The Road to Recovery: On PTSD, Trauma and the Future… by Eleanor for Mental Health Awareness Week

eleanorlinkedin

(image: Eleanor Mandelstam (Segall))

 

Trigger Warning: sexual assault, details of assault and severe mental illness

 

Hi everyone,

Its been a while but I thought I would put type to keyboard and write a blog for more mental health awareness.

Since my book was published, I haven’t written many follow up personal blogs, purely because the launch of my life story into the public domain felt overwhelming and scary. 6 months on, I am used to it being out there but I have been working hard in EMDR trauma therapy to help myself.

See, the truth is that right now the Bipolar Disorder for me is stable and under control on my medicines. I still get side effects- weight gain, dry mouth and thirst, but my mind is generally healthy in terms of the Bipolar- no mania or depression. Anxiety and panic yes but Bipolar, not really at the moment.

Yet, almost lurking unseen after I left hospital in 2014 and began my recovery was the fact I was traumatised by my experiences of going into psychosis (losing touch with reality via delusions, false beliefs) and my experiences when being sectioned. I will just give an overview as the rest is in my book- but this included- being restrained, being attacked by other patients and seeing them self harm, being injected with Haloperidol (an anti psychotic) in front of both male and female nurses in a part of the body I didn’t want, being chased round A and E by security men in genuine fear of my life, dealing with lawyers and going to tribunals while ill, thinking I had been abused by family and was locked up by a criminal gang and fearing my family were against me. My bipolar mind could not cope.

Just before this all happened, I was very vulnerable and was sexually assaulted by a man I knew through friends and all of this trauma stayed with me.

I did what most of us with severe mental illness and assault survivors do- I tried to rebuild my life. I tried to work in schools helping children with special educational needs. I tried to work for a mental health charity as a peer support worker for people like me. I began to blog and write and share as therapy- from charities to national newspapers. Bit by bit, as I wrote out what I has been through, I started to slowly heal. But, the symptoms of the extreme panic remained. I lost jobs because of it. I became depressed. I started dating but I often had to cancel dates- (before I met Rob, my husband who listened to me talk about it all and didn’t bat too much of an eyelid.)

I was in a state of flux, a state of transition. I knew I had trauma still living in my brain and body. I had been physically and sexually assaulted, I had been mentally violated- I had been sectioned twice in a few months and now I was sent home to try and rebuild my life as a 25 year old single woman.

I share this important blog, not to share that I am a victim- because I am not. I want to share that I believe for about 5 years, I have been suffering with some of the symptoms of Post Traumatic Stress Disorder (PTSD). My therapist believes the same.

The panic attacks that grip me with fear before work or the day ahead when I have to leave the house. The fear of going out or travelling at night alone. The fear of being taken advantage of and having to trust men again (thank you to my husband for helping ease this pain). The fear of exploitation, of losing my mind, of not trusting mental health professionals any more.

My panic attacks get triggered by certain events- it could be having to speak about my life or book, or seeing people I don’t feel comfortable with, of feeling exposed, of worrying about others judgement. I am still healing from all I have been through and experienced. The PTSD means that I have to take medication (Propranolol) to function sometimes. It means that I experience flashbacks in my body- I feel gripped with fear, I get chest pain and shallow breathing and I start to cry. I had one the other day at 4am….. thank the lord for meds so I could calm down and sleep.

My therapist is incredible and we have been working since October to process the roots of my trauma and panic disorder. We use a combination of rapid eye processing with talking therapy which helps to tackle each and every trauma- and we are still at the tip of the iceberg. It takes time to process the deep rooted experiences in my brain- we are getting there slowly.

For me, in many ways my future is uncertain. My medicines have long term physical side effects. Motherhood will be more of a challenge due to medication and my mental health- I am still processing the choices I will have to make, which I will write in another blog.

I want to end this blog by saying- if you know someone with anxiety, PTSD, another anxiety disorder or something like bipolar or schizophrenia- Be Kind. You never know what someone has gone through.

The NHS waiting lists for help are too long, services are too underfunded- all my treatment has been private provided by my family due to being stuck on a list for years. I am lucky, not everyone is. 

I hope this blog gives some information about my experiences of PTSD since leaving hospital 6 years ago. It is by far the most personal thing I have posted since publishing my book but I hope it helps you feel less alone.

Positivity and Hope are key.  Meeting my husband and my therapist changed my life for the better as I slowly rebuild and find an equilibrium again.

Love,

Eleanor x

Maintaining a Healthy Work Life Balance, Why it Matters: Guest blog for Mental Health Awareness Week by Loveitcoverit

loveit2

(image: Unsplash)

 

When establishing and maintaining a healthy work-life balance, the overarching goal is clear; an individual should not feel as though their professional life is intruding on their personal time or vice versa. However, it’s always easier to explain than it is to physically manage – which is why it’s important to fully understand the implications of a poor work-life balance and the proactive steps we can all take to minimise any negative impact – such as poor mental wellbeing.

Although this challenge is known to many, you may not be fully aware of how prevalent it is across the entire nation. In fact, the Mental Health Foundation has commented that work-related stress costs Britain 10.4 million working days per year!

Now, as you would expect, the emergence of modern technology – such as smartphones – has drastically transformed our professional lives and, as such, it can be difficult to create concrete boundaries. Many of our devices can now take on the features and responsibilities of a larger computer system and so our working lives are available at just the touch of a button. So, how do we assess whether this detracts from our free-time and if this impacts our mental health?

Well, in recent months, this very topic has been investigated by mobile phone insurers, loveitcoverit.   

Their research found that an astounding 80% of workers identify their smartphones as a tool for their professional responsibilities, clearly demonstrating that they have surpassed the singular, social use that spurred their beginnings. So, whether it’s to communicate with colleagues, access working documents remotely or utilise organisational platforms, our mobiles have become an integrated part of professionalism on a wide scale. As such, it can be difficult to imagine the two in separation – but is this a good thing?

Overusing our mobile devices can be detrimental to our work-life balance as they create an access channel that is available to us at every hour. So, whilst leading mental health organisations emphasise the need for distancing measures – such as short breaks, time off and established social environment outside of work – our smartphones may act as a reminder of our professional responsibilities. In turn, this can lead to individuals feeling pressure to work outside of their agreed working times and intrude on their personal lives. 

Due to the sheer number of smartphone users across the country, this could mean that millions are facing the challenge. In fact, less than half of workers claim to have a ‘healthy’ work-life balance! 

Of course, this isn’t to say you should never complete a professional task in your free time, it simply means that you must actively monitor and manage how often this happens. This might seem a menial task, but it’s vital.

If you often find yourself feeling stressed due to your working life, then you could be at risk of developing illnesses such as anxiety or depression.

However, luckily, there are further actions we can take to ensure our balance does not tip!

 

Setting tangible guidelines

 We’re not saying that you must ignore your phone if a professional emergency arises, but it is important to make sure your working correspondence doesn’t intrude on your personal life. So, start with something simple – like enforcing a rule of no work related phone use after six on any weekday and perhaps not at all on the weekends.

Ultimately, it’s your decision to make, so find out what works within your routines and go with it!

 

Communicate with your employer

No one wants to be seen as a ‘complainer’, but if your work responsibilities are damaging your mental health it is important to speak up. Set up a meeting or informal chat with your manager to discuss how you’re feeling and why you feel that way. From there, you can work in tandem to better the situation and make wider improvements that benefit others too!

 

 Better understand your own situation

There is normally a tangible reason for any feelings of stress or anxiety but it might not be clear at first glance. If you’re feeling overwhelmed, take a break and try to dissect your situation.

If you can understand what is causing your stress, you’re in a wholly better position to try and improve it, whether this is in reorganising your routine and methods or in talking to someone else at work!

 

Creating a healthy and sustainable work-life balance is imperative for our mental wellbeing, so we all must take the time to figure out how to best achieve it. Remember, the working world existed before smartphones did, so it’s a durable environment, and taking the time to figure out positive and progressive ways of moving forward will never be a waste.

 

This guest blog was written by loveitcoverit, mobile phone insurers in the UK at www.loveitcoverit.com 

My crippling Anxiety once floored me. Now I wouldn’t be without it : Guest blog by Emma Johnson at Worry Knot Jewellery

emmajohnson2

(image: Emma Johnson at Worry Knot)

Trigger warning: talks about self harm, anxiety, depression and mental illness 

 

For 10 or so years, throughout adulthood, I have battled on and off with something invisible and something I still don’t fully understand myself.

Generalised Anxiety Disorder. 

I’m now 29 but my illness started at about the age of 21. In my third year of University, I started to dread things, I started to worry about everything I said, did and I started to question if anyone liked me. I have always been apologetic but this was different. I felt like apologising for walking into a room. 

I was unable to switch off, unable to focus on my University work and I withdrew a lot socially. Life moved quite slow back then. 

For me I knew this was out of character. I’ve always been fun loving and outgoing, with a smile on my face. I became confused about who I was. I developed an uneasy feeling that would take almost 8 years to learn to sit with.

During the first few years of my disorder, I definitely still achieved a lot. I often feel my disorder makes me thrive more, sort of like overcompensation, a little bit like proving people and myself wrong. I graduated with a BSc in Psychology and at the age of 24, I went on to gain my MSc in International Development.

I don’t think I truly recognised these achievements until about the age of 27. 

Whilst studying my MSc life changed quite a lot for me. I had gone through a bad break up in my younger years but then I finally met someone who lifted me back up, who challenged my thoughts, someone who was completely different to me in every way. This was oddly comforting for me, a bit like escapism from my own ruminating thoughts. 

Then I entered the world of professional work. I started out as a fundraiser, and in my most recent role I tried my hand at facilitating group therapy. In 5 years I have moved through 4 jobs within the charity sector. Sometimes part time.

During this time my anxiety disorder would often become too much. I often sunk low and developed bouts of depression. I would cry and sob. I was back and forth to the GP, often teary, often red in the face and always a bit embarrassed, even though I didn’t need to feel embarrassed.

At one point I was signed off sick from work, bed bound for 3 months, with no motivation at all, just me, myself and my catastrophic thoughts. I was pretty exhausted, shaky, drained and more confused than ever. My physical symptoms manifested as sweating, chest pains, palpitations, shortness of breath and the odd panic attack. 

One thing I started to do was open up, I began to share things with my partner and colleagues. They let me cry if I needed and at the same time my GP was stabilising and finding the right medication to suit me. But I was clearly still unwell.

I quit another job I enjoyed through my inability to cope and my lack of self esteem. My Imposter Syndrome led me down another uneven path.  Always overworking. Always overthinking. Always overcompensating. I didn’t slow down until I was forced to.

Another behavioural symptom of my anxiety is skin picking and nail biting. In early adulthood I would sit for 3 hours picking at my face and over the years I have made the skin around my thumbnail so sore it would bleed. It is now scarred.

My need to fiddle with something to ease anxiety is always apparent. Earlier this year, I was talking to my friend about making jewellery and how cool it would be to make my own. I have always been into accessories, fashion and jewellery so I said I’d love to make something I can wear and carry with me discreetly but also fiddle with, to stop me from picking so much. 

She mentioned worry beads and I was intrigued. I wanted to make my own twist on them. A prettier version, merging them with jewellery design that I would more likely wear, so I did and my life has changed. I have started a small business called Worry Knot.

necklace1

(image: Emma Johnson at Worry Knot)

Alongside selling calming jewellery, I’m blog writing. I’m advocating more widely about the importance of opening up when confusing and sometimes debilitating symptoms develop. Not only is it therapeutic for me to make my jewellery but it’s extra therapeutic playing with this jewellery a few times a day. 

Having something to focus on, things to make and to write about has been crucial in managing my own anxiety, especially at such an anxious time for the world. I hope my jewellery can go on to help those feeling anxious not only now but going forward into the future too.

emmajohnson1

beads

(Images: Emma Johnson)

For more information please visit:  www.worryknot.co.uk and instagram.com/worryknotuk

You can also find me @worryknotuk on Facebook and Instagram.

 

Emma Johnson is a writer with lived experience of mental health issues. She is the founder of Worry Knot, a jewellery brand to help others who have anxiety.    worryknot

 

Covid 19: Positive and Negative for Mental health and Work? Guest blog by Danielle Strouther

hajoon1

(image: morefamousquotes.com)

 

For anyone that’s suffering from anxiety, OCD or other mental health conditions, living through a pandemic is not a walk in the park. 

A time of crisis is enough to cause panic in anyone. If you’re already struggling with a ‘normal’ day, the added stress means it’s even more difficult to keep your head above water. 

But, it might not all be bad news. Using mental health data commissioned by Adzooma, there may be some light at the end of this tunnel. 

 

Why we should care about mental health

COVID-19 is a pandemic, with just under 500,000 people affected around the world as of March 26th 2020. 

To put things into perspective, mental health currently affects 676 million people worldwide. It’s not a pandemic, it’s an epidemic.

Mental health isn’t contagious. You don’t contract depression from shaking hands with someone that has it. But it is a crisis that’s often overlooked. In fact, 70-75% of people with mental illness receive no treatment at all, choosing to remain silent. This is particularly true in men, who make up 75% of all suicides. In the UK, men aged 40-49 have the highest suicide rates in the country.

 

Mental health caused 44% of all sick days 

1 in 5 employees have called in sick to avoid work. And no, this wasn’t because they simply didn’t want to go. It’s because their mental health had become too much for them to do their job. 

Rather than be honest, 90% of people lied about it, using another reason for their absence. 

In 2019, there were 602,000 total cases of work-related stress, depression or anxiety in the UK. That’s 44% of all health-related sick days.

The cost of this is projected to be between £39.4 billion to £99 billion each year for businesses. If you break this down, it can cost employers £1,300 per employee if they don’t have the mental health support in place for their staff. 

“My mental health has impacted my work. It’s caused me to leave jobs, to call out some days when it’s just too much for me to do normal day to day activities. I also have tried to go into work on days where I’m not 100% and my quality of work and productivity have suffered.”

Rhea – Via Adzooma. 

 

69% of people say working at home helps with mental health

Here’s the light at the end of the tunnel. According to research, 69% of people believe that working at home improves their mental health.

Around the world, offices are shutting en-masse, sending entire workforces to complete their jobs from the comfort of their own homes. If there’s ever a time that people needed space to focus on their mental health this would be it. 

Its given employees the space they need to recover mentally. Beyond that, it’s showing employers that their business is capable of functioning remotely.

The positive outcome of this is that hopefully after the COVID-19 crisis, we can set up a world where employees aren’t needed in an office every day. A world where employees are free to work at home and care more for their mental health – reducing office-based overheads and the cost of sick days. 

 

Astonishing mental health data

The data on mental health was complied by interviewing employees of a range of digital marketing and technology companies, including Google, Facebook and The Independent. It revealed stark information about the current state of mental health, such as: 

  • 67.9% of people state that their mental health has impacted their work. 
  • 57.5% of people state that work has a negative impact on their mental health. 
  • Only 32.1% of people have told their employer about their mental health. 
  • Of the 67.9% of people staying silent on mental health, 83.3% of them don’t plan on ever telling their employer. 
  • 66% pf people feel that their work is understanding about their mental health. 
  • But 46% of people feel like they don’t have enough mental health support at work. 
  • 90.4% of people believe working flexible hours can help with mental health. 
  • Only 24.4% of people have mental health first-aiders at their work. 
  • 91.7% of people believe there should be more services for mental health.
  • 89.9% of people think the government doesn’t do enough to support mental health. 
  • Only 28.6% of people currently access mental health services. 
  • But if more services were available to them, 66.7% would access them. 

Access the full data here. 

 

A push for positive change 

One of the best things to come of out the COVID-19 pandemic is people working together. 

Communities are being brought closer and we’re showing compassion and offering help in brand new ways. If you’re ever unsure of that, just watch a video of people coming together to applaud everyone who’s working to stop the virus every single night. It’s a wonderful show of camaraderie. 

It’s a global crisis and we’re in it together. Now, hopefully, we can carry on this momentum to help with mental health and continue the fight for better mental health support. 

With support, we can get better. We can push for positive change to help the crisis. Without support, it will only get worse.

Together, let’s take action and break the silence.

 

dannii (2)

This guest blog was written by Danielle Strouther. She is currently writing lots of words about all kinds of unique subjects at Adzooma and searching for a word she likes more than discombobulated. She has a masters in Film and Television, so can tell people she knows what’s good on Netflix.

 

 

The best employee benefits supporting Mental health: by Daniel Tannenbaum

lovemyjob1

(image: Policy Bee)

 

In 2020, many startups and companies are implementing strategies or creating employee benefits that put mental health first. This is a welcome change that shows just how far attitudes towards mental health have changed in the past decade, becoming no longer a taboo.

Here are the firms that are supporting mental health amongst staff members best:

Equipsme

The London-based startup Equipsme has created an inexpensive employee benefit that means employees can benefit from comprehensive yet affordable health insurance policies. Whatever the size of the business, companies can insure staff with plans from as little as £7 per month per person.

Customers get 24//7 GP access, online health checks, nurse support and 3 physio sessions as standard with the option to upgrade to stress support for as little as £1.50 per person per month, optical and dental cover for £7.50 per person per month too.

Sweaty Betty

The hugely popular activewear brand strongly promotes to staff a healthy mind and body and keeping stress in the workplace to a minimum. How does the firm do this? Each week, it gives its employees the chance to join lunchtime yoga classes to help them relax. There is also the chance to join running clubs and start later in the day if they so wish, all with the aim of helping with stress management.

Ernst & Young (EY)

Ernst & Young makes mental health a big focus in its organisation, providing not only private healthcare, but also free online health assessments in a counselling service that can be used by not only staff members but also their families. It is completely confidential and available for 24-hours.

yulife

yulife is another exciting London startup that incentivises employees to look after their mental health by promoting healthier lifestyles. The company has radically shaken up the life insurance industry for the better with their insurance package.

For example, businesses who take up yulife insurance policies can reward their employees through earning yucoin. Yucoin is earned by engaging in a healthy lifestyle, tracked by staff in a daily app. This includes doing exercise and meditation.

By accumulating yucoin online, staff can then redeem these for real life rewards at shops, restaurants, and much more.

Innocent smoothies

The company is known for providing a range of employee benefits that puts the needs of its staff first. This is particularly the case when it comes to mental health. For example, the smoothie firm is dedicated to reducing work stresses through the inclusion of a free gym and breakfast to all staff. It also provides a yoga club to its employees and a 100% confidential 24 hour employee assistance programme that means they can talk to someone privately if they need to.

 

This blog was written by writer Daniel Tannenbaum.

Lockdown and Dealing with Mental Health: Guest blog by author Graham Morgan MBE

ardmore1

(image of Ardmore, Scotland by http://scotlandwildlife.blogspot.com/2011/07/tobermory-to-ardmore-bay-isle-of-mull.html )

My name is Graham Morgan. This is my story of how I’m coping under lockdown.

I have just got back from walking Dash the dog round Ardmore. There was not a person in sight; just the sound of the curlews and the crows, the roar of the cold wind in the trees and the sound of the waves on the seashore. It gave me a chance to think and ponder on this first day of lockdown. It blew my tiredness away. As I reached the point; I looked along the Clyde to Dunoon; where my sister works as a midwife and hoped she was ok and thought about my brother, a medical director and psychiatrist;  having to make decisions about the future that no one should have to make.

Driving the two minute journey home I passed the post office van ; strange to see the postie with his mask and blue gloves. I felt slightly guilty for being out and had to remind myself that we are allowed one exercise session a day; that walking the dog counts as that.

I am so lucky compared to others. My friend phoned last night to say he had just managed to get home after breaking the news to his friend’s sister that that friend had killed himself days ago. Back to an email saying he was sacked from his job and that his tenant. who he shares his house with, was leaving the house as London, feels too unsafe. To deal with that?

I found out recently a Twitter friend was passing round my book on a psychiatric ward. The thought of being back in hospital but with no visitors and all the restrictions that happen now, fills me with horror; makes my last hospital stay feel pleasant. 

Yesterday a young man contacted me on Facebook to say how much he enjoyed my book START and how he was now in self isolation. I remembered he had been in hospital for months and months; was just getting used to his first flat; getting back to education, finding joy in his creativity. I remembered the loneliness I felt when I lived alone; those days when there was no one to speak to, to share a smile with. How it tore at me! Slapped me to the ground with sadness. I think of so many friends who are already lonely; lost in their lives, lacking the energy to even make a cup of tea.

I am indeed lucky. So far in our tiny household we have got over the twin’s meltdowns when we took them out of school last Monday. How frightened they were and how much they miss their friends. Home schooling for the moment is fun, I imagine, as the weeks go, by it will get harder. We are lucky we still have perspective; not to get angry and argue because of our own anxiety.

I am used to being awake in the early hours, yet somehow I am sleeping OK at the moment and have decreased my drinking. 

My understanding of the world (due to my beliefs at the moment) is that I am evil and bringing about its destruction; I think I am partly responsible for the fires and floods; the wars but, for some reason, coronavirus seems to have nothing to do with me. I have no idea why, but it is a relief.

I have more realistic worries, like the special care my Mum made to get a long tight hug when I left her in England to go back up to Scotland. 

We have been working from home and have been more or less self- isolated since Monday because my partner has asthma and yet her separated husband is a key worker  and looks after the kids too. There is relief that these are ‘real’ worries that I can grasp; not my usual ones.

The most pressing concerns are how to work from home as well as home schooling the children; how to get bread and eggs. The biggest inconvenience has been having to queue outside the chemist for my anti depressants; thankful that my GP realised I was taking them too infrequently and that now I am back up to the required dose I feel so much more relaxed.

I have one quandary; a minor one. I went to get my jag (injection) yesterday for my mental illness. The CPN (community psychiatric nurse) who gave me it had no more protection than normal. It was quick and painless.

He said he didn’t know where the community mental health team would be soon; they may be based with another more urban one by my next appointment. He said that if I, or anyone else near me, got any symptoms I was to phone in but that he had no idea what they would do if I did; that I might have to take oral medication.

At that I was lost because, of course I would have to;  not doing so at such a time would cause so much trouble but, at the same time; I am on a community section because I cannot make myself take medication, how can I agree to that, if it happens?

I have my work, I have food, my lovely family and Dash the dog who cuddles tightly up to me every night. I have my writing, my books, my music. So many people I know have nothing approaching that. 

I think I am glad I don’t have the imagination to see the scale of what is happening and am not torturing myself with the ‘what ifs’. Good luck to all of you who may not be in such a good place. Let us all help each other as best we can over the coming weeks.

 

Graham Morgan has an MBE for services to mental health and is the Author of START (by Fledgling Press) a memoir of compulsory treatment, love and the natural world. Available from Amazon and Waterstones on line.

He can be found at @GrahamM23694298 on twitter and at Graham Morgan – author; on facebook or at the Scottish Booktrust Live Literature database at https://www.scottishbooktrust.com/authors/graham-morgan

 

How Debt can have a huge impact on your Mental health by Ian Sims

debt1

(image: Money Under 30)

With the coronavirus outbreak, it is a worrying time for many of us financially. With that in mind, today we would like to share this about debt and mental health: 

Worries about money can hugely influence your overall wellbeing. A study conducted in 2019 showed that 9.5 million people in the UK have issues with their mental health, in direct relation to money woes, whilst a staggering 18 million worry about lack of money daily (source:N26).

How mental health impacts your finances

Research conducted by National Debtline indicates that approximately one in four adultswill experience an issue with their mental health within any given year. It is worth noting mental health incompasses a range of conditions and experiences, including:

● Anxiety

● Depression

● Bipolar disorder

● Phobias

● Schizophrenia

● Dementia

It is also worth highlighting that having a mental health issue or condition does not automatically mean you will struggle with finances or debt. However, it may make it harder to deal with. Research indicates that around half of all adults in the UK who are having debt problems also have a mental health issue (source: National Debtline).

It can causes a vicious cycle of problem health and finances

Unfortunately, feelings of stress, anxiety and even depression relating to growing fears about lack of money can lead to a vicious circle. It can impact your finance management abilities in a variety of ways. For example, serious anxiety or depression may cause you to lose energy or avoid your debt entirely. This may lead someone to avoid keeping up to date of their finances.

Problems with mental health could also affect finances if it means that it reaches a serious point where the person is required to take time off work. Depending on their individual circumstances (such as whether they are entitled to sick leave or not) this could mean a sharp reduction in their income. Unfortunately, this might have the unintended impact of making their mental health worse.

Other signs that debt is causing an impact on one’s health mentally include:

● Become overwhelmed or sick at the thought of the debt you are in

● Starting to withdraw completely from family and friends due to debt anxiety

● Symptoms of preexisting mental health conditions such as depression, are worsening

● Struggling to eat properly

● Struggling to sleep

● Regularly underperforming at work

What you can do if you are in debt and struggling with mental health

Do not suffer in silence, there are a number of places you can turn to that are confidential and free. This includes services such as the Samaritans or Mind. There are also debt charities dedicated to providing advice on how to get out of your debt, such as StepChange and National Debtline.

If you are looking to lower or consolidate your debts, you can look at debt management companies, but please note that they make take a fee for using their services

If you need help in the current crisis with getting Universal Credit or other welfare benefits for job loss or want to know more about managing your finances, check out the government and money websites such as MoneySavingExpert by Martin Lewis.

This blog was written by expert and freelance writer Ian Sims.

 

 

How to make your surroundings more comfortable if you have Anxiety: by Daniel Tannenbaum

freecalm1

(image: 123RF.com)

Your environment has a huge impact on your mood, and this is especially the case when it comes to anxiety.

For example, many believe that your surroundings can often be a direct reflection of your current state of mind – for example, lots of clutter may suggest you feel overwhelmed.

Alternatively, it can make existing feelings feel worse such as lots of mess being a key trigger for depression.

However, your surroundings can also make you feel better, if you do it right. Here are some tips to help you to make your surroundings more cozy and comfortable, to help reduce anxiousness and make you feel calmer.

 

Soft lighting

Using soft lighting, especially in the evenings, can help you to feel more relaxed than harsh, bright, white lighting. Aesthetically, things like fairy lights draped along a wall or from ceiling to ceiling or lanterns, can also be nice to look at, which can be a great way of boosting morale. After all, if you are happy in the environment you are in, this will also have a positive impact on your mood.

 

Hygiene

For those that panic over clutter and messiness, having a home or workplace built with the right surfaces in mind can help you alleviate this. With companies specializing in hygienic surfaces, you can optimize your home or workplace to have doors, walls and floors which are easier to clean and reduce the spread of germs.

Simple examples include the role having blank walls and cladding over individual tiles in the bathroom or kitchen which can get grimy and hard to clean.

 

Cushions

After a long day at work, you want to feel that when you come home you can completely unwind. For many, this might mean tuning into an hour of TV or watching a film to help alleviate the stresses and strains that may have accumulated during the day, causing anxiety. Make this cozier and an altogether far more pleasant experience by having lots of cushions in different textures.

 

Rearranging furniture

You don’t necessarily need to purchase anything to change your surroundings and make them more comfortable. It could be as simple as rearranging furniture. It can help change your perspective, and also increase the visual appeal of the space you are in, making you feel calmer.

 

Plants

A number of studies have shown the mood boosting impact of having plants in the home. This tends to be one of the most cost effective ways to make your surroundings better, whilst also adding a pop of colour too.

 

Turn off electronics in the evening

Never completely unwinding and mentally checking out of looking at emails and social media can have a harmful impact on your overall levels of anxiety. To make you feel more at ease in your surroundings, it is highly recommended that you allocate times where you completely switch off your electronic devices, especially at night. Instead, why not look at more relaxing activities to do such as reading or having a hot bath?

 

This article was written by freelance blogger Daniel Tannenbaum

Why People are using Weighted Blankets to cope with Anxiety: by Calming Blanket

weightedblanket1

(image: Calming Blanket)

Weighted blankets have been found to have a number of key benefits to those that use them. One of the biggest advantages of using weighted blankets has been its ability to reduce stress and anxiety in users. But how do weighted blankets work, and how does it impact on people’s levels of anxiety? We decided to take a closer look.

How do weighted blankets work against anxiety?

It works in a few different ways, but the main factor it all comes down to is these blankets’ ability to stimulate the body’s proprioceptive input. This input in our body is important, as it helps the body recognise and establish environment awareness.

The awareness trigger is key, as this can help the brain get access to the body’s environment at a much quicker rate than without this type of blanket. This can help the brain to feel more relaxed, having a domino relaxation effect on the rest of the body.

In short, this entire process stimulated by the proprioceptive input, helps to reduce feelings of anxiety, because of the light pressure that is applied to the body.

In addition, for many people suffering from anxiety, lack of sleep unfortunately also goes hand in hand, and weighted blankets also tackle this too. This is because this light blanket pressure helps to release the hormones serotonin and melatonin. The former is known for having a huge impact on mood, while the latter helps with falling to sleep.

Interestingly, it is also believed that the feeling of a weighted blanket has similar emotional benefits to that of a hug or a baby that is swaddled tightly. The main reason for this is the release of the hormone oxytocin, known for helping to make people feel calmer and more relaxed.

Where can I find a weighted blanket?

The best weighted blankets on the market are by the Australian company Calming Blanket – and are recently available to buy in the UK.

Available for adults and children, they provide a range of super comfy weighted blanket options (2.2kg, 4.5kg, 6.8 kg and 9kg) that only use super soft fabric, as well as providing inner ties which do an important job of making sure weight is distributed evenly across the blanket.

 

This blog was written by Calming Blanket, a weighted blanket company that helps people with anxiety.

Looking to the Future and Life Dreams: by Eleanor

 

Dream big lettering on watercolored background

(image: 123RF.com)

Hi friends,

It has been a while since I have written a personal blog as there has been so much going on here that I was just focusing on getting through it all. Robs dad had surgery to remove a second brain tumour and is thankfully recovering well, the surgeon amazingly got all the cancer. Success.

Alongside this, I have been in therapy since November with a wonderful therapist and we are doing EMDR (Eye Movement Desensitisation and Reprocessing therapy). This therapy helps to process trauma that can get ‘stuck’ in the brain if not processed. That trauma can stem from childhood upwards- I was an anxious child from an early age even though I had a good childhood! I have also been through a lot due to my bipolar episodes and hospitalisations. So, I am working with my therapist to process memories and we are doing it slowly.

My therapist will either ‘tap’ on the side of my legs while I recall the memory to help process it or my eyes will follow a light or her finger as we process. Understandably, there has to be a lot of trust in this type of relationship as well as me being protected and not triggered by the therapy. For this, we have developed a ‘safe place’ memory that I go to when we bring up anything too distressing. We have just started to go deeper with this and I will update you with our progress. I am far less anxious than I was and it has been really helpful to build a positive, working relationship with my therapist.

The reason I started therapy was because I was having intense panic attacks and finding it difficult to manage my life due to it. I hope that by working on these triggers that I can react differently and live a healthier and better life. Stay tuned!

A month or so ago, I also went to see my psychiatrist for the first time in 2 years, mainly as I had worries about my weight and physical health. My medications means I have put on a substantial amount of weight and this is worrying me health wise more than anything. I have been advised to diet and exercise and maybe work with a nutritionist. So, this will also be a new journey and I will try my best with this, not easy as the meds may stop me losing weight due to slowing metabolism or encouraging cravings. We considered reducing my Quetaipine, a mood stabiliser and anti psychotic to help but because I have been more mentally stable, I have decided to keep it at the same dose for now.

Rob and I have also started to look at new homes, which has been good. There is a lot happening right now and important that I rest, look after myself and keep calm.

Life with bipolar disorder can be uncertain. I have some fears about the future, which I will talk about in another more detailed post. My medicines thankfully keep me mentally well, but coming off them for future life changes eg pregnancy could be a big risk for me and one I am not sure I should take due to being bipolar 1 (risk of mania and psychosis). This is not currently imminent, but is still a future fear, especially as I love children. A decision for a later date.

Overall though I am hopeful and excited about life and will keep you all updated with my therapy and health journey and news.

Thanks for reading and following Be Ur Own Light as we come up to our 4th anniversary,

With love,

Eleanor x