Tag: Mental Health

Tsunami of Mental Health Problems have manifested during the Pandemic: by WebDoctor.ie Online Doctor

~ Eleanor Segall ~ Leave a comment

(image: WebDoctor.ie)

Online Doctor Service WebDoctor.ie, based in Ireland, saw a 240% increase in the number of mental health related consultations from January 2020 to August 2021.

The Online Doctor Service has also seen a 210% increase in the overall number of consultations from the same dates.

“This increase reflects a ‘Tsunami’ of mental health problems, including depression and anxiety, which have manifested during the pandemic,” explains WebDoctor’s Clinical Director Sylvester Mooney. Mental health issues such as reactive depression and anxiety affected all ages and demographic groups.

Anxiety Surrounding the Reopening of Society

There has been a 76% increase in anxiety levels among Irish people, according to WebDoctor.ie. There are significant mental health concerns regarding the reopening of society as colleges, workplaces and schools get back to normal.

Aware, who provide free support and education services to those impacted by depression, anxiety and mood related disorders saw an 80% increase in the number of helpline calls they received in April, May and June of 2020 compared to the same months in the previous year.

The organisation are currently seeing concerns arise over the anxiety surrounding the reopening of society. “People are anxious to return to the workplace and return to in-person social settings, explains Stephen McBride, Director of Services at Aware.

Young Women and Eating Disorders

WebDoctor.ie have also observed a doubling of reported depression from 9% to 19%, and rates of eating disorder in young women have also increased by a very significant 41%.

There are no nationally dedicated adult in-patient public beds for people with eating disorders. Instead, eating disorder in-patients are treated in general or psychiatric hospitals. Given that the most recent CSO figures also show that suicide was, and remains, the biggest cause of death among Ireland’s young adults under 24 with men particularly at risk, it’s clear that a major post-Covid mental health crisis is well under way.

Dr Sylvester Mooney, WebDoctor’s Clinical Director stated that “many younger people who are presenting to our GP’s have been seriously impacted over the last 18 months. They’ve had significant disruptions to their college education, lost opportunities for important social interaction, their career prospects have been damaged. For a lot of patients we see, they’re very anxious and nervous about what the future may hold.”

Mental Health Support and Funding

With HSE levels of mental health funding at only 5%, which is very low by international standards (the UK is at 13%), it seems apparent that the mental health sector needs much greater levels of funding support.

When asked about the level of funding for mental health services in Ireland due to this significant increase in pandemic-inflicted anxiety levels, neither the HSE nor Minister of Mental Health and Older People, Mary Butler responded to our request to comment.

Dr Sylvester Mooney believes that we are only now starting to see the fallout from the Covid pandemic on mental health.

This is a sponsored blog from Webdoctor.ie using research in Ireland from August 2021.

How are our Lifestyles linked to our Mental Health? by Anna Witcherley, Founder of Head Hacks

~ Eleanor Segall ~ 1 Comment

(image: Pexels)

Our health and wellbeing aren’t solely dependent on how our brains and bodies work; they’re also influenced by how we live. Making healthy lifestyle choices is key in supporting our mental health; influencing our self-esteem, confidence, energy, motivation, mood, and even our ability to sleep.

Want to know more about what you can do to support your health and wellbeing? Here are 5 key areas to get you started!

Get active

We know exercise is beneficial for our health and wellbeing; even being active for 30 minutes per day, 5 days per week can positively impact our mood, creativity, thinking and sleep. If going for a run or to the gym isn’t your thing there are so many other ways to get moving; including going for walks, climbing, cycling, dancing, surfing and table tennis (to name just a few). 

Check out Head Hacks, a new directory website, run by a qualified Occupational Therapist, where you can search for fun things to do, locally and online, to help you get active in a way that suits you!

Sleep

If you find yourself struggling to switch off at night, or you feel you’re not getting the quality of sleep you need to feel rested there are a number of things you can do to help yourself. These include:

  • Avoiding screens for at least 30 minutes before going to bed
  • Increasing physical activity and exposure to natural light during the day
  • Avoiding drinking caffeine for at least 6 hours before going to bed
  • Avoiding smoking for at least 2 hours before going to bed
  • Maintaining a general bedtime routine, for 30 minutes before going to bed (by doing things in roughly the same order around the same time each evening).

Mindfulness

When talking about mindfulness a lot of people may link it with meditation and yoga; however mindfulness comes in many different forms. If meditation or yoga aren’t your thing why not try ‘mindful doing’? The aim is to keep your mind present while doing an activity you enjoy or that fits into your routine, (like going for a walk, cooking, eating a meal, doing the washing up etc). Try to minimise distractions and instead focus on your current thoughts and feelings, and what you’re doing (using all your senses). 

Having purpose

Having a sense of ‘purpose’ is the feeling your life has some meaning or direction; without this we can feel anxious, low, bored and unmotivated. If this is something you feel you’re lacking here are some ideas to help you find more purpose in your life:

  • Voluntary work
  • Learn a new skill
  • Develop a sense of community by connecting with others over a shared interest e.g. joining a local activity group
  • Spend time thinking about what is important to you and form one or two goals around this (remember to break these down into manageable steps!)
  • Read (research has linked reading with feelings of purpose)

Connecting with others

Positive and meaningful relationships are vital to our health and wellbeing; providing us with a sense of belonging, self-esteem, and emotional support.  However you prefer to spend time with people, find a way to connect with others in a way that suits you; some of us prefer having one or two close friends, for others it’s family, and some prefer socialising in larger groups. 

To sum up

Research shows us that how we live; our relationships, how we spend our time, our sense of purpose and belonging, all vitally contribute to our health and wellbeing. Now that Coronavirus restrictions are easing, there are increasing opportunities, both in our local areas and online, to get involved in activities that are important to us, and that will help support our health and wellbeing.

Head Hacks is a new online directory, setup by a qualified Occupational Therapist, which aims to link people up with these activities and groups, as well as sharing useful information about managing health and wellbeing. Check it out to find fun things to do near you! Anna Witcherley is the founder of Head Hacks and wrote this article.

How to Feel Confident Going Back to the Office

~ Eleanor Segall ~ 3 Comments

(image: Pexels)

Going back to the office is becoming a common conversation for many companies. After spending more than a year and a half working from home, returning to the office seems like entering a whole new world. For those preparing to go back to the office, here are some tips for feeling confident and successful when going back to your desk. 

Manage your stress and anxiety

There can be a lot of anxiety around returning to the office. Whether it’s meeting new coworkers for the first time, realigning yourself with office culture, or even just getting used to being away from home, these changes can lead to major feelings of stress and anxiety. 

Creating some self-soothing and self-care habits that you can bring to the office can help you navigate being back in the office with ease. Consider using a fidget of sorts to help get out any nervous energy you may have as they are a great tool for calming. Journalling before the day starts or journaling at the end of the day as a way to reflect can also help you release any stress or anxiety you may have. 

For some people, starting back at the office means once again embracing their commute. It can be worth taking your car for a spin along that regular route just so you get used to the traffic and scheduling for a few days before you have to return. This may be a good excuse to once again renegotiate your insurance rates or take down the contact information of the best car accident lawyer in kind.

If you struggle with creating self-soothing habits that work for you or your lifestyle, seeking out guidance from a mental health counsellor can help you start the process. Putting an emphasis on your mental health is vital to any success you have personally, professionally, or otherwise. When you are in a good headspace, that often translates to the work you do. Making sure you take care of your mental health while returning to the workplace is a great way to set yourself up for success and will empower you to continue to always put yourself first. 

Upgrade your style

While working from home over the past year or so, you’ve been able to incorporate comfort into your work wardrobe. Wearing a top suitable for a zoom call while also wearing sweatpants has been a staple outfit for many work-from-home employees. Thinking about all the clothes that are sitting in your closet waiting for you to return to work can have you worrying that the clothes you have are a bit outdated, or they just don’t match the style you’ve adopted during the pandemic.  Refreshing your wardrobe for the office can help you return to your workplace with confidence and comfort on your side. Upgrading your staple items and adding some statement pieces that reflect your style and personality can help boost your excitement about going back to the office to see coworkers and friends.  

Returning to the office can make you feel like a kid going back to school, seeing old friends, excited to make new ones, and you want to make a good impression. Your style is more than just the clothes you have, it’s the hairstyle you choose, the accessories you wear, the makeup you put on, etc. Getting a haircut or dying your hair that color you’ve always wanted can have you feeling fresh and new. With your new hair, you may even consider ditching the glasses you’ve been wearing your whole life and wearing a pair of comfortable contacts to switch up your style. When you let go of your glasses, you can stop worrying about smudged lenses, crooked frames, or foundation buildup at the bridge of your nose. Making your style match you and your personality will make you feel confident during any staff meeting or water cooler conversation. 

Embrace wins big and small

Being back in the office is a big step in and of itself. Returning to the land of office politics can feel overwhelming fairly quickly. Listening to the drama of interdepartmental squabbles or feeling frustrated with how quickly the communal copier runs out of ink are all things that were distant memories while working from home and are now part of your day to day life again. With these frustrations, it is important to find the silver linings each day as they will help you feel motivated and successful even on days that don’t feel like they are. 

Finding ways to feel victorious even over small things throughout the day helps create a positive environment and empowers you to feel more confident in the work you are doing. Claiming a win each day, big or small, will help you feel accomplished and happy about something that happened at the office that day. Maybe that is going out to lunch with coworkers you haven’t seen in months or acing the presentation you had with your boss, whatever it is, that bright spot you find is important!

For some, working from home was and still is a comfortable thing to do. For others, they missed the office environment entirely. To those that thrived working from home, returning to the office gives you the opportunity to maintain the work ethic and confidence you built while working from home and even an opportunity to master it a step further. Just because you are back at your cubicle, or your office on the third floor, doesn’t mean you have to lose what makes you-you. Be sure to bring your confidence with you when you walk through those doors. 

This article was written by a freelance writer.

How to Identify and Deal with Imposter Syndrome.

~ Eleanor Segall ~ 4 Comments
(image: Pexels)

Do you ever sit down at your desk in the morning and think to yourself,

‘What am I doing here? I don’t belong in this job. Am I a fraud?’?

Well, if you do, you’ll be glad to know that you’re not alone. 

62% of UK adults experience what is more commonly known as ‘imposter syndrome’. But what is it? 

A feeling that your accomplishments have occurred due to luck or good fortune, as opposed to your natural talent and ability, imposter syndrome is a theory that was first identified back in 1978. 

Pauline Rose Clance and Suzanne Innes detailed in a psychology paper that imposter syndrome was something uniquely experienced within women. However, since then, further researched has noted that this is something felt in men too — as the previous value suggests. 

Different individuals experience imposter syndrome in different ways, purely dependent on the person and the circumstance which they find themselves in. 

In this article, we look at the different types of personalities which develop the aforementioned syndrome and go on to delve into five different ways it can be combatted, helping you don your black suit trousers with pride and confidence in the morning.

The ‘super’ person

These are people who continually push themselves to breaking point in an attempt to prove that they aren’t imposters. Success is the only measurement they know, and they begin to get stressed when they aren’t experiencing it. 

The ‘go-it-alone’ person

These people feel as if they have to do everything on their own as asking for helping is a sign of weakness, acceptance of defeat, and ultimately, admittance that they are a fraud. 

The ‘genius’

These people are accustomed to taking things in their stride. When they find something too difficult or struggle to complete a task, they automatically assume that they aren’t good enough.

The ‘expert’

They want to know everything and without it they are afraid to suggest their opinion or take otherwise calculated risks. They will refrain from putting themselves forward with task that sits beyond their level of guaranteed expertise in fear of looking stupid.

The ‘perfectionist’ 

With this group, it’s 100 per cent or nothing at all. There could be one suggested amendment to a 200-page document, and they would take this as a failed project, feeling unaccomplished. 

But, what causes these feelings of inadequacy? 

  • 38% assign impostor syndrome to self-doubt 
  • 23% assign it to criticism 
  • 20% assign it to asking for help 
  • 16% assign it to comparing themselves to colleagues 
  • 15% assign it to a lack of understanding in regard to what is expected 

How to combat these feelings of discontent?

Talk it through

The first thing you need to do is talk about how you feel. As we’ve previously noted, more than 60 per cent of the UK population experience the same feelings. A problem shared is a problem halved after all. 

Acceptance 

There is no denying that every once in a while, we get out of our depth — we’re only human at the end of the day. Realistically, you wouldn’t be able to learn if you didn’t have to, once in a while, step beyond the boundaries of your comfort zone. Accept that sometimes you will have to hold your hands up and say, ‘I’m stuck’, and things will get a whole lot easier. 

Learn to appreciate success

Sometimes, for someone with imposter syndrome, the difficulty is not being able to appreciate success and recognise when they have performed well. This is particularly true for those who fall into the ‘perfectionist’ category. In order to overcome this dissatisfaction, you need to take a step back every now and again, realise your achievement, and pat yourself on the back.

Create an image in your head of success  

Think of a changing room before a cup final. Beyond the 90 minutes, if we choose to focus our attention on football for example, the image in the mind of the players is one of glory. Visualise lifting the hypothetical trophy and don’t fixate on being branded as a ‘fraud’ along the way.

Ask for help

Do you think that the great leaders and winners of yesteryear, whether it be in business or politics, succeeded alone?

No, is the answer. Winston Churchill was backed by the support of a nation, while Bill Gates was aided by the creativity and innovation of a strong organisation. Asking for help is by no means an acceptance of defeat. On the contrary, asking for help is an identification within that means you understand you have more scope to learn. 

Professor Sir Cary Cooper is a psychologist on organisational and workplace psychology, and he points to the fact that imposter syndrome can have a particularly adverse effect on performance. 

Cooper proposes: “Imposter syndrome can inhibit productivity and seriously impact an individual’s career progression”. However, he follows up with: “By regularly reminding yourself of your achievements and recent wins, you can put your feelings of self-doubt into context.”

You will almost never find a situation where potluck is the sole reason behind your current position. 

Believe in yourself.

This article was written by a freelance writer.

On my Therapy Journey to Being Free: I Choose Life. By Eleanor

~ Eleanor Segall ~ 9 Comments

I started back in therapy consistently (weekly), 2 months ago in August after reoccurrence of panic attacks. I have been working with a really brilliant therapist for the past two years who is a specialist in trauma and EMDR therapy. EMDR stands for eye movement desensitization and reprocessing therapy and is a way to help you process and confront traumatic memories, with the aim of reducing their impact on your life. Its a very good therapy for people struggling from PTSD (Post traumatic stress disorder). Although I do not have the full disorder, I do have some PTSD symptoms according to a therapy questionnaire, from being sectioned and in hospital in 2014 and other traumas that occurred around the same time.

My PTSD symptoms include:

– Panic attacks (palpitations, sweating, negative thoughts, fight or flight adrenaline and needing to cancel feared event) triggered by certain situations which remind me of the past traumatic events. This includes fear of medical appointments now including going to hospitals for myself or the drs surgery.

– Social anxiety- what will they think of me?

-Other fears over traumatic events – i can get triggered and feel flooded with panic.

So, as you can see, a lot to deal with and unpack in therapy. And figuring out my identity as a 33 year old woman with bipolar disorder (thankfully stable) and what the future could hold.

I have to say that finding an excellent therapist has been a lifesaver. I look back to where I was 2 months ago and generally (without jinxing it) my nervous system has calmed down a lot, I have been anxious but able to enter certain situations I couldn’t have done 8 weeks ago. My medications keep my mind stable and my husband and family are a wonderful support too. I love my work and can do it from home. I am really lucky in so many ways.

It is still a major work in progress for me, getting back to the person I once was. I prefer to work from home and I also am unable to go out as much alone as I would want. However, I am starting to go out more with others and I will keep working to find freedom from fear for myself.

If you’re feeling stuck or alone or fearful, reach for help. I have been very lucky to have help with funding my therapy sessions (shout out to my incredible parents) but they are so needed. I know not everyone has this.. the waiting lists for the NHS are so long and I was on them for years without support. My local borough also does not fund trauma therapy which was frustrating at the time.

Thanks for reading the update, feel free to share your therapy experiences with me,

i feel quite emotional writing and sharing this with you! And remember- to keep reaching, growing, and above all healing. Healing is so important for our mental health if you can access it,

Eleanor x

PS- while writing this blog. I was listening to the Sugababes originals Mutya, Keisha and Siobhan (MKS) sing No regrets which has the lyrics.. ‘I choose life’ . Listen here to this live version (not an ad, genuine love): https://www.youtube.com/watch?v=MfdYE7BkEsw

Wellbeing Tips and Activities for Children: Twinkl Blog featuring Eleanor

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

I was approached by childrens learning website Twinkl to contribute some tips and ideas for the wellbeing of children this Autumn. I am delighted to be featured in Twinkl’s recent blog – Autumn Leaves: Wellbeing Tips & Activities for Children.

Check out some of their resources for wellbeing and resources for mental health too, including in partnership with Mind charity.

Thank you so much to all at Twinkl and I hope my tips are helpful. I used to work as a teaching assistant and was trained in safeguarding too, so hope you enjoy reading the blog!

7 Bipolar Disorder Facts Everyone Should Know by Ronnie Deno

~ Eleanor Segall ~ 9 Comments
(image: bphope.com)


Bipolar disorder affects roughly 46 million people worldwide in 2017, according to the Our World in Data. While there remain several challenges for people living with bipolar disorder and to their caregivers, health experts believe that current developments have reduced symptoms and improved quality of life.

Bipolar disorder is a very common cause of disability and needs treatment . It is ranked by the World Health Organization as the 6th leading cause of disability in the world with the inadequacy of treatment, resulting in higher rates of ill health and worsening of symptoms. The following are the seven 7 facts everyone should know about bipolar disorder.  

Fact No. 1 – Bipolar disorder looks a lot like classic depression.

Formerly called manic depression, bipolar disorder involves extremes of emotions, when not well controlled. It is associated with mania, depression, or both. People who have it may undergo a depressive state for some time – that is, weeks to months – before entering the manic state. The depression period usually comes afterward, and the cycle repeats. In some cases, people experience both. They appear very agitated and energetic and sometimes this can tip into psychosis.. 

Both mania and depressive episodes range from mild to severe patterns. Because the clinical manifestations of bipolar disorder mimic other psychiatric anxiety disorders, it takes years at times for doctors to find the correct diagnosis.

Fact No. 2 – Bipolar disorder is characterized by dramatic shifts in mood and behaviour.

Some people with bipolar disorder experience cycles of manic and depressive episodes, which can be sudden and occurring several episodes a year. The cycle can shift quickly depending on the type and severity of the condition. Elevated mood associated with mania is defined by irritability, euphoria, and labile mood, whereas depression is often expressed by loss of interest, inability to function day to day and extreme sadness.

Fact No. 3 – Bipolar disorder has symptoms of mania and depression at the same time.

There are different variations of bipolar disorder, namely bipolar I, bipolar II, cyclothymia, and bipolar unspecified. These conditions are marked by mania, depression, hypomania, or mixed manic and depressive episodes. In mixed bipolar type, there is a rapid and severe mood fluctuation in a quick sequence or simultaneous fashion without recovery in between. 

Fact No. 4 – The mood episodes of bipolar disorder can vary from person to person.

The diagnosis of bipolar disorder is based on the clinical presentation. However, the symptoms can be unspecific and variable from one person to another throughout the disease. Thus, making the prediction cycles of a person with bipolar difficult. 

For some people,. a person with bipolar disorder undergoes two (2) cycles of mood changes with mania taking place in spring or fall. However, mood stabilising medication greatly reduces episodes.

Fact No. 5 – There is no known single cause of bipolar disorder.

It is thought that bipolar disorder may run in families. In terms of biochemical cause, the manic and depressive cycles of bipolar disorder are associated with the excess or depletion of certain neurotransmitters in the brain, such as catecholamines, dopamine, and norepinephrine. 

Trauma may also trigger bipolar episodes.

Fact No. 6 – There is treatment available for bipolar disorder.

The goals for treatment available for bipolar disorder are stabilisation of symptoms, prevention of relapse, and improvement of social functioning.

Pharmacotherapy, particularly antipsychotics, antidepressants, mood stabilisers, are the mainstay treatments for bipolar disorder. The HHS Public Access cited Lithium as the best drug for relapse prevention. T

In addition to medications, long-term maintenance for people with bipolar disorders may include psychosocial treatments that focus on education, stress management, detection of relapse, and developing a healthy lifestyle.

Fact No. 7 – People with bipolar disorder can and do lead happy, healthy lives.

It is possible that people with bipolar disorder can have happy and healthy lives. Realistically speaking, the quality of life faced by people with bipolar can be challenging when they have episodes or if they dont take or find the right medicines. This is because they continue to face challenges on their way to recovery, such as availability and choosing the right medication, ease of access to non-pharmacologic therapies, and finding the right balance of the medicine and non-pharmacologic treatments. In a qualitative study conducted by the International Journal of Bipolar Disorder, researchers revealed that some people with bipolar disorders explicitly struggle with managing their symptoms, maintaining relationships, and continuing to experience some form of stigma. Thus, regular contact with their health care provider is essential, as it provides a supportive environment for them.

While the cause of bipolar disorder is unknown, certain factors contribute to its development. Bipolar disorder remains a global health challenge. At this present time, there is no cure for bipolar disorder, but the current treatments have proven to mitigate their symptoms and improve quality of life.

Keeping things Stress Free when Elderly Family need to sell their Home.

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

A lot of elderly people decide to sell their homes. Usually, it is because they are either going to downsize or move into a retirement community. However, as we get older, it is not easy to do these tasks on our own, and a little bit of help is most certainly welcome, which will also help mental health. If you find one or both of your parents or a family member in this position, helping them navigate through it properly will make a huge difference, and that is what this blog post is all about. With that in mind, here are some things you can do to help them sell their home.

How to encourage a quick sale

If your loved one is moving into a nursing home for elderly, it is likely you will want to sell their existing home sooner rather than later. Heres one thing you can do…

  • Increase the asking price if too cheap – Your parents’ property could be failing to sell because it is too cheap. Do your research and see what comparable properties are being sold at. Never use the number 9 when pricing your home! Not only does £299,999 look unappealing but you will appear in viewer results on property portals. Why? You only fit in the category of £200,000 to £300,000. If you priced your home at £300,000 you would fit into the former category and £300,000 to £400,000.

Try to keep things as stress-free as possible

Moving home can be stressful at the best of times. However, this can be even more so the case if your parent does not want to leave their home but they have no choice but to do so because of their medical condition. This is why it is important to make sure that you make the whole process as stress-free as you are able to. When it comes to making all of the small decisions, don’t bother them with the details unless you think it is necessary. Aside from this, try to arrange viewings at convenient times to ensure your parent does not get flustered by the whole process. 

Five things you can do today to get your parents’ home sold

Instead of sitting there and feeling frustrated, do the following five things today…

  • Buy some new bedding – Freshen up their bedrooms with some new and modern bedding. This will instantly breathe some new life into the rooms. It is important that property viewers can imagine living in the home. Little changes like this can make all of the difference and help to encourage a sale.
  • Update your Twitter and Facebook pages – Drum up some fresh interest by updating your Twitter and Facebook pages. Ask your friends if they would share your status for you, so that you can get the ball rolling. With social media marketing, you have to update regularly if you want success.
  • Take new photographs of your home – Freshen up the photographs of your parents’ property. Add some seasonal elements to make it relevant and to create a welcoming atmosphere.
  • Call your estate agent – Ask him if there has been any interest in the home. Enquire about the general feedback so you can see where maybe you are going wrong. Don’t excuse your agent of not doing their job – you need to keep them onside, especially now!
  • Buy some new cushions – The impact of a set of new cushions can have on your living room is huge. You will instantly notice a difference, and, it won’t cost you much either.

So there you have it: some tips that can help you to help your parents or family sell their home! Good luck! We hope the advice provided above helps. 

This article was written by a freelance writer.

An Exclusive Card Collection by Bryony Gordon , Mental health campaigner, for Thortful.com (for World Mental Health Day)

~ Eleanor Segall ~ Leave a comment
(image: Thortful and Bryony Gordon)

  • thortful launches ‘Affirmations by Bryony Gordon’ to mark World Mental Health Day
  • 100% of profits will go to the Community Programme founded by Bryony; Mental Health Mates

Greetings card marketplace thortful.com has worked with journalist and broadcaster and Mental Health Mates founder Bryony Gordon to create a series of positive affirmation cards written by Bryony and beautifully brought to life by illustrator Frankie Rose.  The cards campaign is in support of Mental Health Mates and Better Health – Every Mind Matters.

World Mental Health Day took place on Sunday 10th October, and throughout the month, thortful will be supporting both Mental Health Mates and the Better Health – Every Mind Matters campaign. The campaign encourages people to look after their mental wellbeing by getting a free NHS-approved Mind Plan. When it comes to taking care of your mental health, having a plan is a brilliant first step. So, throughout the month of October thortful are encouraging people to take the NHS-approved Mind Plan quiz, for personalised ideas to improve mental health and wellbeing.

Mental Health Mates is a network of peer support groups run by people who experience their own mental health issues, meeting regularly to walk, connect and share without fear or judgement. With walks and online communities across the United Kingdom, Mental Health Mates is a thriving community and one that is committed to growing to reach even more people in need of mental health support.

The affirmation cards collection is available exclusively at thortful. The cards include a QR code on the back, to scan to find out more about the partnership and tips to improve mental wellbeing.

Bryony comments: ‘Physical cards are so important, I used to receive them from my friend Fearne (Cotton) during lockdown, when she would write to me just for the hell of it, and it meant so much when it dropped onto the mat, even though we are in constant contact on WhatsApp! It’s easy to forget the stuff that is good for us and harder to retain it. I think affirmations are brilliant and important reminders of the things that make us feel good about ourselves. Reading an affirmation can really help us put positive behaviours into action.’

Clare Perkins, Deputy Director Personalised Prevention, Office for Health Improvement and Disparities (OHID formerly Public Health England) comments: ‘We are pleased to be continuing our partnership with thortful to support people with tips and advice to improve their wellbeing this World Mental Health Day and beyond. There are little steps we can all take to look after our mental health, and getting a free, NHS-approved Mind Plan is a great way to start. It’s important to find out what works for you and that’s why the Every Mind Matters website has lots of resources to try.’

Andy Pearce CEO of thortful comments: ‘We’re delighted to be able to host this collection for Bryony and her amazing community programme. Since our inception in 2016 thortful has always supported Mental Health causes so we’re delighted to be involved. We are also incredibly proud to continue our support of the Better Health – Every Mind Matters campaign by encouraging our community to get a Mind Plan.’

You can have a look at the cards here: https://www.thortful.com/cards/bryonygordon

This article was written on behalf of thortful.com and Bryony Gordon.

5 Ways to Improve your Mental Wellbeing

~ Eleanor Segall ~ 4 Comments

When it comes to taking care of yourself, you should always put your mental health first. 1 in 4 people in England alone will experience a mental health problem each year, so we must be gentle with ourselves. However, modern life can be hectic, and sometimes it can be exceedingly difficult to find time to take care of yourself and your mind. So, what can you try to improve your mental well-being?

Credit: Tumisu/ Pixabay

Take regular time out

If you do not take time out to yourself each day, you will soon feel burnt out and struggle to manage your emotions. This could just be in the form of taking a nice relaxing bath in the evenings and completing your daily skincare routine. Or, you could watch an episode of your favourite show after a hard day’s work. Whatever works for you! You do not need to be doing something productive either; an evening in with Netflix can be just as good for your mental health as an evening spent cleaning or reading. After spending some time on yourself, you will feel more relaxed, and your mind will be more at ease.

Try yoga

Yoga can be a great form of exercise that will also help you focus and practice mindfulness. In addition, yoga can be a great choice for stress management, and attending a yoga class or taking an online class at home can leave you feeling ready for bed and content. If you are not a fan of yoga, then you could try daily stretches. Just ten or fifteen minutes spent stretching can make you feel flexible and can be a great way of winding down at the end of the day. Stretching is also a great way to start your day and can help set your mind at the beginning of the day so that way you are as productive and happy as you can be throughout the day.

Exercise

Exercise is a great way of taking your mind off any troubles you may be experiencing, and even just ten minutes of exercise will leave you feeling much better. When you exercise, your body releases endorphins, which make people feel happy and less anxious. However, when you are feeling down, it can be difficult to convince yourself to get up and complete a workout, but even just ten minutes of one of Chloe Ting’s workouts, for example, can leave you feeling happier. 

Some people struggle to complete workouts due to an illness, but there is a form of exercise out there for everyone! If you experience arthritis for example, there are exercise machines that are easy on joints that you could try! Or, if you find cardio too difficult due to a health condition such as asthma, you could try a more gentle form of exercise such as walking or cycling.

Credit: pxhere

Try herbal teas

Herbal teas are great at helping you unwind and are more relaxing than normal tea or coffee, which may only increase your anxiety and make you feel more stressed. Herbal teas, particularly chamomile tea, can ease feelings of anxiety or depression, as well as boost your immune system and aid your digestive system. So, herbal teas are great for both your body and mind! However, you should keep in mind that herbal teas are not a cure for mental illness and that if you are worried about the state of your mental well-being, you should consult a professional for help. 

Eat well

As much as we all love chocolate and pizza, sometimes these foods can leave us feeling bloated and grumpy. Therefore, you should still eat these foods because they are yummy, but you should make sure that you also eat lots of healthy foods that will make you feel better. For example, Brazil nuts are known to help improve people’s moods because they reduce inflammation and are a good source of Vitamin E, making Brazil nuts a great snack choice if you’re feeling a bit down in the dumps. Other foods such as seeds, fatty fish, and leafy greens can all help improve your mood.

Listen to ASMR

ASMR has been rising in popularity over the past few years. It is a niche genre of videos on YouTube where ASMRtists (the name for YouTubers who dedicate their channels to the strange sensation) brush your hair, whisper, and perform soothing sounds. Watching ASMR can reduce your anxiety, help you fall asleep at night, and soothe you. There are hundreds of ASMR videos online, so if you find that ASMR does help you unwind and relax, then there are plenty of videos out there for you to see. 

Meet with friends

Sometimes when you are feeling low, what you need is a good laugh with friends. As difficult as it may seem, get in touch with them and ask them if they want to meet for a coffee or go for some evening drinks. Even if you find that your state of mental health is not allowing you to enjoy your time with them, you could try and talk to your friends about how you’re feeling. Talking about your mental struggles and how they make you feel can ease your burdens and help your friends understand why you are not as perky or upbeat as you usually are. 

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Tidy your home

It may sound silly, but tidying up your home or workspace can make a massive difference to your mental state. Tidy space, tidy mind! The act of cleaning and tidying itself can be very therapeutic and can help you relax. Once you have finished tidying up, you will find that you probably feel a lot less overwhelmed, particularly if your home is particularly cluttered or messy. A messy room can overload your mind because you are thinking about all the things you have to clear away and constantly searching for items you have lost amongst the mess.

When it comes to taking care of yourself, you should always put your mental health first. 1 in 4 people in England alone will experience a mental health problem each year, so we must be gentle with ourselves. However, modern life can be hectic, and sometimes it can be exceedingly difficult to find time to take care of yourself and your mind. So, what can you try to improve your mental well-being?

This article was written by a freelance writer.