Category: Anxiety

How Companies Can Help Their Employees Avoid Burnout.

~ Eleanor Segall ~ 2 Comments

(Image: Etienne Girardet: Unsplash)

Most modern workers are stressed out, with stress taking a toll on their relationships, sleep, and health, eventually affecting their work productivity. Add to that are the pandemic, job losses, and feeling isolated for those working remotely. 

Remember, employees are the backbone of a company. Without them, a company cannot function as it is. As an employer, you should not ignore their sense of well-being. While you cannot entirely alleviate stress, you can do some things to help minimise them. Here are some ways companies can help their employees avoid burnout.


  1. Prioritise Workplace Wellness 

Wellness should be a priority in every workplace, and there are many ways employers can make wellness a priority. Start by offering a quiet place for employees to unplug, meditate, and relax for a few minutes. A short break from work is one of the most effective ways to manage, fight, and eliminate workplace burnout. Encouraging your employees to take a short break can reduce unwanted stress that could affect their focus and hinder productivity.

Investing in a few aesthetics to improve the office environment is another way to invest in the well-being of employees. Instead of the usual dull white walls, put a splash of bright colour to positively impact the mood of your employees. Furnish the space with inviting chairs, plants, and beautiful pictures to establish a relaxed and carefree environment. 

In those days of high stress due to increasing workload, encourage employees to take a mental health day that can combat burnout. It’s a day to take a break from work and minimise work commitments and responsibilities. They can use this short break to focus on relaxing, relieving stress, and having fun, which are the most effective ways to prevent workplace burnout.


  1. Know How to Spot the Signs 

As an employer, you should be aware of how to spot the signs that your employees are stressed or suffering from burnout. While not everyone has this ability, you will find some great online courses about Safeguarding to help you determine the signs of a struggling employee, which may be related to workplace burnout or other factors. Whether work-related or not, employers should be aware of any employee suffering from burnout.

Some of the most common signs your employees are stressed include missed deadlines, decreased productivity, reduced work quality, procrastination, and lack of interest. Remember that failing to address workplace burnout can quickly cost your company money. The lower the productivity, the higher the percentage of profit you’ll lose.

Social withdrawal is another common sign of a stressed employee. It typically means a reluctance to participate in workplace activities and wanting to stay alone instead of mingling with co-workers. Workers suffering from social withdrawal often love to argue and cause chaos in the workplace. You can address the situation by talking to the employee, listening to complaints, and making the employee feel valued through rewards and incentives.


  1. Encourage Teamwork 

Another way companies can help employees prevent burnout is to encourage teamwork. Several studies have shown that it can positively affect the quality of work, productivity, and job satisfaction. Co-workers can serve as an essential line of emotional support for struggling employees. They understand how everyone feels at work and can help each other deal with stress.

One of the reasons teamwork can help prevent burnout is it can serve as a welcome distraction. If an employee is stressed due to reasons outside work, being part of a team can be a good distraction from these stresses. When surrounded by others, you can absorb their energy. So, if you’re feeling sad, you can be uplifted by the generally happier circumstances surrounding you, leaving you feeling better.

Thus, one of the roles of managers is to develop a work environment where people are happy to help and work with one another. An effective manager can establish a committed and highly cohesive team, encourage teamwork, and communicate frequently with everyone, welcoming their thoughts and ideas, regardless of differences.


  1. Maintain Communication

Companies must find ways to prevent burnout for employees with specialist roles, such as software developers, so they will not lose these team members. To help retain software developers and other vital positions, burn out prevention is essential. One of these is proper communication, which is even more essential for remote workers with specialist roles. Working from home has many benefits but could exacerbate burnout in some employees.

Proper communication with the team can also mean listening to work-related problems. Listening is essential in every situation, but many managers feel as though they are great in this area. Unfortunately, only a few managers prioritise frequent communication with employees. Studies show that employees with managers happy to communicate and listen to their work-related problems are 62% less likely to become burned out. 

If employees find that their managers are willing to communicate with them, they will feel at ease since their managers genuinely care about them. The most effective companies are those that demonstrate they value the employees by investing in them through time, attention, and communication. They value employees, celebrate their achievements, schedule performance discussions, and show respect to their employees.


  1. Create Reasonable Workloads 

If employees deal with an incredible workload, they will always have to play catch-up. It can cause them to become overworked, often the main reason behind workplace burnout. Pre-empting your team’s workload is one of the best ways to prevent them from getting overworked, and this is especially true for companies with unpredictable workloads.

Using workload forecasting tools is one way to pre-empt your team member’s workload. These tools rely on historical data and AI algorithms to determine the amount of workload at a specific time frame. Knowing the reasonably accurate estimate of a team’s workload can help companies evenly distribute workload, preventing workplace burnout. 

Workload forecasting can also help to ensure that a workplace is not overstaffed or understaffed and that the team will always remain productive. Companies should also encourage managers to monitor employee productivity and performance. If they notice that performance is slipping down, it could indicate that such a particular employee is stressed and needs help.

If an employee becomes burnt out and needs help with their mental health, you can encourage them to reach for support. Consider also putting in place workplace counselling services too. Wellbeing in the workplace is extremely important and making sure your employees avoid burnout, taking care of their mental and physical health so they can be more productive, healthier and happier.

This article was written by a freelance writer.

How Anxiety Counselling Can Strengthen Mental Health by Miranda Spears.

~ Eleanor Segall ~ Leave a comment

(image: Pixabay)

Anxiety has become increasingly prevalent in today’s fast-paced and demanding world, affecting individuals of all ages and backgrounds. Fortunately, counselling has emerged as an effective therapeutic approach to help individuals manage and overcome their anxiety. By providing guidance, support, and evidence-based strategies, anxiety therapy can empower individuals to strengthen their mental health and lead fulfilling lives. 

Understanding Anxiety 

Before delving into the role of anxiety counselling, it is crucial to grasp the nature of anxiety itself. Anxiety is a normal human emotion, but when it becomes chronic and interferes with daily functioning, it can be classified as an anxiety disorder. Anxiety disorders encompass a range of conditions such as generalised anxiety disorder (GAD), social anxiety disorder (SAD), panic disorder, and specific phobias. 

Breaking the Stigma 

One of the first steps towards seeking counselling is breaking the stigma associated with mental health. Many individuals hesitate to reach out for help due to fears of judgment or shame. However, anxiety therapy provides a safe, non-judgmental space where individuals can openly discuss their concerns and experiences. Counsellors are trained professionals who understand the complexities of anxiety and can offer empathy and support. 

Identifying Underlying Triggers 

Therapy helps individuals identify and understand the underlying triggers that contribute to their anxiety. Counsellors utilise various therapeutic techniques, such as cognitive-behavioural therapy (CBT) or talking therapies, to explore thought patterns, behavioural responses, and experiences that may be fuelling anxiety. Gaining insight into these triggers is essential for developing the coping strategies individuals need to manage their anxiety more efficiently. 

Learning Coping Mechanisms 

One of the key benefits of anxiety therapy is that people are provided with a diverse range of coping mechanisms tailored to their specific needs. Counsellors can teach relaxation techniques, breathing exercises, and mindfulness practices to reduce present anxiety symptoms. Additionally, individuals learn to challenge and reframe negative thought patterns, replacing them with more realistic and positive ones. 

Building Resilience 

Anxiety therapy focuses on building resilience, which is crucial for long-term mental well-being. Counsellors work with individuals to develop healthy coping mechanisms, improve problem-solving skills, and enhance emotional regulation. Individuals who build resilience become better equipped to handle stressors and bounce back from setbacks, leading to improved mental health outcomes. 

Enhancing Self-awareness 

Another essential aspect of anxiety therapy is enhancing self-awareness. Counsellors help individuals explore their emotions, beliefs, and values, promoting an understanding of themselves. When individuals gain insight into their thoughts and feelings, they can identify and challenge unhelpful patterns, leading to personal growth and improved self-esteem. 

Strengthening Relationships 

Anxiety often affects interpersonal relationships, leading to (often unfairly) strained connections with friends, family, and colleagues. Anxiety therapy provides individuals with the tools needed to improve their communication skills, establish healthy boundaries, and cultivate supportive relationships. Individuals experience a greater sense of belonging and social support by strengthening their relationships, and these elements are vital for mental well-being. 

Preventing Relapse 

Counselling for anxiety helps individuals manage their current anxiety symptoms while providing them with the skills needed to prevent relapse. Learning effective coping mechanisms and developing a toolbox of strategies is important for navigating future challenges with resilience and confidence. Counsellors also provide ongoing support and guidance, ensuring individuals have the necessary resources to maintain their mental well-being. When the underlying triggers are addressed and proactive strategies are implemented, people can develop a strong support system and maintain long-term stability in their mental health. 

Promoting Self-Care and Holistic Well-being 

Anxiety therapy emphasises the importance of self-care and holistic well-being. Counsellors guide individuals in implementing self-care practices that nurture their physical, emotional, and mental health. This may include regular exercise, maintaining a balanced diet, getting sufficient sleep, engaging in creative outlets, and practicing self-compassion. Individuals who prioritise self-care create a solid foundation for overall well-being and cultivate a healthier relationship with themselves and their anxiety. 

Conclusion 

Therapy is a powerful therapeutic approach that can significantly strengthen mental health. By breaking the stigma, identifying triggers, and learning healthy coping mechanisms, individuals can regain control over their anxiety and lead more fulfilling lives. Through building resilience, enhancing self-awareness, and improving relationships, anxiety therapy empowers individuals to face challenges with confidence.

When those struggling with anxiety reach out for professional help, they have ongoing support as they face anxiety and can work toward a brighter, healthier future. 

This article was written by freelance writer Miranda Spears,

Healthy Shouldn’t Be Hard: How To Live A Healthy Life And Love It By Dixie Somers

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

Living a healthy life can be a challenge for many of us, and it is quite understandable. With busy schedules, ease-of-access to unhealthy food, and distractions abounding, it is quite easy to slip up on our health goals. 

But the great news is that living a healthy life can be achieved with a little bit of effort and the right mindset. Learning how to live a healthy life!

Start With a Positive Mindset 

Living a healthy life is more than just eating salads and hitting the gym. It starts with your mindset. You need to cultivate a positive outlook on life and embrace a healthy lifestyle. Instead of seeing it as a chore, make it a choice. When you are motivated and excited about living a healthy life, it will be easier to take steps towards it every day. 

A great way to start being more positive is to practice gratitude and mindfulness. Start each day by taking a few minutes for yourself to think about what you are thankful for in life. As you go through your day, focus on the present moment and find joy in small things that make it special.  

Remind yourself of all the good things happening around you, instead of only focusing on the negative. This can help to put you in a more positive frame of mind and make it easier to embrace a healthy lifestyle. 

Nourish Your Life With a Better Diet 

Nutrition is key to living a healthy life. Eating a balanced diet that is rich in whole foods, fruits, and vegetables is essential. Good nutrition will provide you with the energy and nutrients needed to enhance your mental and physical well-being, reduce the risk of chronic diseases, and maintain a healthy weight. 

Choosing the best diet for yourself can be a daunting task, but it doesn’t have to be. Start by researching different diets and find out which one fits your lifestyle and goals. Consider factors such as availability of certain foods, the amount of time you plan to commit to prepping and cooking meals, and any dietary restrictions and preferences you may have. 

Once you have narrowed down your choices, talk to a healthcare professional and get their advice on whether the diet is right for you. Finally, try the new diet out for a few weeks and see how it fits into your lifestyle. Adjust as needed so that it works best for you! 

Exercise For Health

Physical activity is essential for good health. It helps improve your cardiovascular health, strengthen your bones, reduce stress, and boost your immune system. Find an exercise routine or weight loss program that works for you, and make it a habit. You can start with simple activities such as walking, jogging, or cycling for 30 minutes a day and gradually increase to more intense workouts. 

Exercise is important for maintaining our overall health, but it is also important to listen to your body and know when to take a break. It’s okay to take some time off from exercising if you are feeling overly fatigued or unwell. Be sure to give yourself enough rest between workouts so that your body can recover properly. Please note as well that people with eating disorders may want to over-exercise, if you are finding that this is you, please speak to your GP or psychiatrist when you can.

If you don’t feel comfortable with a certain exercise or activity, listen to your body and opt for something else.

Practice Self-Care 

Self-care is critical for living a healthy life. It helps reduce stress, anxiety and promotes mental and emotional well-being. Incorporate practices such as meditation, yoga, or other relaxation techniques into your daily routine. Take time out to do things you enjoy such as reading a book, taking a bath, or getting a massage. 

Manage Your Stress Levels 

Stress is a natural part of life, but chronic stress can have a negative impact on your health. It can lead to high blood pressure, weakened immune system, and depression. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises. Take breaks throughout the day, and prioritize self-care activities that help you relax and recharge. 

Get Enough Sleep 

Sleep is essential for good health and well-being. It helps your body rejuvenate, repair and regenerate. Lack of sleep can lead to fatigue, irritability, and poor concentration. Aim to get at least 7-8 hours of quality sleep every night. Establish a relaxing bedtime routine that will help you wind down, such as avoiding electronics and turning off the TV an hour before bed. 

Creating an optimal sleeping environment is key for getting a good night’s rest. To optimize your bedroom, start by making sure it is cool and dark; this helps promote the release of melatonin, which is essential for sleep. Make sure your mattress and pillows are comfortable and supportive to ensure proper body alignment and support during sleep. Invest in blackout curtains to block out external noise or use a sound machine if necessary. 

Surround Yourself With Supportive People 

Living a healthy life can be difficult if you don’t have people around you who support your goals. This is why it’s important to surround yourself with people who share your desire to be healthy. 

Whether it’s joining a local fitness class, finding a workout buddy, or attending healthy cooking classes, there are plenty of ways to connect with like-minded people. 

Focus on Progress, Not Perfection 

It’s important to remember that living a healthy life is not about being perfect. There will be days when you slip up, and that’s okay. The key is to focus on progress, not perfection. Celebrate the small wins, and keep pushing yourself to improve. 

By having a positive mindset, incorporating good nutrition, exercising regularly, practicing self-care, and getting enough sleep, you will enjoy all the benefits of living a healthy life. These habits may take some time to form, but with patience and perseverance, you will soon find that living a healthy life is one of the best decisions you ever made. 

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

What Causes OCD To Get Worse? by Sandra Hernandez

~ Eleanor Segall ~ 2 Comments

(image: free image)

Obsessive-Compulsive Disorder (OCD) is a mental health condition characterised by intrusive thoughts and repetitive behaviours that can significantly impact a person’s daily life. While the exact cause of OCD is still unknown, it’s important to understand the factors that can worsen the symptoms. By exploring these triggers, we can gain insight into how to effectively manage and improve the lives of individuals with OCD.

1. Environmental Triggers

Stress and Anxiety

Stress and anxiety play a significant role in exacerbating OCD symptoms. The heightened levels of stress can activate the brain’s fear response, triggering obsessions and compulsions. The constant worry and apprehension experienced by individuals with OCD can further fuel their anxiety, leading to a vicious cycle of escalating symptoms.

Life Transitions and Major Events

Life changes, such as moving to a new place, starting a new job or school, or going through significant life events like marriage, childbirth, or divorce, can trigger or worsen OCD symptoms. These transitions disrupt familiar routines and introduce new stressors, increasing the likelihood of obsessive thoughts and compulsive behaviors.

Lack of Social Support

Social support plays a crucial role in managing OCD. The absence of a strong support system can contribute to feelings of isolation and loneliness, which can worsen OCD symptoms. Having understanding and empathetic individuals who can provide encouragement and help during challenging times is essential for individuals with OCD.

2. Maladaptive Coping Mechanisms

Avoidance and Safety-Seeking Behaviors

Individuals with OCD often develop avoidance strategies to steer clear of triggers that provoke anxiety. However, this avoidance only provides temporary relief and reinforces the anxiety response in the long run. Similarly, safety-seeking behaviors, such as repetitive checking or seeking reassurance, can intensify OCD symptoms by reinforcing the belief that the obsessions are truly threatening.

Rituals and Compulsions

The compulsive behaviors characteristic of OCD provide temporary relief from obsessive thoughts. However, relying on rituals and compulsions as coping mechanisms can inadvertently strengthen the association between the obsessions and the need to perform these behaviors. This perpetuates the cycle of obsessions, anxiety, and compulsions, leading to a worsening of OCD symptoms over time.

3. Biological Factors

Genetic Predisposition

Research suggests that genetics plays a role in the development of OCD. Individuals with a family history of OCD are more likely to develop the disorder themselves. Genetic factors can influence the severity of symptoms, making individuals more susceptible to experiencing a worsening of OCD symptoms.

Neurochemical Imbalances

Neurotransmitters, such as serotonin, play a crucial role in regulating mood and anxiety. In individuals with OCD, there may be imbalances or dysregulation in the neurotransmitter systems, particularly serotonin. These imbalances can contribute to the intensity and persistence of obsessions and compulsions, leading to a worsening of symptoms.

4. Lack of Treatment or Inadequate Treatment

Delayed or Ineffective Diagnosis

OCD can often be misdiagnosed or undiagnosed for an extended period, delaying the initiation of appropriate treatment. Without a proper diagnosis, individuals with OCD may struggle to understand their symptoms and may not receive the necessary support and interventions, which can contribute to the worsening of their condition.

Inadequate Therapy or Medication

Effective treatment for OCD often involves a combination of evidence-based therapy approaches, such as Cognitive-Behavioral Therapy (CBT) and medication, particularly selective serotonin reuptake inhibitors (SSRIs). However, finding the right therapy and medication that works for an individual can be challenging. Inadequate therapy or medication can impede symptom management and lead to a deterioration of OCD symptoms.

5. Lifestyle Factors

Lack of Sleep and Fatigue

Sleep deprivation and fatigue can significantly impact mental health, including OCD symptoms. The lack of quality sleep disrupts cognitive functioning and emotional regulation, making it more difficult for individuals with OCD to manage their symptoms effectively. Fatigue can intensify obsessive thoughts and decrease resilience, contributing to a worsening of OCD symptoms.

Substance Abuse and OCD

Substance abuse, such as alcohol or illicit drugs, can worsen OCD symptoms. Substance use can disrupt neurochemical balance, exacerbating anxiety and compulsive behaviors. Additionally, individuals may turn to substance abuse as a maladaptive coping mechanism, further worsening their overall mental health and OCD symptoms.

Understanding the factors that contribute to the worsening of OCD symptoms is crucial for effective management and improvement of individuals’ lives with this disorder.With the right interventions and support, individuals with OCD can lead fulfilling lives despite their challenges.

This article was written by freelance writer Sandra Hernandez.

Introducing EMDR Therapy- A Guide For Those New To Treatment by Brooke Chaplan.

~ Eleanor Segall ~ 3 Comments

(image: Unsplash: Kateryna Hlzinitsova)

Have you heard about Eye Movement Desensitisation and Reprocessing (EMDR) therapy but are not sure what it is or how it works? EMDR therapy is a type of psychotherapy that is mainly used to treat Post-traumatic Stress Disorder (PTSD) and other similar conditions. This form of therapy has been known to produce incredible results in clients with symptoms such as anxiety, depression, and overwhelming fear. If you are someone who wants to know more about EMDR therapy, you are in the right place. This guide explains everything you need to know about EMDR therapy in detail. 

What is EMDR Therapy? 

EMDR therapy is a type of psychotherapy designed to help individuals overcome the effects of trauma and other emotional disorders. EMDR works by reprocessing the negative emotions, memories, and sensations related to the trauma so that they no longer have the power to cause distress. During a typical EMDR session, the client is guided through a series of bilateral eye movements, which induce a rapid eye movement (REM) sleep-like state that enables swift processing of traumatic memories. This form of therapy is client-led, meaning that the therapist guides the client, but the client is in control of the process. 

Who Can Benefit From EMDR Therapy? 

EMDR therapy is an ideal treatment option for individuals who suffer from PTSD and other traumatic or stress-related disorders. However, anyone experiencing emotional distress due to past events, relationship issues, anxiety, depression, and other similar issues can also benefit from EMDR therapy. 

The EMDR Therapy Process 

EMDR therapy sessions typically last 50-90 minutes, and the total number of sessions required varies depending on the individual’s needs and symptoms. An initial intake session is held to assess the individual’s needs, symptoms, and goals. During subsequent sessions, the therapist helps the individual to identify and process the negative emotions and memories related to the traumatic experience. This is done through a specific protocol that involves the client’s recall of the traumatic event and the use of bilateral eye movements to enable swift and efficient processing. The therapy ends when the client reports that the distress related to a specific memory has reduced to an acceptable level. 

Benefits of EMDR Therapy 

EMDR therapy is a unique, non-invasive, and relatively quick way to process traumatic memories and help clients overcome negative emotions. The benefits of EMDR therapy include shorter therapy duration, increased treatment efficiency, less chance of retraumatisation, and more profound and long-lasting results. EMDR does not involve any medications or invasive techniques, making it a safe treatment option for most individuals. 

Finding a Qualified EMDR Therapist 

To ensure that you receive the intended benefits of EMDR therapy, it is crucial to find a qualified EMDR therapist who has the necessary training and credentials. If in the UK, EMDR can be found on the NHS but there are long waiting lists, so you may need to find a private therapist via the Counselling Directory. If in the USA, a certified EMDR therapist should be licensed in their state, have the required training, and be registered with the EMDR International Association (EMDRIA). You can also check online reviews or ask for referrals from someone who has benefited from EMDR therapy. 

EMDR therapy is a highly effective form of therapy that helps individuals process their traumatic memories, overcome negative emotions, and achieve lasting healing. If you or someone you love is suffering from PTSD or other mental health issues, we urge you to give EMDR therapy a try.

By following the EMDR therapy process, working with a qualified EMDR therapist, and staying committed to the treatment, you will be able to live a healthier and happier life. We hope this guide was helpful in introducing you to EMDR therapy, and we wish you the best on your healing journey. 

Brooke Chaplan is a freelance writer.

How Mental Illness Can Affect Our Coping Mechanisms.

~ Eleanor Segall ~ 3 Comments

(image: Unsplash)

Coping mechanisms are strategies that people use or develop in order to deal with, or avoid dealing with, difficult and stressful emotions or situations. Whilst some people may use exercise, a healthy diet or meditation as a way to process difficult feelings, it can be very easy to fall into unhealthy habits instead, especially if we have pre-existing mental health conditions.  

For example, those who have suffered with eating disorders may automatically fall back into restrictive eating habits or fall into a pattern of binge eating when life gets difficult. Whilst we can easily beat ourselves up for not ‘handling things’ in a healthy and productive manner, it’s important to remember that coping mechanisms serve an instinctive purpose. In times of stress, we seek comfort and safety. On a biochemical level, unhealthy coping mechanisms are serving that purpose.  

That doesn’t mean we should allow them to continue, however. Part of overcoming mental illness is learning how to cope in healthy ways that serve a higher purpose for you long term. Here, we will take a closer look at how mental illness can affect our coping mechanisms, and how you can learn to shift your unhealthy coping habits into more helpful ones. 

Why mental illness makes us vulnerable 

Mental illnesses come in a wide variety, and each person will experience them slightly differently to the next. But essentially, mental illness means that our brains aren’t working exactly how they should. This can warp our perception, and make us feel more anxious, stressed, insecure and prone to depression than we would be otherwise. 

When we are stressed, we seek instant comfort. Our brains instinctively drive us to seek the quickest fix and push us to run away from our cause of stress. This is why when you are really, really hungry, all you want to do is eat sugary foods such as chocolate – your body knows that’s the quickest fix for its hunger, even though you know consciously that it’s not the healthiest option. 

For people with mental illness, this stress response can trigger a repetition of a familiar pattern of negative behaviour that instantly soothes or avoids the initial problem, but also creates bigger issues long term. 

Recognise your behaviour 

It’s important to recognise when we are relying on unhelpful coping mechanisms to avoid facing stress, as they can lead to more serious mental and physical problems. If you are fixating on something that is not going to help you long term, such as obsessive cleaning, isolating yourself from family and friends, or abusing alcohol, you need to consciously recognise the signs that your habits are not serving you. 

You may find it helpful to write down the root causes of your negative habits, and commit to facing the problems head on instead of allowing them to cause you further problems. Talking to someone you trust can be a massive help and relief, and can help you springboard yourself into a better place mentally. 

Make small changes 

Often when our mental health is low, we can feel overwhelmed by the thought of fixing everything. Remember, your perception is magnified when you are struggling mentally, so everything will seem worse and harder than it truly is. Being kind to yourself and committing to changing just one small habit at a time can be really helpful in focusing on what you can achieve – one step at a time.  

Speaking to a health professional can be an intimidating thought, but sometimes it is necessary in order for us to make profound changes to our health and wellbeing. There is no shame in asking for help, and you are not alone. By recognising when our coping mechanisms are beginning to be less than healthy, we can make the choice to improve them. 

This article is written by a freelance writer.

10 Steps To Managing Your Anxiety by Anita Ginsburg.

~ Eleanor Segall ~ Leave a comment

(image: Joice Kelly at Unsplash)

Anxiety is a natural response to stress, but sometimes it can become overwhelming and interfere with your daily life. If you’re struggling with anxiety, you don’t have to go it alone. There are many effective strategies for managing anxiety that psychiatrists and mental health professionals use every day. Here are 10 proven strategies for reducing anxiety and taking control of your thoughts and feelings.

Identify Your Triggers

The first step in managing your anxiety is to identify what triggers it in the first place. Is there a specific situation, person, or event that causes you to feel anxious? By recognizing these triggers, you can begin to take steps to avoid them or find ways of coping when they do arise.

Keep a Stress Journal

Keeping track of your thoughts and feelings can be a great way to gain insight into how your body reacts to certain situations and how best to manage them. Write down any physical sensations, emotions, or triggers that contribute to your anxiety so that you can better understand what’s causing it and how best to deal with it.

Exercise Regularly

Exercise is not only a great way to burn off pent-up energy but also helps release endorphins which act as natural mood boosters. Even just a few minutes of exercise each day can help reduce stress levels and improve overall mental wellbeing.

Practice Relaxation Techniques

Taking time out of each day for relaxation is essential for keeping your stress levels low. Take up yoga, practice deep breathing exercises, or listen to calming music before bed each night—whatever works for you. Finding activities that bring about relaxation will help reduce the intensity of your anxiety over time and lead towards more peaceful days ahead.

Talk To Someone

Talking about the things that are causing you anxiety is often the first step in taking control of it again; whether it be with family members, friends, or even professional psychiatric services, like New Tele Doc, if needed. Having someone else who you trust to talk through issues with can help put problems into perspective and provide clarity on potential solutions going forward—something we often need when dealing with our own anxieties.

Get Enough Sleep

Lack of sleep can exacerbate existing anxieties so make sure you get at least 7-8 hours per night whenever possible; if not more depending on personal circumstances. If insomnia is an issue then try getting outside during daytime hours (weather permitting) as exposure to sunlight helps regulate the body’s natural circadian rhythm which aids in quality sleep later at night.

Eat Well and Drink Water

Eating well balanced meals throughout the day helps keep energy levels high while avoiding unhealthy snacks or sugary drinks which can cause blood sugar spikes/drops leading towards feelings of fatigue/anxiousness respectively. Similarly drinking lots of water helps ensure good hydration levels which makes us feel more alert mentally whilst providing physical benefits too.

Practice Mindful Meditation

Mindful meditation involves focusing on one’s thoughts without judgment in order to allow yourself some time away from any negative self-talk or worrying thoughts; allowing yourself time away from such things has been proven beneficial for those struggling with anxiety issues. It’s important however not to focus solely on this technique as other methods should always be employed alongside mindful meditation too when tackling any difficult issue such as this one.

Avoid Caffeine and Alcohol

Both caffeine and alcohol are known stimulants which if consumed regularly can increase adrenal hormones leading towards heightened states of fear, anxiety, and nervousness. Try replacing coffee/tea based beverages (which contain caffeine) instead with green tea or fruit juices (which don’t!) as these are far healthier options overall particularly when trying to combat any pre-existing anxieties already present within oneself.

Break Negative Thinking Patterns

Lastly breaking negative thinking patterns involves challenging any irrational beliefs we may have about ourselves by looking at evidence objectively. This could involve writing down pros and cons for certain decisions we make before acting upon them so we have an understanding of why certain actions should be taken based upon factual evidence rather than assumptions made from our own potentially skewed perspectives.

Everyone experiences periods of worry from time-to-time but learning how best to manage those worries will increase your confidence in being able handle similar situations better next time they arise. By following the above 10 steps anyone suffering from regular bouts of anxiety will likely find their overall quality of life improving dramatically once proper management techniques become part of their daily routine! Psychiatric services such as therapy sessions/medication may also be necessary depending upon individual circumstances. Seeking medical advice should never be seen as a sign of weakness but rather strength instead because ultimately tackling problems head-on is better than running away from them indefinitely.

Anita Ginsburg is a freelance writer.

On World Bipolar Day I Hope For: The Road to Remission by Eleanor

~ Eleanor Segall ~ Leave a comment

(image: World Bipolar Day)

Today is World Bipolar Day and for those of us living with bipolar disorder we know that living with it every day, year round is more accurate. However today is our day to talk about life with mental illness and to try and eradicate the stigma around the illness… ‘crazy lady’ ‘nuts’ ‘drama queen’.

World Bipolar Day is designed to raise awareness worldwide of bipolar conditions and to work to eliminate social stigma whilst providing information to educate and help people understand the condition.

Even though I live in remission/recovery with the illness, I am medicated daily to be this way, and I have undergone years of therapy and learnt coping methods too, with support from family.

Well, before I found medication that stabilises my bipolar highs and lows, life looked very different.

There were times I couldn’t work. I was so depressed I lay in bed in all day, only getting up to eat. I was scared to have a shower and wash my hair.

Life looked bleak. All I wanted was my duvet and oblivion. I had intrusive thoughts about ending my life, I was in a lot of emotional pain and this would last for weeks, sometimes months on end.

Bipolar isn’t just a bit high or a bit low…. its depression and mania, suicidal ideation and psychosis, self harm thoughts, hypersexuality, hyper activity, believing delusions that aren’t real…..SO much. Its episodic but it can ruin your life. Some turn to drugs, alcohol, sex to cope. Some hear voices too.

I have been in hospital twice for fairly long stays. I have been sectioned under the mental health act and held in a hospital unit against my will. I have been injected with sedatives to calm my mind and body when I couldn’t consent. I have met people in hospital who were suicidal, anxious, depressed, high on drugs, in psychosis. I lived on a ward where I heard people being restrained.

So, not much fun really. Luckily this month I am celebrating 9 years of remission out of hospital! I also came out of hospital as a nervous wreck and thankfully, therapy has helped.

(Image: speakingbipolar.com)

This blog is inspired by one of my followers who asked me what was my ‘Aha’ moment in recovery.

As well as finding the medicine Lithium, a salt that controls the mood fluctuations, the biggest thing I did for my own healing was go through therapy for my panic attacks and PTSD like symptoms. This was done with the support of my husband and family and because I has been on an NHS waiting list for 2 years, I needed help. My therapist and I have done EMDR trauma therapy which has helped me to process things.

In fact, I still do get anxiety attacks – just less. I have been in a very good place generally in the past year. Finding support at home, at work and from friends and family has been the most stabilising part.

I have had bipolar since I was 15, I am 34 and can tell you that this has not always been the case and my mental health has and will fluctuate.

I learnt recently that bipolar brains are neurodiverse, meaning our brain chemicals act differently to a neurotypical brain. Always good to understand the biology behind it too as this illness can be inherited and run in families- my Dad and I and other relatives have it.

On World Bipolar Day I hope:

-Employers adhere to the disability act and make reasonable adjustments to help those of us with bipolar to work in a better way for them, including hybrid working.

-People with mental illness aren’t fired because they can’t get to a physical workplace.

-Mental health services need better funding, so that people with bipolar can get a correct diagnosis sooner and get the help they need.

-People not in the Western world will get access to mental health medication and therapies that they desperately need.

Thank you for your ongoing support,

Eleanor

x

Read more about my journey with bipolar in my book Bring me to Light

You’re Not Alone: 5 Services That Help With Disability by Dixie Somers

~ Eleanor Segall ~ 2 Comments

(image: Unsplash: Zachary Kyra- Derksen)

Living with a disability can be difficult, but with the right services and resources, it doesn’t have to be. There are a variety of services available that can help people with disabilities live more comfortable and independent lives. Here are five services you should consider if you have a disability.

Medical Equipment Loan Closets

Many organisations throughout the world offer loan closets for medical equipment such as wheelchairs, walkers, and crutches. These organisations often partner with hospitals or healthcare providers in order to provide loaner equipment at no cost to those who need it. This is especially helpful for those who do not have insurance coverage for medical equipment or cannot afford to purchase their own.

Respite Care Services

Respite care services provide temporary relief for those caring for someone with a disability. Respite care can range from in-home care and overnight stays to extended vacation stays. This type of service allows caregivers to take a break while still knowing their loved one is being taken care of by qualified professionals.

Finding respite care services near you is easier than ever. There are a variety of online resources, such as websites and telephone help lines, that provide information about local respite care programs. Additionally, many local organizations, churches, and faith-based groups offer respite care services for free or at a reduced cost. Contacting the nearest healthcare provider may also provide helpful information about respite care options in the area. Taking advantage of these services can be a great way to relieve stress, get some much-needed rest and relaxation, and ensure that your loved one is receiving quality care.

Transportation Services

Many cities have transportation services specifically designed for those with disabilities. These services provide door-to-door pick up and drop off so that individuals can get where they need to go safely and on time. They also typically accommodate any special needs the individual may have, such as wheelchair access or assistance transferring between vehicles.

Rideshare and taxi services are increasingly becoming popular among those with disabilities as they allow users to book transportation at any time, from anywhere. These services offer wheelchair-accessible vehicles and other flexible options that make it easier for people with disabilities to get around. Additionally, many rideshare companies provide special discounts or programs specifically designed for those with disabilities or limited incomes. Utilizing rideshare services can help you stay independent, get around efficiently, and save money in the process.

Social Security & Disability Attorneys

If you happen to be in the United States of America, social security and disability attorneys are available to you for help with navigating the complex laws surrounding disability benefits. They can assist with filing for Social Security Disability Insurance (SSDI) or Supplemental Security Income (SSI), as well as any appeals that may be needed. An experienced social security disability law attorney can help ensure you get the benefits you’re entitled to, saving time and money.

Finding a great social security and disability attorney can be a daunting task, but it doesn’t have to be. The first step is researching your local area for attorneys who specialise in this area of law. Word of mouth can also be helpful; ask friends or family members if they have any recommendations or experience working with an attorney who specialises in disability law. Additionally, many organisations provide free or low-cost legal assistance to those with disabilities. Contacting these organisations can help you find a lawyer who is experienced and knowledgeable in this field. Lastly, it’s important to do your due diligence when researching lawyers; read reviews online and make sure the attorney is highly qualified before committing to any legal representation.

Home Modification Funds

Many states, provinces, cities, and townships have some type of funding program in place that helps people pay for home modifications that make their homes more accessible for someone with a disability. These funds may cover costs associated with adding ramps, widening doorways, or installing grab bars in bathrooms. It’s important to research your area’s specific program so you know what types of modifications are eligible for funding.

Financial Assistance Programs

For those living on a fixed income, financial assistance programs can be invaluable when it comes to covering costs associated with living with a disability. These programs provide money toward rent or mortgage payments, utility bills, food costs, and other necessities that may not be covered by other forms of assistance.

Mental Health Services

Living with a disability can be emotionally taxing, so it’s important to have access to mental health services for support. Mental health services are available in both in-person and online formats, and offer individual counselling, group therapy, or other specialised treatments such as music therapy or art therapy. These services provide an outlet for individuals to talk about their feelings and find ways to manage their emotions in a healthy way. Counselling can also help people set goals and plan for the future, giving them a sense of purpose and hope.

No matter what type of disability you have, there are services available to help make your life easier and safer. From medical equipment loan closets to financial assistance programs, there are numerous resources available specifically tailored towards individuals living with disabilities—all of which can help make living independently easier and more manageable than ever before!

Dixie Somers is a freelance writer from the USA

4 Ways To Improve Employee Wellbeing.

~ Eleanor Segall ~ 1 Comment

(Image: Brooke Cagle: Unsplash)

Considering the wellbeing of employees has never been more important, or more timely. With world events like the coronavirus pandemic having a serious impact on global mental health, more and more employers have begun to more seriously consider the overall wellbeing of their employees, not simply their productivity in the workplace. 

In fact, many employers are beginning to understand how the two are intimately connected.Indeed, it is reported that healthy employees are 74% more likely to be satisfied with their current job than unhealthy employees.

It is therefore important for companies to consider ways to improve employee wellbeing. Below is a list of tips for improving the wellbeing of your employees.

Training and Long-Term Goals

The reason that many employees are unhappy at work is that they feel they have stagnated, spending years in a particular position without any opportunity for growth or new responsibilities. 

It is therefore important to understand the individual professional goals of your employees and how you might deploy training and development schemes to help them achieve those goals. An employee is much happier if they feel they are working towards a goal or new opportunity, not simply stuck in a 9-5 grind. 

It is well worth investing in personal development schemes to help employees recognise and develop their individual talents. These schemes can come in the form of lecture series or workshops, training schemes or bootcamps. 

Flexibility

It has been reported by several studies that allowing employees greater flexibility regarding when and where they work can greatly improve mental health. Allowing flexible working hours  and locations can help employees feel a greater sense of autonomy over their personal and professional lives. 

Obviously this involves a degree of coordination, since employees must still be able to work collaboratively throughout the day, but studies have shown that more flexible scheduling can lead to greater wellbeing and productivity.

(image: Stefan Stefanovic: Unsplash)

Social Engagements

It is important for the wellbeing of employees to work in a friendly and collaborative workplace environment. Creating opportunities for social, non-work engagements for your employees is not just a chance for them to let off steam, it can be a vital way of helping employees build meaningful and productive social relationships with their colleagues.

If staff are on friendly terms, they are more likely to look forward to coming into work, as well as more likely to collaborate successfully with their colleagues on work-related tasks. A social and amicable work environment almost always leads to a happier and more productive workforce.

Creating a healthy office environment, full of friendly social links, can be achieved in several ways. One way is the more informal route of arranging after-work social engagements (or weekend trips) for your employees. Or you could go the more formal route of arranging dedicated team-building days or afternoons. 

There are a myriad of ways of creating a friendly workplace environment, but it is inarguable that doing so will lead to greater wellbeing among all employees. 

Strategize and Focus on Mental health

Many people believe that their mental health issues can at least partly be attributed to the pressures and strains of their professional lives or because they require financial assistance. It is therefore essential for employers to focus on creating an inclusive environment where mental health issues can be discussed and tackled in an open, honest and compassionate way. 

There are many ways in which employees can address mental health issues in the workplace. One is to create, and follow, a comprehensive wellbeing policy. The policy should signpost ways in which the company works to address mental health issues as well as the resources that the company provides for employees in regards to mental health management. 

Creating a workplace environment in which mental health is clearly seen to be a priority will foster a greater sense of emotional security and wellness for your employees.