Skip to main content
Tag

practice meditation

10 Easy Ways to Improve Your Mental Health

By Health2 Comments

Today (Tuesday 10th October 2017) is World Mental Health Day. So here’s 10 easy ways to improve your mental health:

world-mental-health-day

Tuesday 10th October 2017 – World Mental Health Day

10. Regular Exercise
I don’t mean becoming a gym bunny or taking up running. Start walking. Walking is the easiest form of exercise. Take it slow and easy. Do it regularly, a couple of times a week. Gradually build up the distance. It’s even better if you can walk in places of natural beauty, as you’ll have the scenery to enjoy.

NHS Choices says:

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression…

(From: NHS Choices, last accessed: Thursday 28th September 2017)


9. A Better Diet
We could all do with eating a bit better right? Add more fruit and vegetables to your diet – aim for five a day. Cut down on the amount of sugar and salt in your food. Try to drink 6-8 glasses of fluid per day (roughly 1.2 litres). You can learn more about diet on the NHS Choices – Eatwell Guide website.

8. Go Smoke-Free
Despite many smokers saying that a cigarette reduces their stress levels, Nicotine is a stimulant which means it has the opposite effect. It increases anxiety and stress levels, especially when those nicotine receptors in the brain need feeding. Becoming smoke-free has loads of other benefits as well.

7. Drink Less Alcohol
Alcohol is a depressant drug and affects your brain chemistry. Drinking a small amount of alcohol decreases inhibitions and can make you feel happier. But drinking heavily can lead to a lowered mood. It’s also not a good idea to drink if you are angry or upset, as it can make you feel worse and do things that you wouldn’t do sober.

You don’t have to stop drinking alcohol, just cut down on the amount. A good tip is to buy less alcohol. If you buy less alcohol you’ll have less to drink.

6. Meditate
Meditation is about clearing your mind and focusing on the present or a particular thought or emotion. Research suggests that daily meditation for just 20 minutes per day has benefits to mental health after just five days. Benefits of meditation include: lower stress levels, feeling more positive, improved concentration, improves the ability to be in the moment and helps with clarity of thought.

Start slow with meditation. Set an alarm for a short period of time, say 5-10 minutes and gradually build up the time. Gradually build up the frequency of meditation sessions to, so start with a couple of times a week and work towards daily practice. Like anything, your ability to meditate will get better with practice. So don’t be surprised if you struggle with intruding thoughts initially and don’t let them discourage you.

5. Recognise the Signs of Stress
Recognise when your stressed and take steps to de-stress. You can do this by taking a deep breath, focusing on your body, mind and feelings and look for signs of stress. I call this checking-in with myself and try to do it a few times a day. Signs of stress include:

How you may feel emotionally

  • overwhelmed
  • irritable and “wound up”
  • anxious or fearful
  • lacking in self-esteem

How you may feel mentally

  • racing thoughts
  • constant worrying
  • difficulty concentrating
  • difficulty making decisions

How you may feel physically

  • headaches
  • muscle tension or pain
  • dizziness
  • sleep problems
  • feeling tired all the time
  • eating too much or too little

(From: NHS Choices, last accessed: Friday 29th September 2017)

4. It’s okay to say NO
When we think about saying no to people, we imagine the world will end. But the reality is nothing like our imagination. In fact, most of the time, people are okay about it. Remember that it is okay to say no and say it when you need to.

Sometimes it’s better to say no rather than say yes. Otherwise we risk over committing ourselves and spread our limited energy too thinly.

3. Sleep
Sleep is so important for good mental health. Sleep allows our bodies to rest and repair. The average adult needs eight hours of sleep. But children and teenagers need much more. But it’s not just about the amount of the sleep you get, it’s also about the quality. Poor quality sleep lowers resilience and increases the risk of physical and mental illness. Get your shut-eye in and try to have a good sleep routine.

2. Off-Load
We all need people to talk to and to off-load to at times. Some off-load to their families, their spouses, their friends or their therapists. Find some people in your life who you can off-load to.

Important characteristics in people you choose to off-load to: they should give you a feeling of trust, they should have the ability to actively listen to what you say, they should be non-judgemental, they should be empathetic and they should challenge you when needed.

1. Relaxation
Write a list of things that help you relax. Then do some of the things on the list on a regular basis. For example, reading really relaxes me. So every night before bed, I read, even if it’s just for ten minutes.

Write soon,

Antony

References
NHS Choices – Benefits of exercise
NHS Choices – Eatwell Guide
Smokefree NHS
Drink Aware – Alcohol and mental health
NHS Choices – Does meditation reduce stress?
NHS Choices – How to deal with stress
One You – Sleep

mental-health-wisdom-banner



I aim for posts on this blog to be informative, educational and entertaining. If you have found this post useful or enjoyable, please consider making a contribution by Paypal:


Share on Social Media:

15 Non-Essential Items in my Home

By Amazon, Friends & Family, Home, ThinkingNo Comments

We all have non-essential items at home that hold great sentimental value to us. Here are 15 of mine:

Crystals-In-Bowl-Aug-16

15. Crystals

15. Crystals
I love crystals. This bowl of crystals (my friend Jayne bought me the bowl as a Yule/Christmas present) is just the tip of the iceberg.

My home is filled with various types of crystals (clear quartz, smoky quartz, rose quartz, amethyst, lapis lazuli, citrine, turquoise, loadstone and many others), in various forms (tumbled, natural, points, beds & raw).

Each crystal is unique, with its own energy and feel, which is what I love about them and why they hold such sentimental value.

Amethyst-Tree-Aug-16

14. Amethyst Tree

14. Amethyst Tree
This Amethyst Tree was one of the first ‘pagan’ things I bought, when I was sixteen years old. I had to save up for it for weeks. It’s only small and wasn’t expensive. But it holds great sentimental value.

It reminds me of my past. How much I’ve grown and continue to grow. In every aspect of my life.

Sun-Wall-Plaque-Aug-16

13. Sun God Wall Plaque

13. Sun God Wall Plaque
I love this sun God wall plaque that I bought myself on my recent adventure to India. It celebrates the sun, which I worship in all senses of the word.

You can read more about my India adventure in my eight part series of blog posts: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6, Part 7 & Part 8.

gay mirror fabulous multi-coloured

12. My Fabulous Gay Mirror.

12. My Fabulous Gay Mirror
Two years ago, before Simon and I went away to Wales (see Mid-Wales Part 2: Aberdovey Beach & King Arthur’s Labyrinth) I bought a lottery ticket. Then we went away. While away I bought this fabulous gay mirror. I was reluctant to buy it because I didn’t have much money. But the lottery ticket turned out to be a winner and covered most of the cost of the mirror.

I like the mirror just as much as I did on the day that I bought it. I love the bright colours, the shape and it’s weight. It is hung on the wall in my bedroom. The mirror also reminds me of the good memories Simon and I created on our trip to Wales.

Pentacle-Pentagram-Wall-Plaques-Aug-16

11. Pentacle/Pentagram Wall Plaques

11. Pentacle/Pentagram Wall Plaques
Pentacles and Pentagrams are symbols of protection. I bought the bronze pentacle for myself, as a moving in present, when I bought and moved into my apartment 7 years ago (see The Move). It is hung above the door to my master bedroom.

The wooden pentagram was bought for me by the Watts family, at a gay pride stall of all places. The Watts family and I have mutually adopted one another. It is my priviliage to be considered part of the Watts family. The pentagram is hung above my front door in my hallway.

Handmade-Box-Aug-16

10. This Handmade Box

10. This Handmade Box
My friend Simon bought me this handmade and unique box for my 21st birthday. It is beautiful. I keep an array of essential and magical oils in it.

Simon and I have a close relationship and share a wide range of interests. He always buys tremendous gifts and presents, many of which could have made it on to this list. Each gift or present is chosen or made with great care.

Like this box, my friendship with Simon is handmade, unique and beautiful.

Glass-Candle-Holder-Aug-16

9. This Glass Tealight Candle Holder.

9. This Tealight Candle Holder
This handmade glass tealight candle holder was bought for me as a Christmas present by younger brother Alex, prior to his death. So for obvious reasons it holds huge sentimental value.
Apollo-Statue-Aug-16

8. Apollo Statue.

8. Apollo Statue
Every time my friend Kay goes on holiday, she brings me back a wonderful souvenir. I love the god Apollo, so one year when she was going to Italy, I asked her to bring me back a statue of Apollo. She brought me this statue back. It is among my prized possessions.

Kay has brought me many lovely things back over the years. Each of them has found a place in my home. Each makes me smile and think of Kay every time I see them.

Kay is a amazing friend and one that I am very lucky to have.

Altar-Aug-16

7. My Altar – here is a photo of my Altar, which has a various items for various reasons.

7. My Altar
My altar is ever-changing. It changes with the passing of the seasons and according to pagan festivals. I’ve had altars on and off over the years, usually depending on physical space.

Although having an altar isn’t essential, it reminds me that I am a Witch and to practice meditation, spells and other spiritual endeavours.

sye-picture-close

6. An Illustration of Me – drawn by my good friend Sye Watts.

6. An Illustration of Me
For Christmas in 2011, my friend Sye, who is a superb Illustrator, drew this illustration of me. It is framed and hangs on the wall in my hallway.

It makes me smile every time I see it. It always reminds me of what a wonderful friend I have in Sye.

Monkey-Aug-16

5. My Childhood Teddy Monkey.

5. My Childhood Teddy Monkey
This is Monkey, my childhood teddy, bought for me by my Auntie Sue. Monkey has velcro hands and as a child he came everywhere with me. Once my mum even had to rescue Monkey from under a bus.

These days Monkey lives quite happily on my bookshelf.

Brother-Willow-Statue-Aug-16

4. This Willow Tree Brothers Figurine – given to me by my long lost brother.

4. This Willow Tree Brothers Figurine
My brother Shaun bought me this Willow Tree Brothers Figurine for Christmas one year. Shaun is my Long Lost Brother. He’s my older brother and despite not growing up together, we’re really close. Shaun is supportive, loyal, makes me laugh and always has a story to tell. I’m so glad that we met.

I just wish we had met sooner, so that my younger brother Alex and Shaun could have had more time together.

Photograph-Aug-16

3. This Photograph – a rare photo of two of my brothers and myself.

3. Photograph
This photograph. It’s a photo of two of my brothers and myself. It was a photo taken on a family meal for my 21st birthday. Alex, my younger brother (on the very left of the photo), died a few years after this photo was taken (see My Darling Baby Brother). It’s been 5 years since Alex died and I am so glad I have this photo of us brothers together.
February Photo Challenge 10th

2. iMac – my writing tool.

2. iMac
I bought my iMac in January 2012 (see iMac Part 1 & iMac Part 2). It is so many things to me: a tool for writing and for sharing my writing through my blog & creative writing page; a visual collection of memories via my photos; an entertainment station playing music, films, DVDs, Netflix, BBC iPlayer, YouTube; a tool to communicate through Facebook, Twitter, email, forums, Skype, FaceTime; and a tool to learn through the Internet.

It is one of the best things that I’ve ever bought myself.

Books-Aug-16

1. Books (image is part of my top shelf where all my favourite books are kept).

1. Books
The photo (left) is a photo of some of my favourite books. Books that I have read again and again. For me books inspire creativity, educate and inform, but mostly: ignite my imagination.

Books in this photo: Wannabe a Writer?, Sane New World, The Graveyard Book, The Humans, The Time of My Life, The Magician’s Assistant, The Tales of Beedle the Bard, Born This Way, Split, Best Gay Romance 2014, OMG Queer, Franky Gets Real, In His Secret Life, Above, The Gay Man’s Kama Sutra, Elements of Witchcraft, Advanced Witchcraft, Utterly Wicked, Witchcraft: Theory and Practice & Everyday Magic.

What sentimental items do you have at home? Leave a comment below.

Blog soon,

Antony

mental-health-wisdom-banner



I aim for posts on this blog to be informative, educational and entertaining. If you have found this post useful or enjoyable, please consider making a contribution by Paypal:


Share on Social Media:
×