Tag: Mental Health

Do I need Outpatient or Inpatient Treatment for Addiction? Guest post by Alek Sabin

~ Eleanor Segall ~ 2 Comments

If you are struggling with addiction, or have a loved who deals with substance abuse, making the decision to seek treatment can be the most empowering decision you make in your life or theirs. Failing to do so can lead to lives and families being torn apart, and even runs the risk of an overdose. Of course, there are a variety of treatment options available, and many who are considering seeking treatment wonder whether outpatient or inpatient treatment is better suited for them. Here is a look at the key differences between outpatient and inpatient treatment.

Outpatient Treatment

This article here does a very good job at describing how well outpatient addiction recovery treatment works. Basically, outpatient treatment is an option that allows individuals to receive treatment that is less intensive than inpatient treatment. It is well suited for individuals who are seeking comprehensive treatment for alcohol or drug addiction, who need more support than weekly counseling but less support than inpatient treatment, and/or who have completed an inpatient programme and need continued support in recovery.

 

How Outpatient Works

Outpatient treatment typically draws on a variety of approaches in order to offer recovering addicts the healing they need. A comprehensive outpatient treatment might involve individual therapy, group therapy, education, and relapse prevention training. Recovering addicts will also explore a variety of therapy approaches, including cognitive behavioral therapy, motivational interviewing, and recreational therapy.

 

Benefits of Outpatient Treatment

Outpatient treatment can offer several benefits. For starters, individuals can receive treatment while protecting certain aspects of their current lifestyle, such as a job, education, or family responsibilities. Outpatient treatment also tends to be more affordable than inpatient treatment since you are not paying for room and board. It can also grant you more access to your family and friends, who might serve as a valuable source of support as you navigate recovery.

 

Different Levels of Treatment

Every outpatient program is different, and there are various types of outpatient programs, each offering a specific level of support. Three of the most common types of outpatient treatment are partial hospitalisation (day treatment), intensive outpatient treatment, and general outpatient treatment.

Partial hospitalisation, or day treatment, is a more intensive form of outpatient treatment that allows individuals to meet for to five days a week for several hours each day in order to receive intensive treatment. Intensive outpatient treatment is somewhat less intensive, and it is primarily for individuals who need an organized treatment program but who can navigate recovery in the course of their everyday activities. General outpatient treatment, meanwhile, is for individuals who require moderate support in order to achieve sobriety.

 

Inpatient treatment

Inpatient treatment, also known as residential treatment, involves the same treatment techniques as outpatient treatment, but it is more intensive because you typically check into a facility and live there throughout the duration of your program.

 

How Inpatient Works

Inpatient treatment draws on the same individual therapy, group therapy, and educational approaches as outpatient treatment, but it can include some more intensive techniques as well. Many recovering addicts seeking inpatient treatment, for example, will first undergo a medically assisted detoxification process in order to manage withdrawal symptoms. Inpatient treatment also involves around-the-clock care, which may be necessary for individuals who are recovering from abuse, trauma, or a co-existing mental disorder.

 

Benefits of Inpatient Treatment

Inpatient treatment can also offer several unique benefits. First, it gives recovering addicts the opportunity to focus on their recovery, without the distractions of everyday life. In addition, since individuals live within the care facility, there is no access to drugs or alcohol, reducing the chances of relapse significantly. Because it is a live-in facility, there may also be more specialized services available, such as a gym facility, yoga classes, acupuncture, or nutritional education.

 

One potential drawback to inpatient care is that it can limit your access to support from family and friends. For this reason, many inpatient programs include a specialized family program where family members can participate in the recovery of their loved ones—all while receiving the healing they need as well.

 

So What Is Right for You?

If you are seeking treatment for an alcohol or drug addiction, it’s important to consider not only the level of care that you need, but also those factors that might try to draw you away from your recovery. If you are living in an environment that is not conducive to a successful recovery, for example, then inpatient treatment may be the option for you, even if you think you may not require that level of care. When in doubt, you should always consult an addiction recovery facility. Many offer free assessments to help match you with the precise level of care that you need.

Please note: each country will have its own differing treatments and care. 

Coping with the lows and Celebrating the highs by Eleanor

~ Eleanor Segall ~ 4 Comments

I have been wanting to write about everything for the past week but felt like I have been swept up into a hurricane. There has been a lot going on- some good, but a lot of bad in my life and I have been trying to process it all.

As most of you know, my article on bipolar was published in the Telegraph with thanks to an amazing editor who believed in my story. The Telegraph is a high profile newspaper here in the UK and this was a big platform for my story to be given. So I am grateful. I will put the link to it in the articles tab soon.

I received many positive messages from people with bipolar and psychosis- who could see themselves in my experience and were pleased and appreciative that I shared it. Also those who are carers for people with it got in touch too. I had a lot of support from friends and family, which was important because I started to feel quite vulnerable in revealing so much of what had happened back in 2014 when I was hospitalised. It isn’t easy- even though I want to share it to help people.

As well as the positives, I did receive a few unwanted and negative messages- mainly from ignorant people who don’t know me. I don’t want to give the Trolls any air time here, except to say that the Telegraph were fantastic and stepped in. The comments that were sent weren’t nice but it is a risk when  revealing such a complex mental illness to the world- its an emotive topic and some people can be cruel too. However, the positives outweighed the negatives.

My article was published when I was in Portugal visiting my grandparents with my Dad, Aunt and Uncle so having them  around to process it all was really helpful. Portugal was lovely to have the family time but hard to see my Grandpa unwell, though I was so pleased I got to see him. We also went to a very beautiful beach at Sesimbra, near Lisbon which was good to get some sun in November!

I have two close family members who are unwell at the moment with serious illnesses. As such with all the pressure of it all, I am finding that my mood is dipping and I have to practise a lot of self care- sleeping, reading, pacing myself. It could be that its approaching winter and less light, but I am feeling mildly depressed at times and sleeping more in the mornings, so I am watching my mood and trying to cope as best I can.

If it continues for a long period, I may see the doctor or my counsellor but I think its a reaction to everything happening.

Yesterday I received some really good news– which I will share in a few weeks time. I am so grateful for all the good happening and still planning for my wedding which is something positive to focus on too. Thank you to everyone who has been and continues to be there.

If you are feeling like me right now, a bit low/ depressed, tell people you trust. Don’t keep it in. Remember it can pass. And get support and help if you need it. My fiance, friends and family are helpful to me- confide in someone you can talk too.

I am trying to focus on the positives and celebrate the highs, while dealing with the lows. Thats life I think. Its not always easy but I will get there and so will you if you feel the same.

Eleanor x 

 

Being a parent of a child taking GCSE exams and looking after wellbeing: Guest Post by David Welham

~ Eleanor Segall ~ 3 Comments

Millions of parents would have experienced the stress and anxiety this summer in the UK with their children taking GCSE’s.

As a parent I was no different and wanted to share my experience. Exams are so different from when I took them. There are more, they take place over just a weeks and in my opinion changes to GCSE’s have been rushed without thinking about the effect on our children’s mental health. 

It seems that they were changed because employers were feeling that they were too easy.

As if my son didn’t have enough to occupy his mind, his future, should he do an apprenticeship, or should he go to college and not to mention the intense revision and preparation for exams.

I remember talking to other parents who also felt the same and expressed real concerns that their children would struggle to cope. They all said what happens if he or see is struggling I am not sure where to go or to talk to. We agreed that if I as a parent appear anxious how can I expect my child to cope.

Its fine just saying things will be OK and not to worry but I did worry, and I secretly just wanted the three weeks to pass as quickly as possible. 

My son decided that Xbox would be too much of a distraction and that it can be put away. I thought that this was mature and the right decision. He worked out a revision plan and we thought about his downtime, but I could still see anxiety and worry.

So I made a plan to make sure that he looked after his wellbeing. Checking in that he was alright and that he looked after his physical health and mental health. I was aware that it was important to take time out from the revision and as advised by school not to stop doing what he likes and change his routine. 

He went to the gym and out with his friends to maintain his relationships. We also planned things as a family as well in-between revision. This broke up the daily grind but there were still periods when I was concerned that he wouldn’t get through it.

I read articles in the news and spoke to school but talking to my son there were children who really struggled. He said that they were really not coping with their mental health. I worried when I heard about children crying, running out of the exam room and parents being called to take them home.

This can’t be right and is something that more research should be undertaken into the effects during exams as I can’t help thinking that we are setting them up for serious problems with their mental health further down the line.

I have suggestions on how to lessen the stress and anxiety during exam time.

Spread the exams over a longer period to give teenagers a bit of breathing space and allow them to take a break. If the exams were spread out there would be less intensity and time to do other things in their lives. I would also suggest there is less focus on the results and outcome and that children can just be children, without such a great amount of stress.

David Welham is a mental health writer from the UK

Lifestyle Changes: How to Combat your Eating Disorder: Guest Post by Lizzie Weakley

~ Eleanor Segall ~ Leave a comment

Recognising you have an eating disorder is one of the biggest (and hardest) steps you can take to combat your disorder. It’s important to make sure you know how to combat the disorder so you don’t find yourself fighting a losing battle.

Don’t Expect Huge Changes

Just the idea of helping yourself get better from an eating disorder is important, but it won’t bring about the change you really need. You won’t get to see the results of the change until you start making changes. Be prepared for things to stay the same for a long time after you start trying to fight this battle.

Seek Professional Help

It’s almost always necessary to get professional help with eating disorders. There are many eating disorder center options you can choose from that have intensive processes. These centers can make things easier for you and can give you the specific tools you need to start getting better.

Try Something New

Not all eating disorders are the same. There may be differences from person to person so it’s important to keep that in mind when you start this battle. Your eating disorder probably won’t be like anyone else’s battle. Just like you are a unique person, the way you handle your eating disorder will be unique. You can try different things and new techniques to try and help yourself through the eating disorder. Things may change, but it’s important to keep trying new things that might help you.

Recognize Your Struggle

The struggle to combat an eating disorder can be one of the hardest things you do. You should recognize that struggle and work with it to help yourself. If you know it will be difficult to overcome the eating disorder, you’ll be better prepared to fight it when you’re dealing with issues that come from eating disorders.

Continue Fighting

Fighting an eating disorder is a battle you’ll have to deal with for the rest of your life. Even when things do get easier for you, you might still struggle with the issues that come from the eating disorder. Keep that in mind before you start the process. It’s a good idea to know that you’ll be in this fight for the rest of your life, but it does get easier.

Eating disorders are hard. Trying to figure out how to combat one on your own can be even harder. It’s important to know what to expect and take the steps necessary to help yourself get better.

Lizzie Weakley is a freelance writer from Columbus, Ohio. She went to college at The Ohio State University where she studied communications. In her free time, she enjoys playing with her Husky, Snowball, camping, and binging on Netflix.

Twitter: @LizzieWeakley

Facebook: facebook.com/lizzie.weakley

 

 

Mental health, work and the realities of freelancing: by Eleanor

~ Eleanor Segall ~ 8 Comments

 

This article was voted for on my Facebook group last month but as always, there has been a lot going on and I wanted to give this one the time it deserved.

Mental health and work is a huge topic. Mental ill health affects peoples ability to work at times- depression, anxiety, panic attacks and other symptoms can stop us from working and disrupt careers. It is one of the biggest causes of sickness, with people being signed off work by their doctors- from stress or other mental health issues. However, some  people are able to manage their health symptoms and work through it. For me, and many others, I had to switch to self employment, in order to work more effectively.

I started off at uni studying English Literature and Drama at Goldsmiths here in London, got a 2:1 degree and then worked for a year as a teaching assistant in a primary school. I decided then that it may not be for me and I applied to study a masters degree in Applied Theatre at the Royal Central drama school. This was amazing and eye opening- but I was suffering from anxiety and panic attacks (possibly part of my bipolar disorder or just general..).

The anxiety attacks were debilitating for me at times- but I managed to get my Masters. However, I have often found that certain work places are far less forgiving of people with mental health issues- if they are still symptomatic.

I always thought that I would work as a teaching assistant and become a Reception teacher. I worked in several schools and I loved working with the children. I also tried working for a mental health charity. However, I found that my anxiety was getting worse and worse (despite taking medication and having therapy) and that the career just wasn’t working for my health.

So,  I decided to go self employed and become a freelance writer. The perils of freelancing can include: late payment of invoices from clients, having articles pulled at the last minute because the editor changes their mind, clients wanting you to write for free, waiting months for work to be published and some clients only paying on publication- so you don’t get a regular ‘salary’. Income is less stable, its harder to trust people and that you are often sending out pitch emails for writing work- only to get ignored, as editors are often busy with their in house team and work.

The pluses of freelancing: some regular gigs (Thank you Metro!), being featured in Glamour UK is a huge honour and in Happiful and Cosmopolitan/ Elle. I have written a lot this year and I am grateful every day for the editors who have taken a chance on me and commissioned my work.

However, its a balance. Yes working from home is great. Yes setting own hours is good. But, it means that income is less stable for sure. I have far less anxiety and panic working like this. Thats a major plus.

I often feel bad for not earning enough. Or because you have to develop a thick skin to deal with rejection.

In terms of mental health at work- there is SO much that needs to be done. Sickness records mean employees are still penalised, despite their genuine need for a mental health day. Each work place should be trained in signs to spot and have a mental health first aider. Some work places are disability friendly, but many just see you as a worker and if you have a mental illness, will only tolerate so much time off.

I don’t really know what to suggest if you are also in my position. In the UK, we have the benefits system which has been very important for me due to my illness. However, I would love to get to a stage where I can earn enough not to need it.

If you are struggling with your mental health at work, speak to a trusted colleague. HR will not always be supportive – it depends on the organisation, but don’t suffer alone. Just be aware that if you are off sick a lot, some companies will see you as unreliable. This may be 2018, but outdated attitudes at work still exist unfortunately.

There are positives and its important to know  there are good, wonderful people out there. I have met many. 

What is your experience?

Eleanor x

Copy of my Mask: (On Depression): Guest poem by ‘N’

~ Eleanor Segall ~ 2 Comments

 

This is a poem/ thoughts written by a guest poster with depression who wanted to share their thoughts. Please read with care as it discusses exactly what depression is like 

 

When everyone sees rainbows and flowers, I am trapped, suffocating in the darkness, alone.

As everyone laughs and smiles, I pull my mask, over my face, over my soul, yet again.

My mask is what I hide behind, and shield everyone else from the unbearable dark cloud that follows me everywhere.

My hair hasn’t been washed in a week, and I don’t have the energy to shower. My teeth aren’t brushed and my house is a mess. Everyday, I sit, in the darkness, alone. This feeling is crippling.

It slowly sucks the life out of me, and I fear the day my eyes no longer open.

I hide behind my mask, because the truth is just too scary for most, that the demons haunt me all day and everyday, and suck my soul to shreds.

I hide behind my mask because it’s easier than hearing how I am in a rut, or mind over matter.

I hide behind my mask because it makes me the same as all the other moms. It makes me more relatable. It gives me the illusion that I am not alone.

I am careful to put my mask on each and everyday, and while I carefully balance it, I am being beaten down by the darkness that follows me.

My smile isn’t real, nor is my laugh.

Deep inside when I remove my mask, the clouds take over and it’s simply too much to bear.

Demons swirl around faster and faster, weighing heavily on my body, crippling me until I can no longer move.

I lay numb, soulless, and alone.

And my depression has won again.

 

N

Finding Purpose- my journey to survive Anorexia. Guest post for World Mental Health Day by Spela Kranjec

~ Eleanor Segall ~ 1 Comment

spela1
(image: Spela Kranjec)


Please note; Trigger warning, this post discusses Anorexia and thoughts during it. Read with care.

Do you sometimes feel useless and unneeded? You wake up in the morning, lethargic with the thought that you truly don’t know why this upcoming day would be important? You watch other people, everyone with some task of their own, busy and running around with determination. How is it that the world is passing you by? “Is it my fault?” you ask yourself. You become bogged down with these thought, only making the situation worse. You unintentionally focus on the thought that you’re not worth anything! And you forget about everything that you’re good at, things that make life worth living.

You have destroyed yourself. You pushed yourself down into nothing. What’s worse is that you believe others see you as such, too. That’s why you need something that has a purpose, as otherwise you soon lose a will to live. The human mind is a very complex thing, and when it wants something it’s willing to take it by itself if you fail to provide it. But it takes the thing that it finds first. It doesn’t choose. As the whole body is surrounded by negativity, it latches on to that – and that’s how I developed anorexia.

Yes, I was a young girl who couldn’t find her way in this big world. I tried to fit in, but I was rejected. I thought I was intelligent, but I had to try much harder than others at school to get an A. I believed a good job was waiting for me, but was disappointed to discover that there are so many other people in greater need. I constantly trained, but never made the team. I looked at myself in the mirror, but I never became a beauty. I saved money when others were spending it, but they now probably have more than me.

In all my drive to become something, to be something, I started disappearing. And I wasn’t even aware of it. My mind convinced me that I would be appreciated, desired, only if I were thin. Very thin. As I was willing to do anything to be accepted, I started starving myself. Very quickly, scales become my only friend, and the only daily task was to exercise and reject food. The more I succeeded in this, the greater power I had over my own life. I was becoming something. Finally!

It didn’t take long before I heard the first comments, “Špela, you’re so thin!” My heart leaped! All my hunger and the dizziness during excessive exercise finally paid off. Obviously, it really was my own fault. Obviously, all I had to do was try harder. With this victory, I really couldn’t stop. So I kept going. I wanted to be even skinnier, just in case I ever gain back some weight, so that things didn’t change back to their old ways.

But as I never really defined this limit of losing weight, this “just in case”, I never knew when to stop. So I didn’t. There was one other boundary line. A sort of point of no return, before which I could still come back. Back to that old Špela, still knowing that I matter, that I belong somewhere. I’ve passed that point some time ago, and I wasn’t even sure that old Špela ever truly existed.

I was suddenly in a situation where everything was confusing and unclear. Before, I never belonged anywhere, then the world was in the palm of my hand, and now everything was falling apart, even more so than at the beginning. And I fell apart… Anorexia finally conquered me.

Now I faced a truly difficult task, which required from me a tremendous amount of mental and personality changes. A task that would be completed once the world stopped passing me by, and I would walk in step with the world. A task to find recovery.

spela2

I wrote a book about my mission to save myself. And for this book, my brother and I are launching a Kickstarter campaign, NOTICE ME: My 9-Year Struggle against Anorexia.

Why? Because I know there are too many like me in this world, and this has to change. And because we want to show that we matter, that we have a mission in this world, even though I believed otherwise for many years.

Because I want to help you, I’m giving you opportunity, to start reading my book totally for free on this link: https://www.notice-me.net/free-chapter/.

Spela Kranjec is a mental health writer, documenting her 9 years of living with anorexia.

On Complex PTSD and my recovery: Guest post by Lydia for World Mental Health Day

~ Eleanor Segall ~ 2 Comments

Hi there, I’m Lydia a 20-year-old youtuber and film maker, I’ve been battling my mental health conditions for a little over five years. This article is about C-PTSD (Complex Post Traumatic Stress Disorder) and how I’ve found recovery, but first, what is C-PTSD?

C-PTSD, is a type of post-traumatic stress disorder that stems from repetitive exposure to a traumatic experience, it is also commonly diagnosed alongside BPD (borderline personality disorder), I was diagnosed with C-PTSD around 3 years ago after witnessing a suicide and multiple suicide attempts, without going into too much detail it was really hard, and has taken me until this year (2018) to even begin to process what happened.

So, let’s talk about recovery, there a massive misconception that it isn’t possible to recover from any type of PTSD, however it totally is possible to  find recovery. My recovery really got started this year when I made the decision to privately access EMDR (Eye Movement Desensitization and Reprocessing) which was without question the most beneficial type of therapy I’ve tried.

Following this there was a major incident in which my mental stability declined rapidly I was subsequently detained in a psychiatric hospital for a little under a month, following my release, I decided to take control of my mental health and help myself.

The first thing I did to help myself was cut off from everybody negative, which I realised I had to do, because I really was at a point where I could have reached crisis point if things didn’t change. I moved from one end of the country to the other, I blocked everybody’s number, Facebook and Twitter, it was a drastic move but so important and to anybody who struggling with their mental health I’d wholeheartedly recommend doing this, just cut yourself off from everybody negative, you don’t have to justify it, your health and welfare should be the most important thing in your life.

The next thing I did was go to my GP and re-start my medication. Sometimes you just need an extra push, psychiatric medication can’t change your life circumstances, but it can help you heal. This was a pretty big decision but it was one I needed to make.

The final thing I did was to take a break and find a hobby.  I went on holiday with my family, I started creating more positive content on YouTube while also documenting my recovery which has been one of the most helpful things I’ve done/ This is because I’m a part of a really supportive community on YouTube, and just reading comments like “you gave me hope” means so much.

The big move I made this year was to write and release my own book on the journey I’ve been on, and I wouldn’t change it because it’s made me who I am today.

After a few years of complete hell, I’ve turned my life around and I’m certainly in a much more positive place, things change and life changes for the better. My overall message for you all would be to never lose hope, just hold on because if you put in the time and work things will change, however don’t expect people to change things for you. Hold on and find recovery.

 

Lydia is a youtuber and film maker, talking about her mental health. You can see her channels here:

www.youtube.com/lydiisadinosaur

www.twitter.com/Lifewithlydia

 

How Meditation can improve our Mental health and wellbeing: Guest post by Jennifer Bennet

~ Eleanor Segall ~ 3 Comments

meditation

(image: Erriko Boccia at Unsplash )

Ahead of tomorrows World Mental Health Day, we are publishing articles focusing on our mental health.

Meditation has long been a tool used in mental health counselling and it is one that has been proven to be highly effective with coping with stress and anxiety as well as depression and other mental health issues. Medication is often a vital treatment for mental health issues, but meditation is also an ideal practice to integrate into a daily routine to help as well and the benefits of meditation are outstanding.

A great deal of our lives in general are spent lost in our thoughts and dealing with our personal feelings. Why not use that time for meditation instead of dwelling on negative thoughts and behaviours?

Besides the fact that taking time for meditation opens your mind to a little peace and quiet, there are so many benefits of meditating that can help mental health issues. Here are five of the best reasons to start meditating today so you can have a happier mind to help with mental health issues.

 

  1. Meditation helps clear your mind so that you can sleep better at night. A well-rested mind is better equipped to handle the stresses of life and keep a good reign on emotions during the waking hours.
  2. Meditation helps manage unhealthy behaviors by helping a person focus on viable solutions to problems. When we focus on just one issue and take time to carefully think about it in a positive way, it is easier to find a solution than it would be to randomly try numerous things to no avail. Mindful meditation allows a person to take time to delve deeply into a situation while focusing on how to resolve an issue wisely.
  3. The production of the hormone cortisol, which is known to weaken the immune system in the body, can be slowed down through meditation. When you have a better immune system, it’s easier to feel less stressed and be able to enjoy life better.
  4. Sitting down to meditate at least once every day can lead to having a better grasp on emotions. When you focus on objective ways to solve problems and face things in life, it is easier to control anger, depression and other emotions.
  5. Meditation helps keep your mind in the present instead of revolving to the past where you may have faced a bad relationship or other hardships. When you let go of the negative things that have a grasp onto your thought process, it is easier to move forward and face life with a renewed sense of self. This can have a profound impact on every aspect of your life including work, relationships and home.

 

How to Meditate

Some people believe that you must have scented candles, incense and soft music to meditate and while those things can certainly help ease your mind to help you find a peaceful calm, they are not at all required to find your way to inner peace and meditation. Here are some simple steps provided by the Taylor Benefits Insurance blog that you can follow to begin your journey into meditation and a firmer grasp on your own mental health and well-being.

 

Set a time

Let’s face it, when we don’t set an alarm to wake up in the morning it’s easy to oversleep and miss out on work and other important things in life. The same goes for meditation. This is an important step to take and once you decide to start meditating, it’s a good idea to try to set a time to do so each day. If you need to set a physical alarm, then get that alarm set and plan to sit down to meditate for at least 10 minutes each day. Consistency is key when you are meditating and it’s a good idea to make time for it every day. This will help keep your mind focused, so you can find your inner peace and start focusing on your problem-solving skills to lower your stress and find a little happiness that you may have forgotten about.

 

Breathe

When you meditate, take time to breathe deeply. From a siting position, sit straight and tall and breathe slowly but deeply. Be sure to wear clothing that won’t restrict breathing, so you can breathe freely during your meditation time.

 

Comfort is Key

No matter where you choose to meditate, try to make it as comfortable as possible. Whether you have a little space in your bedroom or even in the kitchen, pile up some comfy pillows or sit in your favorite chair and let yourself relax completely.

 

Choose Your Thoughts Wisely

Before you sit down to meditate, take time to choose one thing and only one thing to focus on during your meditation time. Meditation is not the time to let your mind wander in circles. When we can face one issue at a time and clear them from our mind, its easier to take steps to move forward with life with a sense of peace.

 

Pick Your Mantra and Focus

Now this is where you are going to take a slight step back and say, “What?” Something common to chant as a mantra is simply, “Om” which sounds like you are saying “Oooooooommmmmm” repeatedly. If that one does not work for you, then find a different mantra to chant during your meditation time. What you choose should help you feel relaxed.

While chanting your mantra, find a spot to fixate your eyes upon so you can focus clearly. This can be a candle if you have one, a spot on a wall or even a tiny flower placed across from you. The key is to stay focused throughout the meditation time.

While chanting your mantra, think positive thoughts such as visualising yourself winning a marathon (if you run), earning a promotion at work, completing a major assignment or whatever you feel you need to accomplish in your personal life.

Some people choose CD’s that have been prerecorded with slow, relaxing music on them. A great choice if you want to hear soft sounds would be a nature CD playing sounds of the forest or the ocean. Others prefer silence during meditation. Make some positive affirmation cards to place in your meditation area to help motivate you. These can include simple poetic phrases or even small sentences to help bring your inner peace. You could even listen to a prerecorded meditation CD or a YouTube video to help guide you throughout your meditation.

There is no set way to meditate and what works for one may not work for another. The most important thing is that you take time to meditate, get to know your true inner self and as you move forward you will soon find your way onto the healing path of inner peace and renewal as you learn more about yourself, your feelings and the strength of your own mind.  

 

Jennifer Bennet is a writer on wellbeing and an expert on meditation.

Why Writing therapy helps : Guest Post by Amy Hutson, Counsellor

~ Eleanor Segall ~ 2 Comments

writing therapy
(image: Amy Hutson)

I first started using writing therapy without really knowing what it was when I was having a tough time at school. There was something valuable about getting my thoughts down on to a page, instead of spinning around my head that helped to make sense of everything.

Since training as a counsellor many years later, I came across writing therapy and took some training in how to use it with clients. I’ve found it can be very powerful, alongside therapy or even on its own.

But what is writing therapy?

Writing therapy or expressive writing is basically writing as fast as you can without worrying about grammar or whether it makes sense. It might sound a bit odd, but it taps into your unconscious thoughts and can be cathartic writing things down, as well as helping to come up with answers to something you’ve been struggling with.

In the 1980s James W. Pennebaker was the first person to research how writing therapy helps and he set the challenge of asking people to write about their most traumatic experiences over four consecutive days. The results of the study were staggering, people felt much better both mentally and physically. So much so that people made less visits to the doctor at about half their usual rate, after the experiment.

So how can you use writing therapy?

There are lots of different techniques I use with clients, depending on what issue it is we’re discussing or what I think might be helpful to them. But here are a few things you could try at home and if it ever feels a bit too painful what you’re writing, you can stop at any time or write about something that feels safer.

Journalling

If you’ve never tried writing in a stream-of-conscious style of writing in a journal, I’d recommend starting here. Some people like to buy a lovely notebook and find a quiet space to write, sometimes at the beginning or at the end of the day. Then the idea is to write about whatever comes to mind. Even if you start by just writing ‘blah blah blah’, you will probably find something insightful will come up if you just keep writing and don’t stop to think. If writing every day feels too much, you could try writing whenever you feel you need to – it could be you’ve had a really rough day and want somewhere to vent or maybe something incredible happened and you want to record and remember it.

The unsent letter

The unsent letter can be powerful when you want to say something to someone but feel you can’t. It might be you’re angry or upset with someone and you’re holding on to those strong emotions, because you feel unable to share them. So, you simply write everything you want to say to this person in a letter without worrying about hurting anyone’s feelings, because it’s not going to be sent. Writing it alone can really help, but it can also be used as a way of getting your thoughts together before confronting someone in a less emotional state.

If you want to take this one step further, you could write a letter back to yourself from the other person. The results can be surprising, as they can offer another perspective to the situation you might not have thought of.

Quick lists

Writing lists quickly and without editing them can be helpful and used in lots of different ways. Say you’re feeling anxious, you could start a list like:

I’m really anxious about:

  • My new job
  • Lack of sleep
  • Bad diet

Rather than just focusing on the anxiety, writing a list can sometimes help uncover what might be causing it, which you could then explore further in a journal, with a friend or a counsellor.

Another example of a quick list which can help if you’re feeling low is:

Three good things that happened today:

  • I got through the day at work despite little sleep
  • I met a friend for coffee
  • I went to the gym

Writing therapy really helps my clients and it could help you too!

 

Amy Hutson is a counsellor and writing therapist, who offers therapy in Hove and worldwide on Skype. For more details visit www.amyhutsoncounselling.co.uk