Those of you who follow this blog will know that I was on the NHS therapy list (still on it) for years with no therapeutic support.
Two years ago I had another episode due to a former friend accusing me of something I hadn’t done and blasting it along with some personal details about me on social media.
I reached out for help and counselling but was told that there aren’t another psychiatrists in the county and the NHS are understaffed.
For the last two years since the episode, my anti-depressants have been increased and I’ve been given a mood stabilizer . I then contacted Waves and First Light and was given some counselling, however, its not enough and the support or lack of it from the NHS is unacceptable!
Its part of a bigger funding problem here in the UK. Across the board, children, adolescents and adults with mental health issues don’t get enough support and there are waits for hospital beds. I have been lucky enough not to have to wait for hospital treatment or like many others have to go to the other end of the country for it.
Since I started needing NHS treatment from 2012 its taken me years and I still haven’t received a diagnosis despite specialists claiming I have a mood disorder and its thought to be bipolar as well as having a personality disorder, which I think is incorrect.
Sadly I can’t say I’ve had any decent treatment from the NHS and from reading reports its not getting or going to get any better.
If you are looking for fast and effective treatment, one of the best treatments out there is group therapy which I have previously attended and it was good to chat and listen to how others deal with similar situations.
Have you had issues finding therapy on the NHS? Let is know in the comments section.
Due to the lack of counselling on the NHS you should seek out other treatments ,here are five benefits on the importance of group therapy.
You can learn from others who have similar struggles.
I learnt about others and their struggles with similar symptoms. Although no struggles are the same its comforting to hear that you aren’t alone and others are going through or have been through similar situations. This helps with learning different coping mechanisms from others in the group.
Groups cost less than individual therapy
For those of you on disability benefits individual counselling can prove to be too costly with therapists in the UK charging anything in excess of £15 per hour. Group therapy can be either free or much cheaper than individual. I went to the Bipolar UK support group which is free and you pay a small donation if you wish, to the charity.
Can help you socialise
When I went to group therapy I never socialised with anyone outside of my family. Going to group therapy helped me to socialise which is an important skill as well as being good for your mental health. I never trusted anyone and to some extent still don’t but the group were both helpful and discreet and they have strict rules on interacting outside the group. This is helpful because you don’t get to take on everyone else’s mental health as well as your own. You go to the group, get good advice then go home.
You can learn different coping mechanisms
Even though you can get coping mechanisms off individual counsellors, group therapy allows you to gain different coping mechanisms off group members who are going through or have been through what you are going through.
Groups provide confidentiality
You can feel safe knowing that everything you share with the group stays confidential so you don’t have to worry about gossips. You can let it all out knowing that what goes on in the group stays within the group. You don’t even need to say anything unless you feel ready to.
Is having a positive mindset all it’s cracked up to be?
An optimistic outlook on life offers many benefits, from improved mental well-being to reduced pain levels. But it can be irksome if you’re going through something difficult and you’re told to stay positive.
There’s a time and a place for positivity, and if it’s forced upon you when you’re not ready to embrace it, it can be harmful. Here, we’ll explain this phenomenon – toxic positivity – and provide tips on embracing wellness without toxicity.
What is toxic positivity?
Have you ever experienced negative emotions, like grief, depression, or sadness, and hidden them from your loved ones? Perhaps you’ve even felt guilty for feelings of sadness or anger. This is a sign you’ve been affected by toxic positivity. It’s the belief that we should all maintain a positive mindset regardless of our situation.
If a loved one has told you to “stay positive”, “look on the bright side”, or “think of those that have it worse than you”, those are clear signs of toxic positivity. It’s the idea that we choose how we feel – and while our attitudes can influence our emotions, it’s not that simple.
Often, toxic positivity is well-intentioned. Your loved ones may be trying to cheer you up in a bad situation, but doing so can exacerbate the problem by making you feel bad about your reasonable reaction to hardship. Toxic positivity invalidates reasonable and rational responses to adversity and can even be used to silence struggling people.
How can you be positive without being toxic?
There’s nothing wrong with a sunny outlook on life. But we have to understand that it won’t be possible to keep up at all times, especially with what life can throw at us. Here are our top tips on embracing positivity and looking after your wellness without becoming harmful.
Allow yourself to feel your emotions.
Nobody actively wants to feel sad, angry, or depressed, but these emotions are all part of life. They will happen when experiencing difficult circumstances or dealing with mental illness. If you try to avoid them by thinking positively or experiencing them makes you feel guilty, you will end up feeling even worse. Bottling up your feelings can even impact your physical health.
Setting aside time to deal with your feelings will help you understand them and move past them. When it comes to experiencing guilt over feeling or expressing these emotions, you could confide in a loved one – they’ll help you understand that everyone encounters these feelings and ease your worries over communicating them.
As well as accounts dedicated to posting positive mantras, we also have to deal with humble bragging on social media. Whether it’s your friends or your favourite celebrities and influencers, people curate their social media feeds and often post positive content only. You can remove this toxic positivity from your feeds by unfollowing accounts and creators that make you feel bad about yourself.
Be more understanding
We can fall into the trap of toxic positivity without even realising it. To cheer up a loved one who is having a hard time, we might encourage them to look on the bright side. But by doing so, we can make them feel guilty or their emotions disregarded.
It’s natural to want to try and resolve your loved one’s problems. But sometimes, letting them know that you’re there, you’re listening, and you’re not judging just by saying phrases like “I’m here no matter what”, “your feelings are valid”, and “that must be tough” is enough.
You could also ask your friend or family member if they’re looking for advice or just looking to vent over some warm mugs of tea. By understanding their needs at the moment, you can better support them and validate how they’re feeling instead of jumping to what you think is best.
After the hardships many of us have faced in the past couple of years, the shift to constant positivity is understandable. But engaging with “good vibes only” content and viewing everything in a positive light isn’t beneficial – it can have the opposite effect and make you or your loved ones feel even worse about your situation. This can lead to you bottling up your feelings, which we know harms our health. A positive attitude is a good thing – but positivity without nuance is not.
After the Care Quality Commission inspectors rated the service run by the Cornwall Partnership Foundation Trust as ‘requires improvement.
The problem is that the service is almost non-existent throughout the UK, not just in Cornwall.
People have also been paying privately for mental health care, and I’m one of those who have had private treatment and treatments from other free services. The NHS let me go last summer as they don’t have enough staff, and my doctor even admitted that there are no psychiatrists in South East Cornwall.
Lack of funding has been b.amed for this. However, the government said it will now employ someone on 100k a year. That’s diverse. I find this disgusting as I have witnessed that the current mental health team are diverse, so what’s the point in spending this? The money would be better spent on research and wages for a few mental health nurses.
The NHS organisation in charge of mental health services in Cornwall has been blasted for having facilities that are not fit for purpose and not enough staff to do the job. The Care Quality Commission (CQC) has rated Cornwall Partnership NHS Foundation Trust as requiring improvement following an inspection in March.
Across four categories, organisations are inspected, including whether services are safe, effective, responsive and well-led. The Cornwall Partnership Foundation Trust was told to improve. However, they also recognised that staff are caring and responsive to patients’ needs and awarded an outstanding mark.
CQC inspectors carried out a short notice announced inspection of the trust’s acute wards for adults of working age and psychiatric intensive care unit, community services for adults of working age, specialist community mental health services for children and young people and child and adolescent inpatient wards of this trust.
Following the inspection, the rating for the acute wards for adults of working age and psychiatric intensive care units were downgraded from ‘good’ to ‘requires improvement’ overall.
The rating for safe changed from ‘good’ to ‘inadequate’, effective, responsive and well-led have dropped from ‘good’ to ‘requires improvement’.
This is all happening under the watch of tory MP Sheryll Murray, who sent back a standard letter signed by her secretary when I sent her a letter about improving mental health services in South East Cornwall.
We would love to hear your stories about not being able to get help on the NHS. Please comment below or on one of our social media pages
One of the things I invested in recently was a pill box for my medication, so I remember to take the correct dose on time.
Do pill boxes help?
With almost half of the UK taking at least one pill a day, a pill box will help remind you when to take your medication and the times. I invested in a monthly pill organiser to plan my medication for the month, both morning and evening. Not only does this help me save time and remember to take my pills, but it also helps so I don’t have medication packets scattered on the kitchen table.
How much does a pill box cost?
My pill box costs £12.99 from Amazon, but you can get cheaper ones based on your medication. If you only take pills once a day, you won’t need a monthly organiser as big as you can get boxes with am and pm on.
Why do people use pill boxes?
It can help you stay on track with critical medications, keep your pills from getting crushed, and even remove some of the stigmas you may feel.
People also use a pill box when travelling, as you can take them out of the box and fit them nicely into your wash bag.
If you’re struggling to sleep at night and find yourself counting sheep, CBD can help you get a good night’s sleep.
Here are five ways how taking CBD can help you:
Reduces stress & anxiety
A build-up of stress can significantly impact your mental health and overall well-being, considerably if it impacts sleep quality. Whether you have had a hectic week at work, are dealing with a family issue or struggle with ongoing anxiety conditions, using CBD products can help ease the symptoms so you can enjoy a more precise state of mind. For regular periods of stress and anxiety, getting into the habit of incorporating CBD into your daily routine can help you benefit from the long term results.
Eases aches & pains
There’s nothing worse than pain preventing you from being able to get the rest your body needs, keeping you up during the night as you can’t get comfortable. CBD is a great natural alternative to traditional pain medication, helping relieve the symptoms so you can enjoy some normality. Whether you suffer from a chronic condition, are aching following intense sporting activities, or deal with a recurring headache, minimise interruption to everyday life with CBD.
Promotes relaxation
Heading to bed in a relaxed state of mind will be the cue your body needs to naturally doze off into a deeper sleep as your mind is calm. In the evening, taking a long soak in the bath, reading your favourite book with a cup of tea and consuming some CBD will leave you feeling ready for sleep and naturally relaxed. By using the hour before bed for unwinding, you can teach your body when to drift off by establishing a sense of routine.
Improves your mood
If you find yourself going through a down patch, using CBD can help to boost your mood so you can go about your day in a more positive light. By helping to stabilise your emotions, you should find it easier to pick yourself back up and minimise any irritability. Especially in the evening, a low mood can prevent you from falling asleep, so the addition of CBD will mean you can drift off easier and wake up the following day with a fresh mindset.
Helps switch off
If you struggle with overthinking, the period just before you sleep tends to be the worst as your mind has no other distractions to focus on. Taking CBD will calm your emotions and help the brain regulate itself, making it easier to doze off when you don’t have endless thoughts circulating your mind. If you notice the signs of overthinking throughout the day, having a CBD tea before bed or consuming some CBD oil can take the edge off.
Juno Bamboo Water is the first botanical water made with infused bamboo leaf and is rich in antioxidants.
For centuries, Bamboo extract has been used as a natural remedy to detoxify the body, stimulate collagen production, and boost immunity. Juno’ Bamboo Water is lightly sparkling and has an aromatic taste like a Japanese iced tea, with a citrusy hint of yuzu.
So what are the health benefits of bamboo leaves?
Bamboo leaves are rich in vitamins and essential minerals such as niacin, vitamin A, vitamin B6, and vitamin E, the body’s most potent antioxidant. It is known to naturally enhance collagen production, help detox the body, and boost natural immunity.
Hydration is fundamental for overall health. 70% of our body is water.
Water is essential for many essential processes in the body, such as carrying necessary glucose, oxygen and nutrients to cells. It’s also vital in eliminating waste from the kidneys.
Just a tiny drop in water level in the body can lead to feelings of dizziness, bring on headaches and contribute to low energy and poor cognitive function.
It’s important to drink between 1.5 – 2 litres of water per day and not consume too many beverages that contain sugar or caffeine. The body needs just pure water.
This refreshing drink is inspired by nature and is naturally sugar-free, caffeine-free, and low in calories. A multi-pack of 12 bottles is available to purchase at www.bamboo-water.com for £26.90.
If you or someone who you know is suffering from loneliness. Here are some top tips on how you can solve this problem.
Know that loneliness can impact anyone, no matter their relationship status, health, wealth, family set-up, career, age, gender, and sexuality. You are not doing anything WRONG!
Accepting that feelings of loneliness can come and go – it’s rarely a permanent state and can impact anyone. But acknowledging that it’s essential to recognise and confront.
Loneliness stems from a lack of connection. There are many forms of disconnection, from social distancing and isolation during lockdowns, homeworking and lack of social interaction, reliance on social media, and ‘at a distant’ relationships. Identifying some of the sources of disconnection in your life can help you challenge loneliness.
What’s your purpose? Identifying this can help focus your thoughts, efforts and intentions on a broader level. Giving meaning to your day and your actions can make a big difference to the feelings of loneliness.
Accept there is no quick-fix solution to loneliness. Jumping into a relationship with someone who isn’t right for you won’t make you feel less lonely. Plenty of people in relationships who live with a partner or family feel intense loneliness.
Look at who you have in your life right now. In De-Twat Your Life!, one of the practical steps is to consider who deserves a seat on your ‘Top Team’. Carolyn has designed this ‘tool’ to assess the critical people in your network and then make informed decisions about them based on what role they perform in your team and their impact on you. There are 12 characters such as Motivator, Financier, Cheerleader, Challenger and Helper. Each has possible positive and negative behavioural implications. Still, by evaluating the critical people in your life against these, you can keep close to you the right ones and distance yourself from the wrong ones.
Spring is in the air and the weather is getting warmer, it’s important to get outdoors during mental health week.
According to the NHS, “Regular exercise can boost your mood if you have depression, and it’s beneficial for people with mild to moderate depression.
Here are some ideas on how you can enjoy the outdoors during mental health week.
Go for a run I’ve started running again, and I’m slow and struggling.
I used to run for the county as a child and was in the school cross country teams. Now it’s a little embarrassing to have fallen behind so much, but I have a back injury.
I have synced my Garmin watch with the Nike running app. I have to run every Saturday and Sunday while doing Muay Thai to keep fit and lose weight.
I used to use a Fitbit but was told that Garmin watches are more accurate for running. Fitbit is a great watch, but it’s more for general exercises and counting steps.
Running can help benefit people with mental health and people without, and it helps clear the mind. Why not get out and give it a go and see if it’s for you?
Go for a walk
Get outdoors, get some exercise and fresh air and enjoy Spring by going for walks. Now the evenings are getting lighter a short walk can help you feel energized.
I like to get those steps up daily as I’m currently trying to lose a few kilos.
If you like crowds, go early enough, and you will get to see the sights without it being too busy.
Take some photos outdoors during mental health week Try taking some videos and photos on your walks or runs. You can look back on your achievements by getting out and enjoying a nice run or walk this mental health week.
Go to a park If you live in a city, it might be easier to walk to a park and take the family or friends or go by yourself if you fancy some time alone time. You can even picnic along and kick about or play an outdoor game with the kids or have a barbecue now the weather is heating up. They even sell outdoor games for adults if you don’t have kids or you want some grown-up time.
Visit the beach
Many people will be heading to the beach during the spring and summer months, but being by the sea can have a calming effect on many of us. If you don’t live near a beach, you can always plan a trip to the nearest beach.
Let us know how you will be getting outdoors this mental health week?
Sadly this is more proof that Cornwall desperately needs a mental health facility as a Cornish blogger took her life.
Over the past 12,-18 months suicides are becoming more frequent and need to be avoided, especially people jumping over the A30 bridges.
Having no help from mental health teams and no psychiatric doctors and nurses available in Cornwall is appalling, and with suicide rates soaring, this needs to be addressed.
Cornwall needs a mental health facility
Cornwall desperately needs a mental health hospital facility where people can go without travelling miles out of the county away from their loved ones.
At the moment you can’t easily access help in Cornwall. I live in South East Cornwall and there is no psychiatrist in the area and Trevillis House is short-staffed as are the rest of the mental health facilities in other areas of the county.
I’ve been told that if I need help I have to go through to Outlook South West who refused to treat me before as they told my previous doctor that they don’t get paid enough to treat my illnesses.
Cornwall blogger takes her own life
Beth Matthews documented her mental health issues in her blog Life Beyond the Ledge, which discusses how she struggled with her health over many years.
Beth was a mental health sufferer and a severe trauma patient before becoming an influencer on social media.
Cornwall Live reported that the young Cornish woman died on Monday (March 21).
Beth suffered serious injuries four years ago when she attempted to commit suicide, which, as she related to her mental health suffering, was not her first attempt.
The 26-year-old had attempted suicide on several occasions, including on a road in Cornwall in April 2019.
At the time, she was brought to safety by college student Natalia Cartmell who was on her walk to work at Tesco along the A388 Tavistock Road in Launceston.
Two days later, Beth received multiple severe injuries at the same spot, including broken bones, a damaged spine, and damaged internal organs.
But she was saved by paramedics and Cornwall Air Ambulance.
Beth, who loved the outdoors, was a blogger and an influencer who had built a following of her own.
She opened up about her mental health challenges and how she dealt with them, giving others the power and bravery to do the same.
If you feel you need to reach out to someone about a friend or relative or for yourself, please call one of the numbers on the helpline page. Don’t suffer in silence.
As many workplaces have gradually switched to a flexible working scheme, alternating between working in the office and at home, make sure you are supporting employees in keeping active and healthy.
The NHS suggests that adults aim for 150 minutes of moderate-intensity physical activity every week. Prolonged inactiveness accounts for about 70,000 deaths per year in Britain alone.
What’s more, research shows that the rate of unexpected, illness-related absenteeism is more substantial in workers who are less physically active. Minor tweaks in habits can significantly impact productivity, absence rates, and overall health.
With some insights from Richard Holmes, Director of Wellbeing at Westfield Health, we look at how employers can prioritise employee wellbeing and encourage their staff members to be more active both outside and inside the workplace.
Setting up a culture of movement.
Workplace culture can have a significant effect on employee wellbeing and behaviour.
A manager or leader who promotes the importance of physical health will truly encourage their workers to exercise more during the day.
One way of embedding activity into the workplace culture is to include physical health support as a key feature of your wellbeing plan and strategy. Here are some policies you may want to consider:
Offer discounted rates for equipment and gym access
Schemes to support employees to cycle to work
Educational fitness classes or exercise sessions that are free of charge
Reserving time slots for exercise and physical activity during people’s shifts
Standing desks and flexible workspaces
Of course, every organisation will take a different approach based on its needs and possibilities, but always ask your employees how you can help keep them active while at work.
Share your exercise policies with your team and invite them to take advantage of the various options.
To keep track of the effectiveness of your physical activity programme, make a note of people’s engagement and evaluate the long-term impact it’s having on the business.
Supporting employees to move more and feel empowered!
To ensure you incorporate physical activity into the working day, it is crucial to enable your people to prioritise it. One idea could be to send out monthly wellbeing emails with resources, links to online workouts and general exercise tips.
Also, make allowances for managers to discuss physical wellbeing and mental health, personal targets, and performance during one-to-one meetings with team members.
Ultimately, employees will feel empowered to prioritise physical activity if their managers are too.
As for in-office facilities, business owners can actively support their workers’ physical health by creating a designated area for exercise and activities within the workplace.
Whether converting a quiet corner or a compact meeting room, an active space with mats, resistance bands, and dumbbells can become a massive asset to the office.
Supporting employees to enjoy some exercise at work.
If you don’t have enough space for a functional space, consider offering your employees discounted memberships for popular chain gyms.
This will help your team stay fit and healthy, whatever their schedule.
Sit less with Get Britain Standing – Tips and information to encourage employees to stand up more during the day, whether in or outside the workplace.
Helpful Move More at Work guidance: Feel free to download these resources as a PDF and print out some helpful workplace posters. You will also find some 10-minute workplace exercise videos.
Adaptable, active spaces – Advice on tailoring functional spaces to your workplace to get your people moving.
The book captures the big ideas that come with mania, excessive spending, and lack of sleep.
While manic, the author was writing a lot, including texting and posting on social media and making a lot of audio recordings.
There are pictures of some of his writing inside the book and on the cover. Together, these different pieces give the reader excellent insights into mania.
The author describes how his friends and family were getting concerned about him and wondering if he was on drugs, but he didn’t have any insight into the fact that he was unwell.
About three-quarters of the way through the book, the author was hospitalized.
He writes about appealing his admission to the hospital and includes quotes from the panel’s written reasons for keeping him detained.
It’s pretty interesting to see that side of the story, along with excerpts from doctors’ notes in his chart.
The book then jumps to recovery, interrupted by a depressive episode. Jason worked closely with his psychologist Dr Bernes, who wrote the book’s foreword, and together they developed a holistic program for recovery that they called the Octagon of Life.
Jason’s therapy included elements like exercise, nutrition, and exposure therapy (including writing this book) to process the traumatic experience of mania. Together, the eight features of the Octagon of Life allowed the author to rebuild his life and achieve post-traumatic growth, and the book takes a hopeful stance that recovery is possible. The author is now pursuing a career as a teacher.
The author shows a willingness to be vulnerable and open about his experiences, even those experiences that might be considered embarrassing. Manic Man presents a very genuine picture of what it’s like to be manic. I think this book would be a good choice for anyone looking to gain a better understanding of bipolar mania, and particularly for anyone who’s been newly diagnosed.
The rise in Alcohol consumption occurred as the UK was more stressed than other countries as the nation experienced higher death tolls and financial instability.
This number is in line with previous reports of Britain getting drunk more often than 35 other nations and having higher levels of binge drinking than many other countries.
However, that being said, some have reduced their alcohol intake in the pandemic.
Those people are now looking for ways to live a healthier lifestyle.
One in three people increased their alcohol consumption during lockdown; many opted for sobriety and jumped on board the “sober curious” trend.
What is sober curious and what it is?
The hangovers, fuzzy heads, and nausea after a night out often make us feel like drinking isn’t worth it.
Not only can drinking affect our bodies, but it can even leave us feeling anxious, which has been dubbed “hangxiety”.
More people are deciding to stay sober without meeting the criteria for alcohol dependency or disorders – they just prefer to live a sober life out of personal choice or for wellness reasons.
If you’re starting to wonder whether becoming teetotal might have a positive impact on your life, you’re not alone.
There is a growing number of “sober curious” people cutting Alcohol out of their lives.
What is encouraging sobriety?
It seems that there are more younger people abstaining from Alcohol than there are older people.
There are several reasons why fewer people are drinking.
A prime one may be economic factors, with young people having less time and money to spend on Alcohol.
Furthermore, we are becoming more aware of the health risks of Alcohol and the benefits of looking after ourselves.
Particularly after living through a pandemic, many of us are taking our wellbeing more seriously and eliminating things from our lives that may compromise our immune systems and general health.
Plus, there are more non-alcoholic drink options available than there once was, helping encourage sobriety without making it difficult or unenjoyable.
We’ve all experienced the disappointing and flat soda gun at pubs and bars.
Flat cola and limited options make the thought of not drinking Alcohol undesirable, but now there are more and more drinks out there to try.
Instead of a boring drink, you can choose from exciting flavours like rose lemonade or elderflower.
How you can go sober
Choosing to go teetotal doesn’t mean you have to give up your social life – far from it.
Here is an easy guide to balancing it with your newfound wellness.
Firstly, if you want to join your friends at the pub, suggest going somewhere you know has great non-alcoholic or mocktail options.
You can buy craft-style sodas with natural ingredients and unique flavours, or botanical mixers that can be enjoyed on their own.
Check out menus online to see what you can sip on while staying social with your friends.
Take up a new hobby in something that interests you, like sports or crafts.
Here, you might find like-minded individuals who will be up for hanging out without the addition of Alcohol.
If you’re not drinking for health reasons, you could take up some cooking lessons to make the most of your meals and get all the nutrients and nourishment you need.
You’ll find that your weekends will seem longer and that you have more free time, so focusing on yourself and your personal development are great ways to make the most of these newfound sober perks.
For some individuals, going sober can be the best option.
The sober curious movement could be just the thing you needed for your social life, development, and wellbeing!
Twinkl approached me and asked me to contribute some tips and ideas for the wellbeing of children this Autumn.
What is Twinkl?
Twinkl is a website aimed at teachers and parents that provides access to inspirational lesson plans, schemes of work, assessment, interactive activities, resource packs, PowerPoints, teaching ideas.
Thank you so much to all at Twinkl, and I hope my tips are helpful. Remember to keep your children’s mental and physical health active during the Autumn and Winter months.
It’s easy to laze on the couch and watch TV or play video games during the dark, cold evening but getting out and about wrapped up is much healthier.
Both parents and children will benefit from socialising with other parents and children and from keeping those pesky colds at bay.
Remember to sanitise and take lots of vitamin C and D.
Let us know in the comments section what you will be doing to keep your children occupied during the Autumn and Winter months?
Many mental health sufferers in the UK are boosted by the return of holidays in the UK.
With Autumn upon us and darker, shorter and colder days and nights, research shows how booking a holiday can improve your mood, stress and anxiety levels.
Research has also shown that booking a holiday can improve your mental state and your productivity at work.
This comes as excellent news, as recent surveys conducted by travel agency Travel Department show that travellers are now comfortable to return to international travel and are optimistic that the travel industry will return to pre-pandemic levels in the coming months.
The survey findings show that 61% of respondents believe that holiday travel will return to pre-covid levels by the second half of 2022.
The results also showed that 71% of respondents feel as though they are “losing time” at this stage of their life by not being able to travel.
Additionally, 39% of respondents say the pandemic has made them want to visit more places on their travel list.
Sara Zimmerman, CEO of Travel Department, said that there’s been a significant uplift in holiday bookings and that customers are becoming more comfortable about international travel:
We actively listened to our customers throughout the pandemic and understand that some people may have lingering anxieties about travel, so we’ve gone the extra mile to ensure we take care of everything.
We have created dedicated pages on our website outlining travel requirements by country and taking steps to keep our customers safe while abroad.
This new research confirms: “holidays are great for our wellbeing, and not just while we’re away, but from the moment we start planning.
Many of our customers are already benefitting with firm bookings for next year, and we look forward to welcoming many more back over the coming weeks and months.”
She added: “These signs of holiday travel returning to normality are also to be seen in Italy, one of the most popular holiday destinations for the UK and Ireland at the moment.
Cornwall University also researched and found that planning a holiday can improve mental health and make us feel better about our social and economic means.
According to Jessica De Bloom, Academy Research Fellow in the University of Groningen, holidays not only benefit people’s health but make them happier as well.
The benefits of a well-needed trip away don’t just come into effect once the holiday has begun and are seen as soon as you start researching accommodation, scrolling through Instagram hashtags or booking your annual leave from work.
The pandemic has impacted people’s attitudes and actions towards travel.
Many people share a feeling that life is short and the desire to see more of the world, with some ready to travel.
Have any mental health sufferers in the UK booked a holiday due to poor mental health? Where did you book? Let us know in the comments below?
A Mind Of Their Own is a book about children’s mental health increasing from 2017 to 2020.
Today young people feel more pressured with exams and hobbies in a competitive world to be the best.
Parents and other relatives need to take the pressure off their children and encourage them instead of pushing them too hard and making them feel like a failure if they aren’t very good at something or as good as their fellow peers.
Katherine Hill looks at how positive words can influence thinking and behaviour and how labels can damage children.
Technology also plays a major factor for both adults and children in today’s digital world, where everyone is always online and many of us communicating via social media apps.
Years ago, we could escape from school bullies by going home.
Cyberbullying has now become a problem where children are bullied in their own homes without leaving their homes.
Social networking sites such as Facebook are well documented for bullying children online with some children committing suicide.
Some children are better off being homeschooled and enjoy it more than mainstream schooling.
There are also children who can’t work at home and need to go to school and socialise with their friends.
Homeschooled or not, children need to be able to feel confident when communicating with others in the outside world, without feeling anxious about catching a deadly disease every time they leave their homes.
The most important thing we can do for our children is to love and support them. We need to provide a safe space for our families for their growth and development.
A Mind Of Their Own is a powerful read. Each chapter includes personal stories and finishes with action points and activities.
I would recommend this book to all parents and other family members.
How did your children cope during the pandemic? Let us know in the comment section below or on our social media sites.
I will never be forgiven for my past, and it will always haunt me in this cold, unforgiving world of judgemental humans.
I have a criminal record, and I’m known by the police for being a nuisance stalker, although this isn’t true!
I’m unable to keep friends and boyfriends, which is why I’m staying away from humans for good.
Whenever I fall out with someone, I risk the police turning up on the doorstep, which isn’t good for my health.
I’ve also temporarily moved into my parents home in a new area, and I don’t want the neighbours getting any ideas and the pig brigade turning up at their home.
I will always face a dilemma when meeting new people.
Do I tell people about my past?
If I do, people will judge me and be frightened or hold it against me every time we fallout.
So, if I don’t tell them about my past, they could try to find out, or I will feel like I’m lying to them.
Sometimes I appear to come across as too pushy or needy, but I have a possible Emotionally Unstable personality disorder and Bipolar.
I say potential because I feel I’ve been misdiagnosed and told by a CMHT Psychiatrist I have bipolar traits, and I’m on the spectrum.
I have a mood disorder that CMHT has failed to treat me for.
Yes, I’ve done things that are out of character for a so-called average person to do, but I’m not manipulative, jealous and controlling like some ex associates would have you believe.
There is a friendly, caring and thoughtful side to me where I would do anything for my family and people I once considered friends.
I try so hard for people to love me and see me as a good person that I become too much to the point where people think I’m obsessed with friendships or relationships.
The only difference is I don’t fear being abandoned or alone as I’ve always been this way and rarely connect with humans on a certain level—another reason why I try extra hard to keep people in my life.
I don’t want large groups of people, just a few loyal people who are hard to find, especially when you’re middle-aged with no partner or kids.
My main fear is being a failure, failing to hold down a job, relationships, friendships, and buying a home.
For this reason, people will always judge me for having a criminal record and for having mental health issues.
I don’t want to be a victim.
I want to have the things in life like relationships, friendships, fun, sadly I don’t think it will ever happen.
Have you ever had trouble with your past haunting and forgiveness?
I’m feeling anxious about coming out of lockdown and everything going back to normal.
Since going into a complete lockdown in March 2020, everything has changed, and I hate change.
Most of the change has not been good. My life as it was before will never go back to the way it was.
I wasn’t happy before lockdown, but I was working towards being content.
Since lockdown, I’ve lost more people and pets along the way.
Last summer, I worked towards the future and started back at the gym until lockdown hit again in November, destroying Christmas and plans.
I never went Christmas shopping for the first time in years, doing all of my shopping entirely online, and the trip we planned for the kids on the Polar Express Train got cancelled.
We went from Tier 1 lockdown, the lowest in the country, to tier 3 lockdown within a few weeks.
Christmas was cut short, and in January, we went back into lockdown, and the government didn’t partially lift it, and the gym never reopened until April.
I’m not happy about the decision to come out of lockdown with cases higher than they were when the first complete lockdown hit, and people are still dying.
The greedy capitalist government have decided to open everything up in time for the summer.
I’ve had one vaccination, and the government expect me to travel miles away for my second, which isn’t helpful. I’m feeling anxious about the whole situation.
They have closed the centre up the road from me probably because the older generation has already had their two jabs, but why is the younger generation expected to travel miles away?
I’ve emailed my local surgery to ask this question, and they replied by telling me that they have no control over vaccination centres and that I should phone 119.
My anxiety has increased, and I will be doing the same as I’m currently doing and staying in.
I go to the gym, but straight after I finish, I go straight home, shower and put my clothes in the wash. I go to a supermarket once a week.
My medication has increased by 75mg, and a situation has led me to get more counselling with Penhaligan Counselling and Mind.
I will continue to wear my mask even if it’s no longer a legal requirement and continue to avoid busy places but will continue to use hand sanitiser.
I have, however, rebooked the Christmas Polar Express trip because the kids are getting older, and it may be the last time we go on a Christmas trip.
Share some of your fears about coming out of lockdown or things you are looking forward to?
Charity founder Louise Hallett explains why the death of footballer Dalian Atkinson shows us that how the police treat people with mental illness needs to change.
The mental health charity Hammersley Homes founder, asks for a change in how the police treat those suffering from mental health.
The Court reported that Mr Atkinson was suffering from some sort of psychotic episode at the time of his death brought on by a kidney condition.
One of the two police officers on trial stated that Dalian, unarmed, appeared to be suffering mentally.
Louise, who founded the charity in 2018, said: “The case of Dalian Atkinson is a tragic one.
Ms Hallett say that she believes that more needs to be done to protect those suffering from mental illness when they commit a crime.
They don’t have a criminal mind; they have a condition.
” I spend much of my time campaigning for people with mental illnesses who commit crimes due to a psychotic episode.
Ms Hallett says that she thinks mental health sufferer should be directed to the mental health authorities rather than the police.
“As one so often reads that they are in other countries like Norway, The Netherlands, Switzerland – or better still, if they could be safely housed with permanent support.
When will we learn from our mistakes?
When will we learn from other countries’ success stories?
She added: “I belong to a wonderful carer group, and this topic is often raised.
“There’s supposed to be an Integrated Care Scheme in place bringing all the services like the NHS, Social Services, Housing and Police together.
“But it doesn’t work.
“The police are not sufficiently trained in mental health care, nor are the prison workers or the Probation Services.
“The system fails the most vulnerable amongst us in so many ways.
“Perhaps if there was a better system was in place, Dalian Atkinson and others like him might still be with us.”
Hammersley Homes and what they can offer mental health sufferers
Hammersley homes are currently raising funds to open their first supported home in Hampshire.
The aim is to provide a longer-term aim of developing this flexible model nationwide.
Help with resident needs such as treatment compliance to help with cooking, cleaning, and laundry is available 24/7.
Hammersley is open to non residents with mental health problems enabling help with making new friends, activities and outings.
British Musician, Adam Lanceley’s world was turned upside down when only ten years old when he was involved in a devastatingly severe car accident that left him with life changing injuries.
The doctor told him he would likely never be able to walk or talk again. Adam defied the odds and was able to turn his life around.
Though a creative musical soul, sportsman and high-achieving academic, Adam suffered deeply with his mental health.
Experiencing PTSD, severe anxiety and depression, he has spent most of his life living alongside these intrusive mental health struggles, which many of us can relate to.
Adam is a testament to proving that positivity and handwork can enable you to create a better life for yourself whilst also openly discussing and navigating through the negative mental health encounters along the way.
Adam said: “I really don’t remember much of my life before the car crash – just various images – nothing I can connect together in a storyline, though.
“I know I was a very good sportsman, and I know I was a very high achiever academically. “
He added: “I also know I put a hell of a lot of pressure on myself in everything I did!
“But everything just seemed to go black for a while.
“What I remember about regaining consciousness, I’m sure, isn’t the way it was, as in it was probably far more gradual & sporadic than how it’s come to seem to me.
“My life since then has been like several different mini-lives. When I knew I wouldn’t be able to pursue a career in sport any more, I felt totally at a loss.
The musician stated that he tried acting, which he found he had a natural talent for, even getting into The BRIT School and East 15 Acting School, one of the centres of excellence for drama in the country. However he started to suffer from severe depression and other mental health afflictions.
Adam said: ” I was quite lucky to meet a musician at a part-time job I had who encouraged me to write things I struggled to deal with and have been at college with a sound engineer.
“Without these two things, I don’t know if music would’ve found me.”
For any budding musicians put there Adam said music is a far more effective way of combatting mental health issues than hiding behind someone else’s character.
If you or anyone you know has a life changing experience that you would like to share with us email admin@looneychickblog.co.uk.
After reading an article I have to question how useful celebs and charities are when it comes to mental health talks and campaigns?
Social media influencer Joe Sugg is an ambassador for Every Mind Matters, with TV personality Scarlett Moffatt an ambassador for the Samaritans.
Princes William and Harry and the Duchess of Cambridge are also patrons of and founded the mental health charity, Heads Together.
Its all very well having all these charities and celebs who give talks every other mental health day or week but what have they done for mental health.
There are lots of mental health charities here in the UK, however, we still have a rise in mental health especially during the COVID lockdowns.
Its all very well raising money for mental health but who and where does the money actually go to?
Celebrities might not be being paid but they do get travel costs paid for.
Would the money not be better spent on treatments and researching mental health?
Having worked for a charity before I know that everyone who works at these charities (accept the volunteers) earn a significant amount of money especially the CEO’s.
For example did you know that the CEO for Mind, Richard Brook earns £72,800 per year?
Royalty are also raking in the money as patrons.
They don’t actually do a lot of work just a few media talks and visits and the charity has to pay for their appearances and security.
Back in 2018 Theresa May’s 2018 Green Paperon transforming childrenand young people’s mental health committed to a radical £300 million shake-up of support in schools.
The government promised its plans would tackle the “burning injustice” of mental health illness.
However, the government have now used the pandemic as an excuse for not delivering and with rising numbers in both young and older people more funding and staff are needed.
The NHS Long Term Plan, published on 7 January 2019, provided a number of further commitments to improve mental health services.
On adult mental health services, the Plan committed to providing an additional 380,000 people per year with access to adult psychological therapies by 2023/24.
It also stated that new services to support patients going through a mental health crisis would be introduced.
I have personally contacted many local mental health charities for help and reached out to the CMHS on many occasions.
Out of the charities I have contacted I have only had success with two, Penhaligan who I’m currently having counselling with and Mind in Devon.
I’m still waiting for Waves Counselling to contact me, I haven’t heard anything from them since my telephone assessment a few months ago.
I received a letter from Trevillis House inviting me to a one off appointment to assess my needs. But I don’t hold out much hope. Watch this space.
Also, I’m not manipulative, I would do anything for the people in my world, and sometimes I feel they need protection from this cruel world with cruel people.
I’m not a game player or someone who likes to hurt people.
I want the best for my family and friends, but sadly, no one sticks around to help.
To all the thoughtless, narrow-minded judgemental idiots who think I’m a lesbian, guess what?
You will be disappointed to hear that I’m not, I have trust issues
I can’t even keep friendships for longer than 5 minutes.
Unlike some, I’m not someone who flaunts myself on social media, has fake eyelashes and is full of lip filler to impress the abusive man who never noticed you.
I’m not one of those pretty girls who needs hair extensions and a ton of make-up to make myself feel good.
A real friend wouldn’t hold my past against me or accuse me of things I haven’t done.
You treat me like a freak for taking anti-depressants and constantly criticise.
When I listen to you and stop taking them, the side effects are crippling.
To all the people that have left or no longer want to know me, it’s your loss.
To threaten and taunt me with the one thing that gives me nightmares and nightmares.
Then you tell my parents and me you don’t want to know me.
Accusing me of following your family on social media.
A friend for life! You’re the cruel one, and I hope you sleep knowing no one would do the kind things I did when you were down.
I’m not like them, but that doesn’t mean I’m not a person who can have fun.
You tried to break me, made me want to end it all, and you failed.
I’m not perfect, but do I deserve to be treated like a killer recluse?
Hated and left like a toy you no longer use?
It’s Mental Health Awareness Week 2021, and I’m trying to put the message out there.
Be strong, and don’t let the bullies get to you.
If you are struggling, call one of the numbers on the helpline page.
Due to the devastating struggle for counselling in Cornwall, I’ve been having counselling with Penhaligan as the community mental health team is non-existent during the pandemic.
The devastating struggle for counselling in Cornwall has become so severe that I have struggled a lot as have many others during the pandemic.
This led me to seek out emergency crisis teams such as Valued Lives and Mind due to no mental health treatments or support available between 2020 and 2021.
I’m now into my third year of having no mental health support from the Community Mental Health Team, so I’ve had counselling off Penhaligon in Cornwall.
December 2018 was my last CAT therapy appointment at Bolitho House in Penzance, but since moving to South East Cornwall, I’ve had one assessment at Trevillis House.
The psychiatrist told me I would have to accept my original diagnosis, even though they feel it’s incorrect. I’ve been on a waiting list for coping strategy therapy since Summer 2019.
I contacted Value Lives, a crisis centre, after Christmas, and they put me in touch with a free service called Penhaligon counselling.
Within a few weeks, a lady contacted me, and I had one session. Unfortunately, she was unable to continue, so I was put back on the list.
After a week, a man contacted me to say he would be happy to give me some sessions via Zoom due to the pandemic face to face.
Penhaligon Counselling offers free or by donation counselling services from Cornwall College students who are training to be counsellors.
During my sessions, I have been looking at some of the exercises in my CBT and DBT.
Two Exercises that have stood out for me are the REST technique when you look at a situation and write it down and evaluate it.
At first, I thought when I’m angry or upset, I don’t see reason, and like many others, I lash out without looking at the bigger picture.
For example, I could be upset because someone hasn’t messaged me back.
Instead of thinking the person no longer likes me, I should be looking at other options, such as the REST technique.
The second exercise I looked at was emotions and how they link to behaviours.
If being generous makes you happy and is not met with the correct response, upset and anger come out.
When contacting the CMHS team at Trevillis House in Liskeard I was told that I hadn’t been contacted by them due to a lack of staff during the pandemic. So as sad as it is I’m not surprised when I read about the rise in suicides in the last year.
Have you or your loved ones ever tried these techniques? Did they work? What strategies work for you? Let us know in the comments below or on our social media pages.
This is the first-ever box I have reviewed, and being a thirty-something year old I found that the price was a little steep at £25 a month or £75 every three months, and that’s not including postage. Postage costs depend on the type of subscription you choose.
When opening Teen Calm’s Self-Care box, I picked out a card that I will be keeping on the office’s notice board. It’s a good idea to look at positive messages throughout the day.
The next thing to pull out is 54 ways to ease the anxious mind cards. My 10-year old niece and I will be looking at these more closely when we have our chill time in the cabin. Watch out for a blog post on these at a later date.
I then picked out Aromatherapy bath potion sea salt infused with a blend of pure essential oils. This is the perfect thing to use after a long day at school or work.
Unfortunately, I don’t have a bath, so a pity its not or bath and showers. My niece will be enjoying a long relaxing soak in a tub after forest school. I usually have showers to help me relax after a long day.
The handmade lavender soap was a lovely idea. The soap is made by a company called Grace’s Generation.
The worry doll was one of the best surprises as I’ve never seen or heard of these before. The story of the original Guatemalan worry people, apparently you put the doll under your pillow when you go to bed, and in the morning, your worries will disappear. Not sure it works, but I love the doll and the idea.
One of the best items inside the box has to be The Teenage Guide to Stress book, which briefly covers essential teenage issues such as friendships, exams, education, sex, depression, drink and drugs and eating disorders. If a book like this had been available when I was younger, I would have purchased it. I’m happy for my niece to read this as she needs to be aware of these life problems.
This book is available to purchase from £6.55 on Amazon.
The final item I picked out of the box was a pack of love hearts that I will share with my niece as a bit of a treat.
Teen Calm boxes are definitely great for teens as well as young adults. I would love to receive one of these from a family member or friend when I’m feeling low.
Teen Calm’s boxes make me smile as they are packed with full-size random products with fun, exciting new things to try.
I would also say you get more than your money’s worth in this box, and not many other packages have full-size products. These make lovely surprise gifts for pre-teens, teenagers or adults especially during lockdown or other stressful periods such as exams etc.
If you are reading this, but you don’t have a chronic illness or mental health. Self-Care is for absolutely anyone. Self-care is essential to practice daily.
Let us know if you or your teenagers practice self-care?
The CBT Good Habit Journal was the first book I read based on cognitive behaviour therapy.I received it for Christmas two years ago and have decided to share my thoughts and feelings on this.
CBT is a talking therapy that can help you change the ways in which you think to help you deal with overwhelming problems in a positive way by breaking down them down.
The exercises can make you think about your future and the goals you want to achieve in life.
I’m going to revisit CBT and fill in some of the challenging tasks within this book with my therapist. It will be interesting to see if my goals are the same as they were two years ago and in a year from now.
I have had 6 CBT sessions with Outlook SouthWest, but unfortunately, I felt more work was needed.
I also had a private counsellor who I used as recommended by my previous company healthcare plan. After I left the company, I continued to work with the same psychologist privately until she became ill.
My doctor contacted CMHS (The Community Mental Health Team), who also gave me six CAT therapy sessions before discharging me due to lack of funds, then again when I moved areas.
For those of you who are a bit unsure about CBT, I would suggest buying this book and working through the exercises alone or with a therapist.
I’m going to work with a therapist because I’m struggling to do some exercises alone.
I’m currently working on knowing myself and looking at how I think and learning different ways to cope with these thoughts.
Keeping a journal is a great way to express your thoughts and feelings and to get to know yourself better.
Getting your thoughts and goals down on paper helps release stress, solve problems, and turn those dreams into reality.
Since using The CBT Good Habit Journal, I’ve learnt how to communicate and look at things differently. I’ve also engaging better with CBT this time around than previously.
It can take a while to sink in as habits are often grained deep inside the mind from a young age.
This journal has made me think carefully about how I come across and how I can be a better version of myself, and how I can interact and think differently.
A PR company sent me Hope with Eating Disorders book to review as this is a subject that many of you may have experienced.
Lynn Crilly gives an insight from a personal perspective on what it’s like to be a mother with a daughter suffering from an eating disorder.
In its second edition, the self-help book is available online at Amazon and other book stores for £15.99.
Hope with Eating disorders isn’t a book for sufferers, its a book written by a mother who wants to get her message across on how to help family members overcome eating disorders.
Lynn openly shares the struggles and pain she and her family went through when her daughter Samantha was diagnosed with Anorexia Nervosa and OCD in her early teens.
During her daughter’s recovery, Lynn sets up her own counselling business to help educate other parents, carers, siblings and friends about mental illness and treatments and how to support their loved ones.
The book is divided into 12 chapters explaining what eating disorders are and breaking down in simple terms treatments and their impact on loved ones.
Would I purchase Hope with Eating Disorders?
The book is helpful if you have loved ones suffering from an eating disorder. The way Lynn writes this is engaging and easy to read. This is a raw, heartbreaking story with a positive outcome that makes this book worth reading.
The author does not hold back, and Lynn is proof of someone who is positive, and by sticking to methods, she believes in giving family and friends and even eating disorder sufferers hope in their recovery.
I would purchase this book as it gives insight from another person’s point of view instead of the sufferer. I’ve suffered many issues over the years, but this book makes me see things from another perspective.
Let us know your thoughts about the book? Would you purchase the book? Why or why not?
Its important to keep moving your mental health forward as the country stands still with daily routines are disrupted due to COVID.
In the world prior to the pandemic, we were each in our routine, consistently doing the same actions .
Going to work, meeting friends, and doing the things important to maintaining our mental health (that might have been exercise, meditation etc).
As creatures of habit, when we find something that does a reasonable job, we tend to stick with it, even if it’s not the best possible option.
This is what marketing people call ‘satisficing’; where we take the first thing that we deem to be satisfactory for the problem we face, and we run with it.
With so many changes to our daily living, and a huge increase in time spent at home, the normal routine has been blown out of the water.
But what this does give us, if we use it wisely, is time and space to explore.
There will almost certainly be things you wouldn’t dream of giving up.
It could be that your morning meditation sets you up for a productive day, or an evening run helps you to clear your mind.
There is no need to drop them, but there is a chance to discover new options that ordinarily you wouldn’t have imagined.
As with anything new, it can be a little scary – new people, new environments, new things to learn, all of which can make experimenting with new things more daunting.
The best part of our current circumstances is almost every business has had to move online, or at least provide some form of online service.
This means you are free to try as many new things as you want from the comfort of your own home.
This is an opportunity to really go and explore as many different tools, approaches and methods to help you feel as good as you possibly can.
Although you can’t control the world on the outside, now is the time to optimise your world on the inside.
Have you thought dancing could be the energy and morale booster you’d love but have never quite made a class?
Have you heard arts and crafts help people to feel calm and grounded but didn’t quite get the equipment you needed to get started?
Or maybe you’ve wanted to stick to a 30 day yoga series but life kept getting in the way.
Regardless of the obstacles that prevented it in the past, if you act quickly, you can use this time to begin exploring new possibilities for how you can boost your mood and your body.
As well as pushing past the ‘satisficing’ barrier to discover alternative ways of keeping yourself feeling good, it also provides novel and interesting experiences.
So you get to find what feels good for you, while keeping yourself busy and your brain stimulated.
To get you started, all you need is to sit down with a pen and paper, and brainstorm as many ideas as you can.
Be creative, be unrealistic to start with, let your imagination run wild. As you do you’ll open yourself up to new thinking, and different, more practical ideas will flow towards you.
Once you’ve made your list, prioritise the most intriguing, and create a plan to start experimenting.
If one thing is for sure, you’ll be able to look back on this period and see it as the catalyst to moving your mental health forwards.
So as we approach the one year anniversary of almost constant disruption and uncertainty, we can all be forgiven for having some dips in our mental health.
Human beings are creatures of habit, and we really enjoy the feeling of certainty; from knowing you’ve bought the right house to picking your perfect life partner, that feeling of certainty helps us feel safe and comfortable.
How to keep moving your mental health forward
This is an opportunity to really go and explore as many different tools, approaches and methods to help you feel as good as you possibly can.
Although you can’t control the world on the outside, now is the time to optimise your world on the inside.
Have you thought dancing could be the energy and morale booster you’d love but have never quite made a class?
Have you heard arts and crafts help people to feel calm and grounded but didn’t quite get the equipment you needed to get started?
Or maybe you’ve wanted to stick to a 30 day yoga series but life kept getting in the way.
Regardless of the obstacles that prevented it in the past, if you act quickly, you can use this time to begin exploring new possibilities for how you can boost your mood and your body.
As well as pushing past the ‘satisficing’ barrier to discover alternative ways of keeping yourself feeling good, it also provides novel and interesting experiences.
So you get to find what feels good for you, while keeping yourself busy and your brain stimulated.
To get you started, all you need is to sit down with a pen and paper, and brainstorm as many ideas as you can.
Be creative, be unrealistic to start with, let your imagination run wild.
As you do you’ll open yourself up to new thinking, and different, more practical ideas will flow towards you.
Once you’ve made your list, prioritise the most intriguing, and create a plan to start experimenting.
If one thing is for sure, you’ll be able to look back on this period and see it as the catalyst to moving your mental health forwards.
Let us know how your mental health has been moving forward during the pandemic and lockdown?
Have you taken up any new hobbies or gone back to an old hobby?
Last week was Children’s mental health week but how successful has this been and what new initiatives are there to help young ones cope with the current pandemic?
Now more than ever its important to make sure that the youth of today are properly nurtured as many have the added stresses of being isolated from friends, lack of interaction with teachers and learning new ways of learning and life.
What many people forget is the fact that mental health in both adults and children isn’t new. It has however, increased due to lifestyle changes being forced by the current worldwide pandemic.
The charity Place2Be sets up resources to help primary schools celebrate each year.
As part of this years theme “Express yourself” children were encouraged to find ways to share feelings, thoughts, or ideas, through creativity.
Expressing themselves through art, music, writing and poetry, dance and drama, photography and film, and doing activities that they enjoy.
Sadly, a lot more research needs to be done for both children and adults in research and treatments.
Its all very well having 2 or 3 weeks a year when mental health is discussed by the media and charities but everyone needs to make sure that mental health is being researched properly.
Children should have mental health education in schools both secondary and primary and they should also have on site counsellors.
Only then, there will be less suicides Mental health is still, even in 2021 not taken seriously due to lack of funding and treatments available.
Mental health sufferers may no longer live in isolation physically but mentally there is still a stigma.
How many of you are guilty of ignoring your loved ones mental health? Avoiding them when you know they are feeling low?
Please feel free to share how you encourage your children to stay positive throughout the pandemic and any successful treatments you feel have worked?
What are your thoughts children’s mental health week? Were you and your child or children aware of this week?
An innovative new COVID-safe app has been launched in the UK to fight the ‘tsunami’ of mental health problems.
The app called My Pocket Therapist connects anyone needing help to a range of therapists including psychotherapists, counsellors, hypnotherapists, cognitive behavioural therapists and more.
Clients choose therapists from a list of video profiles. Sessions are conducted via video call and are COVID-secure.
This means that anyone self-isolating or in lockdown can access mental health services without leaving their house.
The app vastly reduces appointment waiting times, and anyone wanting to see a therapist can connect to one within an hour of requesting help.
Founder of My Pocket Therapist, Daniel Solden, said:
“My Pocket Therapist serves as a vital lifeline and has been designed to help people access mental health services when they most need it, as quickly as possible.
It is convenient, and anyone can use the service from their own home or phone. During COVID-19, many people are under lockdown, working alone, and cannot physically access any of their routine services.
He added: “Some people who have not ever had mental health problems now need to see a therapist urgently and can’t due to crippling waiting times and restrictions. “
The app allows you to view therapists’ video profiles and see someone in an hour.
However, the downside is that to book a therapist isn’t cheap as prices start from £60 for a 50-minute session. That’s a week’s money for someone who is unemployed or on disability benefits.
You can only download the app from the Apple store, so you need an iPhone.
Download the app and let us know what you think about using “My Personal Therapist or what you’re doing to help fight your mental health.
Let us know in the comments below or on our social media.
Card Company, thortful, is creating Father’s Day cards to honour Dads who are no longer with us.
thortful is an online greetings card marketplace, providing a platform for independent creatives to sell their designs from all over the globe.
The card company pays their creators an industry-leading royalty rate each time one of their card designs are sold and handles all production and customer queries, providing quick and easy service for both customers.
Founder Vyvyan Greenall explains the concept: ‘I thought about creating Cards to Heaven after losing my dad. The loss was very painful, and I felt it so much during special times like birthdays, anniversaries and especially on Father’s Day.
I wanted to write a card to my dad and had nowhere to send it.
I didn’t think I’d be alone feeling like this, so that’s when Cards to Heaven was created’.
By buying and sending these cards to Cards to Heaven, you will be supportingLife for a Life, creating community woodlands in the UK.
The new Starling Wood will be created by planting 8000 trees, creating a bio-diverse woodland that will become a home for many species of birds and other wildlife and a place of refuge for the local community.
The project will go even further than just creating a new woodland.
On target completion of the project will lead to the raising of £90,000 donated to hospices and health-related organisations supporting those in the community.
The Cards to Heaven Facebook page is a visual memorial to these exceptional dads, where you can send a physical card and have the message to your dad displayed.
Vyvyan goes on to say, ‘death feels so final, but this allows a small comfort and a way to express your feelings telling Dad how much you love him.
Thortful have created a unique collection of cards in the loving memory of these dads.
Buying these cards means you will be supporting Life for a Life, creating memorial forests in the UK.
100% of the profits from this collection will be donated to this great charity.
PTSD sufferers have been given fresh hope after a revolutionary PTSD treatment, “The Rewind Technique”, achieved a significant milestone with the completion and publication of its inaugural Randomized Controlled Trial (RCT).
The trial indicated that treatment sessions could be reduced to between one to three. The treatment has been pioneered for 30 years by Dr. David Muss, who first revealed the PTSD treatment “The Rewind Technique” in his seminal paper “A new treatment for PTSD” in the British Journal of Clinical Psychology. Titled ‘Rewind for Posttraumatic Stress Disorder: A Randomised Controlled Trial, ’ the RCT was featured in Depression and Anxiety, vol. 2023, Article ID 6279649, with the results pointing towards a potential game-changer for PTSD treatment in the UK and potentially saving the NHS millions.
The Rewind differs from the universally accepted therapies CBT and EMDR, which aim to reduce symptoms by providing coping mechanisms. The Rewind instead targets directly the trauma (rather than its effects) with a “rewinding” technique—where the participant imagines they are watching a film of her/his traumatic event. The participant then enters the screen and relives their trauma memory in reverse very quickly.
The authors described it as exhibiting positive outcomes in the clinical trial. The authors commented that ‘with a substantial effect size, it holds great promise as an effective PTSD treatment.’ The RCT revealed that Rewind effectively reduces PTSD symptoms, including flashbacks, nightmares, and avoidance behaviours, making it significantly more effective than the control treatment. The RCT’s conclusion underscores Rewind as a vital solution for PTSD treatment at scale while acknowledging the necessity for further research to validate its long-term effects.
The technique was first brought to global attention with Dr. Muss’s seminal 1991 book ‘The Trauma Trap’. Since then, Dr. Muss has trained some 15,000 therapists internationally through the International Association of Rewind Trauma Therapy (IARTT), which he founded. While RT has widely influenced other treatments like the Reconsolidation of Traumatic Memories (RTM), Dr Muss remains the sole authority on the comprehensive use of the Rewind Technique in both civilian and military contexts. This year, in conjunction with the Complex Trauma Institute – which has provided the platform to reach out to Ukrainian mental health professionals – approximately 200 professionals have already been trained to the accreditation level, and another 300 are currently engaged in learning this method.
In the UK, an estimated 2,612,000 individuals, excluding cases of Complex PTSD, are expected to experience PTSD at any given time, with women aged 16-24 exhibiting the highest prevalence, affecting 12.6% of this age group. Only around a quarter of those in need receive NHS treatment via NHS Talking Therapies, and symptom improvement is recorded at around 50%. Despite widespread adoption already in various parts of the National Health Service (NHS), the third sector and private practice across the UK NICE (National Institute for Clinical Excellence) are yet to fully embrace this treatment.
Commenting on the RCT results Dr. Muss says: “I am delighted by the RCT results in this validation of an approach that I know and have shown can transform the lives of the many millions afflicted by PTSD. It has been a long journey to get to this stage, but we now have the large scale evidence of its results. Closure with RT can be achieved in just one to three sessions, no details of the trauma have to be revealed by the client to the therapist and therapist’s ‘compassion fatigue’ is greatly reduced. Crucially, training therapists is achievable in five hours at a nominal cost compared to the training costs to become a CBT or EMDR therapist required by NICE.”
He continues: “The NHS implementation of Rewind, by reducing treatment sessions from currently between 6 to 20 to one to three, would lead to substantial cost savings, streamlined care and greatly reduced waiting lists without having to train more therapists for NHS Talking Therapies. The NHS forthcoming planned expenditure of £15.55 billion is an increase from the current £13.25 billion. The adoption of Rewind would be a game changer.”
Funded by the National Institute for Health and Care Research (NIHR) and carried out by researchers at King’s College London and the University of Surrey, the study – which involved 363 single people who were homeless in England – found those using regular GP practices (Usual Care GP model) saw their GP on average just 5.8 times during the 12 months study period, compared with 18.6 times for those who attended specialist health centres designed primarily for people who were homeless. This is despite no statistically significant differences in the presence of physical or mental health problems between the study groups.
Regular GP practices were also significantly less likely to provide continuity of care for substance misuse issues, with just 15% of their participants with drug problems receiving this help, in contrast to 85% of such participants in specialist health centres and 56% in specialist GP practices.
More generally, regular GP participants were less satisfied with the service they received: 56% said they had confidence and trust in their doctor or nurse when last seen – far lower than the proportion who said the same among those who attended specialist GPs (81%) or specialist health centres (82%).
Staff at regular GP practices reported insufficient resources prevented them from working in more proactive ways with patients who were homeless, with those attending these practices also reporting longer waiting times.
However, regular GP practices scored relatively high for health screening – almost as high as specialist health centres – and two sites had each developed a health screening template specifically for patients who were homeless, which was found to be effective.
The relatively poor performance of regular GP practices for some outcomes “raises questions” about their role in providing health care to patients who are homeless.
When these practices might require additional support, the researchers say.
Published in the journal Health and Social Care Delivery Research, the study compared the effectiveness of four models of primary care services across ten sites. These included:
Specialist health centres for people who are homeless.
Mobile homeless health teams.
Specialist GP services (regular GP practices with some services specifically for patients who are homeless).
Everyday GP practices with no specialist services for this patient group.
Among the four models, researchers found specialist health centres and GP sites to be the most effective overall. They provided flexible drop-in clinics and longer-than-usual GP appointments and worked closely with mental health, alcohol and drug services, hostels, day centres, and street outreach teams. These are all factors likely to have contributed to their success.
The study also found that although mental health problems were prevalent among participants, with 91% reporting such issues, staff across all four models of care reported insufficient mental health services in their area, which affected the help they could provide patients.
While 82% of study participants described needing dental treatment, these needs were often unaddressed, even though dental services specifically for people who were homeless or vulnerable were available at or near seven of the sites included in the study.
The researchers say this can be explained by above-average levels of dental anxiety among study participants and poor integration between primary health care services and dental services.
The research is the first to provide evidence about the effectiveness of each model of health care for single people who are homeless – a patient group with more significant health needs and a far lower life expectancy than the general population.
Dr Maureen Crane, Visiting Senior Research Fellow at the NIHR Health and Social Care Workforce Research Unit at King’s College London, said:
“Regular GPs are the main primary health care provider for many people who are homeless, particularly outside large cities. It is therefore essential that they have the resources to support patients who are homeless, many of whom have multiple and complex health needs and find it hard to engage with services. The benefits of introducing a ‘homelessness lead’ into these GP practices to coordinate care for patients who are homeless should also be considered.”
Professor Kathy Rowan, Director of the NIHR Health and Social Care Delivery Research (HSDR) Programme, which funded the study, said:
“Homeless people are among the most under-served and most vulnerable in our communities and often have very complex health needs. This is an important study and the first to compare, comprehensively, the impact of different models of primary care provision for homeless people. This study has the potential to inform improvements in the organisation and delivery of primary care services in order to meet the complex needs of homeless people, going forwards.”
Stress is being caused by patients due to increased NHS times.
Whether it’s for a persistent cough, an aching back, or a cervical screening, medical appointments are an unescapable and essential part of our lives.
But as the waiting list for hospital treatment continues to rise to record levels (7.2 million in January 2023), your next check-up may take a while.
Not knowing how long you must wait for a doctor’s visit can affect your mood and mental health.
It has been found that almost four in ten Britons have felt stressed or anxious due to issues experienced with the NHS waiting times.
Precisely, awaiting a GP or hospital appointment without a confirmed date in your diary affects the mental wellbeing of 30% and 23% of patients, respectively.
So what can you do to mitigate your sentiments of stress?
Here, with some insights from Richard Holmes, Director of Wellbeing at Westfield Health, we look at simple ways to manage your mental health as you’re added to the waiting list.
Plan ahead
Planning is one of the first things you can do to keep your stress and anxiety at bay.
You may still not know the exact time and date of your appointment, but you’re likely to see where the visit will occur. Generally, this will be either at your local hospital or GP practice.
Also, think about what you need to bring, such as a list of your current medications, test results and notes with any questions you may have.
By doing so, you’ll feel more comfortable, prepared and in control of the situation. Once you receive more information about the exact date, all you’ll need to do is show up.
Redirect your focus
Waiting can cause a sense of unease as it merges two uncomfortable situations: not knowing what’s on its way and being unable to do something about it.
If you’re unsure when you will get your appointment and it’s worrying you, try concentrating on other important aspects of your life.
Holmes from Westfield Health, experts in health cash plans, says that redirecting your focus can help you distract from whatever is causing you anxiety.
“Focusing on other things that mean a lot to you can ease your stress,” he explains. “If socialising makes you feel good, get in touch with friends and family.
You could focus on your favourite hobby, such as a dance or cooking class, whatever you enjoy doing most.
“Alternatively, to relieve your stress you could focus on your breathing. Slow, deep breathing is a simple technique that can help alleviate symptoms of depression and anxiety as it minimises the level of stress hormones in the body.”
Eat well and exercise.
When feeling worried and blue, it’s easy to fall into routines of eating unhealthy food. However, one of the best ways to mitigate the effects of stress is to follow a balanced diet that includes natural foods and a mix of fruit and vegetables.
A healthy menu can help your body manage the physiological changes triggered by anxiety and regulate stress-inducing sugar levels.
If you’re anxiously waiting for the date of your medical appointment, make sure to get out and about if you can.
Physical activity releases cortisol, a feel-good hormone that helps you keep stress at bay.
Not only that but exercising allows your brain to focus on something else, which is an excellent coping method to overcome challenging times.
Seek additional help
If a medical examination that has not been scheduled yet keeps you awake at night, don’t be afraid or feel embarrassed to ask for professional help.
There are many organisations, and If you have already been diagnosed with a specific condition and are waiting for a follow-up appointment, you can also contact more particular charities.
They will give you expert guidance on dealing with your health problem and anticipate what your hospital appointment will likely entail, including Mind and Anxiety UK, who are happy to offer plenty of free tips, advice, and information on managing your feelings of stress.
Letting your GP know about your anxiety is also a good idea, significantly if this sense of unease impacts your ability to carry out your daily tasks. This way, your doctor can provide the proper support for your needs.
There are several reasons why NHS waiting times are at a record. As much as we appreciate the efforts of doctors and nurses to keep things running, being put on a waiting list for weeks or months can be frustrating for patients.
If this is causing you stress and anxiety, follow some of our handy tips, from planning and redirecting your focus to seeking additional support and sticking to a healthy diet.
Smartphone apps often have the answer to many of our pressing, daily questions. What is the weather forecast for the week? What’s the fastest way to get to your desired destination?
Among the almost 3 billion apps available for download on Google Play Store (and just under 2 billion on the Apple App Store), there are plenty of health-related options.
A good percentage of them are extremely useful, as they allow you to order your repeat prescriptions or plan your gym workouts and routines from the comfort of your home.
However, there are also concerns that certain apps, specifically fitness and calorie-tracking portals, could be detrimental to people’s mental health. In what way?
Here, we explore how to engage with health-tracking apps in a positive, constructive manner, while also highlighting how they might affect your mental health if you overuse them.
In 2022, 44% of the UK population used – at least once – a health-tracking app, meaning that it is a widespread practice among smartphone users.
This can be viewed as an encouraging statistic, as it suggests that Brits are actively trying to find ways to stay fit and healthy.
In fact, these applications can promote healthy behaviour and manage your fitness levels on the go, becoming a handy option when it comes to identifying a problem.
For example, if you rarely feel refreshed as you leave your bed in the morning, you could use a sleep-monitoring tool to discover whether you wake up, snore, or toss and turn during the night.
Likewise, if you often feel irritable and under the weather, these tools can be useful to pinpoint potential triggers and provide some simple, in-the-moment meditation tips.
What’s more, health apps can help with the early detection of possible medical conditions. By keeping a close eye on some of your vital signs, from blood pressure to heart rate, these applications can spot warning signs of health problems.
This means that you can act in a timely fashion and seek medical attention to arrange a check-up for your own peace of mind.
With an all-round picture of your health and habits at hand, your doctor can make more informed decisions on any plans or treatment you may need.
Another positive aspect of health apps is that they allow you to improve your lifestyle routines.
People who use health-monitoring tools tend to be less sedentary than others and, on average, walk almost a mile more than those who don’t have a tracking application.
The good thing about these trackers is that they also include features that give you the chance to share your progress and activity with family, friends, and fellow app users.
This social aspect can encourage you to stick to your goals, carry on with your healthy diet or daily jogs, and help receive moral support from other people to keep ploughing through.
How health-tracking apps could impact your mental health
According to the NHS-backed study, only around 20% of all health and medical apps meet clinical standards, are safe from hackers, and are able to protect people’s records.
This could have a negative impact on people’s physical wellbeing, especially if they follow potentially inaccurate advice for an extended period of time.
Dr Harriet Leyland, Clinical Advisor from myGP, explains: “Ensuring patient safety should be the key priority to any healthcare app. It’s crucial for apps to carefully consider the implications of any features they develop and the benefits they are trying to deliver.”
As always, moderation is key. If you rely on health-tracking apps too much, they could take their toll on your mental health. For example, they can:
Put too much pressure on you – Health-tracking apps can put pressure on people, spurring you to go out for an evening jog, regardless of the weather. Of course, most apps are designed to be motivational. But inciting you to fit in a run, even though you don’t feel like one, can make you feel bad and disappointed in yourself. What’s more, because some health-monitoring apps set out one-size-fits-all objectives, they don’t take into account whether you are physically able to carry out something or not. This can cause users to push themselves too far, which could, in turn, lead to avoidable injuries and put you off from exercising altogether.
Make it harder for you to listen to your body – Let’s say, for instance, that you have downloaded a calorie-monitoring app that tells you when and how much you should eat. In this scenario, you may find it difficult to listen to your internal needs, as you are too concentrated on hitting specific targets. By doing this, you may end up ignoring symptoms of hunger or fullness, meaning that you are not considering what is right for your body at a certain moment in time. Experiencing prolonged feelings of hunger can make you feel tired and ill-tempered and, therefore, have a negative influence on your mental well-being.
Backfire – People use health-monitoring apps to improve their wellbeing and look after their health. But at times, tools such as sleep-tracking devices can have the opposite effect and aggravate your situation. In fact, they can make people feel anxious about their sleep, especially if they are telling someone they are not getting enough hours of rest. The growing preoccupation with having a regular sleep pattern can even escalate into insomnia because extensive worrying prevents you from dozing off. In turn, lack of sleep comes with an array of disadvantages (i.e. tiredness, low self-esteem, stress, etc.), which can have a serious impact on how you cope with your daily duties.
When looking for a solution to your issues, it is always important to seek the help of a professional. Yes, an app may help you figure out whether you may be sleep deprived or not.
However, only a doctor can formulate a diagnosis and offer the right treatment to cure whatever is affecting your overall wellbeing.
Health-tracking apps are a convenient, informative tool to monitor your overall well-being. The best way to make the most of them, however, is to take their tips with a pinch of salt, stick to diets and activities that you are comfortable with, and contact your GP for any in-depth guidance.
Art created by people with lived experience of mental health is being displayed in Maudsley Hospital in partnership with Bethlem Gallery, South London, to promote the importance of art therapy in supporting mental well-being.
The exhibition, organised by national charity Ambient Support, runs throughout May to coincide with Mental Health Awareness Week (MHAW) from 15 to 21 May.
Not-for-profit health and social care provider Ambient Support launched their ”Art for Anxiety’Anxiety’ workshops in several mental health services in London to provide safe and encouraging creative spaces for participants to explore MHAW’sMHAW’s 2023 theme of ”anxiety”.
In partnership with NHS Trust South London and Maudsley, the art created at Ambient’s Ambient’s sessions is being displayed in the Bethlem Gallery space in Maudsley Hospital to promote the value of art therapy for mental well-being and for all visitors and patients to view and enjoy 01 May to 31 May.
Carmel Woolmington, Art Strategy Manager at Bethlem Gallery and SLaM Trust, says:
“We are delighted to partner with Ambient Support for Mental Health Awareness Week.
As organisations championing greater awareness and understanding of mental health, we share an ethos to shape a creative landscape which encourages this awareness and supports artists with lived experience of mental health services.
“Drawing on this year’syear’s theme of anxiety, we hope this exhibition highlights the therapeutic impact of art practice; that art can be a powerful form of expression; and a way to respond to anxious thoughts and feelings.”
Anxiety is a normal emotion, but sometimes it can get out of control and become a mental health problem.
The focus on anxiety for Mental Health Awareness Week will increase awareness and understanding. At the same time, research suggests that creative art activities can positively impact mental health.
Melissa Charlton, Ambient Occupational Therapy Technician, helped facilitate and coordinate the art sessions and observed the participant’s experience. Melissa says:
“Our mental health art sessions enabled the people we support at Ambient to tap into their inner thoughts, feelings, and experiences of anxiety through creative expression.
We encouraged them to talk about the images they created and to begin to look to themselves for meaning and insight.
“Combined with staff supporting the art sessions, it helped participants promote self-expression, increase self-awareness and self-worth, and decrease stress and anxiety.
All who participated emanated satisfaction and enjoyment.”
An Occupational Therapy Assessment evaluated the workshops’ impact and found that 92% of participants demonstrated emotional connection and focused throughout the art session, and 84% stayed engaged and focused.
In comparison, 76% sought to challenge themselves.
Some participants created artwork depicting their thoughts and experiences around anxiety, while others used the art session to work through stress.
Ambient created a video capturing the highlights of the art sessions together with some artists holding their newly created artwork. View it HERE.
“I enjoyed the art session very much; the painting that I did was in the moment. I think the art session helps to take your mind off any anxiety or problems you may have”.
Gary, a participant in the art group, says:
“The art session was therapeutic, allowing you to be artistic. Mydrawing of a skull surrounded by words depicts my anxiety and thoughts intertwined with mentalillness; creating the artwork helped symbolise my thoughts and anxiety, which helps with my well-being.”
Considering the positive feedback from the art workshops, and the benefits gained by those suffering from anxiety, Ambient Support’s Support’s Occupational Therapy team plan to facilitate future art sessions to help further the people they support.
There are many reasons why patients don’t always adhere to their prescribed therapies. For example, sometimes, people halt their course of antibiotics because their annoying cough has disappeared and therefore believe it’s already been cured. Instead, others may innocently forget to take their morning medication as they are solely focused on preparing breakfast and getting ready for work.
The good news is that, in the case of these two examples, the problem can be fixed with a pinch of care and attention. However, there are more complex situations where patients purposely miss their daily dosage because the thought of taking medication triggers strong sentiments of anxiety. This is often called ‘pharmacophobia’, an extreme and irrational fear of medicines, pills, and medical drugs.
This can be particularly dangerous, as repeatedly skipping your prescribed dose may cause several unwanted issues, from treatment failure to future health complications. So, we look at the ins and outs of medication anxiety, offering handy tips on coping with this concerning condition.
Pharmacophobia: what is it?
Pharmacophobia is an anxiety disorder that instigates high levels of dread and stress when exposed to medical drugs. In some scenarios, even the mere thought of medication can harm the person’s mental well-being. But as well as hindering a patient’s mind, this condition can also impact their physical health. Pharmacophobia can lead to the improper usage of prescribed medication or total absence of medicine consumption, which may, in turn, result in the relapse or worsening of the disease.
You will likely exhibit many telling symptoms if you suffer from medication anxiety. When having to take medication or at the thought of doing so, you may experience muscle tension, shakiness, panic attacks, or an inability to control your emotions. You may also refuse outright to adhere to your medication plan. Alternatively, to avoid being faced with a GP prescription, you may also be in denial about your illness, neglecting any pain or feeling of unease and discomfort.
As for the prominent cause of medication anxiety, the reality is that there isn’t a universal triggering factor. There are many reasons someone may be affected by pharmacophobia, and genetics and environment may play a significant role. For instance, if you have a family history of mental illnesses, there is a chance you may inherit a higher predisposition to developing similar well-being issues. In this situation, it may only take a past, unpleasant episode involving medical drugs, such as the severe illness or passing of a loved one, to originate this anxiety disorder.
You may also develop pharmacophobia if you constantly worry about a medication’s side effects. The belief is that taking pills may cure your initial disease yet kickstart a couple of different issues, or an allergic reaction can prevent people from adhering to their medication.
As mentioned, pharmacophobia – if not tackled – can bring a range of unwanted consequences. So how do you cope with medication anxiety to keep any complications at bay?
How to deal with pharmacophobia
If you struggle to take medication without experiencing stress and anxiety, don’t despair. You can take several steps to nip the problem in the bud and mitigate the effects of your pharmacophobia.
Here are a few tips you may want to consider to manage your anxiety disorder:
Figure out how your pharmacophobia started – Reflecting on how your phobia originated can be an excellent first step to controlling your fear. For instance, was it because a loved one, or someone you know, has had an adverse reaction to a specific medication? If so, remind yourself that only because somebody else had an unfortunate experience with medicines does not mean it will automatically happen to you as well.
Take your first dose at the chemist’s – If you are afraid of taking medication alone, especially if it is a new drug you’ve been prescribed, you may want to take it at the pharmacy. This way, you will have a medical professional to watch you, helping you calm your nerves and reassuring you that the new prescription won’t harm you. It will also give you the confidence to repeat the process at home with less stress.
Talk to your doctor – Having an open, honest chat with your doctor is another effective way to tackle your pharmacophobia. “If taking your medication causes great stress, it is always worth discussing with your doctor,” says Dr Leyland, Clinical Advisor at my GP. “They will be able to review and suggest alternative solutions based on your experience.”
Alter your dosing method – Sometimes, the medication itself isn’t the triggering issue. Instead, what may spark your pharmacophobia is a specific method of dosing. For instance, it has been found that up to 10% of the UK’s population is afraid of injections. If this is your case, and your prescribed therapy involves needles and injections, ask if it is possible to change the approach. There may be other viable solutions, such as pills or topicals, meaning you can continue your medication and not interrupt your all-important treatment.
From taking your first dose at the pharmacy and changing your dosing method to having an honest chat with your doctor and reflecting on what spurred your phobia, you can challenge your fears and – more importantly – preserve your well-being.
There’s a tendency to see self-care as more of a buzzword than an effective way to improve your wellbeing. But its benefits shouldn’t be underestimated. Self Care can reduce stress, help you sleep better, improve your coping skills and lift your mood.
By its nature, self-care is broad and can look different for everyone. For example, the repetitive motions of knitting can be as relaxing for some as it is frustrating for others. Nevertheless, at its core, self-care is about showing care for both your body and your brain, which helps to regulate your nervous system.
But what nearly everyone can relate to is that one of the most difficult things is finding the time in the day to do it. Here, with some insights from Richard Holmes, Director of minutes or less Wellbeing at private medical cover provider: Westfield Health, are six self-care activities you can do in 30.
Before beginning, it’s worth mentioning that these steps are designed to help but should not be used in place of seeing a healthcare professional. If you are struggling – please seek help.
1. Yoga at home
While scientific research into the benefits of yoga is ongoing, it’s clear that this centuries-old practice can improve your physical and mental health. This makes it a perfect addition to your self-care routine, especially if you stay at home and follow an online session.
When the day is done, the meditative nature of some poses and exercises can also help prepare your mind and body for sleep. Focus on sitting or lying down poses, as well as slow breathing exercises. Dim the lights and put on your pyjamas, so you can slip straight into bed afterwards.
2. Walking or jogging
Weather permitting, taking a stroll or jogging around the block before or after work is a great way to grab 30 minutes of self-care in your day. Exposure to sunlight helps to stimulate the production of serotonin, one of the 4 ‘happy’ chemicals which can help to lift your mood and help you feel energised.
Walking also increases blood flow and blood circulation, which, like other forms of physical exercise, releases endorphins – another one of the brain’s happy chemicals. Over time a brief but brisk walk in the morning can build your endurance and help you to feel more alert and ready for the day.
After work, a walk can also help to disconnect your mind from the day and prepare you for relaxing in the evening.
3. Make yourself a hot drink – and take time to enjoy it
It’s tempting to gulp down tea and coffee before leaving work but having a hot drink in your hand is a good opportunity just to sit and enjoy it. This idea is taken from the principles of hygge – the Danish concept of cosiness – which can also be seen as a form of self-care.
The hot drink itself can be soothing, while the quiet time can help you clear your mind and focus on the present. When doing this, it can be best to stick to low or caffeine-free drinks, especially in the evening. Caffeine is a well-known stimulant that increases activity in your nervous system. While this can help you feel more alert, it can also increase tension and anxiety and make it more difficult to fall asleep.
By putting your thoughts to paper (or a document on your computer), you are releasing pressure on your mind. At the beginning of your day, writing down your daily tasks can help to organise your thoughts. Alternatively, using your journal for writing down positive thoughts and affirmations can give you something positive to look back on throughout the day.
5. Self-massage
When you don’t have time to book in with a professional or a visit to the spa, self-massage at home is a great thing to do in 30 minutes or less of self-care. It helps to relax your muscles and, in some cases, can provide relief from mild pain.
Tools are available to buy that can assist with massage, otherwise, making small circles with your thumbs over areas that feel tense or sore is a good method. Focus on common areas that hold tension, including your neck, shoulders, and lower back. Try giving yourself a foot rub, and you might be surprised how tense they are.
Or you could take a little more time than usual to moisturise – try giving yourself a home facial, concentrating on easing tension across your forehead, temples, and jaw.
6. Make a healthy snack
Maintaining a balanced diet has a multitude of health benefits. According to the NHS, this can include a stronger immune system, improved heart health, along with stronger teeth and bones.
Eating a balanced diet can help to make you feel more awake and alert for your day and provides the energy and nutrients you need to stay active. It can also help to regulate your mood by maintaining sugar levels in your body.
For your 30 minutes of self-care, try making a healthy snack and take some time to truly savour the flavours and textures. You might even try making overnight oats to enjoy the next morning.
Finding time for self-care can be difficult, but the benefits are well worth the effort. This list has focused on things you can do by yourself, but it’s also a good idea to share them with others. Inviting a friend along for your walk or catching up over a cup of tea can also be beneficial to your mental health.
While this article has focused on things you can easily add to your day, you should also think about longer-term life changes. It could be that you begin to make changes to your diet, like lowering the amount of caffeine, or you could find a new hobby to dive into. Try identifying the things that cause you stress and take steps to deal with them.
Sleep keeps us healthy and helps our brains function properly, as well as letting our body repair and re-energise.
However, thousands of us are still struggling to switch off and get the recommended hours of sleep needed for our health. In fact, in the UK alone, there were over 8,000 Google searches for “sleep better” in the last 30 days.
With that being said, sleep experts at Bed Kingdom have revealed five reasons you may struggle to fall asleep and how to establish a better sleep routine.
1. Don’t eat before bed
Eating a meal, or even snacks, before bed could keep you awake at night. Eating food at night can throw off your body’s circadian rhythm (sleep-wake cycle), meaning that your body won’t be shutting down to fall asleep.
Digesting food late at night can also keep you awake. When we eat late at night, the muscles that digest our food have to keep working when they should be resting. This can delay your ability to fall asleep and prevent you from getting a deep, restful sleep that you need to feel refreshed the next day.
Make sure to eat your final meal at least 2-3 hours before bed. It’s also beneficial to try and eat your meals at the same times every day. Consistent mealtimes mean that your body’s circadian rhythm can work more efficiently, resulting in better sleep.
2. Darken your bedroom
When it is dark, our bodies produce melatonin. Commonly referred to as the “hormone of darkness”, melatonin helps us to fall asleep by regulating our body temperature and putting us into a state of restfulness.
Our bodies naturally produce more melatonin when it is dark, so having bright lights in your bedroom can reduce melatonin production, meaning you’ll feel wide awake. Even if you do manage to fall asleep, you may not get enough REM (rapid eye movement) sleep that the body needs.
Make your bedroom darker by using blackout blinds or curtains. Light from the sun and moon, as well as streetlights, can enter the bedroom through windows, making it difficult to sleep. Close your bedroom door if you get any light from the hallway, or even use an eye mask, and make sure to stow away any electronics when it comes to nighttime.
3. Know your stress triggers
Many people who are experiencing stress in their lives have a hard time falling asleep. High-stress levels can make falling asleep extremely difficult, which can, in effect, cause more stress due to limited sleep. Problems at work, financial worries, or relationship issues can be reasons why stress is keeping you up at night.
Knowing your stress triggers can be vital to getting the rest you need. You may be able to find ways to get rid of any stresses, like asking for help if tasks get to be too much or dropping some of your responsibilities when possible.
Regular exercise could help combat stress-related insomnia, avoid caffeine, and stick to a strict sleep schedule. CBT (Cognitive Behavioural Therapy) may also help to reduce stress. By identifying irrational thoughts and replacing them with more positive ones, you may be able to change your behaviours and ultimately sleep better.
4. Limit your alcohol intake
Whilst consuming alcohol might make you tired, it can affect your sleep quality, meaning you may wake up more often than usual.
Sleep is separated into two types: rapid eye movement (REM) and non-REM sleep, and alcohol can affect both. REM sleep is the deepest and most restorative sleep, and drinking alcohol can reduce the amount of REM sleep you have at night, meaning you will feel tired in the mornings the next day.
Drinking alcohol before bed can also worsen sleep apnea. This common disorder occurs when the airway collapses or becomes blocked during sleep. Alcohol can work as a muscle relaxant, meaning that this problem can worsen.
Stop drinking at least four hours before bed, and drink lots of water to flush the alcohol out of your system before bed.
5. Switch off your screen
Screen time before bed can stimulate the brain, meaning you will feel wide awake when it is time to doze off. Your mind will stay active even after scrolling through social media or checking your emails before bed.
The light from the screen can also repress melatonin levels, meaning your body won’t be telling you it’s time to rest. The light from a screen too close to your face can also be bad for your vision, meaning you can feel dizzy or get a headache just before you go to bed, which will negatively affect your sleep quality.
Try to stop using your electronic devices at least one hour before bed. Reading a book, having a bath, or even going for a walk are better ways to wind down just before you go to bed.
How many hours of sleep does an adult need?
Although the amount of rest you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential, so it’s important to limit any factors affecting your rest quality. For an adult, between seven and nine hours each night are recommended. If you need support or further advice on your rest schedule, speak to your GP or a health professional.
