Shore Therapy

Christmas – the best time of year….or is it?

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Christmas is fast approaching this year, and while it is a brilliant time of fun & laughter, excitement & joy, family & friends – it can also be a time of stress & anxiety, Depression & sadness, and of loneliness. Most of us don’t realise that almost all of us experience a range of emotions in the lead up to the holiday period – many of them positive emotions but also many of them are those negative thoughts that nag away at us.

There are some important things to remember if you struggle through the festive season – firstly, it is ok to have negative thoughts and feelings. All of us have them – even that one person who is decked out in Christmas top to toe and has their house decorated like Santa’s Grotto. It is when these thoughts and feelings are persistent and constant that we should recognize, acknowledge, then do something about. This may be asking for help from family and friends, seeking help from a mental health professional or simply getting back into those routines (and sticking to them despite the disruption of the holiday season) that we know help our mental status i.e. exercise, meditation, proper sleep patterns etc.

Secondly, lets be mindful of what is causing these feelings – some of us are drinking more heavily and more often because of all those Christmas parties we are attending, are we stressed with the organization of gifts, and menus, are we under financial strain – there are many things that can cause these negative emotions but understanding why we are feeling that way is the first step to being able to manage those feelings.

Small things we can implement may help us manage this tricky time of year. Start getting organized now – think about what you need to buy, what you need to make, what gifts you’re giving and to whom and what events you would like to attend. By getting this preparation done early, you can concentrate on getting things done bit by bit – making the tasks, the events and the entire holiday period seem less daunting. Online shopping is a great way to do your shopping without having the stress of big crowds and busy malls – but for this to be effective it has to be done early.

Being organized early also means that the financial burden of Christmas is easier to manage. Being able to put money aside or buy gifts with each pay packet can mean that the stress and worry of affording Christmas is not as severe. Setting a budget is extremely helpful – but you have to stick to it. It is ok to be on a small budget – family and friends understand that this time of year isn’t all about gifts and they will appreciate your time and your thought. Your mental health will thank you if you set a budget which is achievable. There are a lot of tools out there that can help with budgeting if you struggle such as https://sorted.org.nz/, but sometimes it is as easy as picking the maximum you can and want to spend and sticking to it.

When it comes to Christmas parties and events – the pressure to consume alcohol can increase and can seem overwhelming – remember to always only drink what you’re comfortable with and that you don’t have to drink at these events. For more information read our recent post on how to feel included in social situations without drinking (http://www.shoretherapy.co.nz/social-drinking-and-how-to-opt-out/). Drinking in large quantities can be a depressant and often this happens at this time of year with numerous parties and events to attend. Just remember that this is likely to lower your mood. If you’re already experiencing negative thoughts and feelings then it may be helpful to lay off the alcohol. Its also important to remember that throughout the holidays many substance and alcohol abuse issues are more likely to arise. With a pressure to feel jolly and festive, it is easy to reach for those substances that help elevate your mood, and many of those substances like alcohol seem to be readily available whichever way you look. Use the resources that are available to you – AA meetings, Alcohol and substance abuse counsellors, your sponsors. It is tempting when you’re feeling low and it seems that everyone else is happy and jolly but remember partaking in these substances can result in much lower feelings – guilt, remorse, loneliness, nervousness and depression and more than likely other people are feeling exactly as you are.

Loneliness becomes increasingly obvious at this time of year – every movie you watch, every song you sing, every Christmas function you go to – all surround around family and friends. It can be difficult for those of us who don’t have a close support network, whether it be because our family and friends are far away geographically, that you’ve just moved to a new neighbourhood or because members of your family have recently passed. There are numerous reasons you can feel lonely at this time of year but get out there and get involved. Find groups you can join, places you can go. It is hard to find the motivation to put yourself out there – but you get to build your own support network and there are always people who want to be part of it. Open yourself up to these opportunities and you may find that you have a far stronger network than what you thought.

Remember that it is completely ok and normal to feel stressed, anxious, sad or lonely at times over the holiday period but if these feelings are persistent and constant then professional advice may help you to cope. Shore Therapy operates in both Northland and Auckland and can help you throughout this time period.

Mental health & Exercise – how do they interact?

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We are officially into spring and as the weather warms up it is a perfect time to be heading outside and doing some exercise – but what’s the point?

While there are a myriad of physical health benefits related to exercising, there are also many mental health benefits too. From lifting your mood to reducing symptoms and health risks, exercise is great for your entire wellbeing.

Exercise will often cause our body to release chemicals called endorphins – these are what cause us to feel good after we have been exercising. They are released into the blood stream both while we exercise and afterward and it is believed that this can enhance our mood for up to 12 hours from just 20 minutes of exercise (1). Endorphins interact with our pain receptors so when these are released our perception of pain can be diminished. Neurologically – endorphins bind to the same receptors as what several pain medications bind to. The result is experiencing less pain, which in turn can put us in a better mood. Blood supply also increases while we are exercising – that is why we sometimes notice our faces becoming rosy during activity. The same thing happens to the brain, this improves the oxygenation of the tissues which then helps our neuronal activity (2). Increasing the activity of the brain in this manner can then strengthen those positive pathways in the brain, meaning they are easier to use. Having those positive thought pathways strong could mean that they are used more frequently – perhaps regulating our mood easier.

Exercise is often a good stress-relieving technique. Many people in high stress lives will make sure that they have included exercise in their routines as it often can help them focus and become more clear headed. By focusing on exercise for short periods of time, we are having a break from the sometimes constant stresses of life. Often, exercising will give us a boost of energy so it means when we return back to our daily tasks we are more capable and ready to face our tasks head on.

It is thought that regular exercise can help to reduce the likelihood of depression, and many mental health professionals will include exercise in their treatment plans for their clients. Certain types of exercise are thought to improve our cognitive function which is believed to help prevent the onset of some neurodegenerative diseases such as Alzheimers and Dementia. These types of exercise include things like dancing which uses both sides of the brain and includes some cognitive thought as well as using the body physically (3).

Self-esteem can be improved with regular exercise – not only do we feel more positive when we exercise but we can feel better about ourselves. Naturally, when we continue to exercise we will notice that we are becoming stronger, fitter, more capable of certain activities. This all helps build self-esteem so can help with issues like anxiety and depression. In this way, exercise can also give us a sense of control over our lives. It is a perfect example of being able to see progress when work and effort is put into certain tasks. Many exercise regimes have small achievable goals to work toward but which are manageable and can be regularly met. In this way, this can teach us how to apply goal setting to other aspects of our lives.

We know that exercise helps us physically, but this in itself can help with our mental state. If we are constantly in pain or have a continuing ailment it can cause a lot of negative thoughts and feelings to arise. If exercise can help these physical issues, it then follows that our mental health can be aided just by feeling better physically.

There is a world of different forms of exercise available – not all of which have to cost a huge amount of money. Northland and Auckland have some of the best walking tracks through forests, mountains and urban settings which are easy to access and available to use when suits you and your schedule. There are plenty of outdoor parks which are great to work out in. Northland and Auckland also has a wide range of gyms, personal trainers and bootcamps that can be signed up to as well as yoga, Pilates, dance classes etc.. that you can also become involved in. Northland has a great run/walk series which includes walks/runs of varying lengths around the region spaced at intervals throughout the year – this is a great way to get not only you but your entire family involved in getting out and about and improving overall wellbeing.

It is thought that the length or type of exercise that you do is not as important as frequency. Exercising in any form several times per week and including this in your weekly routines is thought to be the most beneficial. So gather the family, get them on board and get out there. Find an exercise type that you enjoy doing and implement it into your life. Place as much importance on exercise as you would on sleep, food, social interaction and work. Use exercise not only to improve physical health but as great wellbeing and mental health techniques too.

 

1https://www.healthnavigator.org.nz/healthy-living/physical-activity/physical-activity-mental-health/

2(https://www.psychologytoday.com/us/blog/what-works-and-why/201803/why-exercise-is-so-essential-mental-health

3 https://www.sciencedaily.com/releases/2017/08/170825124902.htm

 

The Dangers of being a Workaholic

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WorkaholicWhat is a Workaholic?

Current Research:

Current research from the University of Bergen has shown a serious link between being a Workaholic and psychiatric disorders. It seems that those who are identified as a workaholic scored higher with psychiatric symptoms than those who are not workaholics.

The University have released some preliminary results showing how big the association between psychological issues and workaholism is:

When the study compared both workaholics and non-workaholics they found that 32.7% of workaholics met the criteria for Attention Deficit Hyperactivity Disorder (ADHD) while only 12.7% in the non-workaholics group. Similarly, 25.6% of workaholics met the criteria for Obsessive Compulsive Disorder (OCD) while a mere 8.7% were non-workaholics. This trend continued with 22.8% of workaholics meet the criteria for anxiety compared with 11.9% of non-workaholics, and 8.9% of workaholics versus 2.6% of non-workaholics for the depression criteria.

Perhaps this study is suggesting that workaholism may be a sign of more serious psychological or emotional issues.

It is important to note that this study, at this stage, does not indicatively prove that workaholism is a cause of such disorders. It is however showing a strong link between them.

 

So Are You a Workaholic?

If you or those around you have labelled you as a workaholic, then the below test may be a helpful indicator as to whether you are a workaholic and should seek professional support.

Please circle the most appropriate answer to the best of your knowledge.

Over the past year how often have you experienced the below:

1 You think of how you can free up more time to work. Never Seldom Sometimes Often Always
2 You spend much more time working than initially intended. Never Seldom Sometimes Often Always
3 You work in order to reduce feelings of guilt, anxiety, helplessness or depression. Never Seldom Sometimes Often Always
4 You have been told by others to cut down on work without listening to them. Never Seldom Sometimes Often Always
5 You become stressed if you are prohibited from working. Never Seldom Sometimes Often Always
6 You deprioritize hobbies, leisure activities, and/or exercise because of your work. Never Seldom Sometimes Often Always
7 You work so much that it has negatively influenced your health. Never Seldom Sometimes Often Always

Scoring Often or Always on four or more criteria identify a workaholic.

If you are concerned about yourself or a loved one being identified as being a workaholic and would like more information or support please contact a mental health professional in your area, or us at Shore Therapy.