Self Help – Anxiety, Panic & Depression

These are two books on my shelf that are written to the client to help them start their journey to good mental health. I found them very enlightening.

Remember, if you are journeying to better mental health and find that the books alone don’t work you can always contact a trained therapist or your Doctor for further help.

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 on 07598810304

Self Help – Apps

So I guess that sounds like a weird topic – Apps – but allow me to explain. I’m not talking about Apps that counsel you, but about Apps that can help you relax. I have downloaded and reviewed several Apps that are aimed to offer soothing or calming music. The three I’m going to share are free to download and I found easy to use.

The First is called Ambience – it allows you to choose and combine up to 3 sounds, such as city sounds, nature sounds, rain, water, fire burning, white noise, musical instruments and many more. You can create your perfect calm soundtrack and you can set it for how long you want it to run for, 10 minutes or 3 hours, its up to you.

The Second App I have found useful is Mindfulness, it has several guided Mindful Meditations that you can listen to or if you scroll through the menu it also include several tracks of music that you can use to help you relax such as Asian Spa Music, Deep Waters, Deep Space.

Third I suggest Sleep Sounds. Really easy to use, choose the main sound then add others, build them up your way, set the volume on each sound and even set a timer for when it stops

You could use these sounds or tracks to help you relax, de-stress, be mindful or meditate or even help you to fall asleep.

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

Self Help – Mood Lighting

Easily available are mood lights, the one above is called a moon globe. They offer low, soft lighting to help you feel more relaxed while meditating, trying to relax or fall asleep, or make your office desk feel more calm. They can work really well in conjunction with meditation apps, as sleep aids, or even nightlights as often they are rechargeable rather than needing mains power.

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 on 07598810304

Self Help – Anxiety

Another self help book that I find full of useful and well written fact is by Dr Tim Cantopher. He explores why we may feel anxious and offers simple explanations how we can make start to make changes

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 on 07598810304

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