Mental Health Training

Procrastination And Getting Things Done

Procrastination is the act of delaying or postponing tasks or activities that need to be done. It is the tendency to put off important or demanding tasks in favour of more pleasurable or easier ones.

It is a common trait many people struggle with, and research suggests that about 20% of individuals can be classified as procrastinators.

What exactly causes people to procrastinate?

Procrastination can be described as the gap between intention and action. It occurs when you intend to do something, but for some reason, you continuously put it off. It's important to note that procrastination involves actively delaying a task rather than simply letting it slide due to a long to-do list. Furthermore, procrastination often comes with negative emotions like anxiety and guilt.

Is procrastination laziness?

Procrastination is not necessarily being lazy. While it may seem like procrastinating is simply avoiding work or being lazy, there are usually underlying reasons why someone procrastinates.

Procrastination can result from different factors, such as fear of failure, lack of motivation or interest, feeling overwhelmed, perfectionism, or simply not knowing how to prioritise tasks effectively. It is meaningful to understand that procrastination is a behavioural pattern that can be overcome with conscious effort and strategies.

It is essential not to label oneself or others as lazy solely based on procrastination. Instead, it is more productive to identify the underlying reasons for procrastination and work towards finding solutions to manage it better.

Here are some strategies to overcome procrastination:

1. Break tasks into smaller, more manageable steps.

2. Use time management techniques like the Pomodoro Technique, where you work for a set amount of time and then take a short break.

3. Create a schedule or to-do list to help prioritise tasks and hold yourself accountable.

4. Find motivation by setting specific goals and rewards for completing tasks.

5. Eliminate distractions and create a dedicated workspace for focused work.

Remember, procrastination is a common challenge many face with apprehension and does not define your worth or capabilities. With determination and the right strategies, overcoming procrastination and improving productivity is possible.

As previously stated, procrastination is a trait that exists within all of us to some extent. It is correlated to conscientiousness, our sense of orderliness and dutifulness. People who are low in conscientiousness are more likely to be procrastinators. 

However, for most individuals, procrastination is not a significant problem. Often, we are too hard on ourselves for being procrastinators when the underlying issue may be the many deadlines we face today.

For example, many students exhibit procrastination tendencies in the context of college. College life is loaded with constant deadlines, evaluations, and overwhelming tasks competing for their time. However, it's necessary to differentiate between essential task management and true procrastination.

Dr Pychyl, a procrastination expert, emphasises the need to make this distinction. While deferring tasks can be a productive task management strategy, true procrastination involves actively expending mental energy to delay a chore, often due to irrational reasons. Procrastinators tend to rationalise their behaviour by blaming competing demands but fail to prioritise their activities effectively.

It is also worth noting that not all behaviours that resemble procrastination are actually procrastination. Depressed individuals, for example, often experience a lack of energy and motivation, causing them to appear as though they are procrastinating. However, in their case, procrastination is a symptom of their mental illness and must be approached differently.

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Gaslighting in Relationships: How to Heal and Move Forward.

Gaslighting is a form of emotional abuse in which an individual manipulates another person to doubt their own perceptions, feelings and thoughts, ultimately leading them to question their sanity and sense of reality.

Do you ever find yourself questioning your own memory, feelings, or sanity in your relationship?

Does your partner try to convince you that your thoughts and emotions are wrong or even ‘crazy’? If so, you may be a victim of gaslighting.

Gaslighting is a form of emotional and mental abuse that can occur in any relationship. It can leave the victim feeling confused, invalidated, and powerless. It’s a subtle manipulation tactic that can be difficult to recognise, but once you do, it’s important to know how to deal with it.

In this article, we’ll dive into gaslighting, how to identify it, and, most importantly, how to break free from it. If you’ve been feeling gaslit in your relationship, it’s time to regain control and start prioritizing your mental health and well-being.

Many of us struggle to identify gaslighting, let alone escape it. There are strategies to stop being subjected to it.

Gaslighting is an insidious, manipulative and reality-bending form of emotional abuse. Yet, when gaslighting is in our own relationships, many of us struggle to identify it, let alone escape it.

What are the red flags? How do you know if it’s happening? What does a gaslighting relationship look like? We hear these questions often. After working with countless couples across 30 years of clinical practice, one of us wrote a book and a recovery guide to offer answers and to help people navigate the gaslight effect in modern relationships.

Here are three examples of gaslighting:

One patient had a boyfriend who told her that she was responsible for their fights. She often responded with a hello to people who greeted her on the street, including men. This bothered her boyfriend, who asked her to look at the pavement when they took a walk, so she wouldn’t have to think about looking or not looking when men passed by. She sought therapy help because she said she “knew he was right” about this helping to reduce their fighting, but she wasn’t happy, just looking down at the pavement.

Another patient felt like she couldn’t think clearly any more. She loved her relationship with her girlfriend but felt she had no personal space. Her girlfriend said if my patient truly loved her, she would not need space for anyone else. My patient felt confused and wondered if this was love or something else.

A colleague said his wife had been criticizing him for wanting to visit his family in Europe. For the last few years, she has said, “They don’t take covid seriously. If they loved you, they would be more considerate. They don’t care about our health. They don’t really love you.” He was feeling helpless and belittled.

At first, he thought she was being mean with her comment that they didn’t love him. But, over time, listening to her certainty, he began to think that maybe she was right that his family did not love him and that he was being selfish for wanting to visit them.

Signs of gaslighting

These scenarios have one thing in common — one partner knew how they felt but was made to believe differently. One partner knew something was wrong but was told they were in the wrong. In each of these scenarios, there was a gaslightee — the victim — and the gaslighter — the perpetrator.

When it comes to gaslighting, perpetrators use jabs of shame, criticism, and conversation pivots to belittle the victim and reinstate their own sense of power and quest for control. By engaging with the perpetrator, the victim steps into a “gaslight tango,” giving over their reality to the perpetrator’s distortion.

Echoism vs Narcissism: What’s the Difference?

Have you heard of Echoism? 

It’s a term that describes individuals who tend to repeat what others say to avoid conflict or assert their own opinions. In a world where narcissism often dominates our social media feeds, a lesser-known term offers a refreshing alternative: echoism, the other side of Narcissism

Echoism being the opposite of narcissism, and it describes people who prefer to remain in the background and pursue a quieter, more empathetic way of life. In this article, we’ll define echoism and how it differs from narcissism and fits in with other behaviours and relationships. Ulteriorly, how can you identify if you have echoistic tendencies?

What is Echoism?

Echoism is a term coined by psychotherapist Dr Craig Malkin, and it refers to individuals who prefer to remain in the background, avoid the spotlight, and prioritise others’ needs above their own. Echoists tend to have low self-esteem, struggle to assert themselves, and may even feel ashamed of taking up space in the world.

Echoists are not doormats but tend to be kind and supportive, but this doesn’t mean they are naïve or weak, with many being intelligent and successful and more than capable of getting cross if, for example, you make a fuss of them.

How is Echoism Different from Narcissism?

At the other end of the narcissism spectrum are what we call the echoists (named after the lovelorn nymph Echo, who fell for the self-adoring Narcissus in the original Greek myth), who struggled to feel superior and was afraid of seeming narcissistic in any way — so much so that they often suffer from anxiety and depression, and lose their voice. 

They can’t even see themselves through slightly rose-tinted glasses. Unlike narcissists who crave attention, admiration, and validation, echoists aim to avoid it. They often struggle to accept compliments, feel uncomfortable receiving gifts, and may even reject the help offered. 

They tend to expend their energy on others, and this imbalance of giving and receiving can leave them feeling depleted and resentful.

The story of Narcissus and Echo

Narcissists & Echoists, Get Their Names from Ancient Greek Mythology. 

Narcissus was the nymph who fell in love with his reflection, obsessing over it to the point that he neglected food and rest and died. But few of us know Echo’s tragic tale who was condemned to repeat the last words anyone uttered to her, and when she fell in love with Narcissus, she could sadly only echo him. Being rejected, she grieved and died.

Are You an Echoist?

Echoists are often people pleasers, and if the idea of being the centre of attention makes you uncomfortable, you may be an echoist. Echoism is sometimes considered the opposite of narcissism, but central to being an echoist is a fear of seeming narcissistic.

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Robert Burney coined the term "co-dependent" in the 1940s and defined it as someone who depends on another person to meet their emotional needs.

Hypertension, commonly known as high blood pressure, is often called the “silent killer” because it can go unnoticed until it causes severe health problems. In fact, hypertension affects over 1 billion people worldwide and is responsible for an estimated 7.5 million deaths annually. Understanding the risks of hypertension and how to prevent it is crucial for maintaining good health and longevity.

What is Hypertension?

Hypertension is a condition that occurs when the force of blood pushing against the walls of the arteries is consistently too high. Blood pressure is measured in two numbers - the systolic pressure (when the heart beats) and the diastolic pressure (when the heart is at rest). A normal blood pressure reading is typically around 120/80 mmHg. However, a reading consistently above 140/90 mmHg can be considered hypertensive and requires medical attention.

Hypertension is classified according to severity:

• Stage 1 hypertension — clinic blood pressure ranging from 140/90 mmHg to 159/99 mmHg and subsequent ABPM daytime average or HBPM average blood pressure ranging from 135/85 mmHg to 149/94 mmHg.
• Stage 2 hypertension — clinic blood pressure of 160/100 mmHg or higher but less than 180/120 mmHg and subsequent ABPM daytime average or HBPM average blood pressure of 150/95 mmHg or higher.
• Stage 3 or severe hypertension — clinic systolic blood pressure of 180 mmHg or higher or clinic diastolic blood pressure of 120 mmHg or higher.
• Accelerated (or malignant) hypertension is a severe increase in blood pressure to 180/120 mmHg or higher (and often over 220/120 mmHg) with signs of retinal haemorrhage and/or papilloedema (swelling of the optic nerve). 
•  Ambulatory blood pressure monitoring (ABPM) 
• Home blood pressure monitoring (HBPM)

Essential hypertension, or primary hypertension, is the most common type of high blood pressure. It means no specific underlying medical condition causing high blood pressure. Factors contributing to essential hypertension include genetics, lifestyle factors (such as diet and exercise), stress, and age.

Managing essential hypertension is important, as it can lead to serious health problems, such as heart disease and stroke. Treatment may include lifestyle changes, such as adopting a healthy diet, increasing physical activity, and medication to lower blood pressure. Regular check-ups with a healthcare provider are important for monitoring and managing essential hypertension.

Primary hypertension (which occurs in about 90% of people) has no identifiable cause.

Secondary hypertension (about 10% of people) has a known underlying cause, such as renal, endocrine, or vascular disorder or the use of certain drugs. 

Symptoms and Risks of Hypertension

Hypertension is often called the “silent killer” because it typically presents no noticeable symptoms. However, over time it can cause severe damage to the arteries, heart, brain, kidneys and eyes. Hypertension-related health problems include heart attacks, strokes, aneurysms, kidney failure, and vision loss. Hypertension is also a leading cause of dementia and cognitive impairment in the elderly.

Long-term effects of Hypertension

Hypertension affects a quarter of the adult population in the United Kingdom. It accounts for 60% of all strokes in the UK and half of all heart attacks, but because the condition is usually symptomless, most people have no idea they are at risk until it is too late. 

Hypertension and chronic pain

Hypertension and mental health

High blood pressure in young people may cause long-term brain issues.

Brain damage caused by Hypertension could contribute to dementia.

Hormones and Hypertension

Salt and Hypertension

Alcohol on hypertension

Managing Hypertension and Mental Health

Prevention and Treatment of Hypertension

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When Mental Health Neglects Physical Health: The Risks Involved, And Here’s Why?

A new study by a King’s College London team confirms an association between psychological and physical health. People with mental illness age faster and die younger compared to their peers. 

The potential impact of illnesses like anxiety, depression and bipolar disorder on conditions like stroke, heart attack and cancer is often underestimated. The association exists across the spectrum, with the most powerful effects in those with more serious mental illnesses.

According to a review in 2018 by Public Health England, people with more severe mental illnesses die earlier than the rest of the population. Suicide remains the single most prominent cause of these premature deaths.

But around two-thirds are due to largely preventable physical conditions, including early heart attacks and strokes. Anyone under 75 who has ever had contact with NHS mental health services is likelier to suffer from poor physical health, including liver, lung, heart and cancer.

A combination of factors contributes to this relationship. Symptoms such as breast lumps and rectal bleeding may be missed or ignored while blood pressure readings go unchecked. Weight gain and unhealthy habits such as drinking, drug abuse and smoking become common as trips to the gym and healthy eating are not prioritised. Medication and the impact of mental illness on how individuals are investigated and treated also play a role.

People with serious mental illness may be up to three times more likely to have high blood pressure and twice as likely to be obese or have type 2 diabetes. All of which have profound implications for their general health and well-being. Fortunately, physical well-being has moved up the NHS agenda recently, but there is room for improvement.

Patients and their families can help by paying attention to physical well-being, taking up invites for screening and reviews, and not dismissing mental illness as “all in the mind”. The relationship also works the other way, as mental health issues can exacerbate physical conditions. Treatment of depression can improve pain relief and quality of life in someone with underlying back problems or arthritis.

Physical and mental health are closely intertwined, significantly impacting the other. It is often said that a healthy mind resides in a healthy body. Research has shown that individuals who exercise regularly and maintain a healthy diet are more likely to have better mental health, including reduced symptoms of depression and anxiety. In contrast, poor physical health, such as chronic illness or obesity, can increase the risk of developing mental health problems.

Moreover, stress and negative emotions can manifest physically, leading to various health problems, including high blood pressure and heart disease. Some mental health disorders may also cause physical symptoms, such as chronic pain or difficulty sleeping.

In conclusion.

Taking care of our physical health is essential for maintaining good mental health and vice versa. Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing stress, can help improve both physical and psychological health. It is also essential to seek professional help when needed, as mental health issues can significantly impact physical health and vice versa.

Have you ever experienced anxiety about your health, even when there’s no medical reason to do so? 

Perhaps you worry about having a severe illness, despite your doctor reassuring you that you’re healthy. This anxiety could be a sign of illness anxiety disorder.

Illness anxiety disorder (IAD), formerly called hypochondria or hypochondriasis, is a type of anxiety disorder that affects millions of people worldwide. It can cause individuals to become overly concerned about their health, often to the point of extreme obsession.

While occasional worries about health care are usual, an illness anxiety disorder can seriously impact a person’s quality of life. Those with an Illness anxiety disorder may constantly seek reassurance from doctors and repeatedly undergo tests and procedures, even when there’s no evidence of illness. 

In this case, somebody with IAD obsessively focuses on their health and body, self-examining and self-diagnosing. This stress can occur even if there is no medical condition present, and if there is, their anxiety is disproportionate to the severity of the illness. IAD causes severe psychological distress and physical disability, thereby disrupting daily functioning.

In this article, we’ll look at the symptoms of illness anxiety disorder, why it occurs, and how it can be treated.

Symptoms

The symptoms of an Illness Anxiety Disorder include: 

1. Constant preoccupation with having or developing a severe medical condition; 
2. Interpreting minor symptoms as major illnesses; feeling easily frightened by existing health status; 
3. Finding little reassurance from healthcare professionals or negative test results; 
4. Experiencing excessive distress about potential illnesses that hinder daily functioning; 
5. Repeatedly checking the body for signs of disease; 
6. Persistently seeking medical attention for reassurance or avoiding care due to the fear of diagnosis; 
7. Avoiding people, places, or activities due to health concerns; 
8. Discussing health and possible illnesses frequently and repeatedly searching the internet for information on causes, symptoms, and potential diseases.

Classification of symptoms

The illness anxiety disorder has two types:

Care-seeking and care-avoidant

1. Care-seeking individuals seek regular reassurance from doctors despite expected test results and discuss their symptoms with others. 

2. Care-avoidant individuals avoid doctor visits and sharing their worries with loved ones out of fear of bad news or not being taken care of.

Causes of Illness Anxiety Disorder

Illness anxiety disorder has been linked to several risk factors:

1. An irrational belief that all bodily sensations will indicate a profound illness.

 2. A personal inclination to worry about health.

3. A family history of anticipatory stress or anxiety disorders, like depression, mood and anxiety disorders, etc.

4. A history of childhood illness and exposure to serious illness within the family. 

5. persistent stress.

6. childhood abuse and trauma.

7. excessive use of health-related websites.

It is necessary to consider these factors when evaluating patients for an illness anxiety disorder.

Diagnosis 

This disorder’s diagnosis is per DSM-5 criteria

For illness anxiety disorder. If a person has health anxiety (or other illness anxiety disorder symptoms) for six months or longer—even after tests show an absence of disease—a medical practitioner may diagnose the person with IAD.

The affected person undergoes physical examinations for substance use or any physical ailment. Based on the results, the primary care provider refers the patient to a mental health professional (MHP) who may review the affected person’s symptoms, stressful life situations, family history of mental health disorders, etc.

The patient may also be requested to fill out psychological self-assessments. The MHP carries out a differential diagnosis.

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How to Make the Most of good stress and Manage the Bad by Marissa Downes

Stress, or more accurately distress, occurs when the demands on a person exceed their abilities, skills, or coping strategies.

“Stress is a response to a threat in any situation and is the body’s way of protecting you,” says Laura Kampel, a Senior Clinical Psychologist at the Black Dog Institute.

It’s essential to recognise that stress is ‘designed’ to be a short-term experience and can even be helpful in many situations (more on healthy stress or eustress later).

However, too much stress too often, or chronic stress, can take a heavy toll on our health, wellbeing, performance and our relationships.

Stress levels in Australia are rising.

A survey conducted by the Australian Psychological Society found the wellbeing of Australians has been declining in recent years, with respondents reporting lower levels of wellbeing and higher levels of stress, depression and anxiety.

The survey on Stress and Wellbeing in Australia found:

• Younger adults between 18 to 25 consistently reported lower levels of wellbeing
• Personal finance, health, and family issues are the top stressors across all age groups.
• Pressure to maintain a healthy lifestyle was the fourth most common cause of stress.
• Most Australians surveyed felt that stress impacted their physical health (72%) and mental health (64%), but very few reported seeking professional help.
• More than one in 10 Australians (12%) reported that keeping up with social media networks contributed to their overall stress levels.
• According to research from Headspace and the National Union of Students, 83.2% of Australian universities and their students reported that stress negatively affected their health and wellbeing.

There’s more to stress because it is more than distress.

Today the word stress is synonymous with distress. There is a common belief that:

Stress is equal to distress and then perceived as a Health Risk.

With this prevailing belief, and ‘stress’ has become the equivalent of ‘distress’, many people have become stressed about stress! Obviously, as a stress management strategy, this is not ideal!!

While it is true that feeling stressed does push people into uneasy states, stress is more than distress, and the idea that “stress is bad” is problematic, if not harmful, to our health.

What is the purpose of stress?

The body’s Stress Response evolved to help us survive and to learn. The cascade of hormones released during the Stress Response primes the body for action, heightens your senses and improves your performance.

Stress impacts our minds and bodies. Any change that causes physical, emotional, or psychological strain engages the body’s Stress Response System – alerting us that the ‘stressor’ requires attention and action, for example:

• Exercise is a physical stressor that prompts us to rest, nourish and recover.
• Dangerous situations, such as a hot surface, warn us to protect ourselves by moving away from or leaving the position.
• When perceived as a threat, uncertainty may motivate us to seek certainty within or adjust our perception of uncertainty.

Stress can also contribute to understanding and memory by triggering the hormone Cortisol, an influential modulator of mechanisms involved in learning. Mild stress also causes the neurotransmitter acetylcholine to be released by nerve cells in the brain, and this is the same process when people concentrate on learning something new.

Healthy stress or eustress

Yes, stress can be healthy! In fact, we need some stress levels to grow, learn, and adapt. A lack of ‘healthy stress’ often leaves us feeling lost, directionless, and unhappy.

Healthy stress is sometimes called ‘eustress’, and it refers to stress that leads to positive outcomes and is often termed the opposite of ‘distress’. It contributes to feelings of confidence, adequacy and self-efficacy stimulated by the challenge and the accomplishment of the challenge experienced.

Lying on a mat around a fire in the Costa Rican jungle, I was too terrified to speak. I had just taken iboga, a psychedelic plant medicine native to Central Africa, in a desperate attempt to avoid taking my own life.

It was 2015, two years after I had retired from international rugby, where I was a celebrated full-back, playing for Glasgow Warriors, Sale Sharks and Toulon, and had represented Scotland in two World Cups. 

This wasn’t the first time I’d tried psychedelics. I’d tried psilocybin (magic mushrooms) seven years earlier, after a bad concussion, because I’d heard they benefited brain injuries. The harsh reality of rugby culture first struck me, then how players are encouraged to endure pain and injuries well past the breaking point. 

That night, under the influence of iboga, I felt a sense of clarity that was almost disturbing. New energy coursed through my body, and I could see all the trauma I’d endured through surgeries, pharmaceutical drugs, and partying.

On my return home, I started researching psychedelics. Until the 1960s, psychedelic therapies were surprisingly commonplace in Western medicine in the areas of psychology and psychiatry. 

They fell out of favour, though this is changing now – ketamine therapy is available in the UK for depression and addiction, Australia has just legalised MDMA and psilocybin for therapeutic use, and we finally have scientific evidence to back up efficacy for several mental health conditions, such as post-traumatic stress disorder, which the Duke of Sussex has spoken about.

Winning at all costs

A few years before trying iboga, I’d been lauded as Scotland’s best full-back in the 2007 Rugby World Cup. During the week, I was training hard, while after matches, I was binge-drinking and partying in nightclubs with my teammates, pumped full of Red Bull and Pro Plus until the sun came up.

During my decade-long career as a professional rugby player, I earned a reputation for winning at all costs. I’d been knocked unconscious on the pitch ten times, with many more concussions and broken bones. In 2008, I fractured my eye socket, cheekbone and jawbone and had a seizure. But I kept playing. 

Pharmaceutical drugs were handed out freely to the players, so with the help of the anti-inflammatories diclofenac and meloxicam, painkillers co-codamol and tramadol, and muscle-relaxing benzodiazepines, I got on with it. 

Popping these highly addictive pills was a way to keep playing and hang on to your livelihood. These drugs take away your physical pain and boost your mood, and they soon started being used beyond their recommended medical capacity.

Finally, in 2012, at 29, I shattered my leg and ankle joint in a career-ending injury. After a year of rest and three surgeries, my ankle failed to heal. My contract was torn up, and my healthcare plan was revoked six months later.

‘I couldn’t imagine a future without rugby.’

Do I have Misophonia?

Have you ever felt a strong adverse reaction to sounds that most people find insignificant, such as someone eating or tapping their feet, becoming unbearable? If so, you may be experiencing misophonia, a relatively unknown auditory disorder that affects a small percentage of the population.

What is Misophonia?

Misophonia, or selective sound sensitivity syndrome, affects one in five people. Many people may not recognise they have this condition, characterised by an intense emotional or physical response to specific sounds or repetitive motions. It is a little-understood disorder that translates as ‘hatred of sound. Common triggers for misophonia include chewing, slurping, snoring, clicking, tapping, or even loud breathing sounds. Therefore, it can trigger a full-on flight-or-flight response with an overwhelming feeling of anger, anxiety or disgust.

For example, the noise of vacuuming doesn’t only annoy my pet dog, but it can also make another person “violently distressed.”

It has previously been associated with other mental health conditions like anxiety and obsessive-compulsive disorder (OCD), but while it does share some similarities, it is distinct. 

Symptoms

The symptoms of misophonia can vary in severity and significantly impact a person’s quality of life. They may experience symptoms such as a rapid heart rate, sweating, shaking, nausea, or even violent thoughts or behaviours in response to a trigger sound. The symptoms can be so severe that those who suffer from this condition may avoid social situations, leading to difficulty concentrating, sleeping, or completing daily tasks.

Diagnosis

Diagnosing misophonia can be difficult, as it is not currently recognised as a separate disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, experience significant distress or impairment in your daily life due to certain sounds. It may be worth speaking to a mental health professional specialising in this disorder.

Treatment

An audiologist may be able to diagnose misophonia and offer some coping strategies, but there is currently no known cure for misophonia. However, treatment options vary depending on the severity of the condition. Cognitive-behavioural therapy (CBT) is one treatment option that can help individuals develop coping mechanisms and change their thought patterns in response to trigger sounds. Despite no solid evidence, other sufferers have found hypnotherapy, sound therapy, white noise or TRT (Tinnitus Retraining Therapy) to help manage their symptoms.

Living with Misophonia

Living with misophonia can be challenging, but many individuals have found ways to manage their symptoms and improve their quality of life. Try to avoid trigger sounds when possible, communicate with those around you about the condition, and seek support from a therapist or support group.

Conclusion

Misophonia is a complex and misunderstood disorder that can significantly impact a person’s life. The reaction to these sounds can range from mild annoyance to extreme anger, anxiety, panic or the necessity to escape. While there is no cure, many treatment options are available to help manage symptoms and improve overall well-being. If you or someone you know may be experiencing misophonia, seek help from a medical professional.

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I took magic mushrooms to relieve the stress of motherhood.

Do you know that saying about the Sixties? If you remember them, you weren’t there?

My parents remember the Isle of Wight Festival in 1969, where Bob Dylan headlined. They popped by out of curiosity and left at 8 pm. My folks were — and still are — wonderfully straight.

Why am I telling you this? Because I want you to know that I was brought up as a sensible, law-abiding, rule-following citizen, and I was no hippy kid. So, what I’m about to admit may sound at odds with my upbringing and middle-class roots.

I have taken magic mushrooms. I enjoyed them. In fact, I liked them more than wine. And I am not alone. I know plenty of mothers of young children, like me, who have enjoyed a little psilocybin here and there. I’d go as far as to say the UK is in the early stages of a psychedelic renaissance. Over the past year, as a brand owner (Selfish Mother) and influencer on Instagram (@mollyjanegunn, 116,000 followers), I’ve noticed my online following of parents talking more freely about psilocybin, either overtly or by the subtle use of a red mushroom emoji as a code. I’ve also noticed the trend in school-run circles in Somerset, where I live.

These parents are most interested in microdosing mushrooms to keep calm and carry on. Many people I know take them — in mainly tiny amounts — as typically as you might take a paracetamol or pour a glass of wine. The view is they offer a unique way of decompressing. Depending on how much you take, there might be a lightness of being, a feeling of connection, clarity, laughter and a sense of calm. And, unlike booze, no hangover.

Then after a dinner party, for instance, mushroom chocolates or truffles — in which small amounts of magic mushrooms have been blended into chocolate — might be handed out instead of a bar of Green & Black’s. Or, at a festival, one might have a few mushroom oil “drops” from a pipette to accompany a cold shandy. Or one might pick a liberty cap mushroom in a field — when they are in season — and chew it while walking the dog.

The strength of the effects depends on how much one takes: too much, and you might feel so buzzy and fluffy that you can’t do much else but sink into the “journey”. For me, the interest was in microdosing as a substitute for alcohol. I have three children aged 12, 9 and 5, and heaven knows there were times when I needed a vice to get through chaotic family life — but I’m over the whole idea of “wine o’clock”.

Twelve years into parenting, I no longer want to drink like it’s a badge of honour, even when bonding with my mum’s friends. Aged 45, I find it hard to ignore that alcohol is an addictive depressant that is bad for my liver and skin and has unwanted calories that add to my midlife figure.

I’ve tried mushrooms in many forms, and the ones I responded to best were the drops. And many mothers I know, instead of glugging half a bottle of organic shiraz, are more likely to take a single drop of this tincture, a brown concentrated liquid mushroom extract mixed in small batches, often in a kitchen, by a “shaman”, apparently. The idea is that just one drop is the perfect way to bring lightness to an average evening at home without resorting to alcohol.

Typically, I might have had a drop at about 6 pm while cooking the family dinner, accompanied by a Brooklyn Brewery alcohol-free beer or my favourite Agua de Madre kefir water. Over the next few hours, I would generally feel relaxed and in tune with my children as we ate our family meal. Watching Lego Masters with my sons and then singing to my daughter to sleep would be typical. A drop of mushrooms during this time gave me patience and the ability to notice small wonders and be in their “zone”, and these benefits would bring something beautiful.

This starkly contrasts what would happen to me after too many glasses of wine, which brings out a laissez-faire side of me;