The Benefits of a Sober Living Home- Recovery from Alcohol or Substance Abuse.

(image: Unsplash)

The journey to recovery from alcohol or substance abuse is a long one and is never a straight line. While rehab and detox are the essential first step in sobriety, they’re just the beginning of the journey that can last for a very long time. Going straight back to your previous life and surroundings can be triggering and jeopardise your progress, leading to relapse. 

This is where a sober living home can be the perfect next step on your journey to recovery. These are interim, transitional steps that give you independence based on structure and support. They are designed to help you rebuild your life skills and relationships away from the temptations of drugs and alcohol. 

  1. Additional Time To Recover

The more time and energy you can devote to your recovery, the more successful you will be in maintaining it for the long term. In a sober living home, you will be in an environment where there are no drugs or alcohol to tempt you and find a support network of staff and other residents with which to share the experience. Giving yourself this additional time to recover could be the difference between success and failure.

  1. 24/7 Support

Most sober homes, including Bridgeway Sober Living, have specialist managers on-site 24/7 to give your support and encouragement during your recovery. They are there to help with issues such as feeling depressed right the way through to helping you find a job. 

A lot of the support staff in the sober living home have personal experience with addiction either through their own experience or that of a friend or loved one. 

  1. Meaningful Relationships

A sober living home can let your form bonds with others that aren’t rooted in alcohol. You’ll have lots of things in common and a shared sense of purpose. Your road to recovery will be anything but lonely. 

  1. Rebuilding Life & Social Skills

The basics of everyday life can be difficult for someone in the grip of addiction. Even dressing, washing, and taking out the trash can be beyond some people. Sober living homes allow you to put a structure back into your everyday life that can rebuild your life skills. You’ll relearn how to look after yourself and your surroundings. 

  1. Regain Your Independence

In rehab, your movements and activity are controlled tightly until you’re discharged. Often, going straight back to your former life can be overwhelming. Sober living homes give you the opportunity to start claiming your independence back gradually. You’ll be expected to go out and find your own job, attend social gatherings and look after yourself, all within the safe space of the sober living home. 

Final thoughts

Sober living homes are becoming a viable choice for many recovering addicts. You can find them in all major cities and highly populated areas. They are very well designed, as far away from the stereotype as you could imagine. As part of a successful recovery, they can be the transitional step you need to complete your recovery. 

This post was written by a freelance writer.

What is the Connection between Mental Health and Addiction by Jennifer at Mandala Healing.

(image: Unsplash)


Everyone has their own mental health. But people who are addicted to drugs, alcohol, or any other substance abuse are more prone to develop mental illness. While on the other hand, individuals who have mental illnesses are also more prone to developing drug, alcohol, or substance addiction. 

People struggling with addiction and mental health problems have complained about the co-occurring disorder. However, it can be tough to identify which one is the primary. A mental health diagnosis, such as clinical depression, can undoubtedly worsen an individual’s problems with addiction. Similarly, a person experiencing addiction may find that their mental health declines as their use grows. 

If these conditions are left untreated, then co-occurring disorders can lead to a nasty cycle of repeated addiction and worsens mental health symptoms. To overcome addiction and mental health issues, professional care is necessary at a rehab center like Florida Addiction Treatment

But before that, it is vital to understand the relationship between addiction and mental health when looking for help for yourself or a loved one. Because both addiction and mental health diagnoses are chronic medical conditions, they can be treated and managed with the right and approachable treatment while they cannot be cured. 

Understanding the Link Between Mental Health and Addiction:

You might wonder if mental illness can cause addiction or if addiction creates the perfect storm leading to mental health problems. However, in most cases, it is rarely clear which one manifested first. 

Addiction to drugs and alcohol or any other substance can occur due to people self medicating if they suffer from any mental health disorder. Self-medicating with addiction in times of crisis may provide temporary relief at first. But it may help you feel more comfortable connecting with your peers or boost your confidence. However, this is part of the danger of the link between mental health and addiction. 

Continued use is hazardous and develops the risk of addiction. What you look at as a remedy to your problem can quickly put you on a brutal cycle of misuse and abuse. 

Long-term use of addiction often produces side-effects such as anxiety and depression. Taking addictive substances alters your brain chemistry, and extended use of it only increases your chances of developing mental illness. 

People coping with these specific mental health conditions are more likely to get addicted to drugs or alcohol (but not in every case)-

  • Major depressive disorder
  • Anxiety disorders
  • Personality disorders
  • Bipolar disorders
  • Post-traumatic stress disorder (PTSD)
  • Attention-deficit hyperactivity disorder (ADHD)


Potential Causes of Co-Occurring Disorders:

Addiction and mental health issues can occur because of many factors; however, some potential causes may involve genetics, age, and environmental factors. 

  • Genetics or family history-

Genetics can play a critical part in the evolution of both addiction disorder and mental condition. It has been studied that genes contribute to many health issues.

As genes are passed down from generation to generation, the family history of a disorder is also a strong indicator. Autism, ADHD, bipolar disorder, major depression are all examples of conditions that can be spread through your genes. 

  • Environmental factors-

However, you don’t have to have the genes for a particular disease, which does not mean that you will develop the condition. The environment plays a key role in how their genes are expressed. 

High-stress environments, trauma, physical or sexual abuse can also contribute towards a co-occurring disorder. Looking at your friends and family engage in dangerous behavior like addiction can also play a key factor. People likely to follow the examples of those they are close with. When your close ones behave poorly, you may be more likely to as well. 

  • Age-

Exposure to certain things during teen years can also be an element. Being offered drugs or alcohol at an early age can also contribute to addiction and possibly mental illness. Since at an early age, the brain is still in the developing stage. Developing a mental health illness at an early age may also make you more susceptible to addiction. 

Treatment for Mental Illness and Addiction: 

The best treatment for both disorders is an integrated approach, where both the substance abuse problem and the mental illness are treated together. Whether your mental health or addiction problem came first, long-term recovery depends on getting treatment for both the disorders by the same treatment provider. 

Treatment for mental health may include medication, individual or group counselling, self-care measures, lifestyle change, and peer support.

Addiction treatment may include detoxification, managing withdrawal symptoms, behavioral therapy, and support groups to help maintain sobriety. 

5 Ways you can reduce Anxiety in Every Day Life: Guest blog by Samantha Higgins

theway2

(image: Picuki.com)

Reducing anxiety at the moment in our every day lives is so important.

Having anxiety is something that many people have challenges with. It is estimated that about 1 in 5 adults have an anxiety disorder and that more than that will experience an anxiety disorder at some point in their life.

The symptoms of anxiety include feeling restless or on edge, being easily irritated, difficulty controlling feelings of worry and having difficulty sleeping, amongst others. 

If you feel that you may be experiencing symptoms of anxiety, there are many things you can do to help reduce and manage those feelings. 

 

1. Look at Lifestyle Choices

A number of different lifestyle behaviours could contribute to your anxiety. Drinking alcohol, taking drugs, eating junk food will all play a big role in how you feel. For example, excessive drinking or the use of drugs can cause a multitude of health problems including liver and kidney damage. It also causes mental illness such as drug and alcohol addictions. You may need further support from a psychiatrist or rehab unit if you are struggling with addiction or mental illness.

On the opposite side, exercising regularly and eating healthy foods are proven to boost your mood, increase the chemicals in your brain that make you feel happy and improve your overall physical health. 

If you want to manage anxiety, consider looking at your current lifestyle choices and if there is anything you have the power to change. Be honest in your assessment but know you have options for assistance.  Making a big lifestyle change is hard but if there is something you know is causing your mental health and anxiety to worsen, it is a good idea to remove that from your life if possible. 

 

2. Talk to Your Family and Friends

Even if you think your family and friends would not understand, you might end up getting some of your most valuable support from them. You should not ever feel you have to hide any of your mental health concerns from them, unless you know that they would react badly.

Try to avoid shutting people out, being secretive about your mental illness or becoming defensive when people ask. 

True friends will listen and care. There is still a stigma to mental illness but it is important to find someone you trust.

 

 3. Set Boundaries

If necessary you can set boundaries for yourself. This could mean letting people know there are certain activities you don’t participate in. It could also mean a limit on how much time you spend with friends and family, in order to practise self care and recuperate. 

Many people who struggle with anxiety disorders find that setting up a schedule for themselves that they are consistent in keeping can greatly reduce feelings of anxiety. It helps them to feel more in control and gives them a structure that feels secure.

Setting boundaries is a way for you to have control over your situation and environment, although these should not be too rigid. There are certain things that can’t be controlled that can increase anxiety. 

 

4. Let Go of Things You Can’t Control

If something is out of your control that is causing your anxiety there are ways that you can cope with these feelings.  One suggestion is to write down how you are feeling to help let those emotions go. The BACP tells us that, “It can help to express this anxiety in a way that you can control. That could be writing down what you feel, or keeping a journal.”

You can also try making a list of things you are grateful for, or use breathing and relaxation techniques. 

If you are still struggling to cope with things out of your control seek help from a professional. 

 

5. Get Professional Help

You could turn to all types of mental health professionals to get help, including GPs (physicians), psychiatrists, psychologists, counsellors and therapists. You may be referred for talking therapies, cognitive behavioural therapy, mindfulness or EMDR therapy for trauma.  They may also recommend medication for you too.

In the UK, you would go via your NHS GP who can refer you on to see a psychiatrist or to IAPT for counselling.  Also check out the Counselling Directory website.

When searching for a good therapist in the USA, Karen Whitehead, who does counseling in Alpharetta, GA tells us that, “Psychologists (PsyD), Licensed Social Workers (LMSW/LCSW), Licensed Professional Counsellors (LPC), and Licensed Marriage and Family Therapists (LMFT) can all evaluate and treat mental illness, provide talk therapy, support and feedback, and teach coping strategies such as mindfulness.”

Your counsellor will be able to help you better assess your situation and get to the core of your anxieties. Even if you already know why you get anxious, you can benefit from learning coping skills.

Your counsellor can indeed equip you with tools adapted for your specific needs. You will have feedback on what is and what is not working. You can learn to live with, manage and in many cases, recover from anxiety.

 

You Are Not Alone

Do not ever think you are alone when it comes to your anxiety. Try not to beat yourself up if setbacks occur or you have a bad day.

Talk with your therapist about ways that you can help to further reduce your anxiety. They will be able to help you.

 

This blog was written by freelance writer Samantha Higgins.

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

shout1

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

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

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

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

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

breatheimage1

(image: Recovery Direct)

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

What is Anxiety?

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

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

 

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

 

How Anxiety and Substance Abuse Connect

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

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

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

 

Getting Help

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

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

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

 

This guest blog was written by Nu View Treatment Center

How Horses can help Mental Health issues through Equine Therapy: Guest post by Lyle Murphy

horsetherapy

(image: Unsplash.com)

Modern medicine continues to reveal new complementary treatment methods that enhance the health care solutions we rely on every day. Equine assisted therapy is one of the most exciting and versatile treatment methods available. Research published in medical journals support the use of equine assisted therapy as an essential part of holistic mental health treatment for conditions as varied as autism spectrum disorder, cerebral palsy, and anorexia.

Despite longstanding success in using therapeutic horseback riding and other equine assisted therapy techniques in health care treatment, many people aren’t familiar with the benefits. This information is especially relevant for parents caring for children who have mental health problems. Read on to find out exactly how therapeutic riding can make a huge difference in a patient’s quality of life.

Understanding Equine Assisted Therapy 

Equine assisted therapy actually covers a wide range of activities and therapeutic techniques that leverage the unique dynamics between a patient and a horse. Treatment methods are supervised and directed by a medical professional, differentiated from recreational equine activity through a local ranch or social club.

Horseback riding has been shown to contribute to the development of improved coordination and balance, directly aiding the physical rehabilitation process. Additionally, activities like grooming and feeding can help to improve motor skills and problem solving. More advanced treatments may be performed under the direction of an equine therapy specialist.

Equine Assisted Therapy Treats Several Mental Health Issues 

This list is by no means an exhaustive account of all the medical conditions that can be treated with equine therapy. Instead, it provides a sense of the how broadly the treatment is already being utilized.

Across the country, equine therapy has already been incorporated into mental health treatment plans for adults dealing with:

       

  • Mood and behavioral disorders
  • Autism spectrum disorder
  • Trauma and grief
  • Bipolar disorder
  • Depression
  • Sex and gambling addictions

Holistic Mental Health Care Through Equine Therapy 

Successful engagement with a horse is a physical, social and emotional challenge. That’s why it’s such an ideal complementary treatment for patients dealing with mental health issues. By working through the demands of horsemanship under the guidance of an experience medical professional, patients are able to work to build better habits and develop strategies for managing their symptoms.

 

Identifying Emotional Triggers 

One of the most important benefits of equine assisted therapy is the relationship between a patient and their horse. Horses are extremely sensitive to human emotions, making it difficult to ride if a person’s emotions are running wild. The plus side is that this sensitivity can also be used to identify emotional triggers and help patients discover the root of their mental health issues.

Building Communication Skills 

Due to their sensitivity to emotion, herd animal social dynamics, and relatively high intelligence, horses are strong communicators. They can also be easily agitated, making it important for patients doing equine assisted therapy to practice keeping their emotions in check. These lessons in self-control help the patient build skills they will likely rely on for the rest of their lives.

horsetherapy2

(image: Unsplash.com)

Overcoming Physical Challenges 


Even the act of getting into a saddle requires are certain level of coordination. Unrefined motor skills are a very common symptom of a wide range of mental health problems. As a result, equine assisted therapy puts a focus on refining physical skills.

Gaining Confidence Through Goal Setting 

Ultimately, becoming a good horseback rider requires individuals to master a long list of skills. The step-by-step process of learning to ride also naturally provides a set of goal posts for patients to reach for and overcome. The opportunity to set goals and achieve them is an important part of the emotional development process and a key perk of equine assisted therapy.

Explore More Equine Assisted Therapy Benefits 

Another advantage of equine assisted therapy is that it offers patients an alternative, promoting holistic care. There is a time and place for medication, but  I believe that the current cultural climate pushes for treating most conditions with pills and often fails to take a more holistic approach.

About the Author:
Lyle Murphy is the founder of Alternative to Meds Center, a holistic medication tapering and addiction treatment facility in Sedona, AZ. Lyle has dedicated his life to holistic mental health.

Understanding PTSD by Gender: Guest blog by Dale Vernor

ptsdim

(image: Kennington Osteopaths)

Post traumatic Stress Disorder, better known as PTSD can occur in a person who has experienced or been a witness to an event that is traumatic enough to affect their lives in a negative way. Witnessing a death, a serious accident, war, abuse, being a victim of a crime, natural disasters and childhood trauma can all be causes of PTSD. Many people only associate PTSD with war and veterans, but the truth is an estimated 3.5 percent of the US population suffers from PTSD.

Research has shown that there are differences in the brain when it comes to how men and women process and deal with PTSD. Science is admittedly behind on truly understanding the gender differences when it comes to PTSD and how it is expressed, but there have been some findings.

Men and women respond to stress differently. Men are more likely to respond with a fight-or-flight response in a stressful situation and women are more likely to use a more calming response known as tend-and-befriend.

This is an emotion-focused coping mechanism. It should be noted that there is so little data that stereotypes should not be formed, however, there is enough data to support differences in the genders.

PTSD in Men

Men are more likely to have PTSD due to combat trauma, trauma from natural disasters and disasters caused by human force, some sort of violence and accidents. Based on studies and research men actually suffer more traumatic life events than women on average, however, only 5-6% of men will experience lifetime PTSD. Lifetime PTSD is less prevalent in men than in women. Double the rate of women will experience lifetime PTSD at 10-12%.

PTSD in Women

Women are at a substantially higher risk for PTSD than men. Biology and psychology play a part in why those differences exist. Women are more likely to experience what is considered “high-impact trauma” at a younger age than men.

Women are more likely to experience sexual abuse, domestic violence and sexual assault that leads to their PTSD. It is sexual trauma that puts women at a higher risk for PTSD than men.

Women who suffer from PTSD will also tend to do so longer in comparison to men; on average 4 years to 1. When it comes to seeking help for PTSD women are more likely to seek support for their illness amongst a group. They tend to look for social support.

Symptoms of PTSD Same in Men and Women

The women and men who have this condition often express similar symptoms. Men may display their symptoms in a more aggressive expression where women have shown to retreat internally and avoid the outside world.

Some of the symptoms of someone suffering from PTSD are:

Re-experiencing nightmares, having flashbacks and frightening thoughts that appear real, avoiding people, places and things that may remind a person of the trauma and avoiding feelings and thoughts to cope with the trauma, signs of heighten anger and anxiety expressed physiologically, being hyper-vigilant against threats, difficulty sleeping, experiencing an onslaught of negative feelings, thoughts and judgments, unreasonable blaming of yourself, excessive guilt and a negative perception of yourself in the world, and disinterest in regular every-day activities.

PTSD and Substance Abuse

According to the U.S. National Library of medicine 50-66 % of people who have PTSD simultaneously suffer from addiction. What begins as a means to cope with the symptoms of PTSD, which are distressing, usually turns into a full-blown addiction.

Substances like drugs and alcohol can decrease anxiety in the moment, escape the pain , distract from negative emotions and increase pleasure in the short term. The coping mechanism of substance abuse affects both women and men. There are dual diagnosis treatment centers for people who are suffering from PTSD and substance abuse.

Post traumatic stress disorder, wherever you live in the world and whatever gender you are, can be hard to cope with. Please seek support if you need it and know you are not alone.

This post was written by Dale, a freelance writer specialising in mental health, based in the USA.  He can be found on Twitter https://twitter.com/DaleVernor

5 Tips for a Mental Health Emergency Plan: Guest blog by Emily Bartels

selfcareblue.png

(image: http://crmhfoundation.org/self-care/)

 

When it comes to emergency plans, usually we think in a more physical sense, but did you know that mental health emergency plans are important?

Mental health emergencies can be quite stressful, and if you’re in a mental health industry or have any personal concerns about your own health, providing the right help is important.  Here, we will outline important tips to help you create a mental health emergency plan that will suffice.

 

Have a Support system

If you tend to get overwhelmed when an emergency happens, a big way to help reduce the trauma from it is to have a support system. Whoever you are and whereever you work, your own personal triggers and issues are still there. If you’re having issues coping, find a support system- a friend, family member or therapist that can help.

You may want to come up with a plan to help your  responses to situations, especially when disaster strikes. If you do have anxiety and depression, do make sure that you have people that can help around you or reach out for help from a doctor or therapist.

 

Prepare For Emotional Reactions

Another big thing that emergency evacuation plan Melbourne  (in Australia) does point out, is you need to make sure that you have the right idea of what might happen.  You should know when you have chaotic reactions, and what you struggle with when disaster strikes.

Focus on what will help, what might happen when you do suffer from an incident, and make sure to communicate it to others.

Processing information is quite hard in a stressful situation, such as fear, anxiety, depression, or even a panic attack, and you should make sure that, with the group of people you trust or the medical profession, you do speak about what happens. It’s also important to make sure that you properly communicate to others.  While panic attacks and sad emotions do happen, you should know that you probably will be upset about whatever will transpire. But that its OK to feel this way.

 

Be Prepared to communicate

A large part of a mental health plan is to make sure that you communicate your needs. If you need to, make sure that you explain any mental health needs, such as medication you might need, in an emergency, with loved ones.  Its vital to your wellbeing  even when stressful to communicate. Letting others know can help them and you prepare for the worst and take action if needed. You aren’t alone.

 

Keep Contact information on hand

Pharmacies can help you get emergency medication, but making sure that you have the contact information for your provider, any diagnoses, and dosages of medication are important.  Make sure to let some people in your support system know, and also keep those phone numbers on hand in case if the emergency lines are overloaded.

 

Create a Recovery Bag

If you have extra medications, a comfort item, and anything that you can use to help in the case of an emergency or crisis, put it in a small emergency kit, which you can use if you need to attend hospital or appointments.  Remember, emergency kits aren’t just for physical health aspects, but also for mental health.  You need to make sure you’re prepared both physically and mentally for any issues that might transpire so that you’re not suffering.

Mental health during an emergency often isn’t focused on as much as say other aspects of your health. Depression, anxiety, and even suicidal thoughts don’t always go away, and you need to be prepared for that, and reach out for help so you can recover well.

Creating a plan to try and prevent or reduce this from happening with your medical team will help if a mental health emergency comes about. From there, you can get the help that you need in order to stabilise yourself, look after yourself and recover again.

 

This blog was written by Emily Bartels, freelance writer with an interest in mental health and wellbeing.

Happy Third Blog Anniversary! : On Our Third Birthday by Eleanor

pink3

(image : etsy)

Earlier this week, on the 1st March, Be Ur Own Light turned 3 years old! I still remember starting this blog as an outlet for my fears, thoughts and emotions after leaving a job in 2016 due to acute anxiety and panic ( part of my bipolar) . Writing the blog and sharing thoughts has been so therapeutic and it has taken me on  a journey that I could not have imagined when I started writing. As many of you know, this blog led to me writing for big media outlets and to my book deal (book hopefully will be out in November) and I am so grateful for the confidence it has given me too- and the chance to connect with people all over the world.

However, this year (as with the past 2), the blog has attracted a horde of talented writers wanting to spread their messages about mental health and wellness. Some have shared their personal stories of hope and recovery, others have given useful tips on health and wellness  and we have covered topics as wide ranging as Borderline Personality Disorder (BPD), Post Traumatic Stress Disorder (PTSD) and addictions to drugs and alcohol. We have talked about pet therapy, writing therapy, mindfulness and yoga, amongst other therapies.

My guest bloggers have written about their recovery from mental illnesses like anorexia and bipolar disorder. National campaigns like the Diana Award also got in touch with us to discuss bullying and LGBT issues too and Jami charity asked us to cover their mental health awareness campaign (which I helped set up). Furthermore, Be Ur Own Light has also covered World Mental Health Day and Time to Talk Day this year, featuring personal mental health stories as a way to raise awareness and fight misconceptions.

Thank you to my amazing guest bloggers March 2018-2019 for your fantastic content:   

Donna at Wildwoman Book Club for Self care

Lynn Crilly- Hope with eating disorders (book)

Cordelia Moor- Living with Quiet BPD for Time to Talk Day

Sarah- On Depression for Time to Talk Day

Peter McDonnell-  Managing anxiety and psychosis for TTD

Cara Lisette- Recovery from anorexia and bipolar disorder for TTD

David Welham- Depression and Recovery/  Being a parent of children taking exams

Rachelle Wilber- Treatment for PTSD (post traumatic stress disorder)

Brandon Christensen- What is mental health stigma?

Charlotte Underwood- Overcoming Adversity/ The Saviour Complex

Ralph Macey- Managing Bipolar in the workplace

Manmohan Singh- Benefits of Yoga

Alex Sabin- Enjoying the Holidays after Addiction

Spela Kranjec- How to Accept Yourself/ My Journey in surviving Anorexia

Jami charity- Mental Health Awareness Shabbat campaign

Brookman- Avoiding a relationship crisis at Christmas

Sarah Cardwell-  Womens health awareness

Anti Bullying Week, the Diana Award and Everyones Talking about Jamie

Allen- Recovery from alcoholism and mental illness

Lizzie Weakley- How to combat your eating disorder

Posy and Posy- Flowers for wellness

N- Poem on depression- Copy of my Mask

Dan Brown at My Therapy- Suicide prevention on social media- World MH Day

Lydia- On complex PTSD and recovery

Ashley Smith- how Physiotherapy helps with stress and anxiety

Amy Hutson- How Writing Therapy helps

Christine H- What family therapy is really like

Meera Watts- How Yoga enhances your lifestyle

Dawn Prime- How can Animal and Pet therapy help

Bill Weiss- Mental Health Stigma and Drug addiction

Dr Nancy Irwin- Signs your loved one is abusing drugs

Eve Crabtree- The MIND diet for Dementia

James Kenneth- Overcoming mental health challenges

Ellie Willis- A guide to mood disorders

AXA PPP- is social media bad for our health?

Lori Longoria- How baths and spas help relaxation

Tomas Sanchez- can alcohol raise stress levels and affect mental health

Dr Janina Scarlet- Therapy quest book

Cloe Matheson- tips to reduce stress

Paul Matthews- fitness and how it helps depression

Katie Rose- How to help anxiety and panic attacks

Anonymous- on sexual abuse

Kayla Clough- coping with post partum depression

Kara Masterson- 4 tips to begin the fight against drug addiction

Michelle Hannan- 5 tips to boost your immune system

Kevin Morley- Satori Mind- Tips to boost mindfulness

Sara Whitehouse at Stadia Sports-How sport can help mental health

Amy Boyington- How holistic medicine helps mental health

 

Thank you so much to all of you and I am excited to see what 2019 brings for the blog!

2018 was a very special year for me and my writing- being published in Metro.co.uk, Glamour, The Telegraph, Happiful magazine, the Jewish News and several other media outlets. I was featured in articles in Cosmopolitan, Elle, Prima, Yahoo News, Prevention magazine and Refinery29 and guest blogged on other mental health blogs too.

This year on the blog I wrote about my life with social anxiety and work anxiety, winter blues and SAD/ depression, I shared my articles about being plus size and a bride and about my recovery from bipolar disorder. Furthermore, I wrote about the Twitter hashtags I started #mydepressionmeans and #myanxietymeans, to help people feel less alone and share their own experiences online.

On the blog I also reviewed the brilliant book ‘Love and Remission‘ by Annie Belasco by Trigger Publishing, about breast cancer and mental health. Triggers mental health books are great and I read so many that I was unable to review due to time constraints including Depression in a Digital Age by Fiona Thomas and books by Paul McGregor and Ruth Fox.

This year we were given the accolade of being a Top 10 UK Mental Health Blog by Vuelio and were a shortlisted finalist in the 2018 UK Blog Awards (Health and Social Care category). I was also invited to the Mind Media Awards which was an incredible experience and this year, we have been nominated for Blogger of the Year in the Mental Health Blog Awards.

Be Ur Own Light continues to be read globally and I love receiving your messages about the blogs and finding new writers too.  Blogging makes me happy and I hope it helps so many of you too and you love what we do here.

Heres to a productive, wonderful, fun and exciting year of educating and battling mental health stigma too 🙂

Happy 3rd birthday Be Ur Own Light!  ❤ May this be a special year for us

Love and gratitude,

Eleanor    

xxx

eleanortwit

 

How to Enjoy the Holidays after Addiction: Guest blog by Alek Sabin

 

Holiday After Addiction 2 (2)

Socialising during your recovery always requires some effort, and life after rehab always takes some serious adjusting, but it can be especially difficult during the holiday season. The holidays are a time when you reunite with family and friends and spend time at seasonal social gatherings. You may encounter friends from your past times of using, people with whom you have impaired relationships, and social situations that tempt you to compromise your sobriety. In short, despite being one of the happiest times of the year, the holidays can also be stressful and dangerous for sobriety.

While the holiday season is a season of joy and giving that ought to be celebrated, it is important to be on your guard in order to protect your newfound sobriety. In case you find yourself or a loved one struggling to navigate recovery from addiction this season, here are some tips for protecting the sobriety you’ve worked so hard for during the holidays…

 

Know Your Triggers

Take an inventory of what your triggers for substance use are. In the past, did you use when you were hungry, angry, lonely, or tired? Was substance use an outlet for stress? Do you experience cravings most when you are bored or sad?

Whatever your triggers, be sure to take the necessary steps to keep those triggers at bay. If stress is a trigger for you, for example, practice regular stress relief techniques like meditation, even when you don’t feel particularly stressed. If you are tempted to relapse when you are bored, on the other hand, make it a point to plan out your days with wholesome activities and to have a go-to activity for those times when you truly do have nothing to do.

 

Use Your Support System

It is so crucial to set up a support system within your social circle during recovery, and the holidays are a perfect time to take advantage of that support system. Talk to members of your support system, especially family members and friends with whom you may be attending holiday gatherings. Tell them about what struggles you are facing and what you are worried about this season. This will help them remain mindful of you and allow them to help you at those times this season when you need it most.

 

Don’t Be Afraid to Call for Help

Your support system can carry you through the most difficult times of the holiday season. If you are worried about temptations to pick up alcohol during a particular holiday gathering, for example, a friend or family member can refrain from drinking with you or stay by your side throughout the evening to help hold you accountable. If you are worried that spending time with a particular group of people might tempt you to use again, make alternate plans with a friend or family member who understands your recovery.

 

Consider Whether an Event is Worth It

Holiday gatherings can be stressful for a variety of reasons. You have to answer questions about what you have been up to and what’s new in your life. You may encounter people with whom you used to use during times of addiction. You may find yourself around loved ones with whom you are still trying to repair harmed relationships. There are all kinds of reasons to be stress about attending a holiday season event, and for those occasions when you think the stress may be too much, it’s important to recognize when it may be better to miss an event.

 

Make a Plan for Parties

If you do feel that a holiday party will be low-risk enough for you to attend, be sure that you still come with a plan. Bring your own non-alcoholic party drink to sip on if you know alcoholic drinks will be present. Drive yourself so that you can duck out a bit early and have more control over when you leave. Plan out what you will say any time someone offers you a drink at parties. Try to envision which scenarios may arise so that you can be prepared for them.

 

Wear Your Sobriety on Your Sleeve

Finally, make the decision to own your sobriety this season. When someone asks you what is new in your life, go ahead and tell them about your sobriety (only if you feel comfortable doing so, of course.) Talk to them about your journey thus far, in as little or as much detail as you desire. Share what you are looking forward to as you continue your journey. When others see you talk enthusiastically about your recovery, they are sure to respond with similar enthusiasm, offering a shoulder of support and becoming advocates of your recovery.