Tag: Anxiety

Having A Healthy Diet
The relationship between our diet and our mental health is complex but eating well can improve your sense of wellbeing and mood.

Food can sometimes act as a comfort for when we are feeling anxious and in some cases our anxiety can make us not want to eat at all. Some studies suggest that what we eat and drink can affect how we feel but it can be difficult to know what to eat, especially when healthier food can be more expensive and it can be hard to think about our diet when we are struggling with our mental health.

The relationship between our diet and our mental health is complex but eating well can improve your sense of wellbeing and mood. You don’t have to make big changes to your diet, but see if you can try some of these tips.
1. Eat regularly – This can stop your blood sugar level from dropping, which can make you feel tired and bad-tempered.
2. Stay hydrated – Even mild dehydration can affect your mood, energy level and ability to concentrate. Everyone’s needs vary from person to person according to age, time of year, climatic conditions, diet and levels of physical activity. Current UK recommendations are to drink 6-8 glasses of fluid per day.
3. Eat the right balance of fats – Your brain needs healthy fats to keep working well. They’re found in things such as olive oil, rapeseed oil, nuts, seeds, oily fish, avocados, milk and eggs. Avoid trans fats – often found in processed or packaged foods – as they can be bad for your mood and your heart health.
4. Include more whole grains, fruits and vegetables in your diet. They contain the vitamins and minerals your brain and body need to stay well.
5. Include some protein with every meal. It contains an amino acid that your brain uses to help regulate your mood.
6. Look after your gut health. Your gut can reflect how you’re feeling: it can speed up or slow down if you’re stressed. Healthy food for your gut includes fruit, vegetables, beans and probiotics.
7. Be aware of how caffeine can affect your mood. It can cause sleep problems, especially if you drink it close to bedtime, and some people find it makes them irritable and anxious too. Caffeine is found in coffee, tea, cola, energy drinks and chocolate.
What should you Eat?

Thinking about what to eat can be difficult when you have something playing on your mind, so we have listed a couple of websites that can help you to make good choices and eat well.

The Eatwell guide on the NHS website has detailed information on how to achieve a healthy, balanced diet.

Mind also has advice around food and mental health – with tips on eating well, and how to manage your mood with food, including foods to avoid if you’re taking certain medications

Preparing and sharing meals with others.

Preparing and eating meals with other people has many psychological, social and biological benefits Giving us a sense of rhythm and regularity in our lives, a chance to reflect on the events of the day and an opportunity to feel connected to others.

Here’s a few tips that can could help.
- Make the most of mealtimes by setting aside at least one day a week to eat with family or friends.
- Choose a meal that’s easy to prepare, so it doesn’t become a chore.
- Share responsibility, so everyone has a different task: doing the shopping, setting the table, cooking, or washing up, for example.
Preparing meals with others, building a sense of community and improving mental health led to the idea and creation of Options’ Cooking Group in collaboration with Baytree Cooking Academy

The participants met up every week to work together to prep and cook a meal which everyone then ate for lunch that day. Creating a community group around the meals they made, meant that everyone learnt new cooking skills, learnt about simple nutrition and healthy eating and had a an opportunity to meet up to socialise and make new friends.

7 Simple Recipes.

Taking everything they learnt and with some support, everyone contributed to our 7 Simple Recipes. A recipe booklet which includes healthy and nutritional recipes to try at home and serve as inspiration to prepare meals together and enjoy healthier eating.

You can have a look for yourself by clicking HERE.

We also have printed copies available for you if you prefer.

To get your paper copy, simply call us on 0151 236 0855 or email us at Welcome@optionsempowers.org.uk and tell us your name and address and we will post one out to you.
May 21, 2023
Quality Sleep & Rest

If you’re having trouble sleeping, knowing how to sleep better can make a big difference.

Lack of sleep is known to affect mood and emotional health. People who are plagued with worry often think about their concerns in bed, and this anxiety at night can keep them from falling asleep. The bi-directional relationship means that anxiety and sleep deprivation can be self-reinforcing; worrying causes poor sleep, contributing to greater anxiety and further sleep difficulties.

How can you improve your sleep?

If you’re having trouble sleeping, knowing how to sleep better can make a big difference.

See below for some tips on how to improve your sleep. However, remember different things work for different people, at different times. Only try what you feel comfortable with and try not to put too much pressure on yourself.

Have good sleep routine.

Having a regular routine helps to improve sleep. Its sometimes-called sleep hygiene. A good sleep routine should include having a set time to start winding down – and having a way to relax is important too. You could try going to bed and waking up at around the same time every day. Or it might help to go to bed only once you feel ready to sleep, but still get up around the same time.

Relax, unwind and try sleep meditation.

It’s important to remember that your sleep routine starts before you get into bed, so build in time every evening to relax. Keeping screen use to a minimum, at least an hour before bed. Besides the light disrupting your body clock, games, videos, work emails, and social feeds all conspire to keep your mind active and keep you awake way later than you should be. Make it a habit to sleep with your phone out of reach, if possible. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping. Try some guided meditation for sleep, such as the progressive muscle relaxation video below.

Create the right sleep environment.

It’s important to try and make your sleep area comfortable. Sometimes you might not have control over where you sleep for example if you are staying in temporary accommodation or in hospital. However, there might be small changes you can make to improve your sleep environment. Try a different temperature, light or noise levels to see what works for you. Lots of people find dark, quiet, and cool environments best, but everyone is different. If you find it hard to sleep in complete darkness, try sleep with a side lamp on you could use a mood or night light.

We have listed a few websites below for you to explore and find more information if you want to.

NHS – Every Mind Matters – A great NHS based resource with helpful information and practical tips for all this related to sleep.

The Sleep Charity – The Sleep Charity, incorporating The Sleep Council, provide advice and support to empower the nation to sleep better. We campaign to improve sleep support and access to high quality information, raise awareness of the value of a good night’s sleep and promote understanding around the complexities of sleep.

May 20, 2023
Financial Well-Being

Worrying about these things every day means it can be hard to find the time to look after yourself.

Get support for money worries

The cost-of-living crisis affects almost everyone. The cost of heating our homes, keeping the lights on and running the washing machine has increased a lot. And the cost of food means that every meal has to be budgeted for and planned in a way we have not seen for decades.

And of course, the rest of our lives have not stopped. These latest financial worries are on top of our usual stresses around work, family, friends, and our health.

Worrying about these things every day means it can be hard to find the time to look after yourself – it may feel like you do not have the headspace to take on any more.

But even when there’s so much going on, it’s important to find time to protect your well-being and mental health.

Get Help if you are struggling to Manage your Finances

It can feel overwhelming when bills keep arriving on your doorstep or in your email inbox, and it can be tempting to ignore them. But try not to do this. Deal with them when they arrive – this way they will not play on your mind or lead to bigger worries like fines and penalties for non-payment.

Most banks, companies and organisations will understand if you get in touch and explain that you’re struggling. If they know your situation, they may help you come up with a manageable payment plan or negotiate another way forward.

You can speak to your local Citizens Advice if you are worried about paying bills and any debts you may have. They can also advise you on any benefits you may be entitled to that you’re not getting.

Your local council may also be able to help with emergency loans and grants and the Government’s Help for Households – Get government cost of living support has lots of information about what support is available and advice and tips to help you save money.

Here at Options we have partnered up with Transform Lives who have provided us with guidance on how to support our financial wellbeing. Transform Lives are an organisation that work in a person-centred approach towards the difficult situations people find themselves in and supports people to have a greater sense of their positivity, possibility and wellness.

Below we have listed a number of factsheets you can download and popular useful websites you can visit if you need them. Each one has helpful contacts and information in specific areas that may be affecting you.

Childcare Factsheet Download

Housing Support Factsheet Download

Financial-Debt-Support-Factsheet-OFSL Download

Foodbanks-Community-Shops-Factsheet-OFSL Download

Transform Lives Company – An organisation that provides training and coach for people who find themselves in difficult situations.

The Trussell Trust – A great resource for information on foodbanks in your area and how to access them.

The Wirral Foodbank – An organisation who can help with food emergencies and information on how to get help.

Your Local Pantry – A resource which explains what a community pantry is, how they’re different to a food bank and where they are located across the UK.

Money Saving Expert – An excellent resource for support with all things financial including debt advice with links to other debt support charities.

May 19, 2023
Mental Health Awareness Week 2023 – Anxiety
Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem.

Lots of things can lead to feelings of anxiety, such as work pressures, traumatic life events such as loss of loved ones, family pressures and relationships. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food.

Anxiety is one of the most common mental health problems we can face. In recent mental health surveys carried out by the Mental Health Foundation one in four adults said they felt so anxious that it stopped them from doing the things they wanted to do in life and six in ten of those adults, said they felt this way at least some of the time.

On a positive note, with the right information and tools, anxiety can be identified a lot sooner and made easier to manage. So, here at Options, we will be taking part of this year’s Mental Health Awareness Week (15th – 21st May)

With a focus on this year’s theme of “Anxiety”, we want to increase awareness and understanding of anxiety itself and we will be sharing real stories from the people we support and staff on how they manage their anxiety.

We’ll share some tips and advice on managing financial wellbeing in the light of the real cost of living crisis we are currently facing and hopefully create a space where we can have an open and honest conversation about being anxious and share how you manage anxiety yourself.

Over the coming week, we will be posting and blogging about the suggestions below on how you can cope with managing the feelings of anxiety.
1. Get Moving – Exercise is a good way of dealing with anxiety and this week we will hear stories on how running and yoga have helped Peter and Krista with their mental health.
2. Spend time in nature – We know that spending time in nature has a positive impact on our mental health. It can help us feel calmer and less stressed. This week we will be following Options’ Walking & Photography group and highlighting how immersing themselves in nature has supported their mental health.
3. Connect with people and talk about how you feel – Anxiety can feel very lonely, so connecting with other people can help a lot. Spending time with friends or meeting other people through activities such as volunteering, sport or social clubs, or peer support groups is a great way to make connections. If you’re able to talk to people about how you feel, it can really help to reduce your anxiety. Sometimes saying what’s worrying you out loud can take away its power over you. We will be sharing how our Mental Health Champions are increasing connections for our staff to have well-being conversations.
4. Get support for money worries – A common cause of anxiety is money. If you’re worried about not being able to pay bills, are struggling to repay debt, or aren’t sure if you can cover your living costs, please seek help. During this week we will be sharing guidance on understanding the cost-of-living crisis with top tips on how to improve your financial wellbeing. Shopping hacks, smart cooking, energy saving and where to go for more help if you need it.
5. Try to get some quality sleep and rest – Resting and having a good night’s sleep is hard when your head is full of worries, but there are some things that can help. We will be sharing some tips and advice on how we can improve our sleep and help improve anxiety.
6. Try to eat a healthy diet – For many of us, feeling anxious might cause us to reach for sugary snacks, junk food or alcohol. It’s important that we don’t turn to unhealthy foods or drinks as a way to cope as they will do more damage to our health in the longer term. It also important that we try and avoid smoking or taking recreational drugs as a way of coping.
May 15, 2023