7 things to do when you are having a bad day.

Hey readers,

From time to time we all have bad days and that is ok. I have compiled some ways to help you when you are having a bad day. These tips are been successful for may so it is not just empty words.

1. Breathing exercises.

A way to help destress is to try out the breathing exercises and making sure you use deep breathes and use your lungs properly. Doing these exercises helps slow down your breathing and can be really therapeutic to just stop and focus on your breathing. Youtube is a brilliant source of visual aids to run through the step-to-step guide to doing deep breathing.

2. Meditation.

Meditation is so useful to help calm you down, give you something to think about other than the negative feelings that you hold. It helps distract you and give you something to focus on that can help make you feel calmer and relaxed.

3. Hot bath.

There is something about having a hot bath that really calms me down. I feel my muscles after been tense all day to soak them in hot water really beneficial. I just love after feeling really relaxed and putting on really soft PJs helps me chill out.

4. Watch a film.

A brilliant way to escape is with a film and getting a nice throw to settle down. It is a great way to switch off because often I am feeling exhausted after a bad so relaxing with a film is a great way to unwind.

5. Unplug.

The internet is addictive, it has its positives with having a wealth of information, interactions and entertainment. The downfall is it can lead to obsessions or transfixion and makes you feel rubbish. This is not great when you already feeling pants. I find just turning my phone off for an hour or two really helps me just switch off and allows me that time to think by myself.

6. Feel it.

Sometimes, when you are feeling bad instead of running away from the emotions, it is just good to be mindful even though it can be challenging. It is ok to have them negatives feelings, it is ok to cry and be angry. It is much better to have it there rather than trying to block it out or go into denial. Feeling them emotions is more practical and it may take less time to have to own them. When you explore them emotions it allows you to understand and accept what is happening to you.

7. Blame game.

I know it is so easy to find anyone other than yourself to pass the blame on to and ok sometimes it may be another person's fault. But that doesn't mean that we have to hold on to that anger, it just causes negativity and by letting it go gives back that freedom to move forward.

What things do you do to help when having a bad day? I would love to hear your thoughts in the comment section below. 

Cheers for reading X

A to Z of mental health

Hey readers,

I love good old A to Z and though as a person who has mental health issues and is interested in mental health I thought I  would do a list of  A to Z of all things mental health. So here goes...

A - antidepressants because it does help and makes a huge difference to help give you some space to think. 

B - body image is a critical player at times when it comes to the way you feel whether positive or negative. 

C - change is something you have to do to help you get better in a mental state.

D - depression because it is something that happens to a lot of people and it isn't just the feeling of a bit down. At times it can make you want to kill yourself. It is a fight that you have to battle with.

E - emotions because they are the things that trigger a response to the environment and the thoughts in your head. 

F - flight of ideas refers to a  person experiencing a flight of ideas may be extremely excited or anxious. Flight of ideas itself is not a mental health condition but can be a symptom of one. People with bipolar who are experiencing mania may exhibit flight of ideas. Mania can feel like being sped up, and manic people may jump from idea to idea.

G - gardening can be a therapeutic activity to give you something to distract your mind and relax. It has really positive benefits on mental health.

H - housing conditions which are poor or lacking help with everyday things like sorting out bills can be detrimental to someone with mental health problems.

I - isolation is a common feeling amongst people with mental health problems. I myself have at times feeling isolated and sense of not longing which can make your worse on top of your own mental health issues that you have to do with. 

J - juggling constantly to find the right balance to help you and your mental health. Whether it be a balance of diet, getting enough and not too much sleep. 

K - keep in shape is really beneficial to help with mental health. Not only does it help if you get side effects of weight gain from medication but it can also boost your mood. 

L - loneliness because it can be so lonely when your going through hell and trying to fight that battle every day.

M - medication is a lifesaver for me anyway. Of course, it doesn't radiant the problem but allows you to think clearer and that break from the constant pulling down feeling you get. 

N - negativity sadly often comes along when you feel crap it can be hard to see any light. 

O - oppression through society and judgment. 

P - paranoia can be experienced with some mental health conditions. I have it regularly and it can be very distressing and can feel very real at the time something that I am still working on. 

Q - quiet because sometimes you feel somber and don't have to the energy to communicate. Other times you need time to reflect and be quietness around you. 

R - regression because at times you shift back to old behaviour and vice versa. I feel that is important when it comes to mental health to mindful and conscious of changes in behaviour to help put strategies in place for when a bad badge occurs. 

S - self-care is vital to help with improving how you feel and getting your needs met. 

T - time because nothing comes instant and you have to work bloody hard to make progress when it comes to mental health.

U - upheaval because that is how it feels when I go through a bad spell of depression. 

V - vital to get the right support whether it is medication, seeking counseling or volunteering this call help towards a better hold of managing your mental health.

W - worry because it is partnered with mental health conditions such as anxiety, OCD etc. 

X - xenophobia can affect someone who is mistreated due to coming from another country or being discriminated in terms of where the individual is from. E.g. studies have show doctors more likely to diagnose immigrants with schizophrenia conditions compared to citizens of the UK for example.

 This, in turn, can affect massively on the individual with getting the wrong treatment and the quality of life. 

Y -yearning, and grief because losing someone you love to death is hard and it is a process that takes time to heal. 

Z - zestiest affects mental health and the way that current theories influence what kind of treatment one would receive. For instance, nowadays cognitive behaviour therapy is the thing that seems successful with treatment to some mental health conditions. Compared to the 50s where electroconvulsive biological theories favoured at the time where electronic shoots.

This is where seizures are electronically induced in patients to relieve some of the psychological stress caused to them by their mental health condition. 

Cheers for reading X

34 things to do when sad

Hey readers,

I suffer from depression and sometimes it can be easy to get stuck in feeding into the negative thoughts. What I sometimes find helpful is to stop and do something productive. 

So I have written a list of helpful things (also I go to when complete forget everything).

1.  Read a newspaper.

2. Colour in.

3. Meditation.

4. Go for coffee.

5. Practice handwriting.

6. Go to the shop and buy a magazine.

7. Read a book.

8. Clean (wash up, hoover, put clothes away etc).

9. Shower.

10. Take a walk.

11. Doodle.

12. Mind map - blog ideas etc.

13. A hot cup of tea.

14. Wear a chunky jumper.

15. Cook a recipe.

16. Brush hair/plait hair.

17. Watch mindful videos.

18. Watch something funny.

19. Write some poetry.

20. Play with clay - get creative.

21. Take some photos.

22. Paint nails.

23. Sing a song.

24. Dance your heart out.

25. Walkthrough woodlands.

26. Watch the sun setting.

28. Stroke a furry animal.

30. Light a candle.

31. Watch clouds.

32. Deep breathing.

33. Squeeze a stress ball.

34. Write down three positive things in your life.

Is there something you enjoy that is a great distraction? Love to hear your comments in the comment section. 

Cheers for reading X

Anxiety

Hey readers,

As a long-term sufferer from anxiety, I have learned a lot on the way from experiencing anxiety. For one thing, anxiety is the pits!

 At times when feeling anxious, it feels very real especially when your heart is pounding so hard you feel that it may feel out of your body.

Over the years anxiety scared me ironically. I wanted to run away and try to hide from it but if you have ever suffered from anxiety then it will find you and you will be sure made aware of it. If anything running away from the anxiety actually makes it worse in my opinion and the experience I have had of anxiety.

Over the years I have come to one conclusion with anxiety is to accept it for what it is. Ok, it is a regular visitor but it is definitely not a friend because it is not very nice. But accepting it and feeling the feelings is ok, it doesn't make me a failure, which I believed for a very long time.

Accepting the anxiety and knowing that the anxious thoughts are not always true and sometimes my behaviour is just learned from all the years of fear. It is a warped way of protecting myself. 

Now I embrace it, I allow it to come. If I have a panic attack or breakdown in tears I let it come. It is ok and actually, it is so much more manageable than before. 

This mindset has helped. Likewise, with feelings of failure, I know that anxiety is something that may be with me all my life but it doesn't mean I am weak or I give in. I accept it and work with it the best I can at that time.

You have to ride with the anxiety like the waves of the sea. Sometimes I experience anxiety and it can be only a day where I am cribbled with intense dread. 

Other times I go through periods of total exhaustion, tearfulness, panic attacks etc. That is ok. It is ok not to be ok. It is ok not to be superhuman and it is ok to have anxiety. It doesn't make me less of a person. I am not anxiety, anxiety is part of me but there are many more layers to me.

I am still learning about my mental health, it is not easy especially when you are vulnerable and prone to the negativity it can catch you out, anxiety is a bugger like that. 

 But I am with wisdom moving on with anxiety, if it is there it is there but I am not going to run away from it or be scared of it anymore. I think this is one of the most valuable lessons that I have learned in life. I am not superhuman but I can feel and appreciate the feelings. 

They belong to me and I can respond to them anyway I chose. It is my life and the anxiety does not control me, I am the controller of anxiety.

Cheers for reading X

With or without anxiety

Hey readers,

I am struggling with my anxiety at the moment. One moment I feel like I am doing alright with life and then the next thing bang the darkness appears. I swear at times anxiety hates me, it is on 24-hour alert to catch me, especially when I am most venerable. 

It hates the fact that I am doing OK and hates to see me managing and getting on with life. My brain needs anxiety I feel, I can't relax and that is the biggest downfall. 

As I have experienced anxiety for so long where it is not there I worry about worrying if you know what I mean.

I have this inability to relax. I like the adrenaline at times, feeling alert and it almost feels like a way to clarify that I am alive and living.

I have had anxiety for most of my life that when I am not having anxiety I think it is my problem adapting to change. It feels weird to not have the anxiety around.

I am learning to try and let go, allow that anxiety to come and to try not to shy away from it. it is what it is, fear brings it on and that's not healthy either.

 I think being present at the moment with the anxiety is one of my biggest challenges. I can't believe how hard it is to just be and face the anxiety head-on.

 I am on alert, my body is tight, my muscles and mind hurt. Every night I have a splitting headache due to fighting this anxiety.

It feels like I am doing a mental workout, it is exhausting but with being anxiety warrior you can't deny resilience is there. 

Good or bad resilience it is in me and I keep on fighting when at times I just want to hide under a fort, but sadly I need to get up and go, with or without anxiety.

However, that being said I have spent years trying to get rid of this anxiety. Now, I am trying a new approach where I allow it to come, greet it with open arms. 

I don't want to be scared of anxiety anymore. I have autism as well and anxiety is a common trait for a lot of people on the spectrum including me. So, instead of trying to change it, I am going to acknowledge the anxiety.

 Sometimes the anxiety can be good, it might make me think twice about what I am doing. it may be anxiety cause let's face it not all anxiety is bad. 

I think the media portray it with negative connotations but you can use to your advantage.

The main line of this anxiety post is that I am trying to learn to live with the anxiety, accept it for what it is.

I don't put everything I have one then anxiety and know that it is the only sort of me. it doesn't define me and that actually in control of my life.

Cheers for reading X

15 struggles of an introvert

Hey readers, 

I am an introvert and there are many times I have struggled with being an introvert so here are 15 reasons that introvert is a real struggle at times.

1) This may sound strange but when it comes to loneliness people often assume people need to reach out to others to find comfort. However, for me as an introvert, I find that I feel more lonely when in social situations than when you are by yourself.

2) I know that when I spend time with other people it takes a lot of mental energy from me and I feel afterward completely mentally exhausting at times. Whereas my husbands thrive of people that engagement where I just feel the total opposite. 

3) As an introvert one of my biggest phobias is having to answer the house phone or take calls. I am the type of person to let the phone ring to answer the phone so I know who it is and then I will answer if I am feeling comfortable doing so. 

4) My home is a flat which I need to use a lift and the worst part of this situation is having to be stuck in a lift with a really chatty person and it can take a couple of minutes to get to the ground floor and it feels like an eternity for me. 

5) People think your mysterious or got some special personality because you don't talk to people. However, I don't, I am just not a very people person. 

6) My worst fear is having to take part in icebreaker activities, I hate them and for me, it feels like torture. I would much prefer to be kicked continuously in the stomach, I can deal with physical pain no problem but communication is not something I am good at especially when it is forced. 

7) Thank goodness for self serve as I am really awkward when having to face a supermarket till assistant and they start getting into a chit chat. 

8) I don't do small talk, it is not my specialist subject. 

9) Having a mad panic before a social event before and after. Rehearsing what I am going to say or did I say something or not something when I should of.  

10) I get angry when people interfere with my me time as this is the time I need to build back up my energy to deal with people.

11) People often assume that I am rude when I don't talk but probably more likely that I am absolutely petrified of knowing what to say or if I am doing it right and over analysing every little bit of detail.

12) The relief you get when you shut the front door at the end of the day and you don't have to worry about what you have to say as your in your safe place and you can just be you. 

13) Communication does not come naturally to me and often I get confused by the social rules in what I should or should not be doing. 

14) I seem to have this habit, not unintentionally but attracting awkward situations even though I  hate because I don't know what I am meant to do it still frequently happens

15) After social interactions, you need time by yourself to build up back your energy from the work of interacting with others 

Are you an introvert? Do you recognize this introvert struggles? Love to hear your thoughts in the comment section. 

Cheers for reading X 

Happy

Hey readers, 

This week I have felt HAPPY!

This is because I just have got loads done and having the energy to do something has put me in a good mood. 

I had a lovely weekend with the boys and my eldest was much calmer compared to some weekends where is very anxious (loads of different reasons why). 

We enjoyed a spot of baking, went to the local park and just had a nice time without too many squabbles. Makes a big difference where there is more of a chilled vibe. 

I have also enjoyed the return of the sunshine of course and it has helped lift my mood. I found watching the new Louis Theroux documentary moving like someone who suffers from mental health issues along with parenting knows how tough it is. 

So, yeah I am rather happy and just enjoying the moment which often doesn't always come easy to me. 

Cheers for reading X 

5 things to remember when you feeling anxious.

Hey readers,

When in the depths of anxiety it can feel like aq turmoil in your brain. It can be hard to get past the feelings of anxiety. So here are five things to remember when you are feeling anxious.

1. It will pass. 

I know this probably obvious to people however when you are experiencing anxiety it is hard to see anything else. But remember it will pass as time goes on and they feels will end. Hold on to this thought and if you can reflect back to previous feelings of anxiety and remember that they passed.

2. Facts. 

Remember that anxiety thoughts are not facts but feelings. You don't have to believe them as they are just thoughts. There are millions of thoughts going through your mind and you have the choice to listen to them or not put any value on them, It is amazing when you let go the anxiety thoughts will disperse, however, it holds work so stick with it be worth it in the end. 

3. Change.

Sometimes it is easy to opt to stay in one place and feeding them anxious thoughts. A good way to help think about something else is to change the scenery, it does not have to be complicated it could simply be a walk down the road or around your local park. Changing the scenery is great for the mind especially getting fresh air makes a big difference. 

4. You are not alone. 

When going through an anxious time it can help so lonely and like you are the only one person suffering from anxiety, however, that is not true and there are many people who suffer from anxiety and from all walks of life. It doesn't matter what your age, wealth or background anyone could experience in anxiety. It is a known fact that people in the UK 1 in 4 people experience mental health problems each year. 

5. It is ok. 

It is ok not to be ok. It is ok to have anxiety and sometimes just accepting the anxiety can help reduce the stress and pressure that builds up from the stress of worrying about it all.  

Cheers for reading X

Why is silence good?

Hey readers, 

Since recently I have found that I have really enjoyed now and again just sitting in my room in the evening when it is dark and just lying down on the bed. I just find it really calming and it got me thinking about silence the benefits of it for your health. So, in this post, I give you my reasons why you should embrace the silence in your life. 

Sleep. 

It is good to engage in silence during periods throughout the day as it can help with getting to sleep and insomnia. I think one the reasons is because you are taking time out to allow the noise to disperse and have the time to wind down during periods of silence which can help reduce the overactive thoughts that can occur during the day. This help calms down your mind when you go to bed at night because you are dealing with the thoughts. 

Relax.

When you actively enhance with having moments of silence in your day it is dealing with the tension so you can relax more. This, therefore, can help relieve tension as it is not being built up in your body as you are having periods when you calm and peaceful in silence.

Brain.

The brain needs time to rest without having constant stimulation. When you are embracing the silence you are shutting off more noise, therefore, allowing your brain to have a much-needed rest. 

Noise. 

Participating in silence allows me to think more and cut down on the noise. 

Rest.

  When I am having silent periods I allow my body and mind to rest. Therefore this opportunity of silence gives me the time to replenish our energy sources making my day much more manageable. 

Repair. 

  

Again the idea that having silence helps generate brain cells which mean overall will lead to a more better productive day because you are giving the brain change to heal and grow through silence and being still during the day.

Health.

 Research has shown that being silent during the day can help with lowering blood pressure which helps prevent a heart attack and boosts your immune system.

Mood.

  Being silence helps to get rid of frustration by letting go and just being quiet.

Listen.

 When you take up the art of being silent it allows you to listen to your mind and body with the messages it wants you to hear. 

Ways in which you can embrace silence in your day to day life. 

One way of embracing the silence is lying in your bed for five minutes before getting up or vice versa but don't turn anything on and just lie down and embrace the silence. 

Alternatively, you don't need to be inside to allow silence in your life just going for a peaceful walk outside but with no music on and just be present with the environment around you. 

Just sit die down on a bench and just watch the world go by.  

Do you enjoy the silence? Love to hear your thoughts in the comment section. 

Cheers for reading X 

How a Fitbit helps me and my mental health.

Hey readers,

Only recently have I invested in a Fitbit and it has been a real motivator for me to get up and move.

 As a person who has mental health problems, I find that having something like counting steps every day to reach a goal has helped me feel a bit better about myself. 

Even though it is a small positive change, it has helped me a great day in my mental health journey. 

Waking up every day and knowing I want to achieve something as a realistic goal gets me moving, gets me out of bed and does something for me which has helped.

 Especially when talking about mental health getting out of the house is something good, getting away from the same four walls can be a breath of fresh air.

 Doing something productive is a biggy for me instead of brewing on the negativity and my thoughts that just go round and round. 

Having a Fitbit has provided me with a focus and a distraction from the feelings of giving up and feeling what is the point? 

Having a reason to leave my home is a big help. I have a purpose though it is just numbers it is more than that to me. 

I have a goal that I know I can aim for, it allows me to focus on walking, and getting exercise helps release feel-good hormones.

 Doing something for me gives me a lift in my mood, knowing I am taking action when I force myself out of the home and doing exercise.  

Improving my health and stamina with fitness has made me feel better about myself because I have regained that control because I AM doing it, I am getting out in the world and exciting. 

I know I am not perfect but seeing progress in pushing myself and getting out of the home is a step closer to improving my mental health. 

Getting out in the fresh air allows me to clear my head of the thoughts, it allows me to think of new things because I have a different scenery allowing me to think of new ideas instead of staying at home festering on the negativity. 

Alongside going out for walks to increase my step count there is another element to Fitbit which is a target to walk 250 steps each hour between 9 am and 5 pm and it is a visual cue to get up. 

It gives you the competitive motivator to move every hour so instead of sitting down for hours on end. 

Seeing the many visual aids to help you stay motivated on the fitness app does give a feel-good buzz. 

You want to get up and move because you can see the result. 

You can see the rewards and trophies that you can get via the Fitbit app which again boosts your mood.

 This is because you know you are doing something for yourself and you growing in strength not only physically but mentally. 

Therefore, I am glad that I chose to purchase and Fitbit. 

Yes, there are bad days of course but baby steps are key and a Fitbit helps with that for me and my mental health journey.

Cheers for reading X