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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:

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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

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Creative Writing: Middle

By Creativity, ThinkingNo Comments
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Inkwell & Quill. (Image Copyright: Sye Watts/Antony Simpson.)

This is the second part in a blog post series, where I’ll be sharing some of what I’ve learned about creative writing over the last few years. The first blog post in the series was Creative Writing: Beginning.

1. Remember Your Aim
You should be writing something that entertains and is enjoyable to you and others. That’s all your creative work needs to do. It doesn’t need to be a work of literacy genius.

2. Your Writers Voice
Your writers voice is part of the art of creative writing. It will be influenced by Perspective, which I have wrote about here. It may change dramatically in different works.

Some writers try to emulate the voice of writers that they admire. This can be an interesting exercise and way to explore how those writers show their distinctive voice. To get the most out of this exercise, rather than passively read, you need to analyse how they crafted their voice.

Author Elizabeth Gilbert whom has written of many books, developed her writers voice by writing each of her books to friend or family member. Her writers voice in Big Magic, a book about living creatively, is warm, caring, passionate, engaging and captivating throughout.

Your unique writers voice will generally develop over time, with regular writing practice. The key point here is: practice.

Simple Writing – Writer’s Voice: What it is and how to develop yours is a good article to read, where the author writes about phrasing, tone, attitude and gives some tips on how to develop your writers voice. But nothing really beats writing lots.

3. Keep Going
Don’t let fear hold you back from starting, continuing or finishing a piece of creative writing. Even if, as your writing, you think it’s the worst thing ever written, keep going.

As author Anne Rice says in this video, ‘Just kick out the pages:’

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So keep writing, everyday if possible. Don’t be hard on yourself if you can’t manage everyday. Just write when you can. Whatever time you are managing to write, it’s better than not writing at all. Remember that if you keep going, eventually you’re going to finish. You’ll be bringing a new story into the world, which is wonderful.

4. Dialogue
Some rules generally apply:

  • Less is more.
  • Most people don’t talk to themselves. So don’t have characters do it.
  • It should be a conversation, not a monologue or full of large longwinded statements.
  • Don’t have a character explain to another character what happened in the last scene you wrote. It feels repetitive and tedious to the reader. One character can summarise to another character if absolutely necessary. But if the other character needs to know the details, then maybe he/she should have been in the last scene as a witness to events.
  • Only on rare occasions should you cut the end of dialogue, like this: . If you do it all the time, the dialogue isn’t moving the story along and the reader will get frustrated that no character ever finishes a sentence. Plus regularly cutting the end of sentences will lose its value and significance.
  • Dialogue tags such as he said and she replied are useful to identify who is talking and how they are saying what they are saying. But the overall tone of the conversation should be clear from the words in the dialogue.

To improve your dialogue listen to the conversations of strangers in every public place that you visit. The dialogue you write should sound like that. It should have hooks. During the editing process, which I will write about in the next blog post in the series, it is useful to read it aloud to yourself or someone else.

5. Tense
Generally past or present tense is used. Future tense is rarely used. Once you’ve decided which tense to use, be consistent and use it throughout your creative work. Here’s an article that explains tense simply: Creative Writing – Tense.

6. Description
General fiction set in the real world needs less description than creative works set in other worlds. If your creative work is set in the past, future or another world consider: societal structures, culture, religion/belief systems, etc. Only tell the reader what they need to know.

Avoid writing cliché opportunities to describe a character or settings. One such example of a cliché opportunity is the main character standing in front of a mirror observing and describing themselves to the reader. It’s been done so many times, that it has become a cliché.

A good tip, when it comes to description is to make references. So for example, rather than writing: Jean drove off in her red car. Write: Jean drove off in her red Nissan Micra. Be aware that over time these descriptive references might date your creative work. Some descriptive references are so embedded into society that they could never date your creative work.

In my short story A Few Amazing Moments I deliberately used descriptive references to set the time in recent history that the various scenes were set in.

Perspective alters how you describe things. You can read more about perspective here. Pacing alters the amount of description a scene has. You can read more about pacing here. But the rule is: in slower scenes more description is allowed. In action or fast-paced scenes there should be less description. To much description or to little can significantly impact on your overall pacing.

7. Back-up Your Creative Work – Regularly
We’ve all heard nightmare stories about writers whom have lots their entire work because of a computer crash or computer dying on them. They either didn’t hit the save button or didn’t back-up their computer or both. I’ve lost large chunks of scenes in the past because I didn’t hit the save button often enought. I’ve also lost entire creative projects because a computer decided to die on me. So here’s the advice:

  • Hit the save button at the end of every paragraph.
  • Back-Up your work regularly. Some people use the cloud. I personally use Time Machine and then do a manual copy/paste back-up on an external hard drive once a week.

8. Done Is Better Than Good
This advice comes from Author Elizabeth Gilbert. In her book Big Magic, which have reviewed here, she writes about the danger of perfectionism.

If you aim for your creative work to be perfect you will drive yourself insane. No matter how much time, energy, effort and work you put into a creative work it will never be perfect. So rather than striving for perfection, aim for completing your creative work to the best of your current ability.

So many creative people, leave work in their desk draws, unfinished, because they don’t feel it’s good enough. Because they are aiming for perfection. Just take a second to imagine the number of superb stories that never see the light of day, let alone get read, because the writer is aiming for perfection.

9. First Draft
Congratulations on completion of the first draft of your creative work. But for a good writer, it’s not even half finished yet. The manuscript now needs to be edited, which may include some re-writing.

In my next blog post of the series, I’ll be writing about editing (including an editing checklist), feedback and publishing options.

Write soon,

Antony



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A Tale Of Overcoming Adversity

By Friends & Family, Happiness & Joy, Inspiration, Life, Thinking4 Comments
sun-catcher

My new sun catcher.

I’ve wanted to write this post for a long time. I’ve started it countless times, looking at adversity from many different angles. In the end, I decided that the best way to express what I want to say about adversity and overcoming adversity is through a little tale.

Growing up I had difficulties with reading and writing because of Dyslexia and Dyspraxia. At sixteen years old, I had a reading and comprehension age of fourteen. I remember when I was younger, having to read paragraphs two or three times to get the meaning of the words. The thought of reading a book at this age, was like the thought of climbing a mountain.

I couldn’t write my name until I was ten years old. I understood what we were taught in classes, but just couldn’t write it down on paper in an organised and structured way. I got very good at talking and verbal presentation to compensate.

Fast forward to now. I have overcome adversity in relation to reading and writing. I’m always reading at least ten books at any one time. I read nineteen books last year (see Book List 2015) and I read twenty-eight books the year before that (see Book List 2014). I regularly get sent books by publisher’s publicists to read and review. Thankfully I no longer need to re-read paragraphs two or three times to understand them. I write creatively on a regular basis. I’ve recently published a short story entitled Soulmates and write for The Gay UK.

In addition to the above: I have done well academically. I have been to university twice and about to go back to university to complete a further module. I have gained a HE Diploma in Children’s Nursing and a Honours Degree in Nursing, graded at a 2:1.

The reading, the writing and the university wouldn’t have been possible without overcoming adversity. But what’s really interesting is that I’ve learned some fundamental things that were required in order for me to overcome adversity. These included:

  • Grit or determination. Not giving up. Continuing to read and write, even when I felt like I was banging my head against a brick wall.
  • The support of others. My mum fought the education authorities to get the professional help I needed to learn to read and write. Teachers, Teaching Assistants and Volunteers all spent countless hours teaching me to read and understand what I was reading. My mum fought the health authorities to get the practical support from a brilliant and professional Occupational Therapist. And of course my mum helped and supported me in so many other ways: spending time reading with me, taking me to my Occupational Therapist appointments, just listening when I needed to vent my frustration, etc.
  • Practice. Repetition is the key to learning and the way of getting good at anything. Think of when you learned to ride a bike as a child.
  • Being driven by my love of literature. Even with my difficulties in reading and writing, I used to be captivated by the stories my mum would read to me at bedtime. By how words could ignite my imagination and make me feel very real emotions.
  • People having belief and faith that I could overcome my reading and writing difficulties. This includes both family and friends.
  • Believing in myself, or at least hoping that I could overcome these reading and writing difficulties.

I would imagine that these fundamental things are essential for anyone trying to overcome adversity. I wanted to share these thoughts, for anyone currently struggling with adversity. If you have overcome adversity, how did you do it? What did you need in order to overcome adversity? Leave a comment below.

Blog soon,

Antony

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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:


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