distractions. Creating an environment that allows you to immerse yourself in the practice is foundational. Once settled, turn your attention inward, focusing on your breath—an elemental meditation technique. Inhale deeply, feeling the air fill your lungs, and then exhale slowly, consciously releasing tension. Alternatively, engage in mindful observation by letting thoughts come and go without attachment, cultivating a non-judgmental awareness of the present moment. Don’t be surprised if a surge of energy during meditation happens — and don’t judge it if it does.

Various Types of Meditation

Meditation is a diverse tapestry, offering various techniques catering to different preferences and goals. Mindfulness meditation encourages being fully present, urging individuals to observe thoughts and sensations without attachment. Transcendental meditation involves repeating a mantra silently, guiding practitioners toward a state of relaxed awareness. Loving-kindness meditation centers around cultivating feelings of love and compassion, often achieved through the repetition of positive phrases. Body scan meditation encourages a mental exploration of the body, identifying and releasing tension to promote both physical and mental relaxation.

Benefits of Meditation

The benefits of meditation are extensive and well-documented, making it a compelling practice for those seeking holistic well-being. Stress reduction stands as one of its primary advantages, with regular practice promoting relaxation and heightened mindfulness. Improved concentration becomes a natural outcome, as meditation serves as a training ground for the mind, enhancing cognitive function and focus. Emotional well-being experiences a positive shift, marked by reduced anxiety, a more optimistic outlook, and increased emotional resilience. The calming effect of meditation often extends to sleep, contributing to improved sleep quality and overall restorative rest.

Challenges on the Meditation Path

While the benefits of meditation are profound, the journey is not without its challenges. Patience becomes a valuable companion, recognizing that meditation is a skill that matures over time. Developing a consistent practice is equally crucial; establishing a routine, even if just for a few minutes each day, allows individuals to experience benefits. Encouraging experimentation with different techniques acknowledges the uniqueness of each individual, encouraging them to discover approaches that resonate with their personal preferences. Incorporating meditation into daily life is a transformative process, one that extends beyond formal sessions. Integrating mindfulness into routine activities, such as mindful eating or walking, becomes a practical and enriching way to extend the benefits beyond the confines of just one daily meditation session.

Final Thoughts on a Transformational Process

Practicing meditation will unlock a special door to the realm of self-discovery and serenity. As one navigates the principles, techniques, and benefits, it becomes evident that the true beauty of meditation lies not solely in reaching a destination but in embracing the ongoing journey toward self-awareness and inner peace. Whether you are a novice or a seasoned practitioner, the path of meditation invites you to explore the depths of your own consciousness and find solace in the stillness of the present moment.

This article was written by writer Miranda Spears.

4th Book Anniversary: Bring me to Light, My Memoir On Living With Bipolar And Anxiety.

~ Eleanor Segall ~ Leave a comment

(image: Trigger Publishing)

Four years ago today, my book ‘Bring me to Light: Embracing my Bipolar and Social Anxiety’ was released to the world, in partnership with Trigger Publishing.

I wrote it to explain how I turned the darkness that bipolar episodes can bring, into light. And so people reading feel less alone, so stigma can fall. So important to talk about our illnesses once we are better, so that it isn’t so hard to understand.

Living with severe mental illness like bipolar psychosis. mania or suicidal depressions can be very challenging. However, they do not have to be your entire life. For me, medication and therapy over time have helped me. Its different for everyone.

If you would like to read my story or gift it to a friend to help them, please see Amazon or other well known bookshops.

And remember- we are never truly alone although being ill can feel unbearable- hold on to hope if you can:

https://www.amazon.co.uk/Bring-Me-Light…/dp/1789560365

To happiness and good health,

Eleanor

Road to Recovery: 5 Ways To Combat Addiction by Lauren Perry.

~ Eleanor Segall ~ Leave a comment

(image: free image)

Addiction is a multifaceted problem that can impact individuals from all walks of life, irrespective of their age, gender, or background. Whether it’s substance abuse, alcohol addiction, or behavioural disorders, seeking help is the first step to recovery. In this article, we will explore five ways to combat addiction and pave the way to a healthier, addiction-free life. Whether you’re personally grappling with addiction or you’re supporting someone on their path to recovery, these insights will provide valuable guidance for understanding and combating addiction effectively.

Seek Professional Help

The journey to recovery from addiction frequently commences with the essential step of seeking professional help. Therapists, counsellors, and healthcare providers play pivotal roles in guiding individuals toward a healthier, addiction-free life. For those dealing with co-occurring mental health and substance abuse disorders, specialised treatment centers, known as dual-diagnosis treatment centers, offer a higher level of care and a tailored approach to recovery. These centers are equipped to assess and address the root causes of addiction, including the often complex interplay of underlying mental health issues.

Build a Support System

In the journey of addiction recovery, building a robust support system is an invaluable asset. Building a support system involves connecting with loved ones and friends or engaging in support communities, like Alcoholics Anonymous (AA) or Narcotics Anonymous (NA). The path to recovery is undeniably challenging, and having a network of individuals who understand and care can make a significant difference.

Sharing experiences and challenges with others who have faced similar struggles can provide a unique bond and a sense of belonging, reducing feelings of isolation and alienation that often accompany addiction. This shared journey toward recovery cultivates a sense of hope and resilience, proving to individuals that they are not alone in their pursuit of a healthier, addiction-free life.

Cognitive-behavioral therapy (CBT)

Behavioral therapy (CBT) is a known and highly effective method used in addiction treatment. CBT zeroes in on identifying and transforming negative thought patterns and behaviors intricately linked to addiction. Through collaboration with a therapist, people gain the ability to explore the seated origins of their addiction, which are frequently connected to past events or instances of trauma.

This profound self-reflection is a crucial initial step toward recovery. CBT equips individuals with the tools to challenge and modify self-destructive habits and beliefs, empowering them to break free from the cycle of addiction and pursue a life of lasting sobriety. CBT is not merely a therapeutic intervention; it’s a transformative journey that enables individuals to regain control over their lives, nurturing emotional resilience and self-awareness as they navigate the path to recovery.

Medication-Assisted Treatment (MAT)

Medication-assisted therapy (MAT) contributes to aiding individuals in their quest to conquer addiction. This comprehensive strategy combines counselling and behavioural therapies with specific medications designed to reduce cravings and alleviate withdrawal symptoms. Substances like methadone, buprenorphine, and naltrexone can be prescribed as part of MAT, tailored to an individual’s unique needs. MAT is a significant aid in addressing the physical aspects of addiction, facilitating a more comfortable and effective journey toward recovery. By helping to manage the intense cravings and symptoms of withdrawal, MAT can make the process more manageable and increase the chances of successful, long-term recovery.

Lifestyle Changes and Self-Care

In the pursuit of addiction recovery, the role of lifestyle changes and self-care cannot be overstated. A healthy lifestyle is a cornerstone for maintaining lasting recovery. Incorporating regular physical activity, adopting a balanced diet, and ensuring adequate sleep are fundamental steps in restoring both physical and emotional well-being. These changes not only promote physical health but also contribute to emotional stability, fostering a more robust foundation for recovery. Additionally, self-care practices such as mindfulness meditation, yoga, and stress management techniques play an instrumental role in reducing the risk of relapse.

By nurturing mental and emotional resilience, individuals can better cope with the challenges they may encounter on their journey toward a healthier, addiction-free life. These practices instill the necessary tools to manage stress, anxiety, and other emotional triggers, ultimately enhancing an individual’s ability to make healthy choices and maintain a life free from addiction.

Conclusion

Overcoming addiction is a demanding yet crucial path for individuals battling it and their families. Seeking professional help, building a support system, engaging in therapies like CBT, considering medication-assisted treatment, and adopting a healthy lifestyle can significantly improve the chances of recovery. It’s important to remember that addiction is a treatable condition, and with the right strategies and support, a fulfilling, addiction-free life is achievable.

This article was written by Lauren Perry.