How Horses can help Mental Health issues through Equine Therapy: Guest post by Lyle Murphy

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(image: Unsplash.com)

Modern medicine continues to reveal new complementary treatment methods that enhance the health care solutions we rely on every day. Equine assisted therapy is one of the most exciting and versatile treatment methods available. Research published in medical journals support the use of equine assisted therapy as an essential part of holistic mental health treatment for conditions as varied as autism spectrum disorder, cerebral palsy, and anorexia.

Despite longstanding success in using therapeutic horseback riding and other equine assisted therapy techniques in health care treatment, many people aren’t familiar with the benefits. This information is especially relevant for parents caring for children who have mental health problems. Read on to find out exactly how therapeutic riding can make a huge difference in a patient’s quality of life.

Understanding Equine Assisted Therapy 

Equine assisted therapy actually covers a wide range of activities and therapeutic techniques that leverage the unique dynamics between a patient and a horse. Treatment methods are supervised and directed by a medical professional, differentiated from recreational equine activity through a local ranch or social club.

Horseback riding has been shown to contribute to the development of improved coordination and balance, directly aiding the physical rehabilitation process. Additionally, activities like grooming and feeding can help to improve motor skills and problem solving. More advanced treatments may be performed under the direction of an equine therapy specialist.

Equine Assisted Therapy Treats Several Mental Health Issues 

This list is by no means an exhaustive account of all the medical conditions that can be treated with equine therapy. Instead, it provides a sense of the how broadly the treatment is already being utilized.

Across the country, equine therapy has already been incorporated into mental health treatment plans for adults dealing with:

       

  • Mood and behavioral disorders
  • Autism spectrum disorder
  • Trauma and grief
  • Bipolar disorder
  • Depression
  • Sex and gambling addictions

Holistic Mental Health Care Through Equine Therapy 

Successful engagement with a horse is a physical, social and emotional challenge. That’s why it’s such an ideal complementary treatment for patients dealing with mental health issues. By working through the demands of horsemanship under the guidance of an experience medical professional, patients are able to work to build better habits and develop strategies for managing their symptoms.

 

Identifying Emotional Triggers 

One of the most important benefits of equine assisted therapy is the relationship between a patient and their horse. Horses are extremely sensitive to human emotions, making it difficult to ride if a person’s emotions are running wild. The plus side is that this sensitivity can also be used to identify emotional triggers and help patients discover the root of their mental health issues.

Building Communication Skills 

Due to their sensitivity to emotion, herd animal social dynamics, and relatively high intelligence, horses are strong communicators. They can also be easily agitated, making it important for patients doing equine assisted therapy to practice keeping their emotions in check. These lessons in self-control help the patient build skills they will likely rely on for the rest of their lives.

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(image: Unsplash.com)

Overcoming Physical Challenges 


Even the act of getting into a saddle requires are certain level of coordination. Unrefined motor skills are a very common symptom of a wide range of mental health problems. As a result, equine assisted therapy puts a focus on refining physical skills.

Gaining Confidence Through Goal Setting 

Ultimately, becoming a good horseback rider requires individuals to master a long list of skills. The step-by-step process of learning to ride also naturally provides a set of goal posts for patients to reach for and overcome. The opportunity to set goals and achieve them is an important part of the emotional development process and a key perk of equine assisted therapy.

Explore More Equine Assisted Therapy Benefits 

Another advantage of equine assisted therapy is that it offers patients an alternative, promoting holistic care. There is a time and place for medication, but  I believe that the current cultural climate pushes for treating most conditions with pills and often fails to take a more holistic approach.

About the Author:
Lyle Murphy is the founder of Alternative to Meds Center, a holistic medication tapering and addiction treatment facility in Sedona, AZ. Lyle has dedicated his life to holistic mental health.

How Walking and Audiobooks have helped my Anxiety and Depression: Guest blog by Tan at BooknerdTan

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(image: BetaNews)

For most of my life I have had relatively good mental health and considering the rather…’turbulent’ upbringing I had I’d say that was pretty much a miracle. All came to a head in June 2018.

I was in a job that was incredibly stressful for minimum wage, I had a toxic boyfriend who did nothing but make me feel worse about myself and I had an abuser resurface into my life completely unexpectedly. All this happening at once lead to some kind of mental breakdown and I couldn’t function for around 4 months. I couldn’t go out, I couldn’t go to work – I could barely eat or string a sentence together. Everything I heard was white noise, everything I saw was in slow motion and I was just completely numb.

I went to seek help with my doctor and was prescribed medication (which I am not currently taking as of the New Year) and was referred to Birmingham Healthy Minds service. This is a service which I cannot recommend enough – I was really scared of counselling after previously having a bad experience when I was younger, however I’m really glad I went ahead and gave this a go.

The best thing about this was that my counsellor was not passive (unlike my previous experience), in fact he gave me so much advice that will stay with me forever. I relied heavily on my friends during this time and they were an amazing help, but sometimes it is nice to offload some of your worries on to someone who is essentially a stranger. It allowed me to say things which I may not necessarily feel comfortable telling my family or friends.

Ever since I went and spoke to someone about my condition, I have been looking for the best ways in which to cope on a daily basis. The main way I keep my anxiety at bay is with a combination of walking and audiobooks. This has done wonders for my anxiety. I have always been a big book nerd; I read every day, manage to polish off on average 100 books a year and run my own book blog so it’s safe to say that I am a major bookworm!

I’ve constantly heard and read about exercise being an amazing coping mechanism for people dealing with depression. I have close family members who also suffer with depression and confirmed to me that exercise is one of the main things that relieves some of their symptoms. Having this information only told me one thing – get to exercising!

I live in a really pretty village so I decided to put my headphones in, pick an audiobook and walk. Walk until I couldn’t feel my legs. 3 hours later I came home and was elated. Body numb, blood pumping and feeling a tiny bit more positive than when I left the house.

My anxiety got to such a point that I wasn’t able to breathe properly. I was always taking short, sharp breaths and it never felt like I was in control which exacerbated my anxiety. Walking allowed me to think about and control my breathing therefore lowering my anxiety somewhat. Combining walking and my favourite hobby (devouring books) helped me so much more than I ever expected and am so thankful for it.

I recently wrote a blog post about how audiobooks helped me control my anxiety and was overwhelmed by the response it got when I shared it on my blog. Not only by the amount of people who are dealing with anxiety themselves, but how happy they were that they found the post and are willing to try it out to see if it helps them too. It’s that kind of response that reminds me of why I love blogging and sharing my experience! I hope someone read about my experience and it was able to help them.

Every day is still a learning curve but I’m definitely getting there. Going forward, I hope that everything I have learned in the past 9 months will aid me in keeping my anxiety and depression at bay and be able to handle it as best possible when/if it arises again with a vengeance.

I am always hopeful that if I ever feel the same way again, I will be able to see the signs a lot earlier, implement the coping mechanisms I’ve acquired and nip it in the bud before it manifests even further. I hope that somehow my experience can help someone else out there cope a little better and make them realise that it is possible to come out the other end even when you’re at your darkest.

 

This guest blog was written by UK book blogger and writer Tan at https://booknerdtan.wordpress.com/

5 Tips for a Mental Health Emergency Plan: Guest blog by Emily Bartels

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(image: http://crmhfoundation.org/self-care/)

 

When it comes to emergency plans, usually we think in a more physical sense, but did you know that mental health emergency plans are important?

Mental health emergencies can be quite stressful, and if you’re in a mental health industry or have any personal concerns about your own health, providing the right help is important.  Here, we will outline important tips to help you create a mental health emergency plan that will suffice.

 

Have a Support system

If you tend to get overwhelmed when an emergency happens, a big way to help reduce the trauma from it is to have a support system. Whoever you are and whereever you work, your own personal triggers and issues are still there. If you’re having issues coping, find a support system- a friend, family member or therapist that can help.

You may want to come up with a plan to help your  responses to situations, especially when disaster strikes. If you do have anxiety and depression, do make sure that you have people that can help around you or reach out for help from a doctor or therapist.

 

Prepare For Emotional Reactions

Another big thing that emergency evacuation plan Melbourne  (in Australia) does point out, is you need to make sure that you have the right idea of what might happen.  You should know when you have chaotic reactions, and what you struggle with when disaster strikes.

Focus on what will help, what might happen when you do suffer from an incident, and make sure to communicate it to others.

Processing information is quite hard in a stressful situation, such as fear, anxiety, depression, or even a panic attack, and you should make sure that, with the group of people you trust or the medical profession, you do speak about what happens. It’s also important to make sure that you properly communicate to others.  While panic attacks and sad emotions do happen, you should know that you probably will be upset about whatever will transpire. But that its OK to feel this way.

 

Be Prepared to communicate

A large part of a mental health plan is to make sure that you communicate your needs. If you need to, make sure that you explain any mental health needs, such as medication you might need, in an emergency, with loved ones.  Its vital to your wellbeing  even when stressful to communicate. Letting others know can help them and you prepare for the worst and take action if needed. You aren’t alone.

 

Keep Contact information on hand

Pharmacies can help you get emergency medication, but making sure that you have the contact information for your provider, any diagnoses, and dosages of medication are important.  Make sure to let some people in your support system know, and also keep those phone numbers on hand in case if the emergency lines are overloaded.

 

Create a Recovery Bag

If you have extra medications, a comfort item, and anything that you can use to help in the case of an emergency or crisis, put it in a small emergency kit, which you can use if you need to attend hospital or appointments.  Remember, emergency kits aren’t just for physical health aspects, but also for mental health.  You need to make sure you’re prepared both physically and mentally for any issues that might transpire so that you’re not suffering.

Mental health during an emergency often isn’t focused on as much as say other aspects of your health. Depression, anxiety, and even suicidal thoughts don’t always go away, and you need to be prepared for that, and reach out for help so you can recover well.

Creating a plan to try and prevent or reduce this from happening with your medical team will help if a mental health emergency comes about. From there, you can get the help that you need in order to stabilise yourself, look after yourself and recover again.

 

This blog was written by Emily Bartels, freelance writer with an interest in mental health and wellbeing.

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

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

 

Fitness and how it can help Depression: Guest Post by Paul Matthews

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(image: Fortaleza Fitness Center)

Dark times can come. When you reach your darkest days, the ones in which your thoughts are controlling you and you can barely do anything, you should try and keep yourself busy, if this is possible. Its not always possible for people who are unwell- but distractions and exercise are always helpful, especially if they benefit your overall health.

These are the top 3 reasons why taking exercise could help you if you’re suffering from depression:

1: Engage your mind and keep it busy

Last year was one of the worst periods of my life: I broke up with my girlfriend, changed my job and lost one of my best friends. I was that sad and my mind was not properly functioning, all my thoughts were invading me all day and I was barely able to do anything.

One day, I went for a 5 mile run, because it was sunny, right after work. During this time, no negative thought hit me. That was when I opened my eyes: if you don’t dwell on depressive thoughts, then you will be able to see the light at the end of the tunnel. I decided to get a gym membership and I started working out for an hour after work. It has really helped me manage my depression. I am happy right now: my life is busy, but I have plenty of energy every day and less dark clouds.

Keep active and you should hopefully see the benefit!

 

2: Your lifestyle can affect your mental health

One of my friends who had depression loved junk food. He was constantly sad and depressed. He also did hardly any exercise. I encouraged him to exercise more and go to the gym if possible. The exercise helped him feel more positive and like he was taking good steps back to wellness. 
3. Help Your Self Esteem and Do it for you 

Many people told me that they were embarrassed to do exercise and particularly going to the gym as they felt “ugly, insecure, overweight and not fit” and so on. The best advice I can give is: get yourself some good fitness clothing you feel comfortable in. This might sound a bit weird, but properly fitting exercise wear can boost confidence and promote positive mental health.

Its also important to note that you aren’t the only one feeling this way and most people feel the same about themselves. Take that leap today.

When you are approaching fitness, whether if it’s in the gym or outside, or even at home, you must not forget about why you are doing it, why it’s important for you and how this could help you with your mindset.

Gentle exercise includes swimming, walking and yoga. There is something for everyone.

Try and see over the wall and remember: after the storm, the sun will rise again. Keep it up!

 

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Paul Matthews is a freelance business writer in Manchester, who has headed up several campaigns. His aim is to better inform business owners and professionals on the hidden dangers of the workplace. You can often find him mountain biking or at the local library.

You can contact him at : https://twitter.com/paulwritesalot

Guest Post: 5 Steps to control Anxiety and help Panic attacks by Katie Rose

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(image: Kate Rose/ internet)

My name is Kate and just over 2 years ago I had my first panic attack. It was without a doubt, the scariest moment in my life and to think I’m at the point where now I can somewhat control my anxiety, feels like a miracle. Anxiety is not something that you can “just get over” which I’ve often heard those who don’t suffer from it, say. (So don’t worry if you’re struggling!) Though I’m a lot more stable now, I still experience mild anxiety every now and again. This post will tell you how I managed to tame my anxiety and help prevent my panic attacks.

#1 Stop Drinking Alcohol

Whether you agree alcohol is the reason for your panic attacks or not, it’s a proven cause to why people suffer from anxiety. Sadly for me, alcohol is the number one cause of why I would experience panic attacks and get myself into such an unstable state. As a result, I will no longer drink even a drop of alcohol and since, I haven’t experienced a panic attack. This is not the same for everyone- some people don’t drink but still experience high panic. It’s not that I don’t want to drink alcohol or that I don’t enjoy myself when I am drinking because I really do. However, the aftermath of it all just isn’t worth it.

In spite of that, it doesn’t mean I haven’t felt anxious since stopping drinking because I have and it’s still an ongoing battle. I’ve quite simply stopped having major panic attacks.

What Happens When I Drink Alcohol?

When I drink alcohol I end up going to bed with a racing mind (how on earth I end up sleeping I have no idea) and wake up in the early hours of the morning with major heart palpitations and breathlessness. It makes me feel like I’m about to die. Due to being tired from waking up early, I always feel extremely frustrated that my body has woken me up. No doubt that makes my anxiety worse and stops me from relaxing and calming down. So, what do I do?

Solution: Talk To Someone

Instead of going on my phone and surfing the internet to try and distract myself, I’m lucky enough to be able to wake my dad and sit and talk to him. I find that it helps me get back to sleep so much quicker than staring at a bright screen which actually makes me feel more awake. After all, it’s unlikely you want to be awake at 4 AM watching YouTube or scrolling through Instagram, instead of sleeping. By closing my eyes, yet having someone there to talk to, I’m able to slowly drift off back to sleep and thankfully not wake up again until the morning. It takes me an hour or two  to fall back asleep but compared to trying to cope alone, it’s a lot shorter. Try it – it might just work for you.

Don’t have someone at home to talk to? Perhaps you live alone and I assume for sufferers in an empty home it will feel a million times worse. Maybe it is time to take out your phone but instead of staring at the screen, call someone, even if its a helpline. That way you can lie with your eyes closed making you more likely to fall asleep and still be able to talk to someone for help.

 

#2 Breathe Using Your Stomach

It may sound slightly strange but after having the ambulance out to me on several occasions, I’ve learn that it’s my breathing that plays a huge part in being able to calm down or not. Breathing quickly and inhaling small amounts of air at a time can cause you to hyperventilate. Stop. Sit back and assess your situation. Think about how you’re breathing:

Are you breathing quickly? Are you breathing in through your nose? When I’m feeling breathless, instead of trying to take lots of little breaths that cause my chest and shoulders to move quickly, I take big, deeper breaths that’ll push my stomach out.

By concentrating on feeling my stomach move, I can focus my attention elsewhere from my racing heart and help me calm down. Use the below ‘calm breathing’ technique from Anxieties for more help:

 

  • Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs. (You should feel your stomach push out slightly before your chest starts feeling full of air.)
  • Hold your breath to the count of “three.”
  • Exhale slowly, while you relax the muscles in your face, jaw, shoulders and stomach.

 

Remember: Listen to your body and analyse what you’re doing. Are your teeth clenched? How are you sitting? Give your body a little shake to relax yourself and even close your eyes if you wish and practice your breathing.

(image: Kate Rose/ internet)

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#3 Thought Journal

I think one of the main things that has helped me to conquer my anxiety was analysing the potential cause and the feelings I had, during the panic attacks. Sometimes it was going to bed with too much on my mind, sometimes eating too late. Even from doing absolutely nothing and other times from being rushed off my feet. It’s hard when there are so many different factors that can trigger panic attacks but trying to figure out what that cause is can help you to overcome your negative feelings.

Write them down. Making a note of the time you had your panic attack, what you were doing before, perhaps the foods you ate that day and so on, will help you to figure out if there is a pattern. Over time I began to learn that the main cause of mine was from alcohol and going to bed when I still had things to do. Ensuring I made time for cleaning my room, making my dinner for work and sorting my outfit for the following day, meant I could go to bed without worrying. I wouldn’t feel rushed and I gave myself peace of mind to improve my sleep which is so important for coping with anxiety.

#4 Do Some Exercise

One of the key factors in helping me beat my anxiety was a lifestyle change that involved getting active and eating healthy. By going to a fitness class or doing a home workout, I was able to relieve all of my built up stress and found trying to get to sleep or relax, a lot easier. I started by going the gym 2-3 days a week and currently go 3-4 times a week. I also realised that since getting a FitBit back in July 2017, it’s helped push past my panic attacks even further, by distracting me from feeling anxious with fun fitness challenges with my friends and family. What’s great with having a FitBit is, even if you don’t have friends or family who have one, there’s a whole community you can get involved with.

Not Interested In Exercise?

If you’re not into doing full-on fitness classes, why not aim to do a certain number of steps a day? My goal is 8,000 and find that whilst working 7AM to 4PM Monday to Friday, this is pretty achievable as long as I go for a stroll at dinner and again in the evenings. Doing this every day is keeping both me and my brain active and it’s these small changes that have helped me to channel my anxious thoughts, elsewhere. Here are some more tips on exercising to beat anxiety.

#5 Don’t Feel Ashamed

No matter how hard it is, you must not feel like a failure. Anxiety can affect anyone and everyone and when you least expect it. Before my panic attacks I was out partying all of the time, drinking copious amounts of alcohol and not having a care in the world. As unfortunate as they were, having panic attacks helped to show me that my body needed to be taken care of. Yet, for the troubles I have gone through, I wish I knew that sooner. I realised that during the time my anxiety was at its worst, I had an extremely negative approach to everything and often found myself using negative words a lot.

Solution: Take a time out to evaluate your attitude. As much as you may think you’re world is coming to an end, I found changing my mindset to try and think of even the worst times in a positive way, made me channel a stronger side to myself. This has been a major contributor to helping me get over my panic attacks. Replace words and phrases like “bad”, “I can’t”, “never” and “not now”, with “good”, “I can”, “always” and “yes”. You never know what good could come from it.

Alternatively, The Calm Clinic suggest something similar to a thoughts journal: a positivity journal. Fill it with positive things that have happened to you that day. Aim for at least 10 things so that no matter how bad the day may seem, you always have 10 great things to reflect back on.

Here’s their example:

Examples of good entries:

 

  • The barista gave me my coffee for free today because I was nice to her.
  • My boss complimented me on the project I finished.
  • I received a phone call from an old friend just because she wanted to catch up.

 

Examples of the types of entries you should avoid:

 

  • I woke up.
  • My mum didn’t call me which is good because I didn’t want to hear from her.
  • I didn’t screw anything up too badly.

 

Remember: If this seems too much of a chore to do, stop. Put the pen down and try something else instead, like yoga, listening to music or an audio book or reading a book yourself. If you feel pressure to write in the journal, it may make your anxiety worse. Yet by trying different methods of coping with anxiety you can find what works for you.

Why Medication Isn’t Always Right For You

I ended up being consumed by my anxiety and fears and feeling like the only way to get through it was to take medication. The doctors weren’t keen on prescribing me with any tablets at the time and I didn’t really want to take them anyway. Though, after a while I felt it all became too much. Me and my boyfriend went to Holland & Barrett to buy some calming pills.

I don’t want to promote the tablets I took in this post because I only used them once or twice. I think that trying to control my anxiety without medicine was a better solution for me and although was a challenge, made me feel strong and as though I was capable of anything. For others, taking medicine may work best for them and it really is down to the individual.

No matter how you deal with anxiety, just remember not to give up. I felt like my world was collapsing and I was so scared. Though with perseverance and time, I can now say I’m coping well with my anxiety, though the battle is still on.

This article is by Katie Rose, Lifestyle Blogger at ok Kate

ok Kate is a lifestyle blog about my life as a “normal”, young adult and the steps I’m taking to try and change my life from being boring and rather basic, to make the most of the world around me.

Guest Post: 5 Tips for Boosting Your Immune System by Michelle Hannan, Nutritionist

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Do you get sick and cough and sneeze a lot? You could have a weakened immune system. In this article, Michelle Hannan, Nutritionist shares her tips to improve your overall health, including within the mind. 

A weak immune system allows viruses and bacteria in your body to make you unwell. A strong immune system ensures that the body has the power to fight it all as best it can. Your physical health can also affect your mental health and make you feel low, despondent and not at your best.  

Here are some factors that weaken the immune system.

  • Harmful radiation
  • Smoking
  • Unhygienic lifestyle
  • Stress
  • Too much alcohol
  • Dehydration
  • Lack of sleep
  • Poor diet
  • No or little exercise
  • Obesity
  • Excessive medication

These are my tips for boosting the immune system:

 

  • EATING HEALTHILY

 

Most immune problems are due to unhealthy lifestyle or illness. Make yourself your priority and you will see the changes that occur in your life.

Unhealthy eating (high fat foods) can damage your immune system and affects your mental health  People consider healthy food as dull and complicated, but in fact, it is not. Check out some recipes for healthy yet delicious and easy food and stick to it to see the results.

 

  • EXERCISING

 

I understand that people have a hard time exercising due to many reasons. I was one of those people who hated exercising and opted for dieting whenever in need but a friend made me exercise for a month, and now I can’t think of a day without it.

When you exercise in adequate amounts, your immune system improves. Exercising also helps in making your memory stronger.

According to a Ph.D. candidate at the University of Canberra Research Institute for Sport and Exercise in Australia.

There is now a wide body of research showing that the benefits to the body with exercise also exist for the brain, when older adults undertake aerobically, we see changes to the structure and function of areas of the brain responsible for complex mental tasks and memory function.

-Joe Northey

He further said.

Each type of exercise seems to have different effects on the growth factors responsible for the growth of new neurons and blood vessels in the brain that may indicate why doing aerobic is of benefit to cognitive function.

-Joe Northey

http://time.com/4752846/exercise-brain-health/

 

  • RELAX MORE

When we worry more and relax less, our body`s immune system gets beaten up, and our mental health suffers.

Try to concentrate on the present rather than the future. This quote of Meredith grey from grey`s anatomy inspired me a lot.

We spend our whole lives worrying about the future, planning for the future, trying to predict the future, as if figuring it out will cushion the blow. But the future is always changing. The future is the home of our deepest fears and wildest hopes. But one thing is certain when it finally reveals itself. The future is never the way we imagined it.

 

  • VITAMIN D

 Sunshine is important for your immune system, promoting uptake of Vitamin D. Be careful to wear sun protection but get out a little every day into the light. This will help your mood too.

 

  • HOME REMEDIES

Home remedies are often misunderstood. People tend to think that home remedies do no good but in reality, the remedies below can give you long-lasting results. 

  • Avoid tobacco and alcohol
  • Drink as much water as possible to flush toxins
  • Eat garlic
  • Eat nuts and seeds as they contain healthy fats
  • Include more and more vegetables and fruits in your diet

 

Author bio: Michelle Hannan is a nutritionist, and she’s on a mission to give you all the information you need to lose weight successfully. She also blogs regularly at https://www.hcgdietinfo.net/

 

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

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

 

The How and Why of Mental Health

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

1. Reduces Depression, Anxiety and Stress

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

Depression

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

Reasons why exercise helps fight depression:

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

Anxiety

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

Reasons why exercise helps fight anxiety:

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

 

Stress

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

 

Reasons why exercise helps fight stress:

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

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

 

2. Helps Sharpen Memory and Thinking

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

 

Reasons exercise helps the brain stay sharp:

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

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

 

3. Gives Your Immune System A Boost

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

 

Reasons why exercise improves your immune system:

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

 

4. Improved Self-Esteem And Energy

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

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

Getting Into A Routine

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

 

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

 
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Family-Friendly, Mixed Gender Sport Ideas

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

 

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

 

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

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

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