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:
Talk to someone or a helpline about how you are feeling
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.
A few years ago, I was delighted to discover this incredible charity- Christmas for CAMHS through a post by its founder Ro Bevan. This charity means a lot to me because 20 years ago this festive season, I was a very unwell 16 year old on a NHS child and adolescent (CAMHS) in patient psychiatric ward in the Priory North London, struggling with a bipolar mixed episode. I had psychosis and hadn’t yet been diagnosed with bipolar. Although I am Jewish and don’t celebrate Christmas, I remember that the ward gave us small presents and that other children/adolescents wrote me lovely messages of kindness and hope wrapped up in seasons greetings. Being away from home and especially during the festive season is filled with loneliness and sadness, especially if you are in hospital. In 2004, Christmas for CAMHS did not exist but their work now is vital.
So who are this amazing charity?
Christmas for CAMHS is a small charity who gives gifts and goodies to children and young people in hospital for their mental health over the festive season. This is our 9th year of giving gifts to young people in CAMHS (children and adolescent mental health services) inpatient units across the UK and this year we’re giving over 1300 gifts!
Christmas For CAMHS was originally set up because Dr Ro Bevan saw a huge disparity in the way CAMHS units were treated over the festive period compared to other NHS services for children and young people.
In 2015 Ro was working in a children’s hospital for those with a physical illness. That Christmas the children’s hospital had tons of presents donated, mostly from corporate donors – so many presents that there was enough leftover for patients’ birthdays until June of the following year! A year later, she was working in child and adolescent mental health and, in stark contrast, they had no presents donated at all. The patients had one present each, chosen by the therapy team and paid for by the ward – scrimped and saved from the NHS budget that is meant to cover therapeutic activities and other expenses.
Ro posted about the inequality on Facebook and before she knew it, her post had gone viral with 1,032 shares and so many supportive comments. It inspired her to start Christmas For CAMHS the following year to support these children and young people who would otherwise be forgotten by the generous public.
When the charity first began in 2016, they set up a simple fundraiser online which raised £1000 and managed to send around 300 gifts to young people in units that year. Since then, they have grown to be able to reach every CAMHS unit in the UK, but still work in a pretty similar way! There is the online fundraising page running each year where people donate either as individuals or on behalf of fundraisers they have run in their local community or with work colleagues. Additionally, there are corporate donations and people setting up their own fundraising pages to do amazing challenges to raise money (a couple of years ago one fundraiser ran a marathon around a Christmas tree!).
There is also a wish list where people can donate specific chosen gifts for children who may be feeling very alone.
(image: Christmas For CAMHS)
The charity reaches out to every CAMHS unit in the UK to ask the staff that work there how many young people they might have over Christmas. They also ask them what they think their young people might like, picking from a list of tried and tested categories, and the age range of their young people. The elves then work night and day to ensure that gifts are bought that align with what each CAMHS unit has requested and that are safe for young people in hospital for their mental health to be given.
Once the gifts have arrived there is a major ‘packing weekend, in Bath. During this, volunteers come and help pack up massive boxes with all the assigned gifts, some Christmas decorations, some activities (such as colour in paper chains or blank cards), a Wellbeing Advent Calendar, some fidget toys and an extra ‘ward gift’ for each ward to enjoy together. We don’t wrap the gifts, so the wards can check them, but we do provide wrapping paper and sticky gift tags. We also provide a bigger gift, when requested, for young people on the wards who may not receive a gift from anyone else this Christmas, such as young people who have no family support. The gifts then get delivered to each CAMHS ward ahead of Christmas day.
This year, the charity is also sending wards some paper chain ‘strips’ with cheesy cracker jokes written on them, made by members of the public and assembled by young people on the wards, providing a tangible reminder that we are all still connected despite what the young people are going through. Young people loved these last year.
It is always so nice to receive messages from young people about the gifts that they’ve given. A young person recently told the charity:
“The gift made me smile so much. I’d had such a bad day and it was an utterly terrifying time in my life – I was about to turn 18 and had never felt more alone. It was so weird but lovely to think that people who didn’t know me cared enough to make me and my friends feel special and connected. You really do such an amazing job. You’re so kind, thank you.”
The whole team and all donors are thinking of every child and young person who will be spending the Christmas period in hospital due to their mental health, which is exactly why Christmas at CAMHS does what it does – we want them to know that we’re thinking of them and that lots and lots of people are holding them in their hearts.
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
Social media plays a highly indispensable part in our daily lives. It helps to shape the manner in which we connect, communicate, and interact with the world. Although there are innumerable benefits that social media has to offer, it has a lot of impact on mental health. Individuals often wonder about the long-term psychological effects of spending hours scrolling through every feed, posting updates, or engaging in online discussions. These are the rising concerns that prove essential for addressing mental health issues that are digitally on the uprise.
The Role of Social Media in Shaping Our Emotions
Although social media verticals offer the ability to connect to individuals globally, they impact emotions in different ways. The pressure imposed to present the polished, ideal life online eventually leads to greater anxiety, stress, and depression.
Comparison Of Culture And Self-Esteem
One of the highly notable ways in which social media influences mental health is a comparative culture. The users often scroll through the feed that they note as the highlights of the reels to the other’s lives, leading to unhealthier comparisons. The constant exposure gets filtered and curated through content, leading to feelings of low self-worth or inadequacies. Individuals get pressurised, matching their achievements, physical aesthetics, or lifestyles, raising anxiety and self-doubt.
This issue is particularly concerning for younger adults and teenagers. Adolescence is the ideal moment focused on self-discovery and the formation of identity, adding to the social media layer and intensifying such hurdles.
Cyberbullying And Online Harassment
The social networking sites that are accessed through the internet should be accessed healthily since they reveal the worst in people, and their ill behaviours affect people’s mental health. It has gotten to the level of people using computers to insult other people, to threaten or follow them maliciously. Cyberbullying makes individuals develop anxiety, depression, and even withdrawal from social relations. What online abusers forget is that the emotional side of any individual remains tender, and the words engraved on the social site will fester long after the bad comments are made.
Furthermore, one may also refrain from expressing one’s opinion on social media because of being criticised by other users. It makes people feel silenced from being able even to express themselves, and that on its own exacerbates their mental health issues.
Social Media Addiction
Aside from emotions, social media addiction is another factor to waste mental health. For many people, they are constantly using it to browse or mindlessly open to see notifications, or even feel the need to see what is going on online. This type of usage might result in anxiety and stress because a person becoming addicted to the application constantly worries that they may be logged out.
It also impacts sleep because users spend hours at night browsing through their phones, or maybe they forget the time. Lack of sufficient sleep, in turn, is a cause of poor mental health and worsening disorders such as depression and anxiety.
(image: Chris Yang: Unsplash)
The Positive Side Of Social Media For Mental Health
In like manner, there are positive aspects that can be socially beneficial when properly used social media networks to promote the health of a person’s mind. It offers an opportunity to tell a story, voice concerns, or find others among like minded people.
Support Communities And Mental Health Awareness
Mental health awareness has been taken to new heights by the use of social media. Most of the contestants narrate their ordeals, which helps eliminate the perception of socially embarrassing states such as mental illnesses. Examples include Twitter, Instagram, and Facebook, and such account types have turned into help groups, support, and recommendations to search for professional aid types.
Such support communities are most helpful for those who lack social contacts in their real life. For those struggling with disorders such as anxiety or depression or post traumatic stress disorder (PTSD), social media can give people information on how to manage their disorders, where to find a supportive audience, or where to get professional medical advice.
Virtual Therapy And Mental Health Apps
A new wave of social media mental health is using social media for providing online therapy and mental health apps. But with the advancement in technology, specifically through teletherapy, it is now possible to see a therapist online. There are quite a few applications and websites providing services, from anxiety-provoking exercises to cognitive-behavioural therapy, allowing people to improve their psychological state without visiting a professional therapist in the comfort of their homes using electronics.
This virtual accessibility makes it easier for people who may not otherwise come for help due to social stigma, geographical distance, or a number of menial charges. Moreover, other social media influencers and health professionals post significant guidance and strategies for staying mentally well, as well as exercises and positive affirmations.
Striking A Healthy Balance
Although social networks are beneficial and damaging for the human psyche in one way or another, the fundamental task is to achieve the proper distribution of time in using them. The overall increased use of social media can lead to mental health problems, addiction, and the deterioration of interpersonal relationships. Still, by following certain guidelines, using social media sensibly without losing one’s self-control, eliminating negative content, and taking necessary precautions, all the harmful factors mentioned above can be minimized.
Despite social media’s many positive aspects, there are ways to reduce its harm: taking many breaks, taking care of oneself, and being aware of what one is consuming online. Practical measures such as reduced screen time and spending time with friends, family, or other loved ones can also greatly reduce anxiety and enhance mental health.
Conclusion
Undoubtedly, social media has a huge impact on mental health that reshapes the manner in which we perceive ourselves while interacting with others. Although there are different scopes to support, raise awareness, and connect while bringing different challenges like cyberbullying, addiction, and comparison cultures, a better balance remains important to maintaining mental health.
This World Mental Health Day 2024, the focus is on our mental health at work. We have known for many years that the UK has a mental health crisis and that many employers fail their staff in this area. A recent survey from Robert Walters found the following:
71% of UK employers currently offer wellbeing benefits to their staff
83% of professionals have at some point experienced poor mental health at work in the last 12 months
58% of professionals state that it feels like a ‘box-ticking exercise’
However, 80% haven’t accessed their employer provided mental health support
Although three-quarters of companies now offer employee wellbeing programmes, 83% of professionals state they’ve experienced mental ill health at work in the past 12 months!
In my own personal experience, I think it is so important that a wellbeing culture is embedded at work from management downwards. Employees should feel safe to express how they feel or if they are going through difficult times- be that bereavement, trauma, depression and anxiety or other forms of mental illness, stress at home and work – and to be well supported if disclosing any confidential information. Similarly, we should be striving to have a workplace where mental health is as recognised as physical health (and prioritised).
As Mind say, “We’re in the middle of a mental health crisis. 2 million people are currently stuck on waiting lists for NHS mental health services. And on top of this, mental health stigma is still a significant issue. Real people, being left behind by a broken mental health system.“
Due to lack of service provision, it is even more important for employers to look after their staffs mental health, on today World Mental Health Day and going forward.
I would love to hear how you find mental health at work too,
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!
When dealing with the challenges of at home hospice care, finding ways to reduce stress can make a significant difference in both the patient’s and the caregiver’s experience.
Mindfulness is one such technique that has gained attention for its ability to help individuals manage stress and maintain a sense of peace during difficult times.
This approach is especially valuable when navigating the emotional complexities that come with end-of-life care.
Understanding the Role of Mindfulness in Hospice Care
Mindfulness is about being present in the moment.
It’s a practice that encourages awareness of thoughts, feelings, and sensations without judgment.
For those in at home hospice care, mindfulness can be a tool to manage the anxiety and fear that often accompany serious illness.
One caregiver I spoke with shared how mindfulness helped her mother, who was receiving hospice care at home.
They would sit together, practicing deep breathing exercises and focusing on the simple act of being together.
This small routine became a comforting ritual that eased her mother’s anxiety and brought them closer.
Techniques to Practice Mindfulness
Mindfulness doesn’t have to be complicated.
In fact, it’s often the simplest techniques that are the most effective.
Here are a few methods that can be incorporated into a daily routine:
1. Deep Breathing
Deep breathing is one of the most straightforward mindfulness practices.
Encourage the patient to take slow, deep breaths, focusing on the rise and fall of their chest.
This can be done while lying in bed or sitting comfortably in a chair.
A friend of mine used this technique with her father during his hospice care.
She found that starting the day with a few minutes of deep breathing helped him remain calm and focused throughout the day.
2. Guided Imagery
Guided imagery involves visualizing peaceful and calming scenes.
It could be a favorite vacation spot, a serene beach, or a quiet forest.
This technique allows the patient to mentally escape from their physical discomfort.
A family I know used guided imagery with their loved one who was receivingat home hospice care. They would describe their favourite memories of trips they had taken together, creating a mental journey that brought comfort and joy.
3. Body Scan Meditation
Body scan meditation is a technique where attention is focused on different parts of the body, from the toes to the head.
This practice can help in releasing tension and promoting relaxation. One of my neighbours found this practice particularly helpful for her husband. He would close his eyes and slowly focus on each part of his body, which helped him manage pain and find a sense of peace.
(image: Unsplash)
Integrating Mindfulness Into Daily Care
Incorporating mindfulness into at home hospice care doesn’t require drastic changes to a routine.
It’s about finding moments in the day where mindfulness can be naturally integrated.
For instance, during meal times, caregivers can encourage mindful eating, where the patient focuses on the flavours and textures of their food.
This not only helps with digestion but also turns a mundane activity into a mindful practice.
Another example is during personal care routines, like bathing or dressing.
Caregivers can encourage patients to focus on the sensations of warm water or the feel of soft fabric against their skin.
These moments, though brief, can provide a sense of normalcy and comfort.
Real-Life Impact of Mindfulness in Hospice Care
The real impact of mindfulness is seen in the quality of life it brings to both patients and caregivers.
A close friend of mine shared a touching story about her aunt who was inathome hospice care. Her aunt had always been a worrier, but mindfulness helped her find peace in her final days.
Through guided meditation and deep breathing, she learned to let go of her fears and focus on the present moment.
This not only eased her anxiety but also brought a sense of calm to her family.
The caregivers also found that these mindfulness practices helped them cope with the emotional toll of caring for a loved one in hospice.
They were able to be more present, less overwhelmed, and more connected to their aunt during this difficult time.
Practical Tips for Caregivers
If you’re a caregiver looking to incorporate mindfulness into at home hospice care, here are a few practical tips:
Start small: Begin with just a few minutes of mindfulness each day.
Be patient: Mindfulness is a practice that takes time to develop.
Create a routine: Incorporate mindfulness into daily activities to make it a natural part of the day.
Focus on the positive: Encourage the patient to focus on what they are grateful for in the present moment.
The Healing Power of Presence
Mindfulness in at home hospice care is not about eliminating pain or discomfort; it’s about finding moments of peace amidst the challenges.
By focusing on the present moment, patients can experience a sense of calm that transcends their physical condition.
For caregivers, mindfulness offers a way to connect more deeply with their loved ones, creating meaningful moments that can be cherished long after they are gone.
One patient I knew, who was in the final stages of hospice care, found immense comfort in the simple act of sitting quietly with her daughter.
They would hold hands, breathe together, and share stories from the past.
These moments became a source of strength for both of them, demonstrating the profound impact of mindfulness on the human experience.
Lastly…
Incorporating mindfulness into at home hospice care can provide both patients and caregivers with tools to manage stress, find peace, and create meaningful connections.Whether it’s through deep breathing, guided imagery, or body scan meditation, these practices offer a way to navigate the emotional complexities of end-of-life care.
For those providing care, mindfulness can be a source of comfort and strength, helping them remain present and connected during this difficult journey.
And for patients, mindfulness can offer a sense of peace, allowing them to focus on the moments that matter most.
This article was written by a freelance writer and contains do follow link.
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)
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.
In an environment where life’s hectic pace can strain family relationships, family therapy seems like a ray of hope for preserving relationships and promoting comprehension. Although the phrase “family therapy” can conjure up ideas of resolving disputes, the advantages of this approach go much beyond that, including enhanced relationships, better communication, and emotional healing.
Enhancing Communication Skills for Stronger Connections
Healthy relationships are based on effective communication, and family counseling services are essential for improving this ability. Communication failures are a common cause of miscommunication, conflict, and emotional distancing in families. Families can acquire and hone skills that enhance their capacity for eloquent and sympathetic thinking and emotional expression via counselling. Therapists help family members express their needs and actively listen to one another via various techniques, including role-playing and guided conversations. A family’s ability to communicate better can result in more meaningful and fruitful relationships. For instance, activities aimed at recognising and resolving communication patterns that fuel conflict are often included in counselling sessions. Family members can lessen the number of disagreements and misunderstandings by learning to have talks with more empathy and understanding.
Addressing and Resolving Conflict Effectively
Family life will always include conflict, but if unsolved concerns are not properly handled, they can become serious difficulties. Family therapy offers a neutral, safe environment for discussing and working through issues. Family members can share their opinions and feelings in talks led by therapists without worrying about being judged. Families are better able to resolve disputes in a way that fosters understanding rather than hate in this controlled setting. Families that get treatment concentrate on improving their ability to solve problems and resolve conflicts. Counselors often teach family members conflict-resolution strategies like compromise and negotiation, which help them identify points of agreement and strive toward amicable resolutions.
Strengthening Emotional Bonds and Family Cohesion
Family therapy has a crucial role in strengthening emotional ties and promoting unity within the family. Emotional distance often results from unsolved problems, unfulfilled desires, or traumatic experiences in the past. Family members can examine and resolve these underlying difficulties in therapy, which promotes emotional healing and fortifies bonds between them. Families might better comprehend one another’s experiences and viewpoints by using facilitated conversations and therapeutic activities. Activities intended to improve emotional connection, including telling personal tales or expressing appreciation, are often included in the therapy process. Through deeper connections fostered by these activities, family members can develop empathy and trust.
Improving Family Roles and Dynamics
Redefining and addressing family roles and dynamics is another aspect of family therapy that can have a big influence on relationships and family functioning. Rigid or dysfunctional role structures are a major source of discontent and conflict in many households. For instance, a family member can take on an emotionally taxing caregiver role, or there can be tasks that are not evenly distributed, leading to conflict. The chance to assess and modify these responsibilities to better suit the needs and abilities of each family member is offered by therapy. In order to recognise and treat problematic patterns in roles and dynamics, therapists collaborate with families. Families can investigate and reinterpret roles in a manner that fosters harmony and respect for one another via therapy. As an example, family members might work together to create new rules about who gets what or help each other adapt to new positions within the family.
Fostering Resilience and Coping Strategies
The development of resilience and useful coping mechanisms is yet another important advantage of family therapy. Families often deal with a variety of pressures that might harm their relationships and mental health, such as health problems, financial hardships, or life changes. Families that get therapy are given the skills and techniques to deal with these pressures and keep a good attitude. Therapists assist families in creating coping strategies that improve their capacity to deal with difficulties and adjust to changes. Teaching stress management strategies, developing problem-solving skills, and promoting healthy lifestyle choices are a few examples of therapeutic approaches. Families develop resilience, support one another through trying times, and manage to stay stable in the face of outside challenges.
Finally…
The advantages of family therapy for improving family dynamics and relationships are immeasurable. A family that receives family therapy can become more cohesive, resilient, and supportive—a place where people feel empowered to face life’s obstacles as a unit.
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