I had been amazed over the summer by how much better I was doing with certain aspects of my anxiety and panic. I had a few panicky moments/ days but I was able to pick myself up and feel better quite quickly after.
At the moment though I can feel myself dipping back into anxious patterns. I had a panic attack in bed a few weeks ago, triggered by certain life stressors. Since then, I wake up flooded with anxiety and not feeling able to face the day/ feel like a doormouse and want to hibernate or hide. Sometimes this happens if I get triggered by something eg life stress or it can happen as the fluctuating rhythms of bipolar disorder. I am usually OK by late afternoon/evening but the mornings can be hard.
Change in seasons with less light, feeling extra pressures can lead my mind to try and protect me from a perceived fear due to past traumas (fear of judgement, fear of feeling exposed). This can mean that seeing people. going out a lot etc can become very difficult- welcome to social anxiety again. However, I know that this will not last forever.
This week, I had a good session with my therapist who advised me to try and take more time in the mornings to write, practise breathing and think about whats going on for me, with the aim of reducing anxiety. I do find this really hard as my default can be to shut down to look after myself (and hide away/sleep)- as my brain (subconscious) perceives a threat somewhere…
I have been through this before and come out the other side- and so I know I will be OK (and ironically, there is no need to panic over it) but its still stressful… and I just wish it wasn’t like this.
I am a person who loves routine and when I get out of a routine or pause, anxiety can flood in too.
I call it the anxiety train because it feels a bit like riding a fast train/ a roller coaster of ups and downs. It doesn’t stop fully but it can suddenly hurtle me and I have to calm myself. Its based on previous behaviour patterns that served me at a time when my brain thought it needed to protect me as a teenager and although I have had years of therapy and take medication, it can sometimes come back.
I will be alright in the end, you’ll see (Mrs Potts- beauty and the beast). I have lots of support but wanted to be honest about where I am.
We are approaching a Jewish New Year, and I pray that I will be blessed with better health and less anxiety coming (as well as good things and health for my loved ones).
Thanks for reading and allowing me to be honest,
Shana tova and only happiness. If you’re struggling, please reach out to someone you trust/love or Samaritans helpline. My DMs are open too,
Awareness days, weeks and months have helped to familiarise people all over the world with the term “Mental Health First Aid”. Now, first aid retailer FirstAid.co.uk reports a 260% uplift in interest for MHFA products on their site, noting that an increase in work-related stress, depression and anxiety cases each year is the most likely driving force.
The retailer has now sold more Mental Health First Aid items this year so far than everyday travel and motoring first aid kits.
Data from the Health and Safety Executive shows that cases of work-related ill health (of which 50% are stress, depression and anxiety) have risen almost 28% since 2015, despite physical injuries being in decline since 2000.
Their data also shows that 820,000 people in Great Britain suffered from work-related stress, depression and anxiety in 2021, compared to 441,000 people who sustained a physical injury at work.
“According to Mental Health First Aid England, one in six people of working age in the UK is experiencing symptoms of mental ill health at any given time.” Says Mike Thakoordin, MHFA Instructor and Suicide First Aid Associate at FirstAid.co.uk. “We know that around 81% of employers have increased their focus on employee mental health since the pandemic began, and it is fair to say that awareness days and events are doing their part to sustain that focus.
“During the first week of Stress Awareness Month in April we had an 85% increase in the number of people visiting our stress-related products compared to 2021, and we’re anticipating a similar surge between Suicide Prevention Day in September and World Mental Health Day in October as individual and business shoppers research items and guidance that can support those who are struggling.”
(image: Unsplash)
While events and awareness days like these play a big part in the ongoing rise in interest around mental health-related products online, it’s the persisting growth in the number of people struggling with poor mental health that is likely the bigger factor at play. Despite several years of employers saying they’re taking mental health more seriously, the reality is that a huge number of people each year still find themselves with too much work, not enough rest, workplace politics issues and concerns over job security – among other things.
“For several years running now, the HSE has reported an increase in the number of people taken ill by work-related stress, depression and anxiety.” Thakoordin goes on to say. “Poor workplace mental health has knock-on effects in many other areas, and we hope that this increase in people shopping for MHFA materials translates into a greater number of workplaces offering meaningful, consistent support.
“With the 2-day Mental Health First Aid course recently being updated, now is the time to get enrolled and play your part in making workplaces safer from a mental health perspective.”
The global coronavirus pandemic brought mental health and personal wellbeing to the forefront of our working life. As more companies return to the office, employers need to think about whether or not they are doing enough to make mental health in the workplace a priority. We speak to consumer finance startup, CapitalBean.com, to get some insight.
Workplace Mental Health Post-Covid
“The coronavirus pandemic highlighted serious concerns regarding mental health and personal wellbeing,” explains Richard Allan of Capital Bean.
“With ongoing uncertainty and a heightened sense of risk, it could be argued that we were experiencing an unprecedented global mental health crisis, often with no end in sight.”
“From a workplace perspective especially, many workers were facing uncertainty regarding their job stability, redundancies and, for some, navigating an entirely new way of working and interacting with colleagues.”
“In response, many companies started to take employee mental health more seriously and implement frameworks and best practices; however, now that we are returning to normal and trying to leave Covid-19 in the past, what is the extent to which companies are keeping up with their commitment to employee mental health?”
The Return to the Office
During the Covid 19 pandemic, the majority of workers were learning how to do their jobs remotely. This presented a range of new challenges to navigate and loneliness was widely reported. Not only were people missing the daily social interactions with their colleagues, but they were also finding the blurred lines between home life and work life difficult to navigate – with people’s homes doubling up as their offices, many workers were finding it difficult to switch off and reported working more hours.
Now that people are starting to return to the office, after adjusting to nearly three years of remote working, they are being faced with new challenges. People are finding the return to work difficult and reporting a great deal of anxiety regarding social interaction. In addition, after working from home, they are now having to juggle their home commitments alongside going to the office. Whether it is squeezing in laundry, balancing childcare, or even factoring in an extra hour for the commute, the return to the office is proving more difficult than expected for many and is causing stress and anxiety for some. Others prefer working from home, so there is a balance.
The Employer’s Role
Millions of workers are returning to the office or workplace with changed attitudes and new expectations. In order to attract and retain talent, it is important for employers to acknowledge this and respond empathetically. Many companies have included mental health in their promises to employees on return to the office but now it is their time to demonstrate that this is not merely lip service.
Employers need to proactively introduce programmes that are promoting workplace mental wellbeing and help employees with the challenges that they are facing. It is important for workplaces to create a psychologically safe space for workers and welcome conversations surrounding mental health and support.
(image: Luis Villasmil at Unsplash)
The Great ResignationAnd Mental Health at Work
After the pandemic, more people than ever before started evaluating their working life and what their main priorities were. With new focus on mental wellbeing and work-life balance, workers started to question what their expectations were and what they required from their place of work. The great resignation, the mass exodus of millions of workers in 2021, left employers having to think about what they needed to offer workers to not only attract talent initially, but retain it.
Workers who were asked about the great resignation pinpointed lack of workplace communication, sense of belonging, employee-manager relationship and toxic environments all as reasons to leave their jobs.
In a post-Covid era (and what should have been before this), it will fall to the employer to make sure their staff feel looked after, not just financially but also emotionally.
Employers need to make their employees feel like they are taken care of, respected and acknowledged, and that their personal wellbeing and mental health is a top priority. Going forward, this will be more important for jobseekers than free office lunches or staff drinks.
We all have mental health and it is vital this is acknowledged and cared for, and not ignored in the workplace.
This article contains links to partner organisations.
Borderline personality disorder (BPD) affects people’s thoughts about themselves and others. People with borderline personality disorder experience extreme emotions. A person with this disorder is likely to have intense relationships with many ups and downs. Other signs of borderline personality disorder include impulsivity and changes in one’s self-image. Anger management issues and mood swings can both be symptoms of BPD. They could also fear being left behind or abandoned.
Sometimes, people with borderline personality disorder are also affected by obsessive-compulsive disorder or OCD. The person and their loved ones may find it challenging to cope with a borderline personality disorder. But borderline personality disorder is something that can be learned to manage. You can learn to manage borderline personality disorder with the proper professional care, self-help techniques, and coping skills and have a happy and successful life.
Coping mechanisms for borderline personality disorder
A borderline personality disorder is a condition that affects each person differently. Find out what works for you by taking your time. Everyone’s situation may be different, but by taking the actions listed below, you can cope with borderline personality disorder :
1. Engage in physical activities
Exercise may help you stabilize and regain emotional control if you have problems coping with BPD. Exercises like yoga, boxing, running, and cycling may be beneficial.
2. Take some time off for yourself
Although social isolation has adverse effects, occasionally removing yourself from other people might be a healthy coping mechanism for BPD. Spend some time alone, and rejuvenate yourself without the influence of others. Reflecting alone might assist you in readjusting if you are experiencing intense anger or feeling emotionally out of control.
3. Write emails or letters to people but don’t send them
This is a great way to express feelings and decompress. The effects are similar to keeping a journal, making it possible to express yourself without having your words negatively affect your relationships. By delaying sending the message, you can go back and read what you said after the initial emotions have subsided.
4. Take breaks
Feelings of rage and anger might be reduced temporarily by leaving a stressful setting and looking after yourself.
5. Keep yourself occupied as much as you can
Keep yourself occupied to divert your attention from your current feelings. Holding a fidget toy such as a slinky, helps keep your hands engaged and allows your mind to concentrate on the recent activity.
(image: Unsplash)
Is obsessive-compulsive disorder related to borderline personality disorder?
BPD is thought to be fundamentally linked to obsessive-compulsive symptoms. These symptoms are intense, and BPD patients who experience them often exhibit poor insight, resistance, and sometimes obsessive control in interpersonal interactions.
A 5% prevalence of borderline personality disorder (also known as BPD) has been seen in OCD patients. Additionally, these patients with BPD and OCD had greater rates of anxiety, mood, and eating problems. These examples of co-occurring BPD and OCD have been linked to motor impulsivity, mental compulsions, and compulsions involving interpersonal domains.
How is OCD treated?
Treatment for obsessive-compulsive disorder may not provide a cure, but it can help keep symptoms under control so they don’t interfere with your everyday life. Some patients may require long-term, continuous, or more extensive treatment depending on how severe their OCD is. Psychotherapy and medicines are the two essential OCD treatments, and treatment is frequently most successful when these are used in conjunction.
How can you cope with OCD?
Below you’ll find mechanisms that will help you cope with obsessive-compulsive disorder:
1. Acknowledge your OCD’s existence
Like the monster you used to think lived beneath your bed as a child, OCD can seem like an uncontrollable power waiting to strike. Give your OCD a name and a shape rather than letting it be a faceless villain. It might benefit kids and adults to view OCD as a distinct condition. Remember, OCD is not your fault, and there is no need to feel ashamed.
2. Maintain an OCD journal
An OCD journal serves the same purpose as the food journals that some people use to record their daily dietary intake when on a diet. You can keep note of your triggers in an OCD journal, discover new ones, and evaluate the general state of your OCD. Keep an OCD journal with you at all times, and write down what happens when you perform a compulsion. After reading through your diary entries at the end of the day, ask yourself the following questions.
● Why did these circumstances make me OCD-prone?
● What would have occurred if my resolutions hadn’t been carried out?
● What proof is there that what I feared would occur?
3. Use Exposure and Response Prevention (ERP) techniques
ERP is a popular method for addressing and maybe easing OCD. When adopting ERP, a person exposes themselves to a circumstance that causes an obsession and then refrains from acting on their compulsion. Try creating an OCD ladder by ranking your triggers and associated anxieties on a ten-rung ladder from 1 to 10 in terms of their seriousness. You should start with a low-level trigger when you initially start ERP, and after you’ve faced it, wait 10 seconds before acting on your urge. Increase the amount of time you go without gradually employing your compulsion until you can handle the task or scenario without it. As you master your triggers, climb the OCD ladder.
4. Redirect your focus
If you have OCD compulsions or obsessions or feel one coming on, try diverting your attention from the problem. You can either mentally or physically refocus your attention. Try repeating the program if, after the period of refocusing, you still feel the need to finish your obsession.
5. Keep your stress levels down
OCD is difficult to live with, and stress can make these tasks even more difficult. Keeping your stress level low is essential because it has been demonstrated that stress dramatically increases OCD in people. Make sure to arrange some time each day to relax. Finding an hour each day to decompress, watching some TV, reading a book, or going for a run, can be pretty helpful.
Final thoughts
You can learn coping methods and healthy lifestyle choices without allowing the illnesses and symptoms to define you. Finding strategies that work for you is critical. You should also be open and honest with close family members about your needs. For example, you should tell family members how to help you if you feel angry or emotional. You are not defined by your illness and you can learn to cope- reach for support.
About the Author: Dr. Joann Mundin is a board-certified psychiatrist who has been in practice since 2003. She is a Diplomate with the American Board of Psychiatry and Neurology and a Fellow with the Royal College of Physicians and Surgeons of Canada. Currently associated with Mindful Values, she provides assessments and treatment for patients with severe mental illness.
Therapy can be a great way to work through personal issues, improve your mental health, and make positive changes in your life. But with so many different types of therapy available, it can be hard to know where to start. Many people find that a kind of therapy works well for them, while others may benefit from a combination of different approaches. This overview will help you learn about four of the most common types of therapy to make an informed decision about what might work best for you.
Cognitive Behavioural Therapy
Cognitive behavioural therapy (CBT) is a type of psychotherapy that helps some people change negative thinking and behaviour patterns. CBT is based on the idea that our thoughts, feelings, and behaviours are interconnected. Changing our thoughts and beliefs can change our behaviour and emotions. CBT is effective in treating a wide range of mental health conditions, including anxiety and depression, so its worth a shot to see if its right for you.
Group Therapy
Group therapy is a type of psychotherapy that involves meeting with a group of people who are dealing with similar issues. Group therapy can be helpful because it allows you to share your experiences and feelings with others who understand what you’re going through. It can also help you learn new coping skills and gain insight into your thoughts and behaviors. Many people find group therapy to be a supportive and helpful experience- but see how it goes for you as an individual too.
Interpersonal Therapy
When we have issues with our relationships, it can be challenging to know how to make things better. Interpersonal therapy (IPT) is a type of psychotherapy that helps people improve their relationships with others. IPT focuses on the here and now, helping you to understand and change patterns of behaviour causing problems in your relationships. Several studies have shown that IPT is an effective treatment for depression- so this could be one to try.
Family Therapy
Family therapy is a type of psychotherapy that involves meeting with a therapist along with your family members. Family therapy can be helpful because it allows you to address problems within your family system. It can also help improve communication and relationships within the family. Research by experts found family therapy to be a supportive and helpful experience. However, some have said that it wasn’t the right experience for them and their family, so it is trial and error too.
These are just a few of the many therapy types available. If you’re considering starting therapy, talk to your doctor or mental health professional about what might be right for you. Also, remember, there is no “right” type of therapy. What matters most is finding a therapist you feel comfortable with and who can help you achieve your goals. You may also try a few therapies before finding the correct one to help yourself, your relationships and your family.
This article was written by freelance writer, Rachelle Wilber, living in the San Diego, California area, USA. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. Follow her on Twitter and Facebook: @RachelleWilber; https://www.facebook.com/people/Rachelle-Wilber/100009221637700/
Sometimes, you receive amazing book reviews on the internet and don’t realise they are there!
Yesterday, I stumbled upon Deb Wilk’s blog Living Bipolar – Deb has lived with bipolar disorder for many years and very kindly reviewed my book last year. She lives in the USA and is a talented blogger, sharing about her life living with bipolar.
I don’t always know what to expect with reviews, but this was so positive so thank you Deb for reading, enjoying and recommending my book Bring me to Light: Embracing my Bipolar and Social Anxiety. Heres some quotes from the review:
“Every word, paragraph and chapter of Bring Me to Light was utterly mesmerizing. Eleanor Segall’s account of her battle with bipolar 1, panic attacks, and crippling social anxiety is so vibrant that the reader feels as though they are experiencing it right alongside her.
I would love to describe the book in detail, but I am not going to give anything away because this book is an absolute must-read. Anyone who is bipolar or loves someone who is, should read this story. It is a moving narrative that anyone, even those who do not suffer with mental illness, should read. …
She is now an extremely forceful voice in the mental health community, and this accolade is incredibly well deserved. Please read this book. You will find it well worthwhile and, I am certain, as enthralling as I did.” (Deb Wilk, living bipolar blog)
When it comes to selling yourself, whether it be in a job interview or on a first date, personality is key. If you can make the person you’re talking to feel like they know you, they will be more likely to trust and like you. In today’s blog post, we’re going to give you seven tips for making your personality shine through!
Be Yourself!
This may seem like obvious advice, but it’s important to remember that people can see through fake smiles and forced laughter. Be genuine in your interactions, and people will respond positively. This is such great advice! Being genuine is always the best policy.
Make Sure You are Well-Groomed and Presentable
First impressions matter, so take the time to make sure you look your best before meeting someone new. It doesn’t have to be anything fancy – just clean clothes, combed hair, and a pleasant smile will do the trick! People definitely judge books by their covers, so making a good first impression is essential if you want to make a good impression overall.
Find Common Ground
When you’re talking to someone, try to find common ground that you can connect on. This could be anything from a shared love of animals to a similar sense of humor. Once you’ve found something that you have in common, use it as a way to start a conversation and get to know the other person better. Finding common ground is such a great way to build rapport and make the other person feel comfortable. It’s also a great way to learn more about someone else!
Ask Questions
Asking questions is a great way to show that you’re interested in the other person and want to get to know them better. Make sure to ask open-ended questions that can’t be answered with a simple yes or no – this will encourage the other person to share more about themselves. This is such an important tip! Asking questions shows that you care about getting to know the other person, and it also allows you to learn more about them.
Be a Good Listener
It’s important to be a good listener when you’re talking to someone. This means not only hearing what they’re saying but also trying to understand their point of view. Show them that you’re interested in what they have to say by making eye contact and nodding your head occasionally. Being a good listener is an essential skill for anyone who wants to build strong relationships with others. It shows that you care about the conversation and want to understand the other person’s perspective.
Be True to Your Style
No matter what your style is, be true to it! If you try to change the way you dress or act to fit in with someone else, they’ll see right through it. Be confident in who you are, and people will be drawn to your unique personality. This is such an important tip! Being true to yourself is essential for anyone who wants to build strong relationships with others. It shows that you care about the conversation and want to understand the other person’s perspective.
Don’t Be Afraid to Stand Out From The Crowd
If you’ve been wanting to get a piercing or tattoo, go for it but read up about it! This is a great way to show the world that you’re not afraid to be yourself. Make sure you do your research first and read about septum piercings before you get one done. It’s also a great conversation starter! Also, check with your workplace whether you can have certain piercings in at work.
Following these tips will help you to make your personality shine through. Be genuine, well-groomed, and confident in who you are, and you’ll be sure to make a great impression. Don’t be afraid to express yourself and show the world that you’re unique – it’s one of the best ways to build strong relationships with others.
This article was written by a freelance writer and contains do follow links.
Due to various factors, including the ageing population, dementia is on the rise. In the future, it could touch the lives of half the population, becoming one of the most common degenerative diseases.
When a parent gets dementia, it can sometimes be disorientating and upsetting. All of a sudden, their behaviour changes and it’s not clear what’s going on. They just don’t seem like themselves and they can’t take on board what you say.
Adjusting to this new reality can be challenging, but this article is here to help. In it, we run through some tips for communicating with a person who has dementia so that you can keep your relationship with them strong.
Give Them Your Full Attention
Communicating with a person who has dementia becomes challenging when you don’t give them your full attention. Misunderstandings are common, so trying to watch TV or do the dishes at the same time as talking to them is a bad idea.
Instead, address your parents directly in quiet surroundings. Make sure that there is nothing else going on at the same time, including screaming kids and so on. When approaching your parents, use non-verbal cues, such as touching them on the shoulder to indicate that you want to talk to them.
State Your Words Clearly
Language can be fuzzy sometimes. But when our brains are healthy, most of us can get by.
However, that’s not the case when your parents are receiving dementia care. It is considerably more challenging for them to understand what is going on and their surroundings.
Therefore, always state your words clearly. Avoid raising your voice, as your parents may mistake this for aggression unless they are also hard of hearing.
When you speak, use the same wording. Prepare yourself to repeat what you need to say several times.
Ask Simple Questions
If you do ask questions, keep them simple. Ideally, you want questions that your parents can answer “yes” or “no” to. Refrain from asking open-ended questions, such as “what type of food do you prefer?”
Break Down Activities Into Smaller Chunks
Telling a patient with dementia that they need to go shopping or get ready for the day is generally a bad idea. That’s because these tasks involve multiple smaller steps that they need to go through. To a healthy person, this all seems simple. But for a patient with dementia, it is considerably more challenging.
For this reason, try breaking down tasks into a series of smaller steps. Instead of telling your parents to get ready, ask them to put on each item of clothing one at a time.
Distract And Redirect
Sometimes people living with dementia can become frustrated and angry. Many do not understand what is going on.
Because of this, it’s a good idea to distract and redirect. These psychological techniques make it easier for you to manage difficult interactions. Focus on the feelings they have and offer support, but then if that doesn’t work, offer immediate redirection, such as suggesting getting something to eat or going for a walk.
It can be really challenging when a parent or family member has dementia- it can affect both mental and physical health. You may find yourself feeling exhausted, stressed and frustrated too- as well as sad that the person you love is being affected so much. Your loved one may also feel like this at the beginning and struggle with any loss of memory or function. Make sure they get the correct support and you look after yourself too- by practising self care and speaking to a therapist if need be.
This article was written by a freelance writer and contains do follow links.
The team at Best For You NHS interviewed me about my life journey with bipolar disorder and anxiety. I hope it helps anyone, particularly young people, who are struggling.
You can read the interview that I did with Annabel here. Trigger warning as discusses suicidal thoughts, being in hospital and sexual assault.!
Thank you Annabel and team!
Best for You is a new NHS programme in London to help young people and their families access mental health support We know many can’t access the support they do desperately need and CAMHS services here in the UK are overstretched. I hope that by sharing my story it helps young people feel less alone, but we desperately need more funding into childrens mental health services too!
The other day I was contacted over on Twitter by a senior mental health nurse who had read my book ‘Bring me to Light.: embracing my bipolar and social anxiety’. She felt that it should be read by her colleagues at Norfolk and Suffolk mental health trust, here in England, and so donated a copy to the staff library for them to read- and they shared this photo.
This was by far one of the most touching and special things to have happened on my book journey- while it may seem small, to me it means the world.
I wrote my book, my memoir about living with bipolar disorder and social anxiety to help other people going through it (and their families) feel less alone. However, to see it being used by mental health hospitals- where I have been twice in my life, though in London- brings me hope.
Hope that professionals will read it and learn from it (there were times in hospital that I wasn’t fully happy with my care but most staff were amazing).
Hope that we can make a change and help the stigma around mental illness to fall.
Hope that by sharing my story, it will encourage others to feel comfortable to share theirs without fear of shame or embarrassment.
So thank you to Dawn💕 and Norfolk and Suffolk mental health trust. If you’d like a copy of my book : https://lnkd.in/e3cheTw
beurownlight.com 