Tag: recovery

Healing The Mind And Body Through Supportive Recovery Practices by Isla Salt

~ Eleanor Segall ~ Leave a comment

(image: Yannic Laderach, Unsplash)

Recovery from addiction is a deeply personal and often challenging journey. Each individual faces unique struggles, yet a common thread binds everyone together—the need for healing that nurtures both the body and the mind. Traditional treatments like medical detox and counselling are essential, but recovery extends beyond them. To truly sustain sobriety, many people benefit from incorporating supportive practices that promote physical wellness, emotional balance, and meaningful social connections.

Holistic recovery approaches focus on treating the whole person rather than just the symptoms of substance use disorder. This means addressing the emotional, mental, physical, and even spiritual aspects of health. Within this framework, two practices stand out for their effectiveness and accessibility: yoga as a healing tool and group therapy as a platform for connection and accountability. Together, these methods create a powerful balance, helping individuals not only manage cravings and triggers but also build resilience and long-term stability.

Understanding the Need for Holistic Healing

Addiction impacts far more than just the body. While substances can cause direct harm to organs and brain function, the cycle of dependency often disrupts emotional health and weakens relationships. Recovery programs that focus exclusively on physical detoxification may overlook the importance of mental clarity, emotional regulation, and social support—elements that are equally important in building a healthy life.

Supportive recovery practices go hand in hand with evidence-based therapies to address these needs. By combining structured treatments with holistic methods, people in recovery gain tools to manage stress, regulate emotions, and connect with others who understand their struggles. This integration often leads to improved outcomes and a reduced risk of relapse.

Yoga as a Pathway to Recovery

One of the most effective practices in holistic recovery is yoga for addiction recovery. Yoga provides more than just physical exercise; it is a discipline that strengthens the body, calms the mind, and fosters inner awareness. For people in recovery, yoga offers a constructive way to process emotions, cope with stress, and rebuild confidence.The benefits of yoga extend into multiple dimensions of healing:

  • Physical strength and resilience: Addiction often leaves the body weakened. Yoga helps restore energy, balance, and flexibility, giving individuals a sense of vitality.
  • Mental clarity: Breathwork and meditation in yoga reduce anxiety and improve focus, making it easier to navigate triggers and cravings.
  • Emotional regulation: Yoga encourages mindfulness, helping individuals respond to stress rather than react impulsively.
  • Spiritual connection: For many, yoga fosters a sense of purpose and inner peace, providing a meaningful counterbalance to past struggles.

Practicing yoga in recovery also creates structure and routine, both of which are essential for maintaining sobriety. Whether practiced individually or in a group setting, yoga can become a safe space to reconnect with oneself and rediscover a healthier way of living.

(image: Unsplash: Helena Lopes)

The Role of Community in Recovery

While practices like yoga are powerful for personal healing, recovery is not meant to be a solitary process. Addiction thrives in isolation, and overcoming it requires connection, support, and accountability. This is where community-based approaches such as group therapy play a vital role.

Human beings are social by nature, and support networks are key to emotional resilience. In group settings, individuals can share their stories, listen to others, and gain reassurance that they are not alone in their struggles. This shared experience often reduces shame and fosters empathy, which are critical for long-term healing.

Group Therapy as a Cornerstone of Support

Group therapy for substance abuse provides a safe and structured environment where individuals can open up about their experiences. Guided by a trained therapist, group sessions encourage honesty, accountability, and peer support. Unlike individual therapy, which focuses on one person’s journey, group therapy highlights the power of collective healing. Key benefits of group therapy include:

  • Shared understanding: Listening to others with similar struggles helps normalize feelings and experiences.
  • Accountability: Members often motivate each other to stay on track and celebrate progress.
  • Skill-building: Sessions may teach coping strategies, communication skills, and relapse prevention tools.
  • Hope and inspiration: Seeing others succeed in recovery can inspire confidence and determination.

Group therapy also helps individuals rebuild social skills that may have eroded during addiction. By practicing healthy communication and learning to trust again, participants strengthen the foundations of meaningful relationships outside the therapy room.

Balancing Individual and Collective Healing

The combination of yoga and group therapy illustrates how both individual and collective healing practices can work hand in hand. Yoga allows individuals to reconnect with themselves, build strength, and find calm in the face of challenges. Group therapy provides the encouragement and accountability that comes from shared experiences. Together, these practices address both the internal and external dimensions of recovery.

For many, the integration of body-focused and community-based approaches creates a balanced recovery journey. It ensures that healing is not only about overcoming physical dependence but also about cultivating emotional stability and social connection.

The Long-Term Impact of Supportive Practices

Recovery is not a short-term process—it is a lifelong commitment. Supportive practices like yoga and group therapy provide tools that individuals can carry with them long after formal treatment has ended. These practices foster resilience, helping individuals manage stress, cope with setbacks, and continue growing on their path to wellness.

Some people incorporate yoga as part of their daily routine, using it as a grounding practice. Others rely on ongoing group sessions or peer support communities to maintain accountability. The beauty of supportive recovery practices is their adaptability—they can evolve with a person’s needs and provide consistent strength throughout life.

Creating a Sustainable Recovery Lifestyle

The journey to sobriety is about much more than simply avoiding substances. It is about creating a lifestyle that supports health, purpose, and connection. A sustainable recovery lifestyle often includes:

  • Regular physical activity, such as yoga or other mindful exercises.
  • Participation in therapy or peer support groups.
  • Healthy nutrition and sleep habits.
  • Engagement in meaningful work, hobbies, or service.
  • Building strong, supportive relationships.

When individuals embrace both holistic and therapeutic practices, they are better equipped to live fulfilling lives beyond addiction.

Final Thoughts

Healing from addiction requires more than detoxification or medication—it requires a comprehensive approach that nurtures the mind, body, and spirit. Practices like yoga provide personal healing and inner balance, while group therapy fosters community, accountability, and shared growth. Together, they create a powerful foundation for lasting recovery.

By embracing supportive recovery practices, individuals not only overcome addiction but also rediscover the strength, resilience, and joy needed to build a healthier and more purposeful life.

This blog contains sponsored links.

World Suicide Prevention Day Webinar with Bipolar UK

~ Eleanor Segall ~ Leave a comment

Today is World Suicide Prevention Day.

A year or two ago, I recorded this webinar with Bipolar UK talking about our family story (mine and my Dads) with bipolar disorder, suicidal ideation, depression and both of us finding recovery.

Suicide is a terrible but common outcome of bipolar and acute mental health episodes. I also know what it is like to lose a loved one to suicide and mental illness and the pain that brings.

I share this webinar today to raise awareness, but also to encourage people to go to their GP/psychiatrist/ family/ spouse and talk, if safe, about what is going on for you.

Watch here, with care, trigger warning : discusses bipolar episodes, suicidal ideation

In this webinar, Bipolar UK CEO Simon Kitchen shares the findings of the Bipolar Commission on the critical link between bipolar and suicide. He is joined by Ashley Brice, an experienced crisis negotiator with the British police specialising in suicide prevention, and Eleanor Mandelstam, author and freelance writer who lives with bipolar. Together, they explore the risk factors, warning signs, and practical strategies to prevent suicide, offering crucial insight for anyone living with bipolar, supporting someone with bipolar, or wanting to better understand how bipolar impacts mental health and suicide risk.

Eleanor x

Maaglei Nefesh Mental Health Fundraising Campaign for Jewish New Year

~ Eleanor Segall ~ Leave a comment

I am honoured to be an Ambassador for Maaglei Nefesh מעגלי נפש with Rav Yoni Rosensweig, an organisation that is close to my heart. In recent years, it has provided support to those who are struggling with mental illness, yet still wish to find a way to live their life in accordance with Halacha (Jewish Law) to the best of their abilities. Maaglei Nefesh saves lives, helping people with bipolar disorder, depression, anxiety, OCD, PTSD, eating disorders, schizophrenia, psychosis and many kinds of mental illness. Maaglei Nefesh does groundbreaking work globally and has been at the forefront while helping to break stigmas and silence that can surround those suffering. The organisation contributes to literally saving lives, as well as vastly improving the quality of life for many.

This Rosh Hashana, please partner with me if you can to help ensure that Maaglei Nefesh can continue to provide such important assistance to all who request it. During this campaign any sum you donate will be matched so that your impact and the positive effect your donation has will be doubled.

You can donate whatever you can afford to my page here: https://causematch.com/mnefesh/eleanormandelstam

Thank you so much for supporting this important cause. May we all be blessed with a sweet, happy, peaceful and secure new year.

Love, Eleanor

Dual-Diagnosis Care: Tackling Addiction and Mental Illness Together by Elizabeth Howard

~ Eleanor Segall ~ 2 Comments

(Image: Unsplash)

A dual diagnosis occurs when an individual simultaneously struggles with a mental health disorder and a substance use disorder. Far more common than many realise, dual diagnoses can involve combinations such as depression and alcohol dependence, anxiety and benzodiazepine misuse, bipolar disorder coupled with stimulant abuse, or PTSD alongside opioid addiction. Attempting to treat one condition in isolation while neglecting the other typically leads to inadequate results and higher relapse rates. Dual-diagnosis care addresses both issues in tandem, recognising the complex interplay between mental health and addiction. Below, we explore five essential components of an effective, integrated treatment approach that fosters sustainable recovery.

Understanding the Link Between Mental Health and Addiction

Self-medication is a common pathway to substance misuse: someone experiencing chronic anxiety may reach for alcohol to calm racing thoughts, while an individual with untreated depression might use opioids to numb emotional pain. Unfortunately, what begins as short-term relief often worsens underlying psychiatric symptoms. Alcohol, for example, disrupts sleep and brain chemistry, intensifying anxiety or depression over time. Conversely, the guilt, shame, and isolation that emerge from addiction can spark or aggravate mood disorders.

Recognising this bidirectional relationship is critical in dual-diagnosis care. Clinicians assess not only which substance came first, but also how each condition fuels the other. By identifying triggers—whether social stressors, traumatic memories, or genetic vulnerabilities—therapists can help patients develop healthier coping strategies. Early psychoeducation enables individuals to see how their mental health and addiction are intertwined, fostering motivation to engage in comprehensive treatment.

Comprehensive Assessments for Accurate Diagnosis

Misdiagnosis is rampant in dual-diagnosis cases: withdrawal symptoms can mask depression, and manic episodes may be mistaken for cocaine highs. To avoid these pitfalls, providers conduct thorough biopsychosocial evaluations that delve into psychiatric history, substance use patterns, family dynamics, medical background, and co-occurring health issues. Standardised screening tools—such as the PHQ-9 for depression, GAD-7 for anxiety, CAGE for alcohol misuse, and the Addiction Severity Index—offer structured insights that guide diagnostic clarity.

Laboratory tests and, when indicated, neuroimaging can reveal medical complications—like liver dysfunction in heavy drinkers or neurochemical imbalances in long-term stimulant users. Ongoing assessments throughout treatment help clinicians monitor progress, adjust medication, and refine therapy goals. An accurate, layered diagnosis ensures that neither the mental health disorder nor the addiction is minimized, laying the groundwork for a cohesive care plan.

The Role of Integrated Treatment Plans

Unlike traditional models that silo psychiatric care and addiction treatment, integrated plans bring multidisciplinary teams together. Psychiatrists, addiction medicine specialists, psychologists, social workers, and certified peer support counsellors collaborate on a unified treatment blueprint. Core elements may include:

  • Medication management to stabilise mood disorders and reduce cravings (for instance, SSRIs for depression and buprenorphine for opioid dependency)
  •  Evidence-based psychotherapies such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and trauma-focused interventions for PTSD
  • Group therapy sessions that address both substance use behaviours and coping skills for anxiety or mood regulation
  • Family therapy and psychoeducation to repair relationships and build a supportive home environment
  • Holistic modalities—mindfulness training, yoga, nutritional counseling—aimed at restoring overall well-being

Coordinated care prevents mixed messages and redundant treatments. When each provider shares a common set of goals and progress metrics, patients receive consistent guidance, and their support network remains informed and engaged.

(image: Alysha Rosly, Unsplash)

Flexible Care Through Programs Like the Intensive Outpatient Program

Not everyone with a dual diagnosis needs round-the-clock residential care. For those with strong support systems, manageable symptom severity, and stable living conditions, outpatient solutions can strike the right balance. A reputable intensive outpatient treatment program offers structured therapy multiple times per week, while allowing individuals to live at home and maintain work or family responsibilities.

These programs typically include group counselling, individual therapy, psychiatric check-ins, and relapse prevention workshops. They serve as a transitional step either before entering less intensive outpatient care or following discharge from an inpatient facility. Flexible scheduling and a mix of virtual and in-person sessions accommodate diverse lifestyles, enabling more people to access high-quality dual-diagnosis treatment without uprooting their lives. In the UK, these were known as ADTU units attached to hospitals, but there are less of these on the NHS.

The Importance of Ongoing Support and Aftercare

Recovery from a dual diagnosis doesn’t end when formal treatment ends. Long-term success hinges on robust aftercare and relapse prevention strategies that recognize recovery as a lifelong process. Essential components of sustained support include:

  • Peer support groups—such as Dual Recovery Anonymous or integrated 12-step fellowships—that offer lived-experience encouragement
  • Regular outpatient counselling or case management to address emerging challenges and adjust treatment plans
  • Medication-assisted maintenance, when appropriate, to stabilise chronic mental health conditions and prevent relapse
  • Life-skills workshops for stress management, financial planning, and vocational training to strengthen daily functioning
  • Digital tools and telehealth check-ins that enhance accessibility, especially for those in remote areas

Family involvement remains vital: ongoing family therapy sessions and education empower loved ones to recognize early warning signs and respond effectively. Community resources—like sober living homes and recreational recovery programs—further enrich social support, reducing isolation and reinforcing positive lifestyle choices.

Conclusion

Effective dual-diagnosis care transcends the simplistic view of treating mental illness and addiction separately. By acknowledging their deep interconnection, clinicians can offer comprehensive assessments, integrated treatment plans, flexible program options, and enduring aftercare. Whether delivered through residential facilities or outpatient settings, these five components—link recognition, accurate diagnosis, collaborative treatment, adaptable program structures, and sustained support—equip individuals with the skills and stability needed for lasting recovery. Embracing a holistic, patient-centered approach that addresses the whole person, not just isolated symptoms, paves the way for renewed health, purpose, and hope.

This article was written by Elizabeth (Lizzie) Howard, writer and contains a sponsored link.

5 Daily Habits for Mental Clarity and Emotional Balance by Miranda Spears.

~ Eleanor Segall ~ 2 Comments

(image: Roxana Zerni, Unsplash)

You need daily habits in your life for mental clarity; these daily habits are often vital for wellbeing. Sometimes your mental health might take a dip, you might feel drained, depressed or feeling like you are left behind and cannot keep up. Here are some daily habits that can help to boost your mental health:

Practice Morning Mindfulness

Mindfulness can include simple tasks such as starting off the day on a positive note and setting good intentions by writing or speaking affirmations or engaging in prayer. Every day after you get up, you should make your bed as this is a small exercise that will only take two minutes of your day and prepare for a good day. As soon as you get up, do some simple, mindful stretches like swinging your arms in circles or doing the cobra pose to prepare your body for a focused day quickly. 

Move Your Body

You should move your body and avoid sitting in one place, as moving around ensures that blood flows to your brain better and faster, providing it with oxygen, and activities like taking a stroll, especially early morning strolls when the weather is nice and there is calm in the air, are also good for you. You can breathe in fresh air and it makes you look at things from a new perspective. So, take morning or lunchtime walks so you may be prepared for the day. You can also do activities like yoga which boosts mindfulness and helps you get mental clarity. It can also calm your mood, and you can also do cardio workouts like cycling and running to give your brain the pump of blood it needs and help you think more clearly and better. 

Fuel Your Brain 

If you want your brain to think clearly, you must provide it with the right type of nutrients, too. You should make a list of foods that are good for your mental health and incorporate them into your daily routine. You can have fruits and vegetables, healthy carbs and proteins as your brain cells need nourishment to think better, too! You should also drink water and get yourself hydrated, as water makes your blood move around the body faster, wakes up your brain, and increases brain function. Also, you can take supplements like chlorella, a high protein plant. Some chlorella benefits include detoxification and improved focus, which are good for mental clarity.

Journalling for Emotional Release

There are some activities, like journalling, that you can do at the end of the day to let go of any stress that your body has. You can write about the things that went wrong in the day and what went well. Take your time to reflect on things so you do not end up overthinking things and overstimulating your brain. You should have a journal by your bed so if you feel like some unprocessed thoughts are coming to you, you can vent them out in your journal, which should help your mental health. 

Sleep Better

Establish a bedtime routine for yourself that is unique to you so that you can look forward to it every night, and it helps you sleep better. You can read a book, lower the brightness of the lights in your room, and have decaffeinated tea or water. You should also avoid screens before going to bed, the LED light is not good for your eyes and does not let you sleep well. The use of screens has proven to have a strong link with less sleep time and delayed sleep. 

Daily activities for your mental health require you to be consistent and true to yourself if you really want to see the results.. So, start with something small like making your bed and practicing mindfulness and then keep on adding some activities to your routine so by the end of a few days, you meet with a better, improved version of yourself, one with a clear mind and better health.

This blog was written by Miranda Spears.

Crave: Harnessing The Hidden Biology of Addiction and Cancer by Dr Raphael E. Cuomo, PHD.

~ Eleanor Segall ~ 2 Comments

(image: Todd Trapani, Unsplash)

Modern life surrounds us with easy dopamine triggers: sweetened coffee on every corner, endless scrolls of video, nicotine vapes disguised as fashion accessories. My research career has shown me that these cues are not merely temptations; they are biological signals that reshape metabolism, immunity, and even cancer risk. In my book, Crave: The Hidden Biology of Addiction and Cancer, I set out to explain why.

Why cravings feel hard wired

Craving evolved as a survival mechanism. In the brain, the mesolimbic pathway flags calorie dense fruit, social bonding, or safety as worth seeking. That same circuitry now lights up for ultraprocessed snacks and late night streaming. Functional MRI studies reveal identical patterns of dopaminergic surge whether volunteers anticipate nicotine or a sugary drink, and chronic exposure dulls the reward system’s sensitivity. Over time, people need stronger stimuli for the same lift, a neuroadaptation called tolerance. My laboratory group has observed that tolerance often precedes measurable changes in inflammatory biomarkers that predict cancer progression.

From appetite to oncology

The epidemiology is startling. Meta analyses link daily sugary beverage intake with elevated colorectal cancer incidence, independent of body mass. Tobacco remains the most potent modifiable carcinogen worldwide, yet nicotine pouches marketed as “clean alternatives” still activate . Adults who replace smoking with high sugar snacks trade one risk for another; insulin spikes feed oncogenic pathways. Craving is the bridge that explains these patterns.

Listening instead of suppressing

A central message of the book is that craving is not a moral failing. It is feedback. By tuning into the signal, by asking why a craving appears rather than fighting it, we can leverage biology rather than battle it. For example, a brief walk that raises heart rate for ten minutes stimulates endocannabinoids that naturally quell appetite and elevate mood. Clinical trials suggest that this micro intervention yields sharper cognitive performance than an afternoon energy drink.

Sugar Cravings and Mental Health

Craving for sugar sits at the crossroads of addiction science and mental health because sucrose triggers the same dopamine opioid cascade in the brain that reinforces nicotine and alcohol, yet the rapid glucose spikes that follow can crash into irritability and low mood, creating a loop that feels compulsive rather than indulgent.

Evidence based tools break this loop: cognitive behavioural therapy teaches people to notice the stress cue that precedes a sugar hunt, mindfulness based relapse prevention strengthens the ability to ride out urges, nutrition counselling pairs slow digesting carbohydrates with protein to steady blood glucose, and peer groups such as SMART Recovery provide social accountability when willpower fades.

Small pivots, measurable gains

Patients who swap sugary breakfasts for fiber rich protein report fewer mid morning crashes within three weeks. Continuous glucose monitoring confirms smoother glycemic curves, and inflammatory markers such as CRP trend downward after eight weeks. Similar improvements follow digital media fasts that compress social scrolling into defined windows, freeing cognitive bandwidth and reducing late night cortisol spikes that impair immune surveillance.

Practical first steps

There exist a number of science grounded experiments readers can try: hydrate before caffeine to blunt adrenal overstimulation, pair resistance exercise with a protein rich meal to modulate leptin, schedule technology free evenings to restore natural melatonin rhythms. Track how your body responds, adjust, repeat. The data you gather on yourself becomes a personalised research study with real health dividends.

Final thought

Our ancestors survived by responding to biological urges; we thrive today by understanding them. Crave offers a map from reflexive consumption to intentional living, informed by years of bench science, clinical trials, and population studies. My hope is that readers finish the book feeling empowered to decode their own signals, rewrite their relationship with desire, and protect long term health in the process.

If that resonates, I invite you to explore the full story within the pages of Crave and share your experiences. Let curiosity, not discipline alone, guide your next step. To get your copy of Crave, please see the following link: https://www.amazon.com/dp/B0F8YVNB2S

(image: Raphael E Cuomo PHD)

5 Steps to Finding Deeper Inner Peace by Miranda Spears

~ Eleanor Segall ~ Leave a comment

(image: Amy Treasure: Unsplash)

In a world of continuous alerts, daily stresses, and the need to be effective, inner peace can be a distant, even impossible idea, but there are still moments- tiny, little corners that speak of peace. The difficulty is to get back to that silence when life is noisy.

These are five easy and considerate steps that can be used to guide the path towards inner peace. All of them need perfection, but most importantly, they need willingness.

1.   Make Room to Pause

The sound of daily life usually overshadows what is important. It does not mean that one has to retreat or change drastically to slow down. Other times, it is just a choice of sitting down and taking a few minutes before rushing out the door or taking a walk without music or any other distractions.

Space is the process of letting the mind breathe. It is in silence that thoughts can settle. The ever-rotating motion starts to decelerate. This is where the foundation of peace is made by creating space in your busy lives.

2.   Listen to the Body

In many cases, the body narrates before the mind can comprehend. The tight shoulders, shallow breathing, and clenched jaws are indications that something is wrong inside. Peace is not only about having the right thoughts, but it is also about feeling safe and being in the body.

That is why physical awareness is important. Observing posture, breath, or tension may be a way to come back to the present. In case you live in the region/USA, somatic healing Orange County specialists can lead this type of body-based consciousness in a more comprehensive, supported manner. They are concerned with making people realise that emotions and experiences are stored in the body, and this can be the gateway to healing and permanent peace.

3.   Make Things as Simple as Possible

It is not possible to have peace in a filthy environment. Whether it is a cluttered room or a cluttered calendar, what fills your space and what fills your time is what defines your feelings on the inside. Simple does not imply giving up everything.

It is a matter of making decisions that can really promote well-being.  It can be as easy as removing two or three items that you do not need, like saying no without feeling guilty, or emptying the small drawer that has been cluttered up long ago.

All small streamlining gestures say something that life does not need to be hectic, and in most cases, there is peace beyond the clutter.           

Each small act of streamlining says something: Life does not need to be busy, and in many cases, there is peace on the other side of the clutter.

4.   Gentle Self-Honesty

Peace does not imply evading harsh realities. Actually, one of the most obvious ways to become whole is honesty, which is said in a kind way to oneself. This type of honesty is not judgmental. It is about the soft question of what you really need, or if this is how you want to live.

Truthful contemplation can raise painful feelings. It also brings clarity. And in that clarity, peace may start to grow.

5.   Find Time for Others

Life has its moments of greater meaning, the sunrise, laughing with a loved one, or doing something nice to a stranger without any reward. These are the times that make you remember that you are more than the to-do list.

Inner peace can be found by looking at meaningful moments, not urgent moments. It is the act of paying attention to what is joyful, awing, or connecting. These experiences satisfy something within that nothing in terms of productivity or distraction ever can.

The more meaningful moments are embraced, the more they increase, and in them, there comes a feeling of peace that does not rise and fall with the day.

Conclusion

Inner peace is not a place to visit. It is a soft manner of getting around in the world, of being with yourself in a kind and openhearted way.

The small moments are the beginning of peace. It is fed by being there, fed by telling the truth, and cultivated by being in touch with the body, with others, and with what is most important.

This blog was written by Miranda Spears

Coping With Health Anxiety In Caring Roles: A Guide For Professionals Who Hold It All Together by Jolian Ardolino at Ardolino Counselling

~ Eleanor Segall ~ Leave a comment

Author: Jolian Ardolino

(image: Unsplash: Angelina Sarycheva)

If you’re reading this, you likely know what it’s like to care deeply for others – whether as a nurse, paramedic, therapist, social worker, or in one of the many roles that keep our communities going. But here’s something we don’t say out loud enough: caring for others can quietly take its toll on our own wellbeing, especially when it comes to health anxiety.


The Hidden Weight of Health Anxiety in Caring Professions

Caring professionals are often assumed to be unshakeable in a crisis – the calm in the storm, the voice of reason when others are spiralling. But what happens when your own mind starts to race? When a fleeting ache becomes a late-night Google search, and that spirals into a restless night? Or when the stories you hear at work bleed into fears about your own health or loved ones?

Health anxiety isn’t “just worrying” or “hypochondria.” It’s a very real, common challenge for those who look after others. NHS surveys found 76% of staff experienced a mental health issue last year, with over half reporting anxiety. We absorb others’ pain and witness uncertainty, sometimes internalising that anxiety until it shapes our own thoughts and behaviours.


Why Caring Professionals Are Prone to Health Anxiety

Caring roles put us face-to-face with illness, unpredictability, and loss. We’re trained to scan for problems – a strength that can turn inward, fuelling cycles of health anxiety. Many of us are also experts at minimising our own needs. My clients (and yes, I’ve been there myself) often struggle to switch off “helper mode” and create space for their own wellbeing. No wonder health anxiety can creep in.


Recognising the Signs

Health anxiety can show up in subtle – and not-so-subtle – ways:

– Excessive checking: Monitoring your body for symptoms, repeatedly seeking reassurance, or going down “Dr Google” rabbit holes.
– Preoccupation: Struggling to focus on anything but health worries, even outside work.
– Avoidance: Steering clear of situations or tasks for fear of illness.
– Physical symptoms: Real sensations (like palpitations, headaches, or stomach issues) that reinforce anxious thoughts.
– Sleep disturbance: Lying awake, unable to switch off your mind.



My Integrative Approach: You’re Not Alone

As a therapist specialising in anxiety, stress, and burnout among caring professionals, I understand the unique pressures you face – not just as a therapist, but as someone who’s walked in your shoes. At Ardolino Counselling, my approach combines:

– CBT (Cognitive Behavioural Therapy): We map the cycle of anxious thoughts and behaviours, learning practical ways to break free from unhelpful patterns. CBT helps you question catastrophic thinking and gently test healthier beliefs.
– ACT (Acceptance and Commitment Therapy): We work on making space for uncertainty, learning to “unhook” from distressing thoughts, and focusing on what really matters – without trying to eliminate anxiety altogether.
– Person-centred therapy: All our work is grounded in compassion, empathy, and respect for your unique story and strengths.

It’s not about “fixing” you – it’s about working together so you can keep doing the work you care about, without being overwhelmed.

Image: Unsplash: Tim Mossholder)

Practical Tips: Coping Day-to-Day

1. Challenge Catastrophic Thinking 
When a health worry pops up, pause and ask: “What’s the evidence for this thought? Am I assuming the worst?” Label these as “catastrophic thoughts,” and consider: “What’s a more balanced or likely explanation?” Notice how believable the new thought feels and how you might behave differently if you believed it.

2. Ground Yourself in the Present 
When anxiety spirals, try grounding techniques like box breathing or the “5-4-3-2-1” exercise: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This anchors you in the here and now.

3. Limit Reassurance and ‘Dr Google’ 
Notice when you’re seeking reassurance – asking colleagues, Googling symptoms, or scanning your body. Set gentle limits on these habits, reminding yourself: “Uncertainty is uncomfortable, but I can handle it.” Reducing reassurance-seeking helps break the anxiety cycle.

4. Set Boundaries to Protect Your Energy 
Give yourself permission to say no, or to step back from work worries outside your shift. Small routines – like a walk after work or a tech-free hour – help reinforce this boundary and support your wellbeing.

5. Reach Out for Support 
If anxiety persists, talking things through with a trusted friend, colleague, or therapist can give you perspective and relief. You don’t have to manage it alone.

When to Reach Out

Everyone experiences worry sometimes. But it’s worth seeking help if:

– Health anxiety is interfering with your work, relationships, or daily life.
– You’re finding it hard to “switch off,” even away from work.
– You’re avoiding situations or tasks because of health fears.
– Your anxiety is getting worse, not better, over time.

Mental health struggles are common and nothing to be ashamed of. Reaching out isn’t a sign of weakness – it’s a step towards regaining balance and resilience. Many caring professionals find that talking to someone outside their immediate work circle helps them process fears and develop healthier ways of coping.

Ready for Real Change?

If health anxiety is making it harder to do the job you love, you deserve support tailored to you as a caring professional. At Ardolino Counselling, I offer a free, no-pressure 15-minute consultation to see if therapy feels right for you. Sessions are available UK-wide (online or in Barry, South Wales) with flexible scheduling, including Fridays, evenings, and weekends.

Special Blue Light Card Offer: 
Blue Light Card holders receive 50% off their first 8 sessions. Block bookings are also available for added savings.

You give so much care and skill to others. Let’s make sure you get the same support in return.

Book your free consultation here and take the first step towards a calmer, more confident you.

This post contains a sponsored link and was written by Jolian Ardolino, therapist.

Heston Blumenthal OBE: My Life With Bipolar BBC Documentary Review by Eleanor

~ Eleanor Segall ~ Leave a comment

(image: Melanie Blumenthal)

Last week, acclaimed chef, restauranteur and mental health advocate, Heston Blumenthal OBE starred in the BBC documentary ‘Heston: My Life with Bipolar’ which explored his fairly recent bipolar disorder diagnosis. Heston subsequently became an ambassador for national charity Bipolar UK, and has been actively supporting the charity’s mission to help reduce the average 9.5 year delay to diagnosis and end the stigma surrounding the condition.

In 2023, Heston began experiencing both depressive and manic episodes, hearing voices and seeing hallucinations, as well as depression with suicidal thoughts. Mania can also cause you to have intense creativity, speak faster and not listen to others as well as causing delusions and psychosis. Heston’s wife Melanie could see that his health was deteriorating rapidly and that he was a danger to himself. Despite the trauma of sectioning and hospitalisation, this set Heston on the path of not only a bipolar diagnosis, but medicine, therapy and ongoing treatment to help him live a healthy and happy life again.

Heston said to Bipolar UK, “I was living with undiagnosed bipolar for many years, so it’s been an extraordinary journey to get where I am today, and I’m delighted to have had the opportunity to talk to others living with the condition and find out more about their experiences.

“There is still a lot of stigma regarding bipolar, and mental health support is still lacking, but it is vital to be able to talk openly about the condition. I know this isn’t always easy, but I hope by sharing my experience, people will gain a greater understanding of bipolar and an insight into how I’m managing it.”

The documentary was extremely powerful to watch and sad in places, but inspiring. As someone who faced a similar situation to Heston in terms of a manic episode with psychosis/delusions that led to being sedated, sectioned by psychiatrists and hospitalised, my heart went out to him as I know how traumatising this can be. I found the needle being shown as a reenactment for sedation quite challenging to watch! However, the documentary was more than just showing what happened to Heston, who didn’t know he had bipolar til 2023, when he was in his 50s.

I found the discussion that Heston had with his son Jack, about how he was during a manic episode to be really enlightening. A lot of children of parents with bipolar find it challenging when their parents personality is almost hijacked by the episodes. Mania can lead to quickened speech, manic and grandiose ideas, lack of sleep and risky behaviour. You could see how much love Heston and Jack had for each other and how special is family is to support him through this and appear on camera. This includes his wife Melanie, who has been Heston’s rock!

The documentary ended with Heston visiting the mother of Rebecca McLellan, a young woman with bipolar who died by suicide due to neglect from mental health services. Rebecca had raised the alarm with the crisis team at her local hospital various times but was not treated with respect and dignity. The pressure of her illness and lack of support led her to take her own life.

Heston wants to highlight the suicide risk that bipolar brings and how much more mental health support is needed from the government. He is now working as an ambassador with Bipolar UK to raise awareness. Bipolar UK is on a mission to ensure people with bipolar get a quicker diagnosis so they can access effective treatment, support, and self-management, enabling them to live well and fulfil their potential.

Simon Kitchen, Bipolar UK CEO, added: “Heston is such an incredible ambassador for everyone in the UK living with, or affected by, bipolar. We could not be prouder to be working with him. His willingness to be so vulnerable on camera and to share such personal details about his experiences has resonated with many people in our community – and will help people who don’t know much about bipolar to begin to understand this complex and much-misunderstood condition. Heston is living proof that despite the sometimes severe and fluctuating nature of the condition, living with bipolar should not be a barrier to following your ambitions”

As one of the million people in the UK living with bipolar, I know how much more funding is needed in the NHS and a new bipolar pathway with more mental health support needs to be set up. Early prevention and support is key to stop bipolar escalating into suicide or mania.

Although it was a very personal watch for me, due to having been diagnosed with bipolar since aged 16 and my Dad having bipolar too, I thought that Heston’s documentary was so inspiring. He has only been living with the condition for two years and is using his platform for the good. Heston is now on Lithium medication to stabilise his moods as well as an anti psychotic medication.

Bipolar UK say that according to the stats, someone with bipolar takes their own life every day. Hopefully Heston’s documentary will act as a reminder and catalyst to our government to begin change. Thank you Heston and Melanie for being vulnerable and sharing your important story.

(image: Bipolar UK)

Heston: Life with Bipolar is out now on BBC Iplayer.

On Mindfulness And Waking up And Smelling The Roses (Literally!) by Eleanor

~ Eleanor Segall ~ 2 Comments

(image: Nkni, Unsplash)

Sometimes the world and life gets so busy, hectic and at times, very dark. We are bombarded with negative stories and awful news, social media means we have access to this constantly and everyone is always going through something difficult in life. Whether its struggling with your mental health or whether life events come and derail your mood, life can be challenging.

What I learnt this week was that sometimes I can stay too much in my head and own space, worrying, overthinking, overplanning- because I care too much. It can be hard when you’re an emotional person to stay always rational and content. Gratitude is hugely important for this, being thankful and giving it over to the universe or higher power. However, I wanted to share with you how nature got me out of a worried, controlling (of my own universe) place…

I had spent all day working at home, hadn’t been out and decided to go out to visit my Dad with Rob. It sounds so small but I was instantly taken with the array of beautiful roses and flowers in people’s gardens. The zesty orange roses, their pale pink delicate friends, shocking pink bright roses and white ones poking their heads amongst the other colours. And as we arrived in my Dad’s road, each house had so many stunning roses.

It made me so much more mindful and content, to be in nature and just really appreciating our world. So thats my message for you today- step outside and smell the roses, because we can often miss them when we’re on our devices or not mindful and present in the world. Have a small walk if you can, take in fresh air, go and visit the flowers and the trees and breathe.

Have a lovely weekend,

Eleanor