When you think of older people, what comes to mind? Most likely, you think of a frail older man or woman sitting in a rocking chair on the porch with his or her grandchild. This image is often comforting, but it’s not always accurate. As life expectancy increases, so will the number of seniors needing support as they navigate this time in their lives.
Let’s take a look at the five ways you can support mental wellness for the elderly through compassion and care.
Mental Health: Dementia and Depression
Mental health is defined as a state of well-being in which every person realises their unique potential and can cope with the everyday stresses of life. It encompasses our emotions, beliefs, thoughts, and behaviours related to our physical and spiritual health.
Studies have found that over 50 per cent of older adults with dementia experience depression. This figure becomes even more striking when considering that depression rates are higher in women than men. Depression can lead to loneliness and feeling disconnected from society, which might be exacerbated for those who aren’t familiar with mental health issues.
Depression can also lead to poor self-care behaviours like eating poorly or not taking care of personal hygiene because they cannot enjoy their day-to-day activities such as cooking or cleaning. People may find it challenging to socialise during this time because they’re trying so hard not to feel negative emotions like sadness or anger that might come up unexpectedly during a conversation.
It can be worth discussing how they can get support from a care facility such as Oakland Care where they will have round the clock care and support for their mental and physical wellbeing.
5 Ways to Support Mental Health
1. Be a friend
One of the most important things you can do to support mental health in the elderly is being a friend. It’s easy to think of someone who is elderly as being alone, but they don’t want to be. They rely on friends and family members more than ever before. This can help provide them with some comfort and companionship during difficult times.
2. Have compassion for them
It’s good to show seniors compassion when they need it the most. Not only will this improve their mental health, but it will also give you the chance to see a side of your loved one that you might not know about otherwise.
3. Offer loving care
It’s essential for all people in your life, including elderly family members, friends or caregivers, to remember that every person is different and deserves love on their terms. The elderly need specific forms of care and various types of love depending on their circumstances.
4. Send cards or gifts
Gifts sent with care can help people feel less alone and know they have support. Choosing something special to them.
5 Get help
Sometimes, the best thing you can do is to contact a medical professional such as a GP or hospital doctor who can get them the proper care.
Above all, make sure they are well supported and cared for.
This article was written by a freelance writer and contains affiliate links.
What are co occurringmental health disorder and substance abuse?
A co-occurring disorder is when a person is battling some kind of mental health issue alongside substance abuse like drugs and alcohol addiction. Both SUDs and mental health issues share a strong link. In fact, it’s estimated that almost half the individuals suffering from one will develop the other at some time or another.
It’s not uncommon for substance abuse to fuel a co-occurring disorder and vice-versa. The severity of both can also increase over time.
The most common mental health issues to co-occur alongside SUD are –
Anxiety Disorders – Social anxiety and general anxiety share a strong link with marijuana abuse. Almost 19% of people in the US have some kind of anxiety disorder. GAD, social anxiety, and panic disorder can also increase the odds of co-occurring issues.
Personal Disorders – In terms of the general population, around 10-15% suffer from personality disorders. When we talk about those suffering from addiction and substance abuse, the rate is an astounding 35-70%. The commonest personality disorders in those battling SUD are – borderline, avoidant personality, paranoia, and antisocial behavior.
Attention-Deficit/Hyperactivity Disorder – Studies tell us that ADHD comes with an increased risk of developing addiction-related issues during adulthood (mainly 20s and 30s.) There is a positive correlation in symptoms of ADHD like impulsiveness, hyperactivity, and inattention with substance use in adults.
Mood Disorder – Around 30% of people suffering from SUD are likely to suffer from one of the mood disorders such as depression and bipolar.
PTSD – According to a survey, people with Post-traumatic Stress Disorder are 4x more likely to develop substance use disorder than those without.
What Causes Co-occurring and Substance Addiction?
It is estimated that over half the people with one disorder will eventually develop the other during their lifetime. While the exact set of reasons that can fuel these two conditions might be long, researchers have found the 3 most prevalent reasons as to why co-occurring disorders may take place.
Overlapping Risk Factors
Many of the risk factors behind SUD and mental health issues are overlapping. Generally, these include environmental factors like exposure to drugs or alcohol at an early age, early childhood trauma, and genetics. All of these factors can make a person more susceptible to developing mental health issues and requiring addiction treatment for drugs such as Cocaine or others.
Self-Medication
Dealing with a mental illness can be difficult. That’s why many people resort to alcohol and drugs as coping mechanisms. In medical terms, this is called ‘self-medicating’. However, it’s quite misleading as instead of fixing the problems, it only masks them. What’s more, in the long run, it exacerbates the symptoms and worsens the dependency on drugs/alcohol, making it more difficult to detox from alcohol or drugs, often requiring medically supervised detox.
Drug-Induced Brain Changes
Prolonged drug and substance use can change the brains ‘motivation and reward mechanism’. It can give a false sense of wellness causing one to develop a dependence on drugs beyond control. Eventually, it can lead to mental health issues by affecting the brain and neurotransmitters.
Drugs affect the areas of the brain associated with mood, impulse control, anxiety, and schizophrenia.
How to Battle Co-occurring Mental Health and Substance Use
Residential Treatment
Residential rehab programs begin with an initial assessment to draw an individual treatment plan. This is followed by detox and several other therapies. The patient has to stay in a structured and highly supervised facility. Common inpatient treatment duration for drug addiction is 30 days. Residential programs put the entire focus on recovery as daily triggers and challenges are removed that often lead to relapses.
Outpatient Healing Programs
Under this program, a patient receives all the treatments and therapies as in residential rehab. However, they are not required to live in the facility. This is good for young teenagers, parents, and people with mild addiction who cannot sacrifice work commitments.
Detox
This is usually the first step in most addiction treatment programs. Drug detoxification entails medical supervision to get the drugs out of the system. With a clean system, experts can begin further treatment. Generally, therapies and medication cannot begin unless detox is successfully over.
Integrated treatment
Integrated treatment often includes behavioral therapy and counseling as interventions. Rehab centers in Connecticut and other parts of the United States use integrated treatment coupled with medication. Integrated treatment encompasses several therapeutic techniques with proven results in treating substance abuse and mental health issues. Common integrated therapies are –
Cognitive-behavioural therapy aka CBT aims to understand negative behaviours, thinking patterns, and self-talk that might be causing addiction and other disorders. It then works on changing them.
Dialectical behavioural therapy is used for treating borderline personality disorder. It does so by working on negative actions and thoughts like self-harm, suicidal behaviour, and dependence on a substance to cope with daily stressors.
Contingency management is often used in upscale addiction treatment centres. It reinforces positive changes by utilising incentives for patients who can exhibit positive behaviours such as staying sober and meeting therapy guidelines.
Medication Treatment
Psychotherapeutic Medications are often integral to treating SUD and co-occurring disorders and are frequently used during alcohol treatment. The commonly prescribed medications include antipsychotics and antidepressants. The latter is used to mostly manage the uncomfortable withdrawal symptoms. Other than that, medications may also be used to lessen the cravings so that relapses don’t happen.
Buprenorphine, naltrexone, methadone, disulfiram, and acamprosate are the common medications used for treating SUD.
Peer Support Clubs
It’s not uncommon for people with psychiatric issues to become antisocial. The withdrawal from social life exacerbates when you throw drugs and alcohol into the mix. By joining peer support groups/clubs like 12-step, Alcoholics Anonymous, and group counseling – patients can find solace in the presence of other people going through similar battles.
They can draw inspiration from their stories and also learn some tips to maintain sobriety. Support groups are highly effective in fostering a long-term, sustainable drug-free lifestyle.
Education and Counselling for Families
Sometimes a toxic family environment or dysfunctional relationships may unknowingly be fuelling a person’s addiction. Family counselling educates people how to create a healthy living environment for a family member to support long-term recovery.
image: erson-holding-stop-drugs-sign-blog
Holistic Remedies
Medical science is embracing the effectiveness and importance of holistic/alternative treatment when it comes to treating drug addiction. Many rehab centres are now adopting a holistic treatment model. Common holistic therapies are – massage therapy, acupuncture, hypnotherapy, yoga, reiki, meditation, and music therapy.
In Conclusion
Co-occurring disorders may be a harsh reality in many people’s lives. But, know that if you or your loved one is going through this issue, help is always available.
Holly is a freelance writer who loves to help people who are struggling with a drug or alcohol addiction. Holly knows first-hand what it’s like to deal with substance addiction, and has now been sober for 5 years. Holly is a frequent contributor to many addiction-related blogs and organizations such as the Addiction Treatment Division and Inpatient-Rehab.org.
Providing support to anyone with a mental health issue is challenging, to say the least. But when that person is your spouse, the situation is even more complicated. At worst, it’s confusing and overwhelming. At best, you might be walking on eggshells. However, being there for your partner during this difficult time will ultimately bring you closer together.
Here are a few ways to support your spouse so you both can emerge from this stronger than you were before.
1. Help Them Help Themselves
In the United States, nearly half of those with clinical-level mental health issues don’t seek help. Instead, they try to handle their illness on their own or simply give up hope, both of which can quickly send them into a downward spiral.
Therefore, if you notice potential symptoms of a mental illness in your spouse, it’s important to encourage them to seek help. Work together to find a therapist, counsellor or physician (doctor) who can provide medical advice or guidance.
2. Understand the Diagnosis
Once they see a professional and receive a diagnosis, read up on their condition. Maybe you’ve noticed some of the accompanying symptoms but failed to attribute them to their mental illness. Now that you’re more aware, you can stay calm and avoid feeling triggered or attacked when these symptoms show up in everyday life.
On the other hand, if your partner hasn’t visibly shown signs of depression, anxiety or other issues, you might have been unaware of their suffering. Understanding their diagnosis will help you notice symptoms in the future so they don’t have to go it alone any longer.
3. Implement Support Tactics
Now that you know what to look for, you might notice more mental health flare-ups, so what should you do when things start going south? Implement support tactics specific to their condition.
For instance, if your spouse is dealing with depression, you might notice they’ve neglected to wash the dishes or do the laundry. In this situation, consider offering to complete these chores yourself or suggest doing them together.
4. Be a Good Listener
Sometimes, your loved one will want to talk about their experiences or past trauma that may have prompted their mental illness. When they express interest in discussing things, create a safe space for them by being a good listener.
Pay attention to every detail in an effort to better understand their perceptions and beliefs. Let them talk it out without worrying about how to respond. Then, when you do react, try to do so not from a place of judgment, but of empathy and compassion. Validate their feelings to help them accept their emotions and move on.
5. Be Patient
It may be difficult to hear, but certain mental illnesses can ebb and flow for years without reaching a resolution. There’s no magic timeframe for recovery.. Therefore, it’s best to let go of idealised timetables and take things day by day.
This is when love becomes a choice and your commitment to one another carries you through — for better or worse. Instead of running away, resolve to stay steadfast and patient. Instead of holding their illness against them and growing bitter, choose to see it as yet another challenge you can overcome together. No matter how long it takes, you’ll be there to give them support, encouragement and affection.
6. Practice Self Care
If you’ve ever been on an aeroplane, you know the flight attendant recommends putting on your own oxygen mask before helping others. After all, you can’t assist others if you don’t take care of yourself first. The same is true in your marriage — and every other relationship, for that matter. Therefore, it’s incredibly important that you practice self care and take care of your own mental health before trying to help your spouse with their issues.
Take time to be alone each day. Revisit an old hobby or pick up a new one like knitting or journaling. Mind-body exercises and autoregulation techniques can also relieve stress and help you tune into sensations you wouldn’t have otherwise noticed. Engaging in these activities will help you stay healthy and better support your spouse during this difficult time.
7. Keep the Love Alive
Mental health issues and the symptoms that accompany them can become all-consuming. However, it’s important to focus on your relationship apart from this conflict to keep your bond strong and the love alive.
Spend quality time together, go on dates and continue to communicate openly. Do things that bring you both joy and focus on enjoying each other’s company. Doing so will remind you why you fell in love in the first place and give you more reason to fight for your spouse’s mental health and your relationship as a whole.
Communication Is Key
After some time, you and your spouse may begin to resent the patient-caretake dynamic. When these sentiments arise, communication is key. Talking about your feelings will help you understand one another better and may put you on a level playing field again. Once you realise that it’s you two against the world — and not against each other — you can take on mental illness together and emerge on the other side stronger than ever.
This article was written by freelance writer Kara Reynolds, Editor in Chief at Momish.
If you have a loved one struggling with addiction, you know how it can be an arduous task to get them on the right path. It is imperative to try as best as you can to get your loved one or a friend out of the dark path. It takes commitment, endless struggles, and unconditional love to help a loved one out of their drug usage habit. However, it is imperative to know your approach and approach them with care and kindness. Show that you want to help, and don’t be judgmental. Your loved ones could count on your support during this difficult moment. There will always be obstacles that you can overcome together. You can use these few tips to help your loved one recover from addiction.
Expect Challenges
Helping a loved one struggling with addiction can be pretty hard. It can be tough if they are not ready to open up or seek help. Convincing them that they have a problem and should seek help should be a challenge to expect. They may also feel embarrassed discussing their problem and fear negative judgment. Your loved one may lack the will to change or do something about their drug usage. They may also have an underlying issue forcing them to seek salvation in drugs. Your loved one may also have a problem talking to a specialist or a counsellor about their drug problem. Be ready to face such challenges to determine your approach to help the recovering addict to seek help.
Know Your Approach
Your loved one is also human, and drug addiction shouldn’t change your feelings towards them. Please don’t treat them cruelly due to their addiction. It is imperative to note that drug usage is a habit that is an illness, and they need your help. . Approach them with care and keep their best interests at heart. Show them that you’re all about helping them, and drug rehab is not a bad idea for helping them get back on track.
Offer Support and Encouragement
Try and reason with your loved one in a calm and friendly manner. Show that they can count on you and that you care about them. You can only help a recovering addict through immense support and personal intervention. Encourage them to seek help and attend sobriety meetings. Ensure your presence throughout their journey as you handle the setbacks and challenges together, if they would like this.
Don’t give up even when the journey becomes difficult. Stay strong even when your loved one gives you enough reasons to quit or lose hope. Your efforts count in helping them cope with addiction and attempting to pave a successful path to recovery.
Many of you know that I support a charity very close to my heart- Christmas For CAMHS. I volunteered with social media and raising awareness. A few years ago, it got charity status and this is so exciting but it still needs your help and donations, so read on as to why its so important to me and those children in hospital!
In 2004, when I was just 16, i was admitted to an NHS CAMHS (children and adolescent mental health unit) at the Priory Hospital North London for depression and psychosis- part of my bipolar disorder on Christmas Eve. Even though I am Jewish, I remember opening a wrapped present (can’t remember what it was) that the staff had organised for us out of their budget. The other patients also left me notes and cards. But the truth is there was no charity giving us presents and we were away from our families, all very ill- so the staff just did the very best they could under the circumstances.
Then, in 2018, I heard about a charitable enterprise set up by a lovely doctor and trainee child psychiatrist called Ro who wanted to do something about the lack of equality children in mental health units had. She and her volunteers were sending presents to children on CAMHS wards across the UK and asking for donations.
Christmas For CAMHS is a registered charity who provides special Christmas gifts every year for children and young people who are inpatients in child and adolescent mental health (CAMHS) wards across the UK over the Christmas holiday period.
They want to make children and young people who are inpatients over the festive season feel thought-about, special and included – our individual gifts for each young person to keep, as well as gifts for their ward, help us to do this.
They 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, they are only able to provide gifts with your charitable donations.
To find out how you can donate money or gifts please visit their donations page to see the Justgiving page and Amazon gift list.
They say:
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.
Children are admitted to CAMHS units to receive support and treatment for mental health issues, such as psychosis or depression or eating disorders like anorexia. There are no official figures for how many children will spend the festive season in CAMHS units across the UK, though we often give gifts to over 1500 young people. 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. We don’t think this is right.
Every year they talk to every CAMHS unit in the UK to see what gifts their young people would like. Then, with your generous donations, they buy beautiful and thoughtful gifts for young people in almost every unit across the country.
We also include, where possible, some small fidget toys, a gift for the ward like a board game or sports equipment, some activities to do during the festive period and extra gifts for particularly vulnerable young people who are looked after children or who have a refugee background. We also send them an advent calendar full of inspiring quotes and pictures of cute pets. Sometimes we’re able to include a homemade card or two too.
The gifts are assembled at a packing weekend in Bath by our volunteer elves and then whizzed around the country in plenty of time for Christmas! As a charitable organisation, we rely 100% on fundraising and your generous donations. Each penny goes directly to making the magic happen.
(image: Christmas4CAMHS)
So please, support Christmas For CAMHS- if you can donate a gift or money that would be incredible. As a former child patient, the loneliness you feel is unbearable-lets work together to stop the inequality and forgotten children!
When you were a child, your parents always took care of you. But now that you’ve grown up and may have kids of your own, it’s time to take care of them. And when their health starts to deteriorate, and they become too ill for in-home care, the question becomes: how do we find a great assisted living facility?
While the idea of having to send loved ones to an assisted living facility isn’t always a nice one, it’s often the best choice. Not just for their health, but for our own too.
In this article, we’ll walk you through each factor so that finding an assisted living facility feels like less of a daunting task.
The world of assisted living facilities is an industry that has snowballed. It’s now booming, and there are many things to consider before you make your final decision. The first step is understanding the different types of senior homes available.
A Care Home
This type of facility covers the personal and day-to-day care of your loved ones. They’ll handle things like washing, dressing, and taking medications on time. Many of them also provide activities and days out. But the quality and amount of these extras are provided depends on the home.
A Nursing Home
Nursing homes cover all the same things as care home, but it’s provided by qualified nurses. So they’re a great choice if your parents have health conditions that need a little extra attention.
A Care Home With Dementia Care
This type of home is targeted towards elderly loved ones with dementia. It’s designed to make them feel comfortable and to keep them safe.
A Dual-Registered Care Home
This facility accepts residents who have personal and nursing care needs. These homes mean that residents who arrive just needing personal care but eventually need nursing care don’t have to change facilities. Instead, they can stay in comfort in the place that has come to be their home.
Choosing a Care Home
One of the most important factors when looking for a senior living facility is the level of care. If your loved one needs special attention due to dementia or any other physical disability, you should find a facility with specialized services to have their needs met.
There’s plenty to consider when it comes to looking at care homes for your loved ones. Before you get into the nitty-gritty, it’s worth taking the time to make a list of what’s important to you in your chosen assisted living facility. That way, you can quickly sift through the homes on offer. Because there will be plenty to get through.
The Staff
The staff at an assisted living facility goes a long way in determining the quality of life for its residents. They must be attentive, caring, and responsive to the needs of each individual. When you visit your prospective home, it’s essential to ask questions about their staff.
The Food
The food served at a senior home is also vital. If meals are not nutritious or flavourful, it can cause malnutrition, weight loss, and other health issues for seniors. Ask if they provide three meals a day or if that depends on what residents choose to eat. It’s important to note that while dietary restrictions can be accommodated at some homes, you may want to find one with more robust catering options and for diets such as kosher or halal.
The Amenities
Another thing to consider when looking for a care home is what kind of environment and amenities it provides. Does it feel open and welcoming? Is there an opportunity for outdoor activities? Are there pets on-site? How big of a community is there? These questions will help you determine which type of environment would best suit your loved one’s needs.
Amenities on-site provide your parents with something to pass the time, stay engaged, and most of all, feel a strong sense of community.
When our elderly loved ones come to need further care that we can’t provide, it’s a challenging time. And while it’s difficult for us to come to terms with, it is just as difficult for them. For many elderly people entering care homes, it’s a massive change to their daily life. Some may not be aware of what it entails, so informing them if possible is important.
Make sure that they’re a big part of choosing a facility. After all, they’re the ones that will be living there. While some health conditions may hamper their understanding of the situation, it’s essential to keep them as involved as possible. Making a list of what they want and then what they need can be helpful to find the best care home options available.
So while finding a care home can be difficult, it ensures that the quality of your loved one of life remains high. When caring for them becomes too much for you to handle, assisted living facilities are there as a helping hand.
This article was written by a freelance writer and contains affiliate links.
Living with an anxiety disorder can be hard and part of it is insomnia, lack of a good night’s sleep. It can be really debilitating to be up at night, sweating, pumped with adrenaline and feeling awful and then not feel comfortable enough in my bed to drift off to sleep. My anxiety did get worse during the Covid 19 lockdown too due to the uncertainty of the situation and I had been worrying as I had just started a new career, changes can make us more anxious! So that would keep me up at night as well. I found that the more tired I would get, my memory became affected too.
I was so tired and walking around in a bit of a daze, feeling foggy! I needed to rest and recharge. Sleep is so important to all of us, to help us recall memories, refresh and learn new things. Poor quality sleep negatively affects our health and I have learnt how important it is to have back support and neck alignment- to have proper sleep posture and feel well rested.
Then, I found the TEMPUR® Comfort Original pillow (above in my white pillowcase) with memory technology that helped me, amongst other self care, to get a good night sleep. It has special memory foam material by TEMPUR®, who are the original patented memory foam company. The Comfort pillow is a traditionally shaped pillow, with a medium feel and is classic and rectangular shaped. It also has a soft, textured cover! The inside is described as containing thousands of TEMPUR® material micro cushions, to provide plush comfort while maintaining pressure relief.
The memory foam inside was originally developed for NASA astronauts and the pillow (and their mattress material) provides proven pressure relief, to give your body total comfort and support. Incredibly, It also responds to your exact weight, shape and warmth!
(image: Tempur/ Eleanor Segall Mandelstam)
The pillow and mattress reduces tossing and turning and also absorbs motion from your partner ,if you have one, so you don’t disturb each other. It helps you sleep better, longer and deeper- so that you feel rejuvenated and restored!
I began trialling this new pillow and the more I use my Comfort original pillow, the more I really love it and it helps me to drift off more comfortably these days too. Its so soft and I feel less anxious and more cocooned in bed, ready to take on the next day! My neck and back feel supported and my mental health and memory have improved too – sleep is so vital to good health.
I felt that the pillow moulded to my body shape well too. At the end of a working day, I often get stiffness in my back and neck, and this definitely relieved that pressure as I got some shut eye under the duvet. I know that as we now move forward from the Covid lockdown, that I will continue to have less stressed nights and a good nights sleep.
This sponsored post (paid partnership) is in conjunction with TEMPUR® but all thoughts are my own. I received a gifted pillow and trialled it for review.
When the term addiction is mentioned, most people only think of drug addiction. However, there are also behavioural addictions, including; gambling, sex, exercise, eating, and shopping. When people start developing such behaviour, they never know they can be addicted until it gets too late. Once one is addicted to such behaviour or even drugs, coming back from it takes a while. It may even be years for some. Regardless of what you are addicted to, you may need to follow a particular path to ensure that your recovery is successful once you have decided to quit. Below are some tips that can help you in fighting any addiction.
Find the Right Support System
Addiction recovery is never an easy journey. You may, therefore, require all the help you can get. You can try contacting your family and friends and explain to them your situation. Ensure that those you reach out to for help will never judge you when you relapse. Instead, they will help you get on the recovery path once more.
Change Your Past Friends
When you were mid addiction, you may have found a clique of people who enjoyed the same activity, whether drugs, shopping, or gambling. It is vital to inform them of your new venture. If possible, you may need to stop associating with such people for a while, as they may be the source of your trigger.
Cut Off What Supports the Addiction
When you are a gambler, shopping, or drug addict, one thing that supports your lifestyle is money. You may need to ensure that you cannot have access to such finances. Therefore, you can talk to your bank or even spouse to ensure that the only money you can have access to is those you need for your bills. Having no cash to support your lifestyle may be a significant step towards recovery, but speak to a trained mental health professional about this too.
Join a Self-Help Group
If you are struggling with addiction such as gambling, drugs or sex, you may want to join self help groups. Self-help groups are composed of people who are going through the same journey as you. As such, they understand what you are facing and are there to support you on your road to recovery.
Avoid Triggers
There are those things that may constantly remind you of your addiction. For instance, when trying to recover from sex addiction, it would be wise to get rid of anything triggering. You may also need to avoid hanging out in drug-related areas when you are trying to quit drugs.
Having an addiction is a tricky thing. Luckily, there are people like Awakenings Health and Wellness Centre out there to help you out on your journey. When recovering and having a hard time with your addiction, you may need to check on the above tips to help you stay on course.
As a new year approaches, many of us will attempt to reflect on the past and plan for the future. However, if the past two years have taught us anything, it’s that all the planning in the world can’t always stand up to what gets thrown our way.
That’s why setting broad intentions — rather than specific goals, which can make us feel trapped — at the start of the year (or indeed any time of year!) can be so useful: these intentions make us more resilient to life’s unpredictable hurdles, helping us stay focused on the present.
If this is a new way of thinking, don’t worry; you don’t have to go it alone! Whether it’s talking to friends or listening to audiobooks and podcasts, there are plenty of places to seek out intention-based inspiration. In this post, you’ll find five self-help books to help you set your intentions as we transition into 2022.
(image: Artem Podrez at Pexels)
1. No Such Thing as Normal by Bryony Gordon
If you’re tired of the overly commercialized “wellness” and “self-care” industries, No Such Thing as Normal will feel like a breath of fresh air. Bryony Gordon, founder of Mental Health Mates, offers practical advice on subjects ranging from daily anxiety to therapy and boundary-setting, with the aim of reassuring readers that they’re not so alone in their mental health struggles. If one of your intentions for the new year is to take charge of your mental health, Gordon’s book will give you a solid foundation upon which to build your confidence and feel more empowered.
2. Sensitive is the New Strong: The Power of Empaths in an Increasingly Harsh World by Anita Moorjani
Empaths experience overwhelming feelings that come with strongly sensing, and sometimes even absorbing, other people’s emotions. But in Sensitive is the New Strong, inspirational author Anita Moorjani argues that empathy can be harnessed as a powerful tool to help build stronger connections and live as your most authentic self. She includes personal anecdotes, meditation guidance, and self-care mantras to create an inspiring handbook for anyone looking to embrace their sensitivity and express their emotions more freely. Dive into this book to tap into your inner empath in 2022!
3. The Lightmaker’s Manifesto: How to Work for Change without Losing Your Joy by Karen Walrond
Praised by Brené Brown for breaking activism down into small and intentional steps, The Lightmaker’s Manifesto is a hands-on guide for anyone who wants to enact meaningful change in the world. And who better to trust for advice than leadership coach, lawyer, and activist Karen Walrond? In this book, she lists practical journaling and mindfulness exercises that you can implement into your everyday life, plus advice from fellow activists and thought leaders to help you become a true “lightmaker”. The result will inspire you to find causes close to your heart and lead a life of not just integrity and advocacy, but genuine joy.
4. Stretch: Unlock the Power of Less and Achieve More Than You Ever Imagined by Scott Sonenshein
It’s also common to set professional goals in the new year — perhaps you’re gunning for a promotion, or maybe you want to get started on an ambitious new project. Whatever the aim, it’s important to have the right attitude to achieve it. In his groundbreaking self-help book Stretch, Scott Sonenshein debunks common myths around how to succeed in business and life. He explains that instead of striving for more and more assets, we should appreciate and stretch the resources we already have. If one of your intentions is to shift towards more of a growth mindset, then this is the book for you.
5. Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski
Ready to put an end to constant cycles of stress and burnout in 2022? Sisters Emily and Amelia Nagoski have co-written Burnout to address the particularly severe ways that burnout affects women. The book covers scientific causes of stress, as well as holistic approaches and lifestyle changes to combat its effect on our everyday lives. Entering the new year with this wealth of knowledge will help you minimize the burden of societal expectations and leave you feeling empowered to tackle whatever the world throws your way — especially as a woman, but honestly as anyone determined to avoid future burnout.
Reading self-help books is, of course, only the beginning. But hopefully these books have given you a good starting point to go into the new year with strong, meaningful intentions! Good luck.
Anxiety is hard to manage. When you have children, your stress levels can skyrocket. You have to get it under control to stay sane.
Fortunately, you have plenty of holistic methods that help — often as much as medication or therapy. Here are eight ways I deal with anxiety as a mom. I hope these tips help you, too.
1. I Maintain a Healthy Social Circle
Loneliness can kill. A national cross-sectional survey found an association between patients who reported feeling isolated and increased mortality from all causes.
I don’t know what I would do without my other mom friends. While it’s challenging for us to all coordinate our schedules to meet up as a group, I make a point to get together at least once a week with someone outside of my family for tea or a nice partner workout. It helps us both feel more connected and lets us shuffle off our mortal mom-coats for a minute and celebrate ourselves, not our roles in life.
2. I Practice Breath Control
Regulating your breath (like in childbirth) can help calm physiological processes.
Focusing on your inhalations and exhalations alone helps you slow down your pace of breathing. Techniques such as 2-to-1 breathing, where you exhale for twice as long as you inhale, can further help to relax you. Navy SEALS use a method where they inhale for four, pause for as many beats, then exhale for the same count to calm their panic in crises.
3. I Choose My Mental Battles Carefully
As a mom, you see danger everywhere. I used to drive myself mad every time my kids strayed from my sight, but I learned to pick my mental battles more carefully as they got older.
For example, I could lie awake tossing and turning all night, wondering if the parents at my child’s sleepover drink or take drugs in front of the kids. Conversely, I could simply meet with them before the big night and assuage my fears.
4. I Check-in With My Body
You know that you get irritable when you have a cold. However, minor aches and pains can sometimes leave you snapping at loved ones without realising the underlying cause. My back might groan after a day at my desk, but taking it out on my family only creates more problems.
Therefore, I’ve learned to check in with my body regularly. I made mindful body scans a part of my routine meditation practice. These days, I do them anytime and anywhere, taking a few moments to breathe into tight areas and ease mild pain.
5. I Move When I Don’t Feel Like It
Who hasn’t had those days where going to the gym seems like a chore? Yet, I’ve also discovered that pushing through often makes me feel better than remaining stationary. I trick myself into moving even when I don’t feel like it.
How? I tell myself that I will work out for only five minutes. I give myself full permission to stop if I still feel lousy and sluggish after that time. However, I usually find the energy to keep going once my blood starts flowing.
6. I Eat Healthfully — Most of the Time
I used to go to diet extremes. Sometimes, I’d throw caution to the wind, declaring, “life’s short. Eat a donut.” Other times, I’d go on strict diets, eschewing everything that didn’t fit the meal plan until I went slightly crazy and binged.
Now, I practice the 80/20 rule when it comes to eating. I eat foods that fall into my approved “healthy” categories 80% of the time. For the remaining 20%, I indulge in whatever I like.
7. I Stay Away From Alcohol
A funny thing happened to me during pregnancy. Despite the increased pressure with a new life on the way, I felt less anxious. It didn’t take more than one or two postpartum cocktails to discern the reason.
Alcohol messes with all kinds of neurotransmitters. While it initially decreases feelings of tension, it comes roaring back with a vengeance when you sober up and your brain tries to return to homeostasis. You could find yourself feeling even more tense and irritable — and craving another drink to take the edge off.
For me, it’s simply easier to pass on the anxious feelings altogether. I found healthier ways to relax.
8. I Meditate
Although it may look like I’m doing nothing, my meditation time is the most critical part of my day. Without it, I wouldn’t function nearly as well in daily life.
You don’t need anything except three to five minutes of quiet time each day to start. If you sit silently in mindfulness, you’ll amaze yourself with how long even that short span seems the first few times. If you struggle, guided meditations can help you find zen, and they’re available free on YouTube.
Moms, How Do You Deal With Anxiety as a Parent?
The eight tips above help me deal with anxiety as a mom. I hope that this advice will likewise help you decrease your stress levels.
This article was written by Kara Reynolds, editor of Momish
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