Category: mindfulness

What Therapies Can Help Calm People With ADHD?

~ Eleanor Segall ~ Leave a comment

(image: Christina at wocintechchat.com at Unsplash)

Attention Deficit Hyperactivity Disorder (ADHD) affects both children and adults. It can make it harder to stay focused, manage emotions, and control impulsive behaviour. While medication can be helpful for many people, it is not the only option. A range of therapies can help people with ADHD feel calmer, improve daily life, and build better coping skills.

According to the NHS, ADHD affects around 3 to 4% of adults in the UK. Research also suggests that around 5% of children worldwide have ADHD, making it one of the most common neurodevelopmental conditions.

Behavioural therapy

Behavioural therapy is one of the most widely used treatments for ADHD. It focuses on changing unhelpful behaviours and encouraging positive habits through clear goals and rewards.

For children, parents and teachers often play an important role by providing consistent routines and positive reinforcement. Adults can also benefit by learning strategies to manage distractions, improve organisation, and reduce impulsive behaviour.

Over time, these techniques can help people feel more in control and less overwhelmed.

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy, often called CBT, helps people understand how their thoughts, feelings, and behaviours are connected. Although it does not cure ADHD, it can help manage common challenges such as anxiety, stress, low self-esteem, and emotional regulation.

Many people with ADHD find that CBT gives them practical tools to handle everyday situations more calmly. Learning how to break tasks into smaller steps and challenge negative thinking can make a big difference.

Mindfulness therapy

Mindfulness encourages people to focus on the present moment rather than becoming distracted by racing thoughts or outside distractions.

Simple breathing exercises, guided meditation, and body awareness techniques can help reduce stress and improve concentration. While mindfulness may take time to learn, regular practice can help some people respond more calmly to difficult situations instead of reacting impulsively.

Many people include mindfulness as part of their daily routine alongside other treatments.

Cryotherapy

Cryotherapy is another therapy that some people explore as part of their wider wellbeing routine. It involves exposing the body to very cold temperatures for a short period (Source: The Good Practice), either through whole-body cryotherapy or localised treatment.

Some people report feeling more relaxed, energised, or mentally refreshed after cryotherapy sessions. The cold exposure may also help reduce muscle tension and support recovery after exercise, which can contribute to an overall sense of wellbeing.

However, there is currently limited scientific evidence to show that cryotherapy directly treats or calms ADHD symptoms. It should be viewed as a complementary wellness option rather than a replacement for established treatments such as behavioural therapy, CBT, or medication. Anyone considering cryotherapy should speak with a qualified healthcare professional, especially if they have underlying health conditions.

Occupational therapy

Occupational therapy helps people develop practical skills for everyday life. An occupational therapist may suggest ways to improve organisation, time management, and daily routines.

This type of therapy can also help people adapt their home, school, or work environment to reduce distractions and make tasks easier to manage.

Small changes, such as creating structured routines or using visual reminders, can have a positive impact on daily life.

Exercise and movement therapy

Regular physical activity can help reduce restlessness and improve mood. Exercise encourages the release of chemicals in the brain that support focus, motivation, and emotional wellbeing.

Activities such as swimming, cycling, walking, yoga, or team sports may help people feel calmer while also improving sleep and reducing stress. The best results usually come from choosing activities that are enjoyable and can be done consistently.

Finding the right approach

There is no single therapy that works for everyone with ADHD. Each person experiences the condition differently, so treatment often involves trying different approaches or combining several therapies.

Behavioural therapy, CBT, mindfulness, occupational therapy, and regular exercise all have strong evidence supporting their role in helping people manage ADHD symptoms. Cryotherapy may also appeal to some people as part of a broader wellbeing plan, although more research is needed to understand its specific effects on ADHD.

Working with healthcare professionals can help identify the most suitable combination of therapies, allowing people with ADHD to feel calmer, build confidence, and enjoy a better quality of life.

A Free Mental Health Toolkit: Introducing Tough Minds by Michael Mander

~ Eleanor Segall ~ Leave a comment

(Image: Tough Minds/ Michael Mander)

If you’ve ever tried to get mental health support, you’ll know that it can feel like watching a game of ping-pong. You call one service, and they refer you to another. They point you to a helpline, which suggests a group. And at the end of it all is the bottom of a waiting list.

There’s a big shortage of mental health support out there. Whether you’re one of the millions struggling with a severe mental health illness, or simply going through a difficult time in your life, it’s never been harder to find care.

It’s not good enough, and everyone deserves access to the support they need – whether that’s a therapist, a diagnosis, a helpline, a support group. 

But the truth is that no service, however good, can give us everything we need, all of the time. The toughest moments in life don’t wait for a therapy appointment. There will always be moments where you’re on your own with it.

That gap is what I built Tough Minds for.

Tough Minds is a completely free, online toolkit to help you go from a difficult moment into a lighter one. There are breathing exercises, guided meditations, an urge-surfing timer, and calming soundscapes to help you relax or decompress. 

These are exactly the sort of exercises that a therapist or counsellor might recommend you try – but the ones that are so hard to remember at 2am when you’re in a crisis, or when you’re trying to fight off a difficult urge, or when you just need five minutes to breathe before a job interview. 

That’s why Tough Minds has no sign-up, no app to download, nothing to pay for, no ads. Whenever you need it, you can just go to Tough Minds.

(image: Mediensturmer: Unsplash)

Building emotional resilience

Those in-the-moment tools are only half of the reason I created Tough Minds. The other half is about building the underlying skills that can make those difficult moments less frequent and less severe.

We are less likely to be taught how to look after our mental health in school – and that’s a problem. We only ever learn how to look after our minds once we hit a crisis point – which is a bit like taking your first driving lesson when you’re already halfway round the M25 (UK motorway).

It doesn’t have to work that way.

Building Emotional Resilience

Tough Minds also has tools, games and exercises to help you build emotional resilience – the sort of skills you might learn in therapy. There are skills that help people manage emotionally difficult moments and even help with some mental illnesses. Skills like having a wide vocabulary for your own emotions, or knowing how to catch and reframe a spiralling thought before it takes hold.

These are skills like any other – they can be built so they’re there when you need them. That’s the part of Tough Minds I’m most excited to keep building: to improve and steady mental health.

None of this is about pretending that a website or an app can do the job of real support services, or the human-to-human support that so many of us benefit from. 

However, what Tough Minds can do is help all of us take care of ourselves. Not instead of support, but around it: when you’re on a waiting list, the days between sessions, the stretch of life after a course of treatment ends, and for the times life is just a little hard. 

If that sounds useful to you, you can find Tough Minds at toughminds.org. It’s free, and it’s there whenever you need it.

Michael Mander, founder of Tough Minds

Nutrition, Sleep And Mindset – The Answer to a Magnificent Menopause by Author Alison Bladh

~ Eleanor Segall ~ Leave a comment

(image: Alison Bladh/ Chocolate PR)

An award winning nutritionist and beauty therapist who’s helped hundreds of women globally to navigate menopause with wellness in mind is celebrating having climbed the Amazon book charts to become a No.1 Bestselling author, outperforming the likes of Davina McCall, Lisa Snowdon and Dr Louise Newson, with new Menopause manual –‘Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great’ 

Alison Bladh, 56, who is also a clinical supervisor for Nutritional Therapy at the University of West London, splits her time between the UK and Sweden was excited to see the book reach the top 30 bestselling books overall on Amazon Sweden across all genres including fiction and non-fiction, one of the only health titles to break the coveted Top 50, highlighting the demand for evidence-based, practical menopause support.

Offering women over 40 a no nonsense guide to thriving through perimenopause, menopause and beyond with or without Hormone Replacement Therapy, this straight-talking manual is already being praised as “a breath of fresh air in the menopause space”, and described as “like having a wise best friend, nutritionist and beauty therapist rolled into one.” 

Sharing practical guides, check lists and real women’s stories alongside clinical research and scientific studies, Alison’s mission is simple –  to help women over 40 take back control of their bodies, rediscover their energy, and feel confident and empowered in their skin again, after researching menopause became a passion of hers, having witnessed her mother suffer in silence  at a time when the topic was taboo. 

“Menopause, though more openly discussed in some countries today, is still stigmatised as something negative”, she said. “Growing up in a strict British household, I remember watching my mother and the women around her, all navigating perimenopause, suffering through what was then simply referred to as “The Change”. Nobody talked about it. It was shrouded in silences, misconceptions and misinformation.”

“While things are improving slowly in some parts of the world, this isn’t the case everywhere and there’s still a lot of work to be done. Women deserve knowledge, support and care during this natural stage of life. Menopause isn’t about fading into the background or becoming less relevant. It’s about stepping into a new kind of power, one where experience, wisdom and purpose shape the next chapter of our lives in ways that extend far beyond motherhood.”

The book tackles common challenges, everything from fatigue, brain fog and weight gain to confidence, skincare and mindset, helping women feel vibrant and in control at every stage of life. The tone is supportive and straight talking, cutting through confusing advice and adresses “menowashing” to deliver clear, evidence based solutions that work.

“Menopause is not something to ‘get through’ it is a wake up call to start putting yourself first” she says. “You deserve to feel in control, strong and beautiful and this starts with understanding your body and taking small yet powerful steps each day”.

“Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great”  will resonate with any woman who has ever stood in front of the mirror wondering where she went and is now ready to find her again”, she added.

(image: Alison Bladh/ Chocolate PR)

Here she shares 5 practical tips from the book to help women start feeling better today:

Alison’s Top Tips for ‘Thriving, Not Just Surviving’

1. Follow the 90/10 Rule
Healthy eating doesn’t have to mean restriction or perfection. The 90/10 rule is about nourishing your body with supportive foods 90% of the time  like protein, healthy fats, fibre, leafy greens and slow-release carbs  while still leaving room for 10% of the treats that make life enjoyable. Whether it’s a slice of cake with friends or a glass of wine on a special occasion, this balanced approach helps women stay consistent without guilt. It’s realistic, sustainable and removes the all-or-nothing mindset that often leads to frustration. Eating well should be empowering, not punishing.

2. Start the Day with Protein, Not Caffeine
Reaching for a coffee first thing in the morning might feel like second nature, but it can actually spike your cortisol and send your blood sugar on a rollercoaster. Instead, start your day with 20–30 grams of protein to support hormone balance, energy, focus and mood. A protein-rich breakfast  such as eggs, Greek yoghurt, tofu scramble or a protein smoothie helps stabilise your blood sugar, reduces mid-morning crashes, and keeps cravings at bay. This small shift can make a big difference to how you feel all day long.

3. Keep a Cooling Toolkit in Your Bag
Hot flushes and sudden temperature spikes can be distressing, especially in public. That’s why I always recommend keeping a “cooling toolkit” with you. This might include a peppermint facial mist, a mini hand fan, cooling wipes, or essential oil rollers (peppermint or lavender work well). Having something to soothe and cool you down helps you manage symptoms discreetly and confidently. It’s a small act of self-care that reinforces one important truth: you are not powerless, you are prepared.

4. Digital Declutter for Hormonal Health
Our devices might keep us connected, but they can also wreak havoc on our hormones. Constant notifications, social media scrolling and screen time raise cortisol levels, interfere with melatonin production and contribute to stress and poor sleep, all of which worsen menopausal symptoms. A daily digital break, even just 20–30 minutes, can calm the nervous system, ease anxiety, and support better emotional balance. Turn off the noise, step away from the screen, and reclaim some stillness. It’s one of the simplest ways to feel more grounded.

5. Swap Wine O’Clock for Magnesium Time
It’s tempting to unwind with a glass of wine at the end of a long day but alcohol can disrupt sleep, trigger hot flushes and make anxiety worse. Instead, create a relaxing evening ritual with magnesium. A warm magnesium-rich drink or a magnesium supplement can help soothe your nervous system, relax tense muscles and prepare your body for restful sleep. It’s a healthier wind-down option that supports hormonal balance and helps you wake up feeling restored instead of groggy. You’re still prioritising yourself just without the hormonal backlash.

For more tips see  https://www.alisonbladh.com/book

5 Daily Habits for Mental Clarity and Emotional Balance by Miranda Spears.

~ Eleanor Segall ~ 2 Comments

(image: Roxana Zerni, Unsplash)

You need daily habits in your life for mental clarity; these daily habits are often vital for wellbeing. Sometimes your mental health might take a dip, you might feel drained, depressed or feeling like you are left behind and cannot keep up. Here are some daily habits that can help to boost your mental health:

Practice Morning Mindfulness

Mindfulness can include simple tasks such as starting off the day on a positive note and setting good intentions by writing or speaking affirmations or engaging in prayer. Every day after you get up, you should make your bed as this is a small exercise that will only take two minutes of your day and prepare for a good day. As soon as you get up, do some simple, mindful stretches like swinging your arms in circles or doing the cobra pose to prepare your body for a focused day quickly. 

Move Your Body

You should move your body and avoid sitting in one place, as moving around ensures that blood flows to your brain better and faster, providing it with oxygen, and activities like taking a stroll, especially early morning strolls when the weather is nice and there is calm in the air, are also good for you. You can breathe in fresh air and it makes you look at things from a new perspective. So, take morning or lunchtime walks so you may be prepared for the day. You can also do activities like yoga which boosts mindfulness and helps you get mental clarity. It can also calm your mood, and you can also do cardio workouts like cycling and running to give your brain the pump of blood it needs and help you think more clearly and better. 

Fuel Your Brain 

If you want your brain to think clearly, you must provide it with the right type of nutrients, too. You should make a list of foods that are good for your mental health and incorporate them into your daily routine. You can have fruits and vegetables, healthy carbs and proteins as your brain cells need nourishment to think better, too! You should also drink water and get yourself hydrated, as water makes your blood move around the body faster, wakes up your brain, and increases brain function. Also, you can take supplements like chlorella, a high protein plant. Some chlorella benefits include detoxification and improved focus, which are good for mental clarity.

Journalling for Emotional Release

There are some activities, like journalling, that you can do at the end of the day to let go of any stress that your body has. You can write about the things that went wrong in the day and what went well. Take your time to reflect on things so you do not end up overthinking things and overstimulating your brain. You should have a journal by your bed so if you feel like some unprocessed thoughts are coming to you, you can vent them out in your journal, which should help your mental health. 

Sleep Better

Establish a bedtime routine for yourself that is unique to you so that you can look forward to it every night, and it helps you sleep better. You can read a book, lower the brightness of the lights in your room, and have decaffeinated tea or water. You should also avoid screens before going to bed, the LED light is not good for your eyes and does not let you sleep well. The use of screens has proven to have a strong link with less sleep time and delayed sleep. 

Daily activities for your mental health require you to be consistent and true to yourself if you really want to see the results.. So, start with something small like making your bed and practicing mindfulness and then keep on adding some activities to your routine so by the end of a few days, you meet with a better, improved version of yourself, one with a clear mind and better health.

This blog was written by Miranda Spears.

On Mindfulness And Waking up And Smelling The Roses (Literally!) by Eleanor

~ Eleanor Segall ~ 2 Comments

(image: Nkni, Unsplash)

Sometimes the world and life gets so busy, hectic and at times, very dark. We are bombarded with negative stories and awful news, social media means we have access to this constantly and everyone is always going through something difficult in life. Whether its struggling with your mental health or whether life events come and derail your mood, life can be challenging.

What I learnt this week was that sometimes I can stay too much in my head and own space, worrying, overthinking, overplanning- because I care too much. It can be hard when you’re an emotional person to stay always rational and content. Gratitude is hugely important for this, being thankful and giving it over to the universe or higher power. However, I wanted to share with you how nature got me out of a worried, controlling (of my own universe) place…

I had spent all day working at home, hadn’t been out and decided to go out to visit my Dad with Rob. It sounds so small but I was instantly taken with the array of beautiful roses and flowers in people’s gardens. The zesty orange roses, their pale pink delicate friends, shocking pink bright roses and white ones poking their heads amongst the other colours. And as we arrived in my Dad’s road, each house had so many stunning roses.

It made me so much more mindful and content, to be in nature and just really appreciating our world. So thats my message for you today- step outside and smell the roses, because we can often miss them when we’re on our devices or not mindful and present in the world. Have a small walk if you can, take in fresh air, go and visit the flowers and the trees and breathe.

Have a lovely weekend,

Eleanor

Mindfulness Techniques for Stress Reduction While Receiving At Home Hospice Care.

~ Eleanor Segall ~ 1 Comment

(image: Lesley Juarez: Unsplash)

When dealing with the challenges of at home hospice care, finding ways to reduce stress can make a significant difference in both the patient’s and the caregiver’s experience.

Mindfulness is one such technique that has gained attention for its ability to help individuals manage stress and maintain a sense of peace during difficult times.

This approach is especially valuable when navigating the emotional complexities that come with end-of-life care.

Understanding the Role of Mindfulness in Hospice Care

Mindfulness is about being present in the moment.

It’s a practice that encourages awareness of thoughts, feelings, and sensations without judgment.

For those in at home hospice care, mindfulness can be a tool to manage the anxiety and fear that often accompany serious illness.

One caregiver I spoke with shared how mindfulness helped her mother, who was receiving hospice care at home.

They would sit together, practicing deep breathing exercises and focusing on the simple act of being together.

This small routine became a comforting ritual that eased her mother’s anxiety and brought them closer.

Techniques to Practice Mindfulness

Mindfulness doesn’t have to be complicated.

In fact, it’s often the simplest techniques that are the most effective.

Here are a few methods that can be incorporated into a daily routine:

1. Deep Breathing

Deep breathing is one of the most straightforward mindfulness practices.

Encourage the patient to take slow, deep breaths, focusing on the rise and fall of their chest.

This can be done while lying in bed or sitting comfortably in a chair.

A friend of mine used this technique with her father during his hospice care.

She found that starting the day with a few minutes of deep breathing helped him remain calm and focused throughout the day.

2. Guided Imagery

Guided imagery involves visualizing peaceful and calming scenes.

It could be a favorite vacation spot, a serene beach, or a quiet forest.

This technique allows the patient to mentally escape from their physical discomfort.

A family I know used guided imagery with their loved one who was receiving at home hospice care. They would describe their favourite memories of trips they had taken together, creating a mental journey that brought comfort and joy.

3. Body Scan Meditation

Body scan meditation is a technique where attention is focused on different parts of the body, from the toes to the head.

This practice can help in releasing tension and promoting relaxation. One of my neighbours found this practice particularly helpful for her husband. He would close his eyes and slowly focus on each part of his body, which helped him manage pain and find a sense of peace.

(image: Unsplash)

Integrating Mindfulness Into Daily Care

Incorporating mindfulness into at home hospice care doesn’t require drastic changes to a routine.

It’s about finding moments in the day where mindfulness can be naturally integrated.

For instance, during meal times, caregivers can encourage mindful eating, where the patient focuses on the flavours and textures of their food.

This not only helps with digestion but also turns a mundane activity into a mindful practice.

Another example is during personal care routines, like bathing or dressing.

Caregivers can encourage patients to focus on the sensations of warm water or the feel of soft fabric against their skin.

These moments, though brief, can provide a sense of normalcy and comfort.

Real-Life Impact of Mindfulness in Hospice Care

The real impact of mindfulness is seen in the quality of life it brings to both patients and caregivers.

A close friend of mine shared a touching story about her aunt who was in at home hospice care. Her aunt had always been a worrier, but mindfulness helped her find peace in her final days.

Through guided meditation and deep breathing, she learned to let go of her fears and focus on the present moment.

This not only eased her anxiety but also brought a sense of calm to her family.

The caregivers also found that these mindfulness practices helped them cope with the emotional toll of caring for a loved one in hospice.

They were able to be more present, less overwhelmed, and more connected to their aunt during this difficult time.

Practical Tips for Caregivers

If you’re a caregiver looking to incorporate mindfulness into at home hospice care, here are a few practical tips:

  • Start small: Begin with just a few minutes of mindfulness each day.
  • Be patient: Mindfulness is a practice that takes time to develop.
  • Create a routine: Incorporate mindfulness into daily activities to make it a natural part of the day.
  • Focus on the positive: Encourage the patient to focus on what they are grateful for in the present moment.

The Healing Power of Presence

Mindfulness in at home hospice care is not about eliminating pain or discomfort; it’s about finding moments of peace amidst the challenges.

By focusing on the present moment, patients can experience a sense of calm that transcends their physical condition.

For caregivers, mindfulness offers a way to connect more deeply with their loved ones, creating meaningful moments that can be cherished long after they are gone.

One patient I knew, who was in the final stages of hospice care, found immense comfort in the simple act of sitting quietly with her daughter.

They would hold hands, breathe together, and share stories from the past.

These moments became a source of strength for both of them, demonstrating the profound impact of mindfulness on the human experience.

Lastly…

Incorporating mindfulness into at home hospice care can provide both patients and caregivers with tools to manage stress, find peace, and create meaningful connections.Whether it’s through deep breathing, guided imagery, or body scan meditation, these practices offer a way to navigate the emotional complexities of end-of-life care.

For those providing care, mindfulness can be a source of comfort and strength, helping them remain present and connected during this difficult journey.

And for patients, mindfulness can offer a sense of peace, allowing them to focus on the moments that matter most.

This article was written by a freelance writer and contains do follow link.

Effective Ways To Safeguard Your Mental Health When Facing Internet Blackmail by Brooke Chaplan.

~ Eleanor Segall ~ Leave a comment

(image: Domenico Loia, Unsplash)

With the rise of technology, we have access to countless benefits, including easy communication and access to vast information. Despite these benefits, there are also many risks, such as increasing cases of internet blackmail. The impact of internet blackmail cannot be underestimated. It is often accompanied by anxiety, fear, and depression, which can lead to serious mental health conditions. As such, it is important to learn effective ways to safeguard your mental health when facing internet blackmail.

Seek Professional Help

One of the most effective ways to safeguard your mental health when facing internet blackmail is to seek professional help. Internet blackmail can lead to severe mental health conditions, and seeking professional help can help mitigate and manage these conditions, hence speeding up the healing process. An internet blackmail exposure consulting licensed therapist or counsellor can help you work through your fears and anxiety while providing much-needed guidance and support that is essential for recovery.

Limit the Duration of Internet Activity

Limiting the duration of internet activity is another way to safeguard your mental health. When facing blackmail, it is important to reduce the amount of time spent on the internet to avoid continuous exposure to threats and messages. As much as possible, avoid reading messages or emails that contain blackmail, as they can trigger anxiety, fear, and other emotions that can lead to serious mental and emotional turmoil.

Prioritise Self-Care

It is easy to overlook self-care when dealing with the stress of internet blackmail. However, this is the time when you need to prioritise taking care of yourself. Engage in activities that promote relaxation, such as meditation, yoga, or exercise. Also, prioritise a healthy diet and get plenty of rest. These activities and self-care measures can help reduce the impact of anxiety and depression, ultimately safeguarding your mental health. If you need to see your GP due to the stress or need medication to help you prescribed by a doctor, that is important too. Don’t suffer in silence.

Talk to a Trusted Friend or Family Member

It can be challenging to deal with internet blackmail alone. That’s why it’s important to talk to someone who can offer their support and advice. Share your situation with someone that you trust, such as a friend or a family member. They can offer an unbiased perspective, as well as much-needed emotional support. Talking to someone you trust can help reduce feelings of isolation and loneliness that can often accompany this. If what is happening to you is illegal, you may want to speak to the Police or a helpline too.

Practice Mindfulness

Mindfulness is an effective way to safeguard your mental health when facing internet blackmail. This involves paying attention to your thoughts and feelings as they arise in the moment without judgment. Mindfulness can help reduce the impact of negative emotions that can lead to anxiety and depression. By being present in the moment, you can gain a greater sense of control, which can help reduce the negative thoughts and feelings that accompany this.

In conclusion, dealing with internet blackmail is, without a doubt, stressful and overwhelming. However, you can take effective steps to safeguard your mental health by seeking professional help, limiting internet activity, practicing self-care, talking with a trusted friend, and practicing mindfulness. Remember, prioritising your mental health is essential during these trying times, and by following these steps, you can mitigate the impact of threats and ensure that you can heal and move forward.

This article was written by Brooke Chaplan, freelance writer.

The Kind Mind Method: A Book and Philosophy by Alexander Walton

~ Eleanor Segall ~ Leave a comment

(image: Alexander Walton)

In 2015, Alexander Walton had an idea. It was an emotional short story that he wrote, then placed in brightly coloured envelopes and randomly distributed across the city he lived in. Each one also contained a small gift: a symbol of hope. He called this project Find My Story and through the support and kindness of others, it expanded across the globe.

Over the next five years there were three stories in total. Hundreds of volunteers. Thousands of envelopes. And an avalanche of profound and moving responses from people who had found one of these envelopes, and had the curiosity to open it.

This experience was the inspiration for The Kind Mind Method and ultimately changed the author’s life in ways he never could have expected. He continues to advocate kindness and positivity through his books and ongoing projects.

(image: Alexander Walton)

For years, scientific studies have continuously demonstrated a clear link between kindness and mental wellbeing. Throughout that time, there has never been any unified mechanism to harness this power. Until now.

Do you feel as if you are stuck inside your own head? Does worry stop you engaging with the wider world? Do you sometimes feel helpless to stop negative thoughts? The Kind Mind Method is a simple thought process that will allow you to embrace a positive mindset in everything you do. It will change you in ways you never could have imagined and snap you into the moment like nothing else you have tried.

Built upon proven scientific principles and leveraging the power of kindness, Alexander Walton will explain how you can benefit from this profound change. Through clear steps and real-world examples, he will guide you through its adoption and ongoing usage. Along the way, he will examine how this approach provides you with a true alternative thought that you will actively want to pursue. And by the end of this book, you will understand how it can offer a structured mechanism to deal with any situation, and watch as you seamlessly embrace a different thought. A better thought. A kinder thought.

Here were just some responses to the Find my Story envelopes:

  • Found your story and you have no idea at what time it entered my life and the impact it had.”
  • “It is impossible to describe how this story made me feel…I will keep this gift on me until I feel I need to pass it on myself.”
  • “THANK YOU for writing your story, and sending that message of hope out into the world. I needed it so badly and I’ve kept the gift with me ever since. I’ll never forget the feeling of opening your envelope.”
  • A Christmas carol’s feeling in the belly. Your story is beautiful and your letter found me in a very special time. A time of uncertainty and doubts where this star blowing in the middle of the night was somehow something I didn’t expect anymore.  Thank you so much for that.

You can find Alexander Walton on his website and his book is out now.

Say Goodbye to Stress and Anxiety: Unlock the Secrets of Effective Counsellors by Emma Murphy.

~ Eleanor Segall ~ Leave a comment

(image: Chelsea Gates: Unsplash)

Discover Proven Therapy Methods to Transform Your Life

Sometimes something as small as getting stuck in traffic, running late, or having technical issues during a video call can send your day spiralling. Recovering and taking the reins on your stress and anxiety takes effort! While therapists, psychologists, and counsellors are known for their expertise in helping others navigate these struggles, they also employ various life hacks to relieve their own stress and anxiety. Prepare to be amazed as we delve into the hidden world of mental health gurus and uncover the secrets behind their cool, calm, and collected demeanours.

Before we dive in, let’s talk about stress. Counselling specialists Association of Learning believe that stress affects certain people more than others. “You might feel the effects of stress more acutely than the average person,” They shared with Be Your Own Light. “Childhood experiences, genetic predispositions, and support networks all have the potential to affect your ability to process and manage stress.”

But before you go and blame mum and dad, Association of Learning suggests you learn more about the causes of stress and its effect on the mind through online counselling courses. Discover the logic behind your knee-jerk reactions, outbursts, and feelings while learning interesting tips and techniques (like the ones below!) for managing them.

Now that we’ve heard from the experts about how stress affects individuals differently, let’s look at some psychological tricks that can help you handle stress efficiently.

Psychological Hacks

Progressive Muscle Relaxation (PMR)

If you’re someone who struggles with anxiety and stress, you’re probably familiar with muscle tension. Progressive muscle relaxation (or PMR) is an anxiety-reduction technique from the 1930s that has become a staple in the pursuit of calm. The method includes tensing and relaxing the body’s primary muscle groups in rapid succession. By regularly engaging in PMR, you can train your body to recognise the difference between a relaxed and a tight muscle, and calm your mind.

Here’s a quick, 1-minute PMR routine that you can perform right at your desk:

  1. Sit comfortably with your feet on the ground and your hands in your lap.
  2. Take a deep breath in through your nose and release it through your mouth, letting your shoulders drop away from your ears. Relax your shoulders.
  3. Now, focus on your facial muscles. Begin by scrunching up your forehead and holding it for a few seconds. Feel the tension building up. Now, release and let your forehead smooth out, letting go of any remaining tension.
  4. Move your attention to your jaw. Gently clench by pressing your teeth together. Hold for a few seconds, noticing the tension. Now, slowly release and let your jaw unclench completely.
  5. Bring your awareness to your neck and shoulders. Take a deep breath in, and as you exhale, gently tilt your head to the right, feeling a stretch on the left side of your neck. Hold for a few seconds, then return to the centre. Repeat on the left side.
  6. Take one last deep inhale and exhale, imagining any lingering stress or worry leaving your body and being replaced by serenity and relaxation.

Thought-Stopping

The average British adult has 11 self-critical thoughts every day. These thoughts can range from benign, “I wish I earned more money,” to increasingly upsetting, “I’ll never achieve anything, so why bother trying?” Here’s where thought-stopping comes in. The popular self-control skill is used to combat distressing thoughts, enabling you to focus on ideas that contribute more to your well-being.

If you’re struggling with discouraging thoughts, try this 1-minute thought-stopping practise:

  1. Take a deep breath. In through your nose and out through your mouth.
  2. Notice the unwanted thought and recognise its presence in your mind.
  3. Mentally or verbally say the word “Stop!” in a firm and assertive tone. Imagine it as a strong command to interrupt the thought.
  4. Visualise a red stop sign, see it clearly, and imagine your thoughts coming to a halt.
  5. Replace with a positive thought: Immediately shift your focus to a more positive or neutral thought. It could be a pleasant memory, a calming image, or a positive affirmation. Hold onto the new thought for the remainder of the exercise.
  6. Take another deep breath, ending the exercise by inhaling positivity and exhaling any remaining tension or negativity.

Guided Imagery

Guided imagery requires you to engage all of your senses—smell, sight, touch, taste, and sound—to create a scene in your mind that feels like reality. Unfortunately, you won’t actually be able to sit down to an imaginary Sunday roast, but your mind will imagine each sense, forcing you to focus. Because the mind and body are indivisible, guided imagery can actually cause changes in your heart rate, blood pressure, and breathing patterns.

Try it yourself! Here’s a quick 3-minute guided imagery exercise:

Find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths, allowing your body to relax with each exhale. Now imagine yourself in a peaceful garden. Visualise the following:

You are standing at the entrance of a beautiful garden. Picture the gate in front of you, adorned with intricate designs. Open the gate and step into the garden. As you enter, notice the scent of fresh flowers in the air.

Look around and see vibrant colours all around you. Observe the variety of flowers and plants that surround the path you’re on. Take a moment to appreciate their beauty, and let it bring a sense of tranquillity to your mind.

Continue walking along the path, feeling the softness of the grass beneath your feet. Notice the gentle breeze brushing against your skin, bringing a soothing sensation. As you stroll further, you spot a peaceful pond in the distance.

Approach the pond and sit down beside it. Watch as the water reflects the clear blue sky above. Listen to the calming sounds of nature, the gentle rustling of leaves, or the distant chirping of birds.

Now, imagine a small stone in your hand. Hold it and imagine transferring any worries, stress, or negative thoughts onto it. Feel them leaving your body and absorbing into the stone. Release it into the calm water of the pond, watching as the ripples carry away all that no longer serves you.

Take a moment to bask in the serenity of this garden. Feel the sense of peace, relaxation, and inner calm spreading throughout your entire body and mind. Allow yourself to stay in this tranquil place for a few more breaths.

When you’re ready to return, slowly bring your awareness back to your surroundings. Open your eyes and take a final deep breath, feeling refreshed and rejuvenated.

Mindful Observation

At this point in the rise of pop-culture psychology, odds are you’ve heard the term mindfulness before. Mindfulness is a psychological practise in which the patient is brought into full awareness of the current moment, focusing on the here and now and banishing their anxious thoughts. Mindful observation is like the little brother of mindfulness, requiring you to increase awareness of your physical senses: sight, touch, scent, smell, and even taste!

Try this mindful observation practise to redirect your thoughts:

  1. Find a quiet and comfortable space where you can sit or stand without any distractions.
  2. Take a deep breath and close your eyes if you feel comfortable doing so. If not, you can keep them open but maintain a soft gaze.
  3. Begin by focusing your attention on your breath. Notice the sensation of the breath as you inhale and exhale. Feel the breath entering and leaving your body.
  4. Now shift your focus to your immediate surroundings. Start by observing the sounds around you. Pay attention to any noises, whether they are distant or nearby. Allow yourself to simply listen without judgement.
  5. Next, shift your attention to your sense of touch. Notice the sensation of your body against the chair or the ground beneath your feet. Observe any sensations you feel, whether it’s warmth, pressure, or tingling.
  6. Now, slowly bring your attention to your sense of sight. With your eyes open or closed, notice any colours, shapes, or patterns that you can perceive. Observe the play of light and shadows.
  7. Finally, bring your awareness to any scents or smells in your environment. Take a moment to notice any aromas that may be present. Breathe in deeply and acknowledge the scents around you.
  8. Take one last deep breath and slowly open your eyes if they are closed. Allow yourself to sit for a few moments, appreciating the sense of calm and presence you’ve cultivated.

Those are all of the hacks we can squeeze in today; hopefully you’ve been able to gain some insight into how to regain control and manage the stress and anxiety in your life. Remember, sometimes all it takes is a few minutes to re-centre yourself! If you need further help from a doctor or therapist, please reach out for help too.

Emma Murphy is a freelance writer.

How To Look After Your Mental Health At Every Stage Of Life.

~ Eleanor Segall ~ Leave a comment

(image: Yan Krukov: Pexels)

Mental health is something that we all need to think about when we go through life, as it is a major part of being well and healthy in general. If you are aware that you might need to improve your mental health considerably, one of the main things to be aware of is that it will change over your lifetime. In this post, we are going to discuss how you can look after your mental health at every stage of life, so that you can much more effectively hope to keep your mind strong and intact.

Being Aware Of Your Cycles

You probably have times in your life when your physical health is better than at other times. Well, the same is likely true for your mental health too, and it’s therefore important that you are as aware of these cycles as possible, because just being more aware of them is going to help you to take better care of your mind on the whole. Once you know and understand your own cycles a little better, you’ll find that it can really help a great deal, so that’s something that you should think about as early on as possible. You will also need to look at things that can support you such as medication, therapy and the basics of eating and sleeping well too.

Consider Your Stage In Life

However, mental health does also have different needs at different stages of your life, and it’s great to be in a place where you can appreciate this, and where you know that you can effectively help to keep your mental health as strong as possible. Depending on your age, you might need various different kinds of help, from retirement villages in your older years to private healthcare when you are younger. It’s all about making sure that you are considering your stage in life as well as you can.

Remember The Basics

All that being said, there are a number of basic approaches that you can and should always take if you are keen to make sure that your mental health is being looked after, and these are the kinds of things that will be relevant no matter what stage of life you might be in. For instance, it is always going to be a good idea to keep your physical health in place, and you will find that keeping active and having social connections helps a great deal too. All in all, it’s going to make a huge difference to your mental health at any time, so remember that as well as you can.

Practice Mindfulness

It’s also really wise to make sure that you are doing all you can to be as mindful as possible, because that is going to be important at any time. The more mindful you can be, the more effectively you are going to be able to take care of your mind, simply because you’ll have a better understanding of what’s actually going on in your mind at any time. So this is something that you should definitely make sure you are aware of as well. Your mental health is vital.

This article was written by a freelance writer.