Help with Anxiety, Depression, Stress, and Anger Management

The Healing Power of Laughter: How Humor Helps Manage Anxiety and Depression

Wed, 08 Oct 2025 15:08:55 GMT

Laughter might not be the first thing that comes to mind when thinking about coping with anxiety and depression, but it's a surprisingly powerful tool.

Imagine easing your worries and lifting your spirits with a simple chuckle or a hearty laugh. Humour and mental health are closely linked, offering a fresh perspective and relief during tough times. At Mind Healing Counselling, we're here to help you explore this uplifting approach. Reach out today to start your journey towards improved mental wellness.

Benefits of Laughter in Mental Health

Laughter offers profound benefits for mental health, serving as a bridge that connects humour with wellness. It’s more than just a momentary relief—it's a tool for long-term mental health improvement. Let's explore how laughter can significantly impact those dealing with anxiety and depression.

Humour and Mental Health Connection

The connection between humour and mental health is well-documented. Humour can shift perspectives, allowing individuals to see their problems from a new angle, which can be particularly helpful when grappling with stress and anxiety. According to research , humour can reduce the perception of stress by promoting relaxation and reducing tension.

Laughter also releases endorphins, the body's natural feel-good chemicals, which can create an overall sense of well-being. For those struggling with anxiety, humour can serve as a cognitive distraction, shifting the mind away from anxious thoughts to a lighter, more positive space. This shift is not merely temporary but contributes to a healthier mental state over time.

In social settings, humour can foster connection and support. Sharing a laugh can strengthen relationships, creating a community of support that is vital for mental health. It encourages open communication and emotional expression, essential elements in maintaining mental wellness.

Coping with Anxiety Through Laughter

Coping with anxiety through laughter is an effective strategy that can be integrated into daily life. It provides an immediate release from anxiety and facilitates a more relaxed state of mind.

Find humour in daily life : Look for opportunities to laugh, whether it's through watching a comedy show or reading a funny book.
Socialise with humorous friends : Surround yourself with people who make you laugh and feel good.
Attend laughter yoga sessions : These classes focus on voluntary laughter to reduce stress and improve mood.

Research from The Mayo Clinic highlights how laughter can improve immune function, reduce pain, and increase personal satisfaction—all of which contribute to effective anxiety management. By integrating laughter into your coping strategies, you can create a balanced approach to handling anxiety.

Laughter as a Therapeutic Tool

Laughter is a potent therapeutic tool. It’s more than just a reaction—it’s a proactive way to foster mental health. Below, we explore how humor can be used to alleviate depression and enhance overall wellness.

Depression Relief with Humour

Depression relief through humour is supported by numerous studies, which suggest that laughter can alter brain chemistry and improve mood. Engaging in activities that make you laugh can be a powerful antidote to the feelings of sadness and hopelessness often associated with depression.

Humour encourages a shift in thinking, helping individuals view their situation with a lighter perspective. This shift can be instrumental in breaking the cycle of negative thinking.
Laughter therapy, or laughter exercises, involves structured activities designed to induce laughter, which can have therapeutic benefits.

A study found that humour can enhance the effectiveness of traditional depression treatments, making it a valuable addition to therapy. By incorporating humour into daily life, individuals might find relief from depressive symptoms and an improved quality of life.

Enhancing Mental Wellness with Joy

Joy and laughter are integral to enhancing mental wellness. They offer a natural approach to improving mood and boosting overall life satisfaction.

Promotes Relaxation : Laughter eases tension and stress, leaving muscles relaxed for up to 45 minutes.
Boosts Immunity : It increases immune cells and infection-fighting antibodies, improving resistance to disease.
Fosters Connection : Sharing a laugh strengthens relationships and can build a support network crucial for mental health.

Through laughter therapy, individuals can practice finding joy in everyday moments, contributing to a more positive outlook on life. Laughter isn't just a fleeting experience—it's a pathway to sustained mental well-being.

Mind Healing Counselling Approach

At Mind Healing Counselling, our approach is grounded in empathy and personalised care. We believe in utilising humour as an essential component of mental health strategies, alongside other therapeutic techniques.

Personalised Counselling Services

Our counselling services are designed to meet the unique needs of each individual. We integrate humour into therapy to create a relaxed and open environment.

Individual Therapy : Sessions tailored to address personal challenges and foster healing.
Trauma and PTSD Treatment : Specialised approaches that incorporate laughter to ease tension and promote recovery.
Compassionate Environment : We create a space where clients feel safe to express themselves and explore new coping strategies.

Through our personalised approach, we aim to help clients uncover the healing power of laughter in managing mental health challenges.

Exploring Online Therapy Options ��

Mind Healing Counselling offers online therapy options, making support accessible to everyone, regardless of location. These services are designed to provide the same level of personalised care as in-person sessions.

Convenience : Access therapy from the comfort of your home.
Flexibility : Schedule sessions at times that work best for you.
Privacy : Maintain confidentiality in a secure online environment.

Our online therapy services ensure continuous support, empowering individuals to manage their mental health effectively. Whether it's through laughter or other therapeutic techniques, we’re here to provide guidance and foster healing. ��

I Just Want to Be Happy

Tue, 22 Oct 2024 15:23:35 GMT

Navigating the Journey to Authentic Joy

Happiness, It’s something we all crave, yet for many, it feels elusive—like a fleeting feeling we’re constantly chasing. How often have you thought to yourself, “I just want to be happy”? It’s a simple, powerful desire, but the path to happiness isn’t always clear, and the pressure to “just be happy” can sometimes feel overwhelming.

But what does it really mean to be happy? And how can we cultivate true, lasting happiness in a world full of stress, setbacks, and uncertainty? Let’s explore how to move beyond the surface-level idea of happiness to something deeper, more sustainable, and truly fulfilling.

Redefining Happiness

In today’s world, happiness is often painted as an end goal. We’re told that if we check off enough boxes—success, relationships, material comforts—we’ll finally “arrive” at happiness. But life isn’t that simple. In fact, research shows that even after major life achievements, feelings of joy can fade. Psychologists refer to this as the “hedonic treadmill”—we get used to positive changes, and soon after, we’re back to wanting more.

This doesn’t mean happiness is unattainable. It just means that our expectations of what happiness is might need some adjustment. Instead of chasing the highs, true happiness often lies in cultivating habits, relationships, and mindsets that foster long-term well-being.

The Happiness Myths: What Doesn’t Work

Before we dive into what leads to lasting happiness, let’s debunk a few common myths that can lead us astray:

"I’ll be happy when…”: We’ve all said this—when I get the promotion, when I lose weight, when I find the right partner. While milestones can bring joy, pinning your happiness to future events keeps you from appreciating the present moment.

More is better: Whether it’s money, possessions, or social status, we often believe that more of something will make us happier. However, research consistently shows that once our basic needs are met, additional wealth and material goods don’t lead to significantly greater happiness.

Happiness means constant positivity: This is a dangerous misconception. The idea that to be happy we must always be smiling, upbeat, and free of negative emotions is unrealistic and unsustainable. True happiness doesn’t mean the absence of struggle—it means being able to navigate life’s ups and downs with resilience.

What Actually Makes Us Happy?

True, lasting happiness comes from within. It’s cultivated through our daily habits, our mindset, and the connections we foster with others. Here are a few evidence-based ways to build happiness that lasts:

Meaningful Relationships

Humans are social creatures. Positive relationships—whether with friends, family, or a partner—are one of the most consistent predictors of happiness. Prioritize quality over quantity, and invest time in nurturing connections that bring you joy and support.

Gratitude Practice

Gratitude helps shift our focus from what’s lacking to what’s abundant in our lives. Taking a few moments each day to reflect on what you’re grateful for has been shown to increase overall well-being and happiness.

Mindfulness and Presence

Being present means fully experiencing the current moment without judgment or distraction. Mindfulness practices, like meditation, can help increase awareness and decrease stress, allowing you to appreciate life as it happens, instead of constantly seeking something more.

Acts of Kindness

Helping others, whether through small gestures or larger acts of generosity, can boost your mood and create a sense of purpose. Studies show that acts of kindness not only benefit others but also improve the well-being of the giver.

Pursuing Passion and Purpose

Doing what you love or finding a sense of purpose in your daily activities can significantly contribute to your happiness. Purpose doesn’t have to be something grand—it could be as simple as finding fulfillment in your work, hobbies, or family life.

Embracing Imperfection

Life is full of unpredictability, challenges, and imperfections. Learning to accept life’s imperfections—and your own—can lead to a greater sense of peace. Striving for progress, not perfection, allows for more joy and less self-criticism.

The Role of Mental Health in Happiness

While adopting positive habits can certainly boost happiness, it’s important to acknowledge that mental health struggles can complicate the journey. Conditions like depression, anxiety, and chronic stress can cloud your sense of joy and make happiness seem out of reach.

If you’re struggling with your mental health, remember that you don’t have to navigate it alone. Therapy, counselling , and even medication, when appropriate, can be life-changing tools for managing your mental health. It’s okay to seek help and prioritize your well-being.

Happiness is a Journey, Not a Destination

Perhaps the most important thing to remember is that happiness isn’t a finish line—it’s a journey. It’s something we build gradually through small choices, daily habits, and self-compassion. We’ll experience highs and lows, and that’s okay. It’s all part of being human.

So, the next time you think, “I just want to be happy,” remind yourself that happiness doesn’t have to be a grand event or a permanent state. It can be found in small moments, in everyday joys, and in the way we choose to approach life.

Happiness is available to you, right now, just as you are. It’s not about chasing a feeling or avoiding discomfort, but about embracing the full spectrum of life with an open heart.

The Importance of Sleep for Mental Health

Sat, 28 Sep 2024 14:14:26 GMT

Sleep plays a crucial role in maintaining good mental health. It's during sleep that our brains process emotions, consolidate memories, and prepare for the challenges of the next day. Adequate sleep is essential for cognitive function, emotional regulation, and overall psychological well-being.

Understanding the Sleep-Mental Health Connection

The relationship between sleep and mental health is bidirectional. Poor sleep can exacerbate mental health issues, while mental health problems can lead to sleep disturbances. This intricate connection highlights the importance of addressing both sleep and mental health concurrently for optimal well-being.

Sleep Quality

Mental Health Impact

Good

Improved mood, reduced stress

Poor

Increased risk of anxiety, depression

How Sleep Deprivation Affects Cognitive Function

Lack of sleep can have severe consequences on cognitive abilities:

Impaired attention and concentration
Reduced problem-solving skills
Decreased creativity and innovation
Slower reaction times

These cognitive impairments can significantly impact daily functioning and overall quality of life.

The Brain's Nighttime Activities

While we sleep, our brains remain active, engaging in various crucial processes that support mental health and cognitive function.

Memory Consolidation During Sleep

During sleep, the brain strengthens neural connections related to important information learned during the day. This process, known as memory consolidation, is essential for long-term memory formation and learning.

Sleep Stage

Memory Type

Function

Slow-wave sleep

Declarative memory

Fact and event recall

REM sleep

Procedural memory

Skill learning

Clearing Out Unnecessary Information

Sleep also allows the brain to engage in a "cleaning" process, removing toxins and unnecessary information accumulated during waking hours. This clearance is vital for maintaining cognitive health and preventing neurodegenerative disorders.

Preparing for the Day Ahead

As we sleep, our brains process emotions and experiences from the previous day, helping us wake up refreshed and better equipped to handle new challenges. This emotional processing is crucial for maintaining mental resilience and adaptability.

Sleep and Anxiety: A Two-Way Street

The relationship between sleep and anxiety is complex and intertwined, with each significantly influencing the other.

How Anxiety Affects Sleep Quality

Anxiety can have a profound impact on sleep quality:

Difficulty falling asleep due to racing thoughts
Frequent nighttime awakenings
Reduced overall sleep duration
Nightmares or disturbing dreams

These sleep disturbances can, in turn, exacerbate anxiety symptoms, creating a vicious cycle that can be challenging to break without intervention.

The Impact of Poor Sleep on Anxiety Levels

Poor sleep can significantly exacerbate anxiety levels, creating a vicious cycle that's hard to break. When we don't get enough quality sleep, our brain's ability to regulate emotions becomes impaired. This can lead to increased irritability, heightened stress responses, and a greater likelihood of experiencing anxiety symptoms.

Research has shown that individuals who consistently experience poor sleep are more likely to develop anxiety disorders. Lack of sleep can amplify feelings of worry and fear, making it harder to cope with daily stressors. Additionally, sleep deprivation can lead to physical symptoms that mimic anxiety, such as increased heart rate and difficulty concentrating, further intensifying anxiety levels.

To better understand the relationship between sleep and anxiety, consider the following:

Heightened emotional reactivity: Poor sleep can make us more sensitive to negative stimuli, increasing the likelihood of experiencing anxiety in various situations.
Impaired cognitive function: Lack of sleep affects our ability to think clearly and rationally, potentially leading to increased worry and catastrophic thinking.
Physiological effects: Sleep deprivation can cause physical symptoms like fatigue and tension, which may be misinterpreted as anxiety, further fueling anxious thoughts.

For more information on coping with anxiety, check out this comprehensive guide on effective strategies for managing anxiety in today's world .

Strategies for Improving Sleep and Mental Health

Developing a Healthy Sleep Routine

Establishing a consistent sleep routine is crucial for improving both sleep quality and mental health. Here are some key strategies to develop a healthy sleep routine:

Strategy

Description

Benefits

Consistent sleep schedule

Go to bed and wake up at the same time every day, even on weekends.

Regulates your body's internal clock, improving sleep quality and duration.

Create a relaxing bedtime routine

Engage in calming activities like reading, gentle stretching, or meditation before bed.

Helps your mind and body wind down, preparing you for sleep.

Optimize your sleep environment

Keep your bedroom dark, quiet, and cool. Use comfortable bedding and pillows.

Creates an ideal setting for restful sleep, minimizing disruptions.

Stress Management Techniques for Better Sleep

Managing stress is essential for improving sleep quality and overall mental health. Implementing effective stress management techniques can help reduce anxiety and promote better sleep. Here are some strategies to consider:

Mindfulness meditation: Practice focusing on the present moment to reduce worry and racing thoughts before bedtime.
Progressive muscle relaxation: Systematically tense and relax different muscle groups to release physical tension and promote relaxation.
Deep breathing exercises: Use techniques like diaphragmatic breathing or the 4-7-8 method to calm your nervous system and prepare for sleep.
Journaling: Write down your thoughts and concerns before bed to clear your mind and reduce night time rumination.

For more comprehensive stress management techniques, explore these 9 effective ways to manage stress and improve your overall well-being.

When to Seek Professional Help

Signs You May Need Counselling

While it's normal to experience occasional sleep difficulties or anxiety, persistent issues may indicate the need for professional help. Here are some signs that you might benefit from counselling:

Prolonged sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing non-restorative sleep for several weeks.
Chronic anxiety: Persistent worry, fear, or panic that interferes with daily life and doesn't improve with self-help strategies.
Mood changes: Significant shifts in mood, including irritability, sadness, or loss of interest in activities you once enjoyed.
Physical symptoms: Unexplained physical complaints like headaches, stomach issues, or muscle tension that may be related to stress or anxiety.

If you're experiencing any of these signs, consider seeking professional help through counselling to address your sleep and mental health concerns.

Finding the Right Mental Health Professional

Choosing the right mental health professional is crucial for effective treatment. Consider the following factors when selecting a therapist or counsellor:

Specialization: Look for professionals with experience in sleep disorders, anxiety, or specific issues you're facing.
Credentials: Ensure the therapist is licensed and has appropriate qualifications in their field.
Therapeutic approach: Research different therapy modalities to find one that aligns with your preferences and needs.
Personal compatibility: Choose a therapist with whom you feel comfortable and can build a strong therapeutic relationship.

For more guidance on selecting the right counsellor for your needs, check out this helpful resource on determining if counselling is right for you and how to choose the perfect counsellor .

Cognitive Behavioral Therapy Is Much More Than Just Positive Thinking

Wed, 17 Apr 2024 14:36:15 GMT

The idea that CBT is nothing more than optimistic thinking is one of the most widespread misunderstandings around it.

As a professional counsellor, I can attest to the effectiveness of the Cognitive Behavioural Therapy (CBT) method in alleviating depressive and anxious symptoms. Even among those who work in mental health, there are several misunderstandings and misconceptions regarding cognitive behavioural therapy. The idea that CBT is nothing more than optimistic thinking is one of the most widespread and reasonable misunderstandings.

The phrase "cognitive behavioural therapy" has to be defined. This strategy entails not one but two comprehensive therapeutic approaches. On the cognitive side, we have things like ideas, views, and opinions. Actions and human behaviour are the primary foci of the behavioural perspective. So, the belief that CBT is solely concerned with encouraging optimistic thought patterns is based on the CBT component, not the behavioural component.

So, if not encouraging optimistic thought, then what is cognitive therapy? My standard explanation is that cognitive therapy is all about learning to think more realistically, not more optimistically. There is more nuance to the universe than meets the eye when considering our ideas, beliefs, and attitudes. On a spectrum, they don't belong to the positive or negative categories. “No good will ever come of this” is an example of a really pessimistic thinking that would cross my mind. “I am an amazing human being and will never fail” is an example of an excessively optimistic idea that I might have. I might also consider something in the centre, like, "I have some strengths, but I could use some improvement in other areas" or, "I make a lot of mistakes, but that's normal, and I always come out on top." Cognitive therapy aims to help clients find a middle ground, a place where they may be both realistic and reasonable, rather than extremes.

It could appear paradoxical that people have a predisposition to avoid optimistic thinking. However, this is due to a number of factors. Very similar to excessively optimistic or pessimistic thinking, perfectionism, the belief that everything must be flawless, is linked to elevated levels of sadness and anxiety. Striking an unrealistically optimistic outlook on life may exacerbate someone's emotional distress. It is also easy to disprove someone who thinks too highly of themselves. The impracticality of holding an unrealistically optimistic belief becomes apparent quickly and without any effort.

Making sure someone has a realistic understanding of the situation is the aim of cognitive therapy. It is reasonable to have a pessimistic outlook on some things because they are truly terrible. Positivity is correct since there are some genuinely wonderful situations. However, having an accurate assessment is helpful for addressing problems when things aren't going well. It could be beneficial to acknowledge and savour the moment if a scenario is truly favourable.

How Sleep Affects Mental Health

Tue, 17 Oct 2023 14:31:47 GMT

When you sleep, it's not just your body that's recharging, your brain is, too. In fact, while you're fast asleep, your brain is quite busy. It's consolidating memories, clearing out unnecessary information, and preparing for the day ahead. Let's delve deeper into how sleep impacts your cognitive stress.

The Brain's Night Shift: Memory Consolidation and Information Processing

Dream-filled REM sleep is believed to play a crucial role in memory consolidation. During this sleep phase, information from the day gets processed and integrated into your memory, enhancing both learning and problem-solving abilities. If you're skimping on quality sleep, you may be hampering your brain's ability to retain and utilise information effectively.

The Clean-Up Crew: Removing Toxins and Waste

As you sleep, your brain also engages in a sort of 'spring cleaning'. The glymphatic system, your brain's dedicated waste removal system, is especially active during sleep, flushing out toxins and waste products from your brain cells. This cleanup process is vital to maintaining a healthy brain and preventing neurodegenerative diseases.

The Morning Prep: Resetting for the New Day

Your brain uses sleep as an essential reset and prepare phase for the coming day's challenges. This reset allows your brain to operate at its optimum, ensuring you wake up feeling refreshed and ready to tackle the day ahead. A poor sleep or sleep deprivation can disrupt this reset, leaving you feeling drowsy, groggy, and less capable of focusing or making decisions.

The Night-time Rituals: Creating a Sleep-Friendly Environment for Better Mental Health

Understanding the intricate relationship between sleep and mental health highlights the need to create an environment conducive to restful sleep. The bedroom should be a sanctuary that signals your body and mind it's time to wind down and recharge. So, what does it take to create a sleep-friendly environment?

The Art of Unplugging: Digital Detox

Our digital devices are a constant source of stimulation, and their use close to bedtime can interfere with your ability to fall asleep. Consider a digital detox in the hour leading up to bedtime, turning off devices and focusing on relaxation activities instead. You might be surprised at how much easier it is to drift off to sleep.

The Right Ambiance: Calm, Dark, and Cool

Your sleep environment plays a critical role in influencing the quality of your rest. Aim for a calm, dark, and cool room; a space that feels peaceful and conducive to sleep. Consider investing in dark curtains or a sleep mask if you're sensitive to light, and try to keep your room at a cool, comfortable temperature.

The Comfort Factor: Your Bed Matters

Never underestimate the power of a comfortable mattress and pillow when it comes to good sleep. Investing in quality bedding and taking the time to find the right mattress and pillow for your specific comfort needs can dramatically enhance the quality of your sleep.

10 Ways To Manage Stress

Mon, 18 Sep 2023 12:45:42 GMT

Stress is a common problem that can affect anyone. Learning to manage stress is crucial for your overall well-being. The following techniques can help you better cope with stress and improve your quality of life.

Identify the sources of stress

Take some time to reflect on the sources of your stress . This can include work, relationships, financial issues, or health problems. Once you have identified the sources of your stress, you can start taking steps to address them.

What causes my stress?

Busy schedule
Difficult co-workers
Family problems

What can I do about my stress?

Delegate or eliminate unnecessary tasks
Communicate effectively with co-workers
Set boundaries with family members

Practice self-care and relaxation techniques

Prioritize your well-being by practicing self-care and relaxation techniques . This can include activities such as yoga, meditation, or deep breathing exercises. Taking care of yourself can help reduce stress and improve your overall mood.

“Self-care is not selfish. You cannot serve from an empty vessel.” -Eleanor Brown

Prioritize and organize tasks

Feeling overwhelmed can be a major cause of stress. To prevent this, prioritize your tasks and break them down into manageable steps. This can help you feel in control and more productive.

Task - Priority

Finish work project - High priority

Do laundry - Low priority

Plan weekend activities - Medium priority

Set realistic goals and expectations

Achieving your goals is important, but setting unrealistic expectations can be stressful. Be mindful of your capabilities and set goals that are attainable. This will help boost your confidence and relieve pressure.

Too much pressure

Feeling overwhelmed with unrealistic goals and expectations can cause stress.

Realistic expectations

Setting achievable goals can help you succeed and reduce stress.

Patience and persistence

Slow progress is still progress. Be patient and celebrate small accomplishments.

Develop healthy coping mechanisms

Everyone copes with stress differently. Healthy coping mechanisms can include hobbies, exercise, or spending time with loved ones. Find what works best for you and incorporate it into your daily routine.

Exercise can be a great way to release tension and clear your mind.
Engaging in creative hobbies can help you relax and reduce stress.
Spending time with loved ones can provide support and comfort during stressful times.

Maintain a balanced lifestyle

Balance is key to reducing stress. Make sure to prioritize all aspects of your life, including work, relationships, and leisure time. This will help you feel fulfilled and energized.

Work

Set boundaries and maintain a healthy work-life balance.

Relationships

Cultivate healthy relationships with friends and family.

Leisure time

Make time for hobbies and activities that bring you joy.

Seek support from others or professional help if needed

You don't have to face stress alone. Seek support from friends, family, or a professional if needed. Talking to a therapist can provide valuable guidance and comfort during stressful times.

Therapy for Anxiety

Sun, 13 Aug 2023 14:36:05 GMT

Therapy, as opposed to medication, equips you with the skills you need to control your anxiety both now and in the future. Various therapeutic approaches have been created to address anxiety over time, ranging from psychoanalysis methods to the most recent cognitive behavioural therapies.

Medication can sometimes be used to treat anxiety problems. However, for many clients, therapy, either by itself or in conjunction with medication, is the most successful form of treatment. This is because therapy , as opposed to medication, equips you with the skills you need to control your anxiety both now and in the future.

Various therapeutic approaches have been created to address anxiety over time, ranging from psychoanalysis methods to the most recent cognitive behavioural therapies .

Understanding Anxiety

No matter what kind of anxiety you have, the basic mechanisms that power them frequently have a same pattern. People who suffer from anxiety may attempt to control their reactions by avoiding triggers since they tend to react to unpleasant feelings, thoughts, and circumstances more intensely. Sadly, this kind of avoidance just serves to amplify worries and fears.

The majority of contemporary therapies focus on avoidance and negative thinking to help you control your anxiety.

Types of Anxiety Therapy

All therapeutic methods aim to assist you in understanding your feelings, your triggers, and potential ways to alter your response to them. Some forms of treatment even impart useful methods for reframing unfavourable thoughts and altering conduct.

Since there are many different types of anxiety disorders, therapy is customised to your unique symptoms and diagnosis. Depending on your particular symptoms and diagnosis, your therapist will choose how frequently and for how long you meet with them.

Professionals in mental health employ a variety of anxiety therapies. The type of therapy you receive will also depend on your diagnosis and how severe your symptoms are.

Cognitive Behavioural Therapy (CBT)

The most often utilised treatment for anxiety is cognitive behavioural therapy (CBT). According to research, it can effectively cure a variety of anxiety issues, including panic disorders, phobias, SAD, and GAD.

The foundation of CBT is the idea that your ideas, not your circumstances at the time, determine how you feel and, in turn, act. CBT aims to recognise and comprehend your negative thought patterns and dysfunctional behavioural patterns and then replace them with healthier ideas, useful behaviours, and efficient coping mechanisms.

Your therapist serves as a coach for you during this process, teaching you practical techniques. For instance, you might frequently think in "black-and-white" terms, assuming that everything is evil or wonderful. Substitute the more accurate view that there are a number of shades of grey somewhere between for those thoughts.

Utilising these tactics requires practice. You can learn to use the coping mechanisms you learn in CBT to handle fear, panic, and concern after you start to recognise your anxiety and your triggers.

Exposure Therapy (ET)

One of the most popular CBT treatments for a range of anxiety disorders, such as phobias, SAD, and PTSD , is exposure therapy. The fundamental idea underlying exposure therapy is that facing your fears head-on is the most effective approach to do so.

During exposure treatment, your therapist will gradually introduce anxiety-inducing situations or things. This is frequently accomplished via a method called "systematic desensitisation," which entails three steps:

Relax: Your therapist will teach you some relaxation techniques to help you manage your anxiety. Progressive muscular relaxation, deep breathing, meditation, and guided visualisation are a few examples of relaxation training.

List: You will create a list of your anxiety-provoking triggers and ranking them in intensity.

Expose: You will gradually move through the events or objects that you have described as being anxiety-provoking in this final step, employing relaxation techniques as appropriate.

Your therapist may subject you to anxiety-inducing stimuli in a variety of ways. The most common examples are listed here:

Imaginal exposure: You'll be encouraged to vividly picture the thing or circumstance that causes your anxiety during this form of exposure.

In vivo exposure: With this technique, you will actually encounter the thing or circumstance that causes you worry. Therefore, it could be suggested that a person with social anxiety join a club after this kind of exposure.

Virtual reality exposure: When in vivo exposure is not an option, virtual reality may be employed in specific situations. Technology is used in virtual reality therapy to mix aspects of real-world and fictitious exposure. The use of this approach has been particularly beneficial for veterans and those with PTSD .

Dialectical Behavioural Therapy (DBT)

Dialectical behaviour therapy (DBT) is a highly effective type of CBT. DBT is now used to treat a number of issues, including anxiety; however, it was initially developed to treat borderline personality disorder (BPD).

The main goals of DBT are to promote change, acceptance, and what appears to be a "dialectical" (opposite) outlook. You’ll learn to embrace your anxiety while actively trying to change it during DBT therapy. It's comparable to the idea of accepting oneself as you are yet still making an effort to improve.

DBT treatment teaches four powerful skills:

Mindfulness: Focusing on the present and observing fleeting thoughts, such as anxiousness, without allowing them to control you.

Distress tolerance: How to control your anxiety in tough circumstances.

Interpersonal effectiveness: Learning how to say no or assert yourself.

Emotion regulation: Managing anxiety symptoms before they get out of control.

Acceptance and Commitment Therapy (ACT)

Another sort of therapy that has been proven successful in treating many anxiety types is acceptance and commitment therapy (ACT). Finding your personal beliefs and living accordingly are key components of ACT.

ACT has two main components:

Accepting that thoughts and feelings won't necessarily need to be controlled and committing to take actions that help a person live life according to their values.

ACT teaches individuals how to tolerate their uneasy, nervous feelings. They learn emotional coping mechanisms to assist them in tolerating discomfort rather than attempting to suppress or alter these feelings.

Psychoanalytic Therapy

This Freudian theory proposes that anxiety symptoms represent unconscious tensions. Solving them is the goal of psychoanalytic therapy. To gain a greater understanding of how you perceive yourself and to lessen your anxiety, both you and your therapist will analyse your ideas, worries, and desires through psychoanalysis. It might take years to recognise patterns in your thinking, making this one of the most intense forms of therapy.

Interpersonal Therapy (IPT)

The focus of Interpersonal therapy (IPT) is on social roles and connections. In IPT, your therapist will work with you to figure out any interpersonal difficulties you might be experiencing, such as unresolved grief, disputes with family or friends, alterations to your job or social roles, and troubles with others. Then, you'll discover constructive techniques to communicate with others and express your emotions.

Which anxiety therapy is best?

The most effective first-line therapy for anxiety is cognitive behavioural therapy. This strategy can successfully assist individuals in identifying and modifying the unfavourable beliefs that underlie worry. It's crucial to remember that each person is different and might react differently.

Effectiveness of Anxiety Therapy

Psychotherapy can be highly helpful. According to a study, the most effective treatment involved a combination of personalised CBT and medication.

According to research, online therapy for anxiety looks to be just as helpful as in-person counselling.

What to Expect From Anxiety Therapy

One typical misconception about therapy is that you'll feel better right away. This is true at times. However, you frequently feel worse before you start to feel better. Interestingly, feeling worse is frequently a sign of improvement. And that makes sense when you stop to think about it.

When you decide to start counselling, it's frequently because you were unable to manage your anxiety on your own. During therapy, you will dig deeper and more meaningfully into the what causes your worry. Your anxiety may temporarily increase as a result of this.

Never consider therapy to be a quick fix. It's a procedure that each person goes through differently. Your level of anxiety and your symptoms’ intensity will determine the kind of therapy you need, the skills you gain, and how long you spend in therapy.

It's crucial to realise that although the entire process won't always feel pleasant, it will be entirely beneficial in the end.

How to Make the Most of Therapy

It can be difficult to try to change. Therapy for anxiety is no different. But if you persevere, things ought to get better.

Here are some suggestions for getting the most out of treatment and really seeing some progress:

Tell your therapist anything and everything.
Ask questions.
Focus on your goals.
Practice healthy lifestyle choices.
Do the work outside your sessions.
Make sure you have a social support system.
Don't pretend to be OK.
Reduce stress in your life that may make your anxiety worse.

You can see that the biggest influence on how well treatment works for you involves putting in effort and staying present during the therapy process.

Effects of PTSD

Sat, 15 Jul 2023 13:15:24 GMT

PTSD can cause a wide range of mental health symptoms, including recurring nightmares or flashbacks of the traumatic event, avoidance of situations or people that trigger memories of the event, feelings of guilt or shame, and difficulty trusting others. These symptoms can make it difficult for a person with PTSD to maintain healthy relationships and participate in daily activities.

Additionally, PTSD can also lead to depression, anxiety, and other mental health conditions. People with PTSD often struggle with feelings of hopelessness, helplessness, and a loss of interest in things they once enjoyed. These feelings can make it difficult for them to function in their daily lives, and can lead to social isolation and even thoughts of suicide.

PTSD can also have a negative impact on physical health. People with PTSD often experience insomnia, which can lead to fatigue and decreased ability to focus. They may also experience physical symptoms such as headaches, stomach problems, and a higher risk of heart disease. Additionally, PTSD is associated with a higher risk of substance abuse and addiction, which can have a negative impact on physical health.

It's important to note that not everyone who experiences a traumatic event will develop PTSD , and the symptoms and severity of PTSD can vary greatly from person to person. However, if you or someone you know is experiencing symptoms of PTSD, it is important to seek professional help.

Treatment options for PTSD include therapy, medication, and support groups. Therapy can help a person process the traumatic event and learn coping strategies to manage symptoms. Medications, such as antidepressants, can sometimes be helpful in managing symptoms of PTSD. Support groups can provide a sense of community and validation for people with PTSD, as well as provide additional resources and information.

PTSD can have a significant impact on an individual's mental and physical well-being. It is important to recognize the symptoms of PTSD and seek professional help. With proper treatment, people with PTSD can learn to manage their symptoms and improve their overall well-being.

10 Ways To Manage Stress

Sat, 15 Jul 2023 12:28:35 GMT

While the source of your stress may be beyond your control, you do have power over how you respond to it. Here are some things you may do to take care of yourself if you start to feel stressed out:

1. Leave the room.

Moving away from the unpleasant environment and getting up might be really beneficial. A little change of location can assist in separating you from your overpowering emotions. If you’re in an office, quickly go to the loo. Having homework issues? Go to the kitchen for a glass of water and return in 60 seconds.

2. Organize.

Choose something modest; your desk, closet, or to-do list are all excellent options. Spend 20 minutes concentrating on cleaning up; you’ll feel more in control and successful afterward.

3. Do some breathing exercises.

Consider your breathing patterns while you’re relaxed, such as right before bed. Deep and slow, correct? One of the finest strategies to induce a calmer state of mind is to force yourself to breathe in this manner. Start by practising the 4-1-7 breathing technique : inhale for 4 seconds, hold for 1, then exhale for 7 seconds via your lips.

4. Write it out.

Writing down what you feel will help you sort things out when they become complicated and start to bubble up. Try writing down all of your thoughts without stopping for ten minutes as part of a stream of consciousness exercise. You may also write a list of the things that are worrying you; seeing them broken down into bullet points may help you think more clearly.

5. Meditate.

Your body’s “relaxation response,” which is completely different from the typical stress response of “fight or flight,” is triggered by meditation. It lowers your heart rate, blood pressure, and breathing rate—all of which are indicators of mental calmness.

6. Watch something funny.

You can temporarily distract yourself from everything going on by watching an amusing show or movie. Additionally, the best therapy sometimes is laughing! It has a reputation for lowering mental stress and inducing feelings of calm.

7. Exercise.

Physically releasing stress is one of the most effective ways to manage it. Put on your running shoes and go for a jog outside to let your frustrations out as your feet pound the pavement.

8. Write down 3 things you’re grateful for.

Being grateful has been proven to lift your spirits and make it easier for you to deal with difficulties, so it can help you manage stress in the future as well as in the present. Additionally, if you make a note of a few things you’re grateful for, you can always refer to it later when your stress levels start to rise again.

9. Talk it out.

Every minor issue might seem like a big deal when we’re under stress. Talking to a friend, parent, therapist , or another person you trust can assist you in stepping outside of your own head and gaining perspective on a situation.

10. Light a candle or diffuse some essential oils.

Some scents are particularly effective at fostering relaxation. Scents can elicit very strong emotional reactions. Try the scents of lavender, lemon, and jasmine; they are all shown to reduce stress.

Do I Need Counselling?

Thu, 13 Jul 2023 15:18:34 GMT

You've come to the right place if you've never worked with a therapist but appreciate what you've heard about the benefits that come with it.

Therapy isn't the same as talking with a friend.

The ability to manage challenging emotions, identify harmful behaviour patterns, or work through negative events in a way that gives you the knowledge to help you feel better cannot be provided by friends, although many of them will provide helpful advice.

Therapy is a process; it's not just a casual conversation. You may feel happier and less anxious as a result, but getting there may not be simple. It takes guts to develop self-awareness and the ability to dwell on challenging emotions.

You will develop and change in healthy ways if you're willing to confront difficult emotions and attempt to understand them. With the assistance of a qualified professional - someone who respects your privacy, schedules their time with you, calmly listens, and respectfully challenges you - you can.

What Do I Look For In a Good Therapist?

When looking for the best therapist for you is one of the things you should keep in mind is to take your time when searching for one. Don't assume that we can all assist everyone because we do have distinct areas of expertise. We do bring a variety of training and specialised expertise to the counselling office. Additionally, you might research to ensure that your therapist has the appropriate training for you.

Ways To Search For The Best Counsellor For Me

You might want to seek referrals from your present doctors or trusted relatives and friends. Several reputable mental health organizations will offer therapist directories on their sites. Check out APCP.ie, Psychology Today, counsellingandtherapy.com, therapyroute.com etc.

When’s The Best Time To Look For a Therapist?

People often assume that they must be in crisis mode in order to seek counselling, but we want you to know that this is not the case. Instead, you can seek counselling at any time. When things are going well, you can go to counselling.

We encourage people to view therapy as merely an additional component of a comprehensive wellness strategy: Consider incorporating counselling into your regular routine for general health maintenance to ensure that you're a better person overall.

And be aware that there can be a wait before you can get that first visit, just like with most medical professionals.

How Do I Make An Appointment for Counselling?

Typically, you can get in touch with a counsellor by phone, email, or by scheduling an appointment directly on their website. It's highly likely that you'll receive a voicemail or email acknowledging receipt of the message.

Most therapists are scheduling back-to-back appointments. Many therapists don't have office support staff and there is no one there to answer the phone. Therefore, their phones will go to voicemail and their emails will be delivered to their inbox, and they will respond as soon as they can to both. It's okay to contact a couple other therapists if one can't meet you as soon as you'd like or isn't accepting any new clients.

Additionally, be aware that the initial appointment you make will probably be a fact-finding meeting. The initial consultation serves to ensure that you and they are a good match for one another. That means they'll want to talk about their fees to make sure it's the right fit for you after hearing about whatever you want to talk about, such as your availability, when you can attend therapy, and whether you need a daytime appointment or an evening appointment ( Mind Healing Counselling , for example, offers both). These sessions are typically 15 minutes and should be a time where you ask questions and try to get a sense of whether you like this therapist.

Anger Management Counselling

Tue, 20 Jun 2023 11:15:52 GMT

When anger is out of control or lasts for a long time, it can hurt both mentally and physically. Most people can handle their anger well in some scenarios and badly in others. Book Now For Anger Management Counselling .

Do You Need Personal Anger Management Counselling?

If you can't control your anger, it can cause problems at home and at work that can be very bad. Getting angry at the wrong times can make people avoid you, which can make it hard to make friends or find a job. If you've seen problems with angry outbursts or long-term anger, it's time to talk to a trained counsellor. Many people who have trouble controlling their anger avoid talking to a therapist, but this is the best way to learn the skills you need to do so. At Mind Healing Counselling , we help people find new ways to think and act in order to deal with bad feelings.

Learn new ways to deal with anger.

A trained counsellor can help you learn new ways to deal with your anger by working with you at your own pace. People who come to us for help with managing their anger often have physical problems like trouble breathing, high blood pressure, and a fast heartbeat. This is because adrenalin is pumping through your blood to help you get away from danger. A constant high amount of adrenalin in the body can also cause mental health problems, like feeling stressed and worried. To stop the pattern of angry reactions, you must learn new ways to deal with stress.

We teach people how to change how they act.

At our counselling centre we teach people how to change how they respond. In many cases, we find that our clients have other problems that cause them to lose control of their anger or that hurt their relationships with their family or co-workers. Having anger problems can make it hard to get along with your children, spouse, or parents. You could get in trouble with the law if you drive recklessly, fight, or threaten other people. You may have grown up with family members who never showed you the right way to stay calm while using certain techniques to keep anger in check.

Learn how to de-escalate your anger.

It is important to spend some time talking about how to de-escalate your anger by changing your home or work surroundings in different ways. We'll show you how to calm down in a tough situation or find a way to leave to get some space. One of the most important things you'll learn is how to talk to your co-workers, family, and friends about what's bothering you instead of lashing out physically or mentally. In each session you'll get new tools that will help you keep learning new ways to control your anger. Anger doesn't always mean violence or outbursts. Many of us can get angry without anyone else knowing. This is not good for our work or personal lives. So, by working with us you can learn how to control your anger and use that energy in other ways.

Each one-on-one session lasts one hour, and you'll learn how to deal with your anger. Making changes takes time, but by going to therapy once a week, you can build your skills slowly while talking about the results with a trained and fully licenced counsellor. You can click on this link to get more information or to make a booking at a time to suit you.

A Mental Health Workout That’s As Simple As ABC

Sun, 11 Jun 2023 12:25:44 GMT

We take workouts for our bodies very seriously, but we don't talk as much about the "workouts" that keep our minds sharp and healthy. But just like with physical health, everyone can enjoy good mental health by doing simple, useful things.

Research has led to a simple plan that anyone can use to improve the mental health and well-being of a whole community.

Studies have shown that people instinctively know what makes them feel better, but they don't think about it every day. People rarely think about what they could or should do for their mental health, unlike what they do for their physical health.

At the moment, mental health campaigns focus on treating mental disorders, getting rid of the shame that comes with talking about mental health issues, getting help as soon as possible, and reducing the things that put people at risk of getting sick.

But the number of people with mental illness keeps going up. It's thought that about half of people in OECD countries will have a mental illness at some point in their lives. Because of this, it's important to raise awareness and promote simple, practical ways to get and keep good mental health.

Using studies about what people can do to improve their mental health, an "ABC" model that is easy to use in everyday life has been proposed. The "Act-Belong-Commit" method encourages people to stay active, get closer to friends, family, and community groups, and commit to hobbies, challenges, and important causes. Together, they are a simple "do-it-yourself" way to improve your mental health.

The method, which is being used in Australia and Denmark, tries to improve people's mental health in the long run by getting them to follow these rules and work with community groups that offer programmes and chances to interact with others.

Research shows that people instinctively know which things are good for their mental health, but they don't treat them like physical exercises that they do over and over again.

Act

Keep your mind, body, social life, and spiritual life busy to stay alert and interested.

Researchers have found that having a lot to do outside of work helps us feel good and keeps our brains from getting worse. Mind and body activity, especially when done with other people, can be naturally rewarding and is a healthier option to worrying, overthinking, or using drugs.

Keeping busy and working in groups are both good ways to keep your mental health in good shape.

Belong

Maintaining friendships, joining groups, and taking part in community events will help you feel like you belong.

Research has shown that our relationships with other people are important for our mental health because they give us a sense of who we are, give us support, and help us deal with pain, worry, and hard things that happen in life.

Being part of a group gives you access to support networks and chances to do social things.

Commit

Do things that give your life meaning and purpose, like taking on tasks, helping others, and supporting a good cause.

Having a feeling of meaning and purpose is important to our health and has been shown to help us live longer and keep our brains healthy. Getting involved in a hobby, a task, a good cause, or helping other people can all make you feel better about yourself and keep you from feeling hopeless or worthless.

Participating in social activities and giving back to the community can keep your brain healthy, make you feel like you're "making a difference," and lower feelings that aren't good for your health, like self-centeredness.

Long-term happiness can come from committing to a hobby, a goal, or a good cause.

You can call us at our office number, 085-1298287 , during business hours to get more information or click on this link to make a booking at a time to suit you.

Why am I unhappy? My life looks good on paper.

Mon, 05 Jun 2023 15:54:05 GMT

Do you feel like you have everything a person could want, like a house, a car, a partner, a well-paying job, and trips to foreign places, but you're still unhappy and unfulfilled with your life?

If this is the case, you might be living the life you think you "should" rather than the one you want. This creates a struggle inside the person, which can show up as Anxiety , Depression , Panic Attacks , or just a general feeling of unease and sadness.

The feeling that you "should" do something comes from the lessons we all got as kids from adults and the places we grew up. For example, if you went to a very intellectual school where the focus was on working hard to get good grades, go to college, get a degree, and get a good job so you can make a lot of money, this can be a problem if you value freedom, travel, and spending time with people you care about.

We can take in information about how to be successful. Money is important to many of us; the more we have, the better. Success might mean something different to you, like having a good mix between work and life so you have time for hobbies, friends, family, or travel. It could be that it feels good to have made something.

It can be hard if you feel like you're letting people down by making the change. Maybe you have buried your true goals so deep that you no longer know what they are. If you do what your heart tells you to do, you might lose the support of your family, partner, or other friends.

How can I make myself feel better?

If your life looks good on paper, but you're not happy with it, try:

Figuring out what's really important to you and what your ideals are. Some examples of values are responsibility, success, risk-taking, feeling like you belong, compassion, excellence, freedom, modesty, sensitivity, stability, and many, many more.
When you were younger, what did you like to do?
Does any of the above go against what your family, school, or social group believes? What doesn't go together?
What would you have to admit or give up in order to follow your dreams?

So, if money is the most important thing in your family, what does it give you? Power, significance, and success. What makes those things so important to you? Does it make you feel good about yourself and like you've done well?

If you love being outside, you probably won't be happy working in an office. You might be happier as a tree surgeon, farmer, builder, or tour guide. But if "status" is everything, this might go against what the family stands for.

When your personal ideals and how you live your life are at odds, you may feel conflicted and unhappy. Life is often about making trade-offs, but only you can decide if the trade-offs are worth it for your happiness.

This piece is just one small example of why you might be unhappy even if your life looks good on paper. It is meant to make you think and think about yourself.

If you want to talk to a professional about how you feel, you can click on the link to contact us.

4 Ways to Be More Authentic

Mon, 29 May 2023 13:48:22 GMT

Authenticity is important because it has been linked to better mental health. People can learn to be more real by paying attention to themselves, figuring out what they value, looking at their choices, and building their self-esteem.

" Becoming who you really are is the honour of a lifetime. "

C. G. Jung

Most people want to be real as people. We want to feel like we belong where we are. We're happy with who we are. Taking both our skills and weaknesses into account. Able to live in a way that reflects our personality, beliefs, inner values, and interests.

Authenticity means being true to yourself and acting in a way that shows who you are at your core. It means that you always try to be yourself, even when you're alone, with other people, or in social settings. It also means that you act in a way that is consistent with your values, no matter what other people say, and that you're rooted in your own values no matter what happens.

Being true to yourself not only feels good, but much study shows that it's strongly linked to psychological well-being and living a full life. A meta-analysis of 75 studies, for example, found that truthfulness was linked to general well-being and being involved in work and life (Sutton, 2020). Even though being true to ourselves is good for us (and most of us want to feel comfortable in our own skin!), it can be scary to figure out who we are and act on that.

There are ways to become more real, which is good news. In a recent study, Kipfelsberger (2022) found that some parts of being genuine can be taught and practised. Here are four simple skills you can start doing right away to become more real:

1. Practice observing yourself.

To be real, you have to be willing to learn new things about yourself. Take the time each day to notice your thoughts, feelings, and actions. Try to learn how to watch yourself. What traits best describe you? What do you like and dislike? The way you act?

2. Explore and identify your values.

To be authentic, you have to know what your most important ideals are because these are the things that should guide your actions. So, explore and discover your core values. Do you value honesty? independence? family? loyalty? Write down what's most important to you right now.

3. Look for inconsistencies in your choices.

If you want to be real, your ideas, words, feelings, and actions should all be the same. So, how do your values show up in the choices you make? Are there ways that they don't show up? Do you sometimes do things that go against what you say you stand for? If what you say, what you think and how you feel and don't match up, stop and work out how to make your morals and decisions match up.

4. Build your self-esteem.

The more confident you are in who you are as a person, the easier it will be for you to be yourself no matter what. This also lets you accept your faults and mistakes without being paralysed by shame or guilt, and it lets you deal with people who don't like you, criticise you, or even reject you because you're not the same as them.

Learn to appreciate all the great things about yourself. When you feel you fall short of what you would like to be, remember that life is a journey, a learning process. The goal isn't to be perfect; it's to learn from your mistakes so you don't end up repeating them.

Becoming Who You Truly Are

The naked truth is that you are likely to face a lot of events in your life that will force you to look in the mirror. These things make you wonder, “Who am I?” “Why do I feel like this?” “Is this who I want to be?” “Is this how I want to live?”

Even though many of these situations are hard, they also give you a great gift: the chance to be more true to yourself. Or, as Carl Jung put it so well, the chance to become who you really are. Observe yourself, look for inconsistencies in your views and choices, and work on building your self-esteem to help you become more real. People will like you more if you're honest, and you'll feel more comfortable in your own skin if your actions match how you feel inside

7 Questions To Help You Find Your Life Purpose

Wed, 17 May 2023 13:00:24 GMT

“What do I want my life to be about?” “What am I really interested in?” “What don’t I stink at?” I hear from many 40- and 50-year-olds who still don’t know what they want to do with their lives.

Most of the time, we don’t know what we want to do with our lives. Even when we are done with school. Even after we get a job. Even when we have money. Most likely, you don’t know what you want to do. Almost every adult has trouble with this. “What do I want my life to be about?” “What am I really interested in?” “What don’t I stink at?” I hear from many 40- and 50-year-olds who still don’t know what they want to do with their lives.

THE PROBLEM WITH LOOKING FOR YOUR “LIFE PURPOSE”

The idea of a “life purpose” itself is part of the problem. The idea is that each of us was born for a higher reason and that our cosmic mission is now to find out what that purpose is. This is the same kind of reasoning that people use to explain things like spirit rocks or the idea that your lucky number is 34 (but only on Mondays or during full moons).

Here’s what’s real. We live on this planet for an unknown amount of time. We do things during that time. Some of these things matter. Some of them don’t matter. And these important things give our lives meaning and happiness. The ones that aren’t important mostly just waste time.

So when people ask, “What should I do with my life?” or “What is the point of my life?” What they really want to know is:

“What important things can I do with my time?”

This is by far the best question you could ask. It’s much easier to deal with and doesn’t come with all the silly baggage that the “life purpose” question does. You have no reason to sit on your couch all day and eat crisps while thinking about your life's meaning in the big picture. Instead, you should get off your behind and figure out what matters to you.

When people ask me what they should do with their lives or what their “life purpose” is, it’s one of the most common questions I get. This is a question that I can’t answer. After all, for all I know, this person is really into knitting sweaters for cats or making movies in their bedroom. I have no clue. Who am I to tell them what’s right or what matters?

But I’ve come up with a list of questions that will help you figure out for yourself what is important to you and what can give your life more meaning.

These questions are by no means all there are or the only ones that matter. In fact, they’re just a little bit silly. But I made them that way because I think it should be fun and interesting to figure out what our lives are all about, not a job.

So, whether you’re looking for your dream job, thinking about starting a second career, or just don’t want to spend your whole life wondering “what if...”, I hope you find some important answers to these silly but kind of thought-provoking questions.

WHAT IN THE HELL DO YOU THINK YOU’RE DOING WITH YOUR LIFE?

1. WHAT’S YOUR FAVOURITE SHIT SANDWICH FLAVOUR, AND DOES IT HAVE AN OLIVE?

What kind of shit sandwich do you want? Because, in the end, we all get one.

Ah, yes. The all-important question. What kind of shit sandwich do you want to eat? Because here’s the sticky little truth about life that they don’t teach you in school:

Some of the time, everything stinks.

Now, you might think that sounds very negative. You might think, “Hey, Liam, turn that frown around,” but this is a freeing thought. Everything costs something. Everything has a price. Nothing is always fun or makes you feel good. So, the question is: what kind of trouble or loss are you willing to put up with? Ultimately, whether or not we stick with something we care about depends on how well we can handle the bad times and keep going through them.

If you want to be a great tech entrepreneur but can’t deal with loss, you won’t get very far. If you want to be a professional writer but aren’t ready to have your work rejected hundreds or thousands of times, you’re done before you even start. If you want to be a famous barrister but can’t handle working 80-hour weeks, I have bad news for you.

You have to eat a few shit sandwiches to find your life's meaning. What bad things have you been able to handle? Can you stay up all night writing code? Are you able to wait 10 years before having a child? Are you willing to keep getting laughed off the stage until you get it right?

What kind of shit sandwich do you want? Because we’ll all get one at some point.

And the best thing you have going for you is your favourite shit sandwich. By definition, anything you’re willing to do that most people aren’t willing to do but that you enjoy doing gives you a huge advantage.

So, find your best shit sandwich. You might as well choose one with an olive on it.

THE ANSWER TO THIS QUESTION WILL TELL YOU:

How much trouble are you ready to put up with to get what you want?

What you are probably better at than most people.

2. WHAT IS TRUE ABOUT YOU TODAY THAT WOULD MAKE YOUR 10-YEAR-OLD SELF CRY?

We all tend to forget what we liked when we were younger. Something about the social pressures of being a teenager and the work pressures of being a young adult makes us lose our passion. We learn that the only reason to do something is if we get something in return. And the fact that everything in the world is about making deals makes us feel stifled and lost or stuck.

THE ANSWER TO THIS QUESTION WILL TELL YOU:

What youthful interest did you lose as an adult?

What’s a fun thing you could do again just for fun?

3. WHAT MAKES YOU FORGET TO EAT AND GO TO THE TOILET?

Look at the things that keep you up all night, but also at how your brain works when doing those things. Because they are easy to use in other places. We’ve all been so involved in something that minutes turn into hours and hours into “Holy crap, I forgot to eat dinner.”

It is said that when Isaac Newton was at the top of his game, his mother had to come in and tell him to eat because he would work so hard that he would forget to eat.

Maybe for you, it’s getting things in order, getting lost in a fantasy world, teaching someone something, or fixing technical problems. No matter what it is, don’t just look at the things that keep you up all night; look at how your brain works when you do those things. Because they are easy to use in other places.

THE ANSWER TO THIS QUESTION WILL TELL YOU:

What you really like to do.

What are some other things to try that you might also like?

4. HOW CAN YOU BETTER EMBARRASS YOURSELF?

Embrace embarrassment. Feeling stupid is a part of the process of doing something important and worthwhile. The more a big life choice scares you, the more likely it is that you should be making it.

You have to be bad at something and have no idea what you’re doing before you can get good at it and do something important. That seems pretty clear. And to be bad at something and have no idea what you’re doing, you have to make a fool of yourself in some way, often more than once. Most people try not to embarrass themselves because, well, it’s bad.

So, because awesomeness moves from one thing to another, if you avoid anything that could make you feel bad, you will never do something that feels important.

Right now, there is something you want to do, think about doing, and dream about doing, but you don’t do it. You definitely have your reasons. And you keep telling yourself the same things over and over again. But why are these things happening? Because I can tell you right now that if your reasons are based on what other people will think, you’re not taking care of yourself.

If your reasons are something like, “I can’t start a business because spending time with my kids is more important to me,” or “Playing video games all day would probably get in the way of my music, and music is more important to me,” then that’s fine. It looks good.

But if your reasons are “My parents would hate it," “My friends would make fun of me,” or “If I failed, I’d look like an idiot,” you’re probably avoiding something you really care about, because caring about that thing is what scares you, not what mother thinks or what Jimmy next door says.

Great things are always one-of-a-kind and don’t follow the rules. So, to get there, we have to go against what most people do. And it’s scary to do that.

Embrace embarrassment. Feeling stupid is a part of the process of doing something important and worthwhile. The more a big life choice scares you, the more likely it is that you should be making it.

THE ANSWER TO THIS QUESTION WILL TELL YOU:

What scares the crap out of you—and why?

That you should stop making bad excuses and do something instead.

5. HOW DO YOU SEE YOURSELF SAVING THE WORLD?

You can’t solve all the problems in the world by yourself. But you can help and make a difference by what you do. And that feeling of making a difference is eventually the most important thing for your own happiness and sense of fulfilment.

If you haven’t been paying attention to the news lately, there are some problems in the world. And by “a few problems,” I really mean “everything is messed up and we’re all going to die.”

I’ve said this before, and research backs it up: to live a happy and healthy life, we need to hold on to values that are more important than our own happiness or satisfaction.

So, choose a problem and start fixing it. There are a lot of options. Our bad school systems, poor economy, bad domestic violence, bad mental health care, and bad government. Start by fixing a problem you care about. Obviously, you can’t solve all the problems in the world by yourself. But you can help and make a difference by what you do. And that feeling of making a difference is eventually the most important thing for your own happiness and sense of fulfilment. And importance equals meaning.

I know what you’re thinking at this point. “I read all this bad stuff and it makes me mad, but it doesn’t make me do anything, let alone change careers.”

Glad you asked…

THE ANSWER TO THIS QUESTION WILL TELL YOU:

What big problem do you care about that has nothing to do with you?

How you can change things.

6. GUN TO YOUR HEAD, IF YOU HAD TO LEAVE THE HOUSE ALL DAY, EVERY DAY, WHERE WOULD YOU GO AND WHAT WOULD YOU DO?

Finding out what you’re excited about and what’s important to you in life is like a full-contact sport. We can’t really know how we feel about something until we actually do it. Many of us see our enemy as just plain old laziness. We fall into our habits. We distract ourselves. The couch is nice to sit on. The chips have a hard texture. No new things happen.

This is not good. Most people don’t realise that action causes emotion, not the other way around.

Finding out what you’re excited about and what’s important to you in life is like a full-contact sport. We can’t really know how we feel about something until we actually do it.

So, ask yourself what you would do if someone put a gun to your head and told you that you had to leave your house every day except to sleep. And no, you can’t just go to a coffee shop and look at your social media accounts. Most likely, you do that already. Let’s pretend there are no TV, video games, or websites that aren’t worth your time. Take yourself back to the 1990s, when social media didn’t exist and most of us didn’t spend half our lives on it. What would you do and where would you go if you had to be out of the house all day every day until it was time to go to bed?

Sign up for a class in dancing? Join a reading group? Go get another degree? Make a new kind of watering system that can save the lives of tens of thousands of African children living in rural areas. Find out how to hang glide?

What would you do if you had so much free time? What would you do more than anything else? We all only have 24 hours in a day, which brings us back to the most important question we should all be asking:

“What important things can I do with my time?”

If it sounds interesting, write down a few solutions and then, you know, go do them. Bonus points if you have to make a fool of yourself.

THE ANSWER TO THIS QUESTION WILL TELL YOU:

What you were always excited about.

What to do with your time.

7. WHAT WOULD YOU DO IF YOU KNEW YOU WERE GOING TO DIE IN A YEAR? HOW WOULD YOU LIKE TO BE REMEMBERED?

In the end, death is the only thing that shows us how important our lives are. Because you can only figure out what’s most important about your life by thinking that you won’t exist.

Most people don’t like to think about their own deaths. We’re scared by it. But surprisingly, there are a lot of good reasons to think about our own deaths. One of these benefits is that it makes us focus on what’s important in our lives and what’s just a waste of time.

In the end, death is the only thing that shows us how important our lives are. Because you can only figure out what’s most important about your life by thinking that you don’t exist. What are you going to leave behind? What stories will people tell about you after you’re gone? What will your obituary say? Does anyone have anything to say? What would you like it to say if it doesn’t? How can you get started on that today?

Again, you’re failing if you imagine that your biography will say a bunch of things that will impress a bunch of random people. When people feel like they have no direction or purpose in life, it’s because they don’t know what’s important to them or what their values are.

And if you don’t know what your ideals are, you end up living other people’s priorities instead of your own. This is a sure-fire way to get into bad relationships and end up unhappy.

Finding your “purpose” in life comes down to finding one or two things that are bigger than you and bigger than the people around you. These values will help you set your goals and decide what to do. It’s not about doing something great; it’s just about making the most of the time you have. And to do that, you have to get off the couch and do something. You also have to take the time to think outside of yourself, to think bigger than yourself, and, oddly enough, to imagine a world without yourself.

THE ANSWER TO THIS QUESTION WILL TELL YOU:

What matters most to you.

What should your decisions be based on?

ARE YOU READY TO FIND YOUR LIFE’S PURPOSE?

If you liked this and are ready to get your act together, dig deep to find out what really drives you. Then you’ll come up with a step-by-step plan to get off your behind and start going after what you want in life. I’m glad to help.

Anger: What It's Trying To Tell You

Mon, 08 May 2023 17:35:11 GMT

Anger is a universal emotion, meaning that everyone experiences it at different times and to varying degrees.

Anger can emerge in a variety of situations, and the emotion can range from minor irritation (commonly referred to as "frustration") to all-consuming wrath. Boredom, too, is a moderate sort of fury that expresses unhappiness with whatever is currently going on.

Anger is a natural part of life, but it is not always a feeling we are comfortable with or have been taught to control effectively. While rage is frequently regarded as "bad", it is as essential to our health as a fever. A fever is necessary since it alerts us to the fact that something is amiss and is also the body's way of beginning to deal with the illness that is causing issues. Anger is the body's way of signalling that something is wrong and producing energy to help start fixing the issue.

Too many of us, though, simply act on our anger rather than seeing it as a symptom of a problem. This is analogous to taking aspirin to treat a fever but never investigating for the underlying infection. When the aspirin wears off, the fever returns, frequently worse than before, because the infection has progressed unchecked.

The same holds true for anger. When anger is avoided or simply acted upon, the underlying issue is not addressed, and the anger frequently recurs at inconvenient times with increased intensity.

Anger is a secondary emotion

Typically, we begin with a core feeling such as fear, loss, or sadness. We are uneasy because these emotions produce feelings of vulnerability and loss of control. One approach to dealing with these sensations is to subconsciously shift into rage.

Unlike fear and sadness, anger gives us a burst of energy and makes us feel powerful and in control, as opposed to vulnerable and helpless. We've all seen it happen. Consider a hungry baby. The infant's first cry is one of distress since the new-born truly needs to eat but lacks the ability to do so unless someone assists. If this demand is not met, the infant's cry changes from one of distress to one of anger. When the feelings of hunger, vulnerability, and powerlessness become too stressful for the youngster, he or she becomes furious in order to detach himself or herself from these feelings and communicate that there is a problem. The rage will persist until the underlying causes of hunger and vulnerability are addressed.

When it comes to new-borns, it is easy to recognise the function of anger, but we sometimes struggle to identify its function in our own lives. When I am angry at my partner, it's far simpler to go with my feelings and say things like, "You always sit there watching TV and avoid doing any of the housework," than it is to figure out what's causing the anger and address the underlying issue. It's also simpler for parents to rant about how irresponsible their adolescent when they arrive home after curfew than to admit how terrified they were because of their tardiness.

How to work with anger

Instead of "taking the aspirin" of stuffing or just acting on your anger, try decoding it the next time you feel it, whether moderate or overwhelming. Put your desire to act on your anger on hold. No matter how intense your feeling of anger is, acting on it without addressing why it is present may feel wonderful for a moment or two, but it frequently leads to us acting in ways we later regret and rarely helps to address the underlying issue fuelling the anger.

1. Take a time out.

Stop whatever you're doing and try to identify the core feeling that's causing the anger. It is critical to STOP and deliberate about this because it is often difficult to detect anything other than anger at first.

2. Check what’s underneath your anger.

"If anger was like the congealed fat on top of the roast in my refrigerator, and I could skim it off, what would be underneath?" This allows you to begin exploring the thoughts that are generating your rage. Because the shift from the fundamental feelings of fear, sadness, or loss occurs quickly, identifying what lies behind the anger requires focused thought.

3. Think about how you can address what’s underneath.

Once you've identified the fundamental emotion at work, ask yourself, "What would help me address this emotion effectively?" If I am furious with my partner because they are sitting on the couch while I clean, the underlying emotion could be fear...I'm afraid the connection will always be off-kilter in this way...I'm afraid my partner does not value me and regards me as a servant...I'm afraid my urge for downtime will go unsatisfied. Identifying the fear allows me to decide how to approach this with my partner rather than simply complaining about not having help cleaning.

4. Give yourself space to calm down.

Anger causes the body to generate chemicals that prepare you to leave, fight, or freeze in order to avoid being wounded. These chemicals take some time to dissipate, and you can't think clearly until they do. By purposefully taking time to relax, you allow your brain to shift from innate "protective" mode to problem-solving mode.

5. Work the problem.

Anger alerts you to the existence of an issue. Taking the time to solve the problem reduces the need for anger, much as taking an antibiotic kills an ear infection and eliminates the need for a fever. It is easy to avoid dealing with concerns, but unless the underlying issues are addressed, you will continue to experience anger as a warning sign that there is a problem that needs to be addressed.

Anger is an important emotion because it alerts you to difficulties in your life so that you can effectively solve them and create the life you want.

Anger Management

Mon, 01 May 2023 19:01:48 GMT

Anger is a natural emotion that everyone experiences at some point in their lives. It usually arises in response to some form of stimulus, whether it is a perceived threat, frustration or injustice. While experiencing anger can be normal and healthy, prolonged and uncontrolled outbursts of anger can lead to problems in one's personal and professional life.

Anger management is the process of learning how to control and manage one's anger effectively. It is a skill that can be developed with the help of therapy, support groups, and self-help techniques. In this blog, we will discuss some practical tips on how to manage anger using therapy and other forms of help available.

1. Seek help from a therapist

One of the most effective ways to manage anger is to seek help from a trained professional. A therapist may help identify the triggers that cause anger and teach you to recognize and control the physical and emotional signs of anger. Therapy can also help you learn communication skills that may help you express your feelings in a healthier and more constructive manner.

2. Join an anger management support group

Joining an anger management support group may provide a sense of community and support that can be vital in the journey of anger management. Group members can share experiences with one another, provide each other with feedback and offer essential support.

3. Practice relaxation techniques

Relaxation techniques may help manage anger by reducing stress and tension in the body. Techniques such as deep breathing, meditation, and yoga can help increase self-awareness and promote a sense of calmness. By practicing these techniques regularly, you may be able to lower the levels of stress hormones in your body, which could lessen the intensity of anger.

4. Exercise regularly

Regular exercise can help alleviate stress and tension in the body, which may prevent the build-up of anger. Physical activity releases endorphins which promote positive feelings and help reduce the risk of depression and anxiety, which are closely related to anger.

5. Identify triggers

Identifying the triggers that cause anger is the first step towards managing it. Being aware of what makes you angry can help you avoid those situations or people that may trigger an angry reaction. Keep a journal of the situations that make you angry, and identify any patterns that may emerge.

6. Use positive self-talk

Positive self-talk can be a powerful tool in managing anger. Instead of thoughts such as, "I can't take it anymore" or "he/she makes me so mad," try reframing your thoughts to be more constructive. For example, "I can handle this situation" or "I will communicate my feelings calmly and clearly." Positive self-talk can help you stay in control of your emotions and avoid acting out in anger.

7. Take a time-out

If you feel your anger starting to build, take a time-out. Remove yourself from the situation and take a few minutes to breathe deeply or calm down. This can help you regain control and prevent an angry outburst.

In conclusion, anger management is crucial for leading a healthy, happy life. While there is no one-size-fits-all approach to managing anger, seeking help from a therapist, joining a support group, practicing relaxation techniques, regular exercise, and identifying triggers are just a few methods that may help. By taking control of your anger and learning healthy ways to express your emotions, you'll be on your way to living a happier, more fulfilling life.

Effective Strategies for Coping with Anxiety in Today's World

Sun, 23 Apr 2023 15:32:51 GMT

In today's fast-paced world, it's no surprise that many of us experience anxiety from time to time.

Anxiety disorders are the most common mental health issues, affecting millions of people each year. Learning how to cope with anxiety is essential for maintaining our mental and emotional well-being. In this blog post, we'll explore effective strategies for coping with anxiety, from understanding the symptoms to seeking help and implementing self-care techniques.

Introduction to Anxiety in Today's World

Anxiety is a normal and natural response to stress, but if it becomes chronic or overwhelming, it can interfere with our daily lives. The constant barrage of news, social media, and the demands of work and family can make it difficult to find a sense of calm and balance. As we try to navigate these challenges, it's important to recognize the signs of anxiety and understand how to deal with anxiety attacks.

The first step in coping with anxiety is to recognize that it's a common and treatable condition. While it may feel like you're alone in your struggle, millions of people around the world are also learning how to cope with anxiety. By understanding the symptoms and causes of anxiety, we can better manage our mental health and find anxiety help when we need it.

Understanding the Symptoms of Anxiety and Anxiety Attacks

Anxiety can manifest in many ways, with symptoms ranging from mild to severe. Some common symptoms of anxiety include:

· Feeling nervous or restless

· Rapid heartbeat

· Sweating

· Trembling or shaking

· Shortness of breath

· Difficulty concentrating or focusing

· Insomnia or difficulty sleeping

· Digestive problems or stomach aches

· Persistent feelings of worry or dread

In some cases, people may experience anxiety attacks, also known as panic attacks. These episodes are characterized by intense fear and a sense of impending doom, along with physical symptoms such as chest pain, dizziness, and difficulty breathing. Knowing how to deal with anxiety attacks is crucial for preventing these episodes from escalating and causing further distress.

The Importance of Seeking Professional Help for Anxiety

While it's normal to feel anxious from time to time, if your anxiety is causing significant distress or interfering with your daily life, it's important to seek professional help. A mental health professional can help you understand the root causes of your anxiety and develop a treatment plan that may include therapy, medication, or a combination of both.

Cognitive-behavioural therapy (CBT) is one of the most effective forms of therapy for anxiety disorders, as it helps individuals identify and change negative thought patterns that contribute to their anxiety. Other therapeutic approaches, such as exposure therapy or acceptance and commitment therapy (ACT), can also be beneficial in helping individuals learn how to cope with anxiety.

Self-Help Techniques for Coping with Anxiety

In addition to seeking professional help, there are many self-help techniques you can employ to manage your anxiety. One of the most important aspects of learning how to cope with anxiety is developing a self-care routine that promotes relaxation and well-being. This can include activities such as reading, journaling, taking a warm bath, or engaging in a creative hobby.

Breathing exercises can also be an effective way to manage anxiety, as they help to calm the body and mind during stressful situations. One popular technique is called "square breathing" or "box breathing," which involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath again for a count of four. This can be repeated several times until you begin to feel calmer and more in control.

Additionally, challenging negative thoughts and beliefs can help reduce anxiety. By questioning the validity of these thoughts and replacing them with more balanced or positive ones, you can reduce the power they have over your emotions.

Mindfulness and Meditation Practices for Anxiety Relief

Mindfulness and meditation are powerful tools for managing anxiety, as they help us become more aware of our thoughts and feelings without judgment. By practicing mindfulness regularly, we can develop a greater sense of emotional resilience and learn how to cope with anxiety more effectively.

There are many different forms of meditation that can be helpful for anxiety, such as loving-kindness meditation, body scan meditation, and breath awareness meditation. These practices can help to cultivate a sense of inner peace and reduce feelings of stress and anxiety.

In addition to formal meditation practices, you can also incorporate mindfulness into your daily life by paying attention to your thoughts, emotions, and physical sensations as they arise without judgment. This can help you become more attuned to your body's signals and better manage your anxiety.

The Role of Exercise and Physical Activity in Managing Anxiety

Regular exercise is not only beneficial for our physical health but also for our mental well-being. Studies have shown that engaging in regular physical activity can help to reduce anxiety and improve mood. Exercise promotes the release of endorphins, which are natural mood-enhancing chemicals that can help to reduce feelings of stress and anxiety.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, swimming, or cycling. In addition to aerobic exercise, incorporating strength training and flexibility exercises can also help to improve overall well-being and reduce anxiety.

Remember, it's important to choose activities that you enjoy and that are appropriate for your fitness level. By making exercise a regular part of your routine, you can develop a healthier relationship with your anxiety and improve your overall quality of life.

Developing a Healthy Sleep Routine to Combat Anxiety

Poor sleep quality and anxiety often go hand-in-hand, with each exacerbating the other. Establishing a healthy sleep routine can help to reduce anxiety and improve overall well-being.

Some tips for developing a healthy sleep routine include:

· Going to bed and waking up at the same time each day

· Creating a relaxing bedtime routine, such as reading or taking a warm bath

· Keeping your sleep environment cool, dark, and quiet

· Limiting exposure to screens and electronic devices before bed

· Avoiding caffeine and alcohol close to bedtime

· Engaging in regular physical activity during the day

By prioritizing sleep and creating a consistent routine, you can help to reduce anxiety levels and feel more refreshed and ready to face the day.

The Impact of Diet and Nutrition on Anxiety Levels

Our diet and nutrition can also play a role in our anxiety levels. Consuming a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can help to support overall mental health and well-being.

Some specific nutrients that are important for anxiety management include:

· Omega-3 fatty acids, found in fatty fish, nuts, and seeds, which have been shown to reduce inflammation and promote brain health

· B vitamins, found in whole grains, legumes, and leafy greens, which are essential for energy production and nervous system function

· Magnesium, found in nuts, seeds, and green leafy vegetables, which can help to regulate stress response and support relaxation

By focusing on a balanced diet and incorporating these key nutrients, you can help to support your body's ability to manage anxiety more effectively.

Building a Support Network for Anxiety Help

One of the most powerful resources in learning how to cope with anxiety is the support of friends, family, and mental health professionals. Building a strong support network can help provide encouragement, understanding, and practical advice for managing anxiety.

Consider joining a support group, either in person or online, where you can connect with others who are experiencing similar challenges. Sharing your experiences and learning from others can help you develop new strategies for coping with anxiety and provide a sense of camaraderie.

Additionally, don't be afraid to reach out to friends and family members for support. Sometimes, simply talking about your anxiety with someone who cares can help to alleviate some of the burden and provide a sense of relief.

Conclusion and Moving Forward with Anxiety Management

Learning how to cope with anxiety is a lifelong journey, and it's important to remember that progress may be slow and nonlinear. By seeking professional help, practicing self-care, and implementing the strategies discussed in this article, you can begin to take control of your anxiety and live a more balanced and fulfilling life.

Remember, you are not alone in your struggle with anxiety. Millions of people around the world are facing similar challenges, and there is help available. By taking the first steps toward understanding and managing your anxiety, you can begin to navigate the storm and find a sense of calm and balance in today's world.

Unlock The Benefits Of Therapy

Thu, 06 Apr 2023 16:01:13 GMT

In today's fast-paced world, stress and emotional turmoil lurk around every corner. But what if we told you there's a powerful tool to help you conquer these obstacles in your life? Welcome to our blog on unlocking the benefits of therapy, where we'll explore the transformative potential of this healing process. Join us as we delve into the art of self-discovery and growth that awaits just beyond the therapist's door. Get ready to embark on an enlightening journey!

Mental health is an important part of our overall health, but it's often overlooked or ignored. People with mental health problems may feel ashamed to ask for help, which can lead to bad outcomes. Therapy is a great tool that can help people deal with and get better from a wide range of mental health problems. In this article, we will look at the benefits of therapy and how it can help people improve their mental health.

What is therapy?

Therapy is a type of treatment in which a trained mental health professional talks with a person. The goal of therapy is to help people deal with emotional and mental problems and make their mental health better. Therapists use different tools and methods to help people figure out how to deal with their problems by looking at their thoughts, feelings, and actions.

How does therapy work?

The way therapy works is by giving people a safe, private place to talk about their problems. The therapist listens without passing judgement and helps the person figure out what they think and how they feel. Through this process, a person learns more about themselves and their problems, and they can come up with ways to deal with their problems.

The benefits of therapy for mental health

1. Improved emotional well-being

Therapy can help people figure out and deal with their feelings. By talking about their feelings in a safe place, people can learn more about their emotional responses and come up with ways to control them. This can make them feel better emotionally and give them a better sense of being in charge of their lives.

2. Reduced symptoms of mental health conditions

Therapy can be helpful for a wide range of mental health problems, such as depression, anxiety, and post-traumatic stress disorder (PTSD). People can learn ways to deal with and control their symptoms through therapy. This can lead to a decrease in symptoms and an improvement in their overall mental health.

3. Better relationships

People can improve their relationships with others with the help of therapy. By talking about what they think and feel about their relationships, people can learn more about their habits and come up with ways to improve how they talk to and interact with others.

4. Increased self-awareness

People can learn more about themselves with the help of therapy. By looking at their thoughts, feelings, and actions, people can figure out what drives them and what they value. People can make better decisions and live happier lives when they know more about themselves.

5. Improved physical health

Research has shown that mental health and physical health are closely related. Therapy can help people feel less stressed and anxious, which is good for their physical health. Therapy can also help people develop healthy habits and behaviours, such as exercising and eating well, which can be good for their physical health.

Choosing the right therapist

It's important to find the right therapist if you want therapy to work. It's important to find a therapist who knows how to treat the mental health issue you're dealing with and has done so before. It's also important to find a therapist with whom you feel comfortable talking and who seems to understand your needs and goals.

Conclusion

Therapy is a useful tool that can help people deal with and get better from a wide range of mental health problems. Therapy can help people feel better emotionally, have better relationships, learn more about themselves, and have better physical health by giving them a safe place to talk about their thoughts and feelings in private. If you are having trouble with your mental health, going to therapy can be an important step towards getting better.

How to speak with a loved one about their anxiety

Sat, 11 Mar 2023 15:46:10 GMT

If you struggle with anxiety or know someone who does, you may find it hard to talk about it with your loved ones. You may worry that they won’t understand, that they will judge you, that they will get upset or angry, or that they will try to fix you. You may also feel ashamed, embarrassed, or guilty for having anxiety.

Anxiety is a common and normal emotion that everyone experiences at some point in their lives. It can help us to cope with stressful situations, prepare for challenges, or avoid danger. However, anxiety can interfere with our daily functioning and well-being when it becomes excessive, persistent, or irrational.

But talking about anxiety with your loved ones can be one of the best things you can do for yourself and them. It can help you to reduce the stigma around mental health issues, increase your support network, improve your relationship quality and intimacy level, and find effective ways to cope with your anxiety.

In this blog post, I will share some tips on how to talk about anxiety with your loved ones respectfully, compassionately, and honestly. I hope these tips will help you feel more comfortable, confident, and empowered to express your feelings.

Tip 1: Find a comfortable setting

There is no perfect moment or place to talk about anxiety with your loved ones. However, some factors can make it easier or harder for both of you. Ideally, you want to choose a time and place that is convenient, private, and relaxed for both of you. For example, you could talk over a cup of coffee at home, during a walk in the park, or after watching a movie together. Avoid distractions, interruptions, or judgments from others. For instance, don’t talk when you’re in a hurry, when other people are around, or in a noisy or crowded environment. Be respectful of your loved one’s preferences and boundaries. For example, don’t force them to talk if they’re not ready or comfortable, don’t surprise them with an unexpected conversation, and don’t pressure them to share more than they want to.

Tip 2: Open up about your own struggles

One of the best ways to start a conversation about anxiety with your loved ones is to share your own experiences and feelings. This can help you break the ice, show them they’re not alone, and build trust and empathy. For example, you could say something like, “I’ve been feeling anxious lately, and I wanted to talk to you about it”, or “I know you’ve been going through a lot, and I want you to know that I’m here for you. I also struggle with anxiety sometimes, and it’s hard”. Be honest and vulnerable, but don’t overshare or overwhelm them. For instance, don’t go into too much detail about your symptoms or triggers, don’t blame yourself or others for your anxiety, and don’t expect them to have all the answers or solutions.

Tip 3: Actively listen and let them know you’re here for them

Talking about anxiety can be difficult and scary for both of you. That’s why it’s important to listen actively and attentively to what your loved one has to say. This means :

- Paying attention to their verbal and non-verbal cues

- Asking open-ended questions to encourage them to express themselves

- Reflecting back on what they say to show that you understand

- Validating their feelings and experiences without judging or minimizing them

- Expressing your support and care without giving advice or criticism

For example, you could say something like, “I hear that you’re feeling anxious about your upcoming presentation. That sounds stressful”, or “I’m sorry that you’re going through this. It must be hard”. Let them know that you’re here for them no matter what. For instance, don’t say something like “Don’t worry, everything will be fine” or “Just relax, it’s not a big deal”. Instead, say something like, “I’m proud of you for opening up to me. You’re not alone in this,” or “I'm always here for you if you need someone to talk to or just hang out with".

Tip 4: Respect their decision if they're not ready to talk

Sometimes, your loved one may not want or be able to talk about their anxiety with you. They may feel too overwhelmed, ashamed, or afraid. They may also have different coping styles or preferences than yours. That's okay. Respect their decision and don't force them to talk if they're not ready or comfortable. For example, don't say something like, "You have to talk about it. It's good for you", or "You can't keep it all inside. It will only make things worse". Instead, say something like, "I understand that talking about anxiety is hard. You can take your time", or "It's okay if you don't want to talk right now. I'm still here for you whenever you need me". Give them some space and time until they feel more comfortable and willing.

Tip 5: Help them cope with their anxiety

Talking about anxiety with your loved ones is a great first step, but it's not enough by itself. You also need to help them cope with their anxiety healthily and effectively. This means :

- Encouraging them to seek professional help if needed

- Supporting them in following their treatment plan, if any

- Helping them find positive coping strategies such as relaxation techniques, exercise, hobbies, etc.

- Joining them in doing activities that make them happy and calm

- Avoiding behaviours that worsen their anxiety, such as enabling, reassuring, avoiding, etc.

For example, you could say something like, "Have you thought about seeing a therapist? They can help you understand and manage your anxiety better", or "How about we go for a walk together? It might help us feel more relaxed". Don't try to fix their anxiety for them or take over their responsibilities. For instance, don't say something like, "I'll do the presentation for you. You don't have to worry about it", or “Just take this pill. It will make you feel better". Instead, say something like, "I believe in you. You can do this. I'll be with you every step of the way", or "What can I do to support you right now?".

Talking about anxiety with your loved ones can be challenging but also rewarding. It can help you to feel less alone and more understood, to strengthen your bonds and trust, and to find better ways to cope with your anxiety. In this blog post, I shared some tips on how to talk about anxiety with your loved ones respectfully, compassionately, and honestly. These tips are :

- Find a comfortable setting

- Open up about your own struggles

- Actively listen and let them know you're here for them

- Respect their decision if they're not ready to talk

- Help them cope with their anxiety

I hope these tips will help you have more meaningful and supportive conversations with your loved ones. Remember that talking about anxiety is not a sign of weakness but a sign of courage and care. You deserve to be heard and helped.

Depression and Anxiety as Defense Mechanisms

Wed, 08 Mar 2023 16:33:48 GMT

There can be much confusion between feelings or emotions and mood states. Feelings (or emotions) are normal, healthy aspects of being human. Love, remorse, joy, sadness, anger and fear are all common feelings that every human will experience, often on a daily basis. Mood states are not feelings. Depression and anxiety are mood states and can be considered mental disorders when severe enough. This isn't necessarily the case, as most people have experienced some type of depression or anxiety in their life- time without it being serious enough to constitute a mental illness. We can say that we "feel depressed" or "feel anxious," which adds to the confusion between feelings and mood states.

Mood states may be understood as defense mechanisms that serve to protect us from underlying feelings. For instance, if we experience our anger as unacceptable or threatening, we might "depress" it and end up being "numb," resulting in not being in touch with the underlying anger. People who suffer from depression often describe themselves as being lethargic, fatigued, hopeless, or despairing. We cannot be in touch with our emotions when we are depressed. Reversely, when we are in touch with our feelings, we are not depressed at that moment. Anxiety may also be a way to manage underlying emotions. If our anger becomes too intense, we might react by becoming highly anxious. In this case, the anxiety is in response to a perceived threat induced by our anger. To complicate this further, if our anxiety then becomes too intense, we might then clamp down on it and become depressed. I describe this to my patients as layers upon layers, with the root feeling (which is pure and healthy) being buried deep down. So, in this example, anger is the pure, healthy emotion that the individual has come to believe is bad, dangerous, or unacceptable. So, Anger -> Anxiety -> Depression. Freud described depression as "anger turned inward." I believe this is what he meant by that explanation. Thus, a person might only experience his depression or anxiety, having suppressed his anger to a point where it cannot be easily accessed. But if a person suppresses one emotion, he suppresses all emotions. So, when a person is suffering from depression, he cannot fully inhabit his anger, joy, fear, or sadness.

In psychotherapy I help my clients explore what feelings they might be defending against by employing the defences of depression or anxiety. By teaching people that their feelings are normal and healthy and not to be feared, they start to shift their relationships to their emotions. Over time, this helps people learn alternate ways to manage their feelings so that they no longer believe they have to push their feelings away at all costs. We may view depression and anxiety disorders as forms of "acting in," i.e. turning inward to try to manage difficult emotions. In my next blog post, I will address "acting out" behaviours that people may employ as alternate ways to attempt to manage internal emotional states.

Tags depression, anxiety, defence mechanisms, coping behaviours, feelings, emotions, psychotherapy, affect regulation

“I Feel Like I'm Losing My Mind”: What This Means and How to Cope

Tue, 21 Feb 2023 20:18:36 GMT

Many of us have thought, "I feel like I'm losing my mind," at some point in our lives. This thinking may arise during times of high stress, but it may also be a symptom of a mental health issue such as anxiety, panic disorder, or depersonalization. The concept alone can sometimes cause further worry or anxiety. Feeling as if you're losing your mind is a terrifying thought!

The good news is that if you are self-aware enough to have this thinking, you are not likely to be insane. That being said, dealing with this type of thought and the feelings that accompany it may be quite difficult. If you feel like you're "losing your mind," there are some things you can do to manage and feel more like yourself again. Common Signs and Symptoms of Too Much Stress

What It Feels Like

"I feel like I'm losing my mind," you say to yourself, isn't simply a notion; it usually comes with a slew of physical and emotional manifestations. Those who have this thinking are usually stressed out, recovering from a trauma, or suffering from an anxiety illness, panic disorder, or another mental health problem.

Symptoms

Everyone expresses the sensation of "losing my mind" in different ways. Many of the symptoms are related to the activation of your stress response ("fight or flight" reaction).

This can be felt in a variety of ways, including:

Racing, uncontrollable thoughts
Feeling as though you are in danger, even if you aren’t.
Rapid heartbeat, strained breathing
Experiencing headaches and stomach aches
Feeling detached from yourself, or the world around you
Feeling a sense of panic or impending doom
Having the thought that something is wrong with you.
Having trouble relaxing or concentrating
Trouble sleeping

Panic Disorder and Your Racing Thoughts

What Causes This Feeling?

There are various reasons why you might be thinking "I feel like I'm losing my mind," just as everyone experiences it differently. These thoughts and sentiments are sometimes prompted by a mix of factors.

For example, you may be feeling more stress than usual in your life, which aggravates your anxiety illness. Increased worry can sometimes cause an episode of depersonalization or derealization, which might seem like "losing your mind."

Stress

A challenging job scenario, family or marital conflict, stress from a health issue, parental stress, or stress from hearing about upsetting world events are all examples of conditions that can cause stress.

We all experience and handle stress differently, but when it is protracted and extremely strong, it can make us feel out of control, as if we are "losing our minds."

Stress causes our bodies to release hormones such as cortisol and adrenaline, putting us on "high alert." This gives us the impression that our thoughts are racing out of control. These hormones also cause our hearts to beat quickly and our breathing to become shallow.

When we are stressed, we react to stimuli differently, and we may flinch at startling noises and overall feel on edge. All of this can lead to the feeling that we are "losing it."

Anxiety

You may have greater anxiety as a result of a particularly stressful circumstance. Anxiety disorders can cause people to become anxious for seemingly no reason. Anxiety and anxiety disorders, in either case, can make us feel out of control and as if we are "going crazy" or losing our brains.

Symptoms of anxiety that are related to a feeling of losing your mind include:

Obsessive thoughts about death
Feeling detached
Racing heart and rapid pulse
Unable to stop worrying thoughts or unsettling thoughts and images
Not being able to sit still or concentrate
A feeling of dread, doom, losing control

Panic Attacks

Having a panic attack can be a terrifying experience. If you are experiencing one for the first time, you may not understand what is going on and may feel as if you are losing your mind. We can all use a break now and then.

One of the reasons panic attacks can make you feel like you're losing your mind is because you may have the impression that something dreadful is happening when it isn't. Therefore, while your rational mind knows that everything is fine, another portion of your mind is convincing you that it is not. This disconnect can make you feel as if you have no control over your thoughts and that something is wrong with you.

Physical signs of panic attacks include increased sweating, difficulty breathing (even hyperventilation), racing heartbeats, nausea, dizziness, and chest pain. Many people who have panic attacks have several of them in a row, which can make you feel out of control and as if your mind is betraying you.

Depersonalization/Derealization

If you have been through a traumatic event or a period of extreme anxiety and/or panic attacks, you may begin to experience depersonalization. Depersonalization and derealization are both dissociative disorders marked by a separation between one's ideas and one's self or identity. Close to 75% of people have experienced dissociation at some point in their lives.

Many of the symptoms of depersonalization and derealization can make someone think, “I feel like I’m losing my mind.”

Symptoms may include:

Feeling like you are detached from your body
Feeling as though you are on the outside of your life, looking in
Feeling numb, emotionless
Feeling like you don’t know who you are
Feeling a loss of your identity
Feelings of anxiety or depression

How to Cope

The most essential thing you can do if you're thinking, "I feel like I'm losing my mind," is to remember that there are numerous perfectly legitimate reasons why you're thinking and feeling this way. Importantly, it's quite improbable that you're going insane. You're probably just having a bad day or are coping with a mental health issue.

Yet, you should not dismiss these thoughts or assume that they will go away on their own. If you feel like you're losing your mind, this could be a sign that you need to address your stress and mental health.

Self-Care for Stress

If you are under stress, your "stress response" has most certainly been activated, and the goal now is to counteract that stress with the "relaxation response." In essence, you want to signal your nervous system that there is no imminent danger and that your body's systems may settle down and relax.

Some simple ways to do this include:

Deep breathing exercises:

To quiet down your nervous system, focus on extending your out-breath.

Meditation:

Download an app, plug up your headphones, and listen—even a few minutes will help. Studies have found that mindfulness meditation reduces stress.

Exercise:

Working-out releases endorphins and other "feel good" hormones into your body.

Talk it out:

Just discussing your feelings with someone you trust (even those "I'm losing my mind" thoughts) might offer you with much-needed relief and make you feel less alone.

Therapy and Medication

If you are experiencing symptoms of anxiety, panic, or depersonalization/derealization, it may be beneficial to seek professional mental health assistance, especially if your experience is intense, interfering with your daily life, or does not appear to respond well enough to self-care and other forms of stress relief.

Anxiety disorders, such as generalised anxiety disorder and panic disorder, respond favourably to a variety of therapies and drugs, including:

Psychotherapy/talk therapy
Cognitive-Behavioural therapy (CBT)
Exposure therapy
Anti-anxiety medications like benzodiazepines
Antidepressants (usually SSRIs)
Beta-blockers

Depersonalization/derealization symptoms also respond well to therapy and medication. Common treatments include:

Cognitive Behavioural therapy (CBT)
Dialectical Behavioural therapy (DBT)
Eye movement desensitization and reprocessing (EMDR)
Antidepressants

Why is acceptance important for our mental health?

Tue, 21 Feb 2023 15:45:28 GMT

When someone is battling with painful thoughts and feelings, it is natural to wish those thoughts and feelings to simply disappear.

"I don't want this," the person's entire being may be screaming. This does not sit well with me. This is excruciatingly painful. It is a formalised paraphrase.

This is, of course, entirely understandable. We wish to put an end to an unpleasant experience. When we are nervous or depressed, acceptance may be the last thing on our minds. Acceptance, on the other hand, can be very important for coping and recovering from mental anguish. How is this possible? Let's take a closer look at this.

Acceptance is vital since it is difficult to do anything helpful about anything when we do not accept it.

Acceptance can be a necessary condition for genuine engagement and transformation to occur.

Assume that two pals are driving to a football competition. Suddenly, the car hits a pothole and develops a flat tyre. "Hey, looks like we have a flat," the passenger exclaims frantically to the driver. We appear to have a problem". Now assume that the driver accelerates without skipping a beat and answers, "no, we haven't!"

These people now have two problems: a flat tyre and a driver who refuses or is unable to accept the circumstance. This lack of acceptance in this case will exacerbate an already awful situation. As a result, acceptance lays the framework for gaining perspective, rolling up one's sleeves, examining the problem, and finally seeking assistance and answers. When we have a clear picture of the situation and how we (and others) are contributing to it, we can dig in and explore what could assist.

Another reason why acceptance is the necessary shift is so that we can begin to make peace with something painful and difficult to endure, something that is a true loss for us.

Life is full with losses, both major and minor. The Covid epidemic has exacerbated this in a variety of ways for people.

In order for it not to become a destructive condition, loss requires acceptance and a period of grieving and adjustment.

This entails acknowledging the loss and gradually letting go of what has been lost. Acceptance for what feels completely inappropriate can sometimes be part of the grieving process. This is a really challenging undertaking. Painfully persevering in refusing to mourn and accept anything might cause further suffering on top of the initial loss.

Acceptance is also vital for healthy mental health since it can serve as a pathway to compassion for oneself and others.

This is frequently critical for healing and progress. When acceptance is out of reach, it can become a barrier to self-compassion for oneself and others. If acceptance is difficult to obtain, it must first be negotiated before proceeding.

A fourth reason why acceptance may be beneficial to our mental health is because as humans, we are all bound to experience painful emotions as part of our human condition.

And sometimes we inherit notions that we "should not" feel certain emotions - that it is unsafe, embarrassing, or that we are somehow "weak," "bad," or unlovable. It is possible that the sensation is not only painful, but also intolerable. This is a significant distinction. In other words, we have a strong sensation and a strong feeling or attitude towards that strong feeling, which rejects the feeling and rejects us for having the feeling. Reflection on how we got stuck in this trap is worth our time...

Another reason why acceptance is vital for our well-being and moving forward in our life is that it forces us to confront the fleeting nature of reality. Everything is subject to change. This too shall pass. This is how it is right now; it will not last forever. Nothing is ever.

"This is how it is for now," a therapist I knew used to say. "I don't enjoy this scenario, but it is what it is for the time being," she says. It served as a valuable reminder to me that no matter how bad a mood, experience, or situation is, it will pass.

Accepting the inevitability of change may be a very strong antidote to distress, as well as a form of relief.

There are undoubtedly many other reasons why acceptance is critical to our mental health. Here are possibly a few to think about today.

Anger Management: 10 tips

Sun, 19 Feb 2023 13:54:22 GMT

Keeping your temper in check can be challenging. Use simple anger management tips to stay in control.

Do you get irritated when someone cuts you off in traffic? When your child refuses to cooperate, does your blood pressure skyrocket? Anger is a natural, even healthy, feeling. Yet, it is critical to approach it positively. Uncontrolled anger can harm both your health and your relationships.

Ready to get your anger under control? Start by considering these 10 anger management tips.

1. Think before you speak

It's easy to say something you'll later regret in the heat of the moment. Before you say anything, take a few moments to gather your thoughts. Let others who are involved in the problem to do the same.

2. Once you're calm, express your concerns

Express your dissatisfaction in an authoritative but nonconfrontational manner as soon as you can think clearly. Express your problems and needs plainly and directly, without offending or controlling people.

3. Get some exercise

Physical activity can assist alleviate stress, which can lead to anger. Go for a quick walk or run if you feel your anger rising. Alternatively, spend some time engaging in other fun physical activity.

4. Take a timeout

Timeouts are not just for children. Let yourself short breaks at stressful times of the day. A few moments of silence may help you feel more equipped to deal with what comes next without becoming irritated or angery.

5. Identify possible solutions

Instead of focusing on what made you angry, work on resolving the current problem. Is your child's dirty room bothering you? Shut the door. Is your partner always late for dinner? Plan your meals for later in the evening. Perhaps accept to eat alone a couple times a week. Also, recognise that certain situations are simply beyond your control. Be honest about what you can and cannot change. Remind yourself that anger will not solve anything and may even make things worse.

6. Stick with 'I' statements

Criticizing or assigning blame may exacerbate conflict. Instead, characterise the issue using "I" sentences. Be specific and respectful. For example, instead of saying, "You never do any housework," say, "I'm disappointed that you left the table without offering to help with the dishes."

7. Don't hold a grudge

8. Use humour to release tension

Lightening up can assist to relieve tension. Employ humour to help you confront what is causing you to be angry, as well as any unreasonable expectations you have for how things should happen. Sarcasm, on the other hand, can damage feelings and make matters worse.

9. Practice relaxation skills

Put your relaxation skills to use when your temper rises. Deep breathing exercises, imagining a peaceful location, or repeating a calming word or phrase, such as "Take it easy," can all help. You might also listen to music, write in a journal, or do a few yoga positions if you want to relax.

10. Know when to get help

Learning to control anger can be a challenge at times. Get help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

The Benefits of CBT Therapy

Thu, 09 Feb 2023 18:32:00 GMT

Discover the positive impact CBT therapy can have on your mental health with this comprehensive guide! Find out how CBT therapy works and why it's so helpful.

CBT treatment is a type of psychotherapy that aims to enhance your mental health by changing problematic thought patterns and behaviours. This blog will explain how CBT therapy works and why it is so effective. Learn how this type of treatment can help you deal with anxiety, sadness, tension, and other issues!

What Is Cognitive Behavioural Therapy?

CBT is a style of psychotherapy that focuses on assisting you in identifying and changing problematic thought patterns and behaviours. It is beneficial to confront negative beliefs while also making positive adjustments in order to improve your mental health and live a healthy life. CBT focuses on various ideas to provide insight into how our thoughts, feelings, behaviour, physical symptoms, and environment all interact to influence our overall well-being.

How Does CBT Therapy work?

Cognitive Behavioural Therapy (CBT) is a highly structured psychotherapy that is based on the idea that thoughts, behaviours and emotions are all connected. It helps to break down complex issues into individual components so they can be addressed in a more manageable way. The therapist will work with their client to identify patterns of thought and behaviour, then teach them strategies to challenge and replace negative thinking. This could involve helping the client to look at things through a different perspective, pay attention to how they respond to difficult emotions or recognize when certain thoughts may be irrational or distorted.

What Benefits Can Be Achieved Through CBT Therapy?

CBT therapy can be incredibly effective for people suffering from mental illnesses such as depression and anxiety. CBT seeks to assist people in identifying and changing harmful thought patterns, developing more helpful viewpoints, and adopting a healthy attitude to difficult events. CBT therapy has been shown to improve self-awareness, abilities for managing chronic stress and anxiety, social functioning, better coping techniques for challenging emotions, resilience in dealing with future obstacles, meaning and purpose in life, and symptoms of depression or other mood disorders.

What Are The Pros and Cons of CBT Therapy?

CBT has the advantage of enhancing mood, lowering anxiety, and developing self-confidence. It can also assist people in changing their behaviour over time in order to reach their goals. The disadvantages of CBT include the possibility of difficult emotions arising during sessions, as well as the requirement for dedication and hard work on the part of both the patient and the therapist. Furthermore, CBT may not be appropriate for everyone and may potentially worsen some disorders. Before commencing any sort of therapy, consult with your doctor or a mental health practitioner.

Where Can I Find a Qualified CBT Therapist in Limerick?

You can discover a trained CBT therapist in Limerick through local mental health care providers, such as at www.mindhealing.online, and even your GP. You can also look online for CBT therapists in your region. Mind Healing Counselling provides online counselling in addition to face to face counselling in Limerick, so be sure to inquire before scheduling an appointment.

For more detailed information on how CBT works, including answers to questions such as;

"How does CBT work?", "What are the aims of CBT?", "What is the role of the therapist?" and "How effective is CBT?" go to: https://www.youtube.com/watch?v=g8zTdn5nvsE

What Does Anxiety Feel Like?

Sun, 29 Jan 2023 22:07:48 GMT

Experiencing anxiety can sometimes be overwhelming and can cause physical symptoms.

Anxiety can cause an increase in heart rate, sweating, difficulty breathing, trembling, feeling of dizziness, chest pain, and difficulty sleeping. It can also cause a feeling of being out of control and helpless. People with anxiety can often feel like they are constantly on alert and their symptoms can be very disruptive to their daily lives.

How do I check if I have anxiety?

Generalised Anxiety Disorder (GAD) can be a long-term condition. It makes you feel anxious about a wide range of situations and issues, rather than one specific event.

People with GAD feel anxious most days. You may struggle to remember the last time you felt relaxed.

Anxiety can cause physical symptoms such as a racing heart, shortness of breath, dizziness, and fatigue. It can also cause mental symptoms such as difficulty concentrating, feeling overwhelmed, and difficulty making decisions. If anxiety is causing you distress or affecting your daily life, it is important to talk to your GP as soon as possible. There are treatments available that can help.

Your symptoms may cause you to withdraw from social contact - to avoid feelings of worry and dread.

You may find going to work difficult and stressful. You may take time off sick. This can make you worry more and impact your self-esteem.

If you have generalized anxiety you'll normally experience excessive anxiety and worry for more days than not, for at least 6 months. This worry can be about a number of events or activities, such as work or school performance.

What does anxiety feel like physically?

For many people, physical symptoms of anxiety can include a racing heart, sweating, trembling, and feeling dizzy. You may also experience shortness of breath and trouble sleeping. These symptoms can be incredibly debilitating and make it hard to carry on with your daily life. If you find yourself struggling to go to work or feeling overwhelmed by the thought of going to work, it is important to reach out to a healthcare professional. Talking to a professional can help you to manage your symptoms and find ways to cope with your anxiety.

Can anxiety be triggered for no reason?

Anxiety is often caused by a trigger, which is an event, emotion, or thought which provokes an anxious response. Many people are not aware of their triggers and believe they have become anxious for no reason. Anxiety has evolved as an alarm bell to move us into life-saving action.

If you're anxious because of panic disorder or a specific phobia, you'll usually know what the cause is.

If you have generalized anxiety it may not always be clear what you're feeling anxious about. Not knowing what triggers your anxiety can make it feel worse. You may start to worry that there's no solution.

Embrace Anxiety: 5 Reasons Why Being Anxious Is Not Always Negative

Sun, 22 Jan 2023 22:49:28 GMT

Anxiety can be useful in small doses. It can help us stay alert and focused and motivates us to take action.

Anxiety is a normal human emotion we all experience at one point or another. It's what we feel when we're worried or nervous about something, and it's a natural stress response. For most people, anxiety is temporary and goes away once the stressful situation has passed. But for some, anxiety can be a long-lasting problem that interferes with daily life.

Anxiety disorders are the most common mental health disorders in the United States. According to the National Institute of Mental Health, about 18% of adults in the U.S. suffer from an anxiety disorder in any given year. That means that nearly one out of every five adults experiences anxiety that is severe enough to interfere with daily life at some point during their lifetime.

There are many different types of anxiety disorders, but they all share one common feature: excessive fear or worry that exceeds the actual situation and interferes with daily activities. People with anxiety disorders may have symptoms such as heart palpitations, sweating, trembling, shortness of breath, or a feeling of impending doom. Some people also experience physical symptoms such as fatigue, headaches, stomach problems, or muscle tension.

Anxiety disorders can be debilitating and can make it difficult to function in everyday life. But there is hope! With treatment, most people with anxiety disorders can learn to manage their symptoms and live happy and productive lives.

Why Do We Get Anxious?

Anxiety can be useful in small doses. It can help us stay alert and focused and motivates us to take action. However, when anxiety becomes overwhelming, it can interfere with our daily lives and happiness. So why do we get anxious?

There are many reasons why people experience anxiety. For some, it may be due to a traumatic event or stressful life circumstances. Others may have a family history of anxiety or a genetic predisposition. Others may still develop anxiety due to medical conditions or medications.

No matter the cause, there are ways to manage and reduce anxiety. Cognitive-Behavioural Therapy (CBT) can help people learn how to identify and change thinking patterns that contribute to their anxiety. Relaxation techniques, such as deep breathing and progressive muscle relaxation, can also help manage symptoms.

5 Reasons Anxiety Isn't Always Negative

Anxiety is often seen as a negative emotion, but it doesn't have to be. There are actually quite a few reasons why anxiety can be a positive force in your life.

For one, anxiety can be a motivator. If you're feeling anxious about an upcoming event, it can spur you to prepare more and work harder to ensure that everything goes off without a hitch. Anxiety can also help you stay alert and focused, which can be beneficial in high-pressure situations.

Another reason why anxiety can be helpful is that it can prompt you to take action when something isn't right. If you're constantly worrying about your health, for example, it may eventually lead to lifestyle changes or seeing a doctor for regular checkups. In some cases, anxiety can even save lives.

So, while there are certainly some downsides to anxiety, it's important to remember that it isn't always a bad thing. Embrace your anxiety and use it to your advantage!

1. Changes in Perspectives

Anxiety is often associated with negative connotations. It is commonly seen as a disorder that causes people to feel overwhelmed, out of control, and unable to function in day-to-day life. However, anxiety can also be a positive force in our lives. It can help us stay alert and aware of potential dangers, motivate us to take action, and even improve our performance in certain tasks.

2. Abundant Creativity

When it comes to anxiety, it's important to remember that not all anxiety is created equal. In fact, some anxiety can be beneficial for your creativity.

Here are three reasons why being anxious can help you tap into your creative side:

1. Anxiety can help you focus.

If you're feeling anxious, chances are your mind is racing with various thoughts and concerns. While this can be overwhelming, it can also help you focus on a specific task. When you're able to filter out the noise and zero in on what's important, you're more likely to come up with creative solutions.

2. Anxiety can push you out of your comfort zone.

If you're stuck in a rut, anxiety can be just the thing to push you out of your comfort zone and into new and exciting territory. We're often more open to new ideas and experiences when we're anxious. And it's these new experiences that can fuel our creativity.

3. Anxiety can make you more sensitive to your environment.

When we're anxious, we tend to notice things we would otherwise have missed. This heightened awareness can be harnessed to help us see the world in new and different ways, which is essential for creativity.

People who are anxious are often brimming with creativity. Scientists have found that anxiety and creativity are interconnected. When people are in an anxious state, they tend to think more creatively. This is because anxiety activates the fight-or-flight response, which encourages people to come up with new and innovative solutions to problems.

Anxiety can also be a source of inspiration for artists and writers. Many artists use their anxiety as a source of inspiration for their work. For example, the German Expressionist artist Edvard Munch famously painted The Scream after experiencing a bout of anxiety. Similarly, the writer Virginia Woolf used her anxiety to fuel her literary works.

While some people may find that their anxiety hampers their creative endeavors, others may find that it enhances their creativity. If you find yourself in the latter group, embrace your anxiety and let it inspire your next creative project.

3. Develops Stamina

When it comes to anxiety, most people focus on the negative aspects of the condition. However, there are some positive aspects to anxiety that are often overlooked. One of these is the fact that anxiety can actually help to develop stamina.

Anxiety can be a powerful motivator. It can push us to do things that we wouldn't otherwise do, and it can help us to develop new skills and talents. If we can learn to harness the power of our anxiety, it can be a real asset in developing stamina.

Learning how to control our anxiety is key. If we can find healthy ways to cope with our anxiety, we can start to use it to our advantage instead of letting it hold us back. We need to remember that anxiety is not our enemy – it's just a part of who we are. Once we learn how to work with it, we can start using it to help us become stronger and more resilient people.

4. Enhances Focus

When we think of anxiety, we tend to think of the negative effects it can have on our lives. We may feel like we can't focus, or that our racing thoughts are out of control. However, there are some positive aspects to anxiety as well. Here are some reasons why being anxious is not always negative:

1. Anxiety can enhance focus.

When we're feeling anxious, we tend to be more alert and focused. This can be helpful when we need to be sharp and on our game.

2. Anxiety can motivate us to take action.

When we're feeling anxious, we often want to do something to ease our discomfort. This can lead us to taking productive action, such as getting organized or completing a project.

3. Anxiety can help us connect with others.

When we share our anxiety with others, we often find that they can relate and feel connected to us. This helps reduce feelings of isolation and loneliness.

4. Anxiety can be a source of creative inspiration.

Some of the world's greatest creative minds have credited their anxiety as a source of inspiration for their work. If you're feeling anxious, try channelling your energy into something creative, like writing or painting.

5. Anxiety can be a sign of growth.

Sometimes anxiety is a sign that we're growing and expanding outside of our comfort zone. Though it may be uncomfortable at times, this growth is essential for leading a fulfilling life.

5. Promotes Connection

It can be easy to view anxiety as nothing but a negative emotion. After all, it is often accompanied by physical symptoms like a racing heart, sweating, and shaking. But there is another side to anxiety that is not often talked about: it can actually be beneficial in some situations.

Here are three ways that anxiety can promote connection:

1. It can help you bond with others who are also anxious.

If you suffer from anxiety, chances are you know how isolating and lonely it can feel at times. But remember that there are millions of other people out there who are experiencing the same thing. When you meet someone else who also struggles with anxiety, it can help create an instant connection and sense of understanding.

2. It can make you more compassionate.

Anxiety can be overwhelming and all-consuming at times, but it can also give you a deep appreciation for what others are going through. When you see someone struggling with something that you know all too well, it naturally leads to feelings of compassion and empathy.

3. It can motivate you to help others.

If you've ever been helped by somebody during a tough moment, then you know how amazing it feels to receive that kind of support. Why not pay it forward? Volunteering your time or simply lending a listening ear to somebody else in need can make a world of difference – for both them and for you.

Conclusion

Anxiety can often be perceived as a negative emotion that should be eradicated, however, it's important to note that anxiety can actually impart positive impacts on our life. With the right strategies and understanding of how to embrace this natural response instead of fighting against it, we can allow anxiety to work in our favour by becoming more aware and better equipped to handle various challenges and pressure situations. Furthermore, being mindful of what brings us joy and comfort would go a long way in developing healthy habits that alleviate any unnecessary overwhelm or stress.

Finding the Right Counsellor for You: A Guide to Making the Best Choice

Tue, 17 Jan 2023 17:39:58 GMT

When life gets overwhelming, it's easy to feel lost and confused. Fortunately, there's help available to give you a new perspective and help you work through your issues. Counselling is a great option for many people who are looking for support and guidance during difficult times.

In this article, we'll explore the various types of counselling available, the advantages of online counselling, and how to find the right counsellor in Limerick. We'll also look at what you should expect from your first counselling session. So if you're looking for help in Limerick, this guide will help you make the best decision for your needs.

Introduction to counselling and why it’s a helpful option

Counselling is a type of therapy that involves talking to a trained professional. The goal of counselling is to help you identify and work through any issues you're facing. It can also help you to gain a better understanding of yourself and your relationships.

Counselling can be incredibly helpful for people who are dealing with a range of issues, such as anxiety, depression, relationship problems, and more. It can help you to gain insight into your feelings, thoughts, and behaviour, and provide you with the tools and strategies to manage your emotions and cope with stress.

Counselling can also be a great way to gain support during difficult times. It can provide you with a safe and non-judgmental space to talk about your feelings and experiences. With the help of a counsellor, you can explore your feelings and thoughts, develop healthy coping strategies, and gain a better understanding of yourself and your relationships.

What to look for when choosing a counsellor

When choosing a counsellor, it's important to make sure they're the right fit for you. It's also important to make sure they have the relevant qualifications and experience to help you with your particular issues. Here are some things to look for when choosing a counsellor:

Qualifications: Make sure the counsellor you choose is qualified and experienced in the type of counselling you need. Check for any relevant qualifications or memberships to professional organisations.
Comfort: It's important to feel comfortable with your counsellor. Consider how comfortable you feel talking to them and whether they make you feel respected and heard.
Reputation: Ask around for recommendations and do your own research online to find out more about the counsellor's reputation.
Cost: Consider the cost of counselling and make sure you're comfortable with the fees. Ask if the counsellor offers any sliding scale fees or payment plans.

Different types of counselling

There are many different types of counselling available, and it's important to find the right type for your needs. Here are some of the most common types of counselling:

Cognitive Behavioural Therapy (CBT): CBT is a type of counselling that focuses on changing unhelpful thoughts and behaviours. It can help you to identify and challenge negative thoughts and behaviours, and develop healthier ways of thinking and behaving.
Person-Centred Therapy: Person-centred therapy is focused on helping the client to find their own solutions to their issues. The counsellor will provide support and guidance, but the focus is on the client's own self-discovery.
Psychodynamic Therapy: Psychodynamic therapy looks at the underlying causes of behaviour and psychological issues. It helps the client to understand how their past experiences and relationships shape their current thoughts and feelings.
Family Therapy: Family therapy is a type of counselling that focuses on the relationships between family members. It can help to identify and address issues within the family, and develop healthier ways of communicating and interacting.
Integrative Therapy: Integrative Therapy will combine elements of many forms of therapy to create a treatment plan to suit each individual client.

Advantages of online counselling

Online counselling is becoming increasingly popular, as it offers a range of advantages over traditional face-to-face counselling. Here are some of the advantages of online counselling:

Convenience: Online counselling can be done from the comfort of your own home, so you don't have to worry about travelling to and from appointments.
Flexibility: Online counselling is more flexible than traditional counselling, as it can be scheduled at a time that suits you.
Privacy: Online counselling offers a greater level of privacy, as you can speak in the comfort of your own home, without worrying about anyone overhearing your conversations.
Cost: Online counselling can often be more affordable than traditional counselling, as there are fewer overhead costs.

Finding the right counsellor in Limerick

If you're looking for counselling in Limerick, there are a few things you should consider. Here are some tips for finding the right counsellor in Limerick:

Ask around: Ask friends, family, and colleagues for recommendations for counsellors in Limerick.
Research: Spend some time researching different counsellors in Limerick. Look at their qualifications and experience, and read reviews from previous clients.
Location: Consider the location of the counsellor's office and make sure it's convenient for you.
Cost: Consider the cost of counselling in Limerick and make sure you're comfortable with the fees.

Factors to consider when choosing a counsellor in Limerick

When choosing a counsellor in Limerick, there are a few key factors to consider. Here are some things to keep in mind when choosing a counsellor in Limerick:

Qualifications: Make sure the counsellor you choose is qualified and experienced in the type of counselling you need.
Comfort: Consider how comfortable you feel talking to the counsellor and whether they make you feel respected and heard.
Reputation: Ask around for recommendations and do your own research online to find out more about the counsellor's reputation.
Cost: Consider the cost of counselling and make sure you're comfortable with the fees. Ask if the counsellor offers any sliding scale fees or payment plans.

What to expect from your first counselling session

Your first counselling session can be intimidating, but there's no need to worry. Here's what you can expect from your first counselling session:

Introduction: The counsellor will introduce themselves and explain the process of counselling. They will also give you a chance to ask any questions you may have.
Assessment: The counsellor will assess your needs and ask questions to gain a better understanding of your situation. This can include questions about your family, relationships, work, health, and more.
Goals: The counsellor will help you to set goals for your counselling sessions. This can include short-term and long-term goals that you can work towards.
Follow-up: The counsellor will agree on a date and time for your next session, and provide you with any resources or information you may need in the meantime.

Conclusion

Finding the right counsellor can be a daunting task, but it's important to take the time to find the right fit for you. When you're looking for a counsellor in Limerick, do your research, ask around for recommendations, and make sure you feel comfortable with the counsellor you choose.

Counselling can be incredibly helpful for many people, so don't be afraid to reach out for help. With the right counsellor, you can gain valuable insight into your thoughts and feelings, and develop healthy coping strategies to manage your emotions and stress. So if you're looking for help in Limerick, take the time to find the right counsellor for you.

Why do I always think "I'm not good enough"?

Sun, 08 Jan 2023 13:15:57 GMT

It's common for people to have moments of self-doubt and feel like they're not good enough.

This can be triggered by a variety of factors, such as comparing ourselves to others, experiencing failure or rejection, or setting unrealistic standards for ourselves. It's important to remember that everyone has strengths and weaknesses, and it's okay to not be good at everything. It can be helpful to try to identify the specific thoughts or beliefs that are causing you to feel this way, and to challenge those thoughts with evidence or by seeking support from others. It's also important to be kind to yourself and to focus on your personal growth and progress, rather than dwelling on mistakes or shortcomings.

Identifying your strengths and weaknesses can help you better understand yourself, your motivations, and the things that come naturally to you. It can also help you set realistic goals for yourself and identify areas where you may need to work a little harder or seek support. Here are a few additional tips for identifying your strengths and weaknesses:

1. Be specific:

Instead of thinking in broad terms, try to identify specific skills or qualities that you excel at or struggle with. For example, instead of saying "I'm bad at math," you might say "I struggle with complex equations, but I'm good at understanding basic math concepts and solving everyday problems."

2. Keep an open mind:

It's important to approach this process with an open mind and be willing to consider the possibility that you may have strengths or weaknesses that you haven't fully recognized before. Don't be too quick to dismiss something as a weakness – consider whether it might just be an area that requires more effort or practice.

3. Be honest with yourself:

It can be tempting to only focus on your strengths or to downplay your weaknesses, but it's important to be honest with yourself in order to get an accurate picture of your skills and abilities. Try to be objective and consider both the positive and negative aspects of your personality and skills.

4. Seek support:

If you're having trouble identifying your strengths and weaknesses on your own, consider seeking the perspective of someone you trust, such as a friend, family member, mentor or therapist. They may be able to provide valuable insights and help you see things that you might have missed.

Is Anxiety Stopping You from Sleeping? Try These Tips

Sun, 18 Dec 2022 14:12:41 GMT

Night-time anxiety is very common. There are ways to deal with anxiety and get a good night's sleep if you have trouble falling asleep.

If you lie in bed feeling worried, you might find it hard to fall asleep or stay asleep. If you're tossing and turning in bed every night, you're not the only one. Long-term sleep disorders affect more than 40 million people in the United States.

To feel your best, you must get a good night's sleep. But when you beg your brain to stop thinking about things you don't want to think about, it can feel overwhelming and cause anxiety.

There are ways to deal with stress at night so that you can sleep better.

Why do many people get anxious at night?

Night-time is the only time of day when things are quiet, the demands of the day start to slow down, and our chances to worry start to rise. These thoughts that repeat themselves make it hard to fall asleep and stay asleep.

How anxiety and sleep are related

A 2013 review of research suggests that anxiety may be a major factor in how well you sleep. If you get anxious often, it may be hard for you to sleep at night. If you have trouble falling asleep, you may start to feel anxious.

Several studies have found that sleep and anxiety are linked. This means that either issue can come first. But this needs more research to be sure.

An older review of studies from 2003 shows that both anxiety and sleep problems contribute to each other, which in turn causes both anxiety symptoms and sleep loss.

A more recent study from 2019 found that people who have trouble sleeping are more likely to get anxious when they are stressed.

Can anxiety cause sleeplessness?

Sleep problems are often a sign of anxiety-related disorders like generalised anxiety disorder (GAD) and post-traumatic stress disorder (PTSD).

A 2020 review of studies on sleep disturbances in PTSD and anxiety disorders found that there's a link between sleep problems and anxiety. This means that sleep problems can lead to anxiety, and anxiety can make it hard to sleep.

People who have an anxiety disorder often have trouble sleeping and waking up all the time, which can show up as insomnia.

An older study from 2003 found that 24% to 36% of people with insomnia also have anxiety.

How to handle anxiety at night

There are a few things you can do before bed to help you deal with night-time anxiety and sleep better:

Regulate your breathing.
Write down all your worries.
Maintain a nightly routine.
Try to focus your energy.
Create a comfortable environment.

One of the best ways to feel calm is to work on your breathing.

By controlling your breath, you activate the "rest and digest" response, which is the opposite of the "fight or flight" response.

Breathwork, including diaphragmatic (belly) breathing, is one of the most important and effective ways to quickly relax the body.

Write down all your worries

Writing down your worries before you go to sleep each night can often help. We have ruminating thoughts when we keep going over and over things in our minds. Writing down our worries and to-dos can help us free up some space in our minds. Writing down anxious thoughts is a great way to separate from them. Many people also find the process itself to be relaxing, which may help them wind down and sleep better. Start a nightly journal where you write down your thoughts every night before you go to sleep.

Keep a bedtime routine

By sticking to a regular sleep schedule, you can get into the habit of sleeping well. If you can, try to wake up and go to sleep at the same time every night, even on the weekends. Try to avoid stimulating activities like watching TV and scrolling through social media, because TV and our phones can make it even harder to fall asleep. Also, try to avoid caffeine and smoking. These are stimulants, which can not only make you feel anxious but also keep you awake. You can also try adding things into your routine that help you slow down, like reading a book or listening to soothing music. It can often help to try to replicate the winddown routine you had as a child (if you had one).

Try to focus your mind.

If you want to stop worrying and racing thoughts, try to focus your mind on something you can imagine or something you can see or hear in your bedroom. Try focusing on the white noise of a sound machine or a soothing image, like the waves crashing on a beach or the wind blowing the trees. If you feel anxious or like you can't sleep, try getting up and gently moving, like walking around or stretching, until you feel tired. It's important to not watch TV or use screens.

Create a comfortable sleep environment

Having a comfortable place to sleep often means only using your bed or bedroom for rest and intimacy, like sleeping and sex. Try not to do things in your bedroom or bed that might keep you from sleeping, such as watching TV or working on a computer. Try sleeping in a quiet, cool, dark room with no noises or distractions. Make sure your mattress and pillows are both comfortable and supportive.

Consider sleeping with a weighted blanket.

Sleeping under a weighted blanket feels like getting a big hug, which is very relaxing for most people. The deep pressure therapy that these blankets provide has been shown to help ease anxiety.

Medical treatments for sleep and anxiety

There are treatments for both insomnia and anxiety. These choices include:

Medication. Medication like selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines (BZDs) can help treat anxiety and may also treat the underlying causes of insomnia.
Herbal remedies. Melatonin or valerian root may help.
CBT stands for cognitive-Behavioral Therapy (CBT). This kind of therapy can help you change behaviours that keep you awake.
Mindfulness and relaxation techniques. Meditation, yoga, exercise, and massage therapy can all help with anxiety and sleep.
Light Therapy. The mood and quality of your sleep may be helped by artificial light.
Sleep restraint. This therapy shortens the amount of time a person spends in bed.

Healthcare professionals may suggest a combination of medication and therapy to treat both sleep problems and anxiety.

Let's recap

Night-time anxiety is common because it's the time of day when things start to slow down and get quiet. Some people feel more worried at this time.

Several studies have found that sleep and anxiety are connected in both directions, which means that they both affect one another.

If you have a lot of anxiety, you may find it hard to sleep at night. And if you have trouble sleeping, you may also get anxiety.

Studies have also shown that if you have trouble sleeping, you are more likely to have anxiety.

If you have trouble sleeping because of anxiety, you can:

practise controlling your breath
jot down your thoughts and worries
make a nightly bedtime routine
Learn to concentrate your thoughts.
create a cosy, comfortable sleep environment

Anxiety at night is manageable and can be treated. If you think you have an anxiety disorder or sleep disorder, a mental health professional can help you.

How To Manage Your Anger The Healthy Way

Sun, 20 Nov 2022 17:22:10 GMT

People often say, "Anger is a bad feeling." The truth is that anger can be a good thing, and keeping it inside does more harm than good. Managing your anger is important if you don't want to say or do things you'll regret later.

Managing your anger is important if you don't want to say or do things you'll regret later. It would help if you were self-aware to know what makes you act the way you do and act on that knowledge.

The Mayo Clinic says that anger is a natural reaction to threats. On the other hand, anger management is the process of learning to notice when you're getting angry and taking steps to calm down and deal with the situation in a positive way.

There is no secret recipe, but some tips can help.

1. Express yourself

Evidence from the Harvard School of Public Health shows that people who talk about how they feel are healthier than those who keep their feelings to themselves. You need to figure out the best way to say that you're unhappy. Have you ever made a problem worse because you didn't have all the facts? That could make you look bad. Say you worked hard on something, but others got the credit instead of you. That can be a good reason to be angry. But talking about how you feel, calmly, will help you understand the situation better.

2. Take control of your breathing

When you're angry, your breathing speeds up. When you're upset, you may find yourself taking short, quick breaths. You can learn to stop this from happening by trying to slow down your breathing. This way of relaxing will help you stay in charge.

3. Write in a journal

Write what you want to say. You can make it sound more like a conversation by asking and answering questions of yourself. Journaling is a great way to talk to yourself, which can sometimes be all we need to feel better.

4. Turn on your creative lamp

Most research shows that being angry makes people more creative. The next time you're angry, you can use your genius to develop something new. You tend to feel better when you put your energy into something creative, like photography, drawing, painting, music, dancing, and so on. Handling anger well can also help a team get things done. In this way, the energy from your feelings and thoughts gets turned into something beautiful and healthy.

5. Break free Mentally

When you're angry, picture beautiful things in your mind. You could think about how your favourite meal smells or how cute your favourite pet is. Find something funny to do. When you laugh, your mood improves, and forgiveness is easier. You'll feel better if you think about the things you love. You can also do this by saying a mantra over and over in your mind. Try talking to yourself in a way you can only do. Say things like, "I'm fine," "I shouldn't let this bother me," and "I can do better." Talking to yourself like this can help you calm down.

In the past few years, stress has been linked to more anger and sadness. It can be hard and emotionally draining to try to handle intense and stressful situations. It's important to know what makes you angry and how to control it. Changing to a healthy way of dealing with anger isn't quick or easy. It's a process; the more you practise, the better you get. Why not try the tips above as a place to start?

Emotion Regulation with The Diver's Reflex

Mon, 14 Nov 2022 12:56:33 GMT

Have you ever had the feeling that your brain is in "crisis mode"? The time when you're trying to calm down, but none of your usual ways of dealing with stress are working. In fact, it's possible that you can't think at all. So, what do you do? Science says that there is hope!

Scientists have known for a long time that whales, dolphins, and seals can stop their basic homeostatic reflexes from happening. These reflexes make sure that an organism works at its best so that it can live for long periods of time under water. Scientists didn't figure out that cold water has the same effect on people until a long time later. More research showed that drinking water makes the heart rate drop right away. Scientists called this the "mammalian diving response," or "diver's reflex," because it happens in mammals.

If you've ever felt the kinds of panic described above, you probably also had a racing heart, more sweat, trouble breathing, chest pain, and other symptoms. Your nervous system, which is an automatic and reflexive system that helps us stay alive, is stuck on hyper-alert, which is why you are feeling these symptoms. This has taken you out of your comfort zone. When you feel anxious, it turns on the part of your nervous system called the sympathetic nervous system.

The parasympathetic nervous system works hand in hand with the sympathetic nervous system. People often call the parasympathetic nervous system the "rest and digest," "feed and breed," or "tend and make friends" system. The parasympathetic nervous system slows down sympathetic responses and keeps the body in a state of rest and healing. This is how these names came to be.

Scientists kept researching and studying to find out more about what happens during the diver's reflex. Studies have shown that the trigeminal nerves in the face are in charge of the diver's reflex. The vagus nerve gets a message when cold water hits the face. The vagus nerve controls the parasympathetic nervous system, connects the base of the brain to the rest of the body, and controls the heart rate and breathing, among other important functions. So, by triggering the diver's reflex, you can calm down a nervous system that is too excited.

When you trigger the diver's reflex, your heart rate drops by a lot and your peripheral vascular resistance goes up, which makes your blood flow change. Before you try this, you should talk to your doctor if you have a heart problem, a low heart rate because of medication, an eating disorder, or any other health problem.

Now, if you're reading this and thinking, "This is great!" and "Where the heck am I going to find a place to go diving every time I feel stressed?" I'm happy to tell you this! There is an easy, quick, and simple way to trick your body into turning off the diver's reflex.

First, you'll need a big bowl or you can use your sink. Next, fill it with cold water. For this method to work, the water must be below 50 degrees. But from my own experience, I've found that cold water works best! Next, put your face in the water for 30 seconds while you hold your breath. Pull your head out of the water and do it all over again. But if you can't do this or aren't comfortable being underwater, there are a few other ways to get the same effect.

Filling a Ziploc bag with ice, using a cold towel or frozen vegetables, splashing cold water on your face, rubbing cold water on your wrists, taking a cold shower, and swimming are all other ways to train your dive reflex.

Through our nervous systems, people are hard-wired to protect themselves. When this system thinks we are in danger, it goes into action to help us stay alive. But sometimes the "gas pedal" of our bodies gets stuck on the floor, and our brains "stall," making us more anxious and irritable. But if you stop the diver's reflex, you can go back to a state of rest, which will make you feel cooler both physically and emotionally.

Causes of Post-Traumatic Stress Disorder (PTSD)

Mon, 24 Oct 2022 16:30:22 GMT

Most people have heard of post-traumatic stress disorder or PTSD. But what is it, really? And what are its symptoms?

When a person experiences or witnesses a traumatic event, it can have lasting effects on their mental health. One of the most well-known mental health conditions that can develop after trauma is post-traumatic stress disorder (PTSD). While PTSD can occur after any type of trauma, there are certain risk factors that may make someone more likely to develop the condition.

PTSD is a mental health condition that can develop after a person experiences or witnesses a traumatic event. The event could be something like a natural disaster, a car accident, or a terrorist attack. It could also be something more personal, like sexual assault or the death of a loved one.

For some people, the symptoms of PTSD can be so severe that they interfere with their ability to live normal lives. They may constantly feel on edge and have difficulty sleeping. They may also avoid anything that reminds them of the trauma and have flashbacks or nightmares about it.

If you think you might have PTSD, it’s important to see a mental health professional.

Trauma Types: physical, emotional, sexual

There are three main types of trauma: physical, emotional, and sexual.

Physical trauma is caused by an external force, such as a car accident or a fall. It can result in broken bones, cuts, bruises, or other injuries.

Emotional trauma is often caused by psychological stressors, such as witnessing a traumatic event or experiencing abuse. It can lead to anxiety, depression, post-traumatic stress disorder (PTSD), and other mental health issues.

Sexual trauma refers to any type of sexual violence, such as rape, molestation, or sexual harassment. It can have a lasting impact on one’s mental and physical health.

Developmental Factors: attachment style, early life experiences

Most of us are unaware of the many factors that go into shaping our personalities. Attachment style, for example, is largely determined by our early life experiences. If we had a secure, loving relationship with our caregiver(s), we’re more likely to develop a secure attachment style. This means we’re more trusting and intimate with others. On the other hand, if our early relationships were marked by insecurity and/or abuse, we’re more likely to develop an insecure attachment style. This can make us feel distant from others and hesitant to get too close.

Individual Factors: temperament, coping skills

Temperament and coping skills are two important factors that can influence a person’s ability to deal with stress. Everyone has their own unique way of coping with stress, and some people are better equipped to handle it than others.

If you tend to be a more positive person, you’re likely to have an easier time coping with stress than someone who is more negative. This is because positive people have a greater sense of control over their lives and are more likely to see stressful situations as challenges rather than threats.

People who are able to take things in stride and not let them get to them are also better at coping with stress. This is because they don’t allow themselves to dwell on the negative aspects of a situation and instead focus on the positive.

Social Factors: social support, culture

It’s no secret that social support and culture play a big role in our lives. Here’s a closer look at how they can impact our health and well-being.

When it comes to social support, research has shown that having a strong network of family and friends can lead to better health outcomes. In fact, one study found that social support can even help offset the negative health effects of stress.

Culture also plays an important role in our lives. It can shape our beliefs and values and provide us with a sense of identity and belonging. Culture can also influence our health behaviours, including what we eat, how active we are, and whether or not we use tobacco or alcohol.

In conclusion, it is important to understand the causes of PTSD in order to better support those who suffer from it. While there is no one cause of PTSD, there are several risk factors that can increase the likelihood of developing the disorder. These include experiencing a traumatic event, having a history of mental illness, and being exposed to chronic stress. With proper understanding and support, people with PTSD can recover and live full lives.

Self-Help Tips For Anxiety

Mon, 17 Oct 2022 12:10:02 GMT

Anxiety is a normal part of life. But for some people, it can be severe and last for a long time. Counselling for anxiety can help people understand and manage their symptoms.

Anxiety is a normal emotion that everyone experiences from time to time. It becomes a problem when it's intense, constant, and interferes with our daily lives. There are many different treatments for anxiety, and the best one depends on the individual. Some common treatments are therapy, medication, and self-care.

Counselling and therapy are effective treatments for anxiety, but there are also many self-help techniques that can be useful in managing anxiety symptoms. Here are some tips for managing your anxiety:

1. Identify your triggers.

What situations or activities make you feel anxious? Avoiding these triggers can help reduce your anxiety levels.

2. Practice relaxation techniques.

Deep breathing, progressive muscle relaxation, and meditation can all help to reduce stress and promote calmness.

3. Exercise regularly.

Physical activity releases endorphins, which have mood-boosting effects. Exercise can also help to reduce stress and improve sleep quality, both of which can help reduce anxiety levels.

4. Challenge your negative thoughts.

What evidence do you actually have for what you're thinking? Are there alternative options?

In conclusion, anxiety is a very treatable condition. There are many different types of treatment available, and the best type of treatment depends on the individual. If you or someone you know suffers from anxiety, don't hesitate to reach out for help.

Navigating Life's Challenges with Counselling in Limerick

Thu, 22 Sep 2022 16:52:11 GMT

Finding Clarity, Calm, and Confidence in Limerick's Counselling Services

Life is an intricate journey, often filled with unexpected twists and turns. Along this path, we may encounter various emotional challenges that can be difficult to navigate alone. This is where Mind Healing Counselling Limerick can be a valuable resource. Whether you're dealing with anxiety, anger management issues, or seeking guidance from a CBT therapist, Limerick offers a range of professional support to help you find your way.

Counselling for Anxiety

Anxiety is a common emotional struggle that many individuals in Limerick and around the world face. It can manifest in different ways, from generalized anxiety disorder to specific phobias. The good news is that there is effective help available. Limerick boasts a community of skilled counsellors who specialize in treating anxiety.

Counselling for anxiety involves creating a safe and empathetic space where individuals can openly discuss their fears, worries, and anxieties. A trained therapist will work collaboratively with you to identify the root causes of your anxiety and develop strategies to manage and overcome it.

Through a variety of therapeutic approaches, such as cognitive-behavioural therapy (CBT) , mindfulness, and relaxation techniques, anxiety sufferers in Limerick can find relief and regain control over their lives. These techniques equip individuals with practical tools to challenge negative thought patterns and manage their anxiety effectively.

Anger Management Counselling

Anger is a natural emotion, but when it becomes overwhelming or uncontrollable, it can have detrimental effects on your well-being and relationships. Mind Healing Counselling offers comprehensive anger management counselling services to help individuals understand and manage their anger constructively.

Anger management counselling involves identifying the triggers and underlying causes of anger, as well as exploring healthier ways to express and channel this emotion. Trained therapists in Limerick use evidence-based techniques to assist clients in developing coping strategies that allow them to respond to challenging situations with patience and understanding.

By attending anger management counselling in Limerick, individuals can avoid the negative consequences of unmanaged anger, such as damaged relationships, legal troubles, and physical health issues. Instead, they can learn how to communicate effectively, resolve conflicts, and find inner peace.

CBT Therapists in Limerick

Cognitive-behavioural therapy (CBT) is a widely recognized and effective therapeutic approach that focuses on changing negative thought patterns and behaviours. Limerick is home to a dedicated group of CBT therapists who specialize in helping individuals overcome a wide range of issues, including Anxiety , Depression , and obsessive-compulsive disorder (OCD) .

CBT therapists in Limerick work collaboratively with their clients to identify harmful thinking patterns and replace them with more positive and constructive ones. This process involves self-reflection, goal-setting, and practical exercises that empower individuals to take control of their mental health.

Whether you're dealing with specific issues like social anxiety or more general emotional challenges, CBT therapy in Limerick can provide you with valuable tools and strategies to improve your mental well-being.

Conclusion

Life can be challenging, and sometimes we all need a little help to navigate its complexities. Mind Healing Counselling in Limerick offers a supportive and compassionate environment for individuals facing anxiety, anger management issues, or seeking guidance from a CBT therapist.

Through counselling for anxiety, anger management counselling, and the expertise of CBT therapists, individuals in Limerick can find the assistance they need to address their emotional concerns, improve their mental health, and lead more fulfilling lives. Don't hesitate to reach out to the dedicated professionals in Limerick who are ready to assist you on your journey toward personal growth and healing.

Unhelpful Thinking

Sun, 18 Sep 2022 13:43:29 GMT

People are often too quick to jump in and try to figure out what something means.

For example, it’s not always clear right away why someone takes longer than usual to answer your email or text or why they said something.

And when an event isn’t clear, it creates a “meaning vacuum” that can make us feel much less at ease than the clarity we prefer.

Some people can sit quietly in the middle of a meaningless situation and wait for clarity to arrive later. They might even admit that they may never fully understand what happened.

But when we try to give an event meaning before fully understanding it, we miss a great chance to learn from it.

Emotions make the mind work, which isn’t necessarily a bad thing.

But we can run into trouble if we always think that what we imagine is the whole truth and not just one way of looking at things.

People who are overwhelmed by strong emotions like depression, anxiety, or anger tend to rush to fill any information gap with a negative meaning and then believe that this made-up meaning is the absolute truth.

They might think that if an email or text response takes a long time to come back, the other person is mad at them, or they might take a vague comment as a criticism right away.

And this way of thinking makes people feel worse, of course.

Getting better at being able to wait (and be calm while waiting) for meaning to become clearer in its own time is a real skill.

Here are three ways you learn to wait for clarity before making a decision.

1. Cast subtle doubt

If you think that your friends have started avoiding you since you got depressed because you are such bad company, you can gently ask yourself evidence-seeking questions like;

“Do I have any proof that my friends have started avoiding me?”

“Have any of them said this to me?”

“Have I heard my friends say these things about me?”

“Have I asked them why they haven’t come to see me?”

“Could that be depression talking, or do I have proof that this is why I haven’t seen them in a while?”

This isn’t about telling yourself you’re wrong because you might be right. But if you think that you may be making up a meaning when there isn’t enough real evidence, you can have some doubts.

2. Are there other ways to understand it?

If you text your friend or leave them a voicemail and they don’t respond, you might think they hate you.

But is that the only thing you can say about it?

Why not:

The battery in their phone is dead.

They forgot to bring their phone with them.

Or dropped it.

They’re in the water.

Or while going to the movies.

Maybe they forgot to turn the ringer back on when they got home from work.

Who can say? You don’t know; that much is certain. There just isn’t enough information to say anything.

If you have interpretations of events that are clearly hurting you, you can “train your brain” to be more flexible by asking yourself to come up with many different possible explanations.

This allows your brain to let go of its usual assumptions and expectations and to learn how to “hold off” until the facts are clear.

3. How “believing” is different from “knowing.”

I’m guessing that you think the earth goes around the sun, and you have good reasons to think this. But you know from your own experience that banging your toe on a door hurts.

Some beliefs are backed up by more evidence than others, but direct experience is the only way to know something. The problem is that belief is often mistaken for knowledge, so we need to keep in mind the difference.

You can tell yourself the difference between what you believe and what you know, or you can say things to yourself in a way that makes it clear that there is a difference.

For instance:

Brain: I know now that she hates me!

You: What are the main things that make you think that?

Sometimes, arguing against illogical beliefs comes down to that last word: belief.

Because, in the end, we all need to be able to wait and let things calm down. Then we can see everything clearly and decide what, if anything, to do about

Automatic Negative Thoughts (ANTS)

Sat, 03 Sep 2022 15:16:00 GMT

Every day, we have thousands of thoughts. And the majority of these ideas are unpleasant, random thoughts that appear out of nowhere. They have a tendency to flood our minds and make any scenario appear worse than it is. ANTs, or automatic negative thoughts, are the name given to these unintentional thoughts.

What are ANTs?

ANTs are classified into nine types:

1. All or Nothing Thinking

This sort of ANTs, can also be known as polarised thinking, splitting, or black or white thinking, indicates a tendency to think in extremes - everything is either good or bad. All-or-nothing mentality is common in perfectionists who have unreasonable expectations of themselves. And if their performance isn't ideal, they tend to be critical of themselves and perceive themselves as failures.

2. Generalising

You might have a tendency to interpret a single unfavourable occurrence in your life as a recurring pattern. Constant thinking is another term for this instinctive negative thought. If you fail a test once, you may begin to believe that you will constantly fail, as if you have no control over your actions or behaviours. This is a cognitive error that can result in despair, panic attacks, and agoraphobia symptoms.

3. Concentrating on the Negative

A proclivity to view only the negative in any scenario. You have a tendency to overlook the positive sides of any given circumstance.

4. Feelings-Based Thinking

"I have a feeling this is true." When you have a sensation about something and instinctively assume it is correct, you are thinking about your feelings.

5. Beating Guilt

Excessive guilt is used to regulate behaviour and thinking in terms such as "must," "should," and "have to." "Shoulds" and "musts" lead to unreasonable and unrealistic expectations from oneself and others. This, in turn, frequently leads to disappointments, which can cause tension, worry, and depression symptoms.

6. Labelling

Making broad assertions about yourself or others based on situational behaviour, or using harsh adjectives to describe yourself or others, such as "I am a failure," "he is a liar," and similar phrases. To overcome this cognitive distortion, you must challenge yourself to locate data that contradicts your categorization.

7. Fortune Telling

Predicting the worst even when you don't know what will happen is an example of fortune-telling ANTs ("I saw a little lump in my armpit. I definitely have cancer"). This sort of ANT commonly overwhelms those who have panic episodes.

8. Mind Reading

Jumping to conclusions, often known as mind reading, occurs when you believe you know what other people are thinking or feeling without them telling you. This type of mind reading frequently causes problems in relationships since we predict how others will react to us.

9. Blame

Because you tend to blame others for your troubles, this ANT makes you feel like a victim. One of the most dangerous cognitive illusions is blaming others for your shortcomings while accepting no responsibility for your own behaviour.

How to Confront ANTs

1. Recognize the thought

The first stage is to identify when thoughts occur. Although they are internal ideas, it is useful to recognise them in the third person. We all have distinct thinking voices in our thoughts. You can imagine this negative, nagging voice as an ant, a bully, a monster, or a person in your life who wasn't always kind to you. Would you let someone else speak to you in the same way that the ANT does? Stand up to the ANTs and refuse to let them control your life. By distancing yourself from the concept, you put yourself in a better mental position to tackle step 2:

2. Question the Thought

Once you've identified the ANT, ask yourself if it's true. Some ANTs are absolutely untrue (learn about "cognitive distortions" here), and you don't have facts to back up your belief. If this is the case, keep reminding yourself of it until you begin to notice evidence that contradicts the ANT.

3. Gain Perspective

Thoughts are simply that: thoughts. Thoughts. Every day, we have thousands of thoughts. Have you ever observed that you give different thoughts varying degrees of weight or attention? If you suffer with ANTs, you probably give them greater weight and attention. Some of the ANTs may be correct. You may have had times in your life when you wished you had done things differently or made other decisions. This is about the weight and importance you place on such thoughts. Consider a 10-point scale. Do you give a thought the weight of an 8-9 when it merits a 3-4? If this is the case, your guilt and dread may be blocking you from making the desired adjustment. Changing your perspective will help you cope with the ANTs.

4. Replace the Thought

It's now time to convert your ANT into a PAT (positive and affirmative thought). This isn't about flippant, unrealistic statements. It's about replacing the unreasonable negative thought that you've realised is overblown or inaccurate.

Examples

"I'll never get that job, so why bother trying?" becomes "I'm good at the skills they're looking for, so I'm a likely candidate".

"Why would anyone like me if I'm annoying?" becomes "I have several close friends, and I don't have to be perfect to be likeable".

"Life isn't fair, and I'm never satisfied." can become "Life isn't fair, and sometimes I get my way: here are some examples,".

"Something horrible will happen" or "It's always the case" can become "Bad and good things happen" or "I don't enjoy it when awful things happen, but I've proven that I can deal with them".

Next time you see an ANT, recognise it, challenge it, and turn it around. By doing so on a regular basis, you will deprive the ANTs of their influence, allowing you to gain control over your emotions and, ultimately, the confidence to thrive.

How Do I Calm My Anxiety?

Mon, 22 Aug 2022 16:31:16 GMT

Everybody experiences anxiety occasionally. The occasional feeling of worry is a typical response to not knowing what will happen next, whether it be in a few minutes, days, or months.

There are many strategies to immediately reduce your anxiety. Here are some recommendations that you may find useful:

Control Your Breathing:

Poor breathing practises are frequently associated with severe anxiety symptoms. The answer lies in controlling your breathing, and it's not what you might expect. Even if it seems impossible, you should actually slow down and lessen your breathing rather than trying to breathe faster or deeper. Breathe more steadily and slowly, adopting the following technique: For 5 to 7 seconds, inhale slowly and gently via your nostrils. Hold the position for three to four seconds. For around 7 to 9 seconds, gently and slowly exhale through pursed lips to simulate whistling. Ten to twenty times should be done this workout

Talk to Someone Friendly:

Talking to someone you like and trust is another really successful strategy. Don't be embarrassed to express your fear; tell them you are worried and describe your feelings. Talking to good, understanding individuals helps you forget about your symptoms, and your friends' and family's encouragement adds to your sense of self-assurance.

Try Some Aerobic Activity:

Your body produces a lot of adrenaline when you're anxious. A wonderful technique to reduce anxiety is to use that adrenaline for aerobic exercise. There are many benefits to exercise for managing your anxiety symptoms: Exercise generates endorphins in the brain that can enhance mood; Exercise is connected to improved breathing; Exercise burns off stress chemicals that cause anxiety symptoms; Exercise wears out your muscles, lowering surplus energy and tension; Exercise is a healthy distraction.

Avoid caffeine:

It is commonly known that caffeine causes anxiety. But for some individuals, consuming coffee has become such a habit that they frequently lose sight of their sensitivity to it.

Avoid alcohol:

You could feel the need to have a drink to help you relax if your anxiety symptoms are particularly intense. Despite the fact that it might be effective in the short term, alcohol actually alters the levels of serotonin and other neurotransmitters in the brain, worsening your symptoms.

Write it out:

Not knowing the source of your anxiety is among its worst manifestations. Even if you're relaxing on a beautiful beach with the sound of the waves lapping in the background, you could still feel anxious.

These are essentially a few ideas that could assist you in reducing your anxiety swiftly. It's critical that you stop allowing the symptoms to control your life indefinitely. If you find that these suggestions are ineffective for you or if your anxiety is really bad, get professional assistance from a therapist or counsellor who can offer you more individualised care.

Counselling For Anxiety

Tue, 09 Aug 2022 14:39:30 GMT

Anxiety is a typical emotional response to risk and is defined as an unpleasant feeling of fear or impending calamity.

What causes anxiety in one individual may not cause anxiety in another. Our bodies' reaction to risk is a very old system that evolved from man's need to recognise physical danger (such as the possibility of being devoured by a woolly mammoth) and react promptly (i.e. run away). That's why, when you start to feel worried, you notice your heart racing, your stomach churning, and possibly tingling in your arms and legs - your body is simply warning you to flee the danger.

However, modern danger is not usually in the form of a hungry woolly mammoth. Today, 'danger' refers to tension, thoughts of being out of control, or challenging emotions like depression or anger.

When it comes to causing anxiety, social media can be a major issue. When we continuously compare ourselves to others online, it can have a significant impact on how we feel about ourselves. Photoshopped and filtered images of 'perfect' looks and physique, or people appearing to live 'perfect' lifestyles, can make us feel uneasy and inadequate. Even if we are aware on some level that it is not true, we are nonetheless nervous and concerned that we are not good enough, pretty enough, fit enough, buff enough, ripped enough, a decent enough mother, father, lover, or friend.

Anxiety Symptoms

Anxiety can impact both our physical and emotional health. When we are worried, we do not think properly, we exaggerate the negative, we fantasise about the future, and this might impair our capacity to work, socialise, and communicate. Anxiety can cause the following physical symptoms:

Palpitations;
Chest discomfort;
Faintness;
Having a flushed or crimson face;
Sweating;
Hyperventilation or lack of breath
A dry mouth
Nausea and perhaps vomiting
Dizziness;
Headaches,;
Stomach ache;
Tremors;
Feeling scared

Anxiety-related psychological symptoms include:

A sense that everything around you is not genuine;
Distortion of sounds;
Thoughts speeding up or slowing down;
Distractibility;
A lack of concentration;
Memory loss
Appetite loss;
Libido deficiency;
Insomnia.

How We Can Help

We recognise that dealing with anxiety may be a lonely and alienating experience at Mind Healing Counselling. Counselling for anxiety and panic attacks can assist you in developing your own coping mechanisms to deal with your anxiety symptoms and techniques to combat negative thinking. Examining probable underlying issues that produce or maintain the symptoms you experience is part of the effort in coping with anxiety.

Anxiety, Panic, and Stress Reduction Using CBT

Cognitive Behaviour Therapy or CBT, is a safe and effective treatment for anxiety, stress, and panic attacks. CBT incorporates work on both physical symptoms (panic, heart rate, sweaty palms, and so on) and mental symptoms (thoughts, feelings, and negative coping techniques).

CBT is an extremely effective strategy that will greatly reduce, if not entirely eradicate, your anxiety, panic, or stress symptoms. The objective is to learn how to manage stress and anxiety successfully and being able to actively relax both your body and your thoughts in the face of stresses is a critical ability you will acquire.

Tips For Coping With Anxiety

Wed, 03 Aug 2022 14:17:54 GMT

Anxiety is a normal part of life. However, people who experience severe anxiety have frequent and overwhelming anxiety, fear, terror, and panic in ordinary settings. These emotions are harmful if they interfere with your quality of life and hinder you from functioning normally.

The following symptoms characterise anxiety:

Feeling anxious
Feeling powerless
A sense of impending disaster, danger, or panic
Accelerated heart rate
Hyperventilation
Sweating
Trembling
Obsessively considering the panic trigger

Anxiety and panic can often interfere with daily tasks and be difficult to manage. They are exaggerated compared to the actual threat and can induce you to avoid locations or situations.

You should consult a medical doctor if your anxiety interferes with your life and relationships. Before contacting a mental health expert, consult your provider to rule out any underlying physical health issues.

While many people suffering from severe anxiety may require psychotherapy or drugs to regulate their anxiety, lifestyle adjustments and coping skills can also help.

Here are some coping strategies for anxiety:

Exercise regularly

Make it a point to be physically active on most days of the week. Exercise is an excellent stress reliever. It can boost your mood and keep you healthy. Begin carefully, gradually increasing the quantity and intensity of your activities.

Avoid drinking and using recreational drugs.

Such substances can the potential to cause or exacerbate anxiety. If you cannot quit on your own, seek the assistance of a health care provider or a support group.

Quit smoking and reduce or eliminate your consumption of caffeinated beverages.

Anxiety can be exacerbated by nicotine and caffeine.

Use stress-reduction and relaxation practices.

Relaxation techniques such as visualisation, meditation, and yoga are examples of anxiety-relieving techniques.

Make sleeping a priority.

Try to ensure you are getting enough sleep and feel rested. If you're having trouble sleeping, consult with your doctor.

Consume nutritious foods.

A nutritious diet rich in fruits, whole grains, vegetables and seafood may lower anxiety, but further research is needed.

Find out more about your disorder.

Consult with your doctor to discover what may be causing your unique illness and what therapies are best for you. Get your family and friends involved and ask for their assistance.

Maintain your treatment plan.

Take drugs exactly as prescribed. Maintain therapy appointments and complete any assignments assigned by your therapist. Consistency can make all the difference when it comes to taking your prescription.

Determine your triggers.

Learn what events or acts make you stressed or anxious. Practice the tactics you devised with your mental health professional so that you are prepared to deal with anxious feelings in these situations.

Maintain a journal.

Keeping track of your personal life can assist you, and your mental health physician in determining what is causing you stress and what appears to make you feel better.

Socialise.

Don't let fears keep you from spending time with loved ones or participating in activities.

Your concerns may not go away on their own, and if you do not seek treatment, they may intensify over time. Consult with your doctor or a mental health professional before your anxiety develops. It is easier to treat if you seek care as soon as possible.

Obsessive-Compulsive Disorder (OCD)

Sat, 16 Jul 2022 19:49:05 GMT

Obsessive-compulsive disorder (OCD) is a mental disorder in which individuals have unwanted and recurring thoughts, feelings, pictures, or sensations (obsessions) and respond with actions or mental acts (compulsions).

People with OCD frequently perform compulsions to temporarily erase or minimise the impact of obsessions, and not executing them causes misery. The severity of OCD varies, but if left untreated, it can impair one's capacity to perform at work, school, or at home.

OCD is believed to afflict more than 2% of adults at some point in their lives, and it can be accompanied by other illnesses such as anxiety disorders, depression, and eating disorders. It usually arises throughout childhood, adolescence, or early adulthood.

Obsessions, compulsions, or both are present in the diagnostic criteria for obsessive-compulsive disorder, where:

Obsessions are repeated thoughts, desires, or pictures that are perceived as intrusive and undesired, causing discomfort or anguish in most people. The individual attempts to ignore, suppress, or neutralise them with a different idea or behaviour.

Compulsions are recurrent behaviours or mental acts that an individual feels driven to perform in response to an obsession or in accordance with stringent restrictions. They are intended to alleviate worry or discomfort or to prevent a feared event or circumstance, but they are either unrelated to these outcomes or are excessive.

These obsessions or compulsions consume more than one hour of the individual's day or create clinically substantial suffering or impairment. They must not be better explained by the effects of a substance or another mental disorder or medical condition to be diagnosed with OCD.

Obsessions can vary greatly in their specifics: They may include contamination thoughts, a yearning for order, or forbidden thoughts concerning sex, religion, or danger to oneself or others.

Most persons with OCD resort to compulsions in reaction to their obsessions, which may include behaviours such as washing, rearranging or counting objects, seeking reassurance, or checking (to see if an oven is turned off or a door is locked, for example). They can also comprise mental behaviours that are not visible to others. Compulsions can momentarily alleviate symptoms of an obsession, such as anxiety, distress, or a sense that something is wrong.

People with OCD may also avoid people, places, or things that they believe would trigger their obsessions and compulsions. They also frequently exhibit dysfunctional beliefs, such as a heightened sense of duty, intolerance of ambiguity, perfectionism, or an exaggerated perspective of the importance of problematic ideas.

Individuals with OCD differ in their level of understanding of the disorder. Someone with high insight may identify that OCD-related beliefs (such as the belief that practising a compulsion will avert a dreadful event) are not true; someone with inferior insight may believe such beliefs are true or are likely to be true.

The degree of symptoms may fluctuate over time, but if not treated, the illness can last for years or decades.

Is it usual for OCD to have co-occurring disorders?

People who have OCD can often have another type of mental disorder. According to the DSM-5, approximately three-quarters of people with OCD have an anxiety disorder, such as generalised anxiety disorder or panic disorder; more than half have a depressive or bipolar disorder, and up to 30% have a tic disorder. OCD individuals may also suffer from various other problems, including body dysmorphic disorder, trichotillomania, and excoriation disorder.

How is OCD triggered?

Stress from a life-changing event, such as death, divorce, or abuse, can sometimes trigger obsessive behaviour. Obsessive, compulsive, or both symptoms are possible. Individuals may fear germs or require order in their lives, such as double-checking that everything is turned off and locked.

Causes

While the exact causes of obsessive-compulsive disorder are unknown, there are genetic and environmental risk factors. People with a parent, sibling, or child with OCD are more likely to get it themselves, and twin studies corroborate the role of hereditary influence in the disorder's development. Childhood physical or sexual abuse and other traumatic events are linked to an increased risk.

Treatment For OCD

Psychotherapy, medicine, or both are commonly used to treat obsessive-compulsive disorder.

Cognitive-behavioural therapy (CBT) , which is used to treat a variety of illnesses, and a specific type of CBT called exposure and response prevention are both research-backed forms of therapy for treating OCD (ERP). ERP involves exposing a person with OCD, first supervised by a therapist, to ideas, things, or situations that cause anxiety or lead to obsessions and compulsions and learning not to engage in habitual compulsions. This method tries to gradually diminish the anxiety caused by such thoughts and encounters, allowing the individual to better manage OCD symptoms.

OCD can also be treated with medications such as serotonin reuptake inhibitors (SRIs) and selective serotonin reuptake inhibitors (SSRIs). SSRIs are often recommended for numerous issues, including depression and anxiety disorders, and are considered to function by raising the quantity of the neurotransmitter serotonin in the brain.

10 Facts About Stress

Sat, 09 Jul 2022 14:51:59 GMT

Everyone experiences stress from time to time, but how much do you truly understand about it? Here are ten facts about stress that you may not be aware of... but should be!

1. Anyone can be affected.

Every year, millions of Americans visit their doctors for mental health difficulties, with stress being a primary cause. Money, work, and relationships are the most common sources of stress. Working adults are the most commonly afflicted, but stress may affect everyone, including children and animals!

2. A little stress is beneficial.

Stress is a natural reaction to a potentially dangerous circumstance that allows us to react fast. It can also drive us to make great changes in our lives and complete tasks. When we are stressed on a regular basis, both physical and emotional problems might develop.

3. Your nervous system regulates stress.

When we are threatened, our central nerve systems go into "fight or flight" mode. Our heart rates rise, our blood vessels constrict, and we become more intellectually aware. These changes in our bodies prepare us for quick action, either to confront the threat or to flee.

4. Everyone is affected differently by stress.

Stress manifests itself in a variety of ways, and not everyone will experience it in the same way. Some people are more affected by emotional symptoms like concern, restlessness, and irritation, whereas others are more affected by physical symptoms like headaches, muscle tension, or stomach troubles.

5. Stress can keep you awake at night.

Stress is a leading cause of insomnia, making it difficult to fall asleep or waking you up during the night. This causes fatigue and impaired concentration the next day. Get a good night's sleep by doing something calming before bedtime, such as taking a warm bath or reading a book. Breathing exercises are an excellent technique to relax and achieve a good night's sleep.

6. Stress can be both acute and chronic.

Acute stress is stress that is caused by pressures in your daily life. This is usually brief and might result in symptoms such as muscle tension, headaches, intestinal issues, and insomnia. Chronic stress occurs when you are exposed to a stressful scenario for an extended period of time. This can result in depression and an increased chance of acquiring additional health issues later in life. (See also: Stress Types: Acute and Chronic.)

7. Stress can have an impact on mental performance.

When you are under stress, your brain chemistry changes. Stress can make you feel worried, irritated, or sad, in addition to interfering with natural sleep habits. Stress also impairs your capacity to concentrate, make judgments, and can even make you forgetful. Your mental performance degrades when you have a hectic schedule.

8. Headaches can be caused by stress.

Stress causes muscle tension, which can result in headaches. It also causes the release of specific chemicals within your body, which might cause migraines in some people. If you suffer from migraines, you may notice that you have more migraines during stressful times.

Eat regularly, drink lots of water, and try some of our favourite breathing exercises to stay relaxed during the day to reduce your risk of headaches.

9. Muscular pains and tightness are caused by stress.

When you are worried, your muscles tense up. This is a natural, defensive mechanism that your body uses to defend itself from potential damage. When this muscle tension is maintained for an extended amount of time, it can cause tightness, knots, and pain. Massage is one of the finest ways to combat stress since it promotes both physical and emotional calm.

10. Stress can be effectively managed.

Fortunately, there are numerous methods for reducing stress. Eating a good, balanced diet, exercising regularly, and employing various relaxation techniques can all help to reduce stress and promote physical and mental well-being.

Anxiety

Fri, 24 Jun 2022 15:27:55 GMT

Anxiety is characterised by a persistent uncomfortable feeling of uneasiness, apprehension, and worry.

Being nervous or anxious on occasion is a normal aspect of life. However, for other people, this uneasy feeling can grow more frequent or powerful, taking over their lives.

Feelings of anxiety can cause physical symptoms such as:

Pounding heart (heart palpitations)
Abdominal pain
Cold/clammy hands
Diarrhoea and frequent urination
Shaky voice
Dry mouth/throat
Excessive sweating
Muscle tension
Nausea
Shaking
Trembling

Seeing a therapist can help you discover the reasons for your anxiety as well as its triggers, along with giving you support and assistance in overcoming anxiety's grip.

“Anxiety affects 13.7% of Irish adults at any point in time – that’s one in eight people”

Social Anxiety

Social Anxiety is the fear of social circumstances in which one must interact with other individuals. It can instil fear into many aspects of a person's life.

Behavioural symptoms of social anxiety include:

Having a constant fear of someone teasing, bullying or criticizing them.
Avoiding being the centre of attention.
Excessive worry when introducing themselves to other people.
Feeling embarrassed easily.
Fear when being around people in authority.
Feeling uncomfortable when someone is watching or observing them performing a task or doing something.
Avoiding eye contact and feeling uncomfortable meeting people’s eyes.
Feeling overly conscious of how you walk, write, talk or present yourself in public.

Accompanying feelings may include nervousness, high levels of fear, automatic negative emotions, trembling, dry mouth and muscle twitches.

You may not have to exhibit all of the symptoms listed to have anxiety or social anxiety. If you have recurrent symptoms of discomfort, you should see a therapist. You can call us at our office number, 085-1298287 , during business hours to get more information or click on this link to make a booking. at a time to suit you.

Tips for Dealing with Stress and Anxiety

Mon, 06 Jun 2022 15:18:10 GMT

Methods for effectively managing your reaction to stressful situations.

Slow Controlled Breathing

It has the potential to calm the neurological system. Breathe in, counting to 4; hold it for 1, breathe out counting to 8. This is an approach which has a neurological foundation. The parasympathetic nervous system, which comprises nerve fibres in the vagus nerve, opposes and reduces the emergency reactions of fight, flight, or freeze regulated by the sympathetic nervous system and communicated by norepinephrine and epinephrine during a slowed-down expiration. This soothing technique has been taught to first responders and people who are in stressful situations.

Meditation

It goes without saying that meditation is extremely popular. In some styles of yoga, combining it with calm, controlled breathing might be even more beneficial. Researchers have documented physical and emotional benefits such as reduced anxiety, muscle tension, and blood pressure.

Schedule Worry Time

One suggestion is to keep a journal and write down worries as they come, rather than obsessing over them. Then, arrange a time to think about them, say from 6:00 to 6:30 p.m., and plan ways to deal with them as much as possible, particularly when it comes to acting on things you can manage.

Positive Self-talk

People may overthink worst-case situations, even disasters that are unlikely to occur. Analyzing them rationally and convincing yourself of a more productive approach might be beneficial. This rethinking or re-framing might be part of a cognitive-behavioural treatment approach. Even after temporary failures, sports provide evidence of mental resilience: it has been noted that even an elite soccer player can miss their shot most of the time.

Physical activity

People who exercise or go for brisk walks 2-5 times per week often report feeling as calm as after taking anti-anxiety medication. Another option, particularly for people with less patience, is high-intensity interval training, which involves short bursts of work followed by rest intervals.

Flow-promoting activity

Controlling a flying simulator, planting garden bulbs, creating a portrait, or photographing birds are all possibilities. Outside of work-related, home-management, or everyday duties, these hobbies require concentration and physical engagement, as well as accomplishing things step by step.

Participation in social activities

Doing things with friends or family or talking can be effective stress relievers. That is one of the reasons why small communities can be resilient. This can be especially true when there is an opportunity to volunteer to aid others.

But hold on! There are others. We can add two more techniques to dealing with stress and anxiety:

Medication, if required

It is normally recommended by a qualified health care practitioner, such as an M.D., psychiatrist or primary care physician.

Censor Your Media Intake

You have the right to limit what you need to know and when you need to know it, whether it's news, social media, or emails. Some people recommend avoiding it first thing in the morning.

Some anxiety is normal, numerous forms of anxiety disorders can be identified, and anxiety is only one of the possible responses to stress. We hope the concepts presented here serve as a good starting point.

Stress Management

Thu, 19 May 2022 20:32:50 GMT

It's critical to understand how stress affects your body and develop effective stress management skills to make stress work for you rather than against you.

We all are subjected to stress in our daily lives. Because stress causes or influences the great majority of health problems, it's critical to understand how stress affects your body and develop effective stress management skills to make stress work for you rather than against you.

What Exactly Is Stress?

Stress is how your body reacts to life changes. There is no way to avoid stress since life entails constant change—from everyday, ordinary adjustments like commuting from home to work to adjusting to big life changes like marriage, divorce, or the death of a loved one.

Your goal should not be to eliminate all stress, but to minimise unneeded stress and handle the rest properly. There are certain common stressors that many people face, but each person is unique.

Causes of Stress

Stress may arise from many sources, which are referred to as "stressors." Because our perceptions of what is "stressful" are formed by our individual perceptions of what happens in life (based on our particular mix of personality traits, habitual thought patterns, and available resources), a situation may be perceived as "stressful" by one person but only "challenging" by another.

Simply said, one person's stress trigger may not be worrisome to another. However, certain conditions tend to generate higher stress in most people, increasing the risk of burnout.

For example, when we are faced with great demands but have limited control and few options, we are more prone to experience stress. We may also experience stress when we do not feel prepared, when we are assessed severely by others, and when the consequences for failing are steep or unpredictable.

Many people are stressed out because of their work, relationships, financial troubles, and health challenges, as well as more commonplace factors such as clutter or a hectic schedule. Learning how to deal with these pressures can help you feel less stressed.

Effects of Stress

Stress affects each of us in distinct ways, just as each of us perceives it differently. One individual may feel headaches, another may experience stomach distress, and a third may experience any of a number of additional symptoms.

While we all react differently to stress, there is a broad list of widely observed stress symptoms that range from minor to life-threatening. Stress can impair immunity, affecting nearly every aspect of health. Stress can also have a negative impact on mood. Developing a stress management strategy is frequently part of an overall wellness strategy.

If you are having physical symptoms that you believe are related to stress, consult your doctor to ensure you are doing everything possible to protect your health. Stress-related symptoms are not "all in your brain," and they must be addressed carefully.

Stress Reduction Techniques

Stress can be efficiently controlled in a variety of ways. The most effective stress management regimens typically involve a combination of stress relievers that address stress physiologically and psychologically while also aiding in the development of resilience and coping abilities.

Use Stress Relievers Right Away

Some stress alleviation strategies can calm the body's stress reaction in just a few minutes. These approaches provide a "quick fix" that helps you feel calmer in the moment, which can be beneficial in a variety of ways.

When your stress reaction is not activated, you may be able to tackle situations more deliberately and proactively. Because you are less prone to lash out at people in frustration, your relationships may be healthier. Stopping your stress response in its tracks can also save you from developing chronic stress.

Quick stress remedies, such as breathing exercises, may not strengthen your resilience to future stress or reduce the stressors you confront. However, once the stress response is activated, they can help to relax the body's physiology.

Form Stress-Relieving Habits

Some tactics are more difficult to apply when you are in the midst of a stressful scenario. However, if you practice them on a regular basis, they can help you manage stress in general by making you less reactive to it and more capable of rapidly and easily reversing your stress response.

Long-term healthy practices, such as regular exercise or meditation, can assist to develop resistance to stressors should they become a regular part of your life.

Communication skills and other lifestyle skills can aid in stress management and shifting our feelings from "overwhelmed" to "challenging" or even "excited."

Stress Reduction Through Healthy Lifestyle Habits

When Possible, Remove Stressors

You may not be able to completely eliminate stress from your life, or even the most significant stressors, but there are ways to reduce it to a bearable level.

Any tension that you can eliminate will reduce your overall stress burden. For example, eliminating even one toxic relationship can help you deal with other stressors more successfully since you may feel less burdened.

Discovering a wide range of stress management approaches and then selecting a combination that works for you can be a significant strategy for effective stress release.

FAQs on Stress

There are some frequent questions concerning stress and stress management that you may have.

Is all stress bad for your health?

There are various sorts of stress, and not all of them are bad. Eustress, for example, is a type of positive stress. However, chronic stress has been related to a variety of major health conditions and is the form of negative stress that receives the most attention in the media. 1 While we want to control or eliminate negative stress, we also want to maintain positive stress in our lives to keep us lively and alive.

However, if we experience excessive stress in our life, even "good" stress can contribute to high stress levels, leading to feelings of overwhelm or having your stress response triggered for an extended period of time. This is why it is still critical to learn to relax your body and mind on a regular basis and to avoid excessive stress wherever feasible.

How Can I Tell If I'm Overly Stressed?

Stress affects each of us in unique ways, not all of which are negative. In reality, the stress of living an adventurous life may be a terrific motivator and keep things interesting. However, when stress levels become too high, many people develop stress symptoms.

Headaches, impatience, and "fuzzy thinking," for example, might all be signs that you're under too much stress.

While not everyone who is stressed may exhibit these symptoms, many will.

If you find that you don't know how stressed you are until you're overwhelmed, it's critical to learn to notice your body's subtle indicators and your own behaviour in the same way that an outside observer might. You can use a body scan meditation to see how your body reacts to stress (it helps relax at the same time).

What Should I Do If I'm Feeling Stressed?

It's natural for us to feel stressed from time to time. While it is nearly impossible to eliminate times when events conspire and the body's stress response is triggered, there are ways to quickly reverse your body's reaction to stress, keeping your thinking clear and buffering the damage to your health, so you can deal with what's going on in the moment more effectively.

Is It Possible to Be Less Affected by Stress?

Regular stress management practices will help you eliminate some of your tension and make you more resilient in the face of future stress. You can try anything from a morning stroll to an evening journaling practice to simply making more time for friends. The key is to discover something that fits your lifestyle and personality so that you can stick with it.

How to Deal with Exam Stress

Tue, 03 May 2022 16:09:49 GMT

Stress levels can be higher than normal around the time of an exam. While a little stress might help you stay motivated and focused, too much can be detrimental to your efforts.

Exam anxiety can be really overpowering. It has the potential to be frustrating and draining. If everything seems to be getting the best of you, there are certain things you can do to keep your cool.

It may be difficult to revise a big volume of content in a short period of time. A perceived lack of knowledge of course material may cause stress.

Maintain a routine and take breaks regularly.

It is critical for success to take frequent study breaks as well as to schedule time for relaxation and exercise.

Mindfulness practice allows you to pay attention to what is happening in the present moment. Going for a walk, running, or going to the gym is not a waste of time. It's a great way to get your thoughts out of your head and can help you focus.

Another fantastic idea is to take a break from studying by watching your favourite television show or going to the movies.

Caffeine should be consumed in moderation.

Caffeine and energy drinks might give you a short rush of energy. They are, however, harmful to your health in the long run.

They can make you feel ill and disrupt your sleep and ability to focus, among other things. You'll be able to concentrate better if you take regular breaks. It is also critical to get enough sleep and to engage in physical activity.

Maintain command of expectations.

Exams can put significant external demands on students. These can be difficult to deal with, especially if they involve family members or people you admire. It would help if you remembered that this is your life and your exam and that you have complete control over both.

Here are some tips to help you manage your expectations.

Expectations should be based on your previous performance as well as the fact that you are giving it your all.
Place the test in its correct context. Can you explain how important it is in the great scheme of things?
Inform others about what you believe is a plausible possibility. Discuss your concerns with them, learn what they hope for you, and express your views and feelings to them.
Use your own and others' expectations to help you with your study.
Discuss your feelings with others and see if they can offer any advice or aid.
Inviting and receiving assistance from others, particularly family members, can be quite beneficial.
If things don't go exactly as you had hoped or planned, there are always other options. It makes no difference whether you are successful or unsuccessful; it does not indicate if you are a good or bad person.

These are not the kinds of things that examinations can assess. All they care about is how well you can present the information requested by the examiner on one day of your life. They are no more nor less than that.

Take good care of yourself.

It is easy to become overwhelmed by tests and lose sight of the value of self-care. If at all feasible, try to get a good night's sleep every night. It is recommended that you consume a lot of fruits and vegetables throughout this time period in order to stay healthy.

Inquire about and accept help.

If you are experiencing excessive feelings of stress, speaking with a teacher or a therapist may be therapeutic. It's also critical to seek and accept assistance from family members, if at all possible. This help could be of a practical nature, such as picking you up from the library. It could also take the form of emotional support in the form of advice or assistance.

If you need to contact someone impartial, dial:

Dial 1800 66 66 to reach Childline.

Dial 116 123 to reach the Samaritans.

Prospects for the future

Getting the best possible marks in your first option is wonderful if you're taking the leaving certificate. However, it is not the end of the world if you do not. There are other options for enrolling in your course.

It may imply postponing and acquiring practical experience, or it may imply continuing your study. If you fail many topics, you may choose to retake them or transfer to a different school after a year or two. If you accept another offer, you might discover that you like it or that it is better suited to your needs.

The exam hall is not the place to be stressed.

Regardless of the obstacles, there is always a light at the end of the tunnel. Exams begin and end, and the stress that comes with them should end at the end of the exam.

Nothing else can be done once the manuscript has been submitted. Following that, you should try to relax a little.

Understanding Complex PTSD

Mon, 25 Apr 2022 20:33:49 GMT

The term "trauma" is often used to describe a single incident or even post-traumatic stress disorder (PTSD). However, this is not the complete picture when it comes to traumatic stress disorder.

Another key component of what we refer to as trauma is complex post-traumatic stress disorder (complex PTSD), often known as C-PTSD. While it is not usually about one catastrophic event, such as a war, a car accident, or a sexual assault, these kinds of catastrophes can also be included.

Complex post-traumatic stress disorder (PTSD) is less evident than a significant one-time occurrence in many cases since it typically involves what we did not experience rather than what we did encounter. The presence of developmental and/or attachment trauma is a common occurrence in the development of CPTSD. When we were young, it's possible that we didn't feel connected to one or both of our major caregivers because of a lack of attunement, mirroring, and connection. That would, without question, be a traumatic experience.

When we are young, we have difficulties with our own self-concept because we do not feel safe, seen, or heard, and we do not have anyone to console our young and still developing neurological systems. Young minds and bodies require scaffolding supported by the neurological system of another person, someone who can give you a sense of safety and security. Who possesses a strong feeling of self-control and tranquilly. Attachment and co-regulation are at the heart of what it means to be human. Because of this, we may experience discomfort and dysregulation due to a variety of factors, particularly as we get older and more complex.

That is exactly what "treatment" is intended to correct. It is for this reason that secure connections are so important in the healing process. In many cases, we require the assistance of someone skilled in teaching us how to comfort ourselves as well as someone who can teach us how to manage our nervous system for a period of time.

In reality, trauma is more about our internal perception of what is happening in relation to the people around us than it is about the actual event itself. Alternatively, we may have done so in response to an overwhelming experience that we were unable to contain or analyse in the moment.

While the concept of complex post-traumatic stress disorder (C-PTSD) is not new, it is not yet included in the fifth edition of the "Diagnostic and Statistical Manual of Mental Disorders" (DSM-5), and as a result, it is not officially recognised by many medical professionals. Although I am hopeful that it will happen soon, I am also hopeful that we will be able to begin properly diagnosing the myriad symptoms and offering the needed therapy and help at the earliest opportunity.

One of the most common reasons for a dysregulated neural system is trauma and/or early attachment or developmental difficulties. The good news is that we can correct those shortcomings at any point in our lives, and fortunately, the brain is infinitely malleable through neurogenesis, which means that we can and do recover when necessary.

How You Might See the World

Wed, 13 Apr 2022 16:04:38 GMT

These beliefs may be influencing your life without your knowledge. A schema is a long-lasting negative pattern that starts throughout childhood or adolescence and continues to grow throughout our life. There are numerous schemas that, if formed in childhood, might have a negative impact on how one perceives the world.

A person may not even be aware that they have schemas; in fact, the ideology may appear to be quite normal. When people are aware of their schemas, they may choose how to respond to and combat them.

Our schemas shape our perceptions of the world. In most cases, you accept these ideas without examination and may be unaware that they exist. They are self-perpetuating and resistant to change, but they can be changed with appropriate treatment.

For example, even as adults, children who adopt a schema that they aren’t good enough rarely dispute this notion. They can be the best-selling author of a well-known book series and still feel inadequate at home. Schemas try to shape your experiences and push you to live in a way that perpetuates them.

When our needs are not addressed as children, we develop schemas. In maturity, the schema, functioning as its self-serving self, frequently inhibits these needs from being met.

Relationships are an excellent example of how these schemas can endure. If we do not have solid bonds with our caretakers as children, we will often discover that the same patterns are duplicated in our adult relationships. Schema therapy, which was first offered in 1990, identifies 18 schemas. Take note of any schemas that look familiar to you or someone you know. Self-awareness is a skill!

1. Emotional Deprivation

This schema denotes the assumption that your basic emotional needs will never be addressed. These requirements can be divided into three categories: nurturance, empathy, and protection. Nurturance is concerned with the need for proximity, affection, or love. Empathy is our desire to be understood. Our need for guidance, direction, or advice is protection. This paradigm is common among adults with more distant parents who did not fully care about their child’s emotional needs.

2. Abandonment/Instability

This is one of your dominating schemas if you are afraid of being abandoned. People who have this schema typically assume that they will quickly lose everyone with whom they build an emotional relationship. This paradigm could emerge in a variety of ways during childhood. Was there a particularly damaging upheaval in your home life (for example, the death of a caregiver)? Were your parents uneven in their attention to your needs?

3. Mistrust/Abuse

This schema refers to the anticipation that people will take advantage of you on purpose somehow. People who have this schema expect others to injure, cheat, degrade, or mistreat them, and they may frequently think in terms of attacking first or getting revenge later.

4. Social Isolation/Alienation

This schema refers to the notion that one is isolated from the rest of the world and/or that one is not a part of any community. This idea is frequently formed due to events in which children notice that they are different from other individuals.

5. Defectiveness/Shame

This schema relates to the assumption that you are terribly broken and that if others become close to you, they will see through you and abandon you. This perception of being defective and inadequate frequently leads to feelings of shame. Individuals who develop this schema grew up in homes where one or both parents were critical and may have made them feel unworthy of love.

6. Failure

This schema refers to the notion that you are incapable of excelling or even functioning at a similar level to your peers in your personal life, work, school, or sports. Did you grow up in a household where anything less than an “A” was considered a failure? If you had similar experiences as a child, you might have established this schema.

7. Dependence/Incompetence

This schema refers to the conviction that you cannot conduct daily responsibilities adequately and independently. In general, children with this schema were not encouraged by their parents to act independently or to have confidence in their ability to care for themselves.

8. Vulnerability to Harm and Illness

Do you ever feel like your personal doomsday clock is ticking? This schema refers to the assumption that your next great calamity, whether physical, financial, or mental, is on the horizon. Having this schema may lead to extreme precautions being taken to protect oneself. Many people may have grown up with a scared parent who taught them that the world is a hazardous place.

9. Enmeshment/Undeveloped Self

People who struggle with enmeshment frequently lack boundaries and are overly emotionally invested in their relationships. It may also involve a lack of one’s own sense of self and a lack of inner direction or compass. This schema is frequently brought on by domineering, abusive, or overprotective parents who hinder their children from developing their own sense of self.

10. Grandiosity/Entitlement

This refers to the belief that you are better than others. Some people may place an excessive emphasis on details that they believe demonstrate their superiority (e.g. being amongst the most wealthy or successful). Individuals with this schema engage in these activities to gain power and control rather than seeking acceptance or attention.

11. Insufficient Self-Control or Self-Discipline

This schema relates to the inability to withstand any discomfort while pursuing your goals and the inability to avoid expressing your impulses or sentiments. You may have an undue emphasis on avoiding pain, conflict, confrontation, or responsibility in its lesser version. When a person’s lack of self-control is excessive, illegal or addictive conduct may emerge.

12. Subjugation

This is an overabundance of giving up control to others because you feel pressured. This behaviour is typically used to avoid conflict, anger, or abandonment. People who hold this schema believe that their own experiences, thoughts, feelings, and desires are not as important as those around them. Subjugation can frequently result in a buildup of rage over time, manifesting as undesirable symptoms such as passive-aggressive conduct or anger outbursts.

13. Self-Sacrifice

This schema denotes the excessive sacrifice of one’s own wants to assist others. Common reasons include avoiding inflicting pain on others and avoiding shame from feeling selfish. This can lead to the conclusion that your own needs are not being satisfied satisfactorily, and you may get resentful of people for whom you are making sacrifices.

14. Emotional Inhibition

This belief is often based on the assumption that you must restrain natural behaviour, emotion, or communication. This is frequently done to prevent other people’s judgement, feelings of embarrassment, or losing control of your instincts. Furthermore, you may have difficulties showing vulnerability or freely conveying your wants or feelings, and you may overlook emotional experiences due to an overemphasis on logic.

15. Approval Seeking/Recognition Seeking

This schema refers to prioritising the approval and recognition of others over your own actual needs and sense of self. It can also include putting too much emphasis on status and beauty in order to acquire recognition and acceptance.

16. Pessimism/Negativity

This schema refers to a lifetime tendency to focus on the unpleasant parts of life while minimising, ignoring, or dismissing the positive aspects. People with this schema have difficulty appreciating things because they are constantly preoccupied with factors of discomfort or prospective future troubles.

17. Unyielding Standards/Hypercriticality

This schema relates to the assumption that you must fulfil exceptionally high performance or behavioural criteria. This is frequently done to avoid criticism by the person who has this belief pattern. Perfectionism, rigidity, and living by a lot of unnatural “shoulds” in numerous areas of their life (e.g., we “should” constantly be productive) are common manifestations of unyielding standards. This schema frequently wreaks havoc on a person’s ability to experience pleasure and relaxation, and it can have a severe impact on health, self-confidence, and relationship satisfaction.

18. Punitiveness

This is the concept that people should be severely punished when they make mistakes. People that have this schema are critical and unforgiving. This frequently manifests as persons who are furious, intolerant, disciplinary, and impatient with people (including themselves) who fail to achieve their standards.

Unhelpful Responses to Schemas

Surrender, evasion, and overcompensation are the three most common maladaptive responses to schemas.

Surrender of the schema

The term “schema surrender” refers to how people passively give up to the schema. They accept the schema as true and then act in ways that confirm it.

A person with an abandonment/instability schema, for example, may choose partners who are unwilling to commit to long-term relationships. They’ll fall for people who aren’t emotionally prepared for a relationship or who are “ideal” but married. People want to be correct more than they want to feel good. If we feel something is true, you will do everything in your ability to make that fact a reality, even if it means sacrificing your own happiness.

Avoidance of the schema

The manners in which people avoid activating schemas are referred to as “schema avoidance”. Schema avoidance can be classified into three types: cognitive, emotional, and behavioural.

Cognitive avoidance refers to people’s efforts to avoid thinking about upsetting occurrences.
Emotional avoidance refers to automatic or voluntary attempts to avoid unpleasant emotions.
Behavioural avoidance is the activity (or lack thereof) of avoiding situations that elicit schemas and the related psychological discomfort.

Overcompensation in the schema

The third type of overcompensation is schema overcompensation. To avoid activating the schema, the individual appears to behave in a manner that appears to be the polar opposite of their schema. You may appear to be acting healthily, but overdoing it is just another extreme with its own set of consequences. More than likely, you will merely create more problem patterns that will result in your schemas being triggered in the end.

These early maladaptive schemas can emerge in many types of households, from abusive to well-intentioned. Now that you understand what these schemas are and how you might be reacting to them, you can pick a different path.

What Is Anger?

Mon, 11 Apr 2022 16:22:52 GMT

Like joy, sorrow, concern, or disgust, anger is a basic human emotion. These emotions have evolved throughout human history to ensure survival.

That’s why anger is linked to the sympathetic nervous system’s “fight, flight, or freeze” response. Fighting, on the other hand, isn’t necessarily about punching. To address injustice, communities may pass new laws or enforce new norms.

Of course, extreme or regular anger can strain relationships and affect one’s health. Stress hormones linked to anger can damage neurons in brain areas linked to judgement, short-term memory, and the immune system.

If you have chronic or frequent anger outbursts, learning to identify and negotiate this powerful emotion can help you develop and change.

The feeling of anger is universal. A car being cut off on the road or a manager insulting an employee creates anger. People struggle to regulate their emotions. However, letting go of anger doesn’t deliver the catharsis people desire; it feeds on itself. Understanding anger’s sources, triggers, and effects and learning to control it may be the best approach.

What causes anger?

It’s intriguing why some people ignore annoyances while others explode in anger. It is proposed that the combination of the trigger event, the individual’s qualities, and their evaluation of the situation cause anger.

The trigger is the event that causes the anger, such as being cut off in traffic or being screamed at by a parent. Individual traits include narcissism, competitiveness, low frustration tolerance, and pre-anger signs like anxiousness or fatigue. Consideration of the situation’s blameworthiness, unreasonableness, and punitiveness is critical. These factors combine to determine whether or not people feel angry.

What personality traits are linked to anger?

According to a study, anger is linked to high neuroticism and low agreeableness. Beyond the Big Five personality traits, anger is linked to certain behaviours and attitudes. Some examples:

• A sense of entitlement (believing one’s rights above others)

• Focusing on uncontrollable factors (such as a partner’s behaviour).

• External emotional regulation (controlling one’s environment to regulate emotions)

• Control is external to the body (believing sources outside of oneself control well-being)

• Refusal to consider opposing views (viewing different perspectives as threats)

• Low pain tolerance

• Uncertainty Tolerance

• A fixation on blaming

• Ego shaky

Is anger a spectrum?

Anger is a basic emotion that takes several forms depending on its roots. Justified anger is a moral outrage over global injustices, including human rights abuses and violent relationships. Justified anger can be used to effect change in the short term.

The daily challenges can cause frustration and anger. When someone tries to dominate, intimidate, manipulate, or control another, they use aggressive anger. Temper tantrums occur when an individual’s unreasonable or unsuitable goals and requirements are not met.

How do men and women deal with anger?

Studies frequently indicate that common assumptions about gender, anger and violence are incorrect, such as men being angrier than women. Men and women just express anger differently.

Why can it feel good to get angry?

Unlike anger triggered by interpersonal conflict - a transgression or betrayal - moral indignation is motivated by self-esteem rather than exposing others’ wrong behaviour. This type of outrage, called virtue signalling or moral grandstanding, may promote one’s virtues while spotlighting others’ vices. In essence, slamming others promotes oneself.

People sought and kept high social positions in small-scale cultures. Expressing outrage at the actions of others may serve to elevate one’s standing, which may explain why anger often feels good.

Why do we crave vengeance?

Remembrance, feeling betrayed or insulted and wanting to exact revenge. Inaction leads to vengeance or aggressive fantasies.

To recover strength and stability, vengeful thoughts may occur to defend oneself from lost confidence and self-efficacy.

Victims and damaged individuals are more likely to consider retribution. They are more common among PTSD clients.

Why do people hold grudges?

“Forgive and forget” is a well-meaning but difficult to apply advice. Many people have deep grudges even if they don’t want to. Grudges have identity; therefore, they are conceivable. Grudge-holders are aware they have been wronged. This identity feels right and solid.

But grudges don’t make people feel better or heal their pain. By focusing on the incident and its consequences rather than the perpetrator, people can assimilate the experience and let go of animosity.

How does unrelenting anger affect you?

Anger is a powerful emotion. As a result, adrenaline and other chemicals are released. The heart beats faster, and the muscles stiffen. Prolonged exposure weakens the immune system and cardiovascular system, potentially reducing life.

Excessive wrath can cause rifts in relationships, employment challenges, and legal and financial issues. Anger impairs one’s ability to think clearly, leading to poor judgement and decision-making. It’s often the root of substance abuse issues, domestic violence, and abuse.

Anger Management

Anger, like all emotions, requires self-awareness. This can prevent it from becoming unfriendly, aggressive, or violent.

Anger management support groups can help people understand their feelings and learn to control them. Cognitive restructuring can help individuals or groups rethink poisonous, inflammatory views.

Outside of treatment, deep breathing, emotion labelling, and problem-solving can help people learn to regulate their anger independently.

To restrain my anger?

If you are frequently overcome by anger, it can help identify triggers. To appropriately deal with anger, one might intervene at several points throughout the way.

1. A regular sleep schedule might assist you to avoid becoming aroused by a lack of sleep.

2. Consider the evidence: Think about what evidence you have to support your angry assessment. Consider diverse viewpoints.

3. Take long, slow, deep breaths: Use the diaphragm rather than the chest.

4. Adversity does not successfully release anger.

5. Recognise that anger is understandable when wronged, treated unfairly, or provoked.

Managing reasonable anger

For example, a co-worker who never contributes to collaborative projects may warrant a distinct set of anger management approaches. In some cases:

1. Get out of the nagging circumstance. This will help you quit ruminating and formulate a plan of action.

2. Set aside time to think about ways to prevent the recurrence of the problem.

3. Rather than violence, communicate your anger assertively and constructively.

How can I avoid becoming angered?

Anger often results from misinterpreting others’ actions and imbuing them with our own meaning. “He cut me off on purpose!” can anger someone. “She was in front of me, yelling at me. She deserved to be hit!” If the “perpetrator” attacks on purpose, the “victim” has no choice but to retaliate.

Considering opposing viewpoints and controlling emotions can help moderate anger. “They may not have seen me, or they may have had a bad day.” It is unrelated to me.”

How to handle angry people:

Angry persons that are aggressive, disrespectful, or even threatening should be dealt with as follows:

1. Examine your anger’s justification. You might be able to help.

2. Keep your cool. Yelling, cursing, or raising your voice may exacerbate the issue. Speak gently and calmly.

3. Avoid character assassination. It’s not proper to discuss bigger topics during a heated debate.

4. Know when to back off. If you don’t expect a pleasant outcome, quit the conversation or walk away.

5. Take care. Anger need not be violent. If you feel in danger, leave immediately.

What does anger management teach you?

Anger management includes understanding one’s own anger and developing coping methods. This method involves identifying the root reasons for anger, generating solutions, and improving communication and problem-solving abilities.

No one should be squelched by anger control. Anger protects us. However, it often protects a fragile ego, including guilt, shame, and fear. Increasing self-worth and fostering personal ideals might diminish anger.

How do therapists cope with anger issues?

Angered clients who mistreat or harm others can be difficult to reach in therapy. A client’s most sensitive sentiments may have to be admitted to overcoming their anger, which may go against their emotionally detached, action-oriented persona. To feel in control and avoid suffering, they may frighten and intimidate the therapist.

The therapist can be persistent with the client without becoming provocative. The client may feel comfortable discussing personal flaws that drove anger and abuse with enough time.

Depression

Depression is characterised by continuous sorrow, emptiness, or hopelessness. Sleep and appetite disruptions are among additional issues that reduce enjoyment and pleasure. Depression and anger are associated in research and clinical practice. Inner suffering such as sadness, powerlessness, remorse, concern, inadequacy and solitude is reacted to and distracted by anger. Anger can both be an expression of and a relief from the misery of underlying despair. A similar amount of internalised anger, such as self-blame and dissatisfaction, contributes to depression in many seeking depression treatment.

What Causes Depression?

Thu, 24 Mar 2022 16:02:46 GMT

While depression is very common—one out of every ten people suffers from it at some point during the year—it is still a mystery. Almost any negative experience or setback can set off a depressive episode.

External triggers, such as losing a parent (especially while young), losing a career, or having a severe sickness, or internal and invisible triggers, such as obsessing over the most common of experiences, a failed relationship, are examples of external triggers. People's vulnerability varies depending on their biological inheritance, parental heritage, thinking styles, coping skills acquired or intentionally developed, and the degree to which events allow them to affect their fate.

What are the common causes of depression?

The quantity of stressors encountered in life is consistently linked to depression, and the effect is cumulative—the more stressors accumulated over time, the higher the risk of becoming depressed. Most people regard the death or dissolution of a meaningful relationship as a substantial source of stress that necessitates significant adjustment.

Loneliness is a physical and mental stressor, and while it is well-known that loneliness is prevalent among the elderly, it is also on the rise among the young, who increasingly report having few close friends. Job loss or the fear of job loss is a cause of ongoing anxiety for practically everyone. Even tiny bumps on life's road might become huge stressors if you don't have a wide range of coping abilities.

Does depression have a hidden trigger?

Depression can appear out of nowhere for no apparent reason, even though it usually occurs in response to some form of setback. It might even happen when everything seems to be going swimmingly in your life. Basic views about life, love, and labour and ways of interpreting life's twists and turns are frequently hidden from conscious awareness, and many of these beliefs are learned at home during childhood.

Furthermore, people may achieve long-awaited goals only to discover that they do not provide the emotional pleasures they secretly or openly anticipated. People may believe they don't have the right to be depressed in such circumstances, even feeling ashamed of it. Cognitive-behavioural therapy is quite good at uncovering and addressing these kinds of issues.

Can stress bring on depression?

The frequency and severity of main pressures experienced throughout life have been consistently linked to depression in studies. Poverty, for example, is a major, long-term stressor that is difficult to change and is strongly linked to the risk of developing depression. However, attitude significantly affects how people perceive stress to the degree that it is still being researched.

To keep people aware, some stress is required. It's not simply that different conditions stress human systems to various degrees; it's also how people perceive certain situations, such as taking final examinations. People who view stress as a challenge rather than a problem are more likely to summon good emotions rather than negative ones. Additionally, they are immune to the harmful effects of stress hormones on the body and mind.

How do thinking styles influence depression?

These thinking errors, or cognitive distortions, are highly associated with depression. They include obsessing over mistakes or unpleasant experiences, rushing to catastrophic conclusions from one or two setbacks, and overgeneralizing based on insufficient information.

Such thinking suffocates the brain with negativity, breeding self-doubt and misery if left unchecked. Furthermore, research has shown that negative thinking styles like catastrophizing alter physiology. Researchers discovered that they increase levels of the stress hormone cortisol and pro-inflammatory chemicals in the blood and increase response to painful stimulation. Fatigue, delayed reaction time, cognitive sluggishness, and loss of appetite are symptoms of the inflammatory response, which are typically connected with both disease and depression.

Do adverse experiences always result in depression?

According to research, there is a clear link between negative childhood experiences, such as verbal or physical abuse or family disruption caused by a mentally ill parent, and the lifetime risk of depression. Studies have shown verbal abuse to more than double the likelihood of depression throughout one's lifetime. A key source of stress is negative events.

Whether they mobilize resources for effective coping or deplete them relies partly on the situation and the individual. A youngster who is subjected to verbal or physical abuse at home or at school and has no way of escaping the abuse is more likely to become depressed. Situations may be unchangeable, but attitudes, interpretations, and meanings of experiences are always in the hands of the individual and can impart resistance to depression and other diseases.

How does perfectionism lead to depression?

Perfectionism is a never-ending bad grade. Those who are enslaved by it not only have high expectations of themselves, but they are also constant self-critics who constantly pass harsh judgment on themselves. They concentrate on the precise thing they are trying to avoid: failure and bad feedback. Perfectionism keeps people entirely focused on themselves, always finding fault with themselves, preventing them from taking on potentially rewarding challenges.

When perfectionists complete a task, they cannot feel satisfied because their constant worry about making mistakes causes them to be paralyzed by doubts about their abilities—constantly focusing on the negative results in a distorted perspective of themselves, self-doubt, and feelings of worthlessness. Perfectionists are prone to sadness since their self-worth is based on attaining all of their objectives—a condition that they will never achieve by definition.

How does learned helplessness contribute to depression?

Learned helplessness is a mental state in which people believe they have no way of getting out of unpleasant or painful situations, frequently due to childhood abuse or neglect, and hence make no effort to change them, even when it is possible. Passivity as a result of this might prevent people from taking any steps to avoid a problem, aid themselves when one occurs, or seek help from others, compounding their own suffering and precipitating feelings like hopelessness, which are hallmarks of depression. Because helplessness is acquired, the notion that no action matters can be unlearned; a realistic grasp of what can and cannot be managed in life is also part of the healing.

What is inflammation's function in depression?

There's mounting evidence that depression causes inflammation and that the inflammatory response causes or worsens depression. According to neuroscientists, there is a lot of crosstalk between neuronal circuits and inflammatory pathways in the brain. Negative thoughts can cause emotional distress.

Pain, like all other signals of injury, mobilizes a variety of immune cells to assist in subduing the cause, which results in inflammation. An inflammatory reaction is known to be induced by stress. Many antidepressant drugs fail due to the existence of inflammatory cells in the brain; they do not address inflammation.

How does loneliness lead to depression?

Loneliness has many negative effects on the body and psyche. It causes a significant amount of stress and is associated with the release of stress hormones, which have been shown to impair cognitive functions like learning and memory retrieval. Loneliness also amplifies the perception of all other stressors. It impairs immune system function and is a common cause of inflammation, which is a known cause of sadness.

Loneliness causes us to feel sad, and sorrow depletes our energy and causes all body processes to slow down. Loneliness is thought to be even more harmful to one's health than cigarette smoking because companionship is such a great buffer against any human suffering.

What happens in the brain with depression?

A "chemical imbalance" in the brain, according to many individuals, is the source of depression. Experts say that depression is significantly more complicated than that and that thinking of it as a solely biological brain condition is counterproductive.

Instead, depression might be thought of as a behavioural shut down in response to profoundly unpleasant conditions over which you have little personal control, few tools for dealing with them, and limited social support. Memory problems, sluggish thinking, inability to perceive pleasure, lack of food and sex interest, and heightened pain sensitivity are all symptoms of the response.

Neuroimaging studies have shown that depressed persons have altered brain function, which is often linked to deficiencies in connectivity between brain areas that should operate together. Studies have also shown that these changes can be reversed as depression fades.

Are there risk factors for depression?

While heredity is thought to play a role, no one gene or combination of genes has been identified; instead, it appears that a vast number of genes—possibly adjustable by food or behaviour—each contribute a minimal degree of vulnerability that could lead to depression in stressful situations. People who are predisposed to worry excessively, have low self-esteem, are perfectionists, are sensitive to personal criticism, or are self-critical and pessimistic can also be at risk of depression. The attribute of neuroticism is one of the Big Five personality factors that is reliably linked to depression susceptibility. It indicates how easily the negative affect system is triggered. People with high trait neuroticism are more likely to be distressed by events, worry, and doubt themselves in ways that are out of proportion to their circumstances. Furthermore, studies show that women are at a higher risk of depression after a divorce than males and that men are at a higher risk after financial, occupational, or legal difficulties.

Will I be depressed if my mum or father was?

Depression can be passed down down the generations in several different ways. Parents and children may share a set of genes that make them vulnerable to depression. More subtly, parents might engage in depressive thinking and explanatory patterns, which children inadvertently pick up from the air they breathe at home every day.

When women with young children are depressed, there is a lot of evidence indicating they don't engage with their kids. As a result, babies may be unable to form the deep emotional bonds necessary for them to grow, cope with stress, develop emotional regulation, and become responsive to others. The best method to treat difficulties in children is to treat their depressed mothers.

Is there a link between anxiety and depression?

According to experts, anxiety and depression are two sides of the same coin. Both include ruminating on previous events (in sadness) and future events (in anxiety). Sustained anxiety has also been linked to depression. Persistent anxiety affects more than half of all persons who have severe depression. Difficulty concentrating, insomnia, negative thinking, and loss of appetite are only a few of the symptoms shared by the two illnesses. Anxiety is relieved by many of the same medications used to treat depression.

Why is depression becoming more common?

The prevalence of depression is rising, particularly among the young. While there is a 20% lifetime risk of depression, the highest rates are currently found among young adults from 18 to 29, with the lowest rates among those over 65.

Experts point to several factors that make the young particularly vulnerable. They range from social issues such as a lack of a meaningful job to individual variables such as a lack of coping skills resulting from overprotective parenting. There are also cultural considerations. Children's options for free play, in which they experience joy, make friends, learn social skills, and learn how to exercise control over their own lives, have been reduced due to rising safety concerns and a decreased tolerance for risk.

Are women more at risk of depression than men?

Women are 1.7 times more likely than males to experience depression worldwide, and this disparity begins in adolescence. Although boys and females have equal rates of depression before puberty, the gender disparity in depression is significantly more significant in younger women. Social, cultural, and biological factors have all been identified in studies.

Internalizing symptoms, such as physical pain and other somatic problems, social withdrawal, and self-blame, are more common in women, whereas externalizing symptoms, such as irritability, hostility, aggression, and drug abuse, are more common in men. Furthermore, childbirth is linked to a specific type of depression, which is thought to be connected in part to the rapid hormonal changes that occur postpartum and the significantly increased demands of new motherhood.

What Is Depression?

Tue, 15 Mar 2022 21:44:22 GMT

The World Health Organization has stated that depression is the most significant cause of disability worldwide. Over 300 million people, worldwide are affected by the disease.

This mood illness may appear out of nowhere or follow a personal loss or defeat, which may result in persistent emotions of despair, worthlessness, hopelessness, helplessness, pessimism, or guilt. Depression also makes it difficult to concentrate, stay motivated, and perform other essential tasks.

The World Health Organization has stated that depression is the most significant cause of disability worldwide. Over 300 million people, worldwide are affected by the disease. And the illness is becoming more common across the world. A total of 15 million Americans are affected by the condition, with a growing proportion of young people.

Major depression, dysthymia, and seasonal affective disorder are all examples of depression. Bipolar disorder is also characterised by depressive episodes.

Depression is a complicated disorder which affects numerous body systems, including the immune system, either as a cause or an effect. It interferes with sleep and appetite, causing weight reduction in certain situations and contributing to weight gain in others. Anxiety is frequently associated with depression. According to research, the two illnesses not only co-occur, but their vulnerability patterns overlap.

A complete knowledge of depression has eluded researchers due to its complexity. There is emerging evidence that depression is a natural bodily defence mechanism, a kind of shutdown or immobilisation in response to danger or defeat, that is supposed to conserve energy and help you survive.

Researchers have found some evidence that depression susceptibility is linked to food, both directly (due to insufficient intake of nutrients like omega-3 fats) and indirectly (due to the diversity of bacteria in the gut). However, depression affects both individuals who suffer from it and those who care about them, as it affects their emotions and thoughts and bodies. It creates agony for those who suffer from it and those who care about them. Children’s depression is becoming more common.

Depression is very treatable, even in the most severe cases. Because the disorder is frequently cyclical, early therapy may help avoid or delay recurrence. Many studies demonstrate that cognitive behavioural therapy, which targets unhelpful thought processes, is the most effective treatment, with or without the use of antidepressant medicines. Moreover, evidence is rapidly growing that regular mindfulness meditation, either alone or in combination with cognitive therapy, can prevent depression before it begins by reducing reactivity to distressing experiences, effectively allowing attention to be disengaged from the repetitive negative thoughts that frequently set the mood spiral in motion.

What Are the Signs of Depression?

Not everyone who is depressed exhibits all the signs and symptoms. Some people have a few symptoms, while others have a lot. Symptom severity may vary from one person to another and with time.

A persistent gloomy, anxious, or empty attitude; feelings of hopelessness or pessimism; and feelings of guilt, worthlessness, or helplessness are all common symptoms of depression. It could also include a loss of interest or pleasure in previously cherished hobbies, and activities, such as sex. Restlessness, impatience, and difficulties concentrating, remembering, or making decisions are also prevalent, as are decreased energy, weariness, or a sense of being “slowed down.” Many people who are depressed experience suicidal or death thoughts.

Sleep (insomnia, early morning rising, or oversleeping) and eating habits may be disrupted in those who are depressed (appetite changes such as weight loss or gain). Stomach problems, headaches, and chronic pain are examples of persistent physical symptoms.

What Causes Depression?

A variety of factors cause depression. Rather, a mix of genetic, physiological, environmental, and psychological factors are most likely to blame. A depressive episode can be triggered by significant unpleasant experiences such as trauma, losing someone close, a challenging relationship, or any other stressful scenario that could overwhelm one’s ability to cope. Depressive episodes may follow, either with or without an obvious trigger.

On the other hand, negative life situations do not always lead to depression. According to research, excessive rumination and negative thought patterns, especially about oneself, are only put in motion when such events occur.

According to research, the brains of people who have depression look different from those who do not, using brain-imaging technology such as magnetic resonance imaging (MRI). The regions of the brain that control emotion, thinking, sleep, food, and behaviour, in particular, appear to be malfunctioning. It’s unclear which changes in the brain are the cause and which are the result of depression.

Some types of depression run in families, implying that there may be a genetic component to the condition.

How Is Depression Treated?

Even the most severe symptoms of depression are often treatable. As with many other illnesses, the earlier treatment begins, the more effective it will be, and the less likely a recurrence will occur.

An assessment by a physician is the first step in getting the correct treatment for depression. Certain drugs and other medical illnesses, including viral infections or thyroid problems, can mimic depressive symptoms and should be ruled out. The doctor should inquire about the patient’s alcohol and drug usage and any thoughts of death or suicide.

Depression can be treated in various ways once it has been diagnosed. Medication and psychotherapy are the most popular therapies. Many studies suggest that cognitive behavioural psychotherapy, either alone or in combination with medication, is highly successful.

Psychotherapy works with the thought patterns that lead to depression, and studies demonstrate that it reduces the likelihood of recurrence. Drug therapy can help people with symptoms like severe anxiety so they can participate in effective psychotherapy.

Natural Approaches to Treating Depression

Depression necessitates active treatment since it can have long-term effects on brain function, making recurrence more likely. A future episode of depression is more likely the longer a depression episode lasts.

However, there are a variety of techniques to treat depression, and some of the most effective, particularly in cases of mild to moderate depression, do not involve a prescription or any form of medical intervention.

Depression can be compared to a deep hole, and getting out of it requires some time and work. However, it is typically feasible by learning new ways of thinking and acting. Nutrition also has a role.

Depression and Your Health

Emotional pain has a negative impact on your health: A cardiac incident is three times more likely in people who suffer from depression. Depression affects the entire body by lowering the immune system, making people more susceptible to viral infections and, in the long run, cancer—a compelling justification for early treatment. It also disrupts sleep, contributing to feelings of drowsiness, exacerbating problems with attention and concentration, and putting one’s health at risk.

Depression has also been linked to an increased risk of diabetes and osteoporosis in those who suffer from it. Dysthymia, a disorder characterised by years of low energy, low self-esteem, and little ability to experience pleasure, is a form of depression that can present as a prolonged low mood.

Living with Depression

Everyone can have a bad day, now and again. Clinical depression, on the other hand, can be a more pervasive sense of unpleasant ruminating, a grim perspective, and a lack of energy. It’s not an indication of personal weakness, nor is it a condition that can be wished away. People suffering from depression are unable to simply “get themselves together” to recover.

It doesn’t help that modern life is becoming increasingly stressful. There is a cultural trend away from direct social interaction favouring technological connection and a focus on material prosperity at the expense of rich experiences and social touch, emphasising early childhood achievement at the expense of free play. Everyone has a role to perform.

However, as unpleasant as depression is, there is some evidence that it may serve a beneficial purpose by forcing those who suffer from it to focus on problems as a preliminary to overcoming them. Depression, according to some psychologists, might help a person achieve much-needed self-awareness.

The Major Forms of Depression

When most people talk of depression, they’re referring to unipolar depression, which is defined as a persistent condition of melancholy, apathy, hopelessness, and exhaustion. Major depression is another name for it.

Bipolar disorder, characterised by depression interspersed with moments of high-energy mania, also has depressive episodes. People swing ober and back between the two poles of mood states, sometimes in a matter of days and sometimes in a matter of years, with intervals of stability in between.

The so-called baby blues are a set of mood swings or crying spells that can occur in the days or weeks following a baby’s delivery. Postpartum depression is a disorder that requires treatment, particularly since it can interfere with a parent’s ability to care for their child when the reaction is more severe and extended.

Depression can also be seasonal, especially during the winter months when sunlight is scarce. Seasonal Affective Disorder (SAD) is a condition that can be helped by daily exposure to certain types of artificial light.

The Biology of Depression

Depression wreaks havoc on an individual’s biology, causing a slew of symptoms ranging from sleep disturbances to the inability to perceive pleasure, as well as a lack of drive and guilt. The biology of depression is a prominent issue of continuing research because of its complexity and the fact that it contributes so much to human suffering.

Overactivity of the stress response system, changes in the activity of various neurochemicals in the brain, decreased efficiency of nerve circuitry and nerve generation, disruptions in energy use in nerve cells, inflammatory substances in the brain, disturbances in the 24-hour (circadian) clock all play a role in the onset or progression of depression, influencing the type and severity of symptoms.

Depression and Suicide

The majority of suicides are linked to a psychiatric disorder, primarily depression, and the severity of depression increases the risk. Even so, most people who suffer from major depression do not commit suicide.

According to studies, about 5% of depressed people have suicidal thoughts (suicidal ideation). Only a small fraction of them deliberately plan to commit suicide.

Talking about wanting to die is the most obvious indicator of suicidal ideation. And the best way to find out if suicide is a possibility is to ask.

How Can I Recover From Trauma?

Fri, 04 Mar 2022 15:17:00 GMT

Not everyone who has been through a horrific event is left permanently damaged. However, recovery necessitates the complete processing of painful emotions.

Because the human psyche has a tremendous capacity for recovery and even growth, not everyone who experiences a traumatic event is permanently scarred. In order to recover from a traumatic incident, the unpleasant emotions must be processed effectively. Traumatic feelings cannot be forgotten or suppressed. If worrisome feelings and distressing occurrences are not handled openly, they can lead to a condition known as Post-Traumatic Stress Disorder (PTSD), which can last a lifetime.

Whatever inner resources people need to summon to recuperate, they will not be able to complete the task independently. Disconnective disorders, such as depression and trauma, are common. They don't get better if they're left alone. It would help if you were connected to others in order to fix them.

There are four basic stages to recovering from extreme stress. Recovery requires progression through all four stages.

Stage One: Break the Circuit

The circuit breaker in an electrical system activates and shuts everything down if you the system with too much energy and excitement. When the human neurological system is overloaded with too much stimulus and too much danger, as it is in trauma, it also shuts down to its most fundamental functions. People describe feeling numb, shocked, or dead on the inside.

The liquid stops flowing. You lose 50% to 90% of your mental capacity when you're "in the trauma zone," which is why it’s best not to make a decision "in the trauma zone." You are emotionally unaffected. You're spiritually disconnected, you're going through a spiritual crisis, or it doesn't mean anything to you.

Physically, all of your systems are turned off, and you are reduced to the bare essentials. What's even more surprising is that those physical problems which were previously noticeable often vanish throughout this period. Back pain, migraines, arthritis, and even acne are frequently relieved. Then, the physical symptoms resurface once the trauma has been fully recovered.

Feelings begin to return as the system starts to recover and can tolerate a little more stimulation and energy—and the human system is designed to attempt to heal, to seek equilibrium.

Stage Two: Returning To Feeling Emotions

Most people haven't been through enough primary trauma to require the services of a professional counsellor; instead, they can work through their feelings by involving those close to them. They accomplish this by recounting their story a hundred times. They must converse, converse, converse, and relate the gruesome details. That is how individuals begin to remove the distressing feelings associated with their recollections.

The more feelings that can be cultivated, the better. The more you feel, the faster you'll recover.

Feelings can be expressed in a variety of ways. It's possible that talking is the most convenient option for most people. Others, on the other hand, may be required to write. Alternatively, you may sketch. The rest of us owe it to them to listen to their stories, no matter how they tell them.

It can sometimes be beneficial to return to the scene of the disaster. This permits someone who has been personally impacted to experience and comprehend the incident emotionally. That immediate experience can trigger the return of feeling. However, not everyone should visit the scene. Some people find it too upsetting. Others may require the assistance of loved ones to return to the scene.

When people are confronted with a crisis, they use one of four basic types of emotional expression. They're referred to as "feeling styles." Some people have a consistent style, while others have all four characteristics at different periods.

It's critical to understand which types of emotional expressions are typical of your response, as well as the patterns your loved ones exhibit. Each one necessitates a unique strategy.

The Trickle Effect

Feelings come in small bursts, gradual yet persistent. The majority of the time, tricklers have low or middling sensations.

Hit and Run Feelings

Some people are struck by an emotion, experience it intensely, and then find it so frightening that they flee. They ignore it and may go days, weeks, or even months without speaking about it. Then they get hit by the feeling again, it explodes, and they flee.

Roller Coasters

Many people have emotional ups and downs. They are aware of their emotions, yet their emotions are all over the place. Like a roller coaster, they can go through the emotion stage quite quickly.

Tsunamis

Emotions arrive in tidal waves so large, thorough, and overwhelming that individuals who experience them feel as if they're drowning. They flail around for a while, then the wave passes, and they realize they're still alive and feeling better. Tsunamis are frequently caused by people suppressing their pain.

Stage Three: Taking Constructive Action

People must act and make a difference, even if it is in the tiniest of ways. Taking action re-establishes control and immediately combats the sense of powerlessness that is a hallmark of trauma.

There are numerous options for action. Sometimes this may involve helping others. You can assist someone who is out of control in regaining control.

You do your best and never assume that any gesture is insignificant. When confronted with an overwhelming circumstance, you don't look at the big picture. You choose what is closest to you and where you can have the most impact—writing about the trauma or making a work of art about it could be constructive actions. It also includes returning to work so that you may make a contribution.

Stages two and three are intertwined. To move forward, you must feel and act. You can't have it both ways. Acting and emotion combine to create a driving force that pulls you ahead.

Stage Four: Reintegration

As there is a window of opportunity in the aftermath of a catastrophe, it is feasible to learn and grow 100 times quicker than at any other time. In every aspect of life, growth can occur at breakneck speed.

You can learn a lot that is insightful and deep. This is accomplished by interacting and collaborating on the meaning of the painful event. Those who have the guts to join the trauma tribe, experience and share their anguish, or assist them in overcoming their pain can also share their progress.

Everyone who goes through this process becomes better, stronger, wiser, more connected, and more connected as a result of it. They'd say so, and anybody who comes into contact with them notices the difference. It's as though you've fractured a bone. If it heals properly, the area where it fractured will be stronger than before the injury.

Traumatic experiences break the soul's bones. You become stronger if you participate in the rehabilitation process. If you don't, your bones could become porous, with permanent holes inside, and you will become significantly weaker.

You can find that you can reintegrate yourself and your values in a new way throughout this rehabilitation stage. You make significance a part of your existence. You incorporate more honest and deeper forms of communication.

People at this stage may have a revived sense of the significance of links to others, as well as a clearer grasp of their goals and fresh devotion to them. However, in order to reach stage four, you must first complete the first three stages.

Anxious About Being Anxious?

Sat, 19 Feb 2022 18:00:25 GMT

The "Circle of Anxiety"; We grow uncomfortable with our worry feelings and label them as weird or unnatural, as though they are feelings that others should not be having in the same situation.

Anxiety is normal. We're all aware of it. Anxiety, in fact, can assist us in learning to avoid risky situations. Anxiety has the ability to protect us. However, we can occasionally be terrified of the feelings that anxiousness produces. Those same signs that can help us save our lives can also make us nervous and afraid. The potential to acquire anxiety of anxiety is a fundamental feature of anxiety. To put it another way, we become apprehensive when we experience feelings that we associate with worry or fear, regardless of the cause. Not only are we attempting to escape the circumstance that triggered these thoughts in the first place, but we are also attempting to avoid the feeling of worry. This is what’s at the root of an anxiety or panic attack – the anxiety of anxiety.

What is a panic attack, exactly? A panic attack is defined as an acute fear that causes a spike of adrenaline in our body. The adrenal gland produces adrenaline, which is a hormone. It's totally normal to get an adrenaline rush; it's natural, and most importantly, it's completely safe. We may experience an adrenaline rush in a variety of scenarios, including when we are afraid, worried, or doing something physically hard or thrilling.

A burst of adrenaline might be advantageous. It is truly beneficial to us. How? It causes the blood vessels and airways to expand, allowing more oxygen to reach the brain, respiratory system, and muscles. This makes us feel stronger and more capable of dealing with stressful events. Have you ever heard of the fight-or-flight reaction? The adrenaline rush aids us in deciding whether to stay and fight or run in a risky situation. It also provides us a boost, so if you fight on, you could find you have more strength than you thought possible. If you flee, you may discover that you can run faster than you've ever run before.

Let’s get back to the idea of anxiety about anxiety. Consider the following example.

Standing at a curb, a young woman takes a step out into the street. Suddenly, a car flies past, and the driver beeps his horn repeatedly and loudly. She hops back up on the curb, terrified, and waits for the danger to pass. She is calm again when the adrenaline rush has faded (remember, there will be an adrenaline rush along with the fear), and she confidently steps out into the street and crosses it. The woman is unconcerned about her nervousness in response to the beeping of the horn since she believes it is acceptable and natural to react with anxiety in such a situation.

A couple of days later, this same woman is seated in a movie theatre when a message appears on the screen advising everyone to turn off their phones, sit quietly, and pay attention to the location of the emergency exits. She considers which exit she would use in the event of an emergency while viewing the message. She felt a flutter in her gut as she thought about it. The woman was startled by this sensation since she assumed the message had not alarmed anyone else, and she was worried that the butterflies in her stomach would turn into an anxiety attack. "What happens if I start to panic?" she thought, becoming a little more concerned. The woman began to believe there was something wrong with her because she was experiencing these worried feelings while everyone else appeared to be fine. Anxiety levels rose even higher as a result of this. The more anxious the woman became about her worry, the more intense it became. The more intense these feelings became, the more worried she became. The woman's concern of anxiousness drove her to grow increasingly agitated.

The above depicts what’s known as the "Circle of Anxiety." We grow uncomfortable with our worry feelings and label them as weird or unnatural, as though they are feelings that others should not be having in the same situation. So, unlike the first scenario, where the woman was crossing the street and felt justified in her fear, in the second scenario, she did not believe the situation deserved any anxiety, leading to her being even more apprehensive. And because she didn't believe any of her anxiety symptoms were normal, she became increasingly nervous.

It's how we interpret our nervous feelings that can make us feel more apprehensive. If we believe these sensations are justified, we are more inclined to dismiss them and allow them to fade away on their own. If we don't believe we should be having these feelings, however, they may intensify and feel like they're taking over.

Keep in mind that anxiety is a completely normal and natural emotion. We all experience anxiety for various reasons. We have a strong probability of exacerbating the anxiety we're trying to alleviate if we fear those anxious feelings and convince ourselves they're unfounded.

Anger Management

Thu, 17 Feb 2022 21:04:10 GMT

Everyone feels anger at some point in their lives. It's what makes us human. People's angry outbursts can come in the form of sarcasm, sulking or malicious gossip. You might also feel guilty after a fit of anger. To deal with these outbursts, anger management is a very important skill to have.

Anger is not a "bad" feeling, and sometimes it can even be helpful. It can help us stand up for ourselves and make things right when they aren't. When we know how to deal with our anger well, it can push us to make changes that are good for us. But if you don't know how to handle your anger well, it could hurt your relationships with friends and family.

There are three parts to anger:

Physical Reactions:

When we get angry, we often get a rush of adrenaline, which is sometimes called our "flight or fight" response.

Cognitive Experience:

When we're angry, we often change how we see or understand things that have happened to us.

Behaviour:

When we're angry, we often do violent things like slam doors or raise our voices.

Anger Management Tools to help you control your outbursts

Breathing: Slowing down and taking deeper breaths makes the outbursts stop after a while.

The ABC Model is a simple way to stop yourself from getting angry. It means being aware of the anger, blocking the angry thoughts, and challenging them. Be aware, stop, and take on.

Visualize and rehearse: Seeing what will happen and replacing your anger with calm, in-control actions.

Trying to figure out what sets it off: The key to stopping angry outbursts is to figure out what sets them off.

Work out: If you work out for 30 minutes five times a week, your mood will improve.

Getting less or no overstimulation from TV, movies, computer games, drugs, or other things that throw off your balance and can make you angry.

Each person's history makes them unique. In therapy, part of the work is to figure out what causes the outbursts and then find the best way to deal with them. A therapist can help you learn how to deal with your anger. If you have trouble controlling your anger, you might want to think about seeing a therapist.

'Innocent' Remarks That Affect People With Anxiety

Tue, 08 Feb 2022 15:30:15 GMT

If you suffer from anxiety, you're probably aware of some of the seemingly "harmless" but highly damaging things people say to individuals who suffer from it.

These "harmless" remarks can sometimes take the shape of a question. (Did you ever try meditating?) They may offer a "solution" in the form of a personal narrative. (Mary used to have panic attacks, but they stopped when she started exercising again.) They stem from a misperception about mental health issues most of the time. Even though these "harmless" remarks are made in good faith, they can often undermine the efforts of someone suffering from anxiety.

When someone with anxiety confides in you, they may not be asking for your "solution," "advice," thoughts, DIY anxiety healing guide, or anything else - they just want someone to listen and be there.

It's crucial to keep in mind that what one person considers "harmless" may be harmful to another. Regardless of what others think, your feelings are real, and you deserve support.

Here's what some of our clients have told us:

1. "Others have it far worse than you."

"'In compared to others, you're fortunate. 'Things could be a lot worse.' This was said by an old 'friend' to whom I was confessing my depression following my father's death a few months ago... I had every right to be upset. It's important to remember that we all have the right to feel the way we do."

"‘Others have it worse than you,’ says the narrator. It doesn’t imply I’m not struggling because I can do certain things and operate a little better than others with anxiety.”

2 . “Medication should not be relied upon.”

“‘Medication should not be relied upon. I have anxiety, and I know how to manage it. ‘I’m not on any medications.’

“‘You need to be strong, so you don’t keep taking those pills.”

3. “You’re making a mountain out of a molehill.”

“‘You’re making a mountain out of a molehill,’ says the narrator. People used to say this to me all the time, especially when I reported bullying at school.”

4. “Have you spent enough time praying?”

“‘God will make it better,’ says the narrator. ‘All you have to do now is pray...’ I’m sure I have a hundred more, but these are the ones I hear the most when I’m depressed.”

“I was frequently admonished that I lacked faith as if my nervousness was my fault and a punishment. It left a sour taste in my mouth when it came to religion, and it didn’t help with my anxieties. They may have felt they were being helpful, but they were not.”

“‘If you give it to God, you won’t have to worry about it.’”

5. “Everyone experiences stress from time to time.”

“‘Everyone feels like way.’ It may appear harmless enough, but if I’m telling you how I’m feeling, the last thing I want is for you to try to shift the focus to ‘everyone’ else. Because I was hoping you could talk about me, I’ve opened up to you. Making it about everyone else doesn’t help and makes me feel like I’m not worth anything.”

“‘I’m sorry you’re in such a bad mood. ‘I’m also stressed.’ I’m not under any duress. I’m nervous and apprehensive about everything and nothing. It’s not a case of stress.”

“‘Oh, I’m anxious all the time,’ people say, but then they talk about something that made them nervous for a little time.”

“‘You aren’t alone in having bad days.’"

6. "Just take a deep breath and relax."

"'Calm down,' says the narrator. This is one of the most negative things you can say to an anxious person. We don't want to wake up stressed, worried, and exhausted from everything going on around us and within us."

7. “Stop freaking out.”

"'Stop panicking out,' I said. It's not a major issue.' "It doesn't matter if it's a huge deal or not. Anxiety doesn't care."

8. “Again?”

"When someone asks 'again?' when I say I'm anxious or feeling strange or express my terror or anything like that... Yes, it's occurring 'once more.' It comes from time to time, and I can have breaks, but it never goes away, and I know they aren't trying to be cruel, but it's difficult for me to have anxiety attacks and feel uncomfortable every day."

9. "It's time for you to adjust your thinking."

"'Can you just stop thinking that way?' someone close to me said. It's not difficult to shift your perspective.' That cut me off from the rest of the world. I wish I could just not think that way every waking morning and every sleepless night when my worry gets the best of me. What if I could feel 'normal' for a day or even a minute? They had the greatest of intentions, but they didn't realize the burden and difficulty my anxiety has placed on me and my daily life."

10. "You have no idea what stress is."

"'You are not allowed to be stressed.' Keeping a family's roof over their heads is a source of stress."

11. "All right, then, go get some help."

"'Well, then, go get some help!' says my father whenever I'm having trouble. Unfortunately, I can't tell my family how I'm feeling, making things difficult at times. Especially if I'm in the middle of an attack and they're simply teasing me. They aren't awful people; they simply don't comprehend mental illness."

12. "You just need to do some work."

"Before instructing me outdoors to tidy the garden,' he said, 'You need some 'work therapy.' I felt as if I had been discarded and mocked. I got discharged from the hospital on this day. Heartless. It still makes me want to injure myself 17 years later gravely."

13. “You’re just looking for reasons to be upset.”

"'I believe you are simply looking for reasons to be angry.' When my father said that, I told my parents that I felt pushed away."

14. “Smile.”

“If you smile, it’ll help”.

15. “You’re a hypochondriac.”

"'You're a hypochondriac,' she says. It makes me feel like I'm sicker than I actually am. It irritates and enrages me because it's practically ignoring me and ordering me to shut up."

16. “You’re overreacting.”

"I'm frequently informed that I overreact to almost everything. To de-stress, relax and unwind. Mind you, in a tone that smacks of arrogance."

17. "It's time for you to grow up."

"'Get over it/yourself,' says the narrator. I turned off the computer. I withdraw from social situations. I make it, so I'm not just a nuisance to others. "I vanish completely."

18. "You don't seem to be someone who suffers from anxiety."

"'You don't appear to have anxiety,' because I'm not walking around breathing into a paper bag all the time?" It made me feel incompetent."

19. "A minute ago, you were OK."

"'A minute ago, you were fine. There's no reason for you to be upset.' This is big for me because even the little things can trigger a panic attack. I'd stop them if I could, but I don't have control over them, and saying things like that only makes things worse."

20. "Just take a deep breath."

'Just take a deep breath.' Thanks. I had no idea humans were capable of such feats. However, it is still ineffective in resolving my problem. I understand the motivation, but it's not helping."

"'Just take a deep breath. You'll be alright.' I can't breathe, and I'm not fine because there's an elephant on my chest and fire in my veins."

Supporting Someone With Anxiety

Mon, 24 Jan 2022 15:19:15 GMT

Living with someone who experiences excessive anxiety can put a burden on a relationship.

Anxiety disorders are prevalent, and they can significantly negatively impact interpersonal interactions.

It's crucial to validate someone's feelings, but insulating them from their distress might backfire, strengthening their fear unknowingly.

Anxiety-management techniques such as confronting one's concerns and focusing on positive experiences might be beneficial.

Supporting someone you love who suffers from anxiety can strain a genuine relationship.

Anxiety disorders are the most frequent mental health issue, with an estimated 290 million people suffering from one in 2018. Anxiety disorders can affect connections with family members and friends, but they put a strain on love relationships in particular. Family activities, economics, social events, emotional well-being, and intimacy can all be impacted in couples where a loved one has anxiety.

Anxiety and relationships

Anxiety in relationships can manifest itself in a variety of ways. Some people who suffer from anxiety become overly reliant on their spouses, wanting reassurance and support all of the time. This can show as insecurity, jealousy, or fear of their partner abandoning them. Others go the other way, avoiding conflict and finding it difficult to open up or be vulnerable. This can manifest as dissatisfaction, frustration, or wrath against one's partner.

Supporting someone you love who is suffering from anxiety can be challenging, and it can be difficult to know how to assist them best. Understanding that anxiety is prevalent is critical: Anxiety is a common occurrence in humans. The major distinction between an anxiety disorder and the anxiety we all experience is one of severity. An anxiety disorder is characterized by a high level of anxiety that can interfere with one's ability to function and/or create severe distress. Another way to say it is that the difference is in the quantity rather than the quality of anxiety.

How to help someone with anxiety

Because anxiety is universal, it is recommended that you support someone with an anxiety condition in the same way that you would support a loved one who is experiencing anxiety: Try to comprehend their situation, affirm what they're going through, and encourage them to face their challenges on their own.

This type of assistance relies heavily on validation, which entails embracing and acknowledging another person's beliefs or feelings. Validation entails letting them know that you are aware of their difficulties. You may not understand why they are concerned, but dismissing it with phrases like; “That's nothing to worry about” or “Get over it”, can exacerbate their anxiety and cause them harm. Instead, say something like, "I see that this is incredibly difficult right now," to show that you're attempting to comprehend their situation.

There are other ways to support someone with anxiety.

If they have anxiety, one of the most important things you can do to help them is to educate yourself. Reading reputable publications or joining a family education and support group are two options. If they're in treatment, inquire if they and their therapist are willing to have you attend one of their sessions.

When living with someone who experiences excessive anxiety, it's crucial not to shelter them from pain, which may unintentionally encourage their anxiety. Accommodation is a term used to describe attempts to lessen a loved one's worry. It can include problem-solving for your partner, excessive reassurance, or avoiding circumstances that cause anxiety.

Accommodating their fears comes from a good place—we don't want to see our loved ones suffer—but practising facing the situations that cause anxiety is one of the best methods for someone to overcome anxiety. We rob our loved ones of the opportunity to learn how to cope with situations and grow self-confidence when we accommodate their worry by paving the route for them. Accommodation can help to keep anxiety at bay in this way.

Rather than accepting anxiety, encourage someone to confront the issues they've been avoiding. It is possible to be supportive of someone while also assisting them in gaining exposure to and overcoming the things that cause them stress in this way.

Signs of Depression in Men

Tue, 11 Jan 2022 17:36:14 GMT

It's not simply sadness. These feelings can also signal a mental health issue in men.

Sometimes depression, particularly male depression, does not appear as you might expect. You're just receiving part of the story if you have a mental image of someone who is always sad. Depressed men are just as likely to be angry, aggressive, or bored as they are to be unhappy—and they frequently fail to recognize these symptoms as markers of mental illness. Male depression is often undetected and can be a significant problem for men of all ages for this reason and others connected to our societal perception of manliness.

Depression is characterized by emotions of melancholy or despair, suicidal thoughts, restlessness, and a loss of interest in things like job and family. However, each person's situation is different, and men and women might experience depression in quite different ways. According to the National Institute of Mental Health, depression affects 7.1 per cent of individuals in the United States, but it affects 8.7 per cent of women. It's only 5.3 per cent for males, who are less inclined to seek help, a figure that healthcare providers feel understates the total number of cases.

Signs of Depression in Men

A variety of factors can cause depression in men and women. Women are more inclined than males to talk about physical and mental health issues and express their emotions; therefore, many women with depression appear down. On the other hand, men are more prone to conceal their feelings and appear angry rather than depressed. Men are also more prone than women to experience sleep problems. While women with depression are more likely to attempt suicide, men are more likely to commit suicide because they choose more lethal means.

Low mood is the most common symptom of male depression. That can be explained by the fact that an angry or impatient mood could obscure it. Problems sleeping or eating can be readily concealed. It's also possible that you'll have difficulties concentrating. Many of these symptoms can be hidden by the use of substances. People may consume a substance and then dismiss the symptoms as unimportant.

To receive a diagnosis of depression, a person must show symptoms for at least two weeks. Common signs of depression include:

Feelings of sadness or worthlessness
Loss of interest in activities you once enjoyed
Weight loss or gain
Trouble sleeping or sleeping too much
Fatigue and feeling tired
Feeling worthless or hopeless
Problems with concentration
Suicidal thoughts or preoccupation with death
Withdrawing from family and friends or becoming isolated

For men, in particular, these additional symptoms of depression in men can be common:

Anger, irritability, or aggressiveness
Feeling anxious, restless, or on edge
Problems with sexual desire and performance
Engaging in risky behaviour
A need for alcohol or drugs
Inability to meet the responsibilities of work, family, or other obligations
Physical aches, back pain, headaches, cramps, or digestive problems.

Physical symptoms, ironically, might sometimes be a positive thing, as men are more inclined to seek medical assistance for a physical ailment than for mental health issues.

Types of Depression

There are a variety of types of depression. The most common ones for males are:

Major Depression (MD) is the classic depression type, characterized by an all-consuming bad mood and a loss of interest in activities, family, and friends. Symptoms might be so severe that they prevent a guy from working, studying, sleeping, eating correctly, or enjoying life.

In some circumstances, severe depression may be accompanied by delusions (fixed, incorrect beliefs) or hallucinations (hearing or seeing things that aren't actually there). These psychotic symptoms are frequently depressing in nature.

Persistent Depressive Disorder (PDD) , also known as dysthymia, is characterized by a depressed mood that lasts longer than two years. Major depressive episodes may occur in people with this illness and periods when symptoms are less severe.

Seasonal affective disorder (SAD) is a type of depression that manifests itself during the winter months when there is less natural sunlight. They may also sleep more, gain weight, or isolate themselves from others. This mental health problem improves in the spring and summer, but it resurfaces in the winter.

Minor depression: Symptoms of minor depression are comparable to those of major depression or persistent depressive illness, but they are less severe and endure for a shorter time.

Bipolar disorder is classified as a kind of depression by the National Institute of Mental Health, despite its differences from regular depression. Men with bipolar disorder endure mood swings that are exceedingly depressing. This bipolar sadness, on the other hand, may be interspersed with episodes of mania, during which people may experience exceptionally high levels of energy.

What causes male depression?

Depression is one of the world's most common mental illnesses. According to the American Psychiatric Association, one out of every six people (16.6 per cent) will suffer from depression at some point in their lives, and doctors believe there are several risk factors.

Men who have had a family history of depression are more likely to develop depression themselves, implying that hereditary factors may play a role. It can often develop due to other health difficulties in older men, such as diabetes, cancer, heart disease, or Parkinson's disease, and depression can exacerbate the symptoms of other medical diseases. Depression can occur as a side effect of medications used to treat other health problems.

Stress, trauma, significant life changes, the loss of a loved one, or a challenging relationship can all cause depression in men and women, but because of the preconceptions we commonly associate with each gender, money and employment troubles may affect men more than women.

According to an old cultural stereotype, men are expected to be the breadwinners. They're not supposed to have any flaws, and they may interpret seeing a therapist as a means of demonstrating that you're not making it.

Why is male depression often undiagnosed?

According to the American Journal of Males' Health, rates of untreated depression are significantly greater in men than in women. A large part of this explanation has to do with how men are viewed in society. The social image of a man—strong, stoic, capable of dealing with things on his own—can hinder a man's capacity to recognize depression and seek help for it.

Men feel they are stigmatized and are less likely to seek help for depression because of this. We still have rather dyed-in-the-wool conceptions of masculinity, which include perceiving sadness as more than simply another medical ailment but also as a weakness, despite our more androgynous, spectrum idea of gender.

As a result, men are significantly less inclined to confide in anyone, let alone a complete stranger, about their negative mood. Speaking about your feelings is not considered "manly" or "masculine," but this attitude has been evolving in recent years.

It has unquestionably improved. Surprisingly, it has improved in several ways during the pandemic. A specific percentage of men is more likely to seek assistance, whereas another is less likely.

Men's perceptions of manliness can also make it difficult for them to identify that they are suffering from depression. Men frequently fail to recognize the link between their symptoms and their mental health because sorrow isn't their primary symptom. Headaches, digestive issues, long-term discomfort, exhaustion, irritability, and overeating can all be physical indications of depression, but because they don't entail sadness, they may not appear to be depression. Men also tend to downplay their symptoms or cover them up with drug or alcohol usage rather than seek therapy, which can lead to more severe issues in the long run.

When men seek medical help for their problems, doctors frequently misdiagnose them. Women are more likely to be diagnosed with depression than men. Men are less likely than women to seek care for depression, and when they do, they are frequently underdiagnosed, which means that many in physical medicine, psychology, psychiatry, and mental health under-diagnose depression even when men seek help.

If you have depression symptoms that continue longer than two weeks, speak with a healthcare provider who can refer you to a therapist, such as at mindhealing.online. If you don't want to talk to your doctor about it, confide in a family member or a friend, but make sure you tell someone about how you're feeling.

Treatment for Depression in Men

Several effective therapies can help decrease or eliminate symptoms. The most crucial thing is to begin seeking assistance. That doesn't imply you have to see a therapist or acquire a prescription right away. Changing your lifestyle, practising more awareness, or even getting regular exercise can all help you feel better.

Exercise not only helps you avoid depression; it also boosts endorphins, which boost serotonin levels, which is exactly what happens when you take an SSRI (selective serotonin reuptake inhibitor, a class of commonly prescribed anti-depression drugs).

Self-help wellness practices or tactics, such as meditation or relaxation exercises, can be explored first, and most therapists will utilize these in conjunction with talk therapy. You start with the most cautious option, and if it works, terrific. If it doesn't, you increase the level of assistance progressively.

The best treatment for depression is determined by the type of depression, the length of time it has been present, your other medical information, and your tolerance for adverse effects in the case of pharmaceuticals. Treatments for depression include:

Psychotherapy

Psychotherapy, sometimes known as talk therapy, is an effective depression treatment. The following are some of the most common types of psychotherapy:

Cognitive Behavioral Therapy (CBT)

This type of therapy aims to help people change their negative thought patterns and learn how to manage their symptoms.

Interpersonal Therapy

External elements, such as relationships, are examined as contributing causes to depression symptoms in interpersonal therapy. The therapist assists you in improving your personal connections and resolving issues.

Psychodynamic Therapy

This focuses on overcoming previous difficulties that may be causing harmful actions and feelings in the present.

Psychoeducation

This teaches you about the symptoms of depression, how to spot early warning signals, and what to do if you have a relapse.

Support Groups

These might be facilitated by a therapist or someone who has experienced depression themselves. You can discuss your thoughts freely and exchange experiences, as well as practical solutions to overcome negative emotions, during group therapy sessions.

Surviving a Panic Attack

Tue, 28 Dec 2021 13:55:32 GMT

Panic episodes are hyperventilation on a physiological level. You’re inhaling much too much oxygen and exhaling far too little carbon dioxide, but your brain tells you to breathe more, more, more! More oxygen! Or you’ll perish! You’re going to die!

This is why you may see people breathing through paper bags to reduce the amount of oxygen introduced into an already oxygen-overloaded system.

We must address this physiological mix-up because, physiologically, it's at the foundation of the problem. We need to learn to slow down our breathing. This allows our brains to relax.

How Do I Survive One?

If you’re starting to feel anxious, or if it’s already at DEFCON 1, attempt the three Bs to help you get through the crisis:

Anxiety can cause you to desire to lower the volume in your head.

1. Body

Find a means to reconnect with your roots. “Get out of your head,” as psychologists say. Be in the here and now. Feel the ground beneath your feet. Feel your feet on the ground, not just imagine or think about them. Pay attention to the micro-sensations of each toe, each inch of flesh on the ground-touching foot. Take note of the gravity and heaviness. You’ve got your anchor now.

You might also use your other hand to hold one of your hands. Take note of the pleasant, warm feelings of touching and being touched on each hand. To remind yourself, “I’m here,” use physical touch to get you out of your head and back into your body. “I’m all right. I’m in my room right now. It’s all anxiety.” I know it can feel like something terrible is occurring, but it isn’t—those are just your thoughts about what has happened in the past or about what might happen in the future.

2. Brain

While you’re calming your body down, find a technique to engage your brain, so it doesn’t think (as many) gloomy thoughts. Start with 50 and add 2, subtract 3 over and over, counting backwards from 100 by 2s, recite the alphabet backwards, and so on. Something that is inoffensive but necessitates mental exertion.

3. Breath

This is the most important one. This may be simpler now that you’ve diverted your attention with busywork and reminded yourself that you’re in your body, right here and now, and not in the abyss of existential despair.

The idea here is to stretch your exhale rather than breathing “deeply,” as this appears to encourage inhaling more oxygen. The parasympathetic nervous system, which helps your body calm down once a threat has passed (think “paramedics”), is activated by lengthening your exhale.

It can be most beneficial to ignore the inhalation (your body is perfectly capable of remembering to inhale on its own) and concentrate solely on the exhale.

Count how long it takes you to catch your first out-breath. Perhaps it’s merely a count of one or two. Try to increase it by one on the next breath. Exhale for 4-6 counts or more, or at least double the length of your in-breath.

Pretend you’re slowly blowing out through a straw to help you relax. Allow a small amount of air to escape in a slow and steady stream for as long as possible.

Repeat for as long as necessary. Re-engage your busywork method if your mind starts to race again (counting backwards, etc.). Return to those body feelings if you begin to feel ungrounded again. Re-anchor. Restart the process. Do this until your breathing becomes more regular and you’re able to glance around the room and observe everything there is to see.

Congratulations, you've survived.

The three Bs are straightforward and easy to remember. You’ll be more likely to recall and utilize them if you practice them outside of crisis situations (automaticity!). You’ll get much more relief if you train a parent, friend, or spouse to slow down and coach you through the procedure when they notice you’re having trouble.

Of course, if you start avoiding people, places, or things you’d otherwise be meeting with, going to, or doing because you’re scared about having another attack in between assaults, it’s probably time to seek professional treatment.

Therapy Misconceptions

Thu, 16 Dec 2021 15:27:59 GMT

Cultural influences such as quick-fix promises make it difficult for those who are experiencing emotional or psychological distress to receive adequate counselling. Many people express their desire for therapy with depth, relationship, and insight. It’s important to dispel some of the most frequent misconceptions regarding these treatments so that they don’t get in the way of effective therapy.

Therapy is all about blaming one’s parents.

The most common misconception is that therapy absolves the client of personal responsibility and instead blames the client's parents. In fact, an effective therapy seeks the inverse. True, many therapists believe that one's early caregivers significantly influence who we are in relationships today.

Many things we learn from those relationships, including how we elicit care, what we can expect from others, our willingness to trust, our sense of how to act when someone is angry with us, how much of our own anger can be tolerated, how we perceive ourselves, our experience of succeeding and failing, how we manage envy and being envied, and so on. However, therapy can assist us in working through difficult relationships and our perceptions of poor or unfair treatment, such as feeling hurt, dismissed, misunderstood, or unloved.

Yes, these memories and experiences bring, with them, feelings of rage, sadness, guilt, shame, and a slew of other emotions associated with parents. For genuine and long-term change, a person must confront these insights about the past and ultimately accept responsibility for the troubling behaviours that resulted from it. The helpless sorrow we often feel in psychotherapy is replaced by problem-solving.

Therapy is a self-indulgent activity.

Therapy is about acknowledging our needs and desires, but it is not about encouraging selfishness. In reality, when we feel free to meet our own needs, we are less likely to exploit others and more capable of loving and being generous. I've seen people become more engaged with the world as therapy progresses. The desire to give back manifests itself through volunteer work, creativity, kind gestures, and openness, no longer consumed by worry, depression, anger, or distrust.

"Going there" aggravates the situation.

Revisiting the past or a difficult period in our lives may be quite stressful. Clients have described it as "opening a can of worms/ Pandoras’sbox," "uncorking a tornado," "feeding the monster," and "choking on an undigested hairball" over the years. We fear disintegrating or "going to bits" when suppressed or repressed feelings resurface. We're concerned that we'll become so enraged that we won't be able to forgive someone close to us. In other words, we'll get caught in the agony.

Indeed, things might sometimes get worse before they get better. After all, we've often decided not to think about particular events, relationships, or sentiments because they were too overwhelming or confusing, whether deliberately or unconsciously. However, in my experience, talking about those complicated feelings with someone who is caring and inquiring about the trauma and making sense of it helps people let go of the weight they've carried and feel better.

To untangle the knots, we must occasionally unravel. It can be re-traumatizing if someone isn't ready, is pushed too hard, or isn't appropriately supported. On the other hand, a qualified therapist will take their client's cues regarding a manageable pace and safely guide them through painful material.

Therapy is a one-way conversation.

The therapist is never passive, even if they are quiet at times. Deep listening and meaning-making take place while therapists are silent. Although the therapist may be an expert, they do not claim special access to the truth. This is not the same as a technician-like therapist who already knows the answers and just requires you to "follow the directions."

Giving counsel and prescribing behaviours is far easier than practising the self-discipline of speaking only when you believe it will pull the client out or lead to better insight. It can be aggravating when therapists ask questions rather than give answers, but they do it to understand the client better and encourage them to dig deeper into themselves, their behaviours, and the meaning of their symptoms.

Giving advice and knowledge may make the therapist happy, but it doesn't respect the client's autonomy. The purpose of therapy is to increase that sense. Most people, in my experience, don't actually want counsel; they just want to be understood. Even if a therapist had a crystal ball with all the therapeutic remedies, the truth of the client's experience has to come from the client, or else it's pointless.

Therapy is for people with a mental illness.

Human misery is all around us. Nobody is immune to it. People seek treatment when they are unable to function in the outside world. However, even if an adult appears to be working normally, they may be in pain and require therapy.

People seek treatment for various reasons, including anxiety, depression, grief, anger, adjusting to life changes, interpersonal issues, low self-esteem, and substance misuse. If these symptoms are not addressed, they may worsen. Accepting that we require assistance from others often necessitates a certain level of emotional maturity and fortitude. Effective therapy can help us grow into our best selves and live more completely, not just by reducing our symptoms.

Therapy must be called “evidence-based.”

Regrettably, the general public has become caught in the crossfire of the Psychotherapy Wars. On the one hand, some people believe that tactics are the cure-all. Those who feel that relationship aspects are the healing components are in the opposing group. These are therapists who focus on sensitive empathy, rapport, active listening, and meaning-making to help their clients. The therapy focuses on assisting clients in better understanding their feelings and behaviours, whilst increasing their self-worth, improving their relationships, and forming their identities.

We all desire treatments that have been proven to be effective. The good news is that most mainstream therapies are backed up by research. The bad news is that the word "evidence-based," like "healthy choice" on packaged foods, is being utilized as a marketing technique.

The term "evidence-based therapy" can be applied to many therapy styles. Meta-analytic analyses that sift through a significant quantity of data from a variety of studies demonstrate that relationship aspects, not exercises or skills, are what drives effective psychotherapy (Norcross, 2011).

The bottom line is that most therapies do not neatly fit into either category. In the actual world, therapists tend to tailor their techniques to the specific demands of each client. Therapy that prioritizes depth, relationship, and understanding is better suited to helping people transform long-term dysfunctional behaviours and complicated emotional difficulties.

Best Counselling Service

Thu, 23 Sep 2021 14:49:34 GMT

Empowering Your Journey Towards Mental Wellness: A Guide to Counselling Services

In today’s fast-paced world, mental health has become a crucial aspect of our overall well-being. With the advent of technology, counselling services have adapted to meet the needs of individuals seeking help in a more accessible and convenient manner. One such service that stands out is Mind Healing Counselling.

Mind Healing Counselling, based in Limerick, offers a range of counselling and psychotherapy services designed to address a variety of psychological issues. Their services are available both online and in-person, making it an ideal choice for those searching for "counselling near me".

Online counselling has been found to be quite effective. According to a study conducted by the University of Zurich, 53% of those treated online were no longer diagnosed with depression, compared to 50% of those who had face-to-face therapy. Furthermore, the follow-up sessions revealed that the rate of recovery online was higher than the patients who saw the counsellors in person. Another study found that online and in-person interventions produced similar outcomes. These findings suggest that online counselling can be a successful method of treatment.

One of the key services offered by Mind Healing Counselling is Cognitive Behavioural Therapy (CBT) . As a CBT therapist, they aim to make individuals more aware of their thinking patterns, thus giving them greater control over their thoughts. This approach is particularly effective in managing stress, anxiety, depression, and anger.

Anger management counselling is another area where Mind Healing Counselling excels. They understand that each person is unique and take the time to understand their clients’ needs, concerns, and goals. This enables them to develop an individualized treatment plan tailored to each client’s specific situation.

Counselling for anxiety is also a significant part of their service offering. Anxiety can be overwhelming and incessant worry can affect many people. Mind Healing Counselling provides various treatment options for anxiety, equipping individuals with insights that lead towards a calmer and happier existence.

Moreover, they offer counselling for anger management. Anger can be a challenging emotion to control and can lead to various problems if not addressed properly. The therapists at Mind Healing Counselling are highly skilled and have a wealth of experience in helping clients overcome these challenges.

In conclusion, Mind Healing Counselling offers a comprehensive range of services tailored to meet the specific needs of each client. Whether you’re dealing with stress, anxiety, depression or anger, their bespoke approach ensures that you receive the best possible care. So if you’re looking for a high-quality counselling service that is both professional and compassionate, contact Mind Healing Counselling today.

Panic Attacks

Tue, 14 Sep 2021 15:03:56 GMT

What Causes Panic Attacks and How You Can Prevent Them

Many have tried to put words to the experience of a panic attack— a sensation so overwhelming, many people mistake it for a heart attack, stroke, or other life-threatening crisis. Though panic attacks don’t cause long-term physical harm, afterwards, the fear of another attack can limit someone’s daily life— and generate more panic attacks.

Studies suggest that almost a third of us will experience at least one panic attack in our lives. And whether it’s your first, your hundredth, or you’re witnessing someone else go through one; no one wants to repeat the experience. Even learning about them can be uncomfortable, but it’s necessary— because the first step to preventing panic attacks is understanding them.

At its core, a panic attack is an overreaction to the body’s normal physiological response to the perception of danger. This response starts with the amygdala, the brain region involved in processing fear. When the amygdala perceives a threat, it stimulates the sympathetic nervous system, which triggers the release of adrenaline. Adrenaline prompts an increase in the heart and breathing rate to get blood and oxygen to the muscles of the arms and legs. This process also sends oxygen to the brain, making it more alert and responsive.

During a panic attack, this response is exaggerated well past what would be helpful in a dangerous situation, causing a racing heart, heavy breathing, or hyperventilation—these changes to blood flow cause light-headedness and numbness in the hands and feet.

A panic attack usually peaks within 10 minutes. Then, the prefrontal cortex takes over from the amygdala and stimulates the parasympathetic nervous system. This triggers the release of a hormone called acetylcholine that decreases the heart rate and gradually winds down the panic attack.

In a panic attack, the body’s perception of danger is enough to trigger the response we would have to a real threat— and then some. We don’t know why this happens, but sometimes cues in the environment that remind us of past traumatic experiences can trigger a panic attack. Panic attacks can be part of anxiety disorders like PTSD, social anxiety disorder, OCD, and generalized anxiety disorder. Recurring panic attacks, frequent worry about new attacks, and behavioural changes to avoid panic attacks can lead to a diagnosis of a panic disorder.

The two main treatments for panic disorder are antidepressant medication and cognitive behavioural therapy, or CBT. Both have about a 40% response rate— though someone who responds to one may not respond to the other. However, antidepressant medications carry some side effects, and 50% of people relapse when they stop taking them. CBT, meanwhile, is more lasting, with only a 20% relapse rate.

The goal of CBT treatment for panic disorder is to help people learn and practice concrete tools to exert physical, and in turn mental, control over the sensations and thoughts associated with a panic attack.

CBT begins with an explanation of the physiological causes of a panic attack, followed by breath and muscle exercises designed to help people consciously control breathing patterns.

Next comes cognitive restructuring, which involves identifying and changing the thoughts that are common during attacks— such as believing you’ll stop breathing, have a heart attack, or die— and replacing them with more accurate thoughts.

The next stage of treatment is exposure to the bodily sensations and situations that typically trigger a panic attack. The goal is to change the belief, through experience, that these sensations and situations are dangerous.

Even after CBT, taking these steps isn’t easy in the grip of an attack. But with practice, these tools can both prevent and de-escalate attacks, and ultimately reduce the hold of panic on a person’s life.

Outside formal therapy, many panickers find relief from the same beliefs CBT aims to instil; that fear can’t hurt you, but holding on to it will escalate panic. Even if you’ve never had a panic attack, understanding them will help you identify one in yourself or someone else— and recognizing them is the first step in preventing them.

What Is PTSD?

Tue, 07 Sep 2021 20:12:13 GMT

PTSD can be difficult to explain to someone who has never experienced it.

Sadly, many of us will experience trauma at some point in our lives. During and after a traumatic experience it is common to feel shocked, scared, numb, guilty, ashamed, angry, or vulnerable. With time most people recover from their experiences without needing professional help. However, for a significant proportion of people the effects of trauma last for much longer and they develop a condition called post-traumatic stress disorder (PTSD). People with PTSD experience strong unwanted memories of their trauma, to the point where it can feel as though the trauma is happening again right now in the present. This feels terrifying, and as a result those with PTSD often feel on-edge and on the lookout for danger. It is thought that between 3 and 5 people out of every 100 will experience PTSD every year.

What is trauma?

Many of us will experience trauma at some point in our lives – an experience which is overwhelming, threatening, frightening, or out of our control. Common traumas include being in an accident, such as a road traffic accident, or being in a life-threatening situation,

What is post-traumatic stress disorder (PTSD)?

It is normal to be affected by traumatic experiences. Victims of trauma might feel shocked, scared, guilty, ashamed, angry, or vulnerable. However, in a significant proportion of people the effects of trauma may develop into post-traumatic stress disorder (PTSD). Symptoms of PTSD are split into groups:

Re-experiencing symptoms.

Re-experiencing memories of the trauma means that memories of the event(s) play over and over in your mind. These memories can come back as ‘flashbacks’ during the day or as nightmares at night. The memories can be re-experienced in any of your five senses – you might see images of what happened, but may also experience sounds, smells, tastes, or body sensations associated with the trauma. Emotions from the trauma can also be re-experienced and it might feel as though the events are happening again. Re-experiencing symptoms include:

Upsetting memories of the event intruding into your mind.
Having nightmares about the event.
Feeling physical reactions in your body when you are reminded of the event.

Arousal symptoms.

It is common to be ‘on edge’ or ‘on guard’ following a trauma. You might find it very difficult to relax or find that your sleep is affected.

Arousal symptoms include:

Always looking out for danger (hypervigilance).
Feeling ‘on edge’ or easily startled.
Difficulty falling or staying asleep.
Problems concentrating.

Avoidance symptoms.

A normal human way of dealing with physical or emotional pain is to avoid it, or to distract ourselves. You might try to avoid any people, places, or any other reminders of your trauma. You might try very hard to distract yourself in order to avoid thinking about what happened. Avoidance symptoms include:

Avoiding reminders of the trauma.
Trying not to talk or think about what happened.
Feeling ‘numb’ or like you have no feelings.

Negative thoughts and mood.

Trauma has a powerful effect on how we think. You might blame yourself for what happened, even if it was not your fault. Or you might replay parts of the trauma and think “what if …?” or “if only …”. Many people with PTSD also experience depression. Negative thoughts and mood about the trauma might include:

Negative thoughts about yourself.
A sense of guilt about what happened.
Feeling depressed or withdrawn.
Feeling that no-one can be trusted.

We can separate the effects of PTSD into thoughts (and images), feelings, and behaviors.

What might go through your mind

Intrusive memories (flashbacks) of the trauma
Thoughts that the trauma is happening again right now
Thoughts that what happened was your fault or that you could have prevented it
Thoughts that you are going mad
Images in your mind of what has happened, or what might happen

How you might feel

Scared
Angry
Terrified
Humiliated
Ashamed
Disgusted
Any emotions that you experienced at the time of the trauma
Dissociation (feeling separate or detached from what is happening)
Feelings in your body that are the same as those you experienced during the trauma

How you might act

Avoid people or places that remind you of what happened
Avoid thinking or talking about what happened
Try to push memories away, or try to forget what happened
Avoid going to sleep for fear of nightmares
Use alcohol or drugs to numb yourself
Keep yourself busy

What causes PTSD?

PTSD is unique in that its main cause is exposure to traumatic, life-threatening, or frightening events. One puzzle is that not everybody who experiences a trauma goes on to develop PTSD so there must be factors that make some people more likely to develop PTSD after a traumatic experience.

These include:

How much social support you have.

Psychologists have found that people with higher levels of social support are less likely to develop PTSD following a trauma. If you have people to talk to, with whom you can make sense of an event, it can act as a ‘protective shield’ from the effects of the trauma.

Genetic and biological factors.

There is some evidence that genetic and biological factors can influence who develops PTSD following a trauma. For example, the size of part of the brain called the hippocampus is thought to influence whether memories of your trauma are experienced in problematic ways.

The way your brain processes memories of your trauma.

Memories in PTSD are different from ‘normal’ memories, they are much more vivid and intense, and have the ability to ‘trick’ you into thinking that the trauma is happening again – even many years after the trauma is over. Scientists think that there are differences in the way that your brain encodes, stores, and retrieves trauma memories which mean that some people develop PTSD.

What keeps PTSD going?

Cognitive Behavioral Therapy (CBT) is always very interested in what keeps a problem going. This is because if we can work out what keeps a problem going we can treat the problem by intervening to interrupt this maintenance cycle. Psychologists Anke Ehlers and David Clark identified three processes which explain why people with PTSD feel a current sense of threat even though the trauma has already happened.

These include:

Unprocessed memories.
Beliefs about trauma and its consequences.
Coping strategies including avoidance.
Unprocessed memories

Memories in PTSD have some unique properties. Psychologists think that they are stored differently by the brain. This explains why memories in PTSD are:

easily triggered by things around you,
are intrusive (pop into your mind unexpectedly),
are especially detailed and vivid,
and can feel as though the events are happening right now in the present moment.

Until your brain has completed the job of ‘processing’ your trauma memories you might be vulnerable to these re-experiencing symptoms.

Beliefs about your trauma and its consequences

CBT says that the way we think (our beliefs) and the way we act affect the way we feel. Strong (traumatic) events can produce correspondingly strong beliefs, sadly not always helpful ones. Psychologists increasingly believe that one of the most important jobs of therapy is working with the meaning their client has made of their trauma. Some examples are given below of the meanings of their trauma expressed by some real clients at the start and end of their therapy:

Coping strategies including avoidance

Avoidance is natural but that doesn’t mean that it is helpful. At the core of PTSD is a feeling of threat. Your ways of coping with the threat might include avoiding perceived dangers, or doing things that help you to cope in the short-term but which may be harmful in the long-term. Unhelpful coping strategies that prevent recovery from PTSD include:

Avoiding memories of the trauma (which means the memories stay ‘unprocessed’).
Avoiding reminders of the trauma.
Using alcohol or other substances to block out memories or feelings.
Not talking about what happened.

Understanding these mechanisms tells us what we need to do to treat PTSD. These treatments all include ingredients of:

Exposure to memories.

Trauma therapists sometimes call this ‘trauma memory processing’. Almost all evidence-based treatments for PTSD include at least some talking about (or facing) what happened to you, although they can differ a bit in terms of how this is done. Psychologists think that exposure may allow “aspects of the trauma to become clearer, new pieces of the puzzle may emerge, and new perspectives may be gained”.

Work to change meanings.

This means examining how you made sense of what happened to you and seeing whether these perspectives are fair or helpful.

Reducing unhelpful coping strategies.

Reducing avoidance helps you to challenge unhelpful beliefs and allows you to begin reclaiming your life.

Treatments for PTSD

Psychological treatments for PTSD which have a good research support include:

Cognitive Behavioral Therapy (CBT) / Trauma-focused CBT
Eye Movement Desensitization and Reprocessing (EMDR)
Cognitive Processing Therapy (CPT)
Prolonged Exposure (PE)
Narrative Exposure Therapy (NET)

There is emerging evidence that the way these therapies work is by changing the way we think about the trauma and its aftermath. Research into trauma-focused therapies show that if we can change the meaning of the trauma we can change how you feel.

Medical treatments for PTSD

The UK National Institute of Health and Care Excellence (NICE) guidelines for post-traumatic stress disorder found that the was evidence that SSRIs and venlafaxine are effective in treating PTSD. However, they state that they are less effective than psychological treatments and should not be offered as a first-line treatment for PTSD. The NICE guideline also found some evidence that antipsychotic medication may be helpful as an adjunct to psychological therapy in some cases.

How can I overcome my PTSD?

Professional treatment for PTSD often (but not always) proceeds in stages:

Stabilization.

The first stage is about feeling ‘safe enough’ to begin therapy. Tasks may include learning about PTSD and learning grounding techniques to help you to feel more in control. This is something that you can do with a therapist or can begin to do on your own.

Making sense of your trauma.

The second stage is about making sense of what happened to you. This can involve talking about what happened and understanding how the events affected you. Tasks at this stage might include exposure to your trauma memories by talking about them, imagining them in your mind, or by writing about them.

Reclaiming

The third stage is about reclaiming your life. PTSD might have made you live a shadow of your former life. Once the major symptoms of PTSD are resolved your task is to claim back the life that you want to lead.

Depending on how severe your trauma was, and how strongly your PTSD affects you, you may want to speak to a therapist. However, there are lots of things that you can do for yourself that will help you to overcome PTSD.

These include:

Understanding about PTSD
Recognizing your triggers
Using grounding to manage dissociation and stay in the moment
Retraining your brain (discriminating triggers)
Memory processing (by doing written exposure therapy)

Understanding about PTSD

An important first step in overcoming PTSD is to understand more about your condition. Many people find it reassuring to know that they are experiencing normal reactions to severe events.

Recognizing your triggers and flashbacks

Some people with PTSD feel as though unwanted memories and other symptoms appear ‘out of the blue’. This can make you feel out of control and can make you afraid to engage with your life. You will find it helpful to learn to recognize your triggers – things in the world that cause you to have strong feelings or unwanted memories.

Grounding exercises to manage flashbacks and dissociation, and to stay in the moment

The intrusive symptoms of PTSD act to take your mind away from the present moment: flashbacks and intrusive memories take you back to the past; worries take you to the future. It is normally the case that neither of these feels particularly safe. Grounding exercises are a great antidote. They are designed to help you to bring your attention back to the present moment, where you are safe.

Your brain is a learning machine, and it is always trying to help you to live safely. If you have been hurt by something your brain learns this and tries to warn you if you encounter anything similar in the future. Sometimes brains do this job too well – they set off an alarm even if we encounter something similar but not dangerous. Psychologists think that this happens in PTSD – your brain makes a mistake when it encounters reminders of your trauma, and then sets off your body’s alarm system making you feel panicky. Your alarm system has become oversensitive. The solution is to retrain your alarm system so that your brain can tell the difference between ‘dangerous’ and ‘not dangerous’. This is called ‘stimulus discrimination’ because you are retraining yourself to discriminate between things (stimuli) that are threatening and safe.

Memory processing (written exposure therapy)

Safe exposure to your trauma memories is a key component of treating your PTSD. One reason why psychological treatments for PTSD often emphasize exposure to trauma memories is because it may allow “aspects of the trauma to become clearer, new pieces of the puzzle may emerge, and new perspectives may be gained”. Approaching trauma memories is something that people with PTSD often choose to do with a therapist during their therapy. In face to face therapy for PTSD exposure to traumatic material is attempted in a variety of ways including: describing the traumatic events slowly and in detail (a process called ‘reliving’), drawing the traumatic events, revisiting locations associated with the trauma in person (called ‘site visits’) or using Google Earth (virtual site visits).

There is emerging evidence to suggest that some people find written exposure therapy helpful as an intervention. However, do be aware that if you are prone to dissociation then doing this too suddenly can trigger dissociative reactions.

Good reasons not to try written exposure therapy on your own include:

Currently feeling suicidal;
Current dependence on alcohol or drugs;
Very severe dissociation.

In these cases face-to-face therapy is advised.

Anxiety Attack or Panic Attack?

RG372213 — Tue, 22 Jun 2021 16:01:50 GMT

Do You Need Help Learning How To Cope With Anxiety Or Panic Attacks?

The terms anxiety attack vs. panic attack are often used interchangeably, but they are two very different things. While they can have some of the same symptoms, there are distinct differences in how they come on, how long they last, how they are triggered, and how they are treated.

There are some similarities between the two as well, such as risk factors, physical symptoms, and how to handle an attack. However, it is important to understand the difference between anxiety attack vs. panic attack so that you can accurately report symptoms and problems to your doctor. They are often treated in different ways, so it is important to know whether you are having anxiety attacks or panic attacks.

Onset Differences

One of the biggest differences between anxiety attack vs. panic attack is how they come on. An anxiety attack usually has a gradual onset. Other symptoms of anxiety usually precede it. It is also usually caused by a specific situation that can be pinpointed as the cause for the anxiety attack.

On the other hand, panic attacks are spontaneous. They have an immediate onset, usually out of the blue, with no gradual build up. They can come on at any time, regardless of the situation going on around you. Most frequently no cause can be pinpointed as the reason for the panic attack.

However, so me studies suggest that there are precursors to panic attacks. These precursors may not be noticeable to the patient if they are not paying close attention to their bodies. The study found that up to 45 minutes before a panic attack there were changes in respiratory and heart rate functions.

This does not mean that panic attacks have a cause necessarily. It simply shows that the body does build up to the panic attack, regardless of how sudden it may seem. However, these changes may not be noticeable to the patient, unless they are closely monitored with ambulatory monitoring.

Differences In Symptoms

There are some differences in symptoms between anxiety attack vs. panic attack. While the physical symptoms are similar, they can vary in intensity between the two types of attacks. Also, anxiety attacks usually come with more symptoms than panic attacks, because they have a gradual onset.

Anxiety Attack

With an anxiety attack, there is a gradual onset of the attack. You will feel some symptoms of anxiety before the attack ever happens, as it comes on, and as it dissipates. You may have feelings of apprehension or worry, distress, restlessness, or fear. These symptoms usually start before the actual attack and persist long after the attack is over.

Panic Attack

With a panic attack, the onset is immediate, and out of the blue, so you won't have the same symptoms as an anxiety attack. With a panic attack, you will feel debilitating fear. You will also have a feeling of being afraid of losing control. You may even have a fear of dying, as the physical symptoms of the attack may make you feel as though you are about to die. Panic attacks also tend to come with a feeling of detachment from the world around you, called derealization, or detachment from yourself, called depersonalization.

Physical Symptoms Of Both

The physical symptoms of anxiety attack vs. panic attack are the same. The difference here is in the intensity. One study found that anxiety attacks in which a specific situation or stimuli perpetuated the attack held stronger, more intense physical symptoms than panic attacks that came on out of the blue.

The most common physical symptoms of anxiety and panic attacks are:

Palpitations
Dizziness/lightheadedness
Nausea
Chest pain
Sweating
Shortness of breath

Other symptoms that may occur with anxiety and panic attacks include:

Tightness in the throat, feeling as though you are choking
Trembling or shaking
Numbness or tingling
A headache

Again, these physical symptoms can be felt with anxiety or panic attacks in equal measure. However, the symptoms could be more intense and last longer with anxiety attacks, because they are situational. If the situation persists, the attack could last quite some time.

Differences In Duration

There are distinct differences in the duration of anxiety attack vs. panic attack. A panic attack comes on out of the blue and lasts only about an average of ten minutes. They do not last long, and symptoms quickly dissipate after the attack is over.

Anxiety attacks can last much longer. They have a gradual onset, which can make them seem as though they last forever. Also, if the situation is causing the anxiety attack persists, the attack is likely to last until the situation changes, or you are removed from the situation. Symptoms of the anxiety attack, such as restlessness, worry, and distress, could last for some time after the anxiety attack is over.

Differences In Triggers

There are also differences in triggers between anxiety attack vs. panic attack. The exact causes or triggers of panic attacks are largely unknown. They come on out of the blue, with no discernable cause. Anything or nothing at all could trigger them. It is just simply hard to say with panic attacks because they seemingly have no cause when the client looks back on why they had the panic attack.

With anxiety attacks, the triggers are usually situational. Someone who has extreme social anxiety might have an anxiety attack when faced with a crowd of people. Someone who has a phobia of closed spaces might have an anxiety attack in a small elevator. Someone who has dental anxiety might have an anxiety attack at the dentist.

There are many possible triggers for anxiety attacks. It depends on the person, and what triggers their anxiety the most. Different people have different fears, phobias, and levels of comfort with different situations. The things that trigger your anxiety attacks may be very different from the things that trigger someone else.

Risk Factors For Both

The risk factors of anxiety attack vs. panic attack are the same. If you have these risk factors, you are more likely to have anxiety attacks or panic attacks. However, keep in mind that little is known about what causes anxiety or panic attacks. These are just some of the common denominators that have been noted over time in various studies.

The risk factors for anxiety and panic attacks are:

Experiencing trauma
Experiencing a stressful life event
Experiencing ongoing stress or worries
Having a chronic health condition
Having another mental health disorder
Having a family history of anxiety or panic disorders
Abusing drugs or alcohol

In addition to these risk factors, some other common things have been noted about people that have anxiety and panic attacks. For example, women are much more likely to have anxiety or panic attacks than men. Some people also may have an anxious personality or inherent restlessness that can also put them at risk for these attacks.

Differences In Treatment

One of the biggest differences in anxiety attack vs. panic attack is in how they are treated. This is why it is important to understand the difference so that you can have an informed and productive conversation with your doctor or therapist. Because anxiety attacks are a symptom of anxiety and panic attacks have no discernable cause or reason, they must be approached differently.

Anxiety Attacks

Anxiety attacks are often treated as a symptom of overall anxiety. There are many treatments for anxiety that you can undergo that will help prevent anxiety attacks. There are medications for anxiety that can be taken on a routine basis to help keep you calm.

There are also good therapy options for treatment of anxiety. Cognitive behavioral therapy allows you to learn how to change your thinking and behavior through the expedient of being mindful of your thoughts and actions and making conscious decisions to change them. Cognitive behavioral therapy works well in managing anxiety attacks because you can learn to keep yourself calm and worry-free, which will stop the gradual onset of the anxiety attack.

Panic Attacks

Panic attacks must be treated differently. Because they may be infrequent and cannot often be predicted.

Therapy can be a helpful way to learn how to navigate panic attacks. Therapy can help you learn what to do when you have a panic attack to try to make it more bearable for you, and try to make the attack last as little duration as possible.

What To Do If You Have An Attack

What you do when you have an anxiety attack or panic attack can make a difference in how long it takes for you to calm down and return to normal. Handling an attack in the right way can help you alleviate symptoms and keep you safe while the attack is happening.

When you feel an attack coming on, try to take slow deep breaths. Focus on your breathing and don't allow it to quicken. It is also important that you recognize what is happening and accept it. Remind yourself that this has happened before, and the symptoms will pass.

You can also use relaxation techniques to try to get yourself through the attack. Try to visualize a peaceful place. Or you can try to ground yourself by looking around the room for five things that you can relate to your senses. Grounding yourself in this way can help you stop the detached feeling that often comes with panic attacks.

Getting Help

If you have had anxiety or panic attacks, you should seek out some professional help. While the tips in this article can help you identify if you are having anxiety attack vs. panic attack, onl y a therapist ca n help you address the issues.

How Anxiety Attacks Trick You

Thu, 03 Jun 2021 17:06:08 GMT

Anxiety attacks (or panic attacks) trick you into trying to help yourself with methods that make the problem worse.

To see how this works, consider what happens when you experience an anxiety attack. You experience real fear, make no mistake about that. Pay no attention to those who say "it's all in your head", because it's not. They usually mean well, but the phrase is misleading and unhelpful.

The fear of a panic attack is in your breathing, in your muscles, in your heartbeat, in your stomach, and so on. It's real physical fear.

Here's the idea that's at the root of the trouble. If I'm afraid, then I'm in danger. This sounds like a reasonable idea. Most of us probably believe it, most of the time, without thinking about it. It's probably true a lot of the time, because fear is usually a useful signal that warns us of danger and motivates us to protect ourselves.

But is it always true? "If I'm afraid, then I'm in danger." If it's always true, then an anxiety attack is a really grim signal.

It's not always true

There are lots of ways to see that this belief isn't always true, and here's just one. Hundreds of millions of euros change hands every year, all around the globe, in the scary movie industry. What does the existence of a scary movie industry tell us about ourselves?

It tells us that we're a species that can become afraid just from looking at pictures. This is a characteristic of our species, the ability to become afraid even when we know we're not in any danger. If this wasn't a characteristic of our species, there wouldn't be any scary movie industry. If we didn't have the ability to become afraid when we know we're not in danger, Stephen King would be writing for Good Housekeeping Magazine.

How does a scary movie work?

A scary movie tricks you into feeling afraid. It manipulates the information you receive in order to fill you with fear, even as you sit there munching on overpriced popcorn. A scary movie tricks you.

The trick is this: You experience discomfort as you view the unpleasant material of the film, and your body responds as if you were in danger. You experience real physical fear, even though you know "it's only a movie."

Anxiety Attacks use the same Trick

The trick of an anxiety attack is the same as the trick of a scary movie. You experience discomfort, and respond as if it were danger. This is the key to what gives an anxiety attack its power to terrify you.

What's good for danger? It's the traditional Fight, Flight, and Freeze. These are the responses we developed as the human species evolved in a world full of predators trying to make meals out of us. Even though humans are now the top predator on the planet, we still have the nervous systems of prey, always watching out for danger, ready to jump into Fight, Flight, or Freeze.

Fight, Flight, or Freeze is really good for dealing with predators. If it looks smaller than me, I'll fight it. If it looks bigger than me, but slower, I'll run away from it. And if it looks bigger and faster than me, I'll freeze and hope it doesn't see so well. It's very good for danger.

What's good for discomfort? This is very different. It doesn't help you relieve discomfort to get mad at it, or try to get away from it somehow. A headache will not be relieved by banging your head against the wall. What's good for discomfort is basically accepting whatever unpleasant feelings you have at the moment, and giving them time to pass, without struggling against them. This can be called this "floating", and it can be recommended that you "float" through an anxiety attack.

What's good for Danger
is the Opposite
of what's good for Discomfort

When you get tricked into reacting as if you face danger, you do all the things that get you more upset. You resist instead of accept. You flee instead of wait. You tense up instead of calm down. You hold your breath instead of breathing comfortably.

This is what gives anxiety attacks their power. When you get tricked into treating panic like a danger, you get tricked into doing exactly the opposite of what would be helpful. You get tricked into making things worse, even as you try to make them better.

You get tricked into putting out fires with petrol. It's as if you've been sabotaged, and all your efforts to help yourself have been subverted into the means of your own imprisonment.

This is why most people's gut reactions to an anxiety attack make them feel worse rather than better.

Don't be put off by my use of the word "discomfort". I know it's a mild, understated word for what you experience during an anxiety attack. I want to highlight the fact that this is the fork in the road, your best chance to take a different path when you experience an anxiety attack.

When you respond to panic as if it's danger, by struggling against it, holding your breath, fleeing, and getting more upset, you will find that "the harder I try, the worse it gets", because you are getting tricked into trying methods that will sabotage your hopes for recovery.

But if you can train yourself, over time, to respond to the panic as discomfort, by "floating", then you can look forward to gradually bringing to an end the powerful negative influence panic has over your life.

How Counselling Works

Tue, 25 May 2021 20:16:16 GMT

I tend to take a proactive approach to counselling. We'll chat, and together we’ll get to the bottom of your symptoms. Then the focus is on identifying your strengths and any techniques you may have used in the past, which you can now learn to use again.

The typical process will look something like the following, but this is a general guide only . Please bear in mind that the number of sessions can vary and will depend on what you’re working on and how quickly we can work through the steps.

One to two sessions to get to know each other and evaluate where you are with what you’re experiencing and how it affects your life. During these sessions, we will also discuss how you view to your experiences.

Session three will usually be mainly concerned with discussing and agreeing on a viable approach to your treatment. The important phrase here is “your treatment” – we will not be doing anything you disagree with or feel doesn’t make sense for you. I try to explain the reasons behind any of my suggestions and why I think they will work for you. If you disagree, we will discuss the reasons behind this, and if you still disagree, we’ll find something else that will work.

The important thing is that this is your treatment, and any plan has to include developing habits and ways of thinking that work for you.

Sessions four to eight will follow the steps we outlined together in our plan and work our way through it, step by step.

Session nine will usually focus on relapse prevention, how to identify in the future when you may be slipping back, and how to manage this and prevent it. This is an area we will have been touching on throughout the process, but we’ll try to tie it all together in this session.

Session ten is a wrap-up session. Here we will recap on all the work we’ve done and focus again on relapse prevention.

Session eleven will usually be approximately six months later. The purpose of this session is to evaluate together if the plan has worked for you in the medium to long term. Sometimes we may need to tweak things a little here. Typically, with the best will in the world, many people will have let one or two parts of their plan slide a little. This session has proven valuable to help remind people of their plan.

Whilst this last session, in particular, may seem unnecessary to some, it has proven to be a highly effective part of the overall programme and appears to contribute strongly to long-term positive results.

What’s Your Trigger?

Tue, 18 May 2021 13:33:55 GMT

3 Steps to Identifying your triggers and halt your negative emotional spiral.

You’re going about your day, everything is fine, and then .....

……. someone says something, or something happens, and you get mad

– you’ve just been triggered!

You could feel angry, depressed or a myriad of other negative emotions. You imagine your closest friend or your partner doesn’t care about you anymore. You feel worthless and that your life is worthless. You’ve got a heavy feeling in your stomach, and your body is tense all over.

“Nothing ever goes my way!”

It happens to us all. We all have our own unique pattern; a big ball of mixed-up thoughts, feelings and physical reactions – we feel like sh*t! (excuse the phrase).

Think of the trigger as a regular-sized snowball. The snowball is the initial event (what happened or what was said). As it rolls down the hill, it gets bigger and bigger, collecting other snow on the way (negative thoughts and feelings). The farther it rolls, the bigger it becomes until it’s huge. With all tho se distressing memories and all those negative thoughts and feelings no w att ached to it, the snowball feels like it’s big enough to crush you. This clouds your mind; you can’t problem-solve; what’s the point? – the problem is overwhelming.

“What can I do? Where can I go with such an immense problem? Should I just surrender?”

You can take some steps to learn to identify the trigger and stop the emotional snowball from rolling down the hill.

Step 1: Recognise when you have been triggered and learn your own pattern

Try to look back to when you were initially triggered. At this stage, your reaction may have been so fast and intense that it feels automatic, and you don’t question the path your “snowball” takes. But it isn’t. There is a small, sometimes almost imperceptible gap between the trigger and the thought where you can, with practice, grab the trigger at look at it rationally, to look at it without the attaching of all the distressing memories and all those negative thoughts and feelings it collects along its path.

Think of the last time you got very upset. What did you feel? What were your thoughts? How did you feel physically? You can learn to recognise your own particular pattern.

Step 2: Look at the facts.

Once you’ve learned to recognise when you’ve been triggered, breath deeply and ask yourself, “Why did that trigger me?”. Look purely at the facts – this gets easier with practice. What are you thinking that’s verifiably true? What’s doubtful? And what’s clearly untrue?

Step 3: Show yourself some compassion.

Once you have identified the trigger, hit the pause button – take a deep breath or count to ten, or whatever works for you. Look at your situation and try to be compassionate with yourself.

Try telling yourself: “This happened, and it’s hard. No wonder I am upset.” Ask yourself what a good friend might tell you or what you might say to a good friend in the same situation. Are you using all-or-nothing language such as “all” or “never” or “none”? These are extremes, and life will usually be much more subtle. Did you make assumptions or jump to a conclusion? – quick conclusions will often be extreme.

Take-Home From Today

Take a deep breath, pause, and ask yourself: “What are the facts of the situation?”

Look at what happened with compassion and kindness for yourself. Check if you jumped to conclusions.

Are You Depressed or Sad?

Sun, 09 May 2021 17:26:55 GMT

Everyone feels sadness at some point in their lives. It’s a natural reaction to situations or events that cause emotional pain or upset. Like other emotions, sadness is temporary and will fade with time. In this way, sadness is different to depression.

Depression is a longer-term condition that impairs occupational, social and other important areas of functioning. Symptoms of depression can last a long time if left untreated.

Sadness can feel overwhelming at times, but when you’re sad, you can still have moments of happiness, moments when you can laugh. Depression is different. Your feelings permeate all aspects of your life, making it almost impossible to find enjoyment anywhere, including in the activities and people you used to enjoy. Depression is a condition – not an emotion.

According to Aware ( www.aware.ie ), the symptoms of depression are:

F eeling - sad, guilty, anxious

E nergy - feeling tired or fatigued, low energy

S leeping - under or over-sleeping, any change to your normal sleep pattern

T hinking - poor concentration, thoughts slowed down

I nterest - loss of interest in hobbies, family or social life

V alue - low self-esteem

A ches - physical aches and pains with no physical basis

L ife - loss of interest in living, thinking about death, suicidal thoughts

You may experience some of these symptoms when you’re sad, but probably not for more than a fortnight. Suicidal thoughts aren’t a sign of sadness but depression.

Risk Factors for Depression

Depression can affect men and women of any age, across all ethnic groupings and socioeconomic backgrounds. Although there are many risk factors for depression, having one or more doesn’t mean you’ll experience depression.

Risk factors for depression can include;

Having experienced early childhood trauma
The inability to cope with a devastating life event.
Having low self-esteem.
A family history of mental illness, including bipolar disorder or depression.
A history of substance misuse and abuse, including drugs and alcohol.
A lack of family or community acceptance or support for identifying as LGBTQ+.
Difficulty in adjusting to a serious medical condition.
Difficulty in adjusting to body changes due to catastrophic injury.
A history of prior mental health disorders.
Feeling you lack a support system or sense of community, such as friends, family, or co-workers.

Depression can also be a side effect of some medications. If you’re concerned about this, discuss it with your GP.

When should you get help for depression?

The short answer is:

If you experience five or more of the above symptoms for more than two weeks, talk to your GP or contact www.mindhealing.online .

If you’re thinking of hurting yourself or having suicidal thoughts, call 999 to get immediate medical support.

Therapy can help with depression

Speaking with a mental health professional can be a powerful initial step towards recovery. Your counsellor will talk to you about any symptoms you’re experiencing, how you’re feeling and how it’s affecting your day-to-day living. Your counsellor may refer you to your GP to help eliminate any underlying medical condition that may contribute to your condition, such as an underactive thyroid (hypothyroidism).

Treatment for Depression

If what you’re experiencing is sadness, making some minor lifestyle changes could help, such as;

Connecting with other people, making a phone call, taking a yoga class, or joining a jogging club or another group that interests you.
Build time in your day for an activity you enjoy or used to enjoy.
Watch a funny television show or movie, or read a light-hearted or funny book.
Take part in physical activities or sports or, if you love animals, spend time each day with a furry friend.
Do not self-medicate through the use of drugs or alcohol.
Treat yourself kindly by eating healthy and trying to get enough sleep.
If you have trouble sleeping, try meditating or taking a warm bath before bed.
Simplify your life as best you can.
Lifestyle changes such as these can also help you feel better if you’re experiencing depression. But these changes may not be enough. If you’re experiencing depression, counselling with a professional you trust can make a difference.

Emergency Support Contact Numbers

1800 80 48 48 Aware Telephone Support

999 / 112 Emergency Services

116 123 Samaritans Ireland

1800 247 247 Pieta House

Anger Management: Tips and Tools

Wed, 05 May 2021 12:35:16 GMT

While everybody feels angry from time to time, when we suppress it or over-express it, this can become detrimental to our health and relationships.

In its simplest terms, anger is our natural response when the pursuit of our goals gets blocked. It arises from what we perceive to be unfair treatment or a threat. Whilst a certain amount of anger is normal (some studies suggest we get at least mildly angry a few times per day), it is seen as a negative emotion – So how can we manage it?

Anger is a unique negative emotion in that it makes us want to approach and confront our perceived threat, unlike other negative emotions, such as fear, sadness or shame, which make us want to hide from or run away from such threats. Frustration, contempt, outrage, fury, bitterness, and resentment are expressions of anger that we may need to manage.

Anger can be beneficial to us when managed in a controlled and positive manner.

Managing “Anger-Out”

When anger is expressed outwardly, it can lead to problems in our personal and work relationships. Others feel uncomfortable around this type of anger and may avoid people who over-express their anger in this way. When your anger is managed ineffectively and becomes too frequent or intense, anger management may be needed.

Managing “Anger In”

When we think of an angry person, we don’t usually think of those who suppress their anger. These are the people who hide the anger and don’t respond, even when they are fuming inside. “Anger In”, or anger suppression, can also have negative consequences, such as increased hypertension.

Anger Triggers

Anger will often result from such instances as imagining the worst-case scenario in a situation (awfulizing), having a low tolerance for frustration, or an attitude of resentment, hostility, and suspiciousness.

Feelings of powerlessness can also trigger anger, a violation of your personal values and feeling disrespected. We can also feel angry when we want to change something, but we find we cannot do so, or when we feel we are not being listened to, feeling powerless. We can regain a sense of power when we use this anger to restore respect, justice, and relationship reciprocity.

Anger Management Training

Anger management training involves learning to see new perspectives, practicing empathy, and practicing strategies for managing this emotion. We all benefit from different strategies to manage our anger. Those who over-express their anger can benefit from developing new cognitive skills (ways of looking at situations) and learning to reframe their experiences to regulate their anger. Someone who suppresses their anger may need to learn to communicate their anger more effectively, possibly through assertiveness training.

Anger Management Techniques

Maintain an Anger Journal

Recording your feelings of anger and what may have triggered them will help you better understand where it comes from and how it gets out of control.

Manage your angry thoughts

Try to look at what you are angry about to reframe it to help you change what bothers you.

Speak up for yourself

Set boundaries with others, practice assertiveness and negotiate for yourself. Try telling yourself, “there’s no harm in asking” if you feel intimidated by the idea that you shouldn’t ask for something.

While it can be an intense emotion, anger can be managed.

References

Berkowitz, L., & Harmon-Jones, E. (2004). Toward an understanding of the determinants of anger. Emotion, 4(2), 107.

Carver, C. S., & Harmon-Jones, E. (2009). Anger is an approach-related affect: evidence and implications. Psychological Bulletin, 135(2), 183.

Fives, C. J., Kong, G., Fuller, J. R., & DiGiuseppe, R. (2011). Anger, aggression, and irrational beliefs in adolescents. Cognitive Therapy and Research, 35(3), 199-208.

Are You Problem-Solving, or Just Worrying?

Wed, 21 Apr 2021 13:03:00 GMT

How To Stop Worrying about Problems and Start To Solve Them

Part of being alive is having problems or challenges to overcome. Sometimes though, when we think we’re trying to focus on solving these problems, we’re actually just worrying about them.

What’s the Difference Between Problem Solving and Worry?

Worry is a repetitive pattern of negative thinking about issues that could end badly. It’s not just one thought but a sustained period of thinking about the problem and usually focused on worst-case scenarios. For example, have you ever left work and remembered something you needed to have done before you left. The worrier will think, “My boss will kill me”, “What will my workmates say?”, “I’m in big trouble tomorrow”.

In problem-solving mode, you may remember what you had left undone, and your thinking will look more like a list of options to solve your problem with you picking the best (or least worst) solution.

We often confuse worry with problem-solving, but, unfortunately, worrying undermines our ability to problem-solve. Research shows that many people think that worrying about their problems is the same as problem-solving. By identifying the difference and moving from worry to problem-solving can make a big difference in how efficiently we can solve our problems.

How to Solve Problems Successfully

Successful problem solving will generally follow the following steps;

1. Clearly defining the issue.

2. Deciding on your preferred outcome.

3. Identifying a range of solutions without judging the quality of those solutions (brainstorming).

4. Weighing up the solution’s pros and cons.

5. Identify the optimal solution to give you your preferred outcome.

The best problem solvers accept that challenges are inevitable and believe they can respond appropriately. Worriers tend to become so focused on the threat, and they may never get to the point of finding solutions.

Why do we confuse problem solving and worry?

It’s easy to confuse thinking about problems with worry because both will make us a little anxious, especially when we hold negative beliefs about our ability to find solutions. We may not feel confident we can manage our problems. Another reason is that often worry feels like we’re being productive. We’re busy with the problem, but unfortunately, getting nowhere.

Is worry bad for problem-solving?

While feeling some anxiety is perfectly normal when we identify a problem, anxiety doesn’t help us solve it. Worrying can make us feel bad about ourselves, and this will influence our decision-making processes. This pessimistic frame of mind may lead to us dismissing possible solutions as not being good enough.

While worrying, it can take a lot of effort to move to goal-focused thinking from the focus on the threat. It actually takes fewer mental resources to solve the problem. Worrying, because of all the mental blocks it puts up for us, can also negatively impact our confidence and self-esteem.

How can I know if I’m worrying or problem-solving?

When you’re thinking about the problem, are you upset, tense or distressed? You could be worrying.

Try to relax by taking deep breaths from the diaphragm. If this doesn’t work, take a break from the problem and return to it once you’ve had time to settle down. But, DO come back to it!

Is your focus on what could go wrong (catastrophizing)? Sounds like worrying.

Try to focus on the outcome you would like. Focusing on outcomes you don’t want takes away valuable mental resources you could employ to produce solutions.

While you're brainstorming the problem, do you dismiss all solutions as not good enough? Worrying!

Worry reduces our confidence in our ability to find effective solutions. Accept all possible solutions as “okay”. You can judge and evaluate and fine-tune them later.

If you find yourself slipping into worrying on a problem, the bottom line is to try to refocus on the problem and your preferred outcome. When dealing with your concerns, there’s no such thing as “good” worry.

Building Mental Resilience

Mon, 12 Apr 2021 13:14:29 GMT

What Is Mental Resilience?

The American Psychological Association (APA) defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress.” In simpler terms, it’s like riding a rollercoaster (life!) with its high-effort climbs, heart-racing falls, and peaceful stretches of straight rails in-between. You can’t control where you go, but you can learn to enjoy the ride.

Mental resilience is a skill that anyone, at any age, can learn.

Mental Resilience Includes;

Being flexible in uncertain circumstances
Embracing change positively
Solving problems with critical thinking skills
Recognizing and nurturing your body’s needs
Finding healthy outlets for stress

Mental resilience is not;

Solving problems alone
Pushing past your body’s needs
Ignoring environmental triggers
Taking on more than you can reasonably accomplish
Taking stress out on others

Mental, emotional and physical resilience are all interconnected – building mental resilience has been shown to help build immunity to infection and helps us to absorb the emotional and physical wear and tear we sustain throughout a normal lifetime.

Tips for Building Mental Resilience

Focus on What You Can Control

We can’t control what happens around us, but we can learn to manage our response to it. For example, try to avoid worrying about what’s happening with the world and place your focus on what you can do about it or how you might be able to deal with it.

Change Your Environment

It can often help remove yourself temporarily from a stressful situation to allow yourself to get back your “mental balance”. Taking a break from your desk for a few minutes to get some fresh air can allow you the chance you need to gather your thoughts. This can help avoid burnout.

Create Simple Routines

Creating a routine allows us to have control over many aspects of our daily lives. With a routine in place, we need to make fewer decisions each day, reducing mental fatigue.

Lean on Your Support System

Tell someone you can trust how you feel. Getting advice and feeling empathy can help to boost us and give us the support we need.

Limit Negativity

Keep up to date with what’s happening in the world by watching or reading the news – then turn it off! Constantly scrolling through bad news on your device allows the negativity to accumulate and burden you.

Get Exercise

Getting exercise will build your physical resilience, and this will have the added benefit of helping your mental resilience. You’ll always feel better about yourself after some light exercise.

Sleep

Often when we’re stressed, sleep is the first casualty, whether through perceived lack of time or through worry. Allow yourself “wind down time”, like when you were a child, to give yourself the best chance of a restful night. Sleep allows your brain to process your problems and makes you much more productive the next day.

Mental Fatigue

Sun, 04 Apr 2021 16:21:54 GMT

What You Can Do About Mental Fatigue

Do you always feel emotionally and mentally overwhelmed? You could be experiencing mental fatigue.

Mental fatigue often follows prolonged and constant mental activity, leaving you tired, curbing your productivity, and slowing your thinking processes. This can lead to a degenerative cycle of you becoming more and more mentally exhausted, with less and less mental resources to deal with life’s everyday stressors, leaving you even more exhausted.

Common signs of mental fatigue can include;

Mental block.
A lack of motivation.
Irritability.
Stress/Comfort eating.
Loss of appetite.
Sleep disturbance.

If allowed to fester, mental fatigue can cause many issues, including burnout and anxiety, as well as having a negative impact on your physical endurance.

What Causes Mental Fatigue?

Decision Making:

Constant decision making depletes your executive function burning valuable resources. This can be especially so when you ask someone else for a decision and get back a list of choices rather than them making a decision themselves (“decision leeches”).

Overcommitting:

This is the mental equivalent of writing cheques you can’t cash. This is where you agree to take on every task requested of you, whether you have the time or not.

Clutter:

The more clutter you have in your life, both in your head and in your physical surroundings, the more stressed you’ll be. Prolonged stress leads to mental fatigue.

Procrastination:

When procrastinating or avoiding tasks, anxiety about what your avoiding will increase. It’s actually more stressful than working on the task.

Perfectionism:

Perfectionism can be a double-edged sword that can quickly turn into a self-sabotaging habit. Trying to make perfect choices and perfect decisions can lead to decision paralysis, and you’re more likely to worry excessively. Sometimes “good enough” is good enough.

Lack of Sleep:

Our brains process our experiences and rejuvenate during sleep. Lack of sleep disturbs this process, leaving you fewer resources to use the next day.

What Can You Do About Mental Fatigue?

Suggested strategies include;

Be Organized:

Now and again, we need to tidy up our mental space as well as our physical space. Declutter by cleaning and tidying as you go; clear your desk at the end of the day so you don’t come into a messy workspace the next day. Follow habits that automatically leave you organized - leave items in the same place each time (so you don’t have to try to remember where you saw it last!).

Be realistic:

Create a “To Do” list at the end of each day for the next day and keep it simple and realistic. This will help you sleep rather than running lists through your head when you’re trying to sleep. Keep personal and professional lists. Crossing items off these lists also feeds the rewards part of your brain, making you feel better about yourself and what you’re achieving.

Batch Tasks:

Do repetitive tasks in bulk. For example, do you have a form you need to print out regularly? Print a large batch one per month – that’s one less thing to remember tomorrow.

Rethink how you expend your energy:

Work on ways to do things better or more efficiently to reduce your stress levels in the longer term. A simple example may be having phone chargers for each of your home, work and your car.

Tackle Avoidance and Procrastination:

These promote worry, and excessive worry gets in the way of seeing solutions to your problems. Try to make a point of dealing with tasks as soon as possible after getting them.

Take Breaks:

Whether is frequent 10-minute breaks of weekends away, a little unwinding can be very therapeutic., giving your brain a much need break. Although it may seem counterintuitive, you will be more productive and achieve more by taking breaks.

Meditate:

Studies show that meditation not only improves focus and memory but also changes the way your body responds to stress. Meditation requires practice before becoming effective, so it’s worth persevering until it starts working for you. It’s not for everyone, though, and similar effects can be got from reading, creative writing, watching a movie or simply lying on the couch listening to your favourite music – anything that takes your mind away from your day-to-day stresses.

Self-care:

Practicing self-care, even if that seems self-indulgent, it sounds. Do one thing every day that makes you feel genuinely happy, whether that’s a long bath or having a good hearty laugh watching your favourite comedian.

Self-acceptance:

Another way to free up your cognitive and emotional reserves is to practice acceptance. This can mean accepting certain traits in your partner, occasional mistakes, changes at work, or something as simple as your child liking a food one day and rejecting it the next.

Work on your self-sabotage patterns :

You could try to figure out patterns of behaviour that don’t work for you and then find creative ways to counteract them and form new habits. For example, people who experience anxiety tend to be hypervigilant to signs of threat and detect threats that aren’t really there. If this sounds like you, explicitly say to yourself, “my brain sees this as a threat when it’s probably an opportunity”, and most seemingly negative experiences present us with positive opportunities if we look hard enough.

Most importantly, get enough rest and sleep, eat healthily and follow a regular routine where possible.

Counselling In Limerick

Thu, 18 Feb 2021 21:49:30 GMT

From our Limerick counselling clinic, Mind Healing Counselling’s team of Limerick therapists offer a range of services designed to addresses a range of issues

Counselling Limerick

From our Limerick counselling clinic, Mind Healing Counselling’s team of Limerick therapists offer a range of services designed to addresses a range of issues including:

Our experienced Limerick therapist offers a diverse range of psychotherapy services including On-Line Therapy, Cognitive Behaviour Therapy and Psychodynamic Therapy. Our Limerick psychotherapists can recommend the correct therapy for the unique needs of the client.

Need counselling services in limerick? Get in contact with our psychotherapy clinic today. You can call us at our office number, 085-1298287 , during business hours to get more information or click on this link to make a booking at a time to suit you.

Depending on your needs, Mind Healing Counselling can offer a range of psychotherapy services including:

Cognitive Behaviour Therapy

Cognitive Behaviour Therapy or CBT therapy can be effective when used in combination with other types of therapy. Simply put, cognitive refers to thinking, e.g. the habitual way in which individuals interpret their lives and their relationships with those around them. Cognitive therapy helps individuals identify specific thinking patterns giving them more control over their thoughts. Cognitive Behaviour Therapy works well when used in conjunction with behavioural therapy. To discuss the advantages of Cognitive Behaviour Therapy with our Limerick therapist get in contact with our psychotherapy clinic today.

Psychodynamic Therapy

Our counselling services Limerick offer Psychodynamic Therapy sessions. Psychodynamic therapy allows individuals to become more aware of the effect subconscious processes have on their feelings and behaviour. Psychodynamic Therapy helps patients recognise these unconscious processes. For additional information on our psychotherapy Limerick services, get in contact with Mind Healing Counselling today.

Our psychotherapy Limerick services are available for bookings now. Contact us today.

I need a therapist near me. What is your catchment area?

Our counselling services Limerick are available to clients all over Limerick county, and the surrounding areas. To enquire about therapist availability, you can call us at our office number, 085-1298287 , during business hours to get more information or click on this link to make a booking at a time to suit you.

What should I expect to happen in a Limerick Counselling session?

Our Counselling Limerick services are built around the unique needs of the client. Therefore no two counselling services are ever truly alike. Our therapists are highly trained to listen and reflect on what’s being said in a safe environment. Most counselling sessions allow an individual to talk freely about their feelings, day to day dilemmas, memories, aspirations, dreams, etc. Some other forms of therapy sessions, like cognitive behavioural therapy, and can be a little more structured.

What is CBT?

Wed, 06 Jan 2021 18:10:37 GMT

In CBT, the client is the expert in themselves and in what they need to effect change in their life. The client has borne witness to their lived experience and, as such, is best placed to identify, in collaboration with the therapist, what they believe, what they think, how they feel this or interpret these thoughts, and what effect this has on their lives.

We are all capable of both rational and irrational thoughts.

Rational thinking considers a situation with the ability to organize and analyze relevant information to come to a sound conclusion, one which helps the person positively use the result in their life.

Irrational thinking is where the client takes information and can often involve making faulty decisions or coming to a conclusion, which may be partially or entirely incorrect due to the influence of preconceptions on their thinking process.

For example, let's take a situation when a person is about to leave the house, and it begins to rain. A rational thought may be, “I’ll put on a coat, and I’ll be fine.” An irrational thought may be, “I’ll get soaked ...... and I’ll get sick and die.”

The Cognitive Model

In CBT, the theory is that thoughts lead to behaviours. That is, a thought will create a feeling in the person, an emotional reaction, which then leads to the person behaving in a certain way, taking action in response to the emotional reaction to the thought.

In the previous example where the person is about to leave the house, and it begins to rain (the situation), the person having a positive emotional reaction (the emotion) after sizing up the situation (the thought) may simply put on a coat going out and get on with their day’s business (the behaviour).

On the other hand, the person having the irrational thought where they picture themselves getting sick and dying may retreat into the house, afraid to go out, and not get to do whatever they were leaving to do. This, in turn, may have the effect of causing other problems in their life which could then lead to more stress and anxiety.

So, CBT aims to teach this second person to arrest this process at the point where they have the thought which creates the emotional reaction. The CBT therapist will work with the client to help them to understand how they think and how that links with the behaviour that’s causing a problem in their life.

The aim is to give this client the tools they need to identify and change their unhelpful behavioural patterns by making adjustments to their thinking styles. These adjustments to the client’s thinking patterns will help to alleviate their distress in the here and now, as well as to give them the tools to do so in the future when similar patterns emerge for them.

CBT can also be used to help a client identify and challenge core beliefs which may be holding them back and causing distress in their life.

The Role of the Therapist In CBT

So where does the therapist come into this? The therapist role is as a collaborator with the client in the process of identifying irrational thinking and in the process of developing and implementing plans to help the client arrest and rationally analyze these thoughts.

The therapist explains the CBT process to the client, so they know what to expect and how to work within it.

Then they both collaborate in identifying areas of concern to the client and in formulating plans and solutions to help alleviate the client’s distress.

CBT Sessions:

The number of sessions for CBT varies and depends on the needs of the individual. For short CBT, the number of sessions can be approximately 10-12, with each session being around 50-60 minutes. The therapeutic process may consist of one session per week, or therapists may schedule more frequent sessions, depending on your needs.

A standard CBT session involves setting an agenda at the start. It focuses on important, prioritized targets. The therapeutic process then follows that agenda, but it is also flexible should an unplanned and critical topic emerges. CBT is a collaborative approach. The therapist will work with you to identify your needs, and they plan treatment accordingly.

To meet these goals, the therapist uses different CBT techniques. These techniques are cognitive restructuring, systematic desensitization, meditation, exposure techniques, and others. Another important aspect of CBT is homework or exercises to practice outside of therapy.

Practice at Home

Practicing at home will be a vital element of any CBT treatment plan and demands a commitment from the client to continue, outside of sessions, the work being done in the therapist’s room. It is a crucial element of CBT, and it is planned collaboratively between the client and the therapist to practice new skills and coping strategies as well as to restructure maladaptive beliefs.

Effectiveness of CBT

As it is arguably the most studied form of psychotherapy, there is a very robust evidence base for CBT as a psychotherapeutic treatment, especially with regards to anxiety and depression with CBT often referred to as “ the gold standard treatment ”.

CBT has been found to be effective in the treatment of Anxiety, Depression, PTSD, Phobias, Seasonal Affective Disorder (SAD), Post Traumatic Stress Disorder (PTSD), Obsessive-Compulsive Disorder (OCD), sleep issues and is also highly effective in emotional regulation and addiction relapse prevention.

Advantages of CBT

CBT has many benefits or advantages over other forms of treatment.

For example, CBT can be as useful, and sometimes more useful, in treating some disorders than medication, and can also work in conjunction with medication. It will often entail a much shorter term of treatment, requiring fewer sessions, than other forms of treatment, such as applying psychodynamic theory.

CBT is also highly adaptable and can take different formats, depending on the client’s presenting issues. As a collaborative effort between the therapist and the client, the client is empowered by their involvement in designing their treatment plans and solutions, as well as in gaining skills which can be applied throughout their life.

CBT can be useful for any age group.

We’ve Got Depression Wrong. It's Trying To Save Us.

Mon, 04 Jan 2021 18:21:02 GMT

New theories recognize depression as part of a biological survival strategy.

For generations, we have seen depression as an illness, an unnecessary deviation from normal functioning. It’s an idea that makes sense because depression causes suffering and even death. But what if we’ve got it all wrong? What if depression is not an aberration at all, but an important part of our biological defense system?

More and more researchers across specialties are questioning our current definitions of depression. Biological anthropologists have argued that depression is an adaptive response to adversity and not a mental disorder. In October, the British Psychological Society published a new report on depression, stating that “depression is best thought of as an experience, or set of experiences, rather than as a disease.” And neuroscientists are focusing on the role of the autonomic nervous system (ANS) in depression. According to the Polyvagal Theory of the ANS, depression is part of a biological defense strategy meant to help us survive.

The common wisdom is that depression starts in the mind with distorted thinking. That leads to "psychosomatic" symptoms like headaches, stomachaches, or fatigue. Now, models like the Polyvagal Theory suggest that we’ve got it backward. It’s the body that detects danger and initiates a defense strategy meant to help us survive. That biological strategy is called immobilization, and it manifests in the mind and the body with a set of symptoms we call depression.

When we think of depression as irrational and unnecessary suffering, we stigmatize people and rob them of hope. But when we begin to understand that depression, at least initially, happens for a good reason we lift the shame . People with depression are courageous survivors, not damaged invalids.

Laura believes that depression saved her life. Most of the time her father only hurt her with words, but it was when she stood up to him that Laura’s dad got dangerous. That’s when he’d get that vicious look in his eyes. More than once his violence had put Laura’s life at risk.

Laura’s father was so perceptive, that he could tell when she felt rebellious on the inside even when she was hiding it. And he punished her for those feelings.

It was the depression that helped Laura survive. Depression kept her head down, kept her from resisting, helped her accept the unacceptable. Depression numbed her rebellious feelings. Laura grew up at a time where there was no one to tell, nowhere for her to get help outside her home. Her only strategy was to survive in place. And she did.

Looking back, Laura does not regret her childhood depression. She values it. Going through her own healing process and working with her therapist helped her see how depression served her.

Laura’s story is stark. It’s ugly. And it helps us understand that even though depression may happen for a good reason, that does not make it a good thing. Laura suffered deeply and describes the pain of her hopelessness vividly. Her depression was a bad experience that started as the last resort of a good biological system.

Depression starts with immobilization

According to the Polyvagal Theory, discovered and articulated by neuroscientist Stephen Porges, our daily experience is based on a hierarchy of states in the autonomic nervous system. When the ANS feels safe, we experience a sense of well-being and social connection. That’s when we feel like ourselves.

But the autonomic nervous system is also constantly scanning our internal and external environment for signs of danger. If our ANS detects a threat or even a simple lack of safety, its next strategy is the fight or flight response which we often feel as anxiety .

Sometimes the threat is so bad or goes on for so long, that the nervous system decides there is no way to fight or to flee. At that point, there is only one option left: immobilization.

The immobilization response is the original biological defense in higher animals. This is the shutdown response we see in reptiles. Also known as the freeze or faint response, immobilization is mediated by the dorsal vagus nerve . It turns down the metabolism to a resting state, which often makes people feel faint or sluggish.

Immobilization has an important role. It dulls pain and makes us feel disconnected. Think of a rabbit hanging limply in the fox’s mouth: that rabbit is shutting down so it won’t suffer too badly when the fox eats it. And the immobilization response also has a metabolic effect, slowing the metabolism and switching the body to ketosis . Some doctors speculate that this metabolic state could help healing in severe illness.

In humans, people often describe feeling "out of their bodies" during traumatic events, which has a defensive effect of cushioning the emotional shock. This is important because some things are so terrible, we don’t want people to be fully present when they happen.

So the immobilization response is a key part of the biological defense, but it is ideally designed to be short term. Either the metabolic shut down preserves the organism, i.e. the rabbit gets away, or the organism dies and the fox eats the rabbit.

But if the threat continues indefinitely and there is no way to fight or flee, the immobilization response continues. And since the response also changes brain activity, it impacts how people’s emotions and their ability to solve problems. People feel like they can’t get moving physically or mentally, they feel hopeless and helpless. That’s depression.

Does depression have value?

It’s easy to see why Laura's childhood circumstances would set off the immobilization response, and even how it might have helped her survive. But why does it happen in people with less obvious adversity? Our culture tends to think of depression in the person who finds work too stressful as a sign of weakness. Self-help articles imply that they just need more mental toughness and they could lean in and solve it. Even some therapists tell them that their depression is a distorted perception of circumstances that aren’t so bad.

But that is not how the body sees it. The defense responses in the autonomic nervous system, whether fight/flight or immobilization are not about the actual nature of the trigger. They are about whether this body decides there is a threat. And that happens at a pre-conscious point. The biological threat response starts before we think about it, and then our higher-level brain makes up a story to explain it. We don’t get to choose this response; it happens before we even know it.

Studying anxiety has revealed that many modern circumstances can set off the fight or flight response. For instance, low rumbling noises from construction equipment sound to the nervous system like the growl of a large predator. Better run. Or feeling like they are being evaluated at school removes kids' sense of safety and triggers fight or flight. Better give the teacher attitude or avoid homework. And to most of us, fight or flight feels like anxiety.

Eventually, if these modern triggers last long enough, the body decides it can’t get away. Next comes immobilization which the body triggers to defend us. According to Porges, what we call depression is the cluster of emotional and cognitive symptoms that sits on top of a physiological platform in the immobilization response. It’s a strategy meant to help us survive; the body is trying to save us. Depression happens for a fundamentally good reason.

And that changes everything. When people who are depressed learn that they are not damaged, but have a good biological system that is trying to help them survive, they begin to see themselves differently. After all, depression is notorious for the feelings of hopelessness and helplessness. But if depression is an active defense strategy, people may recognize they are not quite so helpless as they thought.

Shifting out of immobilization

If depression is the emotional expression of the immobilization response, then the solution is to move out of that state of defense. Porges believes it is not enough to simply remove the threat. Rather, the nervous system has to detect robust signals of safety to bring the social state back online. The best way to do that? Social connection.

One of the symptoms of depression is shame, a sense of having let other people down or being unworthy to be with them. When people are told that depression is an aberration, we are telling them that they are not part of the tribe. They are not right, they don’t belong. That’s when their shame deepens and they avoid social connection. We have cut them off from the path that leads them out of depression.

It is time that we start honoring the courage and strength of depressed people. It is time we start valuing the incredible capacity of our biology to find a way in hard times. And it is time that we stop pretending depressed people are any different than anyone else.

References

Porges, S., 2009. The Polyvagal Theory: New insights into adaptive reactions of the autonomic nervous system . Cleveland Clinic Journal of Medicine, 76(4 suppl 2), pp.S86-S90.

Porges, S., 2007. The Polyvagal Perspective . Biological Psychology, 74(2), pp.116-143.

Wellbeing, Resilience & Reflection

Sun, 13 Dec 2020 22:48:00 GMT

by Miffy Hoad, Development Officer, Mental Health Ireland

The Coronavirus pandemic is a global & local crisis. The Chinese character for word crisis consists of images that depict both danger and opportunity . This analogy might help to illustrate how choosing how we look at things effects our wellbeing and our ability to recover from adversity (without dismissing any real danger we have or are facing).

Wellbeing

Maintaining our wellbeing is a daily work in progress. Good wellbeing doesn’t happen accidentally. It responds well to us engaging in simple activities like getting some physical exercise, having some meaningful social connection, being present in the moment, learning something new and giving our time and attention to other people. Good nutrition, hydration and fine weather all go a ling way to improve it too. It hinges on a whole range of circumstances, some of which we can control and some that we can’t. The thing to know is, while we can’t control every eventuality in our lives, we can control how we respond to them. For example, I can choose to go for a walk every day to help maintain my wellbeing. A 5km restriction on how far I can go isn’t my choice but how I respond to the restriction is. It can feel easier to berate this ‘stupid rule’ than to take responsibility for my response. Adapting to the situation might mean walking the same stretch of road several times to get in my steps and choose to be content with that choice. It’s a simple concept but don’t confuse ‘simple’ with ‘easy’, especially when the beach or woodlands you love is 10km away. Choosing can be hard and the path of least resistance can feel easier.

Resilience

Another thing about wellbeing is it is closely related to resilience. They interact and when our wellbeing is eroded, so too is our resilience. Resilience isn’t accidental either. It rises and falls through-out our life time for all sorts of reasons, often due to circumstances beyond our control. The beauty of resilience is that we can learn skills that promote it. We aren’t born resilient. Some people will say that the-school-of-hard-knocks made then resilient while others will testify to a good work-life-balance that helps them to cope with what life throws at them. But if life throws enough stuff at any of us, we can go down. Our capacity for coping fluctuates. It can be as little a thing as being hungry that can affect my ability to cope with something that would be a breeze after I’ve eaten. You could look at it like a maths equation – the ratio of ‘life events’: ‘ability to cope’.

When ‘bad stuff’ is happening in our lives, our focus generally is on ‘getting through it’. We do what we can to cope, function and survive. It’s not until the ‘bad stuff’ is over that we get a chance to have a look at what has happened. Sometimes it’s not just one thing either. Sometimes it’s one thing after the other, after another. This is when the ratio really gets out of whack.

The Value of Reflecting

Recovering from adverse experiences isn’t a case of ‘toughening up’. It’s about what we choose to learn from the experience to apply to future experiences. If we ruminate on our experience of events, the potential is there to assign blame, either of self or another; of developing resentment; of rehashing and reliving the experience; feeling stuck with the difficult emotions from the time. If on the other hand we reflect on the experience, we can look at it from a fresh perspective; we are curious about our responses to the experience; we inquire about what helped and what didn’t at the time; we explore what alternative possibilities might have supported us better; We separate the opportunity from the danger– seek out the silver lining.

Reflective practices foster a compassionate response and an openness to learn and grow. This is the key to resilience. We look back to see how far we’ve come and in taking stock of the journey we are reinforced, restoring a healthy ratio of life events : ability to cope . This reinforcement serves us now and into the future.

Daily Reflective Practice

This doesn’t just apply to the big picture and big events. We can practice reflection on a daily basis.

Reflect on

The process of emerging from an experience like we have had in 2020 is going to involve a lot of looking forward, looking back and more than a bit of looking around. Making reflective practices a part of our daily lives now will empower us in the process of adjusting to life with less restrictions.

How we choose to look at things will influence what we salvage from the time we spent during all these months. Whether we were cocooning, self-isolating, staying home to protect others, working in essential services, working remotely, home schooling, alone or together or any other constellation, we have all been weathering the same storm. The aftermath of the storm will be as different for each of us as the boats we were in during it. There is a universal experience though of being in this together – past, present and into the future.

While there will still be dangers to consider, so too will be opportunities to support our wellbeing & resilience, to reflect on how far we’ve come and in so doing emerge the better for having had the experience.

The post Wellbeing, Resilience & Reflection appeared first on Mental Health Ireland .

Admitting That You Need Help is Worth It

Wed, 25 Apr 2018 15:09:00 GMT

By: Samantha Varnerin (Article originally seen on lifeinmydays.com )

That familiar feeling of dread began to form at the bottom of my stomach that afternoon in February 2014 when I had one simple thought: maybe I’m not good at this. " No, not here," I thought, "I’m at work. I have so much to do. I have plans later and can’t miss them. If this breaks out now…"

But that didn’t stop the feeling that started at the bottom of my stomach from rising up: a familiar heavy feeling in my throat settling just below my chin. I felt my body naturally sink into my desk, trying to use my hair to hide my face from my coworkers as my silent sobbing began to release itself.

"You’re a hopeless mess." My own voice echoed in my head. " You can’t keep this up. This work sucks. Your boyfriend doesn’t like you, he only tolerates you. You’re even a burden to your family. Why did they have to help you get into your apartment if you’re working fulltime? Nobody at this company likes you. They just tolerate you because you get your work done, but no one will invite you to do anything. You suck at dancing. You’ve been taking lessons for three months and still haven’t been able to find a dance partner. No one liked you on the dance team either. I doubt your dance instructor would even like you if you didn’t pay him to pretend to. You can’t live on your own and no one wants to be your room mate . No one actually likes you, they just tolerate you…"

It went on and on. And that heavy feeling made its way to my nose and eyes, and the familiar wet warmth from my tears streamed down my cheeks silently in a room shared with three other people in the middle of this quiet February afternoon.

As I ran off to the bathroom to clean myself up, I avoided eye contact with any employees I came across the narrow hallway. I wonder if it shows how much I don’t have it together? Do they know? Are they judging me? Will they tell my boss?

As I curled into the stall, not even sitting but crouching on the floor with my hands over my head, I felt turmoil. I couldn’t even think anymore. I felt too heavy to do anything. Instead, criticisms continued to come to mind like someone was talking about me.

"You’re doing your job wrong. You’ll probably get fired soon. You clearly learned nothing when you were in school. You’re so dumb. You’re living by yourself and can’t take care of yourself. You’re an awful cook. Your boyfriend pretends to love you but he really just tolerates you. Your friends don’t actually like you either. You’re awkward. You’re overweight. You’re impulsive with your money. You’re super ugly and too hairy. You dress weird. You’re letting your dirty apartment get you sick and you’re still not motivated to clean it. You don’t do anything on your to-do list. You’re making no impact with your daily life. You’re useless. You should probably just give up…"

After a few minutes of this passed, the weight felt just a bit lighter and I stood up straight. Still heavy, like a weighted jacket got put on me, I got out of the stall and started splashing water into my eyes in my pathetic attempt to make them appear less red. I stared in the mirror at the 23 year old mess (with red puffy eyes) glumly gazing back at me. She was overwhelmed by the world around her. Her parents said that this is normal for a lot of people to feel and that it will pass. That was seven years ago. While some habits had changed here and there, virtually nothing had changed inside me. I was still getting these “Sad Attacks,” as I dubbed them by now.

It was that moment — while staring at myself in the mirror after crying my eyes out over a flood of anxiety in the office — that I realized I needed to get help. I was 23 years old. This was not the first time I felt this way, but I really wanted it to be the last.

So I decided that day that I would look for a therapist.

Fast forward three years later. I help people every day with big or small situations. I’m moving into a career I like. I get “thank yous” every day from people I didn’t even know I impacted. I’m happier, lighter (both emotionally and physically), and more readily available to help my friends. I have new groups of friends that have great ambitions I can get behind. I have clarity with quite a few dreams I have. I have friends that have called me the most mentally and emotionally healthy person they know. And I can’t remember the last time I had a “Sad Attack.”

But it wouldn’t have happened if I didn’t ask for help.

This article isn’t for telling you how I overcame it all. This article isn’t for telling you how to overcome it all. This isn’t for telling you how to find a therapist. This isn’t for telling you to go on meds. This isn’t for telling you to stop doing what you’re already doing even.

This article is to tell you that I became stronger because I was willing to tap into more than just my own mind to solve my problem.

If you’re in a dire situation, you need to get out of your head and into someone else’s, preferably a professional that is trained and equipped to handle your things. Think of therapists as personal trainers and psychiatrists as nutritionists. They are there for you to become stronger. And yes, you can be self-guided, but think of the results you could have if you had them.

If you’ve been thrashing for so long, trying to figure out what is wrong with you all on your own - and your friends that aren’t professionals of the mind aren’t helpful, and they’re saying you should consider getting help, and you’ve been resisting for this long - you know what you need to do.

Get started. Tell someone you think you need help. Get their support on this and find the help you need. Admit that your mind is the most important asset you’ll ever own and invest in making it stronger with someone that can help you personally overcome your shortcomings. Be open to the possibilities and getting your life back to an amazing place you can’t necessarily foresee now with some guidance.

But most importantly, stop sabotaging yourself. You’re doing no one, including yourself, any good by not asking for help.