At the moment it is understandable that many of us (including me) are incredibly stressed right now. But one of the most powerful tools according to Paul McKenna in Woman & Home is making a daily list of things that we appreciate. So, I will kick of with number …
1. Get a notebook or open a file on your computer, and each day, add at least five things to the list. Then any time you are feeling really stressed read back through what you have written. I’ve ordered a notebook today and plan on trying this straight away.
2. Try and work it out, if you can’t manage an indoor workout then go out for a walk in the fresh air, or do some housework to take your mind off it.
3. Try breathing exercises, whereby you breath out for longer than you breathe in. There are a number of ones you can follow online. The theory is that when you breathe out you signal your nervous system to instruct your body to calm down.
4. During the COVID-19 lockdown it’s been easy to eat all the wrong things especially for anyone who is self isolating but this can have a negative effect on your health, so try eating more healthily. Last week I started a diary of the meals I had cooked during the week so I can look at what we had last week and go for something different this week.
5. Listen to some calming music. Just try and switch off completely by sitting or lying somewhere very peaceful and listen to some lovely soothing music.
6. Apparently we have been watching lots of nature programs during the last few months as they have found these have a very calming effect on children. So, do the same as the younger ones and get yourself in a comfy chair, relax and watch a nature program.
7. Make sure you are drinking enough water every day. Being dehydrated can cause a multiple of different problems. You should try and drink around 2.7 litres for women, and 3.7 litres for men.
8. Read a book, there are so many free and very cheap books to read online now or paperbacks you can buy for a reasonable price. I’ve become hooked on my books and find they help me go to sleep at night. If your having a really bad day there is no harm in binge reading, like binge watching a tv program. If it’s a good book just get yourself comfortable and read it from start to finish.
9. Finally, just laugh and I mean really laugh. It helps to relieve stress big time. If you can’t think of anything to make you laugh you can go online and find funny videos, in particular the animal ones which will definitely have you in stitches.
We are all starting to get a bit excited about the let up on our lockdown but it can also cause a lot of anxiety and then more pain.
Happiful Magazine has written a great article on Mindfulness.
‘ Many of us know by now that mindfulness is a pretty wonderful thing. It can reduce stress and anxiety, and generally help us to maintain our mental wellness.
Mindfulness meditation is often hailed as the ultimate mindfulness practice. But the brilliant thing about mindfulness is that it can be tapped into in so many ways. One creative idea is to take regular crafting activities and give them a mindfulness spin by slowing down, and letting the activity absorb your attention.
Counsellor Bethyn Casey incorporates creative therapy into her work, and believes crafting can be ideal for those looking for a different approach to mindfulness.
Research from the British Journal of Occupational Therapy suggests doing crafting activities on a regular basis can improve mood and increase feelings of relaxation. And Bethyn notes that being creative in this way can ultimately help us access difficult emotions, too.
“By crafting, we’re just letting images, shapes, colours, and our intuition, lead us in different directions. Somehow the fun of the objects themselves can mean we drift out of boxed thinking and discover that something within us can quietly rearrange things in the background.
“Suddenly we’ve put our tools away, and whatever it was that was stuck and knotted and inaccessible inside has somehow formed itself into something tangible that can be touched and explored.”
This article and many others in Happiful have inspired me to get a bit more creative at this difficult time. I focused too hard on just doing one project ( my shed) when in actual fact I had written a list of a number of things I wanted to do during lockdown. Because I just focused on one thing this created me more pain. Had I done it in stages and changed to another project I am sure I would not have suffered as much. I am a big believer in mindfulness and I have a few books on the subject.
A good one to try is Mindfulness for Beginners is an ebook by Beatrice Annhata…
Do you feel like you are…
Losing control of your emotions?
Experiencing anxious thoughts?
Feeling unusually irritable?
Unable to concentrate?
Stressed out more than usual?
You are about to discover an easy, straightforward plan to help you ease stress and anxiety, helping you reclaim the joy in your life YOU deserve! In this powerful new e-book, you’ll discover –
32 simple mindfulness exercises that you can practice virtually anywhere at any time! Its effective strategies help to minimize stress and bring you to a state of instant relaxation. It has proven techniques to eliminate anxiety and quickly regain rational thinking. There are powerful quotes to keep you inspired and motivated!
Mindfulness is simply being fully present in the moment…And it’s one of the most powerful techniques available to decrease stress and anxiety.
According to the National Institute of Mental Health, 40 million adults in the US are affected by anxiety, and millions more are afflicted with depression-related disorders. Overall, they estimate 18% of all adults have some form of mental illness.
Make no mistake about it – stress is no longer just an epidemic, it’s a PANDEMIC within a PANDEMIC.
And it can adversely impact not only your mental and physical health, but your professional and personal relationships as well.
But here’s the good news…
Mindfulness for Beginners gives you all the necessary tools and techniques you need to decrease anxiety and experience renewed peace of mind.
Mindfulness can also…
* Increase brain functioning
* Lower blood pressure
* Enhance immune function
* Decrease heart rate
* Heighten awareness
The benefits of Mindfulness are far-reaching and can significantly increase your quality of life!
This ebook is loaded with 32 proven mindfulness exercises to select from, Mindfulness for Beginners provides a bounty of fun and fresh exercises for you to enjoy practically anywhere at any time!
This week has been a week where I seem to have struggled with whatever I have done. We all have them and I’m hoping next week will be much better.
I feel guilty in that I think I have brought some of my pain on myself by doing more than I normally would do during the COVID-19 lockdown. But, I’m sure I’m not alone and a few of us have ‘had a go’ at something over the last eight weeks.
Mine was my little shed in the garden which I have sat and looked at for the last twelve months and decided a make over with lots of help from the other half could be manageable.
The end product is just what I wanted but being a bit of a perfectionist at heart has meant more work for me. The edges and finishing touches were done by me which ended up taking longer than painting the shed. It’s not that I was holding anything heavy but it’s the position you get into to achieve what you want. We adapted a stool for me for lower areas and a big cushion for anything lower down but it just took time.
I’ve rested up a few days but it seems to have really stirred up pins and needles and pain down my arm, in fact it’s affected my hand so badly that I’ve dropped a few things. Now I know I’ve not done any permanent harm but I have obviously provoked a reaction. Injuries happen, it’s a part of normal life.
Because I write my blog so regularly I somehow feel expectations are high and I feel almost guilty if I don’t write my regular post. There are moments in the lives of many people when they are not even sure what brought the pain into their life, only that it is agonizingly there.
Pharmi Web wrote that the University of East Anglia researchers are launching a new study to see how Covid-19 and lockdown are affecting people with bone, joint and muscle pain.
Their previous research has revealed the challenges and poor health outcomes caused by social isolation and loneliness for people with conditions like osteoarthritis, rheumatoid arthritis, lower back pain, osteoporosis and fibromyalgia. The study will be of great interest to us all.
The daily sun dose we are having is beautiful and I am sure the last eight weeks would have felt like eight months without it but I am definitely ready to see my family for real as soon as I can.
Many people suffering from any form of chronic pain suffer from lack of energy which can be caused by the pain they are in and also certain medications, but is your brain trying to tell you something ?
Lack of energy is one of the main symptoms of depression and combined with other symptoms like feeling down or hopeless, little interest or pleasure in activities you normally enjoy, feeling worthless or guilt, disrupted sleep, changes in appetite, problems concentrating or suicidal thoughts. Any or all of these can be a real sign that you may be suffering from depression.
I decided to highlight this during Mental Health Month. Many people suffering from chronic pain can feel alone especially with the COVID-19 virus putting in lockdown. This can then put many of us at a greater risk of depression and so it is essential you get help when you need it.
It is important that you talk to you GP first who may initially offer antidepressants but there is access to CBT ( Cognitive Behavioural Therapy) which is well known to help with depression.
Light therapy can help especially during winter months but at the moment we have enough light and sun to give us adequate amounts to lift our spirits. Unfortunately not everyone has access to the fresh air and sun due to difficulty getting outside because of our condition so help for them is very important.
There are other tips to help boost your energy levels which can have a positive effect on how you feel. The classic tips are to avoid junk food, curb your alcohol intake, exercise for energy, cut down on caffeine, check your Iron intake and Vitamin D levels.
The Houston Press say “Mental health experts are predicting a second pandemic of sorts, an epidemic born from coronavirus worries and lockdowns.”
Therapy For You wrote “May is National Walking Month, where you’re encouraged to leave the motor at home and stretch your legs exploring every space the UK has to offer. Even just a 20-minute walk around your area can do wonders for your mental wellbeing, from helping you get more sleep at night to encouraging helpful hormones that boost positivity.”
Mind have a great article on how CBT works. “ CBT is usually a short-term treatment, so you wouldn’t be expected to continue with the treatment for a long time. For example, a course of CBT might be delivered in 12 hour-long weekly sessions, spread across 12 weeks. In some areas, you may be offered four sessions initially, with the opportunity for more if you need them.“Some research suggests that computerised CBT could be helpful for some people, although it’s not yet known how well it works.”
Whatever is available you first need to speak to your GP about how you are feeling and he will point you in the right direction.