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Tips for Sleeping Well from The Fatigue Book

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The following is an extract from ‘The Fatigue Book’ by Lydia Rolley and looks at the importance of sleeping well in managing the effects of Chronic Fatigue Syndrome.

It would seem to make logical sense that, if you suffer from fatigue, at least you would beable to have a good night’s sleep, right? Well, as you have no doubt discovered by now, the fatigue does not play by the normal rules of life, and what your body is craving from a good night’s sleep is sadly often denied.

As humans, we spend approximately a third of our lives sleeping. That is quite a lot of time. Sleep is essential for our mental and physical wellbeing. Sleep contributes to the proper functioning of our body’s systems. Lack of sleep, therefore, has negative health consequences.

I have worked with many chronic fatigue sufferers who, although they sleep a lot, struggle to sleep well. From my experience, people either tend to over-think sleep issues, which can lead to increased anxiety about getting to sleep, or not to think enough about these issues,
which can lead to disordered sleep habits. Chronic fatigue sufferers who have sleep difficulties usually wake feeling unrefreshed. Some may not be waking until late morning or even into the afternoon. Often it is hard to get out of bed, as the body feels weighed down and heavy. The heavy feeling and sleepiness can continue throughout the day. Some people report feeling more alert for a few hours later on, often in the early evening. Almost a small window of hope, but this can be followed by difficulty switching off at night and not being able to get to sleep.

Changing your sleep pattern does not happen by chance. It does take a lot of patience, being intentional and very consistent. Concentrating on your sleep and developing healthy sleep hygiene habits together make the biggest difference to your overall health and ability to function and cope well. I have seen countless people transform their sleep habits and have witnessed the benefits. The change started when they chose to try something different.

Sleep difficulties can be complex and multi-faceted, but most can be solved. Ignoring sleep issues, and hoping they will go away, does not work. Trying to sleep for a few extra hours to fill the gap only tends to prolong the problems rather than solve them. When sleep is disordered, our bodies need to be retrained to know when it is time to sleep and when it is time to wake up.

What I have learnt over the years is that, even though some of these tips seem obvious, they almost need to be exaggerated, repeated and magnified in order to have an effect. Please keep that in mind as you start to put into practice the following tips, which will give you some useful starting points.

I have full confidence that you will benefit from healthier sleep habits.

Tip 21: Separate Day and Night Clearly

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This is probably not your present reality and that is okay for now, but please keep this fact clearly in your mind as a goal for your future sleep pattern. The boundaries between day and night can get very blurred with disordered sleep. The more disordered your sleep becomes, the more unrefreshing will be your experience. Reintroducing clear boundaries will prevent further deconditioning.

This is the direction we are heading towards to regain a healthier sleep routine. For now, just be aware of your current day and night sleep routine by drawing a line on the chart below where you think your sleep pattern currently is.

sleep

In the weeks and months ahead, be aware of how your current line gradually changes position and consider what has contributed to that shift. If you are sleeping excessively in the daytime and want to start changing that habit, see Tip 23.

Keep a Reflective Sleep Diary

The reason for keeping a sleep diary is to understand your current sleep situation and give greater clarity to what may need to change. This sleep diary is more of a reflective diary rather than a scientific measurement of your sleep cycles (such as on a sleep app). A reflective diary can be more useful in empowering you to make some changes.

In your reflective sleep diary (see Appendix 2, page 276) consider the following questions:

  • What was I doing an hour before bedtime?
  • How was I feeling in the evening?
  • What time did I get into bed?
  • How long did it take me to fall asleep? Why? Any reasons?
  • Did I wake in the night? How often? Why? Any reasons?
  • What time did I wake up?
  • What time did I get up?
  • How did I feel?
  • How would I rate my night’s sleep out of 10? (10 being excellent.)

I would recommend only doing this for a week or two, no more than that. That is enough time to recognise any patterns of sleep and highlight any particular areas that need concentrating on.

Every few days, respond to the following statement:

sleep

 

Tip 23: Set an Alarm

This tip is not always popular but it is of the utmost importance. When you are exhausted and perhaps have no particular reason to get up, it may seem sensible to rest for longer, but this is counterproductive. Staying longer in bed does not help poor quality sleep. Sufferers frequently report feeling worse for going back to sleep. Seeking balance and retraining your body to learn a sleep-wake cycle goes hand-in-hand with managing your activities, pacing and rest.

sleep

I recommend that you try the following method to create an ordered sleep-wake cycle:

  • Decide what time you would like to wake and get up, for example 8.00 am.
  • Use a simple alarm clock with a silent tick.
  • Place the clock somewhere that requires you to move to switch it off.
  • Check your reflective sleep diary and set the alarm for the average weekly time you currently wake and get up – for example, it maybe 11.30am.
  • Set your alarm at this time for a week, so that you get used to waking up with the alarm.
  • Avoid going back to sleep – open the curtains, turn the light on, sit on the edge of the bed, put your pillows on the floor, etc.
  • The following week, set your alarm for 30 minutes earlier.
  • The following week, set your alarm for another 30 minutes earlier.
  • Do this consistently for a few weeks, until you are waking and getting up at your preferred time.

If the 30-minute chunks are not successful, try 15-minute chunks of time.

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Grief Awareness Week – Knowing when the time has come…

In recognition of Grief Awareness Week, it seems fitting to share an extract from When The Time Comes: Stories from the end of life. A recent experience with a relative who had suffered a catastrophic stroke put this extract very much in mind – the messages we received from the hospital were so conflicting we did not know whether to prepare for a peaceful death or to put all our energies into sorting out a care package and expecting to bring the patient home. Time that could have been spent saying good-bye and grieving was spent needlessly on high-stress chasing after unavailable services. As this piece describes, health professionals are familiar with the ‘dying trajectory’ and the ‘inevitable progression’ of failing health, but those outside the system are generally not and are often shocked by knowledge that clinicians have been taking for granted, as Henry, husband of dying Helen, is in this real-life story: 

From Chapter 6: Not coming home 

I do not believe Henry had ever been told that the repeat hospitalisations where his wife gradually deteriorated after each discharge were a sign that she was on the dying trajectory. Every shift I had that week I made sure I was allocated to Helen’s room. I knew her dying journey had started but wanted her so badly to get better, not only for her sake but for Henry’s too as he often said that if Helen was not home with him on the farm he would not know what to do with himself. I guess this would have been a perfect time to explain to him that she had passed the point of no return, but it was not my role to do that, nor that of the medical student helping us. And if the specialists whose role it was had already mentioned it to Henry, the news did not appear to have sunk in. 

Helen’s condition began to deteriorate quickly over the following days. Henry sat patiently in the room for long hours stroking her head and her hand, looking up in anticipation when any clinician walked past as if waiting for good news each day, wishing for confirmation that Helen would soon be up on her feet and coming home. I overheard him speaking to her and telling other staff that when she was able to come home he would organise help for the two of them. I felt he possibly believed that if he accepted help from their town’s aged-care services, Helen could come back with him sooner. This was not the case, however, as she was too unwell to leave the ward. 

This admission was unlike any previous one. Helen probably sensed this because after a few days she had undergone assessment by the intensive care team, plus chest X-rays, and IV fluids and oxygen were running at all times. All of these were new to her. Henry, however, continued querying us about why Helen was not getting better, although staff had explained repeatedly that she had a serious infection which was not easy to control given the chronic illness affecting her lungs. Looking back I do not know if Henry truly understood Helen’s condition, but nobody seemed to go a step further in detailing the potential outcome in light of the lack of response to treatment. It was not a conspiracy of silence, just the clinical inertia of giving the treatments doctors are trained to deliver, or perhaps fear of taking Henry’s last bit of hope away. In either case, Henry was none the wiser. 

One evening shift I was with Helen and her condition was deteriorating further. She was now not talking in sentences and was becoming very drowsy, her eyes closed most of the time I was with her. Higher oxygen was given, medications were changed and drips of all sorts were again connected. She was too weak to eat and Henry was becoming very distressed at this. He could not understand why she was not hungry. Despite reassurance that she was indeed not feeling hungry, I had found him force-feeding her once, begging her to accept food while shedding silent tears. Of course I understood that Henry was doing this out of love and wasn’t able to accept at this point that Helen’s body was shutting down. An emergency medical call was placed during the night when Henry had stayed. When the junior doctor arrived on the ward it was evident to nursing staff and the doctor that Helen was actively dying. Henry became very distressed and agitated to hear there was nothing more that could be done from a medical point of view. However, after discussion that night, it was decided to continue with medications until Helen’s specialist could review and organise a meeting with Henry in the morning. Neither the nurses nor the medical student were in a position to have definitive words with Henry, as informing the patient’s husband was – and is – the specialist’s role. 

I came back to work after two days and Helen was still on my ward. Henry told me that he had had a meeting with her doctor who had explained her condition and it was decided that she would be made as comfortable as possible while the condition ran its course. Henry was teary and withdrawn throughout my whole shift. He was becoming increasingly frustrated at the doctors and could not understand why Helen was not recovering from this lung infection. ‘It was just two weeks ago, after her other hospitalisation, we were sitting at the farm having cups of tea and laughing as we remembered stories of the kids. Why was this cough any different?’ he kept asking. ‘Helen never told me that this cough was any more serious than the last. She has been sick many times this last year for the same reason and she has always come home.’ He was also very distressed that Helen might be in pain as her breathing had changed, but she was unable to talk so, ‘How would anyone know?’ he would often say. 

He did not know how she could be dying. This dying trajectory, with repeat hospital admissions, had been long and, while commonly witnessed by clinicians, was unrecognised by the husband. I am unsure if the clinicians managing her in previous admissions had mentioned to him the inevitable progression, but I was painfully aware of the looming prognosis that he could not yet grasp, two days after being told of the imminent outcome. Henry had only a very short time to come to grips with Helen’s condition and the devastating news that all active treatments would be suspended. The doctors had looked him in the eye and reassured him that she would not suffer, they had been honest with him about the irreversibility of it all and made sure he did not have false hope for a miracle; they gave him time to absorb the shocking reality and offered to answer any questions about the dying process, but Henry had no questions. He slowly swallowed his tears and accepted the fact that Helen was not coming home. Not this time. Not ever. 

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Why have I written Transforming Trauma NOW?

Blog written by Dr Heather Herington, author of ‘Transforming Trauma‘.

Honestly, I wish I had written this book years ago as, of late, the rate of trauma has increased dramatically, particularly within the vectors of teenage suicides, and human trafficking. These events join rape, war, resettlement, and so many other adverse experiences that can create chronic imbalance in our limbic system along with conscious thought processes governed by the brain’s pre-frontal cortex, sometimes leading to a lifetime of chronic anxiety.

However, I am comforted by the hope that now, following the failure of pharmaceutical companies and public health officials to manage Covid-19, more and more people will understand that drugs dispensed by the orthodox medical profession are not the categorical answer to the attainment of a healthy mental state. That ship has sailed. The opioid crisis alone has shown us that. Rather, we need to call on the full slate of natural health practitioners as well as psychologists to both balance body chemistry and provide an effective means of discovering the story hidden within, the one at the root of the traumatic event, which can lead to healing the lingering response.

Simply put, the little-known Flexner Report of 1910 (commissioned by Andrew Carnegie and John D Rockefeller, American oil barons who were eager to advance corporate interests in medical education) is to blame for the lack of knowledge of natural medicine, as my book explains. Yet nutrition, homeopathy, botanical medicine, hydrotherapy, guided visualization, and the expressive arts have so much to offer to heal a shaken mind or heart. In fact people in the 1800s with an array of doctors at their disposal ended up eschewing “heroic” medicine (bloodletting, calomel, mercury, purging) being practiced by the so-called “regulars,” the predecessors of today’s allopathic doctors, as they witnessed their loved ones dying and turned to natural medicine. Is this no different than what is happening today with drugs, lockdowns, and vaccine side effects? The one silver lining is that natural healing methods can now emerge from the shadows.

Canadian William Osler M.D. – renowned professor of medicine at Johns Hopkins and advocate of “medicine as art” as well as scientific inquiry – voiced his criticisms of Abraham Flexner’s report. I imagine he would voice his disdain at the mess we find ourselves in today.

I believe my two-pronged approach described in Transforming Trauma is an answer to what has gone wrong from the sterilization of medical practice by the Flexner Report. It is safe, it is effective and ultimately it is fun and full of self-discovery. Balance the biochemistry first – find out what is causing oxidative stress (i.e., inflammation) through the uniqueness of the individual (possible allergies, toxins, lifestyle choices) so that blood sugar, blood pressure, tendency to addictions, can be calmed and balanced. Once this is accomplished, or concurrently, we find a way in, to center through meditation and similar mind-body techniques, as we deepen self-discovery, using the imagination, and ultimately bringing in art, music, dance/movement, singing/vocalizing, and acting.

This book transports you beyond the limits of current mental health practice and a pill for every ill to a place where one can heal without the use of pharmaceuticals, ultimately releasing the tragedy at the root of the trauma. Click here to buy now or read the first chapter for free.

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How and why I came to write ‘Yoga for Cancer’

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Blog written by Vicky Fox, author of ‘Yoga for Cancer’

Where it all began

I trained as a yoga teacher in 2008 and felt so lucky to be doing something that not only I enjoyed but I felt huge benefit in. I was always fascinated by the therapeutic application of yoga and how yoga could support people and in 2013 Laura Kupperman came over from Colorado to teach her “Yoga For Survivors” training which focused on how to support people diagnosed with cancer.

I had started studying with her when one of my best friends was involved in a tragic accident which meant that whilst learning how to adapt practices for side effects of surgery and treatment for cancer I also learnt how to hold space, be present with pain and not to be able to fix it. I think this was a huge learning for me just being fully present with someone with all that they were experiencing and with no judgement but just to be. This made my first few classes of yoga for cancer less frightening, remembering that these were just wonderful people coming into the room to have some space where they were nurtured and protected, practice yoga and maybe start to get connected to their bodies again.

What inspired me to write the book

The yoga classes gave them chance to switch from being a patient to being a co-crafter of their well-being and I started to meet the most fabulous people who shared with me what they were going through and I learnt to adapt so that everyone could participate in every bit of the class no matter what they were bringing with them on that particular day.

I volunteered to teach at Paul’s Cancer Support Centre which was a fantastic charity offering support for people living with cancer. The room I taught the yoga in was a shared space room that was used for other activities and it was not uncommon to go into the room, move furniture around and pick up the odd crisp that had escaped under a table. I loved teaching there but I also wanted to give my students the chance to experience what I felt when I went to triyoga, my local studio for a class. A dedicated space just for yoga with all the props you could possibly need and not a crisp in sight.

At the same time one of my friends worked for a company that had a charitable trust and they were thinking of sponsoring me to teach a free class for people impacted by cancer. As a result I approached Jonathan Sattin the owner of triyoga with this idea. We were negotiating room rates when I found out that the trust had voted for a different charity and so I had to contact Jonathan to tell him that I couldn’t teach the class as I didn’t have the funds for the room. He immediately responded that I could have the room for free and I agreed to teach the class for free and there we had it, the free class of yoga for anyone living with cancer started in April 2014. The “free” aspect was really crucial to both myself and Jonathan. It can be expensive being diagnosed with cancer. You might need child care, you might not be able to work, you might need to take taxi’s or have overnight stays in hotels. All this costs money and I wanted the classes to be as inclusive as they possibly could and being able to make them free meant we could do that.

 

 

 

How and when the book started to take shape

When we went into lockdown in March 2020 it was imperative that I got these classes online as soon as I could because I knew that community was a hugely important part of the class and suddenly we were all being told to stay at home and I knew this would be so challenging for some of my students. Triyoga immediately put a class on their online platform, on a Sunday, which quickly grew and I taught more classes from my home. If you knew anyone who was considered “vulnerable” during the first wave of covid you will know why the support of a community was so incredibly valuable. Some students were told if they caught covid they would not be able to be treated for cancer and other students had trials they were on cancelled as a result of covid. This online community became hugely important because students were unable to see physiotherapists or to get advice on certain side effects and so they started being discussed more widely in class.

The more I taught online the more I got to know my students, the more they asked for yoga poses that might help with a side effect. I wonder if it was that people felt more able to open up in this online format or whether it was just that they didn’t have as much choice. Students that only came once a week to class now were showing up to every class and I realised that what everyone needed support with was not cancer but the side effects of treatment for cancer.

I started creating little, short videos which I either put on Instagram or on my website with some ideas on poses that might help with cording, lymphoedema, scar tissue, peripheral neuropathy and other side effects that people needed support with. I had already started writing a book on yoga for cancer but teaching online helped me find more focus for the book and the idea of A-Z of side effects for treatment for cancer started to take more shape.

What I am most grateful for

I could not have done this book without the sharing and honesty of my students who have emailed me, spoken to me, opened up to me about what they are experiencing and asking what might help. They have trusted me and I am hugely grateful to them for this. My students really need all the credit for this book because it wouldn’t have happened if it wasn’t for them.

Anybody who is fortunate to work in a job where you contribute and others benefit will know how much purpose this gives you in life. I am so lucky to be able to do what I do and meet the most amazing people that I meet. By being forced into online teaching (which is now in a hybrid format of live studio and livestream) it enabled me to reach out to more people and where I had been unable to teach people that lived on the other side of London to me, I was now able to teach people anywhere in the UK or even abroad.

What I hope to achieve with my book

I hope this book will be an extension of these classes and empower anyone impacted by cancer that although you can’t control life you are able to control your response.

Remember, you can read the first chapter for free!

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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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Mental Health Awareness Week Blog Special

Blog post written by Dr Trevor Griffiths and Dr Marian Langsford, authors of Emotional Logic. Available for pre-order now, launches 27th May.

The authors of Emotional Logic: Harnessing your emotions into inner strength have been married for nearly forty years. Marian still practices medicine under her maiden name of Langsford. They both now teach internationally the Emotional Logic method of preventing stress-related mental and physical illnesses, which Trevor developed while in medical practice. The best compliment they have received, they say, was from a medical student in Bulawayo, Zimbabwe, who stood up after a training session and said, “I have learnt today that it is really cool to be old, and married, and still together, ‘cos you get to travel the world and inspire people like us!” We don’t look very old; we received that as the honour it was intended to convey in that culture.

Learning to activate your inbuilt Emotional Logic helps to build more responsive relationships in any new situations you face. And it can be learnt at any age. An active schools programme in the UK has a wide range of age-appropriate materials, such that a five-year-old boy took an emotion leaf from a ‘Talking Together Tree’ they had made in the classroom, and took it to the teacher saying, “I would like to tell the class why I am feeling angry about something.” Imagine the difference that ability to talk sensibly about emotions rather than only act them out, or regulate them, might have.

In Chapter 1, Trevor comments on Marian’s story about a misunderstanding with a friend who had offered to help tidy her garden one autumn. She had told how understanding the emotional logic of her many loss reactions that followed helped to avoid a break-up. Here is an extract from Trevor:

As the eldest daughter in a Devon farming family, Marian grew up on a mixed dairy and horticulture farm overlooking rolling hills, surrounded by buckets of early flowers that needed bunching each evening for market the next day. They were not rich. She loved it. She has a wisdom from nature that I had missed, having been brought up in the London suburbs. For example, she once said, “Gardening isn’t all about pulling up weeds. You have to plant something in the earth in its place, and care for it.” A comment like that can leave me fixed into a garden chair for ages while I watch her getting her hands covered in earth and planting. Something simple like this can lead me to a lot of thinking, which I consider is my core skill.

So, what do I think about? I think a lot about human nature. I think things like, ‘Seemingly small things that break out on the surface of people’s lives can have deeper roots than we realise at first.’ It took me a few decades to realise that it did me a lot of good to listen to Marian. I think many men discover the same at some point in their married lives…

Emotional Logic was born out of years of experience in general medical practice, and out of a disrupted family background that Trevor experienced as traumatising. With a depth of emotional memories to draw upon, Emotional Logic harnesses the language of emotions into the inner strength needed to come through times of trouble stronger and healthier. Post-traumatic growth is encouraged as a way forward from post-traumatic stress. As a senior Community Psychiatric Nurse who uses Emotional Logic in her work said, “Emotional Logic heals the broken heart behind mental illness.”

Once learnt, people can share their new trauma-responsive conversational skills in their daily encounters with others. This prevents isolation following hurts. It reduces the risk of illness by building greater resilience and a realistic hope for recovery into relationships. Even if setbacks and disappointments occur, knowing how to activate one’s inbuilt Emotional Logic provides a world of constructive options to talk about. And where is there better to talk and to explore new ways forward than in nature, where the seeds of something beautiful in life can take root and grow.

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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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How The Beginner’s Guide to Sanity was co-produced

Blog post written by authors of The Beginner’s Guide to Sanity, Erica Crompton and Professor Stephen Lawrie. The Beginner’s Guide to Sanity has been shortlisted in the Non-Fiction category of The People’s Book Prize 2020/21. Click here to give it your vote. 

Our self-help guide for people with psychosis is, we believe, the first written by a doctor and a patient. In a review in Therapy Today our book is described as ‘the epitome of co-production’. Unlike some accounts of co-production in clinical or academic settings, we’ve come together on an even footing to write this – and even shared the advance equally. Here’s how we got started and created something we feel is equal in every way.

How we met

Erica: Stephen and I met at a conference in London titled ‘Schizophrenia: new routes to better outcomes’ in March 2014 where we were both speaking about our areas of interest regarding schizophrenia. It was my first conference and I attended in glittery tights.

I’d been invited to the event by a speaking agent in Sweden who approached me on Twitter. What made me stand out to her was my pro-medical stance on treatment for schizophrenia and my journalism about my experiences with this. I jumped at the chance to present at the conference and pre-recorded an interview with Elyn Saks for this too. It was while this was showing on a big screen to the packed auditorium, that Stephen came over to my table and introduced himself. He asked if maybe he could tempt me to give a lecture on the stigma I’d experienced as a result of my illness at the University of Edinburgh, where at the time he was Head of Psychiatry.

Stephen: We do a regular external speaker ‘Special Lecture’ slot in Psychiatry in Edinburgh and are always looking out for new speakers and topics. I have always admired Elyn Saks and the account of schizophrenia in her book The Centre Cannot Hold and remember Erica doing a great job of interviewing her.

How we got started

Erica: It’s been a life-goal of mine to write a book for as long as I can remember but a few things were holding me back – my inexperience writing long-form copy, and ‘getting it right’. I wanted to write about my experiences of psychosis but felt another voice (in particular a ‘sane voice’) would add weight to all that I could say.

There are a lot of other voices from people with experience of psychosis I could include too. Every piece I write about my own journey with illness usually means someone gets in touch on email or via social media who can relate. I hoped to include these people’s thoughts in a book, too.

It was his mix of seriously impressive clinical expertise but also approachability that inspired me to ask Stephen if he’d be interested in working with me on a book.

He’d already helped with many articles I’d written for newspapers and Stephen is always an utter pleasure to work with.

Stephen: Thanks and ditto! I had been wanting to write an accessible book about schizophrenia for a general audience for many years but hadn’t really appreciated the importance of getting the voice of lived experience until around the time I met Erica – and when I also attended an event for pitching ideas to agents, who told me the same thing.

The write-up

Erica: We used a shared Google Doc to write the book and both added content, and notes over the course of a year. During this time I learnt so much from Stephen that is helpful for me in managing my psychosis. As I get very little time with my own care team, reading everything Stephen thinks we should know about psychosis has answered many of the questions I’m left with after an appointment with my own psychiatrist.

Stephen: The writing was a shared and fairly dynamic process. I put in everything that I thought someone with schizophrenia or any other psychotic condition, and those who care for them, might want to know. I tried to keep it as simple as possible – and then had to make it even more so and easier to digest after feedback from Erica and others.  Erica brought the text to life with quotes from others and was remarkably open about her own experiences.

Twitter trashing

Erica: One thing that unnerved both of us was a potentially negative reception from the latter-day anti-psychiatry and anti-meds brigade on Twitter. However, we’ve been lucky enough to avoid that so far. I do think some of these prolific ‘pill shamers’ on Twitter – many with fancy psychology doctorates – may have some unpacked attention seeking issues of their own.

Stephen: Yes, I remember saying to a friend that Erica would probably ‘get shit’ for co-authoring a book with a psychiatrist which is unashamedly pro-diagnosis and pro-medication – and him being appalled to hear that. Maybe we have got away lightly so far  because we are also pro-many other ways of handing psychosis – or maybe it’s because it was genuinely co-produced – or maybe the abuse will kick off later on. Even if that happens, the positive feedback we’ve had from people who have been helped by our book is hugely encouraging.

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Welcome to Society by Samantha Crilly

In honour of National Poetry Day, Samantha Crilly has provided a moving poem from her debut book Hope through Poetry. Launches 10th October, available for presale now.

Welcome to Society

Hello and welcome to society, we hope you enjoy your stay

We will make it as relaxing as possible as long as you do things our way

First of all and most importantly, make sure you fix up your exterior

If you slack at any point we will soon make you feel inferior

Secondly your life will be controlled by pieces of paper,

We will count it up and decide how important you are later

Thirdly, we want you to make your time here look as perfect as possible

Even if you’re having a bad day this is not optional

Fourthly make sure you post everyday on social media

One is fine at first, but we’ll soon get needier

In fact we can guarantee we’ll be getting greedier and greedier

Oh and In terms of your meals

We tend to advertise things to make you ill

Keeps our drug company’s going if you will

Trust us the more pills you pop, the better you’ll feel ……..

Lastly, just so you know, our planet is on its way out

But it has to keep up with our needs so that’s not something we talk about

So good luck and we hope everything is clear

Oh and don’t smile too much, people will think you’re weird.