Category: Anxiety

5 Ways you can reduce Anxiety in Every Day Life: Guest blog by Samantha Higgins

~ Eleanor Segall ~ 4 Comments

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(image: Picuki.com)

Reducing anxiety at the moment in our every day lives is so important.

Having anxiety is something that many people have challenges with. It is estimated that about 1 in 5 adults have an anxiety disorder and that more than that will experience an anxiety disorder at some point in their life.

The symptoms of anxiety include feeling restless or on edge, being easily irritated, difficulty controlling feelings of worry and having difficulty sleeping, amongst others. 

If you feel that you may be experiencing symptoms of anxiety, there are many things you can do to help reduce and manage those feelings. 

 

1. Look at Lifestyle Choices

A number of different lifestyle behaviours could contribute to your anxiety. Drinking alcohol, taking drugs, eating junk food will all play a big role in how you feel. For example, excessive drinking or the use of drugs can cause a multitude of health problems including liver and kidney damage. It also causes mental illness such as drug and alcohol addictions. You may need further support from a psychiatrist or rehab unit if you are struggling with addiction or mental illness.

On the opposite side, exercising regularly and eating healthy foods are proven to boost your mood, increase the chemicals in your brain that make you feel happy and improve your overall physical health. 

If you want to manage anxiety, consider looking at your current lifestyle choices and if there is anything you have the power to change. Be honest in your assessment but know you have options for assistance.  Making a big lifestyle change is hard but if there is something you know is causing your mental health and anxiety to worsen, it is a good idea to remove that from your life if possible. 

 

2. Talk to Your Family and Friends

Even if you think your family and friends would not understand, you might end up getting some of your most valuable support from them. You should not ever feel you have to hide any of your mental health concerns from them, unless you know that they would react badly.

Try to avoid shutting people out, being secretive about your mental illness or becoming defensive when people ask. 

True friends will listen and care. There is still a stigma to mental illness but it is important to find someone you trust.

 

 3. Set Boundaries

If necessary you can set boundaries for yourself. This could mean letting people know there are certain activities you don’t participate in. It could also mean a limit on how much time you spend with friends and family, in order to practise self care and recuperate. 

Many people who struggle with anxiety disorders find that setting up a schedule for themselves that they are consistent in keeping can greatly reduce feelings of anxiety. It helps them to feel more in control and gives them a structure that feels secure.

Setting boundaries is a way for you to have control over your situation and environment, although these should not be too rigid. There are certain things that can’t be controlled that can increase anxiety. 

 

4. Let Go of Things You Can’t Control

If something is out of your control that is causing your anxiety there are ways that you can cope with these feelings.  One suggestion is to write down how you are feeling to help let those emotions go. The BACP tells us that, “It can help to express this anxiety in a way that you can control. That could be writing down what you feel, or keeping a journal.”

You can also try making a list of things you are grateful for, or use breathing and relaxation techniques. 

If you are still struggling to cope with things out of your control seek help from a professional. 

 

5. Get Professional Help

You could turn to all types of mental health professionals to get help, including GPs (physicians), psychiatrists, psychologists, counsellors and therapists. You may be referred for talking therapies, cognitive behavioural therapy, mindfulness or EMDR therapy for trauma.  They may also recommend medication for you too.

In the UK, you would go via your NHS GP who can refer you on to see a psychiatrist or to IAPT for counselling.  Also check out the Counselling Directory website.

When searching for a good therapist in the USA, Karen Whitehead, who does counseling in Alpharetta, GA tells us that, “Psychologists (PsyD), Licensed Social Workers (LMSW/LCSW), Licensed Professional Counsellors (LPC), and Licensed Marriage and Family Therapists (LMFT) can all evaluate and treat mental illness, provide talk therapy, support and feedback, and teach coping strategies such as mindfulness.”

Your counsellor will be able to help you better assess your situation and get to the core of your anxieties. Even if you already know why you get anxious, you can benefit from learning coping skills.

Your counsellor can indeed equip you with tools adapted for your specific needs. You will have feedback on what is and what is not working. You can learn to live with, manage and in many cases, recover from anxiety.

 

You Are Not Alone

Do not ever think you are alone when it comes to your anxiety. Try not to beat yourself up if setbacks occur or you have a bad day.

Talk with your therapist about ways that you can help to further reduce your anxiety. They will be able to help you.

 

This blog was written by freelance writer Samantha Higgins.

Im not coping perfectly right now, but that’s OK: Lockdown Life by Eleanor

~ Eleanor Segall ~ 9 Comments

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(image: Pinterest)

Hope will carry you through. At the moment it feels like fear is taking over at times! Everything is so uncertain with the current global pandemic and routines changing, being unable to source certain freelance work, having to stay indoors a lot, not being able to see friends or family in person. People dying and being hospitalised. Everything is scary. Add to that the fear of death, the fear of the virus whenever I go out and you have…

Anxiety overdrive!

I was in self isolation a few weeks ago for what could have been mild Covid 19- I had a dry cough, sweats and fatigue. I recovered and am fine and still don’t know if it was Coronavirus or something else.

Then, the UK went into a form of lockdown.

I am not coping perfectly with all this. I’m trying my best to put routine and structure into my days. Some days I am so tired from it all, I need an afternoon nap in order to be more productive. I wake some days feeling anxious about what is to come, it all feels so surreal. One night, I sat and cried as everything felt too much with trying to balance work and life.

But, I wiped my tears, talked it out with family and felt better.

One thing I have started is a project called Corona Cards which sends handmade cards to people feeling lonely or needing cheering up in isolation. I now have 3 other team members (Bex, Donna and Abigail) making cards and its been really enjoyable. We send them by post to UK residents at no cost to them and you can follow us on Twitter @corona_cards and Instagram @coronacards1.

We have sent about 30-35 cards already and you can request them by asking me or messaging our pages. We hope it helps people’s mental health, particularly anyone very low or suicidal.

Crafting and focusing on the project has helped me a lot, I go for a short walk to the postbox to post them and therefore have a purpose to my walks! To know it is helping people also means a lot, and I have had 2 back in return which is lovely.

Thankfully, I can still have sessions with my therapist by Zoom and I have family support too. It is such a strange time in all our lives and it is understandable that anxiety and fear will creep back in. Especially if we have loved ones who are ill or we have existing mental health conditions.

I have learnt that life is a long game. Obviously, simply telling you to think a particular way isn’t helpful, but if you can slowly train your brain with help , then you’ll get a much better perspective on everything surrounding life and Covid. By no means does this suggest that we should all look miles away in the future and think about retirement properties or what your grandkids will be like, it simply means that you should take stock of the most important things around you and prioritise those.

I am thinking of those who are ill, particularly the ones I know about personally and wish them a full recovery.

A wise friend of mine told me this week that it is OK to take time for yourself. To just be, to look after your mental health. She is right.

So right now, despite feeling like I should be constantly working or busy with Pesach cleaning, I will be looking out for self care and I hope you will too. Keep focusing on gratitude.

Wishing all my Jewish friends a happy Pesach and everyone else a good Easter break.

How are you feeling?

Eleanor x

Covid 19: Positive and Negative for Mental health and Work? Guest blog by Danielle Strouther

~ Eleanor Segall ~ 3 Comments

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(image: morefamousquotes.com)

 

For anyone that’s suffering from anxiety, OCD or other mental health conditions, living through a pandemic is not a walk in the park. 

A time of crisis is enough to cause panic in anyone. If you’re already struggling with a ‘normal’ day, the added stress means it’s even more difficult to keep your head above water. 

But, it might not all be bad news. Using mental health data commissioned by Adzooma, there may be some light at the end of this tunnel. 

 

Why we should care about mental health

COVID-19 is a pandemic, with just under 500,000 people affected around the world as of March 26th 2020. 

To put things into perspective, mental health currently affects 676 million people worldwide. It’s not a pandemic, it’s an epidemic.

Mental health isn’t contagious. You don’t contract depression from shaking hands with someone that has it. But it is a crisis that’s often overlooked. In fact, 70-75% of people with mental illness receive no treatment at all, choosing to remain silent. This is particularly true in men, who make up 75% of all suicides. In the UK, men aged 40-49 have the highest suicide rates in the country.

 

Mental health caused 44% of all sick days 

1 in 5 employees have called in sick to avoid work. And no, this wasn’t because they simply didn’t want to go. It’s because their mental health had become too much for them to do their job. 

Rather than be honest, 90% of people lied about it, using another reason for their absence. 

In 2019, there were 602,000 total cases of work-related stress, depression or anxiety in the UK. That’s 44% of all health-related sick days.

The cost of this is projected to be between £39.4 billion to £99 billion each year for businesses. If you break this down, it can cost employers £1,300 per employee if they don’t have the mental health support in place for their staff. 

“My mental health has impacted my work. It’s caused me to leave jobs, to call out some days when it’s just too much for me to do normal day to day activities. I also have tried to go into work on days where I’m not 100% and my quality of work and productivity have suffered.”

Rhea – Via Adzooma. 

 

69% of people say working at home helps with mental health

Here’s the light at the end of the tunnel. According to research, 69% of people believe that working at home improves their mental health.

Around the world, offices are shutting en-masse, sending entire workforces to complete their jobs from the comfort of their own homes. If there’s ever a time that people needed space to focus on their mental health this would be it. 

Its given employees the space they need to recover mentally. Beyond that, it’s showing employers that their business is capable of functioning remotely.

The positive outcome of this is that hopefully after the COVID-19 crisis, we can set up a world where employees aren’t needed in an office every day. A world where employees are free to work at home and care more for their mental health – reducing office-based overheads and the cost of sick days. 

 

Astonishing mental health data

The data on mental health was complied by interviewing employees of a range of digital marketing and technology companies, including Google, Facebook and The Independent. It revealed stark information about the current state of mental health, such as: 

  • 67.9% of people state that their mental health has impacted their work. 
  • 57.5% of people state that work has a negative impact on their mental health. 
  • Only 32.1% of people have told their employer about their mental health. 
  • Of the 67.9% of people staying silent on mental health, 83.3% of them don’t plan on ever telling their employer. 
  • 66% pf people feel that their work is understanding about their mental health. 
  • But 46% of people feel like they don’t have enough mental health support at work. 
  • 90.4% of people believe working flexible hours can help with mental health. 
  • Only 24.4% of people have mental health first-aiders at their work. 
  • 91.7% of people believe there should be more services for mental health.
  • 89.9% of people think the government doesn’t do enough to support mental health. 
  • Only 28.6% of people currently access mental health services. 
  • But if more services were available to them, 66.7% would access them. 

Access the full data here. 

 

A push for positive change 

One of the best things to come of out the COVID-19 pandemic is people working together. 

Communities are being brought closer and we’re showing compassion and offering help in brand new ways. If you’re ever unsure of that, just watch a video of people coming together to applaud everyone who’s working to stop the virus every single night. It’s a wonderful show of camaraderie. 

It’s a global crisis and we’re in it together. Now, hopefully, we can carry on this momentum to help with mental health and continue the fight for better mental health support. 

With support, we can get better. We can push for positive change to help the crisis. Without support, it will only get worse.

Together, let’s take action and break the silence.

 

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This guest blog was written by Danielle Strouther. She is currently writing lots of words about all kinds of unique subjects at Adzooma and searching for a word she likes more than discombobulated. She has a masters in Film and Television, so can tell people she knows what’s good on Netflix.

 

 

We will beat this, It will get better: Guest blog by Jenny Nguyen

~ Eleanor Segall ~ 2 Comments

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(image: Mercury News, Daphne Sashin -USA)

We are currently living in strange times, where the majority of people are practicing “Social Distancing”. This has become the norm for most people for a couple of weeks or months. Its only a few months of the first year of the new decade, and no one expected coronavirus to have such an impact of everyday life.

Many people out there are worried and anxious about what is happening, you are not alone. We are all in this together and we can beat this virus. My blog is all about me and my anxiety and how I been coping during these difficult times.

Let me start by saying that even before coronavirus, I have suffered from anxiety for most of my life. I am always constantly worried and stressed about what the future holds. It is the uncertainty that makes me so nervous. Sometimes I just want to stay in bed and not talk to anyone. 

It was when something in my life happened, I decided to take matters into my own hands in order to help deal with my anxiety. I decide to self-refer myself and attend CBT classes provided by the NHS. My counsellor has been so helpful in helping me to put things in perspective.  I learnt different ways to help me deal with the anxiety. During the week, I still continue with my CBT lessons, but it is done by telephone.

I really appreciate the work the NHS does. They work so hard to try and help people struggling through hard times and saves people’s lives. 

When I first heard about the coronavirus, it was okay but then when we started to get cases in UK, my anxiety levels started to kick in. I realised that I suffer from health anxiety too, where I would often check online the symptoms and some days, I convince myself that I have coronavirus.

Social media and the news are reporting about coronavirus and this made me more anxious about what the future holds and if I will be able to survive through this time. It started to get really bad after a few days, as cases in the UK kept increasing and we had deaths in the UK. 

Things started to get bad with my mental health as I started to develop symptoms of the virus. One Saturday evening, I started to develop a high fever and started panicking. I had so many thoughts running through my head and ended up calling NHS 111. All they said was ‘it’s a cold’. During that time, I was so scared and my anxiety levels was so high. That evening I found it hard to sleep but I drank a lot of water. The next day I was okay, but decided not to go in to work. It was the right decision to make. 

At work, the decision was made that everyone would work from home until further notice. During the first few days of working at home, it was good because it was great to have freedom of what I wanted to do at home, as we won’t have this much free time again. As time went on, I could feel my anxiety levels increasing and my mind kept wandering to the worst things that could happen to me and my family.

We are in tough times and it is affecting everyone mental health, even if you don’t admit it but this is the time we can work on ourselves and pick up a hobby we enjoy. I suffer from loneliness and I often need others to support me. This is the time you can reconnect with past friends. I recommend reaching out to an old friend and talking to them.

We all go through the same things and know that this bad situation will end very soon. We don’t know when, but we will beat it together.

In order to help with my anxiety levels in this situation, I focus on myself and try to find ways I can help others in this situation. I want to help others who are suffering and find ways to inspire them, that everything will be okay. Having fresh air when you are on lockdown is very important. I have a garden and once in a while I go out for a walk.

We need to protect our mental health. It is okay to be struggling. It’s okay to lose your footing and scramble to stay upright. It’s okay to be screaming on the inside or outside. It’s okay to be scared or anxious or depressed. You are not alone and people are here to support you.

We will get through this together and use this time to do something you always wanted to do. We will beat this! It will get better!

 

This blog was written by freelance writer Jenny Nguyen, in the UK.

Lockdown and Dealing with Mental Health: Guest blog by author Graham Morgan MBE

~ Eleanor Segall ~ Leave a comment

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(image of Ardmore, Scotland by http://scotlandwildlife.blogspot.com/2011/07/tobermory-to-ardmore-bay-isle-of-mull.html )

My name is Graham Morgan. This is my story of how I’m coping under lockdown.

I have just got back from walking Dash the dog round Ardmore. There was not a person in sight; just the sound of the curlews and the crows, the roar of the cold wind in the trees and the sound of the waves on the seashore. It gave me a chance to think and ponder on this first day of lockdown. It blew my tiredness away. As I reached the point; I looked along the Clyde to Dunoon; where my sister works as a midwife and hoped she was ok and thought about my brother, a medical director and psychiatrist;  having to make decisions about the future that no one should have to make.

Driving the two minute journey home I passed the post office van ; strange to see the postie with his mask and blue gloves. I felt slightly guilty for being out and had to remind myself that we are allowed one exercise session a day; that walking the dog counts as that.

I am so lucky compared to others. My friend phoned last night to say he had just managed to get home after breaking the news to his friend’s sister that that friend had killed himself days ago. Back to an email saying he was sacked from his job and that his tenant. who he shares his house with, was leaving the house as London, feels too unsafe. To deal with that?

I found out recently a Twitter friend was passing round my book on a psychiatric ward. The thought of being back in hospital but with no visitors and all the restrictions that happen now, fills me with horror; makes my last hospital stay feel pleasant. 

Yesterday a young man contacted me on Facebook to say how much he enjoyed my book START and how he was now in self isolation. I remembered he had been in hospital for months and months; was just getting used to his first flat; getting back to education, finding joy in his creativity. I remembered the loneliness I felt when I lived alone; those days when there was no one to speak to, to share a smile with. How it tore at me! Slapped me to the ground with sadness. I think of so many friends who are already lonely; lost in their lives, lacking the energy to even make a cup of tea.

I am indeed lucky. So far in our tiny household we have got over the twin’s meltdowns when we took them out of school last Monday. How frightened they were and how much they miss their friends. Home schooling for the moment is fun, I imagine, as the weeks go, by it will get harder. We are lucky we still have perspective; not to get angry and argue because of our own anxiety.

I am used to being awake in the early hours, yet somehow I am sleeping OK at the moment and have decreased my drinking. 

My understanding of the world (due to my beliefs at the moment) is that I am evil and bringing about its destruction; I think I am partly responsible for the fires and floods; the wars but, for some reason, coronavirus seems to have nothing to do with me. I have no idea why, but it is a relief.

I have more realistic worries, like the special care my Mum made to get a long tight hug when I left her in England to go back up to Scotland. 

We have been working from home and have been more or less self- isolated since Monday because my partner has asthma and yet her separated husband is a key worker  and looks after the kids too. There is relief that these are ‘real’ worries that I can grasp; not my usual ones.

The most pressing concerns are how to work from home as well as home schooling the children; how to get bread and eggs. The biggest inconvenience has been having to queue outside the chemist for my anti depressants; thankful that my GP realised I was taking them too infrequently and that now I am back up to the required dose I feel so much more relaxed.

I have one quandary; a minor one. I went to get my jag (injection) yesterday for my mental illness. The CPN (community psychiatric nurse) who gave me it had no more protection than normal. It was quick and painless.

He said he didn’t know where the community mental health team would be soon; they may be based with another more urban one by my next appointment. He said that if I, or anyone else near me, got any symptoms I was to phone in but that he had no idea what they would do if I did; that I might have to take oral medication.

At that I was lost because, of course I would have to;  not doing so at such a time would cause so much trouble but, at the same time; I am on a community section because I cannot make myself take medication, how can I agree to that, if it happens?

I have my work, I have food, my lovely family and Dash the dog who cuddles tightly up to me every night. I have my writing, my books, my music. So many people I know have nothing approaching that. 

I think I am glad I don’t have the imagination to see the scale of what is happening and am not torturing myself with the ‘what ifs’. Good luck to all of you who may not be in such a good place. Let us all help each other as best we can over the coming weeks.

 

Graham Morgan has an MBE for services to mental health and is the Author of START (by Fledgling Press) a memoir of compulsory treatment, love and the natural world. Available from Amazon and Waterstones on line.

He can be found at @GrahamM23694298 on twitter and at Graham Morgan – author; on facebook or at the Scottish Booktrust Live Literature database at https://www.scottishbooktrust.com/authors/graham-morgan

 

How Debt can have a huge impact on your Mental health by Ian Sims

~ Eleanor Segall ~ 1 Comment

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(image: Money Under 30)

With the coronavirus outbreak, it is a worrying time for many of us financially. With that in mind, today we would like to share this about debt and mental health: 

Worries about money can hugely influence your overall wellbeing. A study conducted in 2019 showed that 9.5 million people in the UK have issues with their mental health, in direct relation to money woes, whilst a staggering 18 million worry about lack of money daily (source:N26).

How mental health impacts your finances

Research conducted by National Debtline indicates that approximately one in four adultswill experience an issue with their mental health within any given year. It is worth noting mental health incompasses a range of conditions and experiences, including:

● Anxiety

● Depression

● Bipolar disorder

● Phobias

● Schizophrenia

● Dementia

It is also worth highlighting that having a mental health issue or condition does not automatically mean you will struggle with finances or debt. However, it may make it harder to deal with. Research indicates that around half of all adults in the UK who are having debt problems also have a mental health issue (source: National Debtline).

It can causes a vicious cycle of problem health and finances

Unfortunately, feelings of stress, anxiety and even depression relating to growing fears about lack of money can lead to a vicious circle. It can impact your finance management abilities in a variety of ways. For example, serious anxiety or depression may cause you to lose energy or avoid your debt entirely. This may lead someone to avoid keeping up to date of their finances.

Problems with mental health could also affect finances if it means that it reaches a serious point where the person is required to take time off work. Depending on their individual circumstances (such as whether they are entitled to sick leave or not) this could mean a sharp reduction in their income. Unfortunately, this might have the unintended impact of making their mental health worse.

Other signs that debt is causing an impact on one’s health mentally include:

● Become overwhelmed or sick at the thought of the debt you are in

● Starting to withdraw completely from family and friends due to debt anxiety

● Symptoms of preexisting mental health conditions such as depression, are worsening

● Struggling to eat properly

● Struggling to sleep

● Regularly underperforming at work

What you can do if you are in debt and struggling with mental health

Do not suffer in silence, there are a number of places you can turn to that are confidential and free. This includes services such as the Samaritans or Mind. There are also debt charities dedicated to providing advice on how to get out of your debt, such as StepChange and National Debtline.

If you are looking to lower or consolidate your debts, you can look at debt management companies, but please note that they make take a fee for using their services

If you need help in the current crisis with getting Universal Credit or other welfare benefits for job loss or want to know more about managing your finances, check out the government and money websites such as MoneySavingExpert by Martin Lewis.

This blog was written by expert and freelance writer Ian Sims.

 

 

Mental Health Tips to get you through Coronavirus Lockdown: Guest blog by Chantal Shaw

~ Eleanor Segall ~ 4 Comments

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(image: Self Care Pursuit)

If you’re stuck at home during the Coronavirus outbreak and need some tips to help with your mental health, you have come to the right place.

Being on lockdown can make us all feel depressed and more anxious. Self care for ourselves and our families are more important than ever.

Here are some suggestions of things to do to help your mental health and self care at the moment:

– Follow an exercise video- Listen to guided relaxation (I recommend channels ‘Relax for a while’ and ‘Michael Sealey’ on Youtube).

– Write down your thoughts and feelings in a journal- this helps to clear your mind.

– Nourish your body with healthy food and stay hydrated, so important to get help with groceries if possible and drink lots of water.

– Have a bath to help relax you and keep you feeling good.

– Watch stand up comedy on Netflix, Amazon Prime or on TV. 

– Do a puzzle, if you enjoy them.

– Play a board or card game.

– Limit your exposure to the news to once a day if you are able to stop anxious thoughts. 

– Bake/ cook – good for being mindful and creating something delicious, with a sense of achievement.

– Read a book and let your mind imagine.

– Go for a walk in nature (responsibly and if your country’s guidelines allow you to!).

– When you get up- make your bed and don’t stay in pyjamas all day, to get you into a good routine and positive mindset.

– Have a phone or zoom chat with positive influences in your life.

– Tidy your home as best you can.

– Play upbeat music (and dance or sing).

– A few drops of pure lavender oil in your bath or a lavender pillow spray to help you fall off to sleep and help reduce anxiety.

– Learn a new skill- many online courses are being offered.

– Break down the tasks that are overwhelming you in to small achievable chunks.

 

If you are having persistent overwhelming negative thoughts or feelings please tell someone- speak to a trusted friend or family member, your GP, the Samaritans on 116 123 (UK- you can also email them if you prefer), a counsellor.

Things can and will get better.

Our mental health is just as important as our physical health, look after it.

 

Chantal Shaw is a guest writer from the UK and the sister of our founder Eleanor.

Coronavirus Thoughts: Acts of Kindness and Mental Health by Eleanor

~ Eleanor Segall ~ 8 Comments

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(image: Readers Digest)

Dear friends,

This has to be the strangest time in all our lives. Not being able to leave the house for fear of passing on a deadly virus, all the family working from home, worrying that symptoms are indeed Covid 19.

This outbreak has already infected friends and potentially family. I think I may have had a mild version and have been isolating for at least a week already, and now until the danger passes. Thinking of all my friends who are affected and anyone who has the virus or whose life is being disrupted because of it.

There are good things happening- acts of kindness, communities pulling together, sunshine and flowers and spring blooming. Supermarkets opening for NHS workers and the vulnerable, the homeless being housed in hotels, financial help from the government (although can we please help our self employed workers more?).

I do worry though about the impact the virus will have on those with mental health conditions. My appointment with a psychologist to help me with my PTSD has been postponed and no new date given. I can’t go to see my therapist either but I think will organise a Skype call so that we can continue the EMDR trauma therapy I have been having. Medication supplies are so far unaffected.

I am lucky to live with family at the moment and have the support of my husband, mum and step dad and wider family too. For those living alone, having to buy groceries and navigate this new and scary world alone is terrifying for them. I was heartened to see this week, the Jami appeal for the vulnerable in the Jewish community. Mental illness does not discriminate and with all the pressures at present, suicide remains a real risk. We can combat this through checking in on friends and family regularly and signposting them to emergency support such as the Samaritans or crisis teams.

It is a scary time but we all must pull together and reach out to each other, by video call, phone call, whatsapp message or more and try, from our homes, to look after the vulnerable and our neighbours.

Most importantly, we must look after ourselves and our households and try to stay well.

How are you coping?

Love,

Eleanor x

How to make your surroundings more comfortable if you have Anxiety: by Daniel Tannenbaum

~ Eleanor Segall ~ 2 Comments

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(image: 123RF.com)

Your environment has a huge impact on your mood, and this is especially the case when it comes to anxiety.

For example, many believe that your surroundings can often be a direct reflection of your current state of mind – for example, lots of clutter may suggest you feel overwhelmed.

Alternatively, it can make existing feelings feel worse such as lots of mess being a key trigger for depression.

However, your surroundings can also make you feel better, if you do it right. Here are some tips to help you to make your surroundings more cozy and comfortable, to help reduce anxiousness and make you feel calmer.

 

Soft lighting

Using soft lighting, especially in the evenings, can help you to feel more relaxed than harsh, bright, white lighting. Aesthetically, things like fairy lights draped along a wall or from ceiling to ceiling or lanterns, can also be nice to look at, which can be a great way of boosting morale. After all, if you are happy in the environment you are in, this will also have a positive impact on your mood.

 

Hygiene

For those that panic over clutter and messiness, having a home or workplace built with the right surfaces in mind can help you alleviate this. With companies specializing in hygienic surfaces, you can optimize your home or workplace to have doors, walls and floors which are easier to clean and reduce the spread of germs.

Simple examples include the role having blank walls and cladding over individual tiles in the bathroom or kitchen which can get grimy and hard to clean.

 

Cushions

After a long day at work, you want to feel that when you come home you can completely unwind. For many, this might mean tuning into an hour of TV or watching a film to help alleviate the stresses and strains that may have accumulated during the day, causing anxiety. Make this cozier and an altogether far more pleasant experience by having lots of cushions in different textures.

 

Rearranging furniture

You don’t necessarily need to purchase anything to change your surroundings and make them more comfortable. It could be as simple as rearranging furniture. It can help change your perspective, and also increase the visual appeal of the space you are in, making you feel calmer.

 

Plants

A number of studies have shown the mood boosting impact of having plants in the home. This tends to be one of the most cost effective ways to make your surroundings better, whilst also adding a pop of colour too.

 

Turn off electronics in the evening

Never completely unwinding and mentally checking out of looking at emails and social media can have a harmful impact on your overall levels of anxiety. To make you feel more at ease in your surroundings, it is highly recommended that you allocate times where you completely switch off your electronic devices, especially at night. Instead, why not look at more relaxing activities to do such as reading or having a hot bath?

 

This article was written by freelance blogger Daniel Tannenbaum

Coronavirus Anxiety: Self Isolation by Eleanor

~ Eleanor Segall ~ 17 Comments

corona1

(image by Eleanor using Canva.com)

 

Hi friends,

Those of you who follow me on social media will be aware that due to fatigue, a non persistent dry cough and feeling warm/sweaty (but no full blown fever thank God), I am self isolating at home for 2 weeks as a precaution.

I am doing alright today, slept a lot as had little energy and had chicken soup and Paracetemol. It is very unlikely I have Covid 19, probably just another virus but due to the current climate, I am taking precautions. I also have a surgical face mask which I am wearing to protect my husband, mum and step dad, in case it is anything more sinister. I have friends who are also self isolating and who are NHS front life staff that I am worried about.

In truth, this kind of isolation is something I am used to as with my anxiety I work from home. However, this is an unprecedented situation and one that we have never seen before in our life time. It is scary and the news feeds can cause anxiety.

I have decided that :

1)I will limit how often I check the news about coronavirus and will try not to listen to LBC overnight- I love LBC but I think this is best as there is rolling news coverage.

2) I will increase self care, rest and relaxation time- in order to stay sane, this may mean getting fresh air in our garden.

3) I will take each day as it comes and do as much as I can while in isolation.

4) Get enough sleep and eat healthily

5) Stay in touch with friends

 

What are you doing to manage your anxiety around coronavirus?    

Love,

Eleanor x