Look After Your Mental Health!


I've just finished a great book called Mood Mapping by Dr Liz Miller.
It's easy to read and full of helpful information about our moods and how we can learn to manage them better. Here's an example that forms the basis of a forthcoming presentation.(with kind permission from Liz)

Many people get stuck in a cycle of anxiety & depression.

Unresolved anxiety over long periods of time is exhausting.

Exhaustion leads to depression.

Depression causes us to slow down or even stop altogether…this can lead to a partial recovery.

Often our performance is impaired during depression and if nothing really changes then the whole cycle starts over again.



The cycle of stress & anxiety followed by burnout & exhaustion and depression is all too common…perhaps even more so in a difficult economic climate especially for business owners/self-employed?


Happily there are a few things you can do to break the cycle:



Your surroundings



Get comfortable & curl up for a while
comfortable clothes & surroundings and make time to give yourself a cuddle


Spend time listening
Turn off the tv/radio etc. Go outside and listen to nature's sounds like the birds/wind/sea etc
Go classical
Even if you think it's not for you give it a go. Listen to some of the popular classics for a change from your usual music.
Watch the sky
Remember how you used to watch the clouds as a child. Do it again! Get connected with nature.


Your physical health



Take a step back
Avoid exhausting yourself. Make time to relax. remember to leave enough fuel in the tank to get you home.

Have a massage
Speaks for itself. Our physical wellbeing is linked to out mental wellbeing.

Walk in the night air
Probably a better summer option although if you wrap up warm....
Focus on the sonds you can hear from nature and your surroundings.

Go herbal
Many people find marjoram, lavender or rose on or near a pillow aids a good night's sleep.



Your relationships


Tell people how you feel
If people know how you are feeling they are better able to relate to what is going on. Very few people lead even, trouble free lives.

Choose the right friend
Who understands your situation. Choose the friend you need the most when you need them the most. If you spend time listening too their moods may rub off on you.

Use social networks
Another way to stay connected with others. email, twitter etc. Let's you know you're not alone and those around you can help you too.

Get physical
Nothing can replace getting together with others. Pats/hugs etc are very important to us and positive moods are contageous.

Laugh with people
"laughter is the best medicine" has been around since Hippocrates...follow his advice!


Your Knowledge

Assess you expectations
If your expectations & standards for self & others are too high then you and they will always fall short. Be realistic.

Stop before you become too tired
Just because you can doesn't mean you have to! leave something in reserve.


Create a little quiet
Spend some time each day doing something you enjoy. Allow yourself to be distracted by something that catches you imagination....allow yoor brain to swithch off.


Expand your mind
Spend some time each day finding out about something just for the sake of it. Indulge your curiosity!



Your nature


Meditate
A powerful way to quiet the mind and focus within. There are many simple & free  "how to" guides.


Be creative
Keeping a journal, painting, dancing, making music...etc



Stroke an animal
another means of connecting with nature...even watching a fish swimming around can be soothing.....just avoid the urge to stroke it!





Further reading:



Mood Mapping, Dr Liz Miller

Counselling for Toads, Robert de Board

www.prydale.com/personal/selfhelp











One evening, an old Cherokee told his grandson about a battle that goes on inside people.



He said, “My son, the battle is between two wolves inside us all. One is evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.



The other is good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”



The grandson thought about this for a minute and then asked his grandfather, “Which wolf wins?”



The old Cherokee simply replied, “The one you feed.”