Month: May 2023

 “You have power over your mind, not outside events. Realise this and you will find strength.” Marcus Aurelius.

Mental Health Awareness Week this year runs from May 15 to 21 and is hosted by the Mental Health Foundation. Since 1949, the Mental Health Foundation has been the UK’s leading charity for everyone’s mental health. Their vision is for a world with good mental health for all. With prevention at the heart of what they do, they aim to find and address the sources of mental health problems so that people and communities can thrive.

Their aim is to drive change towards a mentally healthy society for all, and support communities, families and individuals to live mentally healthier lives, with a particular focus on those at greatest risk.

Mental health problems can affect anyone, at any time and the Foundation believe that mental health is everyone’s business. So, for one week each May, they campaign around a specific theme for Mental Health Awareness Week. Since their first campaign in 2001, they’ve raised awareness of topics like body image, stress and relationships.  The campaign reaches millions of people every year.  This year’s theme is anxiety.

Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem. Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food.

Anxiety is one of the most common mental health problems we can face. In a recent mental health survey the Foundation carried out around stress, anxiety and hopelessness over personal finances, a quarter of adults said they felt so anxious that it stopped them from doing the things they want to do some or all of the time. Six in ten adults feel this way, at least some of the time. On a positive note, anxiety can be made easier to manage.

On their website the Foundation provided some tips on dealing with anxiety – these were:

1. Focus on your breathing

When you’re having anxious thoughts try focusing on your breathing, concentrating on the feeling of your body as you breathe in and out. It can help you control the thought.

2. Get moving

Exercise is a good way of dealing with anxiety. Remember, activity doesn’t have to be vigorous. You can try some gentle stretches, yoga, seated exercises or just go for a walk.

3. Keep a diary

It’s important that we don’t try to ignore our worries. Take the time to record what is happening in your life and how it’s affecting you, can help you understand what is triggering your feelings of anxiety.

4. Challenge your thoughts

Anxiety can lead us to think about things over and over again in our brain. This is called ‘rumination’ and it’s not helpful. When you catch, yourself ruminating try to write down the thought and to challenge it.

5. Get support for money worries

A common cause of anxiety is money. If you’re worried about not being able to pay bills, are struggling to repay debt, or aren’t sure if you can cover your family’s living costs, seek help. Make sure you are claiming all the government supports that you’re entitled to. You can also speak to an organisation such as Citizens Advice or Step Change.

6. Spend time in nature

Spending time in nature has a positive impact on our mental health. It can help us feel calmer and less stressed. This can be as simple as tending some flowers in a window box or going for a walk in the woods.

7. Connect with people and talk about how you feel

Anxiety can feel very lonely. Connecting with other people can help a lot. Spend time with friends or meet other people through activities such as volunteering, sport or social clubs, or peer support groups.

8. Try to get some quality sleep or rest

Resting and having a good night’s sleep is hard when your head is full of worries but there are some things that can help. If anxious thoughts keep you awake, write them down in your diary. If sleep is still not coming, get up and have a drink (nothing with caffeine!).

9. Try to eat a healthy diet

For many of us, feeling anxious might cause us to reach for sugary snacks, junk food or alcohol. It’s important that we don’t turn to unhealthy foods or drinks as a way to cope as they will do more damage in the longer term.

You can get additional detail on the tips and more information on Mental Health Awareness week at www.mentalhealth.org.uk

You can get involved in Mental Health Awareness Week in a variety of ways: –

• Download resources from the Foundation website.
• Order a green ribbon (the symbol of mental health awareness week).
• Make a donation.
• Partner with the Foundation during the week.
• Participate in Wear it Green Day.
• Take on a skydive.

Focusing on anxiety for this year’s Mental Health Awareness Week will increase people’s awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem.

This week, why not take a few moments to reflect on the subject of anxiety. Consider how you may participate in the Mental Health Foundation campaign. Think about whether you are feeling anxious right now and if so, contemplate what help and support would help you to start to address how you are feeling. Who can you reach out to for assistance?

Whilst you may not be feeling anxious yourself consider what practical support you can provide to loved ones or friends who may be feeling that way. Remember even a small kind gesture may make a huge difference in someone’s life!

To arrange a free no obligation consultation, please contact Stephen Pauley via the contact form or by e mail: Stephen@befirstclass.co.uk

 “Thinking will not overcome fear but action will.” W.Clement Stone.

We have lived in very challenging circumstances over the past few years. We had to cope with the Covid pandemic and then war broke out in Ukraine. We have seen a significant rise in energy costs and the price of food..

When Covid hit, the UK Government did a good job of warning people about the dangers of the virus and stressing the importance of social distancing, hygiene measures and of people staying at home. When restrictions were eased, I saw lots of examples of people feeling anxious about the relaxation of measures.

Many people were frightened about leaving their homes, having greater human interaction, returning to work and public places. Now many people are anxious about how they will meet the cost of their energy, mortgages/rent and weekly food shops. It’s fair to say there has been a lot of fear and anxiety around.

Observing how people react differently to the changes in their environments and routines got me thinking about the effect that outside events and fear can have on our life experiences and results. Fear can stop us being the best that we can be, achieving our goals and fulfilling our potential.

We’re are all born with unlimited potential but on occasions we simply get in our own way and make life more complicated than it really needs to be. There’s a great quotation by Confucius, “Life is really simple, but we insist on making it complicated!”

Sometimes the biggest limitations we have in life are the ones that we impose on ourselves and have in our own minds.

Fear is one of our biggest limitations (or interferences as I like to call them). Many people refer to fear as “False Expectations Appearing Real!” Much of what we worry about and are frightened by never actually happens. However, this doesn’t stop us worrying!

There are many fears that stop people fulfilling their potential and goals. These include a fear of change and the unknown which keeps us stuck in our comfort zone. Also, a fear of rejection stops us asking for what we want and a fear of criticism prevents us attempting a new approach to a task. A fear of success for some individuals means they self-sabotage their results so that they continue to mesh with the crowd.

The effect of fear on results and people’s lives forms part of the coaching discussions that I have with a fair proportion of clients at some stage. It can be when I’m working with a leader of a blue-chip company, a sales director, someone new to management, an individual looking to start their own business or change jobs or a mum returning to work.

When people are going through or contemplating some form of change in their life, it can cause fears to crop up. Often people don’t realise the impact that fear is having on them and how it’s holding them back until they start talking about their goals or challenges. It’s normally an unconscious behaviour.

It appears that we’re all afraid of something whether it’s spiders, flying, speaking in public or walking into a roomful of strangers. The philosopher Bertrand Russell said “Fear is the main source of superstition and one of the main sources of cruelty. To conquer fear is the beginning of wisdom.” Fear is a very small word but can have a massive impact on someone’s life and performance. It can be a powerful and paralysing force. 

I was once told we’re born with just two fears – the fear of noise and falling down.  Every other fear we have is a learned behaviour.  The good news about interferences including fear is that as they are a learned behaviour and therefore, we can unlearn them!  It requires us to form some new habits and behaviours. Changing our daily habits and rituals is the starting point that allows us to get out of our own way.

Challenges and obstacles do present us with an opportunity to learn and grow. We discover new depths as we search for solutions to overcome them. We may find that we are more creative than we realised when we devise solutions that are new and innovative. This can help develop our self-confidence and self-worth. Self-belief can increase when we face and overcome obstacles. Faith in our ability when confronted with challenging situations is a great habit to develop.

Adopting a positive mindset to obstacles is another great quality to hone. As is, believing that obstacles are an opportunity to gain new knowledge and experience. Overcoming interferences provides a sense of accomplishment and is a useful future reference point when faced with similar challenges.

If there is a fear you would like to overcome, getting some external help or friend’s support is a good way to start the ball rolling. It provides an accountability mechanism and is a source of encouragement and external input that we all need sometimes.

This week, why not take a few moments out to reflect and think about the role that fear plays in your life. Is there a fear that is holding you back and preventing you from achieving your potential? If so, what small steps will you commit to in order to conquer the grip that this fear has on you?

To arrange a free no obligation consultation, please contact Stephen Pauley via the contact form or by e mail: Stephen@befirstclass.co.uk