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Theraputic Techniques & Meditations

Posted on 3 May, 2020 at 14:20

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To access regualr theraputic techniques, journalling exercises, selfcare suggestions, mediatons and breathing excercises please follow my facebook page as this is updated weekly with tips and techniques. Thank you.

https://www.facebook.com/adcounsellingnewtownabbey/

Ashleigh's Beach

Posted on 3 May, 2020 at 14:05

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A poetic piece penned by an incredibly talented client, a beautiful potrayal of their process. This poem has since been published! I am extremley proud of this client.

(Shared with full permisson)

d c

Managing Wellbeing

Posted on 27 March, 2020 at 6:50

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Infectious disease outbreaks, like the current Coronavirus (Covid 19), can be a scary and uncertain time for everyone, this can have an adverse effect on our mental health. During times like this please remember it is natural to feel worried and express concern. While it is important to stay informed, there are also many things we can do to support and manage our mental wellbeing during such times. Here are some tips I hope may to look after your mental health at a time when there is much discussion of potential threats to our physical health.

Try to avoid speculation, avoid social media, unhelpful threads or people. Be careful what you share online, .While it is good to raise awareness however false information can be damaging. Ask yourself is this helpful or may this raise hysteria? Be mindful of what conversations you involve yourself in online. Rumour and speculation can fuel anxiety. Having access to good quality information about the virus can help you feel more in control. You can get up-to-date information and advice on the virus from Gov.UK or NHS.uk. – only follow reputable advise through the situation. Keep up to date with events including recovery statistics and stories from those whom have experienced it.

Follow hygiene advice such as washing your hands more often than usual. You should do this whenever you get home or into work, blow your nose, sneeze or cough, eat or handle food. This will implement as form of control within. If you can’t wash your hands straightaway, use hand sanitiser and then wash them at the next opportunity. Carry hand sanitizer and tissues, this is a comfort. (You should also use tissues if you sneeze and make sure you dispose of them quickly; and stay at home if you are feeling unwell) Please be advised this informaiton is changeable adapted from WHO advice 11th March 2020). For up to date information https://www.who.int/

It is a good idea to stick to your daily routine, even if you do have to stay at home routine is extremely helpful where possible, spend a little time creating a schedule of activities, include some journaling in your schedule to help you offload some of those thoughts and feelings. You may also like to focus on the things you can do if you feel able to: stress management techniques, keep active. Eat a well balanced diet, use mediation, creative activities, cooking, reading, as a form of self care. Spend a little time each morning setting out your day. it is also important to focus on gratitude during troublesome times, wrtie 3 things daily you are grateful for.

Try to stay connected. At times of stress, we work better in company and with support. Try and keep in touch with your friends and family. Talk about other news than the virus. Talk to your family. Involving our family and children in our plans for good health is essential. We need be alert to and ask children what they have heard about the outbreak and support them, without causing them alarm. Talk about your feelings as a family work out a plan to prepare for this time.

Be kind, look to the good, at tough times it is natural to look at the negatives but if you look around you will see so many people reaching out and helping others. Where possible you too may wish to get involved in reaching out, call an elderly relative, text a friend to check in, pick up an extra tin for the food bank, good deeds and kindness are good for our own wellbeing as well as helping others. Always look to the good.

Before You

Posted on 12 January, 2020 at 3:35

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"AN OPEN LETTER FROM A CLIENT AND THEIR EXPEREINCE OF THE THERAPUTIC PROCESS" Before you I had seen 4 different therapists throughout different stages of my life, then I found you. I hated going to therapy, making every excuse not to go, if I did get there I hid myself. Telling the others what they wanted to hear, I figured I would get out of there sooner if we ticked all the boxes, that's what I felt I was to them, a tick box. They would ask me questions, I wouldn't engage. Responding with "I don't know . I did not know. I didn't want to disclose. Plastering a fake smile on my face. "I've had a good week actually". I did not have a good experience, so I stopped therapy for good. I felt alone. Questioned why this wasn't working for me. Was it me? Was it them? Before you, I wasn't ready for therapy. You told me this. Graciously. It would have been easy for you to bask in the glory that your colleagues weren't as good as you. You worked gently with me to begin, building our trust week by week, strengthening our relationship until I was ready. I started to actually look forward to our sessions. You gave me the gift of patience choosing your moments carefully, waiting until I was ready, no boxes ticked. We joke of your sorcery, one minute we would be talking about a TV series the next an unresolved trauma from my past, that I had buried deep. You just have that way. Before you I wasn't ready. With you I was. Ready to be vulnerable, ready to be real. The time you give me each week has changed my life for the better. Before you, I was closed off, I was fake. With you I allowed my feelings to surface, to sit with all the pain and really get to know myself. Before you, I was so angry at everyone, using my trauma as an excuse for my behaviour. You didn't allow that, you validated my feelings, yet called me out on my bulls*t. No one had dared called me out before. I remember projecting that anger to you, utterly seething with you. Who did you think you were? The audacity of you to hold me accountable for my actions. I was never going back. Another one bites the dust. I then remembered you had warned me this might happen at the time I shrugged it off not fully understanding. Then something happen. A strange feeling enveloped me. I needed that. I needed accountability. The following week I reluctantly went back, I feIt somewhat lighter, yet slightly awkward and embarrassed at my rage towards you. I couldn't look you in the eye. You were firm yet gentle with me. Making mention of the previous week, explaining the process, allowing time to explore my feelings. With you, I was comfortable enough to communicate how I felt, making sense of my thoughts and feelings. Before you I had spent so much energy on being angry and avoiding my truth. Living the blame game, a victim of my circumstances. You changed that. I'm now a survivor of them. You told me I could let my tragedy define me or determine me. You told me I had the power, the choice. Questioning if I wanted to stay bitter or get better. I felt that. To say you are my saving grace doesn't cut it. You say that it's all on me because I'm doing the all work, but that's not true. I want you to know the reason I want to do the work is because of you, your kindness, your compassion. Your acceptance. Your passion, grace and empathetic nature exudes through every word you say, every smile, look and face you pull. My other therapists were stone faced, sounding boards, box tickers. They showed me no emotion. You show it all. You wear your heart on your sleeve. Literally, one of the first things I noticed about you was the small heart tattoo on your wrist, ironic. A lotus flower on the other, when I questioned what those meant you didn't hide, you didn't hesitate to answer, explaining the lotus as symbol of purity, enlightenment, self-regeneration and rebirth. It's characteristics are a perfect analogy for the human condition, we come through the dirtiest of waters growing into beauty, I too have been through the mud", you smiled. You showed me you are human, real, showing me humanity. One person to another. I relaxed. I knew I was ready to bloom. Before you, I was different. You've shown me how to put myself first how to fully love myself, grow through murky waters, scars and all. Before you, I felt alone. Now I know when I need someone you'll be there, present in my week, whatever I need that hour you'll give to me. You have cried with me. You have laughed with me, but most of all, you have heard me. For so much of my life, I just needed someone to hear me, to be with me. Thank you for giving so much of yourself to others, I know I am not the only one who feels this way. I see it. I see you greet others with a hug or put gentle hand on their shoulder as you part ways - silently saying "I am here with you". I see the few moments you take to compose yourself after holding the heartbreak of another client before you begin with me. Now fully present with me. I see the love that you hold for us all. The light that you give. Thank you. For being incredible at your job. For your job being more than a job. For being authentic. Thank you for being you.

Coping with Greif

Posted on 5 December, 2019 at 15:10

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Grief is love. A reluctance to let go. Grief is the last act of love we give to those who have passed. Coping with the loss of someone or something you love is one of life's biggest challenges. Often, the pain of loss can feel too much. Overwhelming. Causing a huge amount of emotional distress. Shock, anger, depression, confusion - to name just a few. (Elizabeth Kubler Ross created a helpful formula covering the stages of grief, however it is important to remember there is no right or wrong way to grief, contrary to what people may say, each person grieves differently) https://en.wikipedia.org/wiki/Kübler-Ross_model Grief is like the ocean, enormous. Changeable. It comes in waves, ebbing and flowing, sometimes it is calm, gentle almost peaceful, other times it is overwhelming, strong and aggressive. These are the times it totally knocks you off your feet, taking the wind from your sails. The enormously of the loss weighting down. That heavy feeling right in the pit of the stomach. We sink. Other days, it is almost manageable, life continues on, we get caught up in everyday life, the grief almost fleeting. A gentle wave when we are remember. We tread water. Working to keep our head above water. Inertia, but we get through, the day passes. And much like the waves in the ocean, grief too is temporary. But can we ever really learn to swim in our grief? Move on from our loved ones? I'm not so sure, however, I do know we can move forward in our grief, we can learn to live with our grief, allowing it to become part of our daily lives. We adapt, we rebuild and we can eventually recover from that loss. Don't get me wrong, the loss stays under the surface of our lives, it will continue to permeate long after our loved one has passed but with reconstruction we can work through that loss, eventually meeting acceptance, and finally meeting hope. Hope for the future. If you are struggling with grief, it is important to take extra care of yourself, healing takes time, it takes patience. There is no timeline for grief. Grief is not one emotion, it is an experience - a process. Do not compare your grief to those around you, each persons experience is different. It may be a very private affair, a lonely journey. However, do remind yourself you are not alone. Here are some protective factors to help you along this journey. Take time and care. Do not try to do everything at once set small targets that you can easily achieve. Build on that. Seek and Accept Support: Talk through your feelings with friends of family. You cannot travel this path alone. You need the support and care of others. If friends or family are unavailable seek professional support. Spend time with people. Grief may be so intense that you just want to withdraw or isolate yourself; take time for yourself, yes, however, lean on those around you. Get Involved in Something. Volunteer or set a project. Getting involved in work or some other activity you enjoy can keep you focused and offer a welcome distraction from your grief. If that activity is especially meaningful or helpful to others, you might find it also raises your spirits, strengthen your sense of purpose. Implore lifestyle changes. Greif can at times feel like we are out of control. Take your control back where you can. Eat well, gentle exercise, mediation and make time for self care. Making healthy changes will also massively improve your wellbeing at this difficult time. Pace yourself. Grief is exhausting. It takes a lot of energy to feel so intensely so often. Allow yourself plenty of time to do everyday tasks and don't over-schedule yourself. Take your rest when you need to and offer yourself some kindness allowing yourself grace. It is important to listen to your body asking yourself what you need that day? Each day will vary. Treat yourself well do, what it takes to manage that day. Keep the faith. Remember that intensity of grief doesn't last forever. Things will get better. Hold on. ** If you feel you are unable to cope and feelings persist, do contact your GP, a medical professional, counsellor or seek support from a local grief support group** See below for 24 hour Crisis & free bereavement counselling. https://www.cruse.org.uk/get-help/about-grief https://www.lifelinehelpline. https://www.nhs.uk/conditions/stress-anxiety-depression/coping-with-bereavement/

Sobriety �?? What can it do for me? I still want to go on the sesh

Posted on 1 December, 2019 at 9:55

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POST WRITTEN BY AN EXTREMELY TALENTED CLIENT (SHARED WITH FULL PERMISSION). ENTAILING THEIR JOURNEY TO SOBRIETY - FABULOUS INSIGHT DOWN A PATH MANY OF US HAVE CONSIDERED. SUPER PROUD #Sobriety. Ah. I've considered writing this blog on and off for a while. I've mainly been putting it off because writing it and posting it publicly feels quite vulnerable. My journey with sobriety has so far been quite private, but I think that's probably been for the wrong reasons. Main reason: I didnt want to not get invited to the sesh anymore. It's not very common to be sober in your 20's for reasons that arent orthodox religion, physical health reasons, or pregnancy. Lets not lie, its a wee bit not cool, and admitting it comes with a lot of, oh? why?? or is met with a lot of awkwardness and confusion. But I recently hit my two months sober milestone and I actually hit it on a night that I was on a big sesh with my friends, and when I was reflecting on how great that was and how great I felt, I thought you know what, I will write that blog now. Theres something about a sober blog post that might seem a bit preachy and seems a lot like something people in their 20s might not want to read. The thing is, one year ago it would probably have been a blog post I wouldn't have clicked into either, but my life couldve been a whole lot easier if I would have. I want to write it because there is so much good that being sober has brought into my life, and I really didn't know that it would. Its also a lot easier than I thought it would be, kinda, and it hasnt impacted my social life in any way at all. So, Id like to show you what it could do for you, even if, in fact especially if, you still want to go on the sesh. I'd also like to put some sobriety myths to bed and give some tips that have helped me along the way. This isn't a you're grim if you drinking blog post, rather just a small roadmap to another path, if you want to take it. Last week when I was out with my friends, I was one alcohol free beer into the night when I said to my friend, I really feel like having a drink. She asked me why. I said, because everyone else is having one, and I feel like I am being boring. She asked me why I felt I was being boring, what evidence did I have for that? To which I said, actually, I have no evidence for that, I don't know. I was laughing, playing about with some of my closest friends, having good chats with people I hadn't seen in a while, having a good time. I wasn't lacking anything. But my brain, conditioned lil thing, was starting to convince me that I was lacking something because I wasn't drinking, and that I wasn't enough just as I am with what I already have. So, to fight the brain anxies, I asked myself these questions in my head: How will my night change if I drink? Will I like myself more if I drink? Will my friends like me more if I drink? How will I feel tomorrow if I drink? My answers to myself went as follows: For the worse, probably. I will spend more money, say something I shouldn't, let go of a secret I shouldn't, talk too loudly, say something bitchy, text someone I shouldn't, eat some really grim take-away with dairy in it, maybe throw up, end up spending way too much money on a taxi when I inevitably end up somewhere random, and overall, itll just get messy. I might cry. In public. No-one needs to see that. Nope. Nope, they're good with how I am right now as I am. Rubbish. Hungover, depressed, riddled with The Fear, tired, no energy, guilty. Overall, my mental health will plummet, and Ill spend the rest of the week picking up the pieces. And, ironically so,ill want to drink again, and more. Then I asked myself one final question, which always gets me over the there I do actually want a drink hump: How will I feel tomorrow if I don't drink? To which my answer is always: Better. Not sick. Remembering the whole night and every conversation I had. Happy about spending such a good night having fun and connecting with my friends and new people. Not broke. No guilt, no shame. More energy, more time in the day to get stuff done. No paranoia, no Fear. No waste of a full next day. No decline in mental health. No surge of depression. Overall, good. Safe and centred. I wont want to drink again. I won't have to reset the days on my Sober app. So, after that conversation with my friend and myself, which probably made it look like I was having a That's So Raven flashback in the middle of Laverys, I felt settled down and ordered some more alcohol free Erdinger (which is lethal, if you wondered, they stock it in most bars in town). What any decision in your head comes down to is ultimately whether the pain of an action outweighs the pleasure of an action, and vice versa. For most people when it comes to alcohol, the pain of a hangover and maybe posting a dodgy Instagram story (or accidently going live on Instagram for an embarrassingly noticeable period of time, me circa October 2018), is outweighed by the greater pleasure that they derive from the sensations of being drunk. For me, and maybe you, if you really think about it and get honest with yourself, the pain of putting my mental health and connection with other people at risk, is not at all outweighed by the very fleeting pleasure of physically feeling drunk. If there's more pain than pleasure, why would a healthy, honest-with-themselves, awakened person want to pursue that action? If there isn't much pain for you, cool, thats ok. If you're sure. But if there is and you're drinking anyway, its probably time to ask yourself is your drinking part of an action of self-harm, masochism, or avoidance. Because why would anyone risk so much and devote so much time and energy of their life which could be used elsewhere, for the feeling of being a little bit tingly, a little bit more confident, and finding everything a bit funnier. Its also important to ask yourself whether your identity is tied up in drinking. I.e., do you only like yourself when youre drunk? If so, thats grand and you shouldnt feel bad or guilty about it, so many people feel like that, but you really don't have to, and starting to genuinely like yourself can never come from masking yourself with fun juice. What I've found being sober so far is that you start to like and accept yourself a lot more, a lot more easily. That brings me nicely to one of my main points what is it that sober can actually do for you? Why would you do it? Particularly so why would you do it in your prime? Well, ill tell you. In list form, because I love a list. Beginning to accept yourself for who you are, as you are, and realising that youe already enough. Yore funny enough, youre spontaneous enough, youre cute enough, everything, while you are sober. All alcohol does is give you a bit more confidence to unleash bits of yourself you maybe keep hidden, but you can do that yourself. I promise you're not boring on a night out with no booze, in fact you're less sloppy, less annoyingly loud, and respect peoples personal space a lot more, and these are all things that will attract people to you more, not less. When you just let yourself be, you can feel a lot of self-love and self-acceptance and that is a great thing to feel. Physical health. Imagine never waking up at 5am not able to fully move your head and feeling like your mouth is drier than anyones has ever been in the history of the world. If you really feel what your body is feeling during a hangover, you know in yourself that what you?re doing to your body is not sustainable long-term. Not drinking gives you better sleep, better appetite (for healthy food), higher energy levels, clearer skin, less tummy problems, and reduces the instances of random bruises, cuts, and aches and pains. No regrets. Not drinking will make you look back at decisions you made on nights out and realise you would never do that sober, and you actually really dont want to do those things at all. Not doing things out of character or embarrassing things (which is subjective, dont start), will reduce how often you feel regretful about nights out and social things. Or even decisions you've made when youre in the house on your own drinking. Alcohol impedes your impulse control, but do you know why humans have inbuilt impulse control? Because you need it. It protects you. Thinking back on all your nights out with no regrets, no gaps, and with full memory, is really lovely. Time. Drinking eats your time, even in ways you don't realise it. With the way climate change is going, we dont have the time to muck about with what we have. Waking up sober makes you feel like you've stolen all this precious extra time that everyone else is sleeping and boking away. If youre super social and all you love is going out, heres the thing, waking up sober gives you even more time to go out again and be social and do fun things with your friends. If you drink a lot, going sober for even a while will show you how much time in your life is wrapped up in alcohol, not in going out, but specifically in the intake of substances. Its a weird eye-opener. Love life. Awk Im not going to dwell on this because Im so private but, not drinking is good for your love life. All intimacy benefits from being truly present and just letting yourself be enough. With this kind of thing, if you don't want to go fully sober, practice setting some time aside to be consciously and actively sober with your partner(s)/dates and see what nice effects it has. Connection with your friends. I always thought that a lot of my funny memories with my friends happened because we were all drunk. However, in having nights out sober ive realised that all those memories would've happened regardless, because I love my friends and theyre great. Being sober on nights out allows you to really take everything in, and overall, I find that nights out become a much better and more meaningful situation. If you can only handle certain people or certain situations while drunk, you know what that says about that. Not drinking also allows you and your pals to try loads of new things together. I still love going to bars, pubs, clubs, music things etc, but not drinking gives you all this free time and space to explore things not at all related to drinking, and that can make friendships less repetitive and more connected. Money. Booze is expensive, taxis are expensive, the random purchases you make when youre drunk its expensive. The best for last. Mental health. Such a biggie. Everyone's experience is different and Im not going to go personally into mine here, or how my experience led me to needing/wanting to be sober, but universally we know that alcohol is not good for your mental health. If you struggle already, it can be catastrophic for it. When you drink, every problem you have seems bigger and bigger. If you are someone who engages in self-harm, when you drink and your impulse control goes down, you can self-harm more frequently and more dangerously. This is rough but if you are someone who experiences suicidal tendencies or suicidal ideation, drinking can be the last push you need to convince yourself to go. For me, not drinking has felt like regaining control over my brain, and so control over my life. Not drinking keeps me safe, and it is the best thing I can do to care for myself and to actively make my mental health better. Even if you aren't on as extreme a level as I've described here, not drinking or drastically cutting down your intake will always bring you positive results in your mental health, and that in itself should be the only reason anyone could need. There are so many other benefits for all types of people, but these are the main ones I've found. But, how do you do it? Not drinking, especially at the start, especially if youre young, and especially if you love going out, is hard. I know I said at the start of this that it was easy, but thats only when youve been going a while, and usually on a good day. Sometimes its really hard, and sometimes people will try to pressure you into drinking or make you feel bad about it. Some days you'll l forget why youre doing it, and some days the urge to do it will be stronger than your reasons not to. So here is my list (who would've guessed, its a list) of things I find helpful. And that's what I?ll leave you with. Drinking is a personal thing, and you�??ve got to figure out what your own relationship with it is. Have a really good think about it, and a really honest look at yourself. If you do want to stop, or cut down, I hope you find at least some of these helpful. Get alcohol free stuff. Drinking a coke on a night out is ok but drinking alcohol free beers or wines helps fill the void in your hand and stops people asking why youre not drinking. Its a good placebo. Loads of them are also really nice, and cheap. Just ask at the bar, do you have any alcohol-free beers, they'll tell you what they have, and you can pick one. Sunflower even have AF beer on tap. Tell people you're stopping/cutting down. For me I find this so helpful because then if I go to get a drink, I will have a healthy number of people going, what do you think your doing. Some people might not support you, dont focus on them, theyre not your pals if they dont care about your health and wellbeing. If your sobriety makes someone else uncomfortable, that just means they have an insecurity there or they need you to drink in order for them to feel ok about how much they do. Its always about them and never about you. Join sobriety groups online. Might sound ridiculous but joining sober Facebook groups is really beneficial. Everyone in them is always so nice and so supportive, and if youre having a wobble all you have to do is post something like really feel like drinking today�?? and you will have at least 30 strangers commenting telling you that you can do it. Its really wholesome. r/sober on Reddit is good too if youe on there. Get a Sober app on your phone. Building up days and milestones is good for your brains sense of achievement, and it also keeps you in check. If you have to check in with something like that every day it keeps you disciplined and reminds you about it. It also absolutely sucks when you have to reset the clock to zero. If youre struggling, get a good therapist. Problems with alcohol are usually not about the alcohol and figuring out what's going on with you specifically will help you immensely to begin to make the right decisions for yourself and your health. Therapy is so great, and I think everyone should go if they are in the position to do so. Read books. The Unexpected Joy of Being Sober is my favourite. Its really relevant and cuts the shit. Ask me to borrow my copy any time. Keep those questions I listed earlier at hand whenever you are going to put yourself in a position where you might drink, i.e. going out: How will my night change if I drink? Will I like myself more if I drink? Will my friends like me more if I drink? How will I feel tomorrow if I drink? How will I feel tomorrow if I don't drink? If you are suffering withdrawal symptoms, eat loads of sweeties and drink loads of water. There is so much sugar in alcohol and when you stop it, some of your cravings can be squashed by having more sweeties for a while until that wears off. If you drink loads you will experience withdrawal for a while when you stop, if it gets really bad go to a doctor. Support groups are also great for this because you can ask questions and quickly realise loads of people have gone through the same stuff. Push through this stage, because it has to get worse to get better. Be patient. It won't be great straight away. Give yourself two months before you make any decisions about drinking again. By then you will be feeling more benefits than withdrawal, and your brain will be in a better position to decide what is good for you. Reach out and talk about it. No-one is going to judge you if you send a text saying, man I think Im drinking too much I think I want to cut down. Like I said, if you have good friends, they will always support you. If you don't have good friends, message me, I will support you. Do the thing. Give it a go. What's the worst that could happen?

Don't believe everything you think

Posted on 9 September, 2019 at 4:15

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Anxiety is a word we hear often, it is a feeling we experience regularly, with many struggling with it daily. Anxiety can be overwhelming, limiting and extremely damaging to our confidence, a manifesting monster that begins small GROWING & GROWNIG until eventually that monster is part of us, living our life, stealing our voice, interrupting our days, a huge PAIN IN THE ASS. If anxiety is following you around, you don't have to live with it. You wouldn't hang out with an extremely annoying person would you? Yes sometime in life, you will come across annoying people, you may sometimes have to pass yourself with those people, however, you don't invite them to your home for a cup of tea, do you? Let's look at anxiety as one of those annoying people in life. There is no doubt about it, that anxiety will be present in your week. It's a natural feeling we all have, it's actually a positive emotion, if managed well. It is our protector. It is our guide. If managed well anxiety keeps us safe, telling us that something is up. Next time you feel anxious really explore the feeling, hold space for it, what is your body telling you? Are you not looking after yourself? Do you need to rest? If the anxiety is present around particular people or situations, what is it warning us off? Problematic anxiety can directly affect the way you think and behave. You may not even be aware of this happening. Psychological symptoms nclude: Feeling worried, tense or fearful for no obvious reason. Mood swings, lack of motivation and concentration. Overthinking and negative thought patterns. - Everyone experiences anxiety differently. There are lots of symptoms. can also present with physical symptoms, such as heart palpitations, tummy pains or headaches. Some people know their anxiety is triggered by a specific fear, while plenty more find that they're anxious for no apparent reason. Its important to take action if you notice signs of anxiety. Leaving them untreated can mean they get worse and lead to further health problems. Avoiding your triggers result in deeper secondary levels of anxiety. Simple Steps to manage anxiety. Journaling - Writing down thought is a powerful coping tool. It benefits anxiety in two ways: First, journaling provides an opportunity to release thoughts - something that far too many people hold inside. Second, writing down worries puts thoughts in a permanent place and tells your brain that it doesn't have to focus on remembering them as much. Breathing Techniques - Box breathing, also known as four-square breathing, involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew. Some people find it helpful to make a square with their hand to follow as they do this exercise. Distractions - Hold space for the anxiety and they move on, get creative, begin a creative task such as cooking, baking, drawing etc, it can be as simple as phoning a friend or going for a walk, the key is not to let the anxiety get the better of you. You've got his. Therapy - Should your anxiety be persistence or overwhelming you may need to seek professional help, talking through your feelings with a professional allows time for healing and will positively impact your life. Remember, anxiety management is about helping your mind learn to cope with stress better so that the symptoms of anxiety aren't as severe. Anything that promotes relaxation may be helpful. Learn to listen to your body, take your rest when you need it, look after yourself and make time for self care. You are stronger than any feeling, feelings are just temporary

NEW YEAR NEW YOU???

Posted on 28 December, 2016 at 7:45

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With 2017 upon us many people are setting goals in order to embark on the New Year with a fresh mindset. If you are among those who set resolutions for self improvement please consider carefully if these resolutions will be beneficial to your physical, emotional health and general well being. Set yourself goals, task & treats to fulfil your year but remember to be realistic, here's some tips on making those New Year's resolutions stick

Start Small. Make simple resolutions you will be sure to keep. I.e. if you aim is to get physically fit aim to exercise 2-3 days a week rather than 5-7. By completing this you will gain a sense of achievement perhaps pushing you to up your goal.

Take it slow and change one behaviour at a time. Habit and behaviours develop over time therefore replacing unhealthy behaviours with healthy ones require time. Don't get overwhelmed and take on too much, you are setting yourself up for failure.

Talk about it. Explain to your circle just what you are aspiring to achieve. For example if your goal is to cut down on alcohol intakes explain to friends you may not be socialising in bars etc for a while but are happy to do other things.

Consider joining a support group to reach your goals. Sharing your struggles and successes can make your journey much easier.

Don’t be too hard on yourself. Perfection is unattainable. Sometimes things pop up and you may fall off the wagon, eat too much or miss the gym, always make self care a priority and remember moderation is key.

Seek support if you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Counsellors are trained to understand the connection between the mind and body, can offer strategies on how to achieve your goals as well as explore your feelings and emotions that surround them.

Last but not least celebrate your strengths and achievements as you go you’re doing your best

Tis the season to be Jolly??

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Christmas is said to be the "most wonderful time of the year" filled with with "magical moments" and "joy"...

Unfortunately Christmas can also be a stressful, depressing and for those missing loved ones or reflecting on a difficult year an extremely sad time. We set ourselves unrealistic exceptations on how things should be at Christmas time usually based on what we see onTV or the small glimpses of merriment people choose to share with us on social media, therefore it is important to keep a reality checkout throughout the festive period. Don't be ashamed to share your feelings and speak out if you are struggling, there is always someone willing to listen. Should you need additional support please get in touch.

Go easy on yourself, enjoy the break , eat , drink (in moderation) and be merry, much love ❤