managing my health - swlstg · dealing with intrusive thoughts intrusive thoughts can easily have a...
TRANSCRIPT
South West London
Recovery College
Managing My Health
Session 2 – Mental Wellbeing
Student Pack
Managing My Health – Session 2
Page 2
Introduction
In this second session we will be looking at managing your mental
wellbeing by monitoring, understanding, and taking practical steps to
keep yourself mentally healthy despite difficult circumstances.
Session 2 – Managing My Health (Mental Wellbeing)
• Monitoring and managing your
mental health
• Understanding negative feelings
and reactions to the CoVid-19
situation
• Using mood monitoring tools
• Tips and toolbox tools to boost your
mental health
• How to deal with isolation
• What is self-care and how can I practice it
Managing My Health – Session 2
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How to Deal with Negative Feelings
While we are all at home isolating and social distancing and all the news
is about the current pandemic, there is a good chance that being shut
indoors for lengthy periods of time is going to create negative thoughts
and feelings.
It’s good to first remember that feelings and thoughts are not necessarily
facts and we need to see how we can manage the ones that are
unhelpful.
Some thoughts and feelings we may experience related to this current
situation:
• Angry feelings or thoughts
• Denial – it’s all made up
• Intrusive thoughts about your future
• Being overprotective towards friends or family
• Wanting to hide away and not interact with anyone
What are some of your personal thoughts and feelings you’re
experiencing?
Managing My Health – Session 2
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Dealing with Intrusive Thoughts
Intrusive thoughts can easily have a negative impact on our mood.
Cognitive behavioural therapists have developed a framework for
dealing with intrusive thoughts, which is to acknowledge them and then
challenge them; remembering that thoughts are not necessarily facts,
even though it can feel as if they are.
If you are being worried by an intrusive thought try applying some logic
and ask yourself “where is the evidence?” If you struggle to find any
evidence it may be that your thoughts are not entirely accurate. Do not
try and stop the thoughts from happening because by attempting to
block a thought you will actually be focussing on it.
Once you have challenged your thoughts, refocus on something that is a
good distraction - preferably one that uses both your hands and your
mind. This could be:
• playing chess with a computer, friend
or family member
• a craft activity
• a computer game
• mindful colouring
• cooking or housework
In fact, anything that uses hands and occupies the mind.
Managing My Health – Session 2
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What tools have you used in the past to challenge intrusive thoughts and
refocus?
Can you think of some other distractions that use both hands and mind,
and write them below?
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The challenging situation we find ourselves in could also be a trigger for
mental health issues you have experienced in the past. You may find
that you are experiencing:
• Heightened levels of anxiety
• Low mood or depression
• Feelings of paranoia
• Obsessive compulsive symptoms such as excessive hand washing
If you notice these or any other early warning signs, or you notice that
something has acted as a trigger, then think about what is in your
toolbox that might help; what have you done in the past that has helped
reduce these feelings?
You can make a note of anything you think of here:
Managing My Health – Session 2
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Dealing with paranoia, a resource page by MIND
https://www.mind.org.uk/information-support/types-of-mental-health-
problems/paranoia/helping-
yourself/?gclid=EAIaIQobChMIvNmOxpDH6AIVC7DtCh1h2gnyEAAYAS
AAEgKpcfD_BwE#collapseb18bd
Understanding and dealing with OCD
https://www.helpguide.org/articles/anxiety/obssessive-compulsive-
disorder-ocd.htm
Top 10 Tips for dealing with anxiety around CoVid-19
https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-
anxiety-tips/
Coping with Corona Virus related depression by Oxford Health
https://www.oxfordhealth.nhs.uk/wp-content/uploads/2020/03/OH-
010.20-Coronavirus-and-depression-v3.pdf
Managing My Health – Session 2
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Using Mood Monitoring Tools
Monitoring your Ups and
Downs
To have the best chance of
staying on an even keel it is
important to monitor your ups and
downs. It is only by keeping an
eye on how you are that you can see when things start to go off track
and do something about it.
Monitoring your ups and downs can also help you to spot new ‘triggers’
and evaluate the success of the plans you have developed for getting
back on an even keel.
Keeping a record of your ups and downs can also give you important
information about the effectiveness of different sorts of treatment,
support, medication, therapy, etc.
If you can find a way of incorporating monitoring into your routine it can
help encourage you, warn you, and generally enhance your recovery.
Managing My Health – Session 2
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How Could You Monitor Your
Ups and Downs?
Do you already monitor your
moods? If you don’t, is there a way
of monitoring your moods that you
would like to try?
Here are some links to help find the right mood monitoring tool for you.
Monitoring your mood
https://www.betterhealth.vic.gov.au/health/HealthyLiving/monitoring-
your-mood
5 Reasons to Track Your Mood: James Bishop
https://psychcentral.com/blog/5-good-reasons-to-track-your-mood-an-
interview-with-james-bishop/
The 14 Best Mood Tracker Apps for 2020
https://www.happierhuman.com/best-mood-tracker-apps/
Keeping a Mood Journal (a YouTube video)
https://youtu.be/rHQ3u9TRXP0
Managing My Health – Session 2
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Tools and Tips to Boost Your Mental Health
In the first session we looked at physical activity and how important it is
to maintain good physical and mental health. Here are some more tips to
help keep your mental health on an even keel:
Get Plenty of Sleep
Sleep is really important for our physical and mental health. Sleep helps
to regulate the chemicals in our brain that transmit information. These
chemicals are important in managing our moods and emotions. If we
don't get enough sleep, we can start to feel depressed or anxious.
BBC Video on what sleep does and why it’s important:
https://youtu.be/2BYJwzwKsRM
The Sleep Foundation is a professional body of scientists and clinicians
that research sleep. This link provides tips on how to sleep well and to
overcome problems with sleeping:
http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips
Managing My Health – Session 2
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Eat Well
We looked at the value of nutrition in the first session of this course,
however there is a strong connection to eating and drinking, and your
mental health. The old adage that we are what we eat does have a
scientific basis.
• Certain mineral deficiencies, such as iron and vitamin B12, can
cause low mood.
• If you struggle with stress or anxiety, remember that caffeine can
make you feel jittery and anxious.
• Alcohol can lower mood, so it is best avoided if you already
struggle with your mood.
Can you think of any foods or drinks that can either positively or
negatively impact on your mood or mental health?
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Manage Stress
Stress is often unavoidable, but knowing your triggers and how to cope
is key to maintaining good mental health. Try to manage your
responsibilities and worries by making a list or schedule. Often if you
break down your worries and stresses and write them down, you realise
that they are manageable.
NHS Guide to managing stress: https://www.nhs.uk/conditions/stress-
anxiety-depression/understanding-stress/
Do Something You Enjoy
Try to make time to do things you enjoy. If you like going for a walk,
painting or a watching a particular TV programme, try to set aside time
to do it and enjoy it. In fact, whenever you create a to-do list or
schedule, make sure you are including treats as well as chores.
Connect with Others and Be Sociable
This is challenging in the current situation but, especially with modern
technology, it is far from impossible. Whether you pick up your telephone
or mobile and talk to someone, or use an app such as Skype, WhatsApp
or Facebook, keeping in touch with others has never been easier. And
now we have a good reason to call friends and family; to check in on
them and make sure everything is OK.
Ask for Help
One of the most important ways to keep yourself mentally healthy is to
recognise when you're not feeling good, and to know when to ask for
help. You can try speaking to your friends or family, or if you think your
mental health is getting on top of you then you can speak to your GP,
care coordinator or other mental health professional who supports you.
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How to Deal with Isolation and Self-Care
• Eat well and stay hydrated
• Keep taking your medication
• Continue accessing treatment and support if possible
• Take care of your immediate environment
• Find ways to work or study at home
Here are some suggestions for ways you can relax at home while
following current guidelines. Can you add anything else to the list?
Drawing Painting Collage
Sewing Craft kits DIY
Colouring Mindfulness Playing musical
instruments
Singing or listening to
music Writing Yoga
Meditation
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Self-care
“Self-care is an attitude toward ourselves and our lives that says I
am responsible for myself” Melody Beattie (2009) Co-dependent No
More. Hazelden Publishing; 2nd Revised Ed.
Practicing self-care means you become your own best friend, self-
manager, personal counsellor and spiritual advisor.
Self-care covers three key areas of our lives: physical, emotional and
psychological. We need to pay attention to each of these areas and
develop ways of attending to them. Checking in with ourselves each day
and using them to assess how we feel is a helpful way of practicing self-
care. Using a journal or some other monitoring tool to record what we
find can be helpful.
List some of the things you can do to practice self-care in each of the
three areas.
Physical
Emotional
Psychological
Here is a YouTube video on Self Care https://youtu.be/w0iVTQS8ftg