Archive | April, 2013

Positive Mental Health- The Magic in Music

9 Apr

We talked about the importance of positive mental health and what can help with this.

I said that I would use examples that people who had participated on mental health courses that I  had run had used. this almost always comes up from participants who admit that music plays such an important part in their lives.

Music is amazing

It encompasses every facet of our lives. Music reminds us of childhood memories,family holidays,falling in love , relationship breakups,  teenage nights out, first dances at weddings. We have even probably thought about the songs we would love played at our funeral admit it you probably have. Music is such an important part of our lives. It  lifts our moods or brings us to a deeper more relaxed state. Whatever it is with music it has the magic to change our mood.

We all remember the times we spent playing the same song over and over again after the break up of a relationship or the loss of someone we really cared for. Playing the song is almost like the pleasure-pain we experience from pulling at a tooth that is loose in our gum. It hurts but we continue to touch it.

The joy we can experience from the trance of participating in a drumming workshop or the simple joy of a song filled with sunshine that brightens up our day. Some songs lift us to places that we rarely get to experience in our everyday lives. Others might be quiet and contemplative like the beauty of Ennio Morriconne’s the Mission  or Cinema Paradiso or as engaging as the uplifting beats of dance music.

Or the amazing piece of music by John Cage called As Slow As Possible that is played in St Buchardi’s Church in Halberstadt in Germany. An organ has been specifically built for this performance and the first note was played on September 5th 2001 and that single note continued until 5th Feb 2003 when the next chord was played and once again on July 5th 2005 the chord changed. This piece of music will play one chord at a time until 2640 with the church filled with onlookers every time a new chord change happens. Just wonderful.

Either way music is a beautiful way to connect with our souls and we need to do it more often. I don’t just mean the wallpaper music we listen to on the radio all day. But finding special moments to allow ourselves to connect with a set of headphones or speakers and fall in love with Music that sends our spirits soaring.

Mood music helps with stress. Calming music can slow down brainwaves.Theta and Delta music are used for meditating and slows our brains down. If stress is a big factor in our lives. I would recommend that Theta, Delta music is used to relax and calm the mind. Slow music like this is also great at helping us study and soak the information we are reading into our subconcious. You can also use Binaural music which requires headphones and allows you to play music at 208 Hz in one ear and 200 hz in another ear which cancel each other out and leaves you with slow 8hz music.

Music may want to make you dance it may want to make you cry but whatever it does it allows you to express emotions and that is the beauty of being human.

For me I love a wide variety of music but when I need a lift I play the Two months Off by Underworld attached above to lift my spirits what a life affirming ray of sunshine it is. You Bring light in!!

What ever music you enjoy, Jazz,Soul, Rock, Gospel,Gothic…it doesn’t matter just Enjoy it Embrace it, Love it.

Positive Mental health- Exercising your Endorphins

4 Apr

endorphinsAs I said in my last blog I am going to share what contributes to great mental health. We talked about actions making the difference. Well here is an action that makes a real difference and contributes greatly to our mental health. as far as I am concerned this is probably the greatest game changer with concern to positive mental health….. It’s exercise.

We live in quite a sedentary world. It has been engineered so that we no longer have to move to be entertained. We can happily sit in front of our game consoles, laptops and ipads and engage with YouTube, Facebook and video games which will all entertain us without ever having to leave the comfort of our couches. We use technology to babysit our children without looking at the consequences of what they are processing subconsciously. How difficult as a parent must it be to compete with the excitement of technology especially video games were they are designed to set of neural firecrackers of pleasure and reward in your child’s brain at just the right intervals. Beat that Pops.

We travel on lifts without ever thinking of taking the stairs and we love travellators in airports we can access our smartphones and still make it to our destination while still discovering who has liked our last photo on Facebook, it beats walking between terminals. We sit in cars or trains for long periods and pacify our children with consoles and DVD films on the back of headrests.

We purchase products in supermarkets that confuse us about their health benefits. we secretly pile on the pounds when we think that we are improving our health because of this purpose led confusion. In one class I asked a participant to tell me the calorific value of the soft drink he had in his hand. He read the label and said just 105 kcal per bottle. The bottle was a 500ml bottle of Coke as we looked closer at the nutritional(really!) facts we discovered that it was 105cal per 250ml of the bottle but who only drinks only half a bottle of lemonade.It’s 210 cal per bottle of soft drink which will take roughly a 3km run to burn off. Confusion reigns. But enough about the troubles with food confusion. Lets look at the actions we can do to benefit our mood and mental state.

I can not emphasize the importance of exercise to our wellbeing. I am presently looking our my office window at a sports field where my office is it’s a sunny spring morning and I would be first out the door and changed ready to play if I had a group of friends and a ball free for the next hour for a kick about. I understand the importance of exercise. Firstly I feel great when I play in team games.I enjoy meeting other people(social connections) and I enjoy working with others to a common purpose(try to win). I also love to get out and have a run around because I know what exercise is doing for me. When I am involved in regular  vigorous physical activity not only am I maintaining some level of fitness, flexibility and building resilience in times when it is needed, I am also contributing to my mental wellbeing.

My body is also reacting positively to this physical activity and is providing a chemical response in the form of Endorphins which are produced when I do anaerobic exercise which may involve sprinting or heavy weight lifting.This will cause the production of neurotransmitters called endorphins that lock into special receptor cells that block the transmission of pain signals and also produce a euphoric feeling just like opiates.

I have tested this regularly. I will gauge my mood on a scale of 1-10 before starting exercise. I might find for whatever reason my mood score might be a 4 out of 10. After 25-30 minutes of vigorous exercise running or cycling I will gauge my mood gain and discover I am a 7 or 8 out of 10 what a difference a half hour of exercise has done for my wellbeing.

Exercise also reduces stress. People who exercise more produce lower levels of the stress hormone cortisol(which produces extra sugars into our system in times of stress) and ultimately have lower levels of anxiety.

So get out there get moving. Get out of the house and pick something that you love to do. This is the key to enjoying exercise. I enjoy team games so I play team games. I only run short distances because the will to stop and boredom are increased for me without a team around me. That is just me. If you don’t like cycling don’t cycle. Find out what you enjoy and follow it. It reminds me of the time the comedian Eddie Izzard ran 43 marathons in 51 days for comic relief in the UK. In an interview afterwards British chat show host Jonathan Ross asked him ” Running 43 marathons over 51 days is some achievement what was your favourite bit” Eddie without pausing says “Stopping… stopping was my favourite bit”.

Here is another interesting fact when it comes to those mood changing endorphins.Endorphins are also released when we eat chillies. Not as a reward because the body loves chillies but your body releases endorphins to help ease the pain. Funny that.

Next time your mood is low remember that vigorous exercise will up your mood levels add a chilli half way through and you just might have discovered why Usain bolt is always smiling

Actions make the difference.

3 Apr

IMG_7116I like it when people come up with their own solutions. We nearly always have the answer but it is the failure to act on that realisation that prevents change. Actions always make the difference If you want something in your life to improve for the better a positive action is required from you. As Aesop once wrote “After all that has been said and done, there is a lot more said than done”. So true.

Over the next series of articles I am going to talk about what can we do that will help when we are feeling down for a period of time and need our mood lifted. Life can throw up some difficulties, that is simply life, we do not get to escape this. Nobody gets to sail through life without feeling the strains of a difficult period in a relationship,the loss of someone we care about or the stress of accidents and injuries that our Children or us encounter. It is the actions that follow that matter.

If you do nothing, nothing changes

So I have put together some examples of solutions that my course participants have provided that when put into action will help move you on to a brighter place. I will talk about them over the next series of blogs.

Some of them will seem very obvious but as obvious as they seem,you need to ask yourself when was the last time you did this and what are the benefits this action will bring to your life.

Years ago I had a huge fear of heights. I decided I could live with this fear of heights simply through avoidance of situations that caused this panic…. or I could do an action that might change this. I decided to jump out of a plane…. by myself.

I always remember that morning when I turned up for training at the airfield. The camaraderie and laughs with the other potential jumpers that morning was a great distraction from what really was ahead. We laughed as we changed into our silly orange jump suits and jumped off  7ft platforms learning how to roll as we hit the ground and “kick out” if our parachute became tangled mid-air. We happily rolled up parachutes that morning, cracked nervous jokes and chatted over lunch.

It was after lunch that the mood began to change. It was explained that the jumps would be taking place in groups of threes as the plane was a small Cessna. “Who wants to go first?” said the instructor I thought that sight of someone else heading towards the earth without their chute opening might put me off. So I volunteered for the first group.

With my parachute on my back and the plane bobbing towards us on the grass airfield all the fun and games of the morning seemed a distant thought as the colour drained from my face and the nearest toilet seemed like a good option. The pilot asked me my name and details… I could not even speak… complete fear had taken over I had never felt as scared in my life as I did at that point… and we where still on the ground! As we climbed into the plane and knelt facing forward I thought I was going to get  ill as the plane began to taxi down the grass runway and hover into the air. All the jokes in the world from the Instructor  and Pilot could not alleviate the fear that I was feeling right then.

As we approached 2000ft and the door off the plane opened I was never more awake or aware than at that moment. The instructor indicated to me to move slowly towards the door… place one foot on the wing strut and one foot at the door…. I could see all the fields and cows below me. Just like Father Ted explaining to Father Dougal the difference between “Near and far away” these definitely where far away.  My heart was ready to explode…. I could hear the instructors voice behind me shouting three words Go! Go! Go!. …..What did I do?

I looked down at the fields below me and felt the wind gush against me as I stood at the plane exit and I thought this is it, pause and I will never do it. I jumped…. one thousand, two thousand, three thousand…. aaaaaaaaaaaahhhh( I am being kind with my phrasing here).

I looked up at my parachute to check It had opened properly. It had not … it was slightly tangled…this would cause it to drop like a burst balloon… if I did not kick out as I did…. and suddenly begin to float slowly towards those beautiful green fields. What a feeling, oh what a feeling. The adrenaline and excitement were pumping through my veins as I celebrated with some of the coarsest words in the English language as I floated downwards. Thinking there are world leaders,politicians and some of the greatest minds  of our time who would never attempt to do what I have just done!!

Had I changed my fear off heights? It certainly helped. My next jump at 12000ft feet felt less nerve-wracking . My next one in a few weeks time will be just as much fun.

Actions always make the difference. Do nothing and nothing changes. Just be mindful of what ones you choose.

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