My title

Holistic Living

by Global Healing Exchange

Holistic Living

by Global Healing Exchange

IMPORTANCE OF MENTAL HEALTH AWARENESS

Importance Of Mental Health Awareness

HOLISTIC LIVING
MAGAZINE

ISSUE 13 JUNE 2018

Editor in Chief
Sharon White

Editor at Large
Cassandra Jones

Layout Artist
Francisco Mendoza III

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TABLE OF CONTENTS


Mental Health Awareness
by Sharon White  p.4

What Is The Importance Of Mental Health Awareness?
by Cassandra Jones  p.5

Tips To Make The Black Dog Run Away
by Sharon White  p.7

Mental Health. Is The System Serving Us?
by Adrian Hanks  p.8

Mental Health. Are You Feminine Or Masculine In Your Outlook?
by Zanne Friida Piilipson  p.9

Mental Health Approaches
by Anne McKeown  p.10

Move Your Body And Open Your Heart
by Jill Healy Quintard  p.12

Making Peace With Your Past-Present-Future
by Robert Kirby  p.13

It Is Not A Panic Attack – Don’t Panic!
by Richmond Heath  p.14

The Essentials Of Anxiety And Depression
by Elizabeth Mulvey  p.16

Emotional Storms. Why Is Mental Health Important?
by Barbara Patterson  p.17

Into The Darkness
by Shona Russell  p.18


Mental Health Awareness

Mental health is such a wide ranging topic for this magazine. Let’s start with asking the question, “What is mental health”? There are many types of mental health. Mental health is a person’s condition with regards to their psychological, social and emotional well-being.

Our mental health affects how we think, feel and act. You may ask why is mental health important? What is the importance of mental health and well being? What are the benefits of good mental health? Your questions will be answered in this magazine.

Mental heath affects us in all stages of our life from childhood until the day we die. It determines how we handle our life in all areas. When we have balanced mental health we can function optimally.

When we function optimally, our life is more peaceful, calm and we are well balanced. On the flip-side when we are not functioning optimally we are more stressed, anxious and frustrated.

I wanted to write this magazine as I see so many people in my life unbalanced mentally, whether it is stress, anxiety, depression, bi-polar, OCD or in my workplace, schizophrenic or multiple personality disorder. (To be honest I have been feeling this way recently too).

So why in the world are so many of us in this condition? What causes us to be imbalanced? What things do we need to look at to bring our life back into balance to restore our mental health?

There are so many factors to this. We need to look at our genetics, biology, environment and psychological factors. We need to look at the foods we eat, toxins in our environment, toxins we put in our body, our friends, family, the places we hang out, our money situation.

I could go on and on. All of these factors can affect our health and well being.

When we are looking at healing mental health issues, a pill is not always the answer. For some, with severe mental health issues, sure they need to be medicated and I believe that drugs have their place for some of the people, some of the time.

Yet, why is everyone we speak to prescribed anti-depressants or anti-anxiety pills? If the reason we are stressed or anxious is caused by a bad relationship, how can a pill help?

If the reason we are stressed or anxious is caused by having no money to feed our family, how can a pill help?

A pill can mask your emotions, to help you feel slightly better short term, but it is never going to fix the problem, as the problem is a bad relationship or lack of money.

The ONLY thing going to help long term is to fix the relationship or to get more money.

So when looking at mental health, going to the cause is the way to really treat the illness.

If the trigger was a previous trauma, let’s look at that. If the trigger was a death of a loved one, and you are dealing with grief, let’s look at that.

If you are using drugs, cigarettes, alcohol, food to abuse your body because of a lack of self-love due to abuse, let’s look at that.

In this magazine our experts have all written a mental health article from the perspective of the modality they work with. All the articles on mental health awareness can help and you can pick the one that resonates best with you.

They help you see the importance of mental health awareness. They talk about mental health, therapies that can help, and give you some ideas of how you can get mental health support and bring your mental health back into balance, so you can live the best life possible for you.

I really hope you gain benefits from their knowledge and learn that mental health prevention is key in finding balance.

Enjoy.


Founder of Global Healing Exchange and Holistic Living Magazine


Please use the information you learn in these magazine as a guide.
This content is not medical advice and is not intended to replace the advice of healthcare professionals.
Always consult your doctor or other healthcare professional before beginning or making health changes.
You should never disregard medical advice or delay in seeking it because of something you have read in this magazine.



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What Is The Importance Of Mental Health Awareness?

Have you ever noticed that much of the time mental health is talked about in the negative? The topic seems to only ever come up when something is wrong; effectively when something has happened and someone is experiencing bad mental health.

Yet for much of our physical health, we not only have oodles of advice on how to make sure our physical health is in tip top shape, we also have plenty of ways to get help if something is wrong.

I’ll give you an example; if you are sick you’ll have your GP in your contacts list or you call your emergency phone number, triple zero in Australia, or 999 in the UK as examples.

But, you dear reader, do you know of any numbers off the top of your head on who to call for mental health issues? How about a suicide prevention line?

Now I’m sure that with the help of Google or Bing you could find one very quickly, yet do you see the difference?

Even the fact it is a suicide prevention line or a mental health crisis team you are calling means you, or whoever you are helping, is effectively broken and in the middle of a crisis or episode.

Imagine if you ran your car this way; run it without ever servicing it, listening to the creaks and squeaks that come out. You’d seize the engine or cause irreparable damage in a heartbeat.

So why the negative focus on mental health? What about the positive focus on mental health? The World Health Organisation describes mental health as:

“a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

This seems more helpful and a far better way to start a conversation on mental health issues. It frames the conversation in how you can reach your full potential, how to deal with the normal stresses of life. Of course, life these days can be anything but normal.

There are so many random ways it can catch you out, trip you up, but to make sure you can cope with the peaks and troughs of whatever gets thrown at you, you really need to understand what good, positive mental health looks like.

Understand the symptoms and effects of the various components of bad mental health, and then you should be able to construct an environment for yourself that allows you to be the best you, you can be.

This edition of Holistic Living Magazine, through its mental health awareness articles, will help you do that. It will help you understand how others have coped with their own mental health issues and hopefully point you towards better mental health for yourself and your friends and family.

Here are some Australian mental health organisations that can help your mental health issues:

Beyond Blue
Mental Health Australia
Sane Australia
Black Dog Institute
Lifeline

And a good expanded list of Australian organisations can be found here:

Mental Health Organisations

Once you learn the importance of good mental health, you will see the benefits of early intervention in mental health and wellbeing, and start putting strategies into place to help you on your journey.


Editor-at-Large


Please use the information you learn in these magazine as a guide.
This content is not medical advice and is not intended to replace the advice of healthcare professionals.
Always consult your doctor or other healthcare professional before beginning or making health changes.
You should never disregard medical advice or delay in seeking it because of something you have read in this magazine.



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Importance Of Mental Health Awareness

Tips To Make The Black Dog Run Away

When it comes to our mental health we all have good days and bad days. Some of us experience the darker days more than others. There is a sliding scale and for many of us it doesn’t take much to tip the balance.

There are many factors when looking at mental illness. As mentioned in my previous article, our genetics, biology, environment and psychological factors all play a part.

We need to look at the foods we eat, toxins in our environment, toxins we put in our body, our friends, family, the places we hang out, our money situation and mindset.

I could go on and on. All of these factors can affect our health and well being. There are things we can put into place to help manage the darker days.

We need to understand the importance of mental wellness and know that good mental health and emotional health are crucial to living a happy life.

When looking to make changes in our life, no matter what kind of changes, whether it is a small or large change, taking small steps is always effective rather than trying to make a huge change overnight. Life is a journey after all!

In this article we will look at ways to reprogram your subconscious mind. Your subconscious mind helps you on a daily basis helping you to do things automatically.

It helps you eat, walk, talk, breathe. It helps you function without thinking about it. Wouldn’t it be wonderful if you could be happier or less compulsive without even thinking about it?

It is possible and like anything else you want to change, it takes effort and awareness. We know how to rewire your subconscious. We need to change the ‘habits’ in your subconscious.

We need to give your subconscious strategies to be happier or less compulsive automatically, without having to think about it.

Does this all sound too simple? Simple it is, easy it isn’t. It takes effort and a want to change. It takes daily awareness of breaking your subconscious habits and reinstalling new healthier habits.

If you want to reprogram a computer it takes time and you may have to seek the advice of an expert to make this happen. The same is true when attempting to reprogram your mind.

If your stress, anxiety, depression is caused by an event or trauma, I would suggest talking to an expert so they can help you and there are things you can do to empower yourself too.

I want to give you things you can do to reprogram your mind starting right now.

Before we start, I want to tell you that your mind does not know the difference between you being awake or asleep. It can’t tell what is real and what is imagined.

So when you are in your imagination, your mind thinks what is it seeing is really happening. Let’s give you an example; think of something that makes you feel anxious. Think of it now.

It could be public speaking, touching a spider, financial issues or problems with a colleague. Focus on whatever makes you feel anxious. Really think about it and feel what your body is feeling.

Notice what words you are telling yourself, when you are feeling anxious. Is your body getting hotter? Do you have butterflies in your gut? Do you feel nervous? Do feel like you want to run, fight or freeze?

Do you have hot and cold flushes, racing heart, tightening of the chest, quick breathing, restlessness, or feeling tense, wound up and edgy? This happens to your body when you THINK about something that makes you anxious.

Now think about something that makes you really happy. Feel what your body is feeling. Notice what words you are telling yourself, when you are feeling happy. Notice your body. Are you smiling? Do you feel relaxed? Are you calm?

What do you want to do? Do you want to run away or stay with the feeling of happiness? Are you happy to keep feeling this feeling of happiness?

Can you feel the difference in your body? When you think of an emotion, it changes the chemicals in your body.

Now imagine how powerful this knowledge is when put it into practice, knowing you can change the chemicals and the way you feel with just your imagination.

Now you have felt the changes in your body, let’s look at these strategies we can start using to help your subconscious to change to a more positive response to things in your life.

Tips To Reprogram Your Brain

1. Gratitude Lists – Get yourself a journal and start writing three things each day that you are grateful for. If you are a busy person, this is perfect for you as five minutes is all you need to do. This will help to focus on the positive things in your life. It helps retrain your reticulated activating system.

(The Reticular Activating System (RAS) is a bundle of nerves at your brain stem that filters out unnecessary information, so the important information gets through. The RAS is the reason you learn a new word and then start hearing it everywhere).

This helps the brain filter out all the things you don’t want and look for the things you do want. Your subconscious will start looking for the positive and the things that makes you feel good.

2. Visualisation & Meditation. Visualise the way you want your life to be. Again this seems too simple. It is, and it takes dedication and practice. Like the gratitude list it refocuses your brain. As well as visualising embody the feeling you want to evoke.

Embed as much of the feeling of being happy into your body as you can. Feel the feeling of being happy. See yourself being happy. Hear the words you say to yourself when you are happy.

Use all of your senses. The Stronger your imagination, the deeper these positive emotions get embedded into your subconscious.

3. Art Therapy. Express your feeling onto paper. Let them out. It feels amazing! Art is another way of refocusing your mind. It can help to get rid of negative thoughts. If you don’t like what comes out then you can burn the paper. Use it as a ritual for cleansing your dark thoughts. Alternatively you can make a vision board.

This will again help you to focus on the things you do want your life. Start collecting words and images from magazines of the way you want to feel.

Make it look however you want. You can put it in a frame, glue your images and words to a canvas. The idea is to put it on your wall so you can see it daily. That way you will be training your brain to look for the positives and what you do want.

So in summary. If you want to change the way you think, feel and act, you have to consciously make a choice to rewire your brain.

Are you making this choice right now? If you are making a choice to change right now, which one of these tips do you want to start with?

If you need some deeper work I will be more than happy to work with you releasing some of the old patterns or traumas that lead you to where you are now.

I hope this makes sense to you and you can now see the importance of good mental health. I hope you use this information as one of the steps to help you on your journey back to health and wellness.

What is preventative health care

SHARON WHITE
Subconscious Mind Expert
Click here to work with me.



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Importance Of Mental Health Awareness

Mental Health. Is The System Serving Us?

Mental health statistics Australia. With one in five people (men, women and children) said to be experiencing mental ‘illness’ each year in Australia (approximately 20 per cent of the Australian population will experience mental illness in any given year.’ – taken from the Mental Health Australia website), this is obviously a huge topic and an issue for us to look at.

Whilst there is some real need for mental health services for people who have ‘mental’ issues, challenges and illnesses, this current model and prevailing one-sided focus and approach to health and well being is not really addressing the full aspects or needs of who we are as human-spiritual beings.

Continuing down this road seems, to me, to be futile in so many ways. What future do we have as a species if we stay on this downward trajectory?

With a more holistic, balanced and integrative approach, so much more could (and can) be done to help people to understand, improve and maintain their health and well being. There is so much more within the ‘Human Potential’ that could be explored, harnessed and expanded.

Many of the diagnosis that people receive are text book diagnosis – direct from the good old Diagnostic and Statistical Manual of Mental Disorders (DSM) (now in its fifth edition), often delivered with very little thought or care about the bigger, more holistic aspect of who we are. This is not about blaming people.

Most people working in this model, in general, are only going along with what they know or have been told to do or say. This, unfortunately, is the case with many people within the medical and mental health industries.

The training and education in their chosen fields of endeavour are often narrow and based on limited research and experimentation.

In these settings, offering clients or patients basic things like meditation, yoga, a gym membership, a healthy and nutritious diet or some natural (herbal) remedies is not really part of the training or mindset.

Labelling people and medicating them seems to be more of the norm.

After months, or even years, on medication people will, invariably, become sicker (physically, emotionally, mentally and spiritually).

This is easy to observe when living or working with people who have been caught up in this old and limited system.

Just go and sit in a shopping mall and be a people observer for a few hours – you might be in for a shock with what you see – especially if you look beyond just using your physical eyes!

This system (mental health) is highly protected, massively funded (by government and private sectors) and has become the ‘industry standard’ of working with health and well being.

Oftentimes it is a challenge to speak out about the negative impacts that this has on people’s lives.

Just for clarity – I am all for medication support when it is truly required, but ongoing, long-term medication for so many people is very questionable.

Time and time again I speak with people who start with one medication, get side effects and then are given another type of medication to combat the side effects, and then another is introduced … I speak with people who are on five or more types of medication!

One can only imagine what this is doing to the body, mind, soul and spirit.

Sadly, much of the prescribed medication is designed to ‘numb the senses’ and it certainly does that. Supporting people to live with unexpressed or numbed emotions or pain is not a wise or effective way forward.

I have worked with many people who have been diagnosed with ADD, Depression, Anxiety, Autism, Personality Disorder or other such things, and, after only a very short time with them, it is easy to ‘see’ that they have been given a label and been put into a place of dis-empowerment.

In many cases some good old-fashioned straight talking, structure, discipline, routine, courage, mentoring, guidance, inspiration and commitment are all that is needed to get people ‘back on track’ or moving forward in their lives.

One of my fun de-labelling and pro-empowerment exercises is to put colourful sticky notes on my clients and ask them how many labels they would like me to give them.

The only ‘labels’ that I like to use are the ones that people choose for themselves – from their own inner knowing – and I encourage the positive ones!

Sadly, so many parents, family members, teachers and other carers do not do enough of their own research, do not feel empowered enough, have enough skills or convictions, or do not seek out other opinions and pathways when having challenges with children.

The same can be said for people seeking to help and support adults facing challenges in their lives. The (supposed) easy way out is so often to give someone a pill!

From the first days in school, right through to old age, the amount of time, energy and money given to people regarding their physical, emotional or spiritual health is negligible, because the main focus and investment is on one thing – ‘mental health’.

The pathologizing and frequent medicating of babies, children and adults is alarming.

Diet, nutrition, exercise, emotional intelligence, intimacy and sexual education, vocational and spiritual support, communication and social skills, drug and alcohol awareness, personal empowerment, confidence building, and mentoring are all either missing or delivered in minimal, ad hoc ways, rather than being firmly embedded in the education and social systems.

More long term, systematic and holistic approaches are essential if we are serious about addressing this issue. The four pillars of Physical, Emotional, Mental and Spiritual health are like four tyres on a car – they all require attention if the car is to stay safe on the road.

Furthermore, the savings on the health system would be significant and the improvement of the health and well being of everyone in our communities would be remarkable.

If more time, energy and money was directed towards the ‘prevention’ side of this, people would be much less likely to present with as many issues. There would be much less ADHD, depression, anxiety and suicide.

Imagine your seven-year-old child at school receiving a holistic health and well being evaluation from a team of specialists, including a dietitian, physical trainer, counsellor or life mentor and a vocational and spiritual mentor. This would be the first step.

From there, he/she would receive regular check-ups continuing through their teenage years and into their adulthood, producing a well-rounded, purposeful, yet compassionate adult.

The people/companies that would lose out if a more integrated system were introduced, would be, of course, the pharmaceutical companies and the people who invest in them. Billions of dollars are made every year in this huge industry.

According to Australian Government records, in Australia alone this industry is now worth over $23 billion dollars a year.

As you can see from the chart, there was a sharp rise of almost 50% in a 6-year period (2003/4 – 2009/10). How does that happen? How do people suddenly, over such a short period, need so much more medication? These are serious questions to ask.

A Pharmaceutical Industry Turnover in Australia

Along with very clever marketing, (and perhaps some deception) there is an easy formula that is used, that keeps this old system going.

That formula is: Keep people sick (with poor education, fear, lack of empowerment, poor diets, poor nutrition, poisonous and toxic food and drinks, alcohol, medication, etc) and then offer a treatment (pharmaceutical medication) to fix it!

The mental health system is but a small part of what, ideally, could be a bigger health system – something so big and amazing that people would feel, and be, so much more vibrant, empowered, connected, informed, healthy and well.

It is with foresight, vision and action, just like what we are doing here at Global Healing Exchange, that is changing this old structure. It is people like you and me who can help to make this change a reality.

You can read and share in this with our growing catalogue and library of resources with some of the best mental health articles I have ever read.

Here’s to a bigger and better health system!

Adrian Hanks is a Teacher, Writer and Speaker and a Life Mastery Mentor

What is preventative health care

ADRIAN HANKS
Life Mastery Coach
Click here to work with me.



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Importance Of Mental Health Awareness

Mental Health. Are You Feminine Or Masculine In Your Outlook?

Mental health. What is it?

What is the importance of mental well being?

Does it mean the brain is in balance?

That the cell membranes are in balance?

That your immune system is strong?

That your overall mental well being is doing better than good?

There are many more definitions and they’re all perfectly fine.

The more spiritual definition is that you know yourself because you’ve intuitively become one with your own needs, while at the same time, you’re at one with your soul core essence which resides along your spine.

You might be aware that you’re out of balance, for example physically, and have the wisdom and knowledge on how to align yourself more with your body and heart. This is one definition of mental health from a more intuitive perspective.

That also means you’ll have a healthy and more feminine (paradigm) perspective on how to align yourself, rather than aligning from a more masculine (paradigm) driven perspective.

The masculine way of being healthy is by being strong. Strong. With a strong body. With a strong mind. At the same time being more unaware, more closed, heavy and inflexible.

You do what you do because you know you have to, not because you have an inner awareness about it.“I eat a lot of meat and carbs because I need the strength,” these are the words you’ll keep repeating to yourself.

With a masculine paradigm driven focus you’re always on your way to something or someone and your main goal is to both impress others with your lifestyle and improve yourself in all areas of your life.

This masculine driven person will most probably have a lot of hobbies, a lot of things to attend to and will never settle in life. There’s always a better place to be when you’re masculine driven.

When you´re masculine driven with a masculine paradigm thrive, you will work against yourself being disconnected from your intuitive soul essence.

The engine driving your life will be a masculine engine (the brain) which requires a lot of fuel that consists of a lot of food including a lot of carbs and meat because you’ve been disconnected from your body (and needs).

The primary engine driving you forward will be your masculine brain.

The masculine paradigm is about prestige, power, money, individuality and also dividing and categorising everyone. It’s the “what’s in it for me” mentality and based upon fear.

The feminine version of mental health in this feminine era is knowing and being aware of oneself, instead of self-absorbed in oneself as it is in the masculine paradigm.

It’s about being one with yourself and your needs while at the same time being able to honor these needs every day. You’re calm and relaxed, compassionate, centered and focused in a “I don’t have anything to prove” way.

You achieve things easily and have faith in yourself, life and others while being reassured that “all is well”.

You do what you do, for example, exercise, have the work you do and have the hobbies that you do, because you love it – and not because you have something to prove to anyone.

Simplicity and personal freedom and the ability to express one self and strengthen the well being for the overall community and the world will be the primary focus.

The primary drive for a spiritual or feminine healthy driven person is the heart.

The feminine paradigm honours dedicated communities which celebrate differences and the individual person’s self-expression, for the highest good of everyone and not just for one self.

It’s also about being caring to one self and others. Being open, compassionate, warm, giving and sharing from ones highest self for the highest good of all.

Intuitively I see that this is the battle the world is facing now and in the future for a couple more decades. That the masculine regime or paradigm will do it’s best to still suppress the feminine and grow their power.

Sadly the masculine paradigm does not only exist “out there in the world” it’s also a part of our inner world. We’ve inherited it as a negative heavy masculine mindset from our parents and our ancestors.

It’s everywhere! In the school system, and we´re being surrounded by it daily from our beloved family members. It’s a part of the karma that we’re all here to learn from and finally put behind us.

We all need to stop fighting the masculine paradigm and regime around us and start facing it within ourselves. We can’t become healthy and balanced in our light, if we won’t face our inner darkness.

We all need to understand our darkness so our light can be freed. And then the balance will come naturally.

If you want to feel more free, flexible, healthy in a physical, spiritual and mental way and also want to feel lighter, not just physically but also in life, then I truly recommend reading the books by Anthony William for example “The Medical Medium”.

You will then naturally be more feminine driven, whether you are male are female, because you’ll start eating food that’s more alive. Such as fruit, vegetables, sprouts, berries and nuts.

You will intuitively know what your body wants and will have less effort on going from A to B in your life.

Another great tool I recommend is using the powerful Polynesian healing method “Ho/oponopono” which makes us remember who we are, helps us become more open, forgiving and compassionate. Both towards our self and others.

I also love these mental health quotes: Mahatma Gandhi’s famous quote “Be The Change You Want To See In The World”. Which also includes you taking good care of yourself before caring for others.

You become enlightened by making your inner darkness conscious while at the same time not being resentful towards it. – Zanne Piilipson.

ZANE FRIIDA PIILIPSON
Intuitive Mentor & Rapid Behavioural Expert
Click here to work with me.

Importance Of Mental Health Awareness

Mental Health Approaches

A person’s health is determined by many factors, particularly their physical and mental states. The term ‘mental health’ refers to a state of wellbeing in the mind, and someone’s ability to cope with life’s stressors and function positively in society.

In contrast, a mental illness refers to a medical condition of the mind that negatively impacts a person’s ability to function in their daily lives.

According to the Australian Bureau of Statistics, during the year 2006, one in five Australians reported having suffered from symptoms of a mental illness.

This indicates the immensely high percentage of people who feel that their mental health is out of alignment. Fortunately, there are many methods available to alleviate such symptoms.

As a women’s empowerment coach, I teach my clients mental strategies to change their thinking and help them regain their mental well being.

Methods such as Neuro-Linguistic Programming can help with feeling low, being anxious or panicked in certain environments, or becoming more confident or assertive.

Alongside NLP, clinical psychology offers individual and group therapy treatments that aim to change a person’s thinking towards their circumstances and behaviour.

As a life coach, I frequently come across clients who experience anxious or depressed symptoms such as low self-esteem or hopelessness from losing their sense of purpose.

There are many factors that contribute to these feelings, such as social circumstances, biological genetic predispositions or learned cognitive behaviours.

For example, the famous psychologist Martin Seligman developed the Theory of Learned Helplessness, which suggests that depressive emotions and thoughts arise when people feel that they have no control over the stressors in their life.

Fortunately, there are many ways to re-establish one’s mental health. One of the most popular is one-on-one work between the therapist and the client, known as the Individual Approach.

This method assumes that the cause of anxious or depressive symptoms is faulty, negative patterns of thinking, which require cognitive therapy to replace them with positive ways of thinking.

The therapist’s primary goal is to uncover the specific cognitive factors that may be causing negative thoughts, symptoms or behaviours.

Cognitive Behavioural Therapy (CBT) is one of the most frequently used methods of the Individual Approach, and its primary aim is to bring automatic, negative thoughts forward to conscious awareness.

This process originated from the theory that depressive feelings are associated with cognitive errors, which can result in mental illnesses.

Cognitive errors include thinking negatively about oneself, their world and their future. During CBT, the therapist challenges the client to examine the validity of their negative thoughts.

This is structured in six to ten sessions, and they are taught to monitor and write down negative thoughts and mental images, so as to recognise the association between their thoughts, feelings, physical symptoms and behaviour.

They learn to change their dysfunctional cognitive processes and learn adaptive coping skills.

CBT is a very effective treatment for mental illness symptoms, and has been found to have longer lasting effects than medication, but is a shorter process than other Individual Approaches and highly structured, which makes it more manageable for clients.

It emphasises targeting the cause of the mental illness, negative thoughts, rather than the symptoms.

CBT also contains limitations however, it can be overly prescriptive and ignore individual factors, and is of shorter duration and therefore is not as in-depth as other methods.

The client must be willing to change their thinking whilst being attentive to their mood and previously subconscious thought patterns.

Finally, CBT relies on self-report evaluations and as people tend to be influenced by socially desirable traits, they may not be truthful about their thoughts or progress.

Another popular method of the Individual Approach is Interpersonal Therapy, which examines the ways in which the client’s interpersonal behaviour may be interfering with their ability to maintain pleasant relationships.

IPT assumes that mental illness occurs due to their interactions with their social system, and sees that social roles are the key to recovery.

To do this, the therapist along with the client, examines their past and current social roles, and helps them to develop social skills.

IPT uses the social risk factors for depressive symptoms, identified by Harris and Brown (1978) as the basis of the treatment, for example maternal loss, lack of confiding relationships or unemployment.

During therapy, the client is taught how to improve their communication with others in order to meet their social needs and gain satisfying interactions.

In addition, the client focuses on testing their reality by realising that their thoughts are only mental events that do not always translate to reality.

This method is supported as an effective treatment by many psychological studies, and unlike medication, it focuses on the cause of a mental illness, not just the symptoms, which is more effective at preventing symptom relapse.

On the other hand, it is a time-consuming method and the recovery can be lengthy, therefore requiring perseverance.

It is also based on the assumption that the client is willing and able to examine the negative impacts of their own behaviour. To do this they must be capable of a certain level of awareness and understanding of their interpersonal relationships, which is not always possible.

A different style of therapy method is the Group Approach, for which the therapist uses mindfulness techniques with a group of people, usually either a family or individuals who are suffering from similar symptoms.

This method assumes that depressive or anxious symptoms arise from social factors rather than negative thinking patterns.

One’s exposure to many life stressors, the support network of their society or lack of, gender roles, violence and many other factors, can contribute to the onset of mental illnesses.

The main method used in the Group Approach is Mindfulness-Based Cognitive Therapy, which combines Cognitive Behavioural Therapy with Buddhist meditation.

It is mainly used for those whose symptoms are in remission rather than as a primary treatment.

It differs from CBT as it teaches the client to adopt an objective perspective towards their negative thinking rather than change the content of their thoughts.

Thoughts are re framed as mental events that do not always correspond with reality, and the client learns to mindfully acknowledge their existence without them triggering negative associations.

This method has been extensively studied for its effectiveness by Kingston et al. (2007), who found that MBCT significantly reduced depressive symptoms one month after treatment in comparison to medication treatments.

MBCT has several strengths and limitations that differ to methods of the Individual Approach. Fortunately, the Group Approach is not as intense or expensive as the individual methods, and it encourages social interactions between the group members.

Being in a group shows the client that they are not the only one feeling this way and encourages them to see their behaviour from the outside.

The Group Approach is also less dependent on the therapist, as the clients can use each other’s ideas and strategies. However, this method also contains several limitations.

It operates under a reductionist view that lacking mental health is due mostly to social factors, without accounting for cognitive and biological aspects.

It also relies on subjective reports from the client about themselves, which may be swayed by the desires of the group or an unbalanced group dynamic with some members being more vocal than others.

The Group Approach is also not suitable for clients with severe mental illnesses who may become distressed in a social environment. Despite these limits, this method is very effective in helping to realign one’s mental health.

Clearly, there are many treatments that aim to bring balance back to people’s mental health, however the methods evaluated above are merely the tip of the psychological iceberg.

One in five Australians lives with a mental illness, which makes the promotion of mental health vitally important for our community.

Reference
Beyond Blue

What is preventative health care

ANNE McKEOWN
Neuro Linguistic Programming, (NLP) Hypnosis and Time Line Therapy™
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Importance Of Mental Health Awareness

Move Your Body And Open Your Heart

Working daily in Fitness, Health and Wellness I see many people and when I see someone walk into a room or my studio with shoulders rounded and a spine looking hunched, I can’t help but see someone who needs to work on their posture.

But I also see someone who might be stressed in a job, who possibly sits at a computer for long hours, someone who does not feel particularly confident and positive about themselves and could also be suffering with mental health issues such as depression.

I have a mantra for my dance/cardio based classes where I say “Lift Your Hearts and Your Heart Rates” and this class is a joyous happy class where we dance and move and feel the beat of our hearts, lift our arms and celebrate happiness.

When we round our shoulders, it is also an indication that we are protecting our heart from hurt or sadness and when our hearts are closed we are less likely to be happy.

Research shows that there is a connection with physical posture and mental health and sadly due to many people’s work-life of sitting for hours, it makes it physically impossible to have good posture, which is why standing desks and moving between desks, spine twists (see below) and other exercises, plus simply standing to sitting and vice versa is recommended.

Changing work life balance by moving your body more and correcting posture will give you more energy, less stress and better productivity.

Without good posture, you are not able to be physically fit and this flows over to not being able to be mentally as fit either.

Good posture means your bones are aligned, your muscles, joints and ligaments can work as they are meant to work and your vital organs are in the right position.

Normal functioning of the nervous system and overall health is improved because the long-term effects of poor posture can affect digestion, elimination, breathing, muscles, joints and ligaments and a person who has poor posture may often be tired, unable to think clearly, work efficiently or even move properly.

The good news is that almost everyone can avoid the problems associated with bad posture and you can make improvements at any age. Below are some YogaPilates Fusion® exercises to increase your postural and mental awareness.

These will take around 10 minutes and can be repeated as often as you need to. You will find that your mental clarity as well as your posture will improve and you will also be a fitter, stronger person.

The Roll Down

This will help to balance the muscles that support the spine as you gradually roll down towards the floor or mat or while sitting on a chair, at the same time drawing your abdominal muscles on the breath out…..

Roll back up stacking one vertebra on the other until standing tall, crown of head to ceiling. Using the breathing pattern will also help oxygenate the blood and the flow to the brain will increase mental clarity.

Cat Stretch

On all 4’s inhale through the nose and on the exhale arch the spine drawing in the abdominals gently taking your chin towards chest, inhale and reverse the other direction feeling each vertebra.

This can also be done with hands on the desk and feet on the floor.

Spine Twist

One of the most important exercises for the spine and posture.

Anyone who sits at a desk or does not move in a variety of positions throughout the day needs to do this every day.

Standing, sitting on the floor/mat or a chair, spine lengthened, crown of head to ceiling, inhale through the nose and on the exhale through the mouth, turn to your right and take it to 3 little pulses on the breath out, inhale again and turn to your left arms outstretched or on the knee if sitting at your desk.

Plank

One of the most important exercises for the spine and posture.

Anyone who sits at a desk or does not move in a variety of positions throughout the day needs to do this every day. Standing, sitting on the floor/mat or a chair, spine lengthened, crown of head to ceiling, inhale through the nose and on the exhale through the mouth, turn to your right and take it to 3 little pulses on the breath out, inhale again and turn to your left arms outstretched or on the knee if sitting at your desk.

Pilates Side Plank

Strength, posture, core engagement, power and the ultimate body stabilising, muscle alignment and cardio and strength building exercise. From a side sitting position raise to extended arm or elbow if having wrist issues.

On an inhale, go to knee or slide out both legs with top foot crossed over bottom foot for support. Extend arm laterally and feel the amazing benefit while holding for 3 inhales and exhales.

This side plank position will also increase your heart rate thus increasing cardiovascular strength also while releasing ‘happy hormones’ for less stress and positive outcome.

“What I see and what I know is that when we physically use our muscles to help us move with greater ease, open our hearts, lengthen our spine and support and regulate our breath, there is also a purifying and calming effect on our mental state.” Jill Healy-Quintard

Yoga Nidra is described as the waking sleep, as it can take the participant to a state of conscious deep sleep. It is a systematic method of inducing complete physical, emotional and mental relaxation.

The practitioner appears to be sleeping but the unconscious mind is functioning at a deeper level. It is sleep with deep awareness.

In normal sleep we lose track of our self, but in Yoga Nidra, while consciousness of the world is dim and relaxation is deep, there remains an inward feeling of lucidity and the experience may be absorbed and even recalled after.

Since Yoga Nidra involves effortless relaxation it is best practised with an experienced and trusted teacher, who can verbally deliver instructions.

The scientific studies have shown that people who practise Yoga Nidra experience better sleep generally, are more productive and less stressed. In our cities across the world we live in an over stressed, over stimulated environment and this is not going away.

The result of this is people are feeling chronic exhaustion, adrenal burnout and daily fatigue and the stress of having to cope with this while looking after self and possibly a family, earn an income, provide daily living requirements and get enough ‘me’ time means … total burn out is fast approaching.

Yoga Nidra is a simple, practised and researched method that will help address all these issues.

In a classic Yoga Nidra practice, the practitioner lies on a mat/floor on their back with arms away from the body and palms turned upwards. In Yoga terminology, this is called Shavasana or corpse pose.

Feet should be separated to approximately hip width apart, and toes falling outwards. Eyes remain closed throughout and adding a lavender pillow over the eyes will aid the sense of complete relaxation.

It is best if the body is lying symmetrically. A good way to do this is to imagine a centre line running from the souls of the feet to the crown of the head.

This position is said to aid relaxation and influence the consciousness and prepares the mind/body for complete relaxation and letting go. It is also said it will balance the flow of life force or Chi throughout the body.

When I teach Yoga Nidra I include a focus on Intentions, which helps realising a resolve or something you want to achieve in your life I say “See it. Say it to yourself. Feel what it is like. Make it happen”.

I invite people to repeat this several times silently before moving into the verbal instruction of relaxation of muscles and body through naming e.g. feet, legs, torso and so on and then repeat the intention when coming out of deep relaxation.

I also focus on breath before and after the deep relaxation.

Your Intention could be as simple as wanting more love in your life or being kinder to yourself, or something very specific like a great new job or giving up alcohol or smoking.

People who practise Yoga Nidra and Intention say by repeating an Intention to themselves, they find being in this relaxed state helps it take root in the unconscious. This could also be called a post-hypnotic suggestion.

People have also told me that they have achieved much after practising the combination of Yoga Nidra, Intention and importantly Mindfulness, by creating the moment they are in and letting go of sounds around them and daily stresses in as little as 10 minutes a day This practise has had profound results.

Sessions can run from as little as 10 minutes to an hour or more. If you can find a quiet space this is most important for Mind/Body balance and mental clarity.

All photos belong to Jill Healy-Quintard.
Written for YogaPilates Fusion® a registered exercise program designed by Jill Healy-Quintard for
the ultimate Mind/Body/Balance Workout

JILL HEALY-QUINTARD
Yoga & Pilates Teacher
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Importance Of Mental Health Awareness

Making Peace With Your Past-Present-Future

Exposing the Big Lie – “focus on the present moment and build a great future.”  

Modern psychology including cognitive behavioural therapy also known as CBT as well as other therapeutic modalities including NLP, life coaching, business coaching and executive coaching have all gone down the path of forgetting the past and focusing on a strategic plan (and an action plan) to have a better life, business, organisation and a brilliant future.

While a quick fix is very appealing and even thrilling because it makes a false promise that if you create a crystal clear plan for the future and take action everyday all your dreams will come true in business and life.

Time for a reality check. 20% of the people in first world countries earn 80% of the dollars. This is known as Pareto’s law.

It’s been true since the beginning of time. 50% of marriages still end in divorce and second marriages are only a little bit lower in divorce rate. Only 20% of relationships report being fulfilled and blessed because they found the partner of their dreams.

In the modern world the research by the New World Bank indicates that by 2030 – 50% of men, women and children will be medicated for mental health problems.

What this indicates is that pharmaceutical companies are investing millions of dollars into research with modern therapies that lead to medication.

The first one that comes to mind is CBT and any other cognitive work including counselling and psychotherapy that works with the conscious thinking mind or analytical mind at the expense of the body- mind or unconscious mind.

The truth is that modern neuroscience, quantum physics as well as alternative body-mind or somatic therapies provide you with an excellent opportunity to address the cause of your issues; mental health issues, physical health issues and limiting beliefs that prevent you from attracting a healthy partner, career path or even getting your business to the next level.

In fact mental & physical health issues as well as negative unconscious belief systems are all linked by neuropeptides. They are protein-like molecules of emotion found within every cell. 

What’s Time Got To Do With It?

You are still experiencing your past, beginning with your first breath in the womb and including the one you just took a second ago and every breath in between.

Time is an illusion because everything is connected including time and space. In fact, in the quantum field the past, present and future is happening simultaneously. 

Accordingly everything affects everything else and everyone else. The good news is that the universe is very malleable and changeable. That includes you.

Therefore, you cannot change what actually happened in your childhood but you can change your perception of all your experiences by re-assessing your entire past present and future.

Once you shift your vibrational frequency in relationship to your past it instantly “sets up” a new future and your experience of the present moment which is continuously re-creating your reality based on thoughts, feelings, and beliefs generating new actions and a brand new more positive perception of your entire life experience.

All of your great loving and successful experiences going right back to the womb are still happening now. Since time is curved and not linear you could at least consider all the beautiful experiences throughput your life are the foundation of who you are today.

Is that not truly exciting? Your imagination, memories, dreams and innermost beautiful feelings create the future.

The more conscious you are of this the more you create your own destiny. The more unconscious you are – the more fate takes over and the conditioning of fear and doubt keeps you stuck.

It does not keep you stuck in the past but stuck right now. There is only now with a unified field of interconnected time and space.

In addition all the bad stuff; wounds – traumas – betrayals – challenges –  make you greater and must be integrated into your conscious thinking mind. What does that mean?

Through the power of observation you can observe with love and forgiveness every single painful experience and now perceive it as an obstacle or challenge that made you stronger and more compassionate & brilliant than ever before. 

All your mistakes – stuff you regret – sins against others – how you hurt others – all needed to happen so you can learn what does not work. Let’s face it – we all must pay for our transgressions. In the east they call it Karma.

“What goes around comes around” and in western Christianity scripture says, “You reap what you sow.” So in order to change the harvest you reap to something exceptional and brilliant you must change the pattern.

How do you know what pattern to work on? Follow your heart and your conscious will tell you what is not in truth. In what specific way do you not feel good about yourself?

When these issues are avoided they become stronger and lead to anger, reactivity, depression, anxiety, stress, burnout & exhaustion as well as sleep disorders or even more severe mental illness. 

No-one has perfect mental health. It’s part of the human journey. But ignoring it leads us down a dark path. Remember, fortune favours the bold. Step out of your comfort zone and go for a big challenge.

Find a switched on alternative therapist or healer who can assist you in the following ways to address the cause of mental health issues as opposed to the symptoms. Make sure they can help integrate the findings of modern science and energy systems:

1. Integrate the past-present-future as it’s all happening now into one great life

2. Own your greatness and heartfelt brilliance

3. Integrate all the pain into your Hero’s journey

4. Expose all your transgressions and see the learning and growth that emerged

5. Observe everything with love including your symptoms melting away

It is very difficult to do this by oneself. I hope this information inspires you to take swift action to honour yourself and obtain the professional help you deserve. 

What is preventative health care

ROBERT KIRBY
Mind/Body Transformation & Integration Expert
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Importance Of Mental Health Awareness

It Is Not A Panic Attack – Don’t Panic!

Panic attacks are surprisingly common. Up to 40% of people experience one at least once in their lifetime and While there’s no reason to question how often people are having these ‘attacks,’ what is worth questioning is why we are having them and whether we are actually under attack at all.

What if ‘panic attacks’ were not just a problem, but part of the solution as well?

Pushing The Panic Button

If you’re reading this article, you probably already know what a ‘panic attack’ feels like. The racing mind, pounding heart, sweaty palms, gasping breath and the overwhelming fear that you’re possibly going to die.

If it happens in a situation where you actually might die, it makes sense – panic is a normal, healthy defence response that mobilises our fight and flight reflex with super-human intensity to overcome threats that would otherwise overwhelm us.

But what about when it doesn’t make sense and you aren’t really under threat at all? Shopping centres can definitely be overwhelming for example, but we know they’re not going to kill us – it just feels like it inside.

It’s precisely this element, when we seem to be having these experiences for no apparent reason that separates what we deem as a healthy, life-saving response from a life-ruining ‘panic attack’ instead.

But what if they weren’t just a ‘random mistake’ or a mental health ‘disorder’? What if it was a re-ordering reflex that if fully embraced, releases the build up inside us, and at the same time builds our resilience and coping-capacity as well?

5% have them so regularly they are eventually labelled with a ‘panic disorder.’

Would that help you panic less the next time you felt a panic discharge arising?

Fleeing The Fluffy White Dogs

When I was a child, I was bitten by a scary, black dog. As I had provoked it, I recovered with little more than shame, shattered pride and a small scar on my leg. But as any veteran will tell you, it’s not the physical wounds that destroy us, but the invisible wounds we carry within.

As I ‘recovered’ but had not fully healed, for some time my body kept re-activating my fight and flight response every time a dog was in my vicinity – even if the next dog wasn’t dangerous, but a fluffy white puppy instead.

My body was re-acting to things (that in reality were safe), as if they were dangerous. Not just things around me, like fluffy white puppies, but more importantly, things inside me as well.

Natural things and necessary things like the rising heat, pounding heart and shaking body of the discharge of fear.

Not So Flashbacks

For people who’ve experienced extreme trauma, we don’t call their terrifying memories panic attacks, but flashbacks instead. Life-shattering and overwhelming memories, but at least they make sense, because it did happen once.

The problem is, we can’t seem to shake them.

And there-in lies the clue – shaking and trembling are not part of a panic attack – they are the release of panic instead. Involuntary movements that obviously are not helping us to fight or to flee or to freeze.

An innate recovery reflex that dumps adrenaline, blows off steam, down-regulates the nervous system and if freely embraced fully, releases our tension and the bracing in our diaphragm to help us to breathe more fully again.

We do not shake in shock or fear or panic, but to come out of it instead.

Danger In The Dreaming

In reality, it’s not 5% of us who experience panic discharges on a regular basis, it’s more like 99% – the only difference is most of us experience them at night.

Have you ever woken up after surviving an intense nightmare?

Lying in bed with that strange combination of the racing mind, pounding heart and the flushing rush of heat, yet at the same time with the feeling of relief as you gradually re orientate and thankfully realise it was only a dream?

Scary for sure, but we don’t call them panic attacks because again, there’s a reason – you were running from the purple elephant on the skateboard with the machine gun.

But what came first? Was it the dream that created the panic, or the panic that created the dream?

Is it the rapid eye movements (REM) during our deepest healing phase of sleep that creates the emotional experiences from our previous day(s), or the unresolved experiences that create the involuntary eye movements that integrate them during our nights?

What most people haven’t considered, especially those whose vision has been narrowed by a ‘mental health’ system that over-looks the body and over-focuses on thoughts and behaviours, is our eyes do not move on their own – they are being moved by the muscles around them.

During REM, our eye muscles are effectively tremoring. Contracting and relaxing at a rate so rapid we could never create it with our own conscious mind.

Magically shifting not only our conscious memories from the short-term present to the long-term past, but far more importantly, our unconscious reactions to our subconscious memories as well.

Body-based reactions like pre-rational panic, terror, fear and fury.

Prevent these rapid eye movements on a regular basis and even the best of us will eventually fall in a heap.

Yet what do we do when the movements spread beyond our eyes and into our waking life, showing up as shaking hands or trembling legs after a shocking experience or a stressful performance like public speaking?

We shut them down and suppress them.

And in so doing, we inadvertently suppress the precise recovery reflex our body is seeking to initiate not to cage us in our anxieties, but to free us from them instead.

Allowing our body to shake and to tremble can be just as important for our mental health as sleep is for our physical health and well being.

What Doesn’t Kill Us Makes Us Stronger

One only has to look at the results of the Adverse Childhood Experiences (ACE) study to realise the often used saying ‘what doesn’t kill us makes us stronger’ generally isn’t true.

We can survive overwhelming trauma, but if it isn’t fully integrated and completed in the body as well as the mind, it’s been killing us slowly without us even realising it.

The ACE study followed 17,000 people across their lifetime and looked at the correlations between those who had multiple experiences of childhood trauma with those who ended up with chronic disease.

The results were not only astounding, but paradigm shifting in the creation of a new trauma-informed model of society including the often over-looked role of unresolved trauma in ‘mental health.’

Increased rates of distress and disease including 4 ½ times the likelihood of depression and 12 times the likelihood of suicide for those with moderate exposure to childhood trauma, and for those with more extreme exposure, 3 times the risk of heart disease and lung cancer and a 20 year reduction in life expectancy as well.

While shaking and tremors aren’t a silver bullet or a panacea that will cure every ailment we ever experience, they are a natural resource that gently but surely quieten the echoes of our past and literally move us towards a future of greater resilience, increased efficiency and improved performance in all aspects of our life.

Lifting The Lid On Shakes And Tremors

The shaking and trembling so commonly misunderstood as a symptom of flashbacks, panic attacks and nightmares is not wrong or bad – they are not part of the problem, but the solution instead.

They are not a disorder, but an ancient mammalian reflex that doesn’t just shake us back to how we were beforehand, but builds our resilience makes us even stronger in the future.

Not something to be inhibited or suppressed, but to be welcomed, embraced and enjoyed.

Our body only shakes when it is safe to do so – if you’re shaking or trembling, it’s over. If you’re shaking or trembling, you’ve survived. If you’re shaking or trembling, you’re safe. If you’re shaking or trembling, you’re alive.

And what if you knew that, not just conceptually from these words on a page, but in your embodied reality as well, by experiencing these movements in a safe and controlled way through a revolutionary process called TRE.

So you not only learn how to shake without fear, but to deliberately use this regenerative reflex to let go of your past and re-open to the future – not just in the thoughts of your mind, but the responses in your body as well.

All you’d need to do, is remember how to enjoy the ride.

RICHMOMND HEATH
Physiotherapist & TRE Certification Trainer
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Importance Of Mental Health Awareness

The Essentials Of Anxiety And Depression

Adults who are parents can themselves be trapped in this emotional prison, so it is unrealistic to expect them to teach their children healthy ways to process experiences and information, so it does not impact them in the longer term.

The mind is the driver of all your experiences in life and everything we put into it is information. What you eat, do and think is all broken down and converted into molecules of information which then interact with other molecules to create our physical, mental and emotional reality.

A report on the second Australian Child and Adolescent Survey of Mental Health and Wellbeing August 2016, stated that 1 in 7 children had experienced a mental disorder in the past year of the survey.(3)

The figures for mental illness reveal we are not very good at preventing metal illness. The medical model engages only when the problem has become an issue for the person or a safety concern for society.

We are seeing the cost of this view with the rising numbers of stress experienced by children who are left with little resources on how to deal with their emotions.

Understanding that anxiety and depression are directly related to our ability to manage our emotional responses to internal dialogue and external events, and that as such they become our responsibility is critical to reclaiming our power to choose how to react to emotional triggers.

We may become overwhelmed or upset about something, but this is not the fault of the event or others, they are merely triggering pre-existing vulnerabilities we have nurtured during our life.

These are the experiences, expectations and perceptions of our lifetime and the emotions we have attached to them.

The modern world requires a lot from us and we play into its demands. Men and women all over the world are busy multi-tasking, working to efficiency expectations, trying to meet social and financial expectations leading them into overwhelm and the activation of the fight and flight reflex.

A fight response is when we chose to take on the problem and try to find solutions, playing a scenario over and over in your mind for the best way to proceed.

The flight response maybe to completely avoid the problem and pretend it doesn’t exist, leading to symptoms such as:

Feelings of apprehension or dread
Watching for signs of danger – Fear
Anticipating the worst
Trouble concentrating
Feeling tense and jumpy
Irritability
Feeling like your mind’s gone blank

Physically, this can manifest in symptoms such as:

Pounding heart
Sweating
Frequent urination or diarrhea
Dizziness
Shortness of breath
Insomnia
Muscle tension or twitches
Headaches
Shaking or trembling
Stomach upset

Ongoing stress, anxiety and depression can lead to the development of chronic inflammatory conditions. Unless we have healthy practices, this leaves us in a simmering state of anxiousness.

How many of us take extended breaks, allowing our mind to let go of the need to stand vigilant and relax, allowing the mind to de-stress, clear out the old junk, re-assess our priorities and hit reset?

Expectations place a huge burden on our mind. An example of this is when I took a holiday for 4 weeks. I came back feeling refreshed and ready to go back to work.

Yet, as the day came when I needed to return to work, I felt anxious and stressed. I thought, how can I be stressed I just had 4 weeks off?

I then realised it was my expectations that were stressing me, I had already put myself into flight and fight without even knowing it. I wasn’t happy in my work environment, so I sensed this as a threat to my well-being.

On holiday I did not feel threatened, but I did when I came back so my body responded by activating a familiar pattern of behaviour and chemistry to protect me.

Being connected to yourself by incorporating mindfulness practices helps you to recognise your unique responses to stress allowing you to step away from the storm. Having a prepared protocol that works for you will also help.

Whatever your source of anxiety/depression the decision lies with you! Essential oils are amazing tools of nature which can support you to manage your symptoms and give you the confidence you need.

Over centuries we have seen the use of inhalation of essential oil from plants in different forms such as a scented handkerchief, oils added to baths and beds, or the topical use of these essential oils for their therapeutic properties in massages to bring calm and peace.

Lavender Flowers have been used for centuries to treat anxiety and depression and was the main ingredient in a syrup prescribed for nervous irritability in children.

The name ‘lavender’ comes from the Latin word ‘lavare’ meaning to wash. It was added to baths for the purification of the body and the mind.

The chemical constituents in lavender are said to modulate GABA, which is a neurotransmitter, helping to soothe agitation, restlessness and other symptoms of anxiety without the sedative effect some medications may produce.

If you are on medication it is important to know that Lavender essential oil theoretically may potentiate the effects of sedatives when used in combination.

The findings in a 2012 study by, W Sayorwan, V Siripornpanich, T Piriyapunyaporn (4) provided evidence that brain wave activity, autonomic nervous system response, and mood states were affected by lavender oil which gave relief from symptoms of anxiety and depression.

Mostly, anxiety and depression is related to the nervous system, however some medications may also produce similar symptoms.

In the nervous system cells called neurons communicate by the chemical exchange of neurotransmitters such as Serotonin, Dopamine, Norepinephrine and GABA that either stimulate or inhibit the actions of these chemicals which cause our symptoms.

Roman Chamomile is an essential oil that would be an excellent tonic for the nervous system and especially for children who experience digestive symptoms along with irritability and nervousness.

Basil is also a great essential oil to consider for its apoptogenic properties and supporting the adrenals which can become drained leading to brain fatigue and the inability to think or assimilate new information.

Bergamot essential oil is sedating yet uplifting, demonstrating the ability of essential oils to balance our systems. It is particularly good when blended with Ylang Ylang and Lavender to modulate cortisol. (5)

There are many other essential oils such as Lemon, Marjoram, Melissa, Frankincense, Neroli, Orange, Patchouli, Cedarwood, and Petitgrain which are all used to balance stress and anxiety.

When we let go of the mask of worthiness and accept that we are enough as we are, we start to turn the tide of expectation and false self-perception into the reality of our life and that we are the creators of our own anxieties and depression and we are also our own saviours.

Reference
Health.Gov
Neurosciencenews
Health.Gov
PubMed
PubMed

ELIZABETH MULVEY
Aromatherapist
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Importance Of Mental Health Awareness

Emotional Storms. Why Is Mental Health Important?

What if we replace ‘I have control over’ with ‘I have faith in’?

Love versus fear – a daily decision. Sometimes even a momentary decision… When the shit hits the fan – how do we stay in our love space? How can we endure those moments that are almost unbearable?

How do we stay grounded in faith and love when we have no control over a certain situation; when fear knocks loudly on our inner doors?

In hindsight, we can celebrate persevering through many of these moments, and we SHOULD celebrate them.

Because each and every one of them has made us stronger, has given us another piece of stamina so we can power through the next uncomfortable situation with a tiny bit more ease (even if it doesn’t feel like it while we are sitting in such a scary moment).

To reach this place of stamina and strength, sometimes we really have to dig deep, as a wave of fear or panic threatens to drown us. Practice is key, especially when we are treading the calm waters of life. There are many tools out there to aid us, and they are available to us 24/7 over the internet.

There are apps offering meditation, wisdom and practices we can integrate into our busy everyday lives, as well as online programs to follow either with a fixed schedule or in our own time.

And then there are the simple basics we do all the time, like breathing, walking, doing the dishes and thinking many thoughts.

We can consciously pick the tools that are most attractive to us, and maybe treat ourselves to the gift of a teaching by a trusted practitioner.

We can also combine our internal and external sources and consciously fill our inner treasure box with good input on a regular basis.

There might be long phases of calm emotional waters in our life, where we think (!!!) we don’t need any of our tools.

Training ourselves helps us in being prepared for any inner storm that might come up. The storm might start with tiny gusts of wind, which we find refreshing at first.

We might not notice that this fresh breeze is quickly blowing us out of our serene inner peace and stability. Then, suddenly, the full emotional storm hits us with mighty force, and we realise that fear is surrounding us, washing over us and threatening to engulf us wholly.

The energy of fear rises fast around us, as well as inside of us, whether triggered from inside or by somebody/something outside of us.

We lose control over anything and everything as our mind is flooded with fearful thoughts that are taking a hold of our complete system of body, mind and soul.

What to DO? How to deal with this storm? By now, we might feel as if a tornado is raging, pulling us with it, throwing us around brutally.

No more solid ground to stand on physically or emotionally, and our rational part is drowned out quickly by those loud fearful thoughts. What to DO? Our body is a phenomenal helper, and it keeps us afloat in all this chaos.

What we CAN do is focus on our body, and focus on our breathing. We can concentrate on taking one really deep breath.

In through the nose, out through the mouth. And another deep breath. In through the nose, out through the mouth. As we focus on such a simple task, our mind begins focusing on our breathing also.

It creates a tiny pause in those fearful thoughts, replacing them by remembering to breathe deeply. A tiny bit of ease might come into our overwhelmed system. It feels so good. Repeat the process.

With this can come some more capacity to focus our awareness on our shoulders, they are very possibly very tense right now. Once we notice, we can lower them, while continuing to do more deep, conscious breathing.

Now our mind has two good thoughts to ponder: ‘breathe deeply’ and ‘relax the shoulders’. Maybe we have been sitting rooted in one spot, frozen and paralysed by this emotional storm.

Now we can change our position, while we still consciously breathe and relax our shoulders (they tend to tense again real quick when we focus elsewhere).

We can stand up and walk around a little bit. So now we are moving and shifting our complete system. We breathe deeply, we concentrate on lowering our shoulders, and we are walking around the room. We can add some more good thoughts, to give our mind a productive job.

Would it be good to leave the house for a while and take a walk-in nature? How about having a shower or a bath? Or even doing the dishes, to give our hands something to do.

While we are rebooting after the shake-up, there might be more capacity in our mind to remember the tools we have gathered over time through practising.

Maybe we have enough room in our head to concentrate on a meditation. Or we decide to do some sports. Or we pick up a good book and occupy our mind with some productive input. Or we sit down and write.

At some point, we realise we have weathered the storm, it has passed and the emotional waters are calm again. Now is the time to celebrate having persevered through this moment. We can let in lots of love and gratitude, especially for ourselves.

We can be proud for remembering we can support and help our self greatly with just a simple breath.

And we can anchor this moment of success, of strength and stamina in our system, add it to all the other moments we have endured already and have come out stronger at the other end.

We made it through, and the faith and love in our self can deepen. Well done for powering through these moments, dear fellow human!

BARBARA PATTERSON
Conscious Awareness Teacher
Click here to to find a practitioner.



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Importance Of Mental Health Awareness

Into The Darkness

When I was 15, I attempted suicide. Even looking at those words knowing that’s what I tried to do, doesn’t seem real. But I did.

I took an overdose of pills from the bathroom cupboard. I remember being in my room playing a record, and then waking in a hospital with my devastated parents by my side.

I did not see my life as worthy of living and I felt like I was losing my mind. This is my personal story of dealing with mental health and my state of mind when I was young.

You may wonder why I want to share something so intimate and it being such a confronting ordeal.

Probably because it happens in many families and to many people. No-one is immune to this, but it’s how we learn from situations and how to get access to safe and practical treatments to address all areas of mental health.

If they had not found me, the Doctors said I would not be here today.

My parents were encouraged by Doctors to seek help and see a psychologist, so they could determine my mental health and behaviour. What had bought this on? Why would a normal 15-year-old do something so drastic and incomprehensible? I didn’t give a second thought to anything or anyone else.

I thought my life was terrible, not really connected to anything except a world of obsessive, egotistical and delusional ways of being. I had broken up with a boyfriend and really felt like my world was over.

I felt lost and didn’t care. I did not realise as a result of my actions, I also caused profound traumas to other members of the family.

Many years later my father eventually told me upon being found not responsive, he was haunted for many years about the song that was playing on the record player.

It was a group called Max Meritt and the Meteors and the song was called “Slipping Away”.

Factors That Play A Part

Mental health is about a state of being, and not just about mental disorders. There are many components that contribute to these factors such as socio-economic, biological and environmental aspects.

I learnt that my grandfather took his life at a young age (in his early 50’s). The family went through times of hardship, and he did not have the ability to cope.

His mental state of mind would have been fractured and depression had taken hold as well as being an alcoholic. Furthermore, there have been several members in my extended family that have gone through disorders such as bi-polar, depression, and schizophrenia.

If we have a fear of getting some mental illness, can we pull that into our very existence? So, could genetics have played a part in my mental health and what I did?

Hello Darkness My Old Friend

Fast forward, after my ordeal, I didn’t go back to school. I got a job in our local town, then my father decided to move from our country town and state and relocate to another state, and bigger city.

I didn’t want to leave, I wanted to stay with my best friend. All my kicking and screaming didn’t help.

I was leaving my school friends, girlfriends, relationships and even our extended family, and relocating to a completely new place, new neighbourhood and nothing was like I had known.

I was trying to adjust, find a job, and make friends. Then only 3 weeks after I left my home town a very life changing tragedy occurred.

Sadly, and devastatingly, 2 of my closest friends (one that I wanted to live with) tragically died in a car accident. I didn’t know how to process this grief, this reality at all, because I was not where my other friends were when this was happening.

A long-distance phone call was expensive, we could only correspond by postal mail and it didn’t give me any idea as to what my other friends were going through without me.

I felt completely disconnected, and all alone. I didn’t get to attend their funerals.

I was catapulted into a depth of despair, anguish and disbelief. I was in another place. I felt completely shocked and mentally broken.

Back then we didn’t quite have the facilities to help someone through difficult and trying emotional periods, and we dealt with it ourselves, by trying to live life as normal, under the pretence of keeping a balanced world whilst living with thoughts of anxiety, fear and depression.

From The Shadow A Light Shall Spring

We are not our thoughts, and behind every thought is energy. Your thoughts are creating your reality. Learning to decipher your thoughts and the voices that speak within the mind, to see light instead of dark can be difficult, though not impossible.

When you change the way you think about problems, life, or everyday tasks, it may seem overwhelming and daunting. So teaching yourself to look at them in a new and unique perspective can actually change what seems so enormous, that it diminishes.

We can be thankful that today we acknowledge there are much better facilities available to assist all sorts of mental health issues.

There has been a greater focus in the health sector and many alternative therapies of providing a range of effective measures for the prevention of suicide, prevention and treatment of mental disorders, prevention and treatment of dementia, and treatment of substance-use disorders.

My experience through using the Forensic Healing System with clients can assist with many associated mental health factors. Its addressing those issues and helping to undo the patterns that can be predisposed through our genetics. Just like the old saying, “It might not happen overnight, but it will happen”.

Forensic Healing is a proven therapy system superior to all healing modalities, because it:

Profiles the client, identifying negative life patterns, archetypes, emotions, belief systems, and much more
Clears curses, negative energies, rituals, and many other spiritual issues
Activates spontaneous healing forces in the body for immediate changes
Removes the negative conditioning stored in the DNA or cell memory
Uses healing secrets from ancient healing scripts combined with the most-advanced scientific methods.
Utilizes healing pathways that use physical, emotional, energetic or spiritual elements.
Heals deeply at a soul level by targeting soul facets, fragments, DNA etc
Places a blessing on the client at the end of a healing
Educates and empowers the client to understand themselves so they leave with new information to progress in their life.

See Yourself Having A Dynamic New Experience
I look forward to hopefully meeting you, joining your journey and helping you in any way to ride the waves of growth, new beings and this wonderful life we truly can find inspiring and inspirational!

SHONA RUSSELL
Forensic Healer
Click here to work with me.



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Importance Of Mental Health Awareness –
Frequently Asked Questions

What Are The 4 Types Of Mental Illness?
Mood disorders (e.g. depression or bipolar disorder)
Anxiety disorders
Personality disorders
Psychotic disorders (e.g. schizophrenia)
Eating disorders
Trauma related disorders (e.g. post-traumatic stress disorder)
Substance abuse disorders
How Can I Fix My Mental Health?
Meditate
Exercise
Reach out for professional help
Take a break
Be creative
Take a walk in nature
Surround yourself with good people
Start a journal
Talk about your issues
Connect with others
How Do You Release Emotional Pain?
Journal
Acknowledge your issues
Move your body to release stagnant energy
Massage
Talk to a therapist
Go outside in nature
Get some energy balancing work done
Express your emotions
Paint your emotions (art therapy)

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Importance Of Mental Health Awareness
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