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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.<sub>”

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.”</sub>

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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:

1. Specialist health centres for people who are homeless.
2. Mobile homeless health teams.
3. Specialist GP services (regular GP practices with some services specifically for patients who are homeless).
4. 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.” 

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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.

The post Overcoming Stress Caused by NHS Waiting Times appeared first on The Looneychick Blog.

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.

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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.

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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.

Are health-tracking apps any good?

There are many reasons someone would want to use a health-monitoring tool. This could be anything from measuring your heart rate and counting how many steps you complete each day to keeping your food intake under control.

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

On the whole, health apps can have a wide range of benefits. But it has also been found that not all health-tracking apps are as precise and reliable as they seem.

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.

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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.

David, a participant in the art group, says:

“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. My drawing of a skull surrounded by words depicts my anxiety and thoughts intertwined with mental illness; 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.

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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.

The post Fighting Pharmacophobia: How to Cope With Medication Anxiety appeared first on The Looneychick Blog.

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.

In the morning, 30 minutes of yoga can increase blood flow and gently warm up muscles, easing any aches and helping your body feel awakened and prepared for the day ahead.

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.

4.      Writing in a journal

There are several ways to journal, from a straightforward diary to a fully illustrated bullet journal. Whatever method you choose, 30 minutes or less each day can help to reduce stress, provide relief from anxious thoughts, as well as help you process emotions.

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.

The post Six Self-Care practices you can do in under 60 minutes appeared first on The Looneychick Blog.

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.   

The post Five reasons you might be struggling to sleep? appeared first on The Looneychick Blog.