Claire Chamberlain - Be Kind to Your Mind: A Pocket Guide to Looking After Your Mental Health

BE KIND TO YOUR MIND

Copyright Summersdale Publishers Ltd, 2020

All rights reserved.

No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publishers.

Claire Chamberlain has asserted her moral right to be identified as the author of this work in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

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This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

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Nither the author nor the publisher can be held responsible for any loss or claim arising out of the use, or misuse, of the suggestions made herein. None of the views or suggestions in this book is intended to replace medical opinion from a doctor. If you have concerns about your health, please seek professional advice.

VERY LITTLE IS NEEDED TO MAKE A HAPPY LIFE; IT IS ALL WITHIN YOURSELF, IN YOUR WAY OF THINKING.

MARCUS AURELIUS

INTRODUCTION

In todays increasingly hectic world, it can be easy to overlook your own happiness and mental health, even if you dont mean to. But by taking steps to slow down, recharge and live more mindfully, its perfectly possible to nurture your mind, body and spirit, so that any moments of worry become less frequent and more manageable. Throughout the following pages, you will find a series of tips that are designed to help improve your mental health and leave you feeling calm, positive and empowered. With chapters covering everything from mindfulness to gratitude, and with simple ideas that take a few seconds as well as those that require a bit more time, you will find something to suit you. One things for sure: by taking positive steps towards caring for your own mental health, you are on a journey to becoming happier, healthier and more resilient. Are you ready to be kinder to your mind? Then lets get started

CALM YOUR MIND

Does it feel like you often race through the day, driven by stress? Are you harbouring unspoken worries, or do you regularly experience a sense of free-floating anxiety? If any of this sounds familiar, its time to start addressing these issues to help you feel more resilient and better able to handle whatever life throws at you. Delving into the underlying causes of anxiety can seem daunting at first, but dont worry its unlikely that your whole mindset needs overhauling. You will probably find that by confronting previously unspoken worries and subtly shifting your outlook, you will vastly improve your mental health. In this chapter, well begin to address the issues of stress and anxiety, and look at a variety of ways you can boost your mental strength and calm your racing mind.

WHAT IS STRESS?

Stress is the feeling of being unable to cope in the face of pressure. This pressure can be either mental or emotional, and can stem from work, financial or relationship concerns, or any number of other life demands. While stress itself is not a mental health condition, it can cause serious mental issues, such as worry and anxiety. As stress releases hormones into the bloodstream that trigger the fight, flight or freeze response, it also causes a physical reaction, which can manifest as muscle tension, raised blood pressure and shallow breathing. Whats more, feelings of helplessness that come from stress can be mentally draining. However, by taking measures to manage your stress, you can begin to deal with it effectively and proactively.

WORRYING DOESNT STOP THE BAD STUFF FROM HAPPENING. IT JUST STOPS YOU FROM ENJOYING ALL THE GOOD STUFF.

KAREN SALMANSOHN

UNDERSTANDING ANXIETY

Anxiety is something that most people experience at some point. If youre about to start a new job, give a big presentation or do anything that pushes you outside of your comfort zone, its likely you will be familiar with that nagging feeling of worry in the pit of your stomach. In instances like these, anxiety is entirely natural. Its only when it becomes a fairly constant presence in your life, and even starts to affect the way you live, that it gets more serious for example, if your anxiety is constant, your fears are out of proportion, or you start avoiding certain situations because of your anxiety. There may also be physical symptoms, including muscle tension, nausea, butterflies in your stomach, headaches and dizziness. Being able to calm your mind is a powerful way to ease anxiety.

IDENTIFY YOUR TRIGGERS

To start dealing with stress and anxiety, begin paying attention to the circumstances that precede episodes. Is there a pattern? By spending a little time identifying your triggers, youll be able to manage them more effectively. For example, you might notice you feel most anxious on days where you are overly tired, in which case getting to bed earlier each night may help.

DONT BE PUSHED AROUND BY THE FEARS IN YOUR MIND. BE LED BY THE DREAMS IN YOUR HEART.

ROY T. BENNETT

CHALLENGE NEGATIVE THINKING

Dont simply accept negative thoughts start reframing them in a more positive way. For example, telling yourself, Im not confident enough right before a social event will disempower you. What could you say instead? Perhaps, This situation has always made me nervous in the past, but Im stronger than I give myself credit for. I can do this.

SEEK INNER SILENCE

Becoming aware of the silence between your thoughts can be wonderfully calming. Find a time when you can sit quietly for ten minutes and begin to notice your thoughts. Really listen to that voice inside your head. Whats it saying? Dont judge your thoughts simply become an observer. Then start to notice the silence in between each thought, however brief. Start focusing your attention on these silences, rather than the thoughts. Are the silences becoming longer? Do they feel more peaceful? Seeking out this silence in your mind is a powerful reminder that you can access the calm beneath your thoughts whenever you wish.

WITHIN YOU THERE IS A STILLNESS AND A SANCTUARY TO WHICH YOU CAN RETREAT AT ANY TIME AND BE YOURSELF.

HERMANN HESSE

SWITCH OFF

We live in an always-on world, where we feel we need to be up to date with the latest news and gossip every minute of every day via technology. But constantly checking our phones, sending messages, sharing photos and responding to alerts can become draining and its proven that its not great for your mental health. Start building some offline time into your life each day time when you dont have your phone to hand every moment. Switching off for even 20 minutes is a great start, or simply pop your phone on silent for a while. Why not instigate a phone amnesty in your home one day a week, where every member of the household leaves their phone off? Youll be amazed how much more connected you feel with those around you when youre not all staring at screens.