Mental Health Awareness Week; Mindfulness

This year's theme is Mindfulness, which is perfect timing as I have just started exploring this after reading Ruby Wax's book on the subject called Sane New World. Mindfulness just you to focus on the here and now using breathing techniques and meditation. Stop pulling that face, it's not a "new age" thing.

Mindfulness is not about clearing the mind, it helps people observe the way they think and feel about their experiences, whether good or bad. This can really change the way you manage and react to stressful situations, giving you a valuable tool to stay mentally healthy, and an ever-expanding body of evidence shows that it really works.

For me who suffers with anxiety and worry, it makes me acknowledge that I can experience these things and its normal for me. Once I labelled the emotion and the physical attributes it made it feel smaller.There are different versions, but the most common and most useful I've found is RAIN:

Recognize what is going on;
Allow the experience to be there, just as it is;
Investigate with kindness;
Natural awareness, which comes from not identifying
with the experience.

Mental Health Foundation is promoting a four week course with Be Mindful and most importantly it's free.They want to be able to introduce this as part of the range of therapies offered currently as it has been proved to be successful and will hopefully help people awaiting treatment.

For me, it has already helped more than CBT as I'm not going over past events which can make me feel more anxious. I find it's more soothing and I come out of it refreshed. I do as little or as much as I want, I also use Buddify app from Google Play (£1.99) which provides guided medications for different situations. It has been a revelation to my mental health.

Why You Need to Quit This No Smoking Day

I have spoken on my own journey of quiting in I Used to be a Dirty Smoker I am not going to preach at you, because well that's not going to make you even considering quiting. I'll give you the facts and let you decide on your own.

For you

• Your sense of taste will return and you will enjoy the taste of food more.
• Your breathing and general fitness will improve.
• The appearance of your skin and teeth will improve.
• You'll be more confident in social situations because you won't smell of stale smoke any more.
• Your fertility levels will improve, along with your chances of having a healthy pregnancy and baby.
• You will save money - the average smoker has 13 cigarettes a day, which works out as 364 cigarettes a month. That's £141 a month and £1,696 a year that you could be saving by not smoking. 

For your Family

Children are particularly vulnerable to secondhand smoke, as they have less well-developed airways, lungs and immune systems. The best way to protect you and your family is to make your home and car smokefree.

It will be an offence to smoke in a private vehicle with someone under 18 years old present, and for a driver to fail to prevent smoking in a private vehicle with someone under 18 years old present. People who fail to comply could be issued with a £50 fixed penalty notice.

 I did it, and yes it wasn't easy, but the benefits as the taste and smell came back out did everything. There is a huge amount of support out there on NHS who can lend an ear, we are there to support  not judge.

You can also get more support on Smoke Free where you can claim a free quit kit to start you off

*This is NOT a sponsored post, I am a NCSCT Stop Cessation Supporter who specialises in mental health and an ex-smoker.

Migraines - Please tell me it gets better from here?

The past two weeks I have been suffering daily with migraines, other sufferes will know that even one attack can knock you out energy wise for days, I have been suffering from them from the late 90's, in my teens I had symtons of a stoke while I was at home. It turns out that the numbness in the side, loss of speech and blurred vision was an aura miraine.

At first I got told painkillers and rest when an attck happens, as the number of attacks increased I was put on preventive medication called Imigran. You would spray this up your nose at the first signs of an attack, for me this failed I ended up feeling so out of it that I was sent home from work after going an a rant about the word 'nice' in my drug soaked state.

I continued to carry on for a few more years until April last year, when I suffered my worst attack. I was rushed to hospital after it was suspected that, yet again, I was having a storke this time I had all the symtoms as well as I lost my memory for four hours. I forgot what day it was, who was the prime minister and even what I just had for tea.

I was recommnded to go to the doctors and get investigated, all they did was put me on beta blockers to prevent attacks long term. He was shocked that I had no been anything long term after looking at my medical history. I was prescribed Propranolol, once a day in a low dose to help curb attacks. In the short term it did, but the side effects were the worst, I would wake up in the night screaming from nightmares. I then found out I was pregant and had to stop taking them anyway.

I took them for a short time after Beth's birth, as well as returned onto my pill, Cerazette, I started to get headaches and migraines. Being a tired new mum, I thought it was down to the odd hours I was having due to a newborn baby. Now Beth is 9 months, I decided taht it can't just be tha and saw the doctor. 

We now have a new theory that this is the tablets I am taking, so now I need to find an alternative, if this doesn't work then we try something else. For now I live everyday with the thinking that I might/might not get an attack and pray it's on the days that I have nothing important I need to do.

What's your migraine story?

HelpStopMe Online Depression Course

As I started to process the departure of my aunt passing away, I started my online course with HelpStopMe for depression. As a previous sufferer I knew that bereavement can be a trigger and wanted to be one step ahead for a change.

The owner, Mike Nichols used his family experience to see that there was a gap in the market for people who needed affordable help instantly. I, myself have come across this previously, when i was first diagnosed with depression 7 years ago I couldn't get help through the NHS and had to go private. Not only was it expensive (at £30 an hour) but also the waiting list for weeks until gap came free. Things have improved slightly but being able to access the help you need when you need it is vital, leave it for weeks and I find that momentum can disappear. 

Anything that can mean that a person can access affordable treatment is a welcome, this is where HelpStopMe steps in.

I was enrolled onto the Depression course which is split into 21 small segments. Each of these is led by one of the Cogitative Behaviour therapists through video while underneath you can add online notes and track how you are feeling. I am a fan of the online note system, for someone who can easily lose/throw away bits of paper it's perfect to have everything in one spot that is also secure. The site is also clean and simple so this makes it easy to use and work round.

Previously I have used Beating the Blues, this is the NHS online system that they use for referral. In comparison I did find this more easier to to use, I also like that this is more bite sized, you can do as many sections as you want while the NHS is more structured with homework to do away from the computer. I liked the fact that once the programme is shut down you can take time away from it rather than feeling you are at school.

I found the skills learnt in the programme could be easily transferred into everyday life. After a few weeks of doing sessions every couple of days, my mood did improve and I felt that I could cope with each day better and better. The to do list I had didn’t phase me anymore and started to feel more optimistic.

HelpStopMe is available through their website with the course costing £39.99 currently (that works out at £1.90 for each section), I've also noticed there is also support version for people who live with sufferers at £29.99, as well as other mental health sections like anxiety being available soon.

*Access was granted for exchange of review, opinions and experience are my own.

A Weight Issue 3 and Aniexty Update

 I decided to put these together as they have recently gone hand in hand during the past few months.

Regular readers would know that I my Aunt passed away at the end of July after her fight with cancer. This was a trigger for the start of the roller coaster of the past few months. I decided to self refer to my local mental health place, You can read the start of that in Hello Anxiety, My Old Friend. In my grief I stopped giving a damn about my eating habits and health, this lead to me eating my feelings rather than dealing with them.

It wasn't until I was half way through my treatment that I decided to weigh myself again. I had put on a stone in two months (13 stone 6lbs), I just wasn't surprised but the key reason I did weight myself is that I was ready to try and get myself back on track. I know my biggest downfall was just eating for the sake of eating and what ever I wanted rather than what I needed. I stopped going out and thus stop exercising, I now have cleaned off our static bike so at least if I'm struggling to get out I can get some exercise at home.

My treatment is progressing, I am happy to say that in the next few weeks my one-to-one time will be coming to a close and I will be on self treatment. I have been using a private self treatment programme, which I will be posting a review of in the next few days. With anxiety I will never be 'cured', it is all a matter of rethinking how I process situations and taking each day as it comes.

Thank you all for the ongoing support.

Hello Aniexty, my old friend

 

You will have to bear with me on this post, it's the one I've been putting off for a while but until I started the journey I didn't feel right enough to talk about it.

Last week I had it confirmed that my anxiety was official back with low moods thrown in for good measure. Since, Beth has been born my moods have not been consistent and I put this down to after birth hormones, then going back on to the pill. My life has also not be consistent: with a new baby, Hubby getting/losing/getting work, money not being consistent, my aunt that I was close to passing away and feeling claustrophobic in our flat because I spend a lot of time in it.

This all came to a head about two weeks back the Thursday before my BIL' s wedding, I was washing baby bottles and suddenly felt I was drowning and the walls were caving in. I couldn't breathe and I just thinking that everything was too much, I knew full well I well I was in the midst of a panic attack, my first in several years. Looking back, I had been out of sorts for nearly a week, very spaced out, not able to concentrate and just having no motivation to do more than the bare minimum to ensure that Beth is looked after.

After the wonderful weekend, I decided that I am not as happy or as myself as I am and thought I do a self referral back to where I did my previous treatment. If they think I'm fine then at least I've got myself 'checked' and that is that. The form wants to know my previous mental health history (Briefly - Depression 2005 treated with face-to-face sessions, Depression/Anxiety 2011 treated with computer training), how I am feeling now and what situations am I struggling with. This is then sent off to my referral people (I'm part of Bucks NHS which run Healthy Minds as their mental health treatment system), and a few days later got a phone call from them to speak through the form and see how they can help. They also gave me my results of the tests on the forms.

They concluded that my anxiety was very high and that my moods were low producing a circle that I was finding it hard to get out of. They offered telephone counselling so I did not have to worry about finding someone to babysit Beth and feel comfortable in my own home. They also asked my HV to give me a visit as part of my worrying is how I am looking after Beth as her weight was still an issue which causes me panic of am I feeding her enough? I had this visit on the Monday, she was happy with Beth's development even though her weight has dipped. The Thursday following was my first session with my counsellor.

We did the tests again (they use these to measure progress so I will have these every time), and went over what she is there for as well as my history and just letting me talk on why I asked for help. At the time Beth was in her high chair next to me, gurgling away after lunch, I know without having her then I will be in bed feeling sorry for myself. This, of course, this upset me, not only am I doing this for me but for Beth so her Mummy can be there for her. At the moment I have a scheduled appointment with her once a week as well working through workbooks during the week.

I did see my doctor, through Healthy Minds they got me an appointment the same day and discussed treatment going forward. I have turned down medication, I am very mixed on using medication after having some migraine beta blockers that were also anti-anxiety pills. I took these for two months and I woke up screaming in sweats, thinking that Bethany was not breathing. I know that they are there if I need them, I also have a note on my file to say that if I request an appointment to have one as soon as possible (which is my doctors is a blessing!).

The moment I emailed the referral over I felt a weight has lifted, I'm saying that things are back to normal, we have a long way before I can say that, but they starting to feel on the right path.

My Life with Anxiety

I was diagnosed with anxiety alongside depression about 3 years ago when I lost my job through injury. I was low in mood, found it hard to concentrate on anything as well start getting panic attacks when I wanted to leave the house. I was constantly worrying about money, our home, not being able to find work and this get escalated anything that would of been small into a huge deal to me.

In the end I realised I was sabotage myself in an endless cycle - I was applying for jobs, getting an interview but be so nervous I'd either completely fail it or cancel and never re-arrange. It affected my marriage and my relationship with my friends, in the end I felt I was on a downward slope and wanted a hand before it was too late.

I first of all went to my doctors, spoke about my thoughts and feelings as well as what I wanted going forward. I was set against medication as a first choice, I wanted to try other avenues before going down that road. I referred to NHS Health Minds where I was put on a computer based CBT course as well as regular contact with a counsellor over the phone. Through another charity called Blurt (blurtitout.org) I also got a email mentor that I can email whenever I need to.

I started getting really bad migraines this time last year, the worst was losing my memory and being rushed into hospital with a suspected stroke. I started getting them everyday and went instantly to my doctor who gave me  Propranolol beta blockers, which I found out later are also prescribed to treat anxiety too.

The next biggest anxiety milestone was when I found out I was pregnant, not only it was a joyous time but like any new mum I was anxious that I would be a good enough mum for my little one. As my maternity notes had that I had had a history of mental illness I was kept an eye on and always asked how I was coping. I also had a mental health assessment after birth to assess for PND (Post Natal Depression) as I was at higher risk.

I was told however that I was taking motherhood in my stride and in some cases I was told I looked like I had been doing it for years. This did not mean I did not get episodes, there were times where I would cry as I didn't know what was wrong with Beth. I do need reassurance like any new mum, I had to stop my beta blockers when I found out I was pregnant but have now returned back on them. They do help with the migraines and have noticed that my anxiety symptoms are less, however the side effects of nightmares and insomnia will be something I hope can decrease as I take them.

Mental Health Awareness Week

Anxiety is the most common mental disorder. A low level of anxiety for short periods of time say for a job interview is healthy. When we talk about anxiety as a mental health issue it is when a fear of a perceived threat or worry is ongoing and life consuming. 

Chronic anxiety can affect concentration,  damage relationships and stop people from leaving the house. It is something that is not a trivial issue,  anxiety can stop you living life but is treatable. 

Spotting anxiety and its affects is the first step. There are both physical and psychological symptoms:

Physical

 –Rapid and/or irregular heartbeat

– Fast breathing

– Weakened/tense muscles

– Sweating

– Churning stomach/loose bowels

– Dizziness

– Dry mouth

Psychology

 – Feeling worried all the time

– Trouble sleeping

– Lack of concentration

– Feeling irritable

– Feeling depressed

– Loss of self-confidence

 It is hard to live with anxiety, its all about you controlling it rather than it controlling you. It is not a matter of deciding that you will not be anxious anymore, There are many charities that offer simple and piratical resources if and when you choose to receive help with how to handle live with anxiety. 

Mental Health Foundation - mentalhealth.org.uk

Anxiety UK - anxietyuk.org.uk

Anxiety Care -  anxietycare.org.uk

Be Mindful -  bemindful.co.uk

Mind - Mind.org.uk

Tomorrow I will talk about my journey with anxiety, being a new mum with it and how I am coping now.

Eating Disorders in Formula One and How To Spot it Yourself

Tucked amonest the news headlines and race resuts was this, "F1 driver admits he starved himself so badly he had to be treated in hospital after team bosses urge race stars to lose weigh" (Daily Mail 7th April 2014). Jean-Eric Vergne admitted that he was admitted to hospital after the opening race in Australia after a strict weight loss regieme ordered by his Toro Rosso team to comply with the new strict FIA ruling on the total weight of driver and car combined.

The drivers have criticised that FIA that the minmum 692 kg is far too low. Tall drivers like Adrian Sutil will refuse to drive races without a water bottle, risking his health with the high hidimities in the car. 

Nico Rosberg has started dieting to keep his edge, 'I had to make the sacrifice if I want to balance the car perfectly,' he said. 'The diet alone is easy, but training with little food is hell,' Rosberg told Germany's Bild am Sonntag. 'I have eaten no sugar since early December -- for my dream I'm living like a monk'.

This is however nothing new, the increase of eating disorders in males are on the increase due to pressure of society on our lives. Eating disorders are the same as mental disorders - they do not discriminate between gender, race, etc. A high protion of men do not reconise or seek help for them so the statitstics on men is as consistants as women, where it is more reconised quicker and more treatment geared towards.

If you answer two or more 'yes' below then it is recommended to see you GP (Take from NHs Choices website and will be the same that they will use):

• Sick: Do you ever make yourself sick because you feel uncomfortably full?
• Control: Do you worry you have lost control over how much you eat?
• One stone: Have you recently lost more than one stone (six kilograms) in a three-month period?
• Fat: Do you believe yourself to be fat when others say you are too thin?
• Food: Would you say that food dominates your life?

 What to look for in people you are concerned about

• missing meals
• complaining of being fat, even though they have a normal weight or are underweight
• repeatedly weighing themselves and looking at themselves in the mirror
• making repeated claims that they have already eaten, or they will shortly be going out to eat somewhere else
• cooking big or complicated meals for other people, but eating little or none of the food themselves
• only eating certain low-calorie foods in your presence, such as lettuce or celery
• feeling uncomfortable or refusing to eat in public places, such as a restaurant
• the use of "pro-anorexia" websites

You can also talk in confidence to an adviser from eating disorders charity Beat by calling their helpline on 0845 634 1414. They also have a designated youth helpline on 0845 634 7650. There is also MGEDT (Men Get Eating Disorders Too!) http://mengetedstoo.co.uk/ that offer help and advice for men.

 From 12th May is also Mental Health Awareness Week where I will be looking at Mental Health and sharing my own experiances.

Stérimar Congestion Relief Adult & Baby

It was ironic that the week that the cold attacked our house infected Husband, Mum and Dad in law as well as myself, that I would recieve an email asking if I would be interested in trying some nose degestents for baby. Not only was it a yes but they also kindly sent adult versions for Husband and I to use as well.

The nose is the firt line of defence against germs so it is important that it is kept in the best condition possible. Using sea water from Fench coast of Brittany, it has no presertives or additives. It uses Hypertonic solution, a solution with a higher salt concentration than cells in the human body for a natural decongestant effect, called the osmotic effect. It is also safe to be used in pregnancy, breast feeding, doesn't interfer with other medication and in the adult version, children from age 3 (the baby version goes up to age 3).

Husband and I used them for a week as needed up to 6 times a day during our colds, and it was a huge relief to be able to breath. It took me a while to get used to the spray up the nose but that is because I haven't used sprays before. We now keep these for when both of our hayfever allergies flare up during Spring/Summer.

You can also use the sprays as a prevention and this we did with Bethany so she didn't get our colds.  I will admit she did cry at the spray (it is a finer spray version), but soon settled afterwards with no after effects. Most importantly she came out of it all cold free. You can use the spray as a nasal maintence, I use it more if Beth get sniffles during the night that are keeping her awake.

The adult version is RRP £7.14 for 100ml or £4.49 for 50ml. The baby version comes as a 50ml for £4.07. They both can be purchased from leading high street chemists. For more information you can go to their website http://www.sterimarnasal.co.uk/

#Stoptober

 

As well as working as a Dentist Receptionist/PA, Beauty Blogger, Wife and general fabulous (well trying to be) person - I also am a Stop Smoking Cessation Advisor. My main role is support anyone who wants to give up smoking which includes recommending the correct support as well as offering monitoring to show how giving up is improving your health.

 

I have previously spoken on my experience of being an smoker in I Used to be a Dirty Smoker.  October also marks the month I had my final puff on a cigarette so October for me is always a milestone. This year I will celebrating 4 years of being smoke free.

We official declare you a non smoker after 6 weeks of low CO2 readings in clinic, by this time your breathing has already improved, taste has returned, and you would already have more energy. Within 5 years you half your chance of heart attack and within 10 years your chances of getting lung cancer return to the levels of that of someone who has never smoked.

For me it was the money aspect, even though I was a 'social' smoker (smoked on nights out and occasional during the week) I spent happily £20 a week on cigarettes and smoking accessories. This was working out a £1040 a year that I wasn't saving.

I wish a huge good luck to everyone who is taking part. I know the first week is the worst as your body adapts to not having Nicotine constantly being put in, but the benefits outweigh the pains. There is help out there - the stop smoking clinics cost nothing and there is a friendly face to support you. Also there is the Smoke Free website where you can order materials and information to help, as well as a helpline and online support.

28 days is all it takes.

(Same as before this is not sponsored, it's something I truly believe in and back you all the way!)

Chateau Rouge Tea's

Other than nail varnishes, Game of Thrones, and My Husband (Obviously apart from when he snores), I am very partial to a cup of tea. Actually, that is a  huge understatement, I love the five minutes I get with the hands wrapped round a cuppa, and I don't do small cups either. The mugs I have could easily hold 2 'normal' cups. There is seriously nothing better than a cuppa.

I, somehow, one day starting chatting to Chateau Rouge Tea Company generally about tea and how my blog is generally run on tea consumption. After a while of having banter, they offered me two bags of their loose tea (and to be proper tea it has to be loose) to try.

The first was Fergussons Ceylon, a rich, smooth tea that is from Southern Sri Lanka. I found this was a great afternoon pick me up with a rich tea biscuit. Medium bodied has a deep redish tone, came be drunk with milk but tastes great on its on (which I do with all my tea - Black, no sugar). This has now gone to my parents who are avid tea drinkers as I no longer can drink tea with caffine inside because of my pregnancy. (Winner Great Taste Awards Gold 2012)

This then leads me to the one I now have constantly brewing - Wild Harvest Organic Honeybush. It's light delicate flavour has a honey and pepper tone, and the best things is for me it's caffeine free so I can brew a pot of it and sip away to my hearts content. Picked and dried in the South African sun, you cannot over stew this, that means that for people like myself you can get easily distracted can leave it, come back and the flavour is still beautiful. (2 time winner of Gold at Great Taste Awards 2011)

A note on Chateau Rouge - They are lovely people, please tweet them and ask them for recommendations and advice. They also regularly tweets facts about tea that are fascinating. Founded by Steve Farrell, it's a small company run from London which pays attention to detail and has a genuine love for tea.

Sample packs from £1.95 and can be purchased at http://www.chateaurougetea.com/

Getting Back My Get Up and Go

As you have read before the past few months have been a real strain on my body. I've have been lacking in energy, feeling constantly tired and relying more on sugar/caffeine drinks more than before. I was exchanging emails with Kerry, one of the founders of Nature's Heathbox,  and mentioned this to her. She recommended that I try these as they have benefitted one of her family, and sent me two months worth to see if they were any use to me.

After doing a little search around on the benefits it sounded like something I really would benefit me: Increases stamina and energy, soothes nerves (recommended with people who suffer anxiety), strengthens immune system and enhanced sexual function (not that I need this but it raised an eyebrow with the husband). Like with any supplement I made sure that it wouldn't affect anything I was already taking, after the all clear I started taking these one day after meals.

After a few days I did notice a energy change, while I was still a little tired I was reaching less for the stimulates. After a week I did fell a increase in my energy levels, I did literally have a spring in my step. I was less stressed and felt I could handle more than before. I am now a month later and I still have the energy levels of before. My immune system has taken a beating, I am currently writing this from being wrapped up in a duvet with a viral infection, however I do feel I will bounce back from this sooner than I would normally (I'm on day two of this and normally I wouldn't be up, dressed and typing).

This for me has worked and as the for the enhance sexual function - you'll need to ask my husband about that one.

Many thanks again to the fabulous team at Nature's Healthbox

I Used to be a Dirty Smoker

13th March is No Smoking Day.

When I was younger, I hated going to my aunt's house because he smoked 20-30 cigarettes a day. The place was yellow with nicotine stains, smells and always made me cough. As I grew up I was completely anti-smoking, to the point I refused to go anywhere I knew people were smoking.

I then hit my early twenties and started my rebel phase - I got engaged at 18 to the man who introduced me to Mayfair Menthol's, with the saying of, 'If you've never tried it - how would you know?'.  I'd now make excuses to go out and smoke, I'd go out for walks to the local shops - enough were I could have one there and one back. I thought I was in control at this phase and looking back I clearly know I was not, I was constantly thinking of ways of sneaking out for one.

After that relationship came to an end I came to the point of nearly stopping, this is when I met another man who mentally abused me. Smoking then was my one finger salute to him, he hated me doing it but yet again it was always when I wasn't with him. Thankfully the relationship ended but by this time I was hooked.

I always said I was a 'social' smoker so I'd smoke more on a night out with friends and in a group to be social. My hair, clothes, breath - everything smelled of smoke. My handovers were worse because I was starving my body of any nutrients and oxygen, I was placed on an inhaler because my hay fever was so bad as well as constantly having colds.

I smoked for 7 years before my and families health pushed me towards giving up, my heavy smoking aunt had just started treatment for lung cancer caused by the heavy smoking. We were told that any member of the family was now at a higher risk now it was in the family history. My own health was failing, It also was the time that smoking was banned in enclosed public places like pubs - It just seemed the right time.

One night I smoked my last one and didn't buy any more, going cold turkey was really hard and if I did it again I get the aids to help. I would of happily killed anyone for one cigarette during the first month, made harder being a retail customer service assistant. Gradually I got my taste and appetite back so I wanted to eat everything in sight and ended up putting nearly a stone in weight on. However, I could breath and cut down on my inhaler to nearly nothing, I smelt so much and felt healthier.

Since the 3 years since I officially gave up (after 5 attempts) I have had two puffs on a cigarette since and each time they've made me feel really sick. I still get cravings for the nicotine which is the chemical which triggers the addition releasing endorphins when smoked. I cannot seem to shake off spotting other smokers, I can smell and spot them straight away.

My own experiences have also motivate me to help others quit and have finished my phrase one of being a Stop Smoking Practitioner. This means I can offer advice and support to anyone who has made the step towards quitting as well as offer advice on what they use to help them through the cravings. If you do chose to make that step towards quitting then I wish you every success towards your goal. It's going to be tough at first but the support is out there, you can get free support on the NHS though your doctor and local pharmacy where can give you support and advice by your own Stop Smoking person.
I always happy to lend a ear, remember I've been there and done that...

You can get more information here http://smokefree.nhs.uk/

This is not a sponsored post - This is something I have been through and wanted to share to let other quitters they CAN do it.