Life Changing Habits to Bring into the New Year: Guest blog By Vanessa Hill

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(image: http://gandlblog.com/17-inspirational-new-years-quotes-for-2020/)

The start of 2020 is a special time. Not only are we lucky enough to be able to start a new year, but we also have the privilege of beginning a new decade. We have the opportunity to define the next ten years of our lives, which means we should probably be starting it off on the right foot by developing good habits. Here are three life-changing habits that you can start doing right now to ensure you have a great decade.

Eat Healthy Foods 

The first habit you need to bring into the new year with you is making your health a priority, and one of the easiest ways to do this is by maintaining a healthy diet. Your diet plays a huge role in how you feel mentally and physically. It’s where your body sources it’s energy from, so when you put good things in your body you feel good. Now, this doesn’t mean you have to completely give up your favourite guilty pleasures. Try thinking of things you can incorporate into your diet rather than thinking of things you want to get rid of. Commit to eating more leafy greens rather than swearing off chocolate. Choose to eat whole grain rather than avoiding carbs.

If you’re not entirely sure where to start, you can always sign up for healthy eating program that shows you exactly how to transform your eating habits. Even if losing weight isn’t your goal, you’ll find that making healthier choices with your nutrition will leave you feeling better, and give you the energy to take on the year.

Please note to speak to a doctor before you start any new eating program and take care if you are struggling with your mental health alongside. 

Develop a consistent sleep routine

Sleep is an underrated body function that too many of us take for granted. Our bodies use this time to repair damages, replenish our energy, and restore us to a functioning state. Lack of sleep negatively affects every part of your body. If you’re tired of struggling with brain fog, lack of energy, and irritability, then developing a good sleeping pattern is the place to start.

Try to go to bed and wake up at the same time every day– even on the weekends. This may be a bit tricky if you’re younger and you find yourself spending your weekend nights out on the town, if you travel a lot, or if you have young children. But once you come up with a schedule that works, try to stick to this as closely as you can. You’ll find that your days are more bearable and you might even get deeper sleep at night. Don’t be afraid to consult a sleep specialist if you’re having trouble getting a good night’s rest. They’ll be able to help you get the best sleep possible, which will turn into you living the best year possible. 

Practice Gratitude

While people are eager to think of the things they want to change at the beginning of the year, it’s important to show your appreciation for the things that you do have and for where you are right now. You can show gratitude on a macro-scale, where you’re thankful for your friends and family, for your amazing job, or the events that you’re lucky enough to experience. On a micro-scale, you can be thankful that you had enough money for coffee today, for example.

Either way, taking the time to notice and appreciate the things that are going well around you will give you a positive outlook on life, and it will remind you of all the reasons you have to smile. You have so much to be thankful for, you should regularly remind yourself of that.

About the Author

Vanessa is a content writer who’s passionate about spreading knowledge and joy to the world. When she’s not writing, she enjoys exploring the streets in a foreign country where she can immerse herself in different cultures.

Taking care of your child’s mental health: Guest blog by Chloe Walker

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(image: Power of Positivity)

Mental health is extremely important and has a significant impact on a person’s overall health and wellbeing. According to a recent survey by the NHS, one in eight 5 to 19 year olds had at least one mental disorder when assessed. As a parent, you play a crucial role in your child’s mental health. Fortunately, you can help improve your child’s mental health by creating a supportive family environment at home and learning the early warning signs of common mental health disorders, for example. With this in mind, here are some top ways to care for your child’s mental health. 

Develop a good bedtime routine 

Sleep plays a vital role in a child’s mental health. Research shows that there is a strong link between sleep problems and an increased risk of developing certain mental illnesses. In fact, one study found that four-year olds with sleep disorders have a much higher risk of developing symptoms of mental health conditions as six-year olds, when compared with children without sleep problems. Experts at Little Lucy Willow add – “Sleep keeps you calm, your mind alert, and recharges your body to enable you to get up and face each day.” For that reason, you must try and get your child into a good bedtime routine from a young age. Here are some top tips to help your child sleep better:

  • Create an ideal sleeping space by providing a comfortable bed, installing blackout curtains, and minimising any outdoor noise. 
  • Encourage your child not to use electronics like smartphones before bed. 
  • Get your child into a consistent routine where they go to sleep and wake up at the same time each day. Try to keep this the same on school days and weekends. 
  • Make sure that your child avoids any caffeine in the afternoon or evenings. 
  • Visit your GP if your child has been experiencing sleep problems for more than two weeks, or if the symptoms are interfering with their daily life. 

Exercise as a family 

Exercise plays an important role in a child’s overall health. Along with the physical benefits, regular exercise can greatly improve mental wellbeing. This is because physical activity releases endorphins in the brain which creates feelings of happiness and alleviates stress and anxiety. According to advice on the NHS website, children should get at least 60 minutes of moderate intensity exercise every day.

To give you an idea, examples of moderate intensity exercise include walking to school, riding a bicycle, and playground activities. Exercising as a family is an excellent way to encourage your child to be active. It also allows you to spend quality time together as a family and build closer bonds. Playing games in the garden, going for a walk in the park, or going on a bike ride, are all fun ways to exercise together as a family. You could also encourage your child to start playing a team sport they’re interested in, such as football, rugby, or hockey. 

Encourage open communication

You must create a welcoming family environment that is built around trust and understanding. This will help your child feel comfortable telling you about any issues surrounding their mental health. Encourage open communication in your family and make sure you check on your child if you notice any changes in their behaviour i.e. they become distant or their eating habits change.

Remember that children tell people how they are feeling in several ways, not always verbally. A sudden change in behaviour may signal that your child is struggling and needs support. Always listen to your child and empathise with their feelings. Let them know that it’s natural to feel down from time to time and offer support in any way you can.

If you’re still worried about your child’s mental health, then speak with your GP or contact a mental health specialist for further advice. 

Final thoughts 

Mental health illnesses in children are becoming increasingly common and can lead to several serious long-term effects. Fortunately, there are plenty of ways for you to care for your child’s mental health. Encouraging healthy habits is a simple yet effective way to improve your child’s mental well-being. This should include exercising regularly, getting enough quality sleep, and following a nutritious diet. Along with this, you should also educate yourself on the symptoms of common mental health conditions in children and create a warm, trusting home environment that encourages open communication. Speak to a medical professional if you need to.

This guest blog was written by professional writer Chloe Walker.

 

An Increase in Anxiety: Panic attacks and Therapy thoughts.

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(image: Your Tango)

Hi friends,

It has been a while since I’ve shared a personal blog and I want to be as honest as possible.

It has been a whirlwind of a time- I got married to my wonderful husband in July- we really had the best day, I have been editing and finishing writing my book Bring me to Light and I also started a new job at a charity in May- which has meant I have been blogging less. I love my new job however I am much busier!

This has meant an increase in my anxiety levels and panic attacks in the mornings at times, related to social anxiety. I worry about the day ahead and sometimes don’t feel able to leave home. I have been trying to combat this but its been really hard and is still ongoing for me.

I have had a lot of CBT and talking therapies but believe my anxiety to be trauma based re what happened to me 5 years ago, being sectioned and in hospital. As such, I would like to have EMDR therapy, a type of therapy that helps to process trauma through focusing on images and rapid eye movement. It is hard to describe but I believe this is what I need in order to keep my anxiety disorder under control- and get rid of most of it.

In the mean time I have been leaning on my support network and have been prescribed beta blockers for when the anxiety is at its highest. I have also been referred back to psychiatry in order to get a referral for EMDR.

Except…. my NHS borough don’t fund EMDR therapy so the only route in is via a service called IAPT. It may be that I have to go privately if the NHS standard of therapy is not good enough but there we are. There is still a 2 year waiting list to even have an assessment for therapy, but via IAPT it is quicker, so I hope I can get some form of help for me. The funding for mental health in the UK is atrocious and I hope this will improve….

Having the support of my parents, Rob and family has been hugely helpful to me and my new amazing colleagues who believe in me and have been very supportive.

But, it has been exhausting.

Panic attacks make me want to sleep, blank out and sometimes you can’t do that. You have to face the day and fight. That’s where the beta blocker meds come in for me right now as they calm the body down when you need to show up to something (deep breathing doesn’t do it for me). Usually, I feel better once I don’t react to the anxiety negatively and try to dig deep and push through, but its not easy.

This week, we are going on honeymoon in Italy and I am looking forward to a relaxed, sunshiney break by and in the pool, beach and spa with Rob and eating lots of delicious Italian food. A break is desperately needed and I hope I won’t have any panic attacks on holiday, but have a restful time!

Here’s hoping I will find something that will help ease the panic. I have tried so many things for so many years and it’s still here.

Eleanor x

 

How to Maintain Mental Health at Work: Guest blog by EM Training Solutions

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(image: EM Training Solutions)

This article written by EM Training Solutions introduces some simple yet effective steps you can take in order to ensure your health and wellbeing remain a priority in the workplace.

There’s no ignoring the fact that as adults, we spend the majority of our time and lives at work. It’s where we make friends, earn our income and spend day to day so it’s no surprise that a massive 89% of workers with mental health problems reported an impact on their working life and nearly half of the people surveyed also admitted that they had considered leaving a job role because it negatively impacted their mental health.

These shocking statistics show that there is a clear correlation between mental health and our working lives, making it crucial that we take the necessary steps to maintain our mental health and wellbeing in the workplace. Here are some tips on keeping a positive and healthy mental attitude in work:

Keep Organised

One of the simplest things you can do to help you remain focused and stress-free in work is to try and be as organised as possible. When you feel on top of your tasks and are working in an organised environment, this make you feel calm and in control.

When you’re in control, you’re much less likely to panic or feel overwhelmed. Keeping your diary up to date with commitments and important reminders will allow for your days to run smoothly. Also try taking small steps such as arriving to work 15 minutes early to give yourself plenty of time to set up for the day ahead, make yourself a hot drink and tidy your email inbox.  Having this head start can help you clearly plan out your day and it also gives you a few extra minutes to yourself.

Speak up

Communication is key in any working environment. Whether it’s voicing your opinion on a situation that is negatively impacting you, or admitting when your workload is too much; speaking up to someone that is able to offer help and support is a great way to deal with any form of stress before it builds up into an even bigger issue. Although this may be daunting, especially if you suffer from anxiety it will bring a great sense of relief once you have got your feelings and thoughts off your chest. Your employer should also respect you for your honesty and will be able to come up with a plan on how to help you.

Practise Self Care

Self care comes in many different forms, and it can be something as little as taking your full lunch break and spending it alone in your favourite coffee shop in order to get some time to yourself. If you suffer from anxiety or depression in general, then recognising your limits and when you need a day off is also incredibly important.

Having a day off work to focus on your mental health is just as valid as having a day off when you have a sickness bug. Both require time to rest and recover and you don’t need to feel guilty for putting yourself and your mental health first.

Be Realistic

Constant demands, deadlines and pressure in the workplace can leave us feeling overwhelmed and stressed to say the least. Try your best to be realistic about the work you can cope with and don’t try and take on more than you can handle.

If your boss is giving you ridiculous amounts of work to do in a short space of time, or is asking too much from you then try and speak with them, or if they aren’t approachable book in a chat with a member of the HR team to explain and try to find a solution. You will feel better for being honest and getting the extra support you need.

 

This article was written by: 

EM Training Solutions are a Pearson Vue approved training provider for a number of different compliance and health and safety courses. They boast over 10 years of experience within the industry and specialise in first aid training as well as traffic and fire marshal courses.

Loving Yourself: 4 Tips for Living a Body Positive Life: Guest blog by Emma Sturgis

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(image: Emma Sturgis)

Starting to live a body-positive life all begins with you, the individual. It can be challenging with so much pressure from society trying to dictate our lives. It becomes easier when you block out all negative forces and decide to start loving yourself and your body no matter what others have to say.

Loving yourself no matter what will increase your happiness and your overall peace in life. Here are four tips to help you down the body-positive life and feel total peace of mind about your body and physical appearance.

Work on Self-love

A significant number of girls have been through the trauma associated with body shaming, especially in high school. Some have taken the weight of the shame to our adult life where we lose our confidence and tend not to love ourselves as we should.

Many women and girls suffer from poor body image for years, or even through their entire life. The first step into living a body-positive life is by loving yourself first. We all come in different shapes and sizes, and no one is perfect. You just have to own your flaws and flaunt your strengths.

This can often be easier said than done, especially with years of social conditioning. You can achieve self-love through daily practices that make you feel your best physically and emotionally. Tell yourself every day that you appreciate your body and all it does for you.

Eat Instinctively and Respectfully

You don’t have to starve yourself to fit into that wedding dress within an unrealistic time-frame. Diets don’t work and neither does overfeeding any time you are stressed, sad or angry. Stop for a moment and ask yourself what your body desires to look great.

If you feel that you are struggling to keep an eating routine and your mental health is worsening, accept the problem and seek inpatient eating disorder treatment. under a psychiatry team or your local doctor.  

 

Change Your Perspective on Exercising

Most of us quit taking exercise and going to the gym because we hate working out. Exercise can be fun when we redirect the focus from it being a weight loss challenge to treating your body correctly and healthily.

You don’t have to attach any pressure or targets to your daily workout routines. Do exercises that are fun to you and even make it a social event with your friends. Once you start viewing exercise as healthy for your body , you will begin to love it. You will enjoy exercising because of how it makes you feel, endorphins from it will make us feel happy. You may even feel proud after a work out!

 

Pamper Your Body

After all the stress and pressure that your body endures, it deserves to be pampered and treated right. Get some good fitting outfits, wear the best lotions, go for therapeutic massages and take frequent hot tub baths. Fall in love with every curve while you look straight into the mirror.

This will allow you to connect with your body instead of feeling detached and negative toward it. You can make these things part of each day. Carve out some time from your busy schedule to pamper yourself, even if it includes simply putting on your favorite perfume. It will give you a simple confidence boost to carry through your day. Always take time for yourself and don’t let your daily tasks take priority over caring for your physical and mental health.

Once you change your mindset, the journey to living a body-positive life will be so much easier. You don’t have to lose 20 pounds to start loving yourself and your body. You are much more than your physical body.

Knowing your worth is a gift to yourself and your body. Eventually, it helps you rediscover your true self. You will be able to go forward in the world with confidence and give your amazing gifts and what you have to offer, to the universe.

This blog was written by freelance writer Emma Sturgis from the USA 

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

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(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.

The Mental Health Benefits of Yoga: Guest post by Manmohan Singh

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(image: https://www.gaia.com/series/yoga-every-day)

Mental illness is like any other illness in the body. With Yoga, it can be treated and helped to heal. Yoga encourages mental fitness and healing of the mind.

Living in a modernised world, many of us still have conformist ideologies. Mental illness  is misinterpreted. It is often a deep-rooted issue, which, if not helped, can become life-threatening. Day-to-day stresses and heartbreak can lead to depression and other mental illness. If the condition becomes severe, it can lead to self-destructive tendencies, including self harm.

There are many ways (meditation, therapies, etc.) to prevent and help mental illness, with yoga being one of the most natural and safe options. According to many studies, it is confirmed that Yoga has the ability to relieve stress and anxiety and reduce mild depression and other mental illnesses.

So, let’s see the amazing mental health benefits of Yoga:

 

Calms The Nervous System

Yoga has the power to calm the nervous system and reduce anxiety levels. It makes you enter into a more relaxed state, and gradually, you move from flight or fight-to rest and digest mode (or move from the sympathetic nervous system to parasympathetic nervous system). Yoga reduces stress, anxiety, depression, treats insomnia, and other kinds of health issues.

Makes You Self-Aware

Yoga practice helps to ignite the sense of Self. Through yoga, you know yourself better and form a deeper connection from within. Yoga helps build self-trust, increases self-awareness that helps in making healthier choices- like eating healthier, living the right lifestyle. You learn to accept yourself, develop stronger willpower, bring your consciousness back to the present, feel more confident, and gradually realise your self-worth.

Helps Mend  Relationships

Emotions and feelings contribute a lot towards ones mental health. A traumatising incident, heartbreak, death of loved ones, and many other day-to-day relationship struggles, can affect our mind and lead to mental illness.

Yoga ignites awareness and not only helps us improve our relationship with the Self but with others as well. When you form a positive relationship with the Self, you tend to deal with others in the same manner. A healthy relationship helps to maintain the overall mental well-being as well.

Reduces Inflammation Related To Genes

According to a study, it is proven that 15 minutes of yoga practice or relaxation techniques switches off the genes that are responsive to stress and inflammation. With the modern world, stress is something that is often found. This stress leads to various mental health conditions. Our body is designed in a manner that it has the ability to reduce stress and this mechanism is called the ‘relaxation response’. With yoga relaxation techniques, you can easily trigger the stress reduction ability.

Yoga practice is the best way to fire your body’s built-in mechanism that helps mental relaxation. 15-20 minutes of yoga practice triggers the biochemical changes in the brain cells and protects from stress and anxiety.

Yoga Boosts GABA Level

Our brain is filled with receptors and GABA or GABA receptors or gamma-aminobutyric acid is linked with anxiety and mood disorders. When the brain drops the GABA activity, the mood of a person becomes lower and they start feeling more anxious.  

With the help of yoga practice, you can boost the GABA level. Practice yoga for an hour daily to get positive results.

Reduces The Effect Of Traumatic Incidents

Post Traumatic Stress Disorder or PTSD is a serious issue that people face after going through a traumatising or negative situation, shocking or terrifying experiences. People in this condition frequently experience flashbacks and nightmares of the situation they have had come across. With yoga, a person can help himself come out from the situation and help the mind.

Improves Concentration And Boosts Memory

Sometimes, our brain finds it difficult to do or concentrate on the day-to-day tasks. Yoga practice has proven effective in boosting memory and improving concentration and also clears the mind and calms the senses.

Prevents Mental Health Disorders At Every Age

A mental health condition can occur at any age depending on the situation you are in or what you’re going through. According to a study, people of age group 18-35 are at high risk of mental illness and have periods of severe stress.

These issues can also occur during adolescence, due to various reasons, including genetics but also envrionmental- family disputes, fights, peer pressure, body shaming, academics etc. Teenagers also go through many physical, mental and emotional changes.

Yoga practice helps elevate the mood, reduce stress and anxiety, prevent depression, control anger, and ignites mindfulness.

People as they get older can also face these mental health issues due to loneliness, change of the environment, alcohol abuse, dementia, loss of loved one, long-term illness, physical disability, poor diet, etc., Yoga can be beneficial to health.

Yoga Asanas To Practice For Mental Health- Balasana, Viparita Karani Asana, Uttanasana, Adho Mukha Svanasana, Setu Bandha Sarvangasana, Bhujangasana, and Shavasana. Also practice Pranayama like: Kapalbhati, Anulom Vilom and Bhramari.

It is rightly said that a healthy mind breeds a healthy body, and vice-versa. It is important to have good, positive mental health for complete fitness and healthy, happy living.

Practising yoga promotes better health, try it today!

 

 

Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.

Website: https://www.rishikulyogshala.org/

Winter blues, Depression and Social anxiety by Eleanor

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(image : http://www.caring-crate.com)

In the past few weeks, I have found that all I want to do is stay inside, under a cosy blanket in my little nook on the couch, reading lots of good books or watching something good on TV (by good I mean my favourite reality shows at this time of year!). I have been practising a lot of self care activities as I havn’t been feeling at my strongest or happiest this week. I think I may have seasonal depression but I am not sure if its the winter blues – probably the winter lack of light combined with my bipolar brain chemistry.

Sometimes I  will phone or whatsapp my friends, I will take long bubble baths and sing in the tub (feeling like some kind of surreal movie like Amelie) , I have discovered a new love for the Body Shop seaweed clay facial mask (it leaves my skin so soft and moisturised and helps my spots). I have wrapped myself in my pink, Beauty and the Beast blanket (without make up on) and just enjoyed the freedom of being. Of resting and being in the moment. Of being more mindful.

There have been times when this has become a bad thing. I’ve spent several nights this week on my own and there have been days where my anxiety has increased and I havn’t wanted to go outside. This is because its cold and dark (winter here in England), I don’t want to interact with random people or I just don’t want to be out in this weather when I could be warm and cosy at home.  I am an introvert (who also loves people). My introvert side craves time on my own but this is also part of my social anxiety.

However, every anxiety win.. like going to a gig in Holborn with my Dad and using the Tube (I forgot about the lack of personal space) or hanging out with my fiance or friends without cancelling on them, has been good. In truth though, I have had to cancel a lot of plans this week and luckily have very understanding people in my life. I hate letting people down but sometimes I can’t cope- the adrenaline pumps and things feel too much for me, too overwhelming.

I have felt overwhelmed and mildly depressed this week. However, I am coming to the slow realisation that this is OK. Its alright to struggle and to want human contact but also to find it overwhelming too.

I do need to get more fresh air though, exercise more and be healthier. Part of the lure of being inside is that its relaxing and ‘safer’ but the outside world is not as scary as my head decides it is when its cold and dark in winter.

I think I have mild seasonal depression- so its really important I do all I can to work with that and go outside my comfort zone- when all I really want is to be a doormouse surrounded by those I love and sometimes curled up on my own!

I am going to start talking therapy again soon as theres been a lot of stressful things going on, so hopefully that will help too.

How do you help your seasonal depression?

  Eleanor x

How Physio/ Physical Therapy can help you manage Stress and Anxiety: Guest post by Ashley Smith

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(image: www.physiquemassagetherapy.com)

Stress and anxiety, which can lead to a large number of health problems, are common among people of all ages. The first step toward managing these problems is to change your attitude toward them. Most people think that these are common problems, so they do not pay much attention when it comes to managing them.

However, if you talk about long-term stress, it increases the risk of health conditions like obesity, memory impairment, trouble sleeping, autoimmune diseases, heart problems, high blood pressure, heart attacks, and stroke, etc., so it’s essential to seek quality treatment to deal with them.

You can feel stressed due to several reasons including tough competition in the workplace, family problems, relationship issues, divorce, financial problems, and tiredness, etc. And if you fail to deal with it, you can face further complications.

 

Here are The Symptoms of Stress

-Mood swings and getting frustrated

-Difficulty in controlling your emotions

-The feeling of loneliness and low self-esteem

-Reduced energy levels

-Suffering from conditions like headaches, muscle tension, and chest pain

-Stomach problems like constipation or diarrhea

-Dry mouth and grinding teeth

-Difficulty focusing on your task

Experiencing negative thoughts

Loss of interest in the activities you used to love the most

Facing problem in relaxing and stabilizing your mood

 

A Brief Description of Anxiety

Anxiety, which is experienced by everyone at some point in their lives, can lead to a variety of other problems. When your anxiety progresses into an anxiety disorder, which is a mental health condition, it becomes harder to recover from it. Therefore, seeking quality treatment at the right time remains the only solution for you.

 

Signs & Symptoms of Anxiety

-Avoiding situations, places, and things linked to a horrific event

-Experiencing problems in concentrating at work

-Losing interest in the activities of daily living

-Sleep problems and difficulty in staying calm

-Cold and sweaty hands and feet

-Increased heart rate and feeling nervousness

-Dry mouth and tense muscles

 

So, if you are someone who is living with high-level of stress and anxiety, it’s necessary that you seek proper treatment. Experts believe that physical (physio) therapy is the best way to manage stress and anxiety.

It’s a drug-free treatment for stress and anxiety; therefore, anyone can seek it. It means whether you are an adult above 40 or a 15-year old child if you are struggling with any of these problems, physical (physio) therapy could be a suitable treatment.

 

Here’s how a physical/ physio therapist helps you recover from stress and anxiety.

The best part of consulting a physical/ physio therapist is that they devote their time and resources to identify the underlying cause of your problem so that they can address it with the right therapy techniques.

For figuring out the actual cause of your stress and anxiety, they check your medical history and symptoms. Besides, they may also ask a variety of questions linked to your daily routine to arrive at a reliable diagnosis.

The kind of techniques that physical therapists use show a quick result when it comes to managing stress and anxiety.

For example, if you are experiencing stress due to work pressure or tight deadlines, then they will create a treatment plan that will consist of exercises that promote relaxation.

Massage therapy or therapeutic massage is one of the most effective treatments for relieving stress and anxiety. It not only helps in reducing stress and anxiety, but also improves circulation and lymphatic drainage, boosts mood, cures pain, minimizes inflammation and swelling, and accelerates the healing process.

Physical/ physio therapists use different types of massage therapy techniques such as pressure point massage, Swedish massage, deep tissue massage, and functional message to address individual problems.

According to Excel Sports & Physical Therapy, “Swedish massage is more gentle and targets more superficial tissues, perfect for anyone looking to relax and relieve mental as well as physical stress.

Your therapist may use a variety of aromatic oils while administering therapeutic massage to promote relaxation.

Apart from massage therapy, your physical therapist may also use manual therapy to address the signs and symptoms of stress and anxiety.

A unique form of hands-on treatment, manual therapy helps in enhancing the ability of your body parts to function effectively. When your body parts work in harmony with each other, you naturally feel relaxed. While administering this technique, physical (physio) therapists apply pressure on your body through their hands, which feels quite relaxing.

It’s not only used by physical/ physio therapists but also by massage therapists, athletic trainers, and chiropractors, etc., to heal people struggling with pain, discomfort, stress, and anxiety.

So whether you are struggling with stress and anxiety or conditions like the neck, back, shoulder, and knee pain, etc., this therapy can bring a world of difference in your health.

This article was written by Ashley Smith, expert in this area of therapy.

On feeling ‘meh’: Mental health journey

whisper

(image: Whisper)

I am writing this because in the past few days, I havn’t been feeling that brilliant. Our mental health rarely stays the same and often goes through peaks and troughs. For me, it is likely that I am hormonal due to withdrawing from one of my medications (which controls female hormones).

I do feel very tired and a bit low some of the time. However, I am able to distract my mind and combat it through being busy at work and seeing friends or my fiance when able.

Even work I normally love doing feels exhausting this week- but I am trying to do the best I can.

Its important to have space and time for me. My family have been really helpful too.

There has been a lot of really exciting things happen and I am trying to keep afloat and make sure I practise lots of self care.

Things feel a little bit ‘meh’ right now. It could be that having returned from holiday and the isolating nature of my job means that I may be feeling less happy than normal. It largely does feel hormonal as my hormones are currently changing level.. so I am going to give it time too.

What I do know is I am very excited about my book project and other writing projects and I am just going to pace myself and take it day by day.

How are you feeling? Do you ever feel like this? I really try thinking positively but sometimes you just feel like you need a break.

Love,

Eleanor x