Mental Health Awareness

Give yourself time in January…

At a time when we are all feeling weary and exhausted from a challenging 2020 and 2021, January is a good time to reset, meet needs and take care of ourselves. Emotional Needs and Resources trainer Penny Tyndale-Hardy explores how we can come out in spring feeling healthy, rested and well.

New Year, New You – this is the pressure that we often feel as the old year comes to an end. January brings an expectation that we will all charge out and set New Year’s resolutions, declutter, get fit and grab hold of our lives by the scruff of the neck.

Stop. Breathe. It is not necessary to leap into setting over-ambitious goals. For true wellbeing we want our lives to work in balance, at a manageable pace – where we are reflective and tuned into meeting our needs. Swinging wildly from excessive indulgence to excessive activity is not sustainable for wellbeing.

Instead, let January be a time of reflection. We want to meet our needs in balance and the Christmas period can be a bit unbalancing even without a pandemic to swing the scales further. What we need now is to recentre ourselves and come at things with consideration and a clear head.

So how do we start? January is a really great time to reflect and check in with yourselves with an Emotional Needs Survey – what needs are being met well right now and what might you want to look at doing differently? Spending time considering this can give great insight into where the balance is at the moment and where your priorities for wellbeing are.

With the holiday expectations behind us we have more autonomy and control over what we choose to do – but many of us are returning to work which can feel a bit dismal. January is still a dark, cold month and our energy levels will be lower at this time of year. Take control by looking at ways of building in enrichment and nurturing time and getting back into healthy routines that meet your needs.

Reflect on how you are using your attention capacity. As we move away from what can be a very sociable time, we may have been giving and receiving more attention than usual. Think now about how to direct our attention in ways that balance and ground us.

The unusual activities over Christmas can often reveal imbalances in our everyday lives – some of us have thrived on all the extra activity and are feeling its loss – or maybe Christmas has been a lonely time that has made you feel more cut off. If so, are there ways to engage in a community by picking up a new hobby or revisiting old ones? Or perhaps it’s a relief to have a bit of space and time back – in this case, notice the space you now have and find time to build in privacy and reflection into your everyday life.

Now is a really useful time to bring our thoughts back to basics and how we meet our physical needs. Overindulgence is better countered by building balance back into our habits. Taking regular movement – whatever it is – will help us relax more easily and lift our mood. Noticing and prioritising our sleep as we move back into a routine can help us feel more refreshed and able to face each day.

In a time of reflection, it is appropriate to consider the year ahead and think about things you may want to achieve. Meeting our need for achievement helps us feel stretched and challenged and definitely keeps us feeling mentally strong. But setting over-ambitious targets usually ends in disappointment and feeling a lack of achievement. If you want to set goals – and these can be very helpful – make sure they are positive, achievable and consider how they will create balance and purpose in your life.

In short, January is a time to give yourself breathing space, especially after the challenges of 2021 and not being certain of what 2022 will bring. There is a whole year ahead of you and if you stay focused on meeting your needs in balance and giving yourself time and space to achieve your goals you will emerge into the spring feeling energised, positive and ready for anything.

Author: Ellie Winch

• Christmas & New Year

Posted on: 21st December 2021

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Supporting you through the festive period

For some, Christmas may be filled with much excitement, but for others, Christmas can be a stressful time, prompting them to seek help with stress, anxiety, depression and other difficult feelings. Our Head of Education at Suffolk Mind, Ezra Hewing provides you with this advice to help you better cope with the festive period.

Christmas is a time of year when you can get key emotional needs met – spending time with people we care about is great for our needs for emotional connection and attention. However, not everyone feels the same way and may be lacking in needs like privacy, time for yourself and control over the festive period.

It can be easy to feel overwhelmed, so here are five tips to help you during Christmas.

1. We may feel as though we must go out to every Christmas event that people invite us to which can sometimes be overwhelming. So instead have a think about the relationships that are the healthiest and which mean the most to you (don’t ever share that list with anyone by the way) and choose which events you really feel able to go to.
2. It can be very busy if you’re hosting guests, getting caught up in the rush of things, cooking, wrapping presents…. the list goes on. Why not book some time in for just you, to meet your need for privacy? Be free from distractions too – people, your mobile phone and dare I say it, Christmas songs. This will help you to calm down and relax during the festive season.
3. Surviving the new year sales – advertisers are very skilled at getting us to spend money that we don’t have on things that we don’t need. Before you spend money that will leave you without during January and possibly February too – ask yourself do you really need this? This will help with your need for control once the Christmas period is over. 
4. It’s easy to find ourselves slumped in front of the screen, stuffed with food, finding it difficult to move and beginning to feel a little lethargic and low in mood. Book a time with yourself every day, and perhaps with other people too, to wrap up warm and go out for a walk, to lift your mood and get moving again. Moving is so important for good mental wellbeing.
5. Meaning and purpose is an incredibly important emotional need. One way of getting meaning and purpose is for doing things for other people. Perhaps you could give away things you don’t need after Christmas to charities and those who are less advantaged or maybe you’ll get involved in volunteering. Suffolk Mind has a number of volunteering opportunities you can get involved in, click here for more details.

Author: Ellie Winch

• Christmas & New Year

Posted on: 8th December 2021

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Helping your mental health through the winter months

Our CEO, Jon Neal talks about the clocks going back and how to help your mental health through the winter months.

The clocks have gone back, the days are getting shorter and the nights are drawing in. And while we’re still a long way from the signs of spring, the longer days and warmer evenings, there are some things we can do to look after our mental health. And, of course, being active is a really good one.

Many people have heard of seasonal affective disorder (SAD), but even if you haven’t, you might be aware that you become a little less energetic or enthusiastic about things in the Autumn and Winter months.

There is some science behind this very common and normal experience.

When we’re experiencing depression, we spend more time in REM (rapid eye movement) sleep, the phase of sleep when we dream. In a healthy sleep cycle, dreaming helps to calm the brain down, switching off the worries and anxieties from the day.

But worrying lots about unmet emotional needs increases the amount we need to dream when we sleep.

This extra dreaming burns up lots of the brain’s energy, so we wake up feeling exhausted and lacking the motivation to address our concerns.

When it gets dark, our bodies release the hormone melatonin. This helps us go to sleep, but also increases the amount of dreaming we do.

As it starts to get darker earlier, more melatonin is released, which makes us dream more and causes some of us to wake up feeling low in mood, tired and lacking motivation.

So that’s the science. What can we do to keep our mood up and stave off the feelings of depression? Here are some tips…

1. Get active outside – At Suffolk Mind we’ve launched a campaign called 100 Miles for Suffolk Mind. It’s where you can walk, cycle, hop, skip, run or do whatever you like to cover the distance of 100 miles. Click here for more information.
2. Make the most of what light available – a daily walk or run is perfect, but even creating a routine whereby you pop outside in the garden for ten minutes or so to have a break in the morning, midday and mid-afternoon can be helpful.
3. Some people find that sitting by lightboxes, which give out artificial sunlight, can help reduce the symptoms of seasonal affective disorder
4. Another factor associated with depression is a lack of vitamin D, which is produced in our bodies when sunlight reaches our skin. Research shows that increasing the vitamin D in our diet with supplements, oily fish or mushrooms can help to lift the symptoms of depression
5. And finally, it’s important to try and reduce the worrying which results in too much dreaming. The key to achieving this is to find healthy ways to meet emotional needs. You can find out more at www.suffolkmind.org.uk

Author: Ellie Winch

• Mental Health in Winter

Posted on: 27th October 2020

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10 ways to enable you to look after your mental health on World Mental Health Day…and every day

On World Mental Health Day (10th October) and to mark our 10-year anniversary, our Head of Mental Health Education, Ezra Hewing, has released these 10 tips to enable you to look after your own mental health.

1.  7/11 Breathing 

What strategies do you have for reducing stress, or calming strong emotions like anxiety and anger? You may benefit from learning 7/11 breathing. This means breathing in to a count of 7 and out to a count of 11, which stimulates the body’s relaxation response.

2.  Circles of Influence  

If you feel that you have little control over events and feel as if life is something which “happens” without you being able to decide for yourself, it can be useful to do an exercise called circles of influence.

– Firstly, draw two circles

– Then in one circle add all of the things we have no control over, such as the weather, world events, other people’s thoughts, feelings and behaviour, and accidents and injuries

– In the second circle, leaving plenty of space, add all of the things you do have control over, such as which socks to wear, which book to start reading, what to eat for lunch or what route to take on a daily walk. You don’t have to do it all at once either – just add something each day to notice what you can control

3.  Downtime 

Are you getting enough privacy and downtime to process the day? If not, you may find that your first opportunity to think about the day is when you get into bed, which then prevents us from going off to sleep easily.

Try putting ten minutes aside to go for a walk, or sit down quietly somewhere, which allows you to process the day and forget about it before bedtime. If you’re living in a busy environment, seek an agreement that gives everyone a space and time of day to relax and enjoy uninterrupted downtime.

4.  Brain food 

To keep our brains healthy, our diet needs to include Omega 3 fatty acids. We get Omega 3 from oily fish, such as tuna and salmon, and also eggs, flaxseeds and walnuts. Research shows that increasing the amount of Omega 3 in our diet can help to reduce symptoms of depression.

5. Easy-peasy 

Doing something we already know how to do well is a quick way to give us a sense of achievement, which helps to lift mood and boost motivation to do more. It could be colouring in, cooking a favourite meal, taking photos of trees and plants or making paper aeroplanes.

Then, when you’ve had a go, you could choose something more challenging.

6. Memories of mirth 

When did you last laugh so hard that tears rolled down your cheeks? Spend a few moments dwelling on that feeling until the memories come back. Now make a note of that memory and any others you may have.

All too often, strong emotions – like anxiety, anger and the feeling of hopelessness which accompanies depression – keep us stuck. When you need to change the way that you feel, spend some time dwelling on the memories of times when you found yourself laughing uncontrollably.

Notice how humour, jokes, comedy and funny experiences help us to break free from stuck patterns and emotions.

7. Get help with trauma  

If you think you are experiencing the symptoms of post-traumatic stress disorder, including intrusive thoughts and memories, nightmares, panic attacks and feelings of anxiety, seek help from a counsellor or therapist skilled at treating trauma with the Rewind technique.

8. Helping others helps us 

If you feel that you could benefit from having greater meaning & purpose in your life, consider taking up volunteering for a couple of hours a week, or just offer to help out a neighbour or relative. Serving others is, paradoxically, the best way of looking after ourselves.

9. Reframing rigid thinking 

Anxious feelings can often lock our attention on a problem, causing us to believe that it will never change or go away. This is sometimes called permanent thinking.

A technique which can help us to get beyond permanent thinking is to write about the problem, or record yourself talking about it, reframing it using words and phrases like ‘yet’, ‘at the moment’ or ‘some of the time’, which open up the possibility for change.

So for example, if we felt that we were never going to find a job again, we might write down the feeling as follows: “I don’t have a job at the moment,” or “I haven’t found a job yet.”

Notice any permanent thoughts which pop up, write them down and see if you can reframe them using ‘yet’, ‘at the moment’ or ‘some of the time’.

10. Getting into your Observing Self 

Strong emotions, like anxiety, depression and anger, can trick us into thinking that we are the emotion or mental ill health issue itself. This can then get in the way of appreciating the positive things in our lives which support recovery.

We can see this happening when we hear ourselves and other people say things like, “I’m depressed,” or “I have anxiety.”

Of course, all of us are much more than just depression or anxiety. We all have knowledge, skills, hobbies, interests and life experiences which make up who we are, and which we can draw upon to aid recovery.

Our observing self is that part of us which can become more aware that we are not just our emotions, feelings and thoughts.

To get into your observing self, practice using the word the when naming your emotions and feelings.

So for example, instead of saying, “I’ve been depressed for six months,” you might say, “the depression has been an issue for six months”. Or, instead of saying “I have anxiety,” we might say, “the anxiety occurs when I feel uncertain about the future.”

When you get into the habit of stepping back from difficult emotions and feelings – using the word the to describe them – you may notice when the depression or the anxiety feel less noticeable too.

Author: Ellie Winch

• Mental Health Awareness

Posted on: 9th October 2020

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