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Raisie Bay

mental health

How to stay healthy while stuck at home

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Maintaining your physical and mental health while stuck in lockdown can seem challenging at first. Many of the things you can normally rely on to make you feel good – going to the gym, family holidays, or even nights out with friends – are no longer available. Thankfully there are plenty of tips and tricks out there to help you adjust. 

Much of it comes back to retaining a sense of routine (or creating a new one). Read five quick tips on how to stay healthy at home below.   

Stay Healthy with Daily exercise

There are lots of ways to stay fit without stepping foot in a gym or sports hall. Many personal trainers are now offering free workouts online for you to join in with at home. Or you could weigh up your finances and kit out a home gym. 

stay healthy with daily exercise, home gym equipment including exercise mat and dumb bells.

But of course, exercising doesn’t always need to be so strenuous. Simply getting out for a short walk each day, especially if working or parenting full time, can be enough to clear your mind. 

Maintain a healthy diet

Whether you’re stuck at home with nothing to do or rushed off your feet as a key worker, eating a healthy diet may be the last thing on your mind. But making sure you’re getting enough of the good stuff at regular intervals is vital in fuelling your day. 

Lockdown could even be the perfect opportunity to hone your cooking skills. And by getting fresh, tasty produce delivered from local suppliers, you’ll be supporting your community too.  

stay healthy with fresh food, a chopping board of fresh vegetables ready to cook.

Look after your mental wellbeing

Emotional wellbeing has gained increased focus in recent years as awareness of mental health issues continues to grow. There’s lots you can do to look after yours, from yoga, to meditation, and getting better sleep.  

Research shows meditation is Britain’s most popular wellbeing therapy. There are plenty of apps out there to guide you through the process. 

Read, read, read

With international travel on hold for now, your next adventure could lie in the pages of a good book. Reading is an excellent way to pass time while focusing your mind – and it could make it easier to doze off at night too. 

If fiction isn’t your thing, see what reading material you can find to help learn a new skill.  

Check in with friends and family

Isolation doesn’t have to be isolating, The video conferencing software Zoom was downloaded 2.13m times when the UK lockdown was announced, and seeing a familiar face over the internet can go some way to restoring your sense of social connection.  

Arrange weekly catchups, host a virtual pub quiz, or take part in a cook-a-long. Whatever you decide on, you’ll feel better for talking to those you love. 

What’s helped you feel better while stuck at home? 

This is a collaborative post.

Explaining the Different Types of Eating Disorders

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photo of a woman with a plate of food
stock photo from Unsplash/PicMonkey

While it’s a fairly common, albeit harmful, misconception that eating disorders are just phases, fads, or kinds of lifestyle choices, they should be seen as the serious mental illnesses they really are. Eating disorders can have serious and detrimental consequences on a person’s physical and psychological health, not to mention affecting their everyday lives and social lives. 

Eating disorders are classified as a mental health issue, with at least 1 in 10 people in the United States suffering from an eating disorder at some point in their lives. Understanding the different kinds of each type of eating disorder is necessary to help recognize symptoms and find successful treatments before the consequences become life-threatening. 

What is an eating disorder?

Eating disorders are usually started from an obsession with body weight, body shape, and food which can result in serious health problems and even death. People who suffer from eating disorders can starve themselves by restricting the amount of food they eat, can have an unhealthy relationship with food and binge, or can over-exercise or purge after eating to avoid caloric intake. 

They are most often reported in young women and adolescents, but can affect any gender at any age and can be brought on by genetics or other mental illnesses like depression, anxiety, post-traumatic stress disorder, and obsessive-compulsive disorder. Often, eating disorders are co-diagnosed with other mental illnesses. 

Binge eating disorder

People who suffer from binge eating disorder have similar symptoms to those with bulimia, as the illness causes them to eat unusually large quantities of food in short periods of time. Binge eaters often also feel a lack of control during their binges and end up over-eating. Unlike the other types of eating disorders explained in this article, people with binge eating disorder don’t count or restrict calories or use purging behaviours to counteract their binges, which are often done in secret. 

People who binge eat are often obese or overweight, which can increase the risk of medical conditions like stroke, heart disease, and type 2 diabetes. If you or someone you love is suffering from binge eating disorder, there are treatment options, including visiting a treatment centre like edentreatment.com, where professionals will work with you or your loved one to find a personalized treatment plan.

Anorexia nervosa

Anorexia nervosa is the eating disorder that is most well-known and most often thought of when eating disorders are discussed. People who suffer from anorexia typically view themselves as overweight, even if they are dangerously underweight, and will drastically restrict their food intake in order to be thinner. They will usually constantly monitor their weight and avoid eating specific types of foods while having dysfunctional thoughts about food and eating. It also isn’t uncommon for people with anorexia to have difficulty eating in public.

Anorexia nervosa is severely unhealthy for the body, as it can cause serious health complications like heart, brain, or multi-organ failure and death. 20% of people who suffer from anorexia will die from the disorder, making it the deadliest mental illness. In less severe cases, it is still quite damaging to the body, causing thinning of the bones, brittle hair and nails, infertility, and the growth of a layer of fine hair all over the body. 

Bulimia nervosa

People who suffer from bulimia nervosa will eat unusually high quantities of food in a short period of time, similar to people who binge eat. However, people with bulimia will attempt to purge the food after eating in order to compensate for the calories they have just consumed. Purging activities include forced vomiting, fasting for relatively long periods of time, taking laxatives, and excessively exercising. 

Symptoms are usually similar to the symptoms of binge eating or anorexia, however, it isn’t uncommon for a person suffering from bulimia to maintain a relatively normal body weight rather than becoming underweight. The side effects can be quite serious, including stroke or heart attack caused by an imbalance in body levels like sodium, calcium, and potassium. Less serious side effects can include tooth decay and worn enamel, acid reflux, gut irritation, inflamed throat, and severe dehydration. 

And empty plate and cup in a kitchen background. Eating Disorders
stock photo from Unsplash/PicMonkey

This is a collaborative post, read more on my page here.

Everybody Hurts, Sometimes

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Just over a year ago I wrote a post called I Let it Go. I wrote about how I deal with the bad things that have happened (And still happen) to me. It’s my way of coping because I truly believe that not moving on only causes more pain and everybody hurts sometimes.

Yesterday I had a difficult and emotional day. It was no problem of mine but I was trying to help a couple deal with their problems. They exhausted me because they just didn’t know how to let it go. The problem actually started a year ago and instead of moving on from it and improving things from then, they’ve let it fester and not expressed any kind of forgiveness or responsibility on either side. Yes, apologies were given, but not truly accepted. And, of course, each one held on to the view that it was the other ones fault.

Not Forgiving is Bad for Your Mental Health.

At one point, to one member of the couple, I blurted out just a few of the awful things that have happened in my life. I know their life hasn’t been easy, but hey, it’s not a competition. I just wanted to point out that I could let these things consume me and drive me insane. Or, as I do, I could let them just be bad things that happened and get on with my life. I don’t let them consume me. Yes, it hurts to think about them (And talk about them even more) but I can, and I still survive. I take responsibility, because we make choices in our lives. Some things are out of our control be we an still take responsibility on how we deal with them afterwards.

I forgive people who have hurt me because it stops the hurt from continuing. But it’s so hard to explain to those that just don’t ‘get it.’ By forgiving, you are not saying, ‘hey, it’s ok you did that shitty thing to me,’ but it is fixing something in your mind. In your head you can think, ok, that’s done with now, I dealt with it and survived. If I don’t let it go it will consume me and that will mean that it will go on hurting me forever.

Forgiving is good for you, not them.

Everybody Hurts

Everybody hurts, sometimes. A sillouhette of a woman from the back sitting

We hurt in different ways, we deal with things in different ways. One persons worst experience of their life can be a drop in the ocean compared to the other, but it doesn’t stop it from hurting them just as bad.

Yesterday I felt frustrated because this couple’s problems were so insignificant, so futile, so easily solved with just a tiny bit of love and understanding. Yet, they were on the verge of destroying each other.

I don’t know if I helped at all in the end. Honestly, I was exhausted and frustrated and wanted to bang their heads together (And told them so.) But here are the rules I live by, the things that get me through the tough times.

My Rules

  • Listen – when arguing it’s hard because you want to have your say and you are angry. But sometimes you need to listen to the other person. Even if you can’t agree or believe a word they say, if you don’t listen there will never be a resolution.
  • Be Honest – Honesty is key, even if it hurts the other person. Don’t lie, it only makes things worse, even if the lie is told just to resolve the argument or make the other person feel better. Lie’s bite back so always be honest even if it makes things worse for a while.
  • Forgive – possibly the hardest thing to do is to forgive the wrongdoings against you. It may be a person that has hurt you, or just life itself. But by forgiving you are giving yourself permission to move on.
  • Take the Bad Times and Deal With them – Again, something really difficult. But bad times happen and sometimes there is no blame. For example, who can I blame for my illness? It’s just something pretty awful that happened to me, and the timing of it was pretty crap too. But, I can let it consume me or I can get on with things. If I let it consume me then what good will that do? I deal with it in whatever way I can, whether it’s taking advantage of all the downtime I get (i.e. when I can’t even move) to watch tv or read a book without any guilt of feeling lazy because the washing is piling up. Or, looking forward to spending quality time with my family and doing something fun no matter how small. There are always some things good, no matter how small and by appreciating them, you can help alleviate the rest of the crap in life.
  • Don’t Sweat the Small Things – or, under the same category, pick your battles. Some things are just not worth getting stressed out about, it will only make you feel worse. Same as some arguments. Everyone has times when they’ve ‘lost the plot’ over something that on reflection seems petty. Think before you act or speak. Not easy, but something that you can get used to doing and in the long run it makes life a lot smoother.

Disclaimer: I’m not a therapist or psychologist (although I may have some qualifications in that area) but these are the rules that I live by, hence the title My Rules.

Feel the Quiet

Something I have always done, even before mindfulness became a ‘thing’ is to make sure that I have some quiet time to myself. Some time to organise my thoughts and evaluate them. I have found different ways of doing them in the past. As a young teen I’d walk down to the cemetary and sit by my Dad’s grave and talk to him. If he was alive he’d have probably been more annoyed with me that my Mum or anyone else who’d upset me into being there. But the peace and quiet helped me realise what was wrong and give me the leverage to sort it out.

As I got older I found writing things down helped. I have journals and diaries going back years and years.

Sometimes going for a walk or drive alone can help to get your head in order. When I had post natal depression after my first born I found walking to the park with my baby in the pram and just walking and walking, helped so much. (Plus it helped get rid of the baby fat..bonus!)

If things blow up at home then I retire to my room. I rarely get much peace as someone or other will always keep popping in to see if I’m okay. But taking myself away from arguments and (Trying) to find a little peace and quiet helps a lot.

Write things down. I know I’ve already said this, but it’s worth repeating. Even if you don’t keep a journal, get a scrap of paper and write it all down, exactly how you feel. Then you can read it, keep it, or throw it in the bin. It’s all a good form of therapy.

Laughter

Laughter is a good medicine. I like to put something on the television that makes me laugh, or maybe play a game with my kids that we find fun (we have some good games that involve being silly that are helpful.) Laughing is good for you and even if you are feeling really low it can help lift you up a little.

Yesterday when our friends just couldn’t find peace with each other, me and my husband told them things about each other that drive us nuts, but instead of getting angry about them we told them in a funny way and ending up laughing at the stupidity of it all. Yes, even amongst the tears we made them smile. Laughter is good.

If All Else Fails, it’s Ok not to be Ok.

We all feel pretty crap at times. Some people find it difficult to express just how crap they feel. They’ve been through tough times and they are hardened to everything. No-one is going to see them break down and cry because their heart is breaking, or they can’t seem to make someone else understand them.

Life can treat you bad and yes, you can build up your barriers and be strong. Being strong is something that is thrown around a lot, “you’re so strong because of all you’ve had to deal with” seems to be a huge compliment. But it’s ok to be vulnerable too. In fact it takes a very strong person to break down and cry when they are hurting. There is no shame in hurting, we all feel it. Cry if you need to. Show that you are hurting, even if its in private. Without feeling vulnerable you’ll never feel happiness. Just take a listen to Brene Brown on Ted Talks, or read one of her books. She knows what she’s talking about.

Here’s a few pointers from her about vulnerability

  • Say we are sorry and that we’ll fix it
  • let ourselves be seen
  • believe that who we are is enough
  • practice gratitude and joy
  • love with our whole hearts
  • know that all that we do and say has an effect on others
  • Know that emotions cannot be numbed
  • Let go of blame
  • Stop screaming and start listening.

(I think this shows I have learnt a lot from Brene Brown)

Final Words

You are never alone, there is always someone out there that will listen and if there is no-one close by then do ask for help elsewhere.

Resources:

There is no shame in not being strong, brave or feeling vulnerable. There is no shame in seeking help.

Do let me know your tips in the comments, or what you think of mine.

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BLOGTOBER 2019 POSTS

Rehabilitation: What Is Involved and How Can It Help?

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a fence with trees behind it and three signs saying, don't give up, you are not alone and You matter.

While medication, therapy, and family support are often invaluable in a person’s recovery from mental health or addiction, sometimes a more intense approach is required in the form of residential rehabilitation. These facilities can offer programs for teenagers and adults suffering alcohol or drug addiction as well as a wide range of mental health conditions. These centers will offer a wide range of treatment programs which will be tailored to suit the individual depending on their needs. Here is a brief introduction to the types of treatment which could be included in a rehabilitation program for mental health conditions, substance misuse or addiction. 

What is residential rehabilitation?

There are lots of facilities which offer residential or inpatient treatment programs. This means that the patient lives at the center for a certain period of time where they receive 24/7 care. The facilities are available for people recovering from substance misuse, addiction, or mental health problems. Some rehabilitation centers will focus on a particular issue or group such as Ignite Teen Treatment which works with teenagers. In some cases a residential or inpatient treatment program is not necessary, and an outpatient arrangement would be more beneficial. This means the individual will attend appointments or therapy sessions during the day but return to their own home at night.

Types of treatment

Often multiple types of treatment are combined to provide the most effective treatment program depending on the individual’s needs.

Medication or medical detox

There are several options when it comes to mental health medication, and it may take some trial and error to find the right type and dosage for the patient. This is something which is done under medical supervision in a rehabilitation facility. People undergoing a medical detox for substance addiction should also be under medical supervision as complications can arise. 

Talking therapy or counseling

Counseling gives patients the opportunity to meet with a counselor or therapist who will listen to them talk about their feelings while helping them to come to terms with their condition. This could include learning to understand their triggers and to develop healthy coping mechanisms which they can use when they return home after rehabilitation.

Experiential therapy

Some people respond well to experiential therapy which involves the use of activities or props to work through past experiences and emotions. This could be done through role-play, crafts, music, interaction with animals or art. 

Family therapy 

To ensure that the patient is supported in all aspects of their life, it’s sometimes recommended that family members also take part in therapy either with their family member or just with the counselor. This may help them to gain a deeper understanding of what their family member is going through and how they can help them in their recovery.

How rehabilitation can help

Giving a teenager or adult a calm and safe space with tailored medical care and a break from the stresses and worries of everyday life can be very much like a retreat. With focused care, structure, and supervision, they can focus on their recovery without the triggers they have at home, work or school, and learn healthier coping strategies.

a hand reaching up to a cloudy sky

Disclosure: This is a collaborative post

Mental Health Awareness Day

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The prompt for Blogtober18 today is, Just Be Yourself #Mental Health Awareness Day.

World mental health day logo

My daughter saw on the television this morning that it was Mental Health Awareness Day and said that they would probably talk about mental health at school today. I replied that it was good to talk about it as everyone’s mental health was important. She looked confused for a while and then asked, “does everyone have mental health then?”

Then it was my turn to look a little confused but I soon cottoned on. She was taking the term mental health as meaning that something was wrong. It’s true that  a lot of us don’t think about our mental health until something goes wrong with it.

I explained to her that everyone has mental health just like they have physical health and that they both need taking care of because they can both get sick sometimes. If you get sick physically you seek help from a  doctor or the pharmacy, or maybe you just take extra care of yourself until you feel better. It’s the same with mental health, if things don’t feel right then you should seek help and possibly treatment just like with your physical health.

Keeping Well Mentally

We all try to take care of our physical health but do we take as much care over our mental health. Sadly, a lot of us don’t, but it’s not so difficult to do. Self care is really important, especially when professional care when something goes wrong is so difficult to get. 

So how do you take care of your mental health?

  • The first thing you should do is talk about your feelings. Find someone who is prepared to listen and connect. 
  • Look after yourself physically, get some more exercise or just fresh air occasionally
  • Eat well and moderate your alcohol intake.
  • Be more mindful, take time just to be in the moment, not thinking about the past or the future.
  • Find something new to learn, or even do some puzzles or crosswords. Give your mind something else to concentrate on.
  • Reach out and care for someone else, it can boost your self esteem and create a closer connection.

If you do feel your mental health is suffering then seek help. If you were physically ill you’d ask for help, it’s just the same, it’s your health.

Don’t Judge

No one walks in anyone else’s shoes. Judging when you don’t know the full story is the worst you can do.

It’s not only the ones with mental health issues but their families that suffer. People tend to hide mental health issues, find them difficult to talk to, particularly if they are the carer. Life can be difficult and awkward but they may feel less inclined to talk or explain why. 

Everyone deserves to be treated with kindness, no one should be judged

If you feel you have a poorly mental health then please find some help, even if it’s just someone to talk to. 

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