My Sunday Photo 12/04/2020

What Mindfulness Can Do For You

Hey readers, 

You may very well have heard of mindfulness before. The word alone might make it sound like just another wellness fad that sounds good but has no real effects. 

That couldn’t be further from the truth, however. It’s more a tool than anything else, one that can be used in a variety of different ways. 

It helps you become much more aware of what’s happening at the moment, including what’s going on around you but also your own immediate reaction to it and the kind of actions that certain situations encourage you to take.

 Here, we’re going to look at how this can really help you.

How do you use it?

As a state of being or a cognitive tool, mindfulness isn’t easy to simply “switch on” whenever you need to. At least, not a first.

 There are different ways to help yourself achieve. Taking part in a repetitive activity that focuses on concentration, whether it be yoga or colouring, can help you get to a mental state where you’re much more aware of the body and the world around you.

 Meditation can help you become much more mindful of your thoughts and your past responses to certain situations.

 Even physically, breathing exercises and focusing on the part of your body causing you pain can help you control your mental response to that pain, making it feel much less unbearable.

Reduce your distractions.

We all have distractions that get in the way when we’re trying to be productive. Whether we’re at work, trying to relax, or focusing on a hobby at home, our mind can be pretty cluttered. 

Mindfulness can help you grow more aware of what issues are plaguing your mind. Deep breathing exercises can help you remove mental chatter by taking a short break to become much more focused on one thing and ignoring the background noise.

Improves cognition.

Mindfulness can even potentially make you smarter. As you become more used to meditation and achieving mindfulness at the moment, it can have much stronger long-term effects.

 This includes the ability to use that sense of distance from a problem in real-time. 

Rather than stress in response to a difficult question or situation, you’re more likely to take a mental step back, look at it from afar, and try to gain a new perspective on it in order to find a solution. 

In scientific terms, mindfulness meditation has been known to show serious growth in grey matter, particularly in the hippocampus region which plays an important role in learning and memory. 

You’re more likely to be able to focus at the moment, think creatively, learn new skills, and recall information much more easily.

Changing your most destructive habits.

One of the reasons mindfulness is most often used in therapy is that it can help you become much more aware of what causes you to engage in self-destructive habits. 

From self-harm to dependency on substances such as alcohol or drugs, you can become more aware of the mental processes that lead you to engage in such dangerous behaviours. 

 Beyond helping to separate you from the temptation of those habits, you might want to ensure that is cognitive or mindfulness therapy that can help you identify the steps leading to them.

Learning why you do what you do.

Whether it’s engaging in the destructive coping mechanisms mentioned above or simply learning why you might have an emotional overreaction as a response where it isn’t warranted, mindfulness can help you become much more aware of why you do what you do.

These are becoming much more widely known as emotional triggers. By practising meditation, therapy, breathing exercises, or other mindfulness methods, you are likely to become more mindful in real-time. 

This can help you work backwards, whenever you feel a craving for a certain habit or a strong emotional response, you can identify and start to recognise the triggers.

 This can help you avoid said triggers as well as learning to anticipate them and to have much more control over your immediate response.

Taking yourself out of your emotions.

When you’re looking to quickly relax, having practised mindfulness in the past can help you get out of your own emotions and take a much calmer look at a situation.

 One of the reasons that deep breathing is so effective in helping you calm down isn’t just that it slows your heart rate and physically relaxes the body. 

It encourages you to take a mental step back. You can gain some perspective on the feelings of stress or anxiety you’re having, including what triggered them in the first place. 

Instead of being in a “doing” mode where you are focusing on your immediate response to stress, you are in a “being” state of mind, where the inactivity can help you better manage your emotions.

Look back with a new perspective.

As mentioned, mindfulness isn’t just good for managing your emotional responses at the moment. 

It encourages you to take a relaxed step back in time to better study your own behaviour and responses. Often, dwelling on the past can come with a sense of regret of unease, because we have the urge to “correct” the mistake.

 Using mindfulness, whether through meditation or through apps, allows you to take a more objective look with the aim of simply better understanding yourself rather than trying to actively do something about it. This helps you respond a little better the next time you face a similar situation.

Mindfulness encourages you not only to become more in control of yourself but also to recognise why sometimes you might engage in behaviour that you know isn’t healthy.

It’s become much more widely used in the world of medicine and therapy, but you can take steps to make your own personal life more mindful, too.

Cheers for reading X 

Ways to find axiety relief.

Hey readers.

If you are a regular you will know that I suffer from anxiety and depression for a number of years. 

I have explored many ways to help reduce the mental distress that these conditions cause me. I thought I would share some of the successful ways that have helped reduce my anxiety.

Laugh - such a fun and easy way to make you feel good. I love a good stand up DVD or someone funny that you can get off  Youtube really put me in good spirits.

Have a bath - it can help you relax and soothe your pains away. If you are like me then with my anxiety I tense my body, so much so at the end of the day, my muscles are aching.

 I love a hot bath and something soothing in it to help relax me. It is perfect to help with getting a good night sleep.

Sleep - sometimes life can get too much with all the worry that anxiety brings. I just take myself to bed early, close the curtains and just put some relaxing music on to help make me drift away. I feel so much better in the morning because I have allowed myself to switch off and just relax.

Talk to someone - it doesn't have to be someone you know could be a helpline or talking anonymously to someone on a forum. It is a massive relief just getting things off your chest even if you find no solution.

If in doubt at all go to your doctors and seek professional help. Don't be ashamed as you are not alone, many people suffer from mental health issues.

Sometimes, I don't always have the vocal skills to express what is on my mind so a good way that has helped me is to write down how I am feeling. 

I feel that once it is down it stops getting messy in my mind. With my thoughts been written down on it feels more concrete and a lot easier to understand.

A brilliant anxiety technique to do is try deep breathes. At first, it feels funny but the more you practice the more it will feel natural to you.

 It is brilliant for getting more air into your lungs and using them to your full compacity rather than just doing quick and fast rapid breathing.

 Breathing more oxygen exchange meaning release of the hormone cortisol which helps with destresses. There are plenty of videos of guided how-to videos o it on youtube.

Sometimes we can feel that whatever we are thinking must be true, but reminding ourselves that actually, not all feelings are facts. 

They can be illogical and biased. We chose what we want to believe in, there are so many thoughts that we produce but we get stuck on all the negatives one that we let slide the other side of the argument.

Finally, one that I do regularly as I find it so beneficial but it is the most difficult and that is a change of scenery. It can be so easy to just stay indoors when it feels safe.

Cheers for reading X

6 ways to keep sane during a lockdown.

Hey readers,

We are in the mists of the Corona Virus outbreak impacting on everyone's life resulting in having to spend more time at home. 

But it can be tough especially when the boredom kicks in so here are my top 6 tips on how to keep sane during the lockdown.

1. Walk.

As the government have stated it is ok to go out once a day for a walk or bike ride. 

Fresh air can do the world of good (just make sure that you keep your 2 metres distance from people and avoid busy areas). 

Not only does this help with physical health but mental health too which is equally as important. When going outside it can help to break up the scenery of the day so you're not stuck 24 hours inside the four walls.

2. Exercise.

Exercise is so good for you, it can relief frustration and increase the number of positive hormones being secreted such as serotonin (associated with happiness) and reduce negative ones like cortisol (which relates to stress).

There are so many choices online via Youtube and virtual gyms that you don’t have to feel stuck in what you do. 

You don’t even have to do gym type exercise there are kitchen discos you can join in via Tic Tok or take part in Yoga.

Of course, if you have children you can join in with PE with Joe Wicks. 

Therefore as you can still load of positive ways to incorporate exercise in the home.

3. Organisation.

Now is a great opportunity with the spare time on your hands to sort out your home and put some organisation whether it is cleaning out your make draw or sorting out the kitchen this time is fantastic to get stuff done.

4. Reach out.

Just because we are self-isolating doesn't mean you have to stop all forms of communication.

 We are blessed with technology with the likes of House Party, Face Time and What's App to name a few where you can still speak to people at a distance.

Some people set up groups where you can hold a virtual book group for instance with friends. Where you can get time to read and connect with others with what you have read. 

This can make you feel less isolated and get social contact all within your home.

5. Escapism.

Dig into a boxset whether it is a comedy or a thriller say take that time out. 

This is the time to enjoy something on the box that takes your mind of the current situation we are living in at the moment for a while.

It is good to have a rest and watch something that gives you enjoyment.

6. News.

Don’t focus on the news 24/7 because that will send you quackers. Setting a certain amount of time watching the news such as the 6pm news headlines or the daily conference the government holds. Putting up barriers on how much news coverage will help keep you sane.

I know these times are scary and there is a lot of uncertainty in the world at the moment. However, like always the press love to scaremonger and with how big Corona Virus is they are going to use that a lot in the media.

 Yes, it is serious but you can’t just sit in the corner scared, use common sense and protect both your physical and mental health.

Cheers for reading X 

My Sunday Photo 05/04/2020

If you get tired learn to rest, not to quit.

Hey readers,

Sometimes life can be hard right?! Sometimes trying to keep up with the momentum is challenging and you just not getting that buzz to continue. In actual fact, it is damn right hard to keep motivated and it can be quite draining.

It can be so easy to quit because then you don't have to deal with it or need to continue thinking of how you can overcome the obstacle that is so challenging. 

I think back to many a time that I have been in this situation but there is one vital lesson I have learned and that it is ok to have a break, you don't need to quit. 

The most important thing is to have a rest and not think about the situation.

It can help to have that break as it allows you time to rest and give a chance for creativity to come back to the issue at a later time with a  clearer head.

An example of times where I have struggled to overcome obstacles is when I am faced with having the confidence to keep writing or trying to find something new to write for my blog. 

This is because  I have found during these periods having a break has been really beneficial. I have also found it effective because I can stop trying to think of ideas, therefore, giving my mind a rest. 

Sometimes, I have learned that just taking the time to live can give me the inspiration needed to come up with new content for my blog.

So, as you can see having a break can give you a chance to reconnect with that spark of why you wanted to do the thing before you got demotivated.

 It can help give you back that focus, so the best thing to do if you want to quit is to have a break first and come back later to see if things change.

What do you think? Do breaks help you?

Cheers for reading X

How to cope with sleep depreviation

Hey readers,

When I was pregnant with my first child I was often told about the struggle I will face of lack of sleep when you become a parent. 

But boy they weren't sh*tting me, I didn't take any notice at the time because I was more bothered about finding a place to puke.

 The first couple of months is a killer but you can get through it as so many parents have before. Below I share with some of the things that have helped me when I have experienced sleep deprivation.

It is ok to ask for help, let your partner take care of some duties well you have a rest.

Sleep when the baby sleeps, everything else can wait and get sorted out at a later stage.

Make sure that you are eating correctly as food provides energy that you so desperately will need.

Be aware that your environment has changed, you can't do everything and you need to be kind to yourself.

Learn the art of delegation - priorities that are important and need to be done urgently and learn to burn things off. At the end of the day, you can always come back to them at the end of the day.

Sometimes a walk outside can do wonders with getting some fresh air. It is amazing how just a walk around the block can be really beneficial.

 It helped me a lot in the early days when I felt like I was going insane looking at the four walls.

I know it is hard to believe but remember there is light at the end of the tunnel and it does get better. 

Soon, the baby will grow in the amount of time it sleeps through and before you know it you will experience a night where they sleep a solid seven hours straight and it is bloody amazing. I still remember that first time.

Is there anything that has helped you with sleep deprivation? I would love to hear your thoughts.

Cheers for reading X