Tag: support

How Mental Illness Can Affect Our Coping Mechanisms.

~ Eleanor Segall ~ Leave a comment

(image: Unsplash)

Coping mechanisms are strategies that people use or develop in order to deal with, or avoid dealing with, difficult and stressful emotions or situations. Whilst some people may use exercise, a healthy diet or meditation as a way to process difficult feelings, it can be very easy to fall into unhealthy habits instead, especially if we have pre-existing mental health conditions.  

For example, those who have suffered with eating disorders may automatically fall back into restrictive eating habits or fall into a pattern of binge eating when life gets difficult. Whilst we can easily beat ourselves up for not ‘handling things’ in a healthy and productive manner, it’s important to remember that coping mechanisms serve an instinctive purpose. In times of stress, we seek comfort and safety. On a biochemical level, unhealthy coping mechanisms are serving that purpose.  

That doesn’t mean we should allow them to continue, however. Part of overcoming mental illness is learning how to cope in healthy ways that serve a higher purpose for you long term. Here, we will take a closer look at how mental illness can affect our coping mechanisms, and how you can learn to shift your unhealthy coping habits into more helpful ones. 

Why mental illness makes us vulnerable 

Mental illnesses come in a wide variety, and each person will experience them slightly differently to the next. But essentially, mental illness means that our brains aren’t working exactly how they should. This can warp our perception, and make us feel more anxious, stressed, insecure and prone to depression than we would be otherwise. 

When we are stressed, we seek instant comfort. Our brains instinctively drive us to seek the quickest fix and push us to run away from our cause of stress. This is why when you are really, really hungry, all you want to do is eat sugary foods such as chocolate – your body knows that’s the quickest fix for its hunger, even though you know consciously that it’s not the healthiest option. 

For people with mental illness, this stress response can trigger a repetition of a familiar pattern of negative behaviour that instantly soothes or avoids the initial problem, but also creates bigger issues long term. 

Recognise your behaviour 

It’s important to recognise when we are relying on unhelpful coping mechanisms to avoid facing stress, as they can lead to more serious mental and physical problems. If you are fixating on something that is not going to help you long term, such as obsessive cleaning, isolating yourself from family and friends, or abusing alcohol, you need to consciously recognise the signs that your habits are not serving you. 

You may find it helpful to write down the root causes of your negative habits, and commit to facing the problems head on instead of allowing them to cause you further problems. Talking to someone you trust can be a massive help and relief, and can help you springboard yourself into a better place mentally. 

Make small changes 

Often when our mental health is low, we can feel overwhelmed by the thought of fixing everything. Remember, your perception is magnified when you are struggling mentally, so everything will seem worse and harder than it truly is. Being kind to yourself and committing to changing just one small habit at a time can be really helpful in focusing on what you can achieve – one step at a time.  

Speaking to a health professional can be an intimidating thought, but sometimes it is necessary in order for us to make profound changes to our health and wellbeing. There is no shame in asking for help, and you are not alone. By recognising when our coping mechanisms are beginning to be less than healthy, we can make the choice to improve them. 

This article is written by a freelance writer.

10 Steps To Managing Your Anxiety by Anita Ginsburg.

~ Eleanor Segall ~ Leave a comment

(image: Joice Kelly at Unsplash)

Anxiety is a natural response to stress, but sometimes it can become overwhelming and interfere with your daily life. If you’re struggling with anxiety, you don’t have to go it alone. There are many effective strategies for managing anxiety that psychiatrists and mental health professionals use every day. Here are 10 proven strategies for reducing anxiety and taking control of your thoughts and feelings.

Identify Your Triggers

The first step in managing your anxiety is to identify what triggers it in the first place. Is there a specific situation, person, or event that causes you to feel anxious? By recognizing these triggers, you can begin to take steps to avoid them or find ways of coping when they do arise.

Keep a Stress Journal

Keeping track of your thoughts and feelings can be a great way to gain insight into how your body reacts to certain situations and how best to manage them. Write down any physical sensations, emotions, or triggers that contribute to your anxiety so that you can better understand what’s causing it and how best to deal with it.

Exercise Regularly

Exercise is not only a great way to burn off pent-up energy but also helps release endorphins which act as natural mood boosters. Even just a few minutes of exercise each day can help reduce stress levels and improve overall mental wellbeing.

Practice Relaxation Techniques

Taking time out of each day for relaxation is essential for keeping your stress levels low. Take up yoga, practice deep breathing exercises, or listen to calming music before bed each night—whatever works for you. Finding activities that bring about relaxation will help reduce the intensity of your anxiety over time and lead towards more peaceful days ahead.

Talk To Someone

Talking about the things that are causing you anxiety is often the first step in taking control of it again; whether it be with family members, friends, or even professional psychiatric services, like New Tele Doc, if needed. Having someone else who you trust to talk through issues with can help put problems into perspective and provide clarity on potential solutions going forward—something we often need when dealing with our own anxieties.

Get Enough Sleep

Lack of sleep can exacerbate existing anxieties so make sure you get at least 7-8 hours per night whenever possible; if not more depending on personal circumstances. If insomnia is an issue then try getting outside during daytime hours (weather permitting) as exposure to sunlight helps regulate the body’s natural circadian rhythm which aids in quality sleep later at night.

Eat Well and Drink Water

Eating well balanced meals throughout the day helps keep energy levels high while avoiding unhealthy snacks or sugary drinks which can cause blood sugar spikes/drops leading towards feelings of fatigue/anxiousness respectively. Similarly drinking lots of water helps ensure good hydration levels which makes us feel more alert mentally whilst providing physical benefits too.

Practice Mindful Meditation

Mindful meditation involves focusing on one’s thoughts without judgment in order to allow yourself some time away from any negative self-talk or worrying thoughts; allowing yourself time away from such things has been proven beneficial for those struggling with anxiety issues. It’s important however not to focus solely on this technique as other methods should always be employed alongside mindful meditation too when tackling any difficult issue such as this one.

Avoid Caffeine and Alcohol

Both caffeine and alcohol are known stimulants which if consumed regularly can increase adrenal hormones leading towards heightened states of fear, anxiety, and nervousness. Try replacing coffee/tea based beverages (which contain caffeine) instead with green tea or fruit juices (which don’t!) as these are far healthier options overall particularly when trying to combat any pre-existing anxieties already present within oneself.

Break Negative Thinking Patterns

Lastly breaking negative thinking patterns involves challenging any irrational beliefs we may have about ourselves by looking at evidence objectively. This could involve writing down pros and cons for certain decisions we make before acting upon them so we have an understanding of why certain actions should be taken based upon factual evidence rather than assumptions made from our own potentially skewed perspectives.

Everyone experiences periods of worry from time-to-time but learning how best to manage those worries will increase your confidence in being able handle similar situations better next time they arise. By following the above 10 steps anyone suffering from regular bouts of anxiety will likely find their overall quality of life improving dramatically once proper management techniques become part of their daily routine! Psychiatric services such as therapy sessions/medication may also be necessary depending upon individual circumstances. Seeking medical advice should never be seen as a sign of weakness but rather strength instead because ultimately tackling problems head-on is better than running away from them indefinitely.

Anita Ginsburg is a freelance writer.

The Benefits of Seeking Mental Health Support and Help.

~ Eleanor Segall ~ 3 Comments


(image: Pinterest)

When it comes to our mental health, it can feel like a good idea to keep our feelings in. However, talking about your thoughts and worries is extremely powerful. Seeking the right advice, whether it be from a friend or a professional, can help you achieve better mental wellbeing. For those who worry about speaking up about their issues, here are five reasons why you should. 

Find the best solution

Whatever you are dealing with, speaking to an expert or a friend may help you find the best solution. There is no use in being left in the dark and not working on it. The issue may never be resolved if you avoid talking about it. 

For instance, you may have been in a recent accident on the road and worry about who to talk to to get the help and compensation you need. It will be best to seek advice from your local car accident attorneys to ensure you can overcome the issue and find the best solution.


Or you may be struggling with an addiction, in which case seeking out an expert in Rational Emotive Behavior Therapy (Rebt) may help you get back on track.

Peace of mind

Those dealing with feelings of stress or anxiety can benefit from seeking the right advice to know that they are not alone. There are millions of people worldwide that deal with these emotions. Although you may feel alone, seeking advice will help you understand you are not and can be supported.

Speaking up to a friend or expert can give you peace of mind and continue with life with less weight on your shoulders.

 

Save you time

You may need advice for financial reasons or legal issues from an expert. Instead of trying to resolve the issue yourself, you can ask an expert to deal with the issue of concern for you. You will get the best result and save you time.

Life can be too short to waste time. Thus, always seek advice when you are spending too long trying to resolve an issue. 

Build up confidence

Seeking advice can also make you more confident to confide in friends or experts in the field in the future. If you are someone who often tries to deal with issues alone and feels stressed, or doesn’t find an ideal solution, then start asking for help. You will save time and reduce stress whilst building up the confidence to ask for help on a more regular basis.

Improve your wellbeing

Whatever you are asking for advice on, from finances to mental wellbeing, you will be able to improve yourself. You may feel happier or acquire knowledge that you did not know before. Thus, you can feel happier and better informed. 

Even if the advice you receive leaves you with one small tip, that one tip could help you resolve the issue if it is recurring. Or, you can offer advice to someone else and help them when they require assistance. 

The next time you question whether it is worth asking for advice, think back to these tips and reassure yourself.

Samaritans Helpline: 116 123 (UK)

This article was written by a freelance writer .

How to Reach for Help and Not Be Ashamed.

~ Eleanor Segall ~ 4 Comments



It’s unfortunate that even in 2021, there is still a stigma around admitting you need help. There’s a lot of lip service paid to the fact that mental health is important and should be destigmatised in society, but some people react by being a little detached when someone goes through an episode.

That said, there are some norms we can all benefit from discussing and hopefully setting as standard. For one, admitting for help, or simply asking for it, should not be considered something you do when you’re at rock bottom only. It should be a question we can all ask, or an admission we can all make, without feeling like less of a person for it.

Of course, it’s not always easy to do this, because it means giving up the ghost and becoming more honest with yourself, which can sometimes be a painful and quite dizzying process. What does this mean in practice? Let’s discuss that, below:

Consider The Scope Of The Issue

It’s good to consider the scope of the problems you face and to define them. Sometimes, you may need psychologists to help you untangle that issue. However, sometimes it’s best to consider what issues are having the most effect on your life. This might involve a bad habit, or toxic relationships, or just feeling unwell. When you can define the issue, you can begin to find a recovery path or a necessary step forward.

Speak To Someone You Trust

Speaking to someone you trust can be the most effective method of measuring yourself, and of feeling that support when you need it. Sometimes, you might want this person to come with you to seek professional help, or perhaps you just need to get something off your chest. No matter if it’s a family member, a friend, a boss, or even an impartial volunteer listening at the other side of an appropriate charity phone line, being able to articulate the problem in itself can be very freeing.

Find Professional Help

It’s all very well and good to use positive thinking and to recognise that you may need some assistance, but unless you take that step, it’s hard to make progress. From considering talking therapy to speaking to a Doctor, or simply letting your boss know that you’ve been struggling and you may need some extra support at this time, finding the help you need is as important as admitting you need it.

Don’t be afraid to contact a number of professionals to see if they’re suitably assisted to help you. This gives you the highest chance of recovery and to be aided in our struggles, which is something we all deserve from time to time.

With this advice, we hope you can feel more empowered to say you need help when you really do need it.

This article was written by a freelance writer.


Helplines:
Samaritans Uk 116 123

5 Tips for a Mental Health Emergency Plan: Guest blog by Emily Bartels

~ Eleanor Segall ~ 3 Comments

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(image: http://crmhfoundation.org/self-care/)

 

When it comes to emergency plans, usually we think in a more physical sense, but did you know that mental health emergency plans are important?

Mental health emergencies can be quite stressful, and if you’re in a mental health industry or have any personal concerns about your own health, providing the right help is important.  Here, we will outline important tips to help you create a mental health emergency plan that will suffice.

 

Have a Support system

If you tend to get overwhelmed when an emergency happens, a big way to help reduce the trauma from it is to have a support system. Whoever you are and whereever you work, your own personal triggers and issues are still there. If you’re having issues coping, find a support system- a friend, family member or therapist that can help.

You may want to come up with a plan to help your  responses to situations, especially when disaster strikes. If you do have anxiety and depression, do make sure that you have people that can help around you or reach out for help from a doctor or therapist.

 

Prepare For Emotional Reactions

Another big thing that emergency evacuation plan Melbourne  (in Australia) does point out, is you need to make sure that you have the right idea of what might happen.  You should know when you have chaotic reactions, and what you struggle with when disaster strikes.

Focus on what will help, what might happen when you do suffer from an incident, and make sure to communicate it to others.

Processing information is quite hard in a stressful situation, such as fear, anxiety, depression, or even a panic attack, and you should make sure that, with the group of people you trust or the medical profession, you do speak about what happens. It’s also important to make sure that you properly communicate to others.  While panic attacks and sad emotions do happen, you should know that you probably will be upset about whatever will transpire. But that its OK to feel this way.

 

Be Prepared to communicate

A large part of a mental health plan is to make sure that you communicate your needs. If you need to, make sure that you explain any mental health needs, such as medication you might need, in an emergency, with loved ones.  Its vital to your wellbeing  even when stressful to communicate. Letting others know can help them and you prepare for the worst and take action if needed. You aren’t alone.

 

Keep Contact information on hand

Pharmacies can help you get emergency medication, but making sure that you have the contact information for your provider, any diagnoses, and dosages of medication are important.  Make sure to let some people in your support system know, and also keep those phone numbers on hand in case if the emergency lines are overloaded.

 

Create a Recovery Bag

If you have extra medications, a comfort item, and anything that you can use to help in the case of an emergency or crisis, put it in a small emergency kit, which you can use if you need to attend hospital or appointments.  Remember, emergency kits aren’t just for physical health aspects, but also for mental health.  You need to make sure you’re prepared both physically and mentally for any issues that might transpire so that you’re not suffering.

Mental health during an emergency often isn’t focused on as much as say other aspects of your health. Depression, anxiety, and even suicidal thoughts don’t always go away, and you need to be prepared for that, and reach out for help so you can recover well.

Creating a plan to try and prevent or reduce this from happening with your medical team will help if a mental health emergency comes about. From there, you can get the help that you need in order to stabilise yourself, look after yourself and recover again.

 

This blog was written by Emily Bartels, freelance writer with an interest in mental health and wellbeing.