5 Ways Essential Oils can help your Mental Health and Wellness. By Essential Olie

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Essential oils have made incredible strides in popularity over the last decade. There are hundreds of people that swear by essential oils as a cure for almost any ailment. That might not be quite accurate, but essential oils do have definite benefits.

One of the benefits of doTERRA essential oils that has some of the most research is with mental health. Because scent is so strongly tied to emotion it makes sense that essential oils would be able to help with your emotional state. Especially if you are using the correct oil and method of inhaling the scent.

Finding the oil that works best for you can be a process but it will certainly smell great. There are a lot of different ways that essential oils can help with mental health difficulties. These are five of the most notable ways essential oils can help your mental health and overall wellness. 

 

1. Diffusing

Probably the most common way to inhale essential oils is by using a diffuser. A diffuser works when you put a couple of drops of your chosen oil into a diffuser filled with water. The mix of water and oil turns into a vapor that fills your home with a pleasant scent that can help alter your mood.

The diffuser is especially a great method if you are trying to affect your mental health. Because scents are so tightly tied to emotion, surrounding yourself with a pleasing scent can turn your entire mood around. That includes making you calmer or happier on a bad mental health day. 

Great oils to use in your diffuser for a bad mental health day are lemon, grapefruit, bergamot, jasmine, and lavender. Lavender is also a great choice if you want to sleep or need to destress. Finding the oil that makes the most difference for you might take some time but the natural benefits of essential oils are definitely worth the time.

 

2. Massages

A massage in itself is a great way to help you manage mental health issues. It is not a cure-all but it is certainly helpful and a great resource. Adding essential oils to a massage help increase the health benefits and works double on your mental well-being. 

It has been found that massages do help some people with depression and anxiety. Because a massage is great for releasing toxins and helping you relax it is a natural way to lessen stress and depression. Making it an aromatherapy massage and letting your massage therapist rub oils into your skin that make you feel happier is a wonderful way to improve your mental health.

There are even studies done that show aromatherapy massages can have great benefits for people struggling with their mental health. Allowing your body the healing effects of a massage can help with both your physical and mental health. Adding in the natural benefits of essential oils to help the massage along only helps you feel better faster and for longer.

 

3. Carrier Oils

Something a lot of people do not realize is how powerful essential oils can be. They are a concentrate that, while natural, can still be harmful if not used properly. Putting essential oils on your skin without a carrier oil can result in reactions and even burns if you are not careful.

Luckily, carrier oils are wonderful and have benefits of their own. Coconut oil is a prime example of carrier oil that allows you to get the most out of your chosen essential oil. You can use the mix of coconut oil and essential oils as a lotion so your skin can absorb the mood-lifting benefits or as a hair product so the calming scent stays with you all day.

Jojoba oil and St. Johns Wort are also excellent carrier oils. Jojoba oil is very similar to coconut oil in its uses and benefits. St. Johns Wort can actually make certain oils digestible if you feel an oil would be more effective ingested. You should always make sure oil is safe to ingest and talk to a doctor before you start trying to take essential oils orally.

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4. Spa Day

Giving yourself the time you need to relax and destress is a wonderful thing to allow yourself. It is very common for people to feel they are not allowed mental health days or that they do not have an excuse to be so stressed. Everyone needs a break some days and allowing yourself that break can be of great benefit to your overall wellbeing.

Letting yourself have a small spa day is a great way to relax and also incorporate essential oils into your self-care routine. Putting a few drops of a calming oil into your bath or a diffuser in your bathroom will help you calm down and give you all the benefits of using essential oils. Even just lighting a candle with some essential oils in it before bed is a good way to relax and get better sleep.

Incorporating essential oils into your self-care routine or adding them to a spa day is a great way to make sure you are soaking up all the benefits essential oils provide. Especially the calming and stress relieving oils will be helpful to you during a mental health day or a spa day. Letting yourself enjoy the calming benefits of essential oils while you give yourself a break is a wonderful thing to do for your mental health and overall wellness.

 

5. On Fabric

Putting oils on fabrics is especially helpful for children. It can also work for adults who need help sleeping or who prefer their clothes to smell a certain way. Putting a few drops of oil onto a fabric allow that piece of fabric to provide the healing benefits of the essential oil while smelling great for quite a while.

Many parents find putting a few drops of a calming oil on their child’s favorite stuffed animal is a good way to help them stay calm and have a better sleep. The same applies to adults who put a little bit of oil on their pillowcase or bath towels. Even a few drops of oil in your laundry can provide a great smell with mental health benefits.

Office workers might find it helpful to have a calming oil on their desk chair or oil to help them concentrate. Students might prefer an oil dotted on their hoodie or scarf to sooth them during tests and classes. Putting a little bit of oil on fabric to allow the soothing health benefits to stay with you all day is a great way to soothe children and adults alike.

Essential oils are an amazing natural way to improve your mental and overall health. They have been proven to have calming benefits as well as mood-altering benefits. Using them as a resource to benefit your mental health is a natural way to make yourself feel better.

Important to note:

You should remember that essential oils are not medicine and should not be the only way you are trying to fix your mental health. Talking to a doctor or therapist is always a good place to start while using essential oils to help. There are a number of ways you can use essential oils to benefit your mental health as well as just your overall state of wellbeing.

Using a diffuser for your home, massages for your body, oils for your skin, and fabric for when you are not in your home will allow you to incorporate beneficial essential oils into every part of your life. 

Remember to give yourself a break and your brain a chance to recuperate so you can always be functioning at your best. Those are just a few of the amazing ways essential oils can help with your mental health and overall wellness.

 

 

This sponsored content was written for you. Learn more about Essential Olie- essentialolie.com.au

Life Changing Habits to Bring into the New Year: Guest blog By Vanessa Hill

(image: http://gandlblog.com/17-inspirational-new-years-quotes-for-2020/)

The start of 2020 is a special time. Not only are we lucky enough to be able to start a new year, but we also have the privilege of beginning a new decade. We have the opportunity to define the next ten years of our lives, which means we should probably be starting it off on the right foot by developing good habits. Here are three life-changing habits that you can start doing right now to ensure you have a great decade.

Eat Healthy Foods 

The first habit you need to bring into the new year with you is making your health a priority, and one of the easiest ways to do this is by maintaining a healthy diet. Your diet plays a huge role in how you feel mentally and physically. It’s where your body sources it’s energy from, so when you put good things in your body you feel good. Now, this doesn’t mean you have to completely give up your favourite guilty pleasures. Try thinking of things you can incorporate into your diet rather than thinking of things you want to get rid of. Commit to eating more leafy greens rather than swearing off chocolate. Choose to eat whole grain rather than avoiding carbs.

If you’re not entirely sure where to start, you can always sign up for healthy eating program that shows you exactly how to transform your eating habits. Even if losing weight isn’t your goal, you’ll find that making healthier choices with your nutrition will leave you feeling better, and give you the energy to take on the year.

Please note to speak to a doctor before you start any new eating program and take care if you are struggling with your mental health alongside. 

Develop a consistent sleep routine

Sleep is an underrated body function that too many of us take for granted. Our bodies use this time to repair damages, replenish our energy, and restore us to a functioning state. Lack of sleep negatively affects every part of your body. If you’re tired of struggling with brain fog, lack of energy, and irritability, then developing a good sleeping pattern is the place to start.

Try to go to bed and wake up at the same time every day– even on the weekends. This may be a bit tricky if you’re younger and you find yourself spending your weekend nights out on the town, if you travel a lot, or if you have young children. But once you come up with a schedule that works, try to stick to this as closely as you can. You’ll find that your days are more bearable and you might even get deeper sleep at night. Don’t be afraid to consult a sleep specialist if you’re having trouble getting a good night’s rest. They’ll be able to help you get the best sleep possible, which will turn into you living the best year possible. 

Practice Gratitude

While people are eager to think of the things they want to change at the beginning of the year, it’s important to show your appreciation for the things that you do have and for where you are right now. You can show gratitude on a macro-scale, where you’re thankful for your friends and family, for your amazing job, or the events that you’re lucky enough to experience. On a micro-scale, you can be thankful that you had enough money for coffee today, for example.

Either way, taking the time to notice and appreciate the things that are going well around you will give you a positive outlook on life, and it will remind you of all the reasons you have to smile. You have so much to be thankful for, you should regularly remind yourself of that.

About the Author

Vanessa is a content writer who’s passionate about spreading knowledge and joy to the world. When she’s not writing, she enjoys exploring the streets in a foreign country where she can immerse herself in different cultures.

Taking care of your child’s mental health: Guest blog by Chloe Walker

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(image: Power of Positivity)

Mental health is extremely important and has a significant impact on a person’s overall health and wellbeing. According to a recent survey by the NHS, one in eight 5 to 19 year olds had at least one mental disorder when assessed. As a parent, you play a crucial role in your child’s mental health. Fortunately, you can help improve your child’s mental health by creating a supportive family environment at home and learning the early warning signs of common mental health disorders, for example. With this in mind, here are some top ways to care for your child’s mental health. 

Develop a good bedtime routine 

Sleep plays a vital role in a child’s mental health. Research shows that there is a strong link between sleep problems and an increased risk of developing certain mental illnesses. In fact, one study found that four-year olds with sleep disorders have a much higher risk of developing symptoms of mental health conditions as six-year olds, when compared with children without sleep problems. Experts at Little Lucy Willow add – “Sleep keeps you calm, your mind alert, and recharges your body to enable you to get up and face each day.” For that reason, you must try and get your child into a good bedtime routine from a young age. Here are some top tips to help your child sleep better:

  • Create an ideal sleeping space by providing a comfortable bed, installing blackout curtains, and minimising any outdoor noise. 
  • Encourage your child not to use electronics like smartphones before bed. 
  • Get your child into a consistent routine where they go to sleep and wake up at the same time each day. Try to keep this the same on school days and weekends. 
  • Make sure that your child avoids any caffeine in the afternoon or evenings. 
  • Visit your GP if your child has been experiencing sleep problems for more than two weeks, or if the symptoms are interfering with their daily life. 

Exercise as a family 

Exercise plays an important role in a child’s overall health. Along with the physical benefits, regular exercise can greatly improve mental wellbeing. This is because physical activity releases endorphins in the brain which creates feelings of happiness and alleviates stress and anxiety. According to advice on the NHS website, children should get at least 60 minutes of moderate intensity exercise every day.

To give you an idea, examples of moderate intensity exercise include walking to school, riding a bicycle, and playground activities. Exercising as a family is an excellent way to encourage your child to be active. It also allows you to spend quality time together as a family and build closer bonds. Playing games in the garden, going for a walk in the park, or going on a bike ride, are all fun ways to exercise together as a family. You could also encourage your child to start playing a team sport they’re interested in, such as football, rugby, or hockey. 

Encourage open communication

You must create a welcoming family environment that is built around trust and understanding. This will help your child feel comfortable telling you about any issues surrounding their mental health. Encourage open communication in your family and make sure you check on your child if you notice any changes in their behaviour i.e. they become distant or their eating habits change.

Remember that children tell people how they are feeling in several ways, not always verbally. A sudden change in behaviour may signal that your child is struggling and needs support. Always listen to your child and empathise with their feelings. Let them know that it’s natural to feel down from time to time and offer support in any way you can.

If you’re still worried about your child’s mental health, then speak with your GP or contact a mental health specialist for further advice. 

Final thoughts 

Mental health illnesses in children are becoming increasingly common and can lead to several serious long-term effects. Fortunately, there are plenty of ways for you to care for your child’s mental health. Encouraging healthy habits is a simple yet effective way to improve your child’s mental well-being. This should include exercising regularly, getting enough quality sleep, and following a nutritious diet. Along with this, you should also educate yourself on the symptoms of common mental health conditions in children and create a warm, trusting home environment that encourages open communication. Speak to a medical professional if you need to.

This guest blog was written by professional writer Chloe Walker.

 

6 Tips to lift you out of the slump of Seasonal Depression: Guest blog by Anita

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(Image: Pixabay)

If you are feeling the pinch of Seasonal Affective Disorder (SAD), you don’t have to wait until next spring to get relief. There are several things most people can do to improve their mood and shake off seasonal depression. Check with your doctor about any of the following that may be a change in pace from your usual routine.

Take a Walk

Basic exercise like walking, biking, or swimming is not only good for people physically, but also helps to lift their spirits. Typically it works by improving circulation, getting the body in motion, and connecting them with the gym or the outdoors, all of which can improve the brain’s function and help to enhance your mood, reducing stress.

Listen to Positive Things

Being around good-natured people can also make you feel better. Anything that lifts you up and makes you feel good, even momentarily, is perfect to listen too. Enjoy music with positive lyrics and an energising beat. View comedy films and television programmes.

You might also want to listen to motivational things. Lectures on self-confidence and self-empowerment can help you learn ways to get to and keep yourself in a better mood. If you’re on the go, try listening to positive podcasts with inspirational or motivational messages. Continuous exposure to these will encourage ideas that can influence your mood and help you feel better.

Eating Healthily

With your doctor’s approval, follow an eating plan that will make you feel good as well as look good. Typically this involves three regular meals daily that total about 2,000 calories or however many your doctor recommends as well as a balanced approach with foods from all five basic food groups: dairy, grains, protein, vegetables and fruits, and healthy fats, unless your doctor stipulates otherwise. Avoid eating too much sugar, caffeine, and salt; eaten in large amounts, they may raise your blood pressure or cause bodily inflammation, which may negatively impact your mood.

Get Enough Sleep

Experts generally recommend getting between seven and eight hours of sleep each night, or sometimes as many as nine hours. If you are unable to get that much rest, take short afternoon naps of about thirty to forty-five minutes. Inadequate sleep can contribute to depression, while getting enough rest can help you to feel your best.

Try a New Hobby

When you feel down, sometimes it just means that you’ve fallen into a rut of routine, so try something new if you are able. Find a new hobby to exercise your creativity, whether that’s with dance, painting, photography, or sculpture. You could also take a noncredit class to learn more about a favorite interest or pastime. The goal is to exercise your brain and steer it away from negative thoughts while enjoying fun and different activities. 

Just make sure that whatever hobby you pick up is something you really are interested, not just something that you think you should learn. If you’re not truly interested in your new skill, you likely won’t maintain it in the long term.

Stay in Touch

Often, when we’re depressed, we isolate ourselves. However, while it may feel better in the short term, isolating from loved ones will actually worsen depression. Reconnect with distant family members or old friends. Take care of your current friendships, and be open to meeting new people who share your interests. 

Take a proactive approach to your mental health and reach out for help and support from a medical professional, should you need it. 

 

This blog was by Anita, a freelance writer from Denver, CO, USA. She studied at Colorado State University and now writes articles about health, business, family and finance. You can follow her @anitaginsburg on Twitter.

 

 

Christmas for CAMHS Campaign to brighten up Children’s Christmas in Mental health wards: Guest post

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(image: Christmas for CAMHS charity)

Christmas for CAMHS (Children and Adolescent Mental Health Services) are a registered charity providing gifts each year for children and young people who are in mental health units in the UK over the Christmas holiday. They say,

Our aim is to make as many children and young people who are inpatients over the Christmas holidays feel thought-about, special and included.

We have been hugely supported over the past few years by generous donations from the public and have received much gratitude as a result from inpatient units. However, we are only able to provide gifts with your charitable donations. ‘

Christmas For CAMHS was originally set up because volunteers saw a huge disparity in the way CAMHS units were treated over the festive period compared to other NHS services for children and young people. They wanted to do something to change that and say,

‘Children are admitted to CAMHS units to receive support and treatment for mental health issues. There are no official figures for how many children will spend the festive season in CAMHS units across the UK. While many members of the public and corporate donors give Christmas gifts to Children’s hospitals or children’s wards in general hospitals, CAMHS units, which are usually based away from other services, are often forgotten, or not known about.’

Ro Bevan, doctor and founder says,

‘Five years ago I worked in a children’s hospital at Christmas time and there were many presents donated, mostly from corporate donors. There were so many presents that there was enough leftover for patients’ birthdays until June of the following year. A year later, I was working in child and adolescent mental health. We had no presents donated. Our patients had one present each, chosen by the therapy team, paid for out of the ward’s budget – saved from the NHS budget that is meant to cover therapeutic activities, and other expenses. I posted about the inequality on Facebook and before I knew it, my post had goneviral with 1,032 shares and so many supportive comments. It inspired me to start a group the following year and together we have raised over £1,000 to help children who would otherwise be forgotten by the generous public.

‘We don’t know whether this disparity is because people just don’t know that there
are children in mental health hospitals, or whether it’s indicative of the stigma that
society attaches to mental health issues. Regardless, we’re hoping to raise
awareness and address the balance. Although this project started with a simple
Facebook post, it has already gone further than I ever could’ve imagined possible
and reaching units across the UK which is a dream come true.’

This year, a special advent calendar has been designed by Sam Barakat, featuring  positive quotes every day, rather than chocolate. As well as this, there will be 32 windows, one for every day from December 1st to January 1st. 50 will also be donated to mental health units via Christmas for CAMHS. Sam says, ‘For many, Christmas is a joyful time that is spent with friends and family. For others, it can be the hardest time of year. This could be due to past events, trauma,  loneliness  or mental illness. ‘

I (Eleanor) feel this is such an incredible campaign that will touch the hearts of many. I was in a CAMHS unit aged 16 over Christmas and think this will help many people.  

You can donate and buy a calendar here for someone struggling : https://www.gofundme.com/f/a-mental-wellbeing-advent-calendar?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cf+share-flow-1

To donate to Christmas for CAMHS and give presents to ill children click here: http://uk.virginmoneygiving.com/fund/
CAMHS2019

Website and more information: www.christmasforcamhs.org.uk

 

The Connection Between Anxiety and Substance Abuse: Guest blog by Nu View Treatment Center

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(image: Recovery Direct)

When people abuse drugs and alcohol, it is often the sign of a deeper underlying issue. For many people struggling with addiction, the source of their addiction is due to mental illness that often has gone undiagnosed. One of the most common co-occurring disorders seen with substance abuse is anxiety. The following article will outline what defines anxiety, and the connection between anxiety and substance abuse.

What is Anxiety?

In general, anxiety is an important emotion to have. While it may be normal to feel fear, apprehension, and nervousness from time to time, it becomes an issue when people experience these emotions at excessive levels. When anxiety takes over a person’s thought process, it manifests itself into physical symptoms such as the following:

  •    Increased and constant restlessness
  •    Increased and uncontrollable feelings of worry
  •    Irritability
  •    concentration difficulties
  •    sleep problems

 

Anxiety can be grouped into several types of disorders. These can include generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), phobias, social anxiety disorder, and selective mutism among others. The leading causes of anxiety include work and family stresses, financial worries as well as underlying medical issues. The roots of anxiety can also be traced to past traumatic events that are unresolved.

 

How Anxiety and Substance Abuse Connect

When people suffer from anxiety, mental and physical symptoms can be very intense and can wear on the body and mind. To get some form of relief, people may turn to substances that stimulate dopamine in the brain to help numb the feelings of discomfort. Self-medicating oneself to take the edge of off anxiety only works in the short-term and can have a rebound effect that makes anxiety worse over time. Without addressing the roots of anxiety, their condition will worsen over time—along with their substance use.

The connection between anxiety and substance abuse can also trace back to the teenage and young adult years. During adolescence, the brain is still developing and forming. If people used drugs as a teenager, it could alter the development of the parts of the brain that govern reasoning and impulse control. Drug and alcohol use early in life can increase the likelihood of anxiety and substance abuse as that person gets older.

Another reason for anxiety disorders and substance abuse connection is because of one’s genetics. Some people may be more predisposed to both anxiety and drug and alcohol dependence through genetic factors shaped by one’s environment.

 

Getting Help

For those dealing with co-occurring disorders, they must seek specialised help from a dual diagnosis treatment facility specializing in mental health and addiction disorders. The first step in getting help is undergoing medical detoxification. During detox, patients will undergo medication-assisted therapy to help better tolerate the physical and psychological symptoms associated with withdrawal. Additionally, staff will perform physical and mental health evaluations to pinpoint any underlying issues that may impact recovery.

For those suffering from dual diagnosis, treatment will include mental health services in addition to addiction treatment services. Dual diagnosis facilities feature mental health professionals working alongside addiction treatment personnel in creating an individual treatment plan that fits each client’s specific needs.

In addition to therapy, 12-step counselling, life, and coping skills training and other forms of treatment, patients will receive mental health treatment with a focus on ongoing counselling and medication-based therapies that will give them the tools to handle anxiety.

 

This guest blog was written by Nu View Treatment Center

Loving Yourself: 4 Tips for Living a Body Positive Life: Guest blog by Emma Sturgis

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(image: Emma Sturgis)

Starting to live a body-positive life all begins with you, the individual. It can be challenging with so much pressure from society trying to dictate our lives. It becomes easier when you block out all negative forces and decide to start loving yourself and your body no matter what others have to say.

Loving yourself no matter what will increase your happiness and your overall peace in life. Here are four tips to help you down the body-positive life and feel total peace of mind about your body and physical appearance.

Work on Self-love

A significant number of girls have been through the trauma associated with body shaming, especially in high school. Some have taken the weight of the shame to our adult life where we lose our confidence and tend not to love ourselves as we should.

Many women and girls suffer from poor body image for years, or even through their entire life. The first step into living a body-positive life is by loving yourself first. We all come in different shapes and sizes, and no one is perfect. You just have to own your flaws and flaunt your strengths.

This can often be easier said than done, especially with years of social conditioning. You can achieve self-love through daily practices that make you feel your best physically and emotionally. Tell yourself every day that you appreciate your body and all it does for you.

Eat Instinctively and Respectfully

You don’t have to starve yourself to fit into that wedding dress within an unrealistic time-frame. Diets don’t work and neither does overfeeding any time you are stressed, sad or angry. Stop for a moment and ask yourself what your body desires to look great.

If you feel that you are struggling to keep an eating routine and your mental health is worsening, accept the problem and seek inpatient eating disorder treatment. under a psychiatry team or your local doctor.  

 

Change Your Perspective on Exercising

Most of us quit taking exercise and going to the gym because we hate working out. Exercise can be fun when we redirect the focus from it being a weight loss challenge to treating your body correctly and healthily.

You don’t have to attach any pressure or targets to your daily workout routines. Do exercises that are fun to you and even make it a social event with your friends. Once you start viewing exercise as healthy for your body , you will begin to love it. You will enjoy exercising because of how it makes you feel, endorphins from it will make us feel happy. You may even feel proud after a work out!

 

Pamper Your Body

After all the stress and pressure that your body endures, it deserves to be pampered and treated right. Get some good fitting outfits, wear the best lotions, go for therapeutic massages and take frequent hot tub baths. Fall in love with every curve while you look straight into the mirror.

This will allow you to connect with your body instead of feeling detached and negative toward it. You can make these things part of each day. Carve out some time from your busy schedule to pamper yourself, even if it includes simply putting on your favorite perfume. It will give you a simple confidence boost to carry through your day. Always take time for yourself and don’t let your daily tasks take priority over caring for your physical and mental health.

Once you change your mindset, the journey to living a body-positive life will be so much easier. You don’t have to lose 20 pounds to start loving yourself and your body. You are much more than your physical body.

Knowing your worth is a gift to yourself and your body. Eventually, it helps you rediscover your true self. You will be able to go forward in the world with confidence and give your amazing gifts and what you have to offer, to the universe.

This blog was written by freelance writer Emma Sturgis from the USA 

5 Tips for a Mental Health Emergency Plan: Guest blog by Emily Bartels

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(image: http://crmhfoundation.org/self-care/)

 

When it comes to emergency plans, usually we think in a more physical sense, but did you know that mental health emergency plans are important?

Mental health emergencies can be quite stressful, and if you’re in a mental health industry or have any personal concerns about your own health, providing the right help is important.  Here, we will outline important tips to help you create a mental health emergency plan that will suffice.

 

Have a Support system

If you tend to get overwhelmed when an emergency happens, a big way to help reduce the trauma from it is to have a support system. Whoever you are and whereever you work, your own personal triggers and issues are still there. If you’re having issues coping, find a support system- a friend, family member or therapist that can help.

You may want to come up with a plan to help your  responses to situations, especially when disaster strikes. If you do have anxiety and depression, do make sure that you have people that can help around you or reach out for help from a doctor or therapist.

 

Prepare For Emotional Reactions

Another big thing that emergency evacuation plan Melbourne  (in Australia) does point out, is you need to make sure that you have the right idea of what might happen.  You should know when you have chaotic reactions, and what you struggle with when disaster strikes.

Focus on what will help, what might happen when you do suffer from an incident, and make sure to communicate it to others.

Processing information is quite hard in a stressful situation, such as fear, anxiety, depression, or even a panic attack, and you should make sure that, with the group of people you trust or the medical profession, you do speak about what happens. It’s also important to make sure that you properly communicate to others.  While panic attacks and sad emotions do happen, you should know that you probably will be upset about whatever will transpire. But that its OK to feel this way.

 

Be Prepared to communicate

A large part of a mental health plan is to make sure that you communicate your needs. If you need to, make sure that you explain any mental health needs, such as medication you might need, in an emergency, with loved ones.  Its vital to your wellbeing  even when stressful to communicate. Letting others know can help them and you prepare for the worst and take action if needed. You aren’t alone.

 

Keep Contact information on hand

Pharmacies can help you get emergency medication, but making sure that you have the contact information for your provider, any diagnoses, and dosages of medication are important.  Make sure to let some people in your support system know, and also keep those phone numbers on hand in case if the emergency lines are overloaded.

 

Create a Recovery Bag

If you have extra medications, a comfort item, and anything that you can use to help in the case of an emergency or crisis, put it in a small emergency kit, which you can use if you need to attend hospital or appointments.  Remember, emergency kits aren’t just for physical health aspects, but also for mental health.  You need to make sure you’re prepared both physically and mentally for any issues that might transpire so that you’re not suffering.

Mental health during an emergency often isn’t focused on as much as say other aspects of your health. Depression, anxiety, and even suicidal thoughts don’t always go away, and you need to be prepared for that, and reach out for help so you can recover well.

Creating a plan to try and prevent or reduce this from happening with your medical team will help if a mental health emergency comes about. From there, you can get the help that you need in order to stabilise yourself, look after yourself and recover again.

 

This blog was written by Emily Bartels, freelance writer with an interest in mental health and wellbeing.

How is Massage Therapy useful when recovering from an Anxiety Disorder? Guest Blog by Ashley Smith

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(image: Ashley Smith)

Massage therapy, which is often sought by people for relaxation, is not only offered by luxurious spas but it’s also becoming a mainstream treatment technique for boosting mental and physical health. Nowadays, healthcare professionals especially physical (physio) therapists are using this age-old and unique healing technique to relieve pain that stems from a wide range of physical and mental health issues.

Yes, massage therapy is not only essential for improving the mood and offering relaxation to those who live an utterly busy life where they have to deal with tight deadlines all the time, but it’s also beneficial for people struggling with conditions like stress, anxiety disorders, depression and post-traumatic stress disorder apart from musculoskeletal injuries and illnesses.

Yes, the mental health benefits of massage therapy are endless, so you shouldn’t hesitate to seek it. Divided into several sub-categories such as Swedish massage, deep tissue massage, sports massage, prenatal massage, and infant massage, etc., massage therapy is one of the most crucial techniques that make it easier for you to live a pain-free and fulfilling life.

If you talk specifically about anxiety disorders which include generalized anxiety disorder, phobias, social anxiety disorder, panic disorder, separation anxiety disorder, and selective mutism, they can interrupt your life completely.

Characterised by common symptoms like sweating, trembling, sadness, restlessness, excessive worry, fatigue, insomnia, fear, and nausea, etc., an anxiety disorder makes it difficult for you to focus on both your personal and professional life. For example, if you are struggling with a panic disorder, you will keep on experiencing frequent episodes of intense anxiety and fear that prevent you from concentrating on your work. And when your fear reaches a peak, you encounter a panic attack.

Similarly, if you talk about Generalised Anxiety Disorder, you will keep on worrying about day-to-day activities.

According to The National Institute of Mental Health (NIMH), people who suffer from Generalised Anxiety Disorder (GAD) experience excessive worry for a minimum of 6 months about various areas of their life like activities of daily living, interacting with people, and personal health, etc. And this fear makes it difficult for them to do good in these areas.

Experiencing anxiety is normal; the problem comes when you suffer from an anxiety disorder. Yes, there is a vast difference between experiencing anxiety and suffering from an anxiety disorder; the former is quite healthy for you, but the later is a mental illness. That’s true. Normal anxiety helps you prepare for future events and situations, whereas an anxiety disorder like panic disorder and social anxiety disorder, make it difficult for you to face those events.

The fear that stems from normal anxiety disappears soon; however, the worry that attacks you due to an anxiety disorder stays with you until you recover from your problem. And what’s concerning is it can  worsen with the passage of time in the absence of professional help.

Yes, seeking professional help is the only way to recover from this mental illness.

According to Anxiety and Depression Association of America (ADAA), “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.” It further states that “Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.

So, here is how massage therapy can help you battle an anxiety disorder.

 

In Reducing Stress

The stress that stems from facing tough situations can lead to further health complications if you fail to take professional help for it at the right time. You should take corrective steps to minimise your stress levels if you can. Consulting a licensed physical (physio) therapist to seek massage therapy can bring tremendous change in your health.

I believe that since people struggling with an anxiety disorder also experience high-level of stress, they should seek massage therapy to address anxiety, alongside other methods.

When you are stressed out, your body releases a hormone called Cortisol, which affects several areas in your life such as public speaking, social interactions, performance at work, and happiness.

Since you always feel stressed out, you can’t experience happiness in your life. Therefore, to deal with the problems that you face in different areas of your life, it’s essential that you work on improving your mental health, and one of the best ways to start in this direction is to control your stress levels and promote relaxation by seeking massage therapy.

Your therapist might use Swedish massage to reduce your stress level. According to Gulf Shore Physical Therapy Center, “Swedish massage is more gentle and targets more superficial tissues, perfect for anyone looking to relax and relieve mental as well as physical stress. As the best-known type of bodywork performed today, one of the primary goals of the Swedish massage technique is to relax the entire body.

 

In Minimising Muscle Tension

Muscle tension and muscle pain are the symptoms of elevated stress level, and hence, people living with an anxiety disorder also experience them. Seeking massage therapy, wherein your massage therapist uses hand techniques to reduce muscle tension and pain, can have significant benefits for your mental health.

Since it offers relaxation, it not only helps in improving your performance at work but also allows you to spend quality time with your loved ones at home.

 

In Improving Sleep

Sleep problems are one of the most common signs of an anxiety disorder, and massage therapy is in our opinion, the best way to address it. Whether you stay awake the whole night because you find it difficult to fall asleep or you are someone who wakes up frequently from your sleep, massage therapy will deal with these issues by offering relaxation and addressing the problem of muscle tension and pain.

When you enjoy a good night’s sleep, you will wake up feeling fresh and energetic in the morning, which plays a crucial role in improving your entire day.

 

In Enhancing Your Emotional Well-Being

People with an anxiety disorder often struggle with their mental health and some have depression alongside it. Massage therapy can promote relaxation and boost wellbeing. Experts believe that it has several benefits for mental health, you shouldn’t underestimate its potential to improve your emotional well-being.

Since it reduces stress and anxiety, it eventually stabilises your mind which improves your emotional well-being.

 

In Reducing Chronic Pain

If you are also living with pain due to an injury or illness apart from an anxiety disorder, massage therapy can help reduce your pain. Since it helps in enhancing circulation, you will see a tremendous improvement in the reduction of pain after a massage therapy session.

It will also accelerate the natural healing process by supplying nutrients to injured tissues.

Massage therapy will also help in enhancing your mind-body connection, which is extremely useful for your overall well-being. It can be used alongside conventional therapies, to support relaxation and good mental health. Try it today.

 

This article was written by Ashley Smith, freelance writer in the USA

4 Helpful Treatment Options for those who suffer from PTSD- Guest post by Rachelle Wilber

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Post-traumatic stress disorder (PTSD) is a serious mental health condition that affects people who’ve experienced major trauma events. Common among military service members who’ve fought in combat zones, PTSD can also affect people who’ve lived through other terrifying episodes that have resulted in physical and/or mental harm. If you believe that you suffer from PTSD, you can work with a therapist and try any of these four different treatment methods to overcome the condition.

Cognitive Behavioural Therapy (CBT)

This type of therapy works to alter thought patterns that often cause people to relive the traumatic events in their minds. As Mayo Clinic states, the goal of cognitive behavioural therapy is to make you more aware of negative or inaccurate thoughts so that you can adopt a healthier perspective of challenging situations and respond in a better way. Undergoing this therapy may also help prevent relapses that could jeopardise your mental health.

Exposure Therapy

Your therapist may also try exposing you to things that trigger traumatic thoughts as a way to alleviate them. This is done in a safe way, and your mental health care provider will be there to help you process your thoughts and feelings and give you tools to overcome your anguish. You may be shown pictures, see writings or even revisit a place where the traumatic episode occurred. Gradually, these negative thoughts should lose their power and cause you less mental grief the more that you’re exposed to them.

Eye Movement Desensitizing and Reprocessing (EMDR)

Also known as EMDR therapy, this treatment method involves recalling distressing thoughts while a therapist’s fingers move in front of your face. You’ll be asked to follow these finger movements with your eyes while discussing your feelings, however, you generally won’t be required to talk about your thoughts in great detail.

Some therapists use foot or hand tapping or musical notes instead of finger movements in front of the face. This more active approach to therapy is intended to minimise the effects of bad thoughts.

Medication

Medication is sometimes prescribed by mental health professionals to work in conjunction with other types of therapy. Prozac, Zoloft and similar antidepressant medications are formulated to boost serotonin levels in the brain to alleviate negative thoughts and emotions. Your doctor may also prescribe Depakote to stabilize your moods. Prazosin often works well in stopping nightmares.

You don’t have to continue letting PTSD dominate a large part of your life. Seeking professional help and undergoing any of these therapies will likely give you positive results.

 

This article was written by freelance writer Rachelle Wilber from San Diego, California