Accepting help for mental health issues is an undeniably courageous step in the healing process. Individual counseling can provide you with many helpful tools for coping with your issues, but so can group counselling. Here are a few reasons why group therapy might be the next step in your healing journey.
Groups Are a Sounding Board
One of the most beneficial aspects of group counselling is that the group can act as a sounding board. Whatever dilemmas you are facing, whatever you’re struggling with in your mind, you can voice it to your group and get helpful feedback. Your group mates will likely come from diverse backgrounds and have had their own unique experiences. Their outside perspectives can give you insight into how to handle difficult situations and emotions. Whether it is, a group can give you guidance based on their own experiences, which can help yours.
Group Therapy Can Be More Cost-Effective Than Individual Therapy
Group therapy can be more budget-friendly than individual therapy. And, just because group therapy tends to cost less, that does not mean it lacks any of the quality you would get from individual counselling. Group counselling can be empowering and helpful in the same way individual therapy is, and it is a great option for those who will have to pay out-of-pocket costs.
Groups Help You Learn About Yourself
Each of your group’s members will figuratively hold up a mirror so that you can take a deeper look at yourself. You can only learn so much about yourself on your own; having those outside perspectives can make your self-introspection all the more intensive and meaningful. There are things about yourself you might not be able to see that others can help you uncover.
Groups Can Help You Develop Social Skills
Social skills are something many of us adults haven’t fully developed, especially as we struggle with our own psychological issues. In a group, you might feel less isolated, plus you will have the opportunity to engage with other people. Here you can learn how to better get along with others and express yourself in a group setting. Studies have found that adventure-based group therapy can particularly help people develop their social skills.
Whether you choose to do group therapy due to finances or because you want to build your social skills, it is an option that works well for most people. You get a new support network of people who are going through similar things and are also looking for reciprocal support. Allow them to hold up the mirror so you can look in and see who is really there.
This article was written by freelance writer Lizzie Weakley
Do you ever feel like your past is holding you back from being happy in the present? If so, you’re not alone. Many people find it difficult to let go of hurtful memories, especially if they’ve experienced a traumatic event. However, carrying around these negative memories can be incredibly damaging to your mental health and wellbeing. That said, this blog post will discuss how to let go of hurtful memories and lead a happier life!
Acknowledge your hurtful memories
The first step to letting go of hurtful memories is acknowledging them. This may seem like a difficult task, but it’s important to face your demons head-on. Once you’ve acknowledged your hurtful memories, you can begin the process of healing. If you’re not sure how to start this process, consider talking to a therapist or counsellor. They can help you work through your feelings and start the journey to recovery.
Understand that your past does not define you
One of the most important things to remember when trying to let go of hurtful memories is that your past does not define you. Just because you’ve experienced trauma or pain in your life doesn’t mean that’s all there is to you. You are so much more than your hurtful memories! Allow yourself to see the good in yourself and know that you deserve happiness.
Also, don’t forget that your hurtful memories don’t have to control your present or future. Just because something bad happened in your past doesn’t mean it will happen again. You have the power to create a bright future for yourself, no matter what your past may hold.
Focus on the present and build a positive future
Once you’ve acknowledged your hurtful memories and accepted that they don’t define you, it’s time to focus on the present. What makes you happy right now? What are your goals for the future? Start spending your time and energy on things that make you feel good. Fill your life with positivity and watch as your hurtful memories start to fade away.
It’s also important to forgive yourself for what happened in the past. Forgiving yourself doesn’t mean forgetting what happened or downplaying its importance. It simply means letting go of the negative feelings associated with the event and moving forward with your life. Remember, you deserve happiness!
Seek professional help if needed
If you find yourself struggling to let go of hurtful memories, don’t be afraid to seek professional help. There’s no shame in admitting that you need assistance to deal with your past. A therapist or counsellor such as from The Awareness Centre, can help you work through your feelings and develop healthy coping mechanisms. They can also provide support and guidance as you begin the process of healing.
Letting go of hurtful memories is a difficult but necessary task if you want to lead a happier life. However, by following the tips outlined above, you can start on the path to recovery and begin living the life you deserve!
Whether it is addiction to alcohol or drugs, deciding to seek treatment for substance abuse is never an easy decision. If it is a family member or yourself who has a problem with substance abuse, there are certain signs that will indicate it’s time to seek treatment at a qualified facility. Though it may be hard to admit, here is how you will know the time has come to admit professional help is needed.
Changes in Personality
If you have major personality changes eg you were once very outgoing but now are withdrawing from those closest to you, this can indicate you may need treatment for a substance abuse problem- you could also be struggling with depression . Another indication is if you lie about your addiction to those you love and try and keep it secret.
Financial Problems
If you are addicted to drugs, it won’t take long for this problem to result in you having severe financial problems. Whereas in the past you always had money to pay your bills, you now find yourself having to ask others to help you out financially. Eventually, you may lose your car and even your home. Seek help for your finances when you are able to- perhaps a friend of family member could help you.
Incidents with Law Enforcement
As you live with addiction, you may find that you commit crime or do things you wouldn’t normally do. This may include getting arrested for drunk driving, possession of drugs, or even more serious crimes such as theft or assault and battery. Once this cycle begins, it will worsen very quickly, which is why you should seek out substance abuse treatment as soon as possible. Drugs and alcohol can change your behaviour.
Physical Problems
When you are drinking or doing drugs regularly, this will ultimately take quite a toll on your physical health. While the most common signs may be relatively minor such as nosebleeds or eyes that are constantly red, you may also start to notice other signs. Look for signs of liver damage, increased blood pressure, or trouble breathing. Once these signs become evident, you need to get medical treatment as well as substance abuse treatment for your mental health. Look after your body as it can take a battering when you are addicted to substances.
Losing Your Job and Marriage
When substance abuse problems get very bad, your job and marriage may be at risk of being lost to you forever. You may find yourself suddenly being faced with the prospect of being unemployed and possibly divorced due to your ongoing battle with drugs or alcohol. Addiction can sadly strain relationships and make you unreliable at work too, because you are unwell and can’t get better. At that point, if you hit rock bottom, you may admit you need help for your addiction.
Taking that initial step in seeking treatment will be tough. However, doing so will enable you to get your life back on track and overcome your addiction to drugs or alcohol.
There are many places that offer specialised drug and alcohol treatment in the UK and globally. Check out Alcoholics Anonymous, Mind and Action on Addiction.
This article was written by freelance writer Rachelle Wilber.
Your mental health matters a great deal when it comes to your overall wellbeing. There may be days or times you feel low or maybe you’re someone who is managing a mental health or mood disorder currently.
Regardless of who you are, it’s important that you take positive steps in the right direction to take good care of yourself. Consider making and incorporating these changes and then notice how much better you feel overall. Here are four effective ways to boost your mood and be well so that you can get back to living fully and have a smile on your face while you do it.
1.Exercise & Move More
One effective way to boost your mood and be well is to exercise. Not only workout and break a sweat regularly but also commit to moving more throughout the day. Exercising is great for your mental health and can instantly put you in a better mood. Make working out fun by engaging in activities you enjoy and that get your body moving and making a playlist that keeps you motivated.
2.Get Organised & Declutter
Another effective way to boost your mood and be well is to get organised and reduce the clutter in your home, office, and life. You’ll feel less stressed daily and will be able to easily find what you’re looking for. Go through old boxes and get rid of or donate items you no longer use or want sitting around. As for anything you decide you want to keep but don’t want in your home, it would be useful to look into securing a storage unit with https://www.storagearea.com for the overflow.
3.Stay Social & Connect with Others
If you want to effectively boost your mood and be well then it’s in your best interest to build relationships with others, if you are able. Stay social when you can and make connections that are meaningful and rewarding. Keep a social calendar and be sure to get out and about once in a while so that you’re not always sitting around the house or feeling lonely. Sometimes this can be more difficult, so be kind to yourself.
You may want to join clubs or orgnaisations in your area, volunteer, or play group sports to help you stay better connected, if you want to. Otherwise, take up a hobby or two and make new friends this way as well. If you struggle with making friends or have social anxiety, you aren’t alone and there is a lot of support out there for you too!
4.Eat A Healthy Diet
What you put in your body for fuel can also impact your mood and mental health. Feel better fast by eating a healthy diet and cutting back on sugar, alcohol, and processed and fried foods. Some foods can also cause anxiety and make you feel uneasy. Stick to a healthy and well-balanced diet filled with fruits, vegetables, and leafy greens, nuts, and lean proteins. It might help to get in the habit of cooking for yourself at home so you have more control over the ingredients you use and what you’re eating. Also, always drink plenty of water to make sure you stay hydrated and have more natural energy to get you through the day.
Keeping well is something you can do for yourelf- go at your own pace and look after your mental health and overall wellbeing. This article was written by a freelance writer.
When you suffer from low confidence levels, almost every task can seem unachievable. This can have a severe impact on your quality of life, causing you to feel down and miserable at the best of times, so it’s something that you should certainly aim to change in order to enjoy each day to the fullest! Fortunately, this guide contains everything that you need to know to boost your confidence levels like never before, and it couldn’t be simpler to get started today! So, if you’re interested in finding out more, then read on to discover some of the best tips and tricks that you can utilize today to transform the way that you feel about yourself in no time at all.
Source Some New Clothes
Is there any better feeling than throwing on a brand new outfit that shows off all of your favourite features? Sourcing some new clothes can be a brilliant way to boost your confidence levels, as wearing a different outfit from your usual comfort zone clothing can help you to feel head and shoulders above your previous self. Stepping outside your comfort zone is where the magic really happens, so spend a day at your favourite shopping mall or online shop and try on/view a variety of different outfits that you love but wouldn’t usually wear. It can be hard to love your body shape and yourself, so take time with this.
You’re bound to find numerous different outfits that you feel more than confident in, especially if you grab those pieces that you wouldn’t usually consider or that you know flatter you! There are so many different places to buy clothing so don’t fret if you don’t have a shopping mall nearby – simply check online and you’ll be able to source countless different shopping platforms filled to the brim with beautiful clothing that you can order for delivery straight to your door!
Transform Your Smile
It’s fair to say that your smile is probably one of your most notable features, as it’s a way of greeting someone new, someone you respect or someone you love. Your smile is the first thing that a person is likely to notice about you too, so if you don’t feel confident about your smile, you may choose not to put on a happy expression in any situation.
This can discourage people from wanting to approach you, which will no doubt send your confidence levels even further down, so improving your smile is a sure fire way to feel better about yourself! Invisible braces are one of the easiest and most effective ways to realign your teeth, whereas professional whitening can get rid of discolouration and staining.
No matter what kind of dental treatment that you seek out, make sure you find the best cosmetic dentist to carry out your procedure. You don’t want to risk ruining your smile, so read reviews and check for certifications beforehand.
Practise self love and compassion
Its important to boost your confidence by giving yourself some love too! Work on your mindset, say positive affirmations, learn to love yourself and write a list of your best attributes. Ask friends what nice things they would say about you and keep it in a notebook for those low confidence days! If you find it hard to love yourself or be kind to yourself, reach out to a therapist or coach who can help you to work through confidence and self esteem issues.
I sat in A&E on a Wednesday morning trying to control my breathing.
My day began normally with a rushed breakfast and a sweaty commute on the Northern Line. I got to work and started to feel lightheaded and slightly panicky. My chest hurt and I found an empty office to try and calm down. It didn’t work. My brain was screaming ‘heart attack’. A kind colleague put me in a taxi with directions to the hospital.
Of course, I wasn’t having a heart attack. It was a swift diagnosis and then I had hours to wait before seeing the on-call mental health specialist. My panic turned to shame. Especially as I watched ‘real’ sick people come and go from A&E.
It wasn’t my first panic attack, but it was my first one at work.
I was diagnosed with anxiety years earlier in Canada by my GP. I managed it through talking therapies, medication, and support from family and friends. I didn’t have to tell anyone at work and outwardly I always looked like a confident professional. I have what is commonly referred to as ‘high-functioning anxiety’.
My stress levels had been building since I moved to the UK. New country, new job, lots of work travel with more responsibilities, and missing my regular support systems. I felt uncomfortable in my own body; it ached all the time, my memory was unreliable, my hands shook, and my stomach always hurt.
I ignored all the signs and pushed through. It wasn’t one thing, anything specific, or even the building pressures at work. I stopped taking care of myself and I was scared to ask for help. Deep down, I knew it was my fault that I ended up in A&E.
I turned on my phone and scrolled through concerned messages from my team. Excuses raced through my mind: migraine, food poisoning, allergic reaction. Anything but admitting the state of my mental health. How could they, or anyone at work, respect me if they knew my truth?
One of my team members sent a private message asking if I needed a toothbrush. Even now, I can’t explain why it was their simple message that gave me the courage to tell the truth. Perhaps I sensed their kindness and concern? Perhaps because it was ‘normal’ when everything else felt out of control? Whatever the reasons, I decided to be honest with my team and my colleagues from that moment.
I am not unusual. The Mental Health Foundation cites a 2013 study with 8.2 million cases of anxiety in the UK. All my life I had been told I was ‘stressed’, ‘a worrier’, and ‘a perfectionist’. These characteristics make me successful, but they often cost me my mental health.
I recognise that being able to speak out is a privilege and that my seniority made it easier. It was still a risk, but I could no longer afford to be silent about my mental health. My main concern was that I would lose credibility at work. I didn’t want others to see me as weak, unreliable, or incapable.
Senior leadership, my team, and my closest colleagues were immediately supportive and sharing my story changed from being scary to empowering. Speaking out gave me some control over my anxiety and I became a better leader because I could bring my whole self to work. I started to see my anxiety as, if not a strength, something that allowed me to engage honestly with others and with my work.
I would like to share that as a white, middle class Canadian women working in reputable organisations with access to support, I feel that I have had some level of privilege at being able to access this support. Additionally, anxiety as a mental health disorder, is also relatively understood and more accepted.
No matter anyone’s background, including mine, talking about your mental health can be scary and make you feel vulnerable.
There is no one way to support mental health at work and everyone copes differently. It’s not about online yoga classes, taking deep breaths, or flexible working policies. I think it’s about awareness, inclusion, and having difficult conversations. Often when I am struggling, the only thing I want from my employer or a loved one is to be heard.
As a leader with anxiety, I think some of the most important things I can do is speak openly about my experience, help others to do the same, and listen to their stories. I took every opportunity to do these things while working at Imperial College London Business School and I continue to do so in my new role at Cambridge Judge Business School. Instead of just asking my team ‘How are you?’, I ask questions like ‘Are you getting enough sleep?’ or ‘What can I be doing to support you?’.
When I interviewed last year for my role at Judge, I intentionally spoke about my anxiety and how it influenced my leadership and working styles. I felt it was a risk worth taking.
I want organisations, employers, and employees to understand, and to see through my example, that having a mental health disorder doesn’t mean you can’t be successful or ambitious. Everyone faces challenges. Our organisations need to be a place that talking openly is encouraged and supported. Anxiety has taught me to be kinder, more empathetic, and that bringing these qualities to work are beneficial for me, my colleagues, an organisation’s healthy culture.
Erin Hallett is a mental health writer, advocate and speaker, originally from Canada- she now lives in the UK.Erin works at Cambridge judge business school.
When you’ve developed an addiction to a specific drug or substance, it takes a lot of work to break that addiction. While there are those out there who can use a “cold turkey” approach to addiction, most people have to put in a significant amount of work in order to even begin experiencing healing.
Thankfully, that work comes with tools that can serve people in other areas of their lives. If you’ve been suffering from a substance abuse problem, consider some of the incredible tools that go into helping a person experience a better life.
Replacement Methods
While the cold turkey method works for some people, it oftendoesn’t work for the rest because they’ll simply hit a point where they either relapse or replace it with something just as harmful. For example, there are people who were able to break a drug habit but the replacement was that they started to overeat instead. Overeating is harmful in its own way as it can lead to different health problems such as obesity and chronic diseases. When you get professional treatments, you’re able to learn how to break a bad addiction and replace it with constructive hobbies and habits.
Professional Therapy
One of the worst things you can do is try to turn a friend or family member into your personal therapist. Their logic is only going to get you so far when you’re trying to beat an addiction. When you’re committed to getting professionalsubstance abuse treatment, you’ll be able to sit and talk with therapists. When a professional has a specialization in treatment for substance abuse, they’re able to recognize signs and symptoms that need to be addressed in order to gain a better approach to your healing journey, along with an insight into methods that are more likely to help you cope with things like detox, cravings, and the specific stressors or triggers that turned you towards drugs in the first place.
Self-Awareness
Self-awareness is so important for each person to have. When you’re aware of yourself, you’ll be able to recognize how much you can handle something. You’ll be able to recognize where you need to course-correct. When you’re working through an addiction treatment program, self-awareness development is an incredible tool because it shows you what needs healing, how you’ve coped with trauma, and more. When you’re aware of yourself, you’ll position yourself to make better choices.
You’ll have to maintain a level of self-discipline that most don’t really want to exert. Think about the millions of people who lose weight. When you’re overweight and stuck on a plateau, weight loss seems impossible. However, if you look at the many testimonials and people who’ve lost weight, you know that it is possible. Use this same logic for your journey through a substance abuse addiction. It is more than possible. Look for examples of people who fought their addiction and won. Use their stories as tools to help you keep going. With this goal, you can dedicate your time to the process, use these tools, and experience a better life. Be kind to yourself and keep going! This article was written by Kara Masterson.
Fashion is a powerful force. It has the ability to make people feel confident, empowered, or at its worst horrible about themselves. It can have a positive impact on mental health and self-esteem if you find something pieces that make you feel good about yourselves. On the other hand, fashion can also have a negative impact on self-esteem and mental health if you’re constantly exposed to images and messages that make you feel inferior or unhappy with who you are. Especially with the inward turn of the pandemic, its hard for people to feel happy and confident about themselves.
The Psychology of Fashion
Fashion is a multi-billion-dollar industry and a big part of many people’s daily lives. It’s a subculture that’s easy to invest in. And, like any other trend, fashion comes and goes, so you’re always in control of how much you invest in it. The psychology of fashion reveals the different aspects of how fashion impacts people’s self-esteem. From the way people perceive others based on the way they’re dressed, to how people present themselves to the world by choosing outfits, fashion has a strong psychological effect on everyone.
Body Image
Our bodies are such an important part of life, and it’s normal to have some insecurities about them. Still, as you grow older, many people struggle with body dysmorphia or an unhealthy obsession with one’s appearance. Constant exposure to images of other people’s bodies that are unrealistic and unattainable can be harmful to your self-esteem, especially in young people who are still forming their self-image. This can lead to eating disorders, body dysmorphia, low self esteem and depression and anxiety. Looking at images of gorgeous models wearing clothes you can’t afford or fit in can makes you feel left out or confused. It’s fun to keep up with trends, but try to avoid getting stuck in a rut of hype culture.
(image: Hannah Morgan at Unsplash)
So what should I do?
You can’t ignore fashion and societal trends- but it’s important to not let fashion (or what is popular to wear) become something that defines who you are. It’s a fun accessory, something you should do for enjoyment, creativity, and confidence. For people who have found themselves struggling with their mental health due to the psychological effects on body image, it’s important to seek help. Talk to your friends and family members, or seek professional help if you need it. There are many ways to find happiness in style- whether you’re into vintage clothing, a specific designer, or a particular style like athleisure. You can read blogs with good recommendations, and wear things that you love, like that pair of perfect trainers or Men’s Off-White Hoodies. There’s something for everyone, and it’s important to have fun with it!
Fashion and societal expectations of how one should look can have a big impact on mental health, so it’s important to be mindful of it. It is also hard to be bombarded with negative messages on body image via social media. The body positive movement has sprung up because of this narrative- showing curvier models and embracing your flaws as beautiful.
There are also many ways to wear your favourite clothes in a way that makes you feel good about yourself, without negatively impacting your mental health. Focus on what makes you feel like the best version of yourself!
This article was written by a freelance writer and contains do follow links.
The UK has an ageing population, with statistics indicating that there are 5.4 million people aged 75 years. A further breakdown also shows that persons aged 85 years and above make up 1.6 million of the population. Indeed, the ageing years are characterised by failing physical and mental health. However, science and society continue to devise ways to make the period less stressful.
Here are some guidelines on how:
The essence of mobility
As people age, one of the first things that deteriorate is mobility. The depletion of muscle tone, coupled with bone issues, may inhibit movement. Usually, it sets in gradually, and when nothing is done, mobility can decrease by as much as 70% to 80%. At that point, an ageing person may need walking aids to support their body weight. However, mobility issues can be thwarted if counter-measures are taken in time.
Geriatricians (primary care doctors for the aged) advise ageing persons to dedicate some minutes of their days to walk. According to these experts, 150 minutes in a week is adequate. When the elder individual has enough energy, an average of 20 minutes daily is perfect. However, another person with mobility issues can engage in a guided basic workout for at least 15 minutes a day. Among the elderly, the risk of falling is incredibly high. This may therefore require a specialised alarm for elderly persons. This is worn like a wristwatch and can be used to monitor the number of daily steps, call for help when needed, etc. So, as you encourage an older person to take mobility issues seriously, it helps to ensure that it’s done safely.
Reinforced social networks
It is essential to belong to a strong and supportive social network during the later years. Retiring from active duty and work can trigger depression. Although statistics indicate that depression in older adults is less prevalent than in the younger generation, it is still a cause for concern. Research in UK care homes revealed that 40% of the ageing generation endure chronic depression. This is likely due to the separation from their immediate family and friends.
Fortunately, this can be resolved when these seniors are encouraged to participate in social engagements. It can be in the form of a support group, a reading club, or other recreational groups purposely for older adults. As simple as these social networks may seem, they play a vital role in their life. It generates a sense of belonging, which subsequently promotes healthy mental well-being.
Attention to regular quality sleep
According to the British Geriatrics Society, insomnia is prevalent amongst elderly people. Whether housed in a care home or not, the difficulty in initiating and maintaining sleep is a hurdle many older adults cannot cross without help. Insomnia is both a physical and mental well-being issue. This explains why experts say it should always be tackled from both angles.
In other words, as doctors prescribe pills to aid sleep, it is advisable to focus on the root cause of insomnia. It is possible to boost sleep quality by speaking to medical professionals and also assessing if there is a mental health cause to the insomnia too.
Elderly adults need both physical and mental health care as they transition into this new phase of life. These are just some ideas to help.
As I started opening this page to write this blog post, on youtube, the Jessie J live concert I was listening to flicked on to one of my favourites of hers, ‘Who You Are’.
The lyrics:
‘Don’t lose who you are
In the blur of the stars
Seeing is deceiving
Dreaming is believing
its Ok not to be OK
Sometimes its hard to follow your heart
Tears don’t mean you’re losing
Everybody’s bruising
Just stay true to who you are.’ (Jessie J)
I wanted to write a post on what to do when you feel alone. This sums it up- self care and staying true to yourself.
Its ok to cry. Let the emotion out, feel the grief/fear/sadness/anger. Allow it to be present and wash over you. Crying can be healing.
2. Seek support from a loved one, someone you trust or a helpline like Samaritans. You are never truly alone even if you don’t have a supportive family or friends- though it is harder.
3. Write out your feelings on paper in a journal or talk about them with a therapist if you can access one.
4. Do a little activity to make you feel a bit happier– talk to a friend, sing, paint, write, do sport- whatever your thing is- do it.
5. Find a support group- Mind run good ones or a local charity to you.
6. Remember – these emotions, these feelings will pass like clouds eventually. This too shall pass. make sure you keep speaking, sharing and healing yourself.
7. If you are feeling very depressed or at crisis point, call a helpline or go to your GP.
8. Make sure you eat, drink and look after yourself. If this isnt possible- see point 7.
Sometimes we can all feel alone or lonely in the world. Its a part of being human. But taking small steps towards looking after ourselves and our mental health can be really helpful.
beurownlight.com 