Category: Insomnia

Lockdown, Sleep, Anxiety and Mental Health: In Association with TEMPUR®

~ Eleanor Segall ~ Leave a comment

(image: Eleanor Segall Mandelstam)

Living with an anxiety disorder can be hard and part of it is insomnia, lack of a good night’s sleep. It can be really debilitating to be up at night, sweating, pumped with adrenaline and feeling awful and then not feel comfortable enough in my bed to drift off to sleep. My anxiety did get worse during the Covid 19 lockdown too due to the uncertainty of the situation and I had been worrying as I had just started a new career, changes can make us more anxious! So that would keep me up at night as well. I found that the more tired I would get, my memory became affected too.

I was so tired and walking around in a bit of a daze, feeling foggy! I needed to rest and recharge. Sleep is so important to all of us, to help us recall memories, refresh and learn new things. Poor quality sleep negatively affects our health and I have learnt how important it is to have back support and neck alignment- to have proper sleep posture and feel well rested.


Then, I found the TEMPUR® Comfort Original pillow (above in my white pillowcase) with memory technology that helped me, amongst other self care, to get a good night sleep. It has special memory foam material by TEMPUR®, who are the original patented memory foam company.  The Comfort pillow is a traditionally shaped pillow, with a medium feel and is classic and rectangular shaped. It also has a soft, textured cover! The inside is described as containing thousands of TEMPUR® material micro cushions, to provide plush comfort while maintaining pressure relief.

The memory foam inside was originally developed for NASA astronauts and the pillow (and their mattress material) provides proven pressure relief, to give your body total comfort and support. Incredibly, It also responds to your exact weight, shape and warmth!

(image: Tempur/ Eleanor Segall Mandelstam)

The pillow and mattress reduces tossing and turning and also absorbs motion from your partner ,if you have one, so you don’t disturb each other. It helps you sleep better, longer and deeper- so that you feel rejuvenated and restored!

I began trialling this new pillow and the more I use my Comfort original pillow, the more I really love it and it helps me to drift off more comfortably these days too. Its so soft and I feel less anxious and more cocooned in bed, ready to take on the next day! My neck and back feel supported and my mental health and memory have improved too – sleep is so vital to good health.

I felt that the pillow moulded to my body shape well too. At the end of a working day, I often get stiffness in my back and neck, and this definitely relieved that pressure as I got some shut eye under the duvet. I know that as we now move forward from the Covid lockdown, that I will continue to have less stressed nights and a good nights sleep.

This sponsored post (paid partnership) is in conjunction with TEMPUR® but all thoughts are my own. I received a gifted pillow and trialled it for review.

We are 4! On Be Ur Own Light’s Fourth Blog Anniversary by Eleanor

~ Eleanor Segall ~ 9 Comments

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Its Today- 1st March 2020 and Be Ur Own Light is 4 years old! (cue the streamers!)

I still remember starting this blog as an outlet for my fears, thoughts and emotions dealing with my bipolar and anxiety. The blog started as a way to tell my friends and family how I was feeling and has evolved into working with guest bloggers and now brands/ partners on sponsored wellness posts too! Writing the blog and sharing thoughts has been so therapeutic and it has taken me on  a journey that I could not have imagined.

In November 2019, I published my first book ‘Bring me to Light‘ with Trigger Publishing which is the book of my life story with bipolar disorder, anxiety and my life in general (travelling, going to drama school, starting a career as a writer). The blog has also grown so much this year and is currently nominated in the Mental Health Blog Awards for Blogger of the Year, thank you to our nominee!

Additionally, Vuelio awarded us as a Top 10 UK Mental Health Blog for the second year running and interviewed me (Eleanor) about working as a blogger!  Thanks also to Feedspot.com and My Therapy App for listing us in their mental health blog lists too for social anxiety and bipolar!

This year, I have written about World Bipolar Day for the Centre of Mental Health, about my search for EMDR therapy on the NHS, living with depression in winter, about writing my book and new life changes (getting married) and 2020 new year round up with hopes for the future. We also promoted mental health campaigns such as Shout UK text line (founded by the Duke and Duchess of Cambridge and Prince Harry and Meghan),  Christmas 4 CAMHS, Time to Talk Day and Mental Health Awareness Week. Additionally, I spoke in Essex with my Dad about our joint story with bipolar for the Jami Mental Health Awareness Shabbat and we also spoke at Limmud Conference in Birmingham!

This winter I did some interviews for the book which can be seen on the Book tab above and also received some lovely reviews. It was amazing to appear in Happiful Magazine’s bonus wellness Mag this January (edited by campaigner Natasha Devon) and to write for Glamour and Bipolar UK. I also enjoyed being interviewed for the Jewish News and Jewish Chronicle! Hopefully at some point I will do podcasts about it too and more interviews.

From March 2019-2020, the blog has attracted wonderful and talented guest bloggers wanting to spread their messages about mental health and wellness.

We have also worked with the following brands on sponsored and gifted posts and hope to work with many more this next year :  YuLife, Nutra Tea, Essential Olie, Loveitcoverit on mental health apps, I-sopod floatation tanks, Core Wellness Maryland, Wellbeing Escapes Holidays.

My guest bloggers have written about their recovery and living with mental illnesses, as well as advice on how to improve your mental health. There a posts for whether you are going through a divorce, a bereavement, are stressed or have anxiety. We also had posts with people’s first hand experiences of mental illness including a brave post about being a sibling of someone with mental illness and one of living with an eating disorder. Furthermore, Be Ur Own Light has also covered World Mental Health Day and Time to Talk Day this year, featuring personal mental health stories as a way to raise awareness and fight misconceptions.

We have also covered new books coming out, a mental health fashion brand and a song about social anxiety, as well as posts about different therapies to help you.

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Thank you to my amazing guest bloggers (non sponsored) March 2019-2020 for your fantastic content:   

Ashley Smith- How Massage Therapy helps Anxiety Disorders

Emily Bartels- 5 tips for a mental health emergency plan

Dale Vernor- Understanding PTSD by Gender 

Tan at Booknerd Tan- How audio books and walking has helped anxiety

Emma Sturgis- Loving yourself, tips for a body positive life

EM Training Solutions- How to maintain mental health at work

David Morin- On social anxiety and talking to others

Lyle Murphy- How equine therapy can help those with mental health issues

Charlie Waller Memorial Trust- Best of Musicals event

A Time to Change Hypnotherapy-  Hypnotherapy for self esteem

Nu View Treatment Center- The connection between anxiety and substance abuse

Shout UK- Royal family launches mental health text line

Mental Health Foundation – Mental Health Awareness Week  May 2019 Body Image

Emerson Blake- Coping with the stress of becoming a single parent

The Worsley Centre- A guide to therapies and finding the right one for you

Byron Donovan at Grey Matter – How I recovered from depression to form a fashion brand 

Luci Larkin at Wooley and Co Law- How to reduce stress and maintain mental health during a divorce

Nat Juchems- How to keep your loved ones memory alive after bereavement

Emily Ilett- on her book ‘The Girl who Lost her Shadow’

Mark Simmonds- an interview about his book ‘Breakdown and Repair’ with Trigger Publishing

Curtis Dean- 5 facts about music for stress relief

Robert Tropp- How quitting illegal drugs helps anxiety in the long term

Aaron James- the difference between psychotherapy and counselling

Dr Justine Curry- 4 ways to help a friend with bipolar disorder

Christmas 4 CAMHS campaign for children in childrens mental health wards

Ani O- 4 ways to ease the fear of doctors appointments

Katherine Myers- Ways that spending time outdoors can improve your mental health

Anita- 5 ways to lift you out the slump of seasonal depression

Chloe Walker- taking care of your child’s mental health

CBT Toronto- how to deal with social anxiety and depression

Katy- a true story with anorexia and OCD

Vanessa Hill- Life changing habits to bring into the new year

Rachel Leycroft- Expressing social anxiety through songwriting

Shira- Living with a sibling with mental illness: the meaning of normal

Capillus- 10 signs you may have an anxiety disorder

Brooke Chaplan- When therapy isn’t enough 

Jami Mental Health Awareness Shabbat 2020 

Mike Segall- Time to Talk Day- 9 years undiagnosed, my story with bipolar disorder

Jasveer Atwal- Living with PCOS and managing mental health

Leigh Adley at Set Your Mind Free- How CBT helps children with anxiety

Lizzie Weakley- How to heal and move forward when you have an eating disorder

Sofie- Living with an eating disorder

Thank you so much to all of you and I am excited to see what 2020-21 brings for the blog!

Be Ur Own Light continues to be read globally and I love receiving your messages about the blogs and finding new writers too.

Heres to a 2020 of positive mental health, of fighting the stigma against mental illness and creating a positive and supportive community here. 

Happy 4th birthday Be Ur Own Light!  ❤ May this be an enlightening year of growth for us.

 

Love and Light always,

Eleanor    

xxx

Royal family launches Shout UK- a Mental health crisis text line: Guest blog

~ Eleanor Segall ~ Leave a comment

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Be Ur Own Light is supporting the incredible initiative from the Duke and Duchess of Cambridge and Sussex- Shout UK, a new text support line in the UK for people in mental health crisis- anyone who is struggling. They have teamed up with Crisis Text line to reach vulnerable people.

I feel privileged to live in a country where stigma is beginning to fall and where mental health issues are beginning to be understood better. Texting would have helped me as an ill teenager with bipolar!

Shout are looking for volunteers too to man the text lines as crisis counsellors.

Thank you to the Duke and Duchesses for the incredible profile they are giving mental health. #GiveUsAShout

See more here: https://www.giveusashout.org/

The Connection Between Anxiety and Substance Abuse: Guest blog by Nu View Treatment Center

~ Eleanor Segall ~ Leave a comment

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(image: Recovery Direct)

When people abuse drugs and alcohol, it is often the sign of a deeper underlying issue. For many people struggling with addiction, the source of their addiction is due to mental illness that often has gone undiagnosed. One of the most common co-occurring disorders seen with substance abuse is anxiety. The following article will outline what defines anxiety, and the connection between anxiety and substance abuse.

What is Anxiety?

In general, anxiety is an important emotion to have. While it may be normal to feel fear, apprehension, and nervousness from time to time, it becomes an issue when people experience these emotions at excessive levels. When anxiety takes over a person’s thought process, it manifests itself into physical symptoms such as the following:

  •    Increased and constant restlessness
  •    Increased and uncontrollable feelings of worry
  •    Irritability
  •    concentration difficulties
  •    sleep problems

 

Anxiety can be grouped into several types of disorders. These can include generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), phobias, social anxiety disorder, and selective mutism among others. The leading causes of anxiety include work and family stresses, financial worries as well as underlying medical issues. The roots of anxiety can also be traced to past traumatic events that are unresolved.

 

How Anxiety and Substance Abuse Connect

When people suffer from anxiety, mental and physical symptoms can be very intense and can wear on the body and mind. To get some form of relief, people may turn to substances that stimulate dopamine in the brain to help numb the feelings of discomfort. Self-medicating oneself to take the edge of off anxiety only works in the short-term and can have a rebound effect that makes anxiety worse over time. Without addressing the roots of anxiety, their condition will worsen over time—along with their substance use.

The connection between anxiety and substance abuse can also trace back to the teenage and young adult years. During adolescence, the brain is still developing and forming. If people used drugs as a teenager, it could alter the development of the parts of the brain that govern reasoning and impulse control. Drug and alcohol use early in life can increase the likelihood of anxiety and substance abuse as that person gets older.

Another reason for anxiety disorders and substance abuse connection is because of one’s genetics. Some people may be more predisposed to both anxiety and drug and alcohol dependence through genetic factors shaped by one’s environment.

 

Getting Help

For those dealing with co-occurring disorders, they must seek specialised help from a dual diagnosis treatment facility specializing in mental health and addiction disorders. The first step in getting help is undergoing medical detoxification. During detox, patients will undergo medication-assisted therapy to help better tolerate the physical and psychological symptoms associated with withdrawal. Additionally, staff will perform physical and mental health evaluations to pinpoint any underlying issues that may impact recovery.

For those suffering from dual diagnosis, treatment will include mental health services in addition to addiction treatment services. Dual diagnosis facilities feature mental health professionals working alongside addiction treatment personnel in creating an individual treatment plan that fits each client’s specific needs.

In addition to therapy, 12-step counselling, life, and coping skills training and other forms of treatment, patients will receive mental health treatment with a focus on ongoing counselling and medication-based therapies that will give them the tools to handle anxiety.

 

This guest blog was written by Nu View Treatment Center

The Anxiety Rollercoaster : Going beyond my Comfort Zone. by Eleanor

~ Eleanor Segall ~ 6 Comments

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(image: Pinterest)

I don’t really know where to start with this blog except I have needed to write this one  for several weeks. As many of you know, I struggle with an anxiety disorder (alongside/ part of the bipolar) which when triggered can make life quite difficult. This includes things that anyone would find anxiety provoking, such as job interviews.

I have had to dig deep, leave the house and use every ounce of strength to attend face to face job interviews in the past few weeks. This is not an exaggeration. My body floods with adrenaline and cortisol (stress hormones) and I feel overwhelmed. All my energy becomes consumed around preparing for the interview, attending the interview or NOT attending the interview because I wake up in a panic not wanting to go out- and having to try and reschedule it. Which just adds more stress as I fear I will lose the chance to interview.

This is really hard for me. There is still such a stigma to mental health issues that disclosing it early on without someone knowing you fully, means you are still less likely to be hired. Having to reschedule an interview also floods me with fear that the employers will think I am just flaky, even if I say I am unwell.

I am very proud of my achievements in the past month. Last week, I went to an interview and did well- travelled alone, was fine throughout. I even got a second interview. However, I woke this morning at 7am in anxiety and am seeing if I can reschedule it.

Essentially, this is one big test of exposure therapy. Reaching outside my comfort zone and going out into the world to use my skills. Its scary and exhausting. But it can also be validating and exhilarating too.

Today I feel a bit of an exhausted, worried mess. However, I refuse to let my panic disorder beat me. Next week, I have some positive things happening too re work.

For anyone else going through this- you aren’t alone. I take medication on time, I have had years of therapy and I still have panic attacks at times and struggle with the debilitating anxiety. I am searching for a new form of therapy (maybe EMDR- rapid eye movement) as I am concerned that my disorder mimics some PTSD symptoms, although that will need to be determined by a psychiatrist . I went through a lot in 2014 when in hospital and just before in a manic state and when I came home after and got back to work.  I wonder if this is what is behind the panic.

This is an honest assessment of whats going on. Despite the anxiety attacks, I have been able to see some friends. I am also still writing my book – deadline fast approaching.

Thank you to all my online twitter ‘cheerleader’ friends who sent me so many messages of love and support, of cute animals and inspiring quotes. You helped give me the strength to go to my interview and be ok. And to my friends and family in ‘real life’ too.  

If you are also struggling, keep fighting. I am always here for you to talk too.

Love,

Eleanor x

 

The Mental Health Benefits of Yoga: Guest post by Manmohan Singh

~ Eleanor Segall ~ 2 Comments

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(image: https://www.gaia.com/series/yoga-every-day)

Mental illness is like any other illness in the body. With Yoga, it can be treated and helped to heal. Yoga encourages mental fitness and healing of the mind.

Living in a modernised world, many of us still have conformist ideologies. Mental illness  is misinterpreted. It is often a deep-rooted issue, which, if not helped, can become life-threatening. Day-to-day stresses and heartbreak can lead to depression and other mental illness. If the condition becomes severe, it can lead to self-destructive tendencies, including self harm.

There are many ways (meditation, therapies, etc.) to prevent and help mental illness, with yoga being one of the most natural and safe options. According to many studies, it is confirmed that Yoga has the ability to relieve stress and anxiety and reduce mild depression and other mental illnesses.

So, let’s see the amazing mental health benefits of Yoga:

 

Calms The Nervous System

Yoga has the power to calm the nervous system and reduce anxiety levels. It makes you enter into a more relaxed state, and gradually, you move from flight or fight-to rest and digest mode (or move from the sympathetic nervous system to parasympathetic nervous system). Yoga reduces stress, anxiety, depression, treats insomnia, and other kinds of health issues.

Makes You Self-Aware

Yoga practice helps to ignite the sense of Self. Through yoga, you know yourself better and form a deeper connection from within. Yoga helps build self-trust, increases self-awareness that helps in making healthier choices- like eating healthier, living the right lifestyle. You learn to accept yourself, develop stronger willpower, bring your consciousness back to the present, feel more confident, and gradually realise your self-worth.

Helps Mend  Relationships

Emotions and feelings contribute a lot towards ones mental health. A traumatising incident, heartbreak, death of loved ones, and many other day-to-day relationship struggles, can affect our mind and lead to mental illness.

Yoga ignites awareness and not only helps us improve our relationship with the Self but with others as well. When you form a positive relationship with the Self, you tend to deal with others in the same manner. A healthy relationship helps to maintain the overall mental well-being as well.

Reduces Inflammation Related To Genes

According to a study, it is proven that 15 minutes of yoga practice or relaxation techniques switches off the genes that are responsive to stress and inflammation. With the modern world, stress is something that is often found. This stress leads to various mental health conditions. Our body is designed in a manner that it has the ability to reduce stress and this mechanism is called the ‘relaxation response’. With yoga relaxation techniques, you can easily trigger the stress reduction ability.

Yoga practice is the best way to fire your body’s built-in mechanism that helps mental relaxation. 15-20 minutes of yoga practice triggers the biochemical changes in the brain cells and protects from stress and anxiety.

Yoga Boosts GABA Level

Our brain is filled with receptors and GABA or GABA receptors or gamma-aminobutyric acid is linked with anxiety and mood disorders. When the brain drops the GABA activity, the mood of a person becomes lower and they start feeling more anxious.  

With the help of yoga practice, you can boost the GABA level. Practice yoga for an hour daily to get positive results.

Reduces The Effect Of Traumatic Incidents

Post Traumatic Stress Disorder or PTSD is a serious issue that people face after going through a traumatising or negative situation, shocking or terrifying experiences. People in this condition frequently experience flashbacks and nightmares of the situation they have had come across. With yoga, a person can help himself come out from the situation and help the mind.

Improves Concentration And Boosts Memory

Sometimes, our brain finds it difficult to do or concentrate on the day-to-day tasks. Yoga practice has proven effective in boosting memory and improving concentration and also clears the mind and calms the senses.

Prevents Mental Health Disorders At Every Age

A mental health condition can occur at any age depending on the situation you are in or what you’re going through. According to a study, people of age group 18-35 are at high risk of mental illness and have periods of severe stress.

These issues can also occur during adolescence, due to various reasons, including genetics but also envrionmental- family disputes, fights, peer pressure, body shaming, academics etc. Teenagers also go through many physical, mental and emotional changes.

Yoga practice helps elevate the mood, reduce stress and anxiety, prevent depression, control anger, and ignites mindfulness.

People as they get older can also face these mental health issues due to loneliness, change of the environment, alcohol abuse, dementia, loss of loved one, long-term illness, physical disability, poor diet, etc., Yoga can be beneficial to health.

Yoga Asanas To Practice For Mental Health- Balasana, Viparita Karani Asana, Uttanasana, Adho Mukha Svanasana, Setu Bandha Sarvangasana, Bhujangasana, and Shavasana. Also practice Pranayama like: Kapalbhati, Anulom Vilom and Bhramari.

It is rightly said that a healthy mind breeds a healthy body, and vice-versa. It is important to have good, positive mental health for complete fitness and healthy, happy living.

Practising yoga promotes better health, try it today!

 

 

Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.

Website: https://www.rishikulyogshala.org/

#MyDepressionMeans: How my hashtag inspired others fighting depression : Jewish News Article extract by our founder Eleanor Segall

~ Eleanor Segall ~ 2 Comments

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On 17 December, I was sitting at home thinking about my depression. I have bipolar disorder, which is well controlled on medication; however, often in the winter I am prone to depression, partly owing to the lack of light. This means things start to feel hopeless and I have less energy. Symptoms of depression affect everyone differently. I had started feeling low and my job is not the most social, so I felt a little isolated.

I’ve been active on Twitter for a while, posting about mental health, bipolar, anxiety and sharing my story with the world via Metro and other newspapers, to battle the stigma. I had a brainwave – why not start a hashtag that can help others share their own experiences of depression? There had to be lots of us out there, feeling the same way and feeling like they needed to talk.

Seeing as waiting list times for therapy are growing longer and longer, I decided to see if others wanted to share what their depression means to them. So, the hashtag #MyDepressionMeans was born.

I shared this message:

‘I’ve been struggling with depression lately but I know how supportive the twitter community is. Thought we could use the hashtag #MyDepressionMeans and share experiences to help everyone feel less alone. #MyDepressionMeans I get up later than normal and feel hopeless. Please Retweet’

To drum up support for the hashtag, I messaged my fellow mental health campaigners and charities to see if they would get behind it.

Amazingly, charities Rethink Mental Illness, the Mental Health Foundation, the Shaw Mind Foundation and mental health publisher Trigger Publishing all got behind it and retweeted to their thousands of followers asking people to share their own experiences.

People from all over the world began sharing their symptoms of depression and what it meant for them. I am amazed that my tweet has been liked nearly 400 times and retweeted over 150 times, with around 450 responses of people sharing about their mental health.

It was important to me that when sharing this, it was done in a safe space. You can never predict if Twitter trolls will hijack the thread, but amazingly there was so much love, support and understanding.

There was an outpouring of hundreds of people, most whom I had never met, sharing about their illness, some of whom had never done so before.

What touched me the most was a video recorded by a woman who was sharing about her depression for the first time – and who was empowered to keep on sharing, owing to the phenomenal response.

By creating the hashtag, I had something people could share. This is down to the incredible mental health community and unique online support network.

 

Read the rest at: https://blogs.timesofisrael.com/mydepressionmeans-how-my-hashtag-inspired-others-fighting-depression/

Winter blues, Depression and Social anxiety by Eleanor

~ Eleanor Segall ~ 6 Comments

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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

How Meditation can improve our Mental health and wellbeing: Guest post by Jennifer Bennet

~ Eleanor Segall ~ 3 Comments

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(image: Erriko Boccia at Unsplash )

Ahead of tomorrows World Mental Health Day, we are publishing articles focusing on our mental health.

Meditation has long been a tool used in mental health counselling and it is one that has been proven to be highly effective with coping with stress and anxiety as well as depression and other mental health issues. Medication is often a vital treatment for mental health issues, but meditation is also an ideal practice to integrate into a daily routine to help as well and the benefits of meditation are outstanding.

A great deal of our lives in general are spent lost in our thoughts and dealing with our personal feelings. Why not use that time for meditation instead of dwelling on negative thoughts and behaviours?

Besides the fact that taking time for meditation opens your mind to a little peace and quiet, there are so many benefits of meditating that can help mental health issues. Here are five of the best reasons to start meditating today so you can have a happier mind to help with mental health issues.

 

  1. Meditation helps clear your mind so that you can sleep better at night. A well-rested mind is better equipped to handle the stresses of life and keep a good reign on emotions during the waking hours.
  2. Meditation helps manage unhealthy behaviors by helping a person focus on viable solutions to problems. When we focus on just one issue and take time to carefully think about it in a positive way, it is easier to find a solution than it would be to randomly try numerous things to no avail. Mindful meditation allows a person to take time to delve deeply into a situation while focusing on how to resolve an issue wisely.
  3. The production of the hormone cortisol, which is known to weaken the immune system in the body, can be slowed down through meditation. When you have a better immune system, it’s easier to feel less stressed and be able to enjoy life better.
  4. Sitting down to meditate at least once every day can lead to having a better grasp on emotions. When you focus on objective ways to solve problems and face things in life, it is easier to control anger, depression and other emotions.
  5. Meditation helps keep your mind in the present instead of revolving to the past where you may have faced a bad relationship or other hardships. When you let go of the negative things that have a grasp onto your thought process, it is easier to move forward and face life with a renewed sense of self. This can have a profound impact on every aspect of your life including work, relationships and home.

 

How to Meditate

Some people believe that you must have scented candles, incense and soft music to meditate and while those things can certainly help ease your mind to help you find a peaceful calm, they are not at all required to find your way to inner peace and meditation. Here are some simple steps provided by the Taylor Benefits Insurance blog that you can follow to begin your journey into meditation and a firmer grasp on your own mental health and well-being.

 

Set a time

Let’s face it, when we don’t set an alarm to wake up in the morning it’s easy to oversleep and miss out on work and other important things in life. The same goes for meditation. This is an important step to take and once you decide to start meditating, it’s a good idea to try to set a time to do so each day. If you need to set a physical alarm, then get that alarm set and plan to sit down to meditate for at least 10 minutes each day. Consistency is key when you are meditating and it’s a good idea to make time for it every day. This will help keep your mind focused, so you can find your inner peace and start focusing on your problem-solving skills to lower your stress and find a little happiness that you may have forgotten about.

 

Breathe

When you meditate, take time to breathe deeply. From a siting position, sit straight and tall and breathe slowly but deeply. Be sure to wear clothing that won’t restrict breathing, so you can breathe freely during your meditation time.

 

Comfort is Key

No matter where you choose to meditate, try to make it as comfortable as possible. Whether you have a little space in your bedroom or even in the kitchen, pile up some comfy pillows or sit in your favorite chair and let yourself relax completely.

 

Choose Your Thoughts Wisely

Before you sit down to meditate, take time to choose one thing and only one thing to focus on during your meditation time. Meditation is not the time to let your mind wander in circles. When we can face one issue at a time and clear them from our mind, its easier to take steps to move forward with life with a sense of peace.

 

Pick Your Mantra and Focus

Now this is where you are going to take a slight step back and say, “What?” Something common to chant as a mantra is simply, “Om” which sounds like you are saying “Oooooooommmmmm” repeatedly. If that one does not work for you, then find a different mantra to chant during your meditation time. What you choose should help you feel relaxed.

While chanting your mantra, find a spot to fixate your eyes upon so you can focus clearly. This can be a candle if you have one, a spot on a wall or even a tiny flower placed across from you. The key is to stay focused throughout the meditation time.

While chanting your mantra, think positive thoughts such as visualising yourself winning a marathon (if you run), earning a promotion at work, completing a major assignment or whatever you feel you need to accomplish in your personal life.

Some people choose CD’s that have been prerecorded with slow, relaxing music on them. A great choice if you want to hear soft sounds would be a nature CD playing sounds of the forest or the ocean. Others prefer silence during meditation. Make some positive affirmation cards to place in your meditation area to help motivate you. These can include simple poetic phrases or even small sentences to help bring your inner peace. You could even listen to a prerecorded meditation CD or a YouTube video to help guide you throughout your meditation.

There is no set way to meditate and what works for one may not work for another. The most important thing is that you take time to meditate, get to know your true inner self and as you move forward you will soon find your way onto the healing path of inner peace and renewal as you learn more about yourself, your feelings and the strength of your own mind.  

 

Jennifer Bennet is a writer on wellbeing and an expert on meditation.

5 Ways to know your loved one may be secretly abusing drugs: Guest Post by Dr Nancy Irwin

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Addiction has many consequences, both on the addicted person and their loved ones. Something I see very often is that family members don’t understand how they did not recognize it sooner. They regret that their loved one got to such a dark place before they could see there was even a problem.

But the reality is that people abusing drugs learn very quickly how to lie and manipulate. Because they are regularly involved in illicit activities, they become pros at distorting reality. And it’s easiest to trick those they love, considering that they know their loved ones’ soft spots.

This is not a judgment on them. On the contrary, they are not liars by nature, and often they are trying to protect their families.

Around 10% of the US population abuses drugs, and it is therefore more important than ever to learn to spot drug abuse as early as possible. The good news is that even if the individual at risk is good at lying, there are warning signs that are fairly universal.

The following five things could be signs that a loved one is abusing drugs.

 

  1. Physical Factors

Perhaps the most obvious signs are physical. Individuals who are using increasing volumes of drugs show physical changes which may be hard to account for. Look out for the following:

  • Bloodshot eyes and/or dilated pupils
  • Changes in appetite
  • Changes in sleep patterns
  • Extreme weight loss or weight gain
  • Deteriorating physical appearance
  • Sudden decrease in hygiene
  • Unusual smells
  • Tremors or slurred speech

Of course, all of these changes can have many alternative sources. However, if an individual exhibits many of them at once, and they tie in with some of the other signs on this list, drug abuse may be the most plausible explanation.

 

  1. Problems at Work

People who have started abusing drugs tend to struggle at work or at school. Their attendance drops, they neglect responsibilities and make mistakes, and cause trouble with colleagues or peers. They may even do something so self-sabotaging that it leads to them losing their job or being expelled.

Once again, drug abuse need not be the first conclusion you jump to. There could be many reasons why an individual starts struggling with work or school, including mental illnesses such as anxiety and depression.

This is especially true with adolescents. Assuming they are using drug abuse without further evidence can decay trust between you, when they might be acting out because they are not coping for whatever reason.

When alternative possibilities are exhausted, or they exhibit other signs on this list, drug abuse may become the most reasonable conclusion.

 

  1. Sudden Financial Problems

Drug abuse becomes increasingly expensive as the person addicted becomes more and more dependent. Their tolerance grows and they start needing higher quantities of the substance on a more frequent basis. They end up spending more and more of their money on drugs, leaving them unable to finance other responsibilities.

These financial issues can be easier to spot with adolescents who are not earning money. They may start stealing money from you or get caught stealing from peers or from their school. In this case, it may be possible to track their theft directly to their drug abuse.

But you don’t always need as clear a sign as theft. If a loved one who is financially independent suddenly stops paying their debit orders, gets behind on loan payments, or starts asking you and other friends and family for loans, this is a sign that something is wrong. Look into why they suddenly cannot afford their way of life. If there is no legitimate explanation, and they are exhibiting one or more of the other signs, drug abuse may be the most logical conclusion.

 

  1. Behavioral Changes

Gradual behavioral changes are a sure sign that something is wrong. Of course, they do not necessarily point to drug abuse.

Sometimes, mental illness can be the source of the problem. Alternatively, they may have gone through a trauma or be in some sort of trouble.

However, if a loved one shows changes in personality, starts getting into fights, becomes secretive, and has extreme mood swings, drug abuse may well be the cause. Other behavioral warning signs include a loss of motivation, paranoia, as well as unexplained hours of euphoria followed immediately by a drop in mood.

They may begin to fracture relationships that have, until now, been strong.

 

  1. Lifestyle Changes

Drug abuse often becomes the centrepoint of the individual’s life. They need to spend time, money, and effort sourcing and taking their drug of choice. They therefore start spending time with friends who are also abusing drugs, hang out at places where illicit drug use is possible, and lose interest in hobbies and activities that were once important to them.

If a loved one starts displaying any of these warning signs, do not panic. Look at the possible reasons for these changes. In isolation, some of these changes are easily explained. Depending on your relationship with the individual, you may be able to discuss the causes with them.

Once you’ve started noticing any one of these signs, it becomes easier to spot the others. If you feel that drug abuse is a likely cause, speak to a professional immediately for advice on how to investigate further and help the person at risk.

 

drnancy

Dr. Nancy Irwin is co-author of “Breaking Through, Stories of Hope and Recovery” and a Primary Therapist at Seasons in Malibu World Class Addiction and Mental Health Treatment Center.