Your Mental Health

Your Mental Health

Good mental health is one of the most important aspects of general wellbeing. It should not be ignored or thought of as a taboo subject. At some point in life most people will face a challenge with their mental health and it is important to have the right information and tools to help deal with these, whether it be stress, anxiety, depression, a pre-existing problem, a medical condition, grief or family disruption. This is an overview of the most common conditions affecting mental wellbeing.

 Tips for good mental wellbeing

• Learn how to minimise and manage stress and anxiety.
• Talk about feelings. Don’t be afraid to admit something is wrong.
• Know where help and support is available.
• Notice signs and symptoms early.

How do hormones fit in?

Hormones have an effect on all women’s lives. They influence all aspects of life from puberty, pregnancy and birth to the menopause. Hormones are thought to have a role in PMS (pre-menstrual syndrome). Also the change in levels of hormones as women get older due to the menopause can also affect the way women feel about life and influence mood and emotion.

Stress and anxiety

Stress and anxiety are often interlinked and two of the most common factors affecting mental health. It is important to be aware of how to manage these if they occur. Left unresolved they can lead to further problems and possibly depression.

Anxiety is a described as a general feeling of unease. Stress is described as the body’s response to events or demands that cause tension, concern and in some cases anxiety. It is normal to feel anxious or stressed from time to time especially if faced with a stressful or frightening situation. However, if this lasts for a long period of time and interferes with ‘normal’ life then this is considered as severe.

Symptoms of stress and anxiety:

• Lack of concentration
• Change in appetite
• Sleeping problems (insomnia)
• Loose stools or diarrhoea
• Dry mouth
• Palpitations or fast heart rate
• Shortness of breath
• Difficulty swallowing
• Shaking
• Headaches or muscle pain
• Feeling irritable or angry
• A feeling of being out of control or being detached from surroundings

• Feeling anxious about everyday tasks or functions and needing to control these
• Dependence on alcohol, drugs or any other substances or actions in order to function
• Lack of libido- sex drive

Tips for self help and treatment

• Identify the cause. By doing this strategies can be put in place to try and reduce and manage the stress or anxiety.
• Talk about it. Sharing these feelings can often help
• Try and make changes
• Excercise regularly
• Make time for sleep and relaxation
• Have a regular balanced diet
• Minimise caffeine, drugs, cigarettes and alcohol
• Try and have time away from the trigger

Seek help from a GP or healthcare professional who can assess and offer advice and will refer on to a specialist for counselling and management tips if needed. In certain circumstances medication maybe also be considered.

Depression

Depression can be devastating for women and their families it is a genuine illness, but with the right support and treatment most people make a full recovery. More women suffer than many people imagine. It is more than just a feeling of being sad for a few days. It is a persistent feeling for weeks or months, even years. There can be many triggers such as: severe stress and anxiety, grief, relationship difficulty, illness or a significant change in circumstance. One of the most common life events that can trigger it in women is pregnancy and birth.

Symptoms of any type of depression can include:

• Persistently low mood
• Sadness
• Feeling of inadequacy
• Feeling in a ‘dark’ mood
• Feeling alone
• Guilt
• Lack of energy/fatigue
• Insomnia- not sleeping
• Change in appetite
• Weight loss/gain
• Reduced ability to concentrate
• Anxiety- feeling anxious
• Irritability
• Loss of connection with society or family
• Anger
• Suicidal thoughts

Tips for Self-help and treatment

• Exercise regularly
• Make time for sleep and relaxation
• Have a regular balanced diet
• Minimise caffeine, drugs, cigarettes and alcohol
• Family/friend support- if possible, try to engage socially with an extended network
• Think about a new hobby or activity
• Talking about feelings to a partner, family or friends
• Cut out or minimise caffeine, drugs, cigarettes and alcohol

Seek help from a GP or healthcare professional who can assess and offer advice and refer on to a specialist for counselling and management tips. If needed, medication maybe considered.

Other mental health conditions

There are many more mental health conditions that can affect women like Bi-polar disorder and schizophrenia. These are also more common than many people imagine and there are many misconceptions about these conditions. With the correct treatment and support many people with these conditions can live stable lives. 

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Information That Will Help You Get Fit[Video]

It is difficult to know what the best way to do so is. There is so much information and misinformation out there about getting in shape that it can be hard to navigate through it all. The following advice will show you a solid foundation on how to be in great shape. 

TIP! If working out is new to you, you might want to consider enlisting the help of a personal trainer. A personal trainer can help you establish your goals and set up a workout that focuses on your problem areas.

A stronger core carries many health benefits for well-rounded fitness. Having a strong core helps with every exercise. Sit-ups are one exercise that will assist you in building a solid core. Sit-ups also known to augment range of motion. This will make your ab muscles in working harder and longer.

TIP! Grow your own garden. Many people are shocked when they find out that gardening is hard work.

Dedicate some part of your day for exercise

This is a great way to start your day better and it also promotes healthy workout habits.

However here is me on video recorded this morning doing one of my favorite workout programs the “burpee”! It truly can be a complete home workout or home exercise plan for women or men.

Watch the video and see how simple it is.

I love this exercise. Here are the advantages over other types of exercise I’ve seen:

1. No equipment required – No need for weights, benches, belts or electricity other than enough light to see where you are.

2. No need specific location required – All you need to do this exercise is enough room to lay down and jump.

3. minimum time requirement – can be completed in less than 15 mins and with a little practice in 10 minutes or less.

TIP! In order not to struggle with work out times or what you eat, it’s vital to organize your days ahead of time. If you do not have a schedule of fitness and meals, you could find yourself caught out in public on a lunch break and end up eating some unhealthy fast food because you are in a rush.

This means that it’s idea for people who do a lot of travel and spend time in hotel rooms. I’ve even trained people to do this workout on the office floor early before anyone arrives.

As with anything else in life, knowledge is power. Understanding the proper way to work out will ensure that you get the maximum results from your fitness routine. Use what you’ve learned from this article, and soon you’ll be in great shape.

 View the original article here

Colin J Robertson