Mental Health Workshop: Managing Anxiety & Uncertainty in Challenging Times
Whenever we ask our community where they feel they need more support, coping with mental health and anxiety is always the most popular request. Therefore, we are thrilled to have hosted a hugely successful online workshop in support of World Mental Health Day earlier this week.
Mental health is one of the top health issues facing young people today, with 1 in 6 adults experiencing a common mental disorder in any given week. Acknowledging mental health in ALL individuals is more important than ever before, as the rates of mental health have been highly affected due to the crisis which we have experienced
The mental health workshop was attended by 40 young models from the fashion industry, and hosted by Helen-Jane Ridgeway, an Integrative Psychotherapist who has experience working with models and individuals within the arts and entertainment industries.
Helen-Jane taught a number of highly useful and practical tools which our models took away with them to apply at times of stress, anxiety or overwhelm. The workshop addressed mental health issues which many young models of the fashion industry face.
Supporting Mental Health
The workshop opened up the conversation about our decreasing mental health during this uncertain time and provided an opportunity for participants to share the impacts that the COVID crisis and it’s knock on effect to the fashion industry, has had on the mental health of young people.
For many young models within the fashion world, work has considerably slowed down or stopped all together. With some young people loosing their jobs. This lack of financial security has understandably impacted many individuals mental health and triggered issues such as anxiety and panic attacks.
Helen-Jane provided a safe space during the workshop where participants had the opportunity to join break out rooms allowing them to speak with peers in small and confidential groups. We were delighted to witness those involved sharing their experiences and feeling comfortable and confident to speak about their personal experiences and how over the past year their mental health has been affected.
What We Learnt
During the workshop, Helen-Jane covered a number of different ways in which we can quieten the mind and bring a sense of calm to the body. She shared with us several techniques that can be utilised in times of heightened stress or anxiety and throughout the workshop, participants where given the opportunity to share tools which they use to cope with their mental health.
Participants were also given the opportunity to share the different resources that they find beneficial and any tools which they use themselves when feeling stressed or anxious.
Here are a few of our favourite tools shared from the workshop to help deal with stress and anxiety..
Controlled shaking
During times of heightened anxiety we can very often find that we hold tension throughout our bodies. Our shoulders might be hunched, fists and jaws tightly clenched. One way which Helen-Jane recommends to bring awareness back to the body and set in a sense of calm and to release tensed muscles is to use movement.
How to do it: Stand up straight with a slight bend in the knees and your arms by your sides. Relax your head and soften your gaze. Bring movement to your body, rolling your shoulders, slowly move your head from side to side, warm up your body. Begin to jump up and down on the spot, letting your arms swing and move. During the movement focus on the feeling of tension and negativity leave your body. You might feel a bit silly, jumping up and down on your own -but that’s ok! Embrace it and let in positivity.
2-4-6 breathe
Using the breath is a fantastic way to focus the mind and distract from the racing thoughts that you might be experiencing. It might sound simple but it is one of the most effective and easy techniques that you can use to help calm your nervous system, get oxygen pumping through the blood and give yourself a moment to be with your mind, simply focusing on one thing. Breathe deeply and into the diaphragm rather than short, quick breaths into the upper chest, that we often take when stressed.
How to do it: Stand up straight with a slight bend in the knees and your arms by your sides. Breathe in for a count of four, whilst slowly bringing your hands up in front of your body and above your head, extended to the sky. With palms facing upwards, hold for a count of two. Then for a count of six, slowly release the breath. As you do so, moving the hands back down in-front of the body, until they return back by your side. Wait for a count of two and repeat.
Tapping
Tapping is a form of acupressure which uses fingertip taps instead of needles, bringing awareness back into the body, and out of the mind, helping to calm the nervous system. Tapping can be used as a tool to turn off the stress response and significantly reduce levels of cortisol, a stress hormone that wreaks havoc on your health and mental well-being.
How to do it: Using your right hand, start gently tapping the top of the left hand in a repetitive motion. Work your way up from your hand to your forearm, up to your shoulder and across your chest. Switch arms and repeat on the other side. This can be continued across the whole body, up the left leg and then the right.
For added benefit while tapping, you can repeat an affirmation out loud or in your head. For example “Even though I feel this anxiety, I deeply and completely accept myself.”
Ha Breathe
The Ha Breathe can be used to feel immediate relief from stress and distraction from anxieties. Breathing full into the diaphragm encourages a full oxygen exchance, slowing the heart rate and calming the nervous system.
How to do it: Stand up straight with a slight bend in the knees and your arms by your sides. Breathe in deeply, inhaling air into the belly and as you do so bring your arms up from your sides to infront of the chest, palms facing out. Make a quick and powerful out breath. As you do so, push your hand away from your body, extending your arms and making a “HA” noise.
Repeat until you feel a sense of calm.
Gratitude lists
Writing a gratitude list or journal can be an extremely useful form of mindfulness. We like to use this technique at the beginning of each day to reconnect with the positivity in our lives and bring our minds to what we value and appreciate the most. We tend to get bogged down with what we don’t do or don’t have, so instead, use this daily tool to remind yourself of the positives in life, no matter how small.
How to do it: Keep a notepad and pen by your bed so that when you wake in the morning, instead of reaching for your phone for an immediate distraction, you can note down the three things you feel most grateful for in that moment.
Nothing is too small to be grateful for, even if it is something as simple as “I am grateful that the sun is shining.” Starting your day off on this positive tone rather than in search of your first dopamine hit from social media, will have beneficial effects that last throughout your day, setting your mindset to a positive one from the offset. Give it a try!
Helen-Jane for the Live Well, Be Well Series
“One of the things I start with is to support them to raise their self awareness. I think that is vital in terms of wellbeing, resilience and capacity to have a sustainable career.”
Helen - Jane is an Integrative psychotherapist, supporting those within the fashion, entertainment and arts industries. Her background as a professional dancer and choreographer provides a unique understanding of the pressures and issues many young people face within such industries, including issues regarding body image, low self esteem and negative thought processes.
“I personally had self esteem issues when I was working as a dancer. When you are constantly going for casting and putting yourself forward as the product you are selling, it really can take a toll on that [mental health.]”
Helen - Jane refers to what she calls the “Inner Critic”. The negative voice within all of us telling us we are not good enough. She shares her methods to help deal with this and improve our ability to be more compassionate to ourselves. By changing a negative thought into a positive thought and addressing the reason one is thinking these negative thoughts, Helen - Jane helps to change the thought process.
Helen - Jane works with her clients to help them understand their nervous system and “window of tolerance”. A tool that can be effective in helping one to improve mental health and wellbeing. She encourages a holistic approach to support long term mental wellbeing and physical health.