All posts by Kimberly

26
Nov
2019
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When is Mental Illness Awareness Month/Week

When is Mental Illness Awareness Month/Week

When is Mental Illness Awareness Month/Week

It is just as important to take care of your mental health as it is your physical health and during the second week of October each year, the nation as a whole makes it a priority to bring awareness to the vital importance of our inner world and overall well being.

In 2019 from 5 to 11 October, universities, councils and dedicated mental health institutes stage programs, support groups, exhibitions, fundraisers, forums, performances, workshops and general meetups in an effort to focus on helping each other through the hard times and how essential it is to connect with the mental health support services available to them.

By shining a light on wellbeing and community, we can see the importance of taking time for the things that boost our mental wellbeing such as keeping active, giving, relieving stress, connecting and checking in on others, enjoying the moment and caring for all living things.

How to have the Conversation

During Mental Awareness Month (in Australia, this takes place during October), the conversation continues, giving Australians the opportunity to reflect on the mental health of those they care about and what we can do for ourselves when it comes to our own mental health. Mental Health Awareness Month is an opportunity to have conversations with your friends, family and community about mental health and wellbeing. For some people, the thought of having a ‘mental health’ conversation may be uncomfortable or too difficult. The RU OK website has great information on how to start off and have a mental health conversation.

Mental Health Survey

According to the Mental Health Australia Report to the Nation, the top 5 things important for the mental health and wellbeing of Australians are as follows:

  • Family/partner support and love: 21%
  • Friends/socialising with others: 20%
  • Physical activity/sport: 16%
  • Being positive/happy: 15%
  • Having time to yourself: 14%

The first Mental Health Australia Report to the Nation (2022) reveals that there are many things to celebrate in terms of the mental health and wellbeing of Australians. For the most part, this research suggests we are a happy and socially connected nation who support one another and have things in our lives to look forward to. When we need to, most Australians are able to reach out to a range of formal and informal sources of mental health and wellbeing supports and information, and overwhelmingly, when we access support this is safe, respectful, and effective in improving our mental health.

However, there are many areas where our mental health and wellbeing at population level could be strengthened. We are more likely to help others than ask for help ourselves, and we commonly feel we should resolve our issues on our own, suggesting an opportunity to further encourage social connection through vulnerability. Fewer than half of us feel part of a community, and levels of financial and job security are worryingly low. Many of us are also feeling an impact from global threats such as climate change, war and social unrest. As economic and global instability and the threats of climate change evolve over coming years, they will continue to threaten the mental health and wellbeing of Australians.

 

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26
Nov
2019
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What Psychologists Mean by Personality

What Psychologists Mean by Personality

What Psychologists Mean by Personality

There are numerous quizzes on the internet that claim to determine your personality.  Personality quizzes calculated by simply selecting your favourite food or leisure activity. Many people are drawn to pop quizzes like these in an attempt to more fully understand their behaviour. But have you stopped to consider what psychologists are actually referring to when they use the term “personality”?

Personality is the pattern of thoughts, behaviour and feelings that make up an individual. These are considered to be relatively stable over time. While this pattern may indeed determine which leisure activity you like to engage in, it also influences many unseen parts of our lives such as our values and attitudes. Considering how an individual’s personality can have a big impact on how a person experiences the world, it is understandable that this has long been a topic of interest.

The History of Personality

Philosophers and scientists have sought to discover what determines someone’s personality for centuries. Hippocrates was the first to suggest a theory in 370 BCE. He believed that the way a person acted consisted of a balance of ‘humors’, or bodily fluids. Depending on the balance of humors that a person possessed, they would show a tendency towards particular traits (yellow bile would make a person grumpy, black bile would lead someone to be melancholy, phlegm would result in a calm nature and someone with a greater balance of blood would show more cheer). 

Several others have also put forth various theories in relatively modern times. Suggestions include that personality is influenced by early developmental experiences, responses to reward and punishment, one’s social environment, or by genetics and heredity. Another school of thought is that people there are different characteristics, or traits, that individuals possess to a greater or lesser degree (e.g. openness to experience, conscientiousness, extraversion, agreeableness, neuroticism etc). While each of these theories have merits and limitations, it is largely accepted that personality is likely to be influenced by a combination of factors.

There are times when an individual’s personality can be so rigid and inflexible that it results in significant issues in relationships and difficulty functioning. In these cases, psychological distress may often be present. Possessing these signs or symptoms may indicate a personality disorder. 

Personality Disorders

There are several personality disorders which psychologists are trained to detect and provide therapy for. Depending on the disorder, displayed behaviour can include extreme reliance on others, fear of abandonment, narcissism, or eccentricities or “oddness”, among others. Personality disorders often arise in adolescence or young adulthood, and can be present along with other psychological disorders such as depression, anxiety and substance abuse. 

Although personality disorders have previously been considered “difficult to treat”, please be assured that there is hope. Our psychologists use evidence-based therapies such as Dialectical Behaviour Therapy (DBT) to reduce maladaptive symptoms for those with a personality disorder. If you feel that yourself or a close family member may need psychological therapy for a personality disorder, or to make an enquiry regarding our services, please call 98091000.

References

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26
Nov
2019
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Are Mental Illnesses Disabilities?

Are Mental Illnesses Disabilities?

‘Mental illness’ is an umbrella term that covers several different conditions ranging from depression to schizophrenia, and anxiety to personality disorders. Knowing this, it’s important to recognise that one person’s experience with mental illness can be very different from another’s. While some may be able to continue their life with relatively little impact, others may have their functionality altered significantly. A person’s ability to function may also change over time. Therefore, there is no ‘hard and fast’ answer to this question.

A condition may be considered a disability when an individual’s ability to function or participate fully in everyday life is strongly affected. While disability is often considered to be caused by physical conditions, it can also be a result of mental illness. The Australian Government’s Department of Health has claimed that mental illness is the largest cause of disability in Australia. The Australian Human Rights Commission has also confirmed that mental illnesses may be considered a disability according to the Disability Discrimination Act. 

There are many facets involved with having a mental illness that can lead to disability. Amongst others, challenges often arise from its unpredictable nature, the stress experienced when trying to keep a condition confidential, and medication side effects. These factors may lead to difficulties in maintaining consistent employment or engaging in schooling, or forming meaningful relationships with others. 

Despite this, it is important to recognise that people with a disability can still live fulfilling lives. Government and community services are available for support and advocacy. Additionally, having a mental illness does not necessarily mean that you have a disability. Your psychologist and general practitioner will be able to assist you to determine the degree that your functioning has been affected, and if needed can refer you to relevant support services. 

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References

15
Nov
2019
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Coping Tips for Trauma.

Coping Tips for Trauma

Coping Tips for Trauma

The effects of trauma can feel overwhelming and never ending and navigating through can seem impossible. There are some coping tips for trauma that can help reduce the distress and help you move through the process. These include:

  1. Diaphragmatic breathing
  2. Progressive Muscle Relaxation
  3. Safe Place Imagery
  4. Mindfulness Practice
  5. Grounding
    1. 5 senses
    2. Colours
    3. Categories

1.Diaphragmatic Breathing

Note: If you live with a medical condition, consult with your doctor prior to beginning any type of relaxation training exercise.

When people are anxious, they tend to take rapid, short and shallow breaths that come from the chest rather than from the abdomen. This type of breathing upsets the oxygen and carbon dioxide levels in the body which results in an increased heart rate, dizziness, muscle tension and sweating. This signals a stress response to the brain which turns on our sympathetic nervous system – in essence kick starting the fight/flight/freeze response which can contribute to anxiety and panic attacks.

Deep breathing helps you either avoid the fight/flight/freeze response or helps you ‘switch it off’. By consciously becoming aware of your breathing and regulating its depth and rate, you can decrease the likelihood of experiencing heightened anxiety or a panic attack.

  1. Find a quiet place where you feel safe/comfortable. Lie on the floor or sit up straight in a chair with your feet squarely on the floor. Rest your hands in your lap or on the arms of the chair.
  2. Place one hand on your upper chest and the other hand on your stomach. Take a slow, deep breath in from your abdomen as you mentally count to four. As you inhale the hand on your stomach should rise up. The hand on your chest should not move.
  3. Hold your breath for two seconds and then slowly exhale through your mouth for six seconds. The hand on your stomach should fall back down slowly.
  4. Continue this 4-2-6 pattern of breathing for five to ten minutes until you feel relaxed. The more you practice this, the quicker you will feel relaxed with use.

2. Progressive Muscle Relaxation

Muscle tension is commonly associated with trauma, stress, anxiety and fear as part of a process that helps our bodies prepare for potentially dangerous situations via activation of the sympathetic nervous system. We may experience neck/shoulder pain, headaches, jaw pain or abdominal cramping. One method of reducing muscle tension is through a technique called Progressive Muscle Relaxation (PMR). In progressive muscle relaxation, you purposefully tense up particular muscle groups for a few seconds and then slowly relax them, paying particular attention to the differences in feelings between being tensed and relaxed. Once practiced for a few minutes, the parasympathetic nervous system comes online and induces a calming sensation throughout the body.

3. Safe Place Imagery

This can be based on a real place you have been to or an imaginary place in your mind where you feel safe and peaceful. 

4. Practice Mindfulness

5. Grounding

After a trauma it is normal to experience flashbacks and heightened anxiety. Grounding techniques help control these symptoms by turning attention away from intrusive memories and symptoms etc and refocusing on the present moment. Grounding techniques can include using your 5 senses to help you purposely take in the details of your surroundings, picking a particular colour and trying to pick out as many things in your surrounding area as possible with that colour, or choosing a category and naming as many items as you can in each one. Examples of categories may include movies, countries, cities etc. All of these techniques encourage your mind to stay in the present moment, therefore reducing re-experiencing symptoms.

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01
May
2018
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How Traumatic Events Affect the Brain and Body

How Traumatic Events Affect the Brain and Body

How Traumatic Events Affect the Brain and Body? Our world is full of tragedies. Rape is a common experience, particularly among women, and many people have been involved in abusive and violent relationships. Terrorism is constantly on the television screen, and natural disasters can quickly destroy lives. All of these experiences have one thing in common: they’re forms of trauma.

What is Trauma?

Trauma can lead to a range of mental health symptoms, including depression, anxiety, and post-traumatic stress disorder (PTSD). So how does trauma affect people? The effects vary from person to person, and with life circumstances, but here are some things you need to know about trauma.

Trauma Changes Your Body

If you sustain injuries associated with your trauma, those injuries can serve as a constant reminder of what you’ve been through. But even if you experience no physical injuries, trauma can change your body. Trauma survivors are more likely to suffer cardiovascular disease, chronic pain, and a host of other conditions. Some research even suggests that trauma can cause people to die prematurely. Addressing the psychological pain of trauma can help you undo its physical effects.

Trauma Changes Your Brain

The psychological effects of trauma are more than just the product of emotional pain. And they’re far from a choice. Trauma changes the way your brain functions, altering neurotransmitter levels and changing the way your mind processes information. This can make you more vulnerable to other mental health conditions, in addition to creating a vicious cycle whereby you view progressively more experiences through the lens of trauma.

Trauma Primes You for More Trauma

People who have a history of trauma are more vulnerable to future trauma. They may react poorly to stressful life events, or even allow their trauma to colour their behaviour, placing them in danger. For example, some research shows that a previous rape increases the likelihood of a subsequent rape. Involvement in an abusive relationship can alter perceptions about what healthy relationships look like, thereby subjecting a victim to even more abuse. This increasing vulnerability to trauma after one traumatic experience makes it clear that trauma treatment doesn’t just make lives better; it can actually save lives.

Trauma is Treatable

Many mental health conditions spring from unreasonable or fanciful thoughts. Depressed people view the world through a needlessly negative lens; anxious people see danger where none exists. But the after-effects of trauma are based on something real. It’s hard to tell someone their thoughts don’t make sense when they spring from a very real and very terrifying experience. So counselling for trauma victims must be sensitive to the trauma they have experienced. Like our grief and loss counselling offers help to victims who lose their feeling of safety after suffering a trauma.

That’s exactly what we offer at Three Seas. We understand that the symptoms of trauma are different from those of other mental illnesses. Our psychologists know how to treat trauma survivors, so they can transition from victims to survivors, and lead thriving, happy lives. Trauma is treatable, no matter how bad it feels right now.

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23
Aug
2016
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Will My Therapist Judge Me?

5 Ways You Can Support a Depressed Loved One

Loving a depressed person is a frustrating and thankless task. They may seem fine one second, and totally despondent the next. They might blame you for their depression, insist that they are not depressed, and alternate between cruelty and hopelessness. It’s no wonder that so many caregivers to depressed loved ones end up depressed themselves. Read on to discover 5 ways you can support a depressed loved one.

Illness as complex as depression demands complex treatment. Your loved one cannot will their way out of it, but treatment can and does work—though it sometimes takes a while. This means that the very best thing you can do for your loved one is encouraging them to seek therapy. In the meantime, here are five steps you can take to support your loved one.

Don’t Demean Their Feelings

You will not win an argument with a depressed person about whether they should feel the way they do. Sure, it might be tempting to try to talk them out of their negative thoughts, but doing so only makes them feel like you’re not listening and don’t care. Listen to their feelings and validate them. Then, if the stream of negativity seems like too much, change the subject. Don’t try to force them to find the positive or admit that things aren’t that bad. Doing so can cause them to shut down and feel worse.

Provide a Distraction

You cannot cure your loved one of their depression, but you may be able to distract them from their pain. Try taking them out for lunch at a favourite restaurant, or scheduling a date night. Sometimes a distraction from the pain can inspire your loved one to remember what life without depression was like. And that might just be the push they need to pursue the treatment they deserve.

Encourage Healthy Living

Healthy living, including regular exercise and a balanced diet, can help combat depression. You can’t force your loved one to lead a healthy lifestyle, and you should not try. You can, however, create an environment where health is easy to embrace. Walk the dog together each night, or ask your loved one to join you at a delicious new health food restaurant. Tending to the body can help calm the mind,and your loved one might simply lack the energy to do this on their own.

Offer Unconditional Love

People with depression often alternate between rejecting their loved ones and being terrified of abandonment. Rest assured that this behaviour has nothing to do with you, and is not a reflection of how much your loved one cares for you. Offer unconditional love, even when your loved one seems angry or flustered. By reassuring your loved one that you love them no matter what, you remove their sense of isolation and despair.

Take Care of Yourself

You cannot take care of your loved one if you are not taking care of yourself. There is no shame in taking a break to tend to your needs. Indeed, if you don’t, you might end up depressed. If you’re having trouble coping, know that therapy can help you just as much as it helps your loved one, so contact Three Seas today!

At The Three Seas, we also provide a range of counseling services including anxiety treatment, ptsd therapy services, and more! Browse our services today or contact us for more information.

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18
Aug
2016
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Mental Health First Aid: 5 Things to Do When You Need to Feel Better Right Now

Workplace Stress: What You Need to Know

Workplace Stress: What You Need to Know. Our lives aren’t what they used to be. 100 years ago, working might have meant going to the family farm or local family store, not driving across town to a cold and impersonal office building. And things just keep escalating out of control. The innovations that were supposed to make life easier—email, faxes, cell phones—by offering immediate contact have created the world in which we are linked to our jobs constantly, with little opportunities for escape.

It’s no surprise, then, that one of the most common issues we treat in our patients is burnout, work-related stress, and depression related to a dysfunctional workplace. If you’re struggling with a dysfunctional or abusive workplace, you are far from alone. Here is what you need to know.

Workplace Stress Matters—And It’s No Joke

Workplace stress is no small matter, and it’s certainly not something to joke about. Workaholism is a real mental health condition, and the drive to perfection at work can cripple even the soundest minds. Humans simply did not evolve to spend 8 or more hours a day away from their families, sitting at desks, with little stimulation and almost no exercise. If workplace stress has you overwhelmed, it’s not because you’re weak; it’s because you’re normal. Some of the many effects of job stress include:

  • Cardiovascular health issues
  • Depression
  • Anxiety
  • Burnout
  • Problems with family relationships when you take workplace stress home
  • Chronic pain, particularly if you sit at a desk all day
  • Insomnia

You Can Curb Your Stress

You can’t fully eliminate the stress you experience at work; and indeed, thinking you can is just a way of blaming yourself for an environment you did not create. But you can set clear boundaries so that work doesn’t follow you home. Remember that boundaries are rules for yourself. You can’t count on anyone else to follow them, so you must zealously defend your boundaries. Try some of the following:

  • Turn off your phone or work email when you get home.
  • Do not answer work calls or emails during the weekends or outside of working hours, and make sure that your clients and co-workers know that this is time reserved for your family.
  • Find a way to transition from work to home, such as taking a walk with your family or eating dinner together.
  • Take frequent breaks to stretch at work, since the sedentary life behind a desk can undermine health for the long-term.
  • Remember that you are so much more than your job. Don’t allow work to become your sole source of self-esteem or identity.

Great work collegues and people can make it easy for you to enjoy your work.

You Don’t Have to Take It

A dysfunctional workplace can become a lot like an abusive relationship: you keep taking the abuse because you think you can’t do better, or that you deserve it. Maybe things will stop if you’re a better worker. Maybe your manager is just trying to motivate you. Maybe, maybe, maybe.

No one deserves an abusive workplace, even if they’re not good at their jobs. So if you’re consistently exposed to abuse and intense stress at work and your workplace employee assistance program is not helping or does not exist, know that you don’t have to take it. Some forms of workplace bullying are even illegal, so if things are really bad, consider getting legal help. No matter the cause of the stress, though, it’s time to start looking for a new job if work is wrecking your life. And in the meantime, let the Three Seas help you. Not only can we teach you coping skills. We may even be able to help you winnow down your job prospects such that you never again work a job where you feel abused.

At The Three Seas, we also provide a range of counseling services including anxiety treatment, ptsd therapy services, and more! Browse our services today or contact us for more information.

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16
Aug
2016
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Understanding Seasonal Affective Disorder

Understanding Seasonal Affective Disorder

Understanding Seasonal Affective Disorder

Think depression means year-round, non-stop misery? Think again. A type of depression known as seasonal affective disorder (SAD) afflicts people only during certain times of the year. While most people develop SAD during the winter months, SAD can also hit during the summer. Here’s what you need to know.

What Causes Seasonal Affective Disorder?

Seasonal affective disorder is different from traditional depression in that it appears to have a clear external cause that is not related to life events. In other words, people don’t get SAD because something has gone wrong in their lives. Instead, some other shift in the environment—weather changes, alterations in light, or something else that affects the way the body processes emotions—triggers depression.

How is Seasonal Affective Disorder Different?

Most cases of seasonal affective disorder occur during the winter, so experts think that SAD could be due to changes in access to ultraviolet light. But because some cases also occur in summer, this cannot be the sole cause. Mental health experts have suggested a number of potential explanations:

  • Seasonal changes that trigger physical shifts in the body; for example, seasonal allergies might trigger inflammation that alters neurotransmitter function, thereby changing the way the body processes and manages emotions.
  • Emotional changes related to changing seasons. Perhaps Christmas reminds you of a traumatic childhood, for example.
  • Some other as-yet-unidentified factor. Note that not all cases of apparent SAD are actually depression. Sometimes people just feel unhappy for a while and then move on, so don’t assume it’s depression without first consulting a mental health professional.

Signs and Symptoms of Seasonal Affective Disorder

The seasonal affective disorder most commonly occurs in the winter, so if you get symptoms of depression only during the winter months, it’s a pretty strong signal that you might be dealing with SAD. Some other symptoms include:

  • Tiredness, malaise, and a general sense of feeling down and under the weather.
  • Feelings of guilt, hopelessness, or sadness.
  • Changes in sleeping or eating patterns; indeed, it is possible that some people experience natural shifts in these patterns during seasonal changes, potentially triggering an episode of SAD.
  • Intense feelings of sadness or emptiness that don’t change with your circumstances. If you’re sad about a break-up or financial woes, for example, it’s likely not depression.
  • Difficult in your relationship with other people.

Note that the symptoms of SAD tend to be less severe than with traditional major depression. However, it’s still possible to experience thoughts of suicide. If you experience these thoughts, seek help immediately.

Treatment for Seasonal Affective Disorder

The most common treatment for the seasonal affective disorder is a UV light since most cases of SAD occur during the winter. For many people, exposure to this additional sunlight offers near-immediate relief.

If your symptoms occur during the summer, are severe, or light therapy does not work, your best bet is therapy. Counselling can help you discern the cause of your depression, craft a plan to free yourself from depression, and educate you about lifestyle choices that may help, such as exercise and dietary changes. If counselling fails or does not offer full relief, counselling blended with medication from our psychiatrists can work wonders.

If you’re ready to start the journey toward freedom from SAD, contact Three Seas today!

At The Three Seas, we also provide a range of counseling services including bipolar disorder treatment, ptsd treatment services, and more! Browse our services today or contact us for more information.

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12
Aug
2016
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Five New Rules for Parenting

5 Psychological Benefits of Spending Time Outside

Sound mental health doesn’t necessarily have to mean investing large sums in counselling and psychiatric care. Sometimes a few minor changes in your lifestyle are all it takes. The way we live is a far cry from how our ancestors evolved. It shows in the myriad mental and physical health problems we face. Human beings are meant to spend time outside, but too many of us spend most of our lives chained to our desks, locked away in our homes, and perpetually avoiding the heat and cold of the great outdoors.

But time outside can have immediate and long-lasting effects on your mental health. Just 30 minutes a day can spark a near-instant improvement in mental health. Here are five reasons you should spend as much time as you can outside.

Natural Sunlight and Health

You’ve probably heard a lot about how too much sun can cause skin cancer, rapid ageing, and a host of other health problems. But too little sunlight is every bit as dangerous. Indeed, sun deprivation may be as bad as smoking. Regular sunlight can improve mood, and stimulate vitamin D production. Vitamin D is vital for healthy bones and tissue, and may even contribute to improving your mood.

More Exercise

Sure, you could run on the treadmill or go to an indoor pool, but this turns exercise into a chore. The best exercise is the exercise you enjoy, whether gardening, walking your dog, or playing an outdoor sport. Time outside almost inevitably means more activity. Exercise remains one of the best things you can do for your physical and mental health. Not only is exercise linked with a longer life, healthier heart, and reduced pain; it can also combat anxiety, improve self-esteem, boost body image, and may even be as effective at fighting depression as some popular antidepressants.

Cultivating Mindfulness

Life indoors is filled with seemingly endless distractions—buzzing phones, the draw of the television or computer screen, and an endless array of obligations. When you’re outside, you get a break from all of this. You also get to see how animals and plants live in the natural world. This can help slow down your thoughts and help you cultivate a meditative state of mindfulness. Mindfulness is linked to higher intelligence, better mental health, lower stress, and even a healthier heart. By taking the time to enjoy the present moment, without worrying about the future or harping on the past, you give your brain and body a valuable gift that can serve you well long after you return to life indoors.

A Break From Routine

Let’s face it: the hustle and bustle of daily life, the routine of everything, the endless bills…they can all get boring. In fact, many of our most depressed clients complain to us that their real problem is boredom. In the great outdoors, something is always different, whether it’s the birds fighting in their nest or the new flower that’s bloomed just outside your window. Time outside gives you a break from your routine, a reminder that life does not have to be endlessly monotonous, and a few brief moments to enjoy your connection to nature, free of guilt or obligations.

Opportunities to Socialise

When you take a stroll around your neighbourhood or go to a local park, you have the chance to meet new people—a chance you’ll never experience locked away in your home. New social interactions, even short ones that last only a moment, can raise self-esteem, improve social skills, and sharpen overall mental health. You might even find yourself making new friends or cultivating a new romantic interest.

At The Three Seas, we also provide a range of counseling services including bipolar disorder treatment, ptsd treatment services, and more! Browse our services today or contact us for more information.

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08
Aug
2016
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Mental Health First Aid: 5 Things to Do When You Need to Feel Better Right Now

5 Tips for Alleviating Stress Right Now

5 Tips for Alleviating Stress Right Now if you’re feeling stressed, depressed, or just downright hopeless? You might feel like you’ve heard all the same advice: eat better. Sleep more. Spend more time with loved ones. Take care of yourself. This is all so much easier said than done, particularly when you can barely muster the motivation to get out of bed. So what can you do to feel better right now, if you’re facing a moment that leaves you feeling like feeling better is entirely impossible? Here are five ways you can alleviate stress right now.

When Things Fall Apart: 5 Tips for Alleviating Stress Right Now

Eat a Healthy Meal

In a fast-paced world where few of us take good care of ourselves, it’s easy to forget to eat—or to survive on Granola bars and protein shakes. Take 30 minutes to nourish your body with a large glass of water and a healthy, delicious meal. Feeling a little tired? There’s nothing wrong with getting a pick-me-up from coffee. In fact, research increasingly suggests that coffee is good for your physical and mental health in reasonable quantities.

The Art of Touch

Human touch can release powerful endorphins that make even the most difficult circumstances seem manageable. If you have a partner, spend some time snuggling, kissing, or having sex. Not in the mood? Try paying for a professional massage. The gentle strokes alleviate stress, and can help relieve muscle tension that you might not even have realised you had.

Get Moving

You might feel like you’ve heard that exercise is good for your health a million times before. That’s because it is the very best thing you can do for your physical and mental health. Exercise boasts the power to turn back the clock of ageing, improve cardiovascular health, prolong your life, and even reduce chronic pain. But you don’t have to wait around for the benefits of exercise to materialise weeks or months down the road. Exercising immediately releases endorphins, and can help ease tension and stress. Take a brisk walk or stretch for 10 minutes, and marvel at how quickly you feel better.

Meditate

Meditation slows down racing thoughts, releases hormones that can improve your mood, and may even improve your health. You don’t have to be a Zen master to meditate, or even have any special skills. Simply slow down your breaths, breathing deeply into your stomach, and count to 100 breaths. Alternatively, practice mindfulness meditation. Simply go to a quiet space and notice what’s around you, without judgement or distraction. Every time you think of something else, redirect your thoughts to the present space and moment.

Do Something You Enjoy

Sure, you might have a ton of obligations. Here’s the truth: if you feel terrible, you’re not going to get anything done sitting at your desk. Give up on meeting your obligations for an hour, and spend that time doing something you really enjoy—reading, taking a long bath, shopping, gardening, or even playing a video game. The key is that it has to be something you like, not just something you do by default or think that you should like. After an hour of enjoyment, you’ll return to the drudgery of work or household duties with more motivation and a greater sense of hopefulness, making you more efficient and helping you avoid the misery of endlessly wasted time.

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