Category: Health

Anxiety, Health, Neurodiversity, Self Help, Wellbeing7 Comments

Deep Breathing

Change Therapy

Breathing exercises are a powerful way to manage Stress. One particular method that is becoming more popular worldwide is Deep Breathing. There are many benefits of practicing in this way of which I will explain shortly, so please stay with me. Do you ever stop what you are doing and think exclusively about breathing? It is an automatic function, where we breathe in oxygen and breathe out carbon dioxide. Breathing is a conscious and a sub-conscious process. When you think about it, breathing is one of the most important and powerful resources you can tap into, as it is the … Continue reading Deep Breathing

Mental Health, Neurological, Psychology, Self Help, Wellbeing9 Comments

Be smarter for a longer life.

Change Therapy

Andrew Lim and colleagues at Toronto University carried out tests on 3000 ‘older’ participants at different times of the year to assess cognitive functioning, measuring thinking and concentration skills, as well as physiological tests to look for early signs of Alzheimer’s disease. The outcome was that people who tested in Summer and early Autumn obtained significantly higher scores, than those tested in Winter and Spring. “There may be value in increasing dementia-related clinical resources in the winter and early spring when symptoms are likely to be most pronounced,” the authors say. “By shedding light on the mechanisms underlying the seasonal … Continue reading Be smarter for a longer life.

Anxiety, Health, Horse Therapy, Mental Health, Neurodiversity, Wellbeing23 Comments

Horse Therapy

Change Therapy

Therapy can take many forms. People with disabilities who ride horses for therapeutic purposes do so to de-stress and to improve their well-being, confidence, muscle tone, and coordination.It serves as a workout to enhance motor and sensory abilities for posture, balance, and coordination.  Equine-assisted therapy (EAT) encompasses a range of treatments that involve activities with horses and other equines to promote positive human physical and mental health. (Wikipedia) The following true story highlights one such positive experience using Equine-assisted therapy, which I want to share with you. Do dreams come true? by AJ (seen above riding Oreo) From a young age I had … Continue reading Horse Therapy

Acceptance, Mental Health, Neurological, Psychology, Self Help, Wellbeing21 Comments

Understanding Maslow’s Hierarchy of Needs

Change Therapy

Abraham Maslow was a psychologist in the twentieth century who pioneered the humanistic approach to psychology. He is best known for his hierarchy of needs. Maslow believed that human wants/needs may be structured into a hierarchy, in order to better understand what motivates people. This hierarchy includes everything from basic needs like food and water to more complex ideals like self-fulfilment. When a lower need is met, the following needs in the hierarchy become our centre of attention, according to Maslow. These are the five categories of needs according to Maslow: Physiological Physiological needs – these are biological need for … Continue reading Understanding Maslow’s Hierarchy of Needs

Diabetes, general health, Health, Mental Health, Neurological, Self Help, Wellbeing7 Comments

Take a Device-Free break

Change Therapy

How electronic focussed are you? We live in a world that revolves around devices like smartphones, tablets and laptops. Having access to electronic devices that stream information to you 24/7 is not healthy for your Mental Health and Wellbeing as a whole. At the touch of a button, you have access to enormous amounts of data on every conceivable subject, including video, photos and audio to reinforce that knowledge. Perhaps it is the attraction of instant updates to your favourite person or event, and the need to be ‘in the know’, to stay on par with your peers which means … Continue reading Take a Device-Free break

Anxiety, general health, Health, Mental Health, Neurodiversity, Psychology10 Comments

Cognitive Behavioural Therapy

Change Therapy

This particular Talking therapy focusses on altering thought and behaviour patterns and is called Cognitive Behavioural Therapy, or CBT. Although it can be helpful for various mental and physical health issues, it is most frequently used to treat anxiety and depression. It is used by mental health specialists, such as Psychologists, Psychotherapists, and Counsellors, to treat or manage emotional problems and mental health illnesses. CBT is founded on a number of fundamental ideas, such as: Psychological problems can have several root causes. These include unhelpful or problematic thought patterns, learnt patterns of unhelpful behaviour, and problematic core beliefs, such as … Continue reading Cognitive Behavioural Therapy

Anxiety, Health, Meditation, Mental Health, Self Help, Wellbeing1 Comment

Focused Meditation

Change Therapy

When we use a Focus Meditation, the object here is to concentrate on one object, for a short time, while immersing yourself in the experience. This helps give you a sense of calm, peace and for balance that can benefit your emotional well-being and your overall health This mediation invites you to tune into your environment by focusing on a simple object. You can use any object you wish. Perhaps an object close to you on your person, like a key, paper or phone?   A Focus Meditation is a great exercise to learn. Do you have 2 minutes to … Continue reading Focused Meditation

Anxiety, Diabetes, Health, Inspirational, Meditation, Mental Health, Mindfulness, Nature, Neurodiversity, Psychology, Self Help, Weight and Diet, Wellbeing8 Comments

Mindfulness Walks

Change Therapy

The work I do every day makes a difference to others – mostly, I hope, for the better. Take a break from your routine and practice slowing down during this unique Guided Mindfulness Session. I was the first therapist to offer Mindfulness Walks in this part of the UK and many others continue to follow my lead in this field, which began around the start of the 2003. There is a difference having someone who is a highly qualified Psychotherapist and Counsellor by your side. I have a Bachelor of Science degree, with Honours, in Psychology and Counselling, and I … Continue reading Mindfulness Walks

Anxiety, Health, Psychology, Self Help4 Comments

STOP method

Change Therapy

The STOP method is a useful tool for calming and relaxing your mind. You can teach yourself to stop what you are doing and take a moment, to breathe and observe your thoughts. Controlling your breathing when feeling anxious or overwhelmed in situations, will help you to feel calmer and more in control of your behaviour. Going a wee bit further, you could imagine a large red STOP sign just like the one pictured above and use this when thinking through what the acronym STOP actually represents in this form of practice. Use the STOP method if your feel like … Continue reading STOP method

Anxiety, Health, Meditation, Psychology, Self Help, Wellbeing1 Comment

Blood Test Phobia

Change Therapy

Personally, I used to find the experience of having a blood test quite uncomfortable, and at times found that the journey there could be unsettling to say the least. It has only been through using distraction techniques, like playing music or mindfulness meditation that have got me over the fear, and over time, it is became much easier. Blood tests at your medical practice can be quite uncomfortable to some, neither here nor there to others, but to around 20% of the population, a very nervy experience. It is the latter category that concerns me, and I include some suggestions … Continue reading Blood Test Phobia

Health, Mental Health, Psychology, Self Help, Wellbeing4 Comments

Wellbeing Dimensions

Change Therapy

Have you noticed the increase in the use of the words ‘Wellbeing, Good Mental Health and Wellness’ in the community? If improving our health means that we can have a more content life while living longer, and having less pain, I am all for it. There are exceptions however, to the use of these words or similar to describe what we must do to achieve our goals. Apparently, as demonstrated by some well-known companies below, the use of Wellbeing is taken out of context to sell their products.  These companies and many more worldwide, are saying ‘If you do this … Continue reading Wellbeing Dimensions

Acceptance, Anxiety, Health, Meditation, Mindfulness, Neurodiversity, Psychology, Self Help, Wellbeing2 Comments

Mindfulness Based Stress Reduction

Change Therapy

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation and healing” – Jon Kabat-Zinn. Mindfulness Based Stress Reduction comes under the umbrella of Mindfulness Based Interventions (MBI’s) which are intended on helping people improve their health and wellbeing. Change Therapy delivers MBSR Certification courses – get in touch for more information, using this link. Intended to increase consciousness and encourage the connection between your body and mind, MBSR uses techniques that target negative subconscious thoughts, behaviours … Continue reading Mindfulness Based Stress Reduction

Anxiety, general health, Health, Neurological, Psychology, Wellbeing6 Comments

Exercise over Medication?

Change Therapy

Chronic pain sufferers should take exercise, not analgesics/medication/prescribed drugs says NICE. Medicines watchdog recommends physical and psychological therapies when treating pain with no known cause. People suffering from chronic primary pain which is labelled as having, no known cause, should not be prescribed painkillers, the medicines watchdog has announced, recommending such patients be offered exercise, talking therapies and acupuncture instead. In a major change of pain treatment policy, the National Institute for Health and Care Excellence (NICE) say that in future, doctors should advise sufferers to use physical and psychological therapies rather than analgesics to manage their pain. Medical teams … Continue reading Exercise over Medication?

Health, Inspirational, Wellbeing11 Comments

February

Change Therapy

It feels like such a long time ago, preparing for the Festive period, in December 2023. All the planning of family events and purchasing gifts for loved ones and friends. We went to the theatre and attended outdoor parties where everyone would be in a joyful mood and there was a never-ending supply of festive food on offer wherever we went.  December was such a happy month, and expensive, but it was the Festive season after all! We looked forward to a New Year approaching, 2024, wondering what it would bring. After the celebrations of Hogmanay and eating the left-overs … Continue reading February

Acceptance, Health, Inspirational, Nature, Wellbeing4 Comments

A Christmas Miracle

Change Therapy

In December 1997, a little boy and his grandmother came to see Santa at Mayfair Mall in Wauwatosa, Wisconsin, near Milwaukee. The child climbed up on his lap, holding a picture of a little girl. “Who is this?” asked Santa, smiling. “Your friend? Your sister?” “Yes, Santa,” he replied. “My sister, Sarah, who is very sick,” he said sadly. Santa glanced over at the grandmother who was waiting nearby and saw her dabbing her eyes with a tissue. “She wanted to come with me to see you, oh, so very much, Santa!” the child exclaimed. “She misses you,” he added … Continue reading A Christmas Miracle

Acceptance, Health, Psychology, Self Help, Wellbeing7 Comments

Jar of Life

Change Therapy

I came across this short story about prioritizing life which I want to share with you. It helps me throughout my life, as I often have to remind myself what is important in my world and needs more attention. Sometimes I can spend too much time on the less important things, when I should be looking after the main things like my health, partner and children. The story There was a philosophy professor who was giving a lecture to his students. In front of him, he had a big glass jar, a pile of rocks 2” in diameter, a bag … Continue reading Jar of Life

Health, Inspirational, Psychology, Self Help, Wellbeing1 Comment

Autobiography In 5 Short Chapters.

Change Therapy

Every so often I come across a gem of a story or poem that I want to share, in the hope that it will help someone to change their life for the better. This particular poem is timeless, and one that has helped many people that I know over the years. I hope that you enjoy this too. “Autobiography In Five Short Chapters” Chapter One I walk down the street. There is a deep hole in the sidewalk. I fall in. I am lost … I am hopeless. It isn’t my fault. It takes forever to find a way out. … Continue reading Autobiography In 5 Short Chapters.

general health, Psychology, Self Help, WellbeingLeave a comment

Opinionated

Change Therapy

Have you had the experience of being in the company of a person who has a high opinion of themselves? The more they speak, the more you want to scream/run away or argue back. It may be someone you know who likes to take centre stage and get their opinion over with no regard for anyone else’s opinion in the room. Listening to someone who takes over, without giving opportunity for others to speak when talking about a subject can be annoying, as well as being threatening, as a high opinionated person gains more confidence the longer, they are permitted … Continue reading Opinionated

Anxiety, Health, Meditation, Mindfulness, Nature, Neurodiversity, Psychology, Self Help, Wellbeing2 Comments

Modern Art Gallery

Change Therapy

Working in collaboration with Get2gether, we arranged this month’s Mindfulness Walking therapy at the Scottish National Gallery of Modern Art in Edinburgh. There are two buildings,  named Modern One and Modern Two. Both buildings are impressive examples of neo-classical architecture, with Modern One designed by William Burn in 1825, housing the independent school John Watson’s. Modern Two was designed by Thomas Hamilton in 1831 and was known as the Dean Orphanage in 1833, then became an educational college until 1999 We gathered in mid-afternoon under a warm sun and walked around the grounds with guidance on how to be mindful … Continue reading Modern Art Gallery

Anxiety, Health, Psychology, Self Help, Wellbeing6 Comments

Positive Psychology – Gratitude

Change Therapy

I would like to introduce a friend of mine, Hugo Bennett, a young man who has narrated this article for me. Such is the clarity and expression of his voice, in my opinion, the narration has enhanced this post 10 fold. Hugo is starting out in his career as a Narrator, and I fully support and wish him well in his journey, as I am sure many here will do too. His narration starts at the paragraph entitled: The benefits of practicing gratitude An important part of life when I practice Positive Psychology, is showing gratitude or thanks for everything … Continue reading Positive Psychology – Gratitude

general health, Health, Nature, Psychology, Wellbeing2 Comments

Natural Beauty

Change Therapy

As we come out of Spring here in Scotland, it is very noticeable to see the changes in our natural surroundings; the beauty of trees blossoming, as they stretch their branches out and upwards to the sky. The flowers and plants contributing to the variety of colours which brighten up the concrete roads and walls of a typical semi-rural village. As a Psychotherapist, I plan my typical Walk and Talk sessions with individuals in different locations around Eastern Scotland, where we will not be recognised, which protects the identity of my client. We are just two people going for a … Continue reading Natural Beauty

Anxiety, Health, Self Help1 Comment

Affirmations for anxiety

Change Therapy

These affirmations for anxiety are for you if you struggle with anxious thoughts, nagging worries, or intense moments of fear. We know that constant stress and unease can zap your creative brain power and keep you stuck in life. Do you struggle with social anxiety, or generally battle chronic worry and tension in your everyday life? Social anxiety is very common but can feel debilitating if you live with this specific fear. After all, we live in a society where meeting and talking to people is a big part of work, training, and maintaining both platonic and romantic relationships. I … Continue reading Affirmations for anxiety

Anxiety, Health, Meditation, Mindfulness, Nature, Self Help, Weight and Diet, Wellbeing4 Comments

Walk & Talk March 2023

Change Therapy

Amisfield Walled Garden was our destination for my Walk and Talk therapy for groups. The garden and grounds of are part of the Amisfield House Estate, with the mansion built by the Earl of Wemyss in the 1750s. The garden is tended to by volunteers with the charity Amisfield Preservation Trust and is open to the public. It is early morning, and the sun is out, with a soft glow that is neither warm nor inviting, yet the world always seems more cheerier with this great solar giant so prominent in the sky. It is the anticipation of when the … Continue reading Walk & Talk March 2023

Anxiety, Health, Mindfulness, Psychology, Self Help, Weight and Diet, Wellbeing1 Comment

Body Shaming

Change Therapy

Body shaming is the action of making negative comments about one’s own or another person’s attractiveness or appearance. Body shaming leads to withdrawal, isolation, and is associated with depression, anxiety and a whole host of negative emotions, which have a serious impact on a person’s wellbeing. Why do people make critical comments about the shape or size of someone else’s body? This behaviour is witnessed in the playgrounds of schools and continues through time into the adult environments of work and leisure, where sarcastic remarks are still seen as ‘a bit of fun’, by many, including those in responsible positions … Continue reading Body Shaming

Health, Meditation, Mindfulness, Self Help, WellbeingLeave a comment

Anchoring

Change Therapy

A Mindfulness strategy called “Anchoring” can assist us in focusing our attention on the here and now. We may become unaware of our surroundings when we our feelings are overtaken by our emotions and thoughts. “Anchoring” involves pausing for a second to check in with ourselves. If you think of a boat that throws its anchor over the side, this stops the boat from floating away. Similarly with Mindfulness, we ‘Anchor our Awareness’, maintaining concentration on the present time. This is done by accepting these ‘other’ thoughts and allowing them to pass, and re-focus on our breathing. If we focus … Continue reading Anchoring

Health, Self Help, Wellbeing5 Comments

A positive start to 2023

Change Therapy

An important part of my life when I practice Positive Psychology, is showing gratitude or thanks for everything I am in touch with; my emotions, my being and social world that I am part of. Gratitude is something we can overlook and yet it offers such powerful benefits to our mental health. There are many benefits of expressing gratitude ranging from better physical health to improved mental alertness. Let me explain further. The word gratitude comes from the Latin word gratia, which means grace, graciousness or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. … Continue reading A positive start to 2023

Anxiety, Health, Mindfulness, Psychology, Self Help, WellbeingLeave a comment

Calming anxiety quickly

Change Therapy

Anxiety. A word that I hear more and more of as each week passes by. Some people have common anxieties about the cost of living or the plethora of viruses circulating in the community. Some have anxieties concerning their own lives and how they can deal with things troubling them. There are self-help books, websites and experts all over the place that promise to help you deal with your anxiety, but what if you do not have ready access to a book, website or a professional to talk you through what to do in the moment that anxious thoughts appear … Continue reading Calming anxiety quickly

Health, Meditation, Mindfulness, Nature, Self Help, Wellbeing4 Comments

Botanic Gardens

Change Therapy

Following on from the last Mindfulness Walk in collaboration with Get2gether, we chose Edinburgh’s Botanic Gardens as the ideal location for our Walk in September 2022. This fabulous place is very popular for locals and tourists alike, and has so much space to walk around in, with plenty of benches for the weary traveller too. The massive greenhouses that hold hundreds of species of plants from around the world were closed for maintenance when we visited, yet we found that everything around us in nature was plentiful and free. Some fortunate couples choose this location to get married at, and … Continue reading Botanic Gardens