Showing posts with label Ireland. Show all posts
Showing posts with label Ireland. Show all posts

Friday, 1 December 2017

The Rise of C.B.D oil



You will have heard all of the members of the Replenish team mention the benefits of C.B.D oil at some stage of our workshops, videos, talks, etc.

In the previous  Replenish's 'Steps to Self-Care' post, under the 'Medication: Synthetic and Herbal' section I talked about if I thought "a  client could benefit from a natural aid to promote calm I'd always recommend ‘C.B.D. oil’. I wish I had this oil when I was a teenager rather than the placebo of ‘Kalms’ and ‘Quiet Life’."



So I'm excited to let you know that MacCaffery's Chemist in Derry (and online) are stocked up on C.B.D oil and ready to sell to you with the added perk of working with 'Replenish' and giving you a discount code at check-out online and in-store.





But first, let me sound like a cheesy commercial and tell you why C.B.D oil could change your life like it has changed mine.


So, I live with O.C.D. I'm on medication for it. I have my self-care plan that consists of a mental-health friendly diet, yoga, hobbies, routines. You get the gist. However, despite all of this, I still get bad days, especially if I'm hormonal or stressed. So whilst I allow myself to have the bad days I also take C.B.D oil.

Why do I take C.B.D oil?

As I've said, I still get my bad days.  So why I recommend C.B.D oil is because all humans have what is called our ‘Endogenous Cannabinoid System’  that regulates our mood, sleep, appetite, hormone regulation, pain, and immunity response.
However our lifestyles can cause stresses that interfere with our mood, sleep and all those other important elements of health. So taking CBD oil regulates any imbalances in our already existing cannabinoid system.

So that's why C.B.D oil, in high strengths, is also used by people with conditions that cause chronic pain, whether it be people with Fibromyalgia, Cancer and bone diseases.It has anti-inflammatory benefits and can also be used to treat acne. It’s important to consult with your Doctor or pharmacist about taking C.B.D oil for any of the aforementioned conditions.

Is it legal?

Absolutely. I’d not recommend it otherwise (lol) It’s not legal in all countries, but it is in Ireland. It can be bought in health food shops and in pharmacies such as MacCafferty’s.
It is legal because whilst it’s from the 'Cannabis Stavia L' plant, it does not contain as much THC as marijuana, which is the psychoactive chemical that gives a ‘high’ effect. It's the fact that it's hemp, low in THC and high in CBD, which makes it legal.


How to use it?

The oil can also come in ‘powder’ form that people mix into creams to rub on their bodies. However, it’s commonly bought as an oil. It’s recommended to take a few drops, to begin with, under the tongue for maximum and quicker absorption into the bloodstream.
The C.B.D oil comes in various strengths and prices.

Want to buy it now?

MacCafferty’s Pharmacy stock and sell three different strengths of a reputable brand of C.B.D. They are also offering 10% discount to anyone who quotes ‘Replenish’ at the till or in the coupon box in the online check-out.

Buy it HERE





Have you tried it yet? Let me know in the Replenish Official Facebook Group.
 

Tuesday, 14 November 2017

The Steps to Self-Care


Steps to Self-Care

Self-care is something that should be taken so seriously.  It’s as important as our need, and right for food and water to sustain us.

Self-care is not about ‘looking good’ as social media may suggest. You have to actually enrich the energy that resides within you.
Our society glorifies ‘busy’, and it’s a trend that we’re all trying to keep up with, much to the detriment of our mental health and overall wellbeing. We’re simply not taking the time out that we need, irrespective of whether or not we think we deserve it. 





The fact that ‘Replenish: Acting on Mental Health’ is just under a year old and yet booked by numerous companies and businesses to deliver ‘Mental Health in the Workplace’ workshops is suffice to indicate that the need for, and recognition of, self-care is becoming more prevalent.  After all, how can a business be prolific in its output of services and goods if its workforce isn’t in optimum health?





On a Personal Level

For myself personally, self-care is a sacred factor in maintaining my wellbeing. Living with a mental health disorder alongside being a therapist means that it’s not a choice, but a necessity. 
After all, “You can’t pour from an empty cup”. 
So whilst I am on medication for my mental health, AND as knowledgable in the field of mental health care and support as I try to be, I still am very conscious of the fact that my mental health can still be quite precarious and inclined to deteriorate if certain steps are not taken and efforts maintained.
So a few of the Replenish team have compiled a list of the steps that we all should take to ensure optimum wellbeing because mental health wellbeing isn’t dependant on ‘one solution’, unfortunately. It’s the realisation that wellbeing and recovery is comprised of smaller pieces that accumulate to make up a customised and personalised jigsaw of wellness.   




As I go through these steps you’ll see why ‘Replenish’ is made up of various professionals of various fields that are conducive to acting on mental health.

Each steps is written by a professional within Replenish and you will be able to contact as they've listed their contact details below. 

To begin with, Yasmin will detail the importance of her role as an Occupational Therapist in developing a lifestyle conducive to good mental health.





Occupational Therapy

Yasmin Leake ||Occupational Therapist ||
Helping you Balance

As an Occupational Therapist, one of our main focuses is understanding the importance of and creating a balance between a human’s occupations. 
Occupational balance is a way of being, cultivated by a multitude of self care, productivity and leisure occupations.  Balanced engagement in such occupations should promote feelings of positivity, satisfaction and achievement. 
I am therefore a firm believer in working with my clients to review their current daily routines and find strategies that will achieve a balance in their daily routine. 
By investing time in balancing your self care, productivity and leisure occupations, you are likely to benefit from an increased sense of well being and able to manage stress more effectively. 
There is no quick fix to managing your mental health, instead focus on making your whole health a priority every day and you will see positive changes. 
One of my favourite habits I practice every day is going for a 30 minute walk. I try to do this in the morning time when I first wake up, it’s my ‘me’ time, it allows me to be in nature and calm my mind before my working day commences.  It could also be an idea to incorporate an after dinner walk in the evening as an opportunity to unwind and distress from the day. 
If you would like any additional tips/help in creating an occupational balance please contact me at:
yasmin.leake@gmail.com   


--



Step 1
Medication

Michelle Harkin || Pharmacist||


Taking medication for mental health is only one of many tools. It can help reduce symptoms enough to enable a person to pursue and receive benefits from lifestyle changes, support groups and counselling. As a pharmacist,  I am aware that most people don't particularly want to feel that they need medication for any illness, but if appropriate, taking care of yourself in the best possible way is always a good thing and is not a sign of weakness.
---- 





What Caroline has to say...


Medication isn’t for everyone. It’s not needed by every person who has anxiety and or depression because depending on the severity of your condition, you can manage it without pharmaceuticals. However, I have a clinical diagnosis of O.C.D, the “tenth most debilitating disorder in the world” according to the World Health Organisation. So basically, I need my medication to help me function and to live a ‘normal’ life. 

When I think a client could benefit from an natural aid to promote calm I always recommend ‘C.B.D. oil’. I wish I had this oil when I was a teenager rather than the placebo of ‘Kalms’ and ‘Quiet Life’. 

So what is CBD OIL?
CBD hemp oil is from the Cannabis plant, however it is legal because it doesn’t have THC, which is the psychoactive ingredient that gives that ‘high’. 

What does it do?
All humans have what is called our ‘Endogenous Cannabinoid System’  that regulates our mood, sleep, appetite, hormone regulation, pain, and immunity response.
However our lifestyles can cause stresses that interfere with our mood, sleep and all those other important elements of health. So taking CBD oil regulates any imbalances in our already existing cannabinoid system. 

Buy CBD oil HERE

 What else can it be used for:
Whilst I myself use if for hormonal times, it’s often used by many to help with:

- Anxiety
  - Epilepsy    
      - Cancer pain
       - Chronic pain






--
  Step 2
Diet & Supplements

Ríadh Egan || Nutritionist||

Nutrition and supplementation for your mental health

Like an expensive car, your brain functions best when it gets premium fuel. This is why adequate nutrition is so important for our mental health. Eating high quality food that contains lots of vitamins, minerals and antioxidants nourishes the brain and protects it from oxidative stress - the “waste” produced when the body uses oxygen, which can damage cells. 

Your brain can be damaged if you ingest anything other than premium fuel. If substances from “low premium” fuel (such as those you get from processed foods) get to the brain it has little ability to get rid of them. Diets high in sugar are harmful our brain and promote inflammation and oxidative stress. 


Vitamin Supplementation 

Vitamin B complex 

The B complex vitamins include 11 vitamins essential to mental health and well being. They cannot be stored in our bodies therefore we must depend on our diet to supply them. They can be destroyed by alcohol, refined sugars, caffefine and niacatine. 

Oral contraceptives in women can deplete the body of vitamins B6. this particular nutrient is needed for normal mental health functioning. In such cases vitamin B6 can improve mood. Deficiency in vitamin B12 can cause depression and in B6 can disrupt the formation of neurotransmitters in the brain.

According to a study reported in neuropsychobiology, supplementation of nine of these vitamins improves mood in both men and women. This mood improvement was particularly associated with vitamin B2 and B6.


Folate 
When we hear folate or folic acid we usually think of women in pregnancy or trying to conceive. But actually it is something I recommend for individuals with a mental health illness. 

It has been observed that people with depression have blood folate levels, which are, on an average, 25% lower than healthy controls.
Low levels of folate have also been identified as a strong predisposing factor of poor outcome with antidepressant therapy.

 Folic acid can enhance the effectiveness of antidepressant medication according to studies. 




Vitamin D 

Also known as the Sunshine Vitamin as we get it from the sun. Living in Ireland or any other country that really only sees the sun a couple of months in the year, means that the majority of the population can be deficient in Vitamin D. 

Buy 'The D' Here HERE 


Vitamin D receptors have been found in many parts of the brain.
Some of the receptors in the brain are receptors for vitamin D, which means that vitamin D is acting in some way in the brain. These receptors are found in the areas of the brain that are linked to the development of depression. For this reason, vitamin D has been linked with depression and with other mental health problems.


Exactly how vitamin D works in the brain isn’t fully understood. One theory is that vitamin D affects the amount of chemicals called monoamines, such as serotonin, and how they work in the brain.5 Many anti-depressant medications work by increasing the amount of monoamines in the brain. Therefore vitamin D may also increase the amount of monoamines, which may help treat depression.



Feel Good Foods for your Mental Health 
 Spinach 
Avocado 
Strawberries 
Pineapples 
Green Tea 
Almonds
Tomatos 
Dark Chocolate 
Asparagus 


Should you need any information on nutrition or supplementation please free feel to get in touch. 
Phone: 0863529366

--
Step 3
Yoga

Sophie Dechant || Yoga Instructor ||

Are you really Breathing? 
I know you’re breathing .. about 25,000 times a day. 
But are you really aware of all these breaths you take? 

Stop Right Now

  • Place both hands gently on your belly EXHALE all of the air out of  your lungs through your nose.

  • Now inhale (through your nose) slow and strong right down deep to your belly, pushing your hands softly outwards.

  • Exhale again. 

  • Inhale thoroughly. Keep moving your hands with your breath. Up and down. Up and down.
-
                                           
 Now you’re breathing. 
This is abdominal breathing, the first way yoga students are taught to breathe.
Breathe properly and you send oxygen flooding into every cell of your body...yes, your cells breathe. Breathing is important because our cells need a constant supply of oxygen so they can produce energy. Without oxygen cellular function is impaired and and cell death is possible.
So we can see that breath is the very essence of life. In yoga we call it Prana, which is known as 'life force'.
Breathing calms the autonomic nervous system and induces a sense of calm and relaxation. 
It helps us deal with unnecessary impulsive reactions and reduces our stress levels.
Starting with simple abdominal breathing will benefit you physically and mentally


--


Step 4

Self-Respect and Self-Awareness
Natasha Clyde Mulhern || Counsellor ||

When I feel low & anxious I feel worthless, like I have nothing interesting to say to my friends, family, colleagues. Especially colleagues & customers - the people who least know me. The paranoia is relentless & persistent & exhausting. The internal dialogue - 'they think I'm boring/stupid, they wish I'd hurry up, they think I'm weird because I don't go on work nights out or drink, I'm the only one who makes mistakes' and on and on the list is endless.

When I'm having a 'bad day' I see no point in anything, there's no colour, everything is messy & dis-organised. I just want to stay in bed. I feel like I am merely going through the motions, functioning at the lowest level necessary, existing - NOT living.
That is what anxiety does to you. It robs you of your personality, robs you of your confidence and robs you of your identity. 


My only thought can be HOPE. Recovering from the way I feel on those 'bad days'. I can tell those of you who feel like this that your emotions do come back in recovery. Your confidence and personality gradually return in little strips, building up in layers, until eventually you feel like the person you were before you became ill.

It takes commitment & tenacity. It takes speaking up, confiding in your 'tribe', being honest with yourself & with them. Totally honest. If you can't say it out loud, technology is your friend - put it in a text, just start the conversation.

Everyone's self-care is different. For me it's taking quiet time out, detaching, re-charging. My work is busy, both physically & mentally demanding, so quiet time is vital for me. I like to spend time with people who are close in my circle, people I feel safe with. Movies, pamper time, naps, meditation - these are all things I enjoy & make time to incorporate them into my life. It's absolutely vital for me. 

I read a lot about anxiety & obsessive thoughts. Meeting Caroline has been an absolutely pivotal part in my recovery. Finally I felt like I could speak about how I was feeling, without fear. It was absolutely liberating. I drove home exhilarated after my first group session - I WAS NOT ALONE.

One thing I've read & utilise now on the daily is this :
"Never say yes when you mean no, and never say no when you means yes"
'




Simple but effective. Try it. I was a people pleaser even to my detriment on most occasions & now I realise I also need to please myself. 
I've started challenging negative thoughts when I have them and try to list facts to support the thoughts - the majority of the time they are unsupported.
I am the most impatient person, this I know. With everything in my life, not just wanting to be well. Recovery, I am told, will come in time. There is no time limit or magic cure. Everybody is different and some people will recover more quickly than others. Medication & therapy which works for one person might be totally ineffective for you - as I've discovered. Yes, it's frustrating - please trust me, just be patient and your body will take care of itself in its own time.
Remember this - you deserve to BE WELL. If you are struggling to be taken seriously by health professionals then be aware that you can take an advocate with you to help speak with you. I took Caroline with me to get the ball rolling. It started my journey towards reclaiming good mental health & has given me confidence to speak up to my GP since.

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Please feel free to join our Replenish group for more vital information on how you can Act on your Mental Health:

Work with us: Replenish
 



Friday, 21 July 2017

Lagos, Alvor, Portugal:Part 2



After we visited Villamour, the following day we drove to a bustling little fishing village called Alvor. Being a vegetarian meant there wasn't much choice on the menu for me considering Ariel's friends were being fried, grilled and flambéed left right and centre. 

I enjoyed my fishless meal considerably, nonetheless.

I've been LOVING, and I mean LOVING 'Delta' coffee here. I'm hoping they have it back home in Ireland.
What I call my 'Tina Turner' dress is from Primark and my shoes are from Zara

Oh I wasn't aware a photo was being taken... 

On Wednesday my boyfriend got here. I picked him up from the Airport and then brought him back to the apartment where my Mama and Aunt had made dinner. Red Wine, Olives, Breads, Etc. You get the idea. It was delicious.

On Thursday evening I decided to wear a lovely 1930s-esque dress from iClothing based in Ireland.
I love pieces that give a vintage echo, and this long wrap dress inspired me to take the vintage theme a little further by putting my hair up and wearing little droplet earrings. I felt I was seeing my boyfriend off to WWII. I have an imagination, I know.

Shop the dress here 








Off to the beach, as usual

Have a read of Part 1 here.

Keep an eye out for my upcoming blog post on how I prepare for holiday ft. Inish Pharmacy.
 


Tuesday, 29 November 2016

The Green Sofa


At the age of 8 I moved house. I moved three miles up the road to another estate.
I was leaving my world as I knew it.
I was leaving my best friend and my routine of ‘calling in’ for her so we could go out in our roller blades or go on our bikes.
This was all being diminished because I was moving house. It may not seem very dramatic to an adult, but for me, at 8 years old, it was traumatic.

My casual walking down to school with my best friend was now going to be replaced with having to
sit carefully, on the clankity old Ulster bus seats, in hope that the movement of the bus wouldn’t disrupt my position and cause my legs to shift onto the freezing cold chrome edges of the seats.
This is when I started to feel strange. 


My best friend Carla (Left) and I



"I too, felt like I was covered, wrapped and stitched in complete unfamiliarity."


I remember opening the door into the living room of our new house. The only familiarity that I saw was our green sofa that had made the journey some hours before.
I stood in the doorway, and I stared at the green sofa.
That sofa had been a different colour once, but my mama had got it covered in a new material earlier that year.
I looked at the sofa. What was once a brown, familiar and molded with routine sitting sofa, was now covered in a new fabric.
I too, felt like I was covered, wrapped and stitched in complete unfamiliarity.
At 8 years old, I remember the overwhelming feeling of fear. I was consumed, by what I know now, was acute Anxiety. I was for the first time, experiencing Mental Distress.
Little did I know that this was the start of what would be a very long journey spent in complete mental wilderness.

"I was losing my childhood
 to the ‘bad feeling’ that 
my young innocent 
self labelled it."

I didn’t know how to explain how I felt. I was a child, and my vocabulary was limited.
I began saying that I “didn’t feel well” and when I was asked where I was sore, or how I felt, I just replied, in hopelessness “I don’t know”.
After many a trip to the Doctors I was told “It’s all in your head, stop worrying”, but it was in my head, and it was festering. That was it, I had to deal with this feeling because the Doctor and nobody else  could understand me.  My mum was always trying to distract me from the silent torment of my mind by saying “let’s bake buns” or “let’s go up into town to get new shoes”.

Nothing worked.  

I was losing my childhood to the ‘bad feeling’ that my young innocent self labelled it.
I wasn’t young anymore, I wasn’t carefree anymore, and we all knew it.
I, who was completely in awe of Disney’s ‘The Little Mermaid’ and sang every song during every second of every day, had stopped singing. The house was quiet now. My voice was silenced by the turmoil in my young mind. Before I was 10, I wanted to die, I couldn’t cope with it. 
At that age I had believed I wouldn’t live long, because I felt that it was not normal to feel so bad without dying soon.

Let’s fast forward to 2013. I’m still alive. I’m 24 now.
Since becoming mentally unwell from that young age of 8 I’ve been on three different types of anti-depressants not to mention the multitude of anti-anxiety medication and sedatives.

But I’m so happy!
Never did I think that feeling this good was possible for me.
Looking back, I know today that those feelings that I had when I was 8 was the beginning of the Depression and Anxiety, and ultimately a clinical diagnosis of O.C.D.
It has been over two years since I’ve been diagnosed with O.C.D. I was diagnosed due to a crisis, and I couldn’t cope and I had a major breakdown.
The coping strategies that I had developed since I was 8 had crashed and burned in face of this crisis where a family member had become unwell.
It came to a point where I refused to let the Doctor tell me that “exercise would lift your moods”.    

I swallowed my pride and demanded professional help.

My pride, my awareness of the stigma attached to mental health that came from society and even myself didn’t stop me. I didn’t care anymore. I needed help because the other option was Suicide and I refused to let Suicide be an option any more, even though I had Suicidal ideation.
And so, I was given an appointment for a psychiatric assessment. On the day of the assessment I was petrified about what would happen to me once I started to talk about how I was thinking and feeling.
I have no idea what I said that day in that room, but I remember I felt like there was a black cloud that had just burst open with rain and was now relieved.
A couple of days later I graduated with a degree in Drama. I was proud of myself and I was happy to have my photograph mounted on the wall between my brother and sister’s graduation photos.

The day following my graduation I had received a letter from the place where I had gone for my psychiatric assessment. I had sat down on our new black leather sofa and read the letter. The letter described my disorder; the letter deemed my disorder ‘common’ and contained a treatment plan of new medication specific for my disorder and C.B.T.

That letter meant more to me than my degree, because even though my degree proved that I studied drama for 3 years, my letter from the psychiatrist meant that I could now get better after 15 years of mental struggle.
I sat on our new black leather sofa and I cried with relief, liberation and catharsis from the unknown shadow that I could now name, and now control.

Celebrating my birthday in Melbourne, Australia

I wasn’t like the green sofa anymore. I was becoming more like our new black leather sofa, I had aged with struggle, but I was tougher now, I was durable and I was now more resilient, despite who or what impacted on me. 


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