Tag: Mental illness

4 Kinds Of Therapy To Consider by Rachelle Wilber

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

Therapy can be a great way to work through personal issues, improve your mental health, and make positive changes in your life. But with so many different types of therapy available, it can be hard to know where to start. Many people find that a kind of therapy works well for them, while others may benefit from a combination of different approaches. This overview will help you learn about four of the most common types of therapy to make an informed decision about what might work best for you. 

Cognitive Behavioural Therapy 

Cognitive behavioural therapy (CBT) is a type of psychotherapy that helps some people change negative thinking and behaviour patterns. CBT is based on the idea that our thoughts, feelings, and behaviours are interconnected. Changing our thoughts and beliefs can change our behaviour and emotions. CBT is effective in treating a wide range of mental health conditions, including anxiety and depression, so its worth a shot to see if its right for you. 

Group Therapy 

Group therapy is a type of psychotherapy that involves meeting with a group of people who are dealing with similar issues. Group therapy can be helpful because it allows you to share your experiences and feelings with others who understand what you’re going through. It can also help you learn new coping skills and gain insight into your thoughts and behaviors. Many people find group therapy to be a supportive and helpful experience- but see how it goes for you as an individual too. 

Interpersonal Therapy 

When we have issues with our relationships, it can be challenging to know how to make things better. Interpersonal therapy (IPT) is a type of psychotherapy that helps people improve their relationships with others. IPT focuses on the here and now, helping you to understand and change patterns of behaviour causing problems in your relationships. Several studies have shown that IPT is an effective treatment for depression- so this could be one to try. 

Family Therapy 

Family therapy is a type of psychotherapy that involves meeting with a therapist along with your family members. Family therapy can be helpful because it allows you to address problems within your family system. It can also help improve communication and relationships within the family. Research by experts found family therapy to be a supportive and helpful experience. However, some have said that it wasn’t the right experience for them and their family, so it is trial and error too.

These are just a few of the many therapy types available. If you’re considering starting therapy, talk to your doctor or mental health professional about what might be right for you. Also, remember, there is no “right” type of therapy. What matters most is finding a therapist you feel comfortable with and who can help you achieve your goals. You may also try a few therapies before finding the correct one to help yourself, your relationships and your family.

This article was written by freelance writer, Rachelle Wilber, living in the San Diego, California area, USA. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. Follow her on Twitter and Facebook: @RachelleWilber; https://www.facebook.com/people/Rachelle-Wilber/100009221637700/

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

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

Sometimes, you receive amazing book reviews on the internet and don’t realise they are there!

Yesterday, I stumbled upon Deb Wilk’s blog Living Bipolar – Deb has lived with bipolar disorder for many years and very kindly reviewed my book last year. She lives in the USA and is a talented blogger, sharing about her life living with bipolar.

I don’t always know what to expect with reviews, but this was so positive so thank you Deb for reading, enjoying and recommending my book Bring me to Light: Embracing my Bipolar and Social Anxiety. Heres some quotes from the review:

“Every word, paragraph and chapter of Bring Me to Light was utterly mesmerizing.  Eleanor Segall’s account of her battle with bipolar 1, panic attacks, and crippling social anxiety is so vibrant that the reader feels as though they are experiencing it right alongside her.

I would love to describe the book in detail, but I am not going to give anything away because this book is an absolute must-read.  Anyone who is bipolar or loves someone who is, should read this story.  It is a moving narrative that anyone, even those who do not suffer with mental illness, should read.  …

She is now an extremely forceful voice in the mental health community, and this accolade is incredibly well deserved.  Please read this book.  You will find it well worthwhile and, I am certain, as enthralling as I did.” (Deb Wilk, living bipolar blog)

To read more of Debs review click here

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

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

~ Eleanor Segall ~ 2 Comments
Image: Unsplash

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

Avoid strenuous exercise, alcohol and spicy food

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

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

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

Practice mindfulness and meditation

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

Turn off unnecessary electronics before bed

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

(image: Sincerely media via unsplash)

Switch to breathable bedding – and avoid these

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

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

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

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

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

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

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

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

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

Take a shower before bed

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

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

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

7 Tips To Make Your Personality Shine Through.

~ Eleanor Segall ~ 4 Comments

Photo by Vonecia Carswell on Unsplash

When it comes to selling yourself, whether it be in a job interview or on a first date, personality is key. If you can make the person you’re talking to feel like they know you, they will be more likely to trust and like you. In today’s blog post, we’re going to give you seven tips for making your personality shine through!

Be Yourself!

This may seem like obvious advice, but it’s important to remember that people can see through fake smiles and forced laughter. Be genuine in your interactions, and people will respond positively. This is such great advice! Being genuine is always the best policy.

Make Sure You are Well-Groomed and Presentable

First impressions matter, so take the time to make sure you look your best before meeting someone new. It doesn’t have to be anything fancy – just clean clothes, combed hair, and a pleasant smile will do the trick! People definitely judge books by their covers, so making a good first impression is essential if you want to make a good impression overall.

Find Common Ground

When you’re talking to someone, try to find common ground that you can connect on. This could be anything from a shared love of animals to a similar sense of humor. Once you’ve found something that you have in common, use it as a way to start a conversation and get to know the other person better. Finding common ground is such a great way to build rapport and make the other person feel comfortable. It’s also a great way to learn more about someone else!

Ask Questions

Asking questions is a great way to show that you’re interested in the other person and want to get to know them better. Make sure to ask open-ended questions that can’t be answered with a simple yes or no – this will encourage the other person to share more about themselves. This is such an important tip! Asking questions shows that you care about getting to know the other person, and it also allows you to learn more about them.

Be a Good Listener

It’s important to be a good listener when you’re talking to someone. This means not only hearing what they’re saying but also trying to understand their point of view. Show them that you’re interested in what they have to say by making eye contact and nodding your head occasionally. Being a good listener is an essential skill for anyone who wants to build strong relationships with others. It shows that you care about the conversation and want to understand the other person’s perspective.

Be True to Your Style

No matter what your style is, be true to it! If you try to change the way you dress or act to fit in with someone else, they’ll see right through it. Be confident in who you are, and people will be drawn to your unique personality. This is such an important tip! Being true to yourself is essential for anyone who wants to build strong relationships with others. It shows that you care about the conversation and want to understand the other person’s perspective.

Don’t Be Afraid to Stand Out From The Crowd

If you’ve been wanting to get a piercing or tattoo, go for it but read up about it! This is a great way to show the world that you’re not afraid to be yourself. Make sure you do your research first and read about septum piercings before you get one done. It’s also a great conversation starter! Also, check with your workplace whether you can have certain piercings in at work.

Following these tips will help you to make your personality shine through. Be genuine, well-groomed, and confident in who you are, and you’ll be sure to make a great impression. Don’t be afraid to express yourself and show the world that you’re unique – it’s one of the best ways to build strong relationships with others.

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

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

~ Eleanor Segall ~ 5 Comments

(image: Best for You NHS)

The team at Best For You NHS interviewed me about my life journey with bipolar disorder and anxiety. I hope it helps anyone, particularly young people, who are struggling.

You can read the interview that I did with Annabel here. Trigger warning as discusses suicidal thoughts, being in hospital and sexual assault.!

Thank you Annabel and team!

Best for You is a new NHS programme in London to help young people and their families access mental health support We know many can’t access the support they do desperately need and CAMHS services here in the UK are overstretched. I hope that by sharing my story it helps young people feel less alone, but we desperately need more funding into childrens mental health services too!

(Images by Best for You NHS)

Eleanor x

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

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


The other day I was contacted over on Twitter by a senior mental health nurse who had read my book ‘Bring me to Light.: embracing my bipolar and social anxiety’. She felt that it should be read by her colleagues at Norfolk and Suffolk mental health trust, here in England, and so donated a copy to the staff library for them to read- and they shared this photo.

This was by far one of the most touching and special things to have happened on my book journey- while it may seem small, to me it means the world.

I wrote my book, my memoir about living with bipolar disorder and social anxiety to help other people going through it (and their families) feel less alone. However, to see it being used by mental health hospitals- where I have been twice in my life, though in London- brings me hope.

Hope that professionals will read it and learn from it (there were times in hospital that I wasn’t fully happy with my care but most staff were amazing).

Hope that we can make a change and help the stigma around mental illness to fall.

Hope that by sharing my story, it will encourage others to feel comfortable to share theirs without fear of shame or embarrassment.

So thank you to Dawn💕 and Norfolk and Suffolk mental health trust. If you’d like a copy of my book : https://lnkd.in/e3cheTw

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

~ Eleanor Segall ~ 8 Comments

(image: Roman Odintsov)

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

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

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

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

(image: Karolina Grabowska: Pexels)

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

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

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

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

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

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

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

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

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

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

Love,

Eleanor

xx

Reasons Why Group Therapy Might Be Your Next Step to Healing by Lizzie Weakley.

~ Eleanor Segall ~ 2 Comments
(image: Pexels: §§

Accepting help for mental health issues is an undeniably courageous step in the healing process. Individual counseling can provide you with many helpful tools for coping with your issues, but so can group counselling. Here are a few reasons why group therapy might be the next step in your healing journey. 

Groups Are a Sounding Board 

One of the most beneficial aspects of group counselling is that the group can act as a sounding board. Whatever dilemmas you are facing, whatever you’re struggling with in your mind, you can voice it to your group and get helpful feedback. Your group mates will likely come from diverse backgrounds and have had their own unique experiences. Their outside perspectives can give you insight into how to handle difficult situations and emotions. Whether it is, a group can give you guidance based on their own experiences, which can help yours. 

Group Therapy Can Be More Cost-Effective Than Individual Therapy 

Group therapy can be more budget-friendly than individual therapy. And, just because group therapy tends to cost less, that does not mean it lacks any of the quality you would get from individual counselling. Group counselling can be empowering and helpful in the same way individual therapy is, and it is a great option for those who will have to pay out-of-pocket costs. 

Groups Help You Learn About Yourself 

Each of your group’s members will figuratively hold up a mirror so that you can take a deeper look at yourself. You can only learn so much about yourself on your own; having those outside perspectives can make your self-introspection all the more intensive and meaningful. There are things about yourself you might not be able to see that others can help you uncover. 

Groups Can Help You Develop Social Skills 

Social skills are something many of us adults haven’t fully developed, especially as we struggle with our own psychological issues. In a group, you might feel less isolated, plus you will have the opportunity to engage with other people. Here you can learn how to better get along with others and express yourself in a group setting. Studies have found that adventure-based group therapy can particularly help people develop their social skills. 

Whether you choose to do group therapy due to finances or because you want to build your social skills, it is an option that works well for most people. You get a new support network of people who are going through similar things and are also looking for reciprocal support. Allow them to hold up the mirror so you can look in and see who is really there. 

This article was written by freelance writer Lizzie Weakley

How To Let Go Of Hurtful Memories And Live A Happier Life.

~ Eleanor Segall ~ 6 Comments
(image: Pexels)

Do you ever feel like your past is holding you back from being happy in the present? If so, you’re not alone. Many people find it difficult to let go of hurtful memories, especially if they’ve experienced a traumatic event. However, carrying around these negative memories can be incredibly damaging to your mental health and wellbeing. That said, this blog post will discuss how to let go of hurtful memories and lead a happier life!

Acknowledge your hurtful memories

The first step to letting go of hurtful memories is acknowledging them. This may seem like a difficult task, but it’s important to face your demons head-on. Once you’ve acknowledged your hurtful memories, you can begin the process of healing. If you’re not sure how to start this process, consider talking to a therapist or counsellor. They can help you work through your feelings and start the journey to recovery.

Understand that your past does not define you

One of the most important things to remember when trying to let go of hurtful memories is that your past does not define you. Just because you’ve experienced trauma or pain in your life doesn’t mean that’s all there is to you. You are so much more than your hurtful memories! Allow yourself to see the good in yourself and know that you deserve happiness.

Also, don’t forget that your hurtful memories don’t have to control your present or future. Just because something bad happened in your past doesn’t mean it will happen again. You have the power to create a bright future for yourself, no matter what your past may hold.

Focus on the present and build a positive future

Once you’ve acknowledged your hurtful memories and accepted that they don’t define you, it’s time to focus on the present. What makes you happy right now? What are your goals for the future? Start spending your time and energy on things that make you feel good. Fill your life with positivity and watch as your hurtful memories start to fade away.

It’s also important to forgive yourself for what happened in the past. Forgiving yourself doesn’t mean forgetting what happened or downplaying its importance. It simply means letting go of the negative feelings associated with the event and moving forward with your life. Remember, you deserve happiness!

Seek professional help if needed

If you find yourself struggling to let go of hurtful memories, don’t be afraid to seek professional help. There’s no shame in admitting that you need assistance to deal with your past. A therapist or counsellor such as from The Awareness Centre, can help you work through your feelings and develop healthy coping mechanisms. They can also provide support and guidance as you begin the process of healing.

Letting go of hurtful memories is a difficult but necessary task if you want to lead a happier life. However, by following the tips outlined above, you can start on the path to recovery and begin living the life you deserve!

This article was written by a freelance writer.

11 Most Effective Ways for People to Protect Their Mental Health- A Guide by The Mental Health Foundation.

~ Eleanor Segall ~ 4 Comments
(image: Mental Health Foundation)

The 11 most effective ways for people to protect their mental health are revealed in a guide launched today by the Mental Health Foundation. 

The free guide, Our Best Mental Health Tips is based on the Foundation’s own ground-breaking study on what protects people from common problems such as anxiety and depression.  

The innovative study on which the new guide is based combined existing evidence about how we can protect our mental health with experts’ views, alongside the opinions of members of the public. 

Dr Antonis Kousoulis, who led the research and is a Director of the Foundation, said: ‘Our new guide encourages us to take care of the fundamentals of life – our relationships, our experiences, our bodies and our finances.  

‘The evidence shows that this is far more likely to keep us mentally healthy than the gimmicks and miracle cures promoted by some in the ‘wellness’ industry, who prey on our vulnerability. 

‘The truth is, there are no quick fixes for good mental or physical health. What works is developing healthy habits in our daily lives, that help us to feel OK and able to cope with everything. 

‘For example, in our new guide we talk about getting more from our sleep, learning to understand and manage our feelings, planning things to look forward to and getting help with money problems.’ 

The full list of mental health-promoting actions suggested by the new guide is as follows: 

  • Get closer to nature 
  • Learn to understand and manage your feelings 
  • Talk to someone you trust for support 
  • Be aware of using drugs and/or alcohol to cope with difficult feelings 
  • Try to make the most of your money and get help with problem debts 
  • Get more from your sleep 
  • Be kind and help create a better world 
  • Keep moving 
  • Eat healthy food
  • Be curious and open-minded to new experiences 
  • Plan things to look forward to 

Most members of the public involved in the study had experienced their own, or family members’ problems with mental health, so had the benefit of hindsight when assessing what helps most with prevention.  

The study was published in the peer-reviewed American Journal of Health Promotion

The new guide (and the research on which it is based) acknowledges that people may be unable to follow some of its suggestions, for instance because the place they live makes it impossible to sleep well or spend time close to nature. 

Dr Kousoulis added: ‘Enjoying good mental health should be an equally accessible goal for all of us, yet it is often out of reach for many. Government action is needed to create the circumstances that solve problems that are beyond individuals’ reach, and help prevent people having problems with mental health in the first place.’ 

You can download the new guide free of charge from the Mental Health Foundation website. You can also order hard copies by post, with a small charge.

About the Mental Health Foundation   

Our vision is of good mental health for all. The Mental Health Foundation works to prevent mental health problems. We drive change towards a mentally healthy society for all, and support communities, families and individuals to lead mentally healthy lives with a particular focus on those at greatest risk. The Foundation is the home of Mental Health Awareness Week www.mentalhealth.org.uk   

This is a non sponsored article written by the Mental Health Foundation.