Caring For Your Mental Health: A Complete Guide

Whenever we talk about health, it’s usually centred around physical issues. We talk about ensuring we remain healthy, and it’s normally accompanied by advice such as exercise a lot and eat foods that are good for you.

The problem is, we focus so much on our physical health, we end up neglecting our mental health. This is a real issue as mental health problems affect millions of people up and down the country, and billions all over the world. They’re serious issues too, and many people die because of mental health problems every year. In the UK alone, around 6,000 people commit suicide every year as the result of deep mental health issues. So many of these deaths could’ve been prevented if individuals cared more about their mental health and understood how to handle any problems.

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That’s what this post is going to talk about today. I want to help you learn how to keep your mind healthy, which will ultimately lead to a much healthier you in general. If you feel like you have some issues going on up there, then I implore you to carry on reading this guide. It will help you understand what your problems are, and the best course of action to keep yourself healthy. Even if you don’t have issues, it’s important to know all of this in case you start to develop them one day or you have friends/family suffering that need your help.

So, without further ado, here’s a complete guide to caring for your mental health:

Accept That You Have An Issue

I think the biggest problem with mental health issues is that no one likes to admit they have one. We can talk all day about the stigma of mental health that’s really been created by the media and mainstream TV. We’ve almost been led to believe that if you have a problem with your mind, you are insane and will be crazy.

No. This is not true at all. There are multiple issues that develop over time and are common in so many people. Things like anxiety, depression, split personality disorder are all common problems and don’t turn you insane. They’re health issues just like a dodgy knee or obesity, the only difference is they affect your psyche rather than your physicality.

So, the first step in caring for your problems is accepting you have one. Realise that you’re depressed, that you’re suffering in some way, and make a commitment to improving your life and dealing with it. Don’t be afraid of acceptance, things are a lot worse if you’re in denial.

Try And Find The Cause Of Your Problems

If you have a physical problem that’s causing you pain, what do you do? You try and figure out what’s causing your pain, and it will help you solve the issue and return to full health. It’s the same with mental health problems. A lot of them are triggered by an event or circumstances in your life.

The issue is, it’s sometimes a lot harder to pinpoint the cause of mental health problem compared to a physical one. But, there are some examples of common causes. I think one of the top causes has to be divorce. If your parents split up when you’re quite young, it could have an effect on your mind and lead to mental health issues down the line. Mainly, this is because you bottle up your emotions and never speak to them about how you feel. As is the case with a lot of the causes, such as feeling left out of your friend group. You feel left out, you get lonely, and you retreat into your shell which causes anxiety and depression.

A big cause of mental health problems is a severe or critical event that happens to you or that you witness. The best example of this is an army veteran that saw horrible things when in the service, and it plays with their head. But, you could also develop mental health issues after a car crash or if you’re mugged, etc.

It’s important to try and trace back the start of your mental health problems to the main cause. In doing so, you can maybe confront it and help figure out ways to cure yourself.

Get Professional Help

As I’ve already mentioned, there are parallels between mental and physical health problems. When you’re physically in bad shape, what do you do? You call up your doctor and book a consultation right away. Often, they help you in ways you couldn’t yourself, and you recover quicker.

Again, it’s the same with mental health problems, you need to get professional help. Sometimes, this means calling your doctor, and they’ll refer you to a psychologist or another qualified professional with experience in this field. You should also speak to your bosses at work if you’re suffering as they may provide you with a professional service to help you cope. I know there are companies like Health Assured that some businesses work with for this exact reason. It’s especially important if some of your stress and anxiety comes from work too. You need the professional help and guidance to help get through it and combat your issues.

Looking for help doesn’t make you weak, it makes you strong. It shows you’re facing up to your demons and really want to change the way you are.

Talk

My final tip is simple; just talk. Talk about your problems with a professional counsellor or with friends and family. Write about your journey in a blog or film it and upload it to YouTube. Just make sure you speak about it as much as possible, it will really help you.

Most mental health problems are aggravated when you bottle everything up and don’t express your feelings and talk about what’s wrong. Don’t let this happen to you, speak out, and speak loudly too, it will help you as well as others too.

I really hope this guide helps many people out there suffering from anxiety, depression, or any other mental health problems. Take my advice on board, and you can start breaking free and feeling more healthy.

Sure Signs You Need To Make Some Changes

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We all want to b perfectly healthy, and yet achieving that can be incredibly difficult. Partly what it so tricky about it is keeping up with our own bodies. Trying to stay in tune with your body is one of the most difficult things you need to do – but it is likely essential if you want to improve your health. In this post, we are going to look through some of the most common telltale signs that you are in need of some health-related changes in your life. As long as you are looking out for the following, you should stay on the right track for as long as you need to, or would like to.

Aches & Pains

We all get aches and pains from time to time, but if you are getting any that seem to be unexplained, or they persist for a long time, then you will want to have it checked out. Although they can be benign and nothing to worry about, it is also always possible for aches and pains to be symbols and indicators of something more serious. Aching limbs could mean the start of a flu, for example. Or worse, if you have chronically aching limbs, it might be that you are developing a serious illness like meningitis or something similar. Make sure you keep an eye out for any aches and pains, no matter where they might crop up in your body. You need to ensure that you are doing everything you can to keep illnesses at bay, so this is hugely important.

Tiredness & Lethargy

Being tired is quite common these days, especially in our culture. However, this doesn’t mean that it is a healthy state to be in. As it happens, we are all far too tired far too often these days. Mostly this is down to the nature of our work, which often seems to be designed to make us as sleepless as possible. If you find that you are excessively tired, however, you should consider taking some steps towards fixing that.

There is fortunately a lot you can do to improve your overall sense of tiredness. For a start, you should stop relying on caffeine to get you through the days. Caffeine can affect your ability to sleep up to twelve hours after taking it, so if you want to sleep better you should cut it out immediately, or at least cut down on how much you have. It is also true that screens affect our ability to sleep. This happens because the light from screens inhibits the body’s production of melatonin, the chemical which informs your body clock that it is time to sleep. So if you want to sleep better, you should seriously think about reducing the amount of time you spend looking at screens throughout the day, and particularly in the evening.

Another common problem is that the bed is simply not comfortable enough. There is no reason not to have a comfortable bed, so you should make sure to treat yourself to only the very best that you can afford in bedding. That way, you are much more likely to get a decent amount of sleep each night, and that will hugely affect your overall health in a number of positive ways, as well as ensuring that you feel much less tired on the whole. Sleep is an essential – make sure you get enough.

Addiction

The number of things which are potentially addicting is incredibly high. In a way, you can say that anything which relies upon or provides a dopamine rush can be potentially addictive. The quality of addiction is not necessarily anything to do with the substance or habit itself, but the dependence that the person feels upon it. If you ever start to notice that you are developing a dependence for something, it is a good idea to nip it in the bud as soon as you can.

Some addictions are arguably more damaging than others, and often these are the most common ones, simply because they are the most addictive. A good example in our culture is nicotine. This is the second most commonly addicted-to substance in the world (sugar being the first) and it is also incredibly dangerous when smoked in tobacco. If you notice yourself beginning to smoke more and more, you should think about curtailing it in order to get your health back on track as soon as possible. You might find it difficult, so using discount vape juice or nicotine patches is likely to make the transition easier on you. However you do it, you should aim to be rid of your addiction as soon as possible.

If you find yourself becoming addicted to something other than a substance, you still might want to think about kicking it. You might be addicted to social media, for example, and even this can negatively affect your health and your life as a whole. Remember: anything can b addictive, and it is up to you to decide whether something is becoming a problem or not.

Depression

It is often said that depression is the most commonly widespread mental illness in the world. If we think about the worst possible outcome of this affliction (death) we can see why it might be such a serious concern, and something which we should all learn as much about as possible. Depression kills people, and it is so important that you keep an eye out for any early signs of it in yourself and in your loved ones.

Depression is usually marked by a flattened affect, meaning a lack or loss of ability to feel emotions deeply. It is also usually accompanied by an intense sadness, but it can also just be a numbness. Sometimes, it comes hand in hand with a heavy dose of anxiety, and this can confuse the situation greatly. If you notice depression in yourself or anyone else, you should ensure that the proper medical treatment is sought immediately. It could be a life or death decision.

Is Your Body Showing Signs Of Stress?

We tend to focus on the psychological symptoms of stress, but stress can also contribute to changes in your physical health. If you’ve been under pressure at work or you’ve been going through a tough time in your personal life, you may not have given your health a second thought, but your body may be crying out for help. Here are some signs that your body is feeling the impact of stress too.

Tiredness and lethargy

Sleep problems are a common byproduct of stress, and many people find that they can’t sleep properly when they’ve got things on their mind. We are usually capable of bouncing back after a sleepless night, but if you’re losing out on sleep on a regular basis, it’s bound to take its toll eventually. If you’re not getting enough sleep, this can affect your energy levels and cause you to feel tired and lethargic during the day.

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IBS

IBS (irritable bowel syndrome) is a common chronic condition, which affects the digestive system. It can cause you to experience changes in your bowel habits. Although stress doesn’t cause IBS, it exasperates symptoms. If you’re prone to stomach upsets, diarrhoea or constipation, you may find that your symptoms may become more severe or you get more frequent bouts of IBS when you’re stressed. If this is the case, arrange to see your doctor to discuss treatment for IBS. There are changes you can make to your diet that may be helpful, and you can also take medication and add probiotics into your diet. Some people also find that regular exercise is beneficial.

Headaches

Tension headaches are the most common type of headache. If you’re having one of those days when you’ve got a million things to do, or things just aren’t going your way, you may be more susceptible to headaches. Tension headaches are not associated with underlying causes, and they tend to develop when you’re anxious, you’re tired, or you’re dehydrated. If you have a headache, take some painkillers, get some fresh air, and try and relax. If you keep getting headaches or the pain is getting worse, see your doctor.

Coughs and colds

When you’re stressed out, your immune system may suffer, which prevents it from working as effectively as it could. You may have noticed that you seem to catch every cold going when you’re feeling frazzled, and you’re struggling to stay on top of everything. When your immune system is compromised, your body may not be able to fend off threats, and this is why you’re more prone to illnesses and infections. If you’ve got a cold, get plenty of rest, keep warm, and stay hydrated.

Stress isn’t just a psychological illness. It can also affect your physical health. If your body is showing the signs of stress, and you feel like you’re swimming against the tide, there are lots of stress relief techniques and therapies that could help. If self-help methods like exercise, taking time to relax and meditation don’t work, don’t hesitate to talk to a doctor.

With Will (And Grace)… How To Deal With Old Age

It’s something we can’t always get our heads round, getting older. Some of us deny it until we actually get to the point where we realize we’re not invincible anymore. Or we may experience something that makes us think about how mortal we are. It’s difficult from any point of view, whether we’re dealing with our own life clock ticking away, or we’re looking after a parent or relative because they’re not able to look after themselves anymore. Coping is a skill we can all learn when faced with a difficult situation, and whether you’re a carer or the person being cared for. Let’s delve into it a bit more…

Looking After Yourself…

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Age-related cognitive decline is something we all worry about, and what it’s all about is that we’re not keeping our brains sharp and fit enough. We can see when we’re overweight, or if we need to exercise more, but in our minds, it’s much easier to be locked into a certain state and not recognise that we may need a little help. The basics provide a good base, healthy food (Omega 3’s, fish oil, fruits, vegetables, nuts, and seeds), moderate exercise to get the blood flowing, and doing a lot of things that exercises your mind. It’s important to remember that when we’re trying to learn something, we can get frustrated and think it won’t click, but the next day we’ve cracked it. This is actually due to your brain building more connections. Don’t think that you or the person you’re looking after can decline fast, it’s all about keeping them engaged in the right ways, and this is why a lot of people after retirement decline fast because they’re not making the most of their minds anymore.

Comfort And Relaxation…

Stress is a big killer in the modern world, but at the same time, too little stress is bad for you too. Finding a balance between the two is the right approach. When you’re looking after someone, it can be a big stress on you, and you may wonder whether to step back and let your loved one be looked after by professionals. The right care homes provide comfort and relaxation for your relatives but also reduce the stress for you in many ways. Places like Porthaven promote spirituality, physical exercise, as well as creativity, which helps to keep those faculties sharp, which will reduce stress and anxiety for them. Comfort and relaxation aren’t just about sitting in a nice chair for twelve hours a day, but by providing meaning to our existence in our twilight years, which is something for all of us to think about.

Not Sweating The Small Stuff…

The key to longevity is happiness, and this is something we all forget about from time to time. The Italian who died at 117 earlier this year, the oldest living person, clung onto her independence after an unhappy marriage, and this, she said, was the key to her living a long and happy life. Stress is bad, and we all suffer from it, but whether you’re looking after someone, or you’re trying to think about how you can age gracefully, take note.

Have the Healthiest Retirement Possible with These Tips

Entering retirement can be daunting and scary. But rather than worrying about it, think about how you can make the most of it. This starts with considering how you can stay healthy and happy throughout your retirement. This is something that matters a lot, and you should definitely give it some thought. If your retirement is not healthy, it’s not going to be enjoyable for you. Read on now to learn more about what you can do to have the healthiest retirement possible.

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Keep Moving

You need to stay active for as long as possible and as much as possible if you want to remain healthy long into your retirement years. Being active and doing exercise can become a little harder as you get older. And this leads to people just giving up and not bothering to do exercise. However, that’s a big mistake. You need to avoid it if you want to stay fit and healthy for a long time yet. You don’t have to be in the gym every day. But doing some walking or whatever suits your situation definitely will help you.

Stay in Regular Contact with Your Doctor

It seems like an obvious thing to say, but it is worth taking note of. When you have any problem at all, it’s worth keeping your doctor in the loop about it. The more your doctor knows about your health and how you’re doing, the better equipped they will become to help you. That has to be a good thing for your health going forward. Stay in contact with them and let them give you the help you need when you need it. They can refer you onto a specialist if necessary. If you have a hearing problem, you can see a visit an Audiologist. If you have a back problem, they’ll send you to a chiropractor.

Time it Right

Timing is essential when it comes to retiring. If you retire too early, it can cause you problems with boredom. You need to be ready to let go of that day to day work routine. It can be harder to break away from than you imagine. At the same time, retiring too late can affect your health too. To make sure that you are not forced into retiring later than you would like, save money away and create a pension plan for yourself. Think very carefully about when the right time to retire is for you.

Stay Social and Meet New People

Having an active social life can also be very important in retirement. Loneliness and boredom are among the most common problems that people experience later in life. And these can then be linked to mental health problems, such as depression. You don’t want to put your mental health at risk, so find activities that you can do which will allow you to meet people and be social on a regular basis. It could have a big impact on how much you enjoy your retirement and how healthy you stay.

 

Easy Ways To Have Your Healthiest Summer Ever

Summer is a fun and celebratory time for many people. It can make us all feel more festive, happy, and hopeful. Schools are out, and the weather hots up (here’s to hoping anyway). So it is worth making our summertime be the happiest and best yet, by making sure that we are the happiest and healthiest yet too. Setting yourself some small goals to get yourself ready for summer can one the best things to do. It could also be time to make a few changes, in order to be healthier in time for the summer months. We haven’t got long! So here are some suggestions to make sure that your summer is the healthiest and best yet.

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Sort Out Your Sleep Routine

There is nothing worse than when it comes to summer and longer days, meaning it can be harder to get to sleep. So now is the time to think about your sleeping routine and if there is anything you should be doing to improve it. It might just be the case of getting blackout blinds. It might just be the case that you need to focus on getting to bed one hour earlier than you normally do. It might be getting out of the habit of checking your phone in bed. Whatever it is for you, it is time to make some changes.

Shift Some Weight

In order to be at your healthiest, then for many of us, losing some weight will help us get to our optimum weight. When we are lighter, we will be looking better, but more importantly, improving our internal health. So we can run, play, swim, and enjoy the sun of the summer all day long when you’re feeling much healthier and fitter.

Kick Bad Habits

All of us have some kind of vice that we lean on a little. It might just be that you’re a bit of a Diet Coke girl and love to have a can regularly. It might be other things that could be detrimental to your health like having too much wine on a daily basis, or you smoke a few too many cigarettes. If you want to be at your healthiest, then habits like this need to be kicked to the kerb. Otherwise, you might find that you are spending summer at an in patient alcohol rehab centre. So think about what makes you reach for your vices and then you can go from there.

Go with Grains

Whole grains are packed with goodness that we all need. They have protein and fiber, as well as vitamins and even antioxidants. When they are included as part of a healthy balanced diet, it could even help to reduce your risk of things like diabetes and coronary heart disease. So they sound like a no-brainer to add to your diet, don’t they? They can be eaten hot or cold once cooked, and work well with lots of fresh veggies. So they make a perfect option for eating over summer!

Don’t Be Down In The Mouth! Try These Oral Hygiene Methods

While all sorts of food are wonderful, from sugary drinks to lovely chocolate and tasty red wine, they’re not the best things for our mouths, are they? While we can talk about oral hygiene until we’re blue in the face, it still won’t stop us reaching for those delicious treats. And we can brush our teeth twice a day as we’re told to, but it’s about preventing these problems so we can enjoy our food but also not have to have a root canal when we’re older!

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Make Your Teeth Whiter

There are plenty of options to make your teeth whiter. If you really need to seek the help of a dentist, there are sites like www.pmddentalcare.com.au to give you the professional help you need. But if you’re like me, then you would like to reduce your time in the dentist’s chair when you can. There are natural remedies to whiten your teeth, and these include apple cider vinegar, which is also great at removing plaque. But it is very acidic, so be careful not to overdo it. Vitamin C is a great tool in whitening your teeth, and you can apply foods that are rich in Vitamin C onto the teeth directly. Strawberries, oranges, and lemons are examples of fruit rich in Vitamin C, but again, these are highly acidic! So once you have applied the fruit to your teeth, rinse your mouth thoroughly with water. And be sure to only do it twice a week.

Make Your Breath Fresher

A key part of your appearance in social functions is something that you cannot see! The best methods are avoiding the classics, such as garlic and onions, but preventing bad breath is all about stimulating saliva in your mouth which will rinse out the bacteria. You can do this by eating foods that will stimulate saliva, like apples. And breath freshening herbs, like mint and cinnamon, are great additions to your breath-freshening armory!

Helping With Mouth Ulcers

These can be incredibly painful when left untreated. The trick to shrinking them down is about reducing the bacteria in the mouth. You can do this by swishing salt water around, which has been an age-old cure for mouth problems, or you can use honey. Honey is a natural humectant, which means that it helps to prevent dehydration, and has very high anti-microbial properties. Coconut oil is another anti-microbial foodstuff that you can easily buy over the counter now in stores, and as well as being a trendy health food, there are lots of people who use it for oil pulling, which helps to remove bacteria and improve the overall health of your mouth.

Gum Disease Prevention

While all these methods are great for quick relief, they are no replacement for having all round good oral hygiene. To prevent gum disease, not only do you need to be flossing and brushing as regular as clockwork, but your diet plays a big part. Eat your greens, and if you need that glass of wine or bar of chocolate, make sure you have it as part of a balanced diet.