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Expecting the very worst to happen in any given situation can harm mental health and research shows that catastrophic thinking is a serious contributor to many other anxiety disorders. Consider this scenario ... When you don’t receive an immediate response to a text message sent to a friend, are you likely to start imagining all the ways you might have offended the person – without even considering the possibility that they are just occupied with some other task?  If such an example situation feels familiar, then you might be susceptible to catastrophising - a mental habit in which you overestimate the chances of something bad happening, and exagerate the potential negative consequences of that scenario. Catastrophising can occur at any point in our lives – but personal problems, combined with social media hype, world news events and economic uncertainty, could certainly exacerbate the tendency. We may even have learnt our thinking style from family members. If you always saw your parents considering the worst possible outcome of any event, you may naturally view any difficult situation through the same lens. Our current context will also play a role. High baseline feelings of stress and insecurity will mean that much smaller triggers could tip you into that spiral of negative thinking. Learn more about how to fight catastrophic thinking in this article by Psychology Today. Reassuringly, whatever the source of your catastrophising, cognitive behavioural therapists are able to help you break the negative thought cycles.  

AI tools bring unprecedented access to personalised mental health advice with a single click; and they are often free, accessible, and feel private. But they come with risks around accuracy, safety and privacy, says Alexa Knight of the Mental Health Foundation, who advises that it may not be helpful to view these tools as a ‘pocket therapist.’  We don’t yet have the evidence to know how effective these tools are and there’s no regulatory framework to ensure they are safe. There are also cases where AI is thought to have played a role in promoting harm. It comes with real risks, and AI advice is not the same as getting professional and clinical support. At the same time, these tools could offer early, preventative, psychological support to help us explore our mental health, especially for people not comfortable enough or able to access other forms of support. Read more about the risks and also how AI could be helpful here in this in depth blog.

Our relationship with nature – how much we notice, think about and appreciate our natural surroundings – is critical in supporting good mental health and preventing distress, reports the Mental Health Foundation. Nature is an important need for many and vital in keeping us emotionally, psychologically and physically healthy. Research shows that people who are more connected with nature are usually happier in life and more likely to report feeling their lives are worthwhile. Nature can generate many positive emotions, such as calmness, joy, and creativity and can facilitate concentration. Nature connectedness is also associated with lower levels of poor mental health, particularly lower depression and anxiety. With regard to mental health benefits, nature has a very wide definition. It can mean green spaces like parks, woodland or forests and blue spaces like rivers, wetlands, beaches or canals. It also includes trees on an urban street, private gardens, verges and even indoor plants or window boxes. Surprisingly, even watching nature documentaries is good for our mental health. This is great news as it means the mental health benefits of nature can be made available to nearly every one of us, no matter where we live. 

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life. 

• Connect with Other People
• Be Physically Active
• Learn New Skills
• Give to Others
• Pay Attention to the Present Moment - Mindfulness

Now read more from the NHS about the many helpful things you can try in each of the above headings; and also the warnings of things to avoid. Click HERE.

The charity Young Minds has some invaluable advice, tips and support for young people on its website, to help them stay in control of their social media feeds and mental health. Whilst it discusses the positive impacts of social media, it also acknowledges that many young people can feel anxious and overwhelmed. The Young Minds specialist guide covers the many pressures, worries and real problems that arise including cyber bullying and sexting. To read more click here.

Research shows that procrastination isn’t just a time-sapper but is actually linked to real problems such as depression, anxiety, low self-esteem, perfectionism, stress, poor sleep quality, poor heart health and other health and wellbeing issues.  Scientific studies actually suggest that procrastination is due to poor mood management.  This is a fascinating article - read more here.  For help with managing procrastination using CBT click here.

Many people are confused about how to distinguish between “normal” grieving and depression that needs to be treated. After all, mourning a loss, especially of a child, spouse, parent, close friend or even a beloved pet, is bound to elicit deep feelings of sadness and regret. It is natural that everyday routines are disrupted and things that may have previously been important suddenly seem less so. The loss of a loved one is not something that is ever forgotten.  So how do you differentiate between “normal” bereavement and depression that needs to be treated?  This article from Psychology Today reveals that it is often only when depression is treated that you can address underlying feelings of mourning and sadness.  Read more...

Body image concerns are not mental health problems in and of themselves, however, they can be a risk factor for mental health problems. The relationship we have with our body image can affect our mental health and wellbeing. Often, the challenge as caregivers is knowing what you can do to help your child or young person develop and maintain a good body image. It is important you feel empowered to not only understand and recognise the signs of body image difficulties, but also where to signpost and seek support from. 

The Mental Health Foundation have produced an excellent booklet providing tips and resources on how to support yourself as a caregiver, as well as your child or young person with developing a good body image. Download here. 

Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem. All of the therapists at Asana have in depth experience of helping clients struggling with anxiety. Find out more ... and watch the videos.

There are different types of personality disorder and each one can affect how you cope with life, manage relationships, how you behave, and how you feel. There is no single cause and it can be a combination of reasons, including genetic and environmental causes. You can have a personality disorder alongside other mental health problems, such as anxiety and depression. To find out more visit Rethink Mental Illness here for their excellent, indepth article on this disorder that is thought to affect 1 in 20 people. Talking therapies are recommended as the best treatment option for personality disorders.