Opening up about mental illness in the modelling industry – Washed Away by Nikki Dubose

nikki dubose book review

Washed Away: From Darkness to Light is a Memoir by former model Nikki Dubose. She has appeared in magazines such a Maxim, Glamour, Vogue and Vanity Fair and first suffered from an eating disorder at just eight years old.

Her childhood trauma of sexual abuse led to bulimia, various drug addictions and serious mental illness in later life. Although she boasted a high-flying career in the fashion industry, at the height of her success she was experiencing intense inner turmoil which she kept hidden from the world.

Talking about one performance on the catwalk she writes;

“As my feet carry me to the edge, I hear no sound, experience no sensation. Despite the music and commotion, I am lost in a dreamland. How long have I waited to arrive in this spectacular moment? I never imagined I would feel so numb, so vacant. Dozens of cameras pop and crackle as they capture the magnificent creature before them. I perform, but inside I feel trapped, imprisoned within my mind.”

Nikki describes the terrifying ‘whispers’ she hears when she’s on stage, the voices in her head which mock her every move. When met with praise she ignores everyone and instead of celebrating with champagne and dancing, she rushes home to her apartment to be alone. She only wants one thing, and that’s to binge on – and then purge – large amounts of food.

To say Nikki came from a broken home would be kind at best. Her parents separated early on and her mother sexually abused her and treated her as a buddy; someone to show off to as she performed sex acts in online chat rooms and hooked up with strangers in bars. This is just one of several people who took advantage of her innocence from a young age.

With such a tainted childhood, it’s no surprise that Nikki went looking for love in all the wrong places. Her struggle to meet the demands of how a model should look only exacerbated her eating disorder as well as her constant self-loathing.

As I read the history of Nikki’s eating disorder it became clear that it was not only a way to stay as thin as possible for the modelling world, but a form of physical release that she couldn’t get elsewhere. Her mental illness ultimately led to the physical condition which consumed her life.

Having lived with a hatred for my own body for most of my life and dieting since aged 17, this topic really hit home for me. I’ve never been diagnosed with an eating disorder but I know I’ve teetered on the edge, and so I empathised with the daily rituals she went through to hide her unhealthy behaviours.

“I binged and threw up in the shower or in paper bags that I kept in my bedroom. I was the smart one; Evelin and Vitor had no idea, especially when I hid the vomit in the paper bags. My knuckles and lips began to bleed and scar again, but I covered them with concealer. Whenever a make-up artist raised an eyebrow at the cuts, I said that I had an autoimmune disease.”

Nikki talks to the reader as though we are her closest ally. Throughout her illness she felt unable to share her troubles with anyone, so to have her talk intimately and in great detail about the things she’s endured is a privilege.

Reading her words is like being inside Nikki’s head. Her writing style is brutally honest and disturbing at times, a testament to not only what she has endured but also how difficult it must have been for her to relive these painful memories and put them down on paper.

I had no idea what to expect going into this book. I never thought I’d finish the thing in just a few days and feel so utterly connected to someone I’d never met. Knowing Nikki’s story has reminded me why I started to write about mental illness online, even though it often leaves me feeling vulnerable to expose myself to the world.

Although Washed Away is about championing the possibility of recovery, it’s my no means a self-help book. I’m not sure the world needs another one of those anyway. Often those of us with mental illness know deep down what steps need to be taken, but we just can’t imagine having the strength carry them out.

This book proves that we are indeed strong enough, and that even the darkest of times will lead to light.

Buy Nikki’s book here

This post is sponsored and contains affiliate links

 

The honest truth about seeing a counsellor

whats it like seeing talking to a counsellor therapy

If your GP has put you on a waiting list to see a counsellor then you should definitely see one.

Many people brush off the notion of talking as a form of medication , and just want to take pills and power through their illness until they feel ‘normal’ again.

Medication is great. Medication can help alleviate symptoms of depression in order for you to be a little more productive, take better care of yourself and attend important appointments.

But you may find that talking about your problems is the thing you need to fully resolve any ongoing mental health problems you have. If you think it isn’t going to work for you then ask yourself; what have you got to lose?

It’s a process

If you physically recoil when you think about sharing ‘feelings’ with a stranger then this will seem like an uphill struggle from the start. I didn’t want to talk about my depression. It was mine, my burden and sharing it with others didn’t feel natural or helpful.

I learned over time that sharing my burden was a gift. The best thing is that your counsellor is an outsider.

They are not a family member who thinks you’re taking life too seriously. They aren’t a friend who thinks you’ve got nothing to be sad about. They aren’t an employer who thinks you need to knuckle down and get on with it. They are an impartial person with your best interests at heart.

I found my counsellor especially helpful during the phase when I was returning to work. She was able to give me answers to some of the questions that I didn’t have myself. Should I work full time or part time? What level of responsibility should I have? She also gave me the strength to stand up to my friends and stay away from alcohol when I was feeling the urge to abuse it.

It’s awkward as hell

Everyone reacts differently to awkward situations. And if sitting down to tell a complete stranger about your inner turmoil isn’t the worst kind of awkward, then I don’t know what is.

Some people laugh, others chat nervously, but I sat in silence. Going into that claustrophobic room, crippled with anxiety and depression was the absolute opposite of what I wanted to do during that period of my life.My body downright rejected it and I had to force myself to enter.

I spent most sessions staring at the floor. I avoided eye contact. I gave one word answers. I said “I’m fine” constantly, to try and fool the woman into letting me out of the painful scenario. My muscles tensed to fiercely that I was physically exhausted from every session I completed. But I completed them.

whats it like seeing a counsellor therapy depression

You have to commit

As difficult as my weekly meetings were, I never missed a single one. Even when I felt like it wasn’t helping, or that it was making me feel worse, I kept going. I knew that this kind of treatment was hard to come by so I didn’t want to lose my place in the programme.

I slugged it out even when I didn’t want to. Part of being depressed means that a lot of the time you don’t have control over your actions, and you might not be able to show up every week. I get it. Sometimes leaving the house just isn’t an option.

But if you can find the will to go then I urge you to do it, and do it consistently. If you show up regularly – even when you don’t want to talk – it lets your counsellor take note of your mood and your ability to cope. This is all helpful information that can be used to track your progress, even if you feel like you’re not progressing much at the time.

You need to be honest

Having a mental illness is draining. You often walk around pretending to be OK for days, weeks or months at a time because you think it’s what you’re expected to you. You tell employers you can cope with extra work, you tell friends you’re happy on a night out, and you tell your partner your just having a bad day because you haven’t been sleeping well.

It’s a vicious cycle where you use so much energy putting on a brave face for everyone that you have no strength left to truly take care of yourself.

Talking to a counsellor is an amazing opportunity to actually tell the truth. Be totally honest. Tell them that you dread getting up in the morning, you hate your job and you don’t want to socialise with anyone. Tell them you can’t find enough hours in the day to wash your hair and match up your odd socks. In fact, these small tasks are so overwhelming that you sob uncontrollably at the thought of doing them.

Nothing bad can come from opening up about these thoughts. They are more than just thoughts. They are symptoms of your illness, and once you’ve got them off your chest I guarantee you’ll feel the benefit. Trained professionals understand them in a way that your friends and family might not be able to and that is an invaluable tool in your path to recovery.

Do you have any experience with seeing a counsellor?

 

 

Why you need to stop apologising for your mental illness

stop apologising how to talk to people about mental illness

One of the most prevalent emotions that tears you up inside when you have depression is guilt.

Guilt about being sad. Guilt about letting people down. Guilt about not being good enough and guilt about always relying on others to help you get through the day.

I’ve had to rely on others for money, transport and food as well as emotional support especially in social situations where I feel very vulnerable. Not being able to go out to meet people without a chaperone is a pretty shitty feeling let me tell you. But I believe there’s no good reason why you should have to apologise for your mental illness. Here’s why…

It’s not your fault

You probably think apologising for your behaviour is the right thing to do. You’ve not been yourself, ignoring people and been a bit of a recluse in fear of upsetting anyone with your unpredictable mood swings.

It’s easy to think that people don’t want to see when you’re like that, but rest assured that it’s your mental illness talking and not the truth. When mental illness takes hold it’s so overpowering that you can’t control it. If it was a choice wouldn’t we all just shake it off and get on with life? Of course we would.

Your friends and family might not think you’re a bundle of fun when you’re going through a bad spell with your mental health, but they still love you anyway. Apologising and talking yourself down all the time is honestly just a waste of energy at this point. Energy that you need to conserve and use for more positive tasks. As much as possible, you should try and remember that your situation is not a direct result of any actions you’ve taken.

It’s more inconvenient for you than anyone else

Have you ever felt that you’ve let someone else down as a result of your mental illness? Me too.

I started a new job and on my second day I burst into tears on the way there and screamed that I couldn’t go in. It was the easiest job in the world with the friendliest people I’ve ever worked with but I just couldn’t handle it. I made my mum go in and tell them that I wouldn’t be in that day and I didn’t go back.

I later had it confirmed by a health professional that I was indeed unfit for work, but at the time I felt like a total failure and a time-waster. I’d left someone to work on their own in a situation that would’ve been incredibly stressful, but me being there in floods of tears unable to cope with my existence wouldn’t have helped the situation.

Why do you think your happiness is less important that someone else’s? If you let someone down and they’re mentally stable then they can go on with their day regardless. You, on the other hand are unable to do something because you’re unwell. You’re not fit to do some tasks at the moment and whilst that might be inconvenient for someone else for a few minutes, you’re dealing with the painful inconvenience of having a mental illness every single day. You come first.

Making other people uncomfortable or making things slightly awkward once in a while is something others will just have to deal with whilst you work hard to recover. Trust me, they can handle it.

It’s OK to be selfish

One of the reasons I got myself in a mess was because I was trying to please too many people too many times. I was scared to say no to anyone because to be honest, I didn’t realise I could. One of the best things you can do for your happiness is practise saying no more often.

I’m not talking about avoiding things that make you happy, but being confident enough to know when you’ve taken on too much. Don’t do something just to make someone else happy when you know that it’s causing you pain or making your anxious. Be honest with people. When someone is asking you do do something they’re asking you because there is more than one possible answer; make sure you choose the one that serves you.

The day I started being selfish with my time was the day I started to truly realise what I was capable of doing without putting my health at risk.

Are you going to stop apologising for your mental illness?

My top 10 self-care tips for quick and effective anxiety relief

mental health blogger UK self care quick tips

Finding time for self-care can be a bit of a mission. I know after I’ve done a day’s work, a sweaty gym session, scribbled down a blog post and done the fastest food shop in history I rarely manage to do anything other than flop onto the sofa with a bowl of leftovers for dinner. I’m often a jittery mess and find it hard to fall asleep at night.

I’m trying to make a conscious effort though, to stop and take a few minutes out of my day to slow down and check in with myself. If like me you get easily stressed and overwhelmed, then you might find these quick self-care tips easy to fit into your day.

Drink some water

Aaaah, the solution to all life’s problems. Got a wound? Chuck some water on it. Feeling faint? Splash on that water! Annoying boss? Dunk ‘em! In all seriousness though, I find my mood is greatly affected when I’m dehydrated. I get tired, anxious and cranky and it’s so easily avoided by simply drinking enough water!

Have a shower

I have a love/hate relationship with showering. When I’m depressed or anxious it’s the last thing I want to do. It feels pointless, a waste of energy and frankly just too much to handle. But when I do muster up the strength to jump in for even a minute or two, I have to admit that I always feel better afterwards.

mental health blogger UK self care

Listen to your favourite song

Music can have such a profound affect on our mood that you should really try incorporating it into your self-care routine. Start by creating a playlist full of uplifting songs and add to it whenever you find a new tune that makes you feel good. My current favourite are Thunder by Jessie J, Moments by Tove Lo and Dancing On My Own by Robyn.

Write stuff down

Sometimes we don’t realise how much is going on in our subconscious everyday. Whether it’s remembering to call someone, make an appointment or look for a new job; these thoughts can play on our minds without us even noticing. Try doing a ‘brain dump’ regularly. This basically means writing down everything that’s on your mind. It’s NOT a to-do list (although it could be used to create one afterwards). Instead just a way to get your thoughts on paper, freeing up your mind to become a little more relaxed.

mental health blogger self care

De-clutter your space

I love to set a timer for 10 minutes and go around my flat with a bin bag. I throw out all the rubbish, empty the bins and fill a basket of dirty washing. Before I know it I’ve got a wash on, dishes done and I’m dusting and sweeping the whole flat. When my space is cluttered it often plays on my mind and I procrastinate because I just hate doing housework. The 10 minute trick is just enough time to get the basics done and make me feel a little more organised.

Change your bed sheets

For me, good personal hygiene goes hand-in-hand with effective self-care. I love the feeling of getting into bed when the sheets are clean, and it’s even better after a long bath. I try to change my bedding once a week but you can do it more frequently especially if you have pets who like to snuggle.

Read an inspirational blog post

When I feel lost and worried, I like to read about how other people are coping and what they’re doing to learn more about themselves and their mental health journey. I love this post by Grace called Accepting Who I Really Am and this one by Emily on The Pressure of Happiness. Somehow knowing that I’m not the only person with anxiety makes me feel better.

Phone a friend

Living away from home has made me appreciate how important it is to have the right people around you and on call when you need them. I try and surround myself with positive, creative, can-do people who inspire me to do better. It only takes a few minutes to call a friend and catch up, and talking to someone who really gets you can remind you of what you want and what you believe in, things that we often forget when we get caught up in daily life.

mental health blogger UK self care

Get some fresh air

We all know that getting moving outside is good for our mental health, but so many of us just don’t make time for it. I honestly think that just 20 minutes outside everyday can give you a noticeable boost in energy, especially if you work sitting down in an office for most of the day. I also find it improves my creativity and helps me think through problems without distractions.

What quick self-care tips can you recommend?

To my friends – here is the truth about my mental illness

This week in the Year of Gratitude series, the suggested writing prompt is ‘a friend’ that you’re grateful for. Here’s my take on the subject…

It took a few minutes for me to realise that my phone was ringing. The harsh sound of it vibrating on the wooden bedside table was what finally woke me up, but I didn’t reach over to pick it up. Instead I looked at the clock. It was 2.30pm. On a Tuesday.

I pulled the sheets over my head and went back to sleep. An hour later I woke up and saw I had a text message as well as the missed call from earlier. It was my friend Kirsty explaining that her and Claire had been in the area having lunch and did I want to join them.

Obviously I had missed the opportunity because I had slept in, but I didn’t care. I had successfully avoided another human interaction and that was all good in my book. Cha-ching.

Ignoring people was a commonly used strategy for me back then, when I was unfit for work due to depression and anxiety. I’m not sure how much I let show to my friends at the time, and I’m sorry for that. I didn’t want them to see the bad parts of my life which meant I didn’t let them see much of me at all.

I’m so grateful for my friends that have stuck by me throughout my mental illness. I also don’t blame the ones who didn’t hang around. It’s been almost 5 years since I was diagnosed and I’ve been a bit of a handful to deal with. Sorry about that.

There are a few things I want them to know though and here they are, in no particular order.

mental health truth to friends

I hide it constantly

When I’m out shopping, at the gym, in a restaurant or at work – especially at work – I’m probably pretending to be OK. There’s a negative voice inside my head and sometimes it can take control of how I feel.

I’m getting better at ignoring the internal commentary – I hate myself, I’m so fat, I’m so useless, I’ve got nothing to say – but it’s always underlying and waiting to hijack me when I least expect it.

The painful part is that I’m always expecting it, and that’s exhausting in itself; always been on high alert for low moods and panic attacks. When they finally do show up I’m ready to hit the deck almost immediately.

I can’t always explain my actions

Sometimes I ignore phone calls. I read messages and then procrastinate for hours or sometimes days before responding. I know it’s rude. I know I’m being a crappy friend but sometimes I just can’t communicate with other people.

I don’t fully know why and I can’t justify my actions but believe me when I say it’s nothing personal.

I’m so grateful

I don’t always show it but I’m so grateful to have people around me who still care about me. I know I make situations difficult when I get socially awkward and shut down to everyone around me. It’s inconvenient and embarrassing for me.

The thing that gets me through is knowing that other people care. When I think I’m a total piece of shit, my friends and family are still there. They’re knocking on my door when I don’t answer the phone to make sure I’m OK, and that is something I’ll always be grateful for.

 

 

 

 

10 random acts of kindness you can do today

random acts of kindness

February 12th sees the start of Random Acts of Kindness Week. I don’t care much for these types of campaigns – although I’ll admit National Doughnut Day has made me reconsider – but if there’s something to raise awareness about, being kind to one another does nothing but good things in my book.

From a mental health perspective, showing kindness to a stranger is incredibly powerful. You’ll never know how important a welcoming smile could be to a person with anxiety, or offering your parking ticket to someone who’s so stressed that they forgot to bring change for the meter.

As someone with depression and anxiety I also take pleasure in being kind to others. It can lift my mood, make me feel productive and worth something on days when my brain wants me to feel otherwise.

1. Give to a homeless person

Since living in Birmingham I’ve become very aware that homelessness is a real problem in this city. I pass a homeless person almost everyday on the way to work and I try and give him something to eat. If you can do this today then I know it would help.

2. Give a stranger a compliment

I work in a customer service environment so I meet hundreds of people everyday. I regularly have an inner dialogue which goes something like this, “She has a lovely smile. I love her top. She’s so friendly”. Then I go on with my day and forget all about it. The few times where I’ve actually vocalised a compliment to a stranger have always ended well. People love to receive compliments!

random acts of kindness blog mental health blogger

3. Buy someone a coffee

This is my go-to act of kindness when I’m feeling generous. Who doesn’t appreciate a free coffee? Ask your mate out for a drink and don’t let them pay or simply take a hot drink into work for someone who needs it. You won’t regret it.

4. Listen

We all have those friends or colleagues who can talk for Britain. If like me, you tend to zone out when they speak then try and spend today really listening to what they have to say. It could be that you actually find it interesting!

random acts of kindness mental health bloggger

5. Tip your server

As a cafe worker I’m obliged to ask that you consider us who prepare your food and beverages everyday with a smile. OK I don’t smile all of the time but believe me, I’m making a huge effort not to look grumpy when we make eye contact. I can guarantee you that a generous tip does not go unnoticed to us minimum wage earners, so consider popping an extra few coins in the jar on your way out today.

6. Send someone flowers

Valentines Day may have passed, but giving someone fresh flowers never gets old. It might be an elderly neighbour who helps feed your pet or the childminder who always goes the extra mile for your little ones, but whoever it is you can be sure a surprise bouquet will put a smile on their face.

random acts of kindness mental health blogger

7. Giveaway something you don’t need

Cleaning out your closet is a great place to start if you’re looking for something to giveaway. I recently gave away a few brand new t-shirts that were too small for me and I was glad they went to someone who wanted them. You might find you have something of use which you can give to a friend, if not just fill up a box for charity.

8. Offer your services for free

If you run a business then why not run a competition where someone can win something that you would normally charge for? Or you could simply pick one of your customers at random and give them a special discount. These little freebies are also a great marketing tool that give your business the human touch.

9. Give to a charity

Instead of buying a sandwich at lunch, why not bring in a home made meal and put a fiver in the nearest charity box? You could also donate a box of unwanted clothes or household items to your local charity shop or sign up to a fundraising event like a run or walk.

random acts of kindness mental health blogger UK

10. Make the call

Remember, you don’t need to spend a penny to be kind. Promise yourself that today you’ll make that call you’ve been avoiding. It might be your mum, a sibling or an old work friend that’s gone off the radar for too long. It only takes a few minutes but it can make someone’s day.

Tweet me and let me know what random act of kindness you performed today!

What are the best hobbies for depression? Read my top 10 tips

what are the best hobbies for depression

You’ve been diagnosed with depression and your doctor has told you to get a hobby. Once you’ve restrained yourself from screaming in said doctor’s face, I advise you calmly leave the building and take yourself home for a lie down.

Being told this by your GP can feel extremely patronising. Do they think we can just knit our way out of depression? Take a photography course and all is well again? It’s not that easy and I’m 100% on your side with that one.

But there are a few hobbies that are worth trying out on those days where you can find the energy to try your hand and something different. I’d love to know if you’re willing to give some of these a go…

1. Yoga

Doctors will regularly recommend yoga for those with depression, and although it’s not for everyone I personally find it very helpful when I’m finding it hard to relax. I wrote about it in more detail last year when I started going more regularly to help ease my symptoms when I moved away from home.

2. Running

It might sound like your idea of hell, but many people claim running has been a major factor in their recovery from depression. I took up running after going to fitness classes for a year or so, looking for a new challenge to test my abilities. Although I don’t enjoy it as much as other forms of exercise I can see why many enjoy the solitude and fresh air that comes with the hobby.

3. Walking

If running seems a little too advanced then I highly recommend trying walking instead. Either alone or with a friend, the benefits of walking are well-documented and can give you a sense of achievement on days when you feel unmotivated.

4. Drawing

This is a pastime that was always encouraged when I was a child, and I can see why. It’s good at keeping you distracted without the use of TV or video games and it’s a great creative outlet.

5. Blogging

Obviously I’m biased about this one! I started blogging a few years ago when I was unfit for work and felt the urge to be creative. You don’t need to write about depression; write about whatever pleases you and do it under another name if you don’t want anyone to know it’s you.

what hobbies are good for depression

6. Journaling

If you still want to write but not necessarily hit ‘publish’ online, then journaling could be for you. Grab a notebook and just explain how you’re feeling. I know from experience that trying to explain or even experience emotions when you have depression can feel like an impossible task. There are lots of good advice posts and prompts available out there to get you started.

7. Cooking

After years of restricting my food intake and binge eating junk food, I’m learning to enjoy all types of food again for their health benefits. I feel at my best when I’m eating lots of fruit, vegetables and some sweat treats for good measure (Oreos are food for the soul) and cooking plays a big part in that. I like the satisfaction of cooking a meal from scratch, especially if I know it’s going to make me feel good.

food-salad-healthy-lunch

8. Reading

I think people who want to ‘get a hobby’ often forget about the simple joy of reading. It’s basically free (remember those places called libraries?) and most people can do it. There are a million different genres be it fiction or non-fiction, self-help or fantasy; there’s sure to be something to keep you occupied.

EXTRA BONUS TIP! When you want to read but you can’t concentrate (a common problem with depression) then listen to podcasts.My current obsessions are My Favourite Murder, Desert Island Discs, Pro Blogger, Ctrl Alt Delete, Generation Why, Unsorry and Standard Issue Magazine.

9. Gardening

The thought of tackling an overgrown garden might be a bit much, but some light weeding or planting some flowers in pots could be a good idea. This is something that you can dedicate 30 minutes to everyday and see progress over time, which should give you a sense of achievement.

10. Play an instrument

If you can already play an instrument then why not set aside some time to practise a few times a week? It’s a good way to create some focus for short periods of time and gives you a physical and creative outlet. Also find singing along to my favourite music has the same effect.

Have you found a particular hobby that has helped ease the symptoms of your depression?

20 simple ways to boost your mood when you’re feeling depressed

boost your mood mental health blogger UK

Sometimes when your stuck for inspiration it helps to have a go-to list of activities that boost your mood. As someone who suffers from anxiety and depression, I know that I have mentally taken note of what has eased my pain over the years. Here is a bunch of ideas to get you started if you’re not sure what to do when you’re experiencing low moods. Please bear in mind that these are not a substitute for medical help, merely a few tools which have helped me along the way in conjunction with medication and therapy.

1.Take a bath – there’s nothing more relaxing that a soak in a hot bath. I also like to take this time to leave my phone in another room and be more mindful of what’s going on in my head, or read a book.

2.Paint your nails – I hardly ever paint my nails because I work with food for my day-job. When I do take the time to give myself a manicure I always feel myself admiring my nails and feeling a little bit fancy.

dying blonde hair red

3.Get a haircut – I know not everyone can afford to get a new do that often, but when I’m feeling a bit yuck a trim at the hairdressers always makes me feel refreshed. I think getting a haircut really does make you feel lighter and give you an energy boost.

4.Take yourself to the movies – this is a great way to disconnect from social media because you have to turn your phone of and concentrate on the film you’re watching. Sometimes when I’m anxious a trip to the cinema is a bit difficult for me, but it’s often good when I’m just in need of a distraction from negative thoughts.

5.Walk on the beach – I don’t know any facts about the calming nature of being near the sea, but I know it has a profound effect on me personally. Starting out at the ocean from a beach is so hypnotic, and it often gives you perspective on whatever is on your mind.

boost your mood mental health blogger UK

6.Book a massage – I know I certainly can’t afford to do this as much as I’d like, but it’s something to bear in mind for a special occasion or a time when you know you’ll be under pressure. I organised to have one the day before my wedding and it was such a great way to shake the tension out of my body before the bid day.

7.Try out some new make up – My current budget favourites are the Garnier BB cream, the Sleek Contour & Blush Palette and the Freedom Brow Pomade.

8.Buy some new pyjamas – I don’t know about you but a trip to Primark isn’t complete without a snazzy new pair of PJs thrown in for good measure! I like to get a new pair for a pamper evening, just to make me feel a little more special.

boost your mood mental health blogger UK

9.Put fresh sheets on your bed – The act of washing and changing your sheets is quite possibly THE most annoying household chore around. It feels like you only did it yesterday and all of a sudden it’s time to do it again. We all know nothing beats the feeling of freshly laundered sheets though, it’s the best!

10.Cook your favourite meal – This might be something healthy like a stirfry or a treat like macaroni cheese. Whatever you feel like, take the time to enjoy the cooking process and savour every last bite of your favourite food.

11.Read a book – My pile of books is growing everyday, and I feel like I never have time to read. Put your phone on silent for an hour, get a hot drink and settle into some reading for a while. It’s a great way to escape negative thoughts and relax.

12.Go out for a coffee – Whether it’s coffee, tea or a milkshake I recommend getting out of the house and sitting in your local cafe for a while. I love to watch the world go by or stick my headphones in and listen to a podcast whilst I enjoy a few moments of mindfulness.

mood boosting activites mental health blogger UK

13.Practise mindfulness – I’m sure you’ve heard people talking about mindfulness and thought that it would be way too difficult to do yourself. The secret is that it takes lots of practise! My favourite app is Calm, but you can also find lost of guided meditation videos on You Tube that talk you through the process to make it easier. It’s a great one to try if you feel anxious or overwhelmed.

14.Stretch – You don’t have to go to visit the gym or find your nearest Pilates class (although they are two viable options too) to enjoy the benefits of stretching. Simply do the stretches that you know you enjoy take your time. I love this Blogilates video which only takes 12 minutes and is perfect for beginners.

15.Burn your favourite candle – It’s become a habit for me to light candles every evening, as I find it really lifts my spirits and helps me wind down. Try dimming the lights and have a few candles burning whilst you meditate or do some stretches. I love Yankee Candles, Little Tulip London and Jo Malone.

16.Brush your teeth – When depression takes over the thought of getting showered and dressed is often too much to bear. If you only do one thing then consider brushing your teeth. I also like to wash my face with my favourite cleanser just to make me feel a little more alive.

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17.Listen to your favourite music – I have a few playlists that are full of feel-good songs to help cheer me up when I’m feeling low. Be careful not to listen to any music that might trigger any bad memories.

18.Look at your favourite quotes – I have an entire Pinterest board dedicated to positive quotes, and nothing pleases me more than adding more to the list! If you’re feeling demotivated then I would highly recommend pinning for an hour or so, it’s strangely therapeutic.

19.Clean your make up brushes – On those days where you have a long to-do list that feels totally overwhelming, sometimes it’s easier to tackle one small task that gives you instant gratification. Cleaning your make up brushes or ever just reorganising your make up storage can be an easy job that only takes around 30 minutes.

20.Re-organise your wardrobe – If you’re feeling brave enough to take on a bigger challenge then why not take on your wardrobe? If you’re anything like me then you’ll be hoarding ill-fitting clothing which hasn’t been worn for several years and could do with throwing out.

I’d love to know what your favourite mood boosting activities are, please feel free to leave them in the comments below or tweet me.

 

How talking on the internet helped me overcome social anxiety disorder

social media mental health recovery uk blogger

Did you know that February 2nd is Time to Talk Day? It’s a great opportunity to start conversations about mental health all over the UK, from schools to homes to workplaces.

About Time to Talk Day

Sadly, many people who suffer from mental illness feel ashamed to talk about how they feel and this just simply shouldn’t be the case. It only takes one small step to ask for help, and just a quick chat with someone who understands can have a huge impact.

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If you know someone who might be suffering, or if you have a mental health issue yourself; I urge you to use today as a chance to open up about the real issues surrounding mental illness and help end the stigma surrounding the subject. With that in mind, I wanted to share my own personal story today.

Many of you already know my history with depression and anxiety, but what you may not know is how social media has helped me overcome social anxiety in the past few months. Don’t get me wrong; it took me years of therapy and medication to get to this place, but every piece of social interaction online added up to help me along the way too.

Snapchat

If you follow me on Snapchat then you’ll know what I’m about to say. I LOVE TO TALK. Not to other human beings of course – that would be way too much interaction – but to myself on my mobile phone.

When I moved away from Glasgow I realised Snapchat stories was a great way to keep my friends updated with what I was up to everyday, as we now live hundreds of miles apart.

Whilst everyone else is pouting whilst using the puppy dog filter (OK, I do my fair share of that too) I’m giving my viewers the low-down on my mental state as it changes. Sometimes I’m laughing about haggis in an American drawl and other times I’m just talking about my low self-esteem.

It’s a great form of talking therapy, and lots of people have told me they find it helpful to see that other people are going through mental health issues too. It’s made me more open to talking about these subjects in social settings and basically owning my mental health problems instead of pretending they don’t exist.

twitter logo mental health blogger UK

Twitter

Tweeting was not something that came naturally to me. I’m not quick-witted enough to construct jokes that fit into the strict character limitations and my spelling has let me down on more than one occasion.

In 2016 I started using it to promote my blog, and before long had been sucked into various communities (mental health, blogging and Birmingham) and was having conversations with total strangers on a daily basis.

I’ve used it to find new friends, decent WordPress training and a local social media seminar that I would otherwise never have known about. It’s made me go out and make real-life connections with people I’m met online, and without that initial meeting online I honestly don’t think it would have been possible.

I’ve also created my own chat on Twitter where we talk all about body positivity. Plucking up the courage to do all of these things has been a total revelation for me after several years of avoiding social outings and talking to new people.

Instagram

I spent a lot of time taking photos of my food before I realised it’s not really the best use of my Instagram account. I have a history of disordered eating and was obsessed with food for about two years whilst I ate a very restricted diet to lose weight.

I still love food and taking pretty pictures of my salads (I’m a blogger, it’s basically compulsory) but I’ve loved using my Instagram as a way to showcase random thoughts and emotions that happen throughout my day. I’ve tried to spread positivity through my account and that’s had a knock on affect on my mood, meaning I’m generally a little happier thanks to the interactions I make online.

I’ve conquered my fear of talking to camera thanks to Instagram stories and I even did a live stream a few weeks ago. This has made me more confident about talking about mental health in public and I genuinely think I could talk to anyone about it now!

social media for anxiety mental health blogger UK

Blogging

The most powerful tool in my quest to shake the shackles of social anxiety has ironically been the thing that I do all on my lonesome. I sit quietly in bed, at my desk or in my local coffee shop and tap away on the keys of my laptop writing for no one but myself.

During this time I feel free to say what I want. I can explain in detail how I feel about the world, how depression has affected me and how painful yet important my journey has been.

I can do all this from the comfort of my own space; without worrying about how I sound to others, stumbling over my words or trying to maintain eye contact whilst I divulge my deepest and darkest thoughts. I can express myself on my own terms and although it may seem like a one-side affair, it’s really not.

I regularly receive comments and private messages from women who understand exactly how I feel. It’s a wonderful, comforting feeling to know that we are all struggling in our own way and that we’re not alone.

The process of exposing myself online has given me the fearlessness to say many of the things I write about on here in real life. I can now introduce myself as a mental health blogger without the fear of ridicule, because I’ve successfully created a community of supportive people online who I know resonate with what I write about.

The chances are that many of the people I meet in real life will also understand so now I can proudly state who I am and what I stand for, and that is a wonderful privilege.

Have you found an unusual way to overcome social anxiety? Head over to Twitter and use Time to Talk Day as a way to share your story with me!

Why I’m grateful for my mum

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This week in the Year of Gratitude Challenge the topic of conversation is my mum. I don’t want to bang on about it too long because let’s face it; we all love our mums. I’m sure you can identify when I say she’s been there for me no matter what, looked after me when I’m ill and washed all of my cider-stained clothing throughout my university years. So let me keep this light-hearted, simple and to the point. Check out fellow blogger LuLu’s posts on gratitude too.

She spoils me

As much as I like to think of myself as a strong, self-sufficient girl boss (not quite a Beyonce but I’ve definitely got a Kelly Rowland vibe going on) there are still times when I need my mum to bail me out. Not in any serious sense like paying my rent (OK maybe that has happened) or credit card debt, but more in a “I’ve ran out of clothes” kind of way. Recently she treated me to a selection of Marks and Spencer underwear (that’s some fancy shit as far as I’m concerned) and I was on cloud nine for a good few weeks. She is also exceptionally good at keeping me fully stocked with my Liz Earle favourites which to be honest makes life more bearable on so many levels.

She has no expectations

Yes, I am grateful for the fact that my own mother has never had any expectations of what I should become. I’m sure she’s always had hopes and dreams, but never once has she led me to believe that I should do something in particular to please her. Never once has she scoffed at a failed essay, an ignored hobby or a poor outfit choice (remember when satin shirts were in?) and for that she’s the best. When I left university without Honours she was totally cool with it, and looking back it was such a gift to feel free enough to do that without any guilt. She also agreed that quitting my job was the best thing to do for my mental health.

She gives me space

It’s hard to explain to people what I mean when I say I need space. What I really mean most of the time is that I need to be alone. Often for days at a time. I have a small amount of energy to deal with stressful situations (which for me are busy places, socialising with people, being away from home) and when that energy is used up I need to recharge. Being such a stereotypical introvert means that I regularly need to be left alone with only myself for company. I know to others that might sound selfish, but luckily my mum can tell when I need that time and she lets me take as long as I need.

What are you grateful for this week?