I am absolutely delighted to share that Vuelio has listed Be Ur Own Light as a Top 10 UK Mental health blog! For the 6th year running! I am so grateful as we work hard year-round on the blog. Thank you to all our amazing collaborators too. These lists recognise influential blogs in their sectors.
Alcohol dependence is an addiction that has a significant effect on the person who is struggling with it, as well as their loved ones. While it might be difficult, aiding someone through their recovery process is essential to assist them in kicking their alcohol addiction. These are some insightful suggestions for offering a loved one struggling with alcohol dependence genuine support.
Understanding the Nature of Alcoholism
Understanding the nature of alcohol dependence is crucial for providing appropriate support to a loved one who is struggling with the addiction. Physical and psychological dependence are both aspects of the complicated illness. . Knowing the nuances of this lays the groundwork for providing knowledgeable and empathetic support.
Foster Open Communication
Encourage your loved one to communicate honestly and openly. Establish a secure environment where people can freely express their ideas and experiences without worrying about being judged. They can communicate their emotions to you in a non-judgmental setting, which helps to develop trust and reinforce your bond. This candid conversation is essential to comprehending their viewpoint and offering useful assistance.
Educate Yourself About Alcohol Addiction
When it comes to assisting someone who is battling alcohol dependence, knowledge is a powerful tool. Spend some time educating yourself on the various facets, including its causes, effects, and the available treatment options. If you are well-informed, you will be able to provide support that is more meaningful to the individual and will become an invaluable resource for them on their path to recovery.
Encourage Professional Help
Encouraging your loved one to seek professional aid is just as vital as providing emotional support. They will have access to professional help that is designed to meet their unique requirements if you suggest therapy or counselling to them. They can also use free alcohol addiction helplines to connect them with experienced specialists who can offer urgent support and guidance at any time.
Set Boundaries
Being your loved one’s supporter means looking after yourself too. Set up healthy, defined boundaries for your own emotional and physical wellbeing. Maintain your composure while asserting these limits and be sure to explain that you are doing it to maintain a healthy and supportive connection between you and the other person. By establishing boundaries, you foster a more positive dynamic.
Attend Support Groups Together
Investigate the option of joining support groups together as a group. Friends and family members whose lives have been impacted by the addiction of a friend or loved one might find a supportive community in these groups. It can be really encouraging to talk to other people who have gone through similar experiences, and it can provide useful insight into different ways of dealing with difficult situations.
Practice Patience and Empathy
Alcohol dependence recovery is a progressive process that calls for both tolerance and compassion. Recognise that setbacks and relapses are possible and that this is a journey. Adopt a compassionate stance in these instances instead of passing judgement, stressing the significance of carrying out the healing process. Your constant support through thick and thin can play a big part in their eventual success, however not everyone is the same.
Encourage Healthy Lifestyle Changes
Encourage healthy behaviours to help in the healing process. Inspire people to engage in regular physical activity, maintain a healthy diet, and get enough sleep. Not only does engaging in healthy behaviours contribute to one’s physical well-being, but it also helps in the improvement of one’s mood and the reduction of stress.
Celebrate Milestones
Maintaining motivation throughout the process requires acknowledging and celebrating victories at every stage of the healing process, regardless of how minor they can appear. Positive reinforcement can be provided by acknowledging accomplishments along the path to recovery, such as abstaining from alcohol for a short time, finishing a counselling session, or achieving a particular objective. By celebrating together-achieved milestones, you can improve your connection with one another and emphasise the significance of their efforts.
Be a Source of Consistent Support
When helping a loved one through alcohol dependency, consistency is the most important thing you can do. Maintain a persistent commitment to the welfare of the people you care about to establish yourself as a dependable source of assistance. They may report feeling more confident and secure in their ability to heal because of this unwavering support, which helps establish trust and confidence. Keep in mind that the steadfast dedication you show toward helping them can be a big factor in their recovery.
Understanding, empathy, and encouragement are necessary while helping a loved one who is battling alcohol dependency. You can help them heal a great deal by being involved in their path, remaining informed, and encouraging good adjustments. Consider calling a helpline for professional advice and support if you or someone you know needs help right away.
When it comes to mental health, many people tend to focus on the usual suspects: stress, anxiety, depression, and medications. However, did you know that your food choices also play a significant role in your mental well-being? Over the years, studies have revealed the powerful connection between what we eat and how we feel emotionally. It’s not just about getting the right nutrients for physical health, but also for mental health. This blog post will explore some of the clear examples of how eating affects your mental health.
Mood Swings
What we eat affects the chemistry of our brain, which can lead to mood swings. Consuming foods high in sugar and simple carbohydrates, such as cakes and candy bars, may give you a quick energy boost, but it can also cause blood sugar spikes and crashes, leading to irritability, anxiety, and depression. Eating a balanced diet with protein, complex carbs, and healthy fats will help stabilise your mood and keep your energy levels consistent; buying from health food stores with less processed foods and organic produce like Southtown Health Foods can help with this goal.
Stress and Anxiety
Eating nutrient-dense foods can play a big role in reducing stress and anxiety. Foods like salmon, walnuts, and chia seeds contain omega-3 fatty acids, which are linked to lower levels of stress hormones. Other foods, such as leafy greens, are rich in magnesium, which can help decrease anxiety. On the other hand, consuming caffeine and sugar can increase feelings of anxiety.
Brain Fog
The foods we eat can also impact our cognitive function. Processed foods and fast food meals that are high in trans fats and sugar can cause inflammation, which affects the brain’s ability to think clearly and process information. It’s important to fuel your brain with nutrient-dense foods, such as whole grains, lean protein, and healthy fats like avocado and nuts.
Depression and Mental Health Disorders
Studies have shown that people who consume a diet high in fruits, vegetables, whole grains, and lean protein have a lower risk of depression and other mental health disorders. These foods are rich in vitamins and minerals that are crucial for proper brain function and emotional well-being. On the other hand, a diet high in processed and fast food can increase the risk of depression and other mental health issues.
Gut Health
The gut-brain connection is a well-known phenomenon, and the gut microbiome plays a vital role in our mental health. Consuming a diet high in fibre, fermented foods like yogurt and kimchi, and prebiotics like garlic and onions can help foster a healthy gut microbiome and improve mental health. On the other hand, consuming a diet high in sugar and processed foods can lead to an imbalance in gut bacteria and inflammation that can negatively impact mental health.
In conclusion, what you put into your body matters for both your physical and mental health. Meal planning and making mindful food choices can go a long way in nourishing your brain and keeping your mood stabilised.
It’s important to note that there is no one-size-fits-all diet that will work for everyone, but incorporating more whole foods into your diet is a good start. Take control of your mental health by paying attention to your diet and making changes as necessary. Your body and mind will thank you for it!
Please note that a healthy diet without any other support is not a ‘cure’- make sure to reach out to professionals if you are in crisis.
Thanks to our friends at Vuelio, who not only ranked as again as a Top 10 UK Mental Health blog which is amazing- but included this little blog in the top 5!!
This is our highest ranking and I am so honoured. Thanks to all the writers and business/brands we work with too for their hard work in creating content.
This blog is in its 7th year now and can’t wait to see what the next year will bring. This is particularly special as this week is Mental Health Awareness Week too. The aim of this blog is to provide information to help people feel less alone and to dispell any myths of stigmas around mental illness.
Well done to all on this list and all the fab mental health bloggers out there.
Job hunting is never easy, and it can be especially challenging in this current climate. With more people competing for fewer jobs, the pressure to find a job can really take its toll on your mental health and morale. But there are steps you can take to help keep your spirits up during your job search. Here are six tips to help you maintain a positive outlook while job hunting.
Maintain Your Physical Health
Ensure you eat healthy meals, get enough sleep, and exercise regularly. Taking care of yourself physically will give you the energy and strength you need to stay motivated throughout your job search process. Plus, the dopamine you get from exercising helps stabilise your mental health.
Set Realistic Expectations
Setting goals for yourself when job searching is important, but it’s also important to set realistic expectations for what you want out of the process. Setting unrealistic expectations can lead to frustration and disappointment when things don’t go as planned. Keeping realistic timelines, salary goals, and more in check will help you in this process.
Stay Connected with Friends and Family
Reaching out to friends and family during your job search can provide much-needed support and helpful advice from those who know you best. Staying connected with people who care about you will boost your morale and remind you that people in your corner are rooting for you.
Develop Networking Skills
Networking is key when it comes to finding a new job, so focus on building strong relationships with those in your industry or field. You never know who might have connections or insights into potential opportunities that could be perfect for you. Attend conventions, group meetups, or whatever is available to you to further your network.
Stay Organised
Keeping track of all the applications, resumes, emails, interviews, etc., can be overwhelming at times. Make sure you stay organized throughout the process by creating systems that work for you. This could include keeping notes in documents, making spreadsheets tracking your progress, or whatever works for you. Having things in order will help reduce stress levels associated with searching for a new job significantly.
Take Breaks
While it’s important to remain focused on finding a new position, taking some time off every now and then is essential as well – even if it’s just one day per week where all you do is relax and enjoy some much-needed “me time.” Taking regular breaks from the search allows time for reflection which may lead to fresh ideas and perspectives on how best to tackle the next step in your journey.
Searching for a new job can be stressful at times, but these six tips should help keep your spirits high. Remember that taking care of yourself physically, setting realistic expectations, staying connected with friends/family members, developing strong networking skills, staying organised, and taking regular breaks should put up in good stead throughout this journey – so don’t give up.
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!)
Happy new year everyone! Gosh its nearly the end of January and I havn’t written a blog for a while so thought I would share some things that have been happening here and talk a bit about mental health stuff too.
Firstly, my mental health is fairly stable at the moment, as has been the case for a number of years. I don’t get typical bipolar depressive or manic episodes on my medications and this year is my 9th year out of hospital , which is always a positive. However, I still suffer with anxiety and stress and get overwhelmed so have to pace myself! I have bad days too where things feel too much but thankfully they don’t escalate into a depression.
So for the positives- I have achieved some huge anxiety wins for me. Since November, I have been on the tube (first time in 3 years), I have gone up to the West End with Rob to the theatre using public transport, my panic attacks have been lessening, I have been able to see more people in person and I also passed my probation at work and have been made permanent (huge win!). I am someone who struggles with agarophobia when I feel more anxious and stressed and going out alone can still be a challenge.
I have been allowing myself to venture into previously anxiety provoking situations- for example, I get cabs alone home from work. I had to start doing this last year and it helped me get back into the world again. It wasn’t easy due to many fears I had but I have been able to do it, slowly. My job is also hybrid so I can work from home too- but getting back out into the world and having kind work colleagues at an office has been such a vital part of my recovery too. My therapist has been so helpful in dealing with the panic attacks and anxiety and I do still get triggered but at the moment on a lesser scale. I still find blood tests, hospitals and general health stuff scary because of what I have been through. I really recommend therapy.
I sometimes do have to cancel arrangements when things feel too much so am sorry to anyone I have had to postpone… its not easy and I hate doing it as I feel bad… but I am learning the balance of looking after me and socialising too. I don’t always get it right but I am trying.
Then, my friend in Bushey, Lee, texted me a few weeks back and asked if I would like to speak in my childhood community for the Jami (Jewish charity) Mental Health Awareness Shabbat. I hadn’t done public speaking about my story since before Covid in 2019, when I spoke with my Dad Mike at Limmud and at Chigwell shul (synagogue, my husbands community). I have had drama training so for me speaking publicly as someone else is OK, but when I have to stand up and share my own story, I get nervous as its so personal. The first time I was asked to speak in a shul at Belsize Square, I made it to the community but my Dad had to give the talk by himself as i was too panicked to attend the service. I managed in time to dip my toe in slowly, always with the support of my Dad and my therapist.
This talk in Bushey felt significant. It’s the Jewish community I grew up in and was a part of until I was 23. I felt like I was going home. The Bushey team told me they had two other speakers, but would I like to speak and share my story with bipolar disorder?
I thought to myself… I am ready, my panic attacks and social anxiety are more under control. To me being asked to come home to Bushey shul was a sign. My Grandpa Harry passed away in 2021 from Covid- and he and Grandma had lived in Bushey since the 1990s, when we were little. Our family lived in both Bushey and Bushey Heath and I studied at Immanuel College, across the road from our home and my grandparents. The area contains so many happy memories for me. I knew the new senior Rabbi and Rebbetzen, as he had officiated at my grandparents funerals and was so kind to our family. My Dad is also still a member of the shul and I still know a lot of people who live in the community too. Its a very special community and one I am proud to be from (and still feel.a small part of despite not being a local anymore).
So, I decided, with my Dad and Rob’s support on the day (and anxiety meds), that I could stand up in shul and speak with the other two speakers on the Shabbat (sabbath) morning. My Mum and step dad were supporting from afar and looking after our guineapigs.
The senior Rabbi and Rebbetzen hosted us for the Friday night which was wonderful as we got to meet lots of new couples and see the Ketts, the other Rabbi and Rebbetzen! For lunch after the service, we went to Lee’s house, which was very special as she was my batmitzvah teacher and is a good family friend.
I was initially told the talk was going to be in a break out room- but on the day it was decided that it would be from the pulpit. Last time I ventured to that pulpit and stood up there was when I was 12 years old, sharing my batmitzva portion of the Torah. The year my Dad was very ill and diagnosed with bipolar. I became ill just 3 years later.
Now, here I was back as a married woman of 34, revealing about the mental illness that had found its way into my family and caused a lot of devastation. However, the main reasons I wanted to stand up and talk about bipolar disorder are because I know that this illness runs in families, many Jewish families struggle with it. I wanted to give the message that you can live with this illness but you can have periods of remission, recovery, you can find hope.
And as I spoke to the audience of people – many of whom I had known since my childhood, who saw me grow up and saw my family eventually leave Bushey for Edgware, I felt humbled. I felt honoured to be asked to speak and I hoped that by sharing my own journey with bipolar (being diagnosed at 16, in hospital twice, the last time in 2014 for a very serious manic episode), that I could touch someone who needed to hear it. My Dad gave me permission to tell his story too.
When I grew up in. the early 2000s, talking about mental illness and particularly in Jewish spaces, was not the norm. I hope that through sharing my own journey and my Dads (he was undiagnosed for 9 years until he was 44), that I will have helped someone.
Most importantly, I felt I had come home. The kindness and warmth shown to me by the members of the Bushey community who I have known since I was a little girl was something so incredibly special and touching. People confided in me after the service about their own struggles. Others thanked me for sharing my story. I was hugely touched by the other two speakers who spoke after me about their own journeys with mental health and their children’s. I won’t name them here in case they want to be anonymous but I learnt so much from them and their experiences.
So I want to say a huge thank you to Lee, to the Rabbis and Rebbetzens and to everyone in Bushey who I have known for years and have loved- for hosting us, for inviting me to talk about something so personal in such a special community. It touched my heart. I really hope it helps.
I genuinely did not know how I stood up there to speak to 90 odd people- what kept me going is knowing I was doing this to help eradicate the stigma of mental illness but also I hope that the words I spoke gave comfort to anyone going through mental illness, that it does get better. It can improve. You won’t be ill forever.
When I was unwell in 2014, Jonny Benjamin MBE was speaking and sharing about mental illness. He taught me that sharing your story to help others is vital. So thanks Jonny for all your support too (whether you knew you gave me the courage or not :).
I also want to thank Jami charity, Laura Bahar and Rabbi Daniel Epstein. I was part of the volunteering team that helped set up the first mental health awareness shabbat. The project has blossomed and is now annual and it is truly wonderful to see.
What I want to clarify is that although I am currently a lot better with my anxiety, it is very much a grey area, day by day thing. That can be hard for people to understand- how one day you can be great with loads of energy and the next you have to stay home and recuperate- self care. But I think knowledge of mental health is increasing now, so do check in with your friends and family and offer a safe space without judgement- its so helpful.
Thank you again for reading this if you got this far. You can do whatever you put your mind too- reach for help from medical teams, medication, therapists and never give up.
Tonight I was sat with Rob and our friends at their home, enjoying a dinner together. We ate good food and just loved being together. We then watched the beautiful fireworks on TV as Big Ben (the clock) tolled in midnight.
And as I watched the colours take off and swirl in the night sky over London, wishing our friends happy new year and looking at Rob, I thought about the year that has been.
At the end of 2021, I created a vision board for this year and what I wanted to manifest. Amazingly, a lot of it has and I am hugely grateful for so much that this year has brought (some parts though weren’t so good, and thats absolutely ok.. we are human and life isn’t always perfect).
There are some dreams that I hope will come true for 2023. Good health and happiness of course for us, family, friends and everyone at the top of the list.
2022 was a year of many ups and some downs. For now, I would like to keep my resolutions and hopes to myself until I feel ready to share them but want to wish you all a happy, healthy new year. May it bring only blessings and may all our hopes and wishes manifest for the good.
Thank you for reading and supporting this blog in 2022 and always! In March, it will be 7 years since I started blogging!
The global coronavirus pandemic brought mental health and personal wellbeing to the forefront of our working life. As more companies return to the office, employers need to think about whether or not they are doing enough to make mental health in the workplace a priority. We speak to consumer finance startup, CapitalBean.com, to get some insight.
Workplace Mental Health Post-Covid
“The coronavirus pandemic highlighted serious concerns regarding mental health and personal wellbeing,” explains Richard Allan of Capital Bean.
“With ongoing uncertainty and a heightened sense of risk, it could be argued that we were experiencing an unprecedented global mental health crisis, often with no end in sight.”
“From a workplace perspective especially, many workers were facing uncertainty regarding their job stability, redundancies and, for some, navigating an entirely new way of working and interacting with colleagues.”
“In response, many companies started to take employee mental health more seriously and implement frameworks and best practices; however, now that we are returning to normal and trying to leave Covid-19 in the past, what is the extent to which companies are keeping up with their commitment to employee mental health?”
The Return to the Office
During the Covid 19 pandemic, the majority of workers were learning how to do their jobs remotely. This presented a range of new challenges to navigate and loneliness was widely reported. Not only were people missing the daily social interactions with their colleagues, but they were also finding the blurred lines between home life and work life difficult to navigate – with people’s homes doubling up as their offices, many workers were finding it difficult to switch off and reported working more hours.
Now that people are starting to return to the office, after adjusting to nearly three years of remote working, they are being faced with new challenges. People are finding the return to work difficult and reporting a great deal of anxiety regarding social interaction. In addition, after working from home, they are now having to juggle their home commitments alongside going to the office. Whether it is squeezing in laundry, balancing childcare, or even factoring in an extra hour for the commute, the return to the office is proving more difficult than expected for many and is causing stress and anxiety for some. Others prefer working from home, so there is a balance.
The Employer’s Role
Millions of workers are returning to the office or workplace with changed attitudes and new expectations. In order to attract and retain talent, it is important for employers to acknowledge this and respond empathetically. Many companies have included mental health in their promises to employees on return to the office but now it is their time to demonstrate that this is not merely lip service.
Employers need to proactively introduce programmes that are promoting workplace mental wellbeing and help employees with the challenges that they are facing. It is important for workplaces to create a psychologically safe space for workers and welcome conversations surrounding mental health and support.
(image: Luis Villasmil at Unsplash)
The Great ResignationAnd Mental Health at Work
After the pandemic, more people than ever before started evaluating their working life and what their main priorities were. With new focus on mental wellbeing and work-life balance, workers started to question what their expectations were and what they required from their place of work. The great resignation, the mass exodus of millions of workers in 2021, left employers having to think about what they needed to offer workers to not only attract talent initially, but retain it.
Workers who were asked about the great resignation pinpointed lack of workplace communication, sense of belonging, employee-manager relationship and toxic environments all as reasons to leave their jobs.
In a post-Covid era (and what should have been before this), it will fall to the employer to make sure their staff feel looked after, not just financially but also emotionally.
Employers need to make their employees feel like they are taken care of, respected and acknowledged, and that their personal wellbeing and mental health is a top priority. Going forward, this will be more important for jobseekers than free office lunches or staff drinks.
We all have mental health and it is vital this is acknowledged and cared for, and not ignored in the workplace.
This article contains links to partner organisations.
The 11 most effective ways for people to protect their mental health are revealed in a guide launched today by the Mental Health Foundation.
The free guide, Our Best Mental Health Tipsis based on the Foundation’s own ground-breaking study on what protects people from common problems such as anxiety and depression.
Dr Antonis Kousoulis, who led the research and is a Director of the Foundation, said: ‘Our new guide encourages us to take care of the fundamentals of life – our relationships, our experiences, our bodies and our finances.
‘The evidence shows that this is far more likely to keep us mentally healthy than the gimmicks and miracle cures promoted by some in the ‘wellness’ industry, who prey on our vulnerability.
‘The truth is, there are no quick fixes for good mental or physical health. What works is developing healthy habits in our daily lives, that help us to feel OK and able to cope with everything.
‘For example, in our new guide we talk about getting more from our sleep, learning to understand and manage our feelings, planning things to look forward to and getting help with money problems.’
The full list of mental health-promoting actions suggested by the new guide is as follows:
Get closer to nature
Learn to understand and manage your feelings
Talk to someone you trust for support
Be aware of using drugs and/or alcohol to cope with difficult feelings
Try to make the most of your money and get help with problem debts
Get more from your sleep
Be kind and help create a better world
Keep moving
Eat healthy food
Be curious and open-minded to new experiences
Plan things to look forward to
Most members of the public involved in the study had experienced their own, or family members’ problems with mental health, so had the benefit of hindsight when assessing what helps most with prevention.
The new guide (and the research on which it is based) acknowledges that people may be unable to follow some of its suggestions, for instance because the place they live makes it impossible to sleep well or spend time close to nature.
Dr Kousoulis added: ‘Enjoying good mental health should be an equally accessible goal for all of us, yet it is often out of reach for many. Government action is needed to create the circumstances that solve problems that are beyond individuals’ reach, and help prevent people having problems with mental health in the first place.’
You can download the new guide free of charge from the Mental Health Foundation website.You can also order hard copies by post, with a small charge.
About the Mental Health Foundation
Our vision is of good mental health for all. The Mental Health Foundation works to prevent mental health problems. We drive change towards a mentally healthy society for all, and support communities, families and individuals to lead mentally healthy lives with a particular focus on those at greatest risk. The Foundation is the home of Mental Health Awareness Week www.mentalhealth.org.uk
This is a non sponsored article written by the Mental Health Foundation.
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