Category: Social Anxiety

10 Steps To Managing Your Anxiety by Anita Ginsburg.

~ Eleanor Segall ~ Leave a comment

(image: Joice Kelly at Unsplash)

Anxiety is a natural response to stress, but sometimes it can become overwhelming and interfere with your daily life. If you’re struggling with anxiety, you don’t have to go it alone. There are many effective strategies for managing anxiety that psychiatrists and mental health professionals use every day. Here are 10 proven strategies for reducing anxiety and taking control of your thoughts and feelings.

Identify Your Triggers

The first step in managing your anxiety is to identify what triggers it in the first place. Is there a specific situation, person, or event that causes you to feel anxious? By recognizing these triggers, you can begin to take steps to avoid them or find ways of coping when they do arise.

Keep a Stress Journal

Keeping track of your thoughts and feelings can be a great way to gain insight into how your body reacts to certain situations and how best to manage them. Write down any physical sensations, emotions, or triggers that contribute to your anxiety so that you can better understand what’s causing it and how best to deal with it.

Exercise Regularly

Exercise is not only a great way to burn off pent-up energy but also helps release endorphins which act as natural mood boosters. Even just a few minutes of exercise each day can help reduce stress levels and improve overall mental wellbeing.

Practice Relaxation Techniques

Taking time out of each day for relaxation is essential for keeping your stress levels low. Take up yoga, practice deep breathing exercises, or listen to calming music before bed each night—whatever works for you. Finding activities that bring about relaxation will help reduce the intensity of your anxiety over time and lead towards more peaceful days ahead.

Talk To Someone

Talking about the things that are causing you anxiety is often the first step in taking control of it again; whether it be with family members, friends, or even professional psychiatric services, like New Tele Doc, if needed. Having someone else who you trust to talk through issues with can help put problems into perspective and provide clarity on potential solutions going forward—something we often need when dealing with our own anxieties.

Get Enough Sleep

Lack of sleep can exacerbate existing anxieties so make sure you get at least 7-8 hours per night whenever possible; if not more depending on personal circumstances. If insomnia is an issue then try getting outside during daytime hours (weather permitting) as exposure to sunlight helps regulate the body’s natural circadian rhythm which aids in quality sleep later at night.

Eat Well and Drink Water

Eating well balanced meals throughout the day helps keep energy levels high while avoiding unhealthy snacks or sugary drinks which can cause blood sugar spikes/drops leading towards feelings of fatigue/anxiousness respectively. Similarly drinking lots of water helps ensure good hydration levels which makes us feel more alert mentally whilst providing physical benefits too.

Practice Mindful Meditation

Mindful meditation involves focusing on one’s thoughts without judgment in order to allow yourself some time away from any negative self-talk or worrying thoughts; allowing yourself time away from such things has been proven beneficial for those struggling with anxiety issues. It’s important however not to focus solely on this technique as other methods should always be employed alongside mindful meditation too when tackling any difficult issue such as this one.

Avoid Caffeine and Alcohol

Both caffeine and alcohol are known stimulants which if consumed regularly can increase adrenal hormones leading towards heightened states of fear, anxiety, and nervousness. Try replacing coffee/tea based beverages (which contain caffeine) instead with green tea or fruit juices (which don’t!) as these are far healthier options overall particularly when trying to combat any pre-existing anxieties already present within oneself.

Break Negative Thinking Patterns

Lastly breaking negative thinking patterns involves challenging any irrational beliefs we may have about ourselves by looking at evidence objectively. This could involve writing down pros and cons for certain decisions we make before acting upon them so we have an understanding of why certain actions should be taken based upon factual evidence rather than assumptions made from our own potentially skewed perspectives.

Everyone experiences periods of worry from time-to-time but learning how best to manage those worries will increase your confidence in being able handle similar situations better next time they arise. By following the above 10 steps anyone suffering from regular bouts of anxiety will likely find their overall quality of life improving dramatically once proper management techniques become part of their daily routine! Psychiatric services such as therapy sessions/medication may also be necessary depending upon individual circumstances. Seeking medical advice should never be seen as a sign of weakness but rather strength instead because ultimately tackling problems head-on is better than running away from them indefinitely.

Anita Ginsburg is a freelance writer.

4 Ways To Improve Employee Wellbeing.

~ Eleanor Segall ~ 1 Comment

(Image: Brooke Cagle: Unsplash)

Considering the wellbeing of employees has never been more important, or more timely. With world events like the coronavirus pandemic having a serious impact on global mental health, more and more employers have begun to more seriously consider the overall wellbeing of their employees, not simply their productivity in the workplace. 

In fact, many employers are beginning to understand how the two are intimately connected.Indeed, it is reported that healthy employees are 74% more likely to be satisfied with their current job than unhealthy employees.

It is therefore important for companies to consider ways to improve employee wellbeing. Below is a list of tips for improving the wellbeing of your employees.

Training and Long-Term Goals

The reason that many employees are unhappy at work is that they feel they have stagnated, spending years in a particular position without any opportunity for growth or new responsibilities. 

It is therefore important to understand the individual professional goals of your employees and how you might deploy training and development schemes to help them achieve those goals. An employee is much happier if they feel they are working towards a goal or new opportunity, not simply stuck in a 9-5 grind. 

It is well worth investing in personal development schemes to help employees recognise and develop their individual talents. These schemes can come in the form of lecture series or workshops, training schemes or bootcamps. 

Flexibility

It has been reported by several studies that allowing employees greater flexibility regarding when and where they work can greatly improve mental health. Allowing flexible working hours  and locations can help employees feel a greater sense of autonomy over their personal and professional lives. 

Obviously this involves a degree of coordination, since employees must still be able to work collaboratively throughout the day, but studies have shown that more flexible scheduling can lead to greater wellbeing and productivity.

(image: Stefan Stefanovic: Unsplash)

Social Engagements

It is important for the wellbeing of employees to work in a friendly and collaborative workplace environment. Creating opportunities for social, non-work engagements for your employees is not just a chance for them to let off steam, it can be a vital way of helping employees build meaningful and productive social relationships with their colleagues.

If staff are on friendly terms, they are more likely to look forward to coming into work, as well as more likely to collaborate successfully with their colleagues on work-related tasks. A social and amicable work environment almost always leads to a happier and more productive workforce.

Creating a healthy office environment, full of friendly social links, can be achieved in several ways. One way is the more informal route of arranging after-work social engagements (or weekend trips) for your employees. Or you could go the more formal route of arranging dedicated team-building days or afternoons. 

There are a myriad of ways of creating a friendly workplace environment, but it is inarguable that doing so will lead to greater wellbeing among all employees. 

Strategize and Focus on Mental health

Many people believe that their mental health issues can at least partly be attributed to the pressures and strains of their professional lives or because they require financial assistance. It is therefore essential for employers to focus on creating an inclusive environment where mental health issues can be discussed and tackled in an open, honest and compassionate way. 

There are many ways in which employees can address mental health issues in the workplace. One is to create, and follow, a comprehensive wellbeing policy. The policy should signpost ways in which the company works to address mental health issues as well as the resources that the company provides for employees in regards to mental health management. 

Creating a workplace environment in which mental health is clearly seen to be a priority will foster a greater sense of emotional security and wellness for your employees.

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

~ Eleanor Segall ~ Leave a comment

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.

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.

How To Cope With The Big Changes Life Throws At Us By Meghan Belnap.

~ Eleanor Segall ~ 3 Comments

(image: unsplash)

No one’s life is perfect. At some point, we all face difficult challenges and struggles that can leave us feeling lost, powerless, and alone. If you’re currently dealing with a big life change, know that you’re not alone. Here are some tips for how to cope with the big changes life throws at us. 

Acknowledge that change is hard, and give yourself time to grieve the loss of what was 

Acknowledging the difficulty of coping with emotional hardships in life can be the first step toward healing. Change is never easy and it is natural to experience grief or sorrow over losing something familiar or safe. Taking the time to sit with those feelings will help give space for understanding rather than running away and pretending like everything is fine. Being compassionate to yourself throughout this process can allow you to accept the struggles you are facing, ultimately helping you venture forward. 

Lean on your support system – friends, family, therapist, etc. 

When grappling with emotional struggles in life, it is helpful to remember that you are never alone. Caring and reliable support systems of friends, family, and therapists can make a significant difference in your journey of healing. A strong foundation of accepting people will lift your spirits and provide valuable perspectives on your situation. You might find this through your community at school, going to a local group therapy meeting, or through a religious or other network.  Every individual has different needs when it comes to dealing with emotional difficulties; leaning on those around you as a source of comfort can be an extremely supportive outlet, as you navigate through trying times. 

Find healthy coping mechanisms that work for you 

When dealing with difficult emotions, it is essential to find healthy ways to cope. Each person has different needs and preferences when it comes to finding relief from emotional hardships. Luckily, there is an abundance of coping mechanisms available. Whether it’s exercise, journaling, painting, or something else entirely, identifying which coping activities work best for you can help reduce stress in your life and give you an outlet for negative emotions. Being proactive in finding techniques that bring relief is the foundation for healing. 

Create a new routine or structure for yourself to help with the transition 

When dealing with emotional struggles in life, creating a new routine or structure for yourself can provide much-needed comfort and stability. This can range from something as simple as coming up with a plan for your daily tasks or an overarching chart that breaks down what you want to accomplish each week. Furthermore, it may be beneficial to set aside time where you can focus on self-care or just unplug and take a breather from the world around you. Though this type of change may seem daunting at first, having an established plan can give us control, which is often otherwise lacking during hard times. By putting confidence in yourself and investing effort in your goals, you can take strides on the path toward healing. 

Be patient with yourself 

Making a major change in life can be traumatic, and it is important to be patient with yourself as you adjust. Healing often happens one step at a time, so allow yourself the time and space to take whatever baby steps are necessary to feel better. Finding people who understand and can offer meaningful support along your journey is important, but make sure that the people you turn to also help you focus on your sense of strength and purpose rather than simply engaging in a pity party. With patience, you will eventually discover that you’ve healed enough that growth can start to occur. 

Going through tough changes in life is never easy, but there are ways to make it more manageable. Acknowledge your feelings, reach out for support, find healthy coping mechanisms, and be patient with yourself. Give yourself time to grieve and adjust, and eventually, things will start getting better. Remember that you’re not alone – Lean on your loved ones and professionals for help when needed. You’re worth it. 



Meghan Belnap is a freelance writer who enjoys spending time with her family. She loves being outdoors and researching new topics that help to expand her horizons. You can often find her buried in a good book or out looking for an adventure. You can connect with her on Facebook right here and Twitter right here.

Are You Slipping Into Seasonal Depression? Tips to Help By Obehi Iyobhebhe

~ Eleanor Segall ~ 1 Comment

(image: Sydney Sims: Unsplash).

It’s a day like every other day before, but you can’t find the motivation to follow your typical routine. On average, you’d jump out of bed, drink a hot cup of coffee, and catch up with morning shows and podcasts before hitting the gym or work. But you somehow don’t feel like doing anything today; this happens at a particular time of year.

Seasonal affective disorder (SAD) is depression associated with seasonal changes, e.g., winter, fall (autumn), or summer. People tend to associate seasonal depression with “winter blues,” but it also appears in other seasons, and how to differentiate it from sadness is that SAD occurs in the same season every year for you.

Symptoms of seasonal depression

The symptoms of seasonal depression are divided into three categories:

General symptoms

● Loss of interest in activities you enjoy

● Sluggishness or hyperactivity

● Low moods that last all day, every day

● Insomnia or oversleeping

● Increased carbohydrate craving

● Loss of focus

● Low energy

● Suicidal ideation

Fall and winter SAD

Seasonal depression in the winter typically starts in the fall and lasts until after the winter, and these are the symptoms:

● Oversleeping

● Craving foods high in carbohydrates

● Weight gain

● Tiredness

Spring and summer SAD

Summer depression is more common during spring until summer, and the symptoms include:

● Weight loss

● Insomnia

● Anxiety

● Increased irritability

Are you slipping into seasonal depression?

As somebody who experiences seasonal depression in the winter, I can subjectively say there’s no ultimate method to cure or treat SAD, but there are tips to help you navigate it.

Tip #1: Identify the events that lead up to the seasonal depression

Are you in college and anxious about going home for winter break? Or you’re a mom about to spend her entire summer with extended family and it’s sapping your energy? It’s best to understand what happens when you experience seasonal depression so you understand the major problem and how to tackle it.

Tip #2: Don’t spend time alone

I understand how tempting it is to avoid people when you’re in a low mood, but spending time alone can make you brood over your intrusive thoughts, keeping you in a more depressed state. It’s best to invite your friends over if you don’t have the energy to see them and feel able to have them round. You don’t have to go too far out of the house or your comfort zone as long as you don’t spend too much time isolated.

Tip #3: Say NO to plans that make you feel uncomfortable

When you’re experiencing seasonal depression, you could be inclined to accept invitations just to escape the feeling of sadness, guilt and worthlessness. But you will only feel more drained by going to places you don’t want to be. Look after yourself.

Final tip

The ultimate hack that works for me during seasonal depression is being open about my suicidal ideation. Whether it’s second-hand suicidal or intrusive thoughts, I have a friend I can be vulnerable around, and I tell them everything that goes on in my mind during that period.

“What if they get tired of listening to me complain?”

It’s normal to feel guilty when you constantly complain to one person about your problems – you could feel like a burden and want to step back. But if that trusted friend or family member has never told you to stop talking or coming to them, you should keep going to them. And if that friend ever tells you that they are tired of hearing you complain, it doesn’t mean they hate you – your friends have probably internalised your problems too much and need a step back before continuing to be there for you.

In all, don’t be afraid to talk about how you feel when you experience seasonal depression, and remember, it will pass, so don’t make permanent decisions during that period.

I’m rooting for you and believe you’ll see better mental health days this year and beyond.

Author’s Bio

Obehi Iyobhebhe is a freelance writer in the business and psychology space. She’s passionate about helping people improve their life’s quality by paying attention to their mental health.

Obehi is also interested in helping entrepreneurs hit their business goals by creating blogs and email campaigns to generate leads.

You can find her here: https://ehinotes.medium.com/ and https://www.linkedin.com/in/obehi-iyobhebhe/

How To Avoid January Anxiety And Burn Out By Dr Catherine Carney at Delamere

~ Eleanor Segall ~ Leave a comment
(image: Unsplash)

As soon as the 1st of January hits, every advertisement seems to switch from encouraging total indulgence, to tips and tricks on how to ‘better’ yourself both mentally and physically. Such a drastic change in narrative can cause your New Year to begin in a stressful, pressurised manner, and can even lead to burnout. 

With this in mind, Dr Catherine Carney of private rehabilitation centre, Delamere, has offered some tips and tricks to combat the anxiety that January can bring. As well as this, she will also outline the most common causes of New Year burnout, making it easier for you to avoid them. 

  1. Setting unrealistic goals 

While there is nothing wrong with being ambitious, pushing yourself too hard is destined to lead to disappointment and a feeling of failure. Rather than comparing yourself to people on social media platforms, it is always better to write a short list of smaller, more obtainable goals. 

Once you have achieved these, you can start to work on more difficult ones. This may be easier said than done due to toxic hustle culture being everywhere, but it is important to remember that everybody progresses at a different pace. If you attempt too much in one go for example, telling yourself you will go to the gym every day or read 10 books a month, you could mentally and physically crash and burn. 

  1. Comparing your progress to someone else’s 

As stated previously, different people achieve things in their own time, which is crucial to remember around New Year. If somebody you know has started running 10k a day and you are struggling to get past 5k, then try not to punish yourself – or worse, exert yourself too much and cause an injury. 

Your body and your mind can only do so much in a certain period, so it is always important to remember to rest and recharge. Not allowing yourself to do this can lead to you wanting to isolate yourself from others, due to feeling like a failure, as well as making you feel exhausted and worn out. Taking small, realistic steps is key when it comes to forming a new habit.

  1. Forgetting to plan your time

Many people find themselves struggling with day-to-day life in general, so adding a new task or activity can cause them to be completely thrown off. Telling yourself you will go for a run, read a book, or do some writing, but not planning a specific time, could lead to you becoming stressed and irritated – especially if you do not end up doing the task. 

Juggling work, sleep, a social life, eating healthily, and leisure activities can be very difficult, so it is handy to write tasks and goals down. Setting a specific time would allow you to get things done prior to the new activity you are trying to stick to, as well as allowing you to fill your time efficiently and with things you enjoy. 

  1. Neglecting rest, relaxation, and meditation

Sitting down and allowing your body and mind to recharge is possibly the most effective way of avoiding burnout. It can be very easy to forget about this, especially with hustle culture making people feel guilty for not being productive. However, mentally recharging will allow you to feel more energised when it comes to tackling your New Year’s Resolutions. 

Meditation and general wellness has been proven to lessen feelings of anxiety and depression, allowing you to clear your mind after a challenging day and re-centre your energy. While wellness is not the right path for everybody, it could be worthwhile to give it a try, especially if your resolutions have left you feeling sluggish. 

  1. Forgetting to see friends and family 

Many people experiencing depressive feelings will feel compelled to socially isolate themselves. This can be for a number of reasons, ranging from feeling too emotionally exhausted to leave the house, to not wanting people to know how they are feeling. However, as depressive thoughts go hand-in-hand with burnout, it is crucial to maintain contact with friends and family – especially around the New Year. 

If you have not achieved something you told people you would, or are generally feeling like you are underachieving, socially withdrawing may feel like a comforting thing to do. Sharing your thoughts and worries with a loved one will allow them to offer words of encouragement and support, as well as a potential solution to your issue. For example, if your goal is to go to the gym more often, your friend could offer to go with you. 

Content from Dr Catherine Carney at: https://delamere.com/addiction-treatment/work-burnout

7 Proven Strategies To Gain Unprecedented Confidence.

~ Eleanor Segall ~ 1 Comment

(image: Judeus Samson, Unsplash)

Confidence is essential to everyday life, and it can be challenging to find when you need it. But don’t worry – there are simple steps that anyone can take in order to give themselves an instant boost of confidence. So if you want to become more self-assured and feel better about yourself, read on for seven easy tips that will help you build your self-confidence right away. From basic body language tricks to changing your mindset, these tips will help you feel more confident no matter the situation.

1) Understand The Benefits Of Self-Confidence

Understanding the benefits of self-confidence is the first step towards developing it for yourself. There are many advantages to having a healthy level of confidence that can help you overcome challenges, reach goals and enjoy life more fully. People with higher levels of confidence tend to be more successful in their relationships, careers, and academic and financial goals as they are less afraid to take risks.

Self-assured people also have improved mental health, better decision-making skills and a greater ability to trust themselves. They find it easier to cope with negative emotions such as fear and anxiety and feel more in control of their lives. With the right level of self-confidence, you can have the courage to pursue your dreams and live a meaningful life filled with joy, love and fulfillment.

2) Dress To Impress

One of the key things that can give anyone an instant boost in confidence is to dress for success. Clothing can significantly impact how you feel and how others perceive you. Dressing stylishly and with good taste can give you a sense of pride, increasing your self-esteem. The trick is to focus on creating an outfit that makes you feel comfortable and confident – one that best reflects your unique personality, style and essence.

When it comes to picking out an outfit, it’s essential to be aware of colours and patterns that bring out your best features. For example, wear darker or monochromatic colours if you want to draw attention away from certain areas. You may also want to consider accessorising with jewellery or scarves to complete your look, as these items can add texture and dimension to the overall ensemble.

3) Try A New Hairstyle

A new hairstyle can do wonders for your confidence, instantly making you look and feel more attractive. For those looking for a dramatic change, consider going for a bolder cut or colour. If you’re feeling adventurous, try something unique, like an edgy pixie cut or an ombre dye job. You could even wear trendy braids or funky buns if you’re daring.

For those who prefer a subtler approach, simple changes such as adding layers to your hair or tweaking the bangs can give you a refreshed look without drastically altering your appearance. However, no matter what hairstyle you choose, you should make sure that you know how to care for your hair. For example, caring for naturally wavy hair requires different techniques than caring for naturally straight hair. So be sure to do your research before you make any drastic changes.

(image: Alysha Rosly)

4) Improve Your Posture And Body Language

Improving your posture and body language is a great way to exude more confidence. This could be as simple as practising proper posture while walking, sitting or even standing still in place. Standing tall with your shoulders back, chest out and head up will instantly make you appear more confident and assertive. Practising good body language, such as maintaining eye contact, using open gestures and leaning forward when interacting with others, is also essential. Doing this can help you express yourself better and project an air of self-assurance.

Subtle changes in how you interact with people can go a long way in improving your confidence level. For example, instead of crossing your arms defensively when talking to someone, try adopting an open stance with your arms at your sides or folded across the front of your body. Smiling warmly also helps create a sense of trustworthiness and openness which are key elements for establishing connections with other people. These small changes in behaviour can make all the difference when it comes to making a positive first impression and building relationships based on trust and respect.

5) Develop A Positive Mindset

A positive mindset is essential for gaining self-confidence and feeling good about yourself. It’s important to remember that your thoughts have a significant impact on how you feel, so learning to manage and control them can be extremely beneficial. To develop a positive mindset, practising daily affirmations and recognising your past successes is essential. This will help empower you to move forward and tackle any challenges that come your way.

It’s also essential to cultivate a sense of gratitude in order to foster a more positive outlook on life. Practising gratitude means taking the time to acknowledge the blessings in your life, whether big or small. This could be anything from appreciating a beautiful sunrise to recognising family and friends’ support when you need it most. Doing this will create an attitude of positivity and appreciation, which helps build confidence over time.

6) Surround Yourself With Positive People

Surrounding yourself with positive people is an essential part of building your confidence. Positive people can provide you with encouragement, support, and motivation when you need it most. With the right social circle, you can feel more secure and supported in times of doubt and insecurity. Research has also shown that having a strong support system can help with stress relief and improve mental health and emotional well-being.

Seek out those who support your goals and dreams by joining clubs or groups related to your interests. Doing so can open up new friendships that bring out the best in each other. It’s also beneficial to create activities that bring friends together, such as game nights, brunches, and movie marathons—all of which will provide an excellent opportunity to unwind together after a long week. If time or distance prevents meeting up with friends in person, stay connected through video calls, text messages, and even sending surprise packages now and then as small gestures of appreciation for one another’s company.

7) Set Goals And Visualise Success

Setting goals and visualising success is a powerful confidence-building exercise. By setting clear, achievable goals, you can gain a sense of direction and purpose, which helps build your self-esteem. Visualisation has also been shown to be an effective tool for achieving success in life. By focusing on the desired outcomes of a situation or task, you can better prepare yourself mentally for the challenges ahead.

The power of visualisation should not be underestimated because it can help unlock inner resources and hidden potential that remain untapped without this practice. Using mental imagery techniques involves focusing on the end result you desire to achieve, picturing yourself succeeding in each step along the way, learning from any mistakes or missteps that may occur and believing in yourself and your abilities to reach the goal. Additionally, regularly engaging in visualisation allows you to tap into creative problem-solving skills that could lead to innovative solutions you may not have thought of otherwise.

There are many simple things that anyone can do to give themselves an instant boost of confidence. From making physical changes to developing a positive mindset and surrounding yourself with supportive people, practising these daily habits will help increase your self-confidence over time. By setting achievable goals and visualising success, you can unlock inner resources and hidden potential that will open the door for greater opportunities and successes.

This article was written by a freelance writer.

How To Tell If You Or A Loved One Needs Psychiatric Help by Brooke Chaplan.

~ Eleanor Segall ~ 2 Comments

(image: free image)

Mental illness can affect anyone, regardless of age, gender, or background. It is important to recognise the signs and symptoms of mental illness in order to get help as soon as possible. Knowing what to look for can be tricky, so here are some common warning signs that you or a loved one may need psychiatric help.  

Unexplained Changes in Mood and Behaviour  

One of the most common signs of mental illness is a sudden and unexplained change in mood or behaviour. This could include changes in sleep patterns, eating habits, energy levels, attitude towards others, or motivation levels. If you notice any sudden shifts in these areas that last more than two weeks and cannot be attributed to a specific event or life change, it may indicate an underlying mental health issue.  

Negative Self-Talk or Rumination  

Another sign that someone needs professional help is if they frequently engage in negative self-talk or ruminate on the same thoughts over and over again. For example, if they often say things like “I’m not good enough” or “I can’t do anything right” without any basis for those statements, this could be a sign that something more serious is going on beneath the surface. Additionally, if someone spends hours every day thinking about their mistakes from the past without being able to move forward—this could also be an indication that professional help is necessary.  

Isolation from Friends and Family  

Finally, if someone begins isolating themselves from friends and family members more often than usual—or does not seem interested in having conversations with them—this could be another indicator that something more serious is happening mentally. It’s normal for people to want some alone time once in a while—but if you notice your loved one consistently avoiding social activities and interactions with others over long periods of time—it may mean they need extra emotional support from a professional psychiatrist before they can get back on track.   

Other Behaviours

Other behaviours you should watch out for is frequent tearfulness, self harm thoughts or ideas, suicidal thoughts and ideation- as this indicates someone is reaching a crisis point with their mental health. In some there may be an increase in activity or mania. This can lead to psychosis- where your mind loses touch with reality, common in bipolar disorder and schizophrenia (but can also happen outside these conditions).

Mental health issues are complex and often difficult to recognise at first glance. However, it’s important to understand that early intervention can make all the difference when it comes to managing mental illness effectively. If you notice any of these warning signs in yourself or a loved one—don’t hesitate to reach out for help!

Professional psychiatric services should always be sought out when necessary as this will create better outcomes for everyone involved in the long run. In the UK, that may be via the NHS but due to overwhelmed services, if you can afford private treatment, go down this route as it will be quicker!

This article was. written by Brooke Chaplan, freelance writer.

Tips For Planning A Sensory-Friendly Wedding by Clay Reese

~ Eleanor Segall ~ Leave a comment

(image: Unsplash, Jakob Owens)

Your wedding day is meant to be a truly special time, a day to celebrate your love with friends and family. Once you’re engaged, you’ll likely find many people want to know what you’re doing for the wedding – with some people expecting a big, showy day, with everyone in your extended family getting an invite. 

Weddings are exciting, but they can also be overwhelming, especially if you don’t love large social gatherings or find the fuss and fanfare that traditionally comes with the day a little anxiety-inducing. However, the most important thing about your wedding day is that it is right for you and your partner, not what everyone else expects from you. Here, we show you how you can still have a dream wedding day, but keep things calm and sensory-friendly. 

Get comfortable with your venue

Often, couples have one chance to view their venue before booking, and then they might only get one visit in before the big day. This is especially true if it’s a popular venue, or you want to get married in peak season. Unfortunately, this can leave you feeling a little unsettled on the day of your wedding, since you aren’t familiar with the space and don’t have your own familiar things around you. 

If this is something you’re concerned about, you may want to opt for a less popular venue, or one that you’re already familiar with, such as a local church, hall or even a family home. This will allow you to make several visits before the big day, so that you feel comfortable with your surroundings and can relax and enjoy the moment.

Keep things small- if that’s what you want

Big weddings can come with a lot of noise, talking and a huge amount of people to organise. Keeping things small and only inviting your closest friends will mean that you don’t have as much sensory input to deal with, but it also means they’re likely to respect your needs. If you have any specific requirements, consider communicating this with your guests beforehand, so you can arrive assured that no one is going to cross your boundaries.

Making the decision about your guest list as soon as possible will allow you to speak to people well in advance of the big day, and handle those conversations in the best setting for you, whether that’s written, over the phone or in person.

Consider your outfit

Weddings usually mean wearing a special dress or suit, but sometimes those with sensory issues can find the feel of certain fabrics or seams can cause problems. If this is the case for you, then make sure to find a dressmaker, tailor or clothing brand that you feel comfortable with, so that you’re not distracted by your outfit on the day. 

Wear ear plugs

Even with a small number of guests and a quiet venue, there can still be a lot of stimulation if you’re sensitive to noise. Wearing discreet ear plugs can allow you to soften the impact of this noise and enjoy your day without getting overwhelmed. There are plenty of subtle options available, but if you’re worried about them being obvious in your wedding photos, you could take them out for the solo and couple shots, since it’s just likely to be you and your photographer at this time.

(image: Sooz at Unsplash)

Plan for breaks

When planning your day, work with your venue so that you don’t feel rushed or under pressure at any time. Incorporate plenty of breaks into the schedule, and make sure you leave some time for just you and your partner to soak up the joy after the ceremony. You could go for a walk, or sit quietly in a separate room – whatever you need, speak to your venue to make sure you can get that special time. Not only will this help you deal with any sensory overwhelm, but it’s also just a really lovely way to celebrate together and take your first moments as a married couple.

A calmer day

By carefully planning your day to meet your needs, you can relax and enjoy the wedding planning process. Invite your closest friends and family, raise a glass, and celebrate your love together in a way that is perfect for you.

Clay Reese is a blogger and digital media expert.