Category: Depression

Say Goodbye to Stress and Anxiety: Unlock the Secrets of Effective Counsellors by Emma Murphy.

~ Eleanor Segall ~ Leave a comment

(image: Chelsea Gates: Unsplash)

Discover Proven Therapy Methods to Transform Your Life

Sometimes something as small as getting stuck in traffic, running late, or having technical issues during a video call can send your day spiralling. Recovering and taking the reins on your stress and anxiety takes effort! While therapists, psychologists, and counsellors are known for their expertise in helping others navigate these struggles, they also employ various life hacks to relieve their own stress and anxiety. Prepare to be amazed as we delve into the hidden world of mental health gurus and uncover the secrets behind their cool, calm, and collected demeanours.

Before we dive in, let’s talk about stress. Counselling specialists Association of Learning believe that stress affects certain people more than others. “You might feel the effects of stress more acutely than the average person,” They shared with Be Your Own Light. “Childhood experiences, genetic predispositions, and support networks all have the potential to affect your ability to process and manage stress.”

But before you go and blame mum and dad, Association of Learning suggests you learn more about the causes of stress and its effect on the mind through online counselling courses. Discover the logic behind your knee-jerk reactions, outbursts, and feelings while learning interesting tips and techniques (like the ones below!) for managing them.

Now that we’ve heard from the experts about how stress affects individuals differently, let’s look at some psychological tricks that can help you handle stress efficiently.

Psychological Hacks

Progressive Muscle Relaxation (PMR)

If you’re someone who struggles with anxiety and stress, you’re probably familiar with muscle tension. Progressive muscle relaxation (or PMR) is an anxiety-reduction technique from the 1930s that has become a staple in the pursuit of calm. The method includes tensing and relaxing the body’s primary muscle groups in rapid succession. By regularly engaging in PMR, you can train your body to recognise the difference between a relaxed and a tight muscle, and calm your mind.

Here’s a quick, 1-minute PMR routine that you can perform right at your desk:

  1. Sit comfortably with your feet on the ground and your hands in your lap.
  2. Take a deep breath in through your nose and release it through your mouth, letting your shoulders drop away from your ears. Relax your shoulders.
  3. Now, focus on your facial muscles. Begin by scrunching up your forehead and holding it for a few seconds. Feel the tension building up. Now, release and let your forehead smooth out, letting go of any remaining tension.
  4. Move your attention to your jaw. Gently clench by pressing your teeth together. Hold for a few seconds, noticing the tension. Now, slowly release and let your jaw unclench completely.
  5. Bring your awareness to your neck and shoulders. Take a deep breath in, and as you exhale, gently tilt your head to the right, feeling a stretch on the left side of your neck. Hold for a few seconds, then return to the centre. Repeat on the left side.
  6. Take one last deep inhale and exhale, imagining any lingering stress or worry leaving your body and being replaced by serenity and relaxation.

Thought-Stopping

The average British adult has 11 self-critical thoughts every day. These thoughts can range from benign, “I wish I earned more money,” to increasingly upsetting, “I’ll never achieve anything, so why bother trying?” Here’s where thought-stopping comes in. The popular self-control skill is used to combat distressing thoughts, enabling you to focus on ideas that contribute more to your well-being.

If you’re struggling with discouraging thoughts, try this 1-minute thought-stopping practise:

  1. Take a deep breath. In through your nose and out through your mouth.
  2. Notice the unwanted thought and recognise its presence in your mind.
  3. Mentally or verbally say the word “Stop!” in a firm and assertive tone. Imagine it as a strong command to interrupt the thought.
  4. Visualise a red stop sign, see it clearly, and imagine your thoughts coming to a halt.
  5. Replace with a positive thought: Immediately shift your focus to a more positive or neutral thought. It could be a pleasant memory, a calming image, or a positive affirmation. Hold onto the new thought for the remainder of the exercise.
  6. Take another deep breath, ending the exercise by inhaling positivity and exhaling any remaining tension or negativity.

Guided Imagery

Guided imagery requires you to engage all of your senses—smell, sight, touch, taste, and sound—to create a scene in your mind that feels like reality. Unfortunately, you won’t actually be able to sit down to an imaginary Sunday roast, but your mind will imagine each sense, forcing you to focus. Because the mind and body are indivisible, guided imagery can actually cause changes in your heart rate, blood pressure, and breathing patterns.

Try it yourself! Here’s a quick 3-minute guided imagery exercise:

Find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths, allowing your body to relax with each exhale. Now imagine yourself in a peaceful garden. Visualise the following:

You are standing at the entrance of a beautiful garden. Picture the gate in front of you, adorned with intricate designs. Open the gate and step into the garden. As you enter, notice the scent of fresh flowers in the air.

Look around and see vibrant colours all around you. Observe the variety of flowers and plants that surround the path you’re on. Take a moment to appreciate their beauty, and let it bring a sense of tranquillity to your mind.

Continue walking along the path, feeling the softness of the grass beneath your feet. Notice the gentle breeze brushing against your skin, bringing a soothing sensation. As you stroll further, you spot a peaceful pond in the distance.

Approach the pond and sit down beside it. Watch as the water reflects the clear blue sky above. Listen to the calming sounds of nature, the gentle rustling of leaves, or the distant chirping of birds.

Now, imagine a small stone in your hand. Hold it and imagine transferring any worries, stress, or negative thoughts onto it. Feel them leaving your body and absorbing into the stone. Release it into the calm water of the pond, watching as the ripples carry away all that no longer serves you.

Take a moment to bask in the serenity of this garden. Feel the sense of peace, relaxation, and inner calm spreading throughout your entire body and mind. Allow yourself to stay in this tranquil place for a few more breaths.

When you’re ready to return, slowly bring your awareness back to your surroundings. Open your eyes and take a final deep breath, feeling refreshed and rejuvenated.

Mindful Observation

At this point in the rise of pop-culture psychology, odds are you’ve heard the term mindfulness before. Mindfulness is a psychological practise in which the patient is brought into full awareness of the current moment, focusing on the here and now and banishing their anxious thoughts. Mindful observation is like the little brother of mindfulness, requiring you to increase awareness of your physical senses: sight, touch, scent, smell, and even taste!

Try this mindful observation practise to redirect your thoughts:

  1. Find a quiet and comfortable space where you can sit or stand without any distractions.
  2. Take a deep breath and close your eyes if you feel comfortable doing so. If not, you can keep them open but maintain a soft gaze.
  3. Begin by focusing your attention on your breath. Notice the sensation of the breath as you inhale and exhale. Feel the breath entering and leaving your body.
  4. Now shift your focus to your immediate surroundings. Start by observing the sounds around you. Pay attention to any noises, whether they are distant or nearby. Allow yourself to simply listen without judgement.
  5. Next, shift your attention to your sense of touch. Notice the sensation of your body against the chair or the ground beneath your feet. Observe any sensations you feel, whether it’s warmth, pressure, or tingling.
  6. Now, slowly bring your attention to your sense of sight. With your eyes open or closed, notice any colours, shapes, or patterns that you can perceive. Observe the play of light and shadows.
  7. Finally, bring your awareness to any scents or smells in your environment. Take a moment to notice any aromas that may be present. Breathe in deeply and acknowledge the scents around you.
  8. Take one last deep breath and slowly open your eyes if they are closed. Allow yourself to sit for a few moments, appreciating the sense of calm and presence you’ve cultivated.

Those are all of the hacks we can squeeze in today; hopefully you’ve been able to gain some insight into how to regain control and manage the stress and anxiety in your life. Remember, sometimes all it takes is a few minutes to re-centre yourself! If you need further help from a doctor or therapist, please reach out for help too.

Emma Murphy is a freelance writer.

Supporting Your Senior Parent’s Mental Health.

~ Eleanor Segall ~ 3 Comments

(image: Andrea Piacquadio: Pexels)

Mental health issues affect nearly one in four seniors in the UK. Loneliness is often touted as a silent killer among those over the age of 65. This is down to changes in lifestyles, living conditions, health and much more. Isolation is common amongst seniors, contributing to increased mental health issues in people reaching retirement years or older.

If you are concerned your parents might be struggling with their mental health, or you want to avoid them experiencing changes to their life and mental health, there are some things you can do to help them.

Additional Support

If your parents are struggling with a change in their abilities, experiencing changes to hearing and vision or are living with poorer health, getting them some help around the home can help them to live in the same way they are used to without harming their physical and mental health. Being able to live in a clean and tidy home, get support with bathing and dressing or leaving the house can boost their mental health and help them feel more confident getting around. Home care services can be instrumental in offering support to seniors who need a helping hand but still want to live independently.

Frequent Communication

One common thing amongst the older generations is that they frequently say they feel they are no longer an essential part of their family’s life and often feel left out, excluded or forgotten about. This is where mental health can decrease rapidly. You can avoid this happening by continuing to include your senior parents in family life, talking to them frequently, and making sure they know they are wanted, loved and can speak to and meet up with you and the rest of the family.

Communities

There are many different communities and support groups of people reaching senior age, and charities such as Age UK always hold events and have outreach programs in place to support the most vulnerable. Getting your parents out and into a community group, volunteer programme, or simply socialising with those in the local area can help give them a purpose, a reason to leave the house, and a chance to mingle with like-minded others.

Recognise Changes

If you are actively involved in your parent’s life, you will be better placed to notice any changes to their physical and mental health as they occur. They could be there doing their usual routines or activities or skipping meals, or eating more. Or they could be withdrawing from people. If you can recognise changes quickly, you can get your parents the right help, be it medical care, health conditions they are experiencing or mental health support.

Being proactive in your parents’ lives can help you stay on top of their activities, mental health, and how they support themselves so you can get them the proper health and support and ensure their mental health isn’t struggling. Many seniors are reluctant to talk about these types of issues, but by showing you care and are worried about them, you can help them to make the right changes so they can live their retirement years happily and enjoy the rest of their lives.

This article was written by a freelance writer.

How Companies Can Help Their Employees Avoid Burnout.

~ Eleanor Segall ~ 2 Comments

(Image: Etienne Girardet: Unsplash)

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

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


  1. Prioritise Workplace Wellness 

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

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

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


  1. Know How to Spot the Signs 

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

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

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


  1. Encourage Teamwork 

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

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

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


  1. Maintain Communication

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

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

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


  1. Create Reasonable Workloads 

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

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

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

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

This article was written by a freelance writer.

5 Effective And Healthy Strategies To Work Though Grief by Lizzie Weakley.

~ Eleanor Segall ~ 2 Comments

(image: Nick Hewing: Unsplash)

Losing someone dear to you can be emotionally and mentally draining, and at times, it can all feel overwhelming. Grief is a normal response to loss, and while it may seem challenging to find a way forward, there are several strategies that can help you work through it effectively and healthily. This blog post will look at five effective and healthy strategies that can help you work through grief, including counselling, self-care, and finding a support system.

Grief Counselling

Grief counselling is one of the most effective strategies to work through grief. At counselling, you can talk about your feelings, thoughts, and emotions about your loss, which helps you to understand your grief and find ways to work through it healthily. A counsellor can provide you with a safe space to explore your thoughts and feelings, learn coping techniques that work for you, and offer helpful suggestions to help you move forward. You could also consider joining a bereavement group, where you can listen to others and share your experiences of grief.

Self-Care

Grief can take a toll on your physical health, both emotionally and mentally. Practicing self-care is essential in helping you work through your grief effectively. Ensure that you take time to care for yourself by getting enough sleep, eating well, exercising, and engaging in activities that make you feel happy and fulfilled. Engaging in mindfulness practices like yoga, meditation, and deep breathing exercises can also help you feel calm and reduce anxiety.

Find a Support System

You don’t have to go through grief alone; surrounding yourself with people who care for you can help you manage and work through your grief healthily. You can find a support system in close friends, family members, or professional caregivers like hospice workers. The support system will offer you an ear to listen to, a shoulder to cry on, and will help you to continue with your day-to-day activities.

Journalling

Writing down your emotions and thoughts about your loss can be cathartic and helpful in working through your grief. Journalling helps you to identify and understand your feelings, and it gives you an outlet to express your emotions without fear of judgment from others. By exploring your emotions through writing, you can heal your emotional pain and find a way forward.

Seek New Experiences

The loss of someone or something dear to you can make the world seem dull and uninteresting. However, seeking new experiences can help you work through your grief. As scary as it may seem, engaging in new activities or pursuing new hobbies can distract your mind from your grief and help you get back to your normal routine. New experiences can offer you a sense of fulfillment, joy, and purpose.

Everyone grieves differently, but it’s vital to find a strategy that works for you and helps you work through your grief healthily. Grief takes time, and it may be a bumpy road, but with time, you can find ways to move forward while still remembering and loving the person you lost.

Hopefully these five effective and healthy strategies will offer some guidance to those who are mourning and trying to work through their grief. Remember that it’s okay not to be okay, and seeking help is a strength, not a weakness.

This blog was written by freelance writer Lizzie Weakley.

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

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

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

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

Start With a Positive Mindset 

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

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

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

Nourish Your Life With a Better Diet 

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

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

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

Exercise For Health

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

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

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

Practice Self-Care 

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

Manage Your Stress Levels 

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

Get Enough Sleep 

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

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

Surround Yourself With Supportive People 

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

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

Focus on Progress, Not Perfection 

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

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

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

Feeling Low? Here’s What Can Help You Regain Control Of Life.

~ Eleanor Segall ~ 3 Comments

(image: Pexels: Temo Berishvili)

Each of us is our own worst critic and enemy when it comes to matters of the heart. We judge ourselves more harshly than others and when we set standards for our lives, they can often feel impossible. We listen to our own inner voice more than others and when we are overly critical, we’re actually approaching situations and life all wrong.

Who else do you listen to that tells you you’re bad at things? Probably no one else because no one will criticise you more than you do. When you’re feeling low, it can really help to do all that you can to feel better in yourself. You need to feel like a success!

For example, if you don’t own a business, being accomplished could come from studying hard in something new. If you do own a business, you could feel more accomplished with the help of the create chatbot feature you can add to your website – that accomplishment comes from knowing you’re offering value to customers. Things like this can make you feel fantastic about yourself, which is what you should try to achieve at all times.

So, how else can you feel more accomplished, when you’re feeling low?

Consider where you are in life.

How far have you come in life so far? It doesn’t matter where you are right now, you will have come far in life and you have to think about the journey you’ve undertaken. From a personality and mental point of view – even a physical change – you have changed and grown as a person and it’s so exciting! You need to own that and be proud of yourself for it because you are the best person to feel that pride

Appreciate who you are becoming.

No matter which pathways you’ve taken in life so far, you have to be proud of the person you are becoming. You have done so many things so far and hit so many milestones!. If you’re running your own business, you might consider that this is a massive accomplishment compared to where you imagined you would be right now.

Learn to be comfortable with you.

Not everyone goes through life feeling comfortable about who they are but you are a strong person who has overcome every negative situation in life so far. What’s to stop you doing this again and again? Nothing! You are the person in charge of your life, and you deserve to feel like you are doing something right. By changing the things you’re not proud of, you are going to mature and grow in ways you couldn’t imagine.

Create stability.

In your job, in your home life and in your relationships, you should do all that you can to feel more stable in life. Being in charge of that stability takes some time but it’s something that will make you feel like you’re winning in life and you deserve that. Pace yourself with it and take each day as it comes. Feeling low will not go away overnight. But by creating stability in areas of your life, this will help you.

If you are feeling low and think you may be depressed, please do go and see your GP and /or a therapist. There is no shame in reaching for help.

This article was written by a freelance writer.

What Causes OCD To Get Worse? by Sandra Hernandez

~ Eleanor Segall ~ 2 Comments

(image: free image)

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

1. Environmental Triggers

Stress and Anxiety

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

Life Transitions and Major Events

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

Lack of Social Support

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

2. Maladaptive Coping Mechanisms

Avoidance and Safety-Seeking Behaviors

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

Rituals and Compulsions

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

3. Biological Factors

Genetic Predisposition

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

Neurochemical Imbalances

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

4. Lack of Treatment or Inadequate Treatment

Delayed or Ineffective Diagnosis

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

Inadequate Therapy or Medication

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

5. Lifestyle Factors

Lack of Sleep and Fatigue

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

Substance Abuse and OCD

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

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

This article was written by freelance writer Sandra Hernandez.

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

~ Eleanor Segall ~ 3 Comments

(image: Unsplash: Kateryna Hlzinitsova)

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

What is EMDR Therapy? 

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

Who Can Benefit From EMDR Therapy? 

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

The EMDR Therapy Process 

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

Benefits of EMDR Therapy 

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

Finding a Qualified EMDR Therapist 

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

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

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

Brooke Chaplan is a freelance writer.

How Mental Illness Can Affect Our Coping Mechanisms.

~ Eleanor Segall ~ 3 Comments

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

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

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

Why mental illness makes us vulnerable 

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

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

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

Recognise your behaviour 

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

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

Make small changes 

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

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

This article is written by a freelance writer.

10 Steps To Managing Your Anxiety by Anita Ginsburg.

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

Identify Your Triggers

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

Keep a Stress Journal

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

Exercise Regularly

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

Practice Relaxation Techniques

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

Talk To Someone

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

Get Enough Sleep

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

Eat Well and Drink Water

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

Practice Mindful Meditation

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

Avoid Caffeine and Alcohol

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

Break Negative Thinking Patterns

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

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

Anita Ginsburg is a freelance writer.