Tag: Stress Relief

10 Bad Habits That Can Affect Your Mental Health by Caryl Ann Mason

~ Eleanor Segall ~ 2 Comments

(image: Caryl Ann Mason)

Today, I want to talk about something that is near and dear to my heart – mental health. I believe that taking care of our mental well-being is just as important, if not more important, than taking care of our physical health. And one thing I’ve learned in my wellness journey is that it’s easier to work on your mind if your life isn’t ruled by bad habits that affect your mental health.

You see, bad habits can really take a toll on our mental well-being. Whether it’s staying up too late, eating unhealthy foods, or procrastinating on important tasks, these habits can create a negative cycle that affects our mental state. And if we don’t address these bad habits, they can become deeply ingrained in our daily routines, making it even harder to break free from them.

Let’s talk about the habit of procrastination. We’ve all been there – putting off important tasks until the last minute, only to feel overwhelmed and stressed out when the deadline approaches. This kind of behaviour can lead to increased anxiety, decreased self-esteem, and even feelings of guilt or shame. It’s a vicious cycle that can really take a toll on our mental health.

Another bad habit that can affect our mental well-being is the habit of negative self-talk. It’s so easy to fall into the pattern of criticizing ourselves or doubting our abilities. But this kind of negative self-talk can really impact our self-esteem and confidence, making it harder to believe in ourselves and our potential.

We can’t forget about the impact of unhealthy lifestyle habits on our mental health. Poor nutrition, lack of exercise, and not getting enough sleep can all contribute to feelings of fatigue, irritability, and overall lower mood. It’s amazing how much of a difference taking care of your physical health can make on your mental health.

So, what can we do to break free from these bad habits and improve our mental well-being? It’s not always easy, but it’s definitely possible. 

I’m going to share 10 bad habits that can affect your mental health, and offer tips and insights on how to break free from these habits in order to improve your overall wellbeing.

(image: Zane Lee: Unsplash)

1. Procrastination: The Thief of Mental Peace

Procrastination is a common habit that can greatly affect our mental health. 

Putting off important tasks can lead to increased anxiety, stress, and feelings of guilt. 

Overcoming procrastination involves breaking tasks into smaller, manageable steps, setting clear deadlines, and creating a conducive work environment.

2. Negative Self-Talk: The Mind’s Worst Enemy

Negative self-talk can be detrimental to our mental well-being. 

It chips away at our self-esteem and confidence, leading to self-doubt and decreased motivation. 

Practicing self-compassion, affirmations, and surrounding yourself with positive influences can help combat negative self-talk.

3. Unhealthy Eating Habits: Fuelling Your Body and Mind

Poor nutrition can directly impact our mental health. 

Consuming excessive sugar, processed foods, and unhealthy fats can lead to mood swings, fatigue, and decreased cognitive function. Prioritising a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve mood and overall well-being.

4. Lack of Physical Activity: Move to Improve

An inactive lifestyle can contribute to feelings of lethargy, low energy, and heightened stress levels. 

Incorporating regular physical activity, even in small increments, can release endorphins, reduce stress, and boost self-esteem. 

Engaging in activities you enjoy can make fitness enjoyable and beneficial for mental health.

5. Sleep Deprivation: The Silent Saboteur

Inadequate sleep negatively impacts mental health, leading to irritability, reduced focus, and increased anxiety. 

Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment are essential for improving sleep quality and mental well-being.

6. Excessive Screen Time: Digital Detox for the Mind

Overindulging in screen time, especially before bedtime, can disrupt sleep patterns and contribute to feelings of restlessness. 

Setting boundaries for screen time, engaging in offline activities, and practicing mindfulness can help reduce the negative impact of excessive screen exposure on mental health.

7. Isolating Yourself: Connection for Mental Resilience

Isolation can intensify feelings of loneliness, anxiety, and depression. 

Cultivating meaningful relationships, seeking social support, and participating in group activities or communities can provide a sense of belonging and support for mental well-being.

8. Overcommitting: The Stress Accumulator

Taking on too many responsibilities can lead to chronic stress, overwhelm, and burnout. 

Learning to set boundaries, prioritise tasks, and practice self-care can prevent the detrimental impact of overcommitment on mental health.

9. Avoiding Mental Health Care: Ignoring the Inner Voice

Neglecting mental health needs can exacerbate underlying issues and prevent access to potential support and treatment. 

Seeking professional help, engaging in self-care practices, and prioritising mental health check-ins can promote emotional well-being and resilience.

10. Ruminating on the Past: Breaking Free from Mental Anchors

Constantly revisiting past mistakes or unfavourable events can perpetuate feelings of regret, shame, and negative emotions. 

Embracing mindfulness practices, focusing on the present moment, and reframing negative thought patterns can help break free from the cycle of rumination and improve mental resilience.

Our daily habits play a significant role in shaping our mental well-being. By addressing and modifying these habits, we can embark on a journey towards improved mental health and overall happiness. 

Remember, small changes in habits can lead to profound positive effects on our mental state. I hope this post serves as a reminder to nurture healthy habits that support your mental well-being. 

So, let’s work on breaking free from those bad habits that are holding us back and focus on creating a healthier, happier, and more positive mindset. Our mental health is worth the effort!

Caryl Ann is a blogger at https://theboredhousewife.co.uk

Clear Examples of How Eating Affects Your Mental Health by Anita Ginsburg.

~ Eleanor Segall ~ Leave a comment

(image: Jacopo Maia: Unsplash)

When it comes to mental health, many people tend to focus on the usual suspects: stress, anxiety, depression, and medications. However, did you know that your food choices also play a significant role in your mental well-being? Over the years, studies have revealed the powerful connection between what we eat and how we feel emotionally. It’s not just about getting the right nutrients for physical health, but also for mental health. This blog post will explore some of the clear examples of how eating affects your mental health.

Mood Swings

What we eat affects the chemistry of our brain, which can lead to mood swings. Consuming foods high in sugar and simple carbohydrates, such as cakes and candy bars, may give you a quick energy boost, but it can also cause blood sugar spikes and crashes, leading to irritability, anxiety, and depression. Eating a balanced diet with protein, complex carbs, and healthy fats will help stabilise your mood and keep your energy levels consistent; buying from health food stores with less processed foods and organic produce like Southtown Health Foods can help with this goal.

Stress and Anxiety

Eating nutrient-dense foods can play a big role in reducing stress and anxiety. Foods like salmon, walnuts, and chia seeds contain omega-3 fatty acids, which are linked to lower levels of stress hormones. Other foods, such as leafy greens, are rich in magnesium, which can help decrease anxiety. On the other hand, consuming caffeine and sugar can increase feelings of anxiety.

Brain Fog

The foods we eat can also impact our cognitive function. Processed foods and fast food meals that are high in trans fats and sugar can cause inflammation, which affects the brain’s ability to think clearly and process information. It’s important to fuel your brain with nutrient-dense foods, such as whole grains, lean protein, and healthy fats like avocado and nuts.

Depression and Mental Health Disorders

Studies have shown that people who consume a diet high in fruits, vegetables, whole grains, and lean protein have a lower risk of depression and other mental health disorders. These foods are rich in vitamins and minerals that are crucial for proper brain function and emotional well-being. On the other hand, a diet high in processed and fast food can increase the risk of depression and other mental health issues.

Gut Health

The gut-brain connection is a well-known phenomenon, and the gut microbiome plays a vital role in our mental health. Consuming a diet high in fibre, fermented foods like yogurt and kimchi, and prebiotics like garlic and onions can help foster a healthy gut microbiome and improve mental health. On the other hand, consuming a diet high in sugar and processed foods can lead to an imbalance in gut bacteria and inflammation that can negatively impact mental health.

In conclusion, what you put into your body matters for both your physical and mental health. Meal planning and making mindful food choices can go a long way in nourishing your brain and keeping your mood stabilised.

It’s important to note that there is no one-size-fits-all diet that will work for everyone, but incorporating more whole foods into your diet is a good start. Take control of your mental health by paying attention to your diet and making changes as necessary. Your body and mind will thank you for it!

Please note that a healthy diet without any other support is not a ‘cure’- make sure to reach out to professionals if you are in crisis.

This article was written by Anita Ginsburg.

4 Health Benefits Of Getting a Massage by Hannah Whittenly.

~ Eleanor Segall ~ 7 Comments

(image: Unsplash: Conscious Design)

Massage, the manipulation of muscles and soft tissue, has been used as a therapeutic practice for centuries. From traditional therapies in ancient civilisations to modern practices, massage has continued to prove its efficacy in promoting physical and emotional relaxation, pain relief, and stress reduction. Let us explore the many health benefits that come with getting a massage.

Reducing Stress and Anxiety

Research has shown that massage has a positive impact on both physical and mental wellbeing. One of the primary benefits of massage is its ability to reduce stress and anxiety levels. Massage helps to lower the levels of stress hormones such as cortisol and adrenaline while increasing the levels of feel-good hormones like dopamine and serotonin. As a result, getting a massage allows us to feel more relaxed and at ease, improving our overall emotional and mental health.

Promote Better Sleep

Getting a good night’s sleep is essential for optimal physical and mental health. Regular massage therapy can help bring about restorative sleep by relaxing the muscles, increasing circulation, and reducing tension. Studies have shown that massage therapy can help reduce the symptoms of insomnia and other sleep disorders, thereby promoting better sleep.

Relieves Pain

Many of us deal with chronic pain on a daily basis. Massage therapy can be used to relieve pain and discomfort caused by various factors such as muscle tension, injury, or poor posture. Massage improves circulation, reduces inflammation, helps muscles to relax, and stimulates the release of endorphins, the body’s natural painkillers. Regular massage therapy can provide long-term pain relief and improve flexibility and range of motion.

Boosts Immunity

Another health benefit of massage therapy is its ability to boost the immune system. Studies show that regular massage sessions increase the production and activity of white blood cells, which play a vital role in fighting off infections and illness. Increased circulation and improved lymphatic flow help the body flush out toxins and improve its overall immunity.

In conclusion, massage therapy is an ancient practice that offers numerous health benefits for both physical and mental wellbeing. From reducing stress and anxiety to improving sleep, relieving pain, and boosting the immune system, regular massage sessions are a great way to promote a healthy lifestyle. If you’re dealing with any of the issues mentioned above or simply wanting to relax and unwind, schedule a massage appointment today. Your body and mind will thank you!

This article is by freelance writer Hannah Whittenly.

How Companies Can Help Their Employees Avoid Burnout.

~ Eleanor Segall ~ 2 Comments

(Image: Etienne Girardet: Unsplash)

Most modern workers are stressed out, with stress taking a toll on their relationships, sleep, and health, eventually affecting their work productivity. Add to that are the pandemic, job losses, and feeling isolated for those working remotely. 

Remember, employees are the backbone of a company. Without them, a company cannot function as it is. As an employer, you should not ignore their sense of well-being. While you cannot entirely alleviate stress, you can do some things to help minimise them. Here are some ways companies can help their employees avoid burnout.


  1. Prioritise Workplace Wellness 

Wellness should be a priority in every workplace, and there are many ways employers can make wellness a priority. Start by offering a quiet place for employees to unplug, meditate, and relax for a few minutes. A short break from work is one of the most effective ways to manage, fight, and eliminate workplace burnout. Encouraging your employees to take a short break can reduce unwanted stress that could affect their focus and hinder productivity.

Investing in a few aesthetics to improve the office environment is another way to invest in the well-being of employees. Instead of the usual dull white walls, put a splash of bright colour to positively impact the mood of your employees. Furnish the space with inviting chairs, plants, and beautiful pictures to establish a relaxed and carefree environment. 

In those days of high stress due to increasing workload, encourage employees to take a mental health day that can combat burnout. It’s a day to take a break from work and minimise work commitments and responsibilities. They can use this short break to focus on relaxing, relieving stress, and having fun, which are the most effective ways to prevent workplace burnout.


  1. Know How to Spot the Signs 

As an employer, you should be aware of how to spot the signs that your employees are stressed or suffering from burnout. While not everyone has this ability, you will find some great online courses about Safeguarding to help you determine the signs of a struggling employee, which may be related to workplace burnout or other factors. Whether work-related or not, employers should be aware of any employee suffering from burnout.

Some of the most common signs your employees are stressed include missed deadlines, decreased productivity, reduced work quality, procrastination, and lack of interest. Remember that failing to address workplace burnout can quickly cost your company money. The lower the productivity, the higher the percentage of profit you’ll lose.

Social withdrawal is another common sign of a stressed employee. It typically means a reluctance to participate in workplace activities and wanting to stay alone instead of mingling with co-workers. Workers suffering from social withdrawal often love to argue and cause chaos in the workplace. You can address the situation by talking to the employee, listening to complaints, and making the employee feel valued through rewards and incentives.


  1. Encourage Teamwork 

Another way companies can help employees prevent burnout is to encourage teamwork. Several studies have shown that it can positively affect the quality of work, productivity, and job satisfaction. Co-workers can serve as an essential line of emotional support for struggling employees. They understand how everyone feels at work and can help each other deal with stress.

One of the reasons teamwork can help prevent burnout is it can serve as a welcome distraction. If an employee is stressed due to reasons outside work, being part of a team can be a good distraction from these stresses. When surrounded by others, you can absorb their energy. So, if you’re feeling sad, you can be uplifted by the generally happier circumstances surrounding you, leaving you feeling better.

Thus, one of the roles of managers is to develop a work environment where people are happy to help and work with one another. An effective manager can establish a committed and highly cohesive team, encourage teamwork, and communicate frequently with everyone, welcoming their thoughts and ideas, regardless of differences.


  1. Maintain Communication

Companies must find ways to prevent burnout for employees with specialist roles, such as software developers, so they will not lose these team members. To help retain software developers and other vital positions, burn out prevention is essential. One of these is proper communication, which is even more essential for remote workers with specialist roles. Working from home has many benefits but could exacerbate burnout in some employees.

Proper communication with the team can also mean listening to work-related problems. Listening is essential in every situation, but many managers feel as though they are great in this area. Unfortunately, only a few managers prioritise frequent communication with employees. Studies show that employees with managers happy to communicate and listen to their work-related problems are 62% less likely to become burned out. 

If employees find that their managers are willing to communicate with them, they will feel at ease since their managers genuinely care about them. The most effective companies are those that demonstrate they value the employees by investing in them through time, attention, and communication. They value employees, celebrate their achievements, schedule performance discussions, and show respect to their employees.


  1. Create Reasonable Workloads 

If employees deal with an incredible workload, they will always have to play catch-up. It can cause them to become overworked, often the main reason behind workplace burnout. Pre-empting your team’s workload is one of the best ways to prevent them from getting overworked, and this is especially true for companies with unpredictable workloads.

Using workload forecasting tools is one way to pre-empt your team member’s workload. These tools rely on historical data and AI algorithms to determine the amount of workload at a specific time frame. Knowing the reasonably accurate estimate of a team’s workload can help companies evenly distribute workload, preventing workplace burnout. 

Workload forecasting can also help to ensure that a workplace is not overstaffed or understaffed and that the team will always remain productive. Companies should also encourage managers to monitor employee productivity and performance. If they notice that performance is slipping down, it could indicate that such a particular employee is stressed and needs help.

If an employee becomes burnt out and needs help with their mental health, you can encourage them to reach for support. Consider also putting in place workplace counselling services too. Wellbeing in the workplace is extremely important and making sure your employees avoid burnout, taking care of their mental and physical health so they can be more productive, healthier and happier.

This article was written by a freelance writer.

Starting The Conversation: 5 Tips On How To Talk To Your Boss About Your Mental Health

~ Eleanor Segall ~ 11 Comments

Image by Andrea Piacquadio via Pexels

According to new data from Mental Health Statistics, during 2020, 58% of workers experienced some kind of work-related stress, while 63% were experiencing moderate levels of anxiety. 

Health experts have warned, that if these mental health issues are left untreated, it can impact our day-to-day lives, including the ability to do our jobs. 

That’s why the team of experts at Delamere, have shared five ways to open up the conversation about mental health with your employer: 

  1. Find the Right Time and Place to Talk  

When approaching the conversation of mental health with your employer, one thing that will help is finding the right time to talk. Talking to your boss on a day when they seem overwhelmed might result in you not getting the best response, so make sure to schedule a call or an in-person conversation with them ahead of time.

As well as the right time, it’s also important to find an appropriate place to have the conversation. Find a place that will allow you to talk in a professional and calm way, and is a quiet space in your workplace. If somewhere suitable isn’t available you could also suggest meeting outside the office or even going for a walk. 

  1. Plan what you are going to say ahead of your meeting

Before speaking to your manager one of the best ways you can prepare is by planning what you want to discuss ahead of time. This will not only calm any nerves you might be having ahead of the conversation but will also ensure that you are only sharing what is needed to frame how your mental health is impacting your work.

Points you can prepare in advance could include, identifying tasks within your current role and workload that is making you stressed, reminding your boss of your achievements so that they remember you are more than capable, explaining what factors might need to change in order to help you.

  1. Decide Who To Speak To 

If you decide to open up to your employer about your mental health, consider who you will feel most comfortable having the conversation with. 

If you have a good relationship with one of your managers, it might be helpful talking to them about what you are going through. However, if you find that they aren’t very approachable, consider speaking to someone within your HR department that will be able to help you.

  1. Consider That Your Boss May be More Receptive Than You Think

Though talking about your mental health with your employer may feel like an uncomfortable situation, they may actually be more understanding than you anticipate them to be. 

Mental illness is very common illness and a lot of people, unfortunately, suffer from this in the workplace. So when you start the conversation, the chances are your boss or employer will have already had direct experience with dealing with it or even experienced it themselves. 

  1. Focus on Your Productivity and Ability to Work

To get the most out of your conversation with your employer, think beforehand about how your mental health is impacting your productivity and ability to work.

If you go into the meeting with this already prepared, the chances are you will have greater success coming up with solutions on how your employer can support you and what you need to get better. Whether it’s more flexible working hours or a lighter workload.

This article was written by Delamere residential addiction care.

Maintaining a Healthy Work Life Balance, Why it Matters: Guest blog for Mental Health Awareness Week by Loveitcoverit

~ Eleanor Segall ~ 3 Comments

loveit2

(image: Unsplash)

 

When establishing and maintaining a healthy work-life balance, the overarching goal is clear; an individual should not feel as though their professional life is intruding on their personal time or vice versa. However, it’s always easier to explain than it is to physically manage – which is why it’s important to fully understand the implications of a poor work-life balance and the proactive steps we can all take to minimise any negative impact – such as poor mental wellbeing.

Although this challenge is known to many, you may not be fully aware of how prevalent it is across the entire nation. In fact, the Mental Health Foundation has commented that work-related stress costs Britain 10.4 million working days per year!

Now, as you would expect, the emergence of modern technology – such as smartphones – has drastically transformed our professional lives and, as such, it can be difficult to create concrete boundaries. Many of our devices can now take on the features and responsibilities of a larger computer system and so our working lives are available at just the touch of a button. So, how do we assess whether this detracts from our free-time and if this impacts our mental health?

Well, in recent months, this very topic has been investigated by mobile phone insurers, loveitcoverit.   

Their research found that an astounding 80% of workers identify their smartphones as a tool for their professional responsibilities, clearly demonstrating that they have surpassed the singular, social use that spurred their beginnings. So, whether it’s to communicate with colleagues, access working documents remotely or utilise organisational platforms, our mobiles have become an integrated part of professionalism on a wide scale. As such, it can be difficult to imagine the two in separation – but is this a good thing?

Overusing our mobile devices can be detrimental to our work-life balance as they create an access channel that is available to us at every hour. So, whilst leading mental health organisations emphasise the need for distancing measures – such as short breaks, time off and established social environment outside of work – our smartphones may act as a reminder of our professional responsibilities. In turn, this can lead to individuals feeling pressure to work outside of their agreed working times and intrude on their personal lives. 

Due to the sheer number of smartphone users across the country, this could mean that millions are facing the challenge. In fact, less than half of workers claim to have a ‘healthy’ work-life balance! 

Of course, this isn’t to say you should never complete a professional task in your free time, it simply means that you must actively monitor and manage how often this happens. This might seem a menial task, but it’s vital.

If you often find yourself feeling stressed due to your working life, then you could be at risk of developing illnesses such as anxiety or depression.

However, luckily, there are further actions we can take to ensure our balance does not tip!

 

Setting tangible guidelines

 We’re not saying that you must ignore your phone if a professional emergency arises, but it is important to make sure your working correspondence doesn’t intrude on your personal life. So, start with something simple – like enforcing a rule of no work related phone use after six on any weekday and perhaps not at all on the weekends.

Ultimately, it’s your decision to make, so find out what works within your routines and go with it!

 

Communicate with your employer

No one wants to be seen as a ‘complainer’, but if your work responsibilities are damaging your mental health it is important to speak up. Set up a meeting or informal chat with your manager to discuss how you’re feeling and why you feel that way. From there, you can work in tandem to better the situation and make wider improvements that benefit others too!

 

 Better understand your own situation

There is normally a tangible reason for any feelings of stress or anxiety but it might not be clear at first glance. If you’re feeling overwhelmed, take a break and try to dissect your situation.

If you can understand what is causing your stress, you’re in a wholly better position to try and improve it, whether this is in reorganising your routine and methods or in talking to someone else at work!

 

Creating a healthy and sustainable work-life balance is imperative for our mental wellbeing, so we all must take the time to figure out how to best achieve it. Remember, the working world existed before smartphones did, so it’s a durable environment, and taking the time to figure out positive and progressive ways of moving forward will never be a waste.

 

This guest blog was written by loveitcoverit, mobile phone insurers in the UK at www.loveitcoverit.com 

5 Amazing Facts about Music for Stress Relief: Guest blog by Curtis Dean

~ Eleanor Segall ~ 4 Comments

5 Amazing Facts About Music For Stress Relief

(Image: C Dean)

Stress has become a normal thing for almost everyone. In fact, only a few people today would say that they are not stressed. And this speaks a lot about the lifestyle of each individual. But did you know that music is a great and effective stress reliever?

Some people would even attend music lessons to fully obtain the benefits of music when it comes relieving stress. And here are the reasons why:

  • Music Benefits Memory

Having a good memory, focus, and concentration is very helpful for everyone. It eliminates the huge risks of experiencing stress on a daily basis. Whether you are a student or a working individual, an effective and fully-functional memory is beneficial. And music can largely benefit your memory. 

This is one of the many reasons why parents send their kids to guitar lessons or piano lessons at a young age. It is also worth noting that music does not only benefit one’s memory. As it happens, it can also improve other aspects of the brain. And based on studies, it has been already established that music can dramatically improve cognitive functions. 

  •  Music Helps You Heal

Another reason why music is an effective stress reliever is because it can help you heal. The truth is – music is very therapeutic and it can heal almost all concerns that you may have with your mind and body. And the better you would feel about yourself holistically, the lesser the stress that you would feel on a daily basis.

Music therapy has become a huge thing in recent times. And many experts would incorporate the utilisation of this therapy for further healing. Whether you have concerns with physical or mental health, music can help you in these areas of your health.

  • Listening To Music on Headphones Reduces Stress and Anxiety

Immersing and indulging yourself in music via headphones naturally reduces stress and anxiety. This is because music can decrease the production of your body’s stress hormones. And you would want this to relieve your stress and even prevent it from superseding your happy hormones. 

While listening to music, in general, can naturally relieve stress and anxiety, focusing on music with the use of your headphones is found to be much more effective. And so much more when the music you are listening to is the one that truly uplifts your spirit, mood, and emotion.

  •  Including Music in Your Morning Routine Will Help You to Stay Fresh 

Keep in mind that the fresher, calmer, and more relaxed you feel, the difficult it is for you to experience stress. This is why when most people get stressed due to some reasons, they would naturally opt for activities that can make them feel relaxed, fresh, and energized. 

Thankfully, you no longer have to find such activities in order to keep you fresh, calm, and relax. As it appears, you only need to include music in your routines to achieve this kind of state. And per studies, starting your day with music can already revolutionize your perspectives, emotions, and mood for the day. 

  • Music Improves Sleep Quality

Rest is one of the most effective stress relievers. This is why when people are stressed and tired, the number one thing that you would want to do is to rest and sleep. 

Quite amusingly, though, this will not be very effective when you have a poor quality of sleep. But thanks to the powers and wonders of music, it can highly improve the quality of your sleep. According to the actual people who utilize music for their sleep improvements claim that they feel more rested and energized when they listen to music before sleeping. 

Now, these are only some of the apparent benefits, wonders, and powers of music. If you are to apply and incorporate these in your daily living, you would surely experience how powerful music is. And if you really want to relieve the stress that has become recurring on your end, then try to help it with the use of music.

This guest blog was written by Curtis Dean, writer.Â