Tag: Lynn Crilly

Seven Steps to help get you through Dry January

TRANSFORM YOUR HEALTH IN 2024

PEOPLE embarking on Dry January need to wait at least 10 days before they see the full impact of ditching the booze, a top expert has explained. 

Counsellor and author Lynn Crilly said removing alcohol from your life for a month can bring “huge health benefits” that can set you on a path to a healthier and happier 2024.

Lynn said: “For moderate drinkers going alcohol free for a month can be challenging, but it is achievable and healthy. The same may not be the case for daily drinkers or those more dependent on alcohol and these people should seek professional advice and support before they do so.

“The first few days are likely to be the hardest as there may be some withdrawal symptoms such as difficulty in sleeping, and you are likely to also experience some hangover-like symptoms such as cloudy head, agitation, tiredness potentially this is due to lack of hydration. 

“By day five you may be craving sugar that the alcohol is no longer giving you, but on the plus side you should feel sharper and notice an improvement in your concentration. By day seven it gets even better because your sleep should improve significantly. By day ten you should be feeling less sluggish, more energised, and raring to go. The full benefits will kick in.

” In the long run it reduces the risk of diabetes, lowers cholesterol and blood pressure and reduces levels of cancer related proteins in the blood.”

Outlining the main benefits of Dry January, Lynn says: 

Detox:

Taking a rest from drinking alcohol can give your liver a much-needed break and time to re heal itself from the festive overindulging.

Alcohol is known as diuretic, which means it causes you to wee more than if you just drink water, this makes it harder for the body to hydrate itself which leads to dry skin. Reducing the level of alcohol will give your skin a more refreshed look and make your eyes brighter.

Often more calories are consumed by food rather than drink, meaning a potentially higher vitamin intake, leading to your skin looking healthy and glowing.

Improved Sleep:

One of the first things that people notice when doing dry January is that their sleeping pattern improves drastically and they experience an increase in their energy levels. While alcohol can help people to fall asleep faster, the quality of the sleep is less restful and you spend less time in ‘real ‘sleep. On the other hand, days when you do not drink can lead to a much better sleep, making it far easier to wake up in the mornings.

Feeling less bloated or even drop a few pounds: Depending on how much you were drinking before you may find you shed a few pounds over the course of the month as alcohol is liquid calories which many do not replace with food, also the craved junky food at the end of a boozy evening will also be of the menu!

Save money:

If you have been regularly spending money on alcohol it can really add up and put a dent in your budget, so by not shelling out for it you could put that money by and give yourself a treat at the end of the month such as a massage or a new outfit!

TIPS ON HOW TO BE SUCCESSFUL

Begin writing a journal:

At the beginning of the month write down the reasons you wanted to take a break from the drink, and the positive changes that are being made. Then if sometime during the month you are facing a particularly challenging time refer back to the journal to remember why you started. 

Start a new workout regime:

Since drinking can leave you feeling slow and sluggish, January may be the perfect time to start a new fitness regime. Having the new surge of energy will benefit you when exercising and release those positive endorphins.

Look at new ways to cope:

If a glass of wine was your way of winding down at the end of a day, it may be worth looking at other options such as yoga, reading, meditating, going for a walk or even a hot bath with lots of bubble bath can all help you to wind down.

Look for a replacement:

If drinking has become a habit, then it is a good idea to find a replacement to sip, sparkling water with lemon juice, or pour a can of flavoured tonic water into a wine glass and sip slowly, it is surprising how quickly one habit can be replaced with another especially when it makes you feel better. 

Team Up with a friend:

It is always easier to keep motivated if you are doing Dry January with a friend. Encourage friends and family to get involved, so that you are accountable and support each other or even raise some money for charity.

Keep Busy:

The first few days will be the hardest, so it is always a good idea to have things planned to keep you busy, do things that are fun and will help to take your mind off drinking, because the less time you must think about it the easier it will become. 

Be Kind to yourself:

Drinking has become so ingrained in our culture and everyday life, whether you’re celebrating a wedding or mourning the loss of a friend, it can be difficult to abstain from alcohol for a whole month.

People are often their own worst critic and can get down on themselves – and give up on their dry month if they have one drink, but please remember the whole point of attempting a month without alcohol is not to feel bad about yourself.

The goal is to become more mindful of the role it plays in your life, if it leads to you drinking less than you normally would, then that must be a win even if you still enjoyed the odd glass of wine. 

National Grief Awareness Week: Nine steps you can take to get through the darkest days

BEING open about your feelings and allowing yourself time to recover are the key to overcoming grief, a leading expert has said. 

This week marks National Grief Awareness Week with events planned across the UK to raise awareness of an often under-discussed issue.

In an additional bid to help, counsellor and author Lynn Crilly, who supports a lot of people through these dark moments, has today shared nine tips on how to best deal with grief when it strikes.

It comes as her daughter Samanta, the author of Hope Through Poetry, releases a new poem in a further attempt to spread awareness. 

Lynn said: “Grief impacts us all. But it impacts us all in different ways. When I lost my Aunty ten years ago, I felt a pain I had never experienced before, I guess you could call it a broken heart or heartache.

“It took me many months if not years to accept her not being around, but as they say with time I have created a new normal, the bad days became fewer, and while I miss her terribly I have found myself again. 

“Sometimes I felt guilty for smiling or laughing, but I know she would have wanted that for me which has helped with the bereavement process and to move on. So too has keeping her memory alive and remembering special days and anniversaries with the happy memories I have.

“There are things you can do to help get you through.”

Sharing her next practical steps, Lynn said:

  1. Allow yourself to feel emotion: If you feel emotional or sad, let these feelings out, do not be afraid to cry, as crying can help to release emotions. If you feel angry or resentful…. that’s ok, let the anger out in a safe way such as hitting a punch bag or cushion … try not to bottle it up which can be easier said than done, especially if you are supporting others as well as trying to deal with your own grief.
  2. Talk about the Person: Don’t be afraid to talk about the person who has died. Whilst they may not be here physically, they are still very much present in your mind and with others too. It is important to keep their memory alive, with stories, memories and just talking about them. This can be painful to start with but by not doing so can leave you feeling isolated and alone with your grief.
  3. Take Care of Yourself: Taking care of yourself as much as possible is so important to how you deal with your loss. Try to eat good food regularly, getting some fresh air and gentle exercise along with sleep (or if trouble sleeping rest) can all help with this.
  4. Talk about your feelings: Talk to someone that you trust about your feelings, such as a family member, close friend or partner. If you do not feel able to confide in anyone there are also helplines with dedicated people at the other end ready to listen.
  5. Avoid ‘short term’ fixes: Sometimes to block out the pain and how you are feeling, people can turn to alcohol and drugs to make them feel better or numb the feelings, while these may help temporarily, they are not the long-term answer and can cause further issues of their own.
  6. Keep a Routine: It is easy to feel lost and not wanting to do anything when you are grieving, but by keeping a routine and doing normal everyday things it can help to distract you even if for a short while.
  7. Stay in touch with people: I know myself it is so easy to withdraw from the world and not speak to anyone, but making the effort with the right people that understand where you are can help you to stay connected and get through each day.
  8. Time: The saying goes ‘Time is the greatest healer’ and I have to agree with this. Losing someone close to you is incredibly hard, and life is not the same especially if you lived with them, so it is essential not to expect too much from yourself too quickly, allow yourself whatever time and space you need and please don’t feel guilty about it is essential to the healing process. 
  9. Remember those special dates and occasions: Everyone will have their own memories unique to the person they have lost, but if you can don’t lose those special dates and thoughts, whether is going to a favourite place, bench or even sitting with a cup of tea somewhere, by doing this with help to keep their memory alive.

BREAKOUT: POEM BY SAMANTHA CRILLY:

With Angels you fly

I gaze up at the birds as they pass on by

touching the rims of heaven beyond the sky

Shoulder to shoulder with angels you fly

I know now I can smile without having to justify

Being ok without you, because I know you would want me to,

Still laugh every day and flourish in every way,

I had always held the burden of your absence in my mind

Something you would have so wanted me to leave behind

 Even though it pains me to do so, I know I have to let go

  keeping all the wonderful memories of us together

 Gifts I now know will stay with me forever

WORLD KINDNESS DAY: Five reasons kindness can boost your health and wellbeing

“Kindness costs nothing … yet is the most priceless gift one can give.”

A leading campaigner on mental health has urged Brits to be kind as it can help others and boost you own wellbeing. 

And Lynn Crilly, who is also a mental health counsellor, says the “kindness of strangers” can often be the perfect tonic for someone experiencing a life crisis. 

Speaking on World Kindess Day – which is celebrated today (November 13) Lynn  said: “We often talk of the “kindness of strangers’ ‘ – and there’s no doubt that, sometimes, the very best support can arrive from a place you least expect it.

“Three years ago, at the start of lockdown, many people were inspired to reach out to each other with kindness. They were motivated to do the right thing by supporting and uplifting one another in the face of adversity,

“However, as the pandemic continued, it began to grind people down. They became tired, and less tolerant of each other. 

“Then, as the world began to emerge from the pandemic, it soon became clear the devastating effect it had had on people’s mental health. 

Addressing the issues many people currently face in their lives, Lynn continued: “People have been living in a state of uncertainty ever since, with the economy, climate, war and the high interest rates, all compounding many of mental health issues people may have today.

“That’s why I hope lots of people show kindness today and in the future.”

Lynn became a counsellor after one of her daughter’s, Samantha, fell into the trap of Anorexia Nervosa and OCD, at the age of 13. She explored every avenue and source of help, but they were not right.  Lynn felt she had no option but to educate herself and learn as much as she could about eating disorders and mental illness. 

Here Lynn shares five reasons why it can make a difference both to you, and the person sitting by your side:

It encourages us to reset the idea of ‘KINDNESS’.

Kindness is much more than ‘a nice thing to do’ It plays a vital role in our overall well-being. Research has shown that kindness has a positive effect on both our mental and physical health – whether we are showing kindness, receiving kindness, or just watching kindness. How wonderful is that?

It can help us to feel happier:

When we experience kindness, a hormone called dopamine is released in our brain which uplifts our mood. It is often referred to as ‘Helper’s High’.

Kindness improves relationships: 

We tend to gravitate towards people that show us kindness. This is mainly because kindness reduces the emotional distance between each other and helps us to feel more bonded.

Kindness is good for the heart:

When we show kindness to one another it makes us feel all warm inside. Acts of kindness are often accompanied by a feeling of emotional warmth, which in turn 

produces the hormone oxytocin in the body. Oxytocin causes the release of a chemical called nitric oxide, which expands the blood vessels, reduces blood pressure, and protects the heart.

Kindness slows ageing:

Kindness has been proven to slow the ageing process. Research shows that oxytocin can reduce levels of free radicals and inflammation (two main culprits of ageing) in our cardiovascular system. This also slows ageing at the source.

And finally, kindness is contagious:

When a stone is dropped into water it creates waves, acts of kindness of the same ripple effect. When we are kind, it inspires others to be kind, studies show that it creates a ripple effect. 

That spreads outwards, to friends, their friends, and their friends – that is a great three degrees of separation. So, when a person is kind to another it could positively affect up to 125 people. How cool is that?

The busy, complicated technology fuelled world we live in today desperately needs more kindness, which will not only give all the above benefits but also restore faith in human nature and give people hope. 

So, we should also remember we should not need a special day to show one another kindness. We should aim to make it part of our everyday life. Remember kindness costs nothing – yet is the most priceless gift of all.