Blog Posts - The Cellar Trust

Our infographic shows how you can stay well while staying informed

Posted on March 10, 2022 by The Cellar Trust

Staying well while staying informed

Written by Catherine

Recently, everyone has been talking about the news and it can feel like not engaging with the news during a time like this is irresponsible. The truth is that although being informed is important so is your mental wellbeing and finding a balance between the two, especially during times like this, can be key. Everyone’s approach will be different but here are just some of the things that you can do to engage with the news and worldwide events on your own terms.

Know your triggers

Everyone is affected differently by different topics and being aware of this can be key to ensuring you stay informed without damaging your mental wellbeing. Not only does it allow you to distance yourself from news stories that you find particularly upsetting but it also provides you with the opportunity to explain this to others so that they can support and check on you.

Break up with breaking news

24-hour news cycles first came into being in the 1980s (1) and since then we’ve gotten used to hearing about the day’s events as and when they happen. While this can make us feel connected to the world around us it also forces us to make decisions about a subject, often before we have all the information we need. This is one of the reasons that I am a huge advocate for turning off breaking news bulletins on devices and setting limits on the amount of time spent on the news. While staying informed is important it’s also key to your mental wellbeing to do this on your own terms.

Look on the bright side

You will not see many positive stories on the news and there’s a very good reason for that. You are more likely to keep watching a rare and terrible accident than you are all the good and seemingly mundane things that happen daily. However, there are some websites and companies dedicated to good news stories which you can choose to engage with. Positive News and Good News Network are great places to look for positive news stories.

References

The Beginning of the 24-Hour News Cycle | Times Illustrated

Posted on February 11, 2022 by The Cellar Trust

Finding the Self through self-compassion

Written by Aaliyah

Two years ago, the idea of “Covid-19” seemed surreal but fast forward two years and it now seems somewhat “surreal” and difficult to recall life before Covid-19. I think its fair to say the last few years have been extremely difficult on all levels – emotionally, mentally physically and psychologically. Despite the pandemic being a universal and socially shared experience some of us have never felt so far apart. Distant from the world, from the future, from our loved ones but most importantly distant from ourselves. Even if we remove Covid-19 from the mix, life has its own events which it throws at us such as bereavement, financial difficulties, relationship struggles etc. Amongst these various events we can often feel weighed down and experience unpleasant emotions such as anger, anxiety, guilt, disgust and shame. It can be difficult to come to terms with or even acknowledge these emotions and before we know it, we can be left feeling overwhelmed, exhausted or in my own experience “burnt out”.

Whilst we may see this in a negative light I believe it doesn’t always have to be a “bad thing”. Not at all! If anything in these last few years I have come to change my mindset and think perhaps this is the body and minds way of protecting themselves. These defensive emotions aren’t always “bad”. Rather they can simply be triggered by our bodies as a way of dealing with all our stressors, worries and concerns. When these emotions arise to the surface we often feel sad, burdened and even ‘defeated’. However, I have started to learn if we take a step back and become more observant and understanding of our emotions we can then re-direct our thinking to focus on more helpful and happy things. During times of fear and uncertainty one way for me to navigate my emotions and gain a sense of control has been through the practice of “self-compassion”. By practicing to be kinder and less harsh on myself I have learnt to feel less anxious and more assured in my day to day life. Now of course self-compassion isn’t like a magic wand which you can remove all of life’s problems but what it can do is help you feel more safe, secure and at peace with yourself and even others.

At this point you must be thinking “So what is this “self-compassion”?”. Well it can be as simple as it sounds! I believe it can be a skill, something which you can practice and grow. It’s the act of being sensitive to your own hardship and the hardship of others but also wanting to relieve this hardship by promoting kindness, warmth and helpful emotions or thoughts. I think it is important to know being kind to yourself doesn’t necessarily mean you are weak or needy, a misconception I once had. I have come to learn being self-compassionate can actually help you establish boundaries and understand your inner self better so you are able to live in a way in which you feel more fulfilled and positive.

Now the important question… How do we actually practice self-compassion? I don’t think there is one strict formula to follow. I’m still well on my way to understanding self-compassion better myself but for me it was simply finding new hobbies in the form of painting or re-sparking an old an existing passion by getting back into baking. For me it involves doing something I like, something I enjoy and something which helps me feel relaxed and in the moment. For you it can also be as simple as tapping into little moments where you are kind, nurturing and caring to yourself. This could be anything ranging from reading, gardening, meditation to learning an instrument, starting a new sport or joining a club. Everyone has that something which helps them feel happy or brings them a sense of peace. Something you can do no matter what the weather is or what time of year it is. Once you find that private little thing which brings you joy, its important to hold onto that.

Apart from having a physical aspect, self-compassion can also come in other forms. It can involve being more in touch with your emotions. We often find ourselves focusing on our physical bodily needs which is a great form of self-compassion but it is also important that we don’t ignore our mental, emotional and psychological needs. It’s good to have a balance as we often find our mental needs come hand in hand with our physical needs. By taking the time to observe and pay attention to how you feel and what that feeling means to you, you can come to understand your personal needs and how to cater to them. For me when I’m having a bad day I now try to notice warning signs such as my mood slipping and acknowledge this rather than brushing it off. I find it is important to try to step back and say “I don’t feel too good right now and that’s okay. I need some time to myself to do something I enjoy and to work on this so I can understand why I feel like this”. You can also try to practice this positive talk through mindfulness techniques or compassionate exercises (these can be found through the references below). Rather than being harsh on yourself you can learn to have a more compassionate space for any unpleasant feelings. Of course, this isn’t always easy and is something which will come with time, patience and encouragement. Remember you are allowed to be a ‘masterpiece and a work in progress simultaneously.’

For decades, research and psychologists have suggested practicing simple self-compassion techniques in our daily lives can help increase our wellbeing, resilience, motivation and drive while reducing self-criticism, self-doubt and worry. I am a big advocate for self-compassion. By learning to be kinder to myself, understand my thoughts, feelings and behaviour I have learnt to nourish, flourish and ground myself in these difficult times – and so can you! Learning to understand your mind, body and soul is not an easy journey but it is a meaningful one. Try to take a step back from time to time to focus on the journey and not the destination.

As this comes to an end it doesn’t have to be the end! Please know that this is just my own reflection of self-compassion and the meaning I have extracted from my personal research. However, if you are interested in exploring self-compassion some more, below are some useful sources to help you get started:

Useful References:

https://self-compassion.org/

https://www.getselfhelp.co.uk/docs/GILBERT-COMPASSION-HANDOUT.pdf

The Compassionate Mind (by Paul Gilbert)

Posted on November 22, 2021 by The Cellar Trust

Developing a meditation practice

by Kenwyn, the Cellar Trust

It’s unusual to open a lifestyle magazine these days without finding a feature on mindfulness or meditation. The practices range from simple breathing techniques, lasting a few minutes, to punishing silent retreats that extend for days or even weeks, and play havoc with your knees! Although I’m told the benefits are well worth the sacrifice.

For me, the key to effective meditation practice is consistency, plus quality is always preferable to quantity. Working in crisis support at Haven, I often suggest clients start and end their days with a simple meditation. We spend so much time and money ensuring we look good on the outside, but it’s the inside that truly matters, and most can find a few minutes of mindfulness in our morning and evening rituals.

What it meditation?

Meditation has long been practiced in the lay community and by all the world’s major religions, but most commonly associated with Buddhism, which originated in India over 2,000 years ago. There are countless methods, some extremely challenging, but the most involve concentration on our breathing. You can simply pay attention to the gentle flow of air through your nostrils or watch the slow rise and fall of your abdomen.

Many beginners choose to download meditation apps, such as Headspace or Insight Timer, which offer guided sessions of varying duration. They can also be filtered according to subject, such as insomnia, anxiety or depression. Personally, I like to cut out the middle man, but everyone is different and it’s great to experiment with different approaches.

Some simple tips

I’ve practised meditation for decades, yet the problem of mind-wandering never goes away! Even 80-year-old monks and nuns, who’ve practised since childhood, report finding themselves wondering what’s for tea or what that noise outside is. The typical reaction to this tends to be one of annoyance, whereby we end up chastising ourselves for losing concentration. This is clearly counter-productive, so I’d like to recommend a different approach.

Imagine your concentration embodied in a tiny, fluffy kitten perched on your lap. If the kitten wandered off, you wouldn’t get angry and roughly drag it back, but gently coax it to return and settle down. Apply the same approach to your breathing. As soon as you notice your attention wandering to your shopping-list or what you’re doing this evening, calmly bring it back to your breath. Thoughts will inevitably arise but you simply watch them pass like clouds through the sky of your awareness, without becoming attached to them.

Comfort is important and, unless you’re a bendy yoga adept, it’s not necessary to twist yourself into a complicated pretzel! Just find a comfortable chair and try to keep your back straight and your head in line with your spine. Rest your hands wherever they feel comfortable. You can choose to close your eyes or keep them relaxed but open.

The science behind meditation

Research conducted by neuroscientists has shown in MRI scans that regular mindfulness practice can dampen activity in regions of the brain (including the amygdala and prefrontal cortex) that govern our reaction to various stressors. Other studies, using EEG machines, have revealed that theta brainwaves (linked to relaxation and deeper spiritual experiences) are more abundant during certain meditative states. Alpha waves, associated with wakeful relaxation, have also been seen to spike.

There is plenty of evidence, both scientific and anecdotal, that a regular mindfulness regime can lead to improved cognition, memory and mood. They may also have beneficial effects on blood-pressure, heart-rate and general physical health.

Science aside, I’ve personally found meditation to bring plenty of benefits. Try not to see it as a chore but something you can quickly come to enjoy and actually look forward to!