How To Tackle Anxious Thoughts

Anxiety is such a common form of mental illness that many people will suffer from it without
particularly realising it, believing it to simply be the norm or a consequence of a current situation
such as having to deal with a difficult domestic situation or a busy working life.

In reality, anxiety is something that feeds on itself, establishing patterns of thought that will recur
time and again. At best, it disrupts and prevents you from having peace of mind. At worst, it can hold
you back from making important decisions, stop you achieving goals and thus contribute to other
problems like depression prompted by a sense of failure and inadequacy.

Working with a CBT therapist can help with anxiety, by tracing thought patterns back to their origin.
This enables you to challenge anxious thoughts. Just because you feel or think something does not
make it true; it can be very effective, for example, to work on tackling these by asking yourself
whether they are likely to be true or not. In most cases, the answer is definitely no.

What CBT will teach you is how to challenge and reassess these thoughts. All too often the response
to a negative thought is to let it snowball and become catastrophic. Beginning with a thought of
what may go wrong, it can then become what will go wrong and then turn into a worst case
scenario, however unlikely in reality.

CBT can help stop this thought pattern by reassessing it. Asking seriously whether it is likely to
happen is a start. This can be bolstered by rational assessments, such as: when you last thought this
way, did the bad thing happen? As the answer is almost always no, you can be sure it won’t do so
this time.

Of course, some people may need more help because they have a general anxiety disorder, which is
something a specialist can identify after a referral from a GP, so if the symptoms are severe, ranging
from an inability to let go of negative thoughts to your work, home or social life being directly
impacted, this may be the cause.

How Does Nature Help Our Mental Health?

How Does Nature Help Our Mental Health?

Prioritising our mental and emotional health and wellbeing has never been more essential
and, with so much pressure seemingly piling up around us on a daily basis, ensuring that we
are promoting resilience within ourselves has never been more important.
Stats show that the overall number of people citing mental health conditions like depression,
anxiety and stress, among others, is one the rise. According to mental health charity Mind, a
20 per cent rise in the number of those with common mental health conditions was seen
between 1993 and 2014.

Anyone can experience problems where mental health and wellbeing is concerned and, as
such, finding ways to help boost resilience and keep ourselves strong, even when life’s
stressors do manifest themselves, can prove particularly beneficial.
The good news is that there are a lot of ways in which you can give yourself a mental health
boost – and one of the most immediately effective of them all is to get out and about in
nature.
The definition of what constitutes nature is, thankfully, very broad and there are lots of ways
in which you can engage with the natural world, whether that’s by heading to a local park,
exploring forest and woodland, going to the beach, walking along the canal, spending time in
your own garden, filling your home with indoor plants… there are countless ways in which
you can do it.

Spending time outside in beautiful green spaces can do wonders for your mental and
physical wellbeing, as can simply bringing nature into your life such as by growing your own
fruit and vegetables or working on your own flower garden at home.

Exercising outside is another way you can connect yourself on a deeper level with the
outside world, as can spending time with animals… and you may well be surprised at just
how quickly your mood lifts, with stress and anger melting away and leaving you feeling
calmer and more relaxed.

Other interesting potential benefits include reduced loneliness, a greater sense of connection
to your local community, a boost to your confidence levels and self-esteem and even better
physical health.

Something to consider practising while you are out enjoying nature is mindfulness. This is an
amazing meditative tool you can use that can help promote even greater mental health and
wellbeing.

The idea is to keep your attention focused on your breathing and, when your mind inevitably
wanders, to bring your focus back to the breath each time, acknowledging the thought but
not dwelling on it.

Being outside, you could consider focusing on birdsong instead of your breath. Listening to
the birds can be especially good for our mental health, with a recent study from the University of Surrey finding that birdsong does have restorative benefits and that, of all the
natural sounds, it was the most cited as helping aid stress recovery.

So there you have it! If you have been feeling overwhelmed of late, perhaps immersing
yourself in nature could be a way to help centre yourself and give you a bit of a boost.

If you’d like any further help or advice from a health and wellbeing coach, get in touch with us
here at The Rise of the Phoenix today.

Maintain Mental Health in 5 Easy Steps

How To Maintain Mental Health in 5 Easy Steps

The number of people struggling to maintain Mental Health is at a huge high!
Here at The Rise Of The Phoenix, we know just how hard this can be, so we have put together 5 simple steps that should help you to maintain good Mental Health.

Whether you are suffering from Depression, PTSD, BPD, Addiction or others, these steps can help you get through. Remember to start off small and build yourself up, you never want to overwhelm yourself & that is actually key to being able to maintain good mental health.

 

Maintain Mental Health Tip 1:

Choose Joy & take control of your life

Begin to choose things in your life that make you feel uplifted or happier.
Often, every day, poor mental health is caused by feeling trapped & not feeling happy with our surroundings.
It is so easy to let the pressure from the outside fall in.
Telling ourselves that we can’t change this because

‘this person won’t be happy’
‘We couldn’t find another job
‘It would be impossible ‘we can’t let this person down’
‘What would others think?’

is a sure way of keeping yourself trapped & stuck in poor Mental Health.

In most cases, the things we want to change are easily done and it is just a case of us pushing past that fear barrier and putting ourselves first.

You can start off small, choosing yourself instead of the housework for example & build up from there. Choosing yourself becomes such a feel-good feeling that you want to do it every time. It may make you feel uncomfortable at first, but when you are posed with a decision, simply ask yourself, will this bring me joy? And then choose what YOU want to do.

 

Maintain Mental Health Tip 2:

Find a Routine that works for you

Having a routine is key to keeping yourself on track.
Create yourself a new routine that really works for you and ensure it includes things that give you that feel-good feeling.
Try to give yourself a new focus, set small goals & keep it to things that are reachable each day so that you are not overwhelmed.
Try to stick to the same routine every morning so that your day starts in the right way.

**Extra tip

Figure out what your triggers are and change your routine around them.
For example, if I know that on a Thursday I find myself falling into depression, I look into what happens on a Thursday for this to happen.
I notice that it is my day off & I come downstairs and just sit and watch TV & just stay there.
The difference on this day is that I have no aim & therefore my mind doesn’t know what to do & just goes into a place of depression.
To avoid this, I keep my usual morning routine of getting up, getting showered and dressed & I make the beds.
I ensure that the first things I have done in the morning have set me up for the day.

 

Maintain Mental Health Tip 3:

Leading a healthier & more active lifestyle

I know, you probably don’t want to hear it!
But honestly, watching what foods bring your energy levels down & what ones make you feel good can really support your mental health journey.
It is also proven that even light exercise can have huge benefits to you.
Even if you just try to get out for a walk once a day, it will still do wonders for you.
Eating well & moving more will increase your energy levels and release endorphins.
It will also enable you to get out, get grounded & get some fresh air and daylight as well as sleep better at night.
You will probably see positive changes in your body & fitness levels too which will make you feel happier within yourself.
You can make this part of your routine too.

 

Maintain Mental Health Tip 4:

Meditation

Meditation has so many proven benefits, including helping to reduce stress, anxiety & symptoms of depression.
You don’t have to be a spiritual goddess to access meditation. In fact, we have a whole library of amazing meditations ready for you to access for free!

Even setting aside 5 or 10 minutes a day to meditate can do so much for your mental health & help you to create more inner awareness.
Don’t stress when it comes to meditation, it is not as hard as it seems.
Some people struggle to quieten their minds, and that is ok.
Just allow those thoughts to come in and simply acknowledge them & let them go.

 

Maintain Mental Health Tip 5:

Have a Support Network

Having people to lean on and reach out to when you are struggling is so important.
You may have family members or friends that you can speak openly with about things that are causing you stress or worry.
Sometimes people do not have others to turn to & this is why we have created The Rise Of The Phoenix.

Here you can have a support network that is there for you without judgement.
Getting things off your chest and sharing the load is so important.
We tend to overthink and the scenario that may have started as something small has then turned into a huge mountain in our minds.
When we offload and get support, we create space for advice and can see that there is a way out of whatever we are going through.

We hope this helps!
If you haven’t already joined us – Join Now!
The Rise of The Phoenix is a social media-based site that offers free support & self-development courses for people struggling with their mental health.
We are an inclusive community ready to help others rise & bring more light into their lives. Come & join us for free. www.theriseofthephoenix.co.uk