Dr. James W. Pennebaker, currently chair of the psychology department at the University of Texas, Austin, has conducted much of the research on the health benefits of expressive writing. In one early study, in the autumn of 1983, Dr. Pennebaker asked 46 healthy college students to write about either personally traumatic life events or trivial topics for 15 minutes on four consecutive days. For six months following the experiment, students who wrote about traumatic events visited the campus health centre less often, and used a pain reliever less frequently, than those who wrote about inconsequential matters.

The power of writing for wellbeing is that anyone can do it. You just need a pen and paper (which I recommend, rather than typing, as the temptation is to edit as you go, which isn’t in the spirit of things, and there’s also something pleasantly visceral about pen on the page that is often missing in our technology heavy world) and you can get started. It doesn’t matter whether you’re a wordsmith, or an author, or just write a shopping list. You can write.

There are a simple five steps to WRITE:

• W – What do you want to write about? Name it.
• R – Review or reflect on it – close your eyes, take deep breaths, and focus.
• I – Investigate your thoughts and feelings. Just start writing and keep writing.
• T – Time yourself – write for 5 to 15 minutes straight.
• E – Exit smart by re-reading what you’ve written and reflecting on it with one or two sentences

The latter one really matters. By reflecting on what you have written, you can learn from and build upon it. But don’t feel you have to have come up with anything profound. Just the process is enough.

The feedback from groups, which I have run in universities, prisons, NHS settings, community groups and privately, has always been excellent. People learn new things about themselves, reflect on their personality, relax and calm themselves, and feel inspired.

If you want to know more about my writing for wellbeing workshops, get in touch fbaker@live.co.uk

Boasting thought leaders such as Bill Bryson, Derren Brown, Richard Dawkins, Marie Forleo, Ruby Wax and Alain de Botton, the festival will see influential figures share their unique life lessons for a happier, healthier and more inspired life. With its writers and columnists at the forefront, The Sunday Times will ensure that ideas and information are not only cutting edge, but rigorously researched and, ultimately, scientifically sound. In an arena saturated with conflicting advice and opinions on wellbeing and healthy living, this weekend will offer festival goers not only a fresh perspective, but real, tangible knowledge to carry forwards into day-to- day life.

The weekend features over 40 talks from more than 80 speakers, along with an abundance of mindful activities including yoga, meditation, sound therapy, crafting and more. Designed with a structure that will allow guests to not only learn from experts but others around them, with taster sessions to explore new skills, and examine their career potential Life Lessons is a chance for attendees to design a better future for themselves.

Visitors will build their own bespoke programme from topics such as nutrition, health, sustainable living, business, society and psychology. The festival will tackle questions both big and small, from whether it’s possible to design a perfect society, to which foods are beneficial for both humans and the planet.

Eleanor Mills, Editorial Director of The Sunday Times, said of the event, “Every day, we are bombarded with new ways to improve ourselves, to be happy, to live well. It’s impossible to work out which ones are the real deal and which are just snake oil. Until now.

At the inaugural Life Lessons weekend, our mission is to find the answers to life, the universe and everything. With the help of a carefully curated line-up of smart thinkers, we’ll apply a healthy dose of scepticism and a large chunk of science to an industry and world built on promises. Is clean eating really good for you? What does a healthy society look like? Is it possible to parent mindfully? And where are we on butter?” 

Visit Life Lessons for more details and to buy tickets.

If you’re interested in getting involved, get in touch!

Moving Pieces‘ work is about finding the stories that reside in the body, and allowing them the space to breathe and be with freedom. Founder and director Charlie Blowers has a background in physical theatre and arts and somatic psychotherapy, and through her work explores the relationship between wellbeing and theatre. The goal of Charlie and co-director Jose is to support wellbeing and mental health as well as create theatre with a compelling narrative.

Their approach uses body based approaches emerging from neuroscience, many of which stabilise the nervous system and support self regulation. Through mask work, mindfulness, Feldenkrais method, storytelling and improvisation, participants are invited to bring their awareness to their experience, notice the subtle shifts in the body as it responds to its surroundings, and bring forth the stories that are held in the body. As Charlie explains, ‘sometimes our thoughts hold our body prisoner.’ Moving Pieces aim to liberate the body and the stories within. It’s an opportunity to process many of the feelings that often go unnoticed; or are pushed away so as not to notice them.

Through mask work I’m struck how much time we spend pretending to be someone else. Improvisation makes me reflect on the structures and ideas that stop us truly presenting ourselves to the world. Slow flowing movement is a welcome reprieve from the fast paced and frenetic pace of life.

Open to artists, mental health professionals, anyone with mental health challenges or those who simply want to explore personal story in a creative way, Moving Pieces offers a distinctive approach to exploring the body, building resilience and devising theatre.

The website was founded by Oliver Chittenden, who has had issues with his own mental health. Recognising that it can be hard to seek out help, and that people still face stigma when they do so, he wanted to create a digital platform that ‘gathered together content in an inspiring and accessible way for people to learn about the many practical things we can do to feel better about ourselves and be better version of ourselves. In fact the premise was that this was for everyone, not just for those that struggle.’

There’s a lot of variety in terms of content – talks, videos, podcasts, and things to read – which was important to Oliver. He recognises that the ‘one size fits all’ approach simply does not work. ‘We have to go on a journey, try things out, learn and be inspired to add resources for our wellbeing especially today with so many pressures’, he says. ‘We need to adapt with the times.’ The toolbox function at Head Talks allows you to create your own playlists tailored to your ‘Head Talk’ journey, and these can also be shared. You can also look at alternative therapies and ideas, allowing you to support your mental health in ways that work for you.

It’s an accessible space for people to come to share experiences and speak honestly. Oliver was keen to avoid an overly academic or medical tone, which can be overwhelming for people. One of the main benefits is feeling part of a community. ‘People feel like they are in a room with a therapist or someone talking honestly about a lived experience of mental health. Loneliness in our society is rife – with Head Talks you can feel less lonely especially if you are in crisis or struggling.’

Of course, sometimes more professional medical help is needed. Oliver doesn’t pretend to have all the the answers. ‘Head Talks is informative and hopefully will act as a springboard towards someone taking action based on having heard a podcast or watched a ‘Head Talk’. If in crisis, one should always go to their GP and share their problems, which, in 10 minutes is challenging, but it is a start.’ But with the challenges of mental health funding an overstretched NHS, there certainly is a place for sites such as HeadTalks. ‘These types of initiatives that are free of bureaucracy are vital,’ says Oliver. ‘It is a place to feel part of a wider community and feel less lonely when times are tough.’

]]> https://andsoshethinks.co.uk/write-happy/feed/ 1 https://andsoshethinks.co.uk/motivational-tattoos/ https://andsoshethinks.co.uk/motivational-tattoos/#respond Tue, 14 Mar 2017 17:54:19 +0000 https://andsoshethinks.wordpress.com/?p=7762 Whether it’s a bad mood or severe mental illness, when we’re mentally or emotionally unwell it’s very difficult to fix. Unlike a grazed knee or broken arm there are no bandages or plasters to help the healing process, no spoonful of sweet medicine to ‘make it all better.’ Gone are the days when mum and dad could fix any pain with some love.

So sometimes we all need a little reminder to just keep going. And visual tools are a real benefit. Francesca from Motivational Tattoos had her idea back in 2011, laying suicidal in a hospital bed in Charing Cross in London. She had optic neuritis and was losing her sight, but determined to keep going she would write notes to herself. The experience has left her with nerve damage and pain, and whilst it was never a ‘good’ experience, one positive outcome has been the birth of Motivational Tattoos. ‘I started making tattoos for myself, and shared them on my blog, and a few people left comments asking if they could buy some. I started selling them online, and it’s just snowballed from there.’

With a background in both psychology and design Francesca was well informed about her ideas, and she uses psychological studies to inspire the creations. One study found that temporary tattooing may help adolescents alter self-harm behaviours and counter negative body image.

But despite being rooted in research, she’s clear that the products ‘are not medical devices, they are a mindfulness tools. They are not a replacement for seeking medical advice from a trained healthcare professional. They are just little pick me ups to help when you’re having a bad day!’

Response has been amazing from the mainstream media, but it’s the short letters of thanks that really matter. ‘Almost every day I wake up to messages in my inbox about how my tattoos have helped them. It’s really touching, and it keeps me going!’

We just have to keep going.

Music is pretty powerful. It’s the undeniable euphoria and buzz that comes from hearing a song you love, the effect akin to walking on sunshine whilst watching lambs frolic king gleefully after you’ve just necked your morning triple shot coffee. It’s the ability of a song to transport you to a place, time and feeling that you thought was long lost in the midst of time. It’s the potential to totally change your mood from Jekyll like to that of Hyde. But it is not just in everyday life that music has some ‘magic’ qualities.

There’s no denying that music has a profound impact on mental and physical wellbeing as well. A study by Nature Neuroscience in 2011 found that listening to music produces dopamine, the chemical released at moments of enjoyment, just like other stimuli such as food, sex and exercise, making it an enriching part of a healthy life. Research has shown that those levels of dopamine are nine percent higher when the listener actually enjoys the music, so the music itself doesn’t have to be of a certain clever kind to benefit you.

And so, music can be used as a treatment to make people happier, healthier, and recover from illness. Far from new age nonsense, this is tried and tested science. Music therapy, that is the use of music to treat patients with mental and physical ailments, has earned its place in the medical world and is a core option available on the NHS. There are also voluntary and charity groups such as Core Arts, Creative Routes and Music in Hospitals all working to deliver the benefits of music therapy to those suffering from a range of conditions, both mental and physical. All aspects of music – playing, listening, singing and writing – are included in music therapy, and sessions aim to reduce tension and anxiety, allow the opportunity for expression and communication, help people engage, and have proven physical benefits.

First developing as a profession in World War I, music as an aspect of healing rituals has existed for centuries, and it was in the 18^th century that scientists first began to investigate the impact of music on the respiratory and cardiac systems of the body. Louis Roger’s theoretical work A Treatise on the Effects of Music on the Human Body, published in 1748, discussed how the regularity of the beat helped focus and concentration, and the vibrations had an impact upon blood flow and nerves. Some people even cite its use right back to the Bible, when David played the harp to King Soul to rid him of bad spirits.

Numerous recent studies have also revealed benefits for patients suffering both physical and mental ailments. A 2009 trial of patients with heart disease found that just one thirty minute session of music therapy could significantly improve health, and Mozart’s Sonata K448 has been proven to reduce the frequency and severity of epileptic attacks.

An explanation of how this works can be seen in the process called entrainment, where music is used as a tool in helping sufferers of strokes recover and regain the ability to form thought patterns that will help decrease depression, reduce anxiety and improve the mood. Essentially the parts of the brain controlling particular functions become synchronised with a beat, selected to stimulate a particular and more helpful brain state.

Clearly a powerful stimulant, the relaxing effects of music therapy have been indicated by reductions on blood pressure and pulse rates, an increase in oxygen saturation, and thus ultimately less pain. Aristotle believed that ‘by music a man becomes accustomed to feeling the right emotions,’ and for those having difficulty engaging with the emotions that work for them, music therapy is an excellent way to practice.

The more often people engage with music, the greater the cognitive benefit. Like anything, practice makes perfect, and by stimulating neural pathways in the brain that are not as often used in everyday life, the brain literally gets a whole beneficial workout.

Music is not only an impressive art form, but also a life-changing resource with the ability to improve both a person’s health and wellbeing. In short, music truly does sound good.