Showing posts with label mental health. Show all posts
Showing posts with label mental health. Show all posts

Monday, 28 June 2021

8 ways to improve your self esteem

Hey readers,

self-esteem can really impact your everyday life and the way you feel about tousled. self-esteem is about the way you feel about yourself and the way you talk to yourself. 

Sometimes, it can be asked due to bad experiences and not having enough confidence to have the belief in yourself. On the other hand, if you have positive self-esteem it can help you grow as a person and boost you to take steps to do the things you want to do. 

8 ways to improve your self esteem

1. Be nice to yourself.

I know this concept of being nice to yourself can be hard but if you imagine speaking to another person I bet you wouldn't speak to them the way you speak to yourself. It is important to see that you have worth and get in the habit of seeing the positive in yourself. A way to get into this habit of being nice to yourself is by writing a list of positive things that have happened to you.

2. Celebrate the small stuff.

Sometimes it is the small stuff that is important and that should be celebrated. this habit gives you a boast and acknowledges your own self-worth. 

3. Reconise the positives.

It can be hard when you are so used to focusing on the negatives that you forget that there are always positives. Even if it is just one a day it is helpful to start thinking different. Try writing something down each day that is positive that you have done and then by the end of the month look back and amaze yourself at the positives that have happened.  

4. Lower expectations.

It is ok to lower your expectations especially if they are so high you aim for perfection. Let's face perfection is so unrealistic. Be kind to yourself it is ok to do well without being perfect. 

5. Do something kind for someone.

Doing something kind for someone can boost your self-esteem because the person is thankful for the help that you have offered. It is always nice to do something for someone else who can bring joy without wanting anything back. 

6. Change the scenery. 

Sometimes it is good to get away from your regular environment because it is something exciting and can lift your mood. This can help with feeling much more positive and the way you feel especially with yourself. 

7. Mistakes. 

Remember that mistakes happen to everyone and it is ok to make mistakes. Making mistakes doesn't mean you are a failure, life is always a bumpy ride and you have to take what you can from it and learn. 

8. Baby steps.

Sometimes we expect a lot from ourselves that we can get so hung up and potentially just give up altogether. That is why it is so important to appreciate the baby steps as they are key to help you grow and feel better about yourself. I always like to remember that slow and steady wins the race. As long as you are going in the right direction then should be all that is focused on. 

What has helped you to improve your self-esteem? Love to hear your thoughts in the comment section. 

Cheers for reading X

Monday, 19 April 2021

Why it's good to cry

Hey readers,

I really struggle with my emotions at the best of times but there is one thing that I always find helpful when dealing with my emotions and that is to cry.

Before, I used to hate crying, as I felt so weak and a useless lump. However, my mindset has shifted as I got older and I came to the firm conclusion that I do enjoy a good old cry. 

Why it's good to cry

It might not come to any solutions on how to deal with the problem but the feeling of when you cry feels like a cleaning of my motions, which I think is good for me mentally.

A lot of the time when I cry it occurs when I have had a build-up of all the frustration and believe me and I get frustrated A LOT

I am autistic and struggle with seeing the world in a non-autistic way,  therefore I feel at times really angry and sad. 

That is why it is also important for me to find an outlet to get the feelings out in the open so they don't get so overwhelming and interfere with my life too much.

Therefore, I appreciate it when I cry, it is my body and mind telling me to let go, just let it all out and to me, it feels like all the tension floating away. 

The after-the feeling of crying is what I enjoy the most, that transition where I can think clearer. I might not have any power to sort out a problem, nevertheless, it helps make me think a bit more logically.

I see crying as a healthy way to manage my emotional response to a problem. we all cry whether we admit to it or not. 

We should celebrate crying more and view crying as a natural reaction to situations when we feel sad.

Research has highlighted that crying actually has a chemical response in the fact that we reduce our manganese levels.

 It has been found that when we cry the mineral manganese affects our mood and it is 30 times greater concentration in tears than in the blood serum.

Crying gives us more control as we are actually physically doing something to help ease the pain, acknowledging the feelings and in a sense has been a way to helps humans survive in life.

What are your views on crying? Love it or hate it? Look forward to hearing your thoughts in the comment section down below. 

Cheers for reading X

Keep Calm and Carry On Linking Sunday

Friday, 9 April 2021

things to do when you are having a bad day

 Hey readers,

We all have bad days and it can be tough to know what to do when we are faced with these types of days. So down below is a list of ideas you can do when you are having a bad day. 

things to do when you are having a bad day

1. Read a book. 

2. Take a Buzzfeed quiz.

3. Paint your nails.

4. Colour in a colouring-in book.

5. Do a face mask.

6. Scream.

7. Look at old videos saved on your phone.

8. Blow bubbles.

9. Watch a sunset.

10. Lay down. 

11.Play with animals.

12. Go outside.

13. Call up family members.

14. Practice deep breathing.

15. Read some motivational quotes.

16. Write down things you admire about yourself.

17. Go on a Pinterest bender.

18. Find a new recipe to try.

19. Take a hot shower. 

20. Learn how to make your favourite cocktail. 

21. Listen to music.

22. Meditate.

23. Get the camera out and take a photo of something.

24. Sing.


25. Watch some funny videos. 

26. Organise something.

27. Clean something.

28. Plan something positive.

29. Say some positive affirmations.

30. Watch a funny film.

31. Watch a sad film, sometimes this helps.

32. Eat some pizza. 

33. Have a bath.

34. Watch some cat videos on Youtube.

35. Wrap yourself up in a blanket. 

36. Do some exercise. 

37. Solve yourself out of an online escape room.

38. Listen to a true-crime podcast.

39. Play on your games console.

40.  Join a virtual choir.

41. Live stream the Northern Lights to help relax you.

42. Cry.

43. Punch a pillow.

44. Write a poem.

45. Wear some fluffy socks. 

46. Have a nap. 

47. Moan on Twitter.

48. Get hooked on a new mobile game. 

49. Watch the skies.

50. Practise yoga.

51. Try a new craft. 

52. Take a quiz.

53. Watch zoo animals online.

54. Learn to bake. 

55. Binge watch a box series.

56. Tour a museum.

57. Plant a herb kitchen. 

58. Learn a musical instrument.

59. Drink a glass of water.

60. Journal.

61. Make yourself a cup of tea.

62. Make yourself a list. 

63. Do a good deed.

64. Watch a sunrise. 

65. Order delivery food.

What do you think about my list of things to do when you are having a bad day? Have I missed anything that you think is a good idea? Love to hear your thoughts in the comment section down below.

Cheers for reading X






Wednesday, 7 April 2021

simple ways to be mindfulness

Hey readers,

You don't have to be deep in mindfulness to appreciate the beauty of mindfulness. You can take little bits of practice and apply them to your everyday life but incorporating mindfulness can really give you peace of mind. 

simple ways to do mindfulness.
I suppose the first thing is to understand what mindfulness is. Well, mindfulness is basically in a nutshell it is being in a mental state where you are present and mindful of the moment. But also accepting and acknowledging any feelings or thoughts that the person has. It is a mindfulness mediation where you transport yourself to a place of calm and presence.

Looking at the definition of mindfulness in the oxford dictionary describes mindfulness as the quality or state of being conscious or aware of something. A mental state is achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

One way of practicing mindfulness is listening to a guided mediation to help them sleep as it allows them to focus on the words and relax.

One of the ways to practice being mindful is incorporating mindfulness activities colouring or anything really that involves concentration can help, as well as being creative can help visitation technique.

Stopping what you doing and focusing on breathing. If you have a trail of thought accept that and focus on a thought or feeling that you may have, or it could be looking at something in detail in the room. This can bring back being aware of your surrounding and slowing down your thoughts. It can help give you time to think a bit more clearer as well.

Another mindfulness practice is to concentrate on the body part that is holding tension and focus on releasing that tension. The best thing to do is to sit somewhere quiet and comfortable where you can focus on scanning your body where you feel tense, then allow that body part to relax and let go of that tension. 

This can give you more knowledge of where you might hold tension and also give you a sense of listening to your body and working with it to help reduce the anxiety.

Overall, the main idea of mindfulness is breathing, being aware, and concentrating on listening to your body, in turn being mindful of what is happening. However, not necessarily responding in any way is just about building a stronger mind to deal with the world around you. It is about change and breaking the habit of being you and changing it to a positive response such as taking a step back, thinking, and being present. 

I myself am not a total convert to mindfulness but I take some practices and adapt them to my life. I have found over the months mindfulness to be beneficial especially when I feel like I am not in control.

I hope this has been enlightening and maybe you want to give it a go. As I said I am no practitioner in it but if you want to look further in detail you can find more information here.

Do you practice mindfulness? Love to hear your thoughts in the comment section. 

Cheers for reading X

Monday, 1 March 2021

How to trick yourself into becoming a morning person

Hey readers,

It can be quiet hard to get motivated especially in the morning when you have just woken up. That doesn't mean you can become more of a morning person with practice. Here are some tricks below in practising to become a morning person. 

How to trick yourself into becoming a morning person

1. sleep schedule.

By following a sleep routine can help you get your body into order and get used to the concept of getting up early in the morning. It is important to be consistent and you don't have to go wild but shifting even just 15 minutes early can help train your body to cope with the mornings. 

2. Time. 

Don't expect results immediate change takes time and you need to take one step at a time. Keep practising what you are doing is vital. Even if it is not perfect the first go or even month that is ok. Allowing yourself to make mistakes or not getting the results you want can help you keep motivated and stick at the change.

3. Wind down. 

Make sure you leave electronics all devices behind and not bring them to bed. That means less distraction and giving your mind the change to wind down and get sleepy. Also, try to avoid programmes like the news that can potentially cause an emotional response especially during the current climate with all the uncertainty. I find a good book that can help you get tired and want to go to sleep. it also relaxes me and my mind.

4. Time. 

Get up every day at the same time as this helps train your body and mind to get used to the mornings. Another benefit with the time you feel less groggy because you have already prepared to get up at a certain you are ready to face the day ahead.

5. Alarm clock.

An alarm clock is always handy to have even though you may think you get up naturally at a certain time it is always better to be safe. That is why having an alarm clock is important because the blaring noise helps you get up in the morning. 

It is important however not to have the alarm clock to close to you as you may be tempted to constantly press snooze and that is not good for you. Make sure to put your alarm clock in a place not too far but enough to physically get you up in the morning. Just the fact that you have to get up out of bed is the start point in helping you wake up in the morning. 

6. Light up. 

Light, whether that be natural or artificial, can help you wake up in the morning as this helps reset the circadian rhythm (helps controls your daily schedule for sleep and wakefulness that is tided in with your 24-hour body clock) and make you more alert. 

You can do this by opening curtains or blinds to get as much natural light in as possible. Or during wintertime a lightbox to help create lightness in your room. 

Do you do mornings? and if you do how do you manage to get motivated for the day? Love to hear your thoughts in the comment section down below.

Cheers for reading X 


Friday, 12 February 2021

5 gifts for someone with depression

Hey readers,

It can be hard to know what to do for someone that you care about who is suffering from depression. I wish there was a magic cure to snap fingers and it would vanish however sadly this is not a readily available option. 

That is why sometimes a gift can show you care and that you are thinking of them. 

5 gifts for someone with depression

Here are my top 5 gift ideas that would be perfect for someone who is dealing with depression. 

1. Bracelet.

5 gifts for someone with depression
I love this bracelet with the comforting quote of 'storms don't last forever'.  It is a positive quote of encouragement to keep you going and you can wear it times for when you need that comfort. 

2. Weighed blanket.

5 gifts for someone with depression
I can personally tell you as someone who suffers from depression and has a weighted blanket they are amazing and so comforting. They are especially helpful, for when you are feeling scared and in a dark place.

I find the weight gives me comfort and helps me relax my body. Definitely recommend in having one.

3. Sad lamp.

5 gifts for someone with depression


A sad lamp is particularly good during the dark and grey days of winter when it can really impact your mood.

 Basically, if you haven't heard of a sad lamp it replicas natural sunlight and triggers the feel-good hormone serotonin.

 Studies have shown that sad lamps during short dark days have been able to adjust the circadian system (which regulates sleep and distinguishes day and night) giving you much more needed energy within the day.

4.  The 6-minute journal.

5 gifts for someone with depression

 

This is an excellent idea if you are short of time but still what to paricipate in journalling then this 6-minute journal is the one. 

The idea is that it gives the person the opportunity to think of positive things in their lives and things to be thankful for. 

The page for the day is split up to 3 minutes morning when it can get you into a motivated mindset for the day. 

In the evening there is a 3 minutes section where the focus is on positive things that have happened to the person during the day. 

 There are also other features in the journal throughout that cover weekly reflections.

 It is a great technique to help you think more positive about yourself and what you have achieved. It doesn't have to big occurrences but small achievements should be celebrated. 

5. Fun organisation pills.

This is for the pill takers out there (I am one too so no shame). Let's make it fun to take the pills with these fun bright pill dispensers. 

They are great because they have a section so if you take medication the day it is easy then to separate the pills so they don't get muddled up. 

What do you think of my gift guide for someone who is dealing with depression? Love to hear your thoughts in the comment section down below.

Cheers for reading X

Monday, 8 February 2021

How to stay happy during lockdown

Hey readers,

Lockdown and the whole coronavirus can make you feel like you are on an emotional rollercoaster with anxiety and uncertainty. 

It can be hard to be positive so here are some of my tips to help feel happier during the lockdown.

 I am no ray of sunshine, I have depression/anxiety and autism so that can impact me and know first hand it is important to look after your physical and mental health.

 These tips that I am going to suggest today are things that I personally incorporate in my life. Not saying it is a walk in the park but small steps have a make a difference.

How to stay happy during lockdown

1. Take one day at a time. 

This is a big learning curve during lockdown with all the uncertainty and not having control over a situation. 

It can be hard to know how to feel especially when you feel so powerless in such a serious situation that everyone is impacted with. 

It is key to take one day at a time because that is realistic during uncertain times. Focus on getting through one day at a time and it may not get easier but to focus on one day at a time can make you feel less anxiety. 

The more you practice this idea the easier it gets with time as you are consciously doing it and training your mind to rethink differently. 

2. News.

This next recommendation was a biggy for me. I for one was addicted to watching the news channel for hours at a time and searching the internet about the coronavirus. 

However, for me reducing the amount especially at night I just what the headlines at 6 pm and don't like at the news after. 

Otherwise, this effects my evening and how I sleep. You're not being ignorant just sensible in looking after your mental health, like everything it is all about moderation.

3.  Routine. 

Establishing a routine to breakdown the feeling of the overwhelmingness of the day ahead. It gives you a structure to manage your time and something to focus on. 

4. Talk.

A problem shared is a problem halved. It is important to not dwell on the negativity and let it eat up inside of you. 

Talking to someone even though it might not come with a solution can be a relief to get feelings out in the open. Just getting them feelings out in the open and not letting them just circulate in your head can really help. 

5. Phase. 

I know right now it feels weird to think of this lockdown as a phase but it is temporarily and one day life will be different. Hold on to the mantra and remind yourself often that it is just a phase.

6. You are doing well. 

I know it can be hard to think that you are doing well, but you are as your already managing the lockdown. 

You can do this and have the belief that you can. You have done two lockdowns before and now you are going through this current lockdown, which is tough but so are you. 

What things have helped you manage your mood in a positive way during the lockdown. Love to hear your thoughts in the comment section down below. 

Cheers for reading X

Wednesday, 13 January 2021

A to Z of coping skills

 Hey readers,

I think more then ever we need to look after our mental health especially as we are going through a lockdown. 

I have devised A to Z list of coping skills that may be of use. I use some more than others so you have to test out what works for you. 

The key message in this post is to make time for you and look after your mental health. 

A to Z of coping skills

A - be assertive - learn the art of saying no without feeling guilty. 


B - breathing is so important and as someone who suffers from panic attacks learning to use your lungs fully will really help calm you down when you are panicking. 


C - call a relative or friend that you can talk to about the way you are feeling. 

D - Distractions are fantastic to give your mind a break and gives you the chance to think about something else. 


E - exercise is a great way to burn off some of the frustrations and can make you feel better that you are doing something positive for you.

F - be flexible with your thinking and options. 

G - gratitude list is a great method to try to focus on positive aspects of your life. 

H - healthy eating can help a lot by having a balance and nurtures diet. 

I - ignore people who are annoying you, focus on people who believe in you. 

J - jumping can help as a form of exercise such as a trampoline.

K - keep it simple, don't make it complicated and appreciate the small things.


L - laughter is a beautiful thing and watching a stand-up comedian or funny videos on the internet can really take your mind off things to smile. 


M - meditation is a technique where you can focus on here and now and train your mind to stop wandering off. 


N - Get out in nature as it is so good for your mental health and can give you some enjoyment. 


O - go outside which I know during lockdown is hard. But you can walk once a day for exercise and that will help massively for your mental health. 


P - Getting in the habit of positive self-talk can be really useful to help you train your mind to think more positive. It is hard work but sticks with it and it makes a big difference. 


Q - quiet time is important because it gives you time to recuperate and relax.


R - read a positive quote can help make you think of happy things in life.


S - brainstorm some solutions - just by writing out ideas can help clear your mind. 


T - tension exercise is great if your get was anxious and relax your muscles. There are lots of videos on Youtube that can run through how to do step by step. 


U - understand that feelings are ok and you are human and feeling like this is ok. But remember feelings change all the time. You are in control of your thoughts and have the choice to listen to them or not. 

V - visualise on a board with things you want in your life can be a therapeutic activity to do. You can look back when you need to see positive aims that you want to achieve.


W - write your feelings in a journal, it can be a simple as writing one positive thing that has happened in the day. 


X - exhale out all the bad stuff and breathe in all the good stuff.


Y - yell as loud as you can into your pillow.


Z - zone out and relax whether it be with a book or a movie, something that you can focus on other than your own thoughts. 

Hope this has been helpful. Love to hear your thoughts in the comment section down below. 

Cheers for reading X


Friday, 8 January 2021

Depression is...

Hey readers,

Here are some of the ways that depression affects me. I wanted to share them with you to raise awareness of the deliberating condition which I know a lot of people suffer with. You are not alone. 

Depression is...

1. Feeling too much.

2. Feeling nothing but flatness.

3. Crying over kindness.

4. Hating oneself so much.

5. Physically feeling sick. 

6. Wanting desperately to vanish.

7. Wishing I was dead.

8. Lying in bed all day and not got the energy to move.

9. Looking at the walls and losing track of time.

10. Being in a crowded room and feeling so alone.
Emptiness.

11. Angry at everything.

12. Feeling stuck.

13. Recalling memories.

14. Doubting everything.

15. Reflecting everything

16. Wanting to sleep forever.

17. Hating your spouse because they can just get up and go.

18. Denying it all.

19. Jealousy.

20. Laughing so hard you're neurotic.

21. Moving from one extreme to the next.

22. Obsessing about the what if's.

23. Isolating.

24. Alone.

25. Hopelessness.

26. Despair.

27. Fatigued.

28. Insomniac.

29. Loss.

30. No desire for anything.

31. Memory loss. 

32. Lack of sleep.

33. Loss of appetite.
 
34. Eating too much. 

35. Feeling scared. 

36. Low sex drive.

37. Recklessness.

38. Difficulty speaking clearly.

39. Avoiding social situations. 

40. Feeling guilty.

41. Dependance of drugs/alcohol. 

42. Negativity. 

43. Thoughts of suicide. 

44. Losing meaning on anything. 

45. Not bothering with your appearance. 

46. Finding it hard to maintain any type of relationship you have.

47. Self-harm.

48. Wishing you were nether been born. 

48. Poor hygiene. 

49. Find it hard to concentrate on ordinary things such as watching TV. 

50. Hiding from it all.

If your reading this and struggling there are places that can offer support. Below are free phone numbers you can call that will listen. 

Shout. 

You can text Shout with the word ‘SHOUT’ on 85258, 24 hours a day, seven days a week. Shout is a free, confidential, 24/7 text support service for people who need mental health support. For more information visit Give us a shout.

Samaritans

 The Samaritans phone line is open 24 hours a day, 365 days a year, so you can call anytime on 116 123. For more information visit Samaritans.

Mind.

 Leading mental health charity Mind has all kinds of resources on their websites, including guides and practical tips for coping. The Mind  For more information visit Mind.

NHS.

 The NHS website offers resources for people to help identify how they are feeling and where to get urgent help if necessary. It has a series of mental wellbeing audio guides to help you boost your mood as well as lots of information on depression, anxiety and more. For more information visit NHS.

Cheers for reading. X

Friday, 20 November 2020

25 positive affirmations for everyday

Hey readers,

If you're struggling with motivation or negativity a technique that could help you is incorporating positive affirmations. 


What are positive affirmations?

Positive affirmations are statements which are positive that you repeat to yourself to basically retrain your brain. 

The more you remind yourself and train yourself to believe in the words can help slowly sink into your subconscious mind, then over time, you start to believe them. 

Below are 26 examples of positive affirmations you can use for everyday life. 

1. Wake up happy and excited every single day.

2. Creative energy surges through me and leads me to new and brilliant ideas.

 3. My ability to conquer my challenges is limitless; my potential to succeed is infinite.

4. Happiness is a choice. I base my happiness on my own accomplishments and the blessings I've been given.

5. I am courageous and I stand up for myself.


6. My thoughts are filled with positivity and my life is plentiful with prosperity.


7. Each day of my life is filled with joy and love.


8. Everything I do is fun, healthy and exciting.

9. I am a beacon of love and compassion.

10. Everyone sees how much joy and love I have for life.

11. I crave new, healthy experiences.

12. All of my relationships are positive and filled with love and compassion.

13. I see others as good people who are trying their best.

14. I find opportunities to be kind and caring everywhere I look.

15. My body is relaxed. My Mind is calm My soul is at peace.

16. I am able to achieve whatever I desire.

17. Transcendent negativity.

18. Everything happens for a reason. Everything leads to something positive.

19. I am forgiving. My compassion replaces anger with love.

20. I am able to conquer all the challenges I am confronted with.

 21. I am becoming more confident and stronger each day.

22. My potential to succeed is infinite.

 23. I am becoming more knowledgeable and wiser with each day.

 24. I am creative and bursting with brilliant ideas.

 25. I am courageous and overcome my fears by confronting them.

What do you think about positive affirmations? Do you use them in your life? Love to hear your thoughts in the comment section down below. 

Cheers for reading X