You can’t stop the wave… but you can learn to surf
In this issue: Start 2013 with success! What would you do if the person sat next to you had mental health problems? News round-up Can we really talk our way to wellbeing? The art of relaxation 5 quick ways to de-stress (without alcohol) Food for mood Food for mood recipe
Advertise in The Wave?
0300 321 4514 / info@life-surfing.com
Start 2013 with success! Many of us start the year full of good intentions. We are going to quit smoking, cut down on alcohol, lose a few pounds, take up a new hobby, etc. We make our New Year’s resolutions in the solemn belief that we will stick with them because they will be good for us. But all too often we give in to temptation before February has begun. And by March we will have forgotten that we ever resolved to make a change. Why should so many of our lifestyle pledges end in failure? And what could we do to improve our chances of success? Here are some ideas for giving yourself a better chance of succeeding in changing your lifestyle. Don’t be half-hearted: if you are going to make a change, you will need 100% commitment. Anything less and you will not put in the effort required to change the ingrained and unconscious habits of a lifetime. Get your thinking straight: someone who is “trying to give up smoking” probably won’t succeed. Someone who “doesn’t smoke” probably will. Get information: access to the internet means that it is much easier to find out what is involved in making lifestyle changes than ever before. Whatever your resolution, doing some research will help you understand what is involved, identify any potential pitfalls, and learn from the experience of others. Get help: most people fail through a lack of motivation. For example, you might want to get fit, but the thought of getting up early on a freezing winter morning makes staying under the duvet more attractive than doing exercise. If you had an exercise buddy or a fitness coach to encourage you, you would be much more likely to get active. Alternatively, you could join a local club or group. Whatever changes you want to make, there will be many other people wanting to make the same change—make contact with them and you will give yourself a much better chance of success.
Plan: Failing to plan means planning to fail. Whether you want to give up smoking or find a new job, think through how you are going to do it. What is involved? How long it is going to take? What help and encouragement you can get? Take small steps: failure is common when all you can see is the mountain that you want to climb. But people who succeed do so by focusing on the small steps they can take now. Marathon runners don’t start by running 26 miles, they begin by jogging for half-a -mile and then gradually build up. So don’t try to “lose 5 stone” or “quit smoking”, just try not to over-eat or smoke this morning or today—and remember to congratulate yourself when you achieve each step.
What would you do if the person sat next to you had mental health problems? More people are diagnosed with anxiety and depression in January than at any other time of the year. And with 30 percent of us experiencing mental health problems in any year, there is a pretty good chance that someone you know – relative, friend, colleague or client – is having problems right now.
it”, or shun them altogether. But what if they did turn to you for help? What would you do? The majority of the population will do nothing. Not because they don’t care. Not because they are prejudiced against people with mental health problems. Not because they choose to discriminate. No, most people do nothing because they are afraid of doing the wrong thing. Unfortunately, in most cases, doing nothing is the wrong thing – it leaves the distressed person feeling isolated, unloved and lacking support. So what could you do instead?
They may not talk about their problems because they fear you will think they are weak, that you will tell them to “snap out of
The single most powerful thing you could do is listen to them. Not just listening as you would in the course of a conversation with a friend, but really focusing on what they are saying. Really try to understand how things are for them, without seeking to impose your
views on them (there are techniques they can learn to change how they see the world, but these are for later on). If they are particularly distressed, are showing symptoms of mental illness, or are struggling to get on with their day-today life, you could help them get the support they need.
understanding of where things can go wrong. Mental Illness sets out the symptoms and treatments for the most common mental illnesses. The section includes case studies based on how people experiencing these conditions might seem in an ordinary setting.
Encourage them to visit their GP – offer to go with them if need be. Direct them to organisations that can help with underlying problems such as debt, relationship breakdown and redundancy.
How to Help gives you a systematic approach to helping others.
Support and encourage them to adopt self -help techniques and to make healthy lifestyle changes.
Look After Yourself gives you essential information about making sure your wellbeing needs are being met while you are helping someone else.
Helping Hands
Self-help takes you through the many techniques and lifestyle changes that can be used to promote recovery.
Useful Resources provides website links and telephone numbers for public services and for the main national mental health support charities. Whether you already know someone who could benefit from your help, or if you just want to know more, Helping Hands is the starting point for you.
For people who want more comprehensive information about helping someone who is experiencing mental distress, Life Surfing has published Helping Hands: How to help someone else cope with mental health problems. The book is divided into six sections: Understanding Wellbeing provides a holistic picture of mental wellbeing and an
Helping Hands: How to help someone else cope with mental health problems, is available for Kindle on Amazon or paperback from Life Surfing:
www.life-surfing.com 0300 321 4514 info@life-surfing.com
News round-up British workers ‘most depressed in Europe’
The doctor battling drink and depression will see you now ...
British workers are the most depressed in Europe, according to a report that claims a quarter of employees here have been diagnosed with the condition.
Thousands of doctors are continuing to treat patients while hiding their own problems with drink, drugs and depression because of a "culture of invincibility" among health professionals. Each year hundreds of medics are treated for addiction and mental health issues, according to official statistics. But researchers investigating the issue say that this masks a much bigger problem, with thousands of doctors concealing their symptoms. (Independent—23.11.12)
We are also among the most likely to take time off work due to depression, and spend longer than average on sick leave 41 days compared to the European mean of 36. (Daily Telegraph—1.10.12)
Fish eases post-natal depression Eating more fish could help protect vulnerable women from post-natal depression, research suggests.
Healthy living guarantees good ageing Engaging in a combination of healthy behaviours, such as not smoking, moderate alcohol consumption, exercise, and eating fruits and vegetables daily makes it significantly more likely people will stay healthy as they age, according to a study published in CMAJ (Canadian Medical Association Journal). (Health 24—24.10.12)
Evidence points to low levels of omega-3 fatty acid, chiefly found in oily fish, playing a key role in the condition. (Belfast Telegraph—16.11.12)
News round-up Stress is top health risk to employers
Tunable light bulbs could help you sleep better Despite their vital role, light bulbs don't often come to mind when we think of cutting-edge technology. That may be about to change, with a wave of tunable LED bulbs that promise to not only keep out the dark, but help us concentrate, relax, read or even improve our sleeping habits.
Stress among employees is considered the top health risk to organisations, according to research by group risk industry trade body, Group Risk Development (Grid). (Employee Benefits—7.11.12) Depressed patients counselled at work People needing professional help for depression are being kept waiting for weeks and then counselled over the phone in busy corridors, car parks and canteens.
(New Scientist—16.11.12) 7-a-day for happiness and mental health Economists and public health researchers from the University of Warwick studied the eating habits of 80,000 people in Britain.
The failings have prompted NHS funding bodies to put the near-£4 million service out to tender in a bid to force through improvements. A survey of Potteries GPs and patients found the main gripes were delays in the first contact following a referral and overreliance on telephone support instead of face-to-face counselling.
They found mental wellbeing appeared to rise with the number of daily portions of fruit and vegetables people consumed.
(This is Staffordshire—13.10.12)
(University of Warwick—11.10.12)
Wellbeing peaked at seven portions a day.
Can we really talk our way to wellbeing? of reality over the inflated promises made by the proponents of talking therapies.
Talking therapies like Cognitive Behavioural Therapy (CBT) and Interpersonal Therapy (IPT) are currently in vogue with both patients and politicians, but can they really offer a solution to the nation’s poor mental health? Despite the hype, talking therapies provide relatively poor value for money —fewer people recover and they are considerably more expensive than antidepressants. Official NHS statistics for the English Improving Access to Psychological Therapies (IAPT) programme show that just 42 percent of patients recovered after using the programme (compared to a 70% recovery rate for antidepressants). The IAPT figures are as much a reflection of the way mass talking treatment is being implemented as a measure of the effect of talking therapies themselves—in other research studies, CBT has been shown to be effective for 50-60% of patients. Nevertheless, the figures do cast a shadow
A large degree of the positive benefits derived from talking therapies are due to “the therapeutic relationship” between therapist and patient. But this can only be developed and sustained through regular face-to-face contact. However, the implementation of IAPT shows that the only viable means of bringing talking therapies to the 1 in 4 people who could benefit from them is to fast-track (dumbdown?) the training requirements for therapists and to increase dependency on scripted telephone contact between therapists and patients. Critics of (UK and Welsh) Government policy point out that the additional resources to fund talking therapies barely scratch the surface of potential need. For example, Professor Philip Graham, writing in the Guardian (18.6.12) argues that we would need another 50,000 trained therapists to meet demand in England alone—an impossible target to meet. So while talking therapies have their place, they will have to be rationed or watered down in ways that are likely to make them less effective. In an age of austerity, investment in prevention, self-help and general public awareness of mental health will be needed to curb demand for an inevitably limited service.
The art of relaxation For a long time, relaxation was believed to be simply the absence of stress. As such, any activity that appeared not to be stressful was thought to count. Leisure time spent watching TV, playing computer games, chatting with friends or going out for a drink all counted.
But the advent of MRI scans has allowed scientists to peer into the inner workings of the brain. And what they have discovered casts an entirely new light on our understanding of what it is to relax. It appears that there is a continuum with the fight or flight response at one end, the broad range of ordinary activity in the middle, and a newly discovered “relaxation response” at the opposite end. Physical “symptoms” of relaxation include a lowering of heart rate and blood pressure, slowing and deepening breath, and gradual relaxation of the muscle groups throughout the body. Mental “symptoms” include slowing thoughts, a broader awareness of one’s surroundings, a greater ability to focus and concentrate, improved memory, and a sense of peace
and contentment—not things that we associate with mundane activities like watching TV or chatting to friends. What this means in practice is that relaxation is something that we must actively generate. And in terms of wellbeing, doing relaxation is as important as doing physical exercise and healthy eating. Unfortunately, most of us have become so accustomed to living with stress that we face real difficulty learning to relax. This is why growing numbers of people are turning to complementary therapies such as aromatherapy, massage, reflexology, reiki and shiatsu which have been shown to trigger the human relaxation response.
Others are turning to the more holistic systems offered by Tai Chi, Yoga and Buddhist meditation. Whatever method you choose, the good news is that the more you practice, the easier relaxation becomes.
5 quick ways to de-stress (without alcohol) Although alcohol is Europe’s statesanctioned recreational drug, there is growing concern about the effects of overusing alcohol on the nation’s health. Alcohol is a depressant drug—it causes depression and exacerbates other mental illnesses. It has also been linked to liver disease, kidney disease, heart disease and several cancers. Unfortunately, alcohol can give rapid (but temporary) relief from stress. And at a time when large numbers of us are experiencing higher levels of stress than ever, this is creating a ticking health time bomb. So what could you do instead? Getting into a habit of using healthy methods of stress relief will stand you in good stead for those periods in life when you have to cope with severe and enduring stress. Here are 5 healthy—and quick—methods you could try: Learn to meditate: take 5 minutes every day to focus on slowing and deepening your breathing and gradually slowing your thoughts. Clear your space: being surrounded by clutter adds to a sense of chaos and stress. Whether at home or work, a tidy space will help
to calm you. Eat something crunchy: chewing is one of the ways the body responds to stress. Choosing something healthy such as celery or a carrot will provide a healthy way of satisfying this desire without piling on the pounds. Go for a walk: in addition to helping you to calm and de -stress, walking is good cardio-vascular exercise. It will also expose you to bright daylight—a scarce commodity in the winter months. Use a golf ball to give yourself a foot massage: having your feet massaged is an ancient means of de-stressing. But if you haven’t the time or money to visit a reflexologist, then using a hard ball offers an effective alternative.
Food for mood A humble glass of milk
Selenium and mood The average British diet contains almost half the recommended daily amount (m75/f60 micrograms) of the mineral selenium. This may be causing large numbers of us to be sadder and more pessimistic than might otherwise be the case.
Concerns about fat content and the plethora of caffeinated “energy” drinks on the market have led to a decline in milk consumption of more than 16% in the last decade. But in moderation, a humble glass of milk or a warm milky drink at bedtime can provide you with a range of useful feel-good substances including:
In scientific trials, selenium deficiency has been show to cause low mood and energy, and to exacerbate symptoms of depression. One clinical trial found that an additional 100 micrograms of selenium in the daily diet led to a significant improvement in mood after 21/2 to 5 weeks (people who received a placebo saw no improvement).
Calcium
Selenium is also an antioxidant, and is thought to improve the immune system.
Magnesium
Sources of selenium include:
Potassium
White fish
Milk is also an important source of Tryptophan, the chemical that your body needs to create mood-enhancing Serotonin and sleep-inducing Melatonin.
Chicken
However, your body can only metabolise Tryptophan if it is taken in conjunction with a carbohydrate—one reason why for centuries people have enjoyed a cake or biscuit with a milky drink.
However, Brazil Nuts are the best source of selenium by far. A single Brazil Nut contains the same amount of selenium as an entire chicken breast or 21/2 tins of baked beans!
At around 80p for a litre a daily glass of milk is a wellbeing bargain.
As with all minerals, it is important not to take excessive amounts of selenium.
Liver Mushrooms Baked beans
Food for mood recipe Broccoli and Brazil Nut Pesto
Ingredients /2 cup flat leaf parsley, coarsely chopped /4 cup brazil nuts, coarsely chopped 2 tablespoons water 1 tablespoon tarragon, chopped 1 large garlic clove, chopped 1 /2 teaspoon lemon zest, finely grated 5 tablespoons extra virgin olive oil 3 tablespoons freshly grated parmesan cheese A pinch of salt and fresh ground pepper 11/4 kg broccoli, large stems discarded, cut into 4-inch-long florets 1 1
Preparation Preheat the oven to 475째f / 240째c. Use a food processor to combine the parsley with the Brazil nuts, water, tarragon, garlic and lemon zest and process to a coarse paste. Add 3 tablespoons of the olive oil and the
parmesan cheese and mash to a slightly smooth paste. Season with salt and pepper. Toss the broccoli florets onto 2 large baking sheets with the remaining 2 tablespoons of olive oil and spread evenly. Season with salt and pepper. Roast the broccoli in the centre of the oven for 8 minutes. Rearrange the baking sheets and continue to roast until the broccoli is browned and crisp-tender (approx. 8 minutes). Transfer the broccoli to a platter, drizzle the pesto on top and serve.
Serves 6 218 calories per serving
About Life Surfing Life Surfing is a Community Interest Company (like a charity, but with paid managers) that was established to provide a coaching, mentoring and training approach for people experiencing common life problems that can cause stress, anxiety and depression. Our mission is to help people learn to cope with life without the need to call on over-stretched NHS services that are better deployed to help people with severe mental illness. Over the years we have found that there is a huge amount that people can do to develop their personal resources and to foster their own wellbeing. In most cases, the real need is for encouragement, support, knowledge and skills. This is what Life Surfing offers. We have developed a range of training workshops, publications and a group programme to give you the knowledge and skills needed to address life’s problems in a healthy way, and to promote long-term wellbeing. For further information, please visit the Life Surfing website:
www.life-surfing.com Or you can contact us on: 0300 321 4514 / 07922 537 646 info@life-surfing.com
Life Surfing
Publications We have created a range of publications for anyone struggling with life’s ups and downs: Helping Hands is a book for anyone who is concerned about a colleague, client, friend or relative. It will help you understand common mental health problems, and show you how to do the right things to encourage them to make a recovery. Distress to De-stress provides an introduction to stress management, and includes information on how you can cope with life’s stresses. Depression explains what depression is, and what you can do to help yourself recover. Anxiety explains what anxiety disorders are, and what you can do to help yourself recover. Getting to Sleep is for anyone who struggles to get off to sleep, wakes up too early, or spends the day feeling exhausted. We have also produced a Distress to Destress guided-relaxation audio CD and How to Help, a 32pp booklet, based on the How to Help workshop.
Life Surfing
Workshops Banish your Blues is a 1-day workshop that provides knowledge, understanding and self-management skills for anyone who is experiencing or is at risk of developing depression. Distress to De-stress is our bite-sized 2-hour stress management workshop for anyone who wants to develop healthy approaches to managing and overcoming stress. How to Help is a 1-day workshop that will help you understand stress, emotional distress and common mental health problems, and give you the knowledge and skills to help someone overcome them. Getting to Sleep is a bite-sized workshop that will show you how making some simple changes to your lifestyle and your daily routine will result in a good night’s sleep… every night!
www.life-surfing.com 0300 321 4514
disability.
Your Advertisement here?
Advertise in The Wave?
0300 321 4514 / info@life-surfing.com
0300 321 4514 / info@life-surfing.com
“You can’t stop the waves… … but you can learn to surf”
£1.00
The Wave is published by Life Surfing CIC, Community Interest Company Limited by Guarantee (07399335) Registered in England and Wales