How Can Women Manage Their Mental Health During Menopause?

Menopause is defined as the time beyond which our periods have ended. It happens because our egg supply diminishes, meaning that we produce less and less of the hormone oestrogen.

Oestrogen has a protective effect. It helps regulate temperature and sleep and also has a part to play in memory and bone strength. Of course, it is also a major player in fertility, alongside progesterone and testosterone. Decline of progesterone levels happens in the years before menopause - in perimenopause - and this loss causes symptoms such as loss of libido and motivation.

When we are in our fertile years, between puberty and menopause, our brains are awash with oestrogen. It helps us adapt to motherhood, regulates our periods, and promotes brain health, amongst other actions.

So as oestrogen levels drop as we enter perimenopause, our brain has to learn to manage without it.

What are the symptoms that women struggle with?

Firstly, not everyone struggles with menopause. Around 20% of women will sail through and hardly notice it happened. 60% will experience mild to moderate symptoms. Only the remaining 20% will experience symptoms severe enough to impact their daily lives. 

Here are the top 4 symptoms …

Hot flushes

One of the most common symptoms is hot flushes (or flashes). These immense surges of heat occur because oestrogen normally regulates temperature. In its absence, the range of temperature that is manageable for us becomes much smaller. Women in menopause often experience being too cold as well as too hot.

On their own, hot flushes may not be too much of a concern. They become problematic when women experience them at inconvenient or inappropriate moments. So, for example it may be fine to have a hot flush whilst you’re chatting with a good friend at home. Not so great if you’re presenting an important idea at a work meeting.

Poor sleep

Women in menopause and perimenopause often report poor sleep. They may fall asleep easily and then wake in the night and be unable to fall asleep again.

Sometimes the problem is temperature regulation. During menopause, we experience night sweats and hot flushes which keep us awake. Sometimes it may even mean changing the sheets.

Lack of sleep leads to a myriad of other symptoms, not least of which is - 

Brain fog

Brain fog includes the feeling that it’s impossible to make decisions, find words, remember names. It’s frustrating, embarrassing and can be frightening. It can lead to a loss of confidence in even the most confident and competent women.

As a hypnotherapist, one of the main reasons women come to see me in perimenopause and menopause is because of a loss of confidence, caused by brain fog.

This loss of confidence shows up in all sorts of ways; in relationships, at work, when driving. Even simple decisions become difficult when brain fog gets in the way. We can wonder if we are losing our minds.

Depression

Hot flushes leading to poor sleep and brain fog with a resultant loss of confidence, can create depression.

The reality is, that these symptoms and our menopause often run alongside other major life events.

At this time in our lives, there are social pressures that come from ageing, ageing parents, children leaving home, illness, bereavement and a host of others. It’s hardly surprising that we feel an impact on our mental health.

So, what can we do about it all?!

Firstly, check in with your GP. Symptoms of menopause are similar to those of other conditions, so get checked and know what you’re dealing with. You may want to discuss HRT (hormone replacement therapy) which can be extremely effective in managing symptoms. Not everyone wants HRT though, and some women are excluded from taking it for various health reasons. If you’re not ready or able to go down that route, here are some effective strategies to help.

•  Stay healthy. Find some exercise that you enjoy - do it with friends. Exercise is one of the most effective ways to manage the symptoms of menopause, and of course it has fantastic side effects! Low impact and strength-based activities such as walking, and Pilates are currently thought to be most beneficial for midlife women. When you exercise with friends, or join a new group, you also reap the rewards of support and connection.

• Eat healthily and investigate the foods which are especially beneficial for women in menopause. I can recommend Emma Skilton and Margaret Bell as nutritional experts for women in midlife. You may also want to look at the Blue Zones website, where you’ll discover how communities around the world stay healthy for longer.

• Discover a new perspective. You may have to change the way you see things and see yourself. This is a new phase of life, one which you haven’t experienced before. What are the opportunities? It’s easy to see what’s going wrong. When you make a deliberate decision to choose to see what’s going right, you can change your life. Solution Focused therapy can help with this, by increasing your confidence and motivation.

• Plan for change. Change is inevitable and as women we are fantastic at adapting. We have spent our lives with changing moods and phases brought about by our hormones, and in some ways, menopause is no different. What IS different is that in this stage of life we have a power and experience that can mean we can shape this new phase in unexpected and exciting ways. So instead of worrying that you will miss your children when they fly the nest, be ready with a new hobby or interest. Instead of mourning your ability to party until dawn, learn how to enjoy the sunrise from a hilltop or a beach.

• Learn to relax. Real, deep relaxation is beneficial for both physical and mental health. When we relax deeply, we stimulate the part of our nervous system that regulates our digestion, blood pressure and heart rate. If you can also take yourself into a hypnotic state, you’ll experience a refresh of your mind which will clear the brain fog.

• Take a nap. A strategic 20-minute nap is like magic! I’m known as ‘The Queen of the Power Nap’ and for good reason. If you nap for around 20 minutes and no longer, and your nap is complete by 4pm, it won’t affect your night-time sleep. In fact, you will probably discover that you sleep better at night.

• Recognise your resources. It’s easy to feel that you have lost your confidence and sparkle when they get covered up by menopause symptoms. They are definitely still there. Sometimes we just need a little help to rediscover them. Doing some of the things mentioned above can help. If you need a bit more, ask for recommendations for a good therapist or coach.

Remember that menopause, like all other cycles of our lives, will pass. Talking, sharing, and educating yourself about the symptoms can make it feel less daunting.

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At Aloft Hypnotherapy, founder Sally Potter has focused on supporting women to truly take control of their mental health and well-being and has created a specialist, holistic approach to help. Using a gentle mix of solution focused questioning, hypnosis, and a sprinkle of neuroscience, she guides clients to recognise their strengths, to create the future they want, free from fear, and full of confidence.

Solutions range from group relaxation classes and one-to-one hypnotherapy to residential retreats. To discover more, you can visit alofthypnotherapy.com, or linktr.ee/pottersaloft

Staying In Control Of Your Finances And Managing Financial Stress

Today’s article is being contributed by Rebecca Robertson from Evolution Financial Planning. With over 22 years’ experience in the financial services industry, Rebecca is the woman to go to if you need financial advice. Rebecca understands the financial difficulties specifically faced by women, including the stress that managing finances can cause. So I’m sure you’ll love this article and find some useful knowledge to carry with you.

Staying in control of your finances and managing financial stress

We all experience at least some level of stress in our day to day lives. But the added pressure of financial stress on top of whatever else you have going on can really make things hard to bear. Trust me, it doesn’t have to be this way. Obviously I could never have a full understanding of your financial situation without meeting you. However I am willing to bet there are some things you could start doing that will help you to get in control of your finances and start worrying a bit less about money!

If you feel like you need to discuss your financial situation in detail, talk to a seasoned expert and get the in-depth financial advice you deserve, here.

Understanding financial stress and its effects on your life

People who are under the most amounts of financial stress tend to be either unemployed or working low income jobs. These are difficult situations and I would never try to belittle anyone else’s personal struggle. However there are also a lot of people under financial stress whose situations are not as dire as they might think. Wherever you lie on this stress spectrum, I am here to tell you that there are actions you can take TODAY that will give you more control of your finances. But first, let me tell you why you should do it TODAY.

While it is normal for most people to occasionally stress about money, it becomes a serious problem when you can’t enjoy your life due to constantly having money on your mind. Financial stress left unchecked could develop into more severe mental health issues that will impact your quality of life. Bad mental health can lead to bad physical health and that is why it is so important for you to get in control of your finances as soon as possible. Don’t let it go that far if you can help it.

Financial stress and unhealthy coping mechanisms

People who are dealing with a lot of financial stress also often develop unhealthy coping mechanisms. If you are someone who is struggling with some bad habits then maybe you should think about whether or not these coping mechanisms/habits are rooted in financial stress. Unhealthy coping mechanisms caused by financial stress can range from over eating all the way to drug abuse. But the way to combat bad habits is with good habits and fortunately for you, we specialise in developing good financial habits and maintaining them.

How to budget to control your finances and manage financial stress

Life can be unpredictable and that is why budgeting is such an important financial skill to develop for anyone. If you can work out exactly how much money you need to get by each month and then set that aside this will reduce the financial stress you experience significantly.

Ultimately if you want to be in control of your finances, you have to take control. So I would strongly advise you to de-clutter your budget. Find out exactly how much money is coming in each month, then set aside however much of that you need to pay bills, buy food etc. Then work out exactly how much money is leaving your account each month and try to whittle this down until your outgoings are only spent on absolute essentials. The more you learn to control where your money goes, the less stressed out you will be about it.

Taking control of your finances one step at a time

Being affected by financial stress does not necessarily mean that you are struggling to afford basic necessities. Some people have enough money to get by each month but they are running out of time to save for something that is important to them. Wherever you are with your finances, it never hurts to start with a list.

Make a list of everything that is stressing you out financially. Get everything down on paper no matter how small. Then choose the one that is most important to you now and start inching towards a solution. Stay focused on this one thing until it is dealt with and then move onto the next biggest thing on the list. This way you can avoid feeling overwhelmed and hopeless.

Even if you cannot tackle the list on your own, at the very least you have a roadmap of how you are going to take control of your finances. If you need assistance you can take this list/roadmap of your finances to an expert and they will be able to see exactly where and what you need help with.

If you are feeling financially stressed you are not alone and you can get help

I hope I have given you an idea of how to cope with financial stress and how you can start re-taking control of your finances in this article. Financial stress does not discriminate and I guarantee you will know or have known someone who is or has been struggling financially. So if you need help, reach out to experts and start taking steps towards being financially stress free today.

 If you want advice on anything from insurance to investments, get in touch with a seasoned financial advisor today.

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If you are struggling with your mental health, please do speak out: you could talk to your GP, a friend, family member or colleague, or book an appointment with a counsellor.

Keeping Calm On A Photoshoot

Every year, one of my intentions is to make sure I get more photos of my family and friends, and to make sure I am in them, too. It never lasts though, in part because I always feel self-conscious in front of the camera. And I know I’m not the only one. I asked Jo Bishop, a local professional photographer, if she had any tips for helping people feel calmer in front of the camera, and also how she keeps her cool as the one behind it!

Jo, you've done shoots with me and know that I can feel awkward in front of the camera, but you help me look natural and calm. What advice would you give to someone having a professional shoot done, to help them feel more at ease and get the best shots?

“I always offer pre-shoot consultations with my clients so they get to know me a little. I totally appreciate how daunting being in front of a camera can be, coupled with the fact I am a total stranger: it’s a big ask, of even the most extrovert, to come across natural and relaxed.

“Communication is key.”

Chat with your photographer: tell them your concerns, nerves and about the parts of you that you would like them to focus less on. We all have them! I like to chat as we’re shooting too, not about the shoot but just normal day to day conversation. I find it relaxes the client but I’m also a big people person.

I like to give pointers on what colours to wear, so that when they view their images it shows them off perfectly.

The odd sneak peek on the back of the camera can help too, so they know it’s going in the right direction and if by chance it isn’t, it can be rectified there and then.

You've produced some incredible new-born and family shoots. How do you keep your calm if a baby is crying or the shoot doesn't seem to go to plan? 

I go into every new born or baby shoot with the same expectation – that the baby will sob throughout and refuse every single pose! Anything up from that is a bonus! It’s my job to make beautiful images happen regardless. I always explain to new parents that it’s completely normal if they are a bit upset.

A new born session is in the first 4 weeks after birth and they are brought into a lovely cosy warm studio, but – it’s bright and they are moved around a little from prop to prop. As much as we want those beautiful images to look back on and remember, the baby just wants mummy/daddy cuddles! They don’t care about our agenda! If baby is unsettled I pass them back to parents. I have my white noise in the background set to soothe them, the temperature is perfect for baby and, if the parents like it, I have a little spa music playing. I only take one new born shoot per day, so there is no rush. We have as many breaks as needed, feed, fresh air and if baby really dislikes props and poses, I incorporate Mum and Dad in the shots holding baby instead.

Most parents are anxious about getting it "right" and feel apologetic if their baby lacks cooperation – all I will say is, that they are in the majority, most babies are the same and I’m totally used to it. I love my job, crying baby or not.!

I imagine doing wedding shoots must come with a lot of pressure. How do you keep yourself (and the couple) calm?

Alcohol! Just kidding, but a cheeky prosecco can assist if that’s your thing! It really does come down to communication. I start with a consultation: even before they put a deposit down, they can take up an engagement shoot so they get to know my style and I get to know how they are in front of the camera together. It’s a great way to break the ice before the big day and gets them excited for their wedding images when they see the quality of the engagement session!

I am totally led by the couple. If  they don’t want to be posed, I will stick to candid shots. I always make them aware that even if posing is on the agenda, it is very relaxed and not in the slightest bit cheesy! No popping from behind trees with me!

And finally, you talk on your Facebook page about the importance of taking photos and being in photos. Why do you think that is important for our wellbeing?

On a personal level, I hate being in front of the camera, so I know how many feel about it. But I know the importance of pushing through that.

Photographs evoke memories. They can transport you to a different place and time and you can remember smells or feelings from that precise moment. They are everything and, not wanting to be morbid, but photographs (and memories) are all that will be left of us.

“We are all an integral part of our own family:
take the pictures, be in the pictures and print them!”

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Jo Bishop is a Northwest based photographer, who lives in Bolton with her young daughter, husband and 2 dogs.

Jo covers all the major milestones in life: from pregnancy, birth, new-born stage, engagement, wedding, family, pets, birthdays and more! Bespoke packages in business branding are available. Jo works from her purpose built summerhouse studio, although always offers the option for a shoot in the comfort of your own home, giving a more personal and lifestyle feel to your images.

You can see examples of Jo’s work on her website, Facebook page and Instagram feed.

Can Exercise Really Support Your Mental Health?

It’s a well-known unarguable fact that exercise is important to your physical health. Not only can exercise help you to stay fit, strong, and healthy but it can also help to prevent physical injury and illness. A strong supportive core will reduce the likelihood of back pain and common back injuries, a strong cardiovascular system will be able to fight off and recover from the common cold much quicker than a weaker system, a body that is used to moving, running, walking, lifting weights and other activities will have stronger denser bones and a lower risk of osteoporosis as we move into old age. This we know and understand because it has been well documented over the years.

But what about your mental health, can it really benefit in a similar way from exercise?

The very simple answer is yes! Yes, regular exercise will support your mental health and it will do so in lots of different ways. The charity Rethink Mental Illness was founded almost 50 years ago in order to support those with mental illness and also those caring for people with mental illness. They champion the use of regular exercise to help with a number of different conditions.

 It is widely recognised that exercise can:

• Reduce stress levels

• Improve your quality of sleep

• Improve your overall mood

• Reduce bouts of or the severity of anxiety

• Reduce the risk of depression

• Help build self-esteem and self-confidence

All of this can lead to an overall healthier mind-body relationship. Several things happen when we take part in purposeful exercise, we encourage the release of endorphins within the body which are known as the body’s own natural alternative to ‘happy pills’ and we become more susceptible to the effects of serotonin which is proven to reduce feelings of depression.

What is purposeful exercise and how much should we get?

My definition of purposeful exercise is when you set out to participate in an activity that will elevate both your heart rate and your breathing rate. So essentially something that challenges your cardiovascular system. It is purposeful because it is more than just your normal level of activity. Now this can be any kind of exercise, it could be walking, yoga, running, lifting weights, swimming, dancing, rock climbing, martial arts, or even horse riding, the list of possibilities is endless. It is anything that is not just a part of your normal day to day activities and which makes you exert your body in some way. With so much choice that means that every single one of us can find something that we are capable of doing and that we can enjoy.

For me it’s important to enjoy the exercise that you choose to do, exercise should not feel like a punishment and the more that you enjoy it the more likely you are to stick with it in the long term and see both the physical and mental benefits. It might take a little time and be a bit like trial and error to begin with but there is something out there for all of us. Try not to let fear or your preconceived ideas hold you back from giving something new a go.

You will also be pleased to hear that you don’t need to spend hours at a time exercising to start to see the benefits. In 2018 an article published by Psychology Today suggested that 45 minutes of exercise three times a week is enough to help even those with chronic depression.

As a form of maintenance and to prevent a downward spiral in mental health I would suggest that a minimum of 25 minutes of physical exertion three times a week over a prolonged time period, i.e. set this as your new routine and maintain it in the long term, is enough. Research shows that it takes around four weeks of regular exercise to really begin to see the positive changes in your mental health but from that very first session you will start to see a pattern of positive reinforcement. A sense of achievement after each session can leave you feeling positive for the rest of the day and more able to take on the challenges that may be thrown your way.

How do I get started?

What to do and how to do it can be very daunting, with so much choice it is easy to feel overwhelmed and just decide not to bother at all. Here are my top tips:

Try out a few different activities – keep them low cost if you can.

• Trying out more than one sport or activity will help you to find something you enjoy. Remember enjoyment means that we are more likely to commit and keep on doing it.

Make a plan

• Look at your schedule for the week ahead and identify where you have gaps that you can fit exercise in to. Remember you only need some 30-minute time slots, then plan it into your diary so that you don’t forget or double book yourself!

Be realistic about what you can manage

• Don’t go all out and then burn out. 30 minutes 3 times a week sustained over a 12-week period is much better for you than a handful of one-hour sessions that you can’t sustain.

Summary

So, whilst we might at times need medical intervention and medication to help ‘balance’ us out we can also combine this with exercise to create a double pronged attack against what so many call ‘The Black Dog’. Our mental health is complex and can suffer in many different ways and for many different reasons but there are steps that we can take to support ourselves. The next level to think about after exercise is how our nutrition can also help or hinder our mental health. For more information or to see how you can work with me to support your mental health and self-love just head over to my site here.

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Author, speaker, and cheerleader for women all across the globe, Laura is a mum of one and knows first hand how easy it is to put yourself last. Laura’s mission is to help thousands of women to realise that they are beautiful just as they are, that exercise goes far beyond the physical and that self-love does not mean feeling like you are perfect. Laura now has multiple books available on Amazon ranging from her own story to finding self-love, to fiction, to a fitness and nutrition journal she has created to help women on their journey.

Find out more about Laura and her services at www.laurab-empoweredwords.com

Mindfulness And Sustainability

I’ve been thinking about sustainability and being more eco-friendly, at home and at work. And I was interested to know how making a conscious choice to be more environmentally aware might impact on mental health. So I asked Maya Vertigans, founder of Sustainer Container, what she thought.

What made you personally decide to start practicing sustainability? 

“For a long time, my young sister has been a massive eco warrior and she even founded an eco committee at our high school but I didn’t develop a passion for sustainability until I left home and started university. Being at university opened my eyes to the world, I left my small village life and moved to the big city. I began learning a lot more about the environment through watching programs such as Blue Planet and The Problem with Plastic. During my time at university, I also worked at a large hospitality venue where I experienced the greenwashing of huge companies who use paper straws to appease customers yet are so wasteful behind the scenes. 

If we don’t make a change now, in the 2030s we could see:

“The Amazon rainforest cut down until it can no longer produce enough moisture, degrades into a dry savannah bringing catastrophic species loss and altering the global water cycle. At the same time, the arctic becomes ice free in the summer. Without the white ice cap, less of the sun’s energy is reflected out to space and the speed of global warming increases.”

— David Attenborough

A combination of these factors led to me beginning to consider the impact that my lifestyle was having on the environment and how I could be more sustainable. As a student, I found sustainable alternatives were often more expensive than the unsustainable products and thus making the eco friendly swaps I desired was often difficult and unaffordable. This difficulty prompted me to found my business, Sustainer Container, selling affordable boxes of eco friendly alternatives to everyday products, including these Everything Eco Boxes. My growing passion for the environment meant I decided I wanted to start a business with a purpose, with the hope that this would bring me a sense of fulfilment that having a business simply for profit may not bring.” 

Do you feel that sustainability has benefited your own mental health?

“At times, the scale of climate change can feel completely overwhelming. For example, I recently watched David Attenborough’s A Life On Our Planet and was in tears at the damage that is being done to our beautiful planet. Whilst the damage being done to the planet is completely heartbreaking, it does not have to continue this way and there is still time to make a change. For me, I feel that my journey towards being more sustainable has benefited my mental health because it has given me a wider sense of purpose. It is important to remember that being sustainable isn’t about achieving perfection and living a completely sustainable lifestyle, it is about doing the best that you can to be as environmentally friendly as possible.

Being more sustainable, I feel I am doing something good for myself and also for the world and this can be incredibly rewarding. For example, opening my fridge and seeing an array of colourful vegetables that were bought plastic free and watching the rubbish I am producing getting less and less, for me is incredibly rewarding. Recently, a friend also told me that they had adopted a more environmentally friendly habit after something I said to them, which gave me a sense of pride that my passion had influenced the behaviours of somebody else for the better.”

Would you agree that by reusing and recycling, our focus on material things bringing happiness has lessened? 

“Absolutely! I think that a focus on sustainability and an awareness of the waste you are producing brings a focus on reusing as much as possible and on more mindful consumption. To be as sustainable as possible, I try to only buy new things that I really need and where possible I will shop second hand or buy a high quality, long-lasting item. But, before buying anything new I will reuse what I already own. A focus on mindful consumption means I no longer feel that I am constantly wanting the next material thing, I have most of the things I need already! I tend to look forward to experiences and activities with friends and family, rather than buying material things.”

Can “going green” help us to be more mindful? 

 “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.”

“For me, a big part of “going green” involves placing less importance on physical things and instead valuing experiences and the small things in life. Rather than constantly wanting the next thing, “going green” and learning about the environmental impact of constantly consuming and purchasing new items, can also lead you to focus on being present and enjoying the moment, rather than gaining enjoyment through physical things. 

If, by “going green” you can place less emphasis on gaining enjoyment from physical things and instead be present and enjoy the small things in life, although I am definitely not a mindfulness expert, “going green” has helped me to be more mindful. I now find I get much more enjoyment from the small things in my day like going for a walk in nature, and not constantly wanting the next physical thing helps me to be grateful and appreciate the small things in life.

“Going green” can be challenging, because sustainable alternatives are often more expensive than the unsustainable and single use items. In some cases, the easiest way to get around this is to do things from scratch for yourself. For example, instead of buying pre-made hummus (that is packaged in plastic), I now make my hummus myself. Additionally, there can be creative ways “go green” and recycle, including making these hot air balloon decorations using recycled greetings cards. By “going green” and focusing on sustainability, this encouraged me to do more things from scratch myself, which again helped me to focus on being present in the moment and being more mindful.” 

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Maya Vertigans is a 21 year old entrepreneur who started Sustainer Container, an eco friendly products business in April 2020, alongside completing her Sociology degree. Maya collates eco friendly products into boxes which are available for less than it would cost you to buy the products individually, with the aim of making sustainability more affordable and accessible.

For more great ideas about how you can start your own sustainability journey, check out Maya’s Facebook page, Instagram or website.

Yoga, Mindfulness And Your Mental Health

I think lockdown has given everyone an opportunity to pause and better appreciate the importance of taking care of their own health, in particular their mental health, as well as the mental wellbeing of those around them. And, as a teacher, I have definitely witnessed an increased appetite for the more restorative and mindfulness practices of Yoga, both of which offer simple but effective ways to manage anxiety and reduce stress during the uncertainty of Covid-19 and beyond.

So what exactly is restorative Yoga?

Restorative Yoga might also be called Yoga for deep relaxation! It offers your body and mind an opportunity to rest very deeply and enables your nervous system to re-set helping it to rebalance and recalibrate. It differs from other Yoga practices you might be familiar with as it involves holding poses for several minutes to give the body supported rest and the mind an opportunity to settle in stillness.

As the image above shows, in restorative Yoga we use lots of lovely props - bolsters, blocks, straps, blankets and pillows - and create a relaxed mood with subdued lighting, gentle music and aromatherapy oils. The props are there to release your muscles and bones of their usual roles of support and the less stimulating environment means that your nervous system is quieter and so can enjoy rest too. In fact, you can often actually feel the layers of physical and mental tension melt away as you work with the different poses.

If you would like to find out more about restorative Yoga and/or would like to attend the evening Restorative class I teach weekly via Zoom, please contact me at brendayoga@mail.com for more details. You will walk in and float out!

What exactly is mindfulness?

Another aspect of Yoga that can help to support our mental health is mindfulness. So what exactly is mindfulness and how does it work? In essence, mindfulness means to be present, to be in the here and the now, with the mind resting in its natural state of peace and tranquillity. Mindfulness fosters an awareness that, whatever else may be going on in our life, there is a place within us of stillness and calm. Our contemporary life is so busy and we have so many demands upon our time and energy, that we may well have forgotten this.

A lot of my mindfulness teaching references the Mindfulness Based Stress Reduction Program (MBSR) of Jon Kabat-Zin, one of the most studied and successful forms of meditation in the West. It is supported by a strong body of science to the extent that mindfulness is being used to treat a wide range of stress-related symptoms including chronic anxiety, depression, addiction, insomnia and OCD.

How does mindfulness work?

One of the principal ways mindfulness supports good mental health is by calming our nervous system. In particular, it enables us, via the breath, to take conscious control of our autonomic nervous system allowing us to quieten the sympathetic side (which governs the fight or flight response) and activate the parasympathetic side (which governs the activities associated with rest and digest).

As a result of this, we have a very effective personal tool we can use to restore our mind to a more calm and peaceful state and control negative thought patterns. There is evidence that a regular practice can also help to reduce the production of cortisol, the primary stress hormone, helping us to manage anxiety and even panic attacks.

Try this

Find a quiet place where you will be undisturbed. Sit or lie down and begin to notice your breath. Feel the breath flowing into and out of your nostrils. Next become aware of your abdomen and notice how this area feels - when we are anxious or stressed, this part of the body tends to become tight and restricted. If so, invite softness into your abdomen and then allow it to gently expand as you 4 breathe in and release back towards your spine as you breathe out. When your mind wanders, gently bring it back to your breath.

Finally, take your right hand and place it over your navel and then your left hand over the centre of your chest. Notice the more pronounced movement of your abdomen under your right hand and the much more subtle movement of the chest under your left hand. Stay with this for a couple of minutes before gently releasing.

This simple practice is called the Anchoring Breath and it can be a very effective tool in helping us to manage anxiety and panic attacks.

How do I learn more about mindfulness?

To begin with, it is often easier to learn mindfulness in a group. I am a passionate advocate and so, at the beginning of each of my Yoga classes, I spend a little time teaching its simple techniques to help my students develop this skill. If you would like to find out more about these techniques and/or would like to attend one of my daily classes (via Zoom), please contact me at brendayoga@mail.com for more details.

Gratitude

Another important element of mindfulness is gratitude and, again, this is a practice I am keen to encourage my students to develop so, in my Yoga classes, I will often use it as a theme.

A gratitude practice with a focus on the heart centre can be particularly powerful. It simply involves saying a silent thank you for all the people, places and experiences that bring joy to, and enrich, your life as opposed to focusing on those things that deplete your energy and cause you to suffer.

Expressing gratitude can be deeply empowering and healing. If we commit to doing it regularly, it can shift our perspective to the extent that we begin to see our life in a completely different way. In fact, studies have shown that practising gratitude on a regular basis can have a long-term, very positive effect on our mental and emotional well-being and help to allay depression and anxiety.

To get you started, I’ve posted a simple, beautiful gratitude practice on my website, which I’d encourage you to do regularly.

One final important note

Finally, I would add that mental health issues are often complex and varied and manifest in a multitude of symptoms. Yoga and mindfulness can offer a range of powerful tools to help and support you in your journey back to health but if your symptoms are severe, please seek professional medical help to support you through this time.

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Brenda qualified with the British Wheel of Yoga in 2004 and since then has been teaching Yoga to people of all ages and abilities. She believes passionately that the Yoga mat is a place where we can gently switch off from the outside world and recharge both physically and mentally. In addition to her daily mixed-ability Zoom classes, she also teaches children’s Yoga and mindfulness classes, runs retreats on the stunning Amalfi coast and hosts regular Yoga and wellness workshops at historic Lytham Hall. She also runs the BWY Foundation Course (both in-person and distance learning) for those who want to deepen their knowledge and/or are thinking about teaching themselves. For more details of these or any of her other Yoga courses, please contact Brenda at brendayoga@mail.com or visit her website.

Breaking the stigma with mental health among entrepreneurs

A guest blog by Pamela Rae-Welsh, online visibility specialist and entrepreneur.

I read some worrying statistics in a blog post the other day - on shopify of all places; about the rising trend of mental health issues, clinical depression and the rise of suicide within the entrepreneurial community. I’m not going to lie it had a profound effect on me, and I’m sure looking at those facts it would take even the hardest of nuts not to feel concern for the trajectory.

Entrepreneurs are proven to experience more stress, more worry and feel more isolated than any other working population according to the Gallup wellness survey. It’s easy to identify why. As entrepreneurs we wear all of the hats - and are often seen as one man band crusaders on a mission to disrupt whatever industry we are in. Being branded as “crusaders” “pioneers” and “disrupters” in itself comes with a pressure that failure is not an option, that we “soldier on” solitary and blinkered to the real world. We are often referenced to as superhuman. However, the reality can be far from that perception.

The language used to describe entrepreneurs and the behaviour often seen demonstrated on social media as being “entrepreneurial” portrays a 24 hour cycle of “graft” “hustle” and “grind” juxtaposed with jet set lifestyles, fast cars and designer watches or handbags. “Boss Babe” is a term that makes me be sick in my mouth a little bit if I’m honest.

The reality for entrepreneurs is it is a lonely and isolating experience sometimes and it can be hard to see the wood for the trees. The stigma attached to seeking help only exacerbates the perception of failure in the entrepreneur. “Failure is not an option” is a quote shared so often that it can feel terrifying to someone who literally has everything on the line for their dream or their passion.

This doesn’t just apply to struggling entrepreneurs either. Entrepreneurs which have experienced success can become addicted to it - I know I have this tendency! The euphoric feeling of the client saying yes, the results seen when someone implements one of my SEO coaching sessions and gets more traffic and customers to their site. It is heady and it can fuel your desire for more. When is enough enough however? When is it recognised as being unhealthy and an intervention staged? The reality is - it rarely is identified. Pop stars craving the next number one, property developers craving the next big deal, coaches landing that “level” of money. It is seen as a positive - look what they are achieving; look at the boundaries they are smashing. When inside they may be crashing and they feel like they have no one to talk to.

I admit that I can feel a loneliness in my roles as leader and entrepreneur because there isn’t anyone to temper the ideas, no shoulder to cry on when the irrational impostor syndrome kicks in. I used to feel like if I were to admit that something is wrong then people will not trust me in the same way, or they would not respect my authority on any subject. However a few things happened in 2019 have helped me to recognise that actually it is ok to seek counsel, help and advice. Here are my learnings:

1. I curated my circle. Stopped hanging out with people that made me feel inferior or that I had something to prove.

2. I started networking with likeminded people and talking. Not about the next big idea or my next strategic move, but about me and how I’m doing.

3. I introduced the Mindset Series into my online visibility membership group. Hosted by the fab Aislinn from The Calm Within, this monthly series of insights into mental health and coping mechanisms has caused lightbulb moments with my members and I appreciate the service Aislinn provides massively.

The various campaigns which have started in the last 18 months have been really encouraging when it comes to getting people talking about mental health, and aiming to address the stigma attached to seeking help (or even admitting there is a problem). This is brilliant to see but I think there needs to be a seismic shift in attitudes and our behaviour with social media before we see real progress with this issue.

The learnings I’ve shared in this post are not professionally endorsed or come with any qualification other than my own experience. I do not intend to give any official advice when it comes to mental health or wellbeing, but to share my journey and how I am approaching my own mental health.

Have you reached out to anyone lately?

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Pamela Rae-Welsh is owner and founder of Manchester website design and branding studio, Worsley Creative Services. Passionate about empowering entrepreneurs with a big business toolkit to allow them to operate at the top of their field, Pamela is also trying to practice more mindfulness and considered leadership in 2020!