Tag: Anxiety

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

Anxiety, Mental Health, Psychology, Wellbeing16 Comments

Procrastination

Change Therapy

Recently, I was contacted by an independent radio station in London, England to take part in their ‘live’ Breakfast Show, which periodically covers current topics of interest in Mental Health. The subject for the planned show was Procrastination, and the organisers invited a clinical psychologist, myself and another psychotherapist to take part in a Q&A session, allowing 10 minutes for each of us to take questions and answer using our previous experience when helping clients overcome procrastination. Personally, I found the experience to be exhilarating, with no nervous feelings at all. Knowing that my voice and opinions would be broadcast, … Continue reading Procrastination

Anxiety, Meditation, Mental Health, Mindfulness, Wellbeing11 Comments

Mindful Browsing

Change Therapy

Personally I have used a few different browsers while surfing the internet and I am always looking out for a browser that can offer a better experience, whether that is one of greater security or a faster more user-friendly one. If I am honest, it would be good to have a browser that was more relaxing to use. While not wishing on AI to take over, I often get more stressed trying to navigate the interface, finding the ‘print’ or ‘download’ icon, or staring at the screen which shows screensavers that are dull and boring. Oh, how I wish for … Continue reading Mindful Browsing

Anxiety, Bird Therapy, Mental Health, Nature, Self Help, Wellbeing8 Comments

Birdsong for Wellbeing

Change Therapy

Looking to improve your overall wellbeing, please read on and learn about the positive relationship between birdsong and helping to decrease anxiety and negative thoughts. When was the last time you stopped what you were doing to observe and listen to our feathered friends? No matter where you are in the world, we share our space with over 50 billion birds, consisting of 11,000 species. How can birds help improve our Mental Health and Wellbeing? Well, listening to birdsong is an option. It promotes a sense of freedom, and re-balancing your life; imagining being up there in the trees, singing … Continue reading Birdsong for Wellbeing

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, 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

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?

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

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, 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

Meditation, Mindfulness, Wellbeing2 Comments

Breathing – Mindfully

Change Therapy

Why not take 6 minutes out of your day, to try out some Mindful Breathing? Make yourself comfortable sitting or lying down, close your eyes and listen to my audio track. If you don’t have time right now, the contents of the audio go along these lines: When you breath air in, you feel and sense the oxygen entering your body, then you breath out the used air. This process of breathing is natural, and one we never really stop to think about. When was the last time you fully concentrated on your breathing? Breathe in through your nose and … Continue reading Breathing – Mindfully

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

Anxiety, Health, Psychology, Self Help, Wellbeing2 Comments

Optimism and Wellbeing

Change Therapy

Optimism is about having a positive outlook for the future. Optimism is having the belief that this future will be positive. Optimism reflects hope and faith which in turn promotes a perception that world is and can be a better place to live in. If we focus on what is good about a situation and how to do things better, having this optimism releases stress from within our body. The release of stresses associated with negativity, enables us to live a more manageable existence, confident that the future will be positively good. Are people naturally optimistic or pessimistic and can … Continue reading Optimism and Wellbeing

Anxiety, general health, Health, Mindfulness, Nature, Psychology, Self Help, Wellbeing2 Comments

Post Cardio Therapies

Change Therapy

If you have had a Heart attack or similar cardio event, recovery can be slow and frustrating to many people. You can change your life around and become more optimistic about the future. I am walking breathing testimony that this is possible with some guidance and a determination to succeed! When I first created Change Therapy many years ago, the aim was to provide extra support to survivors of cardio events by introducing gentle therapies that we could work through together, to benefit your overall wellbeing. This includes altering your outlook on life, and learning how to be more positive … Continue reading Post Cardio Therapies

Anxiety, general health, Health, Mindfulness, Psychology, Wellbeing8 Comments

Loneliness

Change Therapy

One of the most frequent issues that clients bring to my sessions is loneliness. One general assumption of loneliness is that you are an elderly person with little contact with the outside world. From my experiences these past few years, the people that are lonely, come from age-groups starting in late teens upwards. One individual’s story springs to mind, where they said they were lonely, and could not fathom out what to do. A young man with a job and a house, with lots to offer, but no-one to share life with. He wanted to go on holiday abroad, go … Continue reading Loneliness

Anxiety, general health, Health, Mindfulness, Self Help, Wellbeing3 Comments

Mindfulness of Anger

Change Therapy

Anger is an unpleasant feeling. It is like a blazing flame that burns up our self-control and causes us to say and do things that we regret later. When someone is angry, we can see that they are in a form of hell, a cycle of never-ending rage. Anger and hatred are the materials in which hell is made. A mind without anger is cool, fresh and rational. The absence of anger is the basis of real happiness; the basis of love and compassion. When our anger us placed under the spotlight of Mindfulness, it immediately begins to lose some … Continue reading Mindfulness of Anger

general health, Health, Wellbeing5 Comments

Endometriosis

Change Therapy

Recently when talking with a client, she said that she suffered from severe endometriosis and that her life was unbearable at times because of this disease. Many of her issues stemmed from the fact that it was almost impossible to have the medical team in her area acknowledge that Endometriosis was as severe as she described it. Endometriosis does to qualify you for benefits as it is not recognised as a disability. She felt alone, in pain and lost, which increased her anxieties dealing with general day to day life. Her partner tried to help, but Endometriosis is an ‘invisible’ … Continue reading Endometriosis

Anxiety, Health, Neurological, Psychology, Self Help1 Comment

Imposter Syndrome

Change Therapy

I feel like a Fraud. I am not good enough to do this job. They will find out. I don’t deserve to be in such a good job. Imposter Syndrome is a Psychological expression for a suppressed feeling that someone is undeserving of the position they are in and that they will eventually be exposed.  Imposter Syndrome is the persistent feeling that you’re a fraud and a fake and that someone is going to figure out that you don’t know half as much as you pretend to. This pattern of behaviour affects their performance and there is no let up … Continue reading Imposter Syndrome

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

Strategy for Panic Attack

Change Therapy

The following exercise is suggested for anyone that needs help in coping with a Panic Attack. This also works for Anxiety Attacks. This strategy is one of the best and comes with the best intentions to alleviate the stress. Being aware of your Five Senses. Look around you. Name 5 things you can Hear Name 4 things you can See Name 3 things you can Touch Name 2 things you can Smell Name 1 thing you can Taste. You can feel your Senses at work, reinforcing that you are very much alive and making connections to the world you live … Continue reading Strategy for Panic Attack

Anxiety, general health, Health, Mindfulness, Psychology, Wellbeing3 Comments

Panic Attack

Change Therapy

Experiencing a panic attack is not simply about experiencing a moment of severe fright or nerves. They run much deeper than that. Contrary to popular belief, experiencing a panic attack is not simply about experiencing a moment of severe fright or nerves when you are about to make that speech in front of five hundred people or the morning of that important meeting or exam you have been preparing for. Panic attacks run much deeper than that. Some symptoms of panic attacks include: Out of body feeling Breathlessness Chest pains Palpitations and racing heart Feeling of impending doom or death … Continue reading Panic Attack

Anxiety, Autism specific, Health, Mindfulness, Psychology, Self Help, Wellbeing4 Comments

Items to help Cope with anxiety

Change Therapy

At first glance you may see a person squeezing a bunch of grapes, yet on closer inspection, you can see that these are not real fruit. I see adverts regularly while surfing the internet, for toys that help calm your kids down. Squishy balls, Chewy toys, Spinners, Fidget toys in fact anything to keep the hands busy. There are many different types of toys which are predominantly meant to distract the user from the anxieties they experience in their minds. Are they aimed at children only? No, is the short answer. They look like something that you would amuse a … Continue reading Items to help Cope with anxiety

Anxiety, general health, Psychology, Wellbeing2 Comments

Our Nervous System – Fear

Change Therapy

When we are afraid of a situation, the brain sends a signal to the body to prepare itself. Have you ever wondered at the complexity of the processes involved? I don’t imagine we have time to think about the goings on inside, when faced with Fear, however it is worth knowing more if only to understand what really goes on “behind the scenes”. First of all, it is useful to know how our Nervous System actually works. The Nervous System consists of 2 parts known as the Voluntary and Involuntary Systems. The Voluntary Nervous System controls the movement of our … Continue reading Our Nervous System – Fear