Fifty and Fabulous

The thoughts, loves, rants, interests & inspirations for Gen X


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Menopause Monday – Baby Steps to Improve my Wellbeing

Hello Everyone,

Welcome to another Menopause Monday post, can you believe this is the final one in April!

If you are one of my nice new followers Hello! I would like to take a moment to explain to you what Menopause Mondays are all about. I feel that Mondays are typically quite a depressing day for a lot of people – we’re back to work after the weekend and the next weekend seems so far away – so one Monday evening back in January, I shared a post about being perimenopausal; my experiences, my symptoms and what I had found online about the causes and remedies. I found it quite therapeutic getting it all out there and decided to do it on a regular basis. Hey presto! Menopause Monday was born. If you are interested in reading any of my previous post, just search the tag #Menopause Monday or click here.

I have been on HRT for almost a month now and although my menopausal symptoms have seen various degrees of improvement, I’m still feeling overwhelmed, stressed and anxious all too frequently for my liking.

Last week, I re-blogged a very helpful post by the lovely Shaz about how to deal with stress and anxiety. I loved the advice that she included in her post so much that I started her Mindfulness Challenge the very next day! Shaz created a daily task check-list in the form of a calendar that can be downloaded from her blog; I downloaded it, printed off a copy and stuck it on our fridge.

What I like, is that none of the tasks are daunting – apart maybe no.8 Turn your phone off for 2 hours which I have to do tomorrow and no.26 No gadgets for at least 2 hours (and I don’t think switching it off when I’m asleep counts)- eek!!

I’m hoping that Shaz’s daily tasks will help eliminate my anxiety, stress and feelings of being overwhelmed; I will let you know if I notice a change.

Have you tried any mindfulness techniques? Have they worked for you? At school we use mindfulness colouring sheets to give the children periods of calm. I used to love colouring when I was young; perhaps I should allow myself time to do a bit of colouring down the week…

x


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Menopause Monday – The Demons of Stress and Anxiety

Hello Everyone,

Welcome to another Menopause Monday post.

If you are one of my nice new followers Hello! I would like to take a moment to explain to you what Menopause Mondays are all about. I feel that Mondays are typically quite a depressing day for a lot of people – we’re back to work after the weekend and the next weekend seems so far away – so one Monday evening back in January, I shared a post about being perimenopausal; my experiences, my symptoms and what I had found online about the causes and remedies (you can read it here). I found it quite therapeutic getting it all out there and decided to do it on a regular basis. Hey presto! Menopause Monday was born. If you are interested in reading any of my previous post, just search the tag #Menopause Monday or click here.

I have been on HRT for almost three weeks now but it hasn’t stopped my feelings of  being overwhelmed, stressed and anxious. Do you believe in fate? Well I was having a particularly bad day today – Easter goodies surrounded me while I’m trying (and failing) to stick to the Slimming World plan – but while I was checking my email and visiting some blogs I follow, I saw a wonderfully helpful post by Shaz talking about stress and anxiety. How did she know I needed this, now? I wanted to share it with you, so I’ve copied & pasted the whole thing, including her links which will open in a new tab.

I love the advice that Shaz includes and although I haven’t read all of her related posts that she mentions (yet), I’m already feeling more positive that I’ll be able to find a range of strategies to help with these blasted menopausal symptoms. I’ll let you know next week.

x

Source: How to deal with stress and anxiety – Jera’s Jamboree

 

How to deal with stress and anxiety

Stress is an important part of life.  We do need it! However, it becomes a problem if we’re continually on high alert and we perceive a threat where there isn’t one.  There are different ways to deal with stress and anxiety and, in my experience, we all have favourite activities that help us to unwind and step away, giving us time to look at a problem logically (rather than our primal instinct to survive).

My long-time favourite de-stressor is reading in bed.  I can’t just slip into bed and fall asleep straight away.  Thoughts whirl round in my head and make me restless.  I’ve tried making notes before going to bed but that just seems to focus me on the problems I want to solve!  We all know that a good night’s sleep goes a long way towards functioning appropriately the next day and reading is my panacea.  The good thing is that I step into another world.  Not so good is when I tell myself ‘one more chapter’ and before you know it you’ve lost a couple of hours of sleep 🙂

Crochet is another activity that helps me wind down.  The rhythm and movement are meditative and often a solution will just pop into my mind (even when I think I’m not focused on an issue).  Walking does that too!

Resilience is something we talk about a lot in my team at school.  We share different strategies with children helping them to build a tool kit in the hope that when life throws them challenges in the future, instead of reacting with fight or flight they can be in control of how they view the challenges and react in a different way.  Resilience is not innate, we’re not born with it but we can improve it.

April is National Stress Awareness Month so I thought I would take the opportunity of gathering together the articles I’ve already written on the blog.

A mixture of tips and resources on how to deal with stress and anxiety (mostly for adults but a couple for children too) I hope you’ll find something useful to help you.

How to deal with stress and anxiety

Articles on Jera’s Jamboree

Gratitude Challenge : Journal a positive mind

30 day Mindfulness Challenge


How to identify emotions and make a change

How to find your silver lining

How to turn a negative into a positive

How to find peace in a frantic world

How to take control of your life


Natural Mood Booster

5 tips to relieve stress and anxiety

Mindfulness Resources


Children and Emotional Health

How to help a child with anxiety


I recommend you check out the National Stress Awareness website.  It’s a fabulous resource for:

  • Explaining stress
  • Resources and guides
  • 10 step stress solution
  • Stress at work

What do you do to de-stress?

Do you have any tips to share?


Giveaway

Last summer I gave a shout out to my blogging buddy Kate’s new venture, Book Spot Box, a subscription box which has gone from strength to strength.

With reading being one of my favourite ways to de-stress, I’m giving away to one of my UK readers the April Book Spot Box.

Rivals theme from Book Spot Box giveaway in the article how to deal with stress and anxiety

The ‘Rivals’ box features some of Kate’s favourite fictional rivalries and is perfect for fans of ACOTAR, Shakespeare and The Wicked King. Each box contains 6 items (5 of which are exclusive to the April box), a paperback book, signed bookplate and a bonus item from the publisher.

The featured paperback was published in 2018 and is the first in a series. Set in a dangerous broken world, it represents the ‘Rivals’ theme beautifully with its split narrative and tension of all kinds. Kate literally could not put this book down! (Please note, this book is not suitable for younger readers)

Easy entry on the Rafflecopter below.  Please read the Terms and Conditions before entering.

Good Luck!

 


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Sage Advice From Fellow Blogger – Cognitive Behaviour Therapy (CBT)

Good Evening Everyone,

As I sit here, browsing social media to help relieve the stresses of another working week, I came across the following post from fellow blogger, Shaz, that I need to share with you.

Shaz, like me is married with children (unlike me, her kids are already in their 20’s) and works in a primary school. She is an Inclusion Lead in KS2 and is passionate about early help. She’s got a wealth of experience and is a member of Bournemouth’s Early Help Operational Board working alongside others to instigate change and growth.

Shaz is also passionate about reading, being out in nature and creating with crochet and has been blogging for eight years. I always find something interesting to read on her site and I hope you enjoy reading this too.

I have added a link to her blog at the bottom of this post that will open in a new tab so that you can check out her site for yourself.

 

How Cognitive Behaviour Therapy (CBT) Improves Quality of Life

Mental and emotional health is something that touches all our lives. In the past I’ve received counselling but it wasn’t until my GP referred me for CBT that I understood more about my thoughts and the changes I could make. A family member is currently on this healing journey and previous therapy didn’t have the impact that his current CBT sessions are having. Last year at school I worked with our link trainee Educational Psychologist to create and deliver a CBT programme for KS2 children.

CBT is a valuable tool for all ages and my guest today, Leigh Adley of Set Your Mind Free, is highlighting how this can help the elderly.

Set Your Mind Free Leigh Adley CBT

If you’ve always wondered what CBT is or the process that the therapy takes you through, you will be much clearer after reading Leigh’s article.

How Cognitive Behaviour Therapy Improves Quality of Life

As we grow old, our bodies begin to weaken. This makes the elderly especially vulnerable to serious physical diseases and conditions including arthritis, diabetes, cancer, dementia and cardiovascular problems. Often, any prescribed medicines merely relieve the pain and don’t offer a cure. On top of that patients may also suffer from psychological disorders or depression. These factors combined can also make a person feel suspicious or even hostile to others.

Fortunately, there are effective holistic approaches that Long-term Care (LTC) facilities can use to help their elderly patients. One of them is Cognitive Behavioural Therapy (CBT).

What is Cognitive Behaviour Therapy?

It’s a type of psychotherapy that helps patients deal with their problems by tackling their mental, emotional and behavioural issues. CBT is effective because it allows patients to see how their negative thoughts affect their actions.

In CBT, patients will realise the event itself is not the cause of their emotions but how they interpret that event. Take, for example, a patient’s son or daughter who doesn’t call or visit for several days making them sad or depressed. Instead of harbouring negative thoughts, CBT can help them consider other reasons like their child probably has a busy schedule at the moment.

This treatment method helps elderly patients in dealing with two major issues:

Pain management

CBT can change a patient’s view about pain. The therapy can make them realise that less pain means improved quality of life. This method can also change how the patient’s brain responds to chronic pain. Doctors can also combine CBT with other remedies like medications or physical therapy.

However, some medical studies show that CBT, compared to medications or surgery, is more effective for controlling pain because it has fewer risks and side effects.  Furthermore, CBT helps patients to develop a positive problem-solving attitude and useful life skills in dealing with pain and other issues in their lives.

Battling depression

Depression affects all people including the elderly but their symptoms are different probably due to the various illnesses they may have and the effects of the medicines used in their treatment. When the elderly get depressed they face an increased risk of:

  • Cardiac diseases
  • Death from illness
  • Reduced ability to rehabilitate

Because depression has a serious effect on the elderly, LTC doctors and nurses need to address it immediately.

CBT deals with depression through talk therapy, which can work better than medication. For severe cases, however, a combination of CBT and drug treatment can also work effectively.

How does it work?

The patient can meet and talk with a therapist for at least 30 to 60 minutes with CBT sessions often held once a week or twice a month. In the initial meeting, the therapist will determine if the patient is comfortable with the session and if CBT is suitable.

Patients should also expect the therapist to delve into their past and background. Such information is needed by the therapist to understand the patient’s current situation. In every step of the session, however, the patient has full control throughout and can refuse to discuss anything they might feel uncomfortable talking about.

In CBT, the therapist will take the following steps to assist patients in learning about their negative behaviour and how to best correct it:

  • The patients will divide each problem into different sections. Also, they may need a diary to identify their emotions, thoughts or actions.
  • With the therapist’s help, the patients can examine their behaviour, thoughts and feelings (and how this affects them personally as well as others). Also, if it’s unrealistic or unhelpful, both therapist and patient can find out ways to change that negative behaviour.
  • The therapist will assign homework that can make patients ‘forget’ their bad behaviour and reinforce positive ones. These simple assignments give patients the chance to apply the changes to their daily lives.
  • If a task isn’t working the patient can discuss it with their therapist in the next session.
  • Another advantage of CBT is that it allows patients to continue applying what they learned even after the sessions.

What makes CBT different from other depression treatments?

CBT deploys a short-term approach that requires anywhere between 6 to 20 sessions. In contrast to traditional treatments, CBT also:

  • Focuses on changing present thoughts and behaviours.
  • Sets goals during every session, including long term ones.
  • Lets patients monitor their feelings and thoughts. Afterwards, the therapist helps them deal with them by teaching valuable coping and problem-solving skills.

As LTC professionals we should always strive to look for the best ways to deal with whatever mental, emotional and behavioural issues our residents face.  CBT is the right step towards achieving that goal.

Leigh Adley of Set Your Mind Free

Leigh Adley is a qualified clinical hypnotherapist/psychotherapist based in Milton Keynes.

Her site, Set Your Mind Free aims to help people get rid of their unwanted habits or addictions.

Emotional Health on Jera’s Jamboree.

Source: How Cognitive Behaviour Therapy (CBT) Improves Quality of Life – Jera’s Jamboree


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Romance | One Christmas Kiss in Notting Hill by Mandy Baggot – Jera’s Jamboree

Hello Lovely Followers,

As you may know, Mandy Baggot is one of my favourite contemporary romance authors to day. Back in November, I was lucky enough to be invited to the book launch of Mandy’s latest novel One Kiss in Notting Hill. I haven’t read it yet for a few of reasons (one of which is that I wanted to wait until December to help me get into the Christmas mood) but rest assured I will post a review when I have. In the mean time, I am happy to share with you what a fellow blogger posted on her site about the event and the book itself.

Enjoy!

 

Source: Romance | One Christmas Kiss in Notting Hill by Mandy Baggot – Jera’s Jamboree

 

Romance | One Christmas Kiss in Notting Hill by Mandy Baggot

I had a brilliant time at Mandy Baggot’s paperback launch for One Christmas Kiss in Notting Hill at Waterstones in Salisbury recently.  It was great to catch up with lots of chatting, a brilliant reading from Mandy and her daughters (and sampling the wine 🙂 )

One Christmas Kiss in Notting Hill Mandy BaggotPin this image on Pinterest

 

If you’ve been around since my early days of blogging you’ll know I’ve always championed Mandy’s writing however I’ve got to say it, One Christmas Kiss in Notting Hill is THE BEST YET.  And after you’ve read my thoughts, you’ll have the chance to grab a SIGNED copy (UK only).  Don’t miss it.

One Christmas Kiss in Notting Hill Mandy BaggotPin this image on Pinterest

Paperback: 448 pages

Publisher: Ebury Press (Fiction); 01 edition (16 Nov. 2017)

Language: English

ISBN-10: 1785036734

ISBN-13: 978-1785036736

Imagine the perfect Christmas Kiss…

His strong arms around her waist, her hands on his face, the snow slowly starts to fall…

It’s enough to make Isla Winters cringe! While her sister can’t get enough of this – increasingly common – sight on the streets of London, Isla’s too busy trying to stop Hannah’s wheelchair from slipping on the ice, and making sure she’s not too late to her dream job at Breekers International.

But everything changes with the arrival of Chase Bryan, fresh from the New York office. He’s eager to learn everything about Isla’s beloved Notting Hill, but as the nights get colder, will cosying up to him come at a price?

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One Christmas Kiss in Notting Hill has it all.  Flawed characters who draw you in, conflict, friendships, community,  breaking the mould of stereotypes and of course romance.  I can’t put into words just how amazing this story is.

Isla is 5 years older than sister Hannah and oh so protective.  I loved how it’s made clear that even though Hannah needs that little bit extra she is strong and capable.  I was so invested in both sisters and wanted to go live with them!  With Chase coming on the scene and knowing his motives I thought I would dislike him.  However, when I can get inside the head and heart of a character, my emotions aren’t going to be so black and white and it’s not that easy.  That’s what happened with Chase.  His growing friendship with Isla and his relationship with his daughters, Brooke and Maddie, gives us plenty of opportunities to see his vulnerabilities and hook us in.  He is one mixed up but very hot male.

Beaumont Square, Breekers and Notting Hill in December are fabulous settings for the story to take place.  Mrs E and work colleagues add humour whilst Raj is a character who isn’t stereotypically what you think he’s going to be.

The romance is so special.  Powerful and melting at the same time. I loved the scene in the Electric Cinema and afterwards.  The London Eye (or iCircle as Maddie renamed it) will never be the same for me 🙂

There’s so much I want to say (peppermint tea!!!!!) but I don’t want to give you any spoilers.  If you enjoy a romance read then One Christmas Kiss in Notting Hill is a must.  A feel good story that will engage all your emotions and senses and leave you on a high.

Connect with Mandy Baggot

Website

Twitter @mandybaggot

Facebook Page

 

If you’re a UK resident, don’t miss the chance to enter the giveaway for a signed copy of One Christmas Kiss in Notting Hill.  It should reach you before Christmas! Enter via Rafflecopter.   Good luck!

One Christmas Kiss in Notting Hill Mandy BaggotPin this image on Pinterest