Mental Health - Revision history

Simon: Added 'Mindfulness'

2024-06-05T09:33:32Z

Added 'Mindfulness'

← Older revision		Revision as of 10:33, 5 June 2024
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	Emotion-focused strategies are about trying to feel differently about the situation.<br>		Emotion-focused strategies are about trying to feel differently about the situation.<br>
	Useful for situations which cannot be changed.		Useful for situations which cannot be changed.


			= Mindfulness =
			== What is Mindfulness?==
			Instead of pointlessly focusing on something that happened or might happen, for which there is no answer, focus on a sense. You cannot be 'in the present' focusing on a feeling or sound and worrying about the past or future. Mindfulness is an umbrella term for a variety of techniques to help you focus on your senses to give you a break from your thoughts.

			==Rumination==
			Rumination is the continuous worrying about something. "I'm a fraud." "Why can't I be like them?" "Why did that person do that?". It is not just unproductive, it is stressful. Keep it up and it turns into burnout and then mental illness.

			Do not fight it. Instead find an 'anchor'. Send your attention to one of your senses. Paying attention to a sense in the moment makes it impossible to fret about what happened in the past and what might happen in the future.

			Thoughts are not solid. The body is not depressed - the thoughts are. Focus on the body and the thoughts go away.

			== Anxiety and tests & exams==
			Memory is the first thing to stop working under stress - being anxious about an exam when studying or during the exam will be the cause of failing it by preventing access to your memory.

Simon: /* Exercise... that is tolerable */ Added 'movement'

2024-05-26T10:15:39Z

Exercise... that is tolerable: Added 'movement'

← Older revision		Revision as of 11:15, 26 May 2024
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	Aim to stand for 2 or 3 minutes every hour.		Aim to stand for 2 or 3 minutes every hour.

			== Movement ==
			Any movement is good.

			Vacuuming, dusting, tidying up all count. Just sitting and shaking your hands, arms, feet and legs once in a while is good. Do sidesteps waiting for the kettle or microwave.

	= Relax =		= Relax =

Simon: /* Coping Strategies */

2024-04-09T15:18:58Z

Coping Strategies

← Older revision		Revision as of 16:18, 9 April 2024
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	# Balanced thinking		# Balanced thinking
	# Self-care and self-compassion		# Self-care and self-compassion

			== Self-care ==
			=== The four dimensions of self-care ===
			# Physical
			# Emotional
			# Mental
			# Spiritual

	== The three types of coping strategies ==		== The three types of coping strategies ==

Simon: /* Coping Mechanisms and Coping Strategies */ Added 'resilience'

2024-04-05T09:50:21Z

Coping Mechanisms and Coping Strategies: Added 'resilience'

← Older revision		Revision as of 10:50, 5 April 2024
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	= ~~Coping Mechanisms and~~ Coping Strategies =		= Coping Strategies =
	Particular <b>coping strategies can be either helpful or unhelpful</b> depending on the circumstances.		Particular <b>coping strategies can be either helpful or unhelpful</b> depending on the circumstances.

	== ~~Three~~ types ==		== Resilience ==
			Resilience is not a fixed trait within a person, but a combination of different <b>influences</b>, <b>skills</b> and <b>behaviours</b> that can be learned and developed.

			=== Resilience factors ===
			# Positive relationships
			# Making plans
			# Optimistic outlook
			# A trust in your own strengths and coping abilities
			# Meaning and purpose
			# Balanced thinking
			# Self-care and self-compassion

			== The three types of coping strategies ==
	=== Assessment-focused strategies ===		=== Assessment-focused strategies ===
	Assessment-focused strategies are about thinking differently about the situation, e.g. denial or humour.		Assessment-focused strategies are about thinking differently about the situation, e.g. denial or humour.

Simon: Added 'coping strategies'

2024-04-04T19:08:21Z

Added 'coping strategies'

@@ Line 98: / Line 98: @@
 == Ad hoc messages ==
 When you see or hear something that reminds you of someone, use that as a trigger to contact them.  Send en email or card saying "<i>I saw/heard this and thought of you</i>".
 [[Category:Mental Health]]
 [[Category:Health]]

Simon: Added 'breathe'

2024-03-23T15:36:36Z

Added 'breathe'

← Older revision		Revision as of 16:36, 23 March 2024
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	; Things that can improve Mental Health ==		; Things that can improve Mental Health



	= Hundreds of <i>Just One Thing</i> =		= Hundreds of <i>Just One Thing</i> =
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	* Control breathing. This comes up a lot in stress management.		* Control breathing. This comes up a lot in stress management.
	* Count your blessings. Get into the habit of writing down things for what one is grateful each day. This is 'Journaling'.		* Count your blessings. Get into the habit of writing down things for what one is grateful each day. This is 'Journaling'.


	I can't listen to these podcasts. In the background is music comprising clapping and finger-snapping which makes it impossible to listen to. It is like being poked in the ear by a sharp pencil a few times a second. It triggers [https://en.wikipedia.org/wiki/Misophonia misophonia].		I can't listen to these podcasts. In the background is music comprising clapping and finger-snapping which makes it impossible to listen to. It is like being poked in the ear by a sharp pencil a few times a second. It triggers [https://en.wikipedia.org/wiki/Misophonia misophonia].




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	= Relax =		= Relax =
	== Breathing ==		== Breathing ==
			=== The GP said: "Breathe" ===
			My GP said we tend to hold our breath when know something stressful or triggering is coming and when it comes, we have an excess of CO<sub>2</sub> in our blood. When the bad thing happens, we lose control or experience anxiety. The solution? When you are in one of those situations, knowing what is coming is going to be frustrating, keep breathing. And When anxiety starts, breathe.

	=== Take a breath ===		=== Take a breath ===
	Breathe in. Hold for a count of 3. Breathe right out. Hold for a count of 3. Repeat. Now face the world.		Breathe in. Hold for a count of 3. Breathe right out. Hold for a count of 3. Repeat. Now face the world.
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			= Socialising =
			And that does not have to mean 'partying' or anything stressful.

			== Start the day with a chat ==
			I have arranged to start each week day with a 15 minute video call with 5 different people. That means I have to be up, washed, dressed and 'camera ready' at the start of the working day. This establishes or maintains the working routine. The chat is for me to ask them how they are and listen to them, not for me to talk at them. I need to practice paying attention, listening and empathy to make this work. It benefits me while costing each of them just 15 minutes per week.

			== Write to people ==
			Send a letter or notelet to make someone feel special.

			== Keep the communication going ==
			When someone goes quiet, they're probably having a problem. Keep the line of communication going. Send emails or cartoons or updates or thoughts. Businesses know that customers on mailing lists come back and buy again. Not because of what the mailing list said, but because they are maintaining the relationship even if it is one way - it works.

			== Ad hoc messages ==
			When you see or hear something that reminds you of someone, use that as a trigger to contact them. Send en email or card saying "<i>I saw/heard this and thought of you</i>".

	[[Category:Mental Health]]		[[Category:Mental Health]]
	[[Category:Health]]		[[Category:Health]]

Simon: Added 'time management;

2024-03-23T15:02:36Z

Added 'time management;

← Older revision		Revision as of 16:02, 23 March 2024
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	= Time Management =		= Time Management =
			== Work diary / calendar ==
	* Use your work calendar. Share it with everyone, have it wide open (except for genuinely private matters, which you still include but as busy time).		* Use your work calendar. Share it with everyone, have it wide open (except for genuinely private matters, which you still include but as busy time).
	* Start each day by organising the calendar for the day. Create time slots for dealing with emails and updating reports.		* Start each day by organising the calendar for the day. Create time slots for dealing with emails and updating reports.
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	* Emails: either Delegate, Delete, Diarise		* Emails: either Delegate, Delete, Diarise

			== Take breaks / Pomodoro technique / Lancaster Uni discovery / tea breaks / microbreaks ==
			Take breaks. The brain gets tired exactly like muscles do as electrolytes get depleted. The solution is to rest the neurones you've been using so they can literally recharge.
			* Lancaster Uni: 45 minutes study, 15 minutes doing something else maximises learning outcomes.
			* Pomodoro technique: 25 minutes working, 5 minute break. Reap 4 times, then take a longer break. [https://en.wikipedia.org/wiki/Pomodoro_Technique Wikipedia page].
			: I find 25 minutes is too short for me,
			* We used to get a tea break in the morning and another in the afternoon. This was because employers knew that made us more productive.
			* Gaze out of the window and daydream. It stretches the eye muscles and makes you more creative.

Simon: Created page

2024-03-23T14:49:53Z

Created page

New page

; Things that can improve Mental Health ==

= Hundreds of Just One Thing =
The podcasts [https://www.bbc.co.uk/programmes/m000v3fz From Just One Thing with Michael Mosley] are popular and recommended.
* Walking is beneficial because if gives access to natural light, ideally in the morning.
* Learning a new skill.
* Standing on one leg (do it when brushing your teeth). Do it, then do it with eyes closed, then do it for longer every day. It sounds like this needs to be a daily exercise activity before getting old.
* Control breathing. This comes up a lot in stress management.
* Count your blessings. Get into the habit of writing down things for what one is grateful each day. This is 'Journaling'.

I can't listen to these podcasts. In the background is music comprising clapping and finger-snapping which makes it impossible to listen to. It is like being poked in the ear by a sharp pencil a few times a second. It triggers [https://en.wikipedia.org/wiki/Misophonia misophonia].

= Time Management =
* Use your work calendar. Share it with everyone, have it wide open (except for genuinely private matters, which you still include but as busy time).
* Start each day by organising the calendar for the day. Create time slots for dealing with emails and updating reports.
* Schedule time after meetings to type up what got said and to do immediate actions.
* Do not respond to emails as they come in, but at predefined periods. Do not have more than 3 of these periods per day.
* Emails: either Delegate, Delete, Diarise

= Email management =
== The 5D method of email management ==
This started out as the 3D method...!

# Defend your inbox (that means anti-virus and spam trapping and unenrolling from mailing lists).
# Delete it. (Or archive it.)
# Delegate it.
# Do it. Can it be done in 2 minutes? Then do it now.
# Defer or diarise it. Create a diary slot to action that email.

This page is useful: [https://screwlooseit.com.au/5-ds-of-email-management/ Screwloose 5Ds email management]. Watch the video too. The presenter refers to some other techniques. Especially relevant if you use Outlook as she says how to automate or simplify some of the above techniques.

= Journaling =
== The 5 Gratitudes ==
Suggested to me by my caring line manager. Each day, sit and think of five things for which you are grateful about that day. It may be the good weather, something made you smile, something didn't go wrong (!), you found something new, the flowers opened, lunch was good, you appreciate that call / email, someone said 'Thank you', you found that thing you were looking for, you got that thing done, you got left alone.

Write them down. This is your Gratitudes Journal. Then each week, go back through that list and reflect on the positive things that have been happening.

= Exercise... that is tolerable =
Lordy. I don't want to do this. What might be easier?

== Walking ==
Fresh air. NHS says it is enough, if you walk briskly. Means you have to get up, washed, dressed and outside.

== Avoid the gym. Do 'Exercise Stacking' ==
Instead of slogging away for half an hour do a workout, do very short exercises during the day; no more than 5 minutes. Go for a short walk, briskly. Go up and down the stairs a couple of times each time you use the stairs. A few star jumps. Stand on one leg while brushing teeth. Do 'touch toes' when waiting for the kettle to boil. Some squats waiting for the bus / before putting your coat on.

Aim for 30 minutes in total through the day.

Doing exercise in chunks through the day is more natural and more effective that one long workout. Very short exercises tend to be intense, more so than can be done in a workout.

== Standing ==
Better than sitting which is surprisingly bad for you. Stand more often when at a desk. Do video calls standing. Stand up to do 'phone calls.

Aim to stand for 2 or 3 minutes every hour.

= Relax =
== Breathing ==
=== Take a breath ===
Breathe in. Hold for a count of 3. Breathe right out. Hold for a count of 3. Repeat. Now face the world.

=== Pacing breathing and heart rate ===
Find the pulse in your wrist.
# for three heart beats, breathe in.
# for three heart beats, hold it.
# for three heart beats, breathe out.
# for three heart beats, hold it.
Repeat until you feel better.

[[Category:Mental Health]]
[[Category:Health]]