Category: Mental Health

Four Ways To Enhance The Quality Of Your Sleep And Mental Health

~ Eleanor Segall ~ Leave a comment

Pexels – CC0 Licence

There are plenty of things you can do that can improve your life, but if you haven’t got the basics in place, then it’s harder to make the most of all that life offers you. Let’s think about sleep. No one’s their best self when they’re running low on sleep. It makes all aspects of life more difficult, most notably our relationships — because after all, who isn’t irritable when they wish they could still be in bed? Lack of sleep can also worsen mental health conditions including anxiety and depression and being in a good sleep routine helps improve these.

You can’t always guarantee a full 6 – 8 hours of sleep, but you can increase the likelihood. In this post, we’ll look at some handy tips for consistently sleeping well. 

Get Serious About Your Sleep Routine

Taking an ad hoc approach to your sleep might work, but it’s not a very reliable method. A better approach is to get serious about having a proper sleep routine. Humans are creatures of habit, so the longer you do your sleep routine, the more effective it’ll be. You don’t need to do anything wild; simply going to bed/getting up at the same time each day is a good enough start.

Get Active During the Day

You’ll find it more difficult to fall asleep if you still have a lot of energy. You’ll wake up with an allotted amount of energy, and if you don’t use it, then well, your body’s not going to get the hint that it should go back to sleep. You don’t have to run a marathon every day to tire your body out, but you should be at least a little active. This is especially an issue for people who work from home, who are generally less active than people who travel to work. Keep moving and improve your sleep and health!

Use/Avoid The Right Products

Some products are good for sleep, and some will help to keep you awake. Coffee might be great in the morning when you want to be more alert, but if you have it too late in the day (say, after 3 pm), then you might find that you’re lying in bed while still completely wide awake.

Alcohol consumption can also impact the quality of sleep you get and worsens mental health. On the other hand, CBD oil (without the psychoactive part) and chamomile tea have both been shown to help relax the body and put it in a state ready for sleep. Lavender oil also really helps relax the body and mind. Sometimes, you just need a relaxing regime to aid sleep.

Creating a Calm Atmosphere

Some people can fall asleep anywhere. But that’s not the case for most people. It’s generally easy to fall asleep in a calm and relaxed atmosphere. So take a look at your bedroom: does it fit that description? If not, then look at making some changes.

Decluttering, changing the lighting, and making the space a tech-free zone (no phones in bed!) will all help to make it a sleep-friendly environment. You may also keep some books handy for when you can’t drift away and calming things by your bedside eg lavender spray.

Good sleep is vital for good mental health. These tips will help you to get better quality sleep.

This article was written by a freelance writer.

5 Ways To Make Your Home A Peaceful Environment by Lizzie Weakley

~ Eleanor Segall ~ 3 Comments

(image: free image)

Creating a peaceful home environment is essential for your mental and emotional well-being. Your home should be your sanctuary, a place where you can relax, unwind, and recharge. If you’re looking to transform your living space into a peaceful oasis, look no further. This blog post will explore five simple yet effective ways to make your home a more tranquil and harmonious place.

Declutter and Organise

One of the first steps in creating a peaceful home environment is decluttering and organising your space. Clutter can lead to feelings of overwhelm and stress, so take the time to go through each room and get rid of any unnecessary items. Invest in storage solutions such as bins, baskets, and shelves to keep things organised. By decluttering and organising your space, you’ll create a sense of calm and serenity in your home.

Bring Nature Indoors

Bringing elements of nature into your home can have a calming effect on the mind and body. Consider adding houseplants to your living space, such as peace lilies, snake plants, or succulents. Not only do plants improve air quality, but they also add a touch of greenery that can help reduce stress levels. You can also incorporate natural materials such as wood, stone, or bamboo into your decor to create a soothing atmosphere.

Create Cozy Spaces

Another way to make your home a peaceful environment is by creating cozy spaces where you can relax and unwind. Invest in comfortable furniture such as plush sofas or armchairs, soft throw blankets, and fluffy pillows. Create reading nooks or meditation corners where you can escape from the hustle and bustle of daily life. By designing cozy spaces in your home, you’ll encourage relaxation and tranquility.

Take Care of Any Necessary Repairs

It’s hard to feel at peace in a home that has broken appliances or leaky faucets. Take care of any necessary repairs around your house to maintain a harmonious environment. Fixing squeaky doors, repairing cracked tiles, drain cleaning, or replacing faulty lighting fixtures can make a big difference in how you feel about your living space. By addressing these issues promptly, you’ll create a sense of order and serenity in your home.

Establish Daily Rituals

Finally, establish daily rituals that promote peace and relaxation in your home. Whether it’s enjoying a cup of tea in the morning, practicing yoga before bed, or taking evening walks around the neighborhood with your family, incorporating rituals into your daily routine can help create harmony in your living space. Set aside time each day for self-care activities that nourish the soul and bring joy into your life.

Creating a peaceful home environment is essential for your overall well-being. By decluttering and organising your space, bringing nature indoors, creating cozy spaces for relaxation, taking care of necessary repairs around the house, and establishing daily rituals that promote peace and tranquility—you can transform your living spaces into sanctuaries where you can truly thrive. Remember that small changes can make a big impact when it comes to creating a peaceful atmosphere at home—so start implementing these tips today!

Lizzie Weakley is a freelance writer.

Thriving Through Time: Prioritising Mental Health for Life’s Journey by Millie Fuller

~ Eleanor Segall ~ 2 Comments

(image: Unsplash: Denys Nevozhai)

Mental health is finally getting recognition in society. The NHS in the UK has appointed their first medical director for mental health and neurodiversity. Our wellbeing should come first during all stages of life. 

Mental Health at Any Age

Poor mental health doesn’t discriminate, and it can affect anyone at any age. It impacts how we cope and how we relate to other people.  

The Signs of Mental Health Issues

Note anything that might be a sign of poor mental health. 

This can look different depending on age. 

Some common signs include:

  • Mood changes
  • Pulling away from social activities
  • Changes in sleep habits
  • Unexplained aches and pains
  • Suicidal ideation/ self harm
  • Unexpected anger or always tearful
  • Change in eating habits

Carers should also look out for any of these signs early on. The faster these are acted on, the sooner the quality of life can improve. 

The Role of Social Connection

As humans, we thrive around others. Our loved ones and our community give us both emotional support and a sense of belonging. 

To expand connections, look at joining a club or doing some volunteering. These interactions can ease loneliness, which can be especially common in older adults. 

Coping with Life Transitions

As we age, we’ll go through many transitions in life, some positive, and some not. Things like retirement, the loss of a spouse or even moving house can be difficult to navigate. Triggering negative feelings.

Reach out to a trusted friend. But if things start to become unmanageable, seek the help of a professional, like a GP or psychiatrist.

(image: Lesley Juarez, Unsplash)

Trying Mindfulness and Meditation

Lots of people find these practices useful. It helps to connect us to our feelings without judgment. Being aware of our emotions is so important and connecting with our breath.

Start with breathing exercises or guided meditation. To reduce anxiety, mindfulness should be done regularly.

Maintaining Hobbies and Interests

Make time for your hobbies- whether its sport, art, writing, gaming, music or drama. Taking time to do things we enjoy gives a sense of achievement. In some cases, it also connects us with others.

The Role of Technology in Mental Health

Many apps offer mental health support, and some of them are even free. Social media is also a great tool for staying in touch with loved ones. 

Older adults might need some support for navigating new technology. Carers or loved ones might need to give them a helping hand.

Nutrition and Mental Health

When we’re not feeling great mentally, it’s easy to fall into bad eating patterns. But we need to make sure we’re getting the vitamins and minerals that keep our brains healthy.  Eating well is key at any age to support a healthy mind. 

Summary

As we go through life’s journey, we must focus on our mental health at every stage. Learning to test how we’re feeling and navigate changes will keep our brains healthy. If we start to notice a decline, there’s no shame in seeking the help of a professional. It can help us navigate through this tough period. 

Stay connected to others and build new connections through mutual interests. For carers there’s plenty of resources online for creating a plan to help your loved one’s mental health.

Millie Fuller is a freelance writer.

Fighting The Stigma of Addiction by Addressing 5 Common Misconceptions by Aaron Smith.

~ Eleanor Segall ~ 2 Comments

(image: Pixabay)

Addiction is so intricate and multifaceted that in the face of extensive scientific research, there are still myths and misconceptions about it that often get in the way of treatment. They cause stigma that keeps people from getting help for fear of being labelled as ‘bad’ or ‘weak’. But, to win the fight against addiction, we have to confront some common misconceptions to create an environment that empowers people and encourages them to get treatment for successful recovery. Here are some of the top misconceptions about addiction: 

5 Common Misconceptions About Addiction

(image: Pixabay)

Myth 1. Addiction is by choice: If a person is addicted to something, it’s because they chose to be, and it’s their fault. 

The truth is that no one chooses to become addicted—addiction is a brain disorder. The American Society of Addiction Medicine describes it as a treatable chronic disease that is a result of the interactions between the brain circuits, upbringing, trauma, environment, and genetics. Heavy and prolonged substance use interferes with the brain networks and increases the likelihood of becoming addicted. 

Nevertheless, a choice can influence the recovery journey. The person may choose to seek help dealing with addiction through addiction therapy, exercises, symptoms treatment, and other lifestyle decisions. 

Myth 2. It just takes willpower to stop: Addiction results from a lack of willpower, if the person wanted to stop using badly enough, they would. 

Sadly, a person cannot ‘will away’ their addiction, and it does not result from a lack of willpower or self-discipline. Drugs, alcohol, and other substances produce profound brain changes that alter the natural reward system. 

Typically, mental rewards come only after exerting effort, and this takes a while. But, the addictive behavior shortcuts this process and gives the brain pleasure early on. When the brain is used to early results, the person’s self-control and capacity to make good decisions is eroded and replaced with the impulse to engage in rewarding behavior. 

The substance-induced impulses are not like the usual urges to eat or drink. They are overwhelming and compulsive impulses whose resolution is only engaging the addiction. It’s the reason why addiction appears irrational in that a person will keep using it even when things are falling apart around them. 

Myth 3. Tough love compels people with addiction to stop: If you are harsh with the individual, they will understand the seriousness of the issue and feel the need to change. 

With addiction, ‘tough love’ is not the answer. Being harsh, insensitive, or indifferent may cause the person to feel unworthy, demoralised, and rejected. It typically produces the opposite results of what was intended. 

The better way to address addiction is to take a kind and compassionate approach. The reality is that the majority of people with an addiction are usually contending with other struggles and use addiction to compensate. For example, many people with an addiction struggle with feelings of rejection, and pushing them away with ‘tough love’ only aggravates the underlying problem. However, love, kindness, and support can pull the person closer, address the underlying problem, and start them off on the addiction recovery journey. 

Myth 4. Addiction does not really go away: An addict will never be truly free. Once an addict, always an addict. 

Addiction is a complex condition, and recovering from it takes time. It can indeed be a chronic condition, but even then, the individual can still recover. Addiction is not a life sentence, and there is always hope to get back on a healthy path and live a fulfilling life. 

Regardless, it’s normal to have some recovery setbacks. Although it doesn’t happen with everybody, relapsing and returning to substance use after abstaining for some time is normal. But this is not a sign of failure. Instead, it’s an opportunity to discover what is not working in addiction therapy and to restrategize the treatment. Every person is unique, and the relapse provides a chance to understand the unique factors that drove the individual to relapse and helps with formulating strategies to prevent another relapse in the future. 

Anyone can break free from the cycle of addiction permanently. It just takes a combination of recovery therapy, support from family and friends, and personal growth to give them a renewed purpose to live. 

(image: Markus Spiske, Unsplash)

Myth 5. You must abstain to recover: The only way to recover is to keep off the substance completely.

The truth is that recovery means different things to different people. Abstinence is only one form of recovery and not the final destination for all people. Moderating use so that substance reliance no longer interferes with a person’s productivity or relationships is also recovery. Some people are only looking to reduce substance use, while others are only looking to use a less harmful substance. From there, these people watch their consumption or wean themselves off, even without treatment. 

So, instead of insisting on abstinence or giving a timeline for a complete cessation of use, understand that recovery from addiction is a journey that some reach pretty quickly while others take small steps and a long time to get to the same destination. 

Addiction Recovery Can Be Made Easier 

Addiction is difficult to resolve, and it doesn’t help that there are many myths and misconceptions surrounding it that further complicate the recovery. But, through education and awareness on addiction and recovery, and showing love, support, and empathy towards the individuals, society can make the recovery journey easier. 

Addiction therapy is a particularly useful recovery tool because it sets the individual in an environment where the people and the programs support recovery. Sign up for therapy and start your path to recovery today!

Aaron Smith is a freelance writer.

What Eye Tests Can Reveal About Your Mental Health  by Addy Reeds.

~ Eleanor Segall ~ 2 Comments

(image: Unsplash)

Eye health goes beyond just vision acuity; it can also offer a window into one’s mental and overall health. Recent studies have shown that comprehensive eye exams can uncover early signs of mental health conditions. In this post, we’ll discuss how certain eye tests can be indicative of broader health issues, shedding light on the intricate connection between eye and mental health.  

Visual Field Test and Anxiety Disorders 

A visual field test measures the entire scope of vision, including peripheral vision. Individuals with anxiety disorders may exhibit an unusually narrow visual field. This constriction is often linked to heightened alertness to threats, a common characteristic of anxiety disorders. By identifying these patterns, eye care professionals can recommend further psychological evaluation. 

Retinal Screening and Depression 

Retinal screening involves the examination of the back of the eye, including blood vessels. Changes in retinal blood flow and the thickness of retinal layers might correlate with depression. The retina is an extension of the brain, and its health could reflect the state of brain health. These findings at optometry clinics can prompt referrals for mental health assessments. 

Pupil Response Tests and Schizophrenia 

Pupil response tests evaluate how pupils adjust to light and darkness. Abnormalities in pupil reactions can be indicative of schizophrenia. Specifically, individuals with this condition may show an exaggerated pupil dilation when focusing on certain tasks. These variances in pupil response offer critical clues for early detection and management of schizophrenia. 

Eye Movement Tests and ADHD 

Tests that assess the rapidity and accuracy of eye movements can offer insights into Attention Deficit Hyperactivity Disorder (ADHD). People with ADHD tend to have difficulty maintaining steady visual focus, leading to rapid eye movements. This characteristic can help differentiate ADHD from other attention disorders, guiding appropriate treatment and support. 

Color Vision Tests and Cognitive Health 

Color vision tests do not just assess the ability to distinguish colors; they can also reveal cognitive health aspects. Certain neurological conditions, including dementia and Alzheimer’s disease, can impair color vision. Early detection of these changes in color perception can lead to timely cognitive assessments and interventions. 

Contrast Sensitivity Test and Anxiety Levels 

Interesting research has revealed a correlation between reduced contrast sensitivity and higher levels of anxiety. This might be due to the way anxiety can affect neural pathways related to vision processing. Identifying a decrease in contrast sensitivity could, therefore, suggest the need for a mental health check-up, underlining the complex interplay between visual function and mental well-being. 

Optical Coherence Tomography (OCT) and Bipolar Disorder 

Optical Coherence Tomography (OCT) is a non-invasive imaging test that provides detailed images of the retina’s various layers. Recent studies suggest that individuals with bipolar disorder may have certain retinal nerve fiber layer abnormalities detectable through OCT. These abnormalities in the eye’s structure could reflect alterations in neural pathways associated with bipolar disorder.  

Eye tests provide valuable insights not only into one’s vision but also into overall mental health. The connection between the two underscores the importance of regular psychological assessments as well as consultations from optometry clinics like Calvert Ophthalmology Center. Surprisingly, eye exams can reveal early signs of mental health conditions, which can offer an opportunity for early intervention and support.  

How To Think About Crafting A Personal Development Plan for Self-Improvement.

~ Eleanor Segall ~ Leave a comment

(image: Karolina Grabowska, Pexels)

So, you’ve decided to take the reins and guide yourself toward personal growth? That’s great news! Crafting a personal development plan isn’t just about lofty goals; it’s about mapping out your journey to becoming the best version of yourself. Think of it as creating a personalised roadmap that highlights both the routes and the scenic stops along the way.


Understand Your Current Situation

First things first: where are you at right now? Take a good, hard look at what you’ve accomplished and where you might be spinning your wheels. It’s all about self-awareness. Do you feel like you’re killing it in some areas but maybe lagging a bit in others? This step is your foundation—it’s all about knowing your strengths and poking at your weak points a bit. Remember, honest self-evaluation is the first step to genuine growth.

Define Clear, Relevant Goals

Now, let’s talk about your goals. And not just any goals—SMART ones. Specific, Measurable, Attainable, Relevant, Time-bound. That’s the secret sauce. Whether it’s climbing up the career ladder, enhancing your health, or just learning how to whip up a good meal, knowing exactly what you want to achieve gives you a clear target to hit. Setting these goals will also infuse your daily routine with purpose and direction.

Identify The Skills You Need

Got your goals? Great! Next up: figuring out what skills you’ll need to bag these goals. If you’re aiming for a promotion, maybe you need some extra leadership flair or tech skills. If it’s about health, understanding nutrition or workout plans might be your focus. List what you need to learn, then plan how you’re going to learn it. This planning should also include identifying any potential barriers to your learning and thinking about ways to overcome them.

Allocate Resources And Time

Resources—time, money, tools—it’s what you’ll need to get where you want to go. Planning is key here. Maybe carve out a few hours each week for studying, or set aside some cash for courses or books. Knowing what you have and what you need to get is crucial. Also, consider the less tangible resources like emotional support or professional networks.

Action Plan

Time to break those big dreams down into smaller, bite-sized tasks. Add some deadlines to keep you motivated. If you’re learning a new language, maybe you’re practising daily, chatting with a native speaker weekly, and subscribing to a language app. Each small step should align with your larger goals, creating a path forward. Consider using tools like digital planners or apps that can help you manage these tasks and keep you on track. R

Remember, the key here is consistency; by chipping away at your goals day by day, you’ll build momentum and see tangible progress. Plus, scheduling regular check-ins with yourself to assess the week’s successes and setbacks can keep you honest and adaptable.

Monitor Your Progress

Keeping an eye on how you’re doing is essential. It’s like giving yourself a mini-report card. Are you smashing those targets? Great! Falling a bit short? Time to tweak your plan. This step keeps you motivated and on track. Regular reviews can also help you understand if your goals still resonate with your aspirations or need adjustment.

Be Flexible And Adjust

Here’s the thing: life happens. Your goals and methods might need a quick shuffle as you face new challenges or opportunities. Stay flexible and keep your plan fresh. Flexibility can also help reduce the stress of unexpected changes and keep you resilient against discouragement.

Seek Feedback

Don’t shy away from feedback. Whether it’s from friends, family, or a mentor, a fresh pair of eyes can offer new insights and help you stay the course. Use that constructive criticism—it’s gold! Plus, engaging regularly with your feedback sources can build stronger relationships and open up more support networks.

Incorporate Wellness And Recovery

Taking care of your overall well-being is non-negotiable. If life’s stressors are piling up, it’s vital to incorporate strategies to manage them. Organisations like AUK can be a tremendous help if you’re struggling with addictions or related stress. Remember, a healthy you is a more productive you. Incorporating mindfulness practices into your daily routine can also play a significant role in maintaining your mental health.

Reflect And Celebrate

Take a moment to pat yourself on the back. Celebrate every win, no matter how small. It’s not just about cheering yourself on; it’s about reinforcing the habits that got you there. Celebrating your progress not only boosts morale but also helps anchor your achievements in your mind, reinforcing the behaviours that got you there. Create a ritual around your celebrations—maybe it’s a monthly ’victory dinner’, or writing down accomplishments in a journal. This can help turn reflection into a habit, which not only boosts your self-esteem but also enhances your motivation to continue striving towards your goals. Such moments of reflection allow you to see how far you’ve come, which is essential when the road ahead seems daunting.

Harness The Power Of Visualisation

Imagine yourself succeeding. Really, picture it! This isn’t just feel-good fluff; it’s a powerhouse technique to keep your eyes on the prize. And why not throw together a vision board? It’s a fun, visual reminder of where you’re headed. Using visualisation regularly can effectively bridge the gap between your current state and your goals, making them feel more attainable.

Establish A Support System

It’s easier to climb mountains with a little help. Build a network of cheerleaders who believe in your journey. They can offer a shoulder to lean on, an ear for your plans, or even a nudge when you need it. This support network can become your go-to resource during challenging times or when you need a bit of inspiration.

Stay Curious And Keep Learning

And finally, never stop learning. As you grow, so will your interests and goals. There’s a whole world out there filled with books, courses, and people to learn from. Keep that curiosity alive, and you’ll never stop growing. Staying engaged with new ideas and continuous learning can also prevent stagnation and keep your mind sharp.

A personal development plan isn’t just a checklist; it’s a living, breathing blueprint for your growth. With the right planning, a bit of flexibility, and a whole lot of gumption, you’re well on your way to becoming your best self. Keep pushing, keep learning, and most importantly, keep enjoying the journey!

This article was written by a freelance writer

I am doing the One Million Step Challenge (500,000 steps) for Diabetes UK!

~ Eleanor Segall ~ Leave a comment

This is scary but here goes! This summer, I’m stepping up for Diabetes UK in their Step Challenge (I will be aiming to do 500,000 steps between my birthday 1st July and September).🤣🥰

I am doing this challenge to not only support the 5 million people in the UK who live with diabetes (including my dad Mike) but also to get fit, healthy and lose weight after being diagnosed with polycystic ovarian syndrome (pcos) last year. With pcos there is a future risk for diabetes as well as fertility challenges- I’m not diabetic currently and want to get healthier.

Those who know me well know this is a big deal for me as I am not a gym goer! I will be aiming to do 5000 steps a day starting on my 36th birthday 1st July- through to 30th September to total 500,000 steps which is one of the challenges.

Please sponsor me if you can afford to fund life saving treatments/research into diabetes and get me off the couch so I am healthier too!

Click sponsor me in previous sentence to donate or learn more!

Thank you; Eleanor xx

🦋🌻

Your Environment Matters: Setting the Stage for Drug Detox Success this Mental Health Awareness Week by Maya

~ Eleanor Segall ~ 1 Comment

(image: Unsplash: Ron Smith)

When you’re struggilng with substance abuse and considering detox, chances are you have a clouded view of what this looks like. Images of withdrawal symptoms, sterile hospital beds, and indifferent staff often cause people to fear going into a rehab center. But drug detox doesn’t have to be this way.

Facilities across the USA (and in the UK) like Utah drug detox centers, can provide a safe, supportive, and structured environment to help you navigate this challenging phase. These centres offer the resources and expertise necessary to manage detox. They can help set you up for long-term success.

What are the key aspects of a positive detox environment, and how do they contribute to a successful recovery journey? We’ll discuss those answers here.

Building a Foundation

Research shows that up to 90% of people who relapse after drug detox do so within the first year. Don’t let this number discourage you, though! It can feel daunting, but it also highlights the importance of setting yourself up for success from the very beginning.

Creating a positive environment during detox will improve your chances of long-term recovery. You need a calming, supportive space. Whether you choose your own home, a friend or family member’s place, or a detox program, make sure it’s comfortable and includes healthy, appealing meals that nourish your body. As you heal and cope with withdrawal symptoms, you’ll need proper nutrition.

Surround yourself with a supportive network of people as well. Those who understand your journey and believe in your recovery will be a crucial source of strength.

Address Detox Concerns

Detoxification is often seen as a difficult, uncomfortable experience, and with good reason. Many people entering detox worry about withdrawal symptoms. These effects can range from anxiety and fatigue to nausea, pain, and muscle aches.

But withdrawal symptoms aren’t the only concern. People might also worry about privacy, safety, and the cost of detox. Quality detox programs focus on patient privacy and confidentiality with trained medical professionals to provide a safe, supportive environment.

These types of detox programs can come with a hefty price tag, but many facilities have flexible payment options or work with insurance. Treatment is still within reach for those struggling financially.

Environment

Imagine stepping into a detox program, not with a sense of dread, but with a feeling of comfort. Instead of glaring lights and cold metal, you’re greeted by a warm, home-like environment. Attentive and professional staff are there to support you, easing the anxieties often associated with detox. This welcoming atmosphere can foster a crucial element of recovery: trust.

Trust in your caregivers is essential. When a detox program feels clinical and impersonal, it can create a sense of detachment. You might feel like just another patient to be processed. But a comfortable and inviting space can make a big difference.

This environment allows you to feel safe, valued, and more receptive to the personalised care and guidance offered by your treatment team. The sense of trust empowers you to fully engage in the detox and recovery process, setting you up for a stronger foundation on your journey to a healthier life.

Take the First Step

Detox is a crucial first step on the path to recovery. By prioritizing a safe, supportive, and comfortable environment, you can significantly increase your chances of long-term success.

Remember, you don’t have to face this alone. Reach out to a qualified professional or treatment center today to begin your journey to a healthier and happier life. Many resources are available to support you, and there is no shame in seeking help. Take that first step today — your future self will thank you for it.

We’re a Top 10 UK Mental Health Blog by Vuelio for Mental Health Awareness Week 2024!

~ Eleanor Segall ~ Leave a comment

(image: Vuelio).

I am absolutely delighted to share that Vuelio has listed Be Ur Own Light as a Top 10 UK Mental health blog! For the 6th year running! I am so grateful as we work hard year-round on the blog. Thank you to all our amazing collaborators too. These lists recognise influential blogs in their sectors.

You can see Vuelio’s Top 10 Mental health blog list here this Mental health awareness week: https://www.vuelio.com/uk/social-media-index/mental-health-blogs-uk-top-10/

We are number 7! (last year number 5, but getting on this list is a huge achievement and for 6 years in a row… can’t believe it.)

Thanks Christina and all at Vuelio!

Looking forward to sharing more mental health blogs and battling stigma daily.

Eleanor x

Returning To Work After A Long Time Away And Work Mental Health

~ Eleanor Segall ~ Leave a comment

(image: Josh Duke: Unsplash)

While we might think that everyone is a buttoned-down professional, everyone has their own relationship to their work. But what about returning to work after a long time away? Maybe you’ve been on maternity leave, have suffered an illness, been struggling with mental health, or have been off work for a variety of reasons.

However, it’s true that settling back into the regular working cycle is often a form of mental health and self-care in itself. This is because work is hard, as is balancing a job around personal priorities. As such, it’s important to get out there, to make the right preparations and to believe you can do it. The secret is that you really can, even if you had to fight against your previous employer thanks to their lack of labor law compliance tracking.

With that in mind, let’s discuss how to brace yourself for a return to work, even after a long time away.

Plan Ahead For Your Transition

Your employer likely knows that you have a period of unemployment in the past, and may have asked you about it. If you were candid about it and still gained the job, your employer will likely understand. For the first couple of weeks, you might ask to do staggered days or part-time shifts, then slowly move into full-time. It can’t hurt to ask.

Alternatively, you might integrate a full month of regular 9-5 work to onboard, and then consider remote working from that point on. Planning ahead for your transition, making these requests, or asking for any appropriate support measures can be key. For example, perhaps you need to visit your physiotherapist once a week for mobility assistance. Laying this all out on the table is healthy, because you have nothing to be ashamed of, and reasonable provisions must be made for you (as they legally ought to be for anyone who experiences a personal condition or disability).

Refresh Your Skills & Knowledge

Even the most capable professional can feel rusty in their skills after a period away, as work isn’t like riding a bicycle, it takes a little adjustment period to feel your best. As such, you might ask to review certain work materials before you start, such as the company structure, role boundaries and parameters, and specific preparations to make.

In some cases, you may have the tools to play around with before you start. If you’re working in the content production section of a marketing department, you might focus on Premiere Pro revision or editing software understanding once more, checking out the new updates to see what has changed. This way, you arrive at the new place a little sharper and more practiced.

Get Into The Daily Schedule Beforehand

You may have a couple of weeks before you start work again, which is a great practice period for getting used to your new schedule. You might begin waking up early in the morning and going to bed early, to help your body clock adjust to the new normal. You could even take the commute a few times to make sure you relax into it, and don’t have to worry about being late for your first day. If taking the train during rush hour or figuring out the best route to drive, that can give you great peace of mind. If you are struggling with your mental health, definitely reach out for support.

Moreover, you might prepare your lunch the night before just to get into the habit, or purchase your train tickets set to be valid by a certain date. Getting into the swing of things allows you to avoid feeling tired out or a little shocked when you settle back into work. You don’t want to wake up for your first day tired, irritable, and hungry, but energised and ready to get started. If you have work anxiety, its OK speak to a trusted friend, family member or therapist and seek support.

Don’t Try & Reinvent The Wheel

Most people like to give a good impression as they turn up to a new job for the first time, but that doesn’t mean you have to become the employee of the year in the first week. Just take it easy, and follow the onboarding plan. That’s all you have to do to begin with. Sure, you might be involved in new meetings, but you don’t have to lay out a large vision or plan just yet. Sure, you might be an integral part of the team, but you don’t need to take everyone’s work on immediately. 

It takes time to adapt to a new workplace, and any manager worth their salt understands that. This is also a period to ask as many questions as possible, even if they seem silly on the surface. After all, if you don’t ask now, when will you? Moreover, if you’re a little rusty, don’t be afraid to admit that and slowly sharpen your skills. You don’t have to put every insecurity out there of course, but don’t feel like you have to be perfect, because that’s the quickest way to make a mistake.

Manage Stress & Anxiety Responsibly

It’s natural for people to feel a little stressed at work, and if you have anxious feelings, a new job is fertile ground for them to surface. But you can manage your anxiety with care. You might use supplements to help you (consult a doctor first), and this could include valerian root which is know to deal with mild stress, or ashwagandha, a herbal blend known to relax. Use what works for you and is approved by your doctor, and if advised against taking it or if they clash with any medications you take, make sure to stay well clear. Seeing a therapist can also be helpful.

Moreover, breathing exercises, good sleep schedules and hygiene, and the willingness to take each day at a time can help you feel more relaxed in no time. The first few weeks can be worrying, but sooner rather than later you may begin to feel at home.

With this advice, you’ll be certain to brace yourself even after a long absence preceding your return to work. 

This article was written by a freelance writer.