Category: wellness

Tips On Coping With Borderline Personality Disorder And Obsessive Compulsive Disorder by Dr Joann Mundin.

~ Eleanor Segall ~ 5 Comments

(image: Unsplash)

Borderline personality disorder (BPD) affects people’s thoughts about themselves and others. People with borderline personality disorder experience extreme emotions. A person with this disorder is likely to have intense relationships with many ups and downs. Other signs of borderline personality disorder include impulsivity and changes in one’s self-image. Anger management issues and mood swings can both be symptoms of BPD. They could also fear being left behind or abandoned.

Sometimes, people with borderline personality disorder are also affected by obsessive-compulsive disorder or OCD. The person and their loved ones may find it challenging to cope with a borderline personality disorder. But borderline personality disorder is something that can be learned to manage. You can learn to manage borderline personality disorder with the proper professional care, self-help techniques, and coping skills and have a happy and successful life.

Coping mechanisms for borderline personality disorder

A borderline personality disorder is a condition that affects each person differently. Find out what works for you by taking your time. Everyone’s situation may be different, but by taking the actions listed below, you can cope with borderline personality disorder :

1. Engage in physical activities

Exercise may help you stabilize and regain emotional control if you have problems coping with BPD. Exercises like yoga, boxing, running, and cycling may be beneficial.

2. Take some time off for yourself

Although social isolation has adverse effects, occasionally removing yourself from other people might be a healthy coping mechanism for BPD. Spend some time alone, and rejuvenate yourself without the influence of others. Reflecting alone might assist you in readjusting if you are experiencing intense anger or feeling emotionally out of control.

3. Write emails or letters to people but don’t send them

This is a great way to express feelings and decompress. The effects are similar to keeping a journal, making it possible to express yourself without having your words negatively affect your relationships. By delaying sending the message, you can go back and read what you said after the initial emotions have subsided.

4. Take breaks

Feelings of rage and anger might be reduced temporarily by leaving a stressful setting and looking after yourself.

5. Keep yourself occupied as much as you can

Keep yourself occupied to divert your attention from your current feelings. Holding a fidget toy such as a slinky, helps keep your hands engaged and allows your mind to concentrate on the recent activity.

(image: Unsplash)

Is obsessive-compulsive disorder related to borderline personality disorder?

BPD is thought to be fundamentally linked to obsessive-compulsive symptoms. These symptoms are intense, and BPD patients who experience them often exhibit poor insight, resistance, and sometimes obsessive control in interpersonal interactions.

A 5% prevalence of borderline personality disorder (also known as BPD) has been seen in OCD patients. Additionally, these patients with BPD and OCD had greater rates of anxiety, mood, and eating problems. These examples of co-occurring BPD and OCD have been linked to motor impulsivity, mental compulsions, and compulsions involving interpersonal domains.

How is OCD treated?

Treatment for obsessive-compulsive disorder may not provide a cure, but it can help keep symptoms under control so they don’t interfere with your everyday life. Some patients may require long-term, continuous, or more extensive treatment depending on how severe their OCD is. Psychotherapy and medicines are the two essential OCD treatments, and treatment is frequently most successful when these are used in conjunction.

How can you cope with OCD?

Below you’ll find mechanisms that will help you cope with obsessive-compulsive disorder:

1. Acknowledge your OCD’s existence

Like the monster you used to think lived beneath your bed as a child, OCD can seem like an uncontrollable power waiting to strike. Give your OCD a name and a shape rather than letting it be a faceless villain. It might benefit kids and adults to view OCD as a distinct condition. Remember, OCD is not your fault, and there is no need to feel ashamed.

2. Maintain an OCD journal

An OCD journal serves the same purpose as the food journals that some people use to record their daily dietary intake when on a diet. You can keep note of your triggers in an OCD journal, discover new ones, and evaluate the general state of your OCD. Keep an OCD journal with you at all times, and write down what happens when you perform a compulsion. After reading through your diary entries at the end of the day, ask yourself the following questions.

● Why did these circumstances make me OCD-prone?

● What would have occurred if my resolutions hadn’t been carried out?

● What proof is there that what I feared would occur?

3. Use Exposure and Response Prevention (ERP) techniques

ERP is a popular method for addressing and maybe easing OCD. When adopting ERP, a person exposes themselves to a circumstance that causes an obsession and then refrains from acting on their compulsion. Try creating an OCD ladder by ranking your triggers and associated anxieties on a ten-rung ladder from 1 to 10 in terms of their seriousness. You should start with a low-level trigger when you initially start ERP, and after you’ve faced it, wait 10 seconds before acting on your urge. Increase the amount of time you go without gradually employing your compulsion until you can handle the task or scenario without it. As you master your triggers, climb the OCD ladder.

4. Redirect your focus

If you have OCD compulsions or obsessions or feel one coming on, try diverting your attention from the problem. You can either mentally or physically refocus your attention. Try repeating the program if, after the period of refocusing, you still feel the need to finish your obsession.

5. Keep your stress levels down

OCD is difficult to live with, and stress can make these tasks even more difficult. Keeping your stress level low is essential because it has been demonstrated that stress dramatically increases OCD in people. Make sure to arrange some time each day to relax. Finding an hour each day to decompress, watching some TV, reading a book, or going for a run, can be pretty helpful.

Final thoughts

You can learn coping methods and healthy lifestyle choices without allowing the illnesses and symptoms to define you. Finding strategies that work for you is critical. You should also be open and honest with close family members about your needs. For example, you should tell family members how to help you if you feel angry or emotional. You are not defined by your illness and you can learn to cope- reach for support.

About the Author: Dr. Joann Mundin is a board-certified psychiatrist who has been in practice since 2003. She is a Diplomate with the American Board of Psychiatry and Neurology and a Fellow with the Royal College of Physicians and Surgeons of Canada. Currently associated with Mindful Values, she provides assessments and treatment for patients with severe mental illness.

4 Kinds Of Therapy To Consider by Rachelle Wilber

~ Eleanor Segall ~ 3 Comments
(image: free image)

Therapy can be a great way to work through personal issues, improve your mental health, and make positive changes in your life. But with so many different types of therapy available, it can be hard to know where to start. Many people find that a kind of therapy works well for them, while others may benefit from a combination of different approaches. This overview will help you learn about four of the most common types of therapy to make an informed decision about what might work best for you. 

Cognitive Behavioural Therapy 

Cognitive behavioural therapy (CBT) is a type of psychotherapy that helps some people change negative thinking and behaviour patterns. CBT is based on the idea that our thoughts, feelings, and behaviours are interconnected. Changing our thoughts and beliefs can change our behaviour and emotions. CBT is effective in treating a wide range of mental health conditions, including anxiety and depression, so its worth a shot to see if its right for you. 

Group Therapy 

Group therapy is a type of psychotherapy that involves meeting with a group of people who are dealing with similar issues. Group therapy can be helpful because it allows you to share your experiences and feelings with others who understand what you’re going through. It can also help you learn new coping skills and gain insight into your thoughts and behaviors. Many people find group therapy to be a supportive and helpful experience- but see how it goes for you as an individual too. 

Interpersonal Therapy 

When we have issues with our relationships, it can be challenging to know how to make things better. Interpersonal therapy (IPT) is a type of psychotherapy that helps people improve their relationships with others. IPT focuses on the here and now, helping you to understand and change patterns of behaviour causing problems in your relationships. Several studies have shown that IPT is an effective treatment for depression- so this could be one to try. 

Family Therapy 

Family therapy is a type of psychotherapy that involves meeting with a therapist along with your family members. Family therapy can be helpful because it allows you to address problems within your family system. It can also help improve communication and relationships within the family. Research by experts found family therapy to be a supportive and helpful experience. However, some have said that it wasn’t the right experience for them and their family, so it is trial and error too.

These are just a few of the many therapy types available. If you’re considering starting therapy, talk to your doctor or mental health professional about what might be right for you. Also, remember, there is no “right” type of therapy. What matters most is finding a therapist you feel comfortable with and who can help you achieve your goals. You may also try a few therapies before finding the correct one to help yourself, your relationships and your family.

This article was written by freelance writer, Rachelle Wilber, living in the San Diego, California area, USA. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. Follow her on Twitter and Facebook: @RachelleWilber; https://www.facebook.com/people/Rachelle-Wilber/100009221637700/

A Lovely Review Of My Book ‘Bring Me To Light’ By Deb Wilk at Living Bipolar Blog.

~ Eleanor Segall ~ 5 Comments
(image: https://www.pauladennan.com/reviews/)

Sometimes, you receive amazing book reviews on the internet and don’t realise they are there!

Yesterday, I stumbled upon Deb Wilk’s blog Living Bipolar – Deb has lived with bipolar disorder for many years and very kindly reviewed my book last year. She lives in the USA and is a talented blogger, sharing about her life living with bipolar.

I don’t always know what to expect with reviews, but this was so positive so thank you Deb for reading, enjoying and recommending my book Bring me to Light: Embracing my Bipolar and Social Anxiety. Heres some quotes from the review:

“Every word, paragraph and chapter of Bring Me to Light was utterly mesmerizing.  Eleanor Segall’s account of her battle with bipolar 1, panic attacks, and crippling social anxiety is so vibrant that the reader feels as though they are experiencing it right alongside her.

I would love to describe the book in detail, but I am not going to give anything away because this book is an absolute must-read.  Anyone who is bipolar or loves someone who is, should read this story.  It is a moving narrative that anyone, even those who do not suffer with mental illness, should read.  …

She is now an extremely forceful voice in the mental health community, and this accolade is incredibly well deserved.  Please read this book.  You will find it well worthwhile and, I am certain, as enthralling as I did.” (Deb Wilk, living bipolar blog)

To read more of Debs review click here

Bring me to Light is available now on Amazon and in all good bookshops (including Waterstones, W H Smith and Blackwells and is available globally).

Sleep Expert Reveals How To Stay Cool On Hot Nights And What To Avoid.

~ Eleanor Segall ~ 2 Comments
Image: Unsplash

This summer has been one of the hottest on record. August has been no exception, with the Met Office predicting the hot weather will continue. As Britons all over the country look to stay cool at night, experts at Bed Kingdom share their advice to prevent overheating and to get a good night’s sleep throughout the warmer months. If you’re trying – and struggling – to keep your body temperature under control at night, try these tips:

Avoid strenuous exercise, alcohol and spicy food

Strenuous exercise before bed gets your blood pumping and keeps your heart rate and body temperature up. Doing this before bed will keep your body feeling warm and will prevent you from staying cool as you try to nod off. Instead it’s best to exercise in the morning when temperatures tend to be cooler. 

Alcohol will make you feel hot. Remember the ‘beer blanket’? It’s the warmth your body feels as it tries to manage alcohol consumption. While your body is not actually heating up, it will feel like it and may prevent you from feeling cool and comfortable at night.

Spicy food often contains capsaicin, which can increase your body temperature and interrupt your sleep. Also, eating spicy food before you go to bed may give you indigestion, making it difficult to feel able to drift off as your body battles discomfort.

Practice mindfulness and meditation

Anxiety can cause your fight-or-flight response, which can lead to night sweats in bed, which is a common stress symptom. Setting aside ten minutes for a mindfulness exercise before bed, such as meditation or journalling can relieve some worries and prime your mind for a good night’s sleep, helping you to stay cool throughout.

Turn off unnecessary electronics before bed

Electronic devices such as computers, games consoles and TVs can get hot after use, leaving rooms, especially smaller ones, feeling stuffy and trapped with heat. It’s best to switch these devices off an hour before you go to bed to let the room cool down. This also has the added benefit of preventing the blue light from devices interfering with your sleep cycle, letting you drift off to sleep easier at night.

(image: Sincerely media via unsplash)

Switch to breathable bedding – and avoid these

You may be using bedding that is not breathable enough for the summer months. Cooling bed sheets should wick moisture away from you and help you to regulate your core body temperature. 

Cotton is one of the more popular fabrics for bedding as it is breathable and versatile. It can keep you cool on hot summer nights and warmer in winter, depending on the weaving and thread count. Cooling cotton sheets are typically between a thread count of 250 and 300, and should not be more than 500. Cotton is also durable enough to last years of use.

Linen fabrics can keep you cool at night. Bed linen can absorb a fifth of its weight before beginning to feel damp, making it an effective choice to keep the fabric fresh if you often get hot at night. This fabric type can be less likely to stick to your body.

Bamboo fabric has become popular over the years as it is an eco-friendly alternative to synthetics. It can be more breathable than cotton, and the natural, soft and durable material is a good choice for those that have allergies.

Eucalyptus sheets, like bamboo, are another eco-friendly option made of natural materials, which can effectively wick moisture and stay breathable all night. It can dry quickly, deter dust mites and is hypoallergenic. 

Many people choose microfibre bedding as it is a low-cost option. However, it is made from synthetic fibres that aren’t very breathable. Other fabrics to avoid during the summer are polyester, nylon, rayon and silk. 

Have a light meal for dinner – avoid heavy fats and carbs

Eating a meal too close to your bedtime can be harmful to your sleep. The more food you eat, the more uncomfortable you may feel. Heavy meals tend to be high in fats and carbohydrates, which takes more energy for your body to break down. This could lead to feeling bloated and uncomfortable when trying to sleep at night.

The recommended space between your last meal of the day and your bedtime is about three hours, which gives time for your body to process any food eaten. Opting to eat fats and carbohydrates earlier in the day, and eating a light meal at night, will require less from your body while you drift off, as it has done the work to break food down earlier in the day.

Take a shower before bed

It’s a great feeling to wash the day away and then climb into fresh bed sheets at night. Showers can help to regulate our body temperature, which can ease us into a peaceful sleep. When it’s hot, a lukewarm shower can cool your core temperature down. A cool shower can be more beneficial than a hot shower to help you fall asleep faster. However, a hot shower can still help as your body temperature will change as you dry off. Whether you prefer to take a hot or cold shower, try to avoid extreme temperatures, as they can negatively affect how you sleep. 

The heat can cause stress both physically and mentally, so make sure you look after your health.

This article was written by a freelance writer and contains a link.

How to Look After Elderly Parents And Assist Them To Be Healthy And Happy.

~ Eleanor Segall ~ 6 Comments
(image: Andrea Piacquadio: Pexels)

When you have aging parents there’s a lot that you need to consider. Getting them help and keeping them healthy as well as safe is usually at the top of most children’s priority lists. You also want to make sure that they are happy and enjoying their senior years. 

If you have been struggling to find ways to help your elderly relative feel more comfortable, there are a few things you can do to make sure they get the help that they need to stay healthy and happy. Take a look at the following steps.

Get Them Involved

As your parents age, they may need help in and around their homes. You may need to get them a live-in caregiver. A caregiver will help to ease any burdens you may be feeling and give your parents the chance to get assistance.

However, a caregiver can make your parents feel as if you are taking away their independence. This is why you need to make sure that you involve them in the process of finding someone to assist them. 

You will need to do interviews for live in care jobs, so get them involved. This can help them to feel less resentful and happier with the situation.

Sort Out Their Finances

Assisting your elderly relative in making sure that their finances are in order is something that you should do. 

Getting someone to assist them will cost money. Buying them the medication that they need or also call money. 

Take a look at their current financial assets and then decide if they need financial help. There may be some programs that you can apply to. 

Once you know how much money they are likely to need, especially in a month, you can ask family and even friends who are capable of assisting to do so.

Keep Them Safe

Another thing you need to do for your elderly relatives is to make sure you keep them as safe as possible. For elderly people, safety begins in the home. Be sure to declutter the floors and remove rugs and cords that can make them slip and fall. 

You can add grab bars in their bathroom and make sure they are railings on their stairs. Ensure that their homes are well lit especially if they live alone and that they have high-level security systems in their home to keep them safe.

Show Your Love

Part of taking care of elderly parents is making sure that they have all the things they need to be healthy and happy. It can be overwhelming sometimes because it may seem as if they need so much help. 

However, if you consider the points that have been given here and work on them you will be able to help your parent significantly.

Getting the right help, taking care of their finances, and keeping them safe are the main things you need to do to take care of your elderly relatives. 

This article was written by a freelance writer and contains links.

Journal Your Heart Out- 3 Journalling Techniques For Improved Mental Health.

~ Eleanor Segall ~ 5 Comments

(image: Pexels)

You’ve heard all the hype about journalling for your mental health, but you’re not sure where to start. Surely there’s more to it than simply writing down your thoughts?

Well, yes and no. There are multiple journalling tactics that offer different benefits depending on your needs, goals, and personal style. Some techniques work well for some, while others might find different systems fit better with their lifestyle.

Here, we’ll cover three journalling techniques that can help you with your mental health.

Free writing

One of the most common techniques in mental health journaling, free writing can benefit you in many ways. Also known as stream-of-consciousness journaling, all you need to do is pick up a pen and paper and start writing.

The goal with free writing is to get whatever is going on in your head onto paper – but without the need for structure, judgement, or reflection. You begin writing about the first thing that comes to mind, whether that’s exploring what you’re feeling or a random musing you’re having. You stop when you feel finished – it can go on for pages or be a few short paragraphs.

Through stream-of-consciousness journaling, you can better understand yourself. You can work through complicated thoughts and feelings or simply relieve your brain of them. Seeing your thoughts on paper can help you understand them more clearly and address them. Free writing is also associated with a boost in creativity and can be used as a way of brainstorming.

How do I know if free writing is right for me?

  • You want to try out journaling, but you’re not sure where to start
  • You don’t like exercises to be structured
  • You’re experiencing a mental block

Gratitude journalling

Practising gratitude has a lot of mental health benefits, and there are many different methods. You can tell your loved ones that you’re grateful for their contributions to your life, carrying out acts of kindness to convey your gratitude. Or you could observe the small things that make life worth living – like the colour of the sky or a beautiful green landscape. 

Journalling is a great way to solidify your practices of gratitude. By writing down the things you’re grateful for in your life , you can better visualise them and see just how much you have to be thankful for.

Gratitude can be especially beneficial if you’re prone to negative thoughts because it can help you appreciate the good in your life. But it’s important to understand that it’s not a catch-all solution. If practised incorrectly, gratitude could cross over into toxic positivity. To ensure it’s fully beneficial to you, make sure you can also acknowledge your current challenges while noting everything you’re grateful for.

How do I know if gratitude journaling is right for me?

  • You’re stuck in a cycle of negative thoughts, whether large or small
  • You want to get a better understanding of the good things in your life
  • You’d like to start your day off in a positive mindset

Cognitive journalling

This is a CBT technique turned journalling practice. If you’ve ever had CBT, you’ll know that thoughts, behaviours, and feelings are different, but they can all impact each other. A thought – especially an untrue negative one – affects your emotions and can influence how you react to something.

Cognitive journalling can be done once a day or whenever you experience negative thoughts and emotions with this ABC technique, you write down the event that triggered the thoughts you had (the activating event), how it made you feel (your beliefs), and the way it made you react (the consequences). By doing this exercise, you can begin to separate thoughts from feelings and understand how they affect your life and your behaviours.

Another version of this technique involves you writing down a negative thought and the evidence that supports it, as well as evidence against it. This helps you to understand that your thoughts aren’t facts and can undo unhelpful negative thought patterns.

How do I know if thought, behaviour, and feeling recording is right for me?

  • If you struggle with anxiety and constant negative thoughts
  • You want to understand and challenge your anxious thoughts and beliefs 
  • You struggle to separate thoughts and feelings

Journalling can help us with so many things, from inspiring creativity to helping us process our day. Some techniques are proven to support and improve our mental health, and the one that works best for you will depend on your goals and how you experience life. It’s important to note that it’s not a replacement for therapy, but it’s a supplementary activity that can boost you on a day-to-day basis. So get comfy in your favourite pyjama set, grab a pen and paper, and journal your heart out.

This unpaid blog was written by a freelance writer in collaboration with Cath Kidston, homewear brand.

How To Create Healthy Daily Habits by Sierra Powell

~ Eleanor Segall ~ 3 Comments

Photo from  Pexels

Your mental attitude often influences your altitude. People who are happy and successful don’t get there by chance alone. To go where you want to go, you need to take deliberate action, practice self care, and bring energy to everyday activities.. To live the life you want, here are some good ideas to follow, if you are able:

1. Get Out of Bed Early

Even if you don’t have to get up at the same time as the sun every day, it’s still important to get up at a reasonable (early) time so your body can function at its best. The human body and brain have evolved to follow a circadian rhythm, which helps to regulate sleep and wake patterns set by our natural environment, specifically the sun’s rising and setting. This rhythm was set by the natural environment millions of years ago and passed down through generations of humans. This natural circadian rhythm also aligns with the natural cortisol levels inside the body.

Cortisol is a hormone widely recognized for its function in our metabolism, immune system, stress response, and overall energy levels. Cortisol levels start to increase 2-3 hours after the start of sleep and continue to climb until the early morning, which helps wake us up. This rise in cortisol levels occurs in a balanced condition. The cortisol levels in the body will reach their highest point between 8:30 and 9:00 in the morning, and then they will fall as the day progresses slowly. As a result, optimizing one’s energy levels, level of productivity, and general health may be accomplished by the simple practice of adhering to one’s natural circadian cycle and cortisol levels. Note: cortisol can also increase anxiety, which can explain why you may feel more anxious upon waking.

2. Establish a Set Morning Routine

Find out what gets your day off to a roaring start and make it your priority every morning. For instance, if you like to reflect before starting your day give self guided meditation a try. This is a  surefire method to help relieve tension, quiet a buzzing mind, and delve deeper inside yourself. Meditation can improve overall health and wellbeing. Doing a meaningful activity first thing in the morning will help you get off to a good start and be more proactive throughout the day. Rather than racing through the morning to make up for a lost time, beginning your day with a routine may help reduce stress, improve mental tiredness, and boost productivity. If you have no idea where to start then you may find it helpful to examine others morning routines and see what works for you.

3. Read

Reading books is one of the most effective ways to expand one’s horizons intellectually and creatively. Reading in a state of immersion enhances attention and has a relaxing impact similar to meditation. Moreover, reading before bed might help you sleep better. Books that are not works of fiction, in particular, are a great instrument for expanding one’s horizons, developing new ideas, and looking for inspiration. In addition, they give real-life examples of how to deal with a variety of tough situations and give advice on how to get through them.

4. Go on a Stroll

Step outside for some exercise and taking in some oxygen can lift your spirits immediately, help you think more clearly, and give you a break from working on your computer. It is also a very underappreciated exercise that may make your heart and lungs stronger, lower the risk of cardiovascular disease and stroke, alleviate high blood pressure and high cholesterol levels, soothe joint discomfort, and much more. It is an easy way to enhance your general health that is entertaining and has a minimal effect, to put it another way.

 5. Fuel Your Body with Healthy Food

It is becoming more common practice for medical professionals to suggest plant-based diets to all their patients, not only those suffering from conditions such as high blood pressure, diabetes, and heart disease. If one cannot wholly commit to a vegan or vegetarian diet, even making an effort to consume more plant-based foods whenever it is practical to do so may cause a significant improvement to one’s overall health.

If you make it a point to concentrate on developing wholesome routines that are manageable for you on a day-to-day basis and that you look forward to doing, you will have a better chance of sticking with them over the long run. Creating healthy routines for one’s daily life will require an investment of time, energy, and focus, but this does not indicate that it is impossible to do so.. Instead, steer clear of drastic solutions, focus on developing good habits, and take your time to help guarantee that your health and success will be long-lasting.

This blog was written by writer Sierra Powell

Reasons Why Group Therapy Might Be Your Next Step to Healing by Lizzie Weakley.

~ Eleanor Segall ~ 2 Comments
(image: Pexels: §§

Accepting help for mental health issues is an undeniably courageous step in the healing process. Individual counseling can provide you with many helpful tools for coping with your issues, but so can group counselling. Here are a few reasons why group therapy might be the next step in your healing journey. 

Groups Are a Sounding Board 

One of the most beneficial aspects of group counselling is that the group can act as a sounding board. Whatever dilemmas you are facing, whatever you’re struggling with in your mind, you can voice it to your group and get helpful feedback. Your group mates will likely come from diverse backgrounds and have had their own unique experiences. Their outside perspectives can give you insight into how to handle difficult situations and emotions. Whether it is, a group can give you guidance based on their own experiences, which can help yours. 

Group Therapy Can Be More Cost-Effective Than Individual Therapy 

Group therapy can be more budget-friendly than individual therapy. And, just because group therapy tends to cost less, that does not mean it lacks any of the quality you would get from individual counselling. Group counselling can be empowering and helpful in the same way individual therapy is, and it is a great option for those who will have to pay out-of-pocket costs. 

Groups Help You Learn About Yourself 

Each of your group’s members will figuratively hold up a mirror so that you can take a deeper look at yourself. You can only learn so much about yourself on your own; having those outside perspectives can make your self-introspection all the more intensive and meaningful. There are things about yourself you might not be able to see that others can help you uncover. 

Groups Can Help You Develop Social Skills 

Social skills are something many of us adults haven’t fully developed, especially as we struggle with our own psychological issues. In a group, you might feel less isolated, plus you will have the opportunity to engage with other people. Here you can learn how to better get along with others and express yourself in a group setting. Studies have found that adventure-based group therapy can particularly help people develop their social skills. 

Whether you choose to do group therapy due to finances or because you want to build your social skills, it is an option that works well for most people. You get a new support network of people who are going through similar things and are also looking for reciprocal support. Allow them to hold up the mirror so you can look in and see who is really there. 

This article was written by freelance writer Lizzie Weakley

How To Let Go Of Hurtful Memories And Live A Happier Life.

~ Eleanor Segall ~ 6 Comments
(image: Pexels)

Do you ever feel like your past is holding you back from being happy in the present? If so, you’re not alone. Many people find it difficult to let go of hurtful memories, especially if they’ve experienced a traumatic event. However, carrying around these negative memories can be incredibly damaging to your mental health and wellbeing. That said, this blog post will discuss how to let go of hurtful memories and lead a happier life!

Acknowledge your hurtful memories

The first step to letting go of hurtful memories is acknowledging them. This may seem like a difficult task, but it’s important to face your demons head-on. Once you’ve acknowledged your hurtful memories, you can begin the process of healing. If you’re not sure how to start this process, consider talking to a therapist or counsellor. They can help you work through your feelings and start the journey to recovery.

Understand that your past does not define you

One of the most important things to remember when trying to let go of hurtful memories is that your past does not define you. Just because you’ve experienced trauma or pain in your life doesn’t mean that’s all there is to you. You are so much more than your hurtful memories! Allow yourself to see the good in yourself and know that you deserve happiness.

Also, don’t forget that your hurtful memories don’t have to control your present or future. Just because something bad happened in your past doesn’t mean it will happen again. You have the power to create a bright future for yourself, no matter what your past may hold.

Focus on the present and build a positive future

Once you’ve acknowledged your hurtful memories and accepted that they don’t define you, it’s time to focus on the present. What makes you happy right now? What are your goals for the future? Start spending your time and energy on things that make you feel good. Fill your life with positivity and watch as your hurtful memories start to fade away.

It’s also important to forgive yourself for what happened in the past. Forgiving yourself doesn’t mean forgetting what happened or downplaying its importance. It simply means letting go of the negative feelings associated with the event and moving forward with your life. Remember, you deserve happiness!

Seek professional help if needed

If you find yourself struggling to let go of hurtful memories, don’t be afraid to seek professional help. There’s no shame in admitting that you need assistance to deal with your past. A therapist or counsellor such as from The Awareness Centre, can help you work through your feelings and develop healthy coping mechanisms. They can also provide support and guidance as you begin the process of healing.

Letting go of hurtful memories is a difficult but necessary task if you want to lead a happier life. However, by following the tips outlined above, you can start on the path to recovery and begin living the life you deserve!

This article was written by a freelance writer.

Knowing When It’s Time To Seek Treatment For Substance Abuse by Rachelle Wilber.

~ Eleanor Segall ~ 3 Comments

Whether it is addiction to alcohol or drugs, deciding to seek treatment for substance abuse is never an easy decision. If it is a family member or yourself who has a problem with substance abuse, there are certain signs that will indicate it’s time to seek treatment at a qualified facility. Though it may be hard to admit, here is how you will know the time has come to admit professional help is needed.

Changes in Personality

If you have major personality changes eg you were once very outgoing but now are withdrawing from those closest to you, this can indicate you may need treatment for a substance abuse problem- you could also be struggling with depression . Another indication is if you lie about your addiction to those you love and try and keep it secret.

Financial Problems

If you are addicted to drugs, it won’t take long for this problem to result in you having severe financial problems. Whereas in the past you always had money to pay your bills, you now find yourself having to ask others to help you out financially. Eventually, you may lose your car and even your home. Seek help for your finances when you are able to- perhaps a friend of family member could help you.

Incidents with Law Enforcement

As you live with addiction, you may find that you commit crime or do things you wouldn’t normally do. This may include getting arrested for drunk driving, possession of drugs, or even more serious crimes such as theft or assault and battery. Once this cycle begins, it will worsen very quickly, which is why you should seek out substance abuse treatment as soon as possible. Drugs and alcohol can change your behaviour.

Physical Problems

When you are drinking or doing drugs regularly, this will ultimately take quite a toll on your physical health. While the most common signs may be relatively minor such as nosebleeds or eyes that are constantly red, you may also start to notice other signs. Look for signs of liver damage, increased blood pressure, or trouble breathing. Once these signs become evident, you need to get medical treatment as well as substance abuse treatment for your mental health. Look after your body as it can take a battering when you are addicted to substances.

Losing Your Job and Marriage

When substance abuse problems get very bad, your job and marriage may be at risk of being lost to you forever. You may find yourself suddenly being faced with the prospect of being unemployed and possibly divorced due to your ongoing battle with drugs or alcohol. Addiction can sadly strain relationships and make you unreliable at work too, because you are unwell and can’t get better. At that point, if you hit rock bottom, you may admit you need help for your addiction.

Taking that initial step in seeking treatment will be tough. However, doing so will enable you to get your life back on track and overcome your addiction to drugs or alcohol.

There are many places that offer specialised drug and alcohol treatment in the UK and globally. Check out Alcoholics Anonymous, Mind and Action on Addiction.

This article was written by freelance writer Rachelle Wilber.