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Hammersmith Health Books – As Featured in the Media

Our authors have been busy this summer and have been featured in some amazing publications, speaking about a range of interesting topics, offering expert advice and providing insightful guidance.

Here are some of the media highlights for our authors over the last few months:


Vicky Fox – ‘Back in the Flow’ in What Doctors Don’t Tell You

Vicky Fox, author of ‘The A-Z of Yoga for Cancer’ was featured in the July 2022 edition of ‘What Doctors Don’t Tell You’. In this article, Vicky spoke about the best yoga moves to improve lymphedema and to help the recovery process after surgery or cancer treatment. With step-by-step instructions and images, she demonstrated everything from warm-up exercises to moves that mobilise the small joints and many more.

 

 

 


Caroline Freedman – ‘Hospital backlog in UK ‘costing lives of children, medics warn’ in The Sunday Express

Caroline Freedman, author of ‘The Scoliosis Handbook’, spoke in The Sunday Express about hospital waiting lists and the effect the long waiting times have on the physical and mental wellbeing of children living with Scoliosis.

You can read the full article here.

 

 


Hannah Purdy – ‘Insulin Resistance: The Facts’ in The Diabetes Plan

Hannah Purdy, author of ‘Could it be Insulin Resistance?’ was featured in an amazing article in The Diabetes Plan where she explained what insulin resistance is, what causes it and what lifestyle changes can be made to avoid Type 2 Diabetes.

 

 

 


Lynn Crilly – ‘Mark Dolan Meets’ on GB News

Lynn Crilly, author of the ‘Hope With’ range spoke with Mark Dolan on GB News about mental health conditions and the effects they can have on those living with it and the people caring for them. While discussing her short film depicting life with OCD and eating disorders, Lynn Crilly offers expert advice and support on coping with mental health conditions.

You can check out the full interview here

 

 


Carolyn Garritt – ‘Get Your Oomph Back After Cancer’ in That’s Life! Magazine

Carolyn Garritt, author of ‘Get Your Oomph Back’ was featured in That’s Life! Magazine, where she spoke all about the benefits of exercising after a cancer diagnosis and during treatment. Opening up about her own experiences, Carolyn Garritt offers readers support and advice on how you can bounce back after a cancer diagnosis.

 

 

 


Rohini Bajekal – ‘Ten Minutes with Rohini Bajekal’ in Plant Based Magazine

Rohini Bajekal, co-author of ‘Living PCOS Free’ was featured in Plant Based Magazine where she spoke all about her vegan lifestyle and offered top tips for anyone looking to transition from vegetarianism to veganism.

It’s always great to see our authors providing expert advice on the topics they are so knowledgeable in. You can buy their books via our main page here: https://www.hammersmithbooks.co.uk/

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World Wellbeing Week: Why Sleep is a vital contributor to our overall wellbeing

This World Wellbeing Week, we spoke to author Lynn Crilly about the power of sleep to support our overall wellbeing. The following blog has excerpts from Lynn Crilly’s ‘Hope With’ series, which you can find here.

Are you allowing yourself enough time to rest and repair your mind and body?

Sleep plays a vital part in good health and wellbeing throughout all our lives. Getting enough quality sleep at the right times can help to protect our mental and physical health, quality of life and overall safety. According to the National Sleep Foundation, for a person’s overall health and wellbeing, school-age children (6-13 years) need approximately 9 to 11 hours sleep per night, teens (14-17 years) need approximately 8 to 10, and adults (18-64 years) need approximately 7 to 9 hours.

There is a close relationship between mental health and sleep. Many people who experience mental ill health also experience disturbed sleep patterns or insomnia. Furthermore, over a long period of time, disturbed sleep can actually lead to a mental health condition or make an existing mental illness worse. With lack of sleep, you may experience:

  • lowered self-esteem through inability to cope
  • social isolation
  • difficulty dealing with everyday life
  • low mood
  • low energy levels
  • depression and/or anxiety
  • inability to carry out usual social activities
  • feelings of loneliness.

Most importantly, being constantly tired can affect our ability to rationalise anxieties and banish irrational thoughts. It could feed into negative thinking patterns which are often associated with anxiety and other mental health issues. This can also work the other way around, with anxiety and over-thinking leading to restlessness at night that can make sleep so much harder to achieve.

Sleep and anxiety

The night-time hours can be especially daunting for anyone with an anxiety disorder. There can be a vulnerability associated with sleeping: a dread of the terrors that sleep may leave them more open to, as well as the fear that slumber will undermine the resolve and single-minded focus that they cultivate during their waking hours.

The sufferer may therefore fight against sleep, facing the next day exhausted and even more vulnerable to the dark and irrational thoughts that fuel the illness. So, the continuous cycle of physical exhaustion and mental distortion, serves as a huge hurdle to sustained recovery.

Quality versus quantity

While some experts recommend that an adult should have between 7 and 9 hours of sleep a night, as quoted above, others say that the quality of sleep is far more important than the quantity. For example, if you have 6 hours of high-quality, uninterrupted sleep you will receive more benefit than having 8 hours of restless, interrupted sleep. In the case of anyone with a mental illness, it is important to be aware that their mind may be so active and full, the sleep they get may not always be ‘quality sleep’.

Yet quality sleep is vital. Sleep is not just time out from our busy routines; everyone needs sleep to help both their mind and body recover from the stresses of everyday life. Sleep is a healing process, one I cannot champion enough, especially for those suffering from anxiety disorders and, indeed, any other mental illnesses.

Sleep has played a vital part in my daughter, Samantha’s, recovery from an eating disorder and OCD, as she says:

“Although sometimes I found it hard to get to sleep as my head was full up and could not think straight, I would listen to relaxation music which would help me to drown out the thoughts, making it easier to get to sleep. I found that having slept I would wake up feeling more refreshed. Sometimes if I was able, I would have a nap during the day which I found really helped me to think more clearly too. Without sleep I did not have the energy and headspace to cope with and move past the thoughts. Sleep has had a major part in my recovery.”

Establishing a positive sleep pattern

Samantha’s experience makes so much logical sense, but sleep is often a forgotten ingredient in the recovery process from a mental illness. Like many people in the general population, those with anxiety disorders easily fall into poor bedtime routines, checking social media late at night or watching TV as the hours tick by, forming habits that undermine good mental health and lead to physical and mental exhaustion in its place.

Getting a good night’s sleep is paramount for sufferers and their carers alike. There are things that we can all do to help us achieve this:

  • If possible, get into a routine of going to sleep and waking up at the same time, although this is not always realistic, I know.
  • Develop a pre-bed routine, which may include having a bath, or reading or listening to relaxation music, getting the mind into a relaxed state; this should help you to drift off more easily.
  • Do not allow tablets, smart phones, television or electronic games in the bedroom. Some people experience disturbed sleep due to the use of technology in the bedroom and blue light from many devices can enhance wakefulness. Going to bed and then spending time on these devices can stimulate the brain, making it more likely to wake up in the night and then have trouble getting back to sleep, due to feeling the need to check for messages, social media etc.
  • Make sure the bedroom is dark, as quiet as possible, and the temperature is comfortably cool (but not cold).
  • Alcohol and caffeine can also disturb sleep, as does rich food eaten late at night, so avoid these.

Rebuilding the energy we need

The benefits of adopting regular and positive sleep habits can be huge for our wellbeing. Having the energy to do things that we love, to connect with others and build a meaningful life away from any illness – mental or physical – are the cornerstones of recovery. However, these foundations are so much harder to build if we are exhausted.

Having seen and experienced first-hand how regular, good-quality sleep has benefited Samantha, giving her the energy and strength she needed to be able to challenge and overcome the negative thoughts in her head, I cannot reiterate enough the power and importance of sleep.

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Recent rise in eating disorders

Blog post written by Lynn Crilly, author of Hope with Eating Disorders.

 

Since the start of the coronavirus pandemic, eating disorder cases have risen tremendously, especially in younger children. The Royal College of Paediatrics and Child Health snapshot survey suggests in some parts of Great Britain doctors have seen a three or four-fold increase in cases compared to last year.

Eating disorders often stem from trauma, stress, anxiety and feeling out of control; the coronavirus pandemic has reinforced a lot of these negative emotions. Isolation from friends during school closures, exam cancellations, loss of extra-curricular activities like sport, and an increased use of social media could all be credited with the rise in those suffering. Sadly, reduced access to face-to-face therapy and support may have led to young people becoming severely ill by the time they were able to be seen by a professional.

As a mental health counsellor myself, I have also seen a rise in those relapsing from their recovery. The worry the beginning of the pandemic brought, with fears of food shortages, lack of face-to-face support and therapy, the dramatic change in people’s routine and the constant uncertainty have severely impacted those who were on a good recovery path prior to the pandemic.

If you or a loved one is struggling with an eating disorder, there is a lot of help and support online; the charity SANE have some wonderful services to guide you in the right direction for help and support – “Although our previous SANEline number cannot operate at the moment, you can leave a message on 07984 967 708 giving your first name and a contact number, and one of our professionals or senior volunteers will call you back as soon as practicable. You can also contact us, as before, through our Support Forum, Textcare and other services.”

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Family approach to therapy

Blog post written by Lynn Crilly, author of the Hope with Mental Health series, available here. 

Counselling and therapy have a number of benefits for those suffering from mental ill health. Firstly, it allows them to feel valued; it also provides a forum for them to explore their feelings and, by its very nature, is tailored to the individual.

There is no set format for counsellors, which means that they must, to some extent, treat everyone’s case individually. As such, it is crucial in counselling, perhaps more so than in any other type of therapy, to find the right ‘fit’ in terms of a practitioner. A good counsellor should make their client feel safe, secure and valued at all times. They should establish a bond of trust with their clients and make it easy for them to discuss potentially painful or difficult issues.

As a mental health counsellor myself, I ensure I have met with a sufferer’s parents or carers before I commence working with them, if they are under 18. Many people are surprised that I insist on this. I have always been of the opinion, however, that rehabilitating any mental illness is a group effort and one which will involve constant channels of communication between the client and the people who are most influential in their life. If a client is over 18 and they have approached me independently, I will usually bring carers into the process a little further into therapy. Under the Data Protection Act, I of course have to gain the client’s permission to share information with the carers. Once I have explained the paramount importance of trust and communication, this permission is normally granted. I like the families of my clients to understand my methods and the work I will undertake with their loved ones, so, they can be as helpful and supportive as possible throughout the recovery process. Recovery can sometimes be a long process, with the sufferer’s mind-set changing at each stage, sometimes on a day-by-day basis.

It is important that carers are aware of the changes to help them to gain a real insight into how their loved one is thinking and feeling at each juncture within the process. This is why I prefer to keep them in the loop so they can give the support, non-judgmental communication and empathy that I give in my sessions, at home.

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How not to be blue this Blue Monday

Blog post written by Lynn Crilly, author of the Hope with Mental Health series. 

The third Monday of every January has been named ‘Blue Monday’; the theory behind this is that this time of year is when it is cold, we find ourselves stuck with credit card bills and less money, our New Year’s resolutions (if we have made them) have often already failed or are not going to plan which creates an element of guilt and we are just not feeling our best. This year, in the UK we have the added anxiety of being in a lockdown due to the COVID-19 pandemic.

I would like to help you to feel more positive and hopeful this January and to feel more optimistic about what the now has to offer and what the future holds. Below are some – I hope – helpful ways to change how you think and to turn some of the ‘blue’ negative thinking into positive.

At the moment we are all looking at updates on the news about the COVID-19 pandemic, which are often quite depressing and rarely the good news we are hoping for. Instead, try to look for the good news that is going on in the world. Whilst writing this blog I came across a website that focuses on good news only: Good News Network. Take some time to learn all the positives that are happening around us. Dwelling on the negative will keep you stuck in a dark place.

We all have a way of thinking we can predict the future; even though we have no idea what will happen tomorrow, we still like to predict the doom and gloom scenarios we think are going to happen. When we imagine negative scenarios, whether it is about the current pandemic or a work meeting, this negative ‘guessing game’ can turn into a self-fulfilling prediction if we are not careful. Focus on the now. If you want to look to the future, look at the positive scenarios that could happen rather than the negative.

This last tip might be the hardest to achieve but, once you nail it, it is the key to a more positive outlook, replacing negative with more realistic and motivating thoughts. This can inspire you to create the kind of life you want to live. For example, instead of thinking to yourself, ‘at this rate I will never be able to afford my own place’, this negative thought could be replaced with, ‘I am unsure of what the future holds, but if I make a clear savings plan, it is possible I may be able to afford my own place.’

I do hope these simple but effective changes can help to create a more optimistic mindset, for you or someone you know who may be struggling with Anxiety or Depression. You can learn more about these mental illnesses and ways to cope in my books Hope with Anxiety and Hope with Depression.

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Coping with loneliness and depression if someone has to self-isolate

Lonliness

The word ‘isolation’ can also be described as ‘the condition of being alone’, so it is no surprise that many of us are struggling with being lonely, low mood and depression. This is especially worrying for those who are over 70. In the younger generation, the term ‘self-isolate’ means staying at home with family, for those who are older, they may already live on their own, and their only human connection is when they go out and visit friends.

If you have an elderly loved one, or neighbor who is self-isolating, check up on them as often as you can, it need only be a short phone call, but you may be the only person they have spoken to that day. If you are the person who is struggling with the loneliness whilst having to self-isolate, there are many help lines who can offer support and a friendly voice when in times of need, such as The Silver Line, who offer a confidential, free helpline or telephone friendship for the elderly; call them on 0800 470 80 90.

Encourage your loved one or neighbor to limit their intake of the news. The more you hear, the more you buy into the panic. This only adds to the current anxiety. Instead, encourage them to watch a lighthearted TV programme or film.  You can even watch it alongside them whilst chatting on the phone so it gives them the feeling of company.

Encourage them to stay in touch with the outside world via Skype, WhatsApp or other messaging apps. Many of the elderly now have smartphones and will be aware of these forms of contact, even though it might not be their instinct to use them.

I hope some of these tips will help to keep our loved ones and neighbours in a positive state of mental wellbeing, after all…..self-isolation does not have to mean mental isolation.

Blog post written by Hammersmith author, Lynn Crilly, author of Hope with Depression, Hope with OCD and Hope with Eating Disorders

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Coping with anxiety in this time of crisis

anxiety in a time of crisis

As we are all already aware, this is a very distressing and unsteady time for many. I would like to offer some hope to those who are suffering from anxiety and anxious feelings, whether you are  or have been a sufferer of anxiety in the past, or whether the unsteadiness of this current time has caused the feelings of anxiousness and unease, I hope some of the strategies below will be able to help you cope.

  1. If you have read any of my ‘Hope’ books, you will be very aware that I am a great advocate for positive exercise and mental well-being. Many of us would leave the house on a regular basis, whether it was walking to work, or walking to drop the children at school, or a regular member of the gym, we are finding ourselves suddenly cooped up with our regular activities on hold. Making sure you are still getting regular exercise is paramount to our mental health, there are so many exercise videos on YouTube and online from beginner HIT sessions to yoga and Pilates. If you are able to leave the house, taking a brisk walk whilst getting fresh air will be invaluable. A good nights sleep and eating a balanced diet also complement exercise for their benefits on the mind.
  2. Onto my next topic….the media….whilst it is extremely important that we are all keeping up to date with the current situation, it is also important that we take our minds off it for our own sanity. Having a ‘media free’ or ‘tech free’ time each day will help us to focus on other topics and calm our minds. I love doing puzzles and find them very therapeutic. Other activities could include, reading a book, or even cooking a nice dinner.
  3. Spending more time at home is probably on most people’s wish lists, however, when it is suddenly thrown on us, we don’t know what to do with ourselves. The risk of not being able to socialize as we usually would could lead to a low mood slowly setting in. Getting up each day and giving yourselves a little self-care will go a long way to keep our minds positive and fresh.Wash your hair, shower regularly, put on fresh clothes, and you will feel ready to face the day.

Blog post written by Hammersmith author, Lynn Crilly, author of Hope with Depression, Hope with OCD and Hope with Eating Disorders

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Blue Monday: The Most Depressing Day of the Year

Blue Monday

Since 2005 ‘Blue Monday’ is the name given to the third Monday in January, also known as ‘the most depressing day of the year’. The day was first publicised by the travel company Sky Travel, who claimed to have used an equation including many factors such as weather conditions, debt levels, time since Christmas, low motivation levels and many more, in order to boost holiday sales.

Whilst it is true that January can be a depressing time for many, waving goodbye to the ‘festive spirit’, work parties and family time. For others, it can be a time of relief that the busy Christmas period is over, with the new year in play bringing new beginnings.

Some of those who feel depressed and low in January can attribute their symptoms to a depressive disorder, known as, ‘Seasonal Affective Disorder’ this can also be known as the Winter Blues, which can be caused by a lack of sunlight and being stuck indoors. In my upcoming book I cover the signs and symptoms associated with this type of depression, as well as some ways in which the mood can be lifted through the most depressive seasons.

It all sounds pretty depressing doesn’t it….however, according to an article in The Independent in 2018, ‘Blue Monday’ was not meant to have a negative impact, but actually the opposite, it was meant to encourage and inspire people to take a positive action within their own lives. I chose this date (January 20th 2020) for the release of my new book ‘Hope with Depression’, for the latter reason. To encourage those suffering from depression to open up and seek help, and for those caring for a loved one with depression to gain the strength and understanding about this deeply debilitating and destructive mental illness.

I have put together some tips on how to stay mentally positive this January:

  • Make small, doable resolutions that are achievable
  • Make time for your mental health – self-care is a necessity, NOT selfish
  • Plan some time with friends or family so you have something to look forward to
  • Switch off – put time aside to be phone, internet and technology free
  • Put time aside to exercise, even if it is a small amount, a little goes a long way

‘Blue Monday’ may be somewhat of a myth, however, it is important to remember people can feel depressed and possibly suicidal at any time of the year. We know that most of those who are suicidal do not actually want to die, they just want their pain to stop. For anyone struggling with mental illness please contact the SANEline for emotional support, guidance and information, 0300 304 7000.

Hope with Depression, a new  book by Lynn Crilly, will be available from Hammersmith Health Books on 20th January. 

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Vote in The People’s Book Prize

People's book prize

Recently, the People’s Book Prize announced 36 finalists in three categories: fiction, non-fiction and children’s books. The annual awards, now in its 10th year, celebrates the best in each category as voted on by readers. This year, we are extremely pleased to have three of our authors nominated in the non-fiction category:

The winners in each category are determined by votes. The People’s Book Prize is a great opportunity for us and our authors to seek the support of our many readers and to be judged by the actual readers of our books.

In the last awards, Hammersmith Health Books received the Best Publisher Award, which was a huge boost for a small independent like us. The glass trophy stands proudly in the office and encourages us to keep challenging received wisdom in relation to health and wellbeing.

The awards rely on your votes. If you already voted in the first round, you can vote again so please head over to the People’s Book Prize website and pick your favourites in each category. Here’s how to vote:

Voting is open now until the end of the month and the winners will be announced at a special, black-tie event in early May. The evening will also see the presentation of the Beryl Bainbridge Award for First time Author, the People’s Book Prize for Best Publisher, and the People’s Book Prize for Best Achievement.

We wish Lynn Crilly, Clarissa Foster, Dr Sarah Myhill and Craig Robinson the best of luck in this year’s awards.

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Time to Vote in The People’s Book Prize

People's book prize

The People’s Book Prize is a literary competition aimed at finding, supporting and promoting new and undiscovered works — decided exclusively by the public. This year, we are proud that three authors have been nominated in the Summer Collection, non-fiction category:

Last year, author of Understanding BRCA, Clarissa Foster, won the Beryl Bainbridge First Time Author award. Here is what she said about what winning this award meant to her:

“I am over the moon to have won ‘The Beryl Bainbridge First Time Author Award’ at The Finals of The People’s Book Prize, which was made possible by the many, many people who supported and voted for me – thank you to all who voted!

“Being a part of this prestigious book award has offered a fantastic platform to help raise much-needed further awareness of BRCA gene mutations, and the support I am offering to those, like myself, who are at an extremely high risk of developing breast and ovarian cancer during their lifetime.”

The winners in each category are determined by votes. The People’s Book Prize is a great opportunity for us and our authors to seek the support of our many readers and to be judged by the actual readers of our books.

We encourage you to take a minute to vote. Here’s how:

Voting is open now until the 15th October!

We wish Iida, Alex and Richard the best of luck in this year’s awards.