Indholdsfortegnelse for Manage Your Mind i Manage Your Mind

The word anxiety comes from the Latin ‘angere’, which literally means ‘to choke’. It describes the feeling of physical and emotional unease we experience when anticipating a threat. It has been critical to our success as a species, making us feel uncomfortable in the face of danger for thousands of years. The purpose of anxiety is adaptation. It prepares us to fight or flee if possible, or freeze in place if not. It initiates rapid activation of the sympathetic nervous system, a network of nerves that reach into every corner of the body. These nerves spit out a chemical called noradrenaline, also known as norepinephrine. Related to adrenaline, this chemical initiates a wave of changes that prepare the mind and body for physical action. The heart rate rises, the breathing…

Overwhelm can creep up on you. Your to-do list just keeps building, the emails are flying into your inbox, the calendar is packed with appointments and reminders, deadlines are looming closer… Your stress levels rise until one day it hits you, and you feel totally overwhelmed and unable to comprehend how you’re supposed to do everything you need to do. Overwhelm, by definition, means that there’s ‘too much to deal with’; and just like a boat overwhelmed with water, unable to stay afloat, everything you have on your plate can drag you down, leaving you feeling panicked, anxious and unable to see a way forward. Why are we so overwhelmed? We all get to the point where we feel like it’s just impossible to get everything done, but this doesn’t…

Do you always tend to focus on the worst-case scenario? Play a game of ‘what if?’, moving from one terrifying possibility to another? This type of negative mindset is known as ‘catastrophising’, characterised by a tendency to focus on the worst possible result to any situation. It doesn’t usually start out with complete catastrophe; often the initial worry can be small and proportionate. For example, if you make an error at work, you might legitimately be concerned about how to correct the mistake and explain it to your manager. And then you might ruminate on it, creating scenarios in your mind where you get in trouble for the error, are called into a meeting, lose your job and then struggle to pay your bills, leaving you in a desperate situation.…

There it goes again: that nagging, negative feeling that you are barely getting away with it. Any minute now, they will find out that you are a fraud! You may have done a good job, but that was by fluke more than skill. You might have fooled them into giving you this promotion, but within weeks you will mess up and the truth will be out. It is obvious that you will never be the real deal – not like those grown-up people over there. But what if your brain is tricking you into believing your feelings represent reality? Do these impostor syndrome feelings stand up to scrutiny? What is impostor syndrome? You might have heard the phrase ‘impostor syndrome’ before, but what does it really mean? The term first…

Our bodies are truly amazing. Carrying us, keeping us alive, creating new life, healing wounds… the list goes on. But these are all things we tend to take for granted and, as amazing as we are, we often struggle to see ourselves in a positive light. In a social-media-frenzied world, often showing the ‘perfect’ life or body, having a positive image about our own bodies seems to be increasingly challenging. In one click, it’s easy to be thrown into a scenario of comparing ourselves with others and wishing we had the perfect legs, bum or lips (take your pick!), and if we’re not careful, it can lead to a downward spiral of self-loathing, low confidence and a negative body image, which can impact all areas of our lives. As much…

If you find mindfulness a tricky habit to develop, give journalling a try. In short you are writing down your thoughts and feelings in a mindful fashion, keeping an eye on your emotions and triggers. We can use journalling to reflect on our behaviours and solve anything that keeps reoccurring. Why journal? Journalling is on a par with meditation as you’re tapping in to that deep part of your psyche that may be drowned out by the noisier distractions in our heads. You’re giving yourself a quiet moment to ‘be’ and look inwards. So many uses! We can use journalling as a management tool for the stresses that modern life throws at us. Journals can be used to manage your workload and organise your thoughts and ‘to dos’, as well…

PSYCHODYNAMIC PSYCHOTHERAPY Stemming from Sigmund Freud’s psychoanalysis, Freud believed that psychological problems are rooted in the unconscious mind, and experiences from a person’s past can influence their thoughts and behaviour in later life. Positive change is seen as happening as a result of uncovering repressed events and linking them to present difficulties. You might spend significant time discussing your childhood or recalling dreams, with your therapist suggesting connections. This approach also emphasises the idea and exploration of transference, where feelings you experienced in previous relationships may be projected onto your therapist – for example, you view them as a critical teacher or favourite uncle. Suitable for A wide range of issues, including depression and anxiety. Considerations Some people might prefer to focus on the present than revisit their childhood. Therapy…

Despite a staggering one in four people in the UK experiencing a mental health problem each year, the invisible nature of it means there’s often a tendency to ignore problems and just get on with it. But, as Stephen Buckley, head of information at mental health charity Mind, says, “Mental health is just like our physical health: everybody has it and we need to take care of it.” He adds, “Thankfully, we’ve seen the national conversation on mental health move forward, but those with mental health problems still face barriers.” The topic remains taboo, especially for older generations – a YouGov survey revealed 25% of over-55s think it’s more difficult for them to discuss mental health than younger people. Some 71% felt this was because, in the past, anxiety and…

Anjali is a CBT therapist, lecturer and clinical director of Brighter Life Therapy, an award-winning private counselling practice offering CBT and psychotherapy for children and adults with anxiety, depression and stress. WWW.BRIGHTERLIFETHERAPY.CO.UK @brighterlifetherapyuk  (Facebook and Instagram) Can you give us a brief overview of CBT? CBT stands for ‘cognitive behavioural therapy’, and is a style of talking therapy, whereby you learn to notice and change unhelpful thoughts and behaviours to impact your mood and the associated uncomfortable physical sensations. Why is CBT considered an effective form of treatment for depression? CBT has an amazing evidence base behind it; that means that lots of high-quality research shows it to be an effective treatment for depression. This is why it’s routinely offered by the NHS, and many therapists are trained to deliver…

You might have come across the term ‘brain fog’ before, a phrase that’s used to describe a state in which you feel mentally tired, are unable to focus or concentrate on tasks, have poor memory, and just feel sluggish, like your brain isn’t firing like it should. Chances are that we’ve all experienced brain fog at some point. If you’re having trouble sleeping, for example, this can lead to feeling slow and fuzzy. Ongoing and chronic brain fog can be hard to cope with, particularly in situations where you need to be fully alert, such as at work, driving or caring for children. Brain fog can manifest in lots of different ways, from becoming forgetful over appointments to finding it hard to recall information. It can be frustrating, especially if…

According to a 2024 survey by Ciphr, 86% of UK adults feel stressed at least once a month, and 11% experience stress every day, with tiredness, money and loved ones being the leading causes. But we shouldn’t be scared of stress. “It’s normal,” says psychotherapist Caron Barruw, co-founder of The Niche Group. “It’s how we manage it that makes the difference.” We can learn to turn stress into something more useful – helpful even, adds neuroscientist and author of Psycho-Logical, Dr Dean Burnett. Sound good? Here’s how to harness and not hate all stress. A helping hand “Stress is the brain’s threat detection system preparing us to deal with danger,” says Dr Burnett. It mostly feels unpleasant, but on a fundamental level it keeps us safe. “While it is usually…

Have you ever caught yourself thinking something unexpected or inappropriate, and wondered where that thought came from and why? For example, when you’re walking on the pavement and have a fleeting thought about stepping out into the road. Or you’re with a friend, whom you really like, but you wonder, for a moment, what it would be like to tip your drink over them. These are ‘intrusive thoughts’, which, like any form of intrusion, are unwelcome and uninvited. Depending on the nature of the thought, it can leave you feeling upset, worried, concerned or intrigued. “INTRUSIVE THOUGHTS ARE OFTEN URGES TO DO SOMETHING YOU KNOW YOU SHOULDN’T” We all have thoughts, thousands of them, every single day. Every minute of every day in fact. One study 1 found that you…

RICHARD BRANSON The entrepreneur co-founded the Virgin Group in the 1970s. Speaking publicly about his ADHD, he said, “If I feel I’ve learnt all there is about something, I want to move on and learn about something else. As a result, I’ve created 500 different companies in my lifetime.” MICHAEL PHELPS Olympic swimmer Michael Phelps was diagnosed with ADHD as a child and struggled to focus at school. Phelps had high hyperactivity, but learned how to channel this energy into his swimming training, gaining him 23 Olympic gold medals for the USA. GRETA GERWIG Gerwig is an American actor, director and screenwriter, who directed the films Barbie, Little Women and Lady Bird. Speaking about her ADHD diagnosis, she said, “I’ve always had a tremendous amount of enthusiasm. I was just…

Freud once wrote that grieving was a natural process that should not be tampered with. In reality, dealing with losing someone dear to us is one of life’s hardest challenges. The process we go through is different for everyone, and sometimes help can be necessary as we try to navigate it. Grief can also be complicated. Perhaps the person we’ve lost wasn’t as dear to us as we would have ideally liked (if at all) and we’re confused as to how we should feel or react. Alternatively, we may be mourning a pet we regarded as a family member but others can’t fully comprehend our devastation. “The process of grief is unique and how we express it also varies culturally; some people will be left feeling they are not grieving…

If you’re someone who is distrustful – superstitious, even – of change, these feelings can infiltrate decisions you make, big and small. BIG: it might take ten years of careful consideration, spreadsheets and sleepless nights to move to a different city. SMALL: your daily habits are so set in stone that you bore yourself (same morning coffee, same jogging route, same lunch at the same café). But do you try something new? Nope. And if, for some reason, you have to alter your routine, does your anxiety go into overdrive? Why have you become so change-averse? One explanation is ‘better the devil you know’. Fear thrives on uncertain outcomes. For instance, you work on an uncomfortable chair that hurts your back – changing it might make your back worse, although…

We know fresh air is good for us and natural surroundings are an obvious choice for getting that, but while the coast can be calming, it is a well-established fact that wooded areas and forests are the most powerful places when it comes to restorative effects. The idea of forest bathing, or Shinrin-yoku as it is known in Japan, where the idea first originated in the 1980s, has become increasingly popular and is supported by professionals in both medical and psychological fields. “With over half the world’s population now living in urban areas, we have become more removed from nature, but numerous studies show the mental health benefits of reconnecting, specifically by immersing yourself in a forest or woodland atmosphere,” confirms Professor Stephen Palmer, founder director of both the International…

Are you feeling tired, exhausted or drained most of the time? Maybe a bit overwhelmed, procrastinating on tasks, or taking longer to do them? Feeling detached, alone, negative or helpless? Do you feel like life is getting on top of you and you’re unable to keep up with the demands of your to-do list at work or at home? These are all signs that you could be heading towards a burnout, a state of physical or mental exhaustion that is usually triggered by long-term exposure to stressors. In today’s modern world, the pressure is on to do everything and do everything well. It’s all around us, within our own social circles but also through social media, where we can see a glimpse of what other people’s lives look like (what…

Apounding heart, crushing chest pain and debilitating terror may sound like the signs of a heart attack, but for those who suffer from panic attacks, these scary symptoms are all too common. Sound familiar? You’re not alone – up to a third of people will experience at least one panic attack in their lifetime 1, while others will have regular attacks or several in a short space of time. Whatever your experience, there are ways to bring a panic attack under control. Here, our experts explain what could help… What happens? “A panic attack is an intense emotional and physical response to a sense of dread or fear,” says psychologist Dr Alison McClymont. “It may have an obvious trigger (such as being under stress), but it may also come on…

“THE LEVEL OF DISAPPOINTMENT AND SELF-DOUBT IS USUALLY DISPROPORTIONATE TO THE EVENT THAT CAUSED IT” Feelings of inferiority happen to all of us; we might feel ‘lesser’ than someone else, whether that’s due to their rank, status or ability. It’s human nature to compare ourselves to others and we might perceive that, sometimes, we come up short. This can make us feel inadequate, sad or frustrated, but most of the time these feelings pass as we put them into perspective. However, sometimes it’s harder to move on from this feeling of ‘not being good enough’, so much so that it starts to impact on our mental wellbeing, which is when it can become a problem. Inferiority complex is when a person has sustained and persistent feelings of inadequacy and inferiority,…

Ever feel like you just can’t come to terms with something that has happened? It’s time to stop beating yourself up. The inability to ‘get over it’ or ‘move on’ is down to our biological and evolutionary make-up, so if you’re finding something hard to accept, it’s very much not your fault. The act of accepting, closing the door and moving on from things – whether that’s an unattainable goal, the dissolution of a relationship or the loss of a loved one – is extremely challenging as it’s almost like admitting defeat, says body psychotherapist Jessica Eve (kaylolife.com). “We naturally fight against it because our bodies have learned that they need to fight to survive. However, being in a state of non-acceptance can leave us feeling stuck or trapped. Plus,…

The English word ‘meditation’ comes from the Latin meditari, which means to think or to ponder. But the practice has its roots much further east than Rome. It originated in India as early as 4,000 years ago, before spreading eastwards to China and Japan, and westwards along the Silk Roads into Europe. Now, as brain scans begin to pinpoint the neurophysiology of meditative experiences, and research trials explore the effects meditation practices can have on our wellbeing, what began as a step on a spiritual path towards enlightenment is fast gaining a reputation as a panacea. Neural rewiring for health and wellbeing There are hundreds of different ways to practice meditation, but at their core, most use a form of focused awareness to calm and balance the mind. Though research…

Meditation is nothing new. Humans have been paying attention to the breath and practising self-awareness for centuries, and for many years researchers have been exploring the benefits of meditation on both our physical wellbeing and our minds, with the body of scientific evidence steadily growing. The list of benefits is pretty impressive. Slowing down racing thoughts has been shown to slash the risk of depression (or help treat it if you’re already struggling with your mental health), by altering the release of mood-altering cytokines (inflammatory chemicals that are thought to lead to the development of chronic depression). It’s also been shown to improve focus and attention, and help to beat insomnia. “Meditation has been shown to reduce stress and anxiety, enhance self-awareness and increase the ability to self-regulate emotions. It…

If you’ve ever fallen asleep to the sound of the sea or been brave enough to take an invigorating, wild skinny-dip, you can’t deny the positive effects of being in and around water. The ancient Greeks soaked in mineral-rich thermal springs to help them feel better, and seaside trips were often prescribed by doctors during Victorian times. And it seems they were on to something, because now there’s a body of science-led evidence to prove that water can indeed heal. Keen to learn more? Here’s how to ride the wave of ‘blue therapy’. Join the blue gym The great outdoors is a healthy place to relax and recharge, as many of us discovered when embracing the goodness of green spaces during the pandemic. But along with fields, forests and our…

Do you often have more confidence when wearing a certain shade, or feel more positive after walking in green spaces? It could be that colour is having a much bigger effect on your wellbeing then you realise. “Colour is a quintessential part of life,” says colour specialist Mark Wentworth (colourforlife.com). “Each colour creates a different physical and emotional response and, as we have evolved as a species, so has our understanding of the depths and intricacies of human emotion and behaviour.” But how we respond to the effects of certain hues, whether positively or negatively, can be very personal – there isn’t a one-colour-fits-all when it comes to colour therapy. “On one level, colour is instinctual, and on another it connects us to our own personal memories and experiences,” explains…