I am absolutely delighted to share that Vuelio has listed Be Ur Own Light as a Top 10 UK Mental health blog! For the 6th year running! I am so grateful as we work hard year-round on the blog. Thank you to all our amazing collaborators too. These lists recognise influential blogs in their sectors.
While we might think that everyone is a buttoned-down professional, everyone has their own relationship to their work. But what about returning to work after a long time away? Maybe you’ve been on maternity leave, have suffered an illness, been struggling with mental health, or have been off work for a variety of reasons.
However, it’s true that settling back into the regular working cycle is often a form of mental health and self-care in itself. This is because work is hard, as is balancing a job around personal priorities. As such, it’s important to get out there, to make the right preparations and to believe you can do it. The secret is that you really can, even if you had to fight against your previous employer thanks to their lack of labor law compliance tracking.
With that in mind, let’s discuss how to brace yourself for a return to work, even after a long time away.
Plan Ahead For Your Transition
Your employer likely knows that you have a period of unemployment in the past, and may have asked you about it. If you were candid about it and still gained the job, your employer will likely understand. For the first couple of weeks, you might ask to do staggered days or part-time shifts, then slowly move into full-time. It can’t hurt to ask.
Alternatively, you might integrate a full month of regular 9-5 work to onboard, and then consider remote working from that point on. Planning ahead for your transition, making these requests, or asking for any appropriate support measures can be key. For example, perhaps you need to visit your physiotherapist once a week for mobility assistance. Laying this all out on the table is healthy, because you have nothing to be ashamed of, and reasonable provisions must be made for you (as they legally ought to be for anyone who experiences a personal condition or disability).
Refresh Your Skills & Knowledge
Even the most capable professional can feel rusty in their skills after a period away, as work isn’t like riding a bicycle, it takes a little adjustment period to feel your best. As such, you might ask to review certain work materials before you start, such as the company structure, role boundaries and parameters, and specific preparations to make.
In some cases, you may have the tools to play around with before you start. If you’re working in the content production section of a marketing department, you might focus on Premiere Pro revision or editing software understanding once more, checking out the new updates to see what has changed. This way, you arrive at the new place a little sharper and more practiced.
Get Into The Daily Schedule Beforehand
You may have a couple of weeks before you start work again, which is a great practice period for getting used to your new schedule. You might begin waking up early in the morning and going to bed early, to help your body clock adjust to the new normal. You could even take the commute a few times to make sure you relax into it, and don’t have to worry about being late for your first day. If taking the train during rush hour or figuring out the best route to drive, that can give you great peace of mind. If you are struggling with your mental health, definitely reach out for support.
Moreover, you might prepare your lunch the night before just to get into the habit, or purchase your train tickets set to be valid by a certain date. Getting into the swing of things allows you to avoid feeling tired out or a little shocked when you settle back into work. You don’t want to wake up for your first day tired, irritable, and hungry, but energised and ready to get started. If you have work anxiety, its OK speak to a trusted friend, family member or therapist and seek support.
Don’t Try & Reinvent The Wheel
Most people like to give a good impression as they turn up to a new job for the first time, but that doesn’t mean you have to become the employee of the year in the first week. Just take it easy, and follow the onboarding plan. That’s all you have to do to begin with. Sure, you might be involved in new meetings, but you don’t have to lay out a large vision or plan just yet. Sure, you might be an integral part of the team, but you don’t need to take everyone’s work on immediately.
It takes time to adapt to a new workplace, and any manager worth their salt understands that. This is also a period to ask as many questions as possible, even if they seem silly on the surface. After all, if you don’t ask now, when will you? Moreover, if you’re a little rusty, don’t be afraid to admit that and slowly sharpen your skills. You don’t have to put every insecurity out there of course, but don’t feel like you have to be perfect, because that’s the quickest way to make a mistake.
Manage Stress & Anxiety Responsibly
It’s natural for people to feel a little stressed at work, and if you have anxious feelings, a new job is fertile ground for them to surface. But you can manage your anxiety with care. You might use supplements to help you (consult a doctor first), and this could include valerian root which is know to deal with mild stress, or ashwagandha, a herbal blend known to relax. Use what works for you and is approved by your doctor, and if advised against taking it or if they clash with any medications you take, make sure to stay well clear. Seeing a therapist can also be helpful.
Moreover, breathing exercises, good sleep schedules and hygiene, and the willingness to take each day at a time can help you feel more relaxed in no time. The first few weeks can be worrying, but sooner rather than later you may begin to feel at home.
With this advice, you’ll be certain to brace yourself even after a long absence preceding your return to work.
Unlock the secrets of modern recruitment: Discover tips for hiring new talent in 2024 and stay ahead in the competitive market.
In the dynamic landscape of recruitment, timing is crucial, employers constantly strive to minimise the time it takes to fill vacant positions while ensuring they find the best talent for their teams, and with the evolution of recruitment strategies and the integration of technology, the recruitment process has undergone significant changes in 2024. Similarly, it is really important to boost wellbeing at work and have strategies in place to support employees when you recruit and HR can assist with this.
Let’s explore how long it takes to recruit a new employee in the current landscape.
Streamlining the Recruitment Process
Traditional recruitment methods often involved time-consuming processes, including manual resume (CV) screening, multiple rounds of interviews, and lengthy decision-making cycles. However, in 2024, organisations are leveraging advanced technologies such as Applicant Tracking Systems (ATS), Artificial Intelligence (AI), and automation tools to streamline the recruitment process.
These technologies enable recruiters to sift through large volumes of resumes efficiently, identify top candidates, and schedule interviews with ease, significantly reducing the time it takes to fill vacancies.
It’s also worth checking out places that offer temporary workers, for example, those in the medical or mental health field will be able to take advantage of services like physician recruiter companies who can give you talented and passionate staff on a short term basis.
Enhanced Candidate Sourcing
In today’s competitive job market, attracting the right people requires innovative candidate sourcing strategies; Employers are leveraging social media platforms, professional networking sites, and job boards to reach a wider pool of candidates and in doing so you can uncover some hidden gem candidates. You also want to make sure that you support your candidates, especially when you come to hire.
Additionally, employee referral programs and talent acquisition partnerships with educational institutions and industry organisations have become popular avenues for sourcing qualified candidates. By proactively engaging with passive candidates and building talent pipelines, organisations can expedite the recruitment process and reduce time-to-hire.
Virtual Recruitment and Remote Onboarding
The widespread adoption of remote work has transformed the recruitment landscape, paving the way for virtual recruitment processes and remote onboarding practices- in fact, in 2022, it is estimated that around 27% of the US workforce was working remotely and this is an upward trend that has been seen in the UK too.
Video interviews, virtual career fairs, and online assessments have become integral components of the modern recruitment process, allowing employers to conduct interviews and assess candidates from anywhere in the world. This can also be helpful to people with disabilities and mental health issues, to be able to interview from within their own home.
Agile Recruitment Strategies
In response to rapidly changing market dynamics and evolving needs, organisations are adopting agile recruitment strategies to adapt quickly to shifting priorities and talent requirements. Agile recruitment involves breaking down the recruitment process into smaller, manageable tasks, enabling recruiters to respond promptly to hiring demands and make data-driven decisions. By adopting an agile approach, organisations can reduce recruitment cycle times, improve candidate experiences, and maintain a competitive edge when recruiting new talent.
2024 is the Best Time to be Recruiting!
In 2024, the recruitment landscape continues to evolve, driven by technological advancements, changing workforce dynamics, and the need for agility and efficiency.
While the time it takes to recruit a new employee may vary depending on factors such as industry, role complexity, and candidate availability, organisations are using innovative recruitment strategies and technologies to speed up the process and secure top talent in a competitive market filled with approximately 12 million Americans every month and millions in the UK.
It is also important to support the mental health and wellbeing of new employees through the recruitment stage to onboarding and beyond, to ensure they feel settled and can thrive in your business. HR can assist with this, as well as developing wellness plans when employees begin
By embracing virtual recruitment, agile methodologies, and metrics-driven approaches, organisations can reduce time-to-hire, improve candidate experiences, and achieve better recruitment outcomes in the dynamic and fast-paced world of talent acquisition (whilst embracing employee wellbeing).
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.
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’
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.
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!
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.
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.
Our generation loves digital media and smartphones. While it can be highly beneficial in some ways, unfortunately it does come with negative associations, known to affect our mind and bodies more than we may know. Taking more time away from our screens can help to reduce stress, improve sleep quality, improve our relationships, free up more time for friends and family, and help with our personal growth.
As we have become very reliant on our phones and social media, sometimes it’s necessary to actively seek ways to reduce our time using them to help with our overall health.
Spend An Hour A Day On A Screen-Free Hobby
The first thing you should do to help you get respite from constant connectivity and to help your mental health is to spend an hour a day on a screen-free hobby. Identify an hour a day you have free consistently and set it aside for a hobby, whether that’s an hour before you start work or after work. Some examples are throwing on your favourite loungewear and spending an hour exercising, meeting a friend for a fun activity, reading, cooking, crafting, journalling, gardening, listening to a podcast, volunteering or going to explore a new place. If you have the time, on weekends or when you’re not working, try to increase this hour to a few.
Not only does this help you reduce your screen time, but you can focus on yourself and things you enjoy. You don’t have to spend money on this (or you of course can if you want to) and can get creative, whether they’re solo activities or you’re planning activities with a partner or family.
Use An App To Limit App Usage
If you struggle to put your phone down once you’ve picked it up to check what you need to, then you can use your phone to help you limit your phone usage. Most phones have a setting where you can set a limit on your phone, either for specific apps (e.g. you spend too much time on Instagram specifically), or for your phone in general, to flag you when you need to switch it off and have used your limit. Whilst you can switch this off if you need to, it’s not 100% effective of course, but it just provides that extra indication and reminder to help you break unhealthy cycles. Give this a try, it might not be fully effective when it’s the only measure you put in place, but when you combine it with other healthy alternatives to using your phone, it should help overall!
Eat Without Your Phone
Something else that can help you break the cycle of constant connectivity with the digital world is to make sure you don’t use your phone when you’re eating. There are studies that suggest when you eat food and scroll at the same time, a double hit of dopamine is released, so you naturally become more inclined to use your phone more and eat more food. This forms an unhealthy habit for both our mind and body, so keeping them separate is important. Meal times are a great opportunity to sit at a table, listen to your favourite album or have a catch up with friends, family or your partner, rather than keeping on scrolling.
(image: Unsplash: Micheile Henderson)
Leave Your Phone Out Of Your Bedroom
Something else that can really help you to reduce your digital use is to leave your phone out of your bedroom. Get yourself an alarm clock, then you have no reason to need your phone in there. Sitting and scrolling on our phones in bed is so tempting and it’s really easy to do, however it often means we go to sleep later than we should or would want to, as well as making it more difficult to actually sleep when you do put your phone down, as the blue light can disrupt your sleeping patterns and leave you awake for longer.
So, keeping your phone out of your room, for at least an hour before bed, helps to break this cycle. Replace your habit of scrolling on your phone with something relaxing that helps you to unwind, like reading a book or magazine for an hour, having a nice bath and doing your skincare, some meditation or just listening to music. You’ll find you sleep much better, helping you to feel energised and refreshed the next day, as well as helping your mental health.
Addictions are pervasive and challenging conditions, which often dictate thoughts, behaviours, and lifestyles. The journey from the clutches of addiction to the road of recovery is a complex process that requires a combination of medical, psychological, and social interventions. This exploration delves into the intricate dynamics of addiction, examining the factors that contribute to its grip and illuminating the multifaceted road to recovery. By understanding the complexities involved, we can better appreciate the resilience required to break free from addiction’s hold and the comprehensive strategies essential for successful recovery.
1. The Tenacity of Addiction
Addiction’s grip on individuals is marked by its tenacity, rooted in the rewiring of the brain’s reward circuitry. Substance use or compulsive behaviours trigger the release of neurotransmitters, creating a cycle of pleasure and reinforcement that the brain craves. Over time, this leads to neuroadaptation, where the brain becomes increasingly tolerant to the substance or activity, necessitating higher doses or more frequent engagement to achieve the same level of satisfaction. The result is a profound physiological and psychological dependence, creating a formidable barrier to breaking free from addiction, but it can be done.
2. The Impact on Mental Health
The relationship between addiction and mental health is intricate, with each often exacerbating the other. Individuals struggling with addiction can turn to substances or behaviors as a coping mechanism for underlying mental health issues such as anxiety, depression, or trauma. Conversely, the neurochemical imbalances induced by substance use can contribute to the development or worsening of mental health conditions. Untangling this complex interplay is crucial for effective treatment.
Addressing both addiction and co-occurring mental health disorders simultaneously is essential for comprehensive care, offering individuals a holistic approach to breaking free from the entwined challenges they face.
3. Detoxification and the Initial Steps:
Embarking on the journey to recovery from addiction often begins with detoxification, a crucial initial step in the process. Acknowledging the need for professional assistance is pivotal, especially when seeking recovery from substance abuse. If you’re seeking help with alcohol addiction, for instance, a quick online search using keywords such as ‘alcohol rehab in Austin’ or your country and region can lead you to specialised facilities.
In rehab centres, individuals undergo supervised detox, where medical professionals monitor and manage withdrawal symptoms, ensuring a safe and supportive environment. Beyond addressing physical dependence, alcohol rehab can integrate comprehensive treatment plans that encompass counselling, therapy, and holistic approaches to address the psychological and emotional aspects of addiction. Choosing the right rehab centre sets the foundation for a transformative recovery journey, offering personalised care to guide individuals toward a healthier and more fulfilling life.
4. Building a Supportive Network:
The road to recovery is not a solitary journey; building a supportive network is instrumental in breaking the isolation that often accompanies addiction. Support can come from various sources, including family, friends, and fellow individuals in recovery.
Twelve-step programmes, group therapy, and counselling provide avenues for individuals to share their experiences, gain insights, and receive encouragement. The power of community support lies in its ability to offer understanding, empathy, and shared strength. Establishing and maintaining these connections is crucial for navigating the challenges of recovery, fostering a sense of belonging, and reinforcing the commitment to breaking free from addiction.
5. Embracing Long-Term Recovery:
Breaking free from addiction is not a one-time event but a lifelong process that requires ongoing commitment and effort. Embracing long-term recovery involves adopting a holistic approach that addresses the physical, mental, and social aspects of an individual’s life. Continued therapy, participation in support groups, and the cultivation of healthy habits contribute to sustained recovery. Individuals are encouraged to identify and manage triggers, develop coping mechanisms, and make positive lifestyle changes that align with their newfound commitment to well-being. By embracing a comprehensive and evolving approach to recovery, individuals can navigate the complexities of life beyond addiction, gradually diminishing its grip and building a foundation for lasting freedom.
Breaking free from addiction is a challenging yet transformative journey marked by resilience, self-discovery, and continuous effort. The tenacity of addiction, rooted in the brain’s reward system, necessitates comprehensive strategies that address both the physiological and psychological aspects of dependence.
The interplay between addiction and mental health underscores the importance of integrated care. By understanding the complexities of addiction’s grip and the multifaceted road to recovery, individuals can embark on a transformative journey toward breaking free and reclaiming their lives.
This article was written by author Miranda Spears.
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