Mental Health Resources

Here are some paid and free mental health resources (UK resources) you may find useful along with some general tips to improve well being including food therapy. In the paid for section (mini-book & self help courses) you will find mindfulness breathing exercises, mindfulness exercises for anxiety, positive mindset quotes & more.

Free mental health worksheets
#1 Silver linings - See article "Silver Linings - Does Your Cloud Have One?" for free download.

Paid for services & resources

Free mental health resources & how to improve well being

Travel size publication (see page 2 info below)

£4.50 inc. UK P&P

Access on-demand wellbeing self help courses*

Introduction to Ayurveda
Managing the Monthlies

Rethinking Responses
Breathing & Self-Help

Equivalent to multiple therapy sessions

Seasonal Affective Disorder

With lower levels of natural light during the winter months, those prone to Seasonal Affective Disorder (SAD) can result in disruption to the circadian rhythm - or internal body clock.

Where there is a lack of sunshine the production of seratonin and melatonin in the brain is affected. A lower level of the former is related to depression while the latter is responsible for sleepiness and therefore the feelings and symptoms associated with that state. It is unsurprising that higher levels of melatonin are found in those suffering from SAD.

Typical experiences of SAD sufferers are similar to those with what is known in Ayurvedic terms as "kapha" type depression.

These can be low mood you can't shake off, lack of interest or enjoyment, lethargy and sleepiness during daytime hours, excessive sleeping and trouble getting up in the morning. Weight gain and cravings of "heavy" food types (ask me or complete the guidance questionnaire above) are also typical.

Symptoms can be very mild or severe. They should never be ignored and although complementary therapies can be very helpful and positively impact on the root of many conditions rather than purely immediate symptoms, medical advice from a GP should always be sought in severe cases or if symptoms suddenly change, worsen or last beyond seasonal fluctuations.

In some other cases, which would always be considered severe, feelings of irritability, despair, guilt or worthlessness can be common. Some further advice can be found at pitta type depression.

According to the UK NHS, SAD can be genetic making some individuals more prone to this.

Ways to overcome this include:
- dietary and lifestyle changes including eating habits
- getting outdoor for increased exposure to natural light
- stress reduction measures
- follow advice for "pitta" and/or kapha advice according to your symptoms. (You are welcome to discuss this)

And...did you know that seeds are natural producers of seratonin? Incorporating some seeds into your diet as healthy snacks eaten alone, on/in cereal or porridge, desserts or salads can be very helpful albeit the seratonin content is not as high as that found in prescription medications. You can consume whichever ones you enjoy most, although pumpkin and sunflower seeds are particularly good.

Food therapy to help symptoms of fibromyalgia

Free food therapy guide to help with symptoms of fibromyalgia. Using natural therapies for such a condition is to be considered a further resource available to you, complementary to existing advice and medication that won't negatively affect other therapies or treatment and is not a substitute for those or other advice. As my therapy considers the effect of food types on the body beyond their mineral, vitamin, calcium etc content, this is one resource to assist with a fibromyalgia flare. In my therapy we consider such a flare a "pitta" imbalance. See "Introduction to Ayurveda" if you'd like to learn more about this. This is a comprehensive guide and some of it will not be relevant to you or your eating habits. However, it provides a comprehensive list of food types to avoid and ones that are generally OK for "pitta" which should be a first step toward alleviating some symptoms. Note: There are no overnight or miracle cures!!

Nutritional guidance questionnaire*
This will allow me to give you food groups do's and don'ts for you. Complete online or download to complete by hand.

My Wellbeing Week

This weekly progress form asks ten simple questions for you to note your answers to. It is in a simple format and designed to be a simple record of achievements, positive actions, goals and reflections. The aim is to help you reflect on events and acknowledge positive steps you have taken to maintain and improve your overall well being.

This is similar to what is sometimes called journaling which can sound daunting either because you are worried about time, don't feel confident about your writing or you just don't like writing!

Well, this is a simple way around it. Why bother to do this, you ask?
- Writing things down can help express things we don't want to say
- Seeing your written words can help organise your thoughts and put things into perspective
- It makes things easier to remember and reflect on later to see how much progress you have made
- Gives you an outlet for any stress etc by allowing you to express it safely when you need to.

Any submissions will be private and not viewed by anyone other than yourself unless you expressly request this for any reason.

Note:
1. All personal data submitted will be processed in the strictest confidence and used for the purpose of (i) storing and referencing your submissions as and when required (ii) informing you of news and events which you may opt out of on the registration page.
2. You will not receive requests for payment for using this resource unless you specifically request any paid for service.
3. Regardless of client/registered status via this site, i.e. using paid services or otherwise, advice is available free of charge on any related matters.

Contact me to access this or make an enquiry

Questionnaires

Depression type questionnaire*
Five specific questions to answer
Complete online

*takes you away from this site, although one that belongs to Julie Anne

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Mental Health Resources

Food therapy to help symptoms of fibromyalgia