Tag: bibliotherapy

Storm Clouds Gathering – 2

My last post looked at a social response to the current situation, this will take a more individual one. No matter what the circumstances, there are always things that we can do to improve or at least modify a negative state of affairs.

Often, when we hear about coping with challenges, we are told about the ‘fight or flight’ response. In truth, there is a third, and much more common reaction and that is ‘freeze’. In the natural world, this is a good one. Many predators respond to movement, so standing still is a perfect camouflage. However, in our highly developed world where the predators are most often invisible, the freeze response is the least effective option. Like the ostrich sticking its head in the sand, we will not make ourselves a smaller target only blind to our options. (And for those who are interested, ostriches do not stick their heads in the sand out of fear but rather to bury and turn their eggs!)

The much maligned ostrich! Shannon Litt on Unsplash

Taking the right actions

The first suggestion I would make comes from the scouting movement: Be prepared. Here it is all about having the right kit in your metaphorical backpack. As a living embodiment of Murphy’s law, I have only managed to stay sane(ish) through the help of preparing myself for the next catastrophe. They have come thick and fast over the last few years, but despite the fact that I’d rather they’d stop, they have a diminishing impact. Why? Because I live my life with a firm commitment to building my resilience. I cannot change the vagaries of fortune, but I can equip myself to withstand their assaults. That said, I do not always succeed and am no stranger to despair; however, without these preparations, I know things would have been much worse.

There is another scouting phrase that I used to find a little silly, but post dog ownership (the first) realised was very wise. It goes: ‘There is no such thing as bad weather, only inappropriate clothing.’ This applies in both the literal and metaphorical sense, and as the storm clouds gather, I would like to share my foul weather wardrobe.

Never mind the weather Image: Chris Whitehead on Unsplash

Headgear

Since our minds are most vulnerable in times of stress, let’s start here. There are any number of ways that we can strengthen our mental resilience and I shall mention those that have worked for me. Essentially, practice those things which uplift you.

Bibliotherapy – Reading books where the protagonist triumphs over adversity helps us do the same. These can be fiction or non- fiction; it really doesn’t matter. Though bibliotherapy may be a new form of mental health treatment, it is as old as story-telling itself. Myths, fairy-tales and ancient tragedies all give the same message: life is not easy or necessarily just, but if we behave with honour and courage, whatever the outcome, we have lived life well.

Meditation/Prayer – There is now an enormous body of evidence supporting the idea that a spiritual life can increase resilience and promote mental well-being. From the companionship of church attendance to the calm acceptance of Buddhism, each promotes discipline (you need to go there/do it) and a more positive view of life. Most religions are based on love and hope – two very good emotions to get you through dark times.

And if you do not feel comfortable with an organised spiritual practice, quiet contemplation focusing on loving-kindness or gratitude will bring similar benefits.

Breathing – The simplest and quickest way to rebalance the mind is through conscious breathing. This is used in meditative practices, but it can work in a much less formal way. Here are two methods that are easy to adopt whenever you feel your anxiety rising. The first involves taking a deep breath and counting to six (or more) and then breathing out and counting to eight (or more). Keep doing this until you feel your mind coming back into balance. The second is a Wim Hof tip. Whenever you feel stressed, hum! (Quietly if you are in a meeting.) Through concentrating on the breath involved in humming and reducing the number of breaths you take in a minute, you will immediately feel better.

Building mental fortitude is essential in times of uncertainty and change. We cannot possibly hope to survive and thrive unless we have a clear head to steer us.

Take a deep breath Image: Victor Garcia on Unsplash

Body protectors

Reducing exposure – Since there is currently no cure for the Coronavirus, our best course is to avoid it. Reducing exposure is the first and most important tactic -protecting both ourselves and those we care about. None of us can remove ourselves from any contact with the outside world, though, so here are a few suggestions for this disease and better general health.

Strengthening the lungs. The most vulnerable part of our body when under attack from Covid -19 is our lungs and it would be wise to strengthen them as much as possible. I have already mentioned the Wim Hof method, but if you don’t fancy that, there are several other options. Rush University Medical centre came up with some top tips for optimal lung health and these include: deep breathing, developing good posture, laughing and singing. For the full list, please visit: rush.edu/health-wellness/discover-health/8-tips-healthy-lungs

Hydrotherapy – There is some evidence to suggest that hot and cold treatments can boost the immune system. Cold immersion certainly brings numerous benefits and I’ve found it helpful in many ways.

Vitamin D – The sunshine vitamin. The jury seems to be out on this one in terms of the Coronavirus, although many believe it boosts the immune system. It certainly helps ensure healthy bones, teeth and muscles. If you are finding yourself stuck inside this winter, it may well be worth having your vitamin D levels checked. Ensuring your body has the right amount will only do you good.

A healthy body is the best defence against all illnesses. And the surest route to a healthy body is through exercise. The NHS recommends that we try to be as active as possible every day; with strengthening exercises twice a week and a total of 150 mins of moderate intensity exercise/ 75 vigorous intensity exercise every week. Ultimately, we want to do as much as we are able and then a little bit more! My exercise is very low level intensity, but it always makes me feel better!

Exercise such as walking and cycling gets you where you want to be! Image: Max Berger on Unsplash

History lessons

One of the most popular phrases at the moment is, ‘In these unprecedented times.’ I’ve even used it myself. Yet, on reflection, these are only unprecedented for those living today – go back just a century, and things will look eerily familiar.

The Spanish ‘flu, coming directly after WWI, must have felt apocalyptic. And going back further in time, outbursts of plague and other serious illness was commonplace. And my point is this: We survived.

Human beings are quite remarkably resilient. People may speak of end-times and of unprecedented difficulties, as if this were the worst thing that has ever happened. (It isn’t.) I am not so naive as to imagine that when the Covid element of this settles, all will be well. We are already witnessing the economic impact that may unravel for years to come. The US is in turmoil politically and socially and our own country rent with division over Brexit and inequality.

None of us can predict the future. However, what we do know is that storm clouds form, the rain comes and is replaced by sunshine. Let us equip ourselves – body and soul – to be able to cope with any kind of weather. And like the scouts, be prepared.

The Reading Cure

As anyone who knows me knows, I am a total bookaholic (or bibliophile to give its proper name). I adore books and read all the time. I am fairly indiscriminate: if it is in print, that will do. Packaging blurb, newspaper articles, novels and texts are all grist to my reading mill. And I require a constant and varied supply. Should I be denied anything to read for more than a few hours, I become as cranky as a toddler before nap time.

What am I reading at the moment? The Body by Bill Bryson (an introduction to human biology); the novel, Whistle in the Dark by Emma Healey and Shakespeare’s sonnets. Strictly speaking, I am not reading the Bryson book, my husband is reading it to me and more on that anon. Fortunately, unlike most addictions, reading is a very inexpensive one. Even an exquisite hard- back that offers hours of entertainment is unlikely to cost much more than £20. More often than not, my reading matter is free or cheap – borrowed from a friend or bought at the charity shop.

Life holds few greater pleasures than a cup of tea and a good book Image: Photo by My Life Journal on Unsplash

And if the joy of entering an imaginative world were not sufficient, it seems that books have yet another gift: they can make you well.

Books as medicine

Freud had the talking cure; bibliotherapists have the reading one. Though there is no empirical data to support this, anecdotal evidence from those in the mental health professions all have faith in its efficacy. Reading, it seems, like Heineken, reaches other parts other approaches cannot reach.

But here, the quality of reading matter does matter. A recent article in The Times explained that:

‘Classic works of literature by William Shakespeare, Charles Dickens and other great writers can boost your brain and relieve depression, chronic pain and dementia – while self-help books are a waste of time.

Andrew Gregory, The Times, 1 March, 2020

Only when we are challenged in our reading – by more complex vocabulary; unpredictable plots and interesting phrasing and imagery, do we concentrate properly and thereby reap the benefits. Skim reading and easy texts and layouts (typical of the self-help genre) do us no good at all.

While reading great literature stimulates the brain, it opens our minds to the experiences of others and a realisation that what we may be suffering is not limited to ourselves. As Shakespeare put it so precisely:

It easeth some, though none it ever cured,

To think their dolour [unhappiness] others have endured.

Shakespeare, ‘The Rape of Lucrece’

Knowing we are not alone, eases our pain. Misfortune is isolating, but when we read about others who may have shared our troubles, we create a bond with a fellow sufferer. And unlike living relationships where we often conceal our faults and fears; fictional ones reveal theirs to our gaze. As a result, one often feels one knows more about characters than close relations.

Only connect

Reading and connecting with characters in books can significantly help with mental well-being. By adding a reading group, where there is both literary and social interaction, you can amplify the benefits.

The joy of reading with a friend! Image: Photo by Thought Catalog on Unsplash

My book group has now been running for 26 years and still contains many of its original members. Though I doubt we can remember the titles of all the books we have read and discussed, we do still share the pleasure of each others’ company and memories of many happy evenings.

Book groups can be formed by anyone and if you are struggling to find other interested readers, groups are almost always on offer at your local library. Some reading circles will make the evening an impressive affair with themed food or even speakers, whilst the more modest might simply offer a cup of tea. Mine, I must confess, is never short of wine! How you plan your group is entirely up to you, but sharing a joy of reading is enough to ensure a good outcome.

Bedtime stories

Most of us will have fond memories of being read a book at bedtime as a child. There is something infinitely reassuring and restful about listening to another voice. Sadly, this practice usually stops when we are able to read independently.

It isn’t only babies who enjoy a story at bedtime

For many years now, my husband and I have read to each other at the end of the day (well, if I’m honest, my husband is more likely to read than me!) We are not alone in this: the owners of our favourite bookshop do the same. Often, reading for adults is seen as only applying to the visually- impaired, sick or elderly, but there is no reason for this to be the case. Everyone can enjoy the experience. And if you don’t have a reader of your own, audio books can be of service.

Reading aloud – and especially with others – does marvellous things and if we are feeling down or anxious or depressed, it may well provide the very lift we require. Though no-one seems to be able to quantify this scientifically, I think there are numerous components to why it soothes us – just like a sleepy child.

Reading aloud to another requires close proximity and feeling close is always a lovely feeling. Listening to a familiar voice telling an unfamiliar story, causes us to concentrate in ways that do not tire us, yet relieves us of more troublesome thoughts. Listening to a book – whether ‘live’ or recorded- encourages mental stimulation, increases our general knowledge and expands our vocabulary.

Knowing that the next ‘episode’ of a book will be read later in the evening, inevitably gives the end of the day a certain delightful anticipation. Sharing a book also provides a subject to discuss that is removed from the quotidian. But what I love best is that it permits us to turn off all the electronic distractions and instead focus on each other and the words on the page. Few would question that bedtime stories are good for children; perhaps it is time to remind ourselves and others that they are good for adults too!