My story...so far!

I've been blogging now for almost 2 years and only today realised that I'd never actually shared my story with you wonderful people!

I find sharing one's story can be of real therapeutic value, not only to the writer, but also to readers who may well be in a similar situation.  It's a great way of getting your experience 'out there' as it were, and it's perhaps something that is a bit long overdue!

Ideally when recovered, I'd really like to publish a book of my experience through ME/CFS, my ups/my downs, how I found the answers, and how it changed me as a person, not just physically and mentally, but also spiritually and emotionally.  Maybe this blog post would be a good starting point...a practice run! I suppose I'm also writing this in the hope that it will encourage others to share their stories too. They can be so inspiring. So here goes..

Me about 2 months before getting ill with M.E./CFS. Flying off a rope-swing in Fiji, where I'd been working that summer. I was very physically active in my teenage years

As a young child and teenager I'd been pretty healthy.  Had the odd bouts of Tonsillitis and colds, but who doesn't at that age.  I was very active in the sporting arena, representing my school in Rugby and Cricket, whilst also playing men's football for a club in my area.  I had the highest stamina (or amongst the highest in my year!)  I won the 400m in my age group at sports day 3 years running (I don't write this to boast, just to emphasise how high my fitness levels were! :-) ) I pushed myself hard academically, getting A's at A Levels. I had very high standards for myself, and whatever I achieved, never seemed to be enough. I always had my eye on the next goal...the next challenge.  I suppose you could call me a very Type A personality - which is very common for people who have gone through this condition.  First year of uni flew by - drank a lot, made some great friends, had some great experiences, enjoyed my independence. It was probably the best year of my life.  I travelled to Fiji that summer (2009), and worked as a teacher over there.  It was great fun.  Once back in the UK, 2nd year was fast approaching, and I started thinking about what career might suit me best.

Then everything changed. I fell extremely ill with Gastro-enteritis. It was so bad that I could barely get out of bed (interestingly prior to this, I'd had an underlying cold for a few weeks.)  I was completely drained.  I improved somewhat, but then a week later I contracted Glandular Fever.  Double whammy.  I was so ill I couldn't even leave the house, or my room for a long time.  This period is still very hazy to me.  I think the trauma of all the unexplained symptoms, no energy, and constant dizziness has caused my conscious mind to block it out.  I kept thinking, 'What's wrong with me?' 'Why am I getting these symptoms?' 'What's happened to my energy?'  I was literally in the crash and burn phases of the illness.  In hindsight, I really should have really rested and just slept, but I just plowed on through - there was work to be done, therefore I had to do it.  The next 4 months were a mixture of unexplained painful symptoms, extreme levels of anxiety, a heavy workload, and 4 Red Bull a day.  In this first year of illness, I went through several relapses and just tried to push through everything, not realising that constantly pushing was making my symptoms worse.

Me on the far right about 2-3 months into illness...looking quite concerned! I was experiencing pretty severe symptoms at this time, always fearing I was going to collapse or get worse.

I just wanted to psychologically escape the fact that I was pretty severely ill at this point, and it did that by pushing myself like I used to.One constant problem above all else was recurrent Tonsillitis every two weeks - I could have set up my own pharmacy with the number of anti-biotics I'd been prescribed!  This first year was really tough. There was so much confusion and fear as to what was wrong with me and how I could change my situation.  I didn't realise at the time that the constant fear and anxiety about my situation was making things worse.  I somehow managed to play football still for my University team.  Even though I knew it wasn't supporting me, being active and sporty was part of my identity, and I didn't want to lose it! It was a massive struggle, I'd lost pace, and I could feel pretty awful for days after playing a game.  I remember one game where I only managed 10 minutes before I had to stop.  I was a classic 'push through the pain' case.  

I then came across meditation. This actually helped me somewhat, as it (unknown to me at the time) calmed my nervous system down. I also altered my diet to basically 'eat healthier,' without incurring upon myself any exclusions, such as gluten or sugar free.  My diet was still pretty bad, just not as bad as it was - Iceland microwave meals, KFC, and Pot Noodle).  I managed to get through Uni..just about.  However, I'd only really improved a very small amount, and was still very chronically ill.  Perhaps the biggest hinderance at this point was that I still wasn't listening to my body!

Being the typical Type A personality that I was, I decided to look for full-time work..even though I clearly wasn't well enough!  I managed to get through University, but in all honesty, my course required only a few contact hours a week, and a few essays a term.  It almost tricked me into thinking I was better than I actually was.  I got a rude awakening when I went into working life!  I decided to give advertising a shot, as it was something that genuinely interested me and judging by the series 'Mad Men,' looked like it involved lots of client lunches and Scotch.  I worked for a couple of great companies, but I really struggled through, often in extreme physical pain, and feeling intense brain fog, amongst a high level of anxiety and stress about my symptoms.  As my symptoms worsened, my job responsibilities increased.  Unknown to me at the time, by trying to fight my symptoms and resist them, I was simply causing them to intensify and worsen - it was a vicious cycle.  During this period I tried all sorts to cure me of this malady - Acupuncture, Bodywork, Osteopathy, The Lightning Process - you name it I tried it! None seemed to have a positive impact..

I simply couldn't work anymore. Even getting out of bed was a massive challenge, and a painful one.  I had to stop and work on improving my health.  As many of you Type A's will understand, this was a massively hard decision, as by giving up the ability to work and achieve, we are essentially giving up much of our identity and how we define ourselves in that moment.  Unfortunately during my notice period, my employer decided to lump about 6 months work upon my shoulders.  This made me even worse physically, and I actually recall a week before my last day, going to the nearest pub after work and sinking about 4 pints (and feeling even worse!) That was a real low point for me..

I took a month off to relax and re-evaluate.   This was where my turnaround began.  Up to this point I had 3 and a half years of no improvement, and worsening of symptoms.  I was lucky enough to come across The Optimum Health Clinic in North London, through a YouTube video I think.  I initially signed up for their Practitioner Training, as I wanted to work in the field of Therapy, and ideally with people looking to improve their health.  I soon found that this clinic was really at the forefront of M.E. research, and I could see that they offered some fantastic treatment (NLP, EFT, Hypnotherapy, Coaching.)  I soon signed up as a patient, having seen the numerous recovery stories.  I started working with one of their Nutritionists.  This was when I first noticed a change.  My gut had been an absolute state for around 4 years, but once I got on the nutritional plan, within a few months that seemed to sort itself out.  I was found to have Mitochondrial Dysfunction, so we treated that too.  At this point, I also learnt that I needed to slow down, pace myself more, and listen to my body.  This I have found is vital in improving your symptoms and condition.  I also had a few sessions with one of the Psychology Practitioners, and was taught tools to help calm my system down. This took out a lot of the anxiety that I'd been feeling around symptoms etc.  Progress was slow, but at least it was progress.  It got me up to around the 75% mark.  However, something was still missing, as I was still falling into 'Booming and Busting' patterns.  I was referred to an exercise physiotherapist in October 2014 who specialised in CFS.  When I first started working with her I could only manage 8 minutes walking a day without my symptoms getting a fair bit worse.  4 or so months later, I'm up to 26 minutes a day (without my symptoms worsening), plus 1-2 hours work per day, and Yoga 2-3 times per week.  Tangible progress.  I still have a fair way to go on this, as once I get to 30 mins per day, I gently and incrementally increase the intensity, until I'm jogging everyday and doing some resistance training without a worsening of symptoms.  To reinforce my belief systems, I also regularly read and listen to recovery stories (and they are plentiful these days :-) ) They offer such great wisdom and advice.  I also consistently use the tools I've been taught at The Optimum Health Clinic to help reduce anxiety levels around symptoms etc.

I suppose I wrote this to highlight that change is possible, even when it can seem impossible at times.  The number of times I had tried something new with no success, and went home beating myself up about it were innumerable.  I've had some pretty dark nights of the soul in the last few years, but things are now looking much more positive and structured.  I think I found things that work for me because I kept on believing and never gave up.  Belief is a powerful thing, and it's up to us to harness the positive aspects of belief.

Hope you enjoyed reading.



Adam
x      







  

What is Mindfulness Based Stress Reduction and Can it Aid the Way I Deal with Stress?

“You cannot solve a problem with the same level of mind that created it.” Albert Einstein. 

I think it's true that a short burst of stress or pressure can help us rise to an immediate challenge.  Many thousands of years ago, when our ancestors were Cavemen, and needed to chase down a Wooly Mammoth, this fight-or-flight response was an incredibly useful evolutionary trait to have in our toolbox.  However, that's what the Fight-or-Flight response was designed for...a short burst of Adrenaline and Cortisol that would get us somewhere in a very short space of time.  

However, in today's world this Fight-or-Flight response seems to be turned on all the time, causing us various symptoms, including anger and anxiety, difficulty sleeping, loss of appetite, breathlessness and chest pains. People who are under prolonged stress are at greater risk of health problems like high blood pressure and heart attacks.  It's no coincidence that most heart attacks occur at 9AM on Monday morning!

Something has to be found to stop this, or at least lessen it..! As far as a natural, safe alternative is concerned, Mindfulness Based Stress Reduction does a pretty good job. Mindfulness-based stress reduction (MBSR) offers an integrative approach by utilising techniques such as meditation, gentle yoga and mind-body exercises to help people cope with stress. The mind is known to be a factor in stress and stress-related disorders, and meditation has been shown to positively effect a range of autonomic physiological processes, such as lowering blood pressure and reducing overall arousal and emotional reactivity.  

It is a way of connecting in to the body and becoming present with your current experience, by lying on one's back and focusing one's attention on various regions of the body, starting with the toes and moving up slowly to the top of the head. By taking your focus away from your thoughts, and towards your body, your attention is taken away from the thinking processes which are currently causing you distress.  It simply starts with just coming back to your breath.  This is the fastest, quickest way to become present. 

In Layman's terms, it is simply, "Moment-to-moment, non judgemental awareness [of yourself." Jon Kabat-Zinn.  A way of tuning in..a way of moving from your Headmind to your Bodymind (I explain more about this in another Post!) and just the simple act of observation of what is happening.  It can be extremely peaceful and nourishing.  

Even though I'm at the stage in my health where I don't really need to practice Mindfulness anymore, I still do on a daily basis, because it helps keep me grounded, whilst also keeping things in perspective, and reducing overwhelm which can be triggered by 'over-stress.'  

A Bit too Spiritual For Me?  

MBSR is in fact not Spiritual at all.  Although its roots are grounded in spiritual practice, the program is in fact secular, and should be approached as so. 

'Mindfulness-based approaches have been the subject of increasing research interest: 52 papers were published in 2003, rising to 477 by 2012.[1] Nearly 100 randomized controlled trials had published by early 2014.' Hurley, Dan (January 14, 2014). "Breathing In vs. Spacing Out" . New York Times Magazine. Retrieved April 9, 2014.

For Sufferers of Chronic Pain?

When I was first diagnosed, I was in a lot of physical joint and muscle pain...every single day. It was relentless.  The only thing I found which gave me some relief from my symptoms at the time was doing some Mindfulness-Based Stress Relief, usually for around 20 minutes a day.  I suppose you could say it was my first window to recovery.  It was then that I started exploring nutrition and psychology, which is where the majority of my recovery lay.  Mindfulness or Meditation is not a cure, but it certainly helps soften pain, and acts as a good lubricant to make change a possibility in your life.  

On a final note, for Fibro sufferers..."MBSR might be beneficial for people with fibromyalgia: there is no evidence of long-term benefit but low-quality evidence of a small short-term benefit." Lauche R, Cramer H, Dobos G, Langhorst J, Schmidt S (December 2013). "A systematic review and meta-analysis of mindfulness-based stress reduction for the fibromyalgia syndrome". J Psychosom Res (Systematic review) 75 (6): 500–10

So...could this benefit me?

A good place to start is by assessing your own stress levels and how your managing them.  If you click on the link, you'll be taken to the BeMindful stress test.  

Additionally, if you're a bit of a bookworm, this could be the most useful book you ever buy!  

Research that now proves Optimism can be created through 20 minutes of Mindfulness per day!

Taken From Here

“Be happy in the moment, that's enough. 
Each moment is all we need, not more.” 

Mother Teresa



A very short post today, but I just found some incredible research on how even just 20 minutes of Mindfulness per day can make you significantly more optimistic. It also offers some great instructions on how a great Mindfulness exercise. 

I'll let the article itself do all the talking today...!

Article can be found here!

Taken From Here

Did You Know that our Brain is in Fact Plastic

Taken From Here

“I saw people rewire their brains with their thoughts, to cure previously incurable obsessions and traumas.” Dr. Norman Doidge

In my last post I discussed the power of positive-thinking (or affirmations) and how this has a decisive impact on our physiology. A couple of you wanted to understand how this works.  Well, let me tell you.

It all comes down to Neuroplasticity, which is the brain's ability to reorganize & re-mould itself by forming new neural connections throughout life. Since its discovery, this has had stress reduction, well-being, & health groups, very interested.

Taken from Here

What does this mean for us - The Basics

The adult brain contains over 100 billion neurons, give or take a few. To put this into context, that matches the estimated number of galaxies in our whole universe. Given we only use a few thousand of these repeatedly every day, there are literally billions of unused neurons we which can utilise.  This gives us the incredible ability to create completely new personalities, observe different outcomes, and completely change our condition of living...as long as we make the conscious decision to do it. It blew my mind too..

The reason we feel the same emotions & experience the same outcomes day-in day-out, is because we're firing the same neural pathways over & over again, over & over again, over & over again. This is where we can get stuck in this loop of self-limiting thoughts or habits, which recharges the stress response we experience on a daily basis and effectively moulds our personal perception of reality. 

Dr Caroline Leaf, estimates that "87% to 95% of the illnesses that plague us today are a direct result of our thought life. What we think about affects us physically and emotionally. It’s an epidemic of toxic emotions…"  

Consistent affirmations (said in a congruent way) is just one way of breaking that loop, by using new neurons in our brain to observe a different outcome, & to positively affect your physiology & mindset. Dr. Joe Dispenza, Neuroscientist, speaker on What The Bleep Do We Know, and a bit of a hero, claims "The one thing I noticed about people who had changes in health had changed their thinking...Our thoughts have a direct connection to our direct level of health."

To conclude

I'm not saying that using our infinitely powerful brains will cure all our physical difficulties, but by learning the discourse of stress symptoms and illness we can discover what is being suppressed or ignored in our emotions, and how this is influencing our health & well-being. From this viewpoint we can observe a clear two-way communication going on between our body and mind that affects our physical, mental & emotional state. 

Affirmations (some good ones are listed in my last post) & meditation are both ways that help us deepen this understanding.  So be more kind to yourself and try using some affirmations, you may find it works wonders!  I've attached a great little bonus tutorial for you on Neuroplasticity, which really gives you the low-down on this truly fascinating phenomenon :

Next time I'll be looking deeper into how emotions effect us and how we can affect them.  

Over & Out,

Adam

Method 3. Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

Hi all and a warm welcome back!

We are now at the end of the road on how to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

Picture Taken from Here

"I'll do the best I can." What is this exactly...POSITIVE THINKING! 

Picture Taken From Here

Sound's so simple doesn't it...but its incredibly effective at releasing stress and boosting self-esteem and self-confidence.  They're also incredibly able when you are ill, as they boost your belief that you will get better, sooner.

They are commonly referred to as an affirmation, which is defined as 'the assertion that something exists or is true." This method is extremely competent at breaking that negative state of being we call stress, and shifts us into a much more positive, relaxed state of being.

After becoming 'stuck' at University with looming deadlines and exams, I often found myself in this negative cycle of stress and couldn't figure out how to stop it! I purchased a brilliant book called It's The Thought That Counts by Dr. David Hamilton (currently only 6 left in stock, so get yours while you can!), which completely changed my relationship with stress. It taught me about affirmations, and how the subconscious mind believes what you tell it, as long as you are really congruent with your language.  To this day, I use affirmations on a daily basis.  

As I mentioned in my second Blog Post, its all about repetition, repetition, repetition - this is how the brain learns! If you're finding it hard, think back to a time when you had to memorise it, and you managed to do it. This will give you huge confidence moving forwards.

I've listed below my top 10 affirmations for you to try out in your head. See how they affect your body language, your mood, and your belief systems :

I can handle whatever comes my way

Today has endless possibilities

I release stress now

I release all restrictions

Challenges bring opportunities

I choose a positive frame of mind

Every day in every way I'm getting better and better

I'm feeling calmer and calmer

My intentions create my reality

I can make healthy choices

The great thing about affirmations is that they can literally be used on anything, from stress, to anxiety, to relationships, and so on. To add to this, simply writing these on a peace of paper is just as, if not more effective, than saying them in your head. Try both, see what works better.

So that's it for my Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now! I really hope you've found them useful, both now and in the future.

If anyone has any requests on things they would like me to write on, just drop me a Facebook message. I can usually be found at : https://www.facebook.com/adam.lomax.73?ref=tn_tnmn

Thanks and farewell until next time,

Adam

Method 1. Short-Cuts to Rapidly Reduce Stress in your Working or Studying Environment, and Create Peace of Mind Now!

‎"There is more to life than increasing its speed."

Mohatma Gandhi







Hi again,

A warm welcome back to those of you who are following my series of Blog Posts on how to create more calm, mindfulness, and wellbeing in your lives through using your mind!
Over the next 6 days I will be posting 3 highly effective ways to hastily stop stress in its tracks, so that we can move from this...

to this...

These tools have helped thousands of people globally, and the science behind it is extremely thought-provoking..

Today the focus will be on 3C Vision. I was taught this at a talk by Sandy C. Newbigging which discussed the effects that chronic stress can have on the body. This simple, easy to adopt technique, is great, as it can be done at the desk (or anywhere really), is completely unnoticeable to those around you, and reduces stress symptoms in just a few minutes. It merely requires using your eyes to activate your parasympathetic nervous system.

Step 1 - Pick a spot on the wall to look at, preferably at a 45° above your eye-line Ensure this is a stagnant spot, which doesn't contain any movement.

Step 2 - As you stare at this spot, effortlessly allow your mind to go loose and focus all your attention on the spot. Take a few long, deep breaths.

Step 3 - Notice that within a few moments, your vision begins to spread out. Your vision will become more peripheral than central.

Step 4 - Now, pay more attention to the peripheral part of your vision than the central part. Take in the colours, the shapes, the shadows, and anything else. Retain long, deep breaths. Be mindful that you stick to using your peripheral vision by avoiding looking directly at anything.

Step 5 - Continue with this for as long as you want. You will find your mind is more still.

Step 6 - Repetition, Repetition, Repetition. With practice, this technique will become easier and the more effective. 

So..how do you feel now?


This process is similar to what psychologist Stephanie Silberman, PhD, has labelled as "thought stopping," which allows the body to drain excess cortisol and adrenalin out of the system and induce a calmer response. Personally, I found this great to do before important meetings, seminars, and particularly when distraction is leading you astray!

As always, many thanks for reading and I hope this finds you well! The 2nd of the 3 highly effective ways to hastily stop stress in its tracks will be posted in the next couple of days.


Adam

10 Simple Tips to Become A Master of Meditation Overnight

Following my first post, some of the great feedback I received was along the lines of, "I can't meditate because I can't stop thoughts buzzing through my head."  Sound like you? 

I completely understand where you're coming from, as initially I struggled with this practice too, but once you make the decision to actively engage with it, and practice regularly with gentle discipline, you will find it both rewarding and enjoyable.  

I like to compare it to body training at the gym...the more you work a muscle, the more it strengthens.  The same goes for neurons in the brain, as we are taught in Hebbian Theory, "Neurons that fire together wire together."  So, in effect, the more you practice meditation, the stronger the neuron connections become, the better you'll get and the easier it becomes.  

Here are my top 10 tips to ensure you develop consistent practice, and stay on track to creating a healthy body and a healthy mind!  

1. Meditate first thing in the morning or last thing at night (if possible!) - this is when you brain is most receptive to change, as it is in the alpha, dreamlike state
2. Aim to find a place at home or work suitable - somewhere quiet where you are unlikely to find distractions is perfect.  This will allow you to relax and focus much more easily
3. Make it a priority - this means putting it in the diary and committing to it in the same way you would to any other kind of meeting. Whether it is 10 minutes or considerably longer, nothing is more important than the health of your mind.  When people don't make this their priority, they often miss out and then become de-motivated
4. You don't need to 'still your mind' - above all, meditation gives your body the chance to relax and recover.  It is not useful, therefore, to resist having thoughts when meditating.  To resist thoughts is to resist relaxation, so just go with the flow!
5. To help yourself feel at ease - initially visualise a place you've been to in the past that evokes a relaxation response, perhaps a sunny beach
6. If you miss a day or two, don't be hard on yourself - this will surely undermine your efforts and motivation. Therefore, I suggest if you fall from grace one day, make the choice to get back into your routine the very next day without wallowing in failure and self-deprecation
7. Always spent a couple of minutes at the end of each meditation to reflect on its benefits - Notice how you feel, physically, mentally and emotionally. The more you establish the connection between training the mind and feeling better, clearer, or calmer, the easier it becomes to sit down and practice 
8. You only need to meditate 10-15 minutes per day - that's all it takes!
9. Have realistic expectations - Training or taming the mind is a skill to develop over a lifetime. There are some immediate benefits to be found, but some take longer than others. Just take it one day at a time
10. Have a scrap book and note any changes you feel - be it calmer, more confident, or healthier, these will be constant reminders of what you have achieved

Thanks, and remember...

Adam

p.s. Still struggling? There's a series of audios you can download from http://www.eocinstitute.org/. This is based on Dr. Heinrich Wilhelm Dove's discovery that when you introduce tones with certain frequencies into each ear, you could actually entrain the electrical patterns within the brain to resonate in very specific patterns, called brainwave states. These tones induce beta, and alpha wave states in your brain, which enables quicker meditative states.