Becoming Mentally Healthy With Exercise

There's a well known quote by C.S Lewis that, ever since it was sent to me by my friend Emily years ago, has always put the distinction of the body and mind into perspective:

"You don't have a Soul. You are a Soul. You have a body."

When we get in our cars, we fasten our seat belts. When we feel a cold coming on, we wrap up warm and make ourselves some soup. We spend much of our time taking precaution to prevent physical illness; but we seldom see our mental health this way. 

In this article I hope to highlight some of the ways exercise can improve our mental well being - just as it can with physical illness!

If you're anything like me - even the word 'exercise' will make you shudder with laziness and denial. I was never one for exercise until about a year and half ago when I started getting pretty fed up with my low mood. Both doctor and counsellor advised me to take walks, but of course, depression made it difficult to even get out of bed let alone venture outside! When I started taking medication, my thoughts became a little more ordered and eventually I found it in me to take a walk. I was amazed by how great I would feel afterwards.

So why walk and run? It's costs nothing - which is perfect for us students. No matter where you live in the world, there's bound to be lots of scenic and peaceful public footpaths. When I go for walks, I love to take my camera to capture all the lovely things I see. Disclaimer - if you do take a camera, make sure you check where the trees are situated on your route so you don't end up with a black eye and a broken camera! Running gets your heart beating - using up all of those stress hormones built up over the course of a busy day at uni or work, in turn making you totally chilled out and ready for a relaxer in the eve! Going outside stimulates your mind, which is of course better than wallowing in self hate or self pity in your room all day. You are better than that!

If you aren't a very active person, and prefer something a bit slower, but still want the excellent mental benefits as well as physical; yoga is for you! Yoga is an age old practice (5th century BC!), which focuses on breathing and building strength. It is all about overcoming difficulty, both within yoga practice (some moves will have you wondering how the body even bends that way) and throughout life. As an ever growing practice, there are plenty of opportunities to join in on yoga classes, and the beauty of it is you don't even have to leave the house (check out Yoga with Adrien on Youtube). 

I myself prefer to practice yoga in my PJ's (why isn't this socially acceptable yet? Is anybody working on this?!) 

If you aren't into vids, here's a link to my Pinterest yoga board with a fair few good photo diagrams for beginners - https://www.pinterest.com/alicemariejames/yogaexercisemeditation/

So to conclude - exercise is a great benefit for your mind as well as body. I hope you find the advice useful, and as always, please comment with any suggestions or general comments about my post!

3 Tips to Reduce Anxiety Levels

Before I start, I just want to say thank you to everybody who has taken the time to read my first post :-) and for all the Facebook likes, shares, and lovely messages I received!

~

When anxiety flares up, it can become increasingly difficult to stay focused and calm. Your mind hyper focuses on the future, negative thoughts, and a lot of negative self talk happens. And so it feels next to impossible to dismantle the snow balling effect of negativity and panic. 

I've always found it difficult to order my thoughts when I feel a panic attack coming on, so here I want to share with you 3 simple but very effective strategies I use to help lower my anxiety levels. I thought I'd start the blog on a personal note, but bear in mind posts won't always be about my experiences, either way I hope these benefit you in any way!

1)"Blow Away the Bad Thoughts"
When I go through a period where I'm feeling particularly anxious, which may last a few days to a week, it's usually down to over thinking about certain things which might be going on in my life at that time. Having anxiety means that simple bothers appear ten times worse, and so I tend to fixate on them, which just in turn makes me more anxious. D'oh! 

To cope with these intrusive and obsessive thoughts;

• Picture the source of your anxieties - it may be a person, something that somebody has said to you, or simply an uncomfortable situation you found yourself in. 
• Take a deep breath, and imagine you are blowing it far away into the distance until it disappears. 
• Distract yourself with something visual or auditory - I find Family Guy usually does the trick! This will help prevent you from fixating on the same thought.

At first you may feel a bit silly, and find that those thoughts continue to cross your mind, but be persistent. They soon dissolve and when you finally move your attention, your anxiety levels will drop.

2)"Dedicating a time or day to unwind"
Being a student means there is just never enough time in the day! Who has time to sort themselves out with all these deadlines, maintaining a social life, and calling your Mam to let her know that just because you've not replied for a few hours - you are still very much alive! All this alongside with the anxieties of every day life, what a drain.
When you find yourself feeling anxious, remind yourself to put it on the back burner, and think about it at your dedicated time. 

"These thoughts are not for now. I will take time at 5pm to think about them, I have more important things to do."

• Set a specific time for every day when all of your errands have been run. Personally 5pm works best for me. It's that time of the day when all my lectures are over, I don't have to start making dinner quite yet, and I have enough time after my session to watch some of my favorite programs. 
• Set up some pillows, make yourself a cuppa tea. Or something you have to relax (preferably not alcohol, as tempting as it is!)
• Think about what has bothered you that day, and let yourself feel the way you need to

Don't over indulge in the thoughts, but it's good to let it out. Sometimes I find that I have forgotten all about what had bothered me!

3) "A 'good vibes' board"

A lot of my anxious thoughts are spent focused on the fact that I am feeling anxious, sheer irony. Beating yourself up over feeling this way is a pretty normal reaction, but you need to tell yourself that it is okay to feel this way. It is definitely not as easy as it sounds - however they key is to know that these anxieties you're feeling are not permanent. 

For a quick and easy way to get some encouraging words, I created a 'Good Vibes' board on Pinterest (www.pinterest.com/alicemariejames/good-vibes), which is full of inspirational and encouraging words that lift remind me how great life really is!

A personal favorite is this classic by Roal Dahl

"If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely."

That concludes my blog for this week. I hope you've enjoyed, please feel free to comment with any suggestions or just general interest :)

Have a lovely week

BREAKING THE INTERNET... Well, maybe not yet.

Starting a written piece of work, I find, is almost always the most challenging part. So firstly I'll address the cliche's - who am I?

There it is, that simple ice breaker that suddenly makes you question if even you know anything about yourself? Errrr... What are my hobbies again?!

My name is Alice, and I'm a 20 year old psychology undergraduate at Bangor University. I am a tea lover, engaged to a wonderful man, and enjoy dark thriller shows. In psychology, I'm interested in person centered and humanistic therapies, personality, and social cognition. For my dissertation I'm studying social neuroscience, specifically trait inference (a pretty fancy way of saying "how we think about people").

I've pondered over the idea of writing a blog for some time. Even in my pre-adolescent Tumblr years I could never quite gather the motivation, or content for that matter, to write something. Unless you'd all rather hear about a thirteen-year-old's boy troubles, how much I loved Paramore, and cute miniature animals? I thought not. 

So what has brought me to the beginning of this blog? Since studying psychology at university, my thirst for understanding the world around me has only grown fiercely, and during my first year I began to struggle with my mental health. The irony amused me; I was studying people, thoughts, mental health, relationships - whilst simultaneously battling my own demons. A year on, I hope to write about my first-hand experiences and advice and my own strategies of coping with anxiety and generally how to maintain a healthy mind.  I will write posts about stigma, general chat about being a human, and lots of topics in psychology which get me going!

I welcome all comments, and would love to know what you think about my posts. Or even if you'd like to strike up a conversation about a topic, feel free :-)

Thanks for reading
Alice