All around the world, people remain uncertain about the future. I don’t know what the outcome will be, however I have continued to use some strategies to keep myself going. I want to share them with you, in the hope that you may get some benefit from this particular method. A) Do something every day to reduce anxiety; whether it is a relaxation technique, exercising or getting in touch with some friends. This all amounts to finding some calm in your daily existence. B) Stay informed. Decide to allocate yourself 30 minutes each day to check the Local news and … Continue reading Uncertainty
Fear is one of the most powerful emotions; it has a very strong effect on your mind and body. Fear can create strong signals of response when we’re in emergencies; it can also take effect when you’re faced with non-dangerous events, like exams, public speaking, a new job, a date, or even a party. It’s a natural response to a threat that can be either perceived or real. Fear and anxiety can last for a short time and then pass, but they can also last much longer and you can get stuck with them. In some cases they can take … Continue reading Coping with Fear
She rises to gather strength She rises to greet and groom others She rises to hunt She rises alongside other Lionesses She rises to move the young cubs to safety She rises to confront enemies that threaten the pride She rises to walk with her King It is amazing that no matter how weak or hopeless you may feel at certain times in your life, there is a part of us that brings forth the nature of the Lioness, especially when feeling threatened. If only we could learn to have the strength of a Lioness at all times, then … Continue reading Strength of a Lioness
6 – Watching the food intake I know, it is so easy to eat half that packet of biscuits while consuming 4 coffees all before lunchtime! You didn’t do this while at work prior to the pandemic did you? What has changed? Too much time on our hands? From the previous article, on Shaking your Body Alive, I invited you to adjust your sleeping times, and start to waken at 6am. You body takes time to change to your new regime, and will still urge you to eat when it says so; it has been pre-programmed to require energy … Continue reading Coping with Anxiety – Watching the Food Intake
Change Therapy – Ways to cope with anxiety during and after COVID-19 3 – Improve fitness Being advised to stay inside your home during this pandemic has its challenges, which may also have increased the level of anxieties experienced. It is a worrying time regarding the health of the people in the world, but you have to try and concentrate on YOU for now. If you were to remain seated watching TV or sleeping most of the day away, adding in the extra comfort eating while being entertained, it is reasonable to presume that your weight will increase too. It … Continue reading Coping with Anxiety – Improve Fitness
Change Therapy – Ways to cope with anxiety during and after COVID-19 2 – Re-enter the Community Continuing on from the last suggestion of Engaging in a Useful Activity, it is helpful to try to take things slowly at first. If you decided to do a bit of spring cleaning or learn a new hobby like painting or playing a musical instrument, please take baby-steps and go at an easy pace. There is however a need to re-engage with society, even though it is not exactly as you may remember it. If you suffer from anxiety, you can find yourself … Continue reading Coping with Anxiety – Re-enter the Community
Change Therapy – Ways to cope with anxiety during and after COVID-19 1 – Engage in a Useful Activity Concern over the outbreak of the Coronavirus is perfectly common. Some individuals, however, can experience extreme anxiety which can affect their everyday lives. My first suggestion to help manage anxiety in this present situation, would be to try and engage your brain in a useful activity. I am not talking about watching the latest box set of your favourite drama on TV! Decide to tidy up one room in your house, like a spring cleaning? Go through your items and … Continue reading Coping with Anxiety – Engaging in a Useful Activity
From a young age I was aware that being out in the open countryside was good for you, both physically and mentally. As a wee boy, I would always feel better for having played outside. I was lucky enough to grow up near enough to woods and parks, so being able to run freely outside my home was second nature to me. Now, many decades later, I have come to appreciate that being out in the elements really is therapeutically good for you. And that is why I offer my clients the opportunity of doing what I call “Walking and Talking Therapy” – which … Continue reading Walk and Talk Therapy
Thinking that the kitchen table would be in an absolute mess of flour, sugar and sticky dough, I was pleasantly surprised that this was not the case. Every plate and utensil was cleaned as soon as they were finished with, and this may have something to do with having a hot bowl of soapy water readily available – bubbles and children often go very well indeed! So, after putting the cup cakes in the oven, then having a light lunch, in anticipation of leaving plenty room for the finished article, it was time to get the icing sugar made. This … Continue reading Baking with our Autistic Child – Part 2
Most of the people in the UK have recently had more time on their hands than usual, due to the Lockdown. We were fortunate that we were pretty well stocked up with items that could keep our children busy and engaged. One of the popular activities for families has been trying out Baking from home. The supermarkets and shops emptied of the necessary ingredients of flour, icing and sugar, very quickly and for a couple of months, these items above were like ‘gold dust’ to have. One of the concerns we had prior to our decision to make Cakes, … Continue reading Baking with our Autistic Child – Part 1
It is easy to say that ‘I can’t do’. When faced with a challenge, what are you more likely to say in this instance? An upcoming interview or a meeting? Perhaps, you have been asked to speak to an audience or give a presentation? Asked by someone to do something you feel is too much? The above picture says a lot more than the words it conveys. Are you the person holding the card or the one with the scissors? I can help you to overcome fear, or dread with challenges in life, and believe me, nothing is insurmountable if … Continue reading Can do or Can’t do?
Western medicine emphasizes surgery far too much. Doctors want to take out things that are not wanted. When we have something irregular in our body, too often they advise us to have an operation. The same seems true in psychotherapy. Most therapists want to help us throw out what is unwanted and keep only what is wanted. But what is left may not be very much. If we try to throw away what we don’t want, we may throw away most of ourselves. Here at Change Therapy, I will help you transform your life and find a way to remain … Continue reading Non-Surgery
How to deal with Quiet Stress “Despite getting a bad rap over the years, expressing anger or frustration is far healthier than smiling sweetly while feeling quietly stressed.” according to Prof Cooper of Manchester University. “There is a growing epidemic of people who don’t voice their anger, and suffer just as much.” When she was growing up, Kate was aware her father had a temper. “He would fly off the handle very easily. My mother was forever telling him to calm down before he had a heart attack,” she remembers. “Growing up, if my brother or I ever lost our … Continue reading How to deal with Quiet Stress.
Massive thanks to Stephen Newlin at Business Gateway for publishing an advert promoting Change Therapy in the Buzz (Business News) magazine. Have a look; 3 minute read please. The link to get the download is https://www.eastlothian.gov.uk/downloads/download/12586/east_lothian_business_buzz_newsletter The service I provide, is free. I have a life long disability which prevents me working again (career wise), so with the help and support of Business Gateway, we have come up with this Social Enterprise (unpaid) idea in which I can try to help people overcome challenges that they may face,by utilizing my Psychology and Counselling skills to make positive change happen. Did … Continue reading Walking in Nature – Walk and Talk
Uncertainty about coronavirus spreads anxiety through social contagion. Here’s a way to minimize that. Stocking up on large amounts of toilet paper when you see others doing so is an example of social contagion.Credit Getty Images Anxiety is a strange beast. I have learned that anxiety and its close cousin, panic, are both born from fear. I know that fear’s main evolutionary function is helping us survive. In fact, fear is the oldest survival mechanism we have. Fear helps us learn to avoid dangerous situations in the future through a process called negative reinforcement. For example, if we step … Continue reading The Coronavirus Anxiety Cycle
ADVICE FOR YOUR MENTAL HEALTH FROM WHO Minimize watching, reading or listening to news that causes you to feel anxious or distressed; seek information only from trusted sources and mainly to take practical steps to prepare your plans and protect yourself and loved ones. Seek information updates at specific times during the day, once or twice. The sudden and near-constant stream of news reports about an outbreak can cause anyone to feel worried. Get the facts; not the rumors and misinformation. Gather information at regular intervals, from WHO website and local health authorities platforms, in order to help you distinguish … Continue reading Advice for your mental health from WHO