My initial thoughts on mental health

“Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain, but, importantly, YOU ARE NOT THE RAIN.”

Matt Haig, Writer

Everyone has mental health. Just as they do physical health. Sometimes it’s good. Sometimes it’s not.

According to the World Health Organisation (WHO), “Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.”

Physical health professionals, GPs, physicians etc, are there to tell us if we’re unwell and what we can do to look after ourselves better. Sometimes with advice, sometimes with medication and sometimes with physiotherapy.

With mental health, we have exactly the same available. Sometimes we are told to exercise, take a break, get some sleep, eat a more balanced diet. Sometimes we are given medication such as anti-depressants, and other times we’re given therapy, counselling, Cognitive Behavioural Therapy etc.

So why do we not talk about it in the same way?

Photo by Kristina Flour on Unsplash

Because we can’t see mental health. Some of us are terrified by it. Many of us don’t like the things we can’t see, so mental health has been portrayed to us by the media for decades as quite fucking scary actually. You know what I mean. All psychopaths are serial killers etc. Certainly not actually…

During my mental health first aid training I was told Psychopaths can be high functioning business people who ultimately have high levels of focus. They don’t enjoy and/or develop human relationships and therefore can be ruthless, which, in turn makes them very successful – made perfect sense to me.

Don’t get me wrong, the media is getting better. More and more conditions are represented now by characters on TV. Soap operas are a prime example. Bipolar sufferer, Stacy Slater in Eastenders for instance. It does seem to have helped a lot of people. However, soap operas need to dramtise for their audiences so you tend to see the most extreme versions of the condition. There are however programmes which represent the conditions perfectly. Apple TV’s Ted Lasso is genius. This article by Buzzfeed tells you what I mean by this. And of course, Ricky Gervais’ Afterlife is a perfect portrayal on how bereavement can affect someone. His open dialogue on feeling suicidal is both touching, heart breaking and funny all at the same time. A rare combination for topics around mental health. We certainly need more of this on TV.

After studying mental health first aid, and overcoming my own mental health struggles – more of this in the blog posts to come – I found my passion. Finding ways to openly talk about mental health and bringing it to the conversation has certainly helped me and others I know. Even the activity of writing down your story can be therapeutic in itself.

So…Insanely Normal is here to help me get some of my stories out of my head as well as giving others a chance to share theirs. A blog where we can all talk about our mental health in a frank, open and safe environment. The same way we do physical health. And a place where people can come and read about experiences similar to their own and understand that they are not on their own.

This is a place where everyone and anyone can share stories of their own experiences dealing with, over coming, recovering or managing mental health. And you are welcome to get involved.

Because you know what? Mental health is insanely normal. 

Something’s got to give

“Stress is the trash of modern life. We all generate it, but if you don’t dispose of it properly, it will pile up and overtake your life.”

Danzae Pace

I’m suffering from burnout. There I said it.

It may not be too surprising for those who know me, but I may have taken on too much. In fact, there is no maybe about it. I HAVE taken on too much.

Photo by Aron Visuals on Unsplash

To sum up, this is what I have going on in my life right now:

  • I am raising two young children. A 5yr old and 7yr old to be precise
  • I have a full-time job as an engagement and well-being partner in a large UK media agency
  • I am in the process of studying an MSc in Psychology, Neuroscience, and Mental Health
  • I am a current scholar of a leadership and personal development program
  • I am an executive ambassador of a school training program through CIPD
  • I am the co-chair of the mental health team at work
  • I am a speaker at a workplace well-being conference
  • I am a content contributor to a wellness business
  • I am writing a book
  • I dance, do yoga and weight train to remain healthy
  • I am a sister, a daughter and a friend to many loved ones in my life

It’s a pretty extensive list when you consider the number of hours in a day.

Don’t get me wrong – I love being busy. And I’m glad I have found a career I genuinely love around a topic that means so much to me. However, as it moved into a new direction and as much as I am enjoying the learning elements, learning takes time.  And time is precious.

My career is going well. I’m being asked to collaborate on projects in both the business I work in but also in the wider industry. My experience in wellness has led to my opinion being sought out at conferences, podcasts, and thought pieces. This, of course, is great, but this takes up additional time to plan, write, prepare, and think.

My MSc study is going well. 21 hours a week has been dedicated to it since September last year, and I’ve passed the first three modules, with my results getting better every time.  

I dedicated the right time to the scholarship program, and I am about to graduate this May.

But I am struggling to keep up.

Photo by Eric Ward on Unsplash

I’ve put on weight as I’m struggling to find time to exercise. The side effect of this is a low mood. Not due to the increase in weight, as that’s not noticeable, but the lack of the feel-good hormones I get from it has impacted my thinking. My mood. My headspace.

My book has been on pause for months as I can’t dedicate the time I need to get it going.

But the worst of it all is the relationships in my life. They have taken the worst hit. I am a communications professional, but as so much of my current workload is communicating, I’m struggling to communicate with those who matter.

I have six email accounts. One for work, one for Kings College, one for my blog, one for personal, and one for school updates. Not a single one of these is in order. My personal account has over 1000 unread emails. My work account, up until yesterday, had over 2000 unread emails. I’m missing comms from my children’s school and struggling to keep up with what they need to bring/wear/sign up to.

Let’s talk WhatsApp groups. I have a work team WhatsApp, a scholarship WhatsApp, a family WhatsApp, a sisters WhatsApp, and several friend groups, and then with the MSc I have one for the course, one for each module, one for each essay title plus one for the UK students, and one for London students. Most of which are currently on mute.

Add to this the several notifications from Twitter, LinkedIn, Instagram, and Facebook.

The only reason I am functioning is that if there is one thing I get right, it’s sleep. I sleep very well for 6-7 hours each night. Probably because I’m shattered. Not the standard eight but my sleep is not impacted – thank goodness. As a mental health professional now, I am aware of how quickly I would start to deteriorate if sleep joined the pile.

Photo by Prateek Katyal on Unsplash

So what am I going to do about it?

I didn’t want this to be a post about me just moaning. I want it to be reassuring. So I’m taking some steps to ensure my headspace improves. If you too are dealing with too much – perhaps some of what I am doing below may help.

Reclaiming time not well spent.  

I have decided that this will be my last MSc module. I will walk away from uni with a post-grad certificate. I told myself for far too long that I needed credibility to be successful in my new role. The thing is, my experience, empathy, and determination were getting me there already. I have a unique skill set and one that is enabling success in this newfound field. I do not need a MSc to be good at what I do.  Also, I’m aware that 21 hours a week is a lot. I hate telling my children, “Not now; mummy needs to study”. It’s not fair. Also, this MSc is costing me £18k. I am saving for a new home, and this is putting a stopper right in that plan.

Exercise once a day.

This is at the top as many people link exercise to being proud of how they look. Exercise should be about being proud of looking after yourself. Whether it’s an hour a day at the weekend or 20mins a day during the week – anything is better than nothing, and from the workout I had this morning, there is already a huge improvement in my mood. Small steps folks. Small steps.

Photos courtesy of my 5year old

Stopping interruptions.

One thing I do not use enough is my out-of-office replies or my busy status. When I’m’ in the middle of something, I tend to get interrupted by something else. Lose my flow, and at some points – quite often, actually – I’m doing 4-5 different things at once and not completing any of them. Carving out time in my diary to do the jobs that need completing and saving time to view messages separately rather than mixing the two. This step will hopefully enable my time to be more focused, and I hope results in crossing more off my to-do list.

I’m removing myself from unnecessary mailing lists.

After cleaning half of my work inbox yesterday, I realised how many things I’ve signed up for that I don’t have the time to read. It takes more time to delete the bulk of this lot than I could ever dedicate to reading it, so if it’s no longer important/interesting/useful, delete it.

Getting rid of notifications.

Until the study is complete, I’m taking a break from social media. I have decided not to remove myself fully as I keep in touch with various people through different channels, but I don’t need to check them all daily. One thing I will remove is TikTok. Tiktok I’ve found, provides a great way to increase my procrastination. Something I do not currently have time for. I will remove the notifications from Facebook and Twitter and just keep Instagram for personal and LinkedIn for professional use. Everything else can wait.

I’m setting boundaries.

Boundaries for me more than anyone else. My working hours need a hard stop. My time for the children needs to be more focused. I need to see my friends and family more. Until the last module is complete, I’m aware that my time is limited, but even organising future dates of when to spend time with others is enough to put my mind at ease that they are not being forgotten. Also, remember that time spent with those I enjoy is just as good for me as it is for them.

Finding time for me.

As a working, studying parent, my time feels like it permanently belongs to everyone else. To ensure I am at my best for everyone else in my life, I need to find time for myself.  Time to exercise. Time to have fun. Time to relax. Time for quiet. Carving out a day per month to do the things that are important to me – outside of work, study, and parenting. One day per month is not enough – I know, but it’s a start. Treating me as a top priority is key to a better life balance. I know that everything on my list is for me, but it’s about what makes the best version of me and doing that more.

To sum it up

If you are suffering from burnout or if you’re close to it, try and make small changes. Don’t be overwhelmed by it. Tell your loved ones how you are feeling. Tell them how you’re trying to cope too. A good friend of mine recently told us why she hadn’t replied often to our friendship group. And it was her honesty that spurred me to be honest with myself. Once you’re honest with yourself and with those who matter to you, you can start to plan how to make things better.

I’ve said it once already but small steps folks. Small steps.  

Intrigued by therapy? – Consider watching Stutz

“There is a pearl around every turd as through everything bad, there is a lot to learn and this can lead to a lot of good around an event”

Jonah Hill

I’ve just spent my Sunday evening watching Stutz on Netflix. I didn’t know what to expect but the idea of learning something about someone else’s therapist had me hooked. The trailer flashed on to my screen with Jonah Hill stating that by going to see this therapist, his life was made increasingly better as a result and if there was a chance this film could do the same for someone else, he wanted to try.

The first thing to note is this isn’t just any therapist. The documentary’s namesake, Phil Stutz is certainly not your average therapist. Those in the field will most likely agree that he goes against the status quo, has an obvious personal relationship with Hill and thrives on wanting people to leave his sessions feeling better.

The main take-home from the film is a series of tools that Stutz himself has created. Many of which are extremely straightforward and can instantly allow you to think about your life, your way of thinking, and yourself differently. I am going to repeat them all for you here. In fact, this is why Stutz himself agreed to do the show. He wants more people to learn these tools. He wants people to become better versions of themselves. The film gives insights into the therapist himself, showcasing his own faults and misgivings. A broken human helping others to mend. Let’s kick off with the first.

Your life force – “the only way to find out who you are or what you should be doing is to activate your life force because your life force is the only part of you capable of guiding you when you’re lost”

If you think of your life force like a pyramid – you will start to feel well when you change your relationships with all three levels. First off, Stutz talks about the lower tier. Your physical body. I myself learned the impact and importance of my physical well-being and the link with my mental health when I found fitness during the lockdown in 2020.

When you look after your own body, you find this newfound respect for yourself. It’s pride but not in how you look, which Jonah mentioned – this is where he and others around him got it wrong. It’s pride in taking good care of your physical self.

The second tier is other people. Your relationship with other people can massively impact how you feel and who you want to be. If you’re depressed, you may start to back away from relationships, close doors on friendships, or be less polite to strangers in need. Not surprisingly, none of this helps. Building better relationships with other people can have a profound positive effect on who you become. When I started to feel better physically, I spent more time with people. I networked better and listened more.

Finally, the top tier is your relationship with yourself. When you start to have a better relationship with yourself, life gets better. It just does. Learn to like yourself. Learn to love yourself and most importantly, learn to manage the negative feelings you have towards yourself.

This moves us on nicely to tool number 2.

Part X. Part X is the villain in your own story. It tries to f**k shit up. Part X is the voice of impossibility. Whatever you try and do, Part X will always tell you it’s impossible.

You can’t get rid of Part X. You can suppress it for a small amount of time but it will always come back. We need Part X in order to understand who we are. According to Stutz, there are three aspects of reality that no one gets to avoid.

The first is obvious. Through pain, we learn to recover. We’ve all heard the term ‘What doesn’t kill you makes you stronger’ and we need suffering to make us better. We need bad things to happen to us in order to help us understand someone else’s pain. I myself for example needed to experience the utter darkness of poor mental illness in order to guide others to health. Without my personal experience, I couldn’t empathise with others. I need empathy to listen.

Uncertainty is life in general. None of us know what can happen next. And constant work means we are always looking for ways to improve.

It’s interesting to wish away Part X however, if heroes didn’t have villains, there would be no story. There would be nothing learned and therefore nothing gained.

Interestingly, we learn from everything we do. Life is one long lesson. Not always pleasant but we learn from it nonetheless.

Around 25mins into the film, there is this beautiful moment. A moment where the flakiness of TV and film is stripped away. Hill appears uncomfortable to talk about his own experiences throughout the first half with Stutz openly talking about the death of his own brother and turning the focus to Hill who shifts awkwardly in his chair before turning it back to Stutz.

You can see at these moments within this film, it was not Hill’s intention to have a public therapy session but to learn more about the life of a therapist. However, the vulnerability of Hill in this midway scene, when he talks about how he’s lied to Stutz, reveals the green screen, and even removes his wig (a prop to create continuity) instantly pulled me in further, and made want to see more.

This brings us on to tool number 3.

The string of pearls. The pearls represent our experiences. To boost your motivation, you have to tell yourself ‘I am the person that puts the next pearl on the string’.

None is greater than the other, but they all add up together to be our experience. However, inside every pearl is a turd. This is the moment when Jonah’s quote impresses Stutz who originally says inside each pearl is a turd but what we learn from this creates the experience.

Not every experience will be perfect. Something will go wrong and learning from it rather than letting it beat us will allow us to take control of it and allow us to come out of it improved rather than defeated.

Hill moves into the next section talking about his lack of self-esteem and his need for happiness. This leads to the next tool.

The Shadow: Here you need to visualise a part of yourself or a time in your life when you were ashamed of yourself. A part of you that you didn’t or don’t like. This part of you comes up every now and then despite you improving those parts of you.

According to Stutz, this part of you only wants attention from you. No one else. He says to consider how you treated that part of you. How did you feel about yourself when that part of you was prominent? And what can you do now to make up for how you treated that version of you? Don’t hide that version of you. If you’re content with your whole true self, what other people think matters less.              

If you do not give your shadow attention or respect, your shadow will disrupt your life and can be quite disruptive.      

Hill reminisces on how he met Stutz five years prior and talked about his lack of self-esteem and how he just worked to achieve success. This leads on to tool number 5.

The Snapshot (a.k.a. The Realm of Illusion). You’re looking for a perfect experience. An illusion of fantasy that will not happen.

Hill talks about how success and awards at work allowed him to feel better but it didn’t ‘fix him’. When it didn’t work, it made him even more depressed. The media joined in talking about his weight and kept him from moving away from his shadow. He states that Stutz allowed him to develop a new opinion of himself and to move away from the snapshot. The snapshot will never improve you and is most likely not related to the things that are causing you most damage.

If you imagine a person down on their luck, living in poverty with no support, winning the lottery. They may now live in riches however, the support they now have might not exist without the money so is it real support? If it was the friendship and supports this person was missing, the money is not the answer to fixing it.

I went through a period where I believed I was crap at my job and I needed to be better at my job to feel good. I wasn’t crap at my job. I was crap at celebrating myself and ignoring my imposter syndrome.  Sometimes the snapshot isn’t always what you want it to be or it’s not the thing you need to strive for to make yourself feel better.

In the next scene, we meet Hill’s mother. They do a joint short session together talking openly about what they need from the other to have a better relationship. This leads Hill to ask Stutz about the relationship with his mother, who saw her own father beat her mother and siblings and not her. She lived her life hating men and regularly said this throughout dinner conversations. She was stuck in the maze.

The maze. A period that always involves other people. It involves Part X who always wants fairness.  You tell yourself I’ll move past this once they admit their wrongs. Being in the maze is essentially being trapped in the past and not allowing yourself to move forward.

The average person wants to be paid back. The only way you can get out of this is through Active Love. Stutz goes on to tell us to ‘imagine yourself taking in all of the love in the universe. Gently but firmly place all of it in your heart. You are now the master of love in the universe. Now picture the person you’ve learned to hate/despise and face them, sending all that love you’ve concentrated toward them.

You hold nothing back. You give everything. You feel your love enter the other person’s body, and you become one with them. If you can become one with that person, you can become one with anyone. This will free you from the maze. So do you want to be right or do you want to become something more? You can get the days/hours back that you wasted on hating them.

There is then a moment where Hill takes on the role of the therapist, and we learn a little more about Stutz. His relationships and how Parkinson’s has stopped him from going for what he wants. They both joke about how they hide pain with comedy and I myself am certainly guilty of this. Hill mentions that relationships only work if we are only ever truly vulnerable but we hold ourselves back. They lead on to the next tool.

Radical Acceptance. Find a state of not getting into negativity but figuring out what am I going to do about it right now. Find something positive about the situation, and although there are negative elements, you are not allowed to say them to yourself. Squeeze the juice out of the lemon. Find the good in small things. Look at all events as having value. If you can do this, you are then in the zone of tremendous opportunity.

The Grateful flow. Sometimes when the black cloud is hanging over us, we forget the sunshine is above the cloud. The question becomes…how do we penetrate the cloud? The answer is gratefulness. There is always going to be something good up there, even if you can’t yet see it. If you create the good things in your mind that you’re grateful for, you say them to yourself and say it slowly. You need to feel it. Next, feel like your going to think of something else but don’t. Feel the thought of it and let it overcome you. Don’t say things over and over. Don’t argue with your own thoughts.

Loss Processing. This is a tool that allows you to process loss. Most people are bad at this. It doesn’t involve you preparing yourself to lose everything. It’s about understanding that you are still you without what you’ve lost.

If we put too much emphasis on ourselves based on something we fear losing, we allow it to control us and who we are. This was a simple task when Stutz told Hill to imagine you were holding on to something you’re afraid to lose. Like hanging off a tree branch. Then imagine letting go and falling but not fast, gently. He then says you now fall softly into the sun and your body becomes the rays. Your physical body is now gone but you are still part of something more.

This one I struggled to comprehend as when he said to imagine something you’re scared to lose, I pictured my children. I couldn’t help it as they are the thing that I would be terrified to lose most. This tool didn’t help me here as without my children, I don’t believe I would still be me. Perhaps I could try it with other things – my job, my home, etc and have a different outcome. Who knows. Maybe I’ll try again later.

In conclusion

This film is a beautiful picture of human relations. It’s a deep insight into the power of therapy but also about the intimacy of a therapist and a patient who have a deep level of love and respect for each other.

There are moments of genuine laughter and smiles from the people I’m watching and myself. There are also touching moments of deep vulnerability between both therapist and patient. I looked into myself a lot during the film and I’m grateful for seeing it. All in all, I genuinely found it beautiful with some extremely useful tools that could help anyone approach life a little differently.

The benefits of understanding our mental health

“Not until we are lost do we begin to understand ourselves.”

Henry David Thoreau

After a close family member of mine almost lost her life to suicide, I started to pay more attention to information about mental health and illness. Up until that point, it rarely crossed my mind, if ever. As a HUGE horror fan, I had seen the classic depiction of mental illness in film – usually featuring an asylum or psychopath or both – but little did I know at the time, how wrong those depictions actually were.

At school age, we are taught quite a lot about our physical health. We’re told what foods are good and bad for us. We’re told about the quality of a good night’s sleep and let’s not forget the prevalence of PE on everyone’s timetable. (Horror flashback to the blue gym knickers and communal showers of the 90’s).

However, well-being was not on the curriculum back then, and even though well-being is starting to form part of the education system in some schools, the science behind mental health and illness is still very far from where it needs to be.

In 2019, I was offered the opportunity to train as a mental health first aider through work. I jumped at the chance as I generally believed, as the saying goes… if I knew then what I know now… the difference I could have made. I wanted to know the ins and outs of mental illness and possibly help to save someone before they got anywhere close to crisis point. Little did I know how much that training would change my life.

The training, provided by Mental Health England is a two-day course that teaches you a whole host of additional skills. Skills that I now believe are not only useful to everyone but crucial. I learned how to really listen to people. How to give them my undivided attention and give them the space they need to really open up. I learned about a plethora of mental health conditions ranging from the common, like depression and anxiety, right through to the more complicated, like multiple personality disorder, schizophrenia, and the worst outcome of them all, suicide.

The trainer (in my case, as it varies) was a clinical psychotherapist. She had spent time in psychiatric hospitals and used her own historical experience as examples when talking to us about the ins and outs of specific conditions. We learned how different medications work and she even told us about the chemicals used in over-the-counter medication as well as some shocking truths about what is available without prescription.

We learned that more women are diagnosed with mental illness than men. However, more men self-medicate via alcohol and drugs and sadly, suicide is now the number one killer of men aged between 18-30. It makes me wonder that if men were not told to ‘man-up’ so often, would this still be the case? Perhaps we need to start seeing more pictures of crying men in the national press. Photos like the recent image of Nadal and Federer as many of us seem to be ok with crying at a funeral and nowhere else. As a woman, I apologise when I cry. And I am a big cryer. Always have been.

It certainly made me consider the way in which I parent my son. I now make a conscious effort to tell him that tears are healthy and emotions are normal. Sadly he may be picked on a school for believing me but I live in hope that we as a species can start to un-pick previous bad behaviours.

I walked out of the sessions on both days needing time to digest everything I had just heard. It was tough to listen to and painfully heartbreaking case studies lingered in my mind for weeks afterward. I’ve always been fascinated by human behaviour – in fact, I can not think of a topic more interesting than what we as a species get up to. This course changed my future path. I changed my job from marketing and new business to marketing and wellbeing. I started working pro bono for charities and I’ve since trained in wellbeing strategy, and wellbeing consultancy and now even gone into higher education to learn more.

I have learned that we have been broken by our own evolution – or lack of it. Our world has evolved around us but the human brain is still such a complex organ. The amygdala for example, is a part of the brain that processes our emotions. If we’re in a situation that causes us distress, major or even minor, the amygdala sends a message to the hypothalamus that reacts by pumping adrenaline into our bloodstream allowing us to prepare for fight or flight. This is usual among all mammals.

For human beings, it used to come in handy. Specifically when we had such predators as saber-tooth tigers to fear. It gave us the energy we needed to escape and quickly. However, we are now top of the food chain and many of us, thankfully, will never be in a situation where we fear for our own lives. That part of the brain however is still very much working in the same way it always has. Unfortunately it now allows our bodies to overreact to stressors that are not life-threatening – traffic jams, work deadlines, family arguments, debt…the list goes on.

Photo by Nsey Benajah on Unsplash

Over time, this chemical can have negative long-term effect on our bodies and our health. It can cause physical symptoms like high blood pressure, and research has also recently linked it to obesity. However, the phycological effects are exactly as you would imagine. Anxiety, stress, depression. Mental illness is not just an emotional issue. It’s a chemical issue. And one that we are not in control of without support. The stigma around mental illness and its treatments is still rife. However, if you consider that it’s a chemical issue, taking another chemical to control it makes perfect sense. Understanding how to trick our brains into thinking differently via therapy or other holistic treatments also helps to make it make more sense.

As someone now in the throws of a Psychology master’s, I am very aware of the complexities of psychiatry. The stigma within the health community is rife, let alone the stigma within society. However, if we all knew a little more about how our bodies and our brains work together, are we not more capable to make sense of our mental health?

I didn’t even realise I was suffering from a mental health condition myself until I undertook the first aid training. I was functioning but I wasn’t well. Postnatal depression can go on for so long after such a huge life change that many of us believe this is just a new norm. I did not for one minute consider it to be part of a fixable problem. In fact, not a single mental illness is life-threatening. Yes, the effects of untreated mental illness can be devastating and suffering without support can significantly lower life expectancy. But unlike physical illness and disease, a mental health diagnosis itself will not kill you.

Photo by Mike Cox on Unsplash

To top it all, we’ve all just been through a huge existential crisis with the pandemic and the result is now a global mental health crisis – a crisis that has been predicted to cost the Global Economy $6trillion by 2030. To put that into context, in 2010 the cost of mental health-related issues was $2·5 trillion. That will be an increase of 140%!

If we’ve learned anything from this, education on mental health and illness needs to significantly improve now. I am certainly not saying we all need to do a degree or MSc in psychology but if you get the chance to train as a mental health first aider, or your company already offer this training – take it. Unlike physical first aiders, I don’t think we only need one or two on-site within families and businesses. Mental Health First Aiders or those who learn more about mental health and illness make better line managers. They make better leaders. They make better parents, siblings, and friends.

They make healthier human beings.

Understanding mental health is the best way to combat mental illness.

In my opinion anyway.

Let’s talk about responsibility

“Responsibility is accepting that you are the cause and the solution of the matter.”


I remember the moment I eventually realised I was mentally unwell. I had
shouted at my son who was only 2yrs old at the time. When I say “shouted” it
was not the shout a scared parent bellows when they fear for their child’s
life. He didn’t run into traffic. He had made a mess and I really shouted at

I do remember being emotionally exhausted. I had left him with his sister
playing in their bedroom while I was cleaning the house.

I can’t even remember what mess he had made exactly, which is why I feel
even more guilty thinking about it. It wasn’t a big enough deal to stay in my
head but I do remember my reaction which was most likely not in-line with the
act itself.

This was certainly a clue that I was unwell. My reaction to a lot of things
were not in proportion to the events themselves.

Photo by Simran Sood on Unsplash

I realised I was shouting a lot. It was worse at home towards my child and
his dad. The guilt I felt about leaving my daughter when she wasn’t even one
was enough to keep her out of the firing line.

I didn’t shout at my friends or the rest of my family. I held all my anger
deep down when talking to them. Telling them I was tired but hiding how unhappy
I really was.

At work I wasn’t shouting either. Maybe I knew I would have probably lost my
job. However, I was rarely in a good mood. I laughed with my colleagues over
bad jokes and joined in conversations. From their perspective, I’m not sure I
made it obvious that anything unusual was going on. They probably and naturally
assumed I was ok if just a little moody.

This is why mental illness can be tricky. Sometimes the person going through
it doesn’t even realise it’s happening and when they do, it is possible to hide
it from most of the people around them.

Many people who have a mental illness without diagnosis will not accept
responsibility for their actions as their actions are just a consequence for
something else.

Unfortunately, those who have a diagnosis but haven’t been given the right
support, whether that’s access to therapy or medication, still continue to
evade responsibility. It can become very easy to blame mental illness for your

However, if you have that diagnosis, it soon becomes your responsibility to
ensure you do everything you can to improve it.

Sadly our NHS services do not have enough funding for physical healing but
you know if you go to A&E with a broken leg, it’s highly likely you will
not leave that hospital until you’ve had it confirmed with an X-ray and most
likely had your leg put into a cast.

With mental illness however, a diagnosis isn’t always that straightforward.
Sometimes it is but the remedy, whether in medication or therapy, isn’t always
straightforward either.

However, once we’re aware we’re unwell, we not only have a responsibility to
ourselves but also those around us. Illness makes it difficult for us to
control the triggers that set us off, but we do need to work hard on how we
respond to them. Anyone who has experienced CBT will be aware of this. It’s all
about reframing the situation and not focussing too much on the bad.

There are people however who want to feel good but can’t. Ask for support but don’t get it. Want to recover and work really hard to get their life back on track but struggle. Keep talking. If you have no one willing to listen, try out any of the resources on this site. Someone is always willing to hear you out. 

Sometimes, its hard to know when we’re not well. Even when we’re being told. 

Thinking back, I have a sister who is two years younger than me. We grew up
together and loved each other’s company until we were teens. I think it’s fair
to say we were not friends throughout these years. However, once we came back
together over 15yrs ago in our 20s, we soon became good friends – best friends
even. We’ve only ever had disagreements but not exactly an argument.

Not too long after me shouting at my son, we fell out. She was genuinely
worried about me as she could see the difference. She knew the real and well me – 
even if I was still in denial.

We fell out as I tried to cover up my pain and was frustrated that she
didn’t believe me. I was angry that she could see what I had unknowingly spent
so long trying to hide.

The fear of falling out with my best friend and the person who knew me
better than anyone else was too much to take. Within days I had explained why I
was so upset and apologised. And although she accepted it, I could see she
wasn’t convinced by the story I was telling us both.

After recovering from mental illness I was finally able to see all of the
ways in which it had affected me. How it had affected my relationships and how
it changed the dynamic of my family.

The minute I started to get better, I was able to take responsibility for my
own actions and behaviour. I made a lot more apologies than I normally would have.

Even when arguments happen or can happen, I am in much more control of my
own reaction to it. It’s easy to state you can’t control how someone behaves
but you are in complete control of how you respond and react to it – even if it
takes some serious work.

The moment you realise you can reframe everything, it gets easier.

Recently, I met an incredible man called James Brett. I won’t give you too
much backstory as if you get the chance to see this man speak, I urge you to
take that offer. James has had one of the most difficult starts in life, abuse,
the suicide of his own mother, crime and cancer to name but a few. However, this
man takes all of the anger he feels for the wrong in his life and focuses that
energy in a really positive way. Check out his website to see what I mean.

He talked about feeling lucky to be alive. He takes solace in the moments he
has to wait. He doesn’t allow the stresses of life to get the better of him.

My life has been easy in comparison to James’.

I know, its all relevant, however, if a man who has gone through so much darkness can find light, I’m sure there is hope for us all. If we have hope, we have something.

Take responsibility for what you do. If you can’t, take responsibility for
how you handle it and always be accountable for what happens next.  

The benefits of finding purpose

“If you can’t find your purpose, figure out your passion. For your passion will lead you right to your purpose.”

Bishop T.D. Jakes
Image provided by http://www.filipkominik.com/

Without purpose

Three years ago My life was only divided into two parts.

Motherhood and work.

This was certainly not in equal measures.

At home, I was the main care giver on the weekends while their dad did most of the care in the week. On weekdays, I dressed my son and took him to nursery while my partner dressed our daughter before she was picked up by family.

I then travelled two hours by train to work where I muddled through before getting home just in time to kiss them both goodnight.

On weekends I did the majority of the childcare. I also did most of the cooking, housework and laundry. I didn’t feel burnout as I was permanently burnt out.

After the birth of my son, I struggled with PND and although unlike most media suggests, I had a brilliant relationship with my son. My PND affected my relationship with his dad.

As things were not great at home, after getting back to work, I threw myself back into my job and was promoted to direct and lead the entire team.

I thought things were starting to pick up again and then I became pregnant with my daughter.

Mat leave with both kids was tiring but I didn’t miss work in the slightest. I got to spend all day with both children and I threw myself back into motherhood.

During this time, we had moved out of London and into the centre of Kent.

Finding friends in a new place is tough. Finding friends on mat leave is almost impossible.

Therefore, I didn’t do anything for myself in this time. I can count on one hand the amount of times I asked family to babysit and as I had no friends local to me, I didn’t really need to.

It was a lonely time. But I ignored it. I just focussed on the children and didn’t even notice how much of myself I was losing.

Because of this guilt I didn’t really push myself at work. I felt as though I didn’t deserve a promotion and told myself I’m at the highest level I need to get to as anything more would result in more time away from my family, and the guilt I felt wouldn’t allow for that.

When I went back to work, the PND crept back in. This time I felt guilty. Guilty for being at work and two hours away from my children but I also felt guilt when I left the office on time to ensure I got home in time to relive the family who were watching my children while I worked.

I did feel moments of joy through my children but I found very little joy for myself.

Realising my purpose

Image provided by @austin.chan

However, then I trained as a mental health first aider. This training changed me. I wanted to learn more about mental health and illness and started to research it.

Lockdown enabled me to put my training into practice – supporting the wellbeing of my colleagues through the pandemic.

I realised I could learn so much more about mental health and illness and create more support at work. So, in the day, I did what I was essentially paid for, marketing the agency and helping to run the new business pitches.

In the evenings however, once I’d spent time with my children and put them to bed, I started writing well-being material to share with and support my colleagues.

I lead my agency’s mental health team and encouraged more to train as first aiders. I created a community of passionate people who could find purpose in their roles and become better colleagues, line managers and leaders.

I found my true passion.

After lockdown ended and my content was shared across our parent company and sister agencies I realised I was pretty good at it and it felt good.

I became the mental health lead for the group and have just been promoted to marketing, wellbeing and DEI Partner. Essentially the only member in my agency to be paid to protect the culture and health of my colleagues.

After an incredible experience training with TMA last week, I learned that in order to find my true purpose, I need to do something that sets my soul on fire and, if can get paid for it, even better.

Helping people sets my soul on fire.

I’m now training for a level three diploma in health and wellness consultancy with a plan to do a intro to psychotherapy in the new year.

I would do it all right now but I’m aware of my own constraints and the potential of burn out. I can’t afford to quit my day job and my new role proves that this newfound skillset has a need.

Thanks to finding my own purpose, I now have a board level position in my company. This confidence enabled me to become one of 30 marketing professionals selected for a once in a lifetime training and mentoring opportunity with TMA. And to top it off, I am studying to be a consultant in an area I love.

On the side, I am also still working pro bono for a mental health charity, writing this blog to encourage people that it is ok to talk about mental illness, and finally and, in no means least, I am also a mother, and a bloody good one at that, to my two beautiful children.

Three years ago I would have never congratulated myself. I wouldn’t praise my achievements or celebrate my own success.

However, it’s perfectly ok to back yourself. We can be our own worst enemies at times. Finding our purpose and doing things that make us happy can create a huge ripple effect with those around us.

If you can, find something that sets your soul on fire. It may just save you from yourself.

Getting comfortable with being vulnerable

“We judge ourselves by our own intentions.

We judge others by their behaviour”

Carl Gustav Jung, Swiss psychiatrist and psychoanalyst

Did you know in Psychology, there is something called ‘The Mirror Effect’? Essentially, it’s about walking in someone else’s shoes, or seeing the world through someone else’s eyes. Therapists regularly mirror body language and facial expressions in sessions with patients to put them at ease and encourage them to open up.

I’ve just experienced the power of mirroring on a leadership programme. On day one of the programme, 30 strangers stood awkwardly in a room and had to create a beat using musical instruments. None of us were musicians! This in itself, allowed us to laugh together at the awkwardness we were all silently facing. We did a few different sessions throughout the day and ate dinner together that night sharing little bits of the information we were happy for strangers to know.

On day two however, everything changed.

Photo by Tamara Gak on Unsplash

We were split into 3 teams of ten while our various speakers told us we were going to get to know each other. Now, we had already told each other our names, job titles and a sticky fact about us – mine was one I use every time this question comes up. Anyone from the corporate world will recognise the question instantly and usually have one or two facts about themselves up their sleeve just in case. This is usually to bring a little of our personalities into the space and helps us share something that makes us sound more interesting, knowledgeable, lucky, privileged etc.

The one I always use is a safe bet. When I was about 8years old I learned to say the alphabet backwards. I can do it in around 6 seconds. It comes in really handy… none of the time. It doesn’t give away anything about my personality, my childhood or my personal life. It’s pretty low risk choice and normally when I share, I’m asked to prove it almost instantly.

However, THIS ‘getting to know each other’ session was something completely different…

Our trainer started to talk about her childhood, her family. The relationship she had with her parents, good and bad. She talked about the tragedy and pain she went through when she was younger and the mistakes she made in her teens and early twenties. She talked about the lessons she learnt, how she met her husband and about details about her relationship with her three daughters. She talked about becoming a mother, the things she regretted and the things that changed her forever. She talked through her own tears when things she brought up still held pain for her and laughed at the things that brought her joy. By the end of her 15min intro we were all dumbfounded. I felt like I knew this woman better than some of my own family.

And then it was our turn…

There was something magical that happened in those few hours. I cried through the tears of others sharing their stories – so much so in fact that I didn’t really cry through my own – not sure there were many tears left as I went 6th out of the 10.

However, the vulnerability of the people in that room allowed me to open up more than I ever could have planned. I said things out loud that I had never said before in my life. I’ve always thought I was an open book but there were parts of me that even I held back from me, my friends, my family. My secrets. My lessons. My mistakes. These nine strangers and I now knew some of the most intimate things about each other. Things we’d kept to ourselves our whole lives.

It was the most powerful group therapy session I’d ever had – Not that I’ve ever had group therapy before. Sharing my own story was cathartic and liberating. It was freeing and pulling off that mask to show who you really are enabled me to build soild relationships and friendships throughout the week. I no longer had to play a role. A role I thought others wanted to see. A role that was exhausting to stick to. No, now I was able to be my true self. The real me. Warts and all.

Hearing the stories of these people, people I had only met 24hours before, created bonds that will now be very tough to break. We were together a total of five days in that hotel in the middle of beautiful countryside outside of London and I have never experienced connections like that happen so quickly. I’ve never felt anything so powerful in my entire life.

Photo by Viktor Forgacs on Unsplash

The training we were on was part of a wider scholarship programme for The Marketing Acdemy. This part of the training was from a programme called The Living Leader and was created to help us all become brilliant leaders. The strategy behind it was pretty straight forward… Revealing ourselves and allowing people around us to learn about us, what makes us tick, what can trigger us and keep us awake at night, enables our teams to work better with us. It also gives them the opportunity to open up and share their stories ensuing that we enable them to play to their key strengths, find good working patterns and truly understand the people we rely on professionally.

This got me thinking about why I believe some people find it easier to support others on their mental health journey. If people are willing to show their own vulnerability, this in turn can make others feel comfortable and therefore open up. They don’t need our life stories, but by being open about our own journey with mental illness can enable them to freely talk about their own. Without judgement.

If you want to have a good understanding of the people around you, tell them about you. Tell them everything that has created the you that you are. Hopefully in turn, they will mirror you and share their story too.

And for those of you who are concerned someone you know is hiding something painful and suffering in silence, this could hopefully be the breakthrough you need and allow them the opportunity to ask for help.

Thanks to feeling comfortable to be vulnerable, I now have 29 incredible friends, 30 odd if you include the incredible speakers we met on this course. All of which showed their own vulnerability as part of their own storytelling. It was incredibly refreshing to witness, and experience and I honestly believe the last five days have changed me forever.

If we get the opportunity to understand the people around us, we’ll understand more about the intentions behind their behaviour and this in turn will enable us to see the world through their eyes.

The power of confidence

Mental illness can do so much damage to our self-confidence.

As is our confidence, so is our capacity.

William Hazlitt

While suffering with perinatal depression, I struggled with really bad imposter syndrome. It affected almost every aspect of my life. I never felt I was good at anything. I didn’t think I was a good mum. The thought of taking both children out on my own terrified me. I panicked that the kids would misbehave and I’d be judged by anyone who saw me. This also affected my working life too. I didn’t think I was that good at work because I was a mum, I had to leave on time and had to leave the late nights to the rest of my team. This then stopped me from pushing myself hard at all. I felt like I could only just cope with what I had.

Photo by engin akyurt on Unsplash

Now, what I had wasn’t always easy. I had a full-time job managing a team of five in a pretty big media agency, two very young children, one in nursery, one in reception. It didn’t help that I was commuting for two hours a day, four days a week in order to do that job. I was physically, mentally and emotionally exhausted. Looking back I did so much with my children. I was by their side as often as I could be. I could count on one hand the number of times I actually asked for a baby sitter. I didn’t want to give that time up. However, the guilt I put on my own shoulders happened for being sad that I still didn’t deserve a night out.

Now don’t get me wrong – I love my job. I love the agency, the people, the work itself, and my team. I feel lucky that we all collectively worked really hard, and we enjoyed it together.

However, when lockdown hit, not seeing the people I worked with every day was tough. I spent more time with these people than I did my own family and felt strange to see them only on screen – something we hadn’t really done before.

I found it hard to not have that direct feedback I would have received at our desks. Calling someone or waiting to be called felt like an interruption. I didn’t realise how much I had relied on face-time with my team especially with my imposter syndrome playing hardball.

Lockdown however meant no commute. I gained back four hours, four days a week. I had 16 hours back giving me more time to manage my house and more time to enjoy with my children. This in turn meant that the guilt started to ease and ultimately resulted in me now finding more time for me.

With the loss of the commute however, I started to put on weight. I was walking from my bedroom to downstairs and that was the only exercise I got. However, with conversations now on screen, I had to constantly look at my own face. I didn’t like what I was seeing.

Four months into lockdown, I decided I needed a change.

My partner had converted our basement into a make-shift gym, so I started exercising. I tried yoga, weight training and eventually found my passion again for dance. Every day I would spend my lunch hour working up a sweat, dancing to my favourite music and 8 months later, I was 3 stone lighter and ready to take on the world. My imposter syndrome started to slip away.

My physical health improved my mental state. (read more in my post entitled How Getting Physical helped my head to heal). This in turn enabled me to rediscover the person I was before I became a mum and identity I had lost almost completely since the birth of my son.

Spending more time with my children in the week, enabled me to go away for the occasional evening or weekend. Concerts, dinners and musicals – all guilt free.

My newfound confidence allowed me to start pushing for more at work. More areas that filled my passion points – wellbeing, mental health and D&I. I wanted to stay in my agency but work on things that truly gave me job satisfaction around my already very fond love of marketing.

I asked for more and invited myself to meetings, groups, and teams that I had no part of previously. I wanted to create a positive change and I was reading more around subjects that would help me get there.

Just before Christmas, I was contacted by a young entrepreneur who had founded a charity initiative to create a large mental health event in the UK. He was looking for support and I jumped at the chance. Not only was his idea something I already felt passionate about, but I knew my years of experience could really help him. Something I truly think I wouldn’t have believed in myself enough for previously.

Supporting the Be;Live initiative then pushed me to launch my own dreams. I started writing for Insanely Normal just after Christmas and went live with the blog on 3rd Feb – the UK’s Time to Talk Day. I wanted to create hope for others struggling with their own mental health and create a space for those who had managed and recovered and were willing to share their experiences.

So now I wake up at 6am, dress my children for school & nursery. Take one or both to their various drops offs and head home to start work. On the days I work from home, I also run out in the middle of the day to pick up my son from school. I take him to appointments or his friends’ houses before rushing back to jump on my next call. I work harder in the day than I ever did before and I do this to ensure I get a couple of good quality hours with my children in the evenings. Cooking for them, reading to them and putting them to bed almost every night.

I then spend most evenings working on my passion projects whether its content for the event or copywriting my posts. In fact, I am busier now than I’ve ever been. But I am happier. I am full of ideas. I want to learn more. I have so much more to do, and I am not going to stop until I feel satisfied. I am, for the first time in years, truly confident and back to my old self.

Very recently I was offered an incredible opportunity at work. A prestigious scholarship via The Marketing Academy. Something I had been supporting my colleagues to obtain over the years and for the first time, I was one of the chosen few. If this had been offered to me two years ago, I would have been terrified. Made an excuse as to why I couldn’t commit to it and moved on swiftly.

However I was excited. Thrilled. Ready. Hopefull.

For the first time in a long time, I honestly believe I’ve not been happier and believe I think I can make it. I want to be challenged, I want to expand my horizons and meet new people. I want to learn from them and use that knowledge to continue the changes I want to implement. I want to back myself, I want to move out of my comfort zone. I am ready to be pushed.

If I don’t get in, I’ll be disappointed but not disheartened. I entered myself into an award for the work I’ve done around mental health and just heard I was shortlisted. I am already over the moon. However, I also believe nothing will stop me on my mission to better myself. I am definitely ready to make an impact and I am very aware this newfound confidence is behind it.

This is my time.

My decline into poor mental health and journey to recovery

This guest post was written and shared by Becky, 41, Yorkshire

 ‘It’s ok not to be ok’ …. a phrase that we have seen increasingly splashed about over social media in recent years, particularly more so once the Covid pandemic really started to hit hard.

Deep down I knew this to be absolutely true and had the greatest empathy and respect for those people who could say this because of their own experience.  

But the part of me that really hadn’t been well for a very long time never let me acknowledge that it was applicable to me. 

I have always had very high expectations of myself, this combined with an innate sense of insecurity, an absolute fear of confrontation and the need to push myself out of my comfort zone meant taking responsibility and absolute control in all areas of my life turned me into a ticking timebomb when it came to my mental health.

Looking back, I suppose I was always going to ‘go off’ at some point.

I left home at 19 because I wanted to, not because I had to. My parents were brilliant and had provided me and my siblings with a very loving and secure family environment in which to navigate through the ups and downs of early childhood and the hormone raging teen years. Nothing bad happened during those years, it was all very normal. Apart from a poor choice of boyfriend at 15… but hey who’s not had one of those?!?!

I was just chomping at the bit to start my own adult life, independently from the family home.  

Whilst I was in my 20s these personality traits helped me to successfully transition out of the family home, to secure a good job, set up home for myself (with new friends) and form new (and long lasting) friendships.

I met my husband when I was 24. He lived in London, so I soon moved there, created a home with him, made new friends and continued to develop my career.  

We married when I was 31 and our first child soon followed. I approached ‘nesting’ in my usual overachieving way, and we moved house 5 days after the baby was born – because I wanted to start the next phase in my adult life and apparently that needed a house not a flat.

In 2013 (when our first born was 2), we moved to Yorkshire. Whilst I didn’t grow up there, my family came from there, I spent many childhood summers there and my parents had moved back 5 years prior. I wanted to create for our children the idyllic, country family life I’d experienced growing up. I wanted my children to have their grandparents as a real part of their lives just as mine had been. This would not happen if we stayed in London.

The views in Yorkshire

I think this may be the turning point for my mental health, but quite frankly I’ve only just realised whilst writing it down.  

Nine months into our move, my husband was made redundant. I had continued to work for the same London based company but remotely. So, whilst this redundancy was not ideal, we could manage for a while whilst he found another position.

Unfortunately, the only position he was able to secure was back in London – but the money was good so financially we could cope with supporting two households. I wasn’t fazed by the idea of running the family home, looking after 1 child and working a full-time job 5 days a week on my own.

It was physically tiring; lonely at times as I didn’t know anyone other than my parents and I didn’t have the opportunity to make new friends through work. But I didn’t see this as a big problem. It takes time to build a new life 200 miles away from your old one. I could do this, and I did it for four years.

At 36 our second child came along. I had been desperate for another child and had spent the previous three years hoping that it would happen soon. But it didn’t happen as easily as I was expecting it to. I became obsessive about it, but I hid it very well…. I’m good at that. I didn’t want to put any pressure on my husband, so I hid how desperate I was, how heart-breaking it was every month when my period came. I didn’t talk to my husband at all about how much this affected me. That’s another story, but suffice to say, it didn’t help in the long run.

But finally, it happened, my second baby was born, and all was right with the world… apart from my husband being made redundant again which resulted in him losing his business. This time it took 9 months to find a new position.

Those were hard months for him, and his own mental health suffered greatly. So, I felt that I had to be the one who was always ‘up’, always positive whilst being very aware of the dire financial hole we were sinking further into each and every day.

But finally, he secured another position, again in London. So back to running the house and a full-time job, with two small children 5 days a week on my own. Again, I told myself that it didn’t faze me, I’d done it before, and I could do it again…. I am more than capable.

We talked many times about moving back down to London, mainly so my husband could actually see his family for more than 40 hours a week. But we loved Yorkshire, we’d started to establish a network and really didn’t want to move, plus we couldn’t afford to at this point.

My parents were a great help, whenever I needed them, they were there, every time, without fail… but these core personality traits of mine would not allow me to admit I needed their help at all. So, I only let them do a little, when in reality, I could have done with a lot more.

We went on like for this for a further four years and then Covid happened.

Our local during COVID

On the one hand we have been very lucky through this whole clusterfuck – no-one close to us died, we both kept our jobs, my husband was finally at home and we had a house with a private garden so time outside the home was possible.

BUT….. there also came downsides with keeping our jobs and the husband being at home. My husband was responsible for migrating 2000+ users over to remote working at the drop of a hat, so suffice to say he was pretty busy in those early months. He worked 14-hour days and we barely saw him during the day. His stress levels were through the roof.

I was luckier in a way, whilst I was running several huge projects at work, I had the most amazing boss and team who stepped up and helped me to navigate splitting my time between work and childcare and home-schooling. But I still felt guilty about not being there all the time – even though I knew several colleagues were also going through the same thing.

At times I even felt resentful, towards my husband for having a more ‘important’ job so it wasn’t even a discussion as to who should pick up most of the home-schooling. But again, that’s a whole other can of blog worms! 😊

Home-schooling is enough to give anyone a breakdown; but trying to balance the usual childcare tasks (dealing with endless snack requests, providing meals like some short order cook in a roadside diner, dealing with the children’s own stress and anxiety, refereeing squabbles, finding new and exciting things to do with bloody recycling and don’t get me started on how Joe Wicks made me feel like Mr Blobby!) all with a full time job!. I was wearing so many hats I didn’t know if I was coming or going most of the time. And I felt that I was failing in all areas…Hello again high expectations!

But again, those core personality traits kicked in and I only allowed myself to cry twice, in the bathroom and quietly so my children and husband didn’t hear me. 

Why am I telling you all the above?

All of these things happened over a 7-year time period, not that long in the grand scheme of things. It certainly seemed like it was one thing after another at times. During each one I never let myself acknowledge that I was barely coping / I needed help / I couldn’t stop without the world falling apart. I kept so much from my husband as I was worried about impacting his mental health; I wanted to protect him.

I never allowed myself to even consider that I should stop and ask for someone to help me or that I needed to take better care of my own mental well-being. 

There was always an excuse not to analyse too closely how I really felt….my view was that I couldn’t ‘fall apart’ as people depended on me. 

To admit that I wasn’t ‘ok’ felt like admitting that I’d failed. So, I carried on ignoring how I felt for so long that it became ‘the norm.’

I was scared that if I opened up about how I felt, I would breakdown and not be able to put myself back together again. My fear of crying and never being able to stop was very real.

2021 started and whilst things were far from over with the pandemic, things like home-schooling and lockdowns had become normalised and so were less of a shock when they happened.

It was only when the signs of anxiety started to manifest in (quite frankly terrifying) physical ways, that I knew I had to reach out for help. At one point I actually thought I was having a heart attack, then I convinced myself that I had a heart condition…I never actually allowed myself to think that all of these physical signs could be triggered by my mental state. So, I stuck my head in the sand for a further 6 months.

7 months, 2 weeks and 2 days ago I finally admitted to myself that I wasn’t ok, that I needed help, and something had to give. 

I called the Dr and was assessed for anxiety and depression; given a prescription for medication, referred for therapy and signed off work for 4 weeks (initially).  

Even with the ‘validation’ of a diagnosis and treatment from medical professionals I still felt like a failure. I felt tremendously guilty about taking time out from work and the impact it would have on my team and the extra work it would mean for my husband at home – he already did more than his fair share. He really is a very good husband 😊. I was also very adamant that I didn’t want my children to have any knowledge of what was going on with me.

Back then I could never imagine feeling any different or feeling better. In all honesty I couldn’t remember what feeling ‘well’ felt like. 

In the end I took 9 weeks off work and for the first 5 I slept, a lot! After that I was able to start thinking more clearly about everything, and I was able to talk openly with friends, family, and colleagues about my mental health for the first time ever.

A few months post diagnosis I have started to feel better. I still have bad days and sometimes weeks but I’m starting to have more good than bad.

I am now able to identify behavioural traits that aren’t healthy and I’m working hard to change them. I am also better able to identify and verbalise what I need to support my mental health recovery journey.

It is a journey. Medication and time off work alone will not fix this; it just gave me the breathing space and support I needed to gather strength for the work that needs to be done to recover.

Waiting for therapy to start took longer than we as a nation deserve (again another post for another time) and the initial online therapy offered didn’t really work for me. But it did help to me figure out what type of therapy I do need, and I am finally ready to commit to it.

Interestingly; 7 weeks post diagnosis I wrote a much shorter version of this blog on Facebook and the response I had from friends blew me away. I had so many comments on the post and via private message, where people told me their own stories. I worked out that the people that got in touch made up nearly 50% of my FB friends. Nearly half of these friends had suffered from poor mental health at one point or another – and that’s just the ones who got in touch. That’s HUGE!

Just last week I was speaking with a friend about that FB post, and she said she was shocked when she read it, she just didn’t expect me to have experienced something like that. It’s amazing the mask you present to the outside world – even those close to you – and I worked hard to make sure that mask didn’t slip…. Ever.

This was a mistake and one I intend to not make again.

So, for anyone reading this who feels as I did, please know that ‘it’s ok not to be ok’ is not just ‘one of those trite Facebook posts’ people ‘like’ and then scroll past. 

It really is ok to admit to not being ok, it is ok to ask for help.

The world will not end if you do. 

You are not weak. 

You are not a failure. 

You are not alone.

It actually takes tremendous strength to admit you’re not ‘ok’, firstly to yourself and then to others – be they family, friends, work colleagues and medical professionals. 

Your mental health is so important. Poor mental health is real and acknowledging it might just save your life.

This post was written and shared by Becky, 41, Yorkshire

Learning to Thrive as an Anxious Individual

This guest post was written and shared by Ben, 44, Kent

I don’t know if I was born anxious. But, looking back, anxiety was part of my life from a young age.

I remember a very specific incident when I was five years old: My mother had taken me shopping in our nearest city and bought me a cardboard Halloween mask.

On our return home, I realised that I had not one mask, but two. This was a thin, cardboard mask, and we’d inadvertently taken two that were stuck together.

I didn’t sleep that night, and I was terrified for days afterwards. I sank into a spiral of what I now know as “catastrophising.” My thoughts took me all the way from deep shame to being locked away in a cell for stealing.

I seem to remember insisting that the “stolen” mask be kept in the cupboard under the stairs, and I only really calmed down once I’d convinced my mum to return it on her next trip to the city. I don’t know if she really did.

I’m now 44 years old, and a dad with two children of my own. A formal anxiety diagnosis didn’t follow until 30 years after the mask incident.

The diagnosis made a lot of things make sense. The signs were always there, from the spiralling worries and the racing thoughts, to the fact that I’ve always startled easily – something bullies, young and old, seem able to instinctively detect and have fun with.

I’ve since become fascinated by the nature or nurture debate around mental health – especially as one of my sons is clearly following in my anxious footsteps. It’s not something I ever wanted to pass on. In fact, I think it would have been fairer to give him the early baldness! But it turns out I didn’t have much choice.

Scientific opinions vary on the numbers. Before writing this article, one source told me that anxiety is 26% genetic, but I’ve previously read that in can be up to 50% “nature over nurture.”

And, however hard you try, you can’t help but pass some of it on through the generations as a result of your actions. Regardless of how much I try to hide it, my son has grown up around a worrier, and has a father who leaps at the slightest jump scare. I grew around a man like that too.

But I’m not writing this to wallow in self-pity. On the contrary, I’ve worked very hard to embrace my anxiety. It’s a part of me, as are the spells of depression I endure. Given that I’m already middle aged, it seems probable my mental health will remain something I manage, rather than something I “cure.”

And I’m OK with that.

So now I’m going to tell you a little more about my mental health journey. Some people are reluctant to share this “personal stuff,” but I feel it’s incredibly important. Not least because I seem to have gifted some anxious genes to my oldest son. The least I can do is help him grow up in a world that knows how to look after him.

The Diagnosis

You may be wondering why it took so long for me to be diagnosed with anxiety.

Well, I did what most men with mental health issues do in a world with a twisted view of masculinity: I did everything I could to outrun myself. Alcohol, drugs, toxic friendships, travel, gambling, debt – all the things we label as “work hard, play hard.”

That’s not to say that mental health didn’t rear its head. I presented at the doctor a few times over the years: with depression, with suicidal thoughts, with worry about smoking too much weed, and once for beta blockers to get me through a nasty breakup.

Ironically, given that I’d now describe anxiety as my principal mental health concern, it never really came up as a thing.

Until it did.

Strangely, it was once I’d stepped back a little from the hectic lifestyle that the anxiety really emerged. I’d moved abroad and was living a much calmer life. I’d not claiming I’d altogether stopped partying – but compared to my city lifestyle I’d practically retired!

I think perhaps I became more conscious of my patterns – of how once every couple of weeks, irrational spiralling thoughts would rob me of sleep and upset my body clock for days. I’d had panic attacks before, but I gradually became more able to recognise them as such. It steadily got more out of hand.

And then came something that may fall into the “Too Much Information” category: I stopped peeing properly.

I should elaborate.

For a week or so, I began to feel like I constantly needed to run to the loo. I’d either need to go three times in ten minutes, or I’d spend hours feeling desperate but be unable to do what I needed to do. My abdomen constantly ached, and I was struggling to go further than five minutes from home without having to turn back.

I can still feel the visceral fear, just the same as I can recall the fear of the mask theft incident. My mind zoomed at 1000 miles per hour around all manner of fears: dialysis machines, every imaginable cancer, dying before achieving the things I wanted to.

After about ten days of this, I did something constantly worked to avoid: I went to a doctor.

To cut a long story short, there was nothing physically wrong with me. My anxiety wasn’t being caused by some mysterious bladder-related illness. In fact, it was the other way around: Every physical symptom was being caused by anxiety. In the years that have followed, anxiety has caused me an impressively varied selection of physical symptoms.

Within days of receiving my diagnosis, and helped by some medication, all the symptoms stopped. But here’s a thing: that peeing thing still happens whenever I travel far from home.

The nearest service station is just 10 minutes from our house, and I have to stop to use their facilities on almost every journey. And that’s despite asking myself if “I’m sure I don’t need to go?” more times before leaving the house than I ask my children!

The thing is, it doesn’t bother me now. If it did, I wouldn’t be sharing it here. I mean, let’s face it, it’s kind of embarrassing. But embracing every part of myself is how I’ve learned to thrive with anxiety, rather than letting it define me.

And also, as I’m now far better informed, I know what’s going on physiologically. My amygdala, the “flight or fight” part of my brain, is getting over-excited because I’m doing something anxiety-provoking. It’s emptying my bladder in preparation to fight a bear, when all I’m actually doing is going into town.

Some people have a shoulder or a knee that gives them grief and makes certain things difficult. I’m simplifying the science here, but anxious people just have an amygdala doing the same thing. It’s a pity there’s much more stigma and shame attached, but the world is getting slowly better on that score. And I like to think articles like this help.

Let’s zoom forward to the present day. How’s my life now, other that the fact that I take an unfathomably long time to get ready to leave the house?

Well I’m not cured. I’m nowhere near. But I can confidently say that I’m more authentically happy than I’ve ever been in my entire adult life.

Anxiety still has a constant presence. Thanks to a global pandemic and my advancing years, health anxiety is my jam right now. And I’m still frequently kept awake by racing thoughts around routine things. Now they’re things like mortgages and pension provision, rather than late homework and pilfered Halloween masks.

Despite all that, I have far more good days than bad. Here are the things I do to ensure that’s the case.

Living a Clean and Healthy Life

It’s a frustratingly clichéd, but there’s solid reasoning and science behind the fact that almost every self-help book includes material about exercise and healthy living.

I’m better when I exercise. I’m better when I eat well. I’m better when I read books instead of social media feeds. I’m better when I avoid drugs and alcohol.

I’ve steered well clear of drugs for years now, but alcohol was a faithful anxiety crutch for most of my adult life. Or so I thought.

18 months ago, I stopped drinking completely. I don’t intend to turn this piece into an evangelical plea to give it a go yourself, but it has been transformational for my mental health. You can read here about the benefits I’ve felt from quitting drinking.

I’m no puritan, and I’m not a fitness freak. I love chocolate, cake and Diet Coke. But I do know that looking after myself is key to keeping anxiety largely at bay.

Living Authentically

Since I stopped drinking, I’ve re-embraced the hobbies and interests that gave me joy when I was young. I’ve also finally learned to love the fact that I’m an introvert, not the extrovert I spent years trying to be.

My free time is filled with books, with music, with good food, and with people who share my interests and beliefs.

My world is much smaller, and subjectively less exciting. My life is much more routine driven and – by some measures – boring.

But it’s a life I wish I’d realised I could have sooner. I’m passionately, unashamedly and argumentatively ME.

With anxiety you have quite enough to worry about without having to worry about who you are.

And that brings me to my next point.

Keeping The Right Company

Here’s one of my favourite quotes at the moment. Its original source is unknown. I’d love to claim I found it in a high-brow book, but I saw it on a meme:

“I used to walk into a room full of people and wonder if they liked me… now I look around and wonder if I like them.”

Over the years I’ve become much more discerning about the company I keep and – if I’m being honest – much less tolerant.

I don’t have time for people who think the solution to mental health issues is to “man up.” And I no longer think relationships that require me to pretend I’m somebody else are worth spending time on.

I’m blessed with some wonderful people in my life – especially a wife who works hard to understand my mental health, indulges my irrational worries, and never complains about inspecting a suspicious spot or bump for the thousandth time!

I’m always willing to give my time to others, and am particularly passionate about helping people with their mental health. I’ve completed counselling training, and often spend spare moments replying to threads on online support groups.

But I also believe that “do as you wish to be done by” should work both ways. For an anxious and “sensitive” person, I can also be pretty damn assertive if not treated right. Another thing for the “wish I’d learned all this sooner” category.

Constantly Learning

I have a stack of books by my bed, and plenty of them are of the kind you’d find in the “Mind, Body and Spirit” section.

If a self-help book teaches you just one or two “knowledge bombs” to help you to deal with situations better, then it’s worth reading. I WANT to evolve. I WANT to understand more about the world, and about other people.

I’ve lost count of the number of times the right book or the right article has broken me out of a depressed spiral. Humans are a work in progress, and I’m far from done.


I owe a huge debt of gratitude to my counsellor.

I’m not in regular therapy at the moment, but I had a long run of sessions a few years ago that helped me “put to bed” all kinds of issues from my early life. Without that therapy, I wouldn’t be the same person today.

I don’t wish to sound melodramatic, but I might not be here at all.

Having a strong relationship with the right counsellor can be a game-changer. About six weeks ago I had a couple of challenging things to work though. A couple of ad-hoc sessions were enough to allow me to tackle them as a balanced adult. Without those sessions, I would have tackled them as an impulsive child!

Counselling works.

Doing the Right Work

I’m a full-time freelancer, and work from home. While I’m sure that I could cope with a full-time, office-based job – and did for years – the freelance lifestyle fits the mind I’ve been given much better.

There’s an irony here, because freelancing comes with a huge amount of responsibility and financial uncertainty. That doesn’t seem like a natural fit for somebody with anxiety! But, for me, the trade-off is freedom from rules, routines, and from having to work with people and company values that don’t sit well with me.

What I’m saying here is that you have to spend a huge amount of your life working. Getting your career situation right is perhaps second only to getting your relationships right.

So there you have it, a couple of thousand words on how an anxious, mid-40s male with anxiety navigates the world.

Anxiety is always there for me. It’s a rare day (perhaps a rare hour!) when I don’t have to think about it at all. But I’m pretty happy and zen about being me.

There’s a lot I like about how my mind works: I feel deep joy, and enjoy good times without cynicism or snark. I can tune into my children’s emotions effortlessly.

I spent plenty of my life conditioned to believe that being “sensitive” was a weakness. As I become older and more comfortable in my own skin, it begins to feel more like a superpower.

This post was written and shared by Ben, 44, Kent

How getting physical helped my head to heal

Oh here we go. She’s going to bang on about eating healthy and exercise… blah blah blah…

I can assure you, I am certainly not. I know more than anyone, exercise is something you want to talk about when you’re doing it and when you’re not, you do not give a shit. You certainly do not want to hear others banging on about it.

I’m naturally lazy. I love doing nothing. I rarely get the chance these days and in fact, until I had children I had no idea how much I enjoyed doing bugger all. These days, the chance to sit down and play crappy games on my phone while paying attention to no one is something that happens very rarely and I miss it. Yup, sad I know.

However, during lockdown in 2020, I discovered the incredible effects of exercise. Without physical exercise I honestly don’t believe this blog would exist. I don’t think I would have been well enough to openly talk about my experiences, let alone be well enough to support others on their journey. In fact, I didn’t even realise my head was broken until I started to work harder on looking after my body.

Photo by Emma Simpson on Unsplash

When the global pandemic happened in March 2020, most of our routines were thrown upside down. Now, I do not want to overtly complain. I am very aware of how lucky I was. I wasn’t a key worker for the NHS, nor did I work any of the frontlines, I didn’t live on my own. I didn’t have loved ones in hospital dying of COVID.

However, not unlike many of us, my mental health still took a beating. To hear more about this particular story, see my post on ‘Allowing professionalism to go out of the window‘ or Coming face-face with Covid.

A big change for me physically was my commute or lack of it. Living in central Kent and working in central London four days a week meant a daily two-hour commute. I didn’t get the chance for much exercise around this as I was usually exhausted from being out of my house for over 12 hours a day and weekends were running around after the mini ones. I also had no interest in exercise. I had tried the odd fitness class over the years but nothing had stuck. If I needed to lose weight, I dieted – which I am also really bad at! Proper foodie at heart.

I also don’t drive so I walk almost everywhere. I know! I know! Its actually my biggest regret in life. I wish I had learnt when I was young and had less fear of the road. I actually started lessons just before the pandemic and have probably used the excuse of stopping these as the reason I haven’t started them back up. Anyway I digress… I wasn’t exactly healthy physically but I was not noticeably overweight either.

It wasn’t until I had to stare at my own face on daily Zoom calls that I became very conscious of how I looked. There have been many stories about the pandemic allowing us to be our true selves but I haven’t read that many stories of how Zoom fatigue has affected our body confidence. I barely saw my own face when I worked in the office. A nip to loo and a glance in the mirror every now and then was nothing compared to starting at yourself throughout the entire day. Turning your camera off was rude towards your colleagues so there I was, trying to focus on my colleagues faces and trying not to focus on my own flaws and mentality.

At the time I decided to do something about it. I had no idea of the correlation between physical fitness and mental fitness. The reason I started it was purely superficial.

Ben, my partner, is very much into physical fitness so through gritted teeth, I asked him to help. He was more surprised than I was and that’s saying something!

This first exercise session which involved multiple star jumps, jogging on the spot and lifting weights almost killed me. My face has the complexion that needs blusher. It never goes rosy. My face after this session (only two rounds of it as I didn’t quite make the third) was purple. F-ing purple! I could feel my face heating the air around me. It was bloody awful.

However, I can proudly say I persevered and within 6 months, I had lost over two stone. My partner didn’t do another session with me after that first one – until reently however as he’s now teaching me boxing – however up until now, it was all on me. The image below shoes my face after that first training session and the second shows my face after a training session six months later. I think its safe to say I got better at it!

Oh hello jawline! Haven’t see you in a while!

I was determined to feel good. I was also doing the school run now, and nursery run (in the opposite direction) and all while trying to ensure I got to my train in time, once the office reopened. I had no issue with doing this at speed let alone in time.

I swap weight training on some days for pure cardio and dance my way through lunch breaks or make myself more flexible with the likes of yoga etc. I now mix it up and try all sorts but I have never felt better. Both in body and mind.

Me dancing in our makeshift basement gym

I cannot stress enough that losing all of that weight (so far 3 stone in total ) was easy at first. But once the first two months were over, I started to find it enjoyable. The pain after leg day can do one but I love sweating through a session now and noticing the difference it has on my wellbeing.

I had taken photos to show the physical effects of the exercise on my body and watching it gradually change shape made me only more determined. I drink more water and ate better because of it – My skin and hair got healthier – My face however now looks older but the choice is figure or face and this time, I picked figure What the photos don’t show however, is the effect all of this had on my brain.

However, this isn’t about what happened physically. This is about how losing three stone affected my mentality. The way I feel about myself. My resilience. My confidence. I am in the best mental shape I’ve been in years. In fact, it wasn’t until I became fit physically, that I was able to truly recover from what I now believe, was a six-year battle with antenatal and post-natal depression.

Five years of losing my temper at anything and everything. Five years of pretending everything is ok. Almost losing a bond with my son. I will talk about my experience of post-natal depression in a separate post but getting to grips with my body enabled me to get to grips with my mind. Sounds like bollocks but I can’t explain it in any other way.

The biggest change is confidence in my own achievements. I relalised as part of the depression, I also had the worst imposter syndrome I’ve ever had. I had people telling me that I was doing a great job, how I was a great mum, but I never really believed it. I worked really hard and had great results and adored my children despite being a ‘shouty mum’ – which I’m trying to stop. I had regularly received positive feedback from not only my boss, but the agency board members and CEO regularly. I never believed it though. And because I didn’t believe it, I didn’t fight to progress. I was passive for five years.

Since recovering, I am I very aware of how good I am. A little advice to anyone reading this, if you can in the sector you work in, get a mentor. I wish I had it done it sooner. I did it because I was finally confident enough to talk to a mentor. Openly and honestly. I hadn’t been proud of myself enough in those five years to talk about my career.

I decided to join a women’s network, Bloom. This bunch of incredible women, many having their own issues and some having similar to mine, made me realise I wasn’t alone. Through this network, I starting mentoring a young woman too. I realised how much knowledge and experience I had – and tried hard to do what I wished someone could have done for me.

I was also able to help to others too. I was now a trained mental health first aider and crisis support line worker, making me completely empathic towards others who suffer from mental illness, knowing the darkness I’d been in. In doing so, I’ve changed the direction of my future career choices by getting heavily involved at work and personally with mental health. Insanely Normal Blog included.

I also teamed up with my friend Howard and joined his group in a work steps challenge to support CALM.

Chafing the Dream – all the way!

Our team won and although the only female, I was hitting over 20,000 steps a day. In Feb my daily average was 2501 a day – shame. And I was proud of my efforts.

And I am now confident enough to believe I can get to where I want in my career. I will work hard for it too.

Lockdown gave me the chance to get a good work/life balance. Training my body gave me the chance to improve my life and gave me the confidence I needed to improve my work remit, professional network, support others through mentoring or first aid and move into an area that makes me happily work in my personal time but only after the kids go to bed.

Most importantly I’ve realised I am a good mother. My children do adore me and me them. My son is bright despite his need to make everyone laugh – which often gets him into trouble. My daughter who was facing surgery only months ago, became physically strong enough to mend the hole in her heart and no longer needs surgery – shocking everyone – including Dr Slavic, her paediatric cardiologist!

By mending my body, I mended my mind. I also mended the relationships with those closest to me. And do you know what? I would highly recommend it.

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