Corona Virus

I just wanted to recognise that this current climate of pandemic is causing worry and panic for many people, please do reach out for help if you need it

A fellow therapist has shared this, I feel it is excellent and wanted to share it with you all. Please do take the time read it

https://www.mindaffinity.co.uk/cv-19-download

Therapy shall continue and I will be offering sessions via Whatsapp and Zoom as safe and secure online services.

If you need more than Self Help and would like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds at laura@wrightminds.co.uk or on 07598810304

SAD

I’m not on about the feeling, I’m talking about the diagnosis. Seasonal Affective Disorder.

This impacts a small percentage, research shows somewhere between 5%-10%, of the population to the point where it impacts on their ability to function normally.

Symptoms have been noted as:

  • Low mood including feelings of sadness, over emotional, irritability, tiredness, lethargy, despair, guilt, worthlessness, depression, some people even report suicidal feelings;
  • Problems sleeping – needing more sleep but not feeling refreshed after sleep, or waking up repeatedly;
  • Eating issues such as craving carbohydrates, sweets, comfort food;
  • Social issues such as avoiding going out, not making conversation, avoiding people, more reactive to stressful situations;
  • Physical issues such as more colds, infections, stomach ache or ear aches etc.

The NHS and Mind both have great pages on SAD for you to do some research for yourself

What are the solutions?
Well we would all like the best solution which is to go on holiday somewhere with lots of sunshine, but that isn’t always possible. Other options are daylight lights, sometimes called light boxes which can be brought from shops or online and vary in prices from £15 – £100. Daylight alarm clocks that create a false dawn in your room with natural light to help you wake up more naturally. (I did a quick search and found them available on Amazon, John Lewis e-bay, SAD a specialist company).
A solution without cost is to try to get outside as much as possible, take a walk around the office at lunchtime if possible, or just before/after work if its still light. Research shows around to 30 minutes light exposure can have a positive impact.
If you just can’t get enough natural light and symptoms persist you can always go to see your Doctor who may prescribe anti-depressants for the winter period or you can see a therapist to help you talk about the symptoms and ways to work around them.

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

Self Help – CBT

So the next few weeks I will suggest some reading materials for you if you are interested in learning a little more about mental health or after a few self taught skills. These are helpful resources but remember you do not have to do it alone, the professionals are here to help you so do give us a call and book a counselling session to make the most of your mental health

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds at laura@wrightminds.co.uk or 07598810304

First up: The CBT Handbook by Myles and Shafran. It is well written, the first section explores anxiety, depression and mental health, section two takes you through the CBT techniques that will help make changes to your mental health and section 3 is the CBT worksheets. A good read and a good place to start your CBT.

Feelings Graph

People often ask me ‘how are you supposed to feel?’ or ‘should I feel this up or down?’

So I have created a little graph to help you understand your emotions more

example feelings graph

We all struggle at certain times to make our emotions make sense, sometimes when we are depressed it can feel like we don’t feel anything at all, other times when we are stressed and anxious it feels like we’re on a rollercoaster always up and down to the extreme.
The aim is to find your normal (we are all different) which should be somewhere in between, where you can feel the different emotions, understand them, express and process them safely regardless of what they are.
This may be where counselling can help you make sense of the emotions you are feeling. It isn’t that we shouldn’t feel, but that we should understand our emotions and feel them with content rather than fear.

Remember we are all different and our normal is different for each of us. The above graph is a simple illustration and in no way represents an exact representation of what you should be feeling, only you know your feelings.

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

Meet the Stress Relief

I’d like to introduce you to the newest members of the counselling team here at Wright Minds and they are Stressopuss and Moodymoo the new stress relief toys.

There are many new and wonderful versions of the tried and tested stress ball out there in todays market, they are just as helpful as they were when they were first use. Go see if you can find your favourite stress relief toy.

Here is Moodymoo on the office bookshelf

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

Mindfulness and Scent

I have discussed Mindfulness in the past, about being mindful or focused on the task you are doing or the feelings in your body. Here is a little tip for those of you who enjoy scent to help you enter your mindful place.

Whether you are creating your Mindful place, practising your Mindful bubble or if you are just clearing your mind of all its thoughts and focusing on your breathing.

Fill a bowl with boiling or hot water and add a little of your favourite bubble bath. It is a safe and economic way to help you relax and drift into your mindful place with your favourite smell (health and safety please be careful and responsible with the use of boiling or hot water.)

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

CBT Resource

Very quick blog today, its December and I’m sure there are more fun things to be doing for you than reading my posts.

Here is a CBT resource I created to use with my clients. Please feel free to make use of it yourselves.

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

Festive Season

What to write about the festive season.

For some of us it can be magical, time with family and friends, time off work, parties, holidays, food and drink, gifts, tress, music, colours.

For others it can be a nightmare we are dreading – missing those relatives who were her last year or previous years but have now died, missing the children who have left home, lack of money, partners who drink too much, depression brought on by seasonal disorders or excessive alcoholism, those of us with eating disorders who are surrounded by food, those who have issues with religions for various reasons, those who have PTSD impacted by the light and sounds.

This second group of people may be the ones you see who aren’t in the ‘Christmas spirit’ in the office or the high street. They may have a reason even if you don’t know it. Don’t dismiss or be angry at odd behaviours. Take a moment to ask them how they are, ask them if they’d like to talk, include them if you can and if they want to.

If you are in the second group and would like to talk to someone about your Festive Fears please do get in touch – you are not alone.

If I am closed or it is the holidays here are some numbers and websites:
Samaritans – 116123 https://www.samaritans.org/
Accesss Team – 03001230907
Childline – 0800 1111 childline.org.uk
Staffordshire Mental Health Helpline – 0808 800 2234

And remember if in doubt call 999 for immediate support

Many people feel isolate, low, depressed, anxious or even suicidal around the time of year, please don’t feel you are alone – reach out to someone.

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

Philosophical Thinking

I’d like to share a video from TED Educational (whom I find full of interesting knowledge). I found it an interesting viewing and may offer some thoughts on our busy modern lives

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304

Therapy Room

I almost typed TherapyRoom.com as a joke title. I’m not renting or selling my room but I though you might like to see the inside.

If you’d like some face to face counselling in the Stoke-on-Trent, Newcastle-under-Lyme or Staffordshire area please do contact Wright Minds on laura@wrightminds.co.uk or 07598810304