Being a parent is challenging, but being a parent who is homebound can be incredibly isolating and stressful. With the added pressures of the COVID-19 pandemic, homebound parents have been struggling with their mental health more than ever before. However, it doesn’t have to be this way. There are several mental health support strategies that parents can implement to help them cope with this challenging time and help them continue to provide their children with the love and care that they deserve.
Prioritise Self-Care
Self-care practices such as mindfulness, meditation, and exercise can help homebound parents manage their stress and maintain their mental health. They can schedule regular exercise routines at home, and practice deep breathing and meditation during their downtime. It is essential for homebound parents to set boundaries and take care of their well-being to increase their capacity to address the demands of parenthood.
Seek Professional Help
Homebound parents who are struggling with their mental health should consider seeking the support and guidance of a mental health professional. They can benefit from online therapy sessions, group therapy sessions, or taking medication that might help them feel better. There are also many mental health hotlines and online resources available to parents struggling with their mental health.
Connect with a Support Network
Homebound parents can engage with online support groups where they can share their experiences, offer and receive advice, and connect with other people going through the same thing. It is also a good idea to connect with friends and family members for emotional support. Social connection is vital to maintaining good mental health.
Utilize Home Health Care Services
Home health care services can provide support and assistance for parents who are struggling with their health. These services can include anything from medication management to helping with household chores and providing much needed respite care for parents. Home health care services can also help parents navigate local resources to receive additional support.
Practice Stress-Reducing Activities with Children
Homebound parents can engage their children in various stress-reducing activities such as sensory play, guided meditation, deep breathing exercises, and yoga. These activities can help children learn how to manage their emotions and provide a calming environment for both parents and children.
Being a homebound parent is challenging, but it becomes even more challenging when mental health struggles are involved. Still, it is essential to prioritise self-care and seek professional help when needed. Engage with a support network, consider utilising home health care services, and perform stress-reducing activities with children.
These strategies will significantly empower homebound parents and help them cope with the challenges of parenthood effectively. With the proper support, homebound parents can provide the love and care their children need and deserve.
This article was written by writer Lizzie Weakley.
The decision to seek help for alcohol use disorder is an important one. It takes courage to admit that you need assistance, and taking the first step toward recovery can feel like a daunting task. One of the early steps of recovery is an alcohol assessment centre, which can assess your condition, provide treatment recommendations, and connect you to ongoing support. However, navigating an assessment centre can be overwhelming, especially if you are feeling vulnerable or uncertain. In this post, we will discuss some tips for maintaining your mental well-being while navigating an alcohol assessment centre.
Educate Yourself
Before entering an assessment centre, take some time to educate yourself about the process and what to expect. This can help to ease anxiety and provide a sense of control in an unfamiliar environment. You can research online, check out the centre’s website, or speak with someone who has been through the process before.
Prepare Mentally and Emotionally
Entering an assessment centre can be a nerve-wracking experience, but it’s essential to prepare yourself mentally and emotionally. You might consider bringing along a trusted friend or family member who can offer support and help you stay grounded. You can also practice mindfulness or deep breathing exercises to help you stay centred.
Speak Openly and Honestly
It’s important to be honest about your alcohol use, even if you feel embarrassed or ashamed. The professionals at the assessment centre require accurate information to provide the best treatment options for your specific needs. Honesty also helps to build trust and openness in the therapeutic relationship between you and your counsellor.
Focus on Your Goals
Entering an assessment centre can be overwhelming, but it’s essential to focus on your goals for recovery. Discuss your goals with your counsellor, and work with them to develop a plan for achieving them. Remembering why you’re seeking help and what you want to achieve can help motivate you and make the process easier.
Take Care of Yourself
Finally, remember to take care of yourself while going through an assessment centre. It’s essential to prioritise your mental and physical well-being, which can include eating well, drinking plenty of water, and getting enough rest. Self-care also means taking breaks when necessary, practicing healthy coping mechanisms, and setting boundaries with those around you. Navigating an alcohol assessment centre can be overwhelming, but it’s an essential step towards recovery from alcohol use disorder.
By educating yourself about the process, preparing yourself mentally and emotionally, speaking honestly with your counsellor, focusing on your goals, and taking care of yourself, you can maintain your mental well-being while going through the process. It is highly recommended to reach out to facilities where you are, like A Better Choice Counselling/ Alcohol, Drug & Assessment Center, for more information or to answer any questions you may have.
Remember, seeking help for alcohol use disorder is a brave decision, and with the right support and resources, recovery is possible
In 2021, I was hospitalised for the second time in my life, due to an acute psychotic episode as a result of my then-recent diagnosis of Bipolar Disorder (Type One). Hospitalisation is one of the scariest, most unsettling periods of time but – a sometimes – necessary stage to recovery. I was so deep within my psychosis for the first week of my admission that I was quite oblivious to my surroundings and the people I was sharing the space with.
However, when my psychosis started to subside and I began to return to my true self, more free from delusions and mania, I was struck with a strong feeling of not belonging. I felt truly and utterly lost.Â
My ward was made up of around fifteen other women, with varying diagnosis, in differing mental states and from different walks of life. Yet, somehow I still felt like an outsider.
At first I was trying to think why. Was it because I was a Northerner in a Southern hospital? Was it because I was one of few that was the same ethnicity as myself? Was it that I was younger than most? There were so many factors that could have been the result of me feeling at a loss and not finding belonging.
Ultimately, no one wants to feel like they belong inside a psychiatric hospital. However, I believe there is merit in feeling like you have a place and in finding a sense of belonging helped me to have grounding and a base that wasn’t initially there.Â
Here are a few factors, of which helped me to find belonging:
Acceptance – A lot of my initial struggle was the complete denial, fuelled mainly by my delusional thoughts, that I wasn’t mentally ill and I was in the wrong place. The acceptance that I was a patient in a place that was designed to help me was a key turning point within my recovery. I belonged and thus was worthy of treatment and a future.Â
Routine – Although I grappled with feeling like I was becoming institutionalised, I think sticking to the routine of the ward was really important. Asides from the benefits of attending meal times, having the structure meant seeing familiar faces, both staff and patients and having positive interactions.Â
Involvement – Attending the therapy sessions that were available were so beneficial. My ward had a brilliant occupational therapist and other specialists that would come in to do structured sessions such as music therapy, cooking or yoga classes. Again, I got to see familiar faces and it brought with it a sense of community.Â
Authenticity – One of my biggest struggles throughout both manic, and depressive periods, is finding it hard to connect to my true authentic self. Reconnecting to myself and allowing myself to just be me meant that I felt more relaxed and at ease.
Finding this sense of belonging in a place where no one wants to belong ultimately gave me the grounding to go forward and look forward to a brighter future.Â
Katie is a freelance writer who lives with bipolar disorder in recovery and has courageously shared her experiences of being hospitalised here.
She sits nervously clutching her GHD straightened hair. Its meant to look poker straight but her curly waves never seem to look like Avril Lavigne’s hair. Except for that time when her friend tried to tame it for her with straighteners and an iron!
She lives in a bedroom in the family home- half child, half adult, the wallpaper pink with pictures of little bo peep covered with music posters- Destiny’s Child (Beyonce, Kelly and Michelle in their Survivor jungle outfits peer down) and Joss Stone with her nose piercing. She looks up to these women and wishes she could be them, especially Joss, who is only a year or so older than she is. Mariah Carey is another huge influence and she listens to her Daydream and Greatest hits albums on repeat on her CD player, trying to sing like Mariah but failing to hit those notes.
At school, she loves Drama- she loves to perform as different characters and study theatre. She has a wonderful group of friends who she will remain friends with today. She dreams of going to drama school.. and she will achieve her goal!
She is me, aged 16 years old in 2004.
She is ‘baby Ellie’- the teenager who had no idea what was in store for her life or to come. Who should have been free to party, make mistakes, not worry about life. Who should have been discovering life safely but enjoying teen life.
She was given the diagnosis of a severe mental illness, bipolar disorder, when she was still a child.
She struggled with depression, mania and psychosis from the age of 15.
She has been medicated for 19 years (and had changes of medication).
She has been in therapy for longer.
but she survived and thrived.
And she still loves theatre and music and friends (although the GHD’s have been relegated to the back of the cupboard!)
So dear Baby Ellie,
Whatever happens – everything is going to be OK and you will achieve things beyond your imagination- except being able to sing like Mariah Carey.
When I look back at her, I hear the lyrics of the song ‘Looking in’ on Mariah’s day dream album that I used to play….
Binge eating disorder (BED) is a severe eating disorder characterised by recurrent episodes of consuming large amounts of food in a short period. This disorder is associated with acute physical and psychological complications that can affect an individual’s quality of life. Recovering from binge eating disorder can be a challenging process, but with the right guidance and support, it can be achieved. This blog post will discuss five tips for successfully recovering from binge eating disorder.
Seek Professional Help
Recovering from binge eating disorder requires professional guidance and support. The first step towards recovery is to seek professional help. Consulting with a healthcare provider (such as the NHS or privately) or a registered dietician can help an individual develop a personalised treatment plan that addresses their unique needs. The medical professionals (psychiatrist, GP) can also screen individuals for underlying health problems that may contribute to binge eating disorder, such as depression, anxiety, or other mental health disorders.
Establish a Support System
Establishing a support system is essential for individuals recovering from binge eating disorder. This support system may consist of family, friends, or support groups. Support groups can help individuals connect with other people experiencing similar conditions and receive emotional support and encouragement. It can also provide information about recovery resources and strategies that have worked for others.
Identify Food Triggers
Identifying food triggers that lead to binge eating can help an individual manage such situations. Food triggers may include certain foods, emotions, or social situations. Identifying these triggers can help an individual prepare and develop strategies to cope with them when they arise. Strategies may include therapeutic skills including distraction techniques, mindfulness, or relaxation techniques.
Embrace Online Binge Eating Recovery Services
Online binge eating recovery resources like Lightwork Nutrition can provide valuable support and information for individuals experiencing BED. Online support groups, forums, and recovery programs offer anonymous access to peer support, real-time chat, and educational resources. Using these online resources can help individuals connect with others facing similar challenges from anywhere at any time.
Cultivate Self-Care Habits
Cultivating self-care habits may improve an individual’s physical and mental well-being, ultimately aiding in their recovery. Self-care habits may include healthy eating habits, gentle exercise, and stress management techniques like mindfulness, yoga, or meditation. These habits enable people to manage stress, boost self-esteem and confidence, and improve overall health and well-being.
BED can have significant impacts on an individual’s quality of life. Recovering from binge eating disorder can be a challenging, yet achievable process for individuals. Seeking professional help, establishing a support system, identifying food triggers, embracing online binge eating recovery services, and cultivating self-care habits can enable individuals to overcome binge eating disorder effectively.
Remember, recovery is a process, and with hard work, patience, and dedication, individuals can experience good mental health and well-being.
This article was written by freelance writer Lizzie Weakley.
When it comes to mental health, many people tend to focus on the usual suspects: stress, anxiety, depression, and medications. However, did you know that your food choices also play a significant role in your mental well-being? Over the years, studies have revealed the powerful connection between what we eat and how we feel emotionally. It’s not just about getting the right nutrients for physical health, but also for mental health. This blog post will explore some of the clear examples of how eating affects your mental health.
Mood Swings
What we eat affects the chemistry of our brain, which can lead to mood swings. Consuming foods high in sugar and simple carbohydrates, such as cakes and candy bars, may give you a quick energy boost, but it can also cause blood sugar spikes and crashes, leading to irritability, anxiety, and depression. Eating a balanced diet with protein, complex carbs, and healthy fats will help stabilise your mood and keep your energy levels consistent; buying from health food stores with less processed foods and organic produce like Southtown Health Foods can help with this goal.
Stress and Anxiety
Eating nutrient-dense foods can play a big role in reducing stress and anxiety. Foods like salmon, walnuts, and chia seeds contain omega-3 fatty acids, which are linked to lower levels of stress hormones. Other foods, such as leafy greens, are rich in magnesium, which can help decrease anxiety. On the other hand, consuming caffeine and sugar can increase feelings of anxiety.
Brain Fog
The foods we eat can also impact our cognitive function. Processed foods and fast food meals that are high in trans fats and sugar can cause inflammation, which affects the brain’s ability to think clearly and process information. It’s important to fuel your brain with nutrient-dense foods, such as whole grains, lean protein, and healthy fats like avocado and nuts.
Depression and Mental Health Disorders
Studies have shown that people who consume a diet high in fruits, vegetables, whole grains, and lean protein have a lower risk of depression and other mental health disorders. These foods are rich in vitamins and minerals that are crucial for proper brain function and emotional well-being. On the other hand, a diet high in processed and fast food can increase the risk of depression and other mental health issues.
Gut Health
The gut-brain connection is a well-known phenomenon, and the gut microbiome plays a vital role in our mental health. Consuming a diet high in fibre, fermented foods like yogurt and kimchi, and prebiotics like garlic and onions can help foster a healthy gut microbiome and improve mental health. On the other hand, consuming a diet high in sugar and processed foods can lead to an imbalance in gut bacteria and inflammation that can negatively impact mental health.
In conclusion, what you put into your body matters for both your physical and mental health. Meal planning and making mindful food choices can go a long way in nourishing your brain and keeping your mood stabilised.
It’s important to note that there is no one-size-fits-all diet that will work for everyone, but incorporating more whole foods into your diet is a good start. Take control of your mental health by paying attention to your diet and making changes as necessary. Your body and mind will thank you for it!
Please note that a healthy diet without any other support is not a ‘cure’- make sure to reach out to professionals if you are in crisis.
Massage, the manipulation of muscles and soft tissue, has been used as a therapeutic practice for centuries. From traditional therapies in ancient civilisations to modern practices, massage has continued to prove its efficacy in promoting physical and emotional relaxation, pain relief, and stress reduction. Let us explore the many health benefits that come with getting a massage.
Reducing Stress and Anxiety
Research has shown that massage has a positive impact on both physical and mental wellbeing. One of the primary benefits of massage is its ability to reduce stress and anxiety levels. Massage helps to lower the levels of stress hormones such as cortisol and adrenaline while increasing the levels of feel-good hormones like dopamine and serotonin. As a result, getting a massage allows us to feel more relaxed and at ease, improving our overall emotional and mental health.
Promote Better Sleep
Getting a good night’s sleep is essential for optimal physical and mental health. Regular massage therapy can help bring about restorative sleep by relaxing the muscles, increasing circulation, and reducing tension. Studies have shown that massage therapy can help reduce the symptoms of insomnia and other sleep disorders, thereby promoting better sleep.
Relieves Pain
Many of us deal with chronic pain on a daily basis. Massage therapy can be used to relieve pain and discomfort caused by various factors such as muscle tension, injury, or poor posture. Massage improves circulation, reduces inflammation, helps muscles to relax, and stimulates the release of endorphins, the body’s natural painkillers. Regular massage therapy can provide long-term pain relief and improve flexibility and range of motion.
Boosts Immunity
Another health benefit of massage therapy is its ability to boost the immune system. Studies show that regular massage sessions increase the production and activity of white blood cells, which play a vital role in fighting off infections and illness. Increased circulation and improved lymphatic flow help the body flush out toxins and improve its overall immunity.
In conclusion, massage therapy is an ancient practice that offers numerous health benefits for both physical and mental wellbeing. From reducing stress and anxiety to improving sleep, relieving pain, and boosting the immune system, regular massage sessions are a great way to promote a healthy lifestyle. If you’re dealing with any of the issues mentioned above or simply wanting to relax and unwind, schedule a massage appointment today. Your body and mind will thank you!
This article is by freelance writer Hannah Whittenly.
Discover Proven Therapy Methods to Transform Your Life
Sometimes something as small as getting stuck in traffic, running late, or having technical issues during a video call can send your day spiralling. Recovering and taking the reins on your stress and anxiety takes effort! While therapists, psychologists, and counsellors are known for their expertise in helping others navigate these struggles, they also employ various life hacks to relieve their own stress and anxiety. Prepare to be amazed as we delve into the hidden world of mental health gurus and uncover the secrets behind their cool, calm, and collected demeanours.
Before we dive in, let’s talk about stress. Counselling specialists Association of Learning believe that stress affects certain people more than others. “You might feel the effects of stress more acutely than the average person,” They shared with Be Your Own Light. “Childhood experiences, genetic predispositions, and support networks all have the potential to affect your ability to process and manage stress.”
But before you go and blame mum and dad, Association of Learning suggests you learn more about the causes of stress and its effect on the mind through online counselling courses. Discover the logic behind your knee-jerk reactions, outbursts, and feelings while learning interesting tips and techniques (like the ones below!) for managing them.
Now that we’ve heard from the experts about how stress affects individuals differently, let’s look at some psychological tricks that can help you handle stress efficiently.
Psychological Hacks
Progressive Muscle Relaxation (PMR)
If you’re someone who struggles with anxiety and stress, you’re probably familiar with muscle tension. Progressive muscle relaxation (or PMR) is an anxiety-reduction technique from the 1930s that has become a staple in the pursuit of calm. The method includes tensing and relaxing the body’s primary muscle groups in rapid succession. By regularly engaging in PMR, you can train your body to recognise the difference between a relaxed and a tight muscle, and calm your mind.
Here’s a quick, 1-minute PMR routine that you can perform right at your desk:
Sit comfortably with your feet on the ground and your hands in your lap.
Take a deep breath in through your nose and release it through your mouth, letting your shoulders drop away from your ears. Relax your shoulders.
Now, focus on your facial muscles. Begin by scrunching up your forehead and holding it for a few seconds. Feel the tension building up. Now, release and let your forehead smooth out, letting go of any remaining tension.
Move your attention to your jaw. Gently clench by pressing your teeth together. Hold for a few seconds, noticing the tension. Now, slowly release and let your jaw unclench completely.
Bring your awareness to your neck and shoulders. Take a deep breath in, and as you exhale, gently tilt your head to the right, feeling a stretch on the left side of your neck. Hold for a few seconds, then return to the centre. Repeat on the left side.
Take one last deep inhale and exhale, imagining any lingering stress or worry leaving your body and being replaced by serenity and relaxation.
Thought-Stopping
The average British adult has 11 self-critical thoughts every day. These thoughts can range from benign, “I wish I earned more money,” to increasingly upsetting, “I’ll never achieve anything, so why bother trying?” Here’s where thought-stopping comes in. The popular self-control skill is used to combat distressing thoughts, enabling you to focus on ideas that contribute more to your well-being.
If you’re struggling with discouraging thoughts, try this 1-minute thought-stopping practise:
Take a deep breath. In through your nose and out through your mouth.
Notice the unwanted thought and recognise its presence in your mind.
Mentally or verbally say the word “Stop!” in a firm and assertive tone. Imagine it as a strong command to interrupt the thought.
Visualise a red stop sign, see it clearly, and imagine your thoughts coming to a halt.
Replace with a positive thought: Immediately shift your focus to a more positive or neutral thought. It could be a pleasant memory, a calming image, or a positive affirmation. Hold onto the new thought for the remainder of the exercise.
Take another deep breath, ending the exercise by inhaling positivity and exhaling any remaining tension or negativity.
Guided Imagery
Guided imagery requires you to engage all of your senses—smell, sight, touch, taste, and sound—to create a scene in your mind that feels like reality. Unfortunately, you won’t actually be able to sit down to an imaginary Sunday roast, but your mind will imagine each sense, forcing you to focus. Because the mind and body are indivisible, guided imagery can actually cause changes in your heart rate, blood pressure, and breathing patterns.
Try it yourself! Here’s a quick 3-minute guided imagery exercise:
Find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths, allowing your body to relax with each exhale. Now imagine yourself in a peaceful garden. Visualise the following:
You are standing at the entrance of a beautiful garden. Picture the gate in front of you, adorned with intricate designs. Open the gate and step into the garden. As you enter, notice the scent of fresh flowers in the air.
Look around and see vibrant colours all around you. Observe the variety of flowers and plants that surround the path you’re on. Take a moment to appreciate their beauty, and let it bring a sense of tranquillity to your mind.
Continue walking along the path, feeling the softness of the grass beneath your feet. Notice the gentle breeze brushing against your skin, bringing a soothing sensation. As you stroll further, you spot a peaceful pond in the distance.
Approach the pond and sit down beside it. Watch as the water reflects the clear blue sky above. Listen to the calming sounds of nature, the gentle rustling of leaves, or the distant chirping of birds.
Now, imagine a small stone in your hand. Hold it and imagine transferring any worries, stress, or negative thoughts onto it. Feel them leaving your body and absorbing into the stone. Release it into the calm water of the pond, watching as the ripples carry away all that no longer serves you.
Take a moment to bask in the serenity of this garden. Feel the sense of peace, relaxation, and inner calm spreading throughout your entire body and mind. Allow yourself to stay in this tranquil place for a few more breaths.
When you’re ready to return, slowly bring your awareness back to your surroundings. Open your eyes and take a final deep breath, feeling refreshed and rejuvenated.
Mindful Observation
At this point in the rise of pop-culture psychology, odds are you’ve heard the term mindfulness before. Mindfulness is a psychological practise in which the patient is brought into full awareness of the current moment, focusing on the here and now and banishing their anxious thoughts. Mindful observation is like the little brother of mindfulness, requiring you to increase awareness of your physical senses: sight, touch, scent, smell, and even taste!
Try this mindful observation practise to redirect your thoughts:
Find a quiet and comfortable space where you can sit or stand without any distractions.
Take a deep breath and close your eyes if you feel comfortable doing so. If not, you can keep them open but maintain a soft gaze.
Begin by focusing your attention on your breath. Notice the sensation of the breath as you inhale and exhale. Feel the breath entering and leaving your body.
Now shift your focus to your immediate surroundings. Start by observing the sounds around you. Pay attention to any noises, whether they are distant or nearby. Allow yourself to simply listen without judgement.
Next, shift your attention to your sense of touch. Notice the sensation of your body against the chair or the ground beneath your feet. Observe any sensations you feel, whether it’s warmth, pressure, or tingling.
Now, slowly bring your attention to your sense of sight. With your eyes open or closed, notice any colours, shapes, or patterns that you can perceive. Observe the play of light and shadows.
Finally, bring your awareness to any scents or smells in your environment. Take a moment to notice any aromas that may be present. Breathe in deeply and acknowledge the scents around you.
Take one last deep breath and slowly open your eyes if they are closed. Allow yourself to sit for a few moments, appreciating the sense of calm and presence you’ve cultivated.
Those are all of the hacks we can squeeze in today; hopefully you’ve been able to gain some insight into how to regain control and manage the stress and anxiety in your life. Remember, sometimes all it takes is a few minutes to re-centre yourself! If you need further help from a doctor or therapist, please reach out for help too.
Mental health issues affect nearly one in four seniors in the UK. Loneliness is often touted as a silent killer among those over the age of 65. This is down to changes in lifestyles, living conditions, health and much more. Isolation is common amongst seniors, contributing to increased mental health issues in people reaching retirement years or older.
If you are concerned your parents might be struggling with their mental health, or you want to avoid them experiencing changes to their life and mental health, there are some things you can do to help them.
Additional Support
If your parents are struggling with a change in their abilities, experiencing changes to hearing and vision or are living with poorer health, getting them some help around the home can help them to live in the same way they are used to without harming their physical and mental health. Being able to live in a clean and tidy home, get support with bathing and dressing or leaving the house can boost their mental health and help them feel more confident getting around. Home care services can be instrumental in offering support to seniors who need a helping hand but still want to live independently.
Frequent Communication
One common thing amongst the older generations is that they frequently say they feel they are no longer an essential part of their family’s life and often feel left out, excluded or forgotten about. This is where mental health can decrease rapidly. You can avoid this happening by continuing to include your senior parents in family life, talking to them frequently, and making sure they know they are wanted, loved and can speak to and meet up with you and the rest of the family.
Communities
There are many different communities and support groups of people reaching senior age, and charities such as Age UK always hold events and have outreach programs in place to support the most vulnerable. Getting your parents out and into a community group, volunteer programme, or simply socialising with those in the local area can help give them a purpose, a reason to leave the house, and a chance to mingle with like-minded others.
Recognise Changes
If you are actively involved in your parent’s life, you will be better placed to notice any changes to their physical and mental health as they occur. They could be there doing their usual routines or activities or skipping meals, or eating more. Or they could be withdrawing from people. If you can recognise changes quickly, you can get your parents the right help, be it medical care, health conditions they are experiencing or mental health support.
Being proactive in your parents’ lives can help you stay on top of their activities, mental health, and how they support themselves so you can get them the proper health and support and ensure their mental health isn’t struggling. Many seniors are reluctant to talk about these types of issues, but by showing you care and are worried about them, you can help them to make the right changes so they can live their retirement years happily and enjoy the rest of their lives.
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