16th September 2020 | 20 Days of Being Present

Keep the Faith ♡*Trigger Warning*

This month is suicide prevention month. Suicide prevention day has been observed on 1o September, since 2003.

This list of intentions was created to inspire belief, faith, or hope. To channel positivity to ensure we keep on marching forward. Also, to provide support against suicidal ideation. People who suffer from suicidal thoughts may not seek help; however, with this being a common problem, those who read this post may gain insight that may fuel them toward finding positivity. This may also inspire you to help a friend. Here are 20 simple action points and thought-inspiring propositions that may be useful for the remainder of the month, as we transition into the new month.

It's a short post so, ENJOY:

1. Set a Goal:

The first step is to set a goal. Define specific goals that you wish to complete. Please take a look at what causes the most difficulty to channel hope or creativity into a positive solution toward meeting them. Develop a plan toward achieving them and ensure that they are SMART goals. This means that they must be specific, measurable, attainable, relevant, and time-bound. As soon as your thoughts are aligned, and your vision is clear, you will begin to achieve what you have planned to complete. It is only a matter of time until you start to behave according to the intention you have created for yourself. It is a subconscious process that requires concentration to prove successful. It is essential always to have tunnel vision and find yourself striving toward your goals despite uncertainty.

"Information presented in this article may be triggering to some people. If you have suicidal thoughts, contact the National Suicide Prevention Lifeline at 1-800-273-8255 for support and assistance from a trained counsellor. If you or a loved one are in immediate danger, call 911.

For more mental health resources, see our National Helpline Database. Strictly speaking, suicidal ideation means wanting to take your own life or thinking about suicide. However, there are two kinds of suicidal ideation: passive and active. Passive suicidal ideation occurs when you wish you were dead or that you could die, but you don't actually have any plans to commit suicide.

Active suicidal ideation, on the other hand, is not only thinking about it but having the intent to commit suicide, including planning how to do it. Suicidal ideation is one of the symptoms of both major depression and the depression found in bipolar disorder, but it may also occur in people with other mental illnesses or no mental illness at all." - Verywell mind, March 2020

2. Challenge the obstacle:

Envision the benefit of defeating the block. There is always a practical solution to defeating obstacles. Once you have, the path toward achieving your goal will become more apparent. You have to work toward defeating the barrier to achieve happiness and clarity of mind. Life is better lived where you are content and have completed these since the opposite causes distress. There is always hope to overcome this battle and cause a positive shift with some effort. It is essential, as the obstacle is unlikely to move by itself. So, it would be best if you challenged it.

3. Keep pushing forward:

If you lose heart, no one wants to take that feeling away from you. What you are facing is temporary. Finding an escape is a gateway into a territory that may not be effective or conducive toward your genuine desire to be freed from disappointment. Find healing to overcome pain and channel it into achieving peace. If you feel heavy, there is nothing wrong with that. Channel that energy too and you may find someone who connects with your pain, or you may find a release.

4. Acceptance:

Accept that you cannot control people's actions or behaviours towards you. Especially when they have had a direct impact on your mental well-being. You can only control your reaction. If something happens that is out of your control, do not beat yourself up about it. Try to resolve the shortcoming by initially accepting the event as a part of life, so that you can do something about it.

5. Control what you can:

Your space or environment, people you come into contact with, and what you take in can impact your mental well-being. Try to control the aspects that you can to achieve a better living situation that you are content with. If this includes changing your career, then do so immediately. It is never too late to make a positive change, and with some research, you can explore options and plan toward change. You may realise that finding a solution to your problem is much simpler than you thought.

6. Guard your time:

Give your time and energy toward the things that make you happy or excited about the future. It is essential to have faith during the process since you may not see results immediately. However, spend time doing productive things and make the most out of your time. Engage with life to reap positive results in the short-term, whilst planning toward your future. Sometimes, you have to endure an unpleasant situation whilst you wait for a better outcome. Here is my favourite quote about time management:

"Guard your time fiercely. Be generous with it, but be intentional about it." - David Duchemin.

7. Trust yourself:

Be true to yourself and allow your inner self to be a guide and source of reconciliation. Your thoughts and feelings are rational and can be dealt with accordingly to create a happier you. Accept your own advice based on the understanding you have about what is interfering with your happiness.

8. Communicate:

Speak to someone who has been in a similar predicament to find out what they did. Ensure that you raise any issues you face with the appropriate individual to resolve the matter further if desired.

9. Ask for a hand:

You could talk to someone you trust or a health professional to make the burden lighter. This will ensure that steps are taken toward achieving the desired goal, such as peace of mind and controlling negativity. They may give you practical solutions toward achieving your desired outcome. Also, a friend may help you accomplish small tasks, such as grocery shopping.

10. Vent:

Release some steam by writing down how you feel into a diary or releasing your emotions via a creative outlet. It is essential to remain expressive. This is to avoid psychological distress that may further affect physical health. If you bottle up emotions and conflict, this may directly impact your brain chemistry, causing you to feel anxiety.

"In the UK, men are three times as likely to die by suicide than women. In the Republic of Ireland, the rate is four times higher among men than women. While there has been a reduction in the number of people completing suicide over the last ten years, the numbers are still worryingly high. World Suicide Prevention Day aims to start the conversation about suicide and to show that recovery is possible. " - Rethink Mental Illness, 2020

11. Negotiate with yourself:

Consider the benefits of being positive and the outcome of carrying out the task to keep your heart and your mind settled. It has been suggested that smiling can send signals to your brain that make you feel happier, changing the neurological composition immediately. Try it now. You feel much better, don't you?

12. Break it up:

Start with smaller tasks, e.g. if you complete task 1, you can begin the next one when you are ready. By the time you have completed task 1, the next responsibility will not feel intangible toward the final goal.

13. Practice self-care:

Practice good hygiene and use your favourite perfume. Look after your hair. Select clothing that suits your body shape and personal style. Create a skincare routine.

14. Sleep:

Engage with good sleep hygiene by getting the recommended amount of sleep. Stay in tune with your body clock. Sleeping too little or too much is a recipe for disaster which may upset your mood. Here is a brilliant analogy I have come across: think of sleep as though you are baking a cake. You cannot open the oven in the middle of the cooking process to prevent it from deflating. Try to get a good night's rest to feel uplifted in the morning (see my previous post).

15. Eat:

Focus on eating plant-based whole foods. Cut out sugars and reduce meat intake. Try to have less caffeine. Eat as well as you can, taking into account what you can and cannot control. Ingest foods that your body is signalling for you to have. Do not beat yourself up if you cannot maintain a specific eating habit straight away, or if you make a mistake.

Being present means thoroughly enjoying the moment that you are in. It is the moment when you are calm, and you know exactly what you want. You are focused on what you're doing without thinking about anything else. That's when life is more real. - Francisco Sáez, 2020

16. Again, talk:

Tell someone whom you trust or someone who may relate to what you are experiencing to seek counsel, resolution, and sympathy if desired.

17. Find a community:

Attend a church or select a new hobby with people who have similar interests.

18. A Psychodynamic Approach:

Identify the source of the problem by revisiting your past thoughts and memories to see if this may facilitate growth and understanding, lead a balanced life, unify your mind with a pre-existing state, and bring more awareness about who you are.

19. A cognitive Approach:

Challenge thought processes that are holding you back. Try to understand where they may be coming from. Be assertive where you notice that you are not producing the results you want to or producing the desired mindset or behaviour. Reward yourself when you do something well and see how it feels to complete your set goal finally.

20. You can do it:

You can do whatever you put your focus on. No matter what you are facing, it is valid. So, you must not compare what you are experiencing with another individual's experience. Even though someone else may be facing difficulty, this does not make your experience less significant. You can improve your mental well-being and shift mountains to make your existence a happy one. Be sure of yourself and push limits and expectations. Be fearless in everything that you do and do it well. If you stumble, get up and try again. Despite your current reality, you can take steps toward conquering your mind to achieve happiness. Imagine feeling serenity and comfort. Imagine having everything you need to live in peace to continue doing what makes you happy, spending time with people you love, and living in a healthy space that you are content living in. I challenge you to defeat obstacles standing in the way of your happiness, or that are limiting you from feeling like the beautiful person you are—both on the inside and on the outside. You can overcome anything that is taking away your joy or peace. You can do it. If you require support, please contact:

Samaritans - 116 123 (free 24-hour helpline)

Young Minds - 0808 802 5544

Refuge - 0808 2000 247 (24-hour helpline)

Mind - 0300 123 3393 (Monday to Friday, 9 am to 6 pm)

If you know someone who requires immediate attention call 999, otherwise assist them to your nearest accident and emergency department (A&E). Please see below for further guidance offered by Rethink Mental Illness on their website. They list additional services that I have not included above or click here.

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@Rethink Mental Illness

29th April 2020 | Mental Health From Both Sides

Mental Wellbeing ♡ The Black Community

Recap on COVID 19

It’s been a strange time for so many individuals in the United Kingdom, as we have had to stay indoors to protect ourselves from coronavirus or pass it on to vulnerable individuals with compromised immune systems such as the elderly or pregnant women. Based on an online search, we encountered less than 100 deaths last week, and the death toll has since decreased. Besides the UK, other countries have maintained quarantine, which has been vigorously enforced by their governing bodies. China has had to return to quarantine to control the virus from spreading.

Initially, we had been encouraged to remain in our houses and work from home, only shop for essentials, exercise outside for one hour each day, and only vital workers could leave their homes for work. The rules have since changed. We have been allowed to visit a friend whilst maintaining a 2-meter gap away from their person. They are encouraging social engagement yet minimising the risk of the virus spreading.

As I mentioned before, Britain has the highest coronavirus death rate in Europe. Therefore, it is imperative to obey government laws and regulations concerning social distancing. If working from home, take a break, stretch your legs, or go outside. Some companies and organisations have remained productive and have had lots of business using Zoom to reach people in their homes. It has encouraged work and community-based activities, since my church, for example, has utilised this video conferencing, collaboration tool, filling the pockets of individuals such as Eric Yuan during this period.

Mental Wellbeing During COVID 19

The most challenging thing to deal with is feeling isolated. You can contact any of the confidential numbers listed below if required. Otherwise, try to talk to a friend. Maintain some mental clarity, speak to someone you trust, or practice some of the self-care ideas listed below.

It may be difficult for some individuals to maintain social distancing regulations such as victims of child abuse, domestic violence, homelessness, and people who have mental health or psychological concerns. The authorities and charities have arranged for 300 beds to cater to the homeless. Thus, they can have a place to stay during the pandemic to remain safe during this period, with the council seeking more beds. During this period, it is imperative to engage with self-care rituals to maintain our mental health and well-being. Some of the ways we can achieve this include working on our sleep hygiene - this is defined as:

"Sleep hygiene is a variety of different practices and habits that are necessary to have a good night-time sleep quality and full daytime alertness." Sleep Foundation, 2020.

This would ensure that we get the necessary amount of rest we require to function appropriately and increase focus while aiding recovery from a long day encountered during waking hours. It is essential to achieve at least 7 hours of sleep to perform at an optimal level fully. It has also been suggested that we may thrive on 4 hours of sleep since this is a sleep cycle that supports our bodies to refuel for the next day. Besides this, the food we eat is essential toward our brain’s ability to nurture itself and supports our minds to repair and sustain more peaceful thought processes than when we consume plenty of sugar. This includes foods low in the glycaemic index, such as porridge, fruit, nuts, and muesli. These may also include foods rich in vitamins and iron such as spinach (very, dark leafy) and omega-three such as salmon. Sometimes certain individuals have specific health requirements they must adhere to. It’s often advised to eat intuitively to determine what your body responds well to. It is effortless and convenient to have a diet low in vitamins that do not support our livelihood or development. Therefore, it is essential to provide our bodies with the appropriate nourishment it deserves. Then, we are further having appropriate foods to encourage mental health.

When we feel stressed or depleted, this may interfere with our quality of life and affect how we feel and think in the long run. The life expectancy for individuals who experience plenty of stress is reduced by 2.4 years for a 30-year-old man and 5.5 years for a 30-year-old woman compared to individuals who share minimal amounts of stress. When we exercise, this supports the brain’s chemical endorphins that may encourage brain sanctity. This ultimately helps us to achieve a more restful state and create a sense of well-being. The NHS has suggested that adults attempt to achieve 150 minutes of moderate aerobic exercise each week (or 75 minutes of vigorous exercise), and 60 minutes of moderate to vigorous activity daily for children. If you need support during COVID 19 you may contact:

Samaritans - 116 123 (free 24-hour helpline)

Young Minds - 0808 802 5544
Refuge - 0808 2000 247 (24-hour helpline)
Mind - 0300 123 3393 (Monday to Friday, 9 am to 6 pm)

Mental Well-being in the Black Community

The black community does not typically discuss mental health. It is almost as though it depletes the energy of the jubilant and vibrant culture. As a hard-working community, discussing matters of well-being is very intimidating. We are getting better at identifying stress signs and looking after our minds; however, it is still challenging to discuss among family members or peers. This feeling often leads to individuals in the black community feeling as though they cannot speak openly to anyone about their mental health. Also, this attitude is noticeable within the black community and across many cultures.

The equality act relates to race and mental health. You don’t have to have a severe mental health condition to get protection under the Equality Act, especially if you have the same problem for a sustained period, including depression that interferes with daily activities. With access to health care being a different experience for black individuals, it is not difficult to identify that we need some more support for black individuals in this specific department. Including the removal of stigma, access to therapy, or stronger family bonds may nurture every individual’s mental health and well-being in a confidential and nurturing environment.

My Mental Wellbeing

As a Christian, I can encounter my mental well-being through many perspectives, including educationally, psychologically, and religiously, since everybody must look after their mental health and well-being. I believe that my faith supports me in identifying the attributes that I carry that could either hinder me or set me back on my mental health journey and life in general. I am very accountable and understanding of others. Since I have always been a very compassionate person toward people or circumstances - I would also like to share this one day.

Like anyone else, I am on a journey of self-discovery. However, I know myself very well and to a greater extent than anyone else. During COVID 19, I have experienced the quarantine from both sides - I began the quarantine in my family home maintaining the social distancing rules and regulations, engaged with home workouts in the back garden and watched plenty of Netflix. In mid-April, I resumed work as a key worker. I continued to practice self-care and focus on the goals I created for myself at the beginning of the year.

@Pinterest