Take the 5 minute Mind Plan quiz to create a simple, achievable wellbeing plan
The World Health Organisation recognises World
Mental Health Day on 10 October every year.
We encourage people to look after their mental
health all year round, but today is a great opportunity to consider the
different ways that we can boost our wellbeing, and to start a conversation
about mental health.
This week saw the launch of Every Mind Matters,
a campaign from Public Health England and the NHS providing information and
ideas for your wellbeing. It’s great to see so many people talking about mental
Take the 5 minute Mind Plan quiz to create a simple, achievable wellbeing plan
Here are some tips for looking after your
wellbeing – this World Mental Health Day and beyond:
Physical activity can really help with keeping
your mood positive. Even if you are very busy, find time to do some exercise
you enjoy – we know it’s getting colder but consider hopping off the tube a
stop earlier and walking the rest of the way, avoid the lift and take the
stairs or sign up to an impromtu exercise class after work!
Get enough sleep
Often sleep is a casualty when we are stressed,
anxious or depressed, but we know it is vital for our wellbeing. Avoid
stimulants such as caffeine in the evening. Have some wind-down time before
going to bed and try and keep to a regular sleep routine. Avoid looking at
screens in bed, even mobile phones. Finally, consider your sleep environment
(such as light, temperature and noise), and make sure it is comfortable and
conducive to sleeping!
Give yourself space
If it’s all getting a bit hectic, take time out
– even if it’s brief! Go for a walk, have a cuppa with a colleague (away from
your desk), listen to music.
Eat regular meals
It can be tempting to overdo it but keeping
your routine, eating plenty of fruit and veg, and drinking enough water will
help keep stress at bay.
You are not alone! Stay connected to your
sources of support and if you’re not sure where to turn, you’ll find details of
some useful organisations here.
The central meridian is one of the two energetic pathways feeding to the central nervous system. The central meridian pathway starts at your pubic bone and finishes at your bottom lip
The exercise strengthens your central meridian circuit by grounding, and centring. The effect is to lift your spirits, boost confidence and clear negative thought patterns
The zip up protects against negative outside energies – it creates a strong boundary/ protective field around your body and reduces vulnerability to people and environments
Using the zip-up technique on the central meridian enhances the energetic protection
Stay protected and teach this technique to loved ones.
The exercise can be part of the five-minute daily energy routine to boost immunity and maintain balanced health and energy
Let’s do it !!
Step 1 Briskly tap or massage on K-27 (kidney points). The points are located below our collarbone near our shoulder where it dips. This first step encourages that the body’s electrical energy moves in a positive forward direction.
You can choose to cross over your hands and arms to massage the points at the same time on opposite sides – this will help cross over our energies which move asymmetrically to heal and energise and will also cross over our right and left brain hemispheres.
Step 2 Now place both hands over the area at the bottom end of the central meridian – at your pubic bone.
Step 3 Take a deep breath in as you pull your hands slowly and deliberately, straight up in one continuous movement up the centre of your body to your lower lip. This pulls and traces the energy upwards.
This movement protects the central meridian and pulls energy upward
Make an affirmation as you are zipping up either in your mind or out loud such as; ‘I am safe, I am loved.’ Saying an affirmation whilst tracing your central meridian strengthens the central meridian and picks up your own thoughts and feelings as well as others affecting your energy. It can work in changing your beliefs and actions about and toward yourself and others, goals you want to achieve, and problems you want to resolve.
Exhale that breath and as you do keeping dragging the energy straight up over your face and above your head as far as your hands reach then circle out back downward in a large circle ending at the pelvis area.
This movement connects your energy and intention with your aura and universal energies.
Step 4 Repeat steps 2 and 3 three more times.
When can us it? ….. anytime
Choose to do as part of your morning wake up
Nip to the bathroom and do the zip up before a
difficult meeting or when you tend to feel exposed or challenged.
What people say about using the zip up exercise
I cannot recommend this energy exercise enough. Not only has it helped me on numerous occasions when I was not feeling good, it has also helped my overall confidence over time. Friends and colleagues have noticed the changes and I have shared the exercise with them. Thanks so much Christine, you always know the best recommendations.
Used this exercise as I have difficult work relationships. All I can say is that it works!!!! Has made my days easier to manage. So simple. Thank you.
An understanding of some of the common mental health issues affecting young people, including depression, anxiety, eating disorders and psychosis
Skills to work more effectively with young people living with mental health issues
Ways to support young people with a mental health issue and relate to their experiences
A taste of the contents of the Youth MHFA Two Day course
£75 per person. Delegates attending full session receive combined manual, workbook & certificate. Contact for group booking discounts.
What to expect
We limit numbers to 25 people per course so that the instructor can keep people safe and supported while they learn. You will get a manual to keep and refer to whenever you need it. When you complete the session you’ll get a certificate to say you are Youth Mental Health Aware.
“ I learned to show more empathy, to have more confidence in asking questions and talking about mental health.”
Language and mental health issues
What is mental health?
Mental health conditions
Alcohol, illegal drugs and mental health
Supporting young people in distress
Mental and emotional wellbeing
Learning is a mix of presentations, group discussions & workshop activities.
Book a course Instructor – Christine Moran 07548 690170
As a Mental Health practitioner and trainer, the impact of poor mental wellbeing on a person’s ability to function is of prime focus. But what does society and employers consider this to look like in reality? Some may consider that this means difficulties and struggles for an individual with certain areas of their life. Others think that it means individuals suffer greatly or cannot function in society. Both can be true, but in fact, a large portion of individuals with poor mental health are seemingly able to ‘function well’ with little obvious negative impact. This is a common in the workplace, albeit very often hidden.
An individual can be really struggling while going through the motions of the day. Acting fine and appearing emotionally stable is at best a short term coping strategy. A generally accepted lifestyle where a person wakes up every day, looks presentable, takes care of stuff that needs to be taken care of, eats and goes to sleep can be done regardless of how you feel inside up to a point. To say it is difficult is an understatement, but it is not impossible.
High functioning individuals with poor mental wellbeing are likely to ‘look and act ok’ and therefore can be discriminated against by an easy disregard in terms of support and awareness. Individuals for example may not be taken seriously when they reach out and ask for help or experience a situation where it becomes more apparent that they are not coping. An individual may not experience being understood or they may be made to feel invalidated when they express difficult thoughts or feelings. Hidden or unsupported, the risk of worsening mental health symptoms, physical symptoms and all other associated negative impacts are likely to accumulate over time.
High-functioning people don’t continue on regardless because they want to fool others, they do it because they want to produce and be a part of society. The effort to; overcome symptoms, be ‘strong ‘, cope, not being a burden or failure and fit in with expectations can be enormous. The impact of ineffective support and understanding escalates the accumulative downward spiralling of mental ill health on the individual.
It can be extremely hard work for an individual to sustain ‘normality’, terrified of admitting poor mental health, and when they finally do and can be met with rejection, little understanding or empathy from employers or mental health professionals. So, when that employee who ‘always is ok’, acts of character, asks for help or admits to them self and to someone else their struggles, it has taken a lot of bravery.
If you are that person trying to cope, you are entitled to get support and agree on reasonable adjustments at work to accommodate your mental health challenges. The best advice is to trust you know yourself so much more than anybody else. Nobody has the right to undermine your difficulties in the workplace or when reaching out for professional assistance. If they do, it’s their issue. Keep looking for the person who listens to you and takes your feelings into account. There are many organisations you can guide you. Don’t feel demoralised or flawed. Employers have responsibilities and options to support you that do not have to be disruptive or costly, especially when conversations are early.
And if you are an work employer or professional in mental health I encourage you to take focused action to continue your work to open up awareness and conversations around this topic of poor mental health challenges for high functioning individuals in order to reduce stigmatisation and discrimination. Support and understanding is key which can reduce the wide reaching and sometimes devastating negative impacts of poor mental health on all levels. Creative, honest and ongoing mental health awareness and support in the workplace improves wellbeing, productivity and personal safety.
Contact Positive Energy Being to continue the conversation and improve on your commitment. Booking or more information:
1-1 sessions (face to face or skype)
Workplace Mental Health awareness sessions an courses
Mental Health First Aid training course
Connect 5 wellbeing course – frontline wellbeing support
Busy week at the launch of Mental Health Awareness week. Visit to the fab organisation @Lindengate planning future sessions, meeting new clients and delivering Adult 2 day MFHA @mhfaengland for @Restore_Hope. Get in touch with Christine to discuss individual or organisation Mental Health and Wellbeing needs.
Take the opportunity to book an Adult Mental Health First Aid course for your organisation. Contact for details of this time limited, one time only hugely subsidised offer of spaces through Positive Energy Being to train as a First Aider. Up to 16 delegates.
A police officer has spoken to the BBC to call for more people to talk about their mental health after he had a breakdown at work. PC Jim Morton, known as “Big Jim”, said he felt suicidal in 2015 because of personal reasons and working in such a demanding job. The 6ft 7ins tall officer said people do not expect men like him to suffer with their mental health. He said he is now one of Derbyshire Police’s “Blue Light Champions”, a mental health ambassador for the force.
Some basic, but very effective techniques to do oneself at home to anchor and calm the nervous system through body positioning.
With trauma, PTSD or anxiety, people can suffer extreme states of terror, hyperarousal, immobility, nervousness, internal chaos, mental chaos and overwhelm that they simply cannot figure out how to escape. These exercises provide a release.
A passivity or disconnections comes with having no access to self. Being stuck in states of immobility (deer in headlights) dissociation (mind is in another time/place) and hyperarousal (uncontrollable terror) are all versions. As the self and will has been totally obfuscated and lost, passivity would be expected. These exercises help gently bring one out of this extreme passivity.
The goal of these exercises is to calm the
nervous system, bring the self back into the body, develop more body awareness,
and to train one’s own nervous system to remember what normal is like. They
help the body to regain the sense of having boundaries. They also help one to
develop self-regulation, improving skills and confidence to positively
influence the physiological and emotional states we find ourselves in.
Trauma and stress can leave us feeling scattered, broken, shattered,
blown apart, chaotic, fractured, or split. Our thoughts and nervousness
may become overwhelming, out of control, all over the place. The exercises
helps us feel the outer limits of our body and therefore feel ‘contained’. The
body is the container of our sensations and all of our feelings; it’s all in
the body. They helps create an internal state of calm because to know where we
end, to know experientially (inside our body) that we are located in a specific
location in space, brings a sense of calm and relief. Being scattered and not
knowing where we begin and end is unsettling, even if it is unconscious.
By bringing about a ‘settling’ feeling, reduces overwhelm. By enhancing the feeling of the body as container reduces overwhelm in emotions and sensations.
Beginning this exercise, most of the time
the first shift happens as a spontaneous deep breath followed by a breath
change to a deeper, slower rhythm and a relaxation of muscles. In time with
practice of the exercise, the shift is more subtle and gradual as if entering
the space of the body in a deeper way.
It still sometimes takes a very long time
to feel a shift. Perhaps the current level of chaos in the nervous system at
the time will influence this. If the chaos is very high, it will take longer.
What is happening?
The human nervous system responds to touch. Hands-on healing has been used by humanity since ancient times. Stimulating and soothing the body’s natural electrical currents with hold positions. The exercises encourage focus on the body, this change of attention and awareness is therapeutic. The practice encourages a self gentleness relationship towards the self – characterised by being gentle, caring, kind and nurturing. The self-holding exercises help with the body container strengthening and building activity which helps one begin to experience a sense of self.
Trauma, stress and anxiety can erase the
sense of having a self and where that self might be in space and time. Doing
either of the exercises and giving the exercise a chance to sink in, in other
words opening the body to allow the body to receive the exercise, can improve
the feeling of self. This might occur first by having a feeling of having a
location in space, being solid and being in one location. There may be a
sinking into the internal awareness that ‘I have edges’ which in turn helps bring an
awareness that ‘I am here’ (location in the world) and ‘I am me’(ego-identity).
This helps with restoring one’s identity as a normal human being rather than
being shattered and nothing.
Then one might experience a feeling pride
in self, a feeling of fierceness, a desire to defend self. This is the sense of
self-defense and self-esteem coming online. Once self is found, it is easier to
feel the desire to protect and defend it, and to feel proud of it. If one has
no access to self, concepts such as self-esteem and self-defense can be
confusing. They may make sense intellectually but not experientially. It’s not
that one does not care about these concepts, one may care a lot about them;
it’s just that they make no sense without an embodied experience of self.
One may begin to gain a sense of having emotional boundaries, the sense of what is OK and what is not OK to experience emotionally and in relationships. This boundary awareness could have been completely lost or misplaced as a result of the traumatic experiences.
Accessing self would also allow access to
the inner knowing of what one wants; a personal will, the ‘decider’ or
action-taker. The ideas of personal truth and personal will probably are
difficult for someone who has no access to self to really truly ‘get.’ Once
that connection to self is re-established, feelings will begin to arise from self
– the feeling of dislike for something, or of liking something. These feelings
develop complexity, maturity and expression and eventually become ‘my truth”
about a situation. Access to the will also may come back online and one can act
on their truth which eventually turns into the development of authenticity.
A passivity or disconnections comes with having no access to self. Being stuck in states of immobility (deer in headlights) dissociation (mind is in another time/place) and hyperaraousal (uncontrollable terror) are all versions. As the self and will has been totally obfuscated and lost, passivity would be expected. These exercises help gently bring one out of this extreme passivity.
Contact or call 07548 690170 Positive Energy Being for session, training or exercise instructions.
Concerns about the mental health and
wellbeing of children and young people are currently in the public spotlight.
However, any conversation about supporting our children’s wellbeing must also
include how we support our teachers.
We must do more to support school leaders, teachers and other school staff to ensure that their mental health and wellbeing is prioritised. If we don’t recognise the importance of this, we will fail not only staff, but the children and young people they support.
This resource is based on the views of school staff who participated through the Anna Freud NCCF -Schools in Mind learning network and the Teacher Tapp survey. This resource provides some helpful materials and encourages schools to reflect that if they want to make a success of promoting children’s mental health, this can only be achieved by giving the staff wellbeing the consideration it deserves.