Sometimes, you receive amazing book reviews on the internet and don’t realise they are there!
Yesterday, I stumbled upon Deb Wilk’s blog Living Bipolar – Deb has lived with bipolar disorder for many years and very kindly reviewed my book last year. She lives in the USA and is a talented blogger, sharing about her life living with bipolar.
I don’t always know what to expect with reviews, but this was so positive so thank you Deb for reading, enjoying and recommending my book Bring me to Light: Embracing my Bipolar and Social Anxiety. Heres some quotes from the review:
“Every word, paragraph and chapter of Bring Me to Light was utterly mesmerizing. Eleanor Segall’s account of her battle with bipolar 1, panic attacks, and crippling social anxiety is so vibrant that the reader feels as though they are experiencing it right alongside her.
I would love to describe the book in detail, but I am not going to give anything away because this book is an absolute must-read. Anyone who is bipolar or loves someone who is, should read this story. It is a moving narrative that anyone, even those who do not suffer with mental illness, should read. …
She is now an extremely forceful voice in the mental health community, and this accolade is incredibly well deserved. Please read this book. You will find it well worthwhile and, I am certain, as enthralling as I did.” (Deb Wilk, living bipolar blog)
This summer has been one of the hottest on record. August has been no exception, with the Met Office predicting the hot weather will continue. As Britons all over the country look to stay cool at night, experts at Bed Kingdom share their advice to prevent overheating and to get a good night’s sleep throughout the warmer months. If you’re trying – and struggling – to keep your body temperature under control at night, try these tips:
Avoid strenuous exercise, alcohol and spicy food
Strenuous exercise before bed gets your blood pumping and keeps your heart rate and body temperature up. Doing this before bed will keep your body feeling warm and will prevent you from staying cool as you try to nod off. Instead it’s best to exercise in the morning when temperatures tend to be cooler.
Alcohol will make you feel hot. Remember the ‘beer blanket’? It’s the warmth your body feels as it tries to manage alcohol consumption. While your body is not actually heating up, it will feel like it and may prevent you from feeling cool and comfortable at night.
Spicy food often contains capsaicin, which can increase your body temperature and interrupt your sleep. Also, eating spicy food before you go to bed may give you indigestion, making it difficult to feel able to drift off as your body battles discomfort.
Practice mindfulness and meditation
Anxiety can cause your fight-or-flight response, which can lead to night sweats in bed, which is a common stress symptom. Setting aside ten minutes for a mindfulness exercise before bed, such as meditation or journalling can relieve some worries and prime your mind for a good night’s sleep, helping you to stay cool throughout.
Turn off unnecessary electronics before bed
Electronic devices such as computers, games consoles and TVs can get hot after use, leaving rooms, especially smaller ones, feeling stuffy and trapped with heat. It’s best to switch these devices off an hour before you go to bed to let the room cool down. This also has the added benefit of preventing the blue light from devices interfering with your sleep cycle, letting you drift off to sleep easier at night.
(image: Sincerely media via unsplash)
Switch to breathable bedding – and avoid these
You may be using bedding that is not breathable enough for the summer months. Cooling bed sheets should wick moisture away from you and help you to regulate your core body temperature.
Cotton is one of the more popular fabrics for bedding as it is breathable and versatile. It can keep you cool on hot summer nights and warmer in winter, depending on the weaving and thread count. Cooling cotton sheets are typically between a thread count of 250 and 300, and should not be more than 500. Cotton is also durable enough to last years of use.
Linen fabrics can keep you cool at night. Bed linen can absorb a fifth of its weight before beginning to feel damp, making it an effective choice to keep the fabric fresh if you often get hot at night. This fabric type can be less likely to stick to your body.
Bamboo fabric has become popular over the years as it is an eco-friendly alternative to synthetics. It can be more breathable than cotton, and the natural, soft and durable material is a good choice for those that have allergies.
Eucalyptus sheets, like bamboo, are another eco-friendly option made of natural materials, which can effectively wick moisture and stay breathable all night. It can dry quickly, deter dust mites and is hypoallergenic.
Many people choose microfibre bedding as it is a low-cost option. However, it is made from synthetic fibres that aren’t very breathable. Other fabrics to avoid during the summer are polyester, nylon, rayon and silk.
Have a light meal for dinner – avoid heavy fats and carbs
Eating a meal too close to your bedtime can be harmful to your sleep. The more food you eat, the more uncomfortable you may feel. Heavy meals tend to be high in fats and carbohydrates, which takes more energy for your body to break down. This could lead to feeling bloated and uncomfortable when trying to sleep at night.
The recommended space between your last meal of the day and your bedtime is about three hours, which gives time for your body to process any food eaten. Opting to eat fats and carbohydrates earlier in the day, and eating a light meal at night, will require less from your body while you drift off, as it has done the work to break food down earlier in the day.
Take a shower before bed
It’s a great feeling to wash the day away and then climb into fresh bed sheets at night. Showers can help to regulate our body temperature, which can ease us into a peaceful sleep. When it’s hot, a lukewarm shower can cool your core temperature down. A cool shower can be more beneficial than a hot shower to help you fall asleep faster. However, a hot shower can still help as your body temperature will change as you dry off. Whether you prefer to take a hot or cold shower, try to avoid extreme temperatures, as they can negatively affect how you sleep.
The heat can cause stress both physically and mentally, so make sure you look after your health.
This article was written by a freelance writer and contains a link.
Due to various factors, including the ageing population, dementia is on the rise. In the future, it could touch the lives of half the population, becoming one of the most common degenerative diseases.
When a parent gets dementia, it can sometimes be disorientating and upsetting. All of a sudden, their behaviour changes and it’s not clear what’s going on. They just don’t seem like themselves and they can’t take on board what you say.
Adjusting to this new reality can be challenging, but this article is here to help. In it, we run through some tips for communicating with a person who has dementia so that you can keep your relationship with them strong.
Give Them Your Full Attention
Communicating with a person who has dementia becomes challenging when you don’t give them your full attention. Misunderstandings are common, so trying to watch TV or do the dishes at the same time as talking to them is a bad idea.
Instead, address your parents directly in quiet surroundings. Make sure that there is nothing else going on at the same time, including screaming kids and so on. When approaching your parents, use non-verbal cues, such as touching them on the shoulder to indicate that you want to talk to them.
State Your Words Clearly
Language can be fuzzy sometimes. But when our brains are healthy, most of us can get by.
However, that’s not the case when your parents are receiving dementia care. It is considerably more challenging for them to understand what is going on and their surroundings.
Therefore, always state your words clearly. Avoid raising your voice, as your parents may mistake this for aggression unless they are also hard of hearing.
When you speak, use the same wording. Prepare yourself to repeat what you need to say several times.
Ask Simple Questions
If you do ask questions, keep them simple. Ideally, you want questions that your parents can answer “yes” or “no” to. Refrain from asking open-ended questions, such as “what type of food do you prefer?”
Break Down Activities Into Smaller Chunks
Telling a patient with dementia that they need to go shopping or get ready for the day is generally a bad idea. That’s because these tasks involve multiple smaller steps that they need to go through. To a healthy person, this all seems simple. But for a patient with dementia, it is considerably more challenging.
For this reason, try breaking down tasks into a series of smaller steps. Instead of telling your parents to get ready, ask them to put on each item of clothing one at a time.
Distract And Redirect
Sometimes people living with dementia can become frustrated and angry. Many do not understand what is going on.
Because of this, it’s a good idea to distract and redirect. These psychological techniques make it easier for you to manage difficult interactions. Focus on the feelings they have and offer support, but then if that doesn’t work, offer immediate redirection, such as suggesting getting something to eat or going for a walk.
It can be really challenging when a parent or family member has dementia- it can affect both mental and physical health. You may find yourself feeling exhausted, stressed and frustrated too- as well as sad that the person you love is being affected so much. Your loved one may also feel like this at the beginning and struggle with any loss of memory or function. Make sure they get the correct support and you look after yourself too- by practising self care and speaking to a therapist if need be.
This article was written by a freelance writer and contains do follow links.
The other day I was contacted over on Twitter by a senior mental health nurse who had read my book ‘Bring me to Light.: embracing my bipolar and social anxiety’. She felt that it should be read by her colleagues at Norfolk and Suffolk mental health trust, here in England, and so donated a copy to the staff library for them to read- and they shared this photo.
This was by far one of the most touching and special things to have happened on my book journey- while it may seem small, to me it means the world.
I wrote my book, my memoir about living with bipolar disorder and social anxiety to help other people going through it (and their families) feel less alone. However, to see it being used by mental health hospitals- where I have been twice in my life, though in London- brings me hope.
Hope that professionals will read it and learn from it (there were times in hospital that I wasn’t fully happy with my care but most staff were amazing).
Hope that we can make a change and help the stigma around mental illness to fall.
Hope that by sharing my story, it will encourage others to feel comfortable to share theirs without fear of shame or embarrassment.
So thank you to Dawn💕 and Norfolk and Suffolk mental health trust. If you’d like a copy of my book : https://lnkd.in/e3cheTw
When you have aging parents there’s a lot that you need to consider. Getting them help and keeping them healthy as well as safe is usually at the top of most children’s priority lists. You also want to make sure that they are happy and enjoying their senior years.
If you have been struggling to find ways to help your elderly relative feel more comfortable, there are a few things you can do to make sure they get the help that they need to stay healthy and happy. Take a look at the following steps.
Get Them Involved
As your parents age, they may need help in and around their homes. You may need to get them a live-in caregiver. A caregiver will help to ease any burdens you may be feeling and give your parents the chance to get assistance.
However, a caregiver can make your parents feel as if you are taking away their independence. This is why you need to make sure that you involve them in the process of finding someone to assist them.
You will need to do interviews for live in care jobs, so get them involved. This can help them to feel less resentful and happier with the situation.
Sort Out Their Finances
Assisting your elderly relative in making sure that their finances are in order is something that you should do.
Getting someone to assist them will cost money. Buying them the medication that they need or also call money.
Take a look at their current financial assets and then decide if they need financial help. There may be some programs that you can apply to.
Once you know how much money they are likely to need, especially in a month, you can ask family and even friends who are capable of assisting to do so.
Keep Them Safe
Another thing you need to do for your elderly relatives is to make sure you keep them as safe as possible. For elderly people, safety begins in the home. Be sure to declutter the floors and remove rugs and cords that can make them slip and fall.
You can add grab bars in their bathroom and make sure they are railings on their stairs. Ensure that their homes are well lit especially if they live alone and that they have high-level security systems in their home to keep them safe.
Show Your Love
Part of taking care of elderly parents is making sure that they have all the things they need to be healthy and happy. It can be overwhelming sometimes because it may seem as if they need so much help.
However, if you consider the points that have been given here and work on them you will be able to help your parent significantly.
Getting the right help, taking care of their finances, and keeping them safe are the main things you need to do to take care of your elderly relatives.
This article was written by a freelance writerand contains links.
You’ve heard all the hype about journalling for your mental health, but you’re not sure where to start. Surely there’s more to it than simply writing down your thoughts?
Well, yes and no. There are multiple journalling tactics that offer different benefits depending on your needs, goals, and personal style. Some techniques work well for some, while others might find different systems fit better with their lifestyle.
Here, we’ll cover three journalling techniques that can help you with your mental health.
Free writing
One of the most common techniques in mental health journaling, free writing can benefit you in many ways. Also known as stream-of-consciousness journaling, all you need to do is pick up a pen and paper and start writing.
The goal with free writing is to get whatever is going on in your head onto paper – but without the need for structure, judgement, or reflection. You begin writing about the first thing that comes to mind, whether that’s exploring what you’re feeling or a random musing you’re having. You stop when you feel finished – it can go on for pages or be a few short paragraphs.
Through stream-of-consciousness journaling, you can better understand yourself. You can work through complicated thoughts and feelings or simply relieve your brain of them. Seeing your thoughts on paper can help you understand them more clearly and address them. Free writing is also associated with a boost in creativity and can be used as a way of brainstorming.
How do I know if free writing is right for me?
You want to try out journaling, but you’re not sure where to start
You don’t like exercises to be structured
You’re experiencing a mental block
Gratitude journalling
Practising gratitude has a lot of mental health benefits, and there are many different methods. You can tell your loved ones that you’re grateful for their contributions to your life, carrying out acts of kindness to convey your gratitude. Or you could observe the small things that make life worth living – like the colour of the sky or a beautiful green landscape.
Journalling is a great way to solidify your practices of gratitude. By writing down the things you’re grateful for in your life , you can better visualise them and see just how much you have to be thankful for.
Gratitude can be especially beneficial if you’re prone to negative thoughts because it can help you appreciate the good in your life. But it’s important to understand that it’s not a catch-all solution. If practised incorrectly, gratitude could cross over into toxic positivity. To ensure it’s fully beneficial to you, make sure you can also acknowledge your current challenges while noting everything you’re grateful for.
How do I know if gratitude journaling is right for me?
You’re stuck in a cycle of negative thoughts, whether large or small
You want to get a better understanding of the good things in your life
You’d like to start your day off in a positive mindset
Cognitive journalling
This is a CBT technique turned journalling practice. If you’ve ever had CBT, you’ll know that thoughts, behaviours, and feelings are different, but they can all impact each other. A thought – especially an untrue negative one – affects your emotions and can influence how you react to something.
Cognitive journalling can be done once a day or whenever you experience negative thoughts and emotions with this ABC technique, you write down the event that triggered the thoughts you had (the activating event), how it made you feel (your beliefs), and the way it made you react (the consequences). By doing this exercise, you can begin to separate thoughts from feelings and understand how they affect your life and your behaviours.
Another version of this technique involves you writing down a negative thought and the evidence that supports it, as well as evidence against it. This helps you to understand that your thoughts aren’t facts and can undo unhelpful negative thought patterns.
How do I know if thought, behaviour, and feeling recording is right for me?
If you struggle with anxiety and constant negative thoughts
You want to understand and challenge your anxious thoughts and beliefs
You struggle to separate thoughts and feelings
Journalling can help us with so many things, from inspiring creativity to helping us process our day. Some techniques are proven to support and improve our mental health, and the one that works best for you will depend on your goals and how you experience life. It’s important to note that it’s not a replacement for therapy, but it’s a supplementary activity that can boost you on a day-to-day basis. So get comfy in your favourite pyjama set, grab a pen and paper, and journal your heart out.
This unpaid blog was written by a freelance writer in collaboration with Cath Kidston, homewear brand.
Your mental attitude often influences your altitude. People who are happy and successful don’t get there by chance alone. To go where you want to go, you need to take deliberate action, practice self care, and bring energy to everyday activities.. To live the life you want, here are some good ideas to follow, if you are able:
1. Get Out of Bed Early
Even if you don’t have to get up at the same time as the sun every day, it’s still important to get up at a reasonable (early) time so your body can function at its best. The human body and brain have evolved to follow a circadian rhythm, which helps to regulate sleep and wake patterns set by our natural environment, specifically the sun’s rising and setting. This rhythm was set by the natural environment millions of years ago and passed down through generations of humans. This natural circadian rhythm also aligns with the natural cortisol levels inside the body.
Cortisol is a hormone widely recognized for its function in our metabolism, immune system, stress response, and overall energy levels. Cortisol levels start to increase 2-3 hours after the start of sleep and continue to climb until the early morning, which helps wake us up. This rise in cortisol levels occurs in a balanced condition. The cortisol levels in the body will reach their highest point between 8:30 and 9:00 in the morning, and then they will fall as the day progresses slowly. As a result, optimizing one’s energy levels, level of productivity, and general health may be accomplished by the simple practice of adhering to one’s natural circadian cycle and cortisol levels. Note: cortisol can also increase anxiety, which can explain why you may feel more anxious upon waking.
2. Establish a Set Morning Routine
Find out what gets your day off to a roaring start and make it your priority every morning. For instance, if you like to reflect before starting your day give self guided meditation a try. This is a surefire method to help relieve tension, quiet a buzzing mind, and delve deeper inside yourself. Meditation can improve overall health and wellbeing. Doing a meaningful activity first thing in the morning will help you get off to a good start and be more proactive throughout the day. Rather than racing through the morning to make up for a lost time, beginning your day with a routine may help reduce stress, improve mental tiredness, and boost productivity. If you have no idea where to start then you may find it helpful to examine others morning routines and see what works for you.
3. Read
Reading books is one of the most effective ways to expand one’s horizons intellectually and creatively. Reading in a state of immersion enhances attention and has a relaxing impact similar to meditation. Moreover, reading before bed might help you sleep better. Books that are not works of fiction, in particular, are a great instrument for expanding one’s horizons, developing new ideas, and looking for inspiration. In addition, they give real-life examples of how to deal with a variety of tough situations and give advice on how to get through them.
4. Go on a Stroll
Step outside for some exercise and taking in some oxygen can lift your spirits immediately, help you think more clearly, and give you a break from working on your computer. It is also a very underappreciated exercise that may make your heart and lungs stronger, lower the risk of cardiovascular disease and stroke, alleviate high blood pressure and high cholesterol levels, soothe joint discomfort, and much more. It is an easy way to enhance your general health that is entertaining and has a minimal effect, to put it another way.
5. Fuel Your Body with Healthy Food
It is becoming more common practice for medical professionals to suggest plant-based diets to all their patients, not only those suffering from conditions such as high blood pressure, diabetes, and heart disease. If one cannot wholly commit to a vegan or vegetarian diet, even making an effort to consume more plant-based foods whenever it is practical to do so may cause a significant improvement to one’s overall health.
If you make it a point to concentrate on developing wholesome routines that are manageable for you on a day-to-day basis and that you look forward to doing, you will have a better chance of sticking with them over the long run. Creating healthy routines for one’s daily life will require an investment of time, energy, and focus, but this does not indicate that it is impossible to do so.. Instead, steer clear of drastic solutions, focus on developing good habits, and take your time to help guarantee that your health and success will be long-lasting.
Accepting help for mental health issues is an undeniably courageous step in the healing process. Individual counseling can provide you with many helpful tools for coping with your issues, but so can group counselling. Here are a few reasons why group therapy might be the next step in your healing journey.
Groups Are a Sounding Board
One of the most beneficial aspects of group counselling is that the group can act as a sounding board. Whatever dilemmas you are facing, whatever you’re struggling with in your mind, you can voice it to your group and get helpful feedback. Your group mates will likely come from diverse backgrounds and have had their own unique experiences. Their outside perspectives can give you insight into how to handle difficult situations and emotions. Whether it is, a group can give you guidance based on their own experiences, which can help yours.
Group Therapy Can Be More Cost-Effective Than Individual Therapy
Group therapy can be more budget-friendly than individual therapy. And, just because group therapy tends to cost less, that does not mean it lacks any of the quality you would get from individual counselling. Group counselling can be empowering and helpful in the same way individual therapy is, and it is a great option for those who will have to pay out-of-pocket costs.
Groups Help You Learn About Yourself
Each of your group’s members will figuratively hold up a mirror so that you can take a deeper look at yourself. You can only learn so much about yourself on your own; having those outside perspectives can make your self-introspection all the more intensive and meaningful. There are things about yourself you might not be able to see that others can help you uncover.
Groups Can Help You Develop Social Skills
Social skills are something many of us adults haven’t fully developed, especially as we struggle with our own psychological issues. In a group, you might feel less isolated, plus you will have the opportunity to engage with other people. Here you can learn how to better get along with others and express yourself in a group setting. Studies have found that adventure-based group therapy can particularly help people develop their social skills.
Whether you choose to do group therapy due to finances or because you want to build your social skills, it is an option that works well for most people. You get a new support network of people who are going through similar things and are also looking for reciprocal support. Allow them to hold up the mirror so you can look in and see who is really there.
This article was written by freelance writer Lizzie Weakley
Do you ever feel like your past is holding you back from being happy in the present? If so, you’re not alone. Many people find it difficult to let go of hurtful memories, especially if they’ve experienced a traumatic event. However, carrying around these negative memories can be incredibly damaging to your mental health and wellbeing. That said, this blog post will discuss how to let go of hurtful memories and lead a happier life!
Acknowledge your hurtful memories
The first step to letting go of hurtful memories is acknowledging them. This may seem like a difficult task, but it’s important to face your demons head-on. Once you’ve acknowledged your hurtful memories, you can begin the process of healing. If you’re not sure how to start this process, consider talking to a therapist or counsellor. They can help you work through your feelings and start the journey to recovery.
Understand that your past does not define you
One of the most important things to remember when trying to let go of hurtful memories is that your past does not define you. Just because you’ve experienced trauma or pain in your life doesn’t mean that’s all there is to you. You are so much more than your hurtful memories! Allow yourself to see the good in yourself and know that you deserve happiness.
Also, don’t forget that your hurtful memories don’t have to control your present or future. Just because something bad happened in your past doesn’t mean it will happen again. You have the power to create a bright future for yourself, no matter what your past may hold.
Focus on the present and build a positive future
Once you’ve acknowledged your hurtful memories and accepted that they don’t define you, it’s time to focus on the present. What makes you happy right now? What are your goals for the future? Start spending your time and energy on things that make you feel good. Fill your life with positivity and watch as your hurtful memories start to fade away.
It’s also important to forgive yourself for what happened in the past. Forgiving yourself doesn’t mean forgetting what happened or downplaying its importance. It simply means letting go of the negative feelings associated with the event and moving forward with your life. Remember, you deserve happiness!
Seek professional help if needed
If you find yourself struggling to let go of hurtful memories, don’t be afraid to seek professional help. There’s no shame in admitting that you need assistance to deal with your past. A therapist or counsellor such as from The Awareness Centre, can help you work through your feelings and develop healthy coping mechanisms. They can also provide support and guidance as you begin the process of healing.
Letting go of hurtful memories is a difficult but necessary task if you want to lead a happier life. However, by following the tips outlined above, you can start on the path to recovery and begin living the life you deserve!
Whether it is addiction to alcohol or drugs, deciding to seek treatment for substance abuse is never an easy decision. If it is a family member or yourself who has a problem with substance abuse, there are certain signs that will indicate it’s time to seek treatment at a qualified facility. Though it may be hard to admit, here is how you will know the time has come to admit professional help is needed.
Changes in Personality
If you have major personality changes eg you were once very outgoing but now are withdrawing from those closest to you, this can indicate you may need treatment for a substance abuse problem- you could also be struggling with depression . Another indication is if you lie about your addiction to those you love and try and keep it secret.
Financial Problems
If you are addicted to drugs, it won’t take long for this problem to result in you having severe financial problems. Whereas in the past you always had money to pay your bills, you now find yourself having to ask others to help you out financially. Eventually, you may lose your car and even your home. Seek help for your finances when you are able to- perhaps a friend of family member could help you.
Incidents with Law Enforcement
As you live with addiction, you may find that you commit crime or do things you wouldn’t normally do. This may include getting arrested for drunk driving, possession of drugs, or even more serious crimes such as theft or assault and battery. Once this cycle begins, it will worsen very quickly, which is why you should seek out substance abuse treatment as soon as possible. Drugs and alcohol can change your behaviour.
Physical Problems
When you are drinking or doing drugs regularly, this will ultimately take quite a toll on your physical health. While the most common signs may be relatively minor such as nosebleeds or eyes that are constantly red, you may also start to notice other signs. Look for signs of liver damage, increased blood pressure, or trouble breathing. Once these signs become evident, you need to get medical treatment as well as substance abuse treatment for your mental health. Look after your body as it can take a battering when you are addicted to substances.
Losing Your Job and Marriage
When substance abuse problems get very bad, your job and marriage may be at risk of being lost to you forever. You may find yourself suddenly being faced with the prospect of being unemployed and possibly divorced due to your ongoing battle with drugs or alcohol. Addiction can sadly strain relationships and make you unreliable at work too, because you are unwell and can’t get better. At that point, if you hit rock bottom, you may admit you need help for your addiction.
Taking that initial step in seeking treatment will be tough. However, doing so will enable you to get your life back on track and overcome your addiction to drugs or alcohol.
There are many places that offer specialised drug and alcohol treatment in the UK and globally. Check out Alcoholics Anonymous, Mind and Action on Addiction.
This article was written by freelance writer Rachelle Wilber.
beurownlight.com 