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Claire Chamberlain has asserted her moral right to be identified as the author of this work in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

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VERY LITTLE IS NEEDED TO MAKE A HAPPY LIFE; IT IS ALL WITHIN YOURSELF, IN YOUR WAY OF THINKING.

CONTENTS

Cover

Title Page

Introduction

Calm Your Mind

Embrace Mindfulness

Stay Positive

Look After Yourself

Be Kind

Balance Your Life

Step Outdoors

Conclusion

In today’s increasingly hectic world, it can be easy to overlook your own happiness and mental health, even if you don’t mean to. But by taking steps to slow down, recharge and live more mindfully, it’s perfectly possible to nurture your mind, body and spirit, so that any moments of worry become less frequent and more manageable. Throughout the following pages, you will find a series of tips that are designed to help improve your mental health and leave you feeling calm, positive and empowered. With chapters covering everything from mindfulness to gratitude, and with simple ideas that take a few seconds as well as those that require a bit more time, you will find something to suit you. One thing’s for sure: by taking positive steps towards caring for your own mental health, you are on a journey to becoming happier, healthier and more resilient. Are you ready to be kinder to your mind? Then let’s get started…

Does it feel like you often race through the day, driven by stress? Are you harbouring unspoken worries, or do you regularly experience a sense of free-floating anxiety? If any of this sounds familiar, it’s time to start addressing these issues to help you feel more resilient and better able to handle whatever life throws at you. Delving into the underlying causes of anxiety can seem daunting at first, but don’t worry — it’s unlikely that your whole mindset needs overhauling. You will probably find that by confronting previously unspoken worries and subtly shifting your outlook, you will vastly improve your mental health. In this chapter, we’ll begin to address the issues of stress and anxiety, and look at a variety of ways you can boost your mental strength and calm your racing mind.

Stress is the feeling of being unable to cope in the face of pressure. This pressure can be either mental or emotional, and can stem from work, financial or relationship concerns, or any number of other life demands. While stress itself is not a mental health condition, it can cause serious mental issues, such as worry and anxiety. As stress releases hormones into the bloodstream that trigger the “fight, flight or freeze” response, it also causes a physical reaction, which can manifest as muscle tension, raised blood pressure and shallow breathing. What’s more, feelings of helplessness that come from stress can be mentally draining. However, by taking measures to manage your stress, you can begin to deal with it effectively and proactively.

WORRYING DOESN’T STOP THE BAD STUFF FROM HAPPENING. IT JUST STOPS YOU FROM ENJOYING ALL THE GOOD STUFF.

Anxiety is something that most people experience at some point. If you’re about to start a new job, give a big presentation or do anything that pushes you outside of your comfort zone, it’s likely you will be familiar with that nagging feeling of worry in the pit of your stomach. In instances like these, anxiety is entirely natural. It’s only when it becomes a fairly constant presence in your life, and even starts to affect the way you live, that it gets more serious — for example, if your anxiety is constant, your fears are out of proportion, or you start avoiding certain situations because of your anxiety. There may also be physical symptoms, including muscle tension, nausea, butterflies in your stomach, headaches and dizziness. Being able to calm your mind is a powerful way to ease anxiety.

To start dealing with stress and anxiety, begin paying attention to the circumstances that precede episodes. Is there a pattern? By spending a little time identifying your triggers, you’ll be able to manage them more effectively. For example, you might notice you feel most anxious on days where you are overly tired, in which case getting to bed earlier each night may help.

DON’T BE PUSHED AROUND BY THE FEARS IN YOUR MIND. BE LED BY THE DREAMS IN YOUR HEART.

Don’t simply accept negative thoughts — start reframing them in a more positive way. For example, telling yourself, “I’m not confident enough” right before a social event will disempower you. What could you say instead? Perhaps, “This situation has always made me nervous in the past, but I’m stronger than I give myself credit for. I can do this.”