With the nights drawing in, The Works have teamed up with the mental health charity, Mind, to raise awareness of the mental health benefits of crafting.
The winter can be especially difficult for many, with darker, colder days and prolonged periods of rain affecting energy, mood, anxiety and stress levels. Some people may experience Seasonal Affective Disorder, which is a type of depression experienced during different seasons or times of year.
Stephen Buckley, Head of Information at Mind said,
“We know that crafting can be a powerful way to support mental health and wellbeing. Creative activities like card-making or knitting require focus, which may help us disconnect from daily pressures and find a welcome distraction. Learning a new skill can also bring a sense of accomplishment, which can be especially rewarding as the nights draw in. The repetitive motions of these crafts can feel meditative and calming, making them a helpful tool for managing stress, depression, and anxiety. Different things will work for different people and the main thing is finding a craft you enjoy and which fits into your life.”
Mind and The Works have produced a blog post with some ideas for easing stress and anxiety, boosting concentration, focus and memory.
Lynne Tooms, Chief Commercial Officer at The Works said, “Channelling your emotions into creativity can have a huge impact on us as adults, with various craft types having a big impact on our mood and sense of achievement, as well as providing us with skills and hobbies that can turn into passions to enjoy all year round.”
Seasonal Affective Disorder (SAD) is a type of depression during particular seasons of the year (most commonly winter and summer). For me personally, I know the cold, dark early nights do not help as I will just want to hibernate! I find that during winter I am much more prone to depression/anxiety and I know others are too.
Mind says that, ‘ if your feelings are interfering with your everyday life, it could be a sign that you have depression. And if they keep coming back at the same time of year, doctors might call this seasonal affective disorder (SAD) or ‘seasonal depression’.
SAD symptoms can include lack of energy, feeling sad and tearful, withdrawing from friends and family, feeling anxious or agitated, sleeping too much or too little and suicidal thoughts.
Luckily there are ways to improve your mental health with SAD:
Talk to someone or a helpline about how you are feeling
These helplines can listen to you and provide a kind, one to one, listening ear if you are stuggling with depression, low self esteem, feelings of unworthiness or suicidal ideation.
2. Track your symptoms
It might be good to see what times of the month you are feeling worse too and how the weather is. A daily diary can be really helpful to show to your Dr or therapist.
3. Manage Stress
Speak to your therapist or find some mental health support locally if you can. Speak to a trusted loved one and make sure you don’t become too stressed or overwhelmed.
Look at mental health relaxation techniques such as mindfulness and make sure you are not over working and taking time to rest.
4.Walk and exercise
Exercise can help to boost your mood when you have SAD. Maybe a brisk walk or even some dancing around your room to a youtube video, any exercise can boost those endorphins and set you up for a good day.
5. Self Care
Watching a good TV show, having a bubble bath and planning other relaxing activities can really help. Especially on dark, cold and miserable nights. Look after yourself.
6. Speak to your GP
If your depression is worsening and you need medical help, please reach out to your GP or psychiatrist as they may be able to help with further treatment eg anti depressant medication if suitable.
SAD can be really challenging but making sure to take time for yourself, practise self care, talk about it and reach for help can go a big way in easing the depression’s effects this winter.
A couple of years ago, an intriguing email landed in my inbox. It was from the award- winning journalist James Longman (of ABC News). He told me he was writing a book investigating his own father’s illness and how much of mental illness is inherited. His father died by suicide when he was just a child and had a diagnosis of schizophrenia and depression, but James did not know a huge amount about this mental health history at the time.
James wanted to delve deeper into the family and genetic side of mental illness. As he got older, James’s own bouts of depression spurred him to examine how his father’s mental health might have affected his own. He engaged with experts to uncover the science behind what is inherited, how much environmental factors can impact genetic traits, and how one can overcome a familial history of mental illness and trauma.
James had seen my own story of family illness with bipolar disorder, as my Dad and other relatives also have the same condition and so he reached out to interview me. With permission from my Dad, I had a wonderful chat over Zoom with James, talking about the links with certain types of mental illness in families and how these types of illness can cause suicidal thoughts and sadly in James’s fathers case, suicide. We also discussed the hopeful journey that can occur if you have access to the right support networks, medications and therapy. Medication in particular has helped to keep us well over the years as bipolar has a definite biological link too.
In The Inherited Mind, James invites readers to reflect on their own stories as he shares his quest to better understand himself and his family. Through speaking to mental health experts, to those who have had similar familial experiences, and about his own life stories, James shows us, with heart and humour, how much our bodies can empower and inform us about our own personal mental health histories.
We are honoured to have our story featured in James’s informative and essential book. Thanks again to him for featuring us as a case study. It will be out in January and you can pre order your copy here
In 2015, Alexander Walton had an idea. It was an emotional short story that he wrote, then placed in brightly coloured envelopes and randomly distributed across the city he lived in. Each one also contained a small gift: a symbol of hope. He called this project Find My Story and through the support and kindness of others, it expanded across the globe.
Over the next five years there were three stories in total. Hundreds of volunteers. Thousands of envelopes. And an avalanche of profound and moving responses from people who had found one of these envelopes, and had the curiosity to open it.
This experience was the inspiration for The Kind Mind Method and ultimately changed the author’s life in ways he never could have expected. He continues to advocate kindness and positivity through his books and ongoing projects.
(image: Alexander Walton)
For years, scientific studies have continuously demonstrated a clear link between kindness and mental wellbeing. Throughout that time, there has never been any unified mechanism to harness this power. Until now.
Do you feel as if you are stuck inside your own head? Does worry stop you engaging with the wider world? Do you sometimes feel helpless to stop negative thoughts? The Kind Mind Method is a simple thought process that will allow you to embrace a positive mindset in everything you do. It will change you in ways you never could have imagined and snap you into the moment like nothing else you have tried.
Built upon proven scientific principles and leveraging the power of kindness, Alexander Walton will explain how you can benefit from this profound change. Through clear steps and real-world examples, he will guide you through its adoption and ongoing usage. Along the way, he will examine how this approach provides you with a true alternative thought that you will actively want to pursue. And by the end of this book, you will understand how it can offer a structured mechanism to deal with any situation, and watch as you seamlessly embrace a different thought. A better thought. A kinder thought.
Here were just some responses to the Find my Story envelopes:
Found your story and you have no idea at what time it entered my life and the impact it had.”
“It is impossible to describe how this story made me feel…I will keep this gift on me until I feel I need to pass it on myself.”
“THANK YOU for writing your story, and sending that message of hope out into the world. I needed it so badly and I’ve kept the gift with me ever since. I’ll never forget the feeling of opening your envelope.”
A Christmas carol’s feeling in the belly. Your story is beautiful and your letter found me in a very special time. A time of uncertainty and doubts where this star blowing in the middle of the night was somehow something I didn’t expect anymore. Thank you so much for that.
You can find Alexander Walton on his website and his book is out now.
Being a parent is challenging, but being a parent who is homebound can be incredibly isolating and stressful. With the added pressures of the COVID-19 pandemic, homebound parents have been struggling with their mental health more than ever before. However, it doesn’t have to be this way. There are several mental health support strategies that parents can implement to help them cope with this challenging time and help them continue to provide their children with the love and care that they deserve.
Prioritise Self-Care
Self-care practices such as mindfulness, meditation, and exercise can help homebound parents manage their stress and maintain their mental health. They can schedule regular exercise routines at home, and practice deep breathing and meditation during their downtime. It is essential for homebound parents to set boundaries and take care of their well-being to increase their capacity to address the demands of parenthood.
Seek Professional Help
Homebound parents who are struggling with their mental health should consider seeking the support and guidance of a mental health professional. They can benefit from online therapy sessions, group therapy sessions, or taking medication that might help them feel better. There are also many mental health hotlines and online resources available to parents struggling with their mental health.
Connect with a Support Network
Homebound parents can engage with online support groups where they can share their experiences, offer and receive advice, and connect with other people going through the same thing. It is also a good idea to connect with friends and family members for emotional support. Social connection is vital to maintaining good mental health.
Utilize Home Health Care Services
Home health care services can provide support and assistance for parents who are struggling with their health. These services can include anything from medication management to helping with household chores and providing much needed respite care for parents. Home health care services can also help parents navigate local resources to receive additional support.
Practice Stress-Reducing Activities with Children
Homebound parents can engage their children in various stress-reducing activities such as sensory play, guided meditation, deep breathing exercises, and yoga. These activities can help children learn how to manage their emotions and provide a calming environment for both parents and children.
Being a homebound parent is challenging, but it becomes even more challenging when mental health struggles are involved. Still, it is essential to prioritise self-care and seek professional help when needed. Engage with a support network, consider utilising home health care services, and perform stress-reducing activities with children.
These strategies will significantly empower homebound parents and help them cope with the challenges of parenthood effectively. With the proper support, homebound parents can provide the love and care their children need and deserve.
This article was written by writer Lizzie Weakley.
When it comes to mental health, many people tend to focus on the usual suspects: stress, anxiety, depression, and medications. However, did you know that your food choices also play a significant role in your mental well-being? Over the years, studies have revealed the powerful connection between what we eat and how we feel emotionally. It’s not just about getting the right nutrients for physical health, but also for mental health. This blog post will explore some of the clear examples of how eating affects your mental health.
Mood Swings
What we eat affects the chemistry of our brain, which can lead to mood swings. Consuming foods high in sugar and simple carbohydrates, such as cakes and candy bars, may give you a quick energy boost, but it can also cause blood sugar spikes and crashes, leading to irritability, anxiety, and depression. Eating a balanced diet with protein, complex carbs, and healthy fats will help stabilise your mood and keep your energy levels consistent; buying from health food stores with less processed foods and organic produce like Southtown Health Foods can help with this goal.
Stress and Anxiety
Eating nutrient-dense foods can play a big role in reducing stress and anxiety. Foods like salmon, walnuts, and chia seeds contain omega-3 fatty acids, which are linked to lower levels of stress hormones. Other foods, such as leafy greens, are rich in magnesium, which can help decrease anxiety. On the other hand, consuming caffeine and sugar can increase feelings of anxiety.
Brain Fog
The foods we eat can also impact our cognitive function. Processed foods and fast food meals that are high in trans fats and sugar can cause inflammation, which affects the brain’s ability to think clearly and process information. It’s important to fuel your brain with nutrient-dense foods, such as whole grains, lean protein, and healthy fats like avocado and nuts.
Depression and Mental Health Disorders
Studies have shown that people who consume a diet high in fruits, vegetables, whole grains, and lean protein have a lower risk of depression and other mental health disorders. These foods are rich in vitamins and minerals that are crucial for proper brain function and emotional well-being. On the other hand, a diet high in processed and fast food can increase the risk of depression and other mental health issues.
Gut Health
The gut-brain connection is a well-known phenomenon, and the gut microbiome plays a vital role in our mental health. Consuming a diet high in fibre, fermented foods like yogurt and kimchi, and prebiotics like garlic and onions can help foster a healthy gut microbiome and improve mental health. On the other hand, consuming a diet high in sugar and processed foods can lead to an imbalance in gut bacteria and inflammation that can negatively impact mental health.
In conclusion, what you put into your body matters for both your physical and mental health. Meal planning and making mindful food choices can go a long way in nourishing your brain and keeping your mood stabilised.
It’s important to note that there is no one-size-fits-all diet that will work for everyone, but incorporating more whole foods into your diet is a good start. Take control of your mental health by paying attention to your diet and making changes as necessary. Your body and mind will thank you for it!
Please note that a healthy diet without any other support is not a ‘cure’- make sure to reach out to professionals if you are in crisis.
Each of us is our own worst critic and enemy when it comes to matters of the heart. We judge ourselves more harshly than others and when we set standards for our lives, they can often feel impossible. We listen to our own inner voice more than others and when we are overly critical, we’re actually approaching situations and life all wrong.
Who else do you listen to that tells you you’re bad at things? Probably no one else because no one will criticise you more than you do. When you’re feeling low, it can really help to do all that you can to feel better in yourself. You need to feel like a success!
For example, if you don’t own a business, being accomplished could come from studying hard in something new. If you do own a business, you could feel more accomplished with the help of the create chatbot feature you can add to your website – that accomplishment comes from knowing you’re offering value to customers. Things like this can make you feel fantastic about yourself, which is what you should try to achieve at all times.
So, how else can you feel more accomplished, when you’re feeling low?
Consider where you are in life.
How far have you come in life so far? It doesn’t matter where you are right now, you will have come far in life and you have to think about the journey you’ve undertaken. From a personality and mental point of view – even a physical change – you have changed and grown as a person and it’s so exciting! You need to own that and be proud of yourself for it because you are the best person to feel that pride
No matter which pathways you’ve taken in life so far, you have to be proud of the person you are becoming. You have done so many things so far and hit so many milestones!. If you’re running your own business, you might consider that this is a massive accomplishment compared to where you imagined you would be right now.
Learn to be comfortable with you.
Not everyone goes through life feeling comfortable about who they are but you are a strong person who has overcome every negative situation in life so far. What’s to stop you doing this again and again? Nothing! You are the person in charge of your life, and you deserve to feel like you are doing something right. By changing the things you’re not proud of, you are going to mature and grow in ways you couldn’t imagine.
Create stability.
In your job, in your home life and in your relationships, you should do all that you can to feel more stable in life. Being in charge of that stability takes some time but it’s something that will make you feel like you’re winning in life and you deserve that. Pace yourself with it and take each day as it comes. Feeling low will not go away overnight. But by creating stability in areas of your life, this will help you.
If you are feeling low and think you may be depressed, please do go and see your GP and /or a therapist. There is no shame in reaching for help.
Today is World Bipolar Day and for those of us living with bipolar disorder we know that living with it every day, year round is more accurate. However today is our day to talk about life with mental illness and to try and eradicate the stigma around the illness… ‘crazy lady’ ‘nuts’ ‘drama queen’.
World Bipolar Day is designed to raise awareness worldwide of bipolar conditions and to work to eliminate social stigma whilst providing information to educate and help people understand the condition.
Even though I live in remission/recovery with the illness, I am medicated daily to be this way, and I have undergone years of therapy and learnt coping methods too, with support from family.
Well, before I found medication that stabilises my bipolar highs and lows, life looked very different.
There were times I couldn’t work. I was so depressed I lay in bed in all day, only getting up to eat. I was scared to have a shower and wash my hair.
Life looked bleak. All I wanted was my duvet and oblivion. I had intrusive thoughts about ending my life, I was in a lot of emotional pain and this would last for weeks, sometimes months on end.
Bipolar isn’t just a bit high or a bit low…. its depression and mania, suicidal ideation and psychosis, self harm thoughts, hypersexuality, hyper activity, believing delusions that aren’t real…..SO much. Its episodic but it can ruin your life. Some turn to drugs, alcohol, sex to cope. Some hear voices too.
I have been in hospital twice for fairly long stays. I have been sectioned under the mental health act and held in a hospital unit against my will. I have been injected with sedatives to calm my mind and body when I couldn’t consent. I have met people in hospital who were suicidal, anxious, depressed, high on drugs, in psychosis. I lived on a ward where I heard people being restrained.
So, not much fun really. Luckily this month I am celebrating 9 years of remission out of hospital! I also came out of hospital as a nervous wreck and thankfully, therapy has helped.
(Image: speakingbipolar.com)
This blog is inspired by one of my followers who asked me what was my ‘Aha’ moment in recovery.
As well as finding the medicine Lithium, a salt that controls the mood fluctuations, the biggest thing I did for my own healing was go through therapy for my panic attacks and PTSD like symptoms. This was done with the support of my husband and family and because I has been on an NHS waiting list for 2 years, I needed help. My therapist and I have done EMDR trauma therapy which has helped me to process things.
In fact, I still do get anxiety attacks – just less. I have been in a very good place generally in the past year. Finding support at home, at work and from friends and family has been the most stabilising part.
I have had bipolar since I was 15, I am 34 and can tell you that this has not always been the case and my mental health has and will fluctuate.
I learnt recently that bipolar brains are neurodiverse, meaning our brain chemicals act differently to a neurotypical brain. Always good to understand the biology behind it too as this illness can be inherited and run in families- my Dad and I and other relatives have it.
On World Bipolar Day I hope:
-Employers adhere to the disability act and make reasonable adjustments to help those of us with bipolar to work in a better way for them, including hybrid working.
-People with mental illness aren’t fired because they can’t get to a physical workplace.
-Mental health services need better funding, so that people with bipolar can get a correct diagnosis sooner and get the help they need.
-People not in the Western world will get access to mental health medication and therapies that they desperately need.
Most of us have bad habits that we’re aware of, whether it’s smoking, excessive drinking, or eating unhealthy foods. We may think that the only consequence of these habits is the occasional guilty feeling or a bit of embarrassment. Still, bad habits have far-reaching and unseen repercussions that can significantly affect our health. In fact, poor habits such as these can lead to various physical and mental health issues, such as depression, insomnia, and heart disease. The good news is that we can make changes to improve our health and overall well-being by understanding the unseen consequences of our bad habits.
Premature Ageing
Premature ageing is one of the most significant and often unseen consequences of bad habits. Smoking, for example, has been linked to premature wrinkles, age spots, and an overall aged appearance. The same applies to excessive drinking and unhealthy eating habits, contributing to poor skin health and general ageing.
Research has shown that bad habits can also contribute to accelerated ageing of the brain. Studies have found that excessive drinking, smoking, and other unhealthy habits can increase the risk of developing dementia and other age-related cognitive issues.
Decreased Mental Health
Bad habits can also have a negative impact on our mental health. Studies have found that smoking, excessive drinking, and unhealthy eating habits can all increase the risk of developing depression and anxiety. Additionally, poor habits can lead to an increased risk of developing insomnia, which can harm our mental health.
Additionally, unhealthy habits can also lead to an increased risk of developing stress and other negative emotions. Studies have found that smokers and excessive drinkers are more likely to experience emotions such as anger and frustration, which can lead to further mental health issues.
Reduced Motivation
Bad habits can also have a negative effect on our motivation levels. People with unhealthy habits often feel lethargic and lack the energy and drive to complete tasks or take on new challenges. This can sometimes be attributed to poor nutrition, as unhealthy foods leave us feeling sluggish and unmotivated. Similarly, those who smoke often feel tired and lack the energy to exercise, which can further decrease motivation levels.
Bad habits can increase the risk of developing chronic conditions like diabetes and heart disease. These conditions can cause fatigue, which can further reduce our motivation levels. Additionally, those who consume excessive amounts of alcohol are more likely to experience difficulty concentrating, which can decrease motivation and mental health.
Lifestyle Changes
Bad habits can lead to a dependence on these substances which could significantly alter your lifestyle. Just like you can lack motivation, you may also replace things you should do with bad habits, despite knowing it is not good for you.
If you develop a dependence on alcohol or drugs, you may ignore responsibilities, such as work, spending time with friends, or even parenting, to indulge in your bad habits. While any bad habit can affect your life and be a problem, these instances are where you have arguably hit rock bottom because you care more about the habit than you do anything else.
In these cases, seeking help through therapy or drug rehab is crucial. It can take time to accept you need help, but taking steps to find this support is the first stage of getting your life back.
Increased Risk of Health Conditions and Diseases
Finally, bad habits can increase the risk of developing severe health conditions and diseases. Those who smoke are more likely to experience a stroke, lung cancer, heart disease, and an increased risk of developing COPD and other respiratory conditions. Similarly, excessive alcohol consumption can lead to liver cirrhosis, pancreatitis, and an increased risk of certain types of cancer.
Furthermore, those who engage in unhealthy habits are more likely to develop obesity and type 2 diabetes and an increased risk of developing high blood pressure and high cholesterol. These conditions can lead to an increased risk of stroke and heart attack and even reduce our life expectancy.
Conclusion
In conclusion, ‘bad habits’ can have far-reaching and unseen consequences that significantly affect our health and overall wellbeing. However, by understanding the unseen effects of our bad habits, we can make changes to improve our health and wellness for good.
This article was written by a freelance writer. If you need help for addictions or eating disorders, please reach for help from qualified professionals.
It’s a day like every other day before, but you can’t find the motivation to follow your typical routine. On average, you’d jump out of bed, drink a hot cup of coffee, and catch up with morning shows and podcasts before hitting the gym or work. But you somehow don’t feel like doing anything today; this happens at a particular time of year.
Seasonal affective disorder (SAD) is depression associated with seasonal changes, e.g., winter, fall (autumn), or summer. People tend to associate seasonal depression with “winter blues,” but it also appears in other seasons, and how to differentiate it from sadness is that SAD occurs in the same season every year for you.
Symptoms of seasonal depression
The symptoms of seasonal depression are divided into three categories:
General symptoms
● Loss of interest in activities you enjoy
● Sluggishness or hyperactivity
● Low moods that last all day, every day
● Insomnia or oversleeping
● Increased carbohydrate craving
● Loss of focus
● Low energy
● Suicidal ideation
Fall and winter SAD
Seasonal depression in the winter typically starts in the fall and lasts until after the winter, and these are the symptoms:
● Oversleeping
● Craving foods high in carbohydrates
● Weight gain
● Tiredness
Spring and summer SAD
Summer depression is more common during spring until summer, and the symptoms include:
● Weight loss
● Insomnia
● Anxiety
● Increased irritability
Are you slipping into seasonal depression?
As somebody who experiences seasonal depression in the winter, I can subjectively say there’s no ultimate method to cure or treat SAD, but there are tips to help you navigate it.
Tip #1: Identify the events that lead up to the seasonal depression
Are you in college and anxious about going home for winter break? Or you’re a mom about to spend her entire summer with extended family and it’s sapping your energy? It’s best to understand what happens when you experience seasonal depression so you understand the major problem and how to tackle it.
Tip #2: Don’t spend time alone
I understand how tempting it is to avoid people when you’re in a low mood, but spending time alone can make you brood over your intrusive thoughts, keeping you in a more depressed state. It’s best to invite your friends over if you don’t have the energy to see them and feel able to have them round. You don’t have to go too far out of the house or your comfort zone as long as you don’t spend too much time isolated.
Tip #3: Say NO to plans that make you feel uncomfortable
When you’re experiencing seasonal depression, you could be inclined to accept invitations just to escape the feeling of sadness, guilt and worthlessness. But you will only feel more drained by going to places you don’t want to be. Look after yourself.
Final tip
The ultimate hack that works for me during seasonal depression is being open about my suicidal ideation. Whether it’s second-hand suicidal or intrusive thoughts, I have a friend I can be vulnerable around, and I tell them everything that goes on in my mind during that period.
“What if they get tired of listening to me complain?”
It’s normal to feel guilty when you constantly complain to one person about your problems – you could feel like a burden and want to step back. But if that trusted friend or family member has never told you to stop talking or coming to them, you should keep going to them. And if that friend ever tells you that they are tired of hearing you complain, it doesn’t mean they hate you – your friends have probably internalised your problems too much and need a step back before continuing to be there for you.
In all, don’t be afraid to talk about how you feel when you experience seasonal depression, and remember, it will pass, so don’t make permanent decisions during that period.
I’m rooting for you and believe you’ll see better mental health days this year and beyond.
Author’s Bio
Obehi Iyobhebhe is a freelance writer in the business and psychology space. She’s passionate about helping people improve their life’s quality by paying attention to their mental health.
Obehi is also interested in helping entrepreneurs hit their business goals by creating blogs and email campaigns to generate leads.
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