Tag: Mental Health

What you need to know about Post Partum Depression (PPD) by Kara Reynolds

~ Eleanor Segall ~ 1 Comment
(image: Lisa at Pexels)

Postpartum depression (PPD) is a severe medical condition that many mothers experience. It’s a condition that occurs to a mother after she gives birth to a newborn. You might be feeling hopeless as you try to be a mother — maybe your birthing process didn’t go as planned, or perhaps you’re having trouble breastfeeding. 

The symptoms of PPD can last a long time. They’re severe as well, and if left untreated, you could develop something more serious that may pose a danger to you or your child. It’s essential to learn about postpartum depression to know if this is happening to you or even your loved one. 

Know that if you have PPD, it is not your fault. It’s a medical condition that requires treatment if you want to get better. Here’s what you need to know about PPD so you can keep yourself, your loved one and the baby healthy and safe. 

Defining Postpartum Depression

Postpartum depression is a medical condition associated with extreme feelings of worry, sadness, tiredness and hopelessness that women experience after giving birth. These feelings can last a long time, making it hard for new moms to take care of themselves and the baby. 

This condition can occur any time after childbirth. Even though it usually starts within a few weeks after having a baby, it can begin later, too, even up to a year after birth. It often doesn’t go away on its own and needs professional treatment to get better. 

Although it is common for people to feel sad or empty, it’s not common for it to last as long as it does with PPD. It’s also not an expected part of becoming a mother. PPD affects your behaviour and physical health and gets in the way of day-to-day life.

It’s Not the Same as Baby Blues

More women experience baby blues after childbirth, but this is not the same as postpartum depression. Baby blues have similar symptoms of PPD, but those feelings don’t last nearly as long and usually go away naturally after a few days or a week. PPD symptoms last much longer and the emotions are more intense.

Baby blues are more like mood swings. New mothers have to grapple with being a mum for the first time and everything that goes with it. Of course, they’re going to feel anxious, stressed and upset at times. The sudden hormonal changes can do a lot to a woman’s mind and body, but the hormones eventually level out and women can handle the feelings independently. 

It’s Fairly Common

You are not alone if you suffer from postpartum depression. In fact, about one in eight women will experience PPD in their lifetime. Postpartum depression estimates can vary by state, age and race, and can be as high as one in five women in some parts of the world. 

Additionally, PPD is often higher for first-time mothers. However, it can happen to mothers who have had many kids, and it can reoccur in each pregnancy. Rates may be even higher than estimates because not all women will report or seek help if they think they have postpartum depression. PPD is more common in women who have had a history of depression, too.

It Can Affect Your Child

Postpartum depression can make it more difficult for you to care for yourself and also your baby. If your PPD goes on without treatment: 

  • You might end up skipping your postpartum checkups for you and your baby, which can lead to other health and developmental problems.
  • It may be more challenging to bond with your child, which can affect breastfeeding.
  • Your newborn may not get the medical attention they need.

Getting the proper treatment and recognising that you or a loved one may be suffering from PPD can better the chances of the new baby thriving. 

It Comes with Many Signs and Symptoms

Mothers will often feel overwhelmed when they bring their new babies home. There are regular hormonal changes that occur, and being a mother poses a new lifestyle all in itself. However, there are signs and symptoms that may be leading to PPD. If these occur for more than two weeks, then you need to seek medical attention: 

  • Feeling hopeless, sad and overwhelmed
  • Crying more than normal
  • Having thoughts of harming yourself or your baby
  • Feeling like a bad mother or worthless
  • Changing sleep patterns
  • Withdrawing from friends, family and life in general
  • Not having any interest in your newborn
  • Eating too little or too much
  • Having physical pains, like headaches and stomach aches, that won’t go away

New mothers or even mums who have had other children may feel ashamed or embarrassed if they feel depressed (although its OK to feel this way) and may not seek the help they need. You don’t have to suffer, though — reach out to a doctor if you or someone you know experiences these symptoms.

It Can Be Prevented

While PPD is treatable, it can also be somewhat prevented. If you have had depression in the past, you can get counselling before giving birth to discuss your feelings about having a child. 

Two kinds of counselling can work best to prevent PPD for women at an increased risk. The first is cognitive-behavioural therapy, which helps you manage negative thoughts by changing your thoughts and actions. The second is interpersonal therapy, which helps you identify and deal with problems in your life. 

It’s Treatable

There is hope for those who have PPD. The earlier you seek medical help, though, the better off you and your baby will be. Common types of treatment for postpartum depression include therapy, medicines prescribed by your doctor and, in severe cases, electroconvulsive therapy. 

At home, you should rest as much as possible. Additionally, talk to your partner, join a support group and make time to visit with other people.

Take It One Day at a Time

With time and support, you can make it through this season of Post partum depression. You are not alone.

This article was written by writer Kara Reynolds, editor in chief at Momish.

Moving House? 5 tips to deal with Moving Stress and Depression.

~ Eleanor Segall ~ 1 Comment
(image: pexels)

Moving to a new place can be exciting, particularly when the reasons behind your move are positive – a better job, for example, a bigger, more spacious pad, moving in with your partner, and so on.

However, after you’re done with the hard work – house hunting, packing, scheduling a good intestate or local moving company etc. – the initial excitement can slowly dissipate, leaving you with all sorts of mixed feelings.

During the packing or cleanup process, renting a dumpster can be a practical way to handle unwanted items or debris – if you need help with this, you can easily rent a dumpster in your area for a stress-free solution.

Exhaustion and uncertainty are common ones that most people deal with, but others also find themselves battling fear and anxiety or worse still, stress and depression. In fact, post-move depression is real and there’s even a name for it: relocation depression.

It’s something you’ve probably experienced before but felt hesitant to discuss with anyone as you were not sure how they would interpret it or perceive you.

However, it’s important to highlight the fact that it is absolutely okay to have relocation depression. People are wired differently. While there are those who are quick to adapt to their new environment after moving, there are also those who find the changes a bit too much and might need some time to settle in.

Which is okay. The associated changes that a house move brings and all the emotional upheaval associated with it can make it hard to readjust to your new enclave, especially if we’re talking an interstate move.

Moving is one of life’s major transitions and there’s a reason many people consider it one of the most stressful events. Keeping that in mind alone should provide a good foundation to start working on moving-related stress and depression you may suffer post-move.

That aside, we also thought we would share some tips that can help you deal with relocation syndrome should you find it rearing its ugly head after moving.

Here then, are 5 tips that can help you emerge from it feeling better.

Establish a support system

Isolation can amplify depression, relocation or otherwise. Establishing a support system in a new place is not easy, especially if you have no friends or family members nearby. But that doesn’t mean there are no alternatives.

Keeping in touch with friends and family back “home” is one way to help with the adjustment. So is joining some local support groups or seeking professional help.

Having just a single person to help you cope with this challenging transition can make a world of difference.

Get outside of your house and explore

Going outside and interacting with the world may feel like the last thing you want to do when dealing with depression. You may feel inclined to lock yourself inside and battle the demons alone.

Thing is, though, getting outside and exploring your new town or city can surprisingly feel revitalizing.

That’s not to mean you need to head out the day following your move. Feel free to get in touch with your feelings first but avoid getting cooped up too much.

Cozy up your home

This might sound like a contradiction of our previous tip, but that point we just alluded to about taking some time for yourself at home first before exploring the new surrounds might be a good idea. After all, the unpacking will still be waiting for you to deal with.

Spend some time settling in and making your new home a comfortable space. This will be your retreat from all the chaos of the outside world and inside your head. You need it to feel homely and welcoming.


If you can manage it. Before moving day do a cleanup of your new place as cleaner environments can have a positive effect on your mood. Open the windows for ventilation and put down some familiar scents to help you feel more at home. 
 
Some cleaning professionals offer pre-move services which can ease the burden of tasks if there is deep cleaning to do. Similarly, a gardener or Gutter Cleaning Staten Island professional can deep clean the garden and house exterior. Often the less you have to do personally, the less stress can accumulate.

Start a new hobby (or two)

The idea of picking up a hobby is not to escape from the real feelings you’re battling with inside. By all means, feel free to embrace what you’re feeling, however unpalatable it may feel like.

However, engaging in a new (or old) hobby can give you a jolt of excitement that you so badly need during this time.

Some good ideas include joining the gym within a week or two of relocating or better yet, taking up running if it’s something you’ve never done before.

Other ideas include visiting art and cultural centers in town, going to the library, exploring cafés, restaurants, and museums, or joining some local clubs – chess, reading, bible study etc.

Meet some new people

Socializing might not come naturally to some of us, but humans are inherently social creatures and even the most introverted of us crave some interaction every now and then.

You don’t have to go out with the sole mission of making friends: the activities we just mentioned in the previous point can all be opportunities to meet new people and hopefully strike up new relationships.

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Take Care of Yourself with these Tips to help Mental Health.

~ Eleanor Segall ~ 1 Comment

Self-care is a term thrown around these days and it’s one that you really have to pay attention to! If you’re going through a tough time or even if you’re not you need to learn how to look after yourself properly. It should never be understated that your self-care has to be a priority for you. 

It can help to know that there are things that you can do to feel far less overwhelmed than you do right now. Taking care of yourself – whether through exercise or through other methods – is vital to your continued health. Being careful about your self-care choices is important, too, as the effect of diet on mental health can be bad for some people. Working out what works for you will take some time, but it will be worth it! With that in mind, here are some ways that you can take care of yourself and ensure that you feel good for a change!

Image Source: Pexels

  1. Treat yourself well. You don’t want to be someone who has nothing to look forward to, so make sure that you are doing something for yourself every single day. Even if it’s something as simple as a face mask while you brush your hair in the morning, make sure that you are doing it so that you can say that you looked after yourself today.
  2. Move your body. Put your headphones on and have a dance party in the house by yourself if you don’t want to get out and run. Consider how much you can feel good just by simply moving your body more than usual. You’ll release a lot of endorphins when you do things this way, and exercise will make you feel good!
  3. Choose to indulge in your passions. Are you excited about painting or do you like to make new clothes? Whatever it is, make time for it! You should give yourself at least 30 minutes every day to do something that you love and you can feel more fulfilled.
  4. Build on your strengths if you’re feeling low. You need to figure out what you are good at and then build on those to feel better about yourself. You could be going through a particularly tough time and you should ask a family member or a friend to help you to figure out what you’re the best at. That way, you can ensure that you have more self knowledge.
  5. Practice being mindful. Whatever it is you need to do to remind yourself of who you are, do it. Practice being in the moment and eat, walk and spend time with others while being mindful. Colouring books are a great way to do that, as they can reduce your stress levels and make you feel focused and resilient. You can meditate, use the Calm app and even just chill out in nature. Take your time here, because you won’t regret the time spent looking after you. It’s all you need to refresh your soul.

This article was written by a freelance writer

Why Privacy is Critical for our Mental Health.

~ Eleanor Segall ~ Leave a comment
(image: Unsplash)

Humans don’t always want to let the world in to every aspect of their lives. Instead, they want to keep some things to themselves. They want a small corner of their lives that is their own – and only theirs. 

Unfortunately, modern society works against our desire for privacy. Despite all the data protection laws out there, it’s almost impossible to prevent yourself from being watched and recorded, especially if you live in a large city. Plus, you continually have to hand over information about yourself to various authorities to help them. 

Our society can create a new set of mental health issues for the modern world due to mass surveillance or exposure on social media. Mass surveillance is putting people’s lives on display, both in the physical and digital world.. But what can we realistically do about it?

Here are some ideas. 

Find Out Who Is Allowed To View Your Personal Information

Some institutions and organizations have the legal right to know your personal information. However, many companies and private businesses do not. For instance, you don’t have to hand over all your personal information and details to Facebook or other social media sites. Learning who has a right to your information and who doesn’t is a great way to reduce surveillance and increase your feelings of privacy, if you require it.

Take Mail Online

You don’t have to hand out your real address to marketers. Instead, you can provide them with a separate virtual address and then view your mail using a web virtual PO box. This way, you can stop companies knowing precisely where you live and continually sending you information on the post. 

Limit Or Eliminate Social Media Usage

Social media collects more data about you than anything else. It’s a good idea, therefore, to limit your usage of these platforms, if lack of privacy is a worry for you.

Review Your Privacy Settings

In many countries, data privacy laws mean that software companies must provide you with privacy options that work. Learn where you can locate these settings and then change them so that you can’t be tracked.

Make Friends Outside Of Social Media

Twenty years ago, virtually nobody was on social media. Everyone made friends outside of networking platforms. But these days, it can feel hard to do this. Making friends outside of social media, however, is great for both privacy and improving your mental health. You meet people in real life and get a realistic impression about what their lives are like. You’re also communicating in person which is fundamentally different from doing it online where you have less context. 

Being tracked by apps or society all the time can cause feelings of anxiety. . Fortunately, you can take some steps to limit your exposure and keep your life private if you wish. If you’re struggling to cope, find a health provider that can assist you and protect your privacy at the same time. 

There are ways to help your anxiety and learn to cope better with the modern world. Therapy can help a lot, so reach out for help from your GP or psychiatrist.

Why we must prioritise Mental Health on the World Stage- Simone Biles, Naomi Osaka and reactions. By Eleanor

~ Eleanor Segall ~ 4 Comments

Yesterday, I woke up to hear that the Olympic gold medal winning athlete Simone Biles – the most decorated and greatest gymnast of all time, pulled out of the Tokyo olympics, citing mental health reasons. Instantly, she was criticised by people for not being a team player, for going to the Olympics in the first place, for daring to reveal that she is human and she struggled.

Gymnastics can be a dangerous sport if you are not in the right mindset and after not feeling her best, Biles withdrew from the competition. She still stood in the glare of the world media to support her team though!

We live in a toxic society that still doesn’t understand the mind- or anything they cannot see. Whether like Naomi Osaka, who withdrew from Wimbledon, its stress, anxiety, depression or burn out/exhaustion, the reasons are valid. Just like sportspeople pull out for physical injuries, mental injuries are just as justifiable and important. The brain is an organ and it can break too.

If we look at Simone Biles and her background, which I didn’t know until looking into it, she was sexually abused by her gymnastics coach as a child. She also comes from a difficult upbringing. She will therefore be carrying trauma in her life which could get triggered by the pressures that come with the Olympics and being the most visible and famous gymnast in USA history. She is only 24.

There is a certain columnist/journalist in the UK who writes and attacks women in the public eye with mental health issues constantly. it doesn’t matter if they could be depressed, anxious, burnt out or suicidal. It doesn’t matter if they have disclosed they have been suicidal in one case. He is paid to pull these women to pieces in public and accuses anyone not agreeing or being ‘woke’ or a snowflake’.

This infuriates me that someone with so much media influence spends their time attacking people who are vulnerable and who should have support.

I hope that in the not too distant future we won’t have to have these discussions about mental resilience, about how people are quitting on their team for being unwell, about how its an ‘excuse’. This is usually said by people that have no understanding of mental health issues and who do not understand the pressures of performing in public and being successful at that level.

With Naomi Osaka, she was fined for not attending a press conference and breaching her contract. If that isn’t discrimination, I don’t know what is.

This has to change. its 2021, not 1821!

I was heartened to see so much support for these women on social media and so I hope it is a small minority of views. But sport, a typically macho arena, needs to wake up, needs to support people and stop treating athletes in this way. This also echoes the workplace in general.

Solidarity with Simone, Naomi, Meghan and anyone else struggling. They are inspirations to people around the world with mental illness and together they will make a change.

Is Stress Affecting your Skin? Heres how to tell.

~ Eleanor Segall ~ Leave a comment
(image: Pexels)

Is high stress causing skin conditions like acne, skin rashes, psoriasis, and eczema to occur? Here’s how to tell! 

If you’ve been experiencing high stress lately and have started to notice a change in your skin’s health, this is no coincidence. Aside from weakening your immune system and causing issues such as hair loss to occur, stress can also affect the state of your skin.  

Everything from dry skin, to acne, skin rashes, and other conditions like eczema and psoriasis can all be rooted back to stress. And unfortunately, dealing with these skin issues can also increase stress levels, which can ultimately perpetuate the  cycle. That’s why it’s critical to understand the relationship between stress and skin, as well as the different coping mechanisms and treatment available.  

To learn more about the stress-skin connection, and how stress hormones may be affecting your complexion, read on! 

Understanding the Relationship Between Stress & Skin 

There are two dominant stressors that influence your skin health. The first is environmental stress. Unlike other organs in your body, your skin is constantly exposed to the outside world, making it more susceptible to environmental stressors such as temperature, humidity, and ultraviolet light. These factors can trigger your skin to produce stress hormones like cortisol, which inevitably, sends signals back to your brain. These signals contribute to the other main stressor that influences your skin: psychological stress. 

Psychological stress disrupts the top layer of your skin—also known as the epidermal barrier—that acts to retain moisture and protect you from harmful microbes. A healthy epidermal barrier is vital for maintaining a clean, clear complexion as it helps to repair and shield the skin. So, when disrupted, your skin becomes more sensitive and reactive, causing irritation as well as the exacerbation of certain skin conditions to occur. 

As your epidermal barrier continues to be affected by psychological stress, it can become increasingly challenging for these skin issues to heal properly, especially if left entirely untreated. In the next section, we’ll take a closer look at different skin conditions and concerns that may develop from chronic stress, and what you can do to manage them. 

How Exactly Can Stress Affect Your Skin? 

Think stress is the explanation behind the changes in your skin? Below are a few common conditions to lookout for and available treatment options to consider. 

Atopic Dermatitis AKA Acne 

If you feel stressed on a regular basis, don’t be surprised if zits and pimples start to appear. The effects of stress tend to lead to acne because cortisol—the “stress” hormone—encourages your sebaceous glands to speed up. Your sebaceous glands control the oil production in your skin, so when provoked, they naturally cause your complexion to appear oilier. In turn, this can cause your pores to clog and consequently, lead to acne. 

Dealing with acne caused by stress is hard enough to begin with, but it’s especially difficult for people who naturally have acne-prone or oily skin. If you resonate with one of these skin types and are currently struggling with stress acne on top of your usual breakouts, it may be a good idea to invest in a prescription product to adequately treat your concerns. Using a tretinoin prescription to fight blemishes, for example, can make it easier to get rid of acne and acne scarring in real-time, and prevent further development from occurring.  

Skin Rashes 

Skin rashes like psoriasis, rosacea, and eczema are all tell-tale symptoms of high stress. The conditions will generally develop on account of a weakened immune system— another stress response your body has when dealing with high anxiety. When your immune system is weakened, it’ll likely lead to dysbiosis—an imbalance of bacteria in both your gut and skin health—to occur. If the imbalance appears on your skin, it’ll likely manifest itself with redness or rashes. 

Pre-existing conditions are normally characterized by itchy, dry skin, but when dealing with high stress levels, these issues become all the more aggravated.  

Fortunately, managing these inflammatory conditions can include using a basic anti-itch topical ointment that is readily available at your local drugstore. However, these aren’t effective in strengthening your immune system. Arguably the best way to promote overall immunity is to stick with a varied, well-balanced diet. 

Fine Lines & Wrinkles 

The natural aging process speeds up when you experience high stress, as it can cause changes to the proteins in your skin and fluctuate anti-aging hormones like DHEA (dehydroepiandrosterone). These factors can ultimately lead to a reduction of brightness and elasticity in your skin and accelerate the aging process. As a result, the formation of fine lines and wrinkles may occur. 

Environmental stressors like ultraviolet light and radiation can largely contribute to an acceleration of the aging process. For this reason, it’s critical to make sure you’re protecting your skin at all costs, regardless of if you are indoors or outdoors.  

Be sure to apply sunscreen everyday as the last step of your morning routine. This will help mitigate environmental stress that comes from excessive sun exposure and keep your skin looking youthful and radiant all year round. 

This article was written by a freelance writer.

How to Prevent & Ease Effects of Stress 

Skin care can only get you so far when it comes to managing your stress. While washing your face regularly and incorporating treatment products in your daily regime may be practical in treating the skin issues mentioned above, they’re not beneficial in alleviating chronic stress as a whole. There are various ways to reduce high stress and anxiety, so try to explore the different options out there. Here are a few options to get you started: 

  • Schedule Time for Mindfulness: Give yourself a chance every day to relax with a stress-free mindfulness practice. Whether it be reading, writing, meditating, or stretching, remember to block off some time for yourself every day, even if only for 15 minutes. 
  • Stay Active: Exercise and physical activity offer numerous health benefits, and one of them is lowering levels of stress hormones. Take advantage of this benefit by staying active throughout the week! From personal training to outdoor activities like hiking and biking, there are plenty of ways to get your heart rate up! 
  • Talk to Someone: Managing high stress and/or poor mental health is not something you should burden yourself with. If you’re having trouble navigating your stress-free journey alone, don’t hesitate to talk to someone about how you’re feeling. A simple conversation with a friend or family member can be more therapeutic than you know, but if they’re support isn’t enough, don’t be afraid to seek professional guidance from a mental health counselor. 

The Benefits of a Sober Living Home- Recovery from Alcohol or Substance Abuse.

~ Eleanor Segall ~ Leave a comment
(image: Unsplash)

The journey to recovery from alcohol or substance abuse is a long one and is never a straight line. While rehab and detox are the essential first step in sobriety, they’re just the beginning of the journey that can last for a very long time. Going straight back to your previous life and surroundings can be triggering and jeopardise your progress, leading to relapse. 

This is where a sober living home can be the perfect next step on your journey to recovery. These are interim, transitional steps that give you independence based on structure and support. They are designed to help you rebuild your life skills and relationships away from the temptations of drugs and alcohol. 

  1. Additional Time To Recover

The more time and energy you can devote to your recovery, the more successful you will be in maintaining it for the long term. In a sober living home, you will be in an environment where there are no drugs or alcohol to tempt you and find a support network of staff and other residents with which to share the experience. Giving yourself this additional time to recover could be the difference between success and failure.

  1. 24/7 Support

Most sober homes, including Bridgeway Sober Living, have specialist managers on-site 24/7 to give your support and encouragement during your recovery. They are there to help with issues such as feeling depressed right the way through to helping you find a job. 

A lot of the support staff in the sober living home have personal experience with addiction either through their own experience or that of a friend or loved one. 

  1. Meaningful Relationships

A sober living home can let your form bonds with others that aren’t rooted in alcohol. You’ll have lots of things in common and a shared sense of purpose. Your road to recovery will be anything but lonely. 

  1. Rebuilding Life & Social Skills

The basics of everyday life can be difficult for someone in the grip of addiction. Even dressing, washing, and taking out the trash can be beyond some people. Sober living homes allow you to put a structure back into your everyday life that can rebuild your life skills. You’ll relearn how to look after yourself and your surroundings. 

  1. Regain Your Independence

In rehab, your movements and activity are controlled tightly until you’re discharged. Often, going straight back to your former life can be overwhelming. Sober living homes give you the opportunity to start claiming your independence back gradually. You’ll be expected to go out and find your own job, attend social gatherings and look after yourself, all within the safe space of the sober living home. 

Final thoughts

Sober living homes are becoming a viable choice for many recovering addicts. You can find them in all major cities and highly populated areas. They are very well designed, as far away from the stereotype as you could imagine. As part of a successful recovery, they can be the transitional step you need to complete your recovery. 

This post was written by a freelance writer.

What are the Benefits of Personal Training for your Mental Health? by Life Force Fitness

~ Eleanor Segall ~ 14 Comments
(image: Unsplash)

Exercise, including personal training, helps to keep your body healthy and strong. However, did you know that physical activity can also improve your mental health?  

Due to the current Covid-19 pandemic, mental health has become an increasingly popular topic of conversation, especially as people have been stuck at home trying to get through the seemingly interminable lockdowns.

So, what are the mental health benefits of exercising?

  1. You feel a sense of achievement

Exercising on a regular basis can provide you with a sense of pride and satisfaction. Nevertheless, personal training requires:

  • Hard work
  • Determination
  • Perseverance

If you possess these qualities, you will not give up easily and this will enable you to significantly improve your mental wellbeing. 

  1. It can keep you calm

If you have a stressful job or challenging lifestyle, exercising is an excellent way of releasing a lot of the tension. Unfortunately, gyms can be overcrowded and this may even add to your stress. Private studios may be a better option as they only allow a few people in at a time and you will also have the benefit of a personal trainer supporting you. Even if the exercises are intense, the quiet and spacious room will keep you calm and focused.  

  1. A healthy alternative to anxiety and depression

Exercise, especially if performed regularly, can prove effective in helping you fight off anxiety and depression. Indeed, physical activity can work as a standalone treatment or in combination with medication and therapy.   

The fantastic thing about exercise is that there are few if any side effects. In addition, compared with taking antidepressants or undergoing psychotherapy, you will not experience any form of stigma.

If you are having some issues with anxiety, exercising regularly can help reduce your tension. One of the main advantages of exercise as a form of treatment for anxiety and depression is that it incurs very few costs. Despite this, it can significantly improve your mental health.   

  1. It can halt or at least delay the onset of cognitive decline

Modern healthcare strategies have increased people’s life expectancy here in the UK. However, there has also been an increase in the number of cases of dementia and cognitive decline. Fortunately, physical activity can help protect you from this type of disease, or at least delay any further decline. Also, a regular workout can reduce your chances of suffering from depression by around 20–30%.          

  1. It will increase your mental resilience  

Personal trainers have pointed out that many people tend to quit exercising after their first few days due to a lack of willpower. However, if you give up too easily and don’t stick to the programme, you may develop low self-esteem and depression. If you book sessions with a well-respected personal trainer, they will help you push on so that you go beyond your comfort zone. Indeed, as you get used to the routine, your mental fortitude will also be strengthened.     

  1. Regain your mojo 

Your mojo is a quality that will attract people to you, make you successful and give you lots of energy. When people say they have lost their mojo, it means they have lost their enthusiasm and zest for life. Fortunately, a suitably designed training programme can help you regain your mojo.  

Personal training supports self-improvement

In general, people like to see if they can improve themselves. Personal training can certainly help in this regard, especially when it comes to self-confidence. When you complete an assigned exercise routine, it gives you the confidence to extend yourself even when confronted by a difficult challenge.    

How much exercise do I need?

To achieve the best possible results from your physical activity, you need to do it on a regular basis. The NHS recommends that you perform at least a 2½-hour intense workout every week or 30 minutes of exercise per day. Although this may seem daunting, especially if you are a beginner, as you get used to the routine, it will become much easier. 

Physical training is a good start

Bearing in mind the current Covid-19 situation, it is no longer advisable to exercise in a crowded gym. Fortunately, physical training offers you some elbow room. Due to the wide open space, you can focus on doing your exercises with little or no distraction. And, by practising social distancing while you perform your physical activities, you will also gain peace of mind. 

Conclusion  

As well as looking after your body, it is imperative that you take care of your mind as otherwise, you may potentially find yourself requiring a significant amount of medication or therapy. However, exercise, including physical training, is a healthy way of helping mental health conditions such as anxiety, depression and dementia. You can also obtain some notable benefits from your physical activity, ranging from feelings of accomplishment to regaining your self-confidence. Remember, it is vital that you start exercising as soon as possible in order to improve both your physical fitness and your mental wellbeing.  

Note from Eleanor: it is important to note that if you are very unwell, exercise may not feel achievable. Be kind to yourself and look after your energy.

How Selfie Changed my Life and Mental Health: by Photographer Kathryn Chapman

~ Eleanor Segall ~ 4 Comments


(image of Face to Face – a mental health photoshoot : Kathryn Chapman photography)

In my early twenties, after suffering years of severe depression and anxiety, I attempted suicide and ended up in hospital. Life was completely unbearable, ending my life felt like the only option. I existed in an excruciating, disassociated, confusing, numbed-out-tuned-in agony. Sometimes I’d feel incandescent rage and injustice, other times overwhelming sadness and often infinite emptiness.


I didn’t know who I was, I hated myself and my inner critic was rampant. I had no idea how to love myself or even what that meant. I embarked on 25 years in and out of talking therapy but achieved nothing and I was left drained, hopeless and utterly tired of talking.


In 2015 my mental health hit a massive low, I was knocked off my bike and the fragility of life hit me like a tonne of bricks. But it didn’t make me more positive, it made me more whats the point?


A subsequent psych assessment revealed clinical depression, severe anxiety and ‘off the scale’ PTSD. What was reflected back was a massive shock and once I’d got my head round it, promised I’d do things differently. My way. One thing at a time.


I started with my drinking and buried trauma began to surface. It was in this space I finally started to get a handle on what was going on –  it helped enormously but didn’t stop the cycle of depression and ferocity of my inner critic. But the mirror held up during the psych assessment had planted a seed.


A couple of years later, I had an idea for a self-portrait shoot. It persisted in my head for months before I realised it wouldn’t go away until I’d created it. It was a test – I wanted to see if everything was as bad as it felt, to hold up a mirror to myself, to look myself in the eye and face myself fully. So I sat with my most difficult emotions and photographed what was there.


I hadn’t thought about how I might react to the images, what I’d think, how I’d feel or what they might teach me. But there, looking back was a woman in agony, desperate for care and love, and the only person who could do that for her was me. It was a moving and very powerful moment.

Amongst the pain and hurt, I saw vulnerability, courage, resilience and strength – here I was, in all my beautiful mess. This was the first time that I saw and fully accepted myself, the first time I gifted myself kindness, patience and gentleness. I couldn’t deny what was staring back at me and I experienced a deep compassion for myself that has remained ever since.


It was the catalyst I needed to prioritise self-care and to feed my soul. I realigned with my spiritual needs and discovered a way to quieten my inner critic. I looked after myself holistically and it came easily, because not doing it wasn’t an option. The images had changed what I thought about myself, what I said to myself, what I saw in myself. It was transformative.


Six months later (after intending never, ever to share any of the images) I posted this picture. I got so much love and support, it was amazing. 


Not long after another surprising thing happened – I found my life purpose. I developed everything I’d discovered into a therapeutic programme and named it Face to Face®. I hold up a mirror so clients may see their own potential for lasting self-compassion and happiness, helping them come home to all that they are, to see they’re enough, they’re not to blame, that they matter.


To see themselves better.


Looking back, I realise that however close I came, I never gave up hope. I never gave up thinking there must be something or someone that would make the difference I needed. The something that made the most difference was my shoot and the someone that helped turn my most significant corner was me. I was my own light.
Our answers are within us, sometimes we just need someone to walk next to us for a while, to join us on our journey and reflect back our strength while we navigate the storms.


Keep searching, be your own priority. Trust who you are and what you need. And most of all have hope, because without hope we have nothing.


Kathryn is a portrait photographer, creator of Face to Face®, Freedom Shoots and the Inner Critic Tool. She is fascinated at how we perceive ourselves and uses therapeutic photography to challenge self-belief, offering a different perspective. She helps to understand what it means to be human – vulnerable, complex, creative, beautifully flawed, perfectly imperfect and astonishingly brave.


www.kathrynchapman.co.uk

@kathrychapmanphotography@facetofacephotos

Stress and Panic Attacks Part Two- My Mental Health.

~ Eleanor Segall ~ 1 Comment

Hi friends,

8 weeks ago when I last wrote, we were about to move into our new home. We have now been settled in and been there 5 weeks. It is so exciting and we have been overwhelmed with love. Moving though is a big life change and has triggered my mental illness again.

Lurking under the surface is my Bipolar/ PTSD anxiety disorder. If I do a lot and am more active, I can’t cope. I always try and do more than I am able and then end up crashing into panic- insomnia, racing anxious thoughts mainly and having to cancel plans. Social anxiety becomes heightened. Last week, I went to my mother in laws in Essex three times and also went to a family wedding (which was so special!). Both were lovely, but on Saturday night, my anxiety was triggered, thinking about going back home and socialising the next day- and my body and mind said Enough. This is too much.

Being on your own when you’re anxious and can’t sleep (but everyone else is) is one of the worst places to be. I actually posted an Instagram message at 6am about how I was feeling because I didn’t want to wake anyone up. People were really kind. I slept for maybe 2 hours and felt teary and emotional on Sunday, but had support from Rob and my family too.

The past few days my anxiety has been unleashed and remains high. I am writing this from my Mums house today as I didn’t want to be on my own again working in our flat . I have booked a session in with my therapist too because I am waking up feeling panicked. Its like my body and brain are trying to protect me from something, an old fight or flight response. I keep having regular panic attacks where I shut down, cry and hide in bed. Speaking to my therapist I know will help me process and clear the triggers behind whats going on.

Living with this is debilitating- but I will not be beaten. I will keep doing all I can to improve my low mood and anxiety, to keep going despite any setbacks and to try to heal my mind and soul so I can feel more confident and happier again.

Thanks for reading, I send love to anyone struggling

Eleanor

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