Shore Therapy

The Impact of Social Isolation

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In 2018 a US National Survey announced that loneliness has reached an all time high. Nearly half of the participants reported feeling alone all or most of the time, even when in relationships. With the recent global COVID-19 pandemic and lockdown being enforced to all our citizens, social isolation is something we all may have to face. So, it is best to understand the impact that social isolation can have on us, and what we can do to combat this.

It has been identified by the American Psychological Association that loneliness and social isolation has severe health and psychological risks. Lack of social connection impacts us as much as smoking 15 cigarettes per day, or having a severe alcohol dependence, and is twice as harmful to our physical and mental wellbeing as obesity. It is so serious that Loneliness is known to increase your risk for premature mortality.

So how does Loneliness and Social Isolation Affect us?

There is evidence that social isolation and loneliness has been linked to the below adverse health issues:

  • Sleep Disturbances – such as too much sleep, or not enough sleep.
  • Increased Depression
  • Increase Stress and Anxiety
  • Impaired Executive Functioning – issues in the below areas.
    • Planning and organization
    • Flexible thinking
    • Performance
    • Multi-tasking
    • Problem solving
    • Self-awareness
    • Social interactions
    • Motivation
    • Appropriate behavior
    • Emotion control
    • Concentration
    • Comprehension
  • Poor Cardiovascular Function
  • Impaired Immune System
  • Increased Risk of Premature Death (50% in some populations)
  • Increased Risk of Stroke (30%)
  • Increased Risk of Developing Heart Disease (30%)
  • Increased Risk of Dementia (40%)

How do we combat Social Isolation?

Other than the above issues with social isolation and loneliness, the forgotten problem is that, the longer we go without social interaction, the harder it is for us to reinsert ourselves into it. We become so used to our own time, our own company, that being around other people and being expected to meet their social needs can feel exhausting and overwhelming. While this is the case, we need to try to push ourselves into slight discomfort in order to reach out to those around us.

In this scary time, by reaching out to another person, or a help line, it may not only help you – but also help someone who is also feeling overwhelmed or isolated. If you can’t reach out to friends and family over the phone, Skype or FaceTime, but still need to talk, try the support lines at the bottom of this page which are open and available 24/7.

Some Tips to Get Through Isolation:

  • Use technology such as video call apps (WhatsApp/Skype/Snapchat/FaceTime) to keep in touch with family and friends
  • Try and remain in as much of a routine as possible – Have a wake up time, organise an activity each day, get dressed and showered (do not remain in your pyjamas). If we maintain some sort of routine, it helps us feel more in control which helps us feel less anxious. If we feel out of control, we feel chaotic.
  • If you are working from home, try to make a space completely separate from the rest of the house (and outside your bedroom) where you can ‘go to work’. This will help you psychologically put barriers in place so that work stays at work and separate from home. Wearing work clothes while in work mode can also add more of a separation.
  • If you have children, while there is a focus on children still having to ‘learn’ while at home, the priority is that you and your children stay safe – which includes mentally safe. Finding activities or projects around the house that the kids can get involved in can be really helpful to quell the boredom.
  • Find activities to keep you occupied, like learn a new skill – painting, knitting, gardening, weight training etc.
  • Remember, this is going to be hard, it is okay to feel worried, overwhelmed, grumpy. When we get stressed, we flick into our primitive brain, and we struggle to connect with the rational part of the brain so we can feel a bit chaotic. It is important to take a moment, take a deep breath and mindfully focus on something in your environment.
  • If you feel you are not coping, it is important to talk with a health professional. For support with grief, anxiety, distress or mental wellbeing, you can call or text 1737 – free, anytime, 24 hours a day, 7 days a week – to talk with a trained counsellor.

 

 

Need to talk? – Call or text 1737

LIFELINE – 0800 543 354 or text 4357

Depression Line – 0800 111 757 or Text 4202

 

For more information on how to cope with COVID-19 and Social Isolation see below:

https://depression.org.nz/covid-19/

https://www.health.govt.nz/our-work/diseases-and-conditions/covid-19-novel-coronavirus/covid-19-novel-coronavirus-health-advice-general-public/covid-19-taking-care-your-mental-wellbeing

Above all, Stay Safe.

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

 

Postnatal Depression and Anxiety

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Most of us have an idea of what postnatal depression is, but its important to understand the scope to which it can affect indivduals and families.Postnal Depression

Postnatal depression can include both depression and anxiety and can occur anywhere within the first year after the birth of your child. It is thought that somewhere between 10-20% of new mothers (this includes mums with baby number 2, 3, etc) may experience diagnosable postnatal depression.

There are a few widely accepted risk factors which many professionals believe may increase the probability of postnatal mental health issues forming. This includes but isn’t limited to:

  • A history of mental health issues – depression, anxiety and most other mental health conditions.
  • A lack of support before, during and after the birth – this can include issues with the relationship of the child’s parents, as well as a lack of social support such as isolation from family (e.g. Living in a different town/country from the rest of family etc.)
  • Life stresses – money issues, trouble at work, relationship problems etc.
  • Difficulties within the pregnancy itself – this can range from severe morning sickness (Hyperemesis Gravidarum), to break through bleeding, regular ED admissions or requiring extra scans etc.
  • Difficult birth – Post natal mental health issues appear to be more common in those who had tricky births and deliveries – emergency caesarean surgery, loss of blood, use of vontouse or forceps, episiotomies etc.
  • Health of the infant – if the baby is born with health issues, a lot of stress is placed on the family – particularly the parents. Often parents who have an unwell child at birth struggle with feelings of guilt, sadness and stress, which are all risk factors for depression and anxiety.
  • Lower socio-economic families – in the 2015 New Mothers Mental Health Survey (2015) it was found that mothers coming from a ‘Low Household income’ (Under $40,000) were more likely to develop post-partum mental health issues.
  • Issues with the baby after birth i.e. feeding issues, colic, sleeplessness etc

Many feelings and thought patterns associated with postnatal depression and anxiety are normal to feel as we adjust to life with a new baby so it is important to be able to recognize when help is required. Here are a few signs and symptoms to be aware of:

  • Feelings of hopelessness, confusion and sadness which linger.
  • A belief that you can’t cope. Not just one-off thoughts, but reoccurring or constant thoughts
  • Irritable and angry for no known reason
  • No pleasure in usual activities
  • Changes to sleeping and eating – above and beyond what is expected with a new baby
  • A lack of concern over appearance and self-care
  • Negative thoughts about the baby, an unwillingness to hold or care for the baby or thoughts of harming the baby
  • Being overly anxious, overwhelming uncertainty and excessive worry and fear
  • Feelings of guilt or worthlessness
  • Difficulty thinking clearly and making every day decisions.

The ‘Baby Blues’ are common in the first few weeks after baby is born which include several of the thoughts and feelings listed above. Postnatal depression and anxiety is when these issues linger for an extended period of time or become so severe that they interfere with everyday life affecting the care and health of both mum and baby.

As new parents, we often turn all of our attention to our new baby and forget to look after ourselves. It is important to remember that we need to be well in order for us to provide the best care for our children. The ‘Fourth Trimester’ or first 12 weeks after our baby is born is still a hugely important area for both mum and baby with a lot of physical and hormonal changes occurring, not to mention an adjustment to family dynamics, routines and our mental health. This period is when support systems are invaluable. Make use of family, friends, support groups, health professionals, call lines and mental health professionals. It is important to remember that a happy, healthy mum is going to immensely help your baby.

Recently there has been some media coverage about postnatal mental health and lack of help, delay of treatment and gaps within the current health system. Here in Auckland, there are several places you can reach out, detailed below. However, Shore Therapy caters to many parents dealing with different types of post-natal issues. We are baby friendly and often will have mum and dad in our offices, seeking therapy together. Babies are more than welcome to come along as we understand that separation, child care etc… is not always an option. Northland has high rates of post-natal issues, why this is, we’re not quite sure, but help is still available. If you want to visit Shore Therapy in their offices in the Whangarei area or Auckland Click Here to make a booking online or send us an email for more information.

Where to get help:

Recognising Anxiety

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Recognising Anxiety

Experiencing some anxiety in stressful situations is normal and healthy. Anxiety triggers the physiological and psychological mechanisms that Anxiety and Stressprepare our mind and body to respond to threat or danger. Our attention becomes focused on figuring out the fastest possible escape route, while the rush of adrenaline into the blood stream enables us to run (or react) faster. In other words, we try to escape the threat both mentally and physically, which is helpful in a dangerous or life threatening situation.

These mechanisms become less helpful however when we experience anxiety in situations that are not normally threatening or dangerous. When the feelings of anxiety are excessive they interfere with our normal functioning.

Since everyone experiences anxiety to some degree it is not always easy to recognize if or when it becomes problematic. Further, symptoms can be quite varied since we all have individual differences. Listed below are some commonly recognized symptoms. This list is only a guide and not designed to provide diagnosis. Anxiety symptoms can show up as physical sensations or effects, thoughts or behaviours. These include:

  • Chest pain or tightening of the chest
  • Racing or pounding heart
  • Shortness of breath
  • Dizziness, shaking, trembling
  • Nausea, stomach pain and/or diarrhea
  • Repetitive or obsessive thoughts
  • Catastrophizing, i.e. snowballing thoughts or thoughts that escalate
  • Withdrawing from or avoiding situations that may trigger stress, for e.g. avoiding social situations or public places

Experiencing these symptoms on a regular basis can not only be scary but it can impair our functioning significantly. Recognizing when anxiety has become a problem is the first step to getting the help you need. Seeking help from your GP initially is a good idea, so you can rule out any medical causes. If you find yourself worrying excessively, or feel your anxiety may be preventing you from functioning in a healthy way don’t be embarrassed or ashamed to talk about it. Share your concerns with friends and family. You’ll often find that there are others who can relate to what you are going through.

However, if you would like to speak with a professional, you can contact one of the registered Psychotherapists at Shore Therapy.

 

Reference:

Rau, S. (2013)

Foreman, E; Elliot, C & Smith, L. (2011)

Image courtesy of “jesadaphorn”