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I was very happy to see that the theme for Mental health awareness week this year is nature! I think this is an excellent theme and as someone who spends a lot of their free time in the great outdoors, I find it particularly relevant. Life, in general, can be full of stress with work, family and everyday life, if you add anxiety and other personal struggles on top of that then life can get very overwhelming. The recent lockdowns have given many people the chance to reconnect with nature and some of those people might not normally have got that chance due to busy lifestyles, so being able to get outside has helped many people cope in isolation at what has been a worrying time.

Personally, I have been lucky enough to have the opportunity to get out on a regular basis. I have owned my horse Sabir for the last 11 years, I keep him in a lovely quiet field next to the local riding school which is also next to a nature reserve and I see him daily. I find my time spent out in such peaceful surroundings allows me to either switch off temporarily from anything that is bothering me or it allows me to think clearly and collect my thoughts and assess situations in a different way. It’s therapeutic and gives me time, space and relaxation.

I also love taking my little dog Zeewa with me, she loves going on walks and walking anywhere with her is a real mood lifter, she really enjoys herself and I think this also has an effect on me as she’s such good company and is always excited to go out so even if I’m not really feeling like it she’s more than enough encouragement! The combination of doing something that I love with my horse and dog, who I also love, in such peaceful surroundings is extremely beneficial and without a doubt, I always feel better both physically and mentally.

I would always recommend spending time outdoors if you are able to, even if you don’t have a dog to walk with there are so many lovely places to explore and it’s a chance to escape the hustle and bustle of everyday life and really reconnect with yourself and nature, it’s a chance to really absorb the sights, sounds and smells and appreciate the world.

Even if you don’t think you have time, it is a good idea to try and make some time for you and your family outside, you will feel and see the benefits.     

By Michelle D’Ambrosio Office Manager at No Panic 

 

Mental Health Awareness week runs from the 10th to the 16th of May and this year’s theme is ‘nature’ and the benefits it can have on our mental health and general wellbeing. Being out of doors surrounded by nature can have a profound impact on our brains and the way we think as natural light increases positive emotions. Here are a few more reasons why you should be spending more time outside. Walking/running or exercising burns calories and improves circulation which can help weight loss and toning of muscles. Fresh air helps the flow of oxygen through the blood allowing your lungs to work better and strengthen heart muscles. This will automatically boost energy levels and improve self-esteem, mood and even sleep quality. Studies have also shown that spending time outdoors can help strengthen our ability to concentrate, as well as strengthening our immune system.

Rumination, or focusing on negative thoughts can often lead to anxiety, depression and stress. By getting out into open spaces and being mindful of our surroundings can offer much-needed relief, encouraging you to focus on staying in the moment, being aware of bodily senses and feelings. Notice the nature around you. See the colours, hear the sounds. Smell the odours.

So whether it is a walk in the park, a stroll by the sea, or a bit of gardening, take some time out of your day to get in touch with nature. Notice how the sun on your face or breathing of fresh air brings feelings of happiness and peace.

“STOP EVERY NOW AND AGAIN JUST TO NOTICE THE NATURE AROUND YOU”

Staying in touch on a regular basis with your family can help you deal with the day-to-day stresses of everyday life. Even if they live just around the corner, you may not spend as much time as you would like catching up with what’s going on. We are sometimes so occupied with our own busy lives we forget how important family is. Family can make you feel loved and cared for, help you find solutions to problems and generally just ‘be there’ when others might not be.

Video calling might not be as good as meeting up face to face but it’s the next best thing and if your family lives far away, definitely the easiest option. Far better than a standard call or text as seeing someone’s face, their expressions and gestures can make a huge difference. The other benefits are that this way of staying in touch is instant, quick, and very easy.

Whether it be via Skype, FaceTime, WhatsApp, Zoom or any other of the fantastic facilities we are lucky enough to have these days, hit that button and make the call. Chatting via video is the closest you can get to actually being with your family members and they will appreciate you taking the time out just for them. It will also give you the opportunity to take five minutes out of your day to sit down with a cuppa, relax and have a bit of quality time with that special person that means a lot to you.

“Distance means so little, when someone means so much”

A compliment is a polite expression of praise or admiration. They make both the giver and the receiver feel good. Appreciating others leads to more fulfilling relationships and better communication. So why don’t we use more of them?

We are usually so busy living our lives and going about daily routines that we often forget to appreciate those who are most important to us. It is really easy to take people for granted, whether it’s family members, friends or work colleagues. Not showing appreciation to others or giving them value can have a negative effect on any relationship. This is why just saying a few kind words and adding a smile can make all the difference.

Top Tips For Complimenting

• Pay attention to those around you. Notice how they are dressed or the perfume they are wearing.
• If certain people mean something to you, tell them.
• Be genuine in your compliments and to the point.
• Compliment without expecting anything in return.
• Saying nice things can easily become a habit if you do it regularly.

So what are you waiting for? Take today and make it a good one for yourself and everyone you come into contact with just by saying a few kind words.

Music can have a significant effect on your mood. How often have you heard a song that brings back immediate memories of happy/sad times? You are instantly transported back to times gone by and the emotions are vividly relived. This is all the proof we need to show that music has an unbelievable power over the thoughts we think and the emotions we feel. have shown that music can even reduce blood pressure and lower heart rate.

Listening to sad music will more than likely make you feel down, while upbeat music will give you energy, so there is every reason that listening to certain tunes will help you relax and reduce stress. The best kind of melody to do just this would be of a slower tempo, something classical or coffee-lounge jazz perhaps?  

Using headphones is ideal, as these block out any ‘outside’ noise helping you to concentrate on the music. This method of destressing your mind and body can be used anytime, anywhere by anyone. Free therapy at your fingertips. ???? ????????

Sometimes on waking we can be daunted by the day ahead. All those tasks that lay waiting! If this sounds familiar and you’re feeling anxious about all that needs to be done. If you are overwhelmed by not getting the jobs started, let alone finished. Stay calm there is a great way to get on top of it all.

Sit yourself down and write a list in order of priority, number one being the most important. Now, be firm with yourself and concentrate on just number one, stick at it until it’s done. When completed, put a huge, red tick next to it.  Reward yourself with a cuppa before tackling number two. It isn’t important if you finish the list or not, the main thing is that even by doing just one thing on the list you have achieved something, and that is a great feeling. look at that red tick.   √

While you are at it, why not add a few inspirational goals for the week ahead? For example:

Monday: Go for a walk. Tuesday: Be mindful. Wednesday: Catch up with friends. Thursday: Have a spa session ……………….

Give it a go, it really works.  

How can No Panic help?
No Panic specialises in self-help recovery and our services include:
Providing people with the skills they need to manage their condition and work towards recovery.
Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

Playing board games can be a great way to have fun. Just by connecting with others and having a laugh, you will decrease any stress almost instantly. Board games have become more popular again recently, a trend that is growing rapidly. But did you know that there are many other benefits from getting those old favourites out of the cupboard? Here are just a few examples:

✅ Spending quality time with those you love.

✅ Many games encourage you to think which stimulates the brain.

✅ Boosts self-confidence.

✅ Helps to keep you grounded and mindful.

✅ Playing in teams can strengthen relationships.

✅ Educational games will increase knowledge.

So why not pull the Monopoly out the cupboard, set up the chess set or build those Jenga bricks and have some fun!

One of the best things about donating to charity is simply feeling good about giving. Whether it is donating clothes to a charity shop, giving money or volunteering your time, the benefits will make you feel just great. Being able to give back to those in need helps you achieve a greater sense of well-being. Just knowing you have done something for others without expecting anything back in return says a lot about yourself. All charities will agree that ‘Every little helps’ so whatever you can give will make difference to not just others but also yours truly.

To be kind is good. To be kind without expecting anything in return is better – Tariq Ramadan

You can find out more about volunteering for No Panic here: https://nopanic.org.uk/volunteer-with-us/

If you would like to donate to No Panic you can call in to the charity shop or click here:

Laughter has often been quoted as being the best medicine and with very good reason. Nothing works quicker to bring your mind and body back into balance than a good laugh! Laughter relieves physical tension and stress lifting your mood in minutes. Laughing is actually good for your health! It releases feel-good brain chemicals which automatically reduces stress and boosts your mood. So why not pass it on to others?

Just imagine if you were on the receiving end? Your phone beeps, you pick it up and the message makes you smile. This will automatically trigger your brain to release neurotransmitters like dopamine, serotonin and endorphins. The endorphins act as a mild pain reliever, serotonin is an antidepressant and dopamine creates feelings of pleasure and well-being.

So today make it your goal to spread some laughter and send/tell some jokes to friends and family knowing that you will not only make them feel good but you are doing something that is good for you too.

Here are a few to get you started:

What’s the best thing about Switzerland? I don’t know, but the flag is a big plus.

Have you heard about the new restaurant called Karma? There’s no menu, you get what you deserve.

What did the left eye say to the right eye? Between you and me, something smells.

Why do French people eat snails? They don’t like fast food.

Two artists had an art contest. It ended in a draw.

Have a happy day!!

Friendship is good for your health. It is not how many friends you have in life that’s important but the quality of friends that really counts. Being able to chat away with someone of confidence has many benefits such as reducing stress and boosting happiness. Good friends are always there if times get tough or when there are things to celebrate. They can also prevent loneliness and increase our sense of belonging. Our friends can keep us grounded and help us sort out problems. A great quote to prove this is “A problem shared is a problem halved”, this is that feeling you get after unloading your worries or anxieties onto a friend, it feels as though a weight has been lifted from your shoulders. Not only that but a true friend will then help to find solutions and support you when needed.

As humans, we are social beings and need connection with others. It is quite often underestimated just how much a good chat can have a positive impact on our day. So why not take five minutes out of your day and catch up with a friend? You know it will make you feel better.