As social media becomes more prevalent in our daily lives it is important to be mindful of how it affects our wellbeing. Most of us know that too much social media can be negative for us however we do not have any coping strategies for the stress of social media or any understanding of why social media makes us feel this way. In this article, we will explore the main sources of this stress and ways to reduce it.

By Charlotte Crosby -Social media officer

FOMO otherwise known as ‘the Fear Of Missing Out’ occurs when we see pictures of people doing exciting or interesting things with others that do not include ourselves. It could be triggered by a picture of colleagues going to a pub at the weekend or an old school friend traveling the world, we have all experienced this at some point online. So how do we stop feeling like this?

1. Remember that people on social media only show what they want us to see. Online we are all guilty of excluding the mundane and the flawed parts of our lives and only displaying the best parts.
2. Focus on things in your own life that you have found exciting. Maybe you visited a new place or you went to a friend’s party.
3. Question yourself. Why am I jealous ? that I was not invited to that? Often we can be envious of things we think we should want or should be doing when in reality we would not enjoy it or it is not right for us.

Body image

Social media is inundated with images of beautiful people, it is very easy to scroll through posts and wonder ‘Why don’t I look like that?’. So it is important to remember to:

1. Celebrate your individuality. The world would be very boring if we all looked the same and it is much more beautiful to have you in it.
2. Beauty standards are impossible to keep up with because they change so quickly. Rather than constantly chasing after the latest beauty trends and being disappointed it is far more freeing to embrace your differences and love the features you were born with.
3. Editing pictures and videos is an unfortunate reality of social media. You might even be comparing yourself to someone who is not real.

Disruption of sleep

We are all guilty of laying in bed for far too long on our phones when we are supposed to be asleep. This is bad because the blue light from our phones disrupts our sleep wake-cycle so it is almost impossible to fall asleep. Some useful advice would be to;

1. Have at least a one-hour break from screen time before bed.
2. Read a book before bed. Reading is perfect because it provides entertainment without the blue-light and the anxiety of social media.
3. Activate the screen- time limit on your phone so you can not use it between certain times.

Addiction

 ‘Doomscolling’ is the excessive consumption of social media content for a long time. Often we can feel ourselves getting more anxious as we continue to mindlessly scroll but somehow we can not seem to stop ourselves. Often by the time we stop scrolling a lot of time has elapsed and we feel regret thinking about how else we could have used the time. The main reason for this is that by its very nature social media has been designed to be addictive as they create small surges of dopamine in our brain which encourage us to chase it more. Some ways to avoid doom-scrolling are;

1. Use screen-time limits on your phone.
2. Engage in an offline hobby like a sport or a craft. These hobbies make you feel relaxed and accomplished and provide a healthy source of dopamine
3. Take longer breaks from social media. This may be for a week or even a month either way it gives you back a sense of control of your attention.

Disconnected

Social media was invented to connect people across the world however it also has the bizarre way of making people feel even more disconnected from each other. This is because we are bombarded with so many ways to connect with so many people online that we can neglect to nurture smaller more important relationships. Here are some ways to  feel more connected;

1. Avoid following people who you do not know outside social media. Often having loads of followers we do not know makes us feel more lonely.
2. Spend more time with people who are important to you, nurturing these relationships strengthens them and distracts you from all the noise of social media.

Common Signs of Stress:

1. Headaches, stomach aches, and other physical discomfort that has no identifiable physical cause and does not go away with typical physical remedies.
2. Irritability: We often don’t understand what’s going on inside ourselves. We may have poor concentration and feelings of emptiness and anxiety. This is a common manifestation of stress.
3. General anxiety: Constant feelings of your heart racing and feeling nervous. Trying to alleviate those feelings with alcohol, food or drugs to mask what is happening.
4. Fatigue: Many adults feel that being tired all the time is a hallmark of adulthood. However, that’s not necessarily the case. Believe it or not, there are millions of people out there who feel energized most days, and fatigued only sometimes. If you’re tired every single day – and you get enough sleep – then consider the fact that the cause of your fatigue may be stress, as opposed to ‘adulting’.
5. Frequent illness: This is similar, but not identical to the headaches and stomach aches we mention above. The difference is that here we’re talking about actual illnesses, such as colds. Chronic stress compromises optimal immune function, which can increase vulnerability. This can make someone more prone to virus infections.

The first thing to do when under stress is to admit to yourself you are under stress. Then seek help and talk through your situation with your GP and gain support through platforms such as wellbeing for us. Our therapists are trained to listen and to give advice. We hope you can find the courage to seek out support.

Dementia is a progressive and irreversible neurological disease characterised by cognitive and physical decline due to decreasing brain function which affects movement, memory, speech and mood.

Diagnosing Dementia

The Diagnostic and Statistical Manual of Diseases[1] (DSM-V) diagnoses dementia according to the following criteria:

A. Evidence of significant cognitive decline from a previous level of performance in one or more cognitive domains:

• Learning and memory
• Language
• Executive function
• Complex attention
• Perceptual motor
• Social cognition

B. The cognitive deficits interfere with independence in everyday activities. At a minimum, assistance should be required with complex instrumental activities of daily living, such as paying bills or managing medications.

C. The cognitive deficits do not occur exclusively during the course of delirium.               

D. The cognitive deficits are not better explained by another mental disorder (e.g., major depressive disorder or schizophrenia).

Types of Dementia – The Three Most Common Forms:

Alzheimer’s Disease

• Alzheimer’s is the most common cause of dementia and is characterised by the build-up of plaques and tangles in the brain, causing the decline and death of healthy cells and neurons, resulting in the ‘shrinking’ of the brain. Memory loss is the main symptom of Alzheimer’s, but other symptoms of the illness include depression, delusions, mood swings and withdrawal.

Vascular Dementia:

• This is the second most common form of dementia and is caused by limited blood flow to the brain due to damaged blood vessels, for example due to a stroke. The effects are most acute in terms of reduced cognitive speed and concentration, seen in issues with organisation, planning and communication.

Lewy Body dementia

• This occurs when clumps of proteins called alpha synuclein (‘Lewy Bodies’) build up in the brain, resulting in confusion, delusions, hallucinations and parkinsonian behaviours such as reduced movement and gait changes. Sleep disturbances and changes in the autonomic nervous system are common, causing lower blood pressure, dizziness and incontinence. Memory loss is still present, but the decline is less rapid than that seen in Alzheimer’s.

Causes and Risk Factors

Age

• Dementia is not a natural part of ageing, however the risk does increase with age, particularly once a person passes the age of 65. A factor in this is that ageing brings with it higher incidence of other health conditions that can increase the risk of dementia such as high blood pressure, reduced blood flow and stroke.

Genetics:

• Certain genes play a role in increasing risk of dementia, for example the gene APOE4, involved in transporting fat and cholesterol in the bloodstream brings increased Alzheimer’s risk and is expressed in more than one in two individuals with Alzheimer’s[2]. However, genes only play a small role in causation of dementia and no one gene guarantees the development of the illness across generations.

Lifestyle and Environment  

• Poor lifestyle choices such as smoking, and drinking increase the risk of dementia due to factors such as the high blood pressure and limited blood flow they can cause[3]. Poor diet including processed foods and lack of exercise also increase the risk, especially If this leads to cardiovascular issues such as high blood pressure and arterial cholesterol build up[4]. Environmental risk factors include air pollution which is linked to faster cognitive decline[5]

Treatments

Medication

There is no medication that can cure or completely stop dementia, but these medications do act to slow the process and reduce symptoms:

Acetylcholinesterase Inhibitors:

• Acetylcholine is the main neurotransmitter in the nervous system, playing an important role in both physical and cognitive function. Individuals with dementia have a lack of acetylcholine, therefore this group of medications works to prevent enzymes breaking down this neurotransmitter, thus allowing for better communication between neurons. While these medications have been shown to be effective, they can have several adverse side effects including nausea, vomiting and insomnia[6].

Memantine Hydrochloride:

• This medication works to block glutamate production which is often overproduced in those with dementia, causing cell decline and death[7]

Therapies

Cognitive Stimulation Therapy (CST):

• This is a 14-session therapy course for mild to moderate dementia patients, most commonly delivered in groups and involves activities to stimulate social interaction and memory such as playing games, singing and discussing current news. Research shows CST can be as effective as medication (and avoids side effects)[8].

Life Story Work:

• This involves working with the patient (and often their family) to reminisce on one’s life in a positive way to help take focus off the dementia. This can be done through a variety of mediums, including music, pictures and objects that take a person back to a happy time in their life.

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[1] American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596

[2] Safieh, M., Korczyn, A.D. & Michaelson, D.M. ApoE4: an emerging therapeutic target for Alzheimer’s disease. BMC Med 17, 64 (2019). https://doi.org/10.1186/s12916-019-1299-4

[3] Sahakian, B., Jones, G., Levy, R., Gray, J., & Warburton, D. A. V. I. D. (1989). The effects of nicotine on attention, information processing, and short-term memory in patients with dementia of the Alzheimer type. The British Journal of Psychiatry, 154(6), 797-800.

[4] Peters, R., Peters, J., Booth, A., & Anstey, K. J. (2020). Trajectory of blood pressure, body mass index, cholesterol and incident dementia: systematic review. The British Journal of Psychiatry, 216(1), 16-28.

[5] Peters, R., Ee, N., Peters, J., Booth, A., Mudway, I., & Anstey, K. J. (2019). Air pollution and dementia: a systematic review. Journal of Alzheimer’s Disease, 70(s1), S145-S163.

[6] Mohammad, D., Chan, P., Bradley, J., Lanctôt, K., & Herrmann, N. (2017). Acetylcholinesterase inhibitors for treating dementia symptoms-a safety evaluation. Expert opinion on drug safety, 16(9), 1009-1019.

[7] Wang, R., & Reddy, P. H. (2017). Role of Glutamate and NMDA Receptors in Alzheimer’s Disease. Journal of Alzheimer’s disease : JAD, 57(4), 1041–1048. https://doi.org/10.3233/JAD-160763

[8] Spector, A., Thorgrimsen, L., Woods, B. O. B., Royan, L., Davies, S., Butterworth, M., & Orrell, M. (2003). Efficacy of an evidence-based cognitive stimulation therapy programme for people with dementia: randomised controlled trial. The British Journal of Psychiatry, 183(3), 248-254.

How can I find opportunities for volunteer work at Christmas?

If you’ve ever thought about becoming a volunteer now is the time to try it there are many charities that will help people at Christmas.

If you love cooking and want to find a fun way to make a difference in your community why not become a cooking volunteer ?

It doesn’t matter whether you’re an experienced chef or a kitchen novice, you can still volunteer.

A soup kitchen is a place where free food is served for people who are homeless or who can’t afford to feed themselves.

 There are soup kitchens all over the UK and the world, and every day millions of people worldwide rely on them for food.

Soup kitchens are often run by charities, community centres or church communities, and they rely on donations of food from the public and from food retailers.

Apart from food there are many other opportunities to volunteer and give back please have a look through your local council or google.

There are so many positive aspects to volunteering a sense of community an altruistic attitude to others and most importantly giving back over the holiday season.

What is Movember?

Movember is a charity that hosts an annual event where men grow moustaches and beards in November to promote and raise money for men’s health issues including prostate cancer, testicular cancer, and suicide. In this article, we will explore the problem of men’s mental health, what you can do to support yourself and the men in your life, and what you can do to participate in Movember.

The Men’s mental health crisis

Globally men are experiencing a mental health crisis and the statistics are alarming. Men count for around 75% of all national suicides, this has been a trend since the mid-1990s according to the Office of National Statistics. Men are less likely to seek help than women with only 36% of all NHS referrals for psychological therapies being for men. These figures are largely attributed to the fact that stereotypes encourage men to be strong and not to talk about their feelings so they are less likely to admit to struggling with their mental health when it first becomes an issue. Below we will outline some ways we can support the men in our lives and help adopt healthier attitudes towards men’s mental health.

Support

Movember has funded more than 1,320 men’s mental health projects globally and has spread awareness for men’s issues everywhere. Their impact has been huge and helped thousands of men in need. So what can you do to support the men in your life who may be struggling?

1) Encourage a good work-life balance

One of the main reasons men struggle with their mental health is the immense pressure to provide for their household. This has been a long-standing stereotype that men should be the breadwinners and although women are now also able to work, the pressure remains on men to be financial providers. Encourage them to set a boundary between working hours and home hours. This will give them time to recharge from work and to have more energy for tomorrow.

2) Promote unconditional self-acceptance

A huge struggle with mental health is how hard we are on ourselves. One way to promote self-compassion is to ensure men’s feelings are heard and validated. We are all human and we all make mistakes. Let them know that this is okay we are all trying our best.

3) Check-in with them regularly

Checking in with them regularly provides a safe space for men to open up about any issues they may be facing especially as they may be reluctant to bring these issues up themselves. Give them regular opportunities to talk about anything they may be struggling with and show them that you care.

4) Advocate for healthy habits

What we eat, how much we sleep, and how much exercise we get can all contribute to improving our overall mental health. Advocating for these habits can help people maintain good mental health in the long term.

5) Support them in getting help

There is no shame in getting help for our mental health. Men find it harder to make this first step so let them know it is okay and how help could improve things for them. Getting help is not giving up, it is your first step to fighting poor mental health and regaining control.

Get Involved

To show your support to all men struggling this November here are all the ways you can get involved this November.

1) Raise funds

• ●  Grow a moustache
• ●  Run 60km for the 60 men an hour lost to suicide around the world

2) Donate

Make a single donation directly to Movember. However big or small your donation, you are helping make a huge difference to men’s mental health.

3) Join an event

• ●  The Distinguished Gentlemen’s Ride
• ●  The Distinguished Gentleman’s Drive
• ●  Runs, Rides, and Treks

4) Support your friends and family

● Check-in with your friends and family regularly. Let them know that you are there to support them and give them a safe space to talk.

When you think of video games and mental health, what is the first thing that comes to mind? For many of you, you may think about the infamous relationship between violence and video games. However, this narrative is slowly changing in this day and age, reflecting a promising future. In this article, we’ll go over the history of mental health and video games, how it has changed in the present day, and what is set to come.

What was it like?

Video games have had a controversial history, especially in the media. In 2000, the American Psychological Association wrote an article which argued that playing combat-driven, violent video games increased aggressive thoughts and feelings. They thought video games were more harmful than violent films or shows as they are more interactive and immersive in nature, leading to more negative aftereffects. This claim may appear unsurprising. Video games have historically displayed and capitalised on negative representations of different mental health conditions, with many portraying them violent, dangerous, or incurable.

One study revealed that the 50 highest-selling video games from 2011 to 2013 included characterisations that were highly stigmatising, with many falling into stereotypes such as ‘homicidal manic’ or ‘narcissistic parasite’. This includes famous game franchises such as, Call of Duty, Borderlands,and Grand Theft Auto. Another study by Ferrari et al. had found that out of 100 games, almost all the characters were described in some way as ‘crazy’ or ‘mad’, with around 30-35% of the games depicting characters as violent, lonely or helpless. Despite these games being highly popular and loved by its community, its exploitation of mental health experiences is undeniable. In portraying these stereotypical characterisations, these games fed back into the stigma surrounding mental illness, leading to further misunderstandings and ridicule. From this, we can see how the theme of violence and aggression was woven through the media coverage of video games. 

What is it like now?

In recent days, conversations surrounding the overly violent nature of video games have appeared to have changed their tune, with many going back on their previous claims. New research at the University of Oxford has found that there is no correlation between playing video games and aggressive behaviour, suggesting that previous studies may have been influenced by researcher bias. While this does not rule out the history of stereotypical and negative characterisations of mental illness, it does reduce the overwhelming suggestions that video games have adverse effects on players.

Instead, many discussions in the present day have begun to look towards the potential of video games in advocating for mental health awareness, as well as supporting those who are struggling with their symptoms. Games such as, Hellblade: Senua’s Sacrifice (2017) and Depression Quest (2013), have received critical acclaim for their attempts to depict the experiences of those who are struggling with symptoms of mental illness. Using the immersive and interactive qualities of video games, both games present the mental health journey of their main characters to the player. Not only does this bring awareness to the types of experiences and struggles that may be faced during someone’s mental health journey, but it also allows the player to further understand and sympathise with the different conditions.

There are some games on the market that have been described as possessing qualities that supportive and comforting for those who are having a difficult time with their wellbeing. It has an uplifting quality as people can see and relate with similar experiences of their own through a screen. Celeste, released in 2018, is a game which has been noted for its uplifting and emotive story. It follows the story of Madeline, a young woman with anxiety and depression who aims to climb up Celeste Mountain. During her journey, you must face the personified form of her self-doubt and tackle the challenges that come with scaling the mountain. The game boasts a beautiful soundtrack that accompanies the player on their journey, with messages of hope and self-discovery as Madeline progresses through her journey.

Looking at these examples, we can see how the gaming industry has grown and gravitated towards writing and producing games that attempt to respectfully depict and bring awareness to mental health issues.

What is to come?

With the further development of technology, the potential for video games continues to expand. In the future, this may result in the development of video games that explore a greater variety of stories and experiences of those who have struggled with mental health issues. Additionally, with the growing discussion and development of video games that attempt to faithfully depict such experiences, we could see a greater understanding of mental health experiences, reducing its stigmatisation and stereotyping.    

Reference List:

Anderson, C. and Dill, K. (2000). Violent Video Games Can Increase Aggression. American Psychological Association. [online] Available at: https://www.apa.org/news/press/releases/2000/04/video-games.

Celeste. 2018. PC [Game]. Maddy Makes Games: Canada.

Depression Quest. 2013. PC [Game]. The Quinnspiracy.

Ferrari, M., McIlwaine, S.V., Jordan, G., Shah, J.L., Lal, S. and Iyer, S.N. (2019). Gaming With Stigma: Analysis of Messages About Mental Illnesses in Video Games. JMIR Mental Health, [online] 6(5), p.e12418. doi:https://doi.org/10.2196/12418.

Hellblade: Senua’s Sacrifice. 2017. PC [Game]. Ninja Theory: Cambridge.

Przybylski, A.K. and Weinstein, N. (2019). Violent video game engagement is not associated with adolescents’ aggressive behaviour: Evidence from a registered report. Royal Society Open Science, [online] 6(2). doi:https://doi.org/10.1098/rsos.171474.

Shapiro, S. and Rotter, M. (2016). Graphic Depictions: Portrayals of Mental Illness in Video Games. Journal of Forensic Sciences, 61(6), pp.1592–1595. doi:https://doi.org/10.1111/1556-4029.13214.

What is ocd and how do I cope with the symptoms

What is OCD and how do I cope with the symptoms OCD Awareness Week October 13th- 19th

OCD is a mental health condition that is widely known but has many misconceptions surrounding what it is, how it affects someone’s behavior, and how to treat it. In this article, we will outline what OCD is and how to treat it if you are affected by the condition.

What is OCD?

OCD otherwise known as Obsessive Compulsive Disorder is a mental health condition in which a person has obsessive thoughts and compulsive behaviors. It is commonly thought that these compulsions surround only hygiene and cleanliness however this is not the case, OCD covers a much broader range of behaviors.

An obsession refers to an unwanted thought that repeatedly enters your mind causing high levels of stress and anxiety. A compulsion is a repetitive behaviour brought on by these obsessive thoughts. For example, someone may have an obsessive fear of being burgled so their compulsive behaviours may include checking all windows and doors are locked several times before leaving the house.

Some examples of common obsessive fears include;

• ●  Contamination
• ●  Safety
• ●  Superstitious obsessions
• ●  Symmetry and order
• ●  Illness
• ●  Loss of control Some examples of common compulsions include;

• ●  Excessive cleaning
• ●  Excessive checking of safety
• ●  Orders and arranging
• ●  Avoidance
• ●  Repetitive rituals What can I do to manage my OCD? Talking to a GP about your symptoms is always helpful as they can offer great support. A GP may prescribe antidepressants to someone experiencing OCD to balance the chemicals in the brain and ease the anxious feelings brought on by the condition. These treatments can be very effective but take a few weeks to take effect so do not be disheartened if you cannot see results immediately. The GP may also suggest a course of talking therapy such as CBT (Cognitive Behavioural Therapy) which tackles the obsessive thoughts as they emerge. If you have already spoken to the GP, you can do many things at home to ease the symptoms.

● Distract yourself from your obsessive thoughts with other activities

• ●  Keep note of when why and how your OCD symptoms worsen, there might be a pattern that can help you prevent those behaviors
• ●  Use Meditation and grounding techniques
• ●  Get more sleep
• ●  Exercise
• ●  Rebuild trust in yourself by making decisions independently, the more you put yourself out of your comfort zone with your compulsions the more confidence you will have in yourself and the less they will reappear You can also consider joining a OCD support group as they provide a chance to seek reassurance and reduce feelings of isolation within the condition. National charities like OCD Action, OCD-UK, and TOP UK can provide more information about support groups in your area. Congratulate yourself The first step in improving any health condition is to do research and find out what works for you so just by reading this article you have made an important first step of soothing your relationship with OCD. Congratulate yourself on the small steps you make to make life easier.