How Sleep Impacts On Your Mental Health
Sleep, alongside food, water, air, is an essential requirement for human beings. It is a basic need. But in addition, good quality sleep is necessary for our mental health.
How does sleep impact on our mental health, what makes for a “good night’s sleep, and how can we improve our sleep?
During an initial session with a new client, one of the areas we often explore is their quality of sleep, as I know the impact that poor quality sleep can have on our mental health. Getting a good night’s sleep is key to being able to regulate our emotions, maintain our window of tolerance, and keep our mental, emotional and physical health in good condition.
“Given that a single sleepless night can make you irritable and moody the following day, it’s not surprising that chronic sleep debt may lead to long-term mood disorders like clinical depression and generalised anxiety disorder in adults.”
Sleep, alongside food, water, air, is an essential requirement for human beings. It is a basic biological need. But in addition, good quality sleep is necessary for our mental health. We know that good sleep is vital for our cognitive performance: our own experiences can tell us that when we are tired, haven’t slept well or for long enough, that we are less able to maintain focus and concentration, that we make mistakes, become distracted or cannot retain information. We cannot process information as quickly, our executive functioning is poorer. This in turn can impact on our mental health: we may see ourselves in a negative light, being critical of ourselves, losing self-confidence or self-esteem.
Poor quality sleep can impact on us physically: increasing appetite, feeling lethargic, for example. According to The World Sleep Society, lack of sleep has also been linked to significant health problems such as diabetes, high blood pressure, weakened immune systems, and heart problems. And the result can be that we feel unmotivated, lose confidence, feel unattractive, become anxious about our health. If we are not achieving, not feeling satisfied or worthy, feeling physically unwell, our mental health is at significant risk. Mental health conditions that can be linked to lack of sleep, or poor quality sleep, are depression, anxiety, having intrusive thoughts, psychosis.
“Most sleep disorders are preventable or treatable, yet less than one-third of sufferers seek professional help.”
So what makes for a “good night’s sleep”?
The World Sleep Society suggest three main elements:
Duration: sleeping long enough for you to feel “rested and alert” the next day;
Continuity: periods of sleep are ideally unbroken or disturbed;
Depth: sleep should be deep enough to be restorative.
TOP TIPS FOR A GOOD NIGHT’s Sleep
To optimise your sleep, it can be helpful to create a sleep routine. No, bedtime routines are not just for babies and toddlers! Having a regular sleep-wake cycle (going to bed and getting up at routine times) can make a considerable difference to the quality of your sleep. Paying attention to the environmental factors, your mindset and activities can all contribute to getting that much-desired “good night’s sleep”. Often people tell me that they find it hard to get to sleep because they are feeling anxious, on edge or cannot switch off. The tendency is to try and relax once we get into bed. However, by this time, if we’re feeling stressed, it can often be too late. Ideally, it’s preferable to try and regulate before getting into bed, so that the brain associates bed with a sense of calm, relaxation and sleep.
Create the right conditions
Try avoiding all sources of caffeine a few hours before bed. Remember caffeine isn’t just in coffee; it’s also in things like tea, chocolate, and fizzy drinks. Sugar, alcohol and nicotine should also be avoided if possible.
Keep your bedroom for sleeping: checking emails, social media or making lists in bed may stop your brain associating the bedroom as a place of quiet rest and, instead, the bedroom becomes associated as a place of cognitive activity. If you are tempted to check your phone last thing at night, try switching it off, or leaving it in another room. If you need an alarm, perhaps swap your phone for a clock: there are some great non-ticking clocks out there!
Circadian rhythms (our 24 hour body clock) are influenced by light and temperature. Ensuring you are not too cold or hot can make a big difference to your sleep. Similarly, think about the light levels in your room. Some people sleep better in total darkness, whereas others may benefit from a night light to help them feel more safe and secure (yes, even adults!).
Consider your activities: doing exercise is a great way to relax, however, the endorphins released from exercise can also impact on sleep, so try to avoid exercising within two hours of bedtime. Perhaps try a lavender bath, reading a relaxing book, or listening to soothing music.
Eating melatonin-rich food can be helpful (melatonin is the hormone that helps us feel sleepy), such as bananas, blueberries, cherries, pistachios, wholemeal toast, a glass of warm milk.
Meditation and breathing exercises can also help: controlling your breathing, exhaling in a slow, steady way, sends a message to the brain to slow the heart rate. It activates the parasympathetic response, which helps us feel calmer, more relaxed, reducing the flow of cortisol (the stress hormone). Gentle yoga poses, such as Child’s Pose, can also help trigger our body’s calming response. Listen to a guided relaxation or peaceful music. Headspace and Calm are both good apps to try.
Progressive muscle relation (tensing and relaxing different muscles) can reduce stress, by decreasing the heart rate and decreasing the flow of cortisol (the stress hormone). It can create a deep sense of relaxation.
Waking in the night
If you wake in the night, and don’t fall back to sleep quickly, it’s generally better to get out of bed than to lie there tossing and turning. If possible, move to another part of the house, listen to something soothing, practice some relaxation techniques and return to bed when you are feeling sleepy. Try and ignore the clock: I’m sure that at some point we’ve all done some clock watching, lying there calculating how many hours’ sleep we can have if we go to sleep now, but this often causes us to feel more distressed about losing sleep. Ultimately, sleep can’t be forced, so try and turn the clock away from you, and close your eyes, focus on your breathing, or a calming image, and allow sleep to come naturally.
Still Struggling?
If you have made sustained changes to your sleep routine and find that you continue to have disturbed sleep, or insomnia, it may be advisable to speak to your GP. You can find more advice about sleep issues from the NHS Every Mind Matters site.
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.
Aislinn Marek is a qualified person-centred counsellor, registered with the BACP. She has worked within the NHS, education and private practice for many years, and is passionate about supporting people with their mental health.
Aislinn is also the author of The Sleep Book: Helping Busy Brains Settle For Sleep, a book for children and their parents/carers.
Taking Care Of Your Mental Health In Autumn
The "big coat" is out, the boots are on, the electric blanket is warming my bed! Personally, I love autumn - snuggly blankets and hot chocolates!
But it can be easy to slip into low mood and depression in the "ber" months, as the nights draw in and we're battered by wind and rain.
So I've written a blog with my top tips for looking after your mental health this autumn.
Autumn can often seem to creep up on us. One day we’re enjoying the summer warmth, enjoying ice cream or fish and chips at the beach, and the next day the "big coat" is out, the boots are on, and for me, the electric blanket is warming my bed! Personally, I love autumn, for its beautiful colours, excuse to snuggle under cosy blankets, wear chunky jumpers and indulge in hot chocolates. And who can resist the lure of jumping in a leaf pile in your wellies?!
“Autumn...the year’s last, loveliest smile.”
But it can be easy to slip into low mood and depression in the "ber" months, as the nights draw in and we're battered by wind and rain. The seasonal change in sunlight and temperature can result in a drop in serotonin, impact on our circadian rhythm and disrupt our melatonin production. All of these can impact on our mental health. So here are my top tips for looking after your mental health in autumn.
Keep active
When it's a bit chilly and dark, we often feel like curling up, keeping warm and staying in, but it's important to keep your body moving. Keeping moving, and exercising, can be crucial to beating the low mood that can accompany autumn, as the light starts to fade and the temperature drops. Getting outdoors if you can is good for boosting your vitamin D (helpful for your mood, immune system, bone health etc), but indoor exercise is beneficial too, as it releases endorphins (feel good hormones), keeps you physically healthy and helps keep you warmer.
Get outside
Try and get outside in the fresh air (if you can find some sunshine, even better!) Taking a short walk on your lunch break, or just stepping outside for a few moments can make a big difference to your mood, especially if you are working inside all day. The change of air, environment, and exercise all help keep you mentally healthy. Autumn can offer some inspiring sunsets, if you venture out for a walk at the end of the day.
Perhaps go for a sensory walk, noticing what you can hear, smell, see, etc. Autumn is such a sensory-rich season: the crunch of leaves underfoot, the beautiful orange and red leaves.
Eat well
Eating fruit and vegetables helps to boost your mental health, along with foods rich in omega-3 fatty acids. There are a variety of seasonal fruit and veg in autumn: carrots, pumpkins, blackberries, watercress. Eating seasonally means that food is often cheaper and at its best, as well as being better for the environment and often supporting local economy (which all makes us feel good!) If you are lacking motivation for cooking, using a slowcooker or batch cooking can be a good solution. Having a warm dinner waiting for you when you get home can really lift your spirits on a cold, wet night.
Cinnamon is one of my favourite autumnal flavours and it has so many benefits for our mental and physical health. It has anti-inflammatory properties, is loaded with antioxidants, has been linked to a reduction in heart disease and can be beneficial in alleviating digestive symptoms. Whilst more research is needed, there is some evidence to suggest that smelling cinnamon can help with cognitive functions and improving memory. Its warming and stimulating properties are helpful for those feeling low and lethargic.
Make contact
Many of us are aware of the impact of isolation on our mental health (especially in light of the recent pandemic). Though it can be tempting to curl up in the warmth at home, feelings of loneliness and disconnection can creep in. Consider planning a few meet ups and putting them on your calendar: having things to look forward to can lift your mood, and having pre-planned events helps keep you motivated and engaged, especially when you perhaps don’t have the energy for spontaneity. And if a physical meet up feels too much, perhaps having a good old fashioned phone call might feel more beneficial.
Be proactive
If you know that the autumn and winter months can trigger low mood, anxiety or depression for you, especially if you suffer with Seasonal Affective Disorder, take action and be proactive. Practicing mindfulness is a way to help you stay present and focused. Focus on the things you can do to stay healthy in mind, body and spirit.
It’s ok to say no to invitations, if you feel overwhelmed by social activities (more indoor gatherings start to be planned in these months, which can feel uncomfortable for some people, especially following the Covid-19 restrictions). Think about the events or people that mean the most to you, and prioritise those.
Think about how you can boost your immune system, ensuring you get enough sleep, sunlight, exercise, eating a healthy diet, taking supplements, if necessary.
Embrace it
Autumn can have lots to offer in different cultures: Thanksgiving, Halloween, Bonfire Night, for example. There is conker-collecting, walks in the forest, harvest festivals, lantern trials, pumpkin-picking, bat-watching, making hedgehog bread, firework displays, kite-flying, just to name a few! Looking forward to the spring might help your mood: planting bulbs such as daffodils or tulips at this time of year will give you a wonderful display of colour in the spring.
Perhaps take some time to reflect on what autumn can offer you and embrace it.
Autumn reflection
Step outside and pause.
See the rich, autumnal colours.
Breathe in the earthy scents.
Listen to the leaves crunch beneath your feet.
Feel the breeze upon your cheek.
Pause.
Just be.
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.
Aislinn Marek is a qualified person-centred counsellor, registered with the BACP. She has worked within the NHS, education and private practice for many years, and is passionate about supporting people with their mental health.
Taking Time Off Work ... Without Feeling Guilty
The last few months haven’t been easy. At the end of May 2021, I had to take some time off work: I had suddenly become unwell, and was unable to drive or see clients. I needed a break and I knew a week or two wasn’t going to be enough. I was already spinning a number of unpredictable plates, including having two primary school aged children (one about to transition to high school) and being self-employed, and this unexpected illness was one plate too many. I thought it was better to put some plates down, rather than let them all fall and smash! And so, after a talk with my clinical supervisor and family, I contacted my clients and let them know.
Fast forward to today and, fortunately, I am better and am back at work, now my children are back at school (picking up one plate at a time, rather than the whole lot in one go!)
The last few months haven’t been easy. At the end of May 2021, I had to take some time off work: I had suddenly become unwell, and was unable to drive or see clients. I needed a break and I knew a week or two wasn’t going to be enough. I was already spinning a number of unpredictable plates, including having two primary school aged children (one about to transition to high school) and being self-employed, and this unexpected illness was one plate too many. I thought it was better to put some plates down, rather than let them all fall and smash! And so, after a talk with my clinical supervisor and family, I contacted my clients and let them know.
Fast forward to today and, fortunately, I am better and am back at work, now my children are back at school (picking up one plate at a time, rather than the whole lot in one go!)
Putting Down the plates
Part of the reason for writing this is to say, “Hello, I’m back!” and share a little of what has been going on behind the scenes(and why my social media has been so quiet!) But the main reason is to say that we all have a number of plates we are spinning, and that it’s okay to put some of those plates down now and again. Whether that means asking for help with childcare, cleaning, shopping, reducing hours or taking some time off work; you’re allowed to ask for help. None of us is super-human (sorry to break to that to you!)
For many of us, however, taking time off work feels impossible: we feel too guilty, we have people depending on us, right? The “what-ifs” seem endless. What if I fall too far behind with my work? What if people think I’m faking? What if my colleagues / employers / clients no longer value me? What about money? What if I find I just can’t face going back? And often, our work is such an integral part of who we are, that if we stop work for a while, we can feel like we are losing part of ourselves.
It’s important for us to remember that we are human beings, not robots. We charge our mobile phones, laptops, tablets; we put fuel in our cars; we take care of the things that help us do our jobs. But how much do we take care of ourselves? And are we able to see our own needs as being important?
Prevention is a good medicine
Ideally, we can take a proactive attitude to preventing illness (both mental and physical). We can look after ourselves using such tools as nutrition, aromatherapy, yoga and exercise. We can get organised, boost our confidence and manage our stress levels. We can create a healthy work/life balance (yes, such a thing can exist!). We can engage in counselling to help us feel more self-aware or balanced, or work through tricky situations, thoughts or feelings. We can have a practice of checking in with what’s going on in our lives, recognising what we need, and taking action. Thus, we can keep the plates spinning.
Curve Balls
“Worryingly, over half (52.5%) of professionals said they feel too guilty to take time off when they’re genuinely ill.”
But sometimes, even with the best plans, programmes, routines, etc, life throws us a curve ball we can’t dodge, and we have to make the decision to take time off. When you recognise you are not well or need to take time off for whatever reason, it’s important to give yourself permission to do that: take time off and focus on what you need. Recognise your worth and make sure your needs are met. Pushing through illness or stress rarely serves anyone (you or your employer/company): we can become more unwell, more stressed, our performance can be impacted upon and it frequently creates more problems. How many of us drag ourselves in to work when we don’t feel 100%, and then make ourselves worse so we end up taking a week off instead of a day? If you force yourself to carry on, the likelihood is that you’re not going to be productive, it could be dangerous (depending on your role), and honestly, you’re not going to win a medal for carrying on at work when you’re not really able to (sorry to disappoint you!) Think about what you would say to a friend or relative in the same situation: you’d want them to take care of themselves, right? Try and acknowledge where you are at, and give yourself permission to take the time you need to get better, or to get things in order so that you can resume spinning that plate labelled “work”.
Make that call
Once you’ve made the decision to take time off (or it’s been made for you!), tell your employers as soon as possible, as prolonging it often adds to the feelings of stress and anxiety. And then … use your time well. You are taking time off work, so no emails, phone calls, or paperwork should be taking place. Equally, try not to get caught up in the domestic “to-do” list of laundry, housework, admin. Rest, sleep, hibernate under the duvet if that’s what you need. Go for a walk, read, sketch, watch TV, play a game, bake, garden. If you’re not contagious, see a friend. If you’re taking a long period of time off, it can be helpful to have a gentle routine, but ultimately do what you need to, to feel whole again, to feel healthy, happy, you. This is your time, so use it to re-charge.
Whether we take a single day off work, or a few weeks or months, the stress and impact on our mental health can be significant, if we don’t allow ourselves permission.
Beating yourself up and submerging yourself in a pool of guilt doesn’t do you any favours (and often prolongs your recovery time or absence from work).
Remember that you cannot do your best at work if you are not feeling your best or not able to work. Return to work when you are ready, not because you feel guilty!
The quick-read!
Reasons to take time off when you are ill:
You are worthy of being healthy, and deserve to take time off to get better.
That should be enough but, if you need more …
Continuing to work can potentially be dangerous for you and/or others;
Pushing yourself can make you more unwell, leading to a longer period of absence.
You are likely to be less productive;
Contain your illness, if contagious, rather than spread it to others.
What to do when you are off sick:
Take care of yourself, mentally and physically;
Rest and recharge;
Leave work at work!
Mental Health
One last thing: many people who are struggling with their mental health find it hard to take time off, because it’s not as easy to explain as a cold, flu or stomach bug, and people may feel there is a stigma around this. If you need to take some time off work, due to mental health problems, but you’re worried about how your employers might respond, Mind have some useful information about telling your employer and knowing your rights.
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.
Aislinn Marek is a qualified person-centred counsellor, registered with the BACP. She has worked within the NHS, education and private practice for many years, and is passionate about supporting people with their mental health.
She is happy to be back at work!
Can Exercise Really Support Your Mental Health?
“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.” Guest blogger, Laura Bland, offers her top tips for using exercise to help improve our 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.
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
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’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.”
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?
“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.”
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
A blog from guest expert, Brenda Ward, on practicing Restorative Yoga, Mindfulness and gratitude for our 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.
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.