10 Mental Health Tips To Share

With Your High School Senior

Talking about mental health could save a college career or even a
life.
Posted Apr 22, 2018

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Have you ever talked with your high school senior about mental health? In my
experience, parents may discuss majors and housing, not
major depression and anxiety. However, I encourage parents to talk about these
issues because rates of mental health problems continue to soar on college
campuses. According to the recently posted results of the American College
Health Association fall 2017 survey, one of three college students have been
 diagnosed with or treated for a mental health disorder in the last year, one of
five for anxiety and one of six for depression. One of eight college students
seriously considered suicide. Since 2011, rates of anxiety have doubled and
rates of depression have risen by fifty percent.

By talking about mental health, parents can reduce stigma and let children
know it is okay to pursue treatment. The earlier your college student seeks
help for a mental health problem, the more quickly he or she will recover. As a
psychiatrist providing clinical care to college students for over twenty years, I
have seen too many young adults delay seeking treatment because they
feel they have some kind of moral weakness rather than a biological and
psychological condition that can be treated with lifestyle changes, therapy, and
if needed, medication.

Here is what I recommend every parent tell their high school senior about
mental health before they go to college.

1. Pressures - I am very proud of you as you prepare for your college journey
and I know you will do a great job. I also want you to know that college
students today can feel a great deal of academic, social, and financial
pressure. If the pressure ever gets overwhelming, you can call me anytime,
day or night.
2. Problems - If there is a problem you feel uncomfortable talking about with
me, don’t hesitate to call another family member. I won’t be insulted – I just
want you to get help. I support you talking with a therapist at the campus
counseling center if you need another sounding board.
3. Academics - I want you to do well in school, but not by sacrificing your
health in the process. Regular sleep, exercise, and a healthy diet are
necessary for good mental and physical health. I understand there might be
times, like during midterms and finals, that you sleep less, but this should
not happen on a regular basis. If you find you don’t have time for good self-
care, meet with a wellness or success coach on campus who can teach you
how to manage your time better. You could also speak with your academic
advisor about taking a more balanced course load.
4. Social connections - Meeting people and making friends can be more
challenging in this age of social media when people might be communicating
online rather than face to face. Join one or two clubs, talk with people in
classes, go to your professor’s office hours, and make at least one or two
 good friends. Having strong social connections can improve your mental
health, physical health, and GPA.
5. Anxiety - Anxiety is the number one mental health problem on campus. It’s
normal to feel anxious about exams and meeting new people, but if your
anxiety is so high that it is hard to sleep and concentrate, your heart
sometimes races, you feel like it’s hard to catch your breath, and your
stomach is always upset, I want you to talk with a therapist. If therapy does
not reduce your anxiety, you can also meet with a psychiatrist, who may
prescribe medication. Participate in activities to lower your anxiety like yoga,
exercise, and meditation.
6. Depression - Sometimes students can feel sad and homesick during their
first days of college. But if the sadness never leaves, it becomes harder to
get to class, you stop spending time with friends, or you feel there is no
hope that things will get better, I want you to call me and also see a
therapist and/or psychiatrist. Depression is highly treatable.
7. Alcohol - I know most college students drink alcohol, and I would prefer you
didn’t drink. But if you do drink, I want you to be safe. Avoid binge drinking -
four or more drinks for a woman and five or more for a man in one sitting.
Heavy drinking in college is associated with worse academic performance,
and of even more concern, can contribute to physical assault, sexual
assault, injury, and death.
8. Drugs - Avoid drugs in college. There is a great deal of controversy about
risks and benefits of marijuana, but until there are more studies, I would
prefer you not use it. Most marijuana now has a much higher THC content
than it did thirty years ago, potentially causing more problems with anxiety
and paranoia. Studies show regular marijuana use decreases motivation and
GPAs in college students. As for other drugs on campus - cocaine, opioids,
and LSD - these drugs put your life at risk and I never want you to try them.
9. Psychosis – While psychotic experiences occur far less frequently than
anxiety and depression in the college years, there can be an increase in
these experiences during young adulthood. Psychosis means you have
perceptual disturbances, like believing things that may not be real or hearing
voices that are not there. If this happens, I don’t want you to be scared. But I
do want you to let me know and also speak with a mental health
professional to see if this is a temporary experience or a long-term mental
health problem requiring treatment.
10. Resilience – During your college journey, you will experience many highs
and a few lows. With your inner strength and the strength of the many
 people you connect with, I know you will emerge with great knowledge,
courage, and creativity.
ARTICLE CONTINUES AFTER ADVERTISEMENT
These tips are not meant to be discussed at one time, but can be part of an
ongoing dialogue about mental health between parent and child. These topics
are bound to come up in the news or in a family, and you can ask your
children what they already know. As you might imagine, I inundated my
children – now in their early twenties – with mental health information before
their college experience. Of course, I discussed many other topics related to
school – including majors and housing. But mental health needs to be a
priority. Even if your child never experiences a problem, a roommate or friend
may. Your child can steer another student toward resources and recovery.
The knowledge you share with your child could save a college career or even a
life.

©2018 Marcia Morris, All Rights Reserved.

Details have been altered to protect patient privacy.

My book, The Campus Cure: A Parent's Guide to Mental Health and Wellness
for College Students, was recently released.
There is a growing crisis within children’s mental health, and this is not a term used
lightly – between 2010 and 2015 there was a 50% increase in hospital
admissions because of children self-harming. And in 2016 Childline reported the
highest ever number of callers expressing suicidal thoughts. This is a figure that has
doubled over the last five years.

A report by the Children’s Commissioner for England warned that more than 800,000
children were living with mental health issues in the UK, with a large proportion from
vulnerable families. Issues they face include parents with alcohol addiction, involvement
in the care system, as well as dangers posed by street gangs and modern slavery.

As children’s mental health becomes one of society’s most pressing issues, many
teachers find themselves on the frontline – with the effect being felt in schools across
the country. In 2017, 79% of teachers in both primary and secondary schools reported
seeing an increase in stress, anxiety and panic attacks in their pupils as well as a rise in
depression, self-harm and eating disorders. But without specialist training – which isn’t
currently a requirement – a lot of those working in schools feel unprepared for the
challenges they are facing.

With this in mind, below are a few ways schools can try and help.

1. Start talking about it

Mental health needs to be integrated into the school curriculum, which will help
increase understanding and reduce stigma around issues. Without this, pupils may not
be aware their mental health is deteriorating and feel silenced or shamed when seeking
help.

If both pupils and teachers have more open discussions about mental health, issues will
also be easier to identify early on, and this will help to build students’ knowledge and
understanding of the subject.

Ideally, mental health needs to be talked about the same way physical education or
healthy eating is, because research has found that when schools adopt a comprehensive
approach to discussing mental health it supports all pupils – including those who are
experiencing mental health difficulties already.
Sharing’s caring. Shutterstock

2. Create a safe space

Students do better in schools when they feel safe – this means ensuring that bullying
incidents are low and addressed, including the rising incidents of cyberbullying.

The evidence also shows that when students feel a sense of belonging, have good peer
and teacher relationships, and feel listened to when they raise concerns, also helps to
support positive mental health in schools.
It’s good to talk. Shutterstock

3. Support for all

Everyone in schools from the teachers to the teaching assistants, the school lunch staff
to the school nurse, all have a role to play in improving the school environment – and
making it more open to discussions around mental health.

But they can do only do this if they are supported and healthy themselves. Looking out
for the well-being of staff will itself have a positive impact on the students. And research
shows that when staff are trained in mental health they are more confident in
supporting their students. The same research also showed that this additional mental
health training even helped to boost staff’s own resilience and job satisfaction.
It’s a team effort. Shutterstock

4. Make sure teachers know how to help

Headteachers should demand mental health training for all new teachers. And before a
school takes on a new or trainee teacher, they should ask to see what mental health
training they have. This could include an understanding of the risk and resilience factors
for their students, how to spot the signs of mental ill health, along with how to support
and get help for students at risk.

This will ensure that all new teachers have a basic understanding of the mental health
challenges they will face, and will make it easier for them to help pupils in need.
Knowing how to help is half the battle. Shutterstock

5. Recognise that it takes a village

Looking after children’s mental health isn’t just something that can be done on a small
scale, it involves a shift in the way everyone not only works together, but also
communicates on issues.

The good news is there are lots of additional things schools are already doing in this
area, including working with parents and having staff as mentors for vulnerable
students. Many schools have also introduced peer mentoring, where children are
partnered up with older children who can look out for them.

Running extracurricular social activities for pupils has also been shown to help have a
positive impact on students, by providing a space for them to work through their
emotions and develop strategies to address their challenges.
 7 QUICK & EASY MENTAL HEALTH
EXERCISES TO HELP YOU THROUGH
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Taking time to manage your mental health is an essential

part of maintaining a healthy lifestyle. When you ignore your mental health, you may become overwhelmed with
stress from your work and home life. By taking time to keep your mind and emotions in a healthy place, you will feel
confident when taking on new tasks. Fortunately, mental health exercises only take a few minutes, or even seconds,
to help you stay balanced and focused throughout your day.

Take Deep and Conscious Breaths

Deep breathing is a simple and efficient way to reduce your stress levels and regain control in your mind. When you
start feeling overwhelmed at work or in any other environment, sit down and take a few deep and conscious breaths.
Breath in until you feel your diaphragm expand and then slowly let out your breath. You can focus on breathing by
slowly counting to five or ten while you take a breath in and then counting to five or ten while you exhale.

Make sure you focus on breathing your with diaphragm. You should feel your stomach move rather than your
shoulders to take in a deep breath. Try to take in five to ten deep breaths before you return to the task that feels
overwhelming. You will find that the slight interruption and focus on breathing actually gives you the chance to step
away from the project or task for a moment and regain a feeling of balance. You can then focus on the task without
feeling overwhelmed.

Meditate at Your Desk

Meditation is not necessarily a time consuming exercise, but it has a wealth of benefits for your mental health. When
you have limited time and you want to clear your mind, take a few minutes to meditate at your desk. Close the door
and use a meditation phone app to work your way through breathing exercises that help you regain your focus.

If you cannot use an app for the meditation, then sit down and take a few calming breaths. You can focus on an
object on your desk or you can close your eyes and turn your focus inward. Give yourself a few minutes to allow
thoughts to move through your mind without acting on them. It is not necessary to avoid thinking; instead, you want to
allow your mind to let go of the thoughts until you feel relaxed and calm.

Stand and Stretch

When you work in an office environment, you may have a limited opportunity to move and exercise through your day.
That can raise concerns about your physical and mental health because it makes you feel trapped, annoyed or cuts
into your focus.

A simple way to cut through the challenge of staying focused throughout your day is simply standing up and
stretching on a regular basis. Ideally, you want to stand up every half hour or 15 minutes for a short time period. The
stretching will keep your circulation moving and standing breaks up the monotony of your day. If you have time for a
short walk, then take a short walk through your office. Get a glass of water or take a trip to the restroom before
returning to your desk. The movement reduces the tension that develops when you stay in one position for an
extended period.

Engage with Others

It is not always possible to socialize at work, but you do want to take a few minutes to engage with others throughout
your day. Social interaction is a key part of your mental health. Since humans are naturally social, you do not want to
pull away from others when focusing on a project or working on a task.

Instead, greet your co-workers in the morning and take a few minutes to talk during your breaks. Interact and engage
with others when you have a few minutes. You may discover that others give you insights that you previously
overlooked or simply give you a new perspective that helps you overcome challenges in your projects. Social
interaction also improves your mood and helps you stay on track. Even when the interaction does not help with a
specific task, it does give you a positive and optimistic outlook that helps you focus.

Listen to Music
Music is a powerful way to instantly improve your mood and mindset. Put on a favorite upbeat song or listen to
relaxing classical music when you start to feel a bit overwhelmed or stressed. You can put music onto a phone for
access at any time and listen to a few songs during your break.

Ideally, you want to focus on classical and soft music that gives you a relaxed feeling. If you do not enjoy the music,
then try for upbeat and positive songs that have a clear structure and melody that is familiar. Avoid new songs or
music without clear structure, since it may interfere with your focus. The best music to improve your mood and help
with your mental health is a slow song with a familiar melody that makes you feel relaxed.

Take a Moment to Laugh

Laughter is a powerful way to instantly boost your mood. When you laugh or smile, it makes you feel happy and
energetic. Even when you fake a smile or laugh, it has a positive impact on your mood and mindset.

When you feel stressed at work or overwhelmed in your life, take a moment to laugh. Put on a funny comedy or ask
friends out for a night of joking and laughing. Spend time with loved ones who make you laugh with their activities,
antics or behavior. When you laugh, it reduces your stress levels and makes you feel optimistic and positive.

Make Your Goals Realistic

Setting a goal gives you a focus, but it can also cause stress when it is not attainable. Focus on setting realistic goals
that give you enough time to accomplish a task. Ideally, you want a clear path that has a timeline you can
accomplish, but not so much time that it allows you to procrastinate. For example, if you know that a task needs at
least one week, then give yourself a week and do not set a goal of finishing the task in three days. Set realistic goals
you can accomplish.

Living in a modern world means taking time to address the high-stress lifestyle associated with a career, family and
other activities. By taking a few minutes throughout your day to focus on your mental health, you make positive
changes that keep your stress levels under control and help you accomplish your goals.
7 Mental Health Exercises to Reduce Anxiety
and Depression
BY JANE GRATES12, APR 2017

Written by Jane Grates of monicashealthmag.com

For people that have never experienced mental health issues, depression and anxiety
can be difficult to understand. People who experience mood disorders know how
crippling these feelings can be. Panic attacks and suicidal thoughts are the most
dangerous symptoms of these disorders. While medicines are available to help combat
these symptoms, they often can have side-effects. Sometimes, the best way to deal
with long-term anxiety and depression is to practice these seven daily mental health
exercises. However, always seek the advice of a professional and board certified
therapist and/or physician for treatment options.

Self-hate is a major component of depression. All sufferers experience this feeling in some
capacity. We often tell ourselves that we aren’t good enough at what we want to do, we hate on
our appearances or think negatively about our self-worth. The best thing to do when you have
these thoughts is to keep a running list in a place where you will always see. You can tack it
onto your fridge, tape it to your computer, or fold it in your pocket. Every time you do something
that you are proud of, write it down. When someone says something nice about you, write that
down! When you are feeling your worst, look at your list of positivity and remember that
negativity is transient.

Stress and anxiety can ruin motivation and cause bouts of inertia that go on for months
at a time. To combat the inertia that comes with mental health disorders, set a long-term
goal. It might seem like the worst time to take on a huge project, but it’s the exact
opposite. Pursuing a long-term goal that you are passionate about will occupy your
thoughts with something positive and get you looking forward to the future. You might
even enjoy the process of working towards it! Think of the things you’ve wanted to do all
your life like picking up a new hobby, getting healthy or pursuing a career. Try not to
pick something that will stress you out too much. The goal right now is to get your mind
off the feelings of stress and panic that you’ve been experiencing.

Sufferers of anxiety and depression have triggers. Triggers can be words, emotions or
situations that cause them to experience their mental disorder in full-force. Triggers can
be anything from rain storms to abusive situations or words. By recognizing your trigger,
you’ll be able to avoid it or prepare for it. In some situations, you may want to slowly
expose yourself to it as a form of therapy, but this should never be attempted without a
professional therapist.

One of the best ways to cope with negative emotions is to meditate. Sometimes it can
be difficult to pull yourself out of the physical world and relax, but with patience, it can
be liberating. Monitor your day and understand when you are likely to experience the
most stress. Is it after the morning commute? Arrive to work a few minutes early and
meditate. You might experience the most stress after work. Come home, play some
relaxing music and take some time to relax and focus your mind. Another great habit is
to meditate right before bed. Your body will get ready for sleep and you’ll be more
relaxed and prepared for a good night’s rest. If you enjoy meditating, you might want to
try incense, candles or practicing hand mudras.
Every time you complete a goal, reward yourself. Because inertia is so common with
depression and anxiety, getting motivated can be tricky. Stay focused on goals with
rewards. They can be anything from your favorite meal to a vacation. You have to stay
motivated in whatever ways you can and treating yourself isn’t a bad way to do it.

Self-hate can be an overpowering feeling. We are often so desensitized that we

chastise or dismiss ourselves without realizing the ramifications. Saying no to self-hate
is a critical part of the healing process. Watch yourself for negative thoughts about your
personality, body, strength or worth and then say no to it. Sometimes, it can be hard to
say no to these strong voices, but by just saying it, you’ll start to feel yourself growing
stronger.
Studies have shown that most sufferers of anxiety and depression are also highly
creative. If you aren’t, you should still try to find a creative outlet. Writing, drawing,
painting, cooking, graphic design or crafting are all great ways to unleash your
creativity. Engaging in a creative activity is shown to reduce stress and improve mood.
While you might not always enjoy creative activities, you might actually find one you like
even if it’s making little paper flowers, writing a poem or making graphic art on your
laptop!

* Mental health disorders can be extremely debilitating to live and suffer with. While
medicine should not be overlooked, it does not work for everyone. Therapy is also
effective in overcoming long-term struggles. Medicine and therapy are both very
efficient forms of treatment, but you should continue to care and cope for yourself at
home as well.

* To take control of your anxiety and depression focus on these seven easy mental
health exercises, BUT also reach out to your OBGYN/psychiatrist/primary care
physician for your postpartum / general anxiety and depression treatment options.
These are opinions and self-help options and are not endorsed by a professional. Use
at own discretion, and always seek professional help for any mental health issues or
concerns.
7 EXERCISES TO BOOST YOUR
MENTAL HEALTH
October 5th 2017 / Anna Hunter / 2 comments




Getty Images

WITH PHYSICAL EXERCISE BEING PRESCRIBED ON THE NHS

AS A FORM OF THERAPY, W E ASK THE EXPERTS HOW TO
GO ABOUT WORKING OUT TO IMPROVE OUR MENTAL
WELLBEING, AS W ELL AS OUR PHYSIQUE
We all know that working out can make us more powerful in terms of physical strength,
but how many of us map out fitness goals with the aim of seeing our mental health
improve? ‘Runner’s high’ is a well known endorphin fuelled phenomenon, but it’s not
just sprinting into the distance that gives your mood a leg-up, as a study by researchers
at University College London found that increasing activity levels from nothing to taking
part in three exercise sessions a week reduced the risk of depression by around 20%.
Can't quite bring yourself to three sessions all at once? A study in 2017 by an Australian
research team found that 12 per cent of cases of depression could be prevented if
participants took part in just one hour of physical activity each week - so even starting
small makes a huge difference.

GPs nationwide now prescribe exercise as a treatment for depression, among other
conditions, and The National Institute for Health and Care Excellence (NICE)
recommends that those suffering from mild to moderate depression take part in three
activity sessions ranging from 45 minutes to an hour in duration over a period of 10-14
weeks to reap the benefits of mood-elevating exercise.

Despite the fact that, in the UK, only 65.5% of men and 54% of women met the
Department of Health’s weekly exercise target of 2.5 hours of moderate intensity
activity, the messaging around getting fit is finally beginning to shift from a focus on
weight loss to a promotion of mental health benefits. There’s evidence that general
wellbeing gains are becoming more and more appealing to us as consumers too, as
Mintel reports that one in four of us have joined a gym or fitness club with de-stressing
and relaxing as our main priority, while 14% of us are looking to meet new people and
connect socially with others.

From reduced anxiety to clearer thinking and increased self-esteem when we see
positive changes to our physical fitness or social life, working out really can be a great
way to work through mental health problems, but finding the right kind of exercise and
environment can be key to reaping the psychological rewards of getting sweaty. Here
are a few ideas of activities that have been known to give mental health sufferers a lift,
other in more ways than one…
W AL K I N G
The simplest, most accessible and most affordable exercise of all, don’t knock a bit of a
ramble until you’ve tried it. Clinical Hypnotherapist and Master Life Coach Jacqueline
Hurst endorses putting one foot in front of the other in order to improve mental
wellbeing:

“My top suggestion here is that any exercise is a great idea. It really doesn’t have to be
hours at the gym, a small ten minute walk in nature can be of huge benefit to mental
health. What is very important to remember is that moving your body, in a way that is
effortless and enjoyable, is the best way to start. Don’t put too many harsh goals down.
If you do that it will be less likely that you will want to do it, and in turn it just doesn’t get
done.”

Research has found that low-intensity aerobic activity is the best form of exercise for
encouraging positive thoughts and improving alertness, so starting off slow and building
up pace and distance as you go could have a big payoff in terms of making mental
health strides. Gentle, low impact exercise may also be the best choice initially if you
suffer with a physical health problem or are prone to panic attacks, which can affect
breathing. Speaking of more low impact movement…

YOGA
Perhaps a bit of an obvious choice, but if you’d like to complement walking with
something a little more dynamic or stretching (literally and mentally), yoga could be just
the thing, as Jacqueline explains:

“If you love gentle movement, go for yoga. It’s very soothing, and it’s always the first
activity on my list for helping people to get in touch with themselves; starting to focus
and connect with your breath, and your body, can be very powerful. It’s hard to hide
when you’re in your mat and in the zone, and that in itself can be really therapeutic.”

If you’re struggling to establish a mind-body connection in other forms of exercise,

schedule in a yoga session and see how it makes you feel, although you may want to
opt for a less vigorous style at first to get your head in the game; look out for Hatha and
Kundalini classes for a slower pace, before graduating to the more active Vinyasa and
Ashtanga styles to get your heart rate up.

In London? Check out our pick of the best yoga studios in the capital.

SWIMMING
Another low-impact, non weight-bearing option, Jacqueline has seen clients experience
a mental health boost by incorporating just ten minutes of swimming into their daily
routine. The most important thing is whether or not you enjoy it; if you hate every
second in the water, get out and give something else a go instead. Feeling enthused
about the activity you do take part in is as important as the physical benefits you’ll gain,
as Jacqueline emphasises:

“Think about how you are going to feel afterwards and also notice how you are thinking
about the exercise beforehand. In other words, when you get your mind right, you get
the right actions out of it. You have to have the right thoughts in your mind first before
you take the action.”

A bit rusty? Read our top tips on being a better swimmer here. If the thought of gliding
through water or going for a brisk stroll aren’t really lighting your fire, by all means step it
up - HIIT swimming is a thing too you know - but remember that even getting the most
out of a HIIT session involves being in a positive headspace.

JUST BECAUSE YOUR BEST FRIEND TRAINS FIVE TIMES

A WEEK DOESN’T MEAN THAT YOU NEED TO

HIIT
High intensity exercise has a reputation for increasing stress levels, but owing to a
surge in cortisol and adrenaline, but as you become more active you should find that
your body adapts to this, learns to cope and becomes more resilient over time, which
could support stress coping strategies in daily life. Barry’s Bootcamp co-owner and
Master Trainer Sandy Macaskill certainly believes that bursts of exercise can help,
rather than hinder, mental health:

“I'm no doctor, but anecdotal evidence from speaking to clients is that exercising is a
great form of getting out of your head space for a period of the day, to stop stressing
and to focus on something positive. And then there's the endorphin hit you get from
exercise which in my mind is the best part of it.”

“I think literally everyone has that moment when they walk into class, the music starts,
the lights go down, the instructor takes over your thinking for 60 minutes, and you can
simply switch off that little voice in your head. Instead of worrying about life’s problems,
you concentrate your energy on achieving a target that you’ve set yourself, be it running
a little faster or lifting a little heavier. I call it getting inside the ‘bootcamp bubble’. Then
when everyone leaves they're straight back on their mobiles. Everyone needs that hour
of ‘me’ time, especially in hectic London.”

Taking a bit of mental time out can be one of the main rewards of getting moving, and
Sandy thinks that disengaging from the rat race and external pressures is a
fundamental skill to develop throughout exercise, like flexing a muscle:

“I say it about a million times each class: stop thinking. Or if you must think, make it
about why you're there and what you're trying to achieve. As soon as that little voice
pops up with this excuse, that excuse, or that niggling self-doubt, shut it out.”

FOCUSSING ON W HAT YOU W ANT TO FEEL OR ACHIEVE

RATHER THAN STRUGGLING WITH WHAT YOU ARE

FIGHTING AGAINST SHIFTS YOUR ENERGY TOWARDS

CY
S OCMLEITN
HGING POSITIVE
Leaving the outside world at the door doesn’t just apply to bootcamps, or those working
out for that matter. Psycle CEO and instructor Rhian Stephenson says that improving
mental health was built into the blueprint of Psycle’s spin class concept:

“The psychological side was absolutely a consideration when we started Psycle - it’s
just as important as the physical aspect to us! Exercise has been shown to significantly
improve so many aspects of mental health; from stress relief to happiness to mental
clarity and concentration and memory. It’s been proven to help anxiety and depression.
It decreases stress hormones that affect our mood in a negative way and increases our
happiness hormones. It helps with motivation, confidence and resilience. It has been
shown to delay cognitive decline and dementia in the ageing population. It improves
reasoning, problem solving skills and executive function...I could go on!”

“All of this was a part of the foundation of how we approach everything we do at Psycle.
We didn’t want Psycle to be like so many other fitness concepts that place all of the
attention on losing weight and getting ‘beach body ready’ - that happens either way. We
wanted Psycle to be about energy, happiness and pushing your limits. To be the place
where you come to give something back to yourself.”

Rhian ensures that her team approaches the company’s unique and uplifting spin
classes with a positive mental attitude that can only be described as infectious, by way
of a bit of TLC and mental prep:

“It’s so important to be able to stay positive and get into the right frame of mind before
teaching a class. No matter what is going on in their personal or professional life that
day, the instructors need to be able to switch into leader mode and focus only on the
good energy.”

“Mental preparation is a big focus for our training program in the Psycle academy - we
go through a lot of different exercises that are designed to help to prepare them to
switch off the outside world before a class. Ultimately, every instructor crafts their own
ritual or routine, it can be anything from a mantra to a meditation, physical warm up or
even just lying on the floor and listening to a song that pumps them up. Self care is a
huge aspect of being an instructor and we work with them extensively to ensure that
they have the ability to bring their best to each class. As instructors we need to
remember that it’s not about us, it’s about the riders who show up every day.”

Just how do you attain such a focus pre-workout? A basic physical exercise could hold
the key to fine tuning your mood, as Rhian reveals:

“As simple as it sounds, the first step to getting everyone focused is to connect them to
their breath. We are prone to holding our breath during times of stress, so if you’re
having a particularly stressful day or week there’s a pretty good chance that your
breathing pattern will be stiff and shallow, which just perpetuates the situation. In order
to change your state it’s so important to get back to your breath, so giving the riders that
first little bit of focus is really important. After that, it’s about concentrating on goals or
visualisations. Getting the riders to focus on what they want to feel or achieve rather
than struggling with what they are fighting against shifts their energy towards something
positive, and it instantly relaxes people.”

Still feeling anxious? Rhian’s team are trained to put you at ease, opening up and
revealing their own fears so you that you don’t feel isolated or out of your depth:

“It completely depends on the class, but sometimes it’s as simple as just asking the
room a question - if they’ve had a bad day, or are feeling tired, or simply doing anything
that will acknowledge the tension. That in itself usually can get rid of it. Once people feel
like they aren’t alone in it and it’s okay to feel that way then usually the anxiety subsides
and people have permission to just be exactly how they are in that moment.”

“It’s about relieving the pressure and letting them know that the next 45 minutes is for
them and whatever they want to get out of it is valid. Sometimes I share personal
information about my own life. For example, when my grandmother passed away - she
was my idol and so important to me. At the start of the class I shared that with everyone
and I asked if we could all just set aside anything we were feeling at that moment and
dedicate that first song to her - that we could all ride together for my grandmother and
for anyone special in their lives that they loved and the result was beautiful and
absolutely electric. So many people came up to me after class and shared amazing
stories about their loved ones or how inspiring it was and it felt like everyone in the room
was completely connected. Sometimes you need to show your own vulnerability to get
the best out of people.”

“That’s obviously an extreme example, but we see thousands of people every week so
it’s such a shared human experience that people will be going through everyday. It’s so
easy to get completely overwhelmed and weighed down by the stresses of day to day
life, but if you peel everything back and focus on what’s really significant to you instead
of focusing on the stress, it can give a great perspective and a new clarity on how to
handle stress in the moment.”

“An instructor of ours, Sophia, bravely shared that Psycle got her over her post-natal
depression, which I really admire because it’s one of those issues that’s still so taboo,
and very few women feel comfortable talking about it. We get emails from riders every
week about how much exercising with us has helped them - it’s what makes the job so
rewarding! Another instructor Kaya also shared her experience of undergoing an eating
disorder, which you can read about on our blog.”

“One of our most touching emails came from a woman who was going through a painful
divorce - she was depressed, lethargic and felt hopeless and her friend dragged her to
Psycle. It was the first time in over a year that she had felt connected to herself and to
other people and slowly she started coming more and more. She wrote us a beautiful
letter about how it was the only thing that got her through the pain and challenges of her
divorce. It was wonderful.”

You’ll see that it’s not necessarily the activity itself that helps you to turn a corner, but
your connection to it, although subtle physical cues can instil a greater sense of self
worth…

D AN C E
Dancing is often often associated with being happy, but even if you’re not feeling on top
of the world, getting yourself into the rhythm can mean that self-esteem gradually
increases as you lose yourself in the moves. Xtend Barre London founder Catie Miller
has seen many of her clients walk away taller both physically and figuratively after ballet
style classes:

“I love barre because not only does it relieve stress and make you focus on the present,
but it also improves posture, which makes a big difference when it comes to self-
confidence. The ballet aspect of Xtend Barre, for instance, allows those who are new to
dance the opportunity to move in ways that they are not used to, which brings with it a
wonderful sense of freedom and release.”

“I always say that this kind of activity goes a lot deeper than a plié - I love seeing our
clients feeling safe, accomplished and proud in the studio and beyond. I remember
bumping into a client in a coffee shop who had tears in her eyes expressing how much
Xtend Barre has changed her life during and after her pregnancy, both physically and
mentally. It’s not just about the exercise; our classes creates a sense of community,
which is emotionally supportive and encouraging.”

REST
Technically not an exercise, but incorporating R&R into any fitness routine is vital for
both mental and physical health, as fixating on exercise can damage mental health,
rather than nurture it, as Jacqueline underlines:

“While exercise really can be a form of therapy, I do want to point out that exercise can
also be an addiction. so it is very important to remind yourself of the word ‘balance’.
Going from say, being hooked on having a couple of glasses of wine a night to being
addicted to putting the hours in at the gym is actually just swapping one form of
addiction for another.”

“Exercise as with everything in life should be about moderation. Too much of anything
can be damaging, and you have to work out what is right for you. Just because your
best friend trains five times a week doesn’t mean that you need to. Ten minutes a day is
a great start, and you can work around that to fit your schedule. Balance to me is about
two or three times a week, but I do think that moving your body should always be a
priority. Think about the caveman, we are still ultimately made by that model and we still
need to move around to keep our bodies happy, supple and healthy. The times to make
exercise a prerogative is when it works for you, not against you. In other words, if you
have a crazy week at work, focus on that and don’t berate yourself.”

Struggling to schedule it all in? Here are 10 tips to make fitting fitness into your week a
LOT easier...