Tag: Mental Health

4 Kinds Of Therapy To Consider by Rachelle Wilber

~ Eleanor Segall ~ 3 Comments
(image: free image)

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/

A Lovely Review Of My Book ‘Bring Me To Light’ By Deb Wilk at Living Bipolar Blog.

~ Eleanor Segall ~ 5 Comments
(image: https://www.pauladennan.com/reviews/)

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)

To read more of Debs review click here

Bring me to Light is available now on Amazon and in all good bookshops (including Waterstones, W H Smith and Blackwells and is available globally).

Sleep Expert Reveals How To Stay Cool On Hot Nights And What To Avoid.

~ Eleanor Segall ~ 2 Comments
Image: Unsplash

This summer has been one of the hottest on record. August has been no exception, with the Met Office predicting the hot weather will continue. As Britons all over the country look to stay cool at night, experts at Bed Kingdom share their advice to prevent overheating and to get a good night’s sleep throughout the warmer months. If you’re trying – and struggling – to keep your body temperature under control at night, try these tips:

Avoid strenuous exercise, alcohol and spicy food

Strenuous exercise before bed gets your blood pumping and keeps your heart rate and body temperature up. Doing this before bed will keep your body feeling warm and will prevent you from staying cool as you try to nod off. Instead it’s best to exercise in the morning when temperatures tend to be cooler. 

Alcohol will make you feel hot. Remember the ‘beer blanket’? It’s the warmth your body feels as it tries to manage alcohol consumption. While your body is not actually heating up, it will feel like it and may prevent you from feeling cool and comfortable at night.

Spicy food often contains capsaicin, which can increase your body temperature and interrupt your sleep. Also, eating spicy food before you go to bed may give you indigestion, making it difficult to feel able to drift off as your body battles discomfort.

Practice mindfulness and meditation

Anxiety can cause your fight-or-flight response, which can lead to night sweats in bed, which is a common stress symptom. Setting aside ten minutes for a mindfulness exercise before bed, such as meditation or journalling can relieve some worries and prime your mind for a good night’s sleep, helping you to stay cool throughout.

Turn off unnecessary electronics before bed

Electronic devices such as computers, games consoles and TVs can get hot after use, leaving rooms, especially smaller ones, feeling stuffy and trapped with heat. It’s best to switch these devices off an hour before you go to bed to let the room cool down. This also has the added benefit of preventing the blue light from devices interfering with your sleep cycle, letting you drift off to sleep easier at night.

(image: Sincerely media via unsplash)

Switch to breathable bedding – and avoid these

You may be using bedding that is not breathable enough for the summer months. Cooling bed sheets should wick moisture away from you and help you to regulate your core body temperature. 

Cotton is one of the more popular fabrics for bedding as it is breathable and versatile. It can keep you cool on hot summer nights and warmer in winter, depending on the weaving and thread count. Cooling cotton sheets are typically between a thread count of 250 and 300, and should not be more than 500. Cotton is also durable enough to last years of use.

Linen fabrics can keep you cool at night. Bed linen can absorb a fifth of its weight before beginning to feel damp, making it an effective choice to keep the fabric fresh if you often get hot at night. This fabric type can be less likely to stick to your body.

Bamboo fabric has become popular over the years as it is an eco-friendly alternative to synthetics. It can be more breathable than cotton, and the natural, soft and durable material is a good choice for those that have allergies.

Eucalyptus sheets, like bamboo, are another eco-friendly option made of natural materials, which can effectively wick moisture and stay breathable all night. It can dry quickly, deter dust mites and is hypoallergenic. 

Many people choose microfibre bedding as it is a low-cost option. However, it is made from synthetic fibres that aren’t very breathable. Other fabrics to avoid during the summer are polyester, nylon, rayon and silk. 

Have a light meal for dinner – avoid heavy fats and carbs

Eating a meal too close to your bedtime can be harmful to your sleep. The more food you eat, the more uncomfortable you may feel. Heavy meals tend to be high in fats and carbohydrates, which takes more energy for your body to break down. This could lead to feeling bloated and uncomfortable when trying to sleep at night.

The recommended space between your last meal of the day and your bedtime is about three hours, which gives time for your body to process any food eaten. Opting to eat fats and carbohydrates earlier in the day, and eating a light meal at night, will require less from your body while you drift off, as it has done the work to break food down earlier in the day.

Take a shower before bed

It’s a great feeling to wash the day away and then climb into fresh bed sheets at night. Showers can help to regulate our body temperature, which can ease us into a peaceful sleep. When it’s hot, a lukewarm shower can cool your core temperature down. A cool shower can be more beneficial than a hot shower to help you fall asleep faster. However, a hot shower can still help as your body temperature will change as you dry off. Whether you prefer to take a hot or cold shower, try to avoid extreme temperatures, as they can negatively affect how you sleep. 

The heat can cause stress both physically and mentally, so make sure you look after your health.

This article was written by a freelance writer and contains a link.

7 Tips To Make Your Personality Shine Through.

~ Eleanor Segall ~ 4 Comments

Photo by Vonecia Carswell on Unsplash

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.

5 Valuable Tips for Communicating With a Parent/ Person with Dementia

~ Eleanor Segall ~ 2 Comments
(image: Unsplash)

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.

My Interview On Life With Bipolar Disorder by Best For You NHS

~ Eleanor Segall ~ 5 Comments

(image: Best for You NHS)

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!

(Images by Best for You NHS)

Eleanor x

Thank you for sharing my book ‘Bring me to Light’!

~ Eleanor Segall ~ 7 Comments
(image: Norfolk and Suffolk Mental Health Trust)


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

How to Look After Elderly Parents And Assist Them To Be Healthy And Happy.

~ Eleanor Segall ~ 6 Comments
(image: Andrea Piacquadio: Pexels)

When you have aging parents there’s a lot that you need to consider. Getting them help and keeping them healthy as well as safe is usually at the top of most children’s priority lists. You also want to make sure that they are happy and enjoying their senior years. 

If you have been struggling to find ways to help your elderly relative feel more comfortable, there are a few things you can do to make sure they get the help that they need to stay healthy and happy. Take a look at the following steps.

Get Them Involved

As your parents age, they may need help in and around their homes. You may need to get them a live-in caregiver. A caregiver will help to ease any burdens you may be feeling and give your parents the chance to get assistance.

However, a caregiver can make your parents feel as if you are taking away their independence. This is why you need to make sure that you involve them in the process of finding someone to assist them. 

You will need to do interviews for live in care jobs, so get them involved. This can help them to feel less resentful and happier with the situation.

Sort Out Their Finances

Assisting your elderly relative in making sure that their finances are in order is something that you should do. 

Getting someone to assist them will cost money. Buying them the medication that they need or also call money. 

Take a look at their current financial assets and then decide if they need financial help. There may be some programs that you can apply to. 

Once you know how much money they are likely to need, especially in a month, you can ask family and even friends who are capable of assisting to do so.

Keep Them Safe

Another thing you need to do for your elderly relatives is to make sure you keep them as safe as possible. For elderly people, safety begins in the home. Be sure to declutter the floors and remove rugs and cords that can make them slip and fall. 

You can add grab bars in their bathroom and make sure they are railings on their stairs. Ensure that their homes are well lit especially if they live alone and that they have high-level security systems in their home to keep them safe.

Show Your Love

Part of taking care of elderly parents is making sure that they have all the things they need to be healthy and happy. It can be overwhelming sometimes because it may seem as if they need so much help. 

However, if you consider the points that have been given here and work on them you will be able to help your parent significantly.

Getting the right help, taking care of their finances, and keeping them safe are the main things you need to do to take care of your elderly relatives. 

This article was written by a freelance writer and contains links.

How To Create Healthy Daily Habits by Sierra Powell

~ Eleanor Segall ~ 3 Comments

Photo from  Pexels

Your mental attitude often influences your altitude. People who are happy and successful don’t get there by chance alone. To go where you want to go, you need to take deliberate action, practice self care, and bring energy to everyday activities.. To live the life you want, here are some good ideas to follow, if you are able:

1. Get Out of Bed Early

Even if you don’t have to get up at the same time as the sun every day, it’s still important to get up at a reasonable (early) time so your body can function at its best. The human body and brain have evolved to follow a circadian rhythm, which helps to regulate sleep and wake patterns set by our natural environment, specifically the sun’s rising and setting. This rhythm was set by the natural environment millions of years ago and passed down through generations of humans. This natural circadian rhythm also aligns with the natural cortisol levels inside the body.

Cortisol is a hormone widely recognized for its function in our metabolism, immune system, stress response, and overall energy levels. Cortisol levels start to increase 2-3 hours after the start of sleep and continue to climb until the early morning, which helps wake us up. This rise in cortisol levels occurs in a balanced condition. The cortisol levels in the body will reach their highest point between 8:30 and 9:00 in the morning, and then they will fall as the day progresses slowly. As a result, optimizing one’s energy levels, level of productivity, and general health may be accomplished by the simple practice of adhering to one’s natural circadian cycle and cortisol levels. Note: cortisol can also increase anxiety, which can explain why you may feel more anxious upon waking.

2. Establish a Set Morning Routine

Find out what gets your day off to a roaring start and make it your priority every morning. For instance, if you like to reflect before starting your day give self guided meditation a try. This is a  surefire method to help relieve tension, quiet a buzzing mind, and delve deeper inside yourself. Meditation can improve overall health and wellbeing. Doing a meaningful activity first thing in the morning will help you get off to a good start and be more proactive throughout the day. Rather than racing through the morning to make up for a lost time, beginning your day with a routine may help reduce stress, improve mental tiredness, and boost productivity. If you have no idea where to start then you may find it helpful to examine others morning routines and see what works for you.

3. Read

Reading books is one of the most effective ways to expand one’s horizons intellectually and creatively. Reading in a state of immersion enhances attention and has a relaxing impact similar to meditation. Moreover, reading before bed might help you sleep better. Books that are not works of fiction, in particular, are a great instrument for expanding one’s horizons, developing new ideas, and looking for inspiration. In addition, they give real-life examples of how to deal with a variety of tough situations and give advice on how to get through them.

4. Go on a Stroll

Step outside for some exercise and taking in some oxygen can lift your spirits immediately, help you think more clearly, and give you a break from working on your computer. It is also a very underappreciated exercise that may make your heart and lungs stronger, lower the risk of cardiovascular disease and stroke, alleviate high blood pressure and high cholesterol levels, soothe joint discomfort, and much more. It is an easy way to enhance your general health that is entertaining and has a minimal effect, to put it another way.

 5. Fuel Your Body with Healthy Food

It is becoming more common practice for medical professionals to suggest plant-based diets to all their patients, not only those suffering from conditions such as high blood pressure, diabetes, and heart disease. If one cannot wholly commit to a vegan or vegetarian diet, even making an effort to consume more plant-based foods whenever it is practical to do so may cause a significant improvement to one’s overall health.

If you make it a point to concentrate on developing wholesome routines that are manageable for you on a day-to-day basis and that you look forward to doing, you will have a better chance of sticking with them over the long run. Creating healthy routines for one’s daily life will require an investment of time, energy, and focus, but this does not indicate that it is impossible to do so.. Instead, steer clear of drastic solutions, focus on developing good habits, and take your time to help guarantee that your health and success will be long-lasting.

This blog was written by writer Sierra Powell

Mental Health Medication And Dangerous Side Effects In The Heatwave by Eleanor

~ Eleanor Segall ~ 8 Comments

(image: Roman Odintsov)

In the words of Motown singers Martha Reeves and the Vandellas,

‘Just like a heatwave
Burning in my heart
Can’t keep from cryin’
It’s tearing me apart’

Temperatures yesterday here in the UK reached 40 degrees celsius, the hottest day here on record ever! Some people love the heat- ‘Oh it reminds me of being on the beach on holiday’, ‘It’s not that hot- just put a cold flannel on your face’ and ‘Why are people moaning, we go abroad to get this weather?’ are things i have heard this week. However, for people like myself who take strong mental health medication, in a country not used to these temperatures, this weather is quite literally no picnic.

Firstly, my parents and sister are redheads with pale skin. I am the same and am not built for the heat or humidity. Then, we can add in the fact that I have bipolar disorder and take daily medication- which if not managed correctly can send my blood and body toxic. This has never happened as I stay indoors, don’t do strenuous exercise and drink constantly (and eat enough) in the heat. Yesterday though was a big risk as it became SO hot.

(image: Karolina Grabowska: Pexels)

The risks of Lithium, a mood stabilising medicine, in the heat are fairly well known. It is a natural salt, dehydrating the body so if you don’t drink enough water or eat enough salt, the level of Lithium in the blood saturates and becomes too high- toxic.

Signs of lithium toxicity include: nausea and vomiting, abdominal pain and diarrhea, confusion, drowsiness, slurred speech, increased thirst and lack of coordination of muscles. Severe toxicity signs are: blurred vision, severe muscle spasms, seizures and coma. It is no joke. So trying to cope with Lithium in 40 degree weather and in most places, lack of air con, meant I was confined to my home as I didn’t want to feel like I was melting or run out of water. Thankfully, I didn’t go toxic!

Additionally, I take the anti psychotic Quetaipine which stops me developing mania and psychosis. This and another such medications can impair the body’s ability to regulate it’s own temperature. I am therefore at risk of developing hyperthermia- excessive body temperature- which can be fatal. (scary right??)

So you can imagine that when I hear we are having a heatwave, I instantly think ‘stay indoors, cool showers, ice lollies, sit by air con unit, drink lots and lots’ . I worry about commuting or travelling in the heat. I still can be out in some heat- but 40 degrees was too much!

Something that has troubled me as i wrote this blog is this. My employers have been amazing and let me work from home yesterday. I am able to hydrate myself and eat and keep myself cool. But for those who are ill and unable to, I imagine many were rushed to A and E with the above symptoms yesterday. As a vulnerable adult, my GP didn’t even call to check on me or highlight the side effects of my meds… I only know all this from Dr Google!

There is still a long way to go with proper care for those of us living with (as termed by my doctor) ‘severe mental illness’ whether we live in remission/recovery or whether we have a support network…..I may be 34, not 94- but I could be at risk and they wouldn’t know.

I hope by writing this blog and highlighting these side effects that more people will be aware of this too- which affects people with bipolar, schizophrenia/ schizoaffective disorder, psychosis, depression and other illnesses where anti psychotic meds are used.

One positive- when the heat broke last night and the summer rain fell as Rob and I watched on our balcony.. it reminded me of being in India during monsoon season and in Ghana having a shower in the rain so I suppose not all bad! I admitted I cheered when I saw the rain.

Lastly, I can’t finish this blog without highlighting we had a family bereavement yesterday- a cousin (but more like an uncle) passed away after illness. I will miss him terribly but learnt so much from him- kindness, humility and faith.

Stay safe in this heat! Do your meds affect you?

Love,

Eleanor

xx