How to Deal With Social Anxiety, Social Phobia and Depression: Guest post by CBT Toronto

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(image: the Funny Beaver)

Millions of people around the world suffer from social anxiety, social phobia, and depression. Unfortunately, due to the stigma that is still associated with mental illness around the world, many people try to hide their problems and suffer in silence. Left untreated, social anxiety, social phobia, and depression can lead to isolation, physical health problems, and even suicide. 

Fortunately, there are many treatment modalities available,. This can help sufferers obtain the support and relief that they need and deserve. Here, we will focus on some simple yet effective ways that you, or someone that you love, can alleviate social anxiety, social phobia, and depressive symptoms with tact, integrity, and verve.

 

Risks of Having Social Anxiety Disorder and Depression

Certain individuals may be genetically predisposed to social anxiety disorders or clinical depression, as well as seasonal affective disorder, chronic stress, anger, and generalized anxiety disorder. However, other non-genetic factors may influence whether or not a person develops a social anxiety disorder or depression in their lifetime.

For instance, if you are currently dealing with substance abuse issues, such as excess consumption of alcohol or narcotics, then you may be at an increased risk of developing a social anxiety disorder or chronic depression. Unfortunately, many people will turn to drugs and alcohol in an attempt to numb their pain. This puts their bodies at risk of developing a tolerance or resistance to such illicit substances; which can lead those individuals down a path of destruction.

If you are having trouble communicating with others, whether at home or work or are having trouble being productive in your day-to-day life, then you may be suffering from a cognitive impairment or mental health disorder. If you notice that you are not responding to the treatment that your doctor or mental health care professional has prescribed, whether it be cognitive behavioural therapy, psychotherapy, or medication. 

If so, please speak to your doctor, as they may need to adjust your treatment or try a new treatment method. Suicidal ideation is also a serious red flag, and if you have suddenly developed severe thoughts of harming yourself, please seek immediate medical attention.  

What Prevents Social Anxiety Disorder Patients From Accessing Mental Health Care?

Many people who suffer from social anxiety ,blame themselves for their issues. As such, they may refuse to seek outside help to address and rectify their health problems. Furthermore, many people who suffer from SAD are actually unaware that such a condition exists, or may not know who to turn to in order to receive the necessary treatment. 

In fact, it can be argued that many doctors, and most of the general public, are unaware of SAD or how to best tackle the matter. As such, there may be very little help available to those who suffer from the disorder; whether it be medical, moral, or emotional.

 

Does Social Phobia Run in Families?

There have been studies conducted indicating that a person’s risk of developing a social phobia disorder may be elevated if someone in their family has or had the same issue. Moreover, the correlation vs causation interplay between psychiatric and serotonin disorders is also something that many medical experts in the field are aware of. 

That is, while most agree that there is a marked connection between SAD, depression, and serotonin, medical experts are uncertain about which comes first in terms of driving said correlation between the disorders.

 

How to Deal With Social Anxiety Disorder

SAD can often be overcome by getting moral support from friends and family. The key is to interact with loved ones in a respectful and supportive environment so that the person can overcome their problem. Also, it should be noted that many people who suffer from chronic depression do not actually understand why they feel the way they do. 

In other words, many of the feelings or behaviours that they exhibit are automatic and deeply ingrained into their thought process and psyche. It is the responsibility of their loved ones to care and support them by sympathizing with their condition and helping them process their emotions in a safe and healthy manner.

In addition, many studies have found that patients with SAD who undergo cognitive behaviour therapy report a significant improvement in their anxious or depressive symptoms. In some cases, patients may be treated with a combination of cognitive behaviour therapy and medications. This could include Busperione, Remeron, Paxil, Celexa, Trintalex, or other medicines that are commonly used to help those who suffer from anxiety or depressive disorders.

Also, if your symptoms are relatively minor, then there are techniques that you can implement yourself to obtain near-immediate relief. For instance, if you find yourself in a situation that elevates your stress and anxiety levels, then you can practice deep-breathing exercises before the situation escalates.  

If you suffer from social anxiety, then you should try to slowly cultivate your social connections. Doing so can not only help you eventually overcome your social anxiety but may also help alleviate feelings of depression that often result from social isolation. This is known as exposure therapy and can be helpful.

There are other ways to help deal with anxiety and depression. For instance, studies have found that listening to music that you enjoy releases hormones that help promote relaxation. Exercise has many mental as well as physical health benefits. The release of oxytocin and endorphins can help counteract the release of cortisol and other harmful hormones that can exacerbate anxiety and depression.  A healthy and balanced diet can help rectify certain hormonal balances and nutritional deficiencies that can cause lethargy, depression, irritability, and anxiety in some people.

Most importantly get help from a GP doctor or therapist if things are getting too much. Don’t be ashamed to ask for help.

This guest post is by CBT Toronto, based in Canada.

If you would like to learn more about social anxiety treatments in Toronto or would like to obtain social anxiety treatments in Toronto, then please visit our website or give us a call at 416-817-8925. We specialize in PTSD, OCD, BDD, depression, couples therapy, and anxiety disorders.

 

Reflections on Winter Mental Health: by Eleanor

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(image: Undepress)

I’m in a time in my life right now where I am finding things hard, which includes public speaking about my book. I have come to the conclusion that however painful that is, I can still do my freelance writing and social media work and I can still communicate with my book and blog readers. So all is not lost.

Public speaking induces fear in me, so I am going to start by making some videos when I feel able and sharing online. I also hope to be supporting my Dad at a talk he is giving on our story with bipolar this weekend, more on that after the event.

I am going through a period of depression at the moment (probably part of my bipolar, the winter and long nights/dark days and a reaction to life circumstances). As I am medicated, its not terrible, but I do experience heightened anxiety. I also freeze in fear and going out can sometimes be a challenge. The book was a blessing but I didn’t realise how exposed I would feel sharing it with the world.

This will get easier and I know how lucky I am to have a warm home, food on the table, a husband and family who love me and some very good friends. My sister has been my personal cheerleader too and we are helpful to each other too- she is wonderful.

I am now 9 weeks into therapy and I feel like its going to take a while to deal with all the trauma I have been through. Last week, I made a timeline of events for my therapist and we ranked traumas in order of how painful they are. Eventually, in the new year, we will start to process them in a safe space. EMDR (rapid eye processing) works in this way and will hopefully clear the blockages, fear and pain away so I can thrive again.

I am learning to be kinder to myself. To take time for me. To take breaks. To try not to feel guilty or selfish for working part time from home- I am learning that depression and anxiety are difficult but I am incredibly grateful for my blessings.

There are good things. My book being featured in Happiful Magazine this week and looking forward to Chanukah, Robs birthday and the Christmas break with family/friends. I also continue to be paid to write from home and am working on future plans. However, I am slowing down in order to recover from a very busy year!

How are you feeling this Winter? What helps you?

Eleanor x

 

 

 

 

Taking care of your child’s mental health: Guest blog by Chloe Walker

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(image: Power of Positivity)

Mental health is extremely important and has a significant impact on a person’s overall health and wellbeing. According to a recent survey by the NHS, one in eight 5 to 19 year olds had at least one mental disorder when assessed. As a parent, you play a crucial role in your child’s mental health. Fortunately, you can help improve your child’s mental health by creating a supportive family environment at home and learning the early warning signs of common mental health disorders, for example. With this in mind, here are some top ways to care for your child’s mental health. 

Develop a good bedtime routine 

Sleep plays a vital role in a child’s mental health. Research shows that there is a strong link between sleep problems and an increased risk of developing certain mental illnesses. In fact, one study found that four-year olds with sleep disorders have a much higher risk of developing symptoms of mental health conditions as six-year olds, when compared with children without sleep problems. Experts at Little Lucy Willow add – “Sleep keeps you calm, your mind alert, and recharges your body to enable you to get up and face each day.” For that reason, you must try and get your child into a good bedtime routine from a young age. Here are some top tips to help your child sleep better:

  • Create an ideal sleeping space by providing a comfortable bed, installing blackout curtains, and minimising any outdoor noise. 
  • Encourage your child not to use electronics like smartphones before bed. 
  • Get your child into a consistent routine where they go to sleep and wake up at the same time each day. Try to keep this the same on school days and weekends. 
  • Make sure that your child avoids any caffeine in the afternoon or evenings. 
  • Visit your GP if your child has been experiencing sleep problems for more than two weeks, or if the symptoms are interfering with their daily life. 

Exercise as a family 

Exercise plays an important role in a child’s overall health. Along with the physical benefits, regular exercise can greatly improve mental wellbeing. This is because physical activity releases endorphins in the brain which creates feelings of happiness and alleviates stress and anxiety. According to advice on the NHS website, children should get at least 60 minutes of moderate intensity exercise every day.

To give you an idea, examples of moderate intensity exercise include walking to school, riding a bicycle, and playground activities. Exercising as a family is an excellent way to encourage your child to be active. It also allows you to spend quality time together as a family and build closer bonds. Playing games in the garden, going for a walk in the park, or going on a bike ride, are all fun ways to exercise together as a family. You could also encourage your child to start playing a team sport they’re interested in, such as football, rugby, or hockey. 

Encourage open communication

You must create a welcoming family environment that is built around trust and understanding. This will help your child feel comfortable telling you about any issues surrounding their mental health. Encourage open communication in your family and make sure you check on your child if you notice any changes in their behaviour i.e. they become distant or their eating habits change.

Remember that children tell people how they are feeling in several ways, not always verbally. A sudden change in behaviour may signal that your child is struggling and needs support. Always listen to your child and empathise with their feelings. Let them know that it’s natural to feel down from time to time and offer support in any way you can.

If you’re still worried about your child’s mental health, then speak with your GP or contact a mental health specialist for further advice. 

Final thoughts 

Mental health illnesses in children are becoming increasingly common and can lead to several serious long-term effects. Fortunately, there are plenty of ways for you to care for your child’s mental health. Encouraging healthy habits is a simple yet effective way to improve your child’s mental well-being. This should include exercising regularly, getting enough quality sleep, and following a nutritious diet. Along with this, you should also educate yourself on the symptoms of common mental health conditions in children and create a warm, trusting home environment that encourages open communication. Speak to a medical professional if you need to.

This guest blog was written by professional writer Chloe Walker.

 

6 Tips to lift you out of the slump of Seasonal Depression: Guest blog by Anita

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(Image: Pixabay)

If you are feeling the pinch of Seasonal Affective Disorder (SAD), you don’t have to wait until next spring to get relief. There are several things most people can do to improve their mood and shake off seasonal depression. Check with your doctor about any of the following that may be a change in pace from your usual routine.

Take a Walk

Basic exercise like walking, biking, or swimming is not only good for people physically, but also helps to lift their spirits. Typically it works by improving circulation, getting the body in motion, and connecting them with the gym or the outdoors, all of which can improve the brain’s function and help to enhance your mood, reducing stress.

Listen to Positive Things

Being around good-natured people can also make you feel better. Anything that lifts you up and makes you feel good, even momentarily, is perfect to listen too. Enjoy music with positive lyrics and an energising beat. View comedy films and television programmes.

You might also want to listen to motivational things. Lectures on self-confidence and self-empowerment can help you learn ways to get to and keep yourself in a better mood. If you’re on the go, try listening to positive podcasts with inspirational or motivational messages. Continuous exposure to these will encourage ideas that can influence your mood and help you feel better.

Eating Healthily

With your doctor’s approval, follow an eating plan that will make you feel good as well as look good. Typically this involves three regular meals daily that total about 2,000 calories or however many your doctor recommends as well as a balanced approach with foods from all five basic food groups: dairy, grains, protein, vegetables and fruits, and healthy fats, unless your doctor stipulates otherwise. Avoid eating too much sugar, caffeine, and salt; eaten in large amounts, they may raise your blood pressure or cause bodily inflammation, which may negatively impact your mood.

Get Enough Sleep

Experts generally recommend getting between seven and eight hours of sleep each night, or sometimes as many as nine hours. If you are unable to get that much rest, take short afternoon naps of about thirty to forty-five minutes. Inadequate sleep can contribute to depression, while getting enough rest can help you to feel your best.

Try a New Hobby

When you feel down, sometimes it just means that you’ve fallen into a rut of routine, so try something new if you are able. Find a new hobby to exercise your creativity, whether that’s with dance, painting, photography, or sculpture. You could also take a noncredit class to learn more about a favorite interest or pastime. The goal is to exercise your brain and steer it away from negative thoughts while enjoying fun and different activities. 

Just make sure that whatever hobby you pick up is something you really are interested, not just something that you think you should learn. If you’re not truly interested in your new skill, you likely won’t maintain it in the long term.

Stay in Touch

Often, when we’re depressed, we isolate ourselves. However, while it may feel better in the short term, isolating from loved ones will actually worsen depression. Reconnect with distant family members or old friends. Take care of your current friendships, and be open to meeting new people who share your interests. 

Take a proactive approach to your mental health and reach out for help and support from a medical professional, should you need it. 

 

This blog was by Anita, a freelance writer from Denver, CO, USA. She studied at Colorado State University and now writes articles about health, business, family and finance. You can follow her @anitaginsburg on Twitter.

 

 

5 Ways that Spending More Time Outdoors Can Improve Your Mental Health: Guest post by Katherine Myers

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(image: Shutterstock)

Self-care is a topic that often comes up when discussing mental health. Whilst taking a bath or reading a good book might provide a short term boost to your mood, a bit of self-care will rarely provide long-lasting improvements to your state of mind. 

Spending time in nature is one of the most effective ways of boosting your mental health. In fact, the benefits of the outdoors for your mental wellbeing have been scientifically proven in a range of different studies. Something to consider if you’ve been suffering from consistent low mood recently is whether you’ve been spending enough time outdoors. 

Especially during the winter months, it’s easy to miss the few hours of daylight whilst in the office or at school. It may not seem like a big deal, however, not getting enough sunlight exposure can be very detrimental to your mental health and over time, you will start to feel the effects. Some common symptoms of Vitamin D deficiency include fatigue, sore bones and muscles and low mood.

Simply getting outdoors for a bit of time every day can have a profound effect on your wellbeing. Here are just some of the ways you’ll see your mental health improve by spending more time outside.

You’ll Feel More Creative

Creativity is often sparked by putting yourself in unfamiliar environments, which is the perfect excuse to get outside the next time you find yourself in a creative rut! Being in the outdoors is a great way to get away from other distractions to your creative process such as TV or social media, so you can properly focus on coming up with those brilliant ideas! In fact, one scientific study showed that being immersed in nature can boost your creative problem-solving abilities by 50%. 

Better Concentration

If you are someone who tends to have your head in the clouds, getting outdoors is a brilliant way to improve your concentration. Science has shown that the effects of a natural environment are huge for concentration. In fact, being in a park for as little as 20 minutes has been proven to help ADHD children focus. 

If you’re ever struggling to concentration on studying or work, maybe consider taking your work outside and see whether it’s easier to get your head down. Not only will there be fewer distractions, but the calming effect of your environment will put you in a more positive state of mind.

Better Memory

Our brains are very receptive to the natural environment, making it easier for us to memorise information. One scientific study showed that participants in a memory assessment who had been in nature prior to taking the test performed 20% better than those who hadn’t. The next time you have a big test coming up or need to memorise something important, spending some time outdoors could be a great way to focus your mind. You’ll be surprised by how much it helps!

Reduces Stress Levels

Being in a stressful environment will increase your blood pressure, anxiety and stress whilst being in a peaceful environment ha the reverse effect. For this reason, a natural setting such as a forest, the beach or park is one of the best places to relax because it completely removes you from the distractions of modern society. Being in nature lowers your blood pressure, heart rate and muscle tension. Studies have shown that even just a view of nature is often linked to lower stress levels and higher job satisfaction. 

Regular Sleeping Pattern

We need natural light and darkness to regulate our circadian rhythm (natural waking and sleeping patterns). Using our phones and computers exposes us to artificial light components that interfere with our ability to sleep. Getting a good night of sleep is critical for your mental health and factors such as stress can quickly make it difficult to maintain a good sleeping pattern. Spending time in nature is the best way to reset your natural circadian rhythm and get a better night of sleep.

If you’ve been feeling down or anxious, it can be even more difficult than normal to find the motivation to get outside. However, here are a few ways that you can fit some time in nature into your schedule without making too much effort. We promise it will make a huge difference!

  • Take a walk on your lunch break
  • Get out for a run in the morning
  • Go hiking with friends
  • Take a book to your local park
  • Try and walk to work or school if you can
  • Try and spend your day in a room with lots of natural light or large windows 
  • Try and incorporate more plants into your living space

 

This guest post was written by freelance writer Katherine Myers. 

How Floatation Tanks can help those with Anxiety: Sponsored by I-Sopod

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(image: I-Sopod)

What is Floatation?

Floatation, also known as Restricted Environmental Stimulation Therapy (REST) and sensory deprivation, is the act of relaxing in a floatation tank – a lightless, soundless tank filled with highly concentrated Epsom saltwater heated to skin temperature.

In a floatation tank, you are deprived of all external environmental stimuli – you are completely isolated from sound, sight, smell and touch. You lie in a large soundless, lightless egg-shaped pod filled with around 10 inches of water and 850lbs of Epsom salts (magnesium sulphate), which causes you to float without effort or discomfort, creating a sense of weightlessness as your body feels free from gravity. The water is heated to the same temperature as your skin, so you lose where the body ends and the water begins.

 

History of Floatation Tanks

The floatation tank was originally invented in the 1950s by John C Lilly, a neuroscientist who liked to experiment with states of consciousness. However, he did not conduct any scientific research and mainly wrote about his experiences of taking hallucinogens whilst in the tank.

In the 1970s, commercial float tanks were created and were starting to be studied for health benefits.

Today, commercial floatation tanks are gaining in popularity and many float centres and spas offering float therapy are popping up across the country. This is in part due to an increase in scientific evidence to the psychological and physiological benefits of floating.

 

What to Expect During a Float Session

During your floatation session, you will remove all clothing or change into your swim gear then shower to ensure you are clean before entering the pod. You will then enter the pod, close the lid, and press a button to turn off the light. Some pods allow you to adjust the height of the roof if you feel claustrophobic. Once in the pod, try to find a way to lie comfortably – this can take some getting used to. Music may play for the first couple of minutes to help you relax and then will fade out to complete silence. You will then float for an hour before getting out and getting dressed.

Whilst in the floatation tank, all external stimuli is eliminated. You can’t see anything or feel anything. You feel weightless and free from the strains of gravity. Everything is silent, still, and peaceful in the darkness. You have shut off the world. You’ve lost all sense of time. You feel calm as you start to enter a liminal, half-sleep state. Your heart rate slows and your conscious mind switches off. Your brain reaches its Alpha State – you are lucid, not thinking. You then reach the Theta State, a deep state of relaxation reached just before drifting to sleep or waking up. Your overactive mind slows down and your racing, stressful, anxious thoughts dissipate.

Floatation eases anxiety by activating the parasympathetic nervous system and decreasing the sympathetic nervous system, which slows heart rate, lowers blood pressure and cortisol, and lets you enter relaxation mode.

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(image: I-Sopod)

How Floatation Can Help Ease Anxiety

There are many studies that demonstrate how floatation can help with anxiety.

Feinstein is a clinical neuropsychologist studying the impact of floatation on anxiety with the Float Clinic and Research Center at the Laureate Institute for Brain Research in Tulsa, Oklahoma. In Feinstein’s study, he scanned the brains of healthy people using an MRI. He then split the subjects into two groups – half spent 90 minutes floating and half spent 90 minutes relaxing in a reclining chair in a dark room. After the third session, he scanned all the subject’s brains again and compared the images. He found that floaters had lower anxiety and greater serenity as opposed to those in the chair.

He also found that the amygdala was shutting of post-float – the amygdala is the part of the brain that controls emotion and fight or flight survival instincts. He then compared the brain imaging of those who had floated with those who had taken an anti-anxiety drug, Ativan, and found the same dampening of the amygdala. Hence, floating has the same impact on the brain as anti-anxiety drugs. Feinstein is gathering more data but wants floatation to become a treatment for anxiety.

In 2018, Feinstein conducted a study on the impact of floating for patients suffering from anxiety and depression. 50 patients with anxiety-related disorders underwent a 1-hour session in a float tank. He found that floating can significantly provide short-term relief from stress and anxiety symptoms across a range of conditions including Post-Traumatic Stress Disorder (PTSD), Panic Disorder, Agoraphobia, Social Anxiety Disorder, and Generalized Anxiety Disorder. Floating also enhanced mental wellness and serenity.

A 2006 study published in the International Journal of Stress Management aimed to investigate the long-term effects of the flotation-REST 4 months after treatment. Patients with stress-related pain underwent 12 float sessions and found that floating reduced pain, stress, anxiety, and depression and improved sleep and optimism. These positive effects were maintained 4 months after treatment.

A 2016 study by Kjellgren and Jonsson from the Department of Psychology at Karlstad University in Sweden assessed floatation as a treatment for generalised anxiety disorder (GAD). 46 people took part, with 24 in treatment and 22 as control. Undergoing 12 sessions over a 4 month period, the study found that floatation reduced symptoms of GAD including depression, insomnia, and fatigue and 37% reached full remission from GAD symptoms post-treatment.

A 2014 study by Kjellgren investigated the beneficial effects of sensory isolation and floatation tank treatment as a preventive healthcare intervention. Healthy volunteers took part in 12 float sessions over 7 weeks. The study found that stress, depression, anxiety, and pain decreased and optimism and sleep quality increased.

These studies demonstrate the positive impact floatation can have on treating anxiety and how REST helps reduce the body’s stress response. More research is needed, particularly into long-term effects, but floatation could play a major role in helping soothe anxiety in the future. Try out a floatation tank today to see if it helps calm your anxiety – many feel more stress-free from just one session.

 

This sponsored post was written by i-sopod, a revolutionary float pod manufacturer and market-leading supplier to float centres in the UK, USA, Europe and Australia .

 

Nutra Tea launches tea range to help with Anxiety: by Nutra Tea

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(image: NutraTea)

Anxiety is something that continues to affect Britons with over 8 million people in the UK suffering with some kind of anxiety on a daily basis.

Whilst the battle is difficult for many, sufferers have found a range of remedies and exercises to help with the daily anxiety.

One brand in particular called Nutra Tea, based in London, has launched a range of teas to help with anxiety.

What does Nutra Tea provide?

Nutra Tea has spent the last 3 years creating a soothing tea blend called NutraRelax, made from ingredients including chamomile, valerian extract, St John’s Wort and lemon balm.

The tea has been carefully crafted with ingredients sourced from over 20 countries in order to create a flavour-some brew that is also nutritious too. What’s more, every tea in the range is made up of 100% raw ingredients with zero additives, meaning that you know you are consuming only the very highest quality tea.

The company’s founders explained: “You can go to the supermarket and get lemon tea or ginger tea, but the amount of product in it is actually very small – it is mostly made up of additives and flavours to make better to consume.

At Nutra Tea, we are including 100% of the main ingredient and we have worked years to perfect the taste, so it is a delicious product.”

How does the tea have health benefits?

● Help relax the body: by encouraging the alleviation of tension in the muscles, nerves and brain

● Reduce aches and pains in the body: due to anti-inflammatory properties of the tea, which gives blood pressure relief and decreases cardiovascular strain.

● Improving mental wellbeing: the tea can help to increase mental clarity, restore focus and clear the mind.

● Improving overall mood: due to the natural sedative effect of the tea, it can help to induce feelings of calmness and reduce anxiety.

Note: The tea should be drunk in addition to other medical treatment

NutraRelax is available from £4.99 per box of 20 bags and delivers to anywhere in the UK.

This sponsored blog was by NutraTea, a tea brand based in the UK.

Anxiety, Low mood,Winter and Me. By Eleanor

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(image: Istock)

I have sat down many times in the past few weeks to try and compose this blog and I havn’t felt able, the weight of it felt too much to put down on ‘paper’. The past month has been a lot more challenging for me, I have had an increase in my anxiety, particularly the social anxiety, fear of judgement and the world in general.

This has meant I have had to cancel media appearances and my book launch for friends and family and I sadly missed an old friend’s beautiful wedding and another old friend’s hen weekend 😦  (as well as missing going to the theatre to see Waitress with a wonderful friend). I have been having panic attacks again about socialising when feeling so vulnerable. This has been really, really hard because I hate letting anyone down, I have just been feeling ill at times and having to cope with the heightened anxiety and its ‘fun’  accompaniment (insomnia, racing thoughts, negative thoughts and chest pain).

My book got published and while that was amazing and a lifelong dream, it also felt exposing as I revealed a lot about my life that many wouldn’t know. So I felt like hiding away because it felt scary (social anxiety again).

Additionally, I started therapy 7 weeks ago to give me tools to a) understand but b) deal with the underlying anxiety about life and while it is helping (I am doing a type of trauma therapy called EMDR), I think it might be bringing issues I have buried to the surface from past trauma. This could be why I am getting triggered in social situations at present. I have a fear of negative judgement and also of crowds. I am working on this in therapy as I have been through a lot so far in my 31 years on this planet!

This time of year is also not helping me at all- the nights drawing in and the gloomy mornings. I struggle with SAD (seasonal affective disorder) and I start feeling lower this time of year. I am well medicated so my depression is mild in comparison to what it gets like when my medication doesn’t work but it is the anxiety I need to work on and expose myself to feared situations slowly.

To my friends, thank you for your kindness and for trying to support me (and coax me out) through this difficult patch again- you know who you are. If anyone wants to come round for a Disney night with chocolate- please do! 

Despite the negatives, there have been some successes in the past few weeks- seeing family, going to the cinema with Rob to see Last Christmas, going to the garden centre with my sister and bro in law, attending my therapy sessions, promoting the book online, job applying (exhausting but I’ve been doing it), speaking to friends regularly and trying to socialise even if I don’t always make it. I am working on that.

Oh and I have been volunteering for Christmas4CAMHS charity- that provide presents for ill children on mental health wards. I have been helping them gain awareness and raise funds via social media. This has been one of the most rewarding things I have managed to do in the past 2 weeks. Thank you Ro for letting me be involved and giving me some purpose to help others.

Social anxiety and depression are hard things to live with, but I know it will pass again in time and to reach for support if I need it. I am already on anti depressants and anti anxiety meds (as well as the therapy), so will have to wait and see what helps. I have an SAD lamp so need to use it when I wake in the mornings. Perhaps I should push myself to go for walks, although I am currently enjoying being a doormouse. If anyone else is struggling, please reach out- we are stronger together.

 

4 Ways to ease the fear of your Doctor Appointments: Guest blog by Ani O

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(image: Tumblr)

Many of us consider a visit to the doctor’s office one full of worries about what they may tell you about your health. However, checking in with your doctor regularly is a great way to ensure that you stay healthy and catch any problems before they become major medical conditions. If you’re fearful of going to the doctor’s office, here are four ways to help ease that tension.

Research Your Doctor

One of the biggest things that can create fear about going to the doctor is the  unknown. You can help to ease some of your fear by doing some research online. Look at the medical facilities website and find the about section for your doctor, if there is one. You may discover a picture and a list of their qualifications and specialties. Just being able to see a picture of your new doctor can go a long ways towards easing anxiety about your upcoming visit.

Ask Questions About the Little Concerns

If you get a sense of overwhelming fear when you think about your upcoming doctor’s visit, it’s a good time to stop and ask questions. The stacking of multiple questions on top of one another likely is what’s keeping that fear alive inside of you. How early do you show up? What identification do they need from me? Do I have to fill out any paperwork if private care? These are all questions you can ask the medical office administration staff when you book your appointment. Getting answers to the small questions can help
to alleviate much of the fear associated with your upcoming visit.

Ask A Friend or Family Member  to Go Along

If you’re fearful of a doctor’s visit, then simply have someone you know go with you. Whether this is your parent, a spouse, boyfriend, girlfriend, or just your best friend, have someone you are comfortable around come with you. It’s easier to face fear when you have the strength and comfort of others you know around you.

 

Don’t Think You’re the Only One

We all tend to get a little anxiety when it comes to going to a doctor’s visit. It’s like we’re getting a grade on how well we’re taking care of our body. So, don’t get yourself caught up in the fact that there’s something wrong with you that you have anxiety about your appointment. Realize that most people do and it’s just a natural part of the human experience.

Easing your fear about going to the doctor’s office can be fairly simple as long as you have the right steps to do so. The above four tips should do wonders for alleviating most of your fear of your upcoming doctor’s visit. Remember that you’re not alone and you can get through it just like everybody else has.

 

This guest post was written by freelance writer Ani O, in the USA.

The difference between Psychotherapy and Counselling: Guest post by Aaron James

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In our age of information, choice and variety, there are hundreds of different types of therapy and counselling available. As a starting point, one of the most common questions asked is, what is the difference between counselling and psychotherapy?

The answer is much debated as the boundaries are not always clear, especially in the UK.  However, it is generally stated that counselling is typically a shorter undertaking that focuses on the present and on current behaviours. On the other hand, psychotherapy addresses deeper, longer-term issues by exploring all experiences including those from childhood and with clients undergoing therapy for longer periods of time. 

To get a fuller understanding, it helps to look at both the similarities and differences.

 

Blurred lines

The terms counselling and psychotherapy are frequently used with overlap and flexibility. Certain therapists offer both. Some psychotherapists choose to use the term ‘counsellor’ simply as a softer, more approachable title, some use counselling as part of a psychotherapy process. There are also counsellors who adopt psychotherapeutic approaches. You can see where the confusion arises.

There are many individuals and practices offering counselling, but less that offer a full range of therapies including in-depth psychotherapies (for example, Brighton and Hove Psychotherapy who also happen to discuss this topic on their site).  Reputable practices share the interests, approaches and qualifications of their therapists and will be happy to discuss their compatibility with clients.

The similarities – what you get from both

Counselling and psychotherapy are both focused on creating an open, non-judgmental, safe space to help people improve their mental wellbeing and to remove distress from their lives. The majority of therapies across the board are talking or communicative therapies where participants aim for a better understanding of themselves, and often their relationships with other people, through guided discussions with a therapist. 

In talking therapies people explore their feelings and thoughts and often look at their choices. Both counselling and psychotherapy have different branches and specialisms and  both can work with individuals, families, groups or particular focus areas. But there are some general distinctions that can help people decide which is most appropriate for them.

Counselling

Counselling addresses present problems and current personal issues such as a relationship breakdown, anxiety or confidence or behavioural issues. Often with some kind of structured process, the counsellor helps alleviate symptoms and current behaviour patterns that are causing distress. It may offer practical tools to break down negative feelings and habits, and it can often be goal or action based.

As it generally deals with more surface level ‘life’ issues, clients are usually involved in therapy for shorter timeframes. The Counsellor’s Guide is a good source of information for those wanting to know more.

Psychotherapy

Psychotherapy is a deeper and longer term approach. It looks not only at the present situation, but how someone’s childhood and past may be affecting and shaping emotions they have now. The therapist may help someone delve into their past to reveal hidden experiences that have affected them. Psychotherapy looks to identify the roots of an issue as part of the process. 

As such it can address more complex mental health problems. It is a much more in-depth exploration of a person’s emotions aiming to bring buried issues to the surface to deliver a more profound understanding of who they are and their relationships.

Training

The training a therapist undergoes is often stated as another key difference. A counsellor or psychotherapeutic counsellor requires a diploma or degree, along with a number of hours of work placement experience. Psychotherapists are required to undergo postgraduate level specialist training of around 4 years. It is often noted too, that most psychotherapists are required to undergo therapy themselves as part of their training and so that they have experience from both sides.

However, counsellor and psychotherapist are not legally protected titles and further specialisms may often entail more training for both. A good therapist will openly share their training details and should be a registered member of one of the appropriate industry bodies such as the British Association for Counselling and Psychotherapy.

Which therapy is right for me?

The distinctions made here are broad ones to give a general guide. There are counselling and psychotherapy options to suit different types of problem, different types of people and different levels of previous experience. The therapies on offer will vary and some people undergo counselling for a long time, and some find a psychotherapy that offers a shorter solution. 

It depends massively on the person seeking therapy and their needs, and the important thing is for a client is to find a therapist that they feel comfortable with. Many experts say that much of the healing comes from the positive experience of the therapist to client relationship and this can be down to a personal match. 

 

This guest blog was written by freelance writer Aaron James, based in the UK.