You may be suffering from a range of unpleasant thoughts and symptoms, you may feel like you are worrying all the time or feeling on edge, but do you have anxiety? The only way to answer this question is to understand what anxiety is and explore if this is what you are experiencing.

Anxiety is a common mental health problem that is often misunderstood, so what is it exactly and why do so many of us experience it at some point in our lives?
Everyone’s mental health on a continuum. Within this continuum most people will experience anxiety to varying degrees. Anxiety is a common emotion and part of being human.

According to NHS Choices, “Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.”

Fundamentally, it is an emotional state that involves a range of unpleasant symptoms often characterised by a general feeling of unease, feeling nervous, worrying excessively, avoiding challenging situations, overthinking as well as a wide variety of physical symptoms and sensations such as feeling nauseous, insomnia, appetite change, nervous habits, and sleep disturbances. Many people experience mild or moderate anxiety symptoms, especially in a stressful situation, for example before an important job interview, or before sitting an exam. However, some people may experience more severe or chronic symptoms including panic attacks or intense anxiety that is so debilitating that it interferes with their ability to do routine daily tasks and activities. There are a wide range of anxiety disorders varying from common disorders which can usually be diagnosed by a GP to severe or complex disorders that require diagnosis by a suitably qualified medical professional, usually a psychiatrist.
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Why do I feel anxious?

Usually, people feel anxious when they feel afraid, when something feels threatening in some way or when they are required to step out of their comfort zone and do something that feels challenging. These feelings are entirely normal and natural. This is because of the way in which our brains function. All humans and animals experience this response when feeling threatened, in danger, or at risk in some way.

When your brain perceives something as threatening, a primitive part of the brain known as the limbic system, which is our “survival centre” swings into action to protect us from danger. The limbic system functions on auto pilot and it produces a powerful instant reaction which triggers what is known as the fight, flight, fawn, flop, or freeze response. This response is triggered by various parts of the limbic system, namely the amygdala, which in turn activates the hypothalamus to release powerful brain chemicals known as neurotransmitters. These neurotransmitters include the stress hormones adrenaline and cortisol.

Imagine that you are a cave dweller in early neolithic times, busy hunting and gathering when you spot a large tiger that is stalking you. In a split second, your limbic system would be activated, and you would respond accordingly. A sudden surge in adrenaline and cortisol would result in an increased heart rate, increased respiratory rate, sweating and more than likely a strong urge to run away! (A flight response).

This activation of the limbic system is essential for our survival when there is a significant threat, but what happens when the threat is less significant? In our modern everyday lives, most people rarely face significant threats or dangers. However, the limbic system can become activated by something that we perceive as threatening; a requirement to give a presentation at work, a journey that involves flying, an appointment at the dentist, and so on. Although we are not being chased by a tiger, the limbic system becomes activated because we feel afraid, threatened or at risk in some way. The release of stress hormones causes common symptoms of anxiety such as tension headaches, muscular tension, sleeplessness, and restlessness. This can also encompass fears and phobias, social anxiety, overthinking, procrastination, and many other problems. When the feelings and symptoms of anxiety persist, they can stop us from leading fulfilling lives.

What can I do about anxiety?

Well, the good news is that you’re not alone. Anxiety affects everyone to varying degrees of difficulty during their lives. When anxiety feels like it is getting out of control, then it is a good idea to seek professional help.
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Some people who suffer from severe or complex anxiety may need to see their GP and be referred to a clinical psychologist or a psychiatrist for specialist help. However, most people will experience mild to moderate anxiety and may benefit from any of the following options of their choice:

• Hypnotherapy.
• Mindfulness based meditation.
• Cognitive behavioural therapy.
• Medication may be prescribed by your GP.
• A combination of any or all the above depending individual needs, responsiveness to the form of therapy and personal preference.

There are some useful things that you could do to help yourself to cope better with your anxiety and these include:

• Self-care activities such as treating yourself to a nice meal or an evening out, having a spa day and so on.
• Positive interaction with people who are supportive and uplifting.
• Physical activity in the form of any kind of exercise that you find enjoyable.
• Getting outdoors in the fresh air. For example, many people find a daily walk for about half an hour can help to ease their anxiety and lift their mood.
• Taking up a hobby that enables you to mentally switch off.
• ​Breathing and relaxation exercises.
• Developing a daily meditation practice.  

I post tips and advice about how to manage anxiety on my Facebook and Instagram pages.

Will I always feel anxious?

It is unlikely that you will always feel anxious. Anxious feelings come and go but high anxiety is transient. Chronic or persistent anxiety can be managed. The limbic system is the reactive part of our brain that overrides our ability to think logically and rationally but the brain is like plastic. It is malleable which means that it can be changed. This is known as neuroplasticity.

Furthermore, there is another part of the brain known as the prefrontal cortex. It is also known as “the executive mind.” This part of the brain is logical and helps us to reason and behave in a rational manner. With the right kind of therapy, a person can learn how to change their behaviour and patterns of thinking. These changes can help a person to feel less anxious, sometimes to the extent that the anxiety diminishes significantly.

Anxiety is an emotion that is essential for our survival, so we would not want to eliminate the ability to feel anxious. My goal is to enable my clients to understand and manage their anxious behaviour and thinking patterns, so that they can make positive changes and improve their situation. Learning how to manage mild to moderate anxiety is certainly achievable for most people.

Solution focused hypnotherapy is the type of hypnotherapy that I practise. It is informed by neuroscience and based upon solution focused brief therapy which is an evidence based therapeutic practice. I am also a mindfulness teacher and an anxiety specialist with nine years’ experience in helping people with a wide range of anxiety related problems.

If you would like to find out more about how I could help you then go to: Hypnotherapy for Anxiety.
 
© Tracy Daniels 

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. 
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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
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• 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​

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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.
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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.
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 To find out more:
​
Text or ring: 07856 201869 or
Email: [email protected]
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: [email protected]
Message: facebook.com/TracyDanielsTherapies
Or click on the link: Contact
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© 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:
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• 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: [email protected]
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 [email protected] 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: [email protected]
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: [email protected]
Message: facebook.com/TracyDanielsTherapies
Or click on the link: Contact
 
© Copyright Tracy Daniels 2020 |  All Rights Reserved