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

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(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.

 

 

Mental Health Tips to get you through Coronavirus Lockdown: Guest blog by Chantal Shaw

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(image: Self Care Pursuit)

If you’re stuck at home during the Coronavirus outbreak and need some tips to help with your mental health, you have come to the right place.

Being on lockdown can make us all feel depressed and more anxious. Self care for ourselves and our families are more important than ever.

Here are some suggestions of things to do to help your mental health and self care at the moment:

– Follow an exercise video- Listen to guided relaxation (I recommend channels ‘Relax for a while’ and ‘Michael Sealey’ on Youtube).

– Write down your thoughts and feelings in a journal- this helps to clear your mind.

– Nourish your body with healthy food and stay hydrated, so important to get help with groceries if possible and drink lots of water.

– Have a bath to help relax you and keep you feeling good.

– Watch stand up comedy on Netflix, Amazon Prime or on TV. 

– Do a puzzle, if you enjoy them.

– Play a board or card game.

– Limit your exposure to the news to once a day if you are able to stop anxious thoughts. 

– Bake/ cook – good for being mindful and creating something delicious, with a sense of achievement.

– Read a book and let your mind imagine.

– Go for a walk in nature (responsibly and if your country’s guidelines allow you to!).

– When you get up- make your bed and don’t stay in pyjamas all day, to get you into a good routine and positive mindset.

– Have a phone or zoom chat with positive influences in your life.

– Tidy your home as best you can.

– Play upbeat music (and dance or sing).

– A few drops of pure lavender oil in your bath or a lavender pillow spray to help you fall off to sleep and help reduce anxiety.

– Learn a new skill- many online courses are being offered.

– Break down the tasks that are overwhelming you in to small achievable chunks.

 

If you are having persistent overwhelming negative thoughts or feelings please tell someone- speak to a trusted friend or family member, your GP, the Samaritans on 116 123 (UK- you can also email them if you prefer), a counsellor.

Things can and will get better.

Our mental health is just as important as our physical health, look after it.

 

Chantal Shaw is a guest writer from the UK and the sister of our founder Eleanor.

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

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(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

Coronavirus Anxiety: Self Isolation by Eleanor

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(image by Eleanor using Canva.com)

 

Hi friends,

Those of you who follow me on social media will be aware that due to fatigue, a non persistent dry cough and feeling warm/sweaty (but no full blown fever thank God), I am self isolating at home for 2 weeks as a precaution.

I am doing alright today, slept a lot as had little energy and had chicken soup and Paracetemol. It is very unlikely I have Covid 19, probably just another virus but due to the current climate, I am taking precautions. I also have a surgical face mask which I am wearing to protect my husband, mum and step dad, in case it is anything more sinister. I have friends who are also self isolating and who are NHS front life staff that I am worried about.

In truth, this kind of isolation is something I am used to as with my anxiety I work from home. However, this is an unprecedented situation and one that we have never seen before in our life time. It is scary and the news feeds can cause anxiety.

I have decided that :

1)I will limit how often I check the news about coronavirus and will try not to listen to LBC overnight- I love LBC but I think this is best as there is rolling news coverage.

2) I will increase self care, rest and relaxation time- in order to stay sane, this may mean getting fresh air in our garden.

3) I will take each day as it comes and do as much as I can while in isolation.

4) Get enough sleep and eat healthily

5) Stay in touch with friends

 

What are you doing to manage your anxiety around coronavirus?    

Love,

Eleanor x

How to deal with a Breakup when you have OCD: Guest blog by Brooke Chaplan

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Your OCD symptoms may be triggered by situations that feel out of your control, and breakups can easily throw your life into a tailspin. On top of dealing with the hurt that comes with ending a relationship, you may also be dealing with serious anxiety about what your future holds. This is especially true if you find yourself blaming yourself for your flaws and inadequacies and holding yourself solely responsible for the breakup. These tips will help you begin to heal by dealing with your breakup in healthy ways that allow you to see this as an opportunity for growth.

Stick to Your Wellness Plan

The first thing that you need to do is practice self-care. Although your heart may be too broken to want to get out of bed, it is important to follow your normal daily routine. Exercise helps to release endorphins that make your symptoms more manageable. Eating a healthy diet also helps to reduce the symptoms of anxiety and OCD. Following your wellness plan sends signals to your brain that you will overcome this temporary life event. It’s important to know that while exercise and self-care will not cure either your mental illness or your broken heart, it will strengthen your body and give you the tools you need to handle the strain.

Seek Advice About the Future

When you have OCD, the realization that you have no idea of what will happen next can make your symptoms worse. Seeking relationship advice that addresses your current circumstances along with how they influence your future gives you a sense of control. Talk to a therapist, counselor, spiritual guide, religious leader, or family member. This advice can then be used to begin putting together a new life plan that helps you feel confident and mentally strong.

Find Healthy Distractions

Once you know that the future is bright, you can begin finding ways to overcome your pain in the present moment. Explore new hobbies and set goals that help you build for your better future while also avoiding the tendency to obsess over the past. Try taking a class or doing an activity that you’ve always wanted to explore. You’ll feel stronger and more excited about what the future has in store.

Take Note of Your Progress

During your breakup, you can expect to experience some high and low moments. When you feel down, try to recognize how much progress you’ve made. For instance, you might have made a new friend who helps you get through this rough patch. You might have managed to avoid checking your ex’s social media pages. These little signs of progress mean that you are moving forward, and recognizing them helps you see that the breakup truly is a chance to grow. Remember to not beat yourself up over slipping up. It is likely that an emotional moment like this could bring up past compulsions and obsessions you thought you had gotten over. This does not mean you have failed or somehow destroyed your past progress, because progress is not linear.

Your relationship might be over, but you can use this moment as an opportunity for personal growth. When you feel like your OCD symptoms are taking over, reach out to people who care. Soon, you’ll have this whole painful event behind you and be looking at the future with a positive perspective.

If you need further support, speak to your therapist doctor or psychiatrist.

 

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening. For more information, contact Brooke via Facebook at facebook.com/brooke.chaplan or Twitter @BrookeChaplan

We are 4! On Be Ur Own Light’s Fourth Blog Anniversary by Eleanor

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Its Today- 1st March 2020 and Be Ur Own Light is 4 years old! (cue the streamers!)

I still remember starting this blog as an outlet for my fears, thoughts and emotions dealing with my bipolar and anxiety. The blog started as a way to tell my friends and family how I was feeling and has evolved into working with guest bloggers and now brands/ partners on sponsored wellness posts too! Writing the blog and sharing thoughts has been so therapeutic and it has taken me on  a journey that I could not have imagined.

In November 2019, I published my first book Bring me to Light with Trigger Publishing which is the book of my life story with bipolar disorder, anxiety and my life in general (travelling, going to drama school, starting a career as a writer). The blog has also grown so much this year and is currently nominated in the Mental Health Blog Awards for Blogger of the Year, thank you to our nominee!

Additionally, Vuelio awarded us as a Top 10 UK Mental Health Blog for the second year running and interviewed me (Eleanor) about working as a blogger!  Thanks also to Feedspot.com and My Therapy App for listing us in their mental health blog lists too for social anxiety and bipolar!

This year, I have written about World Bipolar Day for the Centre of Mental Health, about my search for EMDR therapy on the NHS, living with depression in winter, about writing my book and new life changes (getting married) and 2020 new year round up with hopes for the future. We also promoted mental health campaigns such as Shout UK text line (founded by the Duke and Duchess of Cambridge and Prince Harry and Meghan),  Christmas 4 CAMHS, Time to Talk Day and Mental Health Awareness Week. Additionally, I spoke in Essex with my Dad about our joint story with bipolar for the Jami Mental Health Awareness Shabbat and we also spoke at Limmud Conference in Birmingham!

This winter I did some interviews for the book which can be seen on the Book tab above and also received some lovely reviews. It was amazing to appear in Happiful Magazine’s bonus wellness Mag this January (edited by campaigner Natasha Devon) and to write for Glamour and Bipolar UK. I also enjoyed being interviewed for the Jewish News and Jewish Chronicle! Hopefully at some point I will do podcasts about it too and more interviews.

From March 2019-2020, the blog has attracted wonderful and talented guest bloggers wanting to spread their messages about mental health and wellness.

We have also worked with the following brands on sponsored and gifted posts and hope to work with many more this next year :  YuLife, Nutra Tea, Essential Olie, Loveitcoverit on mental health apps, I-sopod floatation tanks, Core Wellness Maryland, Wellbeing Escapes Holidays.

My guest bloggers have written about their recovery and living with mental illnesses, as well as advice on how to improve your mental health. There a posts for whether you are going through a divorce, a bereavement, are stressed or have anxiety. We also had posts with people’s first hand experiences of mental illness including a brave post about being a sibling of someone with mental illness and one of living with an eating disorder. Furthermore, Be Ur Own Light has also covered World Mental Health Day and Time to Talk Day this year, featuring personal mental health stories as a way to raise awareness and fight misconceptions.

We have also covered new books coming out, a mental health fashion brand and a song about social anxiety, as well as posts about different therapies to help you.

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Thank you to my amazing guest bloggers (non sponsored) March 2019-2020 for your fantastic content:   

Ashley Smith- How Massage Therapy helps Anxiety Disorders

Emily Bartels- 5 tips for a mental health emergency plan

Dale Vernor- Understanding PTSD by Gender 

Tan at Booknerd Tan- How audio books and walking has helped anxiety

Emma Sturgis- Loving yourself, tips for a body positive life

EM Training Solutions- How to maintain mental health at work

David Morin- On social anxiety and talking to others

Lyle Murphy- How equine therapy can help those with mental health issues

Charlie Waller Memorial Trust- Best of Musicals event

A Time to Change Hypnotherapy-  Hypnotherapy for self esteem

Nu View Treatment Center- The connection between anxiety and substance abuse

Shout UK- Royal family launches mental health text line

Mental Health Foundation – Mental Health Awareness Week  May 2019 Body Image

Emerson Blake- Coping with the stress of becoming a single parent

The Worsley Centre- A guide to therapies and finding the right one for you

Byron Donovan at Grey Matter – How I recovered from depression to form a fashion brand 

Luci Larkin at Wooley and Co Law- How to reduce stress and maintain mental health during a divorce

Nat Juchems- How to keep your loved ones memory alive after bereavement

Emily Ilett- on her book ‘The Girl who Lost her Shadow’

Mark Simmonds- an interview about his book ‘Breakdown and Repair’ with Trigger Publishing

Curtis Dean- 5 facts about music for stress relief

Robert Tropp- How quitting illegal drugs helps anxiety in the long term

Aaron James- the difference between psychotherapy and counselling

Dr Justine Curry- 4 ways to help a friend with bipolar disorder

Christmas 4 CAMHS campaign for children in childrens mental health wards

Ani O- 4 ways to ease the fear of doctors appointments

Katherine Myers- Ways that spending time outdoors can improve your mental health

Anita- 5 ways to lift you out the slump of seasonal depression

Chloe Walker- taking care of your child’s mental health

CBT Toronto- how to deal with social anxiety and depression

Katy- a true story with anorexia and OCD

Vanessa Hill- Life changing habits to bring into the new year

Rachel Leycroft- Expressing social anxiety through songwriting

Shira- Living with a sibling with mental illness: the meaning of normal

Capillus- 10 signs you may have an anxiety disorder

Brooke Chaplan- When therapy isn’t enough 

Jami Mental Health Awareness Shabbat 2020 

Mike Segall- Time to Talk Day- 9 years undiagnosed, my story with bipolar disorder

Jasveer Atwal- Living with PCOS and managing mental health

Leigh Adley at Set Your Mind Free- How CBT helps children with anxiety

Lizzie Weakley- How to heal and move forward when you have an eating disorder

Sofie- Living with an eating disorder

Thank you so much to all of you and I am excited to see what 2020-21 brings for the blog!

Be Ur Own Light continues to be read globally and I love receiving your messages about the blogs and finding new writers too.

Heres to a 2020 of positive mental health, of fighting the stigma against mental illness and creating a positive and supportive community here. 

Happy 4th birthday Be Ur Own Light!  ❤ May this be an enlightening year of growth for us.

 

Love and Light always,

Eleanor    

xxx

Looking to the Future and Life Dreams: by Eleanor

 

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(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

 

 

How CBT helps Children deal with Anxiety: Guest blog by Leigh Adley, therapist at Set Your Mind Free

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(image: Pinterest)

As we know, children are also vulnerable to anxiety. Unfortunately, many parents believe that this type of mental health problem will only be temporary in nature. For example, they may think that their child’s shyness will disappear as they grow older. However, if this shyness is increasingly interfering with the child’s life as well as their family’s, then obtaining help is of paramount importance. If left untreated, a child’s severe anxiety will in all likelihood deteriorate as they will choose to avoid situations that make them anxious.   

People suffering from anxiety, including children, are often treated with medication, particularly antidepressants. However, there are alternatives available, such as cognitive behavioral therapy (CBT), which can help children deal with stress.  

Two decades of research has shown that CBT has been successful in reducing the symptoms of severe anxiety. This therapy also provides children with the tools to identify situations that trigger their anxiety. It also helps them manage the symptoms themselves.

What is CBT?

Cognitive behavioural therapy is used to help people manage their way of thinking and feeling. For example, it can help change distorted thoughts and dysfunctional behavior in order to alter an individual’s emotions. For children, therapists will often focus on getting them to unlearn their undesirable behaviour.     

 

Exposure and response prevention

This is the technique most therapists use for children with anxiety. It is a basic idea whereby a child is exposed to the situations that make them anxious. However, this exposure is structured and incremental and takes place in a safe environment. The goal is to make them accustomed to the triggers so their anxiety response is reduced. 

Exposure therapy has little in common with traditional talking therapy. CBT sessions generally involve talking to the patient to explore the root causes of their anxiety, and they then use this knowledge to alter their behaviour. Once they modify or change their response, the fear also disappears.

Exposure therapy is used for various types of anxiety, such as:

 

Treating anxiety as a person

It is helpful to go to a cognitive behavioral therapist as they will enable a child and their parents to think of the anxiety as an entity that is separate from their identity. The child may consider his or her anxiety to be a bully. To treat the anxiety as a person, the patient may give this bully a name, such as ‘Bossy’. Once the anxiety has been given a form, the CBT therapist can then teach the child how to control this ‘bully’. 

Children are also taught to recognize that anxiety can negatively affect their lives. By letting their fears control them, they miss important events such as:    

  • Sleeping in their own bed
  • Visiting their friends’ homes or going to a restaurant
  • Sharing meals with family or friends

It is also essential that the therapist gains the child’s trust so they can encourage them to face their fears.

 

Steps involved in exposure therapy 

The CBT therapist will firstly identify the triggers. The child will then confront a “pyramid of fears”, namely a sequence of incremental challenges. Every test that the child successfully accomplishes will help build their tolerance to the anxiety.

Before taking the challenges, the child will be asked to consider the degree of difficulty when encountering an uncomfortable situation. For example, a child who is afraid of touching dirt will be asked how difficult it would be (on a scale of 1–10) to write the word ‘dirt’. If they say ‘3’, then saying ‘I will touch dirt today’ could be a ‘5’, seeing a cartoon where a character picks up dirt may merit a ‘7’ and seeing an actual person touch dirt may go up to a ‘9’ on their difficulty scale.

By letting the child rate the scale of difficulty for their various fears, they can distinguish between the easy and extreme levels.

The first exposure trigger should come in its mildest form until the child’s anxiousness subsides. Fear is similar to any sensation; it decreases over time and the child will soon gain some control as the anxiety they feel goes away.

Depending on the severity of the child’s anxiety, a CBT session can take place several times a week, lasting several hours. The exposure often takes place in the CBT office, and then once the child feels comfortable, in an outside environment. For example, children with social anxiety may go outside wearing a funny hat. If they are afraid of germs, the exposure may involve:

  • Riding a bus or train
  • Shaking hands with strangers
  • Eating food without washing their hands

Once they have undergone several vulnerable situations and are feeling more confident, they can try some of the exposure sessions on their own. Parents have a vital role to play in this process. They should encourage their child to tolerate their anxious feelings rather than shielding them.

 

Duration of CBT sessions

It can take 8 to 12 sessions for a child to handle mild to moderate levels of anxiety. In addition, medication can help them reduce their stress while enabling them to engage in the CBT sessions.

 

Conclusion

CBT is a good way of helping children deal with their anxiety. CBT utilises various methods to overcome anxiety, and the exposure and response prevention techniques are particularly suitable for children. The child will confront their fears in increments until they can handle the stress on their own.

However, both the child and their parents need to understand that exposure therapy can be difficult. Nevertheless, once their fears diminish, the family can participate in activities that they previously found difficult.  

 

Author’s bio:

This blog was written by Leigh Adley, Hypnotherapist/Psychotherapist at Set Your Mind Free, based in the UK.

Living with PCOS and Managing Mental Health: Guest blog by Jasveer Atwal

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(image: Jasveer A)

I have lived for over 2 decades with PCOS (Polycystic Ovary Syndrome), yet I had not been diagnosed until in my 30’s. PCOS means you have many follicles on your ovaries, which are underdeveloped sacs. These sacs are unable to release eggs and so ovulation does not occur. There is no medication to cure PCOS but there are alterations, you can make to your life, to make it somewhat manageable.

The indicators for PCOS normally follow the lines of acne, excess hair and irregular periods. All of which I have had since my teenage years (quite obviously). These symptoms were considered separately and the dots were not connected until I went to India to see a dermatologist. As soon as I discussed the aforementioned symptoms, she asked me whether I had been diagnosed with PCOS to which I said no and looked completely dumbfoundedShe asked me to get this checked out and to cut out dairy and sugar, as this was part of the cause of my acne and also helped in my diet. Luckily, I don’t like cheese anyway (how could I not? I know) and so this wasn’t too taxing on me.

Diagnosis

I, then returned to the UK and insisted on having an ultrasound and within 30 seconds it was quite clear I had PCOS. I didn’t really look into it much further, as I was told the only way to look into managing it was with birth control and being active. I didn’t want to use any medication and I was already considering going to the gym. There wasn’t much around PCOS at the time except for the NHS diagnosis.

Little did I know that there was more to PCOS, than the anxiety inducing symptoms of acne and excess hair. For years, I had always had trouble losing weight from my belly and this was after changing my diet to include more wholegrains and less sugar.  But, even after making these changes I had always found that it was really easy for me to put on weight and then extremely hard to lose it. Which I know, is a common problem for most but I found this, even when I was really conscious of what I was eating.

Management and Mental Health

I started going to the gym but this was really hit and miss, as I found it really hard to be consistently active. There would be some points where there wouldn’t be much difference to my weight that just led me to give up. But after some time I decided, I wanted to strengthen my body and started going to the gym to work on my strength.

Working on my strength meant, I was also losing weight as I was more active, however I have still not been able to shift the belly fat. This started becoming extremely frustrating and after looking into it more, PCOS also impacts weight because another symptom is insulin resistance. In short, this means that the body doesn’t respond properly to insulin it makes. Which in turn raises your blood sugar levels and your weight is then affected. It is more common that PCOS sufferer’s bellies, want to hold onto the fat more dearly!

I am now on a mission to get those highly coveted abs. It is a tougher journey than someone without PCOS but it’s about figuring out what works well for your body. I have found that overall exercise is an integral part of my everyday life.

I currently exercise many times a week, which is excessive for some but I find that I need it to manage my mental health and weight. I am finding this difficult at the moment for a number of reasons:

  1. It’s the winter and I suffer from SAD
  2. PCOS also means I have anxiety, low mood and fatigue
  3. Its cold outside and sometimes have to spend 10 minutes scraping my car

So I am trying to battle through these hindrances by going as much as I am able because the exercise helps with my low mood. Trying to be consistent is the best thing for me, otherwise I become entangled in a catch 22 situation which derails the work I have put in place to manage my PCOS.

However, I have also realised that listening to my body and taking a break now and again may be all I need to ease the impact on my mood/anxiety. You constantly have to be aware of how you are feeling which I have found difficult as, I don’t always want to give into the low moods. But sometimes staying in the duvet longer in the morning, may help my mood more than dragging myself to the gym.

Living

Though I am able to manage the effects of PCOS on my body, changing my diet made changes to my body and skin. With my hair I have had to resort to laser treatment. I have recently started to look more into managing my stress, a lot of the stress when I was younger was due to the acne and excess hair.

There were days my acne would cause me not to go out or really dread it. Constantly having to get rid of hair which is conventionally not seen as ‘ladylike’ became tiring. And there were many days, which turned into weeks where I didn’t want to have to manage this anymore. I slowly started making changes and started to see some results. My acne reduced and I was able to work off the weight. However, my anxiety and low mood remained.

For this, I realise I need to manage my stress more intentionally and work on what affects me, my triggers and how I can reduce stress and anxiety. It’s different for each individual. I have found it is something you can manage and I have become more persistent and resilient as a result of having anxiety and low mood related to PCOS.

 

This guest blog was written by blogger Jasveer Atwal, who lives in the UK. She blogs at https://shelved.blog/ and you can find her on Instagram  @shelvedblog .

When Therapy Isn’t Enough–How to Handle Physical and Mental Health Issues: Guest post by Brooke Chaplan

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Therapy is the first line option that most people choose when they are dealing with a mental health issue. While therapy is undeniably important, many people struggle with it, even giving up if they feel it isn’t meeting their needs. This isn’t because therapy isn’t important, but because therapy can only do so much when you are physically and financially in situations where you have no power to make lasting change in your life. Dealing with chronic pain and other physical issues can leave you worn out mentally as well, and learning how to deal with both physical and mental issues at the same time is the best way to find relief. True wellness must come from understanding and addressing physical and mental concerns together.

Understand the Connection Between Physical and Mental Health Issues

Chronic pain is exhausting to deal with on a daily basis. Over time, dealing with your pain and the loss of your normal activities can cause you to feel depressed and even anxious about your future. People often develop anxiety about their pain, especially when it seems to worsen without warning and at the worst possible times. Your mental health can also make pain worse. For instance, dealing with PTSD or anxiety causes tension within your body that affects the muscles. It is the same reason why people find that their shoulders ache after a long and stressful day. Understanding this connection will help you to articulate just why you are feeling the way you are, and allow you to talk to both mental health and physical therapists about your unique situation in ways that will let them best help you.

Choose a Program That Focuses on Your Mind and Body

Injuries that leave you unable to do many physical activities, such as spinal or leg injuries, have an impact both on your body and your mind. The best type of back pain treatment involves helping both your mind and body to heal. While you may participate in special exercises and other forms of therapy for your back, you’ll also receive counseling and support that helps you to feel better mentally. For instance, identifying mental health issues that require treatment can help you to learn techniques that help you to avoid focusing on the pain. Meditation and mindfulness are two solutions that often work well with traditional back pain strategies.

Commit to Following the Program

As with any type of therapy, your involvement makes a big difference in the outcome. Although you may feel depressed and in pain, you need to commit to working through it all. Choosing to show up for your treatment even on a bad day helps you to make continuous progress. It might not happen all at once, but you’ll soon begin to see how your treatment plan is working. Committing to physical (physio) therapy programs has also been shown to have positive impact on your ability to handle mental challenges. Remember, you may see your body and mind as two separate things, but your body interprets them both together.

Take Steps to Reduce Stress in Your Life

This is the time to take care of yourself. Take a time out from stressful activities so that you can focus on the treatment. You can also use relaxation strategies to help stop stress from affecting your physical health such as using deep breathing to work through an anxiety attack.

Your mind and body are connected, and you’ll find that each one influences the other. When one type of therapy isn’t enough, it is time to explore new options. Continuing to work on improving both your physical and mental health helps you manage pain and regain control over your life.

 

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening. For more information, contact Brooke via Facebook at facebook.com/brooke.chaplan or Twitter @BrookeChaplan