Tossing and turning in bed unable to fall asleep is my personal idea of hell. I used to do that, but not anymore! Years of poor sleep brought me to the point at which I knew I had to do something about it. So, what did I do, you may ask? Well, I simply gave up being worried about it and remarkably my sleep has improved.

That doesn’t mean that I did nothing about the problem though. I did experiment over time with different options, got to know myself and my body’s rhythms better and chose to work with the problem rather than against it. I’m not saying that what works for me will work for anyone else, but it just might help and if you’re suffering from insomnia then you’ll probably try anything.

Any medical student will be aware that good quality sleep is one of the pillars of health. Sadly, regular good quality sleep evades many people. In fact, as many as one in three people in the UK suffer from poor sleep, so this is a common problem. Lack of sleep is often associated with poor mental health, impaired mental functioning and memory consolidation as well as having adverse effects upon various physiological processes, so it is essential to try to get enough sleep.

There are many factors that can have an adverse effect on our sleep. Stress, worries, anxiety and overthinking are the common problems that clients experience when they discuss their sleep difficulties. Unfortunately, it is only too easy to become stuck in a vicious cycle whereby these factors feed into the sleep problem and the sleep problem feeds back negatively, making matters worse.

If we are feeling stressed, lack of sleep will only lead to us feeling more easily stressed, becoming less emotionally resilient and that in turn will exacerbate the sleep problem. To get out of this vicious cycle we need to reduce the activity of what is known as the sympathetic nervous system which prepares the body for dealing with a threat, real or perceived, and activate the body’s parasympathetic nervous system to enable rest and digestion to occur. 
​
Help with sleepless nights

The following are some Dos and Don’ts that may be helpful as well as some of my personal solutions.

For a good night's sleep:

• Try going to bed at the same time every night and getting up at the same time every morning.
• Ensure that you are physically tired. If you engage in regular physical work or exercise, you are more likely to sleep better.
• Try to reduce the lighting in your home in the evening. Artificial light interferes with the brain’s production of melatonin, the sleep hormone, and this will make it more difficult for us to fall asleep.
• Keep a notebook or sticky notes on your bedside table so that you can clear your mind of any mental clutter that is keeping you awake. Personally, every evening I write a to-do list for the next day and if something pops into my mind at bedtime, I write it down on a sticky note.
• There is some research that indicates that having a warm bath before bedtime can improve sleep. 
• Ensure that your bedroom is slightly cool and well ventilated. It’s difficult to sleep well in a stuffy room.
• Make sure that your bed and bedding is clean and comfortable. Breathable cotton bedding can be helpful if you tend to overheat in bed. 
• Try not to worry if you wake up briefly in the middle of the night. It’s quite normal and you will probably fall back to sleep again.
• Try to take some time every evening to wind down before bed, at least an hour beforehand. You could try a calming activity such as reading a novel, listening to some gentle music, doing a restorative yoga flow or a meditation.
• Listening to a calming hypnotherapy or mindfulness recording will help you to destress and wind down for sleep.

To induce a good sleep, do not:

• Don’t engage in mentally or physically stimulating activities shortly before bedtime. Cardiovascular exercise is overstimulating so try something like yoga or Tai Chi instead.
• Don’t eat a rich or heavy meal less than three hours before bedtime and avoid alcohol, tea, and coffee.
• It is thought that the blue light that emits from electronic devices can affect the brain so avoid looking at a screen at least an hour before bedtime. However, if you do want to watch television make sure that it is something relaxing such as a nature programme rather than an action movie.
• Get into an argument or a heated discussion with anyone late in the evening. If you have something difficult to discuss leave it until the daytime.
• Consume caffeine-rich foods or drinks such as coffee, tea, and dark chocolate after 3.00 pm, if you have difficulty getting off to sleep.
• Don’t lie in bed fretting about not being able to sleep. If you haven’t succeeded in falling asleep after about 30 minutes, then get up and try doing something calming and relaxing.

​What I find helpful

• I don't worry about not being able to fall asleep. I accept that sometimes I may have a 'bad night' and I just go with the flow. However, if my mind is racing, I ask myself 'Why?' Is there something that is bothering me emotionally and what can I do about it?
• If I am finding it difficult to relax, I will listen to a hypnotherapy recording or I will engage in mindfulness meditation. One of these usually works for me.
• If my mind is busy for no apparent reason, it could be a positive thing. Perhaps I might use my wakefulness to do something useful, providing it is not too stimulating, until tiredness takes over and I can more easily fall asleep.
• I might do some self-healing in the form of Reiki which helps me to calm my mind and body.
•  Regularly doing a restorative yoga flow in the evening has trained my brain and my body that it is now time to unwind mentally and physically.

​Finally, be aware that many people experience sleep problems at some point in their lives. Medical problems and some medicines can affect a person’s sleep as well as a range of emotional factors.

It can be helpful to experiment with different solutions to sleep problems to find what works for you. Hypnotherapy and mindfulness are well established complementary therapies that help people with sleep problems. Both therapies may enable a person to reach a state of inner calm and reduce the symptoms of stress, worry and anxiety. As a qualified Clinical Hypnotherapist and Mindfulness teacher, I teach my clients how to use a range of techniques for improved sleep and well-being.

None of the information in this article replaces medical advice. If you have a persistent sleep problem or are suffering from severe insomnia, then seek medical advice from your G.P.

© Copyright Tracy Daniels 2021 | All Rights Reserved

This article was first published in The Hypnotherapy Directory on 18 March 2021:
https://www.hypnotherapy-directory.org.uk/memberarticles/how-to-improve-your-sleep​

​

Our experience of stress arises from a physiological response within the brain and the rest of the body to feeling threatened, either physically, emotionally, or mentally. Within the brain there is a structure known scientifically as the limbic system and known commonly as the primitive emotional mind. This is responsible for producing the fight, flight or freeze response when we sense that we are in danger. The function of this part of our brain is to ensure our survival. It will respond immediately and automatically to a threat because it does not have the capacity to engage in logical, rational thinking or problem solving.
 
Our ancient ancestors evolved to survive

Imagine our ancient ancestors, the cavemen and cavewomen, who were hunter gatherers. They would have been faced with danger on a regular basis in their everyday lives. If a wild animal such as a tiger was approaching, a caveman would not have time to stop and weigh up the pros and cons of all the different options available. Should he stop and freeze on the spot pretending to be dead, should he use weapons to fight the tiger or should he just run? In an instant the limbic system would take over and the caveman would act immediately. More than likely he would attempt to run away because his brain would produce a massive surge of adrenaline which would give him a kind of superpower, namely the ability to run faster than he has ever run before! Adrenaline, cortisol, and other powerful hormones would flood through his body and this is what provides these almost superhuman abilities.
​
However, it is not so good when these hormones are flooding through our body when we are not in immediate danger. Yet, when we are feeling stressed and anxious this is exactly what happens. Our body will produce the stress chemicals, cortisol, and adrenaline. Too much adrenaline can cause panic attacks and too much cortisol will only add fuel to any feelings of stress or anxiety. This can happen in situations of either acute stress or chronic stress. Acute stress is experienced when there is a single event or trigger, and it is relatively short term. For example, a car accident with no long-term consequences. Chronic stress is experienced when there is either a single event with long term consequences or a series of events over a prolonged period. For example, a car accident resulting in life changing injuries leading to other events such as loss of employment and financial difficulties.
 
How stress accumulates in our daily lives

In the present era, stress accumulates throughout our daily lives and we need to be able to deal with it otherwise it can build up insidiously and before we know where we are, we can find ourselves experiencing problems with our physical and mental health.
 
To explain this, I shall use the analogy of a “stress bucket. Let’s use Kate as an example. Throughout the day Kate has an invisible bucket by her side. In the morning she awakens feeling fine. It’s a beautiful day, she gets up, has her breakfast, gets ready for work, and begins to make her journey by car to the office. Unfortunately, she hits a queue of very slow-moving traffic which is unusual on her route. This makes her feel anxious because she has an appointment with a client at 9.00am and she is worried about being late. Kate starts to feel a tightness in her chest and a knot in her stomach. These are symptoms of stress and anxiety. Eventually she arrives at the office 15 minutes late for the appointment and feeling flustered. One large item has gone into Kate’s stress bucket. She apologises to the client who is understanding and the rest of the morning proceeds uneventfully. During the lunch hour Kate walks to the sandwich shop, buys her lunch and is strolling back to the office whilst looking at the messages on her mobile phone, when she suddenly realises that she has stepped in some dog muck on the pavement. Kate is upset about this because she is wearing a new pair of suede shoes and now, they are ruined! Another item has gone into her stress bucket. The afternoon goes well despite everything and Kate returns home from work. In the evening as she is preparing dinner, she looks in the cupboard for her favourite steak seasoning and finds that the jar is empty. A small item has been added to Kate’s stress bucket. Over dinner, as Kate is chatting with her partner Tom, exchanging accounts of their day, he tells her that everyone in his firm received an email from Head Office informing them that a significant number of people would be made redundant in the next couple of months. Now a massive item has filled into Kate’s stress bucket. Kate is feeling upset, anxious, and worried. Later, she has a splitting headache and a bad night’s sleep.

Thankfully, life is not usually this stressful, but we all have bad days or go through difficult periods in our lives. We need to empty the stress bucket. If we do not empty it then our emotional resilience starts to suffer, and we can become very unwell.

How do we empty the stress bucket?

How do we empty the stress bucket when it starts to fill up? Sleep is nature’s way of ensuring that our body gets the rest and restoration that it needs so that we are physically and emotionally ready to deal with whatever challenges we are faced with in the day ahead. Deep sleep is essential, but it is during light sleep, the rapid eye movement stage (REM sleep), when we are dreaming, that our brain can turn emotional events into a narrative (a story) thus helping us to process those events and wake up feeling refreshed and restored. However, if our sleep is poor, disturbed or a person is suffering from insomnia then this interferes with the brain’s ability to empty the stress bucket, regulate our emotions and function well in the world.
Interestingly, there is some research that indicates that deep relaxation during hypnosis replicates the beneficial effects of REM sleep. This helps to reduce stress, calm, and refresh the mind. Often clients find that hypnosis leaves them feeling not only deeply relaxed but able to think more clearly.
 
 
How can we restrict the amount of stress that goes into the stress bucket?

If possible, try to take positive steps to reduce the amount that goes into your stress bucket. Perhaps you could organise your time more effectively? Could you go to bed earlier to get more sleep? Are there any activities that you could do that would help you cope with stress in your life? Some people find exercise helpful; others may enjoy playing chess, reading a book, cooking, or doing a creative activity and so on.
 
Responding instead of reacting

When faced with a difficult or stress inducing situation, you could try to respond rather than react. Unless you really do need to get away from immediate danger and a risk to life, taking a mindful moment to pause, think and rationalise could reduce your experience of stress.
 
Ask for help

Asking for help and getting someone else’s perspective can also be useful. When we are feeling stressed and anxious it is exceedingly difficult to think clearly and maintain a focused state of mind. Someone else’s opinion and insights could be invaluable. My role as a Clinical Solution Focused Hypnotherapist is to help people to find solutions to their problems through a combination of both solution focused brief therapy and hypnosis.
 
Positive reflection

Finally, using regular reflection on your daily experiences will help you to be able to control your emotional responses, so focus on the positive aspects of your day however small or seemingly insignificant. You may find listing two or three things at the end of each day in a diary, notebook or journal a helpful habit to get into. Problems shrink or expand depending on how we choose to think about them. Pay less attention to the problems and more attention to what is good in your life and you will find that your brain will work away in the background, when you are feeling calm and relaxed, to help you find the solutions that are right for you.

(Kate and Tom are fictional characters and not based on real people).

I help clients cope with stress and anxiety by using a range of techniques including solution focused hypnotherapy, mindfulness and talking therapy. If you would like to learn how to relax and cope better with whatever is causing stress in your life, then I am here to help you. Just get in touch.
​
 To find out more:
​
Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies
Or click on the link: Contact

© Copyright Tracy Daniels 2021 | All Rights Reserved

This article was first published in The Hypnotherapy Directory on 15 February 2021:
https://www.hypnotherapy-directory.org.uk/memberarticles/what-causes-us-to-feel-stressed-and-how-can-we-cope​

On Monday 22nd February, the Prime Minister outlined the roadmap for the easing of restrictions in stages over the coming months in the UK. Some of us may be happily looking forward to these changes without being unduly worried whilst others may be feeling quite worried or anxious.

Mixed emotions

It’s quite normal to have mixed emotions about the situation and we may find that within households, different members have different views and feelings about the roadmap ahead. There may also be different opinions across the generations, but it would be an oversimplification to assume that all elderly people are more anxious about the situation than younger people.
A key factor in people feeling worried about the easing of restrictions is the state of their personal health. Someone who is categorised as vulnerable or extremely vulnerable will understandably feel more concerned about forthcoming changes. Currently, parents and carers of children or adults who fall into these categories are also likely to have concerns or worries. Some parents may be feeling genuinely concerned about their children returning to school next week and wondering if the timing is right.

Uncertain times

It is no understatement to say that we are living in uncertain times. Whether we like it or not, Covid-19 has taught us to live with uncertainty and to accept that everything is not under our direct control. Of course, this is not easy. As human beings we do not like uncertainty or change. We generally much prefer things to stay the same, particularly our routines and daily habits. Yet over the past year our routines have been disrupted and our lifestyles have changed considerably. This past year is often described as a “corona coaster” of emotions, in and out of lockdown, good news, then bad news, then good news again. Change can be difficult to deal with, more so for some people less so for others. How you navigate change depends upon many factors including your level of emotional resilience.

Our survival system

Our brains are “wired” for survival and this is the reason that our species is so successful. Our limbic system which I often refer to as the “primitive emotional mind” is the part of the brain responsible for this function, however this part of our brain can lead us to becoming over-cautious or hyper vigilant. In my Facebook Live recording of 24th February, I talked about this and how everyone in the supermarket was avoiding being near a man whose face mask had slipped and wasn’t covering his nose.
If you’re the kind of person who is prone to anxiety your primitive emotional mind will be on red alert looking for danger, threats, and risks. You may be wondering about all the “What Ifs.” For instance, “What if I am doing all the right things but others are not!” You may be thinking, “Even though the situation is improving, the threat remains.”

Solutions and advice

So, what can you do about your concerns, worries or anxiety at this time? As a Solution Focused Therapist, I focus on solutions and not on the problem. I am not pretending that the problem is not there. Far from it, but I am choosing to place my mental attention and to direct the attention of my clients on the positive aspects of living. Perhaps you could experiment and try the following:

• Don’t judge your feelings. Notice and observe how you feel but try not to attach to the feeling or dwell in it. Instead try to move forwards from any unhelpful thoughts or feelings.

 

• Take things at a pace that feels comfortable for you. Don’t dive straight into things at the deep end if you don’t feel ready. Take things one day at a time until your confidence returns.

 

• Doing things that you have not done for a while may feel strange but trust that you will get back into the flow of things e.g. If you’ve been working from home and you are required to go back into the workplace. If you feel very worried about this then, if possible, talk to your line manager or health and safety officer in the workplace.

 

• Focus on what is going well and what has been positive about your day. You may wish to make a mental note of this or to write it down in your notebook, diary, or journal. Some people find it helpful to list two or three things at the end of each day in a gratitude journal.

 

• Focus on what is within your realm of control and take comfort in knowing that you are doing your best.  

 

• Try not to judge others who make mistakes or get things wrong because this will make you feel stressed and increase your anxiety. Remind yourself that most people are adhering to the law and the government guidelines.

 

• Be aware that some of the things you worry about might never happen anyway. The primitive emotional mind is always focused on the worst-case scenario.

 
Practise “The Three Positives” 

1. Positive action or activities that involve physical movement such as exercise, dance, cycling, gardening, playing golf and so on. 
2. Positive interaction which means spending time in the company (including online) with people who make you feel good; having a laugh with family or friends, sharing thoughts and concerns with others who are supportive and uplifting. Try to avoid negative interaction as far as possible.
3. Positive thought. Yes, absolutely the most difficult one if you’re feeling worried or anxious. It takes a lot of effort to think positively in the present circumstances yet there are many things to be positive about, especially the success in the vaccination programme. Try to avoid watching the news too often and try to focus your attention on positive news stories. Avoid “toxic” or negative people and situations.

Finally, the easing of lockdown restrictions is being done in stages which is good because it gives us all time to adjust. We really are “all in this together” and muddling through as best we can. You can only do your best to protect yourself and your loved ones. Learning to live with risks and danger is a part of life.

If you are finding it difficult to cope and you would like help to “rewire” your brain, reduce your anxiety and learn how to think more positively then don’t hesitate to get in touch and book a free 30-minute initial consultation, which can be done as a chat over the ‘phone or via Zoom. 

To find out more:

Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies
Or click on the link: Contact
​
© Copyright Tracy Daniels 2021 | All Rights Reserved

Stress is simply a physiological response within the brain and the body to feeling threatened, either physically, emotionally, or mentally. The threat may be real or perceived. In our modern day lives, stress is usually experienced as a form of emotional or mental pressure and a feeling of being overwhelmed or not in control.
It can be said that stress is a part of everyone’s lives. In fact, we need a certain degree of stress to give us our get up and go. For instance, when we wake up in the morning our body will have already produced an increased amount of a stress hormone known as cortisol to help us get started with the day. However, when we feel overwhelmed by stress, we can lose our motivation and ability to enjoy life. Sadly, the relentless pace of life in the 21st century is a problem for many people. Covid-19 has caused additional stress disrupting our lives in so many ways. Short periods of stress are usually manageable, however chronic stress is a serious health risk that causes notable physical and psychological symptoms.

Learning how to cope better with stress and learning how to relax is a valuable life skill. We may get away with the effects of stress when we are young but as we grow older the effects of chronic stress can be devastating. 

The current situation with the coronavirus rate of infection rising in the UK and elsewhere is undoubtedly stressful and worrying. However, with so many negative reports in the media, it is important for anyone who is prone to anxiety and low mood, to limit their exposure to fear inducing negativity. Try watching or listening to the news just once a day at a specific time and leave it at that. News stories are predominantly negative so if you’re feeling low, that will only make you feel worse. Yes, we all need to be aware of the facts, but it does not help to dwell on the negative aspects too much. All this will do is feed anxiety and make us feel afraid.

Focusing on a problem, shining a metaphorical spotlight on it in the mind; focusing on what is wrong in the world, with the government, with our lives, with the situation regarding the coronavirus or whatever is challenging, will only make the problem expand to the point that a person can become obsessed with it, thinking about the problem constantly and going over and over it repeatedly. Inevitably, this will lead to anxiety.

A solution focused approach involves taking positive steps to reframe our thinking patterns and focus on the positive aspects of our lives. It also requires us to let go of the negative thoughts that increase our stress and make us feel worse and involves replacing those thoughts with an outlook that is helpful and balanced. I teach people how to do this when they work with me on a one-to-one basis. For the time being here are a few tips to help you cope with the current situation:
​

• It can be helpful to remind ourselves that we’re all in it together. You are not alone in this situation and talking to others about it can help. However, be mindful about who you talk to because whilst it is okay to have a little moan sometimes, try not to get into the trap of negative thinking, constantly complaining or hanging out (virtually or otherwise) with others who will only bring you down and leave you feeling more stressed and anxious. Instead try to spend time with people whose company you enjoy and who are likely to leave you feeling uplifted.
• Connect with nature – get outside into the fresh air. It may be walking through a park, hiking through the countryside, gardening, nature photography or any other of a range of activities. Simply being in green, open spaces is therapeutic for mind, body, and spirit. It helps to reduce cortisol levels, reduce stress, and lower blood pressure. Try to connect with nature by noticing the sights, sounds and smells in the natural environment. Try to immerse yourself in your activity, being fully present in the moment rather than thinking about the things that make you feel stressed, worried, or anxious. Deeply breathe in the fresh air and imagine any worries or concerns being lifted from your shoulders as you exhale fully. 
• Being outdoors gives you the opportunity to get outside in the fresh air and daylight thus helping your body to absorb Vitamin D. This vitamin is vital to our health because a lack of vitamin D is associated with a higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration. Sleep problems in turn impact upon a person’s ability to cope with stress and can result in low mood and increased anxiety.
• Try to keep to a routine, even if you are not working or you have been furloughed. It is important to get the right amount of sleep at the right time. Sleeping during the day will disrupt your internal body clock and should be avoided unless you are a shift worker.
• If you are feeling overwhelmed by work or by life in general, do one small task that you think is manageable to reduce your “To Do” list or workload so that at the end of the day you can have a feeling of satisfaction and achievement in knowing that there is one less thing that needs to be done. Is there someone who could help you with anything that you find difficult or overwhelming? Could it be broken down into smaller more manageable steps? Sometimes getting another’s person’s perspective can be useful. Perhaps talking to a Mental Health First Aider (if one is available) at your workplace would help.

• Make self-care a priority and try to find time to do something each day that would make you feel better. In these circumstances the little things do matter. Don’t feel guilty about doing this because it is essential for your wellbeing. There is a popular saying, “You can’t give from an empty cup.” The amount of time that you can allocate to self-care may vary, but make sure that it is quality time without interruption, if possible, although that might be difficult for parents. Do what makes you feel good. It might be escaping into a good book or television series that will help you switch off mentally for a while, listening to some music that cheers you up, dancing or playing with the kids, connecting with a friend for a chat online or on the ‘phone, having a long soak in the bath, taking some form of exercise, or practising meditation.
• Many of us are struggling with our emotions. We may feel worried, frightened, anxious, nervous, tearful, angry, frustrated, depressed. Whatever you are feeling currently, acknowledge those feelings because it’s okay to feel as you do. These feelings are real and worthy of your attention. Accept them these feelings. They are normal. This is a challenging and stressful situation. Connect with the people who matter to you, connect with your pets (if have any) and try to take things one day at a time. There is no point in dwelling on all the things you can’t do. Try to focus on what you can do and on those activities that would give you a feeling of satisfaction.

I help clients cope with stress and anxiety by using a range of techniques including solution focused hypnotherapy, mindfulness and talking therapy. If you would like to learn how to relax and cope better with whatever is causing stress in your life, then I am here to help you. Just get in touch.
​
To find out more:

Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies
Or click on the link: Contact
​
© Copyright Tracy Daniels 2021 | All Rights Reserved

What is mental illness and what is mental health? I shall try to define these terms. But before I do, let me inform you that the statistics show that mental health problems are prevalent in British society. According to the mental health charity Mind:

“1 in 4 people will experience a mental health problem of some kind each year in England.
1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England)." 1
 
Common forms of mental illness

Interestingly, it is estimated that as many as 8 in 100 people in the UK overall are affected by anxiety and depression. Most people who experience mild or moderate anxiety and depression can function in their everyday lives to a greater or lesser extent. However, severe anxiety and depression are extremely debilitating conditions that can ruin a person’s life and prevent them from participating in society. People with severe symptoms are often “invisible” because they may rarely be seen out and about. Few members of the public understand just how disabling mental illness can be unless they have experienced it themselves or have a family member who is chronically ill.

Other forms of mental illness include a range of clinical diagnoses such as Mixed Anxiety and Depression, Generalised Anxiety Disorder (GAD), Post Traumatic Stress Disorder (PTSD), Obsessive Compulsive Disorder (OCD), Phobias, Panic Disorder, Eating Disorders, Borderline Personality Disorder (BPD) and Anti-Social Personality Disorder (ASPD). According to the National Institute for Health and Care Excellence (NICE), the most common mental health problems include depression, GAD, social anxiety disorder, panic disorder, OCD, and post-traumatic stress disorder (PTSD).

Severe forms of mental illness

The most severe forms of mental illness are categorised as being serious mental illnesses. These are the disorders that produce the symptoms of psychosis and include Schizophrenia and schizoaffective disorder as well as severe forms of other disorders, such as major depression and Bipolar Disorder.

Living with and caring for a person with a severe mental illness can be extremely difficult and challenging. Unsurprisingly, many carers are vulnerable to experiencing depression and anxiety because of many different factors, not least of all the relative social isolation that often accompanies their personal circumstances.
 
So, what is it to be mentally healthy?

Now that we know what conditions are defined as forms of mental illness, I would like to define what is meant by mental health. Firstly, it is worth mentioning that in general I find most people would prefer to talk about mental health rather than mental illness, perhaps because that feels easier given the stigma associated with mental illness. Sometimes the two terms “mental illness” and “mental health” are used interchangeably, and they have almost become synonymous. However, being mentally ill is obviously quite different to being mentally healthy.

Mental health, in my opinion, is more than simply the absence of mental illness. It can include all the positive activities, habits and behaviours that demonstrate the presence of mental well being and stability. These activities, habits and behaviours may have a proven positive effect in as much as not only do they show that a person is mentally healthy, but they may also help a person to maintain good mental health and prevent mental health problems.

Behaviours, activities, and emotional processes

A discussion of mental health needs to include the key positive mental and emotional behaviours that so many of us can take for granted in our everyday lives. Such things as being able to sleep well at night, being able to function during the day and maintain mental focus on everyday tasks, being able to maintain a routine, being able to maintain healthy relationships and friendships, being able to regulate our mood and control our feelings and so on. These are the “normal” things about which we barely give a second thought, but we would surely notice if we found we could not do them anymore. Any number of a range of mental illnesses or psychological disorders could disrupt a person’s ability to function normally.

In fact the World Health Organization, of which we have heard a great deal since the onset of Covid-19, states that:

“Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community.” 2
 
Characteristics of a mentally healthy person

Perhaps just as important though, are the characteristics of a mentally well person and the ability of that person to seek fulfilment in life, whatever that means to him or her personally. For one person that may mean climbing the corporate ladder to the very top, whereas for someone else it could be finding pride and satisfaction in growing their own fruit and vegetables. Neither does it matter if a person is an introvert or an extrovert. The characteristics of a mentally healthy person include having a sense of belonging, having a sense of self and healthy self-esteem, being able to laugh at themselves, feeling comfortable in the company of others, being able to form lasting friendships and relationships and feeling in control of their emotions so that they are not overwhelmed by powerful feelings such as anger, jealously, anxiety and so on.
 
Anyone can succumb to a mental illness

Any one of us could develop a mental illness at any point in our lives. Mental illness is not something that affects only certain people and not others, although biological and environmental factors do have a part to play. Life could be going wonderfully well until something goes wrong. For instance, it could be an unexpected physical illness, finding out that a partner is having an affair or being made redundant. Suddenly life can change drastically, just as a wheel turns either in one direction or the other. These profound life changes can throw a person off balance and into a state of low mood or anxiety. It might be difficult to sleep at night, insomnia could set in, loss of appetite or eating too much, losing interest in going out and seeing friends or family. A person can quickly spiral downwards, and low mood can progress into full blown depression.

I would like people to aware of this and to never take their mental health for granted, neither to judge or fear someone whose mental health has broken, who has become mentally ill.
 
References for statistics

1. https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health (Copyright Mind)

2. https://www.who.int/news-room/fact-sheets/detail/mental-health-  strengthening-     our-response  

For further help and information

• If you are feeling severely emotionally distressed or suicidal can call Samaritans for help on 116 123 or email jo@samaritans.org in the UK.
• NHS Choices website: https://www.nhs.uk/using-the-nhs/nhs-services/mental-health-services/where-to-get-urgent-help-for-mental-health

• I work in private practice providing help to people who are experiencing mild to moderate symptoms of common mental health problems including stress, anxiety, low mood, lack of motivation, lack of self-confidence, low self-esteem, body image issues, fears and phobias.

 
To find out more:

Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies

Or click on the link: Contact
 
© Copyright Tracy Daniels 2020 | All Rights Reserved

​The issue that has consumed my time and energy significantly during my life and for my family has been mental health. Mental health matters and mental illness have been a continuous theme, and I suppose it was inevitable that I would eventually choose to work in the sector. The 10th October was only ever important to me because it is my birthday, so I find it is one of life’s tragic ironies that this date is designated World Mental Health Day.

For most of my life I have experienced the heartache and pain that mental illness can bring as close family members have struggled with their symptoms. During times of extreme stress, I have experienced my own difficulties, depression and anxiety, which I have thankfully overcome without requiring psychiatric intervention. I suppose I am one of the more fortunate ones, strong enough to get back up again when I fall – one of life’s survivors. Many are not so fortunate, fall and break and never recover, never find their feet in the world again or succumb to their symptoms rather than face a life of continuous mental torture. Sadly, for some people suicide is the only solution that they can identify for themselves when stuck in the pit of deep despair.
​
Amidst my upbeat posts on social media is a message that I am trying to get across to anyone who is suffering. That message is simply that life is worth living if you can manage to keep going, to trust that things may improve, though nobody can promise you that, let’s be real. But maybe, just maybe, things will improve, you may start to feel a little better and that process may gain momentum. Oh yes, there will be ups and downs, but what if you find that you can cope just a little bit better with the low times than before? Perhaps you might be feeling just a little bit stronger within yourself; a little bit more centred, more grounded, calmer and what bothered you so much before doesn’t quite shake you off balance anymore. And it is these tiny steps that matter – these small, almost insignificant steps forward that eventually add up and become compounded to make all the difference. So, if there’s just one thing I want anyone who is suffering from a mental health problem to do now it is NOT to lose hope. More than that, try with love and compassion for yourself, to allow a space in your heart for hope to reside. Make a home for it and cherish it like a beautiful, precious flower. Allow it to blossom and bloom and one day you may find yourself free of those unpleasant symptoms that plague your life or at least more able to mange them and find pleasure again in being alive. So be hopeful and cherish that feeling, believe in yourself and your body and mind’s potential for healing and never give up on yourself.
 
If you or someone you know is suffering from acute mental health symptoms, such as psychosis or suicidal thoughts, seek medical help urgently. Contact your GP or your local community mental health service.

I help people who are suffering from mild to moderate symptoms of a wide range of emotional and mental health conditions. I have chosen to specialise in the treatment of stress, anxiety and associated conditions including low mood because that is something I know a great deal about.

To find out more:

Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies
Or click on the link: Contact
 
© Copyright Tracy Daniels 2020 |  All Rights Reserved

 
 
 

Most of our children and young people are returning to school over the course of this week and next week. Many of them will be happy to get back into the routine of school life and seeing their friends and classmates again on a regular basis. Most parents and carers will be feeling relieved that they can get back to something resembling normality.

However, for a significant minority of children and young people the return to school life will be fraught with anxiety. These are the children who are prone to suffering from anxiety disorders, who may have been bullied in the past, who may be highly sensitive or who may have additional needs such as Autistic Spectrum Disorder. Daily school life for these children is not easy and what other children take in their stride, these children may find difficult and emotionally challenging.

Separation Anxiety

Separation anxiety is part of the normal developmental process usually displayed between the ages of six months to three years. However, when it is present in older children, adolescents, and adults then it is not normal behaviour and it is pathological. It is a known as Separation Anxiety Disorder (SAD).
SAD is the most common form of anxiety exhibited in children which may become more prevalent following the prolonged period of absence from school, because of the coronavirus crisis. Separation anxiety disorder arises when a child displays an abnormal level of distress and emotional discomfort about being separated from a primary caregiver or someone that the child is strongly attached to emotionally and/or the home environment.

There is a fair degree of overlap between anxiety and mood disorders amongst all age groups. If left untreated, separation anxiety disorder in children can develop into a more serious anxiety condition known as School Refusal (formerly called School Phobia) or General Anxiety Disorder (GAD).
 
Excessive Distress

When it comes to school, the child is likely to display an excessive level of distress about leaving the home environment, parent, or caregiver. In the present circumstances, it would be perfectly normal and natural for any child to experience some degree of stress about returning to school this September. We are navigating our way through a global pandemic after all and there is nothing normal about the ever-changing situation that we are all having to deal with. Uncertainty, questions, worries, and general anticipatory uneasiness amongst our children and young people before returning to school is perfectly normal.

Getting back into the routine of school life, lessons and learning is likely to be more challenging for some than others and children will need to engage in a process of “learning recovery” which could take a few weeks. Children may seem a little grumpy, restless, and frustrated at times until they become orientated back into school life. Their body clock may need to adjust to the routine of getting up early for school, especially if they have not been getting up at the same time as before during lockdown.

There is likely to be a bumpy ride ahead for some parents and children, but if a child is experiencing a disproportionate level of stress about returning to school or being at school and if this persists for more than the first month, then it is imperative to seek help. Unfortunately many psychological disorders begin to emerge in childhood.

Common Signs and Symptoms

Common signs of anxiety in children including school refusal behaviour include:

Frequent headaches.
Frequent stomach aches.
Sleep difficulties.
Tears and tantrums before school.
Feeling nauseous before school or at school.
Feeling faint or dizzy before school or at school.
​Clingy behaviour.
Repeatedly asking to stay at home.
Inability to concentrate on studies and engage in learning.
Frequently needing to leave class to go to the loo or to see the school nurse.
Never wanting to participate in extracurricular activities.
Changes in eating habits.
Mood swings.
Disruptive behaviour at school or refusal to attend school altogether.
 
Parents need to be aware that some children will hide their difficulties. They will not have the emotional and cognitive maturity to realise for themselves that they are struggling. Somehow, they may feel different from everybody else and wonder why they just do not quite fit in.

What may seem to be “bad” behaviour, tantrums, and meltdowns, could in fact be an expression of the emotional distress that a child is experiencing. When a child is being angry, difficult, and uncooperative it can feel overwhelming for the parent. Challenging behaviour is just that – challenging!

It is so easy to blame the child or to label the child as naughty or badly behaved, but we need to be aware that there could be a serious underlying problem. In instances like this it may be useful to have a chat with your family doctor, your child’s form teacher or pastoral support worker.

General Advice

I have offered some general advice in my previous blogs about parenting and the coronavirus. Briefly, here are a few tips that you could use to help children cope:

Keep talking to your child about the situation at their school and provide them with the basic facts that you will have been given by your child’s school.

Try to find out what they are thinking. It is important to fill in any gaps in their understanding. Children can pick up information that is incorrect, misleading and fear inducing. Listen to your child and validate their feelings, tell them that you understand what is bothering them, then try to create a sense of safety and security. See if you can come up with some strategies for coping with their fears or anxieties.

If your child is asking questions, then try to deal with them. Do not go into too much detail but try to allay any fears and provide realistic reassurance.

Be mindful of your own behaviour. We can underestimate our children’s understanding and sensitivity to our emotions. Children instinctively pick up on our feelings, noticing things such as our tone of voice, facial and body language. They look to us to assess the extent to which a situation is safe or dangerous. A calm, rational adult who can maintain a reassuring manner is what children need.

A Solution Focused Approach from a Solution Focused Therapist

Try to help your child take a solution focused approach to the challenges ahead. Instead of focusing on the problem, fears and worries try to focus on anything positive that the child can identify about returning to school:
​

• What friends and classmates will it be good to see again?
• What would be the most enjoyable activity at school?
• What is your child’s favourite lesson?
• Who is their favourite teacher?

Asking your child solution focused questions can also be helpful. It would be useful to do this before your child’s first day at school, but it can be done at any time. Some questions might be:
​

• Imagine your first day back at school – what would be good about it?
• Who have you missed? How will it feel to see them again?
• How would you like to feel at the end of the school day? Happy, reassured that everyone is safe, relieved?
• What would help you to have that lovely feeling?

This is a noticeably different approach to endlessly dwelling on the perceived negative aspects of returning to school. It is important to keep things in perspective and not to allow a child’s imagination run away with itself.

In general, most schools are very well prepared for the children returning to education this month and teachers, many who are parents too, will be only too aware of children’s concerns. Schools are communities and children often look out for one another. Fostering a supportive environment both at home and at school can help children to feel safe, calm, and relaxed.

A Helping Hand

If you feel that you need support as a parent, then I am here to help. I am a mother, a caregiver, a qualified FE (SEN) Lecturer, experienced Clinical Solution Focused Hypnotherapist and Mindfulness teacher with many years’ experience of using hypnotherapy or mindfulness to help people cope with anxiety and stress. I teach clients how to relax deeply, re-wire their brains by changing their thought patterns and move forward in life towards their desired future.

To find out more:
Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies

Or click on the link: Contact

© Copyright Tracy Daniels 2020 |  All Rights Reserved

How do you feel about exercise? You may enjoy it, or you may hate it. You may think that it is something for other people, but not something that you would do and if you’re anything like me, P.E. at school left me feeling that I was no good at sport and that put me off exercise for a very long time.
Although always a physically active person, I got into exercise and fitness relatively late in life when it was something that I had to do as part of my rehabilitation from major spinal surgery, then again a few years later when recovering from a knee operation. Now, knowing what I do about my body and how to look after it, there is no going back. Exercise is an integral part of my life. If I can do it, so can you.

There’s no time like the present

Public Health England has published a press release which confirms that “being obese or excessively overweight increases the risk of severe illness and death from COVID-19.” (Public Health England, 25 July 2020). Based upon clinical data, the report does not suggest that people who are overweight are at greater risk of contracting COVID -19, but that they are at greater risk of developing complications, becoming seriously ill and being admitted to intensive care, in comparison to those with a healthy body mass index. A good reason to try to lose weight and maintain a healthy lifestyle. Given the current situation, probably one of the best things you can do for your health is to engage in regular exercise. Being physically active, fit, and healthy also helps the immune system to function more effectively and efficiently and that surely is something to aim for.

Look after your body and your mind

Exercise is also a great way to manage stress and look after your mental health. The wonderful thing about exercise is that it releases chemicals within the brain that help us to feel positive, uplifted, and motivated. These chemicals (neurotransmitters) include endorphins, dopamine, norepinephrine, and serotonin, all of which play an important part in regulating mood. Exercise has numerous benefits for our physical and mental health. Here are just a few of them:

• It is a great way to reduce anxiety, depression, or low mood.
• It can help you to feel better about yourself and boost your self-esteem.
• It can improve your brain function and mental alertness.
• It can help you to sleep better.
• It can provide an opportunity to get out of the house and connect with other people.
• It can lead to increased motivation and a sense of well-being.
• It helps to maintain physical health including a healthy immune system.
• It can reduce the risk of heart disease, stroke, type 2 diabetes, some cancers, depression, and dementia.
• It helps people maintain mobility and independence into old age.
• There is scientific evidence that team sports, cycling, aerobics and going to the gym are associated with the biggest reductions in the number of days that people experience poor mental health.

Need I say more! As we get older many of us learn not to take our bodies for granted. Things that were once easy become challenging and who would want to go into old age with pain, disability, or more serious conditions, that possibly could be avoided?

There’s something for everyone

I always recommend exercise to my clients. I suggest trying to identify some form of exercise that you find enjoyable. You wouldn’t want to do something that you don’t enjoy after all, although it can be fun and interesting to try different activities, especially if you don’t know where to start. Contact your local gym or leisure centre to find out what is available in your area. Given the range of different forms of movement and exercise available nowadays, from yoga to Zumba, spin classes to weight training, there’s something for everyone.
 
Hypnotherapy can help you to get fitter and healthier

As a Clinical Solution Focused Hypnotherapist, I take time to get to know my clients, explain to them how their brain and mind works in ways that are helpful, but sometimes become a hindrance. I help my clients to define, clarify and fulfil their intentions, aspirations, and goals. I do this by working closely with each person to break these down into small, manageable, and achievable steps.
Negative thinking about any situation, including exercise and leading a more healthy lifestyle, can be reframed from a “I can’t do this” attitude, to a “I can try this” attitude, until we eventually reach the stage of “I can do this!”
Using the power of the subconscious mind through hypnosis and positive visualisations helps re-wire and train the brain to focus on the solutions that we want in life. Helping people to find and maintain the motivation to achieve their personal intentions and aspirations, is at the heart of my work and something that brings me immense personal satisfaction.

Always seek medical advice if you have not exercised before and if you feel unwell.
 
This article was published by the Hypnotherapy Directory (@UK_Hypnotherapy) on
25 July 2020. The link can be found here: 
https://www.hypnotherapy-directory.org.uk/memberarticles/how-hypnotherapy-can-help-us-to-exercise-and-lead-healthier-lives?fbclid=IwAR3hUT6ihqTJw3rappARtAOd2C7jV138OdyrRMfgu04b5GmYFy3UyxukJZA

​© Copyright Tracy Daniels 2020 |  All Rights Reserved

  
There can be no doubt that carrying excess weight is detrimental to our health. There is plenty of scientific evidence to support that fact. However, a recently published government report stated that, “being obese or excessively overweight increases the risk of severe illness and death from COVID-19.” (Public Health England, 25 July 2020). Based upon clinical data, the report does not suggest that people who are overweight are at greater risk of contracting COVID -19, but that they are at greater risk of developing complications, becoming seriously ill and being admitted to intensive care, in comparison to those with a healthy body mass index.

The unfortunate facts and figures

Consequently, the government has decided to launch a “Better Health” campaign to encourage people to lose weight and save the NHS time and money. A worthwhile thing to do, I am sure you will agree, but whilst we wait for this to be made available to the public, I wonder how effective it will be, to what extent it will be tailored to people’s individual needs and whether it will tackle the underlying causes of obesity, which are often complex.

According to government data, two-thirds (63%) of UK adults are above a healthy weight, with 36% overweight and 28% obese. One study found that for people with a BMI of 35 to 40, risk of death from COVID-19 increases by 40% and with a BMI over 40 by 90%, compared to those not living with obesity. Other data found that in intensive care units, 7.9% of critically ill patients with COVID-19 had a BMI over 40 compared with 2.9% of the general population. ((Public Health England, 25 July 2020). This as well as all the other risk factors to health, has surely got to be a strong incentive to do something about excess weight.

I understand that dieting and making lifestyle changes is not easy and I appreciate that many people struggle to do this and need some help along the way. For this reason, I produced “Weight Loss – A Mindset Approach” course to help people learn about the physical and emotional mechanisms that drive them to eat excessively.
You will learn why people find it difficult to keep the weight off in the long term.

My four-session mind-based course is based upon clinical hypnotherapy, psychology, and neuroscience. It is particularly relevant for those who have tried slimming clubs, calorie counting and various diets which appear successful for a while, only to find that the weight creeps back on over time. Diets have been shown not to work in the long term, so I teach people how to change their mindset and their eating habits in a way that can become long lasting.

Sadly, maintaining a healthy weight can become a lifelong battle. A constant cycle of dieting, successfully losing weight then regaining it all and sometimes more, over time. I want people to be able to identify whatever triggers their bad eating habits, change the way they think about food but still enjoy it. I don’t promise that it will be easy, but neither will it be so difficult that it is unachievable.

I can help you to get fitter and healthier

I work in an integrated way, drawing upon my skills and knowledge in hypnotherapy, mindfulness, counselling, wellness, and teaching. I deliver my course to small groups in person, online and on a one to one basis. The choice is yours. When working one to one, I can really get to know you, delve into the emotions and behaviours behind your eating patterns and tailor the sessions to meet your individual needs.

During this interactive course you will learn:

🔹 How to change your relationship with food by
     understanding and changing your relationship with
     yourself.
🔹 Look at your underlying attitudes and beliefs about the
     food you eat and learn how to change these by re-
     wiring your brain using proven mind-based techniques
     and solution focused hypnotherapy.
🔹 Start to feel better about yourself, your relationship with
     food and your ability to take control over your eating
     habits from the first session.

You will receive:

🔸 Three taught sessions lasting at least an hour each.
🔸Course notes and guidance documents.
🔸 A hypnotherapy recording to enhance your motivation.
🔸 A private one to one solution focused therapy follow-up
      session.

Working on a one to one basis, the course can be done over a longer period if you wish and additional modules can be included. My approach is positive, and it involves helping you to achieve your best hopes for the future. None of us want to face the possibility of pain, disability, or life-threatening medical conditions that may be avoided. Whereas, improving one’s quality of life, reducing the risk serious disease and mobility difficulties as we get older, is surely something to aim for. Let’s work together to help you become the version of you, that you want to be.

To find out more:

Text or ring: 07856 201869 or
Email: td@tracydanielstherapies.co.uk
Message: facebook.com/TracyDanielsTherapies

Or click on the link: Contact

© Copyright Tracy Daniels 2020 |  All Rights Reserved

​​It is hard enough being a parent at the best of times. There are so many matters to consider when it comes to our children’s physical and emotional well-being. Now Covid-19 has presented us with a massive curveball for which we were unprepared.

Spare a thought, then, for the many mums and dads who are feeling anxious and if you were not suffering from parental anxiety before, you may well be now. Anxiety is a feeling of unease or inner tension that is commonly experienced as fear or worry. A person can experience mild, moderate, or severe anxiety. It is normal to feel anxious from time to time. For example, a person may feel anxious before having a job interview or giving a speech. This form of anxiety is something that most people can identify with.

So, what is parental anxiety and how does it manifest itself? Parental anxiety is when a parent worries excessively about their child’s safety and well-being. Of course, it is only natural to be concerned about these things but when it reaches the stage that a parent just cannot stop worrying about their child, then there is a problem.

The main thing to understand about anxiety is that it can stop us from doing things. It evokes a powerful fear response in what is known as the primitive part of our brain (our fight, flight or freeze response). Commonly, this paralyses us emotionally, preventing us from doing the fear-inducing activity. Instead of facing the fear, a person avoids it. When it is parental anxiety, it can be passed from the parent to the child so that the child learns to be anxious about whatever the parent is worried about. Consequently, the child’s natural curiosity and ability to learn for themselves becomes inhibited.

Anxiety in parents and children may have peaked at the beginning of lockdown but for many it has not gone away. In fact, many parents may be experiencing increased anxiety about their children returning to school or nursery. Although the current spike in the Covid-19 epidemic is waning, we have been warned by the government to be “alert”  so the fear remains that the “R” rate could rise again and we could find ourselves and our children at an increased risk of infection.

How do we navigate our way through these uncertain times and manage our concerns about sending our children back into educational or childcare settings? The fact is, there is no easy answer and increased parental anxiety at this time is normal and to be expected. The following tips may be helpful:

Listen to some of the expert advice but try not to listen to too many different experts. Weigh up the options then try to go with your gut feeling. Do not overload your brain with too much information because that could leave you feeling overwhelmed and mentally exhausted.

Take some time out to clear your mind if you are feeling stressed and overwhelmed. Many parents have had their children at home for over 12 weeks now and that is beginning to take its toll. We cannot make good decisions when we are feeling stressed, tired, or hungry.

Once you have decided whether or whenever to send your child back to school, try to stick with your decision. It is important to provide children with a clear message and boundaries. This helps children to feel safe and secure.

Be aware that older children may have their own opinions and thoughts about returning to school. Engage them in the conversation and allow them to express their concerns.

Whatever your worries about your child returning to school, they will be in safe hands. Schools are working hard to ensure that they an implement social distancing safely.

Try to come across as calm and reassuring. If you appear calm and matter of fact, then your child will be less likely to feel stressed or anxious.

Be aware that following several weeks at home, younger children may be prone to separation anxiety. Your child may appear clingy and unwilling to leave your side, fearful of being away from you and the familiar home environment. If this happens, inform your child’s form teacher about it. Often schools can help with this kind of behaviour. You can help by reassuring your child that you will be thinking about them during the school day and looking forward to picking them up at home time.

Many children are looking forward to returning to school and seeing their classmates or doing their favourite activities. You will need to make your child aware that things may be different, as children could be organised into “social bubbles” that may not include their friends. Some of the lessons or activities they previously enjoyed may not be on the curriculum. Your child’s school will advise you about how they are managing the situation.

Be positive about the many good things about being able to go back to school and support your child by answering any questions they may have or any fears they may wish to express.
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We are in a situation that is fluid. Things change from one week to the next. Learning to cope with uncertainty in life is a useful life skill for all of us whatever our age. Fortunately, human beings are adaptable and the young even more so.

If you are struggling with stress or anxiety, including parental anxiety, do get in touch:

Email: td@tracydanielstherapies.co.uk
Mobile: 07856 201869
Message: www.facebook.com/TracyDanielsTherapies

This article can also be found at: 
https://magazines.raring2go.co.uk/bournemouth/summer/
 ​
© Copyright Tracy Daniels 2020 |  All Rights Reserved