Category: Perinatal mental health

A Journey From Stress To Rest: Tips To Get A Restful Night’s Sleep

~ Eleanor Segall ~ 2 Comments

(image: Kinga Howard, Unsplash)

Are you seeking restful sleep at night? If so, then you are not alone in this; the majority of people face the issue of restlessness at night. In fact, in the United States, about 50 to 70 million people suffer from insomnia, as reported by the National Heart, Lung, and Blood Institute and SleepHealth.org. Millions more around the world, including in the UK, also struggle with the affects of poor sleep.

When your mind is entangled with the day’s worries, whether it’s work stress, family commitments, or occasional illnesses, achieving a truly restful night’s sleep can feel like a distant dream.

But fear not; this guide is here for you to unlock effective tips for a peaceful night’s sleep.

1.    Understanding Hormonal Balance

Hormones play a vital role in regulating sleep; they are natural chemicals in your body. For instance, low testosterone levels can significantly impact sleep quality, especially in men. However, TRT can be a viable option if your t-levels are really low and you want to improve sleep patterns. This helps you to regain lost energy and vitality.

There are different types of TRT (testosterone replacement therapy) options available. It includes injectables, creams, gels, or capsules. The best way to determine which option is right for you is to consult your doctor. They will carefully assess your situation and recommend the most suitable course of action tailored to your needs. This ensures that any treatment you receive is safe and appropriate for your overall well-being.

2.  Establish a Relaxing Bedtime Routine

A relaxing bedtime routine is crucial in signalling your body that it’s time to relax and get ready for a nap. Start by setting a specific time to go to bed and wake up, even on weekends. This regular schedule helps your body get used to a routine. Next, include soothing activities in your routines, like reading a book, taking a warm bath, or practicing meditation.

These activities promote relaxation and give your mind peaceful thoughts, which leads to restful sleep. In fact, in this way, when you wake up the next morning, you will feel refreshed and ready for a new day.

(image`: Rock n Wool: Unsplash)

3.   Create a Sleep-Inducing Environment

Your bedroom environment significantly impacts your ability to get rest. Ensure your bedroom is quiet, dark, and cool. A peaceful space helps you avoid disturbances that can wake you up during the night.

Consider using blackout curtains for darkness because it signals to your brain that it’s time to take a rest. Invest in a comfortable mattress and pillows to support your body adequately. If noise is a problem, use earplugs or a white noise machine to block out disruptive sounds.

Keeping the room cool, usually between 60-67°F (15-19°C), helps your body temperature drop, which is necessary for sleep. When you have the right conditions in your bedroom, you’re more likely to enjoy uninterrupted and high-quality sleep, leaving you energised in the morning.

4.  Manage Stress and Anxiety

Stress and anxiety are significant barriers. That’s why it’s recommended to learn stress management techniques that help calm your mind and body. One effective technique is deep breathing exercises. This involves taking slow, deep breaths to relax your nervous system and reduce stress. You can also explore practices like yoga or progressive muscle relaxation, which help alleviate tension and promote relaxation.

Another helpful strategy is journalling. Before bedtime, jot down your worries and thoughts in a journal. This can be a therapeutic way to clear your mind and ease the burden of stress and anxiety, making it easier to fall asleep peacefully.

After all, managing stress is not just about the night; it’s about finding balance throughout your day. In this way, you can create a more harmonious and restful experience for yourself.

5.  Mindful Eating and Exercise

What you eat and how you move throughout the day can influence the quality of your sleep. To promote it, taking care of these and being mindful of what you consume is essential. When it comes to eating, avoid heavy meals, caffeine, and alcohol before going to bed, as they can lead to restlessness and insomnia . Instead, opt for light, sleep-promoting snacks like almonds.

In terms of physical activity, regular exercise is beneficial, especially when done in the morning. However, it’s advisable to steer clear of vigorous exercise too close to bedtime, as it may leave you feeling too energised to take a rest. These lifestyle choices can contribute to a more peaceful and refreshed night.

Final Thoughts

Achieving a restful nap is a journey that requires a holistic approach. By establishing daily habits, you can make the way for a better power nap. Remember, each small step you take can significantly improve your sleep quality and impact your overall health and well-being.

This article was written by a freelance writer.

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Meditation 101: Everything You Need To Know by Miranda Spears.

~ Eleanor Segall ~ Leave a comment

Photo from Unsplash

Embarking on the journey of meditation is akin to entering a profound realm of self-discovery and tranquility. This ancient practice, deeply woven into the fabric of various cultures and spiritual traditions, offers a transformative pathway to inner peace and mindfulness. In this exploration of meditation, you can delve into its fundamental principles and techniques. You may also learn about the many benefits it brings. If you are eager to embark on this contemplative journey, there is much to be gained.

Understanding the Essence of Meditation

Meditation, at its core, is a mental exercise designed to heighten awareness and cultivate a tranquil state of mind. In a world filled with incessant noise and distractions, meditation serves as a sanctuary. This is a space that is meant to silence the ceaseless chatter of the mind. Through various techniques such as focused breathing, guided visualisation, or mindful observation, individuals aim to create a profound sense of calm and presence in the current moment. There’s a reason why meditation has been a part of the human experience since as far back as 5000 BCE.

Getting Started on Your Meditation Journey

Begin by finding a quiet and comfortable space where you can sit or lie down without distractions. Creating an environment that allows you to immerse yourself in the practice is foundational. Once settled, turn your attention inward, focusing on your breath—an elemental meditation technique. Inhale deeply, feeling the air fill your lungs, and then exhale slowly, consciously releasing tension. Alternatively, engage in mindful observation by letting thoughts come and go without attachment, cultivating a non-judgmental awareness of the present moment. Don’t be surprised if a surge of energy during meditation happens — and don’t judge it if it does.

Various Types of Meditation

Meditation is a diverse tapestry, offering various techniques catering to different preferences and goals. Mindfulness meditation encourages being fully present, urging individuals to observe thoughts and sensations without attachment. Transcendental meditation involves repeating a mantra silently, guiding practitioners toward a state of relaxed awareness. Loving-kindness meditation centers around cultivating feelings of love and compassion, often achieved through the repetition of positive phrases. Body scan meditation encourages a mental exploration of the body, identifying and releasing tension to promote both physical and mental relaxation.

Benefits of Meditation

The benefits of meditation are extensive and well-documented, making it a compelling practice for those seeking holistic well-being. Stress reduction stands as one of its primary advantages, with regular practice promoting relaxation and heightened mindfulness. Improved concentration becomes a natural outcome, as meditation serves as a training ground for the mind, enhancing cognitive function and focus. Emotional well-being experiences a positive shift, marked by reduced anxiety, a more optimistic outlook, and increased emotional resilience. The calming effect of meditation often extends to sleep, contributing to improved sleep quality and overall restorative rest.

Challenges on the Meditation Path

While the benefits of meditation are profound, the journey is not without its challenges. Patience becomes a valuable companion, recognizing that meditation is a skill that matures over time. Developing a consistent practice is equally crucial; establishing a routine, even if just for a few minutes each day, allows individuals to experience benefits. Encouraging experimentation with different techniques acknowledges the uniqueness of each individual, encouraging them to discover approaches that resonate with their personal preferences. Incorporating meditation into daily life is a transformative process, one that extends beyond formal sessions. Integrating mindfulness into routine activities, such as mindful eating or walking, becomes a practical and enriching way to extend the benefits beyond the confines of just one daily meditation session.

Final Thoughts on a Transformational Process

Practicing meditation will unlock a special door to the realm of self-discovery and serenity. As one navigates the principles, techniques, and benefits, it becomes evident that the true beauty of meditation lies not solely in reaching a destination but in embracing the ongoing journey toward self-awareness and inner peace. Whether you are a novice or a seasoned practitioner, the path of meditation invites you to explore the depths of your own consciousness and find solace in the stillness of the present moment.

This article was written by writer Miranda Spears.

PCOS, Mental Health and Adulting.

~ Eleanor Segall ~ 1 Comment

Some of you will know that I have been really quiet on this blog for a long time about certain aspects of my life.

Being mid thirties and married, I often get asked, ‘Do you have any children?’ or ‘How many kids do you have?’.

I often explain that I don’t have kids yet but I have 2 fur babies, my guineapigs Midnight and Nutmeg.

The truth is I have wanted to be a Mum since I was a young girl. Ive had lists of baby names since I was age 12. If it was up to me, I would be a mother already. Mothering is a huge part of my heart and soul. I am blessed to be an auntie, which is incredibly special.

This summer, after various symptoms including weight gain, irregular periods and a scan revealing ovarian cysts, I was diagnosed with PCOS (Polycystic ovarian syndrome). This syndrome can cause irregular periods, irregular ovulation and sometimes infertility as a result. It is a hormonal condition where your body produces too many androgens (male hormone) and its very common.

I got the diagnosis one month before I turned 35, in June this year. Why is this significant? Some will know that 35 is seen for some as a cut off point, when your eggs either start to decline or reduce in amount. There is also a greater risk as you get older for certain things like miscarriage and disabilities in the foetus. Being overweight as well with the PCOS (and other bipolar medication) means that the PCOS is worsened and my period cycle is not normal. I need to lose the weight, to help my fertility too.

I called my book ‘Bring me to Light’ because I had come to a place of light after darkness. I didn’t know a new challenge would be coming my way.

So- I have started to take supplements to help me ovulate more regularly and get my body ready (myo-inositol and folic acid, vitamin d, fish oils with omega 3). I am also trying to lose some weight and gain better health and regular ovulation, through regular exercise. Recently, I have signed up with a nutritionist and I am in process of changing my diet so less carbs, less sugar. Soon, I may need to speak to my GP to get further intervention re making sure I am regularly ovulating, but until then, I am trying to overhaul things.

This isn’t easy. I crave sugar. I crave chocolate. I love pasta. I love fruit juice. I can’t completely cut them out yet to help my health conditions but I will get there in time (reduction is key).

My nutritionist has highlighted to me that when you have raised cortisol (stress hormone) levels, your body finds it holds on to weight. I am doing a lot better with my PTSD panic attacks but when they do happen I get raised cortisol. I also take heavy medications and my metabolism is affected too.

I have been coming to terms with so much. I know one day soon, I will be a Mum and Rob and I will be parents. Its just going to take a little longer.

Just wanted to say a big shout out to all friends who have supported me with this, especially those on instagram going through their own struggles too. You have held my hand, comforted me and helped to wipe my tears. My therapist has been helpful too- and our faith and prayers keeps us going.

Being an adult really is hard and this will be an ongoing journey. People have worse things than me too, but as someone once told me, we are not given more than we can handle….

With love,

Ellie x

Empowering Homebound Parents Through Mental Health Support Strategies by Lizzie Weakley.

~ Eleanor Segall ~ 3 Comments

(image: Alexander Dummer)

Being a parent is challenging, but being a parent who is homebound can be incredibly isolating and stressful. With the added pressures of the COVID-19 pandemic, homebound parents have been struggling with their mental health more than ever before. However, it doesn’t have to be this way. There are several mental health support strategies that parents can implement to help them cope with this challenging time and help them continue to provide their children with the love and care that they deserve.

Prioritise Self-Care

Self-care practices such as mindfulness, meditation, and exercise can help homebound parents manage their stress and maintain their mental health. They can schedule regular exercise routines at home, and practice deep breathing and meditation during their downtime. It is essential for homebound parents to set boundaries and take care of their well-being to increase their capacity to address the demands of parenthood.

Seek Professional Help

Homebound parents who are struggling with their mental health should consider seeking the support and guidance of a mental health professional. They can benefit from online therapy sessions, group therapy sessions, or taking medication that might help them feel better. There are also many mental health hotlines and online resources available to parents struggling with their mental health.

Connect with a Support Network

Homebound parents can engage with online support groups where they can share their experiences, offer and receive advice, and connect with other people going through the same thing. It is also a good idea to connect with friends and family members for emotional support. Social connection is vital to maintaining good mental health.

Utilize Home Health Care Services

Home health care services can provide support and assistance for parents who are struggling with their health. These services can include anything from medication management to helping with household chores and providing much needed respite care for parents. Home health care services can also help parents navigate local resources to receive additional support.

Practice Stress-Reducing Activities with Children

Homebound parents can engage their children in various stress-reducing activities such as sensory play, guided meditation, deep breathing exercises, and yoga. These activities can help children learn how to manage their emotions and provide a calming environment for both parents and children.

Being a homebound parent is challenging, but it becomes even more challenging when mental health struggles are involved. Still, it is essential to prioritise self-care and seek professional help when needed. Engage with a support network, consider utilising home health care services, and perform stress-reducing activities with children.

These strategies will significantly empower homebound parents and help them cope with the challenges of parenthood effectively. With the proper support, homebound parents can provide the love and care their children need and deserve.

This article was written by writer Lizzie Weakley.

Exploring The Health And Wellbeing Benefits Of Natural Foods by Ani O.

~ Eleanor Segall ~ Leave a comment

(image: free image)

Eating natural foods may seem intimidating, but it has countless benefits for your health. Not only are natural foods nutrient-dense, offering essential vitamins and minerals to give you energy throughout the day, but they’re also tasty! Incorporating these healthy choices into your meal plan is a great way to nourish yourself and your loved ones. With the right recipes, exploring the world of natural foods can be exciting and delicious – read on to discover why eating healthier doesn’t have to mean sacrificing flavour or comfort in the kitchen. 

The Health Benefits of Eating Natural Foods 

Eating natural foods can have a multitude of health benefits. They tend to be lower in calories and are often packed with vitamins, minerals, and other nutrients our bodies need to function properly. In addition, natural foods are less likely to cause inflammation in the body, which has been linked to a host of chronic health conditions. Beyond physical health, eating natural foods can also improve our mental health. Studies have shown that a diet rich in whole, natural foods can help reduce symptoms of anxiety and depression (sometimes in combination with other methods too). So why not swap out processed snacks and meals for fresh fruits, veggies, and whole grains? Your body and mind will thank you! 

How Natural Food Affects Mental Health 

When caring for our mental health, we often think of practices like meditation and exercise. But did you know what you eat can also impact your feelings? Eating natural, whole foods can positively affect your mental health. These foods are rich in nutrients like omega-3 fatty acids, magnesium, and vitamins B12 and D, all of which have been linked to improved mood and cognitive function. On the other hand, highly processed and sugary foods have been shown to contribute to feelings of anxiety and depression. So next time you’re grocery shopping, consider adding more fruits, vegetables, and lean proteins to your cart for a healthier mind. 

How to Find High-Quality, Natural Ingredients 

When it comes to finding high-quality, natural ingredients, it’s all about doing your research. Start with seeking out companies prioritizing quality over quantity, and avoid those trying to cut corners with artificial or synthetic additives. There are companies like Southtown Health Foods that provide natural ingredients. Look for products that use whole, plant-based ingredients and avoid those with preservatives, fillers, or other additives that can detract from the overall quality of the product. Talk to experts and read reviews to better understand what brands and products are worth your time and money. Above all, remember that finding high-quality, natural ingredients requires patience, dedication, and a willingness to learn more about the products you’re buying and the companies behind them. 

Easy Ways to Incorporate Natural Foods Into Your Diet 

Incorporating natural foods into your diet doesn’t have to be a daunting task. Plenty of easy and delicious ways to add more fruits, vegetables, and whole grains into your meals. One simple idea is to swap the white bread for whole-grain bread or try a wrap with lettuce instead. Another idea is to add some fresh berries or sliced bananas to your morning oatmeal for a sweet and healthy start to the day. If you’re a smoothie lover, throw in some spinach or kale for extra nutrients. By making small swaps like these, you can easily boost the nutrition of your meals without sacrificing flavor.

 

Tips for Making Delicious and Healthy Meals with Natural Food Ingredients 

Making delicious and healthy meals using natural ingredients can be challenging, but it’s worthwhile. By using fresh fruits and vegetables, whole grains, and lean proteins, you can create dishes that taste amazing and are great for your body. One tip is experimenting with different herbs and spices to add flavour without relying on heavy sauces or oils. Another is to meal prep in advance, making it easier to whip up a nutritious meal when you’re short on time. With creativity and quality ingredients, eating healthy can be tasty and enjoyable. 

The Environmental Impact of Eating Natural Foods 

Eating natural foods can have a significant impact on our environment. We support sustainable farming practices when we choose minimally processed foods grown without chemical pesticides and fertilisers. These methods prioritise soil health, biodiversity, and the conservation of natural resources. This is important because conventional farming practices often lead to soil erosion, water pollution, and the destruction of habitats. By eating natural foods, we can significantly decrease our carbon footprint and support a more sustainable food system. Natural foods often have higher nutrient densities, making them a delicious and nutritious option for our bodies and the environment. 

Exploring Different Types of Natural Foods and Where To Find Them 

You’re in the right place if you want to add variety to your diet and try new natural foods! There are many options, ranging from exotic fruit to leafy vegetables and everything in between. The best part? You can find these natural foods in several places, including your local grocery store, farmer’s market, or online. Shopping for natural foods can be fun as you explore new tastes and textures. So, if you’re ready to expand your palate and embrace the abundance of natural foods available, start exploring today! 

Eating natural foods is more than just a trend – its benefits can be felt in many aspects of life. It will improve your health (including mental health), the environment, and our planet. Natural foods can be beneficial for those trying to make healthier choices.

Plus, it’s fun to explore different types of natural foods, spices, and ingredients that you might not normally encounter in a traditional supermarket. Try cooking a new recipe with fresh, natural ingredients – your taste buds will thank you!

So go into the natural food world and get creative in the kitchen – you won’t regret it! 

Ani O. is a freelance writer and web enthusiast.

Taking Care of Your Mental Health When Living Alone: by Anita Ginsburg.

~ Eleanor Segall ~ 1 Comment

(image: Unsplash)

Living alone can be an amazing experience. You get to enjoy your own company, have complete control over your home, and create your own unique environment. However, it’s not all sunshine and rainbows. Living alone can also be lonely, isolating, and downright scary at times. It’s even more challenging when we’re going through something that affects our mental health. In this blog post, we’ll discuss some practical tips for taking care of your mental health when living alone.

Create a Routine

One of the biggest challenges of living alone is that we don’t have anyone else to be accountable for. We can sleep all day, watch Netflix all night, and neglect our responsibilities without any immediate consequences. This can lead to a lack of structure and routine, which can have a negative impact on our mental health. Creating a simple routine can help provide some structure to your day and give you a sense of purpose. Start by defining what your day should look like from the moment you wake up until the moment you go to bed. This doesn’t have to be complicated – it can be as simple as waking up at the same time every day, doing some exercise in the morning, working for a few hours, and then taking some leisure time in the afternoon.

Stay Connected

Living alone can be incredibly lonely, especially if you’ve recently moved to a new city or lost touch with friends and family. Social connections are essential for our mental health, so it’s important to stay connected with others in any way possible. Calling or texting friends and family, joining a virtual book club, or connecting with others on social media can all help alleviate feelings of loneliness and isolation.

Create a Comfortable and Safe Home Environment

Living alone can also be scary sometimes, especially if you’ve had negative experiences in the past. It’s important to create a comfortable and safe home environment that you enjoy spending time in. This can include things like decorating your apartment with things that make you happy, investing in a security system, and ensuring that your doors and windows are locked at all times. Feeling comfortable and secure in your home can help alleviate anxiety and stress.

Take Care of Your Physical Health

Taking care of your physical health is crucial for your mental health, especially when living alone. When we don’t have anyone else to motivate us or remind us, it’s easy to fall into unhealthy habits. Eating a balanced diet, getting enough sleep, and exercising regularly can all help improve your mental health.

Seek Professional Help if Necessary

Lastly, if you’re struggling with your mental health, don’t hesitate to seek professional help. Living alone can be challenging, but it’s important to remember that you’re not alone. There are many resources available to help you cope with mental health challenges, including therapy, a psychiatrist, support groups, and hotlines. Don’t be afraid to reach out for help if you need it.

Living alone can be an amazing experience, but it’s important to take care of your mental health when living solo. Creating a routine, staying connected with others, creating a comfortable and safe home environment, taking care of your physical health, and seeking professional help if necessary can all help alleviate mental health challenges. Remember, you’re not alone – there are many resources available to help support you on your mental health journey. So, take care of yourself and enjoy the independence and freedom that comes with living alone.

Anita Ginsburg is a freelance writer form the USA.

5 Ways Good Physical Health Can Improve Mental Health by Lizzie Weakley

~ Eleanor Segall ~ 1 Comment

(image: free image)

It’s no secret that physical and mental health are closely linked. When you’re physically healthy, you tend to feel better mentally and emotionally. The reverse is also true; when your mental health is suffering, your physical health often declines as well. That’s why it’s so important to take care of your physical health, especially if you’re struggling with mental health issues. Here are five ways that good physical health can improve mental health.

Improved Mood

When you’re physically healthy, you tend to have more energy and feel better overall. This can lead to an improved mood and a more positive outlook on life. If you’re feeling down, try getting some exercise or eating a nutritious meal. You may be surprised at how much better you feel afterwards!

Increased Relaxation

When you take care of your physical body, it helps reduce stress and tension. Exercise releases endorphins, which have mood-boosting effects, and can also help you sleep better at night. A healthy diet provides your body with the nutrients you need to function properly, which can also help reduce stress levels. If you’re struggling with food intake, consider consulting with a dietician who is trained in mental health. They’ll be able to assist you with services tailored to help you both mentally and physically!

Improved Concentration and Memory

Physical activity increases blood flow to the brain, which can improve brain function. Eating a healthy diet has also been linked with improved cognitive function. If you’re having trouble concentrating or remembering things, try adding more fruits, vegetables, and whole grains to your diet and increasing your activity level. You don’t have to do this all at once, but can gradually adjust your diet to include more whole foods.

Greater Sense of Accomplishment

When you set goals for yourself and then achieve them, it gives you a sense of accomplishment and boosts your self-esteem. Getting regular exercise and eating right are both great ways to set and achieve goals that improve your physical health while also improving your mental well-being. Consider rewarding yourself when you hit certain goals, such as finishing three days of exercising in a row. Before you know it, you’ll be forming healthy habits!

Enhanced Coping Skills

Having good physical health can give you the strength and endurance you need to get through difficult times. When you’re physically healthy, you have more energy to put towards coping with difficult situations. You can also use exercise and healthy eating as positive coping mechanisms when you’re feeling overwhelmed or stressed out. There’s a reason why many people like to go on a walk to clear their mind. Consider adding in these healthy coping mechanisms the next time you’re stressed.

If you’re struggling with your mental health, taking care of your physical health is a great place to start. There are many benefits to be gained from eating right and exercising regularly, not the least of which is improved mental well-being. So if you’re feeling down, try using some of these tips to boost your mood and improve your mental health.

This article was written by freelance writer Lizzie Weakley.

We are 7! On Be Ur Own Light’s 7th Blog Anniversary by Eleanor

~ Eleanor Segall ~ 3 Comments

On the 1st March 2016, I started this blog as a way to provide therapy for myself- as I was going through panic attacks, (caused by trauma). Can you believe that was 7 years ago?! I can’t! Since then I have had several years of therapy and my life changed so much too for the better- I met my husband, we got married and moved to our first home.

The blog has turned into a book Bring me to Light (with Trigger), writing for Metro.co.uk, Glamour, the Telegraph, Happiful, Rethink Mental Illness, Mind and other incredible organisations, I have partnered with large and small brands, charities, businesses, writers to create content that battles stigma on mental health. We have been awarded as a Top 10 UK blog by Vuelio since 2018 (thank you) and I love to share my story to help others and educate people about bipolar, anxiety, panic disorders, psychosis, mania and mental health in the workplace (amongst other mental health topics!). I have also recorded podcasts and have begun speaking in the community about bipolar with my Dad.

I cannot believe it has been 7 years since I opened up my computer to write- I was struggling. a lot. Writing has been such a therapy and a saviour to me.. and I hope this blog helps you too!

As always, I want to thank all my contributors and brands (sponsored or not), as well as the digital agencies and freelance writers who provide content too.

This year March 22- 23 we have featured (where it says my name, I wrote it!)

How to Stay Motivated When You’re Feeling Lost: Tracie Johnson

Change the Story Campaign- Eating Disorder Stereotypes- Hope Virgo

Performance of She Used To Be Mine (Sara Bareilles) by Nicolina Bozzo- Eleanor

5 Tips on How To Talk To Your Boss About Mental Health- freelance writer

Does Retail Therapy help your mental health?– freelance writer

9 Tips On Prioritising Your Mental Health while raising children- freelance writer

How to Keep a Good Mindset with Physical Therapy – Sierra Powell

Bipolar and Perinatal mental health- Eleanor

4 Types of Alcohol Addiction Services You can Turn To for Help- Rachelle Wilber

How to Transform Social Anxiety – Lewis McDonnell at Phobia Support Forum

What It’s Like To Go Through Severe Depression as a Bipolar Episode- Eleanor

What To Do When You Feel Alone- Eleanor

4 Reasons to Cook For Yourself- freelance writer

Learning to Embrace Schizoaffective Disorder -Mental Health Awareness Week- James Lindsay

Promoting wellbeing, good mental health and reducing stress in the elderly- freelance writer

Top 10 UK Mental Health Blog Award from Vuelio- Eleanor

Mental health, low self esteem, body image and fashion- freelance writer

What It Means To Have an NHS Perinatal Psychiatry Meeting- Eleanor

Unbroken- How Madeleine Black learnt to heal after sexual violence- Eleanor

What Tools Go Into Substance Abuse Treatment- Kara Masterson

Living with Anxiety- Promoting Mental Health and Success In the Workplace- Erin Hallett

How to know if you have an eating disorder and what to do next- Rachelle Wilber

How can I help an alcoholic or addict parent?- Chaye McIntosh

Boost Your Confidence- freelance writer

Taking Lithium for Bipolar Disorder- Side Effects – Eleanor

4 Effective Ways to Boost Your Mood- freelance writer

Knowing when its right to seek substance abuse treatment- Rachelle Wilber

Protecting mental health, a guide- The Mental Health Foundation

Letting go of hurtful memories to be happier- freelance writer

Group therapy and healing- Lizzie Weakley

Mental health medication and heatwave side effects- Eleanor

How to Create Healthy Daily habits- Sierra Powell

3 Journalling Techniques for Improved Mental Health- freelance writer

Looking after elderly parents- freelance writer

Thank you to a mental health nurse for sharing my book – Eleanor

Interview on Living with Bipolar with Best For You NHS- Eleanor

5 Tips for Communicating with Someone with Dementia- freelance writer

7 Tips to Help Your Personality Shine Through- freelance writer

Sleep Expert on how to stay cool on hot nights- freelance writer

Book Review of my book Bring me to Light by Deb Wilk- Eleanor

4 kinds of Therapy to consider- Rachelle Wilber

Coping with Borderline Personality Disorder and Obsessive Compulsive Disorder- Dr Joann Mundin

Are work places doing enough for mental health post-covid? – freelance writer

Mental Health at Work: First Aid products- writer

The Anxiety Train- a New Year- Eleanor

PTSD therapies and what is right for you- Kara Masterson

Managing mental health when you start college/university- freelance writer

Helping elderly relatives take care of themselves- freelance writer

How to Stay Emotionally Healthy during a Divorce- Lizzie Weakley

4 Ways EMDR Therapy can help you cope with Anxiety- Rachelle Wilber

Stuck in a Rut? Try These 4 Things- Dixie Somers

Non Traditional Therapeutic Activities to Try for Anxiety- Brooke Chaplan

Dealing with Dental Anxiety- Lizzie Weakley

Overcoming Seasonal Mood Changes- Brian Thomas

3 Years of my book Bring me to Light- Eleanor

5 Unbeatable ways to unwind- Dixie Somers

Speed Up Bipolar diagnosis to save lives- Bipolar UK- Eleanor

Losing a loved one- coping with anxiety- Hannah Walters

4 Ways to Treat an eating disorder- Lizzie Weakley

Bipolar UK commission announcement on government funding – Eleanor

How Living by the waterfront improves health- Rachelle Wilber

What football has taught me about life and mental health- Rose Atkinson-Carter

Anxiety and climbing, not carrying mountains- Eleanor

How Car accidents affect mental health- Stubbs Law Firm

How can EMDR therapy help you?- Brooke Chaplan

Tips for planning a sensory friendly wedding- Clay Reese

How to manage emotional eating- Lizzie Weakley

Methods for helping addiction recovery- Kara Masterson

How to tell if a loved one needs psychiatric help- Brooke Chaplan

What to do if you have an eating disorder- Brooke Chaplan

Navigating a divorce and preserving your mental wellbeing- Dixie Somers

January anxiety and burn out, how to avoid- Dr Catherine Carney at Delamere

How to cope with ADHD- freelance writer

My talk at the mental health awareness shabbat on bipolar- Eleanor

Tips to help seasonal depression- Obehi Iyobhebhe

How to help support your friends journey to sobriety- Anita Ginsburg

Why self care is so important- Brooke Chaplan

Coping with big life changes- Meghan Belnap

Befriending my brain, a new book on psychosis and recovery by James Lindsay- Eleanor

Thank you all for contributing and I am raising a glass to 7 years of this blog!!

Love and gratitude,

Eleanor x

The Unseen Consequences: How Bad Habits Can Affect Your Health and Wellbeing.

~ Eleanor Segall ~ Leave a comment

(Image: Maria Orlova for Pexels)

Most of us have bad habits that we’re aware of, whether it’s smoking, excessive drinking, or eating unhealthy foods. We may think that the only consequence of these habits is the occasional guilty feeling or a bit of embarrassment. Still, bad habits have far-reaching and unseen repercussions that can significantly affect our health. In fact, poor habits such as these can lead to various physical and mental health issues, such as depression, insomnia, and heart disease. The good news is that we can make changes to improve our health and overall well-being by understanding the unseen consequences of our bad habits.

Premature Ageing

Premature ageing is one of the most significant and often unseen consequences of bad habits. Smoking, for example, has been linked to premature wrinkles, age spots, and an overall aged appearance. The same applies to excessive drinking and unhealthy eating habits, contributing to poor skin health and general ageing.

Research has shown that bad habits can also contribute to accelerated ageing of the brain. Studies have found that excessive drinking, smoking, and other unhealthy habits can increase the risk of developing dementia and other age-related cognitive issues.

Decreased Mental Health

Bad habits can also have a negative impact on our mental health. Studies have found that smoking, excessive drinking, and unhealthy eating habits can all increase the risk of developing depression and anxiety. Additionally, poor habits can lead to an increased risk of developing insomnia, which can harm our mental health.

Addictions can be hard to break and severely impact your physical and mental health. Moreover, studies have found that bad habits can also increase the risk of developing substance abuse issues. If you feel you are struggling with addictions, there are drug rehab clinics which can help you, with qualified therapists.

Additionally, unhealthy habits can also lead to an increased risk of developing stress and other negative emotions. Studies have found that smokers and excessive drinkers are more likely to experience emotions such as anger and frustration, which can lead to further mental health issues.

Reduced Motivation

Bad habits can also have a negative effect on our motivation levels. People with unhealthy habits often feel lethargic and lack the energy and drive to complete tasks or take on new challenges. This can sometimes be attributed to poor nutrition, as unhealthy foods leave us feeling sluggish and unmotivated. Similarly, those who smoke often feel tired and lack the energy to exercise, which can further decrease motivation levels.

Bad habits can increase the risk of developing chronic conditions like diabetes and heart disease. These conditions can cause fatigue, which can further reduce our motivation levels. Additionally, those who consume excessive amounts of alcohol are more likely to experience difficulty concentrating, which can decrease motivation and mental health.

Lifestyle Changes 

Bad habits can lead to a dependence on these substances which could significantly alter your lifestyle. Just like you can lack motivation, you may also replace things you should do with bad habits, despite knowing it is not good for you. 

If you develop a dependence on alcohol or drugs, you may ignore responsibilities, such as work, spending time with friends, or even parenting, to indulge in your bad habits. While any bad habit can affect your life and be a problem, these instances are where you have arguably hit rock bottom because you care more about the habit than you do anything else. 

In these cases, seeking help through therapy or drug rehab is crucial. It can take time to accept you need help, but taking steps to find this support is the first stage of getting your life back. 

Increased Risk of Health Conditions and Diseases

Finally, bad habits can increase the risk of developing severe health conditions and diseases. Those who smoke are more likely to experience a stroke, lung cancer, heart disease, and an increased risk of developing COPD and other respiratory conditions. Similarly, excessive alcohol consumption can lead to liver cirrhosis, pancreatitis, and an increased risk of certain types of cancer.

Furthermore, those who engage in unhealthy habits are more likely to develop obesity and type 2 diabetes and an increased risk of developing high blood pressure and high cholesterol. These conditions can lead to an increased risk of stroke and heart attack and even reduce our life expectancy.

Conclusion

In conclusion, ‘bad habits’ can have far-reaching and unseen consequences that significantly affect our health and overall wellbeing. However, by understanding the unseen effects of our bad habits, we can make changes to improve our health and wellness for good.

This article was written by a freelance writer. If you need help for addictions or eating disorders, please reach for help from qualified professionals.

It’s Not Just The Therapist or Psychiatrist Alone: Why Treatment Centres Matter in Mental Health.

~ Eleanor Segall ~ 2 Comments

(Image: David Travis at Unsplash)

It’s not just the therapist or psychiatrist alone. The treatment centre/hospital matters in mental health.. It’s not that therapists are bad or unimportant; they can be critical in helping people with mental health concerns start on the road to recovery. However, sometimes treatment centres can have a huge impact on mental health and well-being, as a whole.

Lasting Impact of the Environment

First, the environment in which individuals with mental health concerns receive treatment can have a lasting impact on their mental health. Is the institution warm and welcoming to visitors? Or does it feel sterile and cold? Does it have adequate resources to meet the needs of its patients? Or is it underfunded and overcrowded? All these factors can have a significant impact on recovery, as they may create feelings of anxiety or alienation in the patient. For example, if the institute has Knightsbridge Furniture and a welcoming waiting area for visitors, it may make people feel less anxious about their treatment, because the furniture is designed to provide comfort.

Supportive Staff Members

Secondly, supportive staff members are paramount for mental health recovery. Not only do staff members need to be competent and knowledgeable about the latest treatment techniques and practices; they also need to be warm, welcoming and supportive towards their patients. They should be able to provide a safe space for individuals with mental health concerns to explore their thoughts and feelings without fear of judgment or punishment. This will help foster an atmosphere of trust and healing at the treatment centre/hospital.

Accessible Resources

Third, centres should strive to make resources accessible and available to those in need. Mental health concerns can often be complex and multifaceted, so individuals may require a variety of services. Treatment centres should provide access to everything from basic mental health services such as counselling, to more specialised resources like crisis intervention teams or support groups. If these resources are not readily available, then individuals might not get the help they need when they need it.

Appropriate Levels of Care

Fourth, treatment centres must provide appropriate levels of care for the patients they serve. This includes ensuring that each individual gets the right combination of treatment and support based on their specific needs. For example, a patient with severe depression or other severe illnesses may benefit from both medication management and psychotherapy while someone with mild anxiety may only require weekly therapy sessions.

A Holistic Approach

Finally, centres should strive to provide a holistic approach to mental health care. This means taking into account not only the individual’s diagnosis or symptoms, but also their lifestyle, environment, and social support system. Taking these factors into consideration can ensure that individuals receive the most appropriate treatment for their unique needs. Additionally, it can help facilitate long-term recovery and prevent future issues from developing.

It is clear that when it comes to mental health recovery, a treatment centre/hospital plays a vital role in helping individuals achieve positive outcomes. From providing supportive staff members to making resources accessible and offering a holistic approach to care – institutions must strive to meet the needs of those they serve in order to ensure the best possible outcomes.

So, while it is important to have a skilled therapist or psychiatrist, never underestimate the importance of a supportive and well-resourced treatment centre as part of that overall care. Together, they can provide individuals with everything they need to start on their journey to mental health recovery.

This article was written by a freelance writer.