I was delighted to collaborate with JTeen mental health support helpline and service for Jewish teens and young adults aged 11-24, on a podcast talking about my journey with bipolar disorder and social anxiety. I did this to help others and encourage people to seek help, and show its OK to talk about mental illness.
You can watch the podcast here, please watch with care: Trigger warning: discusses suicidal ideation, psychosis, mania, being sectioned under the mental health act and depression. Suitable for 18+
I decided to do this podcast to fight stigma in the Jewish community in London and worldwide and educate people about bipolar, especially parents as it started for me at the age of 15.
Thank you to Yaakov, Tehilla and Michal for making this such a relaxed but important conversation.
Autumn (or if you’re in the USA, Fall) is one of my favourite seasons. Beautiful autumn leaves, the weather getting gently cooler, cosy hot chocolates and pumpkin spice, the autumn harvest of pumpkins, snuggling in blankets with a good book or TV show and for some- walks in nature with the orange and yellow trees and landscapes. However, did you know that the clocks going back and the change in light and dark, with nights drawing in, can affect your mental health? Studies have shown that when its darker, people are more prone to depression and anxiety and some (like myself at times) struggle with Seasonal Affective Disorder.
There are many ways to take care of yourself if you feel your mood dipping or you are becoming more anxious. If you feel it is affecting your daily functioning, please reach out for support from your doctor (and if you have one, a therapist or psychologist). Here I talk about a few tips to help support your mental health this Autumn.
Make sure you rest as well as play and work
Work can become all consuming, but if you prioritise rest this season too, your body will thank you. Autumn is all about slowing down, recovering, resting (and for animals (and some humans) hibernating). Yes you can work and play hard if you prefer, but make sure you find that balance to support your wellbeing. In our busy lives and for those who are parents or just struggling with their mental health, self care can slip. Practising good self care- eating well, resting, gentle exercise, can really help our minds.
2. Release Control- Give Stress Over
Gabby Bernstein, my favourite spiritual teacher, often says ‘Release control to find peace, surrender it to the Universe’. Surrendering means not obsessing about what we can’t control, but giving it over to a higher power or the universe. This can really help when we feel overwhelmed and stressed, to pray and meditate or simply write down how you are feeling and then ask the universe to take it from you. Journalling thoughts and feelings can help too.
3. Nature walks
Despite the cold, this Autumn, walking in nature can help get the blood pumping and our minds to reset. Sometimes going with a friend, spouse or family member can cheer you up- there is something about the colours of nature, the soft greens that is truly calming.
(image: Erika Mendes, Unsplash)
4. Make your home cosy
Whether its getting some new cushions or blankets, fairy lights or lamps, investing in cosy and light interiors for the darker seasons is a must! I like to use lamps when the nights draw in.
5. Get enough sleep (but not too much!)
During the Autumn/ Winter period, most of us naturally want to hibernate in the evenings. Sometimes this period can make depression and anxiety worse. I know with my bipolar that sometimes I feel lower or more anxious. Getting enough daylight and if you struggle with seasonal affective disorder, use an SAD lamp, which can help you to wake up gently in the mornings. Similarly, make sure you get enough sleep for you to keep your mental and physical health at its best. Depression can cause us to sleep longer hours and hide away- I find daytime distractions can help me not to sleep too much.
6. Take your medication as prescribed
If you struggle with mental health in winter and are prescribed antidepressants or other meds, do not suddenly stop them as this can cause a relapse in your mental health. Make sure you speak to your doctor first!
7. Treat yourself
Treat yourself to a hot chocolate (or pumpkin space drink) and a good book or TV show, wrapped in a cosy hoodie or blanket. You deserve it!
Wishing you all a wonderful and well Autumn/Fall season.
Mental health is an essential part of overall well-being, yet it is often overlooked until symptoms become overwhelming. Millions of people around the world live with mental health conditions that can affect their mood, thoughts, and behavior. These challenges can interfere with relationships, work, and daily routines, but the good news is that treatment options are more accessible and effective today than ever before.
When individuals understand their condition and seek the right support, they can build healthier coping strategies and regain control of their lives. Two common struggles people face are bipolar disorder and anxiety—both of which can be complicated further when substance use is involved. Exploring recovery options designed specifically for these conditions can open the door to long-term healing.
The Importance of Addressing Mental Health Early
Early recognition of mental health symptoms is critical. Too often, individuals dismiss mood swings, prolonged sadness, excessive worry, or fatigue as “just stress” or “a bad week.” However, these patterns can signal a deeper issue that requires professional support. Addressing mental health concerns at the onset not only improves outcomes but can also prevent the development of secondary challenges such as addiction, chronic stress, or physical health problems.
By taking proactive steps, individuals are more likely to develop resilience and maintain stability over time. Family members, friends, and colleagues also play an important role by offering encouragement and understanding instead of judgment or stigma.
Understanding Bipolar Disorder
Bipolar disorder is one of the most misunderstood mental health conditions. Characterized by extreme shifts in mood, energy, and activity levels, it goes far beyond the typical ups and downs that people experience in daily life. Those with bipolar disorder may experience manic or hypomanic episodes—periods of high energy, impulsivity, and elevated mood—followed by depressive episodes that bring sadness, hopelessness, or loss of interest in activities.
Because bipolar disorder exists on a spectrum, its symptoms vary greatly from person to person. This makes individualized care essential. Professional intervention, therapy, and medical management can significantly reduce the intensity and frequency of mood episodes, allowing individuals to lead fulfilling and balanced lives.
For those seeking guidance, comprehensiveBipolar Disorder Treatment programs provide structured support that combines psychotherapy, medication management, and lifestyle strategies to stabilize mood patterns. These programs focus on helping individuals better understand their triggers, strengthen coping mechanisms, and create long-term wellness plans.
The Overlap Between Mental Health and Substance Use
Mental health conditions often coexist with substance use disorders. This dual challenge, known as co-occurring disorders, can complicate both diagnosis and treatment. For example, individuals with bipolar disorder may use drugs or alcohol during manic episodes to maintain their energy or during depressive episodes to numb emotional pain. Similarly, those with anxiety might turn to substances as a form of temporary relief, leading to dependency over time.
The presence of co-occurring disorders makes it critical to find treatment centers that specialize in dual diagnosis. Traditional approaches that treat mental health and substance use separately may fail to address the underlying causes of each condition, resulting in relapse or incomplete recovery. Integrated treatment programs, on the other hand, provide a holistic approach that tackles both issues simultaneously, improving long-term outcomes.
Anxiety and Its Connection to Addiction
Anxiety disorders are among the most common mental health conditions worldwide. They can manifest as generalized anxiety, panic attacks, social anxiety, or phobias. For many, constant worry and fear interfere with work performance, social interactions, and even physical health.
When anxiety is left untreated, individuals often look for ways to escape their symptoms. Unfortunately, this can lead to reliance on alcohol, prescription medications, or illicit substances. While these may provide short-term relief, they create long-term consequences and increase the risk of developing addiction.
To break this cycle, specializedanxiety and addiction treatment programs are designed to address both issues together. These programs typically combine evidence-based therapies such as cognitive-behavioural therapy (CBT), mindfulness practices, and medical support to help individuals identify the root causes of their anxiety while also treating their substance use.
(image: Sydney Rae: Unsplash)
Building a Strong Support System
Professional treatment is only one piece of the recovery puzzle. Having a strong support network can make a tremendous difference in maintaining long-term wellness. Family therapy, peer support groups, and community-based programs help individuals stay accountable while fostering connections that reduce isolation.
Loved ones can also benefit from education and counseling, as understanding mental health conditions makes it easier to provide the right kind of support. Encouraging open conversations about mental health challenges helps break down stigma and creates an environment where healing is possible.
Healthy Lifestyle and Daily Habits
Lifestyle changes play a critical role in managing conditions like bipolar disorder and anxiety. Regular exercise, balanced nutrition, adequate sleep, and mindfulness practices can all reduce symptom severity. For example, yoga and meditation help regulate stress, while consistent sleep patterns can stabilize mood swings.
Journaling, creative activities, and spending time in nature are additional strategies that promote mental clarity and emotional balance. While these habits may not replace professional care, they work in tandem with treatment to strengthen resilience.
Long-Term Recovery and Hope
Recovery is not a one-time event—it’s an ongoing process that requires commitment, patience, and self-compassion. Relapses or setbacks may occur, but they don’t mean failure. Instead, they can serve as opportunities to re-evaluate strategies and adjust treatment plans.
The growing availability of specialized programs for conditions like bipolar disorder and anxiety shows that no one has to face these challenges alone. With proper care, individuals can achieve stability, rebuild relationships, and pursue meaningful goals.
Final Thoughts
Mental health conditions such as bipolar disorder and anxiety can feel overwhelming, especially when compounded by substance use. However, effective treatment and recovery programs provide hope and healing. By seeking out resources tailored to specific needs, individuals can find balance and create a foundation for lasting well-being. It is important to be lead by a psychiatrist about medication and treatment when someone also has substance abuse.
No matter how challenging the journey may seem, recovery is always possible. Support, understanding, and professional guidance are the keys to moving forward and embracing a healthier, more fulfilling future.
Recovery from addiction is a deeply personal and often challenging journey. Each individual faces unique struggles, yet a common thread binds everyone together—the need for healing that nurtures both the body and the mind. Traditional treatments like medical detox and counselling are essential, but recovery extends beyond them. To truly sustain sobriety, many people benefit from incorporating supportive practices that promote physical wellness, emotional balance, and meaningful social connections.
Holistic recovery approaches focus on treating the whole person rather than just the symptoms of substance use disorder. This means addressing the emotional, mental, physical, and even spiritual aspects of health. Within this framework, two practices stand out for their effectiveness and accessibility: yoga as a healing tool and group therapy as a platform for connection and accountability. Together, these methods create a powerful balance, helping individuals not only manage cravings and triggers but also build resilience and long-term stability.
Understanding the Need for Holistic Healing
Addiction impacts far more than just the body. While substances can cause direct harm to organs and brain function, the cycle of dependency often disrupts emotional health and weakens relationships. Recovery programs that focus exclusively on physical detoxification may overlook the importance of mental clarity, emotional regulation, and social support—elements that are equally important in building a healthy life.
Supportive recovery practices go hand in hand with evidence-based therapies to address these needs. By combining structured treatments with holistic methods, people in recovery gain tools to manage stress, regulate emotions, and connect with others who understand their struggles. This integration often leads to improved outcomes and a reduced risk of relapse.
Yoga as a Pathway to Recovery
One of the most effective practices in holistic recovery isyoga for addiction recovery. Yoga provides more than just physical exercise; it is a discipline that strengthens the body, calms the mind, and fosters inner awareness. For people in recovery, yoga offers a constructive way to process emotions, cope with stress, and rebuild confidence.The benefits of yoga extend into multiple dimensions of healing:
Physical strength and resilience: Addiction often leaves the body weakened. Yoga helps restore energy, balance, and flexibility, giving individuals a sense of vitality.
Mental clarity: Breathwork and meditation in yoga reduce anxiety and improve focus, making it easier to navigate triggers and cravings.
Emotional regulation: Yoga encourages mindfulness, helping individuals respond to stress rather than react impulsively.
Spiritual connection: For many, yoga fosters a sense of purpose and inner peace, providing a meaningful counterbalance to past struggles.
Practicing yoga in recovery also creates structure and routine, both of which are essential for maintaining sobriety. Whether practiced individually or in a group setting, yoga can become a safe space to reconnect with oneself and rediscover a healthier way of living.
(image: Unsplash: Helena Lopes)
The Role of Community in Recovery
While practices like yoga are powerful for personal healing, recovery is not meant to be a solitary process. Addiction thrives in isolation, and overcoming it requires connection, support, and accountability. This is where community-based approaches such as group therapy play a vital role.
Human beings are social by nature, and support networks are key to emotional resilience. In group settings, individuals can share their stories, listen to others, and gain reassurance that they are not alone in their struggles. This shared experience often reduces shame and fosters empathy, which are critical for long-term healing.
Group Therapy as a Cornerstone of Support
Group therapy for substance abuse provides a safe and structured environment where individuals can open up about their experiences. Guided by a trained therapist, group sessions encourage honesty, accountability, and peer support. Unlike individual therapy, which focuses on one person’s journey, group therapy highlights the power of collective healing. Key benefits of group therapy include:
Shared understanding: Listening to others with similar struggles helps normalize feelings and experiences.
Accountability: Members often motivate each other to stay on track and celebrate progress.
Skill-building: Sessions may teach coping strategies, communication skills, and relapse prevention tools.
Hope and inspiration: Seeing others succeed in recovery can inspire confidence and determination.
Group therapy also helps individuals rebuild social skills that may have eroded during addiction. By practicing healthy communication and learning to trust again, participants strengthen the foundations of meaningful relationships outside the therapy room.
Balancing Individual and Collective Healing
The combination of yoga and group therapy illustrates how both individual and collective healing practices can work hand in hand. Yoga allows individuals to reconnect with themselves, build strength, and find calm in the face of challenges. Group therapy provides the encouragement and accountability that comes from shared experiences. Together, these practices address both the internal and external dimensions of recovery.
For many, the integration of body-focused and community-based approaches creates a balanced recovery journey. It ensures that healing is not only about overcoming physical dependence but also about cultivating emotional stability and social connection.
The Long-Term Impact of Supportive Practices
Recovery is not a short-term process—it is a lifelong commitment. Supportive practices like yoga and group therapy provide tools that individuals can carry with them long after formal treatment has ended. These practices foster resilience, helping individuals manage stress, cope with setbacks, and continue growing on their path to wellness.
Some people incorporate yoga as part of their daily routine, using it as a grounding practice. Others rely on ongoing group sessions or peer support communities to maintain accountability. The beauty of supportive recovery practices is their adaptability—they can evolve with a person’s needs and provide consistent strength throughout life.
Creating a Sustainable Recovery Lifestyle
The journey to sobriety is about much more than simply avoiding substances. It is about creating a lifestyle that supports health, purpose, and connection. A sustainable recovery lifestyle often includes:
Regular physical activity, such as yoga or other mindful exercises.
Engagement in meaningful work, hobbies, or service.
Building strong, supportive relationships.
When individuals embrace both holistic and therapeutic practices, they are better equipped to live fulfilling lives beyond addiction.
Final Thoughts
Healing from addiction requires more than detoxification or medication—it requires a comprehensive approach that nurtures the mind, body, and spirit. Practices like yoga provide personal healing and inner balance, while group therapy fosters community, accountability, and shared growth. Together, they create a powerful foundation for lasting recovery.
By embracing supportive recovery practices, individuals not only overcome addiction but also rediscover the strength, resilience, and joy needed to build a healthier and more purposeful life.
A year or two ago, I recorded this webinar with Bipolar UK talking about our family story (mine and my Dads) with bipolar disorder, suicidal ideation, depression and both of us finding recovery.
Suicide is a terrible but common outcome of bipolar and acute mental health episodes. I also know what it is like to lose a loved one to suicide and mental illness and the pain that brings.
I share this webinar today to raise awareness, but also to encourage people to go to their GP/psychiatrist/ family/ spouse and talk, if safe, about what is going on for you.
Watch here, with care, trigger warning : discusses bipolar episodes, suicidal ideation
In this webinar, Bipolar UK CEO Simon Kitchen shares the findings of the Bipolar Commission on the critical link between bipolar and suicide. He is joined by Ashley Brice, an experienced crisis negotiator with the British police specialising in suicide prevention, and Eleanor Mandelstam, author and freelance writer who lives with bipolar. Together, they explore the risk factors, warning signs, and practical strategies to prevent suicide, offering crucial insight for anyone living with bipolar, supporting someone with bipolar, or wanting to better understand how bipolar impacts mental health and suicide risk.
More than one million people (including myself) are living with bipolar in the UK and, despite the summer meaning excitement and positivity for most, for many living with bipolar this is not always the case.
Common challenges in summer can impact people living with the condition- including high temperatures which can interfere with certain medications (including Lithium and anti psychotics or anti depressants), the longer daylight hours which can disrupt mood stability, and travelling which can sometimes trigger symptoms.
There are ways to manage seasonal challenges, and Bipolar UK is now sharing its top tips to help people navigate the summer months!
Top tips for navigating the next few summer months if you have bipolar from Bipolar UK:
Sleep
Maintaining a regular sleep routine is an important way to support mood stability. Lighter nights can make it more difficult to switch off and wind down; and early sunrises can cause disruptions to sleep. Blackout curtains or an eye mask might help.
Heat
Hot weather can affect both physical and mental wellbeing. Certain medications used to treat bipolar can make it harder for the body to regulate its own temperature, leading to overheating. Staying cool, drinking plenty of water and staying out of the sun during the hottest parts of the day can help reduce the risk of overheating and becoming dehydrated. Rest is important so communicate with friends and family about how you’re feeling and if you need to rearrange plans.
Travel
Be mindful when travelling to different time zones. Jetlag can have an impact on bipolar symptoms. Try to make time to sleep and rest whilst on the plane and when you arrive so you can acclimatise. Set a reminder on your phone of when you need to take your medication so you can stick to your schedule.
Sensitivity
Some bipolar medications can increase sensitivity to sunlight so protecting your skin with a high factor suncream when outside is important, as well as seeking shade when possible. Continue to take your medication as prescribed but do speak to your medical professional if you have any concerns.
Socialising
There are often more social activities during the summer, with people wanting to make the most of the better weather. If it all feels too much, learn to say “no” and preserve your energy. Pick and choose which activities you’d like to do, but don’t feel obliged to do them all.
Routine
Longer days can lead to changes in routine which can trigger shifts in mood. Some people with bipolar feel their mood can shift more easily into hypomania and mania during the summer months, whereas others notice their mood dips into depression. Noticing the signs early and speaking to your mental health team, family or other support network can ensure you get help when you need it and potentially avoid a relapse.
A dual diagnosis occurs when an individual simultaneously struggles with a mental health disorder and a substance use disorder. Far more common than many realise, dual diagnoses can involve combinations such as depression and alcohol dependence, anxiety and benzodiazepine misuse, bipolar disorder coupled with stimulant abuse, or PTSD alongside opioid addiction. Attempting to treat one condition in isolation while neglecting the other typically leads to inadequate results and higher relapse rates. Dual-diagnosis care addresses both issues in tandem, recognising the complex interplay between mental health and addiction. Below, we explore five essential components of an effective, integrated treatment approach that fosters sustainable recovery.
Understanding the Link Between Mental Health and Addiction
Self-medication is a common pathway to substance misuse: someone experiencing chronic anxiety may reach for alcohol to calm racing thoughts, while an individual with untreated depression might use opioids to numb emotional pain. Unfortunately, what begins as short-term relief often worsens underlying psychiatric symptoms. Alcohol, for example, disrupts sleep and brain chemistry, intensifying anxiety or depression over time. Conversely, the guilt, shame, and isolation that emerge from addiction can spark or aggravate mood disorders.
Recognising this bidirectional relationship is critical in dual-diagnosis care. Clinicians assess not only which substance came first, but also how each condition fuels the other. By identifying triggers—whether social stressors, traumatic memories, or genetic vulnerabilities—therapists can help patients develop healthier coping strategies. Early psychoeducation enables individuals to see how their mental health and addiction are intertwined, fostering motivation to engage in comprehensive treatment.
Comprehensive Assessments for Accurate Diagnosis
Misdiagnosis is rampant in dual-diagnosis cases: withdrawal symptoms can mask depression, and manic episodes may be mistaken for cocaine highs. To avoid these pitfalls, providers conduct thorough biopsychosocial evaluations that delve into psychiatric history, substance use patterns, family dynamics, medical background, and co-occurring health issues. Standardised screening tools—such as the PHQ-9 for depression, GAD-7 for anxiety, CAGE for alcohol misuse, and the Addiction Severity Index—offer structured insights that guide diagnostic clarity.
Laboratory tests and, when indicated, neuroimaging can reveal medical complications—like liver dysfunction in heavy drinkers or neurochemical imbalances in long-term stimulant users. Ongoing assessments throughout treatment help clinicians monitor progress, adjust medication, and refine therapy goals. An accurate, layered diagnosis ensures that neither the mental health disorder nor the addiction is minimized, laying the groundwork for a cohesive care plan.
The Role of Integrated Treatment Plans
Unlike traditional models that silo psychiatric care and addiction treatment, integrated plans bring multidisciplinary teams together. Psychiatrists, addiction medicine specialists, psychologists, social workers, and certified peer support counsellors collaborate on a unified treatment blueprint. Core elements may include:
Medication management to stabilise mood disorders and reduce cravings (for instance, SSRIs for depression and buprenorphine for opioid dependency)
Evidence-based psychotherapies such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and trauma-focused interventions for PTSD
Group therapy sessions that address both substance use behaviours and coping skills for anxiety or mood regulation
Family therapy and psychoeducation to repair relationships and build a supportive home environment
Holistic modalities—mindfulness training, yoga, nutritional counseling—aimed at restoring overall well-being
Coordinated care prevents mixed messages and redundant treatments. When each provider shares a common set of goals and progress metrics, patients receive consistent guidance, and their support network remains informed and engaged.
(image: Alysha Rosly, Unsplash)
Flexible Care Through Programs Like the Intensive Outpatient Program
Not everyone with a dual diagnosis needs round-the-clock residential care. For those with strong support systems, manageable symptom severity, and stable living conditions, outpatient solutions can strike the right balance. A reputable intensive outpatient treatment program offers structured therapy multiple times per week, while allowing individuals to live at home and maintain work or family responsibilities.
These programs typically include group counselling, individual therapy, psychiatric check-ins, and relapse prevention workshops. They serve as a transitional step either before entering less intensive outpatient care or following discharge from an inpatient facility. Flexible scheduling and a mix of virtual and in-person sessions accommodate diverse lifestyles, enabling more people to access high-quality dual-diagnosis treatment without uprooting their lives. In the UK, these were known as ADTU units attached to hospitals, but there are less of these on the NHS.
The Importance of Ongoing Support and Aftercare
Recovery from a dual diagnosis doesn’t end when formal treatment ends. Long-term success hinges on robust aftercare and relapse prevention strategies that recognize recovery as a lifelong process. Essential components of sustained support include:
Peer support groups—such as Dual Recovery Anonymous or integrated 12-step fellowships—that offer lived-experience encouragement
Regular outpatient counselling or case management to address emerging challenges and adjust treatment plans
Medication-assisted maintenance, when appropriate, to stabilise chronic mental health conditions and prevent relapse
Life-skills workshops for stress management, financial planning, and vocational training to strengthen daily functioning
Digital tools and telehealth check-ins that enhance accessibility, especially for those in remote areas
Family involvement remains vital: ongoing family therapy sessions and education empower loved ones to recognize early warning signs and respond effectively. Community resources—like sober living homes and recreational recovery programs—further enrich social support, reducing isolation and reinforcing positive lifestyle choices.
Conclusion
Effective dual-diagnosis care transcends the simplistic view of treating mental illness and addiction separately. By acknowledging their deep interconnection, clinicians can offer comprehensive assessments, integrated treatment plans, flexible program options, and enduring aftercare. Whether delivered through residential facilities or outpatient settings, these five components—link recognition, accurate diagnosis, collaborative treatment, adaptable program structures, and sustained support—equip individuals with the skills and stability needed for lasting recovery. Embracing a holistic, patient-centered approach that addresses the whole person, not just isolated symptoms, paves the way for renewed health, purpose, and hope.
This article was written by Elizabeth (Lizzie) Howard, writer and contains a sponsored link.
New data has revealed that there has been a rise in interest in mental health advice for those working from home, with searches in England jumping up by 63% in the past year.
With over two-fifths (42%) of remote workers feeling that working from home has had negative impacts on their mental wellbeing, the experts at Choose Leisurewanted to share that there has been a stark interest in mental health support across the UK.
Dr. Hana Patel, NHS GP and GP Medico-Legal Expert Witness commented:
“Working remotely, or from home, can have lots of benefits but it can also be isolating and have a big impact on our mental health. Often, it might be difficult to manage boundaries when being out of the office environment, so here are some tips that can help maintain well-being” :
Highlight of the day – “Each day, try to find one small thing you can take pride in or appreciate. You might find it helpful to create a list at the start of each day, and tick off everything you’ve done at the end.”
Lunch self-care – “Make sure you take at least a 30-minute lunch break and eat in a different room from where you work. If you can, try to get some fresh air and go for a short walk.”
Prep your tech –“Set up a ‘work’ and ‘personal’ login for your laptop, so that you can differentiate between the two – you could even use different screensavers and backgrounds to make the difference clear.”
Meeting environment – “Distinguish between proper meetings and informal chats with your colleagues – if possible, designate different spaces for formal and informal conversations to help set boundaries.
Fresh air, fresh mind – “Go for a walk as soon as you finish – this can act as a fake ‘commute’, and make it feel like you’re coming home after the working day has finished.”
Prioritise breaks – “It’s easy to work longer hours and take fewer breaks when working remotely. Put a reminder in your diary for when you plan to finish working.”
(image: Mikey Harris: Unsplash)
Beyond mental health tips for remote workers, national search trends also reflect the growing concern for work wellbeing.
Choose Leisure utilised search engine analysis to reveal a spike in searches for ‘work from home health’, ‘WFH mental health’, ‘WFH wellbeing’, ‘WFH wellbeing tips’ and 1,446 related keywords.
Nationally, England has been recognised as the country with the largest rise in working from home mental health concerns in the UK, based on online searches.
In 2022, the terms were searched an average of 79,720 times a month, but this rocketed to 129,950 in 2024 – that’s a 63% surge! Scotland came second with a 36% uplift, followed by Wales and Northern Ireland with 35% and 12%.
Searches for WFH Mental Health keywords
Location
2022
2024
% Change
England
79,720
129,950
63%
Scotland
9,690
13,220
36%
Wales
6,880
9,310
35%
Northern Ireland
6,090
6,800
12%
Donna Bicker from Choose Leisure, who conducted the research said:
“It’s important for remote workers to understand they are not confined to four walls, their home office or any space you use for daily work.
“Working from home is designed to foster flexibility and improve work-life balance. With mental health concerns on the rise in the UK, finding an ideal workspace—whether at home, in a café, or even travelling in a motorhome—can be essential for improved mental well-being and productivity.”
This non sponsored blog was written by Choose Leisure.
On a regular basis, I speak to people who are set to benefit from hypnotherapy: they have a compelling need to make those changes in their lives, they take responsibility for the outcome and, they’re looking forward to enjoying the benefits. Solution Focused Hypnotherapy is an effective, modern, evidence-based talking therapy. It is designed to support you in making positive changes leading to your sustained wellbeing.
Often, people get a bit stuck when looking for a therapist as they try to find the right therapist for them at that time.
So, what makes a hypnotherapist the right hypnotherapist for you at the moment?
The over-riding factor is your gut instinct: rapport between therapist and client is so important in achieving the best outcomes for wellbeing. What are your feelings as you look through their website and speak to them?
Beyond that, consider the following – any credible hypnotherapist would be happy to confirm the below.
Make sure you consider these when speaking to a hypnotherapist for your mental health:
They are open about what certifications they have, from where and what continuous professional development they do. Remember that the term ‘diploma’ is, in itself, meaningless. The key things to look for when assessing a certification are how much work did it take to obtain, who accredited it and what competence does the accreditor have?
That they are required to undertake a level of continuous professional development.
They are members of recognised professional governing bodies. There are many of these – The key thing to look for is the organisation’s affiliation with the National Council for Hypnotherapy and / or the Complimentary and Natural Health Care Council. Nb – this holds true for the UK. Other countries – especially the USA – have their own arrangements.
That they have Professional Indemnity Insurance (PII). This is not to expect anything to go wrong but it does give a degree of assurance as to the quality of their qualifications. Each broker offering PII to hypnotherapists has a list of certifications they accept as being suitable – and they are very shrewd about who they insure.
They have lived-experience of the issues you have chosen to resolve. Nb – there is no right or wrong with this one. You will find therapists who both agree and disagree with this point.
They are clear about their overall balance between therapy and hypnosis.
They allow you to set your own goals and they work to your (rather than their) agenda.
They encourage and support you to become proficient in self-hypnosis and managing your wellbeing for the long term.
They are happy to share content, resources, and references with you to give a deeper understanding of what they, and you, are doing.
They focus on you achieving your goals efficiently – there are no signs of them spinning things out for extra sessions.
(image: Marcel Straub, Unsplash)
Ready to break free?
The author Kevin Whitelaw helps adults across the globe overcome anxiety, stress, and self-doubt using Solution Focused Hypnotherapy. Book your free consultation today.
Struggling with perfectionism? Learn how CBT for perfectionism helps challenge self-criticism, set realistic goals, and break free from the pressure to be perfect.
If you ever feel paralyzed by the thought of making mistakes or constantly push yourself to impossible standards, you might benefit from CBT for Perfectionism. At NOSA CBT, we understand how perfectionism can lead to burnout, procrastination, and nonstop anxiety. In this blog, we will explore what perfectionism really is, why it develops, and how Cognitive Behavioural Therapy (CBT) provides practical ways to break out of the perfectionist trap.
What Is Perfectionism?
Perfectionism is not just about wanting to do things well. It usually means aiming for flawless results and feeling that anything less than perfection is a failure. Many perfectionists believe their worth depends on never making mistakes. This can cause chronic stress and harsh self-criticism whenever the outcome is not 100 percent perfect.
Sometimes, perfectionistic habits come from fear of judgment or failure in front of others. This fear creates a cycle: always striving, never satisfied, and relying on achievement for self-esteem. Ironically, trying to be flawless can keep you from getting started on projects, since the fear of messing up becomes more overwhelming than the desire to make progress.
How Perfectionism Develops
Perfectionism can grow from many sources: family expectations, social pressures, or ways of coping you learned over time. You might have grown up in a home where you were praised only when you excelled, making you feel like mistakes were unacceptable. Or maybe you live in a culture where success is linked to being the best, reinforcing the idea that any slip-up equals total failure.
Often, perfectionists tie their self-worth directly to their accomplishments. Rather than seeing an outcome as separate from who they are, they treat any disappointment as a personal shortcoming. Once these ideas take hold, they shape your approach to work, relationships, and even leisure activities. Recognizing why perfectionism developed does not mean it vanishes overnight, but it can help you spot triggers that feed that anxiety about not being “good enough.”
(image: Brett Jordan: Unsplash)
How CBT for Perfectionism Works
CBT for Perfectionism focuses on finding and challenging the thoughts and beliefs that drive unhealthy perfectionism. Instead of telling you how to get perfect results, CBT helps you understand why imperfection feels so scary in the first place. Then, you can test whether those fears are truly accurate and replace them with more realistic, kinder ways of thinking.
Mapping Unhelpful Thoughts Early on, you might keep track of moments when you feel overwhelmed or anxious about not doing something “well enough.” This reveals the core thoughts fueling your stress, such as “If I don’t get every detail right, I’m a failure.”
Challenging Distorted Beliefs Next, CBT teaches you to question these beliefs. Is it realistic to think one mistake ruins everything? Are you really worthless if you miss a tiny detail? Finding evidence that contradicts these absolutes can weaken their hold.
Encouraging Realistic Standards CBT does not say you have to lower your standards across the board. Instead, it prompts you to set challenging but achievable goals. This shift allows you to celebrate progress rather than obsessing over small flaws.
Self-Compassion One of the most important parts of CBT is learning to be gentle with yourself when things do not go perfectly. Instead of harsh self-criticism, you practice talking to yourself in a supportive, encouraging way. This approach boosts resilience and motivation, even when you stumble.
By repeating these steps and noticing changes in your thoughts and behaviors, you can develop a healthier mindset that balances striving for excellence with recognizing that mistakes are a normal part of growth.
Key CBT Techniques for Perfectionism
Several CBT techniques help reduce the pressure to be perfect:
Thought Records
Write down situations that trigger perfectionistic stress, along with the thoughts and emotions they spark. Then, look for evidence that challenges these extreme conclusions. Over time, seeing flaws in your perfectionistic thinking can loosen its grip.
Behavioural Experiments
Sometimes, you might intentionally aim for “good enough” rather than perfect results. Whether it’s a work project or a household task, see how it feels to let go of total precision. Often, you’ll realize minor imperfections rarely lead to disaster.
Graded Exposure
Gradually face your fear of imperfection. For example, leave a small mistake in a draft and show it to a friend or colleague, just to prove to yourself that a minor error doesn’t lead to rejection or failure.
Self-Compassion Exercises
Through affirmations or mindfulness, you learn to accept that everyone slips up sometimes. Treat mistakes as opportunities to learn, not signs of personal failure.
When practiced consistently, these strategies help you maintain high standards without feeling constantly overwhelmed by the need to be flawless.
Dealing with Setbacks and Ongoing Habits
Real change rarely happens in a straight line, especially if you’ve spent years developing perfectionistic habits. It’s normal to have setbacks when deadlines loom or when life throws unexpected challenges your way. If you catch yourself slipping back into rigid thinking, it doesn’t mean CBT “failed.” It just means it’s time to revisit the strategies and tools that helped you before.
Setbacks can even be helpful. Each time perfectionistic thoughts resurface, you have another opportunity to apply the CBT methods you’ve learned. Over time, these relapses often become less intense and less frequent because you have a more flexible framework for coping.
Who Can Benefit from this Therapy?
Anyone who struggles with all-or-nothing thinking can find CBT useful. High achievers sometimes get stuck in endless cycles of tweaking or revising because they feel nothing is ever “perfect.” Students may push themselves to the limit, convinced that a single slip in grades defines their future. Even in personal settings, the need to appear flawless can drain your energy and enjoyment of everyday life.
It’s also important to remember perfectionism isn’t limited to a certain personality type. You might feel confident in some areas yet be extremely hard on yourself in others. CBT meets you where you are. It offers practical tools for tackling unhelpful beliefs and separating your self-worth from your achievements.
Rounding Up
Ultimately, CBT for Perfectionismaims to loosen the grip of harsh self-standards and critical inner voices that overshadow day-to-day satisfaction. Striving for excellence can be motivating, but perfectionism can turn into a never-ending burden that undermines your confidence and well-being.
By challenging black-and-white thinking, trying out more balanced behaviours, and learning self-compassion, you can find a healthier mindset that values progress over flawlessness. If you’ve noticed perfectionistic habits affecting your life, consider exploring CBT techniques or reaching out for professional support to build a more flexible and resilient approach to reaching your goals.
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