Category: Anxiety

5 Lessons Football Has Taught Me About Life And Mental Health by Rose Atkinson-Carter

~ Eleanor Segall ~ 3 Comments

(image: Unsplash: Konstantin Ekdokimov)

It’s true what they say: the best lessons are taught outside the classroom. We’re all constantly learning and growing in the most unexpected ways and dedicating yourself to any sport or hobby is bound to teach you more than you imagined, if you’re open to it.

I’ve played football for almost 20 years and learned a thing or two about dedication and persistence, which have affected my approach towards my mental health. Sure, there have been times when I’ve felt like the cons have outweighed the pros — training in a blizzard is never fun — but when all is said and done, football has helped me weather my own personal storms.

Along the way, I’ve picked up a few practical life skills and lessons that extend beyond the football pitch, to that big game called Life.

1.   A healthy routine can get you through tough times

The first lesson football taught me is to consistently show up for myself, especially on the days when I don’t feel like it. Growing up, building habits was never something I gave much thought to. Football practice was just second nature.

My football “habit” has been essential in getting me through times of low motivation and stress. Motivation is not a flat line — it’s something that fluctuates. There will be days when motivation alone will not be enough to get us to lace up and buckle down, and taking a mental health day is never something to be ashamed of. However, playing a team sport, or at least having a schedule to follow, is a great way to help yourself along on days when you need an external motivation to keep going.

2.   Prioritising ‘hobbies’ can create balance

When work piles up, it’s easy to stop prioritising your own wellbeing and to lose sight of what’s important in the grand scheme of things. Playing football has forced me to consider my priorities and this has, in turn, helped me create balance.

Sometimes, playing a sport when you’re busy with other things adds pressure. It’s tempting to cut out the ‘non-essentials’ — the hobbies and things that don’t seem to contribute to your career or relationships. However, I’ve found that prioritizing football has had a net positive effect on my life. It feels counterintuitive, but letting your mind take a break allows you to clear your mind, reduce stress, and work and feel better.

3.   You don’t always have to get along to produce great results

You don’t need to get along with everybody to get results. But if there’s one thing I’ve learned, it’s that you don’t all need to be BFFs to win a game.

Teamwork isn’t about creating a group of like-minded individuals who see eye-to-eye on everything. It’s about identifying everyone’s individual strengths and using that aggregated power to pull in the same direction. So while you don’t have to love everyone’s company, the team — the people you surround yourself with — is incredibly important in shaping your experiences.

4.   When you feel like quitting, ask yourself why

Wanting to quit something is quite natural, especially the longer you’ve spent doing something. When the urge to quit strikes, it’s good to explore where that feeling is coming from. For me, playing with strangers at university was incredibly stressful, but I eventually had to acknowledge that the problem wasn’t football, but social anxiety.

One thing that has helped me find answers has been to first recognise the feeling, and then try to drill down and understand where exactly it’s coming from. Asking myself ‘what is it that I think will happen if I don’t quit?’ helps me identify the elements of activities I dread or have negative feelings about (e.g. “I will have to keep seeing stressful person X every day”), which then means I can make conscious decisions without rushing into quitting.

5.   Quitting doesn’t make you a quitter

Then there are the times when you try a few more times, and the feeling of wanting to quit still remains. While football taught me a lot about perseverance, I’ve also had a hard time knowing when quitting might actually be the best thing for me.

A common misconception is that quitting is the easiest option, or that quitting “makes” you a quitter. But think about it this way: leaving something behind involves making an active decision to change. The trouble is, if you don’t know what you’re trading it in for, it’s much easier to just keep going with the status quo.

Quitting something after careful consideration can actually be the best way to continue to show up for yourself. Ultimately, there’s a huge difference between giving up on yourself and giving up something that no longer brings you joy and comfort.

Football, to me, has always been more than just fancy footwork. From showing me how to get up after a few tackles to accepting defeats and working hard towards my goals, it has been one of my most influential teachers. As the final whistle blows, I hope some of the lessons it has taught me can be useful to you as well.

Rose Atkinson-Carter is a writer with Reedsy, a marketplace that connects authors hoping to get published with the world’s best book editors, designers, and marketers. She loves to advise authors on topics like book formatting and literary copyright — and to play football, of course!

Practice Some Self Care This Week, It’s Important.

~ Eleanor Segall ~ 4 Comments

(image: Bodhan Maylove)

You’ve probably heard people talk a lot about self-care, but is it something you do for yourself? Self-care has many benefits for your health and wellbeing, but it’s easy to let life get in the way of taking care of yourself.

Self-care covers many basic things to help you stay fit and healthy, but it can also mean putting yourself first and taking a little ‘you’ time to get back on track. If you’ve been a little overwhelmed or run down, then taking some time for self-care could be what you need to bounce back.

Below you’ll find some of the things you can do to practice some self-care and do something great for yourself this week.

Check in on your health

How healthy do you feel right now? If you’re constantly tired, feeling run down or battling cold after cold, it could be a sign that you need to take care of yourself a little better. Forming some new healthy habits, including eating better and getting eight hours of sleep a night, can make a big difference to your health and make you feel more energised during the day.

Could your health do with a little boost? Shake yourself out of some bad habits and take some steps to put your health first.

Do something for yourself

Self-care can be about doing things for yourself, and that could include treating yourself too. Focus on doing things that will have a real benefit – a new hairstyle, for example, can work wonders for your self-esteem and give you a huge boost.

You could also decide to do something that’s been on your mind for a while. Do you have crooked teeth? Why not get some clear aligners and start transforming your smile? This could boost your confidence in a big way and is an investment in yourself worth making.

You may want to look after your emotions and speak to a therapist, journal, do some gentle exercise or speak to a friend.

Whatever you decide to do, make sure it’s something for yourself that will make you happy and give you the lift you need.

Take an evening to relax and rebalance

We all need some time to pamper ourselves, and an evening of self-care could be just what you need. Consider it a mental health day, to help you take care of your mental health and help you find your balance again.

It could be as simple as lighting some candles, having a bath and treating yourself with a face mask – find things that keep you calm and relaxed and will help you shut off from the world for a little while. Make it a regular part of your routine to give you something to aim for as a reward for all of your hard work.

It’s easy to take self-care for granted, but it’s incredibly important to take care of yourself. Take a good look at your current lifestyle and whether there are changes you could make to improve your self-care. Putting yourself first isn’t a bad thing, and doing more of it could be just what you need to feel better inside and out.

This article was written by a freelance writer

Losing A Loved One: Coping with Anxiety by Hannah Walters

~ Eleanor Segall ~ 2 Comments
(image: free image)

Life and death are intrinsically connected. When faced with the imminent death of our own loved ones, we can find ourselves feeling a mixture of emotions – denial, sadness, and even, relief, to name just a few.  

Anxiety is a natural reaction to losing a loved one. Fear of the unknown tends to make us worry, but it’s important not to let that worry spiral. Accepting your emotions and managing any anxiety you’re feeling will help you to appreciate your loved one and the time you have left together.  

Getting Support for Your Emotions 

The reality of losing someone that we love is that we’re going to go through a rollercoaster of emotions. Some, we would expect, like sorrow or sadness. Others may completely take us by surprise, like anger, relief, or guilt. Whatever you’re feeling, the experience of losing a loved one can make you feel isolated and alone.  

Getting support for your emotions can help you to realise that you’re not alone. You may not realise that you may be experiencing anticipatory grief and that you may need support to cope with feelings of bereavement. The good news is that there are many people who can help you navigate any overwhelming emotions.  

A support group enables you to talk to people living through a similar experience and get guidance from a professional, in a neutral and objective environment. If you normally draw comfort from spirituality or religion, then seek out ways to connect with that part of yourself. Don’t forget that your friends and family are there to help, too. As hard as it is, engage with them – whether you want to talk about your feelings or just want some company, your friends and family will understand.   

Talking about how you feel to someone can help to bring you relief from that waterfall of emotions and help you to find some perspective.  

Sorting Out the Practical Matters 

When faced with upsetting news, we often start by focusing on the things we can control. By taking control, we feel more grounded and more able to cope with what lies ahead.  

Many of us find it reassuring to talk to medical professionals to understand what’s coming and what we can do to help. The “Liverpool care pathway for the dying patient” was implemented in the late 1990s to help terminally ill patients be more engaged in their end-of-life care. Supporting your loved one to prepare an End-of-Life Care Pathway can help them to live as well as possible in their remaining time, and helps you to feel involved, offering some comfort to you both. 

Aside from the medical practicalities, you may also find yourself wanting to support your loved one to deal with financial or legal matters – wills, support for any children affected, and even funeral details, may need to be considered.   

Ticking off the practical matters may help you to stop worrying about them, so you can concentrate more of your energy towards spending quality time with your loved one.  

Spending Time Together 

You may find it difficult to spend time with your loved one. Perhaps you want to avoid seeing them in pain? Or you’re trying to hang onto memories of when they were well? Perhaps they don’t want to feel like a burden. 

As hard as it is, spending time with your loved one now can help you both to process the grief. Being there for your loved one to listen to them, try new activities together and make new memories will remind them that they’re loved. Sharing their childhood memories or memorable moments in their life can give them a sense of peace.  

Perhaps you haven’t always had a good relationship and things have happened that you regret. If it gives you both comfort, then spend some time making amends, but follow their lead.  

Paying attention to the present moment not only helps your mental well-being and feelings of anxiety but also helps you to cherish your time together. In the longer term, making these new memories now may help to anchor you in the days and weeks following their passing.   

Look After Yourself 

Cut yourself some slack. This is a challenging time in your life, and while your loved one’s needs are important, so are yours. Don’t neglect your own mental or physical health needs. Take a walk, read a book, or have a bath. Accept help when it’s offered.  

Caring for a loved one nearing the end of their life is physically and emotionally stressful, and anxiety is a common emotion at times like this. Managing your worries can help you feel more in control and allow you to cherish your remaining time together. Above all else, remember that you’re not alone.  

This article was written by freelance writer Hannah Walters.

8 Common Signs Of A Toxic Person or Narcissist.

~ Eleanor Segall ~ 2 Comments

(image: Unsplash: Kelly Sikkema)

Self-awareness is one of the most important things we can have as individuals. How we view ourselves, our relationships with others, and our environment are all critical aspects of how we interact with the world. However, it’s not always easy to recognise which people in our lives might not be so friendly. People who display certain qualities may seem nice on the surface, but underneath can be unkind, self-centered, or even toxic.

They can also be so because they possess certain traits that might make them difficult to get along with. Whether you’re an extrovert or an introvert, a team player, or a loner, you’ll probably encounter someone who doesn’t mesh well with others from time to time. You may wonder, “How does a narcissist react when they can’t control you?” While it’s challenging to pick up on a narcissist or a toxic person immediately, here are some ways to help you identify the warning signs of a toxic person so that you can steer clear of them in the future.

Too Assertive

While assertiveness isn’t wrong, too much can cause issues. Assertive people are not afraid to take control of their lives and their surroundings. Instead, they want the power to make decisions and express themselves. They don’t like being treated as though they’re weak or insignificant or any other sort of negative adjective.

They want to feel like the most important person in the room and that people listen to them when they speak. While assertiveness is a positive trait, it can shift into a negative one if expressed too aggressively or excessively. While this is a toxic trait, it doesn’t mean someone is inherently toxic just by having this trait alone.

Too Much Negativity

It can be hard to just unwind if you’re around someone that’s too negative. Everyone has had experience with negative people online, but having to have a relationship with someone negative can raise some alarm bells. When you do share your opinion, many people disagree with you and make your life difficult by leaving nasty comments.

It’s not good to deal with when someone constantly belittles or puts down others around them. This can be done by saying negative things about people behind their backs, making fun of them, or even physically hurting them. If you don’t want to deal with this negativity all day, it may be time for you to stop sharing your opinions.

Lack of Boundaries

One of the most obvious signs of a toxic person is when they start talking about political topics knowing that it’s not appropriate. This may be a sign that they’re looking for validation. If you’re not interested in what they have to say, it’s best to change the subject or walk away from the conversation. They might also feel threatened by you being open-minded and not having opinions on everything they believe in. Toxic people are often judgmental and don’t care about your feelings. They will attack your beliefs without realising how their words can hurt you.

Too Entitled

People often associate arrogance with toxic people, but many arrogant people feel entitled. They feel they are owed more than they’ve given, and they can be demanding regarding things like dates, friendships, or relationships. This trait is related to low self-esteem as the person who is arrogant and entitled might also struggle with their sense of self-worth.

Toxic people who are entitled might also be difficult for someone who wants a lot out of life or has yet to find their place in society. In these cases, the narcissist could become frustrated and lash out at those around them because they can’t understand why the other person isn’t either completely submissive or completely indulgent towards them in all circumstances.

Too Defensive

Everyone has their reasons for wanting to be defensive; this is completely normal and even acceptable. However, this can be a toxic trait if it occurs too much. Sometimes, light banter can be fun, and someone shouldn’t be defensive then. But even if someone is giving their opinion and someone else becomes defensive, then this could lean towards toxic behaviour. However, this can vary based on the situation.

Lack of Respect

Toxic people tend to consider your needs and expectations an offense or challenge to their self-esteem. They will lash out in anger or manipulate you into believing you’re responsible for them feeling bad. In reality, they cannot provide the respect and attention you need. This can cause frustration and resentment on your part. On the other hand, people willing to listen and respond appropriately will be more willing to meet your needs without criticising or judging them in return.

Constant Behavioral Changes

One of the most common traits is when someone’s behaviour is erratic, unpredictable, and often always changing. They might be jealous, demeaning, or unreliable. Someone who’s toxic will act a certain way towards you one day and completely change their behaviour the next day.

High Ego

A high ego is usually matched up with a narcissist, but keep in mind that not all toxic people or toxic traits are going to equate to this immediately. However, having too high of ego can indeed be a negative thing. They have an inflated sense of who they are as well as what they can do for you. They might also try to constantly tell you how to live your life and interfere with your decisions. They may always look out for themselves before anyone else in regard to everything from work to relationships.

Toxic people can be hard to spot. They can be easy to find in a friend, colleague, or even a romantic partner. However, if you’re unsure hopefully this article will help you spot a narcissist or toxic individual.

This article was written by a freelance writer.

Petition with Bipolar UK: Speed up Bipolar Diagnosis to Save Lives. Lets Talk Bipolar by Eleanor

~ Eleanor Segall ~ 2 Comments

(image: Bipolar UK charity)

Please sign this petition to the NHS to speed up bipolar diagnosis to save lives. As I write in my book, my Dad Mike was diagnosed 9 years after he got ill and just 4 years before me. I believe I was only diagnosed at 16 years old because my Dad received his diagnosis. Additionally, my Dad was pushed to the brink of suicidal ideation (thoughts and plans of suicide) but was able to control this once he saw a psychiatrist finally after nearly 10 years- so many can’t. My Dad was saved just in time. He often says the love for his family stopped him, but for some, they are even more ill and cannot focus on this.

A new campaign by the amazing Bipolar UK charity and the new government Bipolar Commission to tell the NHS:

Speed up bipolar diagnosis to save lives
· There’s an average delay of 9.5 years between people first contacting a health professional about symptoms and getting an accurate diagnosis of bipolar
· 60% of people said this delay had a significant impact on their life
· 84% of people said a diagnosis was ‘helpful’ or ‘very helpful’

A diagnosis makes it possible for someone to get effective treatment and support, and to live well with bipolar.

It’s estimated that at least 5% of people who take their own life have a diagnosis of bipolar. The shorter the delay in diagnosis, the sooner someone can empower themselves with effective self-management and foster a positive circle with fewer relapses in both the short and long-term.

In my own family, myself and other relatives here and abroad have been diagnosed with this condition. It is so important to get correct treatment.

#letstalkbipolar

Please sign here, thank you:

https://www.change.org/p/the-nhs-speed-up-bipolar-diagnosis-to-save-lives?original_footer_petition_id=&grid_position=&pt=

Need to Relax? 5 Unbeatable Ways To Unwind by Dixie Somers.

~ Eleanor Segall ~ 2 Comments

(image: adobe stock royalty free)

Sometimes life can be overwhelming. Whether it’s an extra project at work, adjusting to a new schedule or city, or trying to start a new exercise routine, your body can become overly stressed. Fortunately, there are many ways to relax yourself, and while some work better than others, there is no shortage of ways to take care of yourself. Here are five unbeatable ways to unwind and get rid of that extra stress. 

Make a List of Today’s Triumphs 

While making a list may seem like the complete opposite of what you’re used to when it comes to unwinding, it’s more therapeutic than you think. Some people even take solace in checking off to-do lists, as it makes them feel accomplished. Taking the time to write down all the things that went right today is a great way to put your mind at ease. Many times, we end up focusing on all the things that went wrong and forget about all the things that went right. 

Having an attitude of gratitude goes a long way for your mental wellbeing. By being grateful for all that you have and all that you’ve done, you cultivate peace in yourself, as well as self-gratitude. These emotions are the exact opposite of tension and uncertainty, and can help rewire your anxieties into something more positive and soothing. 

Consider Colouring 

This suggestion may garner some confusion at first, colouring is in fact a great way to help distract the mind and promote calmness. It allows your creativity to flourish, which recharges the brain. Whether it’s using an adult colouring book or just creating your own style with some coloured pencils, colouring can be a great way to unwind and recharge.  

Even if you’re not the artistic type yourself, there are plenty of ways to enjoy colouring and being creative. There are a plethora of sources online or in craft stores for unwinding by colouring. If you are more artistic, consider taking a painting class, or finding a paint-by-numbers booklet at a hobby store. Whatever your skill level, colouring can be a quiet, peaceful way to relax and enjoy some colour therapy. 

Soak in a Hot Tub 

Hot water has always been a fantastic way to help soothe the body and ease pain. Consider talking to a certified hot tub company if you would like a bigger, more luxurious way to enjoy a hot soak than in your bathtub. 

 Determine the best hot tub to meet your needs, whether it’s indoor or outdoor, and be sure you have enough room for either. Some great features of hot tubs include an audio system, jets, low lighting, cooling systems, and so forth.  

Go for a Walk 

Walks tend to be underrated when it comes to de-stressing. However, they are one of the best and most affordable ways to do so. Simply putting your body in motion and taking in the scenery can do wonders for clearing your mind and making your body feel good. Consider taking walks in different locations to help improve their effect on your mental health. 

If you live somewhere with walking trails, use them. They can take you to places near your home that you never noticed before. Walks in local parks and even shopping districts can be therapeutic as well. Taking the time to slow down and enjoy nature is a must for anyone in life, and is an unbeatable way to relax when you’re under a significant amount of stress. 

Turn on Your Favourite Tunes 

Music is another timeless way to help let the overactive mind escape into a state of soothing calmness. Consider turning on some music and relaxing on the couch. Or, if your schedule is too busy to take time to sit down, consider flipping on your favorite music while you’re working on something. This will help to distract your mind and allow it to unwind. 

The type of music you turn on makes a huge difference in your mood. Easy-listening music, such as instrumentals or classical music, can help to calm your mind and ease into yours. If you’d rather listen to something other than music, there are plenty of apps, online channels, and audio files for ASMR–listen to ocean waves, chirping crickets, or birdsong to keep you at ease. Maybe you want to learn something as you unwind–tuning into an insightful audiobook or a guided meditation can both be amazing ways to keep your mind tuned-in while you’re relaxing.  

When your life gets stressful, having a multitude of ways to unwind and soothe your brain and body is a must. The above are viable methods that you can add to your arsenal to ensure that you can always handle any bouts of stress that life throws at you. Try mixing up your routine every now and then so things feel fresh, relaxing, and keep helping you push on.  

This article was written by freelance writer Dixie Somers, based in the USA.

Three Years of My Book ‘Bring Me To Light: Embracing My Bipolar and Social Anxiety’ by Eleanor

~ Eleanor Segall ~ 5 Comments

💜 Three years 💜

Three years ago my book ‘Bring me to Light: Embracing my Bipolar and Social Anxiety ‘was published by Trigger and Welbeck Publishing Group💜

I hope that by sharing my story (and my Dads too) that it helps you or someone you know going through mental illness. I hope that it shone a light on the dark, gritty parts of bipolar that many will never experience. And I hope that my book also shows the happy parts; recovery, that you can live and thrive again.

Bipolar is a complex and messy condition. It can ruin lives. There is no sugar coating. But you can be well too if you can find the right balance of medication and therapy…which is trial and error.

Thank you to every person who read it, reviewed it and got in touch to tell me their own journey.😍 Please continue to share and gift it to someone who needs it.

If you havnt read my story yet; the book is available in Amazon, Waterstones, WH Smith; Blackwells and is available in the USA and Europe.

Thank you to all of you who have supported me – it means the world.

Click here to get yours :

Tips for Identifying and Overcoming Seasonal Mood Changes by Brian Thomas.

~ Eleanor Segall ~ 2 Comments
(image: free image)

Seasonal affective disorder (SAD) is a type of depression that some people experience with the changing of seasons. Usually, it is associated with the transition from fall into winter, but it can also happen during the summer. Either way, there is a noticeable pattern with signs of SAD due to many external factors. Here are some ways you can identify SAD and work to overcome some of the symptoms. 

Spend Time Outdoors 

SAD is thought to be caused by fewer hours of sunlight due to the shift of the planet’s position going into the autumn and winter months. It is also believed to be linked to the production of melatonin, a hormone that we produce when it is dark outside. Not getting enough sunlight can affect your mental and physical health. Therefore, it is important to remember to get outdoors and soak up the sunshine even during the colder months. 

Snow activities, such as snowshoeing, skiing, and sledding are all fun ways to spend time outside in the cold, if you’re in a country where you have snow. Weather permitting, a walk around the neighbourhood is a more manageable daily outdoor activity that you can do with a furry friend or family member.

Not only will you be able to maximise your vitamin D intake, but you will also be able to spend quality time with your walking partner. If you’re finding it difficult to leave the house to get your vitamin D, consider taking a supplement or buying a sun lamp. 

(image: free image)

Increase Exercise 

Exercise can help boost energy levels by producing endorphins, giving you that “runner’s high” feeling and keeping your SAD symptoms at bay. Some of the outdoor activities listed above are also great methods of exercise, but if you can’t get outdoors to get active, have no fear. There are many at-home workout videos on the internet that you can follow along with. Whether it’s yoga, Pilates, or HIIT, find what works for you and get into a routine. 

If getting outside of the house is high on your priority list this time of the year, we hear you. Try taking a tour of a local fitness center or gym that you’ve never been to. You may find that you enjoy being around other people who are as motivated to move as you are. Not every “New Year’s Resolution” has to start on January 1st, you can set goals on your own time.

Seek Professional Advice 

If you feel like you’re experiencing more than just a case of the blues, consider talking to your doctor or therapist about next steps. Medication may not be right for everyone, so it is important to consult with your healthcare professional about what is best for you. These conversations are not always easy to have, but keep in mind that your mental and physical health always come first. 

If addressing your mental health seems intimidating or you don’t have a therapist, consider an online teletherapy service. Over the past few years, virtual appointments have grown in popularity because of their practicality. Many people feel more comfortable in their homes than in an office,which is important for a productive session. 

Get Creative 

Writing and journalling are two ways to get your thoughts onto a page and out of your head. This tip is especially important to consider if you feel like you’re stuck in a creative rut. You can draw, write fiction, or find prompts to follow online.

Gratitude journalling is a great way to reflect on what you are thankful for in your life and is especially relevant with Thanksgiving coming up. This holiday season, consider sending a Thanksgiving card to the people in your life that make you feel grateful. It will make them feel appreciated and you are sure to feel good about it too. 

You can even try a meditation colouring book. In the past, it may have seemed like an activity meant for a younger group. But now, it is gaining popularity because it can be calming and a great way to focus your mind for a while. When you’re finished, you’ll have a piece of art that you created and can hang up wherever you’d like. 

During these cooler and busier fall and winter months, it is important to make time for yourself and your mental health. SAD is not something to be ignored or swept under the rug. If you are looking to read more about mental health, check out our other blog posts! 

Disclaimer: This article is intended for educational purposes only and does not constitute medical advice. Consult a medical professional if you are seeking medical care or treatment. 

Brian Thomas is a contributor to Enlightened Digital. He enjoys reading and researching tech and business. When he’s not looking into the latest trends, you can find him out cycling.

Dealing With Dental Anxiety At Your Next Appointment by Lizzie Weakley

~ Eleanor Segall ~ 4 Comments

(image: free image)

Dental anxiety is extremely common. If you’re one of those people, don’t worry—you’re not alone. There are a number of things you can do to ease your anxiety and make your dental appointment more comfortable. Here are five tips on how to not be nervous for your upcoming dental appointment.

Talk to Your Dentist

One of the best ways to ease your anxiety is to simply talk to your dentist, like those at Dentologie. They understand that dental anxiety is common, and they will be more than happy to work with you to make sure you’re comfortable during your appointment. Let them know what your concerns are and what you need to feel more relaxed. They may be able to offer you a numbing agent or sedation dentistry options to help you through your appointment.

Focus on Your Breathing

Another way to ease anxiety is to focus on your breathing. During your appointment, take deep, slow breaths in through your nose and out through your mouth. This will help you stay calm and relax your body.

Visualize a Relaxing Scene

If focusing on your breathing isn’t doing the trick, try visualizing a relaxing scene in your mind. It could be anything from lying on the beach to taking a walk in the park. Close your eyes and take yourself away to this peaceful place until your appointment is over.

Listen to Music or an Audiobook

Listening to music or an audiobook can also help take your mind off of what’s happening during your appointment and help you relax. Make sure to bring along headphones so you can completely tune out of what’s going on around you.

Give Yourself a Hand Massage

Finally, try giving yourself a hand massage during your appointment. This can help relieve some of the tension you may be feeling and make you feel more relaxed overall. Simply massage each finger with the thumb of the other hand, working from the base of the finger up toward the nailbeds.

Dental anxiety is extremely common, but there are a number of things you can do to ease your anxiety and make your dental appointment more comfortable. Simply talking to your dentist, focusing on your breathing, listening to music or an audiobook, or giving yourself a hand massage can all help reduce stress and make your next dental visit more enjoyable. Try one or all five of these techniques next time you have a dental appointment and see which ones work best for you!

This article was written by freelance writer Lizzie Weakley.

Small But Powerful Ways To Improve Your Mental Health.

~ Eleanor Segall ~ 5 Comments

Photo by Anastasiya Gepp

How many people do you think are currently struggling with their mental health and want to know how to improve it? The answer will probably surprise you; around a quarter of the population have a mental health disorder, and this can either be minor or something that needs serious medical attention. 

That’s a huge number, and it could be that you are one of these people. If that’s the case, it’s crucial to know what you can do to improve your mental health and ensure that you start to feel better. Of course, medication and therapy can be the ideal solutions in some cases, and it’s important to see a medical professional for help no matter what. However, if you can do as much as you can at home to help yourself, things will get a lot better.

Read on for some useful suggestions about some small but powerful ways to improve your mental health.

Take Mental Health Breaks Throughout The Day

If you’re feeling as though you’re struggling with your mental health on any given day, you should be able to take a mental health day. This means staying home and doing what you need to do to feel more positive. This will be down to you, but some people like to go for walks in nature, catch up on sleep, read a book, enjoy a spa day at home, and so much more. 

However, if you can’t take a whole day for any reason (although it’s wise to try if you can), taking a mental health break of anything from ten minutes to a couple of hours is the next best thing. When you are starting to feel overwhelmed, take some time for yourself. Not only can you protect your mental health in this way, but taking breaks when you’re busy can actually make you more productive rather than put you behind because when you get back to what you were doing, you are more focused and feeling healthier. 

Look For The Positives

As much as we all love technology, sometimes it serves as a negative force in our lives. Social media, 24-hour news feeds, online newspapers, and even channels like YouTube, can offer us a glimpse of the bad things that are happening around us, and when you have a mental health disorder, this can make things worse. Even if there are positive things happening, it can be hard to see them through all the negative things. 

However, in order to improve your mental health, it’s important to change things and ignore the negative to see the positive. The easiest way to do this to begin with is with your own life. Stop scrolling through social media if you know it upsets you and makes you angry, and instead focus on the good things all around you. That could be anything, no matter how small. Perhaps you notice a flower blooming. Your coffee might be delicious. Your little one might make you laugh now that you’ve seen ways to help your baby rollover. There are hundreds of tiny but important positive things happening all around you all the time. When you are feeling down, look for them. This will help to make you feel better, but it will also distract you from your feelings, and that will improve your mental health as well. 

Ask For Help When You Need It 

They say that communication is the cornerstone to a healthy relationship, and that is true not only with other people but also with yourself. If you trust your partner or a friend, it might help to talk about some of the problems you’re having and get those concerns out of your brain. This can help make things clearer. It’s important to keep the lines of communication open when you feel safe to do so. Emotional stress can sometimes make other problems worse in your relationships with your spouse and other people.

And if you feel like you can’t talk about your mental health, there are multiple types of therapeutic interventions that might help you work through some of the problems you’re having.

When you start to feel like you can’t handle day-to-day tasks or when you often think bad things about yourself or other people, it might be time to ask for help or talk to someone about what’s been going on.

Exercise Every Day

When you stay active and work out every day, your blood flow improves all over your body. With more oxygen in your body and more blood flow, you feel more energetic, fresh, and mentally alert.

If you work in an office, it’s even more important to exercise and do other physical things. Exercise not only keeps our bodies in good shape, but it also keeps our minds in good shape. You don’t have to pay a lot to join a gym to do that. A simple walk is all you need. The most important thing is to do this every day. 

Exercise is good for your mental health, but it also makes your bones and muscles stronger, which keeps you from getting hurt while working out or running errands. Since being injured can be a terrible thing for your mental health, exercise can help in this way too. 

Expose Yourself To Sunlight (Carefully)

A lack of vitamin D can lead to a number of mental health problems, like Seasonal Affective Disorder, or SAD. When you go outside in the sun, your body releases endorphins, which are also known as “happiness hormones.” These hormones make your brain work better.

So, take a break from your normal routine (which we already know is a good thing to do) and go outside. But make sure you wear sunscreen so you don’t get a sunburn.

Learn To Live In The Present 

When a person stays stuck in the past, they are more likely to have mood swings, depression, and anxiety. Negative self-talk like “Why did people do this to me?” steals a person’s happiness and makes them miss opportunities in the present. Try not to think too much about the future and learn to live in the present. By doing this, we can be much more prepared for anything that might happen in the future, so there is no need to worry about it.

This article was written by a freelance writer.