#AmazingAccrington - Autumn 2019

YOURSELF? Are you taking time for

It’s important to take time for yourself and time for others, withWorldMental Health day just around the corner, on Thursday 10th October, #AmazingAccrington consulted with experts for advice, reflection and top tips to help you out.

Pippa Best, life coach and founder of Sea Soul Blessings, talked to us about self compassion - how to be kinder to yourself as you manage the challenges of modern daily life.

What 3 things can you do? 1. Heading out on your lunch break (work canwait!) or further afield on dayswhich allow, even just heading out of your front door! 2. Walking groups, step counts, setting reminders in your phone, planning to meet up with friends, hiring a personal trainer... basically becoming accountable to someone - or yourself - to head outside. 3. Invest in a daylight lamp, for days it’s not that easy to get up and about. “You could make heading outdoors into an activity too. Heading out with friends or as a family walk, helping others who may suffer with SAD as you go. Did you know that - whilst not as common - children may also experience it? There are some fantastic trails out there, such as the Gruffalo and The Highway Rat, Gisburn Forest in Lancashire and Delamere Forest in Cheshire, to more local trails perhaps with activities Self-kindness is howwe speak, accept and tend to ourselves. You may have an inner critic who provides a constant stream of criticism - an internal voice that influences us, but which we’re often barely aware of. We think this encourages us to be better, but often, it has the opposite effect. And how can we bring more self compassion into our daily lives? Practicing self-compassion can feel very strange at first - but the more you practice, the more possible it becomes. Using tools like Sea Soul Blessings cards can help you to stay focused. You could start by simply pausing in the present moment. As you bring your attention to all that you are experiencing right now, listen to those internal voices. If you hear your inner critic, ask yourself whether these statements are reasonable or fair? Is this something that you would say to a dear friend, to your child, to someone you love? And if not, what might you say instead? As you start to become more mindful, and more aware of that self-critical voice, practice speaking to yourself as you would to those you love. Remember - you are not alone, and we are all worthy of loving kindness. To find out more visit: www.seasoulblessings.com Remember, if you need advice about your own mental health or have concerns about a loved one advice, talk to someone. mind.org.uk, call: 0300 123 3393 or text 86463

Teresa Brooks Business & Personal Coach MHFA (England) Mental Health Fiirst Aider www.teresabrookscoaching.com

Effects of depression Depression affects your emotions, thought processes, behaviour and physical health which has a big impact on your life and on the people around you. This will mean you can become highly isolated with your own feelings and even more withdrawn from the world whilst still showing outward signs to others of coping. How to spot these signs in others Look for any of the symptoms and changes of behaviour. If it’s a colleague or someone you don’t know very well, look for the outward symptoms and also listen to what they say. People suffering from depression will say oen say things like; • I’m a failure / I’ve let everyone down / It’s all my fault How can I help others if I notice signs of depression? DO • Approach them at an appropriate time, in the right space • Ask them how they are at the moment • Assess if they are at immediate risk of self-harm/suicide • Listen to what they say without judgement • Allow silence or gaps as they may find it difficult • Encourage them to seek professional help • If they don’t want to talk, let them know you are there at any time to listen. DON’T • Put pressure on them to talk • Ask lots of questions • Offer advice or tell themwhat to do • Judge or offer opinion • Tell them you know how they feel or offer ‘stories’ of others • Interrupt when they are speaking • Nothing good ever happens to me • I’mworthless / No-one loves me • What’s the point? / I feel so alone If you hear this language used coupled with some outward signs and symptoms, it is time to take notice and make steps to reach out to them…or get help if you recognise these signs in yourself.

How self-compassion can help quiet your inner critic “When life is challenging, we canfind it hard tobe kind toourselves. We talk toourselves inways thatwewould never talk to thosewe love.” In Kristin Neff’s book, “Self-compassion: the proven power of being kind to yourself”, Neff describes the three core elements of self- compassion as mindfulness, common humanity, and self-kindness. So, what does this all mean? Mindfulness is the practice of being present, aware of all we are experiencing and feeling, without judgement. It’s the ability to bring ourselves into the current moment, instead of spiralling off into regret of the past, or fear of the future. Common humanity is the experience of seeing our own humanity and understanding that this connects us to others. It’s an appreciation that we are not the only person suffering or making mistakes, or indeed, criticising ourselves for that. It allows us to see our vulnerability and imperfections as something that we all experience.

With over 20 years’ experience as a professional coach, Teresa Brooks has spent her life travelling the world and helping others live life to its fullest, fromCalifornia to Cape Town. Teresa, winner of the Businesswoman of The Year award, Mental Health First Aider (MHFA) and NLP Practitioner, knows the importance of looking after mental health. She has given #AmazingAccrington some top tips on helping people recognise the signs of depression. How to recognise symptoms and signs - to help yourself and others “The word depression is used so frequently but doesn’t mean the same thing to everyone. Everyone can feel a bit low, fed up, flat or ‘blue’ sometimes. These feelings can be due to many things. Generally, it’s temporary. It can, and will, resolve itself naturally as these circumstances change, you recharge and move past those feelings you had. However, a deeper depression is a different thing and would be classed as a clinical depression.” Do I have depression? 10 most common symptoms • Loss of enjoyment and interest in the things you usually like and want to do • A general lowmood that doesn’t fluctuate or go away • Lack of energy and motivation, constant tiredness even after rest • Difficulty in concentrating and making decisions • Difficulty sleeping even when tired • Loss of confidence & poor self-esteem • Feeling guilty about other people, situations even when there is no fault • Lack of appetite or interest in food or eating too much - Loss / gain of weight as a result • Moving slowly or becoming agitated and unable to settle • Feelings of hopelessness, thoughts of death and suicide Not everyone suffering from depression will experience all these symptoms and they won’t be in any particular order.

Carly Keighley is a Personal Trainer with over 15 years’ experience and is also an online Fitness andWellbeing Coach.

Beating the winter blues one step at a time-as a family Carly helps women in Lancashire and across the UK. She is passionate about using mindset, movement and mindfulness . She has given us some top tips for combating the winter blues. “I love Autumn, it’s such a promising time of year. Leaves falling, temperatures cooling and a feeling that change is quite literally in the air. But often there can be another feeling as the nights draw in... an unsettling feeling, knowing that this change in season could bring a change in mood and our behaviour too.” Seasonal Affective Disorder - or SAD as it is commonly known - affects 1 in 3 people and can even begin before the clocks go back.

like fairy door hunts becoming a popular attraction. Feeling good in body, and even beer in mind. For more information about how Carly can help visit: www.findyourfeelgood.co.uk