Winter blues, Depression and Social anxiety by Eleanor

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(image : http://www.caring-crate.com)

In the past few weeks, I have found that all I want to do is stay inside, under a cosy blanket in my little nook on the couch, reading lots of good books or watching something good on TV (by good I mean my favourite reality shows at this time of year!). I have been practising a lot of self care activities as I havn’t been feeling at my strongest or happiest this week. I think I may have seasonal depression but I am not sure if its the winter blues – probably the winter lack of light combined with my bipolar brain chemistry.

Sometimes I  will phone or whatsapp my friends, I will take long bubble baths and sing in the tub (feeling like some kind of surreal movie like Amelie) , I have discovered a new love for the Body Shop seaweed clay facial mask (it leaves my skin so soft and moisturised and helps my spots). I have wrapped myself in my pink, Beauty and the Beast blanket (without make up on) and just enjoyed the freedom of being. Of resting and being in the moment. Of being more mindful.

There have been times when this has become a bad thing. I’ve spent several nights this week on my own and there have been days where my anxiety has increased and I havn’t wanted to go outside. This is because its cold and dark (winter here in England), I don’t want to interact with random people or I just don’t want to be out in this weather when I could be warm and cosy at home.  I am an introvert (who also loves people). My introvert side craves time on my own but this is also part of my social anxiety.

However, every anxiety win.. like going to a gig in Holborn with my Dad and using the Tube (I forgot about the lack of personal space) or hanging out with my fiance or friends without cancelling on them, has been good. In truth though, I have had to cancel a lot of plans this week and luckily have very understanding people in my life. I hate letting people down but sometimes I can’t cope- the adrenaline pumps and things feel too much for me, too overwhelming.

I have felt overwhelmed and mildly depressed this week. However, I am coming to the slow realisation that this is OK. Its alright to struggle and to want human contact but also to find it overwhelming too.

I do need to get more fresh air though, exercise more and be healthier. Part of the lure of being inside is that its relaxing and ‘safer’ but the outside world is not as scary as my head decides it is when its cold and dark in winter.

I think I have mild seasonal depression- so its really important I do all I can to work with that and go outside my comfort zone- when all I really want is to be a doormouse surrounded by those I love and sometimes curled up on my own!

I am going to start talking therapy again soon as theres been a lot of stressful things going on, so hopefully that will help too.

How do you help your seasonal depression?

  Eleanor x

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How Physio/ Physical Therapy can help you manage Stress and Anxiety: Guest post by Ashley Smith

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(image: www.physiquemassagetherapy.com)

Stress and anxiety, which can lead to a large number of health problems, are common among people of all ages. The first step toward managing these problems is to change your attitude toward them. Most people think that these are common problems, so they do not pay much attention when it comes to managing them.

However, if you talk about long-term stress, it increases the risk of health conditions like obesity, memory impairment, trouble sleeping, autoimmune diseases, heart problems, high blood pressure, heart attacks, and stroke, etc., so it’s essential to seek quality treatment to deal with them.

You can feel stressed due to several reasons including tough competition in the workplace, family problems, relationship issues, divorce, financial problems, and tiredness, etc. And if you fail to deal with it, you can face further complications.

 

Here are The Symptoms of Stress

-Mood swings and getting frustrated

-Difficulty in controlling your emotions

-The feeling of loneliness and low self-esteem

-Reduced energy levels

-Suffering from conditions like headaches, muscle tension, and chest pain

-Stomach problems like constipation or diarrhea

-Dry mouth and grinding teeth

-Difficulty focusing on your task

Experiencing negative thoughts

Loss of interest in the activities you used to love the most

Facing problem in relaxing and stabilizing your mood

 

A Brief Description of Anxiety

Anxiety, which is experienced by everyone at some point in their lives, can lead to a variety of other problems. When your anxiety progresses into an anxiety disorder, which is a mental health condition, it becomes harder to recover from it. Therefore, seeking quality treatment at the right time remains the only solution for you.

 

Signs & Symptoms of Anxiety

-Avoiding situations, places, and things linked to a horrific event

-Experiencing problems in concentrating at work

-Losing interest in the activities of daily living

-Sleep problems and difficulty in staying calm

-Cold and sweaty hands and feet

-Increased heart rate and feeling nervousness

-Dry mouth and tense muscles

 

So, if you are someone who is living with high-level of stress and anxiety, it’s necessary that you seek proper treatment. Experts believe that physical (physio) therapy is the best way to manage stress and anxiety.

It’s a drug-free treatment for stress and anxiety; therefore, anyone can seek it. It means whether you are an adult above 40 or a 15-year old child if you are struggling with any of these problems, physical (physio) therapy could be a suitable treatment.

 

Here’s how a physical/ physio therapist helps you recover from stress and anxiety.

The best part of consulting a physical/ physio therapist is that they devote their time and resources to identify the underlying cause of your problem so that they can address it with the right therapy techniques.

For figuring out the actual cause of your stress and anxiety, they check your medical history and symptoms. Besides, they may also ask a variety of questions linked to your daily routine to arrive at a reliable diagnosis.

The kind of techniques that physical therapists use show a quick result when it comes to managing stress and anxiety.

For example, if you are experiencing stress due to work pressure or tight deadlines, then they will create a treatment plan that will consist of exercises that promote relaxation.

Massage therapy or therapeutic massage is one of the most effective treatments for relieving stress and anxiety. It not only helps in reducing stress and anxiety, but also improves circulation and lymphatic drainage, boosts mood, cures pain, minimizes inflammation and swelling, and accelerates the healing process.

Physical/ physio therapists use different types of massage therapy techniques such as pressure point massage, Swedish massage, deep tissue massage, and functional message to address individual problems.

According to Excel Sports & Physical Therapy, “Swedish massage is more gentle and targets more superficial tissues, perfect for anyone looking to relax and relieve mental as well as physical stress.

Your therapist may use a variety of aromatic oils while administering therapeutic massage to promote relaxation.

Apart from massage therapy, your physical therapist may also use manual therapy to address the signs and symptoms of stress and anxiety.

A unique form of hands-on treatment, manual therapy helps in enhancing the ability of your body parts to function effectively. When your body parts work in harmony with each other, you naturally feel relaxed. While administering this technique, physical (physio) therapists apply pressure on your body through their hands, which feels quite relaxing.

It’s not only used by physical/ physio therapists but also by massage therapists, athletic trainers, and chiropractors, etc., to heal people struggling with pain, discomfort, stress, and anxiety.

So whether you are struggling with stress and anxiety or conditions like the neck, back, shoulder, and knee pain, etc., this therapy can bring a world of difference in your health.

This article was written by Ashley Smith, expert in this area of therapy.

7 reasons why 30 days of Yoga enhances your lifestyle by Meera Watts

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You are probably fully aware of how beneficial yoga is for your mind and body. When you commit to it for 30 days, you will really begin to feel those benefits.

A practice like this is known as sadhana in Sanskrit, which means “dedicated practice.” You will definitely become more flexible and release tension on a daily basis.

The benefits go much deeper than this though. All aspects of your life will improve. You will mentally feel better about yourself just for the effort of getting on the mat every day. When you feel good about yourself and take action for your own self-care, life will get better for it.

Here are 7 reasons why 30 days of yoga will enhance your lifestyle.

1. You are More Able to Relax

When you’re able to relax, you can enjoy little moments in life far better. Yoga has been proven to reduce levels of cortisol by relaxing the central nervous system. Poses, or asanas, in yoga, will help relax all the tension in your body. You begin to regulate your heartbeat when you do yoga daily. This helps you to deal with stress far better as well.

If you have problems with sleeping because your mind won’t shut down, yoga can be beneficial for this as well. Chronic insomniacs have been able to break the cycle of sleepless nights from starting a daily yoga regime.

It helps to calm the mind and body. You might even want to do a few relaxing poses before going to bed.

2. You Feel Better About Yourself

It’s easier on your body to do yoga for 30 days straight as opposed to weight training or other intense exercises. It might be hard at first but the progress you make in the practice will improve how you feel about yourself.

Whatever your reasons are for going through a 30-day yoga practice, you will get a sense of purpose. This sense of purpose will make you feel good about yourself. Being dedicated to something and sticking to it can create a habit of commitment within you. You will have a greater sense of trust in yourself as well.

It starts with 30 days of yoga but you’ll likely move onto do more yoga or other types of physical activity. Doing something active daily is good for the mind and the body. Once you get into the habit, you’ll always want to improve.

3. Your Body Will Become Stronger

Although yoga wouldn’t be considered a direct way to lose weight, it actually can. You don’t burn a lot of calories but you do gain more muscle. Muscle eats fat so it is an indirect way to improve the body.

Doing yoga for a while 30 days will help your metabolism so you’ll burn fat more easily. Your weight will normalize through yoga because it restores hormonal imbalances. You also become more mentally stable when something arises and you feel stressed.

You’ll hopefully be able to manage the ebbs and flows of life because you’re more centered.

4. Better Posture

As you’ll be doing yoga for 30 days straight, you’ll be able to properly counteract bad posture. This will be a noticeable improvement.

As you stand in Mountain Pose, you’ll be pulling your shoulders back which will probably feel uncomfortable for a few days. As you continue with your practice, you’ll notice that it’s easier to stand with your shoulders back.

You’ll be focusing on your posture and how your body is functioning, which will help you focus on it while you’re off the mat. Many of the poses stretch out the areas of the shoulders and back that are compromised from slouching.

5. Mindfulness Makes You More Conscious

You may not realise all of the things in your life that you’re grateful for. Most of us just live every day and don’t really think about we have. We think about what we don’t have, what we want, and other things.

Mindfulness is a large part of the full yoga picture. It is where we let go of the ego mind, which is that inner chatter you’re hearing all the time. When you’re present in the moment of now, there can be no depressive or anxious upsets.

This allows you to open up to what is happening for you right now. When you’re more conscious, it’s easy to appreciate moments, you are more easily grateful for what you have. You become happier and more at peace.

Also, you’re not missing out on your life. It’s unravelling in front of you and you are there with it. The conscious thought brings a great deal of fulfillment into your life while eradicating self-critical, worrying thoughts.

6. You’ll Become Better at Breathing

Breathing is important for the health of your physical and mental state. When you get anxious, you will experience a shallow breath. This makes you feel more anxious. If you can learn how to breathe deeply into your lungs, you can calm yourself down instantly.

During yoga, you will probably feel very relaxed so you can safely hone those deep breathing skills. Then in times when you need it, you will be able to automatically breathe into your belly.

7. You’ll Be Able to Focus Better

Yoga sends a lot of oxygen to the brain, which helps to promote mental functioning. In addition, the lack of anxiety allows you to think more clearly. This can help you in your work life with productivity or in running a household.

When you’ve completed your 30 days of yoga, you will know that your life has changed. You have trained the mind and body to work in the most optimal way. You will see the benefits that manifest into your outside life and how it enhances the lifestyle you’re living. You’ll be fit and feel generally happier. Yoga can teach us a lot and you will understand this when you commit to the practice.

Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga.

Website:  https://www.siddhiyoga.com/
Youtube: https://www.youtube.com/user/siddhiyogaacademy

Instagram: https://instagram.com/siddhiyogainternational

Pinterest: https://pinterest.com/siddhiyogainter

Twitter: https://twitter.com/meerawatts

LinkedIn: https://www.linkedin.com/in/meerawatts

FB Page: https://www.facebook.com/siddhiyogateachertraining

 

Mindfulness and Unplugging: Digital Detox

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(image: Gizmodo)

In my life, I have found that what is truly important is having time away from work, fears, worries, busy-ness in general and unplugging. If I am feeling overwhelmed or anxious or like things are too much, I take an hour or two in the week (and sometimes a day at weekends) to really, properly switch off.

I love social media and  I am always checking my email but sometimes its really good not to have to answer emails or mindlessly scroll through feeds. I love Instagram, but it is an excellent distraction from what I probably should be doing too!

Every Saturday in the Jewish world is Shabbat, the sabbath. I have a complete digital detox and find that I am a lot calmer and more present in the world. I go for walks and look at trees and flowers, without the distraction of my phone. I sleep without the radio (normally at night its on). I am not checking each notification, each app for something new.

I feel free for those 25 hours. I often curl up with a book, sleep and just relax. However, any longer and I really would miss the outside digital world- its a fine balance.

For me I want to be more mindful and appreciative and not live life constantly by social media. It is how I promote my work and stay in touch with people. I love that contact but I also like to unplug my mind and rest.

What about you?

Love,

Eleanor x