Blossom Mental Health Society

As a Psychotherapist, I find that writing and photography help me to process the heavy and dark stories I hear daily. It’s a creative process that enables me to practice self-care.

Creativity is an excellent way to process emotions, improve wellbeing and expression of self.

“The creative adult is the child who survived.” — Ursula Leguin

I have begun to see an increasing number of posts/tweets regarding self-harm and suicide, and the lack of support available to those in crisis. A lot of that is around the lack of support from GP’s. Ultimately, most GP’s are not specialised in the treatment of mental health conditions, and the reality is that they are snowed under and therefore, may potentially not perceive the level of risk some are truly at. So, I’m recycling (sort of) the post I did on Mental Health Crisis/Suicide Awareness, hoping that if we share this, it will reach to those that need the guidance. Or perhaps you recognise that someone you love is possibly at risk.

Firstly, I want to encourage open dialogue. If you are concerned about a loved one, you can ask the question. If you ask someone whether they are having thoughts of self-harm or suicide, you are NOT going to plant the idea into someone’s head. You are not going to make them do it by asking the question. Though it COULD SAVE A LIFE. It could lead to an open discussion for someone that feels as though they are alone in dealing with these thoughts. You don’t have to be able to “solve” or “fix” how someone is feeling. You do not need to judge them either. What you can do, is now help them to find support, which there will be guidance for later in this post.

Are YOU or a loved one having thoughts of self-harm or suicide?

Despite your best efforts to manage your mental health, your symptoms may progress further and become overwhelming. Rather than “tough it out” or “get on with it”, please do reach out for support. Here are some ways you can tackle crisis: call your GP, have a medication review, contact other health professionals, spend time with someone who cares about you, do something nurturing for yourself, monitor your thoughts in a journal (this can be really helpful for when you get therapeutic support and identify early signs of crisis).

If you find that you don’t feel adequately supported by your GP, please don’t be discouraged. There are so many services and amazing therapists that want to support you. Below, you will find a number of crisis contact numbers. Alternatively, most local therapy services now accept self-referrals, this can be daunting, if you can ask someone you trust to go through it with you – great. If you don’t feel that you can go through this with a loved one, you can seek support with this from a professional using one of the phone numbers below.

If you are struggling to find the right service for you, it can be confusing, then let me know (message or DM me privately), I am happy to look into it and point you in the right direction.

Remember that there is a reason why you feel like harming yourself. You’re not “crazy”, there’s nothing “wrong” with you as a person, as a human being; you’ve been through, and are still going through an incredibly difficult time. But these feelings and thoughts are temporary. Where there is life, there is hope. When these feelings and thoughts occur, please, PLEASE, reach out. There are things you can do, and people that want to support you. DON’T PANIC! These feelings and thoughts will pass with the right support; they’re triggered by feelings of pain, despair and hopelessness. These feelings can be managed with appropriate intervention.

If you don’t feel that you can talk about it, try and write it down – some of the crisis services below have the option to text or message, as opposed to talking in person.

Being prepared…..

Tell someone that you trust about how you’re feeling. Although it often feels like no one cares, or no one wants to help, that’s the depression talking. People do want to support you. Speak with a close friend or family member. Speak to your GP or a mental health professional. If you cannot talk about it, write it down. Use things that have worked for you in the past. Avoid driving, drinking alcohol or taking recreational drugs. Don’t listen or watch anything that exacerbates your sadness. Have a list of numbers that you can call (see list below).

Follow your safety plan if you have made one. Being prepared in times of crisis can help you to feel some sense of control, at a time when everything feels out of your control. Make an emergency appointment with your GP or your allocated mental health professional. Go to your local A&E, they will have a team dedicated to those in need of crisis support. If there is immediate danger, CALL 999 – lots of people think that they can’t do this, but you can. If you don’t believe that you can not keep yourself safe, call them, you’re potentially in danger. If you’re worried about someone else, and are worried that they are in crisis, seek support from your local council’s social services team.

Here are some numbers that might save a precious life or a deeply loved one:

Samaritans: call 116 123

Papyrus: call 0800 068 414

SANEline: call 0300 304 7000

Crisis Text Line: text 8528

NHS Direct: call 0845 46 47

There are so many free services for those that need it, it can be scary when you are dealing with so much and don’t know where to look. Know the right places to go can make all the difference – if you need further guidance on local therapy services, I will do my best to help.

– Laura

What is Mindfulness?

Mindfulness is traditionally rooted in Eastern practices. However, it can be beneficial to well-being in the modern 21st century.

Mindfulness requires paying attention in a particular way; on purpose, focused on the present moment, and without judgement.

Mindfulness is not a religion. It’s simply a way of thinking; a way of being grounded in the present moment; a way to notice thoughts, physical sensations, sounds, sights and smells – things that might not normally be noticed.

Mindfulness is a skill though, and as with any skill, it takes practice.

Mindfulness can improve well-being, physical health and mental health.

For anyone that might be interested in more information about Mindfulness; click the link below.

I thought I would do a post for you all on mental health crisis. This is an important topic and not one that should be shied away from. In the UK, suicide death rates have been rising. Overall, UK deaths by suicide rose by 10.9% in 2018, and these rates continue to rise.

So what do we need to be aware of?

Despite your best efforts to manage your mental health, your symptoms may progress further and become overwhelming. Rather than “tough it out” or “get on with it”, please do reach out support. Here are some ways you can tackle crisis: call your GP, have a medication review, contact other health professionals, spend time with someone who cares about you, do something nurturing for yourself, monitor your thoughts in a journal.

Protective Factors

Accept that you will have setbacks, be prepared for them with a tool kit of self care, and a safety plan (discussed below). Make an effort to maintain your well-being; my post on depression gives you some tips. Please reach out for professional support. Develop social support networks. Family and friends. Helpful coping techniques.

Thoughts of Self-Harm and Suicide

Firstly, remember that there is a reason why you feel like harming yourself. You’re not “crazy”, there’s nothing “wrong” with you as a person, as a human being; you’ve been through, and are still going through an incredibly difficult time. But these feelings and thoughts are temporary. Where there is life, there is hope. When these feelings and thoughts occur, please, PLEASE, reach out. There are things you can do, and people that want to support you. DON’T PANIC! These feelings and thoughts will pass with the right support, they’re triggered by feelings of pain, despair and hopelessness. These feelings can be managed. When these feelings occur, revert back to your safety plan.

Safety Plan

Tell someone that you trust about how you’re feeling. Although it often feels like no one cares, or no one wants to help, that’s the depression talking. People do want to support you. Speak with a close friend or family member. Speak to your GP or a mental health professional. If you cannot talk about it, write it down. Use things that have worked for you in the past. Avoid driving, drinking alcohol or taking recreational drugs. Don’t listen or watch anything that exacerbates your sadness. Have a list of numbers that you can call (see list below).

Mental Health Emergency

Follow your safety plan if you have made one. Being prepared in times of crisis can help you to feel some sense of control, at a time when everything feels out of your control. Make an emergency appointment with your GP or your allocated mental health professional. Go to your local A&E, they will have a team dedicated to those in need of crisis support. If there is immediate danger, CALL 999 – lots of people think that they can’t do this, but you can. If you don’t believe that you can keep yourself safe, call them, you’re potentially in danger. If you’re worried about someone else, and are worried that they are in crisis, seek support from your local council’s social services team.

Helpful Contacts

Samaritans: call 116 123

Papyrus: call 0800 068 414

SANEline: call 0300 304 7000

Crisis Text Line: text 8528

NHS Direct: call 0845 46 47

I hope that even just one person finds this helpful. Remember, you’re not alone.

– Laura

Firstly, I want to tell you that you are not alone, despite often feeling like you are. Depression can happen to anyone, and is more common than we realise. Statistics suggest that one in four of us experience depression; over 300 million people are affected by depression, globally. Impacting individuals of all ages, lifestyles, backgrounds, nationalities and ethnicities.

What is Depression?

Depression can be described as a state of excessive sadness and lethargy that can influence an individuals cognitive function, thinking, feelings, behaviours and general well-being. This is different to the ‘low’ or ‘CBA’ that most people feel from time to time.

Symptoms of Depression: these can be categorised into four areas including, cognition (thoughts), behaviours, feelings, and physical symptoms. Everyone experiences depression differently, and may experience varying symptoms. That’s okay, it does not in any way lessen your own experience.

Cognitive symptoms: poor memory/concentration, difficulty in making decisions, expecting the worst/negative thinking, losing confidence in yourself. Individuals that are experiencing depression tend to think negatively about themselves, the future and world around them. It can distort their perceptions so that they start to view and think about things with a negative bias.

Feelings: sadness/despair or feeling numb, low, tearful, demotivated, isolated/lonely (even when around others), irritable/agitated, lack of interest in things you used to enjoy. You may notice feelings of guilt, shame and anxiety.

Behaviours: avoiding people, staying in bed for longer or not getting up at all, lack of self-care, being inactive or doing nothing for long periods of time, stopping doing your usual activities, feeling overwhelmed with things that used to be manageable.

Physical symptoms: decreased/increased appetite, change in weight, lack of energy, restlessness, sleep difficulties (sleeping too much, interrupted sleep, sleeping too little).

What causes Depression? Causes of depression can be divided broadly into three categories; stress and loss (common triggers for depression e.g. bereavement, loss of job, loss of/or change in financial stability, divorce), chemical imbalance (chemicals such as serotonin, dopamine and norepinephrine are low in the brain during major depressive episodes), and unknown reasons (everyone is unique and individual, varies from one person to the next, it’s important to become aware of your own triggers).

Can we change our mood? YES!

Treatment Guidelines: there are many treatments available for depression. The NHS National Institute for Health and Care Excellence (NICE) recommends; Cognitive Behavioural Therapy, medication and Counselling. Remember, everyone is different and unique, and so not all treatments will work the same for everyone. If you speak with a mental health professional, together, you can identify the best treatment for you. Manage your expectations, because it might be that one treatment doesn’t have the desired result. That’s okay! There are lots of treatments, and a health professional will take time with you, to find what’s right for you. If you feel that therapy or counselling is something you want to try, speak to your GP and request a referral to an appropriate service.

Self-Help Strategies: seeking professional support and treatment is important, but there are things that we can also be doing for ourselves. When we experience depression, it can sometimes feel that everything is so far beyond our control. Some of these tips and techniques can help you to gain back some of that control.

Stay Active! Research shows that keeping physically fit, and doing regular exercise can be as effective for mental health problems as medication. By engaging in physical activity, we help our bodies to produce a cocktail of natural anti-depressants. It also helps us to establish routine and increase our motivation levels (which we struggle with during depressive episodes). It helps us to feel better about ourselves, helps boost our energy, improves our cognitive function, serves as distraction from negative/unhelpful thinking, gives us a sense of achievement, and improves our general well-being.

Look after yourself! A balanced diet, good sleep pattern, daily routine, relaxation all have a positive impact on our physical and mental health. If you need support with this, I will be posting more resources in the future, alternatively, there are a range of self-help books and resources online.

Be Sociable! Connect with others. Even if it’s an online community you feel part of. Seeing friends and family can be helpful. Or building up social support networks through local activities that you have always wanted to try.

Set goals and learn to challenge negative thoughts! Ultimately, individuals that experience depression have a tendency to think with a negative bias – this isn’t your fault – it’s part of depression. However, our thoughts are our own. No one else’s. And if we can become more aware of the way that we think, then we can challenge those negative/unhelpful thoughts. Challenge them and replace them with more balanced ones. This is important, because the way we think, influences the way that we feel. If we are thinking negatively, we will feel negatively. If we think something often enough, we will start to believe it.

Keeping a journal can be really helpful in helping you to identify those pesky thoughts you have that negatively impact your mood. My next post will be about negative thinking and thinking styles. So, if you would like to know more about challenging your thoughts, keep an eye out for my next post.

It won’t be easy to break the barrier. But living with depression isn’t easy either, yet you do that everyday. Each day, you survive! You’re strong, and you’re resilient. If you’re strong enough to survive every single day with depression, you’re strong enough to implement change. It won’t happen overnight, so take one step at a time. Baby steps. Don’t expect too much from yourself. Do expect sets backs. You can handle them.

For now, I hope you found this helpful. I hope that from this, you can draw back some of that control that depression took away. You can do it, I know you can.

– Laura

Have a peaceful Sunday!

– Laura

Hi all!

I am going to be using this space to write about mental health and well-being . I will write about different topics, which will provide psychoeducation, coping techniques, insight, how we can reduce and mange symptoms through positive well-being. I aim to open up the opportunity for you to practice being reflective and reflexive. I will also include fun and creative content; being in touch with these parts of ourselves can be extremely therapeutic.

I will also discuss topics that you’re curious about, or topics that you are particularly struggling with. If you have any requests, do just let me know by DM.

Lastly, enjoy! I look forward to engaging with you all, and hopefully creating a safe and supportive space for you.

Laura