Tag: mental wellbeing

My Experiences

More than a label? – Reflecting on diagnosis in mental health

natalieinmind

At first I was a little reserved about writing this post, but I think by sharing my own experiences it may help others who may be struggling with their mental health at the moment. I have recently being reading a book entitled ‘This book will change your mind on mental health‘ by Nathan Filer. The author is a mental health nurse and in this book they discuss some of the greatest assumptions and myths with regards to psychiatry. It’s a great read and it definitely got my brain thinking about the current diagnosis process when it comes to mental illness.

Nathan talks about the labels that individuals are given to explain their current mental wellbeing, for example depression or schizophrenia. When being diagnosed, an individual will be given one or more of these labels, which are obtained by clinicians from books such as ‘The Diagnostic and Statistical Manual of Mental Disorders (DSM)’. Now in its fifth edition, this book serves as a manual, providing a resource for the diagnosis and classification of mental disorders. The manual includes concise and specific criteria used to facilitate an objective assessment of symptom presentations. If an individual presents a number of the listed criteria, they are classified and labelled as having the associated mental health condition.

But this method of diagnosis has been criticised, with researchers suggesting that the manual’s rules are inconsistent and subjective, leaving a huge amount of overlap in symptoms between diagnoses. A recent study found that through using the DSM,  two people could receive the same diagnosis without sharing any common symptoms in the majority of cases (link to this study can be found here). There is also discussion around the scientific basis for the criteria and just how accurate a diagnosis they can obtain. An interesting and more in depth post outlining all the issues with the current methods of mental illness diagnosis can be found here.

I have tried thinking back to the time where I was labelled with generalised anxiety disorder (GAD). It was a few years back now. I remember the feeling of constant worry and panic, not knowing why I felt the way I did or what I could do about it. I felt that what I was thinking wasn’t normal, so I approached a therapist who suggested I talked to my doctor. After completing an online test, the doctor informed me that I had GAD. At the time this label gave me some relief; it made me feel better to know that there was actually something ‘wrong’ with me because then I thought that I could be cured (I was a bit naive back then). But this initial relief only lasted for a short period. After a few weeks, the label I had been given started to wear me down. I stopped seeing myself as a person and allowed the label to become me; I was GAD. I felt that when I talked to people, all they would see was the GAD. These thoughts made me so self-conscious, to the point where I would avoid any situation in which I felt vulnerable; where I thought my GAD would radiate out of my pores like rays of the sun, leading to people judging me solely upon it.

But I have come to realise that I am more than the GAD label I was given. It has taken me a lot of time and a lot of reading and learning to distance myself from GAD. Overall, would I say I’m grateful for the label? Definitely, because it allowed me to get access to the resources I needed to help myself and improve my mental wellbeing. But do I think I have GAD? I’m not so sure. I have times when my anxiety can go into overdrive but I’ve come to realise that anxiety is a totally normal human feeling and personally I don’t class an abundance of it as a disorder. I think it can be dangerous in some cases to quickly label individuals with certain mental conditions based on a 10 question internet survey conducted in a doctors office. Each individual’s mental wellbeing is unique and we each need to be assessed and treated on an individual basis, avoiding labels and being put into different boxes.

I’m really interested to hear your opinions on labels and how you think they effect individuals, whether for better or for worse. I end this post with a quote that I feel is quite fitting:

Labels are for filing. Labels are for clothing. Labels are not for people

– Martina Navratilova
Advice and tips

Rethinking Valentines Day – Showing appreciation to your own mind and wellbeing

natalieinmind

So today is Valentines day, a day where you are meant to celebrate your nearest and dearest and just how much you love them. In the past some have been quick to describe this day as ‘made up consumerist rubbish’, and I guess to a point I would agree with them. I’ve never believed that spending money on someone is a good way to show your love to your significant other, but I do think it’s nice to have a day dedicated to love. For many, they will be treating their partners, friends and family today; showering them with gifts or taking them out somewhere gorgeous. But I think today is just as much about showing yourself some love, regardless of whether you are in a relationship or not.

I thought for this post I could provide some ways of appreciating your self and your mind today. You and your mind have come a long way together and it’s a relationship that should be celebrated. Here’s some ways to appreciate your mind today:

1) Feed it

Our minds love learning new stuff. Studies have found learning new skills to increase the density the white matter in your brain and stimulate neurons, allowing electrical impulses to travel faster around your mind. As a result, regularly feeding your mind can help you learn better and improve your performance in tasks. So why not have a go at reading a book about something that has always fascinated you? or maybe you could take up french lessons or teach yourself an instrument. Whatever you decide to do, just remember as the saying goes – Knowledge is power.

2) Stop making comparisons

Take a day off watching others. So Brenda is flaunting her new flashy sports car on instagram while you can barely afford your Road Tax, good for her. As the saying goes, ‘Comparison is the thief of happiness’. Give your mind a break and take today to make some self-comparisons instead. Think about and even make a list of all of the amazing things you’ve achieved in the last year, no matter how small they may seem to you. You’ve done a great job! (No sports car needed).

3) Make time to do something you love

Life can be tough, so everybody deserves to take part in something that they enjoy on a daily basis. Whether that be having a game of tennis with a friend, or just indulging in some ice-cream in front of some really rubbish TV show, you should take some time out to treat yourself for getting through this week still in one piece.

4) Practise positive thinking

When I say positive thinking I don’t mean you have to be optimistic 100% of the time, because thats just not realistic. But it may be helpful to try and reframe some of your unpleasant thoughts in a more positive light. For example if you fail at something like a test, it can be common to feel that you are not ever going to get better at it. Try and see each failure as a learning experience, reflect on what you have learnt and how you can improve for next time. More information on positive thinking and further examples can be found here. I do this with each and every job interview I do and it makes me feel less stressed and encourages me to continue on with my job search.

5) Take the time to fully relax

Many of us say we are relaxing, but when are we truly relaxing? Just because you are sitting down doesn’t mean you are relaxing as much as you could be. Why not try a bit of meditation today (the headspace app is great) or even just lay down in a quiet place, take in some fresh air and listen to the sound of nature around you. If you live in a more urban environment, you could relax and listen to some nature sounds through headphones. Whatever you find the most peaceful thing to do, try to take a few minutes out daily to truly relax.

6) Get an early night!

This one is pretty self-explanatory. There has been loads and loads of studies showing the positive effect that sleep can have on our mental wellbeing. How much sleep we need for our minds to function at their best varies from person-to-person, but 7 – 9 hours is generally recommended. The weekend is the perfect time to look after your mind and catch up on your 40 winks.

I will definitely be following my own advice and showing my mind a bit of appreciation today, it’s been through a bit of a rough time the past couple of weeks so it deserves it. I hope you all have a nice day, regardless of what you get up to, I’m going to have a power nap now I think 🙂

My Experiences

What exactly is meant by the term ‘mental wellbeing knowledge’ ?

natalieinmind

This post a little bit different to my normal stuff, but there is something that has captured my curiosity recently. I’m currently in the job searching process, looking to be a researcher in mental wellbeing. In a lot of adverts I come across, I notice that one criteria provided in the person specification is a knowledge of mental wellbeing. This has got me thinking, what does it exactly mean to have knowledge in this area?

Traditionally, knowledge is associated with qualifications; someone who has knowledge in mental wellbeing may have gone to university and gained a degree in psychology or mental health. A lot of the time, employers see qualifications as knowledge, but I feel that in the world of mental health, having and gaining knowledge can take more forms than just formal qualifications.

Some individuals may have no formal education in mental health. But what they do have is life experience from their own journey. Their knowledge is gained in the form of lessons that they have learnt along the way. These people may have suffered from or may still be struggling with their mental wellbeing. Although they have never been to university, they have learnt techniques that aid them with their own mental wellbeing. I think that online mediums such as Youtube are so valuable in the acquisition of knowledge and allow individuals to learn about mental health and wellbeing regardless of their background or financial. Myself, I have learnt so much about mental health from watching others talk about their mental health online and reading books on the subject. In some cases, individuals may have a mixture of formally credited knowledge and knowledge acquired elsewhere.

After thinking about this, I’ve come to the conclusion that all of the people mentioned in this post have mental wellbeing knowledge, and in both cases this knowledge is credible and has the power to benefit others. Theory and studies are great sources of knowledge, but there’s also a lot of knowledge to gain from those that has been through experiences relating to mental health. In my case, it’s very unlikely that I will get a formal qualification, but I’m grateful for the knowledge that is provided by others through online mediums. Online blogs, Youtube and Instagram all have a credible part to play in the distribution of knowledge and shouldn’t be underrated.

I hope I have been able to express myself clearly in this post, as there is a bit of an emotional influence behind this post. But I feel it highlights a key issue; in a world where more mental health research is needed, I worry that those who want to help but don’t have the formal qualifications to do so are locked out (although I totally understand that in some cases qualifications are needed to ensure vulnerable people are kept safe).

What do you feel it means to have mental wellbeing knowledge? I’d love to have a discussion below.

research

Sun, Sea and Self-doubt – The effect of reality TV and social media on self-image

natalieinmind

I thought in this post we could explore the concept of body image and influences upon this. The theory behind our own perceptions of our body image seems increasingly relevant right now for a couple of reasons. Firstly, many of us will have made new years goals in an attempt to change how we look and feel about ourselves. This may include exercising more or giving up something that we feel is bad for our health.

Secondly, this Sunday marks the start of the biggest reality TV show in the UK right now – Love island. For those who are not aware of the format of the show, Love island brings together a group of people in a sunny villa somewhere lovely and hot. Most of these people appear to be young and what popular culture deems to be ‘attractive’ at the time. They all enter the villa looking for love, and I believe couples are made and challenged with the arrival of more young ‘attractive’ people throughout the series. I’ve never personally watched the show (apart from the one time a woman was watching it on the train next to me) so I can’t pass judgement upon it. But I thought I would explore the effects of this type of reality TV and the social media that surrounds it has on individuals behaviours with reference to their perceived self-image.

Watching shows like Love island can have a detrimental effect on our mental health and how we feel about our own bodies. As humans, we have a natural desire to make social comparisons. This means if we are unsure about something, we will look to others to determine our own social and personal worth based on how we stack up against others.

Seeing the contestants on Love island and their apparent ‘success’ from being on the show, a lot of people may place them in high regard and look to them to show them how to behave. The problem here is that the type of people that are contestants on the show demonstrate a lack of body diversity, with most being muscly and super-slim. Some may look at the bodies of the contestants and feel insecure about themselves. The shows boss has recently defended their casting decisions, stating that  contestants were chosen by the producers to represent an “aspirational version” of the show’s audience (Link here).

But what thought is given to viewers when suggesting these types of aspirations? The Mental Health Foundation recently ran a survey on body image. In their survey they found that seeing images of ‘ideal’ bodies can contribute to people feeling more distress and shame about their own body, if it does not match up to the presented aspirational ideal (Link here). Further to this, they found that 23% of 18-24 year olds said they had experienced suicidal thoughts and feelings because of concerns in relation to their body image. Fifteen percent said they had self-harmed or deliberately hurt themselves because of concerns about their body image. As a result of higher levels of body dissatisfaction, an individual may experience a poorer quality of life, psychological distress and be at risk of starting unhealthy eating behaviours.

With contestants going on to have very successful careers in social media afterwards, their influence expands way further than just the programme itself. It’s not unusual for contestants to be paid by companies to promote diet programmes, makeup and skincare on their social media platforms. But this can lead to their followers feeling inadequate and less worthy because they feel their body doesn’t look a certain way. More than a third of 18-24 year olds (34%) said images used in advertising and promotion on social media made them worry about their body image (Link here). An article from the NHS last week states that there has been a 37% rise in hospital admissions for eating disorders in just two years (link here). Claire Murdoch, national mental health director for the NHS said that individuals mental health was being damaged by “massive pressures about body image, fuelled through social media”.

‘In a Society That Profits From Your Self-Doubt, Liking Yourself Is a Rebellious Act’

As programmes like Love island carry on getting ever more popular, it’s even more important to spread the word and promote positive body image. Everyone has the right to feel at home and comfortable in the body they were born in. Below I’ve linked some great instagram accounts that I follow that actively promote self-love and acceptance, so feel free to follow them if you would like to:

https://www.instagram.com/i_weigh/?hl=en – I Weigh is a campaign about radical inclusivity.
https://www.instagram.com/dontcallmepretty_/?hl=en – Big on promoting self-love.
https://www.instagram.com/theinsecuregirlsclub/?hl=en – A space which promotes empowerment through embracing vulnerabilities.
https://www.instagram.com/peterdevito/?hl=en – A inspirational and inclusive photographer

Advice and tips, My Experiences

30 mental health lessons I learned during my twenties

natalieinmind

So today marks my 30th full orbit around the sun. In the past 30 years I’ve learned a fair amount about myself and my mental health (some of it I wish I’d learnt a lot earlier). I thought in this post I would write about something a little more personal. Below are 30 lessons I’ve learned regarding my own mental health within the last ten years or so:

  1. There are some people in the world that will just never understand mental illness and the effect it can have on individuals that suffer from it.
  2. But some people do understand, you should hold onto these people for they are gold dust.
  3. Even though it’s hard, opening up to others can make the world of difference.
  4. Try not to be so hard yourself all of the time.
  5. Staying up at night stressing about that stupid thing you did when you were 24 won’t change the present and only causes unneeded anxiety.
  6. Finding a therapist isn’t easy. It’s like finding a relationship, some will work for you, others won’t. Keep looking until you find the one that’s right for you.
  7. There’s no shame in the way you feel.
  8. Don’t live your life to please others, this causes unnecessary stress.
  9. You’ll meet a variety of people throughout your life, some will be good for your mental health, others not so much, try to stay away from these people where possible.
  10. Treat yourself with the same respect you would have for others. 
  11. 99 percent of the bad things you spent hours worrying about happening never actually happened.
  12. If you don’t do anything to change your mental wellbeing, don’t expect anything to change.
  13. Hold onto the small things that make you smile (even if it is just dancing around and miming to the Spice Girls’ greatest hits)
  14. Stop worrying about what you’re meant to be doing to be considered ‘normal’. In this world there is no such thing as ‘normal’. ‘Normal’ is nothing more than a setting on a washing machine.
  15. Looking after your mental wellbeing is a lifelong process, there’s unlikely to be a quick fix.
  16. Don’t feel ashamed of taking medication for your mental health, you’d take a couple of painkillers if you needed to so what’s the difference?
  17. Your mental struggles do not define you – you are not your anxiety.
  18. Listen to what your mind is telling you. If you need a break, take one.
  19. You are not alone in your mental health struggles, even when you feel like the loneliest person on the planet. 1 in 4 people suffer with a mental illness at some point in their lives.
  20. Exercise provides effective relief for anxiety. 
  21. Anxiety is just a natural feeling, it won’t last forever so allow yourself to feel it and trust that it will eventually pass.
  22. Stop kicking yourself for the things you could’ve done differently.
  23. Strangers are not able to instantly see and judge you upon your mental health struggles.
  24. Take the time to look after yourself and your mind may follow.
  25. Your mental health struggles have no effect on your self-worth, you are as worthy as the next person and you deserve just as much happiness.
  26. It’s okay not to feel okay sometimes.
  27. Like my physical health, my mental health should be my main priority in life.
  28. Experiencing panic attacks and anxiety does not make you a failure.
  29. Coping with your mental struggles makes you a stronger person than you’ll ever give yourself credit for.
  30. Whatever happens, just keep moving forward at whatever pace you are able to (as Dory says, just keep swimming…)

My life so far has had its ups and downs with regards to my mental wellbeing, but overall I feel more prepared than ever for the future. Here’s to another 30 years of discovery and mental self care! 🙂

Have you learnt any lessons about your mental health over the past few years? Feel free to share below.

research

The effects of Christmas on mental wellbeing

natalieinmind

Whilst putting together my previous post a couple of days ago, I got thinking about the festive period and the effect it has on mental wellbeing. To satisfy my curiosity, I had a browse of online research looking at the relationship between Christmas and mental wellbeing. I found the results of others research to be mixed to say the least. For example, there are articles outlining factors that can have a negative effect on an individuals mental wellbeing such as loneliness (link here) or the dreaded ‘holiday blues’ (more information about this can be found here). But a literature review conducted by Sansone & Sansone (2011) suggests that Christmas doesn’t actually have a negative effect on individuals mental wellbeing. They suggest that at Christmas time, less people are carrying out self-harm behaviour or suicide attempts when compared to other points in the year (link to this here).

I thought it would be interesting to carry out a quick survey to find out peoples views on Christmas and how it effects them mentally. I posted a survey online which contained two questions for people to fill in. The first question asked people to indicate what effect they felt the Christmas period had on their mental wellbeing. The second question encouraged individuals to explain the reasoning behind their first answer. 189 participants kindly took part in this survey, and an outline of the results are below:

The chart shows that for most, the Christmas period does appear to have some affect on their mental wellbeing (only 11% stated that there was no effect). Like the research I had found earlier, there was mixed results, with relatively even numbers of people experiencing good and bad effects to their mental health. Some individuals stated that they experienced both good and bad effects to their mental wellbeing during the Christmas period.

When looking at the reasons given for their answers, the top five ways in which individuals felt the holidays have a good impact on their mental wellbeing are below:

  1. Family – This was by far the most common reason people stated for boosts to their mental wellbeing. Some individuals enjoyed being in the presence of their family and catching up with people they hadn’t seen in a while.
  2. The Christmas spirit – Everyone generally appears to be more upbeat at this time of year. For some individuals, this feeling of cheer and unity was found to have a positive impact on their mental wellbeing.
  3. Decorations – Seeing tree lights, tinsel and glitter made some individuals feel instantly happier.
  4. Break from work – Some individuals appreciated the extra time in bed in the morning and the break from the pressures of their job
  5. Time to relax – Just having extra time to do things they enjoy and look after themselves.

Conversely, the top five ways in which people felt the holidays have a bad impact on their mental wellbeing are below:

  1. Family – This was a very common response, with a lot more individuals giving this as a main contributing factor to their poor mental wellbeing during the Christmas period. Some felt the pressure of having to make conversation with relatives, others just felt that being around all their family tended to lead to stressful events and negative interactions happening.
  2. Financial stresses – Individuals wallets and bank accounts felt the strain of having to take part in Christmas. This strain can lead to stress.
  3. Gifts – One person labelled this as ‘gift anxiety’, individuals were worried what gifts to buy everyone and making sure that these were appropriate.
  4. Missing loved ones – Some individuals are separated from their loved ones and this time of year reminds them that they are not here anymore.
  5. Stress – This covered individuals feeling stressed and pressured to carry out family traditions and other obligations that arise at this time of year.

I found the results above to be very interesting, especially the fact that family is both the most common factor in both of the top five lists. I think this really stresses that everyones minds are different and their own; what some really relish in doing may not be another persons idea of a good time.

I find myself relating to items from both lists and generally I feel that overall Christmas time results in mixed effects for my mental wellbeing. I would like to know what effect do the holidays have on your mental wellbeing? Are there any tips you would give to help others who may be struggling?