Category: Anxiety Disorder

Understanding The Connection Between Hair Loss And Mental Health.

~ Eleanor Segall ~ Leave a comment

(image: Tamara Bellis)

For many of us, our hair is a part of our identity, a form of self-expression, and a source of confidence. So, when hair loss strikes, it can feel like a punch to the gut, leaving us feeling vulnerable, insecure, and even depressed.

But while hair loss presents real challenges, there are ways to face this struggle while protecting your mental well-being. Reframing your mindset, finding new ways to express yourself, and seeking support can help you regain control.

The Emotional Toll of Hair Loss

Hair loss can hit hard because it’s tied to how we see ourselves. Here are some reasons it can be emotionally challenging:

Loss of Confidence

Losing your hair can make you feel like you’re losing part of your identity or attractiveness. You might find yourself avoiding mirrors, skipping social events, or feeling uneasy at work.

The good news? You can take steps to rebuild your confidence. Start by seeing a doctor or dermatologist to figure out what’s causing your hair loss — whether it’s genetics, hormones, or another health condition. They can guide you toward hair loss treatments like minoxidil or hair restoration options.

Loss of Control

Hair loss can feel like an unpredictable journey, especially when it stems from factors like genetics, health conditions, or medications. This lack of control over the situation can leave you feeling frustrated and powerless. However, arming yourself with knowledge and seeking professional guidance can help restore a sense of agency.

Fear of Social Stigma

Society often equates a full head of hair with youth and attractiveness, making hair loss feel like a big deal. You might worry about judgment or feel isolated. Remember: hair loss is incredibly common, and embracing it on your own terms can help you regain confidence.

How Hair Loss Affects Mental Health

(image: towfiqu, Unsplash)

Hair loss isn’t just a cosmetic issue; it can have a significant emotional impact. Here’s how it might affect you:

  • Anxiety and stress: Constantly worrying about your hair can create a cycle of stress. Unfortunately, stress can worsen hair loss (a condition called telogen effluvium). Breaking this cycle means addressing both the physical and emotional sides of the issue.
  • Depression: For some people, hair loss can lead to feelings of sadness, hopelessness, or even depression. It’s not just about appearance — it’s about feeling disconnected from yourself and others. If these feelings persist, talking to a therapist can help.
  • Social withdrawal: When you feel self-conscious about your hair, it’s easy to retreat from social interactions. You might avoid events, gatherings, or even everyday conversations because you feel like everyone is noticing your hair. Over time, this isolation can make you feel lonelier and less confident.

Supporting Mental Health During Hair Loss

Dealing with hair loss can be an emotional rollercoaster, but there are practical steps you can take to protect your mental health and rebuild your confidence.

Seek Professional Guidance

Therapists can help you work through the emotions tied to hair loss. Techniques like cognitive-behavioral therapy (CBT) can help shift negative thought patterns and build resilience. Joining a support group — online or in-person—can also be a great way to connect with others who understand what you’re going through.

Explore Your Treatment Options

Today’s hair loss treatments offer more choices than ever. Depending on the cause, options might include medications, topical treatments like minoxidil, or even surgical procedures like hair transplants. Consulting a dermatologist can help you create a personalized plan.

Experiment with Alternatives

While waiting for long-term treatments to work, consider wigs, toppers or hairpieces. These options have come a long way in terms of comfort, quality, and appearance. They can provide a confidence boost and allow you to experiment with different looks without committing to permanent changes.

Prioritize Your Overall Health

Your overall health plays a big role in how you feel — and even in the health of your hair. A balanced diet with nutrients like iron, zinc, and biotin can support hair growth. Regular exercise helps manage stress and boosts your mood, which can also help with certain types of hair loss.

Lean on Your Support System

Talking to friends or family members you trust can make a huge difference. Sharing your feelings with someone who listens and offers encouragement can help you feel less alone and more supported.

Hair loss is a personal journey, and it’s normal to feel a mix of emotions as you go through it. The most important thing is to focus on what makes you feel empowered. Whether it’s exploring treatment options, connecting with supportive communities, or finding new ways to express yourself, you have the tools to take charge of your well-being.

No matter where you are in your journey, help is available. With the right support and resources, you can move forward with confidence.

This blog was written by a freelance writer and contains paid links.

5 Reasons Why Your Child Needs To Read ‘Arabella and the Worry Cloud’ Picture Book By Eleanor and Shelley The Artist

~ Eleanor Segall ~ Leave a comment

(Image: Eleanor Segall/ Shelley The Artist)

Note: Arabella is written for 4-8 year olds. Every child is different and some children younger than 4 have enjoyed this book, but it is largely a Key Stage One book.

When I was a little girl, I had a lot of anxieties. As a self confessed empath and worrier, I could feel when something was wrong and sometimes this led to child anxiety. This included separation anxiety with symptoms such as nausea at school. Children who have anxiety need to feel safe, settled and above all, heard by parents/carers and the adults in their life at school.

I wrote Arabella and the Worry Cloud based on me as a young 7 year old girl who worried a lot. In the book, Arabella worries about her socks not fitting on her feet, losing her shoes in a muddy puddle, the rain soaking her and cold freezing her toes, the rainbow in the sky losing its colour, her cat Pickles getting lost and the plants in the garden dying, losing her homework, failing a test and being blown away by the wind. These worries are partly represented by a Worry Cloud who comes down to see her from the sky and threatens to rain on her with all her worries.

Eventually, Arabella realises that if she thinks jolly, happy, sunny thoughts in place of the worries, she can push the Worry Cloud away with the joyous light beams of positive thinking. Arabella unlocks happy memories with her family, visualising wonderful times with them and it gives her confidence to face the Worry Cloud head on, so he can go away and leave her in peace.

So many children will have their own version of the Worry Cloud. Here’s 5 reasons why you should read Arabella and the Worry Cloud with them:

  1. It is a hopeful story– Arabella never loses sight of hope even when the Cloud tells her life is scary, saying ‘If I can see the sun and smell the passing rain, everything will be alright. The storm will not last forever’. This is the key message of our story- all thoughts will pass, you are safe and fear will not stay forever. This is particularly helpful for children who feel stuck with anxiety.

2. It can help children to process their emotions about worries safely, with help of parent or carer- The Worry Cloud represents Arabella’s thoughts and the book shows how Arabella sends him away with help of positive thinking and visualising happy memories. Some children may need further intervention from a team of professionals, but the book introduces worry/anxiety in such a way that it can be read to assist children when they worry (and distract them from negative thought patterns).

3. It is a positive, age appropriate book about child anxiety and worries with an uplifting message, filled with rhyming prose and beautiful, vibrant illustrations by renowned artist Shelley The Artist. Shelley combines old fashioned art with work on her ipad and the result is a beautiful array of illustrations your child will love.

4. It is a book about mental health in a child appropriate metaphor – As an author with a background in mental health writing and lived experience, I understand the needs of having books which discuss mental health issues in a safe and supportive way. As this book is aimed at 4-8 year olds, it slowly introduces worries some children may face at this age.

5. It has had some lovely reviews from children, parents and readers:

“I really enjoyed the book and really liked Arabella and I found the cat funny. I learnt to not worry about things and that we should only think happy things.” Matilda, aged 8

“A stunningly beautiful book with such important mental health and wellbeing messages. Suitable for primary school age children: I recommend adults read it too as it’s incredibly special and meaningful! Thank you for writing this and inspiring us all.” Mrs Davies, parent

“Arabella and the Worry Cloud conveys a wonderful message, is written with lovely imagery and is beautifully illustrated. The cloud is a really good way to portray anxiety – children will be able to relate to this and feel encouraged to overcome their worries with positive thinking like Arabella does.” Dr DF

“This book is perfect if you have a young child who is a bit anxious or worries easily as it’s relatable and puts anxiety in simple terms that a young child can easily understand.” Diary of Lydia

“Beautifully written and illustrated, this book will appeal to children and parents/guardians alike. More importantly, it’s going to help kids overcome their anxiety from an early age and understand that they are not alone. Highly recommended.” Britt Pfluger

“This is my favourite book ever ever ever. The words of my 4-year-old son who is a bit of a worrier himself! He had lots of questions and was very engaged throughout. Have already read it three times with him. Well done on a lovely debut kids’ book!” Joanna Gutkin, parent

To get your copy of Arabella and the Worry Cloud, go to Amazon here. I can’t wait for you to read it with your child/niece/nephew/grandchild and to share it with them and their friends too!

Thank you,

Eleanor x

Seasonal Affective Disorder And How To Improve Your Mental Health by Eleanor

~ Eleanor Segall ~ 2 Comments

(image: Mira Kemppainen)

Seasonal Affective Disorder (SAD) is a type of depression during particular seasons of the year (most commonly winter and summer). For me personally, I know the cold, dark early nights do not help as I will just want to hibernate! I find that during winter I am much more prone to depression/anxiety and I know others are too.

Mind says that, ‘ if your feelings are interfering with your everyday life, it could be a sign that you have depression. And if they keep coming back at the same time of year, doctors might call this seasonal affective disorder (SAD) or ‘seasonal depression’.

SAD symptoms can include lack of energy, feeling sad and tearful, withdrawing from friends and family, feeling anxious or agitated, sleeping too much or too little and suicidal thoughts.

Luckily there are ways to improve your mental health with SAD:

  1. Talk to someone or a helpline about how you are feeling

This can include Samaritans, Sane line or CALM.

These helplines can listen to you and provide a kind, one to one, listening ear if you are stuggling with depression, low self esteem, feelings of unworthiness or suicidal ideation.

2. Track your symptoms

It might be good to see what times of the month you are feeling worse too and how the weather is. A daily diary can be really helpful to show to your Dr or therapist.

3. Manage Stress

Speak to your therapist or find some mental health support locally if you can. Speak to a trusted loved one and make sure you don’t become too stressed or overwhelmed.

Look at mental health relaxation techniques such as mindfulness and make sure you are not over working and taking time to rest.

4.Walk and exercise

Exercise can help to boost your mood when you have SAD. Maybe a brisk walk or even some dancing around your room to a youtube video, any exercise can boost those endorphins and set you up for a good day.

5. Self Care

Watching a good TV show, having a bubble bath and planning other relaxing activities can really help. Especially on dark, cold and miserable nights. Look after yourself.

6. Speak to your GP

If your depression is worsening and you need medical help, please reach out to your GP or psychiatrist as they may be able to help with further treatment eg anti depressant medication if suitable.

SAD can be really challenging but making sure to take time for yourself, practise self care, talk about it and reach for help can go a big way in easing the depression’s effects this winter.

How Dentists Help Patients Suffering With Anxiety

~ Eleanor Segall ~ 1 Comment

(image: Filip Rankovic Grobgaard – Unsplash)

Let’s face it, going to the dentist is nerve-wracking at the best of times. The bright light in the face, the invading of your personal mouth space and interrogation of questions is not easy for anyone, let alone those who suffer from anxiety.

Dental anxiety is a widespread issue, with research showing that around 36% of people experience mild fear of dental visits, while approximately 12% suffer from an intense phobia. This fear can arise from negative past experiences, fear of pain, or even the sounds and smells of a dental surgery. 

For some, the anticipation of discomfort creates overwhelming stress, leading them to avoid regular check-ups and treatment. Dentists are trained to recognise and address this anxiety, ensuring patients feel safe and supported.

Creating a Calm and Relaxing Environment

A welcoming environment is one of the first steps in easing anxiety. For some practices like Aromaden in Surrey, creating a calm environment through the use of furniture, staff attitudes, lighting and culture are a big part of soothing patients.

Dentists often design their clinics with comfort in mind, using calming colours, natural light, and soothing background music. Friendly and approachable staff can also help patients feel at ease upon arrival. Open communication is essential; dentists take time to explain treatments step-by-step, using simple language to demystify the process and build trust. Patients are encouraged to ask questions, ensuring they feel informed and in control of their care.

Modern Techniques to Reduce Fear

Advancements in dental technology have transformed the patient experience, making procedures faster, less invasive, and virtually painless. 

Many dentists use local anaesthetic techniques that minimise discomfort or offer sedation options such as nitrous oxide (commonly called “laughing gas”) or oral sedatives to help patients relax during treatment. In cases of severe anxiety, general anaesthesia may be an option, allowing the patient to remain unconscious throughout the procedure. The availability of these methods reassures patients and helps alleviate their fear.

For decades, patients have been used to metal fixed braces and all the wires and screws that come with it. But today, using Invisalign treatment is as simple as popping in a mouthguard for just a few months to receive the same desired outcome. Whilst Invisalign is not available for children, it is something that adults have used to get straight teeth later on in life.

(image: The Humble co- Unsplash)

Psychological Support and Trust Building

Dentists often incorporate psychological techniques to address anxiety. Strategies such as cognitive behavioural therapy for dentistry (CBT) can help patients challenge irrational fears and develop healthier attitudes toward dental care. Some practices introduce patients to gradual exposure, where they begin with simple visits like check-ups and slowly progress to more involved procedures as their comfort level increases. Deep breathing exercises and relaxation techniques are also recommended to help patients stay calm during appointments.

Building a strong relationship between the patient and dentist is critical. Trust is developed through active listening, empathy, and empowering patients to communicate their needs. For instance, many dentists allow patients to signal for a break during procedures, giving them a sense of control and reassurance.

Benefits of Overcoming Dental Anxiety

Managing dental anxiety not only improves oral health but also enhances overall well-being. Regular visits prevent serious problems like tooth decay and gum disease, which can require more invasive treatments if neglected. Additionally, addressing dental issues boosts confidence, as patients feel better about their smiles. For many, overcoming fear also builds resilience and makes it easier to tackle other aspects of healthcare.

By creating a calming atmosphere, utilising modern tools, and fostering trust, dentists can help anxious patients feel more comfortable. This approach ensures that even those with deep-seated fears can access the care they need for a healthy, confident smile.

This blog was written by a freelance writer.

The Inherited Mind: A Story Of Family, Hope And the Genetics Of Mental Illness by Award-Winning Journalist James Longman (featuring our story!)

~ Eleanor Segall ~ 2 Comments

(image: James Longman/ Hyperion Avenue)

A couple of years ago, an intriguing email landed in my inbox. It was from the award- winning journalist James Longman (of ABC News). He told me he was writing a book investigating his own father’s illness and how much of mental illness is inherited. His father died by suicide when he was just a child and had a diagnosis of schizophrenia and depression, but James did not know a huge amount about this mental health history at the time.

James wanted to delve deeper into the family and genetic side of mental illness. As he got older, James’s own bouts of depression spurred him to examine how his father’s mental health might have affected his own. He engaged with experts to uncover the science behind what is inherited, how much environmental factors can impact genetic traits, and how one can overcome a familial history of mental illness and trauma.

James had seen my own story of family illness with bipolar disorder, as my Dad and other relatives also have the same condition and so he reached out to interview me. With permission from my Dad, I had a wonderful chat over Zoom with James, talking about the links with certain types of mental illness in families and how these types of illness can cause suicidal thoughts and sadly in James’s fathers case, suicide. We also discussed the hopeful journey that can occur if you have access to the right support networks, medications and therapy. Medication in particular has helped to keep us well over the years as bipolar has a definite biological link too.

In The Inherited Mind, James invites readers to reflect on their own stories as he shares his quest to better understand himself and his family. Through speaking to mental health experts, to those who have had similar familial experiences, and about his own life stories, James shows us, with heart and humour, how much our bodies can empower and inform us about our own personal mental health histories.

We are honoured to have our story featured in James’s informative and essential book. Thanks again to him for featuring us as a case study. It will be out in January and you can pre order your copy here

Highlighting The Anxiety That Men Face With Their Appearance And Body Dysmorphia By Michael Saul, Partner At Cosmetic Surgery Solicitors.

~ Eleanor Segall ~ 2 Comments

(image: Pexels- Martin Pechy)

Appearance-related anxiety in men is deeply rooted in psychological and societal factors. Body dysmorphic disorder (BDD) describes how men can become fixated on perceived flaws, such as their hair, muscles, or facial features. This preoccupation goes beyond ordinary concern and can lead to behaviours like avoiding mirrors or compulsively seeking reassurance. Research shows that this anxiety is not purely superficial but often stems from deeper psychological issues, including past trauma or negative experiences during adolescence. Understanding these origins helps to address the mental health challenges men face, rather than solely relying on cosmetic interventions.

The Psychological Roots of Male Appearance Anxiety

Psychological and societal factors often drive appearance anxiety among men. Body dysmorphic disorder (BDD) exemplifies how men can become fixated on perceived flaws, such as their hair, muscles, or facial features. This fixation goes beyond normal concern and is marked by distress and compulsive behaviours, including excessive mirror checking and seeking reassurance. The condition often has roots in past traumas or negative experiences, particularly during adolescence which compounds the development of BDD.

This anxiety is further exacerbated by cultural narratives around masculinity and appearance where societal expectations can aggravate the psychological impact of conditions like androgenic alopecia. Addressing these issues requires a comprehensive understanding of their origins, as relying on cosmetic interventions alone fails to resolve the underlying psychological distress. This deeper understanding provides effective support and treatment options for men struggling with appearance-related anxiety.

The Impact of Hair Loss on Men’s Mental Health

Androgenic alopecia (AGA), commonly known as male pattern baldness, has a profound impact on men’s self-esteem and mental health. Studies indicate that AGA can impair quality of life, particularly in younger men who view hair loss as a sign of ageing or loss of masculinity. This psychological burden is often underestimated, as societal attitudes towards baldness remain largely negative. Men may feel pressured to conform to idealised standards of appearance, which can lead to anxiety, depression, and social withdrawal.

Unlike BDD, which involves a distorted perception of minor or imagined flaws, AGA concerns are based on actual physical changes, yet the emotional distress can be similar. Many men experience shame and lowered self-esteem, avoiding social situations or altering their behaviour to hide their hair loss. These reactions underscore the need for psychological support rather than cosmetic interventions, which often fail to address the underlying emotional distress associated with hair loss.

The Misconception of Cosmetic Surgery as a Solution

Despite the psychological distress caused by conditions like BDD and androgenic alopecia, many men mistakenly view cosmetic surgery as a solution to their appearance-related anxieties. This misconception is particularly evident in cases where individuals pursue surgical interventions without addressing the underlying psychological issues. Surgery often fails to resolve the distress, and in some instances, it can worsen symptoms. BDD is a perceptual disorder where the perceived flaw is rarely corrected by physical changes. Men seeking surgical solutions may find temporary relief, but this approach does not address the root cause of their anxiety.

Treatment for BDD should include psychological therapies like Cognitive Behavioural Therapy (CBT), which help individuals manage their obsessive thoughts and develop healthier ways of coping with their appearance concerns. Without this psychological support, men remain at risk of dissatisfaction and further psychological harm, even after undergoing surgery.

(image: Daria Liudnaya: Pexels)

The Importance of Recognising Psychological Triggers

To address male appearance anxiety, men must recognise its psychological triggers. Research indicates that many men develop BDD or experience distress from hair loss due to past traumas or negative experiences during adolescence. These triggers can include bullying, teasing, or other forms of social rejection. Recognising these underlying factors is essential for effective treatment, as focusing solely on cosmetic solutions overlooks the deep-seated psychological issues. Integrating therapeutic approaches that address these triggers can significantly improve outcomes and reduce the reliance on cosmetic interventions.

Legal Considerations for Men Seeking Cosmetic Surgery

Men opting for cosmetic surgery must be aware that, even with informed consent, procedures can sometimes lead to complications or dissatisfaction. Those with psychological conditions like body dysmorphic disorder may not fully grasp the risks involved, which could result in a poor surgical outcome or aggravation of mental health issues. If a surgeon fails to assess psychological fitness or provide adequate information about potential risks, this may constitute cosmetic surgery negligence. Men in such situations have the legal right to pursue claims if the surgery worsens their condition or results in harm.

Solicitors can assist clients who have experienced negligent cosmetic surgery by examining whether the medical professional involved adhered to their duty of care. For men affected by psychological issues like body dysmorphic disorder, a failure to conduct proper assessments or consider the mental state of the patient before surgery could be grounds for legal action. Solicitors provide guidance on collecting evidence and understanding the options available for claiming compensation if the surgery has caused further harm or did not meet reasonable standards.

Men contemplating cosmetic surgery should prioritise professional psychological support to understand their motivations and potential outcomes better. Conditions like body dysmorphic disorder can distort self-perception, and as such, points to psychological therapy as the first step. Consulting a mental health professional can clarify whether surgery is the appropriate course of action. Combining psychological and legal support provides a more secure and informed approach to managing appearance-related issues.

This article was written by Michael Saul, Partner at Cosmetic Surgery Solicitors.

New Online Therapy Platform CareCoins Revolutionises Access to Mental Health Support for Employees This World Mental Health Day 2024.

~ Eleanor Segall ~ Leave a comment

(image: Carecoins)

This World Mental Health Day 2024, the focus is on mental health at work- it’s time to prioritise mental health in the workplace. As the Mental Health Foundation say, ‘Work can have a huge impact on our mental health. It can be good for our mental health, giving us a sense of purpose, boosting our self-worth, and providing opportunities to connect with others. But it can also be a source of stress and anxiety and contribute to developing or worsening mental health problems. ‘

Introducing Carecoins, a pioneering new mental health platform, which is set to transform the landscape of employee mental wellbeing, offering employers a unique support system for their staff this World Mental Health Day 2024 and beyond.

Designed to connect individuals with qualified mental health therapists in an entirely flexible, hassle-free way, Carecoins ensures efficient and reliable access to professional care, Carecoins brings a unique proposition to the market.

Commenting on this exciting venture, managing director and founder, Tim Ladd, said:

“Put simply, Carecoins gives employees access to the support they need to become a happier, healthier version of themselves.

“We are all acutely aware of the growing mental health crisis in the nation, and the difficulty in accessing resources through the NHS. This means employers need to step up to provide that all-necessary support to staff.”

Mental health is now a significant challenge for a large portion of the UK workforce, with surveys showing at least 63% of employees exhibit signs of burnout, and 91% have experienced high or extreme levels of pressure and stress in the past year.

Finding effective support structures to help combat these trends can be challenging for employers. Providing access to a large pool of BACP accredited therapists, comprehensive mental health and suicide prevention services, specialised support for trauma and bereavement and a number of other resources, Carecoins is a holistic solution for employers

Offering full flexibility, the platform gives access to multiple formats of therapy, ensuring services fit around the user’s life and work schedule and suit their individual needs. As part of its groundbreaking offering, Carecoins supplies every new user an innovative human-to-human consultation to assess their needs and preferences and then allocate a therapist that best matches those requirements.

“The element of personalisation is one that is of vital importance to us – everyone’s mental health journey is different and we wanted to build a platform that could honour that,” added Ladd.

“We also understand that confidentiality is a key concern for many employees. Carecoins can be purchased and utilised anonymously, giving employees the freedom and peace of mind they need to take this important step.”

But the platform does not limit organisations to buying therapy services. It enables access to a wide range of mental health and wellbeing services including Mental Health First Aid training provided by Carecoins’ sister company Red Umbrella.

“Using Carecoins is much more than just a means to an end. It showcases a visible commitment from employers to protect the mental wellbeing and resilience of their employees, making them happier, more engaged and more productive.

“More than that, it encourages a much-needed positive attitude towards mental health in the workplace, which benefits businesses and employees alike.”

So, this World Mental Health Day, definitely check out this platform!

No Panic Charity Blog for my ‘Arabella and the Worry Cloud’ book on World Suicide Prevention Day by Eleanor

~ Eleanor Segall ~ Leave a comment
(image: Eleanor Segall and Shelley the Artist)

Yesterday was World Suicide Prevention Day. This awareness day is so important as the rate of suicides in the UK and globally is increasing. About 10 years ago, I devastatingly lost a family member I loved dearly to suicide 💔- mental health treatment, awareness and support is so important. Often, even with these, people are still dying. I know myself the power of medicines, therapy and kindness from loved ones.

One of the reasons I wrote my children’s picture book ‘Arabella and the Worry Cloud’ (illustrated by Shelley the Artist) is because I believe that mental health education and understanding our feelings from a young age is so important. My book focuses on teaching children the power of positive thinking to relieve anxiety. So maybe it can do a bit of good in the world! I definitely didn’t have a book like this as a child.

So, I am so thankful today for the No Panic charity team who have shared this blog about my book today.

📚 Read here:

https://nopanic.org.uk/arabella-and-the-worry-cloud/

Eleanor x

How to Get the Most Out of Therapy by Elizabeth Howard

~ Eleanor Segall ~ Leave a comment

(image: Kateryna Hliznitsova: Unsplash)

As the world gets more concerned and more appreciative of mental health and its impact on life, therapy has become more of a viable option for many. Whether you’re trying to cope with trauma or just work on some aspects of your personality and lifestyle, therapy is a great tool, but before you’re ready to jump in, you’ll need to know how to get the most out of your therapy. 

Be open 

The first and most important thing to keep in mind about therapy is that before you even sit in the office, you should have an open and comfortable attitude about the entire process. Much therapy gets stagnant as clients wait for breakthroughs just because they’re not ready for uncomfortable conversations or for sharing intimate details about your life. Withholding crucial information like that of your family members or crucial events in your life will only slow down the progress you’re able to get out of therapy. Instead, trusting the professional you’ve partnered with and really internalising their advice will allow you to get acclimated to the process much faster, and you’ll get more out of it as a result.  

Get ready for uncomfortable conversations  

As previously mentioned, another thing you’ll need to ensure is that you’re mentally prepared for the uncomfortable conversations you may have in the therapist’s office. This is because a lot of the trauma people carry throughout their lives is tied to a few incidents earlier in life, and talking about those incidents is the first step to truly healing. That means you’ll have to eventually vocalize your deepest fears and insecurities and the issues you’ve been going through, both to allow your therapist to better understand your psyche and to help yourself make important breakthroughs throughout your journey. 

Find the right therapist 

Another part of getting the most out of your therapy is finding the right therapist to guide you on your journey because the person you’re working with will eventually be entrusted with the deepest parts of your personality and subconscious. This means finding someone you’re fully comfortable with and one that is easy to visit; in your own country. Chicago residents (USA), for example, should look for an experienced therapist in Chicago. Finding a professional that you’re comfortable with and someone who’s nearby will only make it easier to regularly make your appointments and make time for therapy, pushing yourself towards more progress. 

Be consistent 

Consistency is the most important part of any major life goal you’re trying to achieve, and that includes therapy because of how unique the experience of therapy is for most people. If you’re not making it to your therapist’s office week after week for your regularly scheduled appointments, you won’t be able to make those important breakthroughs because each appointment will mostly be concerned with you and your therapist getting used to each other again. If you feel that your therapy isn’t working in its earliest stages, you shouldn’t let that discourage you since different people make progress over different periods.  

Do the homework 

Most therapists out there know the importance of daily self-improvement habits for their clients, and that includes things like journalling or keeping a dream diary. This can be tiring at first, but this homework is crucial to the entire process since your therapist will get a better idea of your underlying fears and the thoughts that take control of your unconscious mind most often. This will help your own progress, so you get the most out of therapy you possibly can. You can communicate all of your fears if you’re writing them down regularly for therapy.  

Like most aspects of self-improvement, therapy has the capacity to change your life and can even cause you to have a major shift in perspective about key moments in your life. However, before you’re ready to embark on the phase of your life that will inevitably have a giant impact on you, it’s important to prepare yourself for what’s next so that you can get the most out of the therapy you’re participating in. 

Elizabeth Howard is a freelance writer. (this article contains sponsored links)

How Counselling Can Help You Manage Your Anxiety by Buick Hamblin, Therapist.

~ Eleanor Segall ~ Leave a comment

(image: Unsplash)

Anxiety affects millions of people worldwide, impacting their daily lives and overall well-being. Counselling offers a supportive and effective way to manage your anxiety, helping you regain control and improve your mental health.

Understanding Anxiety 

Anxiety is a common mental health condition that manifests in various forms, including social anxiety disorder, generalised anxiety disorder (GAD), and panic disorder. Symptoms often include excessive worry, panic attacks, and constantly feeling anxious. These symptoms can interfere with daily activities, making it crucial to seek appropriate help.

How Counselling Helps with Anxiety 

Counselling for Anxiety

Counselling provides a safe space to explore and understand your anxiety. A therapeutic counsellor works with you to identify the root causes of your anxiety and develop strategies to manage it effectively.

Therapy for Anxiety 

Different types of therapy can be used in counselling to address anxiety. Cognitive Behavioural Therapy (CBT) helps reframe negative thoughts, while exposure therapy gradually reduces fear responses. Both are proven methods in managing anxiety and improving mental health.

Types of Counselling for Anxiety 

Cognitive Behavioural Therapy (CBT) 

CBT is a widely used approach that helps you understand and change negative thought patterns contributing to anxiety. It focuses on developing practical skills to manage anxiety symptoms and anxious thoughts. 

For example, if you often experience negative thoughts like “I can’t handle this situation,” CBT can help you reframe this thought to something more constructive, like “I can take small steps to manage this situation.”

Exposure Therapy

Exposure therapy is particularly effective for phobias and social anxiety. It involves gradual exposure to anxiety-provoking situations, helping you build tolerance and reduce avoidance behaviours. For instance, if you have a fear of public speaking, exposure therapy might start with speaking in front of a small group and gradually working up to larger audiences.

Talking Therapies

Alongside private talking therapy practices, NHS talking therapies service provides a space to express your feelings and gain insights into your anxiety. Whether through face-to-face sessions, group therapy, or online counselling options, talking therapies offer valuable support. These sessions can help you feel heard and understood, which is a crucial step in managing anxiety.

How Therapy Sessions Work 

Therapy sessions are tailored to your specific needs. During these sessions, you and your counsellor will create a treatment plan focused on your goals. Regular sessions build a therapeutic relationship, essential for effective treatment. 

The consistency of therapy sessions helps reinforce strategies to manage anxiety. For example, your counsellor might help you track your anxiety levels and identify what can trigger anxiety, which can be discussed and addressed in each session.

Benefits of Counselling for Different Types of Anxiety 

Generalised Anxiety Disorder (GAD)

Counselling helps manage chronic worry and stress, providing tools to cope with daily life. Techniques such as mindfulness and relaxation exercises can be incorporated into your daily routine to reduce overall anxiety levels.

Panic Disorder

Techniques like CBT are used to cope with panic attacks, reducing their frequency and intensity. Learning breathing exercises and grounding techniques can help you regain control during a panic attack, and if CBT doesn’t work for you there are other options of therapy available.

Obsessive-Compulsive Disorder (OCD)

Counselling aids in managing obsessive thoughts and compulsions, promoting healthier coping mechanisms. For example, a counsellor might use exposure and response prevention (ERP) therapy, a type of CBT specifically designed for OCD, to help you resist the urge to perform compulsive behaviours. This approach is effective in treating anxiety associated with OCD.

Post-Traumatic Stress Disorder (PTSD)

Counselling addresses trauma, helping reduce PTSD symptoms through therapeutic approaches like CBT and Eye Movement Desensitization and Reprocessing (EMDR). These therapies can help you process traumatic memories and reduce their impact on your daily life.

Social Anxiety Disorder

Strategies in counselling help overcome social fears, improving social interactions and confidence. Role-playing and social skills training can be part of your therapy to help you feel more comfortable in social situations. By learning to manage your anxiety, you can gradually overcome social anxiety disorder and improve your quality of life.

Addressing Specific Concerns 

Health Anxiety

Counselling helps those who constantly worry about their health by addressing underlying fears and developing coping strategies. Techniques like CBT can help you challenge and reframe catastrophic thinking related to health concerns.

Stress and Anxiety

Techniques to manage stress are integrated with anxiety treatment, offering comprehensive support. Learning time management and relaxation techniques can help reduce the overall impact of stress on your anxiety levels.

Seeking Additional Support

While counselling is a crucial component in managing anxiety, there are other resources available to complement your treatment. Organisations like Anxiety UK offer additional support, information, and resources for individuals struggling with anxiety disorders. 

These organisations can provide helplines, support groups, and educational materials to further assist you in your journey towards better mental health.

Accessing Mental Health Services If you’re struggling with Anxiety

It’s important to know that help is available (although there can be waiting lists for therapy). The mental health service in your area can provide access to counselling and other forms of support. Your general practitioner (GP) can refer you to appropriate services, or you may be able to self-refer to local mental health teams. 

Remember, seeking help is a sign of strength, not weakness, and taking this step can be the beginning of your journey to managing your anxiety effectively.

Embracing a Healthier Future 

Counselling offers effective strategies to manage your anxiety, tailored to your specific needs. By working with a counsellor, you can gain control over your anxiety and improve your mental health. 

Whether it’s through CBT, exposure therapy, or talking therapies, counselling provides the tools and support needed to navigate your anxiety and lead a more fulfilling life. Understanding the types of anxiety disorders and how they can be managed through therapy is crucial in overcoming anxiety.

If you’re struggling with anxiety, consider exploring counselling services. Taking the first step towards seeking help can make a significant difference in managing your anxiety and enhancing your quality of life.

Buick Hamblin is an experienced counsellor and psychotherapist with over 20 years in the field. Specialising in person-centred therapy and cognitive behavioural therapy (CBT), she offers compassionate, non-judgmental support to clients dealing with a range of issues, including depression and relationship problems. Accredited by the BACP since 2007, Buick provides flexible counselling options both in Grantham, UK and online.