Cloud Nine Issue 1

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positive mind, positive you.

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Meet the team

The perfect blend of knowledge, humour and a positive heart! g “I believe in bein strong when s everything seem g. to be going wron y pp I believe that ha tiest girls are the pret at girls. I believe th her tomorrow is anot in day and I believe le mirac s.”

Audrey Hepburn

“You’re brav you be er than l strong ieve, and er than yo seem a nd sma u r ter than yo u think .”

A.A. M ilne

EDITOR Caroline Smart

“Life is no t about waiting fo r the storm to p ass, it’s about lear nin dance in th g to e rain.”

Vivian Gr eene

ART DIRE CTOR Charlie Sc holey

Editor Letter & Meet The Team Final (1).indd 1

SUB-E D Cather ITOR ine Mu xworth y

art an’t st r c u o “Y pte xt cha ou e n e th fy r life i ing u o y f o e-read keep r ast one.” the l own Unkn

OR DIRECT E V I T CREA e Rodmor Lauren

20/04/2016 14:54:31

Editor’s letter Dear Readers, Welcome to the first ever issue of Cloud Nine, the magazine that aims to put a positive spin on the more negative aspects of life. What better time to launch the magazine than during Mental Health Awareness Month. If you or anyone you know find living with a mental health issues a struggle, then you have come to the right publication.

Flick through our pages, advising only the best for a better mind.

Improve your mood by changing what you eat or begin a journey of meditation. Inside, we have all the best methods to become a better, more positive you.

Until next month, best wishes.

Caroline Smart, Editor

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20/04/2016 14:54:32

CONTENTS

NEWS 06 In the News 09 The Calmness App

FOOD & RECIPES 10 Foods That Affect Your Mood

12 Recipe For Health THERAPY

REAL LIFE

16 CBT

22 Interview With

Royal Navy Officer

18 The Yoga &

24 Mental Health In The Navy

Meditation

20 Art Therapy

27 The Samaritans

21 Colour Me

28 Living With Anxiety 30 Living With Depression 31 DUMMY PAGE

BOOKS 34 Our

Recommendations

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SUBSCRIBE

Cloud Nine distributes a new issue every month of the year, around the UK. Save over 15% by subscribing at our website www.cloudnine.co.uk to recieve a year’s worth of copies for just £30.

With this subscription you will also gain access to our digital edition, free to download to any mobile, laptop or tablet.

READER SURVEY Here at Cloud Nine we value our audiences opinion.

Without you, we wouldn’t be! So we are keen to hear your thoughts and suggestions about the magazine.

www.cloudnine.co.uk/survey Each person to complete the survey will be in entered into our competition to win a spa weekend away for you and a friend.

Winners will be annouced on May 30th 2016 on our website.

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Cloud Nine 18/04/2016 12:31:07

In the news...

Words by Catherine Muxworthy

Girl Guides can now recieve a badge in Mental Health.

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Doctors prescribe novels to teenagers with Mental Health Issues

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In The News Dummy Page Final.indd 7

Talking therapies often as effective as antidepressents: Recent Survey shows.

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Re-think Mental Health Charity Advert

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Calmness Apps

Words by Catherine Muxworthy Qui reheneceat fugit adi rehent, aut eat volor a quamus aut eius esectur, qui aut etur?

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Cloud Nine 18/04/2016 12:32:40

FOOD THAT AFFECTS YOUR MOOD Words by Caroline Smart // Images by Pixar Images Eating foods that boost your energy can make you feel healthier and contribute to the type of person you want to be. Building a happier, more energetic person. Is it time to rethink what you eat and create a better you?

A

n estimated 1 in 4 people in the UK will experience a mental health problem in their life. Conditions such as Depression and Anxiety can be triggered for many reasons, but the way you deal with it is very important. Some sufferers turn to therapies such as CBT (Cognitive Behavioural Therapy), whilst others turn to calming exercises such as medication.

As well as exercise, your diet can also affect your mental health. Many scientists and studies have proven that certain foods can boost your mood and create a more positive mindset. ‘You are what you eat’ not only links with you appearance but also your mental state.

OMEGA 3 Omega 3 contains two key fats; EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Evidence shows that EPA is one of the most natural anti-depressants. Also known as your ‘essential fats’; it can be found in mackerel, salmon, sardines, fresh tuna, trout, Flaxseeds, chia seeds and walnuts.

VITAMIN B This vitamin is highly important for the functioning of your nervous system and participates in the production of energy from your food. It’s also considered to have anti-stress nutrients that help relieve anxiety and can aid the treatment of depression. Vitamins; B3, B6 and B9 all produce serotonin, the chemical that makes you feel good.

Vitamin B can be found in Legumes, whole grains, nuts, seeds, green leafs and vegetables, eggs, chicken, red meat and milk.

AMINO ACIDS Amino acids can improve your emotional disposition by creating mood-modulating chemicals such as tryptophan, which is needed to create serotonin. There has been evidence that Amino Acids can be helpful for those with Bipolar, depression, schizophrenia, trichotillomania and other addictive behaviours. These acids can be found mainly in eggs, Soy, Tofu, Beef, Chicken, turkey, pork, milk, cottage cheese and yogurt.

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MINERALS There are many minerals that do different jobs. Zinc, magnesium and iron have important roles in the neurological function of your brain. These three minerals are all involved in chemical reactions; improving moods and reducing the symptoms of depression and anxiety.

You gain these minerals from foods such as meats, oysters, whole grains, pumpkin seeds, nuts, leafy greens, soy and organ meats (such as liver and kidney).

PLANT-BASED ANTIOXIDANTS An increase in oxidative stress can bring on mental health disorders such as depression and dementia. The Antioxidant compounds found in fruits and herbs are proven to combat this stress. Blackberries, blueberries, raspberries, goji berries, grapes, mangoes, mangosteen, onions, garlic and kale are recommended as they are high in antioxidants.

VITAMIN D Vitamin D is a very important vitamin when it comes to wellbeing. Without it, data suggests an increase in schizophrenia risk and depressive moods. As well as Sunlight, you can also consume the vitamin in oily fish, UVB- exposed mushrooms and fortified milk.

Food may have an amazing impact on your health and your mood but other foods can have a negative effect.

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Alongside weight gain and health issues, food can also have a negative effect on your mental health. Scientists have proven that these certain foods and drinks can lower your mood.

ARTIFICIAL SWEETENERS If you are prone to depression anything artificial can have a negative effect. It can block the production of your neurotransmitter serotonin and create an increase in low mood swings. To avoid artificial sweeteners, stay away from fizzy drinks and sweets.

weight but also want to decrease your low moods, try a healthier approach with fresh foods instead of these lowcalorie meals.

TRANS FATS According to a study by PLOS ONE, artery- clogging Tran’s fats can increase your risk of depression by 48%. These fats can be found in margarine, certain snack foods, packaged baked goods and oils.

ALCOHOLIC BEVERAGES Although alcohol is not food, it is one of the highest triggers of depression and also labelled as a depressant.

Many people who drink are stuck in a cycle of feeling better when drunk then feeling worse when they sober up the next day.

HYDROGENATED OIL Anything that is cooked or fried in this particular oil can contribute to depression. Saturated fats can clog arteries and prevent blood flow to the brain, causing lower moods without a properly functioning brain. Typical foods cooked in this oil that you should stay away from are, fried chicken, CAFFEINE fried cheese sticks, fried calamari and fries.

Another beverage that can also contribute to a negative effect on your mental health. Experts say that even a FAST FOOD normal amount of caffeine consumed can sometimes It might be cheap but it’s definitely not worth it. Evidence trigger anxiety and depression. As we all know caffeine from the Public Health Nutrition journal shows that 51% of is often used to wake ourselves up or remain energetic fast food eaters are more likely to become depressed than throughout the day and aid concentration. But it can those who eat a healthier option. also keep you awake at night leaving you, sleep deprived which can cause depression. Energy drinks as well as our HIGH- SODIUM FOODS morning coffee or tea all contain caffeine and can trigger These foods are also known as ‘fat-free’ foods and nervousness, agitation and tremors. although they may help you with weight loss, they contain increased amounts of sodium. This can alter your We at Cloud Nine understand that avoiding these foods emotions because the sodium can disrupt parts of your in day to day life can be tricky and not always possible neurological system, and may trigger depression. These but after reading these facts we hope altering your diet foods are usually ones sold with the idea that they can will improve your mood and get you back on track for a help you lose weight. If you have problems with your healthy mind and a healthier, happier you.

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Cloud Nine 18/04/2016 12:29:28

Recipe for Health Words and Images by Charlie Scholey

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Ut eaquia ditiam, optatquaerum et ommolupta quam que net inisque suntios sinvend aerovid eaquaerum Cloud Nine 18/04/2016 12:36:00

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Cognitive Behavioural Therapy (CBT) Words and Images by Catherine Muxworthy Dr Sarah Ennion a Chartered Clinical Psychologist talks to us about what exactly Cognitive Behaviourial Therapy (CBT) is and how it can help people with mental health issues.

education in CBT during her clinical “I have found CBT can very helpful training which included third-year but it is important to be flexible in specialist placements. your approach and adapt this to the needs of your clients.”

CBT is a talking therapy that can be used to treat mental health CBT aims to break down problems issues by changing the way you think into 5 smaller parts; situations, and behave in situations. Sarah thoughts, emotions, physical explained; “This is based on the feelings and actions. hypothesis that we can change the way we feel, by changing the way “Therapy sessions will have an we think about a situation and how agenda and usually, take the format we behaviour or cope with it.” of reviewing how things have been, reviewing between session tasks, CBT was originally developed reviewing the formulation and

by Psychologist, Aaron T Beck looking at changing/modifying the (1979) for people experiencing links between thoughts, feelings depression. Due to its success, and behaviour.”

CBT was then applied to people experiencing anxiety. Psychologists Finally, we asked her what she later began to use it for people would like everyone to know about with more significant mental mental health and CBT, she said: health issues such as psychosis “I think it would be helpful if there and personality disorders. Today, was more information about there is plenty evidence proving emotional wellbeing and the basics the effectiveness of CBT for a of CBT provided in schools. mental wide variety of clinical disorders. health issues are still stigmatised Dr Sarah Ennion’s journey and people experience a lot of into working as a psychologist Whilst it is still mostly used to shame.” specialising in CBT began with treat anxiety and depression, it her completing a First Degree in can also be used to treat a range She then added “We all have Psychology. Followed by working of mental illnesses and disorders, physical and emotional health, they as an Assistant Psychologist for including; obsessive compulsive are linked and it is important to look several years. She then went on disorder, post-traumatic stress after both. Having more information to complete a Doctorate in Clinical and reducing the stigma would allow Psychology. This involved completing disorder, eating disorders, and Insomnia as well as problems people to feel less on their own and both clinical placements and relating to alcohol misuse and more able to talk to other people an extensive piece of research. other addictions. about how they are feeling.”

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CBT THERAPIST ADVERT

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Yoga & Meditation: An Alternative Therapy Words by Lauren Rodmore // Photography by Lewis Overs Yoga is a Sanskrit word meaning ‘the union of mind and body’. It is not a religion but a philosophy of life. Originating in India, yoga is a system of physical and spiritual practices, focusing on strength, flexibility and breathing to boost physical and mental wellbeing. Its popularity is due to its wide range of therapeutic effects on both the body and the mind.

YOGA & Mental Health When people talk about yoga, they often focus on the physical benefits, such as increased flexibility and decreased muscle stiffness. There are, however, also many mental, psychological and cognitive benefits of yoga that do not receive enough attention.

Since the 1970’s, yoga and meditation have been studied as possible treatments for some mental health conditions and more recently, there is a growing body of research to support this.

Yoga highlights the relationship between your mind and your body. It helps establish what makes you happy, and what causes you unnecessary negativity in your life. Whether this negativity is about; food, relationships, love or your career, you become more aware of the things that cause you to feel a certain way and are able to work towards changing them.

According to the British Psychological Society, yoga is a great way to help a person relieve their worries as it involves concentrating Cloud Nine Yoga & Meditation Final.indd 18

on breath and the body, giving them a new focus. It can help sufferers of anxiety and depression by regulating a person’s stress response system with controlled breathing, lowering heart rate and blood pressure and decreasing the levels of cortisol: a stress hormone. This creates a better state of mind, and may work towards us resolving stressful or negative situations ourselves.

Yoga has also been shown to work well with Military Personnel suffering from PTSD, where sometimes contemporary treatments have failed.

Additionally, yoga has also been shown to increase the level of gamma-aminobutyric acid (GABA); a chemical in the brain.

This chemical regulates nerve activity and often has lower levels in sufferers of anxiety disorders. Many of the medications that would usually be prescribed for this condition are used to increase GABA levels, again showing that yoga can be an alternative to medication.

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Hatha yoga is the most commonly offered yoga class in the UK. It combines physical poses called asanas, with controlled breathing and meditative aspects such as short periods of deep relaxation.

Researchers say that it is the relaxation response that leads to the benefits to your physical and mental health. Relaxing with family or friends still requires your body to respond to the environment and social situation, which means your body needs stimulation such as adrenaline sometimes causing a state of tension. But by concentrating on holding specific body poses whilst breathing deeply, the body begins to change from that state of biochemical tension to a calmer state, which thus reduces the level of stimulants in the body.

Who can practice YOGA? Anyone can practice yoga and train their bodies to become

stronger and more flexible. Most people cannot touch their toes when they first begin, but with commitment, regular practice and a little time, your ligaments will lengthen which will help achieve the pose and make many other movements more possible.

Adolescence is a common stage of life for mental health conditions to develop. Yoga, as part of PE classes in schools, could help to improve the mood, behaviour, and perspective of young adults.

Yoga classes can vary to suit your physical ability: beginner to advanced. There are also classes specifically designed for pregnant women, sufferers of mental health illnesses, people with chronic aches and pains or those who are physically disabled.

Or of course, you can always try yoga at home. A great book for yoga beginners is Yoga Basics by Vimla Lalvani. This book is a visual and well explained guide to help ease your body into practicing yoga.

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Cloud Nine 18/04/2016 12:37:35

Adult Colouring, Art Therapy and Mental Health Words and Illustrations by Lauren Rodmore Art and colour therapies are a mean of communication, using art media as a way to express oneself. Through art, individuals are able to release any negative feelings without having to verbalise them, confronting emotional issues which may be confusing or distressing to address. The best part about this form of therapy is that you do not have to be artistically talented in any way to reap its benefits. It can be done anywhere by anyone. You can even download colouring apps or print colour pages from your computer.

One of the earliest studies into the therapeutic benefits of art was by scientist Carl Jung in the early 20th century. Jung would ‘prescribe’ mandalas for his patients to colour, believing that it would allow them to access their subconscious and give them an insight into their deepest thoughts.

Adult colouring books have been increasingly popular over the past year, with Amazon listing over 3,000 book titles to choose from. Intensively focusing on an activity can help to temporarily reduce stress as it refocuses the mind for a while. Therapists today suggest adult colouring to their patients as an alternative to meditation, to help them relax or feel calm.

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How can it help people who suffer with mental health?

Adult colouring can help with a number of emotional and mental health conditions. For many people, boredom, lack of routine and stress are huge triggers for individuals suffering with OCD (obsessive-compulsive disorder), anxiety, depression and eating disorders. Colouring helps to focus the mind and to remove the overpowering negative thoughts, keeping you relaxed and productive.

According to psychologist Gloria Martinez Ayala, the action of colouring involves both logic and creativity. Logic to select a colour for a particular shape, which activates the analytical part of the brain and creative when we choose to mix and match colours. Colouring activities help to calm our amygdala: the part of the brain controlling our fight or flight response. This can be especially effective in PTSD, anxiety or stress sufferers.

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Profile Dummy Words and Images by Charlie Scholey

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Mental Health In The Royal Navy Words by Charlie Scholey // Images by Crown Copyright 2013 & 2015 If you have ever thought about joining the Navy then you probably know that there are certain standards when it comes to your mental well-being. You may worry about the effect serving will have on your health, but we’re here to explain it all...

T

hinking of joining the Royal Navy? To do so, there are certain medical and fitness standards you must meet to join; including standards for psychiatric health.

your discharge from the Royal Navy.

Before starting naval operations, it is essential to receive the appropriate briefings so that servicemen fully understand the task that has been set for them and outcomes they could expect.

It is possible that your application They are also trained on Trauma may get rejected due to mental Risk Management teams (TRIM). health issues, however, this is not These teams are set up to help always the case. If you do have a military personnel when it comes to mental illness don’t let it put you being involved in and dealing with off joining – for diagnoses such traumatic incidents. Military or Naval as Attention Deficit Hyperactivity operations can trigger symptoms Disorder (ADHD) you are able to join of Post Traumatic Stress Disorder if you are free of symptoms and have (PTSD), and TRIM helps servicemen not required treatment for the last to cope with these incidents. three years. It is important to look into the Navy’s eligibility standards, Stage two focuses on operational which can be found on the Royal support. During this stage, a Naval Navy’s website, or you could base or a ship will utilise groups, speak to an officer at your local such as the TRIM teams to ensure recruitment office. Serving in the that personnel are receiving the Navy is not only physically but also right support whilst working. mentally demanding, fortunately, policies have been put in place to ‘Decompression’ is the next stage help with managing aspects such as of the OSM policy, and this takes stress, and providing support for any place at the end of an operation. other issues you may have.

In this stage, servicemen are put into groups and are taken to a safe Eight years ago, the Navy brought and controlled area. By doing this, in a new policy, which aims to it is easier for servicemen to make manage stress. The policy is called the transition from an operational “Operational Stress Management”, environment back to their home or OSM for short. There are six steps base or to living with their families. for OSM, and these begin from They usually stay in their controlled recruitment and continue until after zone for around 36 hours before

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returning home. Everyone at this stage would have been part of the same operation and have shared experiences, so personnel feel part of a team and not alone.

The next stage which takes place is ‘normalisation’. When servicemen return from operations, they go on Post-Operational Leave and take a short break from work. Here navy recruits are able to relax at home with their families, or home base with those who have shared their experiences. During this period, they still have some involvement with the Royal Navy, including organised events such as; family days, unit BBQ’s and medal parades.

‘Normalisation’ after a military operation helps servicemen ease back into the civilian world and lowers the risks of stress and PTSD. Personnel will then receive

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in-service support. Commanding officers will sit down with them for one-to-one discussions, known as the Regimental or Divisional Discussion. In this, they discuss aspects such as coming back to work and plans for the future. The officer is able to offer any support for issues which have been brought up. This enables the officer to make sure that personnel are fit to come back to work and helps to combat any issues as soon as possible.

The final stage is civilian aftercare, which takes place after discharge from the Royal Navy. Aftercare is provided by the NHS and ensures that personnel are looked after once they have completed their service.

A career in the Royal Navy may not be for everyone, but if you are thinking of joining, don’t let the

thought of stress of PTSD put you off. No matter what career you have in life, whether it be a serving in the military or navy or a civilian job such as retail, stress may occur.

The Navy’s Operational Stress Management policy is designed to combat workplace stress, and provide support from others who can empathise and understand what you’re going through.

You can join up between the ages 16 - 37 Your BMI must be between 18 - 28 as this is considered healthy Tattoos must not be visible and piercings must be removed

For more information on who is eligible to serve visit: http://www. royalnavy.mod.uk/careers/getready-to-join/royal-navy-rating/ am-i-eligible 25

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Other Requirements

You are temporarily unable to join if you are pregnant or breastfeeding You will need to complete a full security check Cloud Nine 18/04/2016 12:28:30

HORSES HELPING PEOPLE ADVERT

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THE SAMARITANS: HOW YOU CAN HELP Words by Charlie Scholey // Images by The Samaritans Porem quatet aciis rae vellame turerfe rrovidiae nonetur maxim autessimpore cum rem ut vel in re vellignam in cor atur si dent enimus, odis autatquo ommolut fuga. Evelluptas elit, aut aut lignatur aut volendae quam et quostent magnat.

Nust, conse eturecabo. Des et essitius ullitatet quo que officiis ea dolut re consed mi, cus dit alique moloreh entiurere veliquias dusam consequianda que velit et lis quodist ecullacea volore volum venihil esero od qui sapicto quissusant viduntem ut offic to blantotae. Uta quam eicit, veles demped maximus, nullandae pro quisquae et laut accabor ecerum elluptatende vel es et volorup tustius autem hilique et officto dolupid esequis et quatius niminus, conectotae. Ipsapitia entent.

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Living with Anxiety Words by Catherine Muxworthy Although anxiety is a natural human response, big life changes such as taking an exam, changing jobs or going to university can increase these feelings causing them to last longer and then to be considered as a mental health illness.

But this has never really worried her because it hasn’t ever impacted her friends or social life, she tells us “I have a group of close friends, we socialise in ways that don’t make me anxious, such as takeaways, nights in watching films, or a quiet trip to the pub, so I don’t feel like I’m missing out.”

ANXIETY AT UNI: University is a big step in life that many of us take. Moving away from home, meeting new people and tackling a university workload can all be difficult if you’re away from your usual support network.

Student- Mary-Anna (19) is in her second year at University, she first experienced and was diagnosed with anxiety disorder in the months that led up to starting her first year at university and moving away from home for the first time.

She explained simply that “this was due to all the unknowns of Cloud Nine Living with anxiety Final.indd 28

Moving to a different place for university meant leaving her usual support network behind, but she talks to her family and friends from home often, “As a lot of my anxiety is social situation based, just my friends and family being a constant helps massively”.

“I often find parties too much noise and chaos.” a new place with new people and a new routine”.

Although the imminent beginning of university triggered her diagnosis, it was clear even before this that certain situations made MaryAnna nervous, she told us “I often find parties too much noise and chaos, with too many variables, so I tend not to go.

If I do go I feel very anxious beforehand.”

reduce its effect on me as a lot of my anxiety is about how I might be perceived.”

Although she hasn’t spoken to many people about her mental illness, “friends from classes are always understanding and treat it like a real illness”, “They make sure I don’t get behind in classes or feel alienated when I’ve missed classes because of panic attacks”.

The one person she has spoken to about it in full is her boyfriend; Harry, who she met in her first year at university, “I’ve done a lot of explaining to him, as he wants to understand so he can help more”. “Harry is there when I have panic attacks Mary-Anna explained that and helps me breathe. When she doesn’t talk to many I am anxious he helps me by people about her anxiety, however; “If more people knew getting me to do activities that relax me. Then in my own time, about what it is and how I feel when I’m anxious then I would I work through whatever has made me anxious, with the be more open to talking to support of him being there and people about it. Talking about anxiety as a normal thing rather very positive. Either that or he makes me call my mum who than a stigma would probably

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does this more insistently until I am calmer!”

When asked if the university has anything in place to support students with mental illness, Mary-Anna told us that her university has a wellbeing centre with counsellors, although she hasn’t used it.

They also have personal tutors, who are “there to deal with any issues we may have regarding studies or life”. She also stated, “I think personal tutors are a good idea as they are someone

“They do all they can, even if they do not completely know

in a school that specialises in educating and caring for pupils on the Autistic Spectrum.

Although the nature of this job makes it very stressful and difficult at times, Grace tells us she is “currently in a good place with [her] anxiety”.

In previous jobs when she has spoken to employers about her anxiety they have occasionally seemed worried to talk about triggers, however, they “feel more comfortable once I explain my situation further”. Workplaces all have specific policies in place for stress and/or anxiety at work, which includes Occupational Health Services.

Grace also explained the other ways in which her what anxiety is” workplaces have supported her, including “shortened to talk to specifically for you, working hours at heightened but I think they need to be times of anxiety, checking taught more about mental up on me throughout the illness”. working day” and allowing her to work without a uniform Before finishing our conversation, Mary-Anna left us as she stated, “this became a with this thought “People need trigger for my anxiety at the to know that it’s okay, there are times”. Adapting to Grace’s needs whilst allowing her to so many different triggers and continue working but in a less symptoms. Don’t just dismiss it because it doesn’t sound like stressful environment, (for example movement to a back other people’s anxiety”. office rather than front desk to decrease stress levels) allow If you think you need extra support during your studies why not talk to your tutor or lecturer about what your university offers?

those with anxiety to feel more comfortable in their jobs. Grace perfectly summed this up when she told us “everyone with anxiety is different and have different ideas and techniques that work for them.”

Colleagues can also be a point of call for support, Grace told us “almost all colleagues that have been aware of my anxiety were supportive on a daily basis” However she also added “It is not always useful to have a lot of people around when having an anxiety attack as this can cause unwanted stress and attention. Although each person is different and, therefore, personal preferences should come into practice here.”

Friends outside work and family can also be a great support network for anyone living with a mental health issue, Grace’s support network have been a great help, she explained; “they do all they can, even if they do not completely understand what anxiety is.”

For more about Occupational Health Services visit http:// www.nhshealthatwork.co.uk/ or talk to your employer about what they can do to support you in the workplace.

Anxiety support and charities: NHS (Anxiety)- Online or talk to your GP Anxiety UK- Online or infoline: 08444 775 774 Mind (Anxiety and Panic Attacks)- Online or infoline: 0300 123 3393 or Text: 86483 Anxiety Alliance- 0845 2967877 No Panic (Anxiety Support)- Online or helpline: 0844 967 4848

ANXIETY AT WORK: Stress at work or getting a new job can make anyone a little nervous, but for those who have anxiety disorder it can feel overwhelming at times.

Grace (23) has suffered from anxiety for 8 years. She has had several jobs in reception work and retail but now works 29 Living with anxiety Final.indd 29

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LIVING WITH:

DEPRESSION Words by Caroline Smart // Images by Istock Megan’s experience, thoughts and opinions on living with depression.

M

egan 22, was diagnosed with clinical depression at the age of 15. She was initially on 250g of venlafaxine but after a breakdown at her place of work, her dosage was increased to 375 mg.

“Because of my medication I’ve become ‘numb,’ I don’t get scared at horror films or things like that. I’m too skeptical for my own good because I doubt people’s true intentions and hidden agendas. I’m also very rational in situations and can remove myself emotionally to make tough decisions.

Most of the time I wish I was ignorant to the horrors and truths of the world because it makes me so down when I instantly think that right now horrible things are happening around the world and the people I’m close too.”

After the tragedy of her father dying, she sought bereavement counselling at the age of 11, which she continued counselling throughout her teenage years until she was 21.

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“I don’t really remember it. Between 14-16 years old is a blur to me. I remember stuff that used to happened, like I remember physically doing things but I cannot for the life of me remember how I felt or actual specific reasons I became depressed or what triggered it.”

Megan has coped with her mental health condition for 8 years and despite it, she works and attends University studying Journalism.

“The hardest part about having a mental health condition is knowing that I can’t picture a time in my future when I’m not on antidepressants. Knowing that this can happen at any time and anything can come around the corner and I’ll be back down there again. I’m always paranoid that people are talking about me or don’t like me and that I think people have hidden agendas. I hate thinking differently to my family and knowing that I’m cleverer than them.”

Most mental health sufferers find it hard to tell their loved ones what is going on, making it harder for people around them to support them and understand their actions.

“The university and my tutors know, and the guy I’m dating knows. I’m not ashamed or see it as a huge secret. I told the guy I’m dating on the first date. I just say to them that I have depression and I can get bad days, but then I also tell them I’m on medication and that I’m fine and I’m not crazy.

I’ll tell anyone, I’ll tell strangers.”

“When I was younger I felt silly and insecure telling people.

I often got the “what do you have to be depressed about?”

As I got older and I have had more experiences with it, I’ve grown a confidence in telling people.”

Megan’s advice to anyone else experiencing the same as her: “Even though something is terrible right now and you can’t see a way out, you have to just accept that this will be hard, but something WILL happen and this will stop, and that you’re going to be ok.” For help with depression, seek advice from your GP to find out what treatment suits your needs best. *Names have been changed for privacy reasons

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Dummy Page Words by Caroline Smart

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DEPRESSION ALLIANCE ADVERT

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Cloud Nine 18/04/2016 12:39:25

Books on prescription and what we recommend Words by Lauren Rodmore // Star Ratings from Goodreads.com Did you know that you can get books on prescription?

The Reading Well Books on Prescription scheme is a national reading list for England delivered by the Reading Agency. It aims to help people manage their health and well-being through reading recommended self-help books. Many of their recommended books are designed to cover a range of common mental mealth conditions such as depression, anxiety, stress and phobias. Doctors and health professionals are able to prescribe books from an approved list to their patients, who can go to any library to collect a copy of the book for free.

Here are this month’s Cloud Nine recommendations for you:

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Walking on Sunshine: 52 small steps to happiness by Rachel Kelly In a diary of her year, Rachel Kelly shares strategies that have helped her stay calm and happy after overcoming depression.

Walking on Sunshine offers 52 (one each week for a year) tips and positive ideas to guide you through the seasons and help you manage everyday life.

Kindfulness by Ajahn Brahm This book introduces a new kind of meditation: ‘kindfulness’. It brings ease to the body, mind and world. By telling engaging stories and creating a step by step guide, Brahm has designed a beautiful book for living a life full of joy and compassion.

Stressed, Unstressed: Classic Poems to Ease the Mind by Jonathan Bate This book offers you one of the oldest remedies for stress: poetry. These poems tell us that we are not alone and are written to help us endure our daily stresses. The book offers a range of poems based on the themes of everyday stresses in the hope that they can help you process your worries and fill your mind with positive thoughts.

The Worry Trick: How Worry Controls You and What You Can Do to Take Back your Life by David A. Carbonell Psychology and anxiety expert David Carbonell explains how anxiety affects the brain and offers techniques to make you more aware and help to control symptoms. Rather than encouraging you to avoid or resist anxiety, The Worry Trick shows you underlining reasons for your thoughts.

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Blink: The Power of Thinking Without Thinking by Malcom Gladwell This book helps us to understand the way in which the brain makes choices in an instant, without us feeling like we really thought about it. Blink reveals what makes great decision makers: those who are able to filter through a number of variables, and select the few that matter.

Quiet: The Power of Introverts in a World That Can’t Stop Talking

by Susan Cain At least one-third of the people we know are introverts. Filled with research into psychology and neuroscience to reveal the surprising differences between extroverts and introverts, this book gives us the power to change the way we look at introverts, and more importantly, how they see themselves.

Who Moved My Cheese? by Spencer Johnson This book is an enlightening and humorous story on how to deal with unexpected change. The lessons it teaches can benefit anyone who is looking for less stress in their life and motivate them to succeed.

How to be Here: A Guide to Creating a Life Worth Living by Rob Bell How to be Here shows us how to pursue and realise our dreams, live in the moment and do things that make us feel alive. With steps that we can take to follow our dreams, it aims to help us enjoy life and live it to the fullest.

10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works by Dan Harris After having a nationally televised panic attack on Good Morning America, this is Dan Harris’ story of trying to make a change in his life. Taking us through a variation of treatments and self-help suggestions, but leaves readers with what he believes to be something that actually works and could change your life.

Reasons to Stay Alive by Matt Haig Reasons to Stay Alive is about making the most of your life on earth. At aged 24, author Matt Haig found himself contemplating ending his life on a cliff edge.

This is the story of why he didn’t, how he recovered and how he learnt to live with his anxiety and depression. This book is an upbeat and joyous read, exploring how to live better, love better and feel more.

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Cloud Nine 18/04/2016 12:33:14

Image Interview with author of book Words by Lauren Rodmore Offici am deriore pudaectecte consent dictatestia veliam sectemp oriae. Offictem ad ullabor iatium quatat magnit adit eatum enitatque ventibus, utem. Catumqu istior rehenet eatur aut essum que verum, int liquiderum ab ipitis inctotatibea site es endebisitam quam, volori doluptiantem qui doleniet andaerunt quam harumque vitasitate eat.

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READING WELL BOOKS ON PRESCRIPTION ADVERT

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MENTAL HEALTH FOUNDATION ADVERT

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