Category: Blogging

Living with an Eating Disorder: Guest blog by Sofie

~ Eleanor Segall ~ Leave a comment

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(image: Pinterest)

This is a first person, brave and honest account by Sofie of her feelings about her eating disorder, which are her personal views. Trigger warning: please be careful as this discusses eating disorders and real emotions around them. We promote healing and recovery, where possible. So here’s Sofie….

    

I miss it every day! My first thought as I wake up in the morning and my last before I drift off for the night. It is a visceral longing. That’s the burden of an eating disorder. It’s an imposter that invites itself into your life and fulfills a need. It seemingly bestows upon you new abilities and strips you of weaknesses. However, with every freedom that it grants, there is a toll to pay.

My story doesn’t begin with a girl unhappy with her body, not many eating disorder stories do. My story starts with a girl lost within her own life. A girl who longed to feel she had a purpose and a direction — a child who yearned to feel an ounce of control. Anorexia gave me that control.

It gave me the power to defy human nature. It gave me a harsh look that proved I was oozing with discipline. Each bone like a spear warding off feelings and disappointments. I was never clueless as to why I starved myself. I never thought I was on a diet gone wrong. I wept many tears over the fact that my death-defying mission for control had made me so susceptible to vanity and left me a slave to the numbers on a scale, but how else was I to measure my discipline?

I miss it every day! I forget the aches, the pains, the fights, the hopelessness. I long for the feeling of achievement and forget the complete and utter sense of THIS IS NOT ENOUGH. STILL, I AM NOT ENOUGH. I long to go back almost every moment. To flee the life I have, to rewind and go back. For me, disappointment is much harder to face without the false comfort of the hunger, without the excuse of the failing body and protective blanket of a hazy mind.

So am I in recovery? I don’t know. I feel a sense of helplessness in my recovery like I have been dragged here by circumstance, and for now, my situation doesn’t sit comfortably with me. However, I know what I have to tell myself when it stings that my body no longer hurts: I can’t be a nice person while starving. I replay in my mind countless occasions where I behaved more like an animal than a human. I so desired to be successful, but I never wished to be a monster.

So, for now, this realisation is the guard I wear against the intrusive longing. It isn’t a bulletproof armour. The thoughts still wound, but for now, I am still standing, and I don’t need to judge the situation further than that.

And so, the greatest gift any therapy has given me is the clarity to place my love of others above my hatred of myself.

I can live a healthier life as a gift to those I love, who don’t deserve to be tortured by my demons. I must try and look after myself for my family and friends.

 

This blog was written by guest blogger Sofie, to discuss the truth around living with an eating disorder. If you are worried someone you love has an eating disorder, you can contact charities including Beat and speak to a GP or psychiatrist.

9 Years Undiagnosed: My Life with Bipolar Disorder, for Time to Talk Day: Guest blog by Mike Segall

~ Eleanor Segall ~ 8 Comments

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(image: Time to Change)

*Trigger warning: discusses thoughts of suicide and mania, please read with care *

This blog has been courageously written by my Dad, Mike, about his journey with bipolar disorder and the hurdles he faced in getting a diagnosis. For those of you who have read my book, you’ll know some of this. This is the first blog that Mike has written for us and I want to share it on today, Time to Talk Day by the charity Time to Change.  So here is Mike’s story….

 

My experience of Bipolar 1 Disorder was that I was undiagnosed for 9 years. I was never sent to a psychiatrist and was put on the wrong medication (I hadn’t heard of mood stabilisers and seemingly neither had my doctor).

So- What is Bipolar Disorder? (formerly known as Manic Depression)

To me, Bipolar symbolises the two extreme poles of mood- mania and depression. The North Pole is Mania. Mania is wonderful for me- you think you can be anyone, you think you can do anything, achieve anything, You are flying. You think ‘why can’t everyone be like this and experience everything?’. You are much more uninhibited. You may shop more, you spend more money, You think you can FLY!

But you can’t fly and you fall, you fall off a cliff into varying degrees of  deep, dark depression, which can last for months.

Bipolar disorder is  a chemical imbalance in the brain that causes periods of depression and periods of abnormally elevated mood, mania. The elevated mood is significant, known as mania or hypomania depending on its severity and whether symptoms of psychosis are present. Psychosis means when your mind lose touch with reality, with delusions or hallucinations.

During mania, someone feels abnormally, happy, energetic, irritable and not requiring sleep they often appear to be bouncing off the walls, starting new projects, trying to achieve too much. In some cases, addictions during mania may also present.

During depression, someone with bipolar disorder may be crying, experiencing negative thoughts and giving poor eye contact. You will notice this if you ever have a conversation with someone who is depressed. They may also be suicidal or talk about self harm.

My Story:

My first manic episode occurred in 1991 and I went to the doctor and was prescribed Valium (an anti anxiety calming medication), which was handed out like sweets in those days.

The Valium didn’t do me any harm but they certainly didn’t do me any good. In the next 9 years, I had three manic episodes followed by three increasingly devastating depressive and suicidal episodes, the last of which lasted 5 months.

In my first manic episode I was going out a lot late at night to clubs and bars and spending too much money. My second and third manic episodes were much more controlled as I recognized what was going on but I was still much more outgoing than usual and spending too much money.

My depressive episodes were serious and eventually suicidal and lasted 3, 4 and 5 months respectively. I often stood on the edge of a London Tube platform thinking about ending it all. I would drive down the motorway at speed not turning the corners until the last possible moment. I would stand in the bathroom with hands full of tablets thinking about overdosing and ending my life. Mostly, I was at home in bed doing nothing but sleeping , eating and surviving.

The person you would meet today is not the person you would have come across at that time.

Looking back there was no real connection made between these episodes and I wonder 1. Why I was never hospitalised and 2. Why I wasn’t diagnosed more quickly.

First of all, 30 years ago far less was known about Bipolar Disorder so the doctors weren’t quick to diagnose it. Secondly, it was only after 9 years that my GP reviewed my file and noticed that I had never been referred to a psychiatrist.

This was the breakthrough that changed and saved my life.

I went to The Priory hospital to see a psychiatrist, describing my episodes. Within 45 minutes I had a diagnosis,

”You have a mental illness. It has a name, It is Bipolar 1 Affective Disorder. You have it for life and it is treatable with the drug Lithium.”

Lithium balances out the chemical imbalance so you end up between the poles and mood is then stabilised. I am pleased to say that in the past 20 years, the medication has worked for me and has stabilised my bipolar disorder, so I no longer get episodes of mania or depression.

I am also pleased to say that as quite an emotional person I still experience the normal feelings and emotions that come with everyday life.

Starting on Lithium is not easy as you have to be weaned onto it. There are side effects, the most common being weight gain and you have to have regular blood tests to make sure the level of Lithium in your bloodstream is correct (non toxic) and it is not affecting your kidneys.

I do wish that I had been diagnosed earlier and not had to suffer manic and depressive episodes as I did.

These are the 4 takeaways I would like you to have from reading this, this Time to Talk Day:

1. With mental health it’s good to talk about it , It’s good to fight stigma and it’s good for your own healing.

My journey started in 1991 and I would hear things like ”you’ve got a weakness. Why don’t you pull yourself together?”, which were unhelpful

2. Think about how you can help people in your community by recognizing the signs that someone has depression or mania.

3.  Live a positive life- I am an example of a bipolar sufferer who can maintain a positive life. Bipolar is an illness that needs treating. It is treated with medication but it can take time for the medication to be right as each person has individual brain chemistry.

4. Listen to those who are struggling. Most of us listen to reply. If you watch two people deep in a conversation or you are in one yourself your focus will be very much on the other person and you will be listening at 90%.

But if you are listening to understand and you are feeling and sharing their emotions then you are truly listening at 100%. Check out the Samaritans help line too.

 

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(image: Mike Segall)

Mike Segall is a professional speaker and mental health advocate, sharing his lived experience with bipolar disorder to groups in the UK. He is also the father of the founder of this blog, Eleanor.

Talking for the Jami Mental Health Awareness Shabbat 2020 by Eleanor

~ Eleanor Segall ~ 7 Comments

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As some of you will be aware, back in 2017-2018, I helped as a volunteer with fellow volunteers (Lisa Coffman and others) to found the Mental Health Awareness Shabbat (Jewish sabbath) in our communities across the country here in the UK. The initiative, led by the mental health charity Jami and conceived by Rabbi Daniel Epstein, now runs in 150 Jewish communities.

This year, my dad Mike and I were delighted to be asked to share our father and daughter journey with bipolar disorder to Chigwell and Hainault Synagogue.

I have social anxiety- which includes at times a fear of public speaking. In December, I had a breakthrough, where I spoke for a short time at a conference called Limmud alongside my Dad and read from my book Bring me to Light. So, when we were asked to do this talk at Chigwell, I felt it could be possible.

I armed myself with the fact that I knew kind people in the community including the Rabbi and his wife and friends of my husband Rob (its the community he grew up in). I also wanted to share my story to help other people.

So, we stayed with a lovely lady in the community and had friday night dinner with the Rabbi and his family. On Saturday morning, I woke up feeling a little nervous but took my trusted anxiety medication for when I need it- Propranolol, and walked to the synagogue with Dad.

I managed not to have a panic attack and the thought of speaking to help others got me through (as did distraction, deep breathing and drinking a glass of water).

So, at the end of the service, we were called up to speak. Dad went first and talked about his journey with bipolar disorder from when it started for him in 1991 to finding recovery. Then, it was my turn.

I stood up there in the pulpit speaking to a packed audience with a prepared speech. I felt scared but also empowered and began to relax into the talk. I knew that by sharing what happened to me, being sectioned and so ill and talking openly, that I could break stigma and touch others. I was also so proud of my Dad for speaking so openly.

It was only after, when talking to people after the service, that we realised that about 150 people came to listen to our talk! We had some important conversations with people after our talk including someone very newly diagnosed and someone else whose niece had bipolar and is currently very ill.

I couldn’t and still can’t believe I was able to do that. However, since I have been very tired so trying to de-stress and rest as much as I can!

We just want to thank everyone who came to hear our talk and supported us, to every person who thanked us for coming and shared their stories with us. We are so grateful for such a positive reception and thank Rabbi Davis and the Chigwell community for having us.

The Mental Health Awareness Shabbat has had events in communities all across the country. It runs yearly and you can find out more here 

5 Steps to help your Mental Health, Depression and Anxiety: Sponsored by Core Wellness Maryland

~ Eleanor Segall ~ Leave a comment
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(Image: Pexels)

Depression and anxiety can feel totally overpowering and overwhelming. It can consume you in ways in which it controls you. Your thought patterns, emotional responses, physical energy, and even your short term memory are all affected by depression and anxiety. And because it can feel so dominating, it is vital that you do not try to deal with it alone. Therapy, counselling and all the help that you can possibly get, should always be your first plan of action.

However, there are small yet effective steps that you can practice to cope and manage the severity of your depression and anxiety. Below I’ve listed 5 actions and activities that you should implement into your life daily, while also sticking to an action plan as explained above.

  1. Do something spontaneous, random and out of your usual routine. Depression can make life feel monotonous and mundane to say the least. You do the same things again and again, every day. Or you literally do nothing at all. Duvet days are no longer a Sunday treat, but a compulsion of the mind as you lack the motivation or energy to even leave the bed. That is why forcing yourself to do something spontaneous and different can feel like a breeze of fresh air. And it absolutely does not need to be a demanding task. Keep it simple, keep it easy, and then slowly build up on it on days you feel slightly better. Some ideas are:
  • A quick walk in the morning around the block.
  • Cooking an easy meal.
  • Tidying up something you’ve been procrastinating on.
  • Playing with your pet.
  • Doing easy home diys or even a bit of gardening.

The choices are endless, so feel free to add your own ideas. But just bare in mind that you should start off by keeping it simple and easy so that it doesn’t burn you out or mentally drain you. The feeling of doing something out of your routine, mixed with the feeling of satisfaction of completing a motive, can be a powerful and revitalising feeling.

 

2. Practice gratitude. Make a list.

Grab a pen and paper and write down all the things you own, love and appreciate. All the good things that you have experienced. All the happy memories. The good nostalgia. Things you find beautiful. Add the weirdest or silliest of things – if they make you smile then they should be on this list! Do this daily, even if you don’t feel like it, or even if you can only think of one thing on some days. Trust me, it all counts when you look back on your list a week later, a month later, 6 months later and so on.

 

3. Hold on to that pen and paper because I want you to play a game.

Write the first word that comes to your mind without thinking about it. Then write another word, and then another. Carry on adding to this list for a minute or two. No matter how random, or weirdly nonsensical the words that pop up in your mind are, just carry on writing it and adding it to your list. Once you’re done, analyse your list. Some might actually have absolutely no meaning or weight to your emotional state, but you will definitely find a good bunch that will shed some light to two things: feelings and thoughts that are hidden in your subconscious mind. Additonally,  feelings that you have been suppressing.

If you try to do this daily, you should begin to notice a pattern. Same words might pop up. Or similar words. Or words that are more negative/positive then the days before. It’s a good and unique way of tracking your thought patterns and emotions, while releasing pent up thoughts and feeling that you might’ve not even realised are there. Plus it’s fun!

 

4. Create a positivity board.

Get yourself a board and pin up things that signify your dreams and goals, things that you love and that make you happy. Photos, newspaper or magazine cut outs – anything and everything that defines you or who you want to be. Keep adding to it, and every time you feel your worst, look at this board and think of each thing you have included on it. And remind yourself why.

 

5. Train yourself to be more aware of your surroundings.

Use your 5 senses to their potential. This is practicing mindfulness. Depression can  numb our senses down. Noise can feel like just noise. When really it could be laughter, trees rustling, birds chirping, baby’s cooing, rain tapping, and so many other beautiful things. Depression tells us it’s noise and chaos.

Be more mindful no matter where you are, and you’ll begin to notice things you otherwise wouldn’t have, you’ll see the beauty and peace where you normally see chaos and mental exhaustion. Listen to the rain, notice the beautifully formed clouds above you, look how the trees sway with the wind, feel the rain on your skin. It’s the little things that are the most impactful. And being mindful can calm the heart and soul.

That’s my 5 steps for you. Remember no one and nothing can define you except yourself. Not even depression, not even anxiety. Celebrate this day, and use these steps to improve the quality of your life, even if you don’t suffer from a mental health disorder. If you have any steps of your own, then comment below! 

 

This sponsored post was written for you by Core Wellness Maryland CEU, who can be found at https://corewellceu.com/

‘The Meaning of Normal’: Living with a sibling with mental illness : Guest post by Shira

~ Eleanor Segall ~ 4 Comments

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(image: Thought Clothing)

It hasn’t been normal for so long that sometimes I forget what normal should feel like. When I try to think about it, it feels like a glimpse into someone else’s life, and I am an invasive stranger, trying to reach something that doesn’t belong to me.

What is normal?

Sometimes I think I remember it.

Sometimes I think that normal is that time when I was six and you were three and we didn’t fight. When we played hand in hand like every other child, and our entire world was pink and purple, and the most important thing to us was that our dolls had shiny blonde hair.

And we would play every game under the sun, from barbies to dollhouse to the convoluted imaginary ones that only we knew the rules to, and even then did we ever really know the rules?

I was a witch and you were the princess. We were both witches. We were both princesses. I stole your magic time machine but you found another one, and our living room became the entire universe as we ran through it, believing wholly in the pictures we created, the way that only children can.

But did we ever really exist like that? Were we ever those idyllic children, the children that every parent wishes to have?

Maybe our normal is all the times when I was ten and you were seven and we would push and shove and slap. You were my younger sister who could do no wrong and I was the older one, always blamed for both our shares of misdemeanours.

“You should know better!” They would shout

“But she started it!” I would pout.

“It’s not true!” your bottom lip would stick out.

I think we all know that I probably did start it.

We would fight and yell and cry and shout, never giving in, never admitting that we were wrong. Because we weren’t wrong. We were both right, all the time, every time, and the other was always painfully mistaken. And we roared and yelled and scratched each other, but knew only to cry when a parent was looking. And if nobody was looking, well then nobody would see if we punched back just one more time.

But were we ever really like this? Two demonic screaming children who were never silent and never content with just each other? Were we really the children that every parent dreads to have?

Maybe our normal is the way we grew apart as we grew older. When I was 15 and you were 12 and I would pretend not to know you as I walked past you in school. And maybe our normal is the way we would come home from the same school at the same time separately, both of us walking different routes from the bus because being seen with one another would be unacceptable. Maybe that’s what all teenagers do. Maybe that really was our normal.

Maybe our normal was what came next.

Maybe the years we didn’t talk to each other was what we were always heading towards. Because one day we would put down the dolls, and one day we would run out of things to fight about and we would just…exist.

One next to the other.

Sitting in silence.

Neither speaking.

Neither bothering to reach out first.

Because now I’m 18 and you’re 15 and I don’t remember the last time I spoke to you. The house is thick with anger, so thick that it poisons every interaction, and I couldn’t even tell you what I’m angry about. Because the sister I played with, the sister I happily fought with but would jump on anyone else who dared fight with her is in pain. So much palpable pain, and for the first time I couldn’t just make it go away.

Was I angry with you?

Yes.

Was I angry with myself?

Yes.

And so I let this become our normal. A normal where two siblings exist side by side, but don’t even know how to speak without offending. Where everything I say hurts you and everything you say angers me.

So we made this our new normal.

And I don’t care.

I don’t care.

I don’t.

I care.

And now I’m 20 and you’re 17 and I’m 3000 miles away. But this is our normal now. We don’t speak. We can’t speak. But it doesn’t even matter because there’s nothing to speak about anymore. How can I ask how you are when I already know the answer, and I know it’s not an answer I want to hear. How can you ask how I am when you’re too focused on making it through your own day without worrying about mine?

And anyway, it’s been a long time since we told each other how our day was. Not since I was 14 and you were 11 and we would awkwardly walk home from the bus stop together, backpacks moving up and down and up and down as we compared notes about school, neither of us loving it, neither of us willing to admit that out loud.

But we are not those children anymore, and we don’t have any shared experiences to talk about anymore.

I wonder if you miss me like I miss you. I wonder if you count down the days to my birthday too, hoping that we will both make it past 17 and 20, willing time to hurry up even though maybe all I really want to do is turn back the clock.

And then you are 18, and it’s been 18 years since I sat by your tiny cradle in the hospital and cried when we left, maybe because I wanted another chocolate bar from the hospital vending machine, or maybe because secretly I don’t want to leave my baby sister in a cold hospital far far away.

But now you are 18 and I’ve still left you in a hospital far away and it’s still just as hard to leave you there as it was all those years ago. But a 21 year old can’t lie down on the floor and have a tantrum so I keep going and keep going and this is our normal now.

A normal where you’re there and I’m here. A normal where we won’t speak for months on end but then I text you and tell you I miss you and now you answer me too, and I think you miss me too. A normal where we joke and laugh at stupid posts we see on Instagram,  tentatively, both of us till remembering when you were 14 and I was 17 and we ripped each other apart with words until neither of us said anything at all. Is this our normal now?

What is normal?

I looked it up for you.

 

NORMAL:

  • Conforming to a standard, usual, typical, or expected

 

But who gets to decide what that standard is? How do we know when something that once wasn’t normal now is, and if what was once normal is now anything but? Do we decide that? Or do others who stand by and watch get to decide that for us?

I’m sure someone could tell you the scientific answer. I’m sure there is a video out there with a detailed and meticulous answer laid out for us to study.

I’m sure somebody could tell us the answer. Maybe we haven’t even been normal, maybe we always were.

Maybe the imaginary games of our childhood were always meant to turn into imagined grievances causing real rifts. Maybe we were meant to grow apart and then come back together again, a little rougher but a little kinder. Maybe none of it was normal, or maybe all of it was.

Sometimes I wish I could change all of it. If I hadn’t said what I said that one day, or if I hadn’t slammed my door that one time, or if you hadn’t called me that name under your breath, things would all be different now.

But sometimes I know I can change none of it. And maybe that’s ok. Maybe if we hadn’t played all those games as children, if we had never walked down the road together from school, if I had never sent the texts you eventually answered, things would all be different now.

Normal isn’t for us to decide, it isn’t for me to determine. All I know is our normal is all we have, and I wouldn’t change us for the world.

About:

Shira is a writer living in Israel, drawing on every day life experiences. Her sibling lives with a diagnosed mental illness and she has bravely shared their story here.

 

 

 

Taking care of your child’s mental health: Guest blog by Chloe Walker

~ Eleanor Segall ~ 6 Comments
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(image: Power of Positivity)

Mental health is extremely important and has a significant impact on a person’s overall health and wellbeing. According to a recent survey by the NHS, one in eight 5 to 19 year olds had at least one mental health disorder when assessed. As a parent, you play a crucial role in your child’s mental health. Fortunately, you can help improve your child’s mental health by creating a supportive family environment at home and learning the early warning signs of common mental health disorders, for example. With this in mind, here are some top ways to care for your child’s mental health. 

Develop a good bedtime routine 

Sleep plays a vital role in a child’s mental health. Research shows that there is a strong link between sleep problems and an increased risk of developing certain mental illnesses. In fact, one study found that four-year olds with sleep disorders have a much higher risk of developing symptoms of mental health conditions as six-year olds, when compared with children without sleep problems. Experts at Little Lucy Willow add – “Sleep keeps you calm, your mind alert, and recharges your body to enable you to get up and face each day.” For that reason, you must try and get your child into a good bedtime routine from a young age. Here are some top tips to help your child sleep better:

  • Create an ideal sleeping space by providing a comfortable bed, installing blackout curtains, and minimising any outdoor noise. 
  • Encourage your child not to use electronics like smartphones before bed. 
  • Get your child into a consistent routine where they go to sleep and wake up at the same time each day. Try to keep this the same on school days and weekends. 
  • Make sure that your child avoids any caffeine in the afternoon or evenings. 
  • Visit your GP if your child has been experiencing sleep problems for more than two weeks, or if the symptoms are interfering with their daily life. 

Exercise as a family 

Exercise plays an important role in a child’s overall health. Along with the physical benefits, regular exercise can greatly improve mental wellbeing. This is because physical activity releases endorphins in the brain which creates feelings of happiness and alleviates stress and anxiety. According to advice on the NHS website, children should get at least 60 minutes of moderate intensity exercise every day.

To give you an idea, examples of moderate intensity exercise include walking to school, riding a bicycle, and playground activities. Exercising as a family is an excellent way to encourage your child to be active. It also allows you to spend quality time together as a family and build closer bonds. Playing games in the garden, going for a walk in the park, or going on a bike ride, are all fun ways to exercise together as a family. You could also encourage your child to start playing a team sport they’re interested in, such as football, rugby, or hockey. 

Encourage open communication

You must create a welcoming family environment that is built around trust and understanding. This will help your child feel comfortable telling you about any issues surrounding their mental health. Encourage open communication in your family and make sure you check on your child if you notice any changes in their behaviour i.e. they become distant or their eating habits change.

Remember that children tell people how they are feeling in several ways, not always verbally. A sudden change in behaviour may signal that your child is struggling and needs support. Always listen to your child and empathise with their feelings. Let them know that it’s natural to feel down from time to time and offer support in any way you can.

If you’re still worried about your child’s mental health, then speak with your GP or contact a mental health specialist for further advice. 

Final thoughts 

Mental health illnesses in children are becoming increasingly common and can lead to several serious long-term effects. Fortunately, there are plenty of ways for you to care for your child’s mental health. Encouraging healthy habits is a simple yet effective way to improve your child’s mental well-being. This should include exercising regularly, getting enough quality sleep, and following a nutritious diet. Along with this, you should also educate yourself on the symptoms of common mental health conditions in children and create a warm, trusting home environment that encourages open communication. Speak to a medical professional if you need to.

This guest blog was written by professional writer Chloe Walker.

 

5 Ways that Spending More Time Outdoors Can Improve Your Mental Health: by Katherine Myers

~ Eleanor Segall ~ 5 Comments
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(image: Shutterstock)

Self-care is a topic that often comes up when discussing mental health. Whilst taking a bath or reading a good book might provide a short term boost to your mood, a bit of self-care will rarely provide long-lasting improvements to your state of mind. 

Spending time in nature is one of the most effective ways of boosting your mental health. In fact, the benefits of the outdoors for your mental wellbeing have been scientifically proven in a range of different studies. Something to consider if you’ve been suffering from consistent low mood recently is whether you’ve been spending enough time outdoors. 

Especially during the winter months, it’s easy to miss the few hours of daylight whilst in the office or at school. It may not seem like a big deal, however, not getting enough sunlight exposure can be very detrimental to your mental health and over time, you will start to feel the effects. Some common symptoms of Vitamin D deficiency include fatigue, sore bones and muscles and low mood.

Simply getting outdoors for a bit of time every day can have a profound effect on your wellbeing. Here are just some of the ways you’ll see your mental health improve by spending more time outside.

You’ll Feel More Creative

Creativity is often sparked by putting yourself in unfamiliar environments, which is the perfect excuse to get outside the next time you find yourself in a creative rut! Being in the outdoors is a great way to get away from other distractions to your creative process such as TV or social media, so you can properly focus on coming up with those brilliant ideas! In fact, one scientific study showed that being immersed in nature can boost your creative problem-solving abilities by 50%. 

Better Concentration

If you are someone who tends to have your head in the clouds, getting outdoors is a brilliant way to improve your concentration. Science has shown that the effects of a natural environment are huge for concentration. In fact, spending as little  as 20 minutes in residential parks has been proven to help ADHD children focus. 

If you’re ever struggling to concentration on studying or work, maybe consider taking your work outside and see whether it’s easier to get your head down. Not only will there be fewer distractions, but the calming effect of your environment will put you in a more positive state of mind.

Better Memory

Our brains are very receptive to the natural environment, making it easier for us to memorise information. One scientific study showed that participants in a memory assessment who had been in nature prior to taking the test performed 20% better than those who hadn’t. The next time you have a big test coming up or need to memorise something important, spending some time outdoors could be a great way to focus your mind. You’ll be surprised by how much it helps!

Reduces Stress Levels

Being in a stressful environment will increase your blood pressure, anxiety and stress whilst being in a peaceful environment ha the reverse effect. For this reason, a natural setting such as a forest, the beach or park is one of the best places to relax because it completely removes you from the distractions of modern society. Being in nature lowers your blood pressure, heart rate and muscle tension. Studies have shown that even just a view of nature is often linked to lower stress levels and higher job satisfaction. 

Regular Sleeping Pattern

We need natural light and darkness to regulate our circadian rhythm (natural waking and sleeping patterns). Using our phones and computers exposes us to artificial light components that interfere with our ability to sleep. Getting a good night of sleep is critical for your mental health and factors such as stress can quickly make it difficult to maintain a good sleeping pattern. Spending time in nature is the best way to reset your natural circadian rhythm and get a better night of sleep.

If you’ve been feeling down or anxious, it can be even more difficult than normal to find the motivation to get outside. However, here are a few ways that you can fit some time in nature into your schedule without making too much effort. We promise it will make a huge difference!

  • Take a walk on your lunch break
  • Get out for a run in the morning
  • Go hiking with friends
  • Take a book to your local park
  • Try and walk to work or school if you can
  • Try and spend your day in a room with lots of natural light or large windows 
  • Try and incorporate more plants into your living space

This contributed post was written by freelance writer Katherine Myers. 

How Floatation Tanks can help those with Anxiety: Sponsored by I-Sopod

~ Eleanor Segall ~ 3 Comments

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(image: I-Sopod)

What is Floatation?

Floatation, also known as Restricted Environmental Stimulation Therapy (REST) and sensory deprivation, is the act of relaxing in a floatation tank – a lightless, soundless tank filled with highly concentrated Epsom saltwater heated to skin temperature.

In a floatation tank, you are deprived of all external environmental stimuli – you are completely isolated from sound, sight, smell and touch. You lie in a large soundless, lightless egg-shaped pod filled with around 10 inches of water and 850lbs of Epsom salts (magnesium sulphate), which causes you to float without effort or discomfort, creating a sense of weightlessness as your body feels free from gravity. The water is heated to the same temperature as your skin, so you lose where the body ends and the water begins.

 

History of Floatation Tanks

The floatation tank was originally invented in the 1950s by John C Lilly, a neuroscientist who liked to experiment with states of consciousness. However, he did not conduct any scientific research and mainly wrote about his experiences of taking hallucinogens whilst in the tank.

In the 1970s, commercial float tanks were created and were starting to be studied for health benefits.

Today, commercial floatation tanks are gaining in popularity and many float centres and spas offering float therapy are popping up across the country. This is in part due to an increase in scientific evidence to the psychological and physiological benefits of floating.

 

What to Expect During a Float Session

During your floatation session, you will remove all clothing or change into your swim gear then shower to ensure you are clean before entering the pod. You will then enter the pod, close the lid, and press a button to turn off the light. Some pods allow you to adjust the height of the roof if you feel claustrophobic. Once in the pod, try to find a way to lie comfortably – this can take some getting used to. Music may play for the first couple of minutes to help you relax and then will fade out to complete silence. You will then float for an hour before getting out and getting dressed.

Whilst in the floatation tank, all external stimuli is eliminated. You can’t see anything or feel anything. You feel weightless and free from the strains of gravity. Everything is silent, still, and peaceful in the darkness. You have shut off the world. You’ve lost all sense of time. You feel calm as you start to enter a liminal, half-sleep state. Your heart rate slows and your conscious mind switches off. Your brain reaches its Alpha State – you are lucid, not thinking. You then reach the Theta State, a deep state of relaxation reached just before drifting to sleep or waking up. Your overactive mind slows down and your racing, stressful, anxious thoughts dissipate.

Floatation eases anxiety by activating the parasympathetic nervous system and decreasing the sympathetic nervous system, which slows heart rate, lowers blood pressure and cortisol, and lets you enter relaxation mode.

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(image: I-Sopod)

How Floatation Can Help Ease Anxiety

There are many studies that demonstrate how floatation can help with anxiety.

Feinstein is a clinical neuropsychologist studying the impact of floatation on anxiety with the Float Clinic and Research Center at the Laureate Institute for Brain Research in Tulsa, Oklahoma. In Feinstein’s study, he scanned the brains of healthy people using an MRI. He then split the subjects into two groups – half spent 90 minutes floating and half spent 90 minutes relaxing in a reclining chair in a dark room. After the third session, he scanned all the subject’s brains again and compared the images. He found that floaters had lower anxiety and greater serenity as opposed to those in the chair.

He also found that the amygdala was shutting of post-float – the amygdala is the part of the brain that controls emotion and fight or flight survival instincts. He then compared the brain imaging of those who had floated with those who had taken an anti-anxiety drug, Ativan, and found the same dampening of the amygdala. Hence, floating has the same impact on the brain as anti-anxiety drugs. Feinstein is gathering more data but wants floatation to become a treatment for anxiety.

In 2018, Feinstein conducted a study on the impact of floating for patients suffering from anxiety and depression. 50 patients with anxiety-related disorders underwent a 1-hour session in a float tank. He found that floating can significantly provide short-term relief from stress and anxiety symptoms across a range of conditions including Post-Traumatic Stress Disorder (PTSD), Panic Disorder, Agoraphobia, Social Anxiety Disorder, and Generalized Anxiety Disorder. Floating also enhanced mental wellness and serenity.

A 2006 study published in the International Journal of Stress Management aimed to investigate the long-term effects of the flotation-REST 4 months after treatment. Patients with stress-related pain underwent 12 float sessions and found that floating reduced pain, stress, anxiety, and depression and improved sleep and optimism. These positive effects were maintained 4 months after treatment.

A 2016 study by Kjellgren and Jonsson from the Department of Psychology at Karlstad University in Sweden assessed floatation as a treatment for generalised anxiety disorder (GAD). 46 people took part, with 24 in treatment and 22 as control. Undergoing 12 sessions over a 4 month period, the study found that floatation reduced symptoms of GAD including depression, insomnia, and fatigue and 37% reached full remission from GAD symptoms post-treatment.

A 2014 study by Kjellgren investigated the beneficial effects of sensory isolation and floatation tank treatment as a preventive healthcare intervention. Healthy volunteers took part in 12 float sessions over 7 weeks. The study found that stress, depression, anxiety, and pain decreased and optimism and sleep quality increased.

These studies demonstrate the positive impact floatation can have on treating anxiety and how REST helps reduce the body’s stress response. More research is needed, particularly into long-term effects, but floatation could play a major role in helping soothe anxiety in the future. Try out a floatation tank today to see if it helps calm your anxiety – many feel more stress-free from just one session.

 

This sponsored post was written by i-sopod, a revolutionary float pod manufacturer and market-leading supplier to float centres in the UK, USA, Europe and Australia .

 

Anxiety, Low mood,Winter and Me. By Eleanor

~ Eleanor Segall ~ 26 Comments

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(image: Istock)

I have sat down many times in the past few weeks to try and compose this blog and I havn’t felt able, the weight of it felt too much to put down on ‘paper’. The past month has been a lot more challenging for me, I have had an increase in my anxiety, particularly the social anxiety, fear of judgement and the world in general.

This has meant I have had to cancel media appearances and my book launch for friends and family and I sadly missed an old friend’s beautiful wedding and another old friend’s hen weekend 😦  (as well as missing going to the theatre to see Waitress with a wonderful friend). I have been having panic attacks again about socialising when feeling so vulnerable. This has been really, really hard because I hate letting anyone down, I have just been feeling ill at times and having to cope with the heightened anxiety and its ‘fun’  accompaniment (insomnia, racing thoughts, negative thoughts and chest pain).

My book got published and while that was amazing and a lifelong dream, it also felt exposing as I revealed a lot about my life that many wouldn’t know. So I felt like hiding away because it felt scary (social anxiety again).

Additionally, I started therapy 7 weeks ago to give me tools to a) understand but b) deal with the underlying anxiety about life and while it is helping (I am doing a type of trauma therapy called EMDR), I think it might be bringing issues I have buried to the surface from past trauma. This could be why I am getting triggered in social situations at present. I have a fear of negative judgement and also of crowds. I am working on this in therapy as I have been through a lot so far in my 31 years on this planet!

This time of year is also not helping me at all- the nights drawing in and the gloomy mornings. I struggle with SAD (seasonal affective disorder) and I start feeling lower this time of year. I am well medicated so my depression is mild in comparison to what it gets like when my medication doesn’t work but it is the anxiety I need to work on and expose myself to feared situations slowly.

To my friends, thank you for your kindness and for trying to support me (and coax me out) through this difficult patch again- you know who you are. If anyone wants to come round for a Disney night with chocolate- please do! 

Despite the negatives, there have been some successes in the past few weeks- seeing family, going to the cinema with Rob to see Last Christmas, going to the garden centre with my sister and bro in law, attending my therapy sessions, promoting the book online, job applying (exhausting but I’ve been doing it), speaking to friends regularly and trying to socialise even if I don’t always make it. I am working on that.

Oh and I have been volunteering for Christmas4CAMHS charity- that provide presents for ill children on mental health wards. I have been helping them gain awareness and raise funds via social media. This has been one of the most rewarding things I have managed to do in the past 2 weeks. Thank you Ro for letting me be involved and giving me some purpose to help others.

Social anxiety and depression are hard things to live with, but I know it will pass again in time and to reach for support if I need it. I am already on anti depressants and anti anxiety meds (as well as the therapy), so will have to wait and see what helps. I have an SAD lamp so need to use it when I wake in the mornings. Perhaps I should push myself to go for walks, although I am currently enjoying being a doormouse. If anyone else is struggling, please reach out- we are stronger together.

 

Christmas for CAMHS Campaign to brighten up Children’s Christmas in Mental health wards: Guest post

~ Eleanor Segall ~ 3 Comments

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(image: Christmas for CAMHS charity)

Christmas for CAMHS (Children and Adolescent Mental Health Services) are a registered charity providing gifts each year for children and young people who are in mental health units in the UK over the Christmas holiday. They say,

‘Our aim is to make as many children and young people who are inpatients over the Christmas holidays feel thought-about, special and included.

We have been hugely supported over the past few years by generous donations from the public and have received much gratitude as a result from inpatient units. However, we are only able to provide gifts with your charitable donations. ‘

Christmas For CAMHS was originally set up because volunteers saw a huge disparity in the way CAMHS units were treated over the festive period compared to other NHS services for children and young people. They wanted to do something to change that and say,

‘Children are admitted to CAMHS units to receive support and treatment for mental health issues. There are no official figures for how many children will spend the festive season in CAMHS units across the UK. While many members of the public and corporate donors give Christmas gifts to Children’s hospitals or children’s wards in general hospitals, CAMHS units, which are usually based away from other services, are often forgotten, or not known about.’

Ro Bevan, doctor and founder says,

‘Five years ago I worked in a children’s hospital at Christmas time and there were many presents donated, mostly from corporate donors. There were so many presents that there was enough leftover for patients’ birthdays until June of the following year. A year later, I was working in child and adolescent mental health. We had no presents donated. Our patients had one present each, chosen by the therapy team, paid for out of the ward’s budget – saved from the NHS budget that is meant to cover therapeutic activities, and other expenses. I posted about the inequality on Facebook and before I knew it, my post had goneviral with 1,032 shares and so many supportive comments. It inspired me to start a group the following year and together we have raised over £1,000 to help children who would otherwise be forgotten by the generous public.

‘We don’t know whether this disparity is because people just don’t know that there
are children in mental health hospitals, or whether it’s indicative of the stigma that
society attaches to mental health issues. Regardless, we’re hoping to raise
awareness and address the balance. Although this project started with a simple
Facebook post, it has already gone further than I ever could’ve imagined possible
and reaching units across the UK which is a dream come true.’

This year, a special advent calendar has been designed by Sam Barakat, featuring  positive quotes every day, rather than chocolate. As well as this, there will be 32 windows, one for every day from December 1st to January 1st. 50 will also be donated to mental health units via Christmas for CAMHS. Sam says, ‘For many, Christmas is a joyful time that is spent with friends and family. For others, it can be the hardest time of year. This could be due to past events, trauma,  loneliness  or mental illness. ‘

I (Eleanor) feel this is such an incredible campaign that will touch the hearts of many. I was in a CAMHS unit aged 16 over Christmas and think this will help many people.  

You can donate and buy a calendar here for someone struggling : https://www.gofundme.com/f/a-mental-wellbeing-advent-calendar?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cf+share-flow-1

To donate to Christmas for CAMHS and give presents to ill children click here: http://uk.virginmoneygiving.com/fund/
CAMHS2019

Website and more information: www.christmasforcamhs.org.uk