Category: Blogging

Guest Post: How and Why Sport Can Help Your Mental Health- Sara Whitehouse at Stadia Sports

~ Eleanor Segall ~ 8 Comments

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Mental health has become a strongly discussed topic in today’s world and rightly so. With more and more people vocalising their struggles with mental health, it’s the perfect time to make sure you’re looking after yours.

 

The How and Why of Mental Health

You’ll be pleased to know, that when indulging in physical activity, you’re bringing a whole array of benefits to your body – many of which you may not have realised.

1. Reduces Depression, Anxiety and Stress

Although there’s growing awareness that exercise helps to improve depression, anxiety and stress, it’s still not a dominant reason why people choose to be active. In many cases, people tend to turn to medication and other remedies to treat their stresses, not realising how great a gentle run or yoga session can be too.

Depression

Studies show that exercise can be used to treat mild to moderate depression as effectively as antidepressant medication. It is important though to speak with a Doctor and find out the best plan for you.

Reasons why exercise helps fight depression:

  • Promotes changes in the brain including neural growth, reduced inflammation and promotes feelings of calm and well-being.
  • Releases endorphins that energise you, making you feel happy and positive.
  • It acts as a distraction from depressed thoughts and gives you opportunities to socialise and meet new people, all of which help to boost spirits.

Anxiety

Exercise is known to help with anxiety. Through fully-focusing on your fitness sessions you can tune your body to be mindful about your exercise, receiving more health benefits.

Reasons why exercise helps fight anxiety:

  • By concentrating on the sensations that happen during exercise, you can interrupt the flow of worries in your mind and improve physical condition quicker. For example, you can workout to the beat or rhythm of the music or focus on the sensation of your feet hitting the ground.
  • Relieves tension and stress through performing stretches that loosen tight muscles.
  • Boosts physical and mental energy through the release of endorphins.

 

Stress

When you are stressed more often than not, your body tenses up. Your muscles begin to tighten particularly in your face, neck and chest area, which can lead to headaches, chest pains, a pounding pulse and muscle cramps. Experiencing these stress-related symptoms can lead to you worrying more which brings on a whole array of other symptoms. These include heartburn, insomnia, and stomachache. The more pains you get, the more stressed you become and sadly, you’re found battling a vicious cycle between your mind and body.

 

Reasons why exercise helps fight stress:

  • Exercise helps to break the cycle of worrying by mixing up your routine.
  • Releases endorphins in the brain that help the muscles to relax and relieve the built up tension in your body.
  • Makes sleeping easier which reduces any sleep-related stress from your mind.

Remember: When your body feels better, so will your mind.

 

2. Helps Sharpen Memory and Thinking

The same endorphins that work to boost your mood also improve your concentration. This makes you mentally ‘sharp’ when completing tasks. Physical activities that require hand-eye coordination such as tennis, badminton or squash, are particularly beneficial for brain building.

 

Reasons exercise helps the brain stay sharp:

  • Increases the level of oxygen to your brain improving circulation.
  • Breaks the mental fatigue and slumps often experienced during a day’s work. Short walks at lunch time or even a few jumping jacks can help reboot your brain for an afternoon of learning.
  • Stimulates the growth of new brain cells, reducing the risk for disorders that lead to memory loss and enhancing the effects of helpful brain chemicals.

Whatsmore, the birth of new brain cells also fight against age-related decline. That means by doing daily fitness activities, you can keep your body looking and feeling like your younger, healthier self. Perfect!

 

3. Gives Your Immune System A Boost

Catching a cold can leave you feeling blue mentally as well as physically. As you feel groggy from a blocked nose and sore head, you tend to act groggy too. Though we’re not suggesting exercising whilst you’re ill is a good idea, frequently exercising when healthy can help to combat illness, boost your immune system and make you feel happier.

 

Reasons why exercise improves your immune system:

  • Getting active helps to flush bacteria out of the lungs and airways, reducing your chances of developing a cold, flu or other illness.
  • Exercise causes your white blood cells (WBC) to circulate quicker helping you to detect illnesses earlier than before. White blood cells are the body’s immune system cells that fight disease.
  • Slows down the release of stress hormones making your mind a more peaceful place.

 

4. Improved Self-Esteem And Energy

Regular activity is an investment in your mind, body and soul. 

Along with the feelings of conquering your fitness goals, finding a healthy, balanced routine will also work to give you an energy boost. 

Getting Into A Routine

  1. Start easing yourself into exercise with a 10 minute home workout, walking the dog or quite simply having a dance around your room.
  2. Increase your workout by extending the time you are active for or start going to more fitness classes.
  3. Establish a routine of which days you will exercise.
  4. Even on your days off, making simple changes to your fitness routine like taking the stairs instead of a lift or going for a short walk instead of sitting on the sofa can keep your brain active and stresses at bay.

 

Remember: The key to unlocking improved mental health through exercise is to do it regularly. The more you workout and get active, generally, the healthier and happier you will feel.

 
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Family-Friendly, Mixed Gender Sport Ideas

Having looked at six reasons why and how sport helps mental health, let’s take a look at some ways you can adapt sports into your daily routine.
Exercise doesn’t have to be boring, gender-specific or child-unfriendly. Here are some great ideas to incorporate some moderate exercise into your daily routine:

 

  • Taking daily 20 to 30 minute walks during work breaks, after dinner to walk the dog and so on. Develop this by joining hiking clubs and take to trekking through the wilderness. You’ll soon be saying ‘the bigger the hills the better!’
  • Go cycling with your children a few times a week. Particularly if you live on a quiet road, going up and down the street and having races, can be super fun as well as tiring! Or, make the most of cycling clubs and enjoy a group venture to the hundreds of mountain bike trails out there.
  • There’s plenty of male and female football clubs knocking about. Join a team and enjoy the competitive side to sports whilst making new friends. Some clubs also offer family-friendly football games for parents and children to play together, so ask if your club does or organise it yourself!
  • Family swimming sessions every other weekend. Take advantage of your local leisure centre or make it a fun, family-bonding activity, venturing to the swimming baths every so often.
  • Play social, leisurely sports like golf. Done regularly can help you build friendships with other players, which contributes to boosting your mood and confidence, improving your mental health.
  • Fit some physical activity in your evenings by joining the local gym and taking part in fitness or yoga classes. See some awesome yoga tutorials here for use at home.

 

Ultimately, if there’s one thing you should’ve learnt from this article, it’s any exercise is better than none when taking care of your mental health.

By improving circulation of important cells in the body, loosening tight muscles from built up stress and distracting yourself from worrying thoughts, you can make yourself into a happier, healthier you. So, go forth and fitness!
Sara Whitehouse, SEO and Content Editor at Stadia Sports

Stadia Sports are a leading UK manufacturer and supplier of sports equipment, offering a wide range of products including football goals, football nets and accessories.

We are 2 Years Old! Blog Anniversary of Be Ur Own Light!

~ Eleanor Segall ~ 20 Comments

Cupcake mit Kerze und die Zahl 2
(image: Michelle Leigh writes)

Wow! I can’t believe that Be Ur Own Light has turned 2 years old! We celebrated our second blogiversary on 1st March so I am a few days late but it doesn’t matter.

This blog has provided me with so many amazing opportunities so far. I have met more and more people who are like minded and want to speak about their own mental health to battle stigma. I have met some incredible people online too and such wonderful contributors. I love also finding and telling untold stories.

The blog  has really grown this year into a good mental health resource. We have had lots of contributors which has been fab. I (Eleanor, founder of blog) have also started a new career as a mental health writer and journalist. That is largely down to the success of the blog and I have truly found a niche. Be Ur Own Light is also a shortlisted finalist in the Health and Social care individual category of the UK Blog Awards 2018! Thank you for all your support of the blog and what we do.

I have written this year for Metro.co.uk, Glamour Magazine (online), No Panic, Happiful Magazine and Happiful.com, Counselling Directory, Mind, SANE, Time to Change, STOP Suicide,  Jewish News, Equilibrium Magazine, World Union of Jewish Students,
and been featured in Cosmopolitan UK, Elle UK and Prima.

Thank you to all these amazing people who have provided guest blogs this year. I have been humbled to work with experts and people with lived experience, to provide information and tell others stories to help end the stigma and provide a resource on mental health.

So thank you to these guest bloggers who gave me such wonderful content. There is more to come. This year March 2017-18 thanks to:

Hannah Brown- Recovery from Anorexia
Time With-  Therapy queries
Charlotte Underwood- Recovery from depression/ suicide
Trysh Sutton- Pure Path Essential Oils

Ariel Taylor- Trichotillomania guide
Jon Manning- Mental health in schools
Channel 4 and Lloyds Bank- Get the Inside Out campaign
Stephen Galloway- Inspirational lyrics
Eugene Farell AXA PPP- Loneliness tips
Peter Lang- PTSD and recovery
Kaitlyn W- Light beyond self harm
Jess Harris- Organ donation
Sam- Recovery from bipolar disorder
Ryan Jackson- Reasons for drug and alcohol addiction stigma
Redfin.com- Seasonal Affective disorder
United Mind Laughter Yoga- Job and wellbeing
Christina Hendricks- on PTSD
Reviews Bee- Child Mental Health
Consumer Money Worries- Mental Health and money
Stephen Smith- OCD and nOCD app
Arslan Butt- University students and mental illness
Tony Weekes- Unity MHS
Ellie Miles- Fighting Health Anxiety
Hope Virgo- Anorexia and recovery
Ann Heathcote- Government and mental health
Jasmine Burns- Strategies to help Binge eating
Bill Weiss- Surviving Opiate withdrawal
Jessica Flores- Bipolar 2 – depression
Jay Pigmintiello- Mindfulness and Meditation
David Baum- 365 Challenge for PTSD awareness
Karen- Mental health professional with anxiety
Dr Stacey Leibowitz Levy- CBT
Lucy Boyle- Burnout Syndrome
Diamond G Health Informer- Technology and mental health
Juno Medical- Anxiety Disorders

Thank you to everyone! This year we aim to cover even more mental health issues and disorders in our quest to provide information and be a home for all.

This year I have also written personal posts about my fight with my anxiety disorder, bipolar disorder, mental health and dating, mental health and weight gain, NHS waiting lists and therapy,  book reviews for Trigger Press for Hope Virgo and Karen Mantons books, Workplace and mental health stigma, Reading as therapy and more! Time to Talk Day and Eating Disorder Awareness Week marked and many conversations had eg stigma about psychiatric medication.

We have won various awards from other bloggers- Liebster, Sunshine, Mystery and Top 30 social anxiety blog and Top 100 bipolar blog from Feedspot.com.

I am so excited that we have over 4,000 followers on Twitter, almost 600 on WordPress, over 2000 on Instagram and of course my loyal Facebook followers too.

Thank you friends and supporters! Heres to a great year talking about all things mental health and normalising it to all.

Eleanor x

Extract from Cosmopolitan UK Article by Olivia Blair on Anti Depressants- featuring our founder Eleanor

~ Eleanor Segall ~ 5 Comments

I was so excited to be featured in Olivia Blair’s article for Cosmopolitan UK on anti depressants- 6 women share what its really like to be on Anti depressants.

I am so thrilled to be in this article with 4 other brave women. My first time in Cosmo! Thank you Olivia.

Below is my part of the article but please click here to read the others experiences too:  https://www.cosmopolitan.com/uk/body/health/a18720313/women-on-antidepressants-working/

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(image: Getty Images/ Cosmopolitan)

I become suicidal when depressed, it’s vital I take medication for my health”

Eleanor Segall, 29, mental health blogger

“I started taking antidepressants when I was 15 after an acute depressive episode where I had to take time off school. A year later I was diagnosed with bipolar disorder and was hospitalised so I was prescribed a mood stabiliser as well to keep me on an even keel.

I was concerned about some of the side effects but the positives for my mind and brain chemistry outweighed the negatives. Over the years, I have been on different antidepressants including fluoxetine, duloxetine and now sertraline. I also continue to have psychodynamic therapy and have tried CBT, art therapy and meditation.

There is a big stigma around anti depressants, particularly against bipolar and other chronic conditions. But I think this new study offers proof that, for some of us, they are vital.”

4 Things Holding You Back from Therapy and Why They’re Not True: Guest Post by Time With

~ Eleanor Segall ~ 4 Comments

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(image: Feminist Current/ Snoopy)

Taking a leap into the unknown always requires bravery. Now think of that ‘unknown’ as yourself. All those dark, niggly or somewhat strange parts of ourselves we keep buried away in the hope that they might just disappear if we keep pushing them away for long enough. Yup, therapy is totally exposing – and frankly, terrifying. So it’s little wonder we find ourselves coming up with a million and one excuses to explain why it’s not for us. Avoidance runs through our veins – it’s human nature. But it also holds us back, and at its very worst, avoidance can stall us from moving forward and reaching our potential.

 

Sometimes it’s worth digging a little deeper to properly explore our reasoning. That way we can be sure we’re not standing in the way of our own progress. Below we’ve listed some of the most common excuses we hear when it comes to therapy (and why we think they’re mostly rubbish!)

 

“I don’t know where to start”

It’s true, in the past finding a therapist has been anything but easy. Sifting through directories packed full of conflicting approaches and unfamiliar terms… It’s hardly surprising we’re left scratching our head wondering what any of it means. But fortunately, those days are now firmly in the past. Searching for a therapist online is quick and easy. There’s no need to get carried away in lots of research, now you can just work your way through a few simple questions and be connected directly with the right therapists nearby. If you’re interested in finding a therapist best matched to your needs, TimeWith’s online questionnaire matches you with suitable therapists in minutes.

 

“I can’t afford it”

This is valid- there’s no two-ways about it, therapy isn’t cheap. But in reality, it’s a small price to pay when weighed up alongside its many benefits. Good therapy has the potential to completely transform your life. Whether you want to learn how to relate better in your relationships, manage stress and flourish in your career, or you simply want shed light on recurring behaviours or patterns… Therapy has the potential to do all those things (and more).

 

Also, it’s important to remember that therapy isn’t forever. It’s not about making a lifetime commitment. It’s an investment, and there’s a really wonderful feeling that comes with the decision to invest in your own mental and emotional wellbeing. If money’s an issue, never be afraid to ask your therapist about concessions. Lots of therapists offer what’s known as a sliding scale meaning they can offer a discount according to your financial situation.

 

“What can a stranger offer me that my friend’s can’t”

To think of therapy as a friendly heart-to-heart is to misunderstand it completely. There’s no doubt in the value of having a good, solid support system in our friends and family. But your therapist isn’t your friend – in fact, there are very strict rules around that in therapy. Your therapist will always remain neutral allowing them to take a uniquely objective standpoint. It can be easy to get so wrapped up in our own story that we don’t see the broader picture. By extension, friends and family are part of our story. They can be happy or sad for us, but they will always have something at stake in our life. It’s only inevitable that this colours their advice and approach, whether they mean to intentionally or not.

 

Habits, patterns, thoughts… Whether we like to admit it or not, we’re more alike than we think. Whilst our experiences in life will be completely different, the coping mechanisms we adopt to deal with what happens to us in life very often follow similar patterns. Therapists are trained to recognise these signals and guide us towards coming to our own realisations. The best moments in therapy are those a-ha moments – the kind that friends and family struggle to provide us with, no matter how much they love us.

 

“What’s going to change”

Everything, potentially. But of course, what you get out of therapy comes down to what you’re prepared to put into it – as with most things in life. Film depictions of therapy have done us a disservice for the most part. Despite appearances, therapy isn’t about rambling on Woody Allen-style about our neuroses. Don’t get us wrong, the talking part’s great! But what therapy’s really good at is finding solutions.

It’s all too easy to bulldoze our way blindly through life living out the same patterns time and time again. Good therapy is about taking accountability for the way we are. But that can only happen when we dig deeper and understand the whys. Far from self-blame, this process actually allows us to forgive ourselves for thoughts or behaviour we haven’t liked. To understand that it was the only way we knew how. But with this new awareness also comes the responsibility to change… There aren’t any excuses anymore.

This is the heart of therapy – we slowly peel back the layers to see ourselves in the clear light of day, no pretences. It might seem scary at first, but in reality, it’s liberating.

TimeWith is a service dedicated to helping people reach the right therapist. Run through a quick online questionnaire and connect with suitable therapists in your area.

Dispelling the Online stigma: Twitter, Antidepressants and #MedsWorkedforMe

~ Eleanor Segall ~ 31 Comments

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(image: amyransom.com)

I wasnt going to write a blog on this because it might feed the Twitter trolls. But I have decided that its really important that I speak out about whats been going on this week on there, in realm of mental health on social media. Theres been a lot of stigma against medication as well as much support for it.

This week, a study by Oxford University and published in the psychology medical journal the Lancet, found that anti depressants work and are effective in a large number of cases. It was hailed as the first major study to prove this. Some medications were found to be more effective than others, but it provided a fantastic proof- that anti depressant medications do help relieve depression in many cases. They are not just a placebo pill.

However, of course, there are a large number of people who have had bad experiences with anti depressants and want to make their voices heard- yet often at the expense of those of us who it works for.

On Twitter, using the trending hasthtag #antidepressants and #medsworkedforme, I shared that anti depressants coupled with my mood stabilisers, have very much helped my bipolar disorder. My brain chemistry and illness is such that unmedicated I can have episodes of suicidal depression, psychosis and mania. My medication keeps my moods balanced and well, so I can function and live a normal life. I have been on anti depressants for almost 15 years now. I have been on fluoxetine, duloxetine and now sertraline.

The only bad experience I ever had with them is when my previous mood stabiliser stopped working and due to an increased dose of duloxetine to relieve my depression (which it did), I tipped over into a fast and unpredictable manic episode. This is the risk that those of us with bipolar run.

Yet, by and large my experiences with meds have been hugely positive. They keep me stable and well.

Unfortunately, on Twitter, I got trolled for the first time by people sharing the following ‘helpful’ opinions (they were not helpful and highly stigmatised):

1) You should reduce your sugar intake as sugar causes highs and lows and is addictive as cocaine. If you reduce your sugar, your bipolar will improve.

(To this I had to reiterate that no medication and less sugar will make my illness worse… and that excess sugar does not cause bipolar 1 disorder.. i.e. it does not have that impact on my mood swings.. bipolar is a real illness in the brain. Reducing sugar may help with overall health but seriously you are going to tell me this?)

2) Others asked what alternative therapies I had tried- eg exercise instead of medication. I reiterated the above re psychosis and suicidal ideation. Which unfortunately cant be treated with exercise alone.

3) People shared their own stories eg the man who had multiple severe illnesses and takes no medication because ‘it shortens life span’ and its a medical fact apparently that these medications cause psychosis. (Some psychiatric meds cause side effects but psychosis- really? Also why would you tell me it will shorten my life?)

There was a lot of what I would call militant stigma against medication, either by people who fear it or have experienced negative effects.

While medication is not for everyone, we shouldn’t be shaming people for taking it. I shouldn’t be shamed for keeping my brain healthy and well through taking meds. And neither should any of you.

Make sure you fight this stigma (and the block button is always useful).

Love,

Eleanor

Extract from my article for Metro UK: How to Improve on-screen depictions of Mental Illness

~ Eleanor Segall ~ 9 Comments

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This is an extract from an  article our founder Eleanor Segall wrote for Metro.co.uk. To read the full article click here:

http://metro.co.uk/2018/02/21/how-to-improve-on-screen-depictions-of-mental-illness-7315828/

As someone with bipolar disorder, I am often intrigued by depictions of mental illness on TV and film. For many years, mental illness has been stigmatised, and this has been reflected on screen. Thankfully, this stigma is beginning to be broken down, but it is still present.

In her award-winning article, Mental Illness in the Media, for the International Bipolar Foundation, Hosana Tagomori, who was a high school student when she worked on the piece, wrote: ‘The media often portrays characters with mental illness as incomprehensible, tortured and convoluted… the entertainment value often gets in the way of an accurate portrayal. ‘Patients are perceived as dangerous or insane, due to the inaccurate portrayals in media, where the character is almost always hopeless, deranged, and dangerous.’ ‘It is quite easy to subconsciously absorb these misconceptions.’

Indeed, this is a challenge that those of us with mental health issues face. We want our illnesses to be portrayed correctly and accurately on screen, without having to watch stereotypes. Depictions of mental health can be disappointing

Tagomori wrote: ‘In the television series Homeland, the bipolar character always seems to be the pop-eyed, insane mess who is constantly going ballistic: ranting, drinking and screaming’. While this can be true for some people with bipolar in the middle of a manic episode, it is not a balanced approach to the illness. We know that people with bipolar disorder can often be stable and well on medication and that a long time can elapse between episodes.

Portrayals of those with mental illness as ‘insane messes’ raises dangerous misconceptions, including that people with mental health problems will never get well. For me, a brilliant representation of bipolar disorder and postpartum psychosis appeared on EastEnders in 2015.

This centered around a story line for pregnant character Stacey Fowler (played by Lacey Turner), who has the disorder and experiences a psychotic episode after giving birth. Before watching the scenes in which Stacey has psychosis, I was concerned how it would be shown on screen, but I needn’t have worried. Sensitive, accurate portrayals of mental illness on screen can help to educate viewers EastEnders worked directly with the charities Mind and Bipolar UK to create the story line, so the script and performance were as accurate as possible.

In 2015, Dominic Treadwell Jones, producer of the story line spoke to the Radio Times, he said: ‘EastEnders have worked closely with Mind, Bipolar UK, other experts in the field and women with personal experience to show a story that is true and painful, while also filled with the usual twists and turns viewers have come to expect from EastEnders. Lacey is one of the most raw and intuitive actresses on TV.’

Also speaking to the Radio Times about the EastEnders story line, Clare Dolman, vice chair of Bipolar UK, said : ‘As the national charity supporting people with bipolar, we’ve been glad to work closely with the BBC on Stacey’s storyline. ‘There is a very high risk that women with bipolar will become ill when they have a child and 20-25% of them will have a postpartum psychosis, so it’s fantastic that EastEnders are raising awareness of this devastating condition.’

In the scenes where Stacey is experiencing psychosis, the character believes she is the Virgin Mary and that her baby is Jesus. She experiences delusions and auditory hallucinations. I was concerned about how I would feel watching it, but what I most felt was a sense of pride that British television was portraying bipolar correctly, sensitively and appropriately.

Read more: http://metro.co.uk/2018/02/21/how-to-improve-on-screen-depictions-of-mental-illness-7315828/?ito=cbshare

Twitter: https://twitter.com/MetroUK | Facebook: https://www.facebook.com/MetroUK/

Tips to Relieve Social Anxiety for Happiful Magazine (March 2018 Issue)

~ Eleanor Segall ~ 2 Comments

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Our founder Eleanor is published in this months Happiful Magazine, talking about social anxiety and tips to help. Below is a short part of the article- you can read the full article in the link:   https://happiful.com/tips-to-relieve-social-anxiety/

For some of us, it’s butterflies in the stomach. But for others, it’s a crippling fear of even leaving the house. Social anxiety can feel overwhelming, but you can take back control. Here, Eleanor Segall (founder of this blog) gives advice on overcoming social anxiety:

I have bipolar disorder – a mood disorder – and experience anxiety as part of this. When I was about 20, I started to have intense anxiety and panic attacks before social situations – so much so they would stop me from leaving the house.Anxiety has a large impact on so many people’s daily lives. Whether it’s anxiety about a job interview, dating, meeting new people, travelling, health, work or whether you suffer from a diagnosed anxiety disorder and have panic attacks, it can be incredibly overwhelming.

I was fearful of being judged negatively by other people, and this caused the physical symptoms of social anxiety – a racing heart, clammy and sweaty skin, negative and fearful thoughts, low mood and wanting to hide from situations by cancelling them to stay at home. The result was that I’d then feel guilty about upsetting others.

The difficulty is that anxiety can often be triggered by something you’re not conscious of. It took time for me to realise that my limiting beliefs about social situations were due to my reaction to being diagnosed with a mental illness as a teenager. Although I still have to work with anxiety in my life, together with my family and friends, I’ve found how to make the social anxiety more manageable – here are my four top tips to hopefully help you too:

I’ve learned that anxiety does pass, if you sit with it and let it be – for me, it takes about 45 minutes. Even five minutes of sitting with it can be incredibly difficult and takes practice, but knowing it will pass and can’t harm you is important. The anxiety symptoms are often worse than the event itself. I’ve learnt with social anxiety that if I can face the event, I can lean on my support network to help me through it.Remember it will pass

Use your support network – exposure therapy:

READ FULL ARTICLE:  https://happiful.com/tips-to-relieve-social-anxiety/

Random Acts of Kindness Day and Week with SANE Charity: A Pledge

~ Eleanor Segall ~ 5 Comments

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(image: E Segall)

This week is Random Acts of Kindness Week- where you practise acts of kindness to friends, loved ones and strangers alike!

SANE Mental Health Charity are currently running this campaign to spread love and kindness to others and asked me to share my rosette/ pledge.

So this week I pledge to be there for my friends by checking in with them, calling or texting and listening if they need me.

What is your random act of kindness going to be?

For me see http://www.sane.org.uk/

Love,

Eleanor  x

 

 

Guest Post: Using Essential Oils to help relieve the symptoms of Depression by Trysh Sutton at Pure Path Essential Oils

~ Eleanor Segall ~ 7 Comments

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(image: Pixabay)

Essential oils are slowly becoming more and more popular for a number of reasons. They are known to have calming effects on a person and can provide a number of benefits along with it.

Essential oils are volatile compounds obtained from plants, usually through a process known as distillation, providing the purest form of the nutrients and benefits that the plant has to offer. The oils are extracted from various parts of the plant, right from the roots and stems, to the flowers and fruits.

Aromatherapy is an alternative form of medicine that can contribute to overall well being, and benefit the body in more ways than one. This science has been around for thousands of years, and some of the oldest known civilizations have used aromatherapy to help cure diseases, and to help people with different medical issues.

Still, many individuals are skeptical. Thankfully, there are many published studies which have proved and disproved various beliefs about the abilities of essential oils.

Their many uses and benefits are actually why they are so popular all over the world. That many people couldn’t be experiencing placebo, right?  

From relieving stress to helping improve energy levels, essential oils can be a huge plus in one’s life.

Essential Oils In The Treatment Of Mental Disorders

Essential oils traditionally have also been used for the treatment of a number of mental disorders. Aromatherapy has been known to help relieve the symptoms of things like anxiety and sleep disorders. One of the things that essential oils are also known to help with is depression.

Depression is a disorder which is characterized by the feeling of sadness and low mood which the person has no control over, and finds hard to remedy without help.

While it is essential to know that essential oils do not outrightly cure depression, they can help to reduce the symptoms that one experiences when they have been diagnosed with depression or depressive disorders.

Inhalation can take place in two ways – directly or by diffusion. As inhale, your body absorbs the chemicals in these oils, which then work on a cellular level.

They also get absorbed into the bloodstream and can work to stimulate different parts of the brain, thereby helping people who are prone to experiencing different symptoms when they are diagnosed with depression.

Essential Oils To Curtail Symptoms Of Depression

Depression can be a huge hurdle in the lives of people who are affected by it, which is why treating it correctly and getting the right medication for it is essential.

However, constantly taking medications can sometimes take a toll on the body, which is why people who are diagnosed with this tend to find some or the other means of alternative medicine that won’t cause as much harm to the body, but still is effective in treating symptoms. Medication can also be expensive, which can make matters worse if the patient isn’t in a position to buy them consistently.

People who are diagnosed with depression tend to experience a whole spectrum of symptoms, which may differ from person to person, and also depend on the severity of the condition. They tend to experience symptoms such as anxiety, restlessness, sadness, sleep disruptions, narcolepsy, loss of appetite and many more.

Here are just 3 essential oils that are commonly known to successfully tackle the symptoms of depression:

Lavender

Lavender is one of the most commonly used essential oils for the treatment of depression. The floral scent of lavender is known to have an incredibly calming effect on people, and helps relieve symptoms of anxiety and helps a person relax more.

Furthermore, lavender is known to help decrease stress in people, which is something those suffering from depression regularly experience.

Wild Ginger

There have been studies conducted that show that wild ginger may have antidepressant properties, but these claims haven’t entirely been set in stone.

There was a study  that showed that when under stress and exposed to wild ginger, the mice showed signs of relief. Wild ginger is also known to improve the serotonin generation in the brain, thereby making a person feel happier and more relieved.

Bergamot

Bergamot may be known for its brilliant citrus scent but it is also known for helping to reduce anxiety, according to a study that was conducted just a few years ago.

Even though people with depression don’t necessarily get diagnosed with anxiety disorder as well, it is a common symptom that people tend to experience.

 

Trysh Sutton is the author of this blog and an expert in aromatherapy and essential oils. She works at Pure Path  

What to do if you think you have Depression: a Guide.

~ Eleanor Segall ~ 2 Comments

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(image: Christy Ann Martine)

This blog was voted for in my  Facebook group online poll and so I have decided to write it, with my advice from personal experience and more.

So firstly- what is Depression? Depression is more than just low mood. It can affect your entire ability to function. Depression symptoms include your mind slowing down, poor concentration, lack of sleep or too much sleep (when depressed I sleep too much), more tearful than normal/ prolonged low mood, loss of motivation and ability to go to work/ socialise, not wanting to do activities you enjoy, feeling lost and/or hopeless about life.

Some people who are depressed will self medicate with alcohol, drugs, food, gambling, spending money- anything to make them feel a bit better. Some may start expressing suicidal thinking and ideation or make plans to end their own lives. For others, depression can be part of a wider mental health disorder. I have bipolar disorder for example and depressive episodes are part of my illness. So its a big topic and one which is different for each person (due to brain chemistry and environment).  Anxiety and self harm can also be part of depression.

So what to do if you think you are depressed?

1) Make an appointment to see your GP/ Doctor immediately. If you can get an urgent appointment, do. Tell them how you are feeling and they may suggest medication such as anti depressants which help lift mood and get you back to normal functioning and/or recommend you to a therapist. NHS waiting lists in the UK are ridiculously long for therapy, but just speaking to a doctor and taking medicine should help. Note that anti depressants do have a side effect- and can make you more anxious/ depressed within the first two weeks so talk about this with your doctor. If you have a psychiatrist and medical team (like I do), go and see them and discuss how they can help your care.

Getting better can take months and is a combination of factors. If your depression was triggered by an event, it may be good to go and see a counsellor to discuss any trauma.

2) If you are feeling suicidal and feel like self harming, disclose this to someone you trust. You may not need to be in hospital if you have a good support network, but if you are really really ill, you may need to be. However, do not be afraid for asking for help from medical professionals- especially your GP and/or psychiatrist. They are there to help you get well.

3) If you get a first time psychiatry referral- this is what will happen. You will get asked lots of questions so the doctor can ascertain what is going on. I found that being as honest as I could was more helpful. Take a loved one with you to the appointment. They may ask you to complete questionnaires on your health too and/or refer you to psychology.

4) Use your support network- friends, family, partner. If you have a loving person who understands depression in your life- lean on them. Support from others is very helpful. Depression can be stressful for all involved and some may not understand or may tell you to ‘pull yourself together’. This is just stigma and remember depression is an illness that needs treatment.

If you feel able, see friends you love and trust. When I am depressed, I find it hard to leave the house.. but love and support from others is vital- even if theyre just bringing you chocolate and magazines. Acts of kindness really help.

5) Other holistic methods can really help depression. Whether its:

*Gentle exercise
*Meditation
*Prayer if you want to pray
*Journalling and writing down your achievements however small (eg I washed the dishes)
*Colouring a picture and making something beautiful
* Good sleep regime (when depressed this can be harder)
*Eating healthy food/ foods you love
* Taking care of yourself
*Watching a funny film
* Texting a friend
This can be hard when you are depressed but I would recommend Yoga Nidra meditation for anxiety as well as Headspace meditations….

6) Be Kind to Yourself

Depression is not your fault. Its an illness and a natural part of life. You don’t have to deal with it alone and you don’t have to beat yourself up because you are feeling lower than normal.

Reach out for help but ultimately be kind to yourself. 

Eleanor Segall is the blogger and editor behind this blog Be Ur Own Light.