Category: Anxiety

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.

We are 7! On Be Ur Own Light’s 7th Blog Anniversary by Eleanor

~ Eleanor Segall ~ 3 Comments

On the 1st March 2016, I started this blog as a way to provide therapy for myself- as I was going through panic attacks, (caused by trauma). Can you believe that was 7 years ago?! I can’t! Since then I have had several years of therapy and my life changed so much too for the better- I met my husband, we got married and moved to our first home.

The blog has turned into a book Bring me to Light (with Trigger), writing for Metro.co.uk, Glamour, the Telegraph, Happiful, Rethink Mental Illness, Mind and other incredible organisations, I have partnered with large and small brands, charities, businesses, writers to create content that battles stigma on mental health. We have been awarded as a Top 10 UK blog by Vuelio since 2018 (thank you) and I love to share my story to help others and educate people about bipolar, anxiety, panic disorders, psychosis, mania and mental health in the workplace (amongst other mental health topics!). I have also recorded podcasts and have begun speaking in the community about bipolar with my Dad.

I cannot believe it has been 7 years since I opened up my computer to write- I was struggling. a lot. Writing has been such a therapy and a saviour to me.. and I hope this blog helps you too!

As always, I want to thank all my contributors and brands (sponsored or not), as well as the digital agencies and freelance writers who provide content too.

This year March 22- 23 we have featured (where it says my name, I wrote it!)

How to Stay Motivated When You’re Feeling Lost: Tracie Johnson

Change the Story Campaign- Eating Disorder Stereotypes- Hope Virgo

Performance of She Used To Be Mine (Sara Bareilles) by Nicolina Bozzo- Eleanor

5 Tips on How To Talk To Your Boss About Mental Health- freelance writer

Does Retail Therapy help your mental health?– freelance writer

9 Tips On Prioritising Your Mental Health while raising children- freelance writer

How to Keep a Good Mindset with Physical Therapy – Sierra Powell

Bipolar and Perinatal mental health- Eleanor

4 Types of Alcohol Addiction Services You can Turn To for Help- Rachelle Wilber

How to Transform Social Anxiety – Lewis McDonnell at Phobia Support Forum

What It’s Like To Go Through Severe Depression as a Bipolar Episode- Eleanor

What To Do When You Feel Alone- Eleanor

4 Reasons to Cook For Yourself- freelance writer

Learning to Embrace Schizoaffective Disorder -Mental Health Awareness Week- James Lindsay

Promoting wellbeing, good mental health and reducing stress in the elderly- freelance writer

Top 10 UK Mental Health Blog Award from Vuelio- Eleanor

Mental health, low self esteem, body image and fashion- freelance writer

What It Means To Have an NHS Perinatal Psychiatry Meeting- Eleanor

Unbroken- How Madeleine Black learnt to heal after sexual violence- Eleanor

What Tools Go Into Substance Abuse Treatment- Kara Masterson

Living with Anxiety- Promoting Mental Health and Success In the Workplace- Erin Hallett

How to know if you have an eating disorder and what to do next- Rachelle Wilber

How can I help an alcoholic or addict parent?- Chaye McIntosh

Boost Your Confidence- freelance writer

Taking Lithium for Bipolar Disorder- Side Effects – Eleanor

4 Effective Ways to Boost Your Mood- freelance writer

Knowing when its right to seek substance abuse treatment- Rachelle Wilber

Protecting mental health, a guide- The Mental Health Foundation

Letting go of hurtful memories to be happier- freelance writer

Group therapy and healing- Lizzie Weakley

Mental health medication and heatwave side effects- Eleanor

How to Create Healthy Daily habits- Sierra Powell

3 Journalling Techniques for Improved Mental Health- freelance writer

Looking after elderly parents- freelance writer

Thank you to a mental health nurse for sharing my book – Eleanor

Interview on Living with Bipolar with Best For You NHS- Eleanor

5 Tips for Communicating with Someone with Dementia- freelance writer

7 Tips to Help Your Personality Shine Through- freelance writer

Sleep Expert on how to stay cool on hot nights- freelance writer

Book Review of my book Bring me to Light by Deb Wilk- Eleanor

4 kinds of Therapy to consider- Rachelle Wilber

Coping with Borderline Personality Disorder and Obsessive Compulsive Disorder- Dr Joann Mundin

Are work places doing enough for mental health post-covid? – freelance writer

Mental Health at Work: First Aid products- writer

The Anxiety Train- a New Year- Eleanor

PTSD therapies and what is right for you- Kara Masterson

Managing mental health when you start college/university- freelance writer

Helping elderly relatives take care of themselves- freelance writer

How to Stay Emotionally Healthy during a Divorce- Lizzie Weakley

4 Ways EMDR Therapy can help you cope with Anxiety- Rachelle Wilber

Stuck in a Rut? Try These 4 Things- Dixie Somers

Non Traditional Therapeutic Activities to Try for Anxiety- Brooke Chaplan

Dealing with Dental Anxiety- Lizzie Weakley

Overcoming Seasonal Mood Changes- Brian Thomas

3 Years of my book Bring me to Light- Eleanor

5 Unbeatable ways to unwind- Dixie Somers

Speed Up Bipolar diagnosis to save lives- Bipolar UK- Eleanor

Losing a loved one- coping with anxiety- Hannah Walters

4 Ways to Treat an eating disorder- Lizzie Weakley

Bipolar UK commission announcement on government funding – Eleanor

How Living by the waterfront improves health- Rachelle Wilber

What football has taught me about life and mental health- Rose Atkinson-Carter

Anxiety and climbing, not carrying mountains- Eleanor

How Car accidents affect mental health- Stubbs Law Firm

How can EMDR therapy help you?- Brooke Chaplan

Tips for planning a sensory friendly wedding- Clay Reese

How to manage emotional eating- Lizzie Weakley

Methods for helping addiction recovery- Kara Masterson

How to tell if a loved one needs psychiatric help- Brooke Chaplan

What to do if you have an eating disorder- Brooke Chaplan

Navigating a divorce and preserving your mental wellbeing- Dixie Somers

January anxiety and burn out, how to avoid- Dr Catherine Carney at Delamere

How to cope with ADHD- freelance writer

My talk at the mental health awareness shabbat on bipolar- Eleanor

Tips to help seasonal depression- Obehi Iyobhebhe

How to help support your friends journey to sobriety- Anita Ginsburg

Why self care is so important- Brooke Chaplan

Coping with big life changes- Meghan Belnap

Befriending my brain, a new book on psychosis and recovery by James Lindsay- Eleanor

Thank you all for contributing and I am raising a glass to 7 years of this blog!!

Love and gratitude,

Eleanor x

The Unseen Consequences: How Bad Habits Can Affect Your Health and Wellbeing.

~ Eleanor Segall ~ Leave a comment

(Image: Maria Orlova for Pexels)

Most of us have bad habits that we’re aware of, whether it’s smoking, excessive drinking, or eating unhealthy foods. We may think that the only consequence of these habits is the occasional guilty feeling or a bit of embarrassment. Still, bad habits have far-reaching and unseen repercussions that can significantly affect our health. In fact, poor habits such as these can lead to various physical and mental health issues, such as depression, insomnia, and heart disease. The good news is that we can make changes to improve our health and overall well-being by understanding the unseen consequences of our bad habits.

Premature Ageing

Premature ageing is one of the most significant and often unseen consequences of bad habits. Smoking, for example, has been linked to premature wrinkles, age spots, and an overall aged appearance. The same applies to excessive drinking and unhealthy eating habits, contributing to poor skin health and general ageing.

Research has shown that bad habits can also contribute to accelerated ageing of the brain. Studies have found that excessive drinking, smoking, and other unhealthy habits can increase the risk of developing dementia and other age-related cognitive issues.

Decreased Mental Health

Bad habits can also have a negative impact on our mental health. Studies have found that smoking, excessive drinking, and unhealthy eating habits can all increase the risk of developing depression and anxiety. Additionally, poor habits can lead to an increased risk of developing insomnia, which can harm our mental health.

Addictions can be hard to break and severely impact your physical and mental health. Moreover, studies have found that bad habits can also increase the risk of developing substance abuse issues. If you feel you are struggling with addictions, there are drug rehab clinics which can help you, with qualified therapists.

Additionally, unhealthy habits can also lead to an increased risk of developing stress and other negative emotions. Studies have found that smokers and excessive drinkers are more likely to experience emotions such as anger and frustration, which can lead to further mental health issues.

Reduced Motivation

Bad habits can also have a negative effect on our motivation levels. People with unhealthy habits often feel lethargic and lack the energy and drive to complete tasks or take on new challenges. This can sometimes be attributed to poor nutrition, as unhealthy foods leave us feeling sluggish and unmotivated. Similarly, those who smoke often feel tired and lack the energy to exercise, which can further decrease motivation levels.

Bad habits can increase the risk of developing chronic conditions like diabetes and heart disease. These conditions can cause fatigue, which can further reduce our motivation levels. Additionally, those who consume excessive amounts of alcohol are more likely to experience difficulty concentrating, which can decrease motivation and mental health.

Lifestyle Changes 

Bad habits can lead to a dependence on these substances which could significantly alter your lifestyle. Just like you can lack motivation, you may also replace things you should do with bad habits, despite knowing it is not good for you. 

If you develop a dependence on alcohol or drugs, you may ignore responsibilities, such as work, spending time with friends, or even parenting, to indulge in your bad habits. While any bad habit can affect your life and be a problem, these instances are where you have arguably hit rock bottom because you care more about the habit than you do anything else. 

In these cases, seeking help through therapy or drug rehab is crucial. It can take time to accept you need help, but taking steps to find this support is the first stage of getting your life back. 

Increased Risk of Health Conditions and Diseases

Finally, bad habits can increase the risk of developing severe health conditions and diseases. Those who smoke are more likely to experience a stroke, lung cancer, heart disease, and an increased risk of developing COPD and other respiratory conditions. Similarly, excessive alcohol consumption can lead to liver cirrhosis, pancreatitis, and an increased risk of certain types of cancer.

Furthermore, those who engage in unhealthy habits are more likely to develop obesity and type 2 diabetes and an increased risk of developing high blood pressure and high cholesterol. These conditions can lead to an increased risk of stroke and heart attack and even reduce our life expectancy.

Conclusion

In conclusion, ‘bad habits’ can have far-reaching and unseen consequences that significantly affect our health and overall wellbeing. However, by understanding the unseen effects of our bad habits, we can make changes to improve our health and wellness for good.

This article was written by a freelance writer. If you need help for addictions or eating disorders, please reach for help from qualified professionals.

How To Cope With The Big Changes Life Throws At Us By Meghan Belnap.

~ Eleanor Segall ~ 3 Comments

(image: unsplash)

No one’s life is perfect. At some point, we all face difficult challenges and struggles that can leave us feeling lost, powerless, and alone. If you’re currently dealing with a big life change, know that you’re not alone. Here are some tips for how to cope with the big changes life throws at us. 

Acknowledge that change is hard, and give yourself time to grieve the loss of what was 

Acknowledging the difficulty of coping with emotional hardships in life can be the first step toward healing. Change is never easy and it is natural to experience grief or sorrow over losing something familiar or safe. Taking the time to sit with those feelings will help give space for understanding rather than running away and pretending like everything is fine. Being compassionate to yourself throughout this process can allow you to accept the struggles you are facing, ultimately helping you venture forward. 

Lean on your support system – friends, family, therapist, etc. 

When grappling with emotional struggles in life, it is helpful to remember that you are never alone. Caring and reliable support systems of friends, family, and therapists can make a significant difference in your journey of healing. A strong foundation of accepting people will lift your spirits and provide valuable perspectives on your situation. You might find this through your community at school, going to a local group therapy meeting, or through a religious or other network.  Every individual has different needs when it comes to dealing with emotional difficulties; leaning on those around you as a source of comfort can be an extremely supportive outlet, as you navigate through trying times. 

Find healthy coping mechanisms that work for you 

When dealing with difficult emotions, it is essential to find healthy ways to cope. Each person has different needs and preferences when it comes to finding relief from emotional hardships. Luckily, there is an abundance of coping mechanisms available. Whether it’s exercise, journaling, painting, or something else entirely, identifying which coping activities work best for you can help reduce stress in your life and give you an outlet for negative emotions. Being proactive in finding techniques that bring relief is the foundation for healing. 

Create a new routine or structure for yourself to help with the transition 

When dealing with emotional struggles in life, creating a new routine or structure for yourself can provide much-needed comfort and stability. This can range from something as simple as coming up with a plan for your daily tasks or an overarching chart that breaks down what you want to accomplish each week. Furthermore, it may be beneficial to set aside time where you can focus on self-care or just unplug and take a breather from the world around you. Though this type of change may seem daunting at first, having an established plan can give us control, which is often otherwise lacking during hard times. By putting confidence in yourself and investing effort in your goals, you can take strides on the path toward healing. 

Be patient with yourself 

Making a major change in life can be traumatic, and it is important to be patient with yourself as you adjust. Healing often happens one step at a time, so allow yourself the time and space to take whatever baby steps are necessary to feel better. Finding people who understand and can offer meaningful support along your journey is important, but make sure that the people you turn to also help you focus on your sense of strength and purpose rather than simply engaging in a pity party. With patience, you will eventually discover that you’ve healed enough that growth can start to occur. 

Going through tough changes in life is never easy, but there are ways to make it more manageable. Acknowledge your feelings, reach out for support, find healthy coping mechanisms, and be patient with yourself. Give yourself time to grieve and adjust, and eventually, things will start getting better. Remember that you’re not alone – Lean on your loved ones and professionals for help when needed. You’re worth it. 



Meghan Belnap is a freelance writer who enjoys spending time with her family. She loves being outdoors and researching new topics that help to expand her horizons. You can often find her buried in a good book or out looking for an adventure. You can connect with her on Facebook right here and Twitter right here.