Mental Health Awareness Week: The Mental Health Foundation: Body Image 13th-19th May 2019

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(image: Mental Health Foundation)

This week, starting today is the Mental Health Awareness Week by the UK charity the Mental Health Foundation. Its theme is looking at Body Image, how we think and feel about our bodies.

Mental Health Foundation say ‘Body Image can affect us all at any age- during this week we are publishing new research and campaigning for change’    .

They continued,

Last year we found that 30% of all adults have felt so stressed by body image and appearance that they felt overwhelmed or unable to cope. That’s almost 1 in every 3 people.

Body image issues can affect all of us at any age and directly impact our mental health.

However there is still a lack of much-needed research and understanding around this.

As part of Mental Health Awareness Week:

  • We will be publishing the results of a UK-wide survey on body image and mental health.
  • We will look at body image issues across a lifetime – including how it affects children and young people, adults and people in later life.
  • We will also highlight how people can experience body image issues differently, including people of different ages, genders, ethnicities and sexualities.
  • We will use our research to continue campaigning for positive change and publish practical tools to help improve the nation’s relationship with their bodies.’
  • The good news is that we can tackle body image through what children are taught in schools, by the way we talk about our bodies on a daily basis and through policy change by governments across the UK.’

For more on how you can get involved see : https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week

 

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Charlie Waller Memorial Trust puts on a ‘Best of Musicals’ Event in Londons West End: Guest blog

I love theatre and mental health, so what better than to combine them!
The Charlie Waller Memorial Trust, an incredible UK mental health charity are putting on a spectacular Best of Musicals event in London, to raise money for their vital work educating about depression and suicide prevention.

Amazing talent from both West End and Broadway and hosted by Tim Rice at the Hammersmith Eventim Apollo!

 

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CWMT was set up in 1997 in memory of Charlie Waller, a young man who took his own life whilst suffering from depression. CWMT raises awareness of depression and other mental health problems, and provides education and training to schools, universities, GPs, nurses and employers, encouraging those who need it to seek help.
Our vision is of a world where people understand and talk openly about depression, where young people know how to maintain wellbeing, and where the most appropriate treatment is available to everyone who needs it.

If you book through me, you get a 15 % discount! Code is ELECTRODEAL

Tickets at http://bestofmusicals.com

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.

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

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(image : etsy)

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

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

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

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

Donna at Wildwoman Book Club for Self care

Lynn Crilly- Hope with eating disorders (book)

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

Sarah- On Depression for Time to Talk Day

Peter McDonnell-  Managing anxiety and psychosis for TTD

Cara Lisette- Recovery from anorexia and bipolar disorder for TTD

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

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

Brandon Christensen- What is mental health stigma?

Charlotte Underwood- Overcoming Adversity/ The Saviour Complex

Ralph Macey- Managing Bipolar in the workplace

Manmohan Singh- Benefits of Yoga

Alex Sabin- Enjoying the Holidays after Addiction

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

Jami charity- Mental Health Awareness Shabbat campaign

Brookman- Avoiding a relationship crisis at Christmas

Sarah Cardwell-  Womens health awareness

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

Allen- Recovery from alcoholism and mental illness

Lizzie Weakley- How to combat your eating disorder

Posy and Posy- Flowers for wellness

N- Poem on depression- Copy of my Mask

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

Lydia- On complex PTSD and recovery

Ashley Smith- how Physiotherapy helps with stress and anxiety

Amy Hutson- How Writing Therapy helps

Christine H- What family therapy is really like

Meera Watts- How Yoga enhances your lifestyle

Dawn Prime- How can Animal and Pet therapy help

Bill Weiss- Mental Health Stigma and Drug addiction

Dr Nancy Irwin- Signs your loved one is abusing drugs

Eve Crabtree- The MIND diet for Dementia

James Kenneth- Overcoming mental health challenges

Ellie Willis- A guide to mood disorders

AXA PPP- is social media bad for our health?

Lori Longoria- How baths and spas help relaxation

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

Dr Janina Scarlet- Therapy quest book

Cloe Matheson- tips to reduce stress

Paul Matthews- fitness and how it helps depression

Katie Rose- How to help anxiety and panic attacks

Anonymous- on sexual abuse

Kayla Clough- coping with post partum depression

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

Michelle Hannan- 5 tips to boost your immune system

Kevin Morley- Satori Mind- Tips to boost mindfulness

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

Amy Boyington- How holistic medicine helps mental health

 

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

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

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

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

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

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

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

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

Love and gratitude,

Eleanor    

xxx

eleanortwit

 

Suicide Prevention on Social media: Guest post by Dan Brown at MyTherapy for World Mental Health Day

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I recall reading a story last year about two teenage students from a town in Denver, both of whom lost their lives to suicide within two days of one-another.

In both cases, the students had made their intentions known on social media.

Countless similar stories can be found online. In many cases, such as the one above, people did attempt to reach out to those in need. In other cases, online cries for help were ignored or not taken seriously.

Teen Suicide Rates are Rising

Between 2010 and 2017, the number of teenage suicides in England and Wales increased by 67%.

In London, the figure is rising at an even greater rate, while a similar trend is occurring on the other side of the Atlantic, with the suicide rate of children and teenagers between 10 and 17 years old increasing by 70% in a decade since 2006.

The Role of Social Media in Suicide Prevention

While many believe social media is at least partially responsible for the rising rates of teenage suicides – due to matter such as cyber-bullying – it can be used as an effective tool for suicide prevention. This goes for any user of social media, not just teenagers.

The major platforms themselves are actively engaged in suicide prevention, but much of the onus is on individuals to respond should they encounter a post pertaining to suicide from a friend, family member, or anybody else.

Contacting the Emergency Services

First-and-foremost, you should not hesitate in contacting the emergency services if you believe someone’s life is in imminent danger. Any indications that someone is preparing to take their own life should be treated as a medical emergency. If need-be, contact closer friends or relatives of the person in question as well, to ensure help can arrive as quickly as possible.

In such situations, particularly if the person has made their intentions clear, the danger is obvious.

However, it is not always so easy to spot when a person needs help, or to differentiate between someone simply ‘venting’ after having a bad day and a more serious mental health issue.

The Warning Signs

Spotting the signs that a person may be contemplated suicide based on their social media activity can be difficult, given the absence of body language or tone of voice in many posts, especially those that are purely text rather than photos or videos.

However, there are some warning signs you can look out for.

  • Tone
    While tone of voice by not be present in a lot of social media posts, you will probably be familiar with the tone your friends and family members take on social media. A negative change in tone may be subtle or happen gradually over time, but it should not be overlooked. If you start to notice more posts that strike you as odd or out-of-character, it could be that person’s way of expressing negative emotions.
  • Signs of Anger or Lashing Out
    “Anger turned inward” is how Sigmund Freud described depression, a characterisation that is debated to this day. What seems beyond debate is that anger often coexists with depression, and that it can be outward as well as inward. Therefore, if you see someone reacting angrily or lashing out online, it could suggest they are struggling mentally. Again, this should be particularly alarming if it is out-of-character for that person.
  • Sad Posts
    Of course, sadness is the most obvious emotion to link with depression. When it comes to social media, this could be shown in sharing sad memes and pictures, or posts discrediting their own self-worth. Frequent posts of this nature could be a cry for help and should not be ignored.

 

It is also worth paying attention to the time of day the person is posting, as insomnia is a common symptom of depression. As such, regular posts late at night or in the early hours may be another warning sign.

Reaching Out to Someone You Are Concerned About

If you are concerned about someone’s wellbeing, raising your concerns with them is usually far from easy and must be done sensitively. However, many people struggle to talk about their mental wellbeing, be it through embarrassment, fear of ridicule, or any other reason perpetuated by the stigma surrounding the topic.

If you are the one to raise the issue, it can help break that barrier immediately.

There is also the myth that talking about suicide is a bad idea and could encourage a person to take their own life, which has contributed in making suicide taboo subject. Again, being the one to raise the topic, if appropriate, can help make a person feel more comfortable in discussing their concerns.

This article from Helpguide.org does a superb job of explaining the steps you can take in opening the dialogue.

Contacting Someone Closer to the Person

You do not have to be a close friend or family member to raise your concerns with a person. Given that we are discussing social media, you can even be the other side of the world.

However, you may ultimately decide that you are not the best person to speak directly to the individual you are concerned about.

That, however, does not mean you are unable to help.

Contacting someone closer to them – either physically or emotionally – clearly and considerately explaining why you are concerned, may encourage that person to bring the issue up. Perhaps they too have noticed the signs but were unsure whether to address them. Your message could be the push they need to do so.

You Can Help a Person in Need

It is quite likely that nothing in this article is new or surprising to you. However, many cries for help on social media go ignored. In the most tragic of cases, lives are needlessly lost. So, if you do find yourself in a situation where a friend or loved one is using social media in such a way, just remember: you can be the one to help. You may even save a life.

 

This article was contributed by Dan Brown from MyTherapy (free for iOS and Android).

What’s Family therapy really like? Guest post by Christine H

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(image: Christine H)

Therapy is growing more and more accepted as a mainstream practice, rather than a scary, stigmatised ordeal. After all, it’s important to take care of mental health, and sometimes, we could all use a little extra help.

However, when it comes to any kind of therapy, it can still be scary. We don’t know what to expect, and we worry that we’ll be forced into something that makes us too uncomfortable. This can especially true in the case of family therapy. Often, family therapy is utilised when one or more family member confronts a serious mental health challenge (such as, for example, bipolar disorder, addiction, or major behavioural issues) that affects the rest of the family.

So, in order to dispel some of the misunderstandings surrounding family therapy, and to perhaps help people become more comfortable with it, here are some important things to know:

 

There May Be a Mix of Alone and Together Time

Contrary to popular belief, family therapy isn’t just going to be your family talking in a circle with a therapist the whole session. Well, maybe sometimes it will be. But other times, “family therapy” refers to a lot of different compilations of relationships within your family. Parents may talk with the counsellor separately, and then a child who has been the primary subject of therapy will talk with the therapist, and then perhaps the counselor will enable a conversation between the child and parents in order to share information that needs to be shared.

Additionally, family therapy is most effective when all family members are utilising therapeutic tools to get what they can out of the experience. For example, often in the case of addiction, support groups are available for both the person struggling with addiction, and for the family members who are affected by it. In these separate group therapies (which you can learn more about here) family members can gain new perspectives which will empower them to return to family therapy with the information they need to make it a productive venture.

 

Information that You Want Confidential Can Be Confidential

During all the mix-match of family therapy modules, many individuals are wary about sharing information with the counselor if they don’t want it to be shared with the whole group. And although this might sound kind of shady, it’s not just about keeping major secrets. Often, it’s about protecting family members’ feelings, or being embarrassed or worried about our own feelings.

Since family systems therapy is ultimately about repairing relationships and empowering healthy communication and cooperation, a counsellor can help individuals identify what information is important to share, and how to go about it in the best way. However, there are some challenges that are best talked out one on one with the therapist, and not in the group as a whole. It’s important for all parties involved to understand that they can still control the information that’s shared, and the way they choose to do it… or not.

 

It’s Not All Talk Therapy

Although sometimes all that’s needed in order to strengthen a family’s power to communicate and cooperate is an outsider guiding the conversation, other times talk therapy can be frustrating for families, as they’ll find themselves going around in the same old circles and arguments that they would on their own. That’s why most counsellors will utilise other techniques and approaches to achieve family goals.

For example, sometimes it’s useful to utilize experiential therapy, which could include anything from a cooperative ropes course, to role playing exercises. You can learn more about those options here.

 

Practicing Outside of Therapy Sessions Is Vital

One common assumption of family therapy is that the work will get done in therapy sessions, and it doesn’t have to change the way things are outside of therapy. Family therapy can only be successful when it creates changes to habits and systems within the family dynamic that aren’t serving individuals as well as they should.

Most of the time, a therapist will give family members assignments and goals that they can do–both by themselves, and as they interact with the rest of the family–in order to improve family relationships. Often, these are small habits in the way that we talk and the way we share duties in and out of the house.

 

This article was written by expert on family therapy Christine H:

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Christine is a professional writer and an avid reader who’s passionate about storytelling in any form. At any given moment, she’s in the middle of at least three books on anything from psychology to ninjas. Although she’s a marathon swimmer and enjoys camping in the mountains, she believes there’s nothing better than a carton of ice cream and a Dawson’s Creek marathon. She blogs about marketing here. Follow more of her writing on Twitter @readwritechill.

 

A Guide to Mood Disorders: Guest blog By Ellie Willis

Mood disorders encompass many disorders of how you feel from day-to-day, whether that is abnormally elevated (mania) or depressed and in low mood. They can include depressive illness such as major depressive disorder, dysthymia, postnatal depression and the bipolar spectrum disorders. They also feature anxiety and panic disorders. These are often down to brain chemistry and sometimes environment.

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(image: Pinterest/ Healthyplace.com)

 

Major Depressive Disorder

Major depression is defined as a depressive illness where you experience a significantly lowered mood and a loss of interest in activities that you would normally enjoy. While it is normal to feel sadness and grief when your life significantly changes, such as when a loved one passes away, when it doesn’t go away or gets worse, it may evolve into major depression. Some of the symptoms of depression are:

• Feelings of helplessness or hopelessness • Feeling guilty over insignificant things • Withdrawing from family and friends • Drinking alcohol or taking drugs as a coping mechanism • Having problems with concentration • Being unproductive • Having a lack of confidence • Feeling irritated or frustrated • Having a lack of interest in sex.

While sometimes a depressive episode seems to come out of the blue, there are often things that can trigger them. These may include: Genetic risk factors • Alcohol or other substance abuse • Medical problems such as thyroid issues or chronic pain • Certain medications such as steroids • Sleeping problems • Stressful life events 

Studies have shown that there appears to be a genetic component to depression. That is, if one of your parents has a depressive illness, you may end up suffering from depression yourself.

Dysthymia is a chronic form of depression that occurs when you suffer from a mild to moderate depression for at least two years. Although dysthymia causes problems in everyday life, dysthymia is often not severe enough to warrant hospitalisation. The chronic nature of the disorder means that you may believe that you have always felt like this.

The good news is that there are a wide range of medications to treat major depressive disorder, such as antidepressants. There are many kinds of medications around, and you may have to try a few until you and your psychiatrist find the perfect one with little to no side effects.

As of the time of writing, the antidepressants most commonly used are SSRIs and SNRIs (selective serotonin reuptake inhibitors and serotonin-norepinephrine reuptake inhibitors). These refer to the types of neurotransmitters (chemicals in the brain that affect mood, among other things) that they affect.

With antidepressants, it is extremely important not to stop medication all at once, unless there are serious side effects and even then, only under medical advice. This is because of discontinuation syndrome. Simply put, this means that your body gets used to the medication being in your system (different to addiction where you crave the drug) and you experience symptoms such as nausea, dizziness and insomnia, to name a few.

Another important way to treat depression is psychotherapy in one form or another. This can help you by learning coping skills to deal with depressive thoughts and negative thinking, as well as having someone to speak to with complete privacy. There are a few other ways for you to combat depression in adjunct to medications or therapy.

These are: • Maintaining good sleeping habits • Exercising more • Seeking out activities that bring you pleasure • Being around caring and supportive people

Postnatal Depression

Postnatal depression is a depressive illness where a new mother experiences depression in the first few months after giving birth to a child.

Some of the symptoms of postnatal depression include:

• Feeling sad or empty • Lowered self-esteem • Changing appetite (usually a decrease) • A loss of enjoyment in everyday activities • Changes in sleep patterns such as insomnia • Not being able to concentrate • Feeling cut off from the baby • A loss of interest in sex • Feeling ashamed, guilty or inadequate • Withdrawing from family and friends • Mood swings • Thoughts of harming yourself or the baby

There are a number of factors that make postnatal depression more likely. Some of these may include: • A history of depression, especially postnatal depression in the past • If the baby is sick or colicky • If you are in an abusive relationship • If you are suffering from stress • If you have little support from family and friends •

Treatment for postnatal depression is essentially similar to that for major depression, such as antidepressants and therapy and in some cases intervention from a psychiatrist or hospital team is required.

 

Bipolar Disorder Spectrum

Bipolar disorder is a mental illness characterised by periods of extreme mood states known as mania and depression. It is one of the most serious mental illnesses and is the sixth most disabling condition in the world at the time of writing. It is chronic and potentially life threatening. However, those with it can go on to recovery and live happy and fulfilled lives between episodes. 

According to some studies, one in fifty people may suffer from a form of bipolar disorder. In many cases, there is a family history.

Mania is one pole of bipolar disorder – an extremely elevated or depressed mood, sometimes accompanied by psychosis. You may have racing thoughts or speak so quickly it is difficult for others to understand. You may also have trouble getting to sleep at night or suffer from insomnia. There is a danger of reckless behaviour such as overspending, unsafe sexual activity or aggression. You may feel a sense of grandiosity, making unrealistic plans. Despite mania feeling great at the time, the consequences of mania can be destructive.

Some of the signs of depression include a lowered mood, self-esteem or interest in enjoyable activities, pessimism, reduced energy and changes in appetite. Suicidal thoughts are also possible and must be monitored closely. As bipolar disorder is a recurrent illness and there isn’t any known cure, you may need to take medications to maintain your mood at a normal level.

Hypomania is the hallmark of bipolar II where the patient might feel euphoria or agitation. Hypomanic episodes are similar to manic episodes except they are less severe and sometimes pleasurable to you. There is never psychosis in a hypomanic episode. Despite hypomania increasing productivity, or making you feel increased self-esteem, the consequences can be major, especially as your mood goes down to depression.

A mixed state is a combination of manic and depressed symptoms. In a mixed state you may feel very sad or hopeless while feeling extremely energised. These can be dangerous, because of the suicide risk from being depressed as well as impulsive. If you feel you are heading into a mixed state, you should contact your psychiatrist as soon as possible.

Bipolar disorder type I is characterised by at least one episode of full-blown mania as well as depressive episodes. There is also a chance of psychosis (delusions/ hallucinations)  accompanying a manic episode. Bipolar type II features only hypomania and never mania or psychosis. While these manias are less destructive, the depression tends to be worse, and there is often a high suicide risk.

Cyclothymia is a bipolar spectrum disorder where you may have long periods of minor depression lasting at least two years alternating with hypomania. These depressive periods tend to be irritable and agitated rather than melancholic and lacking in energy.

Bipolar NOS (not otherwise specified) simply refers to bipolar disorders that do not strictly meet the criteria of any of the previously mentioned types of bipolar disorder.

The treatment of bipolar disorder involves medications such as Lithium carbonate, lamotrigine, sodium valporate, and quetiapine, as well as psychotherapy to help overcome negative thoughts that exacerbate depression or after effects of mania. 

As bipolar disorder is a recurrent illness and there isn’t any known cure, you may need to take medications for life to maintain your mood at a normal level. Despite this, many patients continue to do well as long as they stay compliant with treatment and keep aware of their changing mood states.

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(image: MTVFORA: http://fora.mtv.ca/words-of-wisdom-celebrity-quotes-on-mental-wellness/)

 

Anxiety Disorders

The term anxiety disorder covers a wide range of illnesses from panic disorder to post-traumatic stress disorder (PTSD). Despite the wide range of diseases, many share similar treatment options. There is a stigma affecting some anxiety disorders due to stereotypes in the media.

 

Generalised Anxiety Disorder

It is normal for people to feel some anxiety over normal life events such as exams, work problems or family issues. However, when it causes problems in your everyday life or is particularly severe you may have an anxiety disorder. Generalised anxiety disorder involves having irrational fears, such as being afraid harm will come to you or your loved ones, financial issues, health, relationships and work.

Physical symptoms when experiencing anxiety may include: • Light-headedness • Becoming tired easily, or being unable to sleep properly • Feeling tense or restless, or losing your temper easily • Nausea • Shortness of breath • Headaches • Trembling • Muscle tension Treatment generally involves medications or therapy.

Psychological treatments may involve: • Learning relaxation techniques such as muscle relaxing exercises or meditation • Therapy to teach you how to solve problems that cause anxiety with anxiety disorders, psychological treatments are generally more effective than medication, however it can still be useful.

The most common treatments are antidepressants or benzodiazepines such as alprazolam or diazepam. Generally, benzodiazepines shouldn’t be taken long-term, as there is a risk of becoming dependent on them.

Anxiety disorders are relatively common in the population, with statistics that approximately 25% of the people suffer some kind of anxiety disorder that may warrant treatment in their lifetime. Anxiety is treatable, and therapy or medication may minimise the effects on your life and relationships.

Panic Disorder

Panic disorder is a mental health condition where you experience a feeling known as a panic attack recurrently.

Some of the symptoms of a panic attack include: • Shortness of breath • Dizziness or light-headedness • Tightness or pain in the chest • Trembling or shaking • Dry mouth • Muscle tension • Difficulty gathering thoughts or speaking • Tingling fingers or feet • A choking or smothering feeling • Hot or cold flushes • Nausea or butterflies • Blurred vision • Fear of dying, losing control or going mad

When you have panic disorder, you may also worry about the implications of a panic attack such as humiliation or feeling of going crazy.

You may try and flee from the situation hoping the panic attack will stop. Panic disorder is generally treated via therapeutic methods rather than medications. This may involve your doctor teaching you about panic disorder, for example, that a panic attack is distinguishable from other mental illnesses such as other anxiety disorders or psychosis – this is known as psycho education.

A therapist may instruct you not to avoid any situations where a panic attack may occur. This may be unpleasant at first, but slowly you will not feel anxious in the situation. This will help prevent agoraphobia and the disability it causes.

A common treatment for anxiety disorders is CBT – but there are many types too including exposure therapy and talking therapies. They can be incredibly helpful for you to overcome feelings of anxiety.

This guest blog was written by Ellie Willis, an expert in mental health.

 

We are 2 Years Old! Blog Anniversary of Be Ur Own Light!

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(image: Michelle Leigh writes)

Wow! I can’t believe that Be Ur Own Light has turned 2 years old! We celebrated our second blogiversary on 1st March so I am a few days late but it doesn’t matter.

This blog has provided me with so many amazing opportunities so far. I have met more and more people who are like minded and want to speak about their own mental health to battle stigma. I have met some incredible people online too and such wonderful contributors. I love also finding and telling untold stories.

The blog  has really grown this year into a good mental health resource. We have had lots of contributors which has been fab. I (Eleanor, founder of blog) have also started a new career as a mental health writer and journalist. That is largely down to the success of the blog and I have truly found a niche. Be Ur Own Light is also a shortlisted finalist in the Health and Social care individual category of the UK Blog Awards 2018! Thank you for all your support of the blog and what we do.

I have written this year for Metro.co.uk, Glamour Magazine (online), No Panic, Happiful Magazine and Happiful.com, Counselling Directory, Mind, SANE, Time to Change, STOP Suicide,  Jewish News, Equilibrium Magazine, World Union of Jewish Students,
and been featured in Cosmopolitan UK, Elle UK and Prima.

Thank you to all these amazing people who have provided guest blogs this year. I have been humbled to work with experts and people with lived experience, to provide information and tell others stories to help end the stigma and provide a resource on mental health.

So thank you to these guest bloggers who gave me such wonderful content. There is more to come. This year March 2017-18 thanks to:

Hannah Brown- Recovery from Anorexia
Time With-  Therapy queries
Charlotte Underwood- Recovery from depression/ suicide
Trysh Sutton- Pure Path Essential Oils

Ariel Taylor- Trichotillomania guide
Jon Manning- Mental health in schools
Channel 4 and Lloyds Bank- Get the Inside Out campaign
Stephen Galloway- Inspirational lyrics
Eugene Farell AXA PPP- Loneliness tips
Peter Lang- PTSD and recovery
Kaitlyn W- Light beyond self harm
Jess Harris- Organ donation
Sam- Recovery from bipolar disorder
Ryan Jackson- Reasons for drug and alcohol addiction stigma
Redfin.com- Seasonal Affective disorder
United Mind Laughter Yoga- Job and wellbeing
Christina Hendricks- on PTSD
Reviews Bee- Child Mental Health
Consumer Money Worries- Mental Health and money
Stephen Smith- OCD and nOCD app
Arslan Butt- University students and mental illness
Tony Weekes- Unity MHS
Ellie Miles- Fighting Health Anxiety
Hope Virgo- Anorexia and recovery
Ann Heathcote- Government and mental health
Jasmine Burns- Strategies to help Binge eating
Bill Weiss- Surviving Opiate withdrawal
Jessica Flores- Bipolar 2 – depression
Jay Pigmintiello- Mindfulness and Meditation
David Baum- 365 Challenge for PTSD awareness
Karen- Mental health professional with anxiety
Dr Stacey Leibowitz Levy- CBT
Lucy Boyle- Burnout Syndrome
Diamond G Health Informer- Technology and mental health
Juno Medical- Anxiety Disorders

Thank you to everyone! This year we aim to cover even more mental health issues and disorders in our quest to provide information and be a home for all.

This year I have also written personal posts about my fight with my anxiety disorder, bipolar disorder, mental health and dating, mental health and weight gain, NHS waiting lists and therapy,  book reviews for Trigger Press for Hope Virgo and Karen Mantons books, Workplace and mental health stigma, Reading as therapy and more! Time to Talk Day and Eating Disorder Awareness Week marked and many conversations had eg stigma about psychiatric medication.

We have won various awards from other bloggers- Liebster, Sunshine, Mystery and Top 30 social anxiety blog and Top 100 bipolar blog from Feedspot.com.

I am so excited that we have over 4,000 followers on Twitter, almost 600 on WordPress, over 2000 on Instagram and of course my loyal Facebook followers too.

Thank you friends and supporters! Heres to a great year talking about all things mental health and normalising it to all.

Eleanor x

Extract from my latest Metro.co.uk article: 6 people share their experiences of friendship during Mental Illness

metrofriends

(image: Ella Byworth for Metro.co.uk)

I have bipolar disorder and four years ago I was hospitalised for a severe manic episode.

Without the love, kindness and support of my friends, I definitely would not have recovered as well.

Their support reminds me I am not alone and helps me to feel loved and safe. But mental ill health can be frightening for those who do not understand it, and sometimes friendships can be lost when one person experiences a mental health condition.

Some people may find it hard to cope with symptoms of a friend’s illness and, as such, cut ties or back away.

Jessica Valentine, psychologist at the Brighton Wellness Centre spoke to Metro.co.uk. She says: ‘Sometimes having a friend with a mental health illness can be draining. ‘On the other hand, it’s good to experience the journey of mental health; the ups and the downs, from a personal level. ‘You really get to ‘feel’ your friend come out of the depression. And, it somewhat makes you feel that you are living it too, side by side, helping them.’

The Mental Health Foundation explains that friendship can ‘play a key role in helping someone live with or recover from a mental health problem and overcome the isolation that often comes with it.

It advises that many people who manage to hold onto friendships while experiencing a mental health condition can see those friendships become stronger as a result.

I wanted to see the role of friendships in other peoples’ lives, either when they were coping with a mental health condition, or when they had witnessed a friend in crisis.

Here six people explain their experiences:

Read their experiences and rest of article: http://metro.co.uk/2018/03/01/6-people-share-their-experiences-of-friendship-during-mental-illness-7343290/?ito=cbshare

Twitter: https://twitter.com/MetroUK | Facebook: https://www.facebook.com/MetroUK/

Guest Post: Charlotte Underwoods Story: How I lost my loved one to Suicide and Recovery from my own Mental Health Issues.

Charlotte Underwood, writer and mental health campaigner, shares her courageous story with us. Trigger warning: discussions of suicide and substance abuse.

bekind1

(image: Pinterest)

Life has not been especially easy for me. I’ve got more layers than an onion due to this, though my mental health really took a turn for the worst when my father went missing for over a month. He was found, suicide was confirmed.

It was hard to process, suicide was supposed to be for movies, not for real life, right? I went through a lot of things after that, blaming others, blaming myself, creating conspiracy theories, just so I didn’t have to accept that my best friend, my daddy, was gone.

Losing a loved one to suicide is so hard because it’s often sudden and leaves a lot of questions and nuclear damage that domino effects into every single person who knew and loved the victim. I’m all reality, it is no ones fault for a suicide, not even the victims.

There are so many possible causes and things that can trigger a suicidal episode that it is impossible to always know that someone is at risk, we often miss signs even when they are right in front of us.

My dads death led me to substance abuse and my own suicide attempt, I didn’t want to live without him, I was a daddy’s girl and he was the only one who helped me with my own mental health. For three years I refused to grieve and my life was looking to be pretty similar to my fathers demise, a life of hiding my feelings because I didn’t want to upset anyone or cause a problem.

It wasn’t until I met my husband and learnt to think about myself that I realised through it all, I had lost track of who I was. I decided then and there to start being selfish (without being mean) and to love myself and fight back and work with my own mind.

It’s been a rollercoaster since, recovery isn’t linear, my mood changes in seconds and each day is a battle, I may look fine but there’s always so much going on inside my head and body (mental health has physical effects too!).

What I have learnt though is to not be ashamed of who I am, to demand the help and support I need and to not let my mental health limit me because it does not define me, I am Charlotte, plain and simple.

It’s important to remember that all your feelings are valid, it’s ok to hurt and be angry and to have all this going on because it’s your body responding to trauma or something in your environment eg stressors.

That’s why it’s so important to talk and to be reminded that it’s ok not to be ok and that you are not alone!

Charlotte is an author, is on Twitter and can be found at https://charlotteunderwoodauthor.wordpress.com/