If you're looking for counselling services in Birmingham then please visit www.personalempowerment.co.uk
Personal Empowerment
Counselling Birmingham
Counselling in Birmingham
Counselling Services Birmingham
Wednesday 23 December 2009
Saturday 19 December 2009
Applications: weight loss
As the the emphasis on image and healthy living grows, so does the multi-million pound diet industry in the UK.
Hypnotherapy can be an excellent method to address and help you lose weight and rather than focussing on deprivation or will power, hypnotherapy can help create a change in your attitude to food and lifestyle choice. It can address the psychological factors that play a key part in weight gain such as lack of confidence, anxiety or depression – the factors that can cause people to comfort eat or develop unhealthy eating habits.
Hypnotherapy is a natural and safe method that is very successful in helping people lose weight and establish healthy eating patterns and healthy life-styles.
Hypnotherapy can be an excellent method to address and help you lose weight and rather than focussing on deprivation or will power, hypnotherapy can help create a change in your attitude to food and lifestyle choice. It can address the psychological factors that play a key part in weight gain such as lack of confidence, anxiety or depression – the factors that can cause people to comfort eat or develop unhealthy eating habits.
Hypnotherapy is a natural and safe method that is very successful in helping people lose weight and establish healthy eating patterns and healthy life-styles.
Applications: Stress
Would you like to be less stressed?
The rigours of life can be stressful and there are times when most of us feel stressed. Stress is becoming a major cause of illness and unhappiness within the UK whether these pressures come from the self, our peers or feeling unable to cope with the perceived demands put upon us. It is clear that Stress is taking it’s toll as surveys have shown that stress is a major contributory factor in up to 90% of all illnesses and 5 million people in the UK would describe themselves as being very or extremely stressed.
Both Hypnotherapy and Counselling can help to alleviate stress to begin to help you live Your Life as you’d like to be. Please read on -
Stress can be described as an imbalance between a persons demands and their ability to cope with those demands. The personal demands that cause this stress are ultimately imposed by the individual, therefore stress, to a large extent can be indirectly self imposed.
Some common triggers of stress can include lack of interest at work, time pressures, excessive working hours, relationship difficulties, insecurity of the future and money concerns. This can result in muscle tension, increases in heart rate, cold hands and feet as blood is diverted elsewhere and increases in breathing. All of this can be very mentally tiring which in turn can increase stress levels even more.
Tips to help Manage Stress
Being aware that you may be stressed can be the first step to Managing stress. Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of appetite, headaches, emotional outbursts (anger/crying), sleeplessness and oversleeping. Increased use of alcohol, drugs, or other compulsive behaviour are often indications. Feelings of alarm, frustration, or apathy may accompany stress. You can also: -
Exercise regularly as your body can fight stress better when it is fit. Exercise also produces endorphins which can raise mood and gives general feelings of wellbeing.
Get enough rest and Sleep.
Eat healthy, well-balanced meals.
Learn and practice relaxation techniques – email me for a free relaxation guide.
Accept that there are events that you cannot control.
Keep a positive attitude.
Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
Talk to others – seek out social support from friends, colleagues and family.
Don’t rely on artificial means such as alcohol or drugs to reduce stress.
Learn to manage your time more effectively.
Set realistic goals – try not to overload yourself or add unnecessary pressure.
Get yourself out of the situation, whether this be leaving or taking a break.
Prioritise and try not to worry about the small things.
Look around – See if there really is something you can change or control in the situation.
Do something for others as this will allow you to be less conscious of yourself and your own concerns.
Work off stress with physical activity such as gardening, housework or exercise.
Be kind to yourself.
Seek help if you’re feeling overwhelmed.
Prolonged stress can have long term physical damage as the body’s response to stress creates the fight or flight syndrome. This is where your body concentrates on it’s perceived emergency situation and prepares itself for battle or to run by secreting adrenaline into the blood stream, halting the digestive system, hindering growth and slowing down the immune system. This can have many effects including causing an increase in general illness levels as the immune system is frequently slowed and stomach ulcers as the digestive system is impeded to protect the stomach lining.
Reducing stress doesn’t mean reducing activity or not achieving your goals but rather being more effective, spending your time wisely and utilizing your inner resources.
Both Hypnotherapy and Counselling can help to alleviate stress to begin to help you live Your Life as you’d like to be.
The rigours of life can be stressful and there are times when most of us feel stressed. Stress is becoming a major cause of illness and unhappiness within the UK whether these pressures come from the self, our peers or feeling unable to cope with the perceived demands put upon us. It is clear that Stress is taking it’s toll as surveys have shown that stress is a major contributory factor in up to 90% of all illnesses and 5 million people in the UK would describe themselves as being very or extremely stressed.
Both Hypnotherapy and Counselling can help to alleviate stress to begin to help you live Your Life as you’d like to be. Please read on -
Stress can be described as an imbalance between a persons demands and their ability to cope with those demands. The personal demands that cause this stress are ultimately imposed by the individual, therefore stress, to a large extent can be indirectly self imposed.
Some common triggers of stress can include lack of interest at work, time pressures, excessive working hours, relationship difficulties, insecurity of the future and money concerns. This can result in muscle tension, increases in heart rate, cold hands and feet as blood is diverted elsewhere and increases in breathing. All of this can be very mentally tiring which in turn can increase stress levels even more.
Tips to help Manage Stress
Being aware that you may be stressed can be the first step to Managing stress. Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of appetite, headaches, emotional outbursts (anger/crying), sleeplessness and oversleeping. Increased use of alcohol, drugs, or other compulsive behaviour are often indications. Feelings of alarm, frustration, or apathy may accompany stress. You can also: -
Exercise regularly as your body can fight stress better when it is fit. Exercise also produces endorphins which can raise mood and gives general feelings of wellbeing.
Get enough rest and Sleep.
Eat healthy, well-balanced meals.
Learn and practice relaxation techniques – email me for a free relaxation guide.
Accept that there are events that you cannot control.
Keep a positive attitude.
Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
Talk to others – seek out social support from friends, colleagues and family.
Don’t rely on artificial means such as alcohol or drugs to reduce stress.
Learn to manage your time more effectively.
Set realistic goals – try not to overload yourself or add unnecessary pressure.
Get yourself out of the situation, whether this be leaving or taking a break.
Prioritise and try not to worry about the small things.
Look around – See if there really is something you can change or control in the situation.
Do something for others as this will allow you to be less conscious of yourself and your own concerns.
Work off stress with physical activity such as gardening, housework or exercise.
Be kind to yourself.
Seek help if you’re feeling overwhelmed.
Prolonged stress can have long term physical damage as the body’s response to stress creates the fight or flight syndrome. This is where your body concentrates on it’s perceived emergency situation and prepares itself for battle or to run by secreting adrenaline into the blood stream, halting the digestive system, hindering growth and slowing down the immune system. This can have many effects including causing an increase in general illness levels as the immune system is frequently slowed and stomach ulcers as the digestive system is impeded to protect the stomach lining.
Reducing stress doesn’t mean reducing activity or not achieving your goals but rather being more effective, spending your time wisely and utilizing your inner resources.
Both Hypnotherapy and Counselling can help to alleviate stress to begin to help you live Your Life as you’d like to be.
Applications quit smoking
Have you decided that your time to stop smoking is NOW?
Is NOW the time for freedom?
Studies have found that Hypnotherapy is one of the most effective treatments to help you stop smoking. It is approximately 3 times more successful than Nicotine Replacement Therapy – i.e Patches or Gum.
For more information, you may want to go to the main Stop Smoking website at www.nonsmoker.org.uk
Stop Smoking therapy is a collaborative process (i.e. we work together where we are both committed to your positive outcome) and incorporates a structured range of techniques to allow you to change your perspectives on your current habit and change your behaviour towards it (i.e. to Stop). Further to this, the Hypnotherapy will also allow you to make the changes that you desire at a subconscious level.
Applications: Relationships
Relationships are often the most important areas in our lives. Our wellbeing can be determined by how we relate to others such as with family, friends, acquaintances or colleagues.
Our relationships with others do not always run as smoothly as we would like and when we have difficulties with those that matter to us, our thoughts can be dominated and our emotions and behaviour may change in ways that we may not necessarily want. Relationship difficulties can have far reaching consequences from affecting other areas of our lives as stress levels increase to having to make permanent changes such as seeking alternative living arrangements.
Personal Therapy can help you to explore and process these difficulties and make positive changes to make improvements. Often, these changes can be very small but have profound effects.
Our relationships with others do not always run as smoothly as we would like and when we have difficulties with those that matter to us, our thoughts can be dominated and our emotions and behaviour may change in ways that we may not necessarily want. Relationship difficulties can have far reaching consequences from affecting other areas of our lives as stress levels increase to having to make permanent changes such as seeking alternative living arrangements.
Personal Therapy can help you to explore and process these difficulties and make positive changes to make improvements. Often, these changes can be very small but have profound effects.
Applications: Phobias
A phobia is an intense feeling of fear which is triggered by a specific situation, animal or object which very often poses no actual threat to our physical safety. This fear, which is beyond conscious control, results you taking extreme action to avoid potential phobic situations which can affect your behaviour, thought patterns and lifestyle.
This avoidance only serves to reinforce the phobia, thus making it stronger and creating a more negative affect in your life.
Many phobias are established as a result of past experiences. Many of these are created in childhood through traumatic experiences although many phobias can develop in adulthood through learned behaviour from others, long periods of stress or by developing a fear of fear.
A phobic response creates the stress response known as fight or flight. This is when the body reacts to the stressing event or the fear and causes symptoms such as increased heartbeat, uneven breathing, increased adrenaline production, muscle tension, dizziness, faintness, physical freezing, butterfly stomach and sweating.
Treatment
Personel Therapy can help you take control of your fears and there are a number of ways we can tackle this. For example, a Cognitive Behavioural technique such as graded exposure (where you decide the small steps forward) can bring great benefits. Also Hypnotherapy can quickly allow the brain to learn new behaviours to replace the fear or feelings of panic with confidence, control and calmness. NLP techniques are also a very powerful to allow you to view the phobic situation in a way that you want to
By choosing Personal Empowerment, we can discuss what is happening for you to safely eradicate or reduce your phobia using the therapeutic tools that fit best for you.
Specific phobias
spiders
flies
frogs
thunder
heights
insects
Process Phobias
flying
dentists
driving
exams
interviews
tests
Social Phobia
social situations
interacting with others
eating out
being watched
agoraphobia – open areas
Agoraphobia
Often described as a fear of open spaces, it may be better defined as being fearful of public places such as crowded areas, cinemas, pubs, town centres and public transport. Agoraphobia can often be symptomatic of a broader problem that leads to a person feeling too frightened to leave the house and as such can lead to a very restricted life. A bad experience in one place can lead to an avoidance of that place and this experience can multiply to the point where leaving the house is a very traumatic thought. Many times these fears revolve around public embarrassment and fear of panicking, fainting or drawing attention to themselves in a negative way and is often thought of as a fear of fears.
Social Phobia
Social Phobia is a fear of situations where a person may feel they are being scrutinized by others or that they may act in way that is unacceptable or embarrassing. Often it is when a person feels extreme anxiety in social situations and this may result in great difficult in eating or drinking in the presence of others. This phobia can also cause anxiety when having to speak or perform in public – a level of nervousness is quite normal in these situations, however, severe anxiety and distress is not.
Often beginning in childhood or late adolescence, a central theme of social phobia is the fear that others are looking at them to judge and find out if they are stupid or incapable, which maybe the person’s own inaccurate view of themselves.
As well as the fears of social interaction, dating, going to parties, eating out etc, other symptoms of social phobia can be increased heartbeat, self defeating behaviour, blushing, inaccurate thoughts, stomach ache and the person’s ‘mind going blank’.
This avoidance only serves to reinforce the phobia, thus making it stronger and creating a more negative affect in your life.
Many phobias are established as a result of past experiences. Many of these are created in childhood through traumatic experiences although many phobias can develop in adulthood through learned behaviour from others, long periods of stress or by developing a fear of fear.
A phobic response creates the stress response known as fight or flight. This is when the body reacts to the stressing event or the fear and causes symptoms such as increased heartbeat, uneven breathing, increased adrenaline production, muscle tension, dizziness, faintness, physical freezing, butterfly stomach and sweating.
Treatment
Personel Therapy can help you take control of your fears and there are a number of ways we can tackle this. For example, a Cognitive Behavioural technique such as graded exposure (where you decide the small steps forward) can bring great benefits. Also Hypnotherapy can quickly allow the brain to learn new behaviours to replace the fear or feelings of panic with confidence, control and calmness. NLP techniques are also a very powerful to allow you to view the phobic situation in a way that you want to
By choosing Personal Empowerment, we can discuss what is happening for you to safely eradicate or reduce your phobia using the therapeutic tools that fit best for you.
Specific phobias
spiders
flies
frogs
thunder
heights
insects
Process Phobias
flying
dentists
driving
exams
interviews
tests
Social Phobia
social situations
interacting with others
eating out
being watched
agoraphobia – open areas
Agoraphobia
Often described as a fear of open spaces, it may be better defined as being fearful of public places such as crowded areas, cinemas, pubs, town centres and public transport. Agoraphobia can often be symptomatic of a broader problem that leads to a person feeling too frightened to leave the house and as such can lead to a very restricted life. A bad experience in one place can lead to an avoidance of that place and this experience can multiply to the point where leaving the house is a very traumatic thought. Many times these fears revolve around public embarrassment and fear of panicking, fainting or drawing attention to themselves in a negative way and is often thought of as a fear of fears.
Social Phobia
Social Phobia is a fear of situations where a person may feel they are being scrutinized by others or that they may act in way that is unacceptable or embarrassing. Often it is when a person feels extreme anxiety in social situations and this may result in great difficult in eating or drinking in the presence of others. This phobia can also cause anxiety when having to speak or perform in public – a level of nervousness is quite normal in these situations, however, severe anxiety and distress is not.
Often beginning in childhood or late adolescence, a central theme of social phobia is the fear that others are looking at them to judge and find out if they are stupid or incapable, which maybe the person’s own inaccurate view of themselves.
As well as the fears of social interaction, dating, going to parties, eating out etc, other symptoms of social phobia can be increased heartbeat, self defeating behaviour, blushing, inaccurate thoughts, stomach ache and the person’s ‘mind going blank’.
Applications: Job related nerves
Job related nerves can be caused by many issues such as lack of confidence, fear of authority figures or lack of esteem which can have a profound effect both consciously and unconsciously to affect your well-being and happiness and your potential and performance at work.
Personal Therapy can help in a number of ways such as by boosting your esteem and confidence, by allowing small changes that can bring profound effects or by exploring what may be holding your back or where nerves or insecurities may come from to allow you to be free of them.
Personal Therapy can help in a number of ways such as by boosting your esteem and confidence, by allowing small changes that can bring profound effects or by exploring what may be holding your back or where nerves or insecurities may come from to allow you to be free of them.
Applications: Insomnia
The inability to sleep, the inability to maintain a regular sleep pattern or the waking up during the night affects the majority of people at some point in their life. Hypnotherapy can be very effective in this area as it can help in deeply relaxing the body which can be reinforced with the teaching of self-hypnosis. This can allow you to be able to gain a good nights sleep and develop healthy sleeping patterns.
Applications: Enhance personal performance
Are you?
Looking for that added ‘something’ to drive you forward
Wanting that motivation to hit those goals or
Looking to improve your performance.
In this competitive age, we all want to be at our best. By being in the right frame of mind and harnessing the power within the subconscious mind, you can continually improve on your existing performance and deliver better results time and time again.
Whether you simply want to gain a more confident perspective or focus on a specific goal or challenge, Personal therapy can aid where you’re going and teach you skills to continually move forward in the direction you want.
Looking for that added ‘something’ to drive you forward
Wanting that motivation to hit those goals or
Looking to improve your performance.
In this competitive age, we all want to be at our best. By being in the right frame of mind and harnessing the power within the subconscious mind, you can continually improve on your existing performance and deliver better results time and time again.
Whether you simply want to gain a more confident perspective or focus on a specific goal or challenge, Personal therapy can aid where you’re going and teach you skills to continually move forward in the direction you want.
Applications: depression
Depression is a medical problem and as such any counselling and complimentary therapy are offered to compliment (not substitute) medical treatment and medical advice.
Where talking therapies can help you gain a knowledge of issues, hypnotherapy and NLP change the way you react and feel in certain circumstances. Additionally relaxation techniques can also be taught during hypnotherapy and with self-hypnosis that can give you great benefit.
Where talking therapies can help you gain a knowledge of issues, hypnotherapy and NLP change the way you react and feel in certain circumstances. Additionally relaxation techniques can also be taught during hypnotherapy and with self-hypnosis that can give you great benefit.
Applications: coping with change
During our lives, we experience many changes whether they be changes that we seek to make or changes that are put upon us.
Life continually throws up change and often our happiness and well-being is not determined by what changes but by how well we cope with change.
As humans, we tend to resist change as keeping with the status quo is often easier. When change is unexpected, this can cause anxiety, distress and difficulties in coping with this change. Often, this is because we do not feel secure, comfortable or confident we can cope if things are different. We tend to like what we know – we live within our comfort zone and sometimes we prefer to remain within our comfort zone even if we’re aware that this may not be good for us. When we are familiar with situations and circumstances, we feel more comfortable and we know that we can survive in them. New situations do not offer this security, however, if nothing in our lives changed, our lives would seem very boring.
Personal therapy can help you in many ways. It can help you to to gain a perspective of what’s happening, equip you with the tools you need and to help you explore and assess what is going on before deciding on how to move forward. It can also help to allow you to appreciate your own processes and patterns to allow you to be more resilient to future changes that you experience.
Learning to cope with changes that life brings can be helped with Counselling to talk things through or with Hypnotherapy to communicate to that deeper part of you to encourage acceptance of situations and greater inner strength and resilience.
Life continually throws up change and often our happiness and well-being is not determined by what changes but by how well we cope with change.
As humans, we tend to resist change as keeping with the status quo is often easier. When change is unexpected, this can cause anxiety, distress and difficulties in coping with this change. Often, this is because we do not feel secure, comfortable or confident we can cope if things are different. We tend to like what we know – we live within our comfort zone and sometimes we prefer to remain within our comfort zone even if we’re aware that this may not be good for us. When we are familiar with situations and circumstances, we feel more comfortable and we know that we can survive in them. New situations do not offer this security, however, if nothing in our lives changed, our lives would seem very boring.
Personal therapy can help you in many ways. It can help you to to gain a perspective of what’s happening, equip you with the tools you need and to help you explore and assess what is going on before deciding on how to move forward. It can also help to allow you to appreciate your own processes and patterns to allow you to be more resilient to future changes that you experience.
Learning to cope with changes that life brings can be helped with Counselling to talk things through or with Hypnotherapy to communicate to that deeper part of you to encourage acceptance of situations and greater inner strength and resilience.
Applications: confidence
A lack of self confidence and self esteem can create restrictive, yet unnecessary behaviour patterns. By building confidence and esteem, you can feel more much positive and much stronger allowing you to fulfil your potential and desires.
A lack of confidence and esteem can be caused by a wide range of life experiences and can manifest itself in many different ways.
For example:
Fear of rejection
Fear of giving presentations
Fear of speaking in public
Stage fright
Fear of commitment
Social Phobia (see Phobias).
Personal therapy can help you become more confident, assertive and gain greater self esteem in many ways such as through mental rehearsal, exploring issues that maybe holding you back and ego-boosting techniques.
A lack of confidence and esteem can be caused by a wide range of life experiences and can manifest itself in many different ways.
For example:
Fear of rejection
Fear of giving presentations
Fear of speaking in public
Stage fright
Fear of commitment
Social Phobia (see Phobias).
Personal therapy can help you become more confident, assertive and gain greater self esteem in many ways such as through mental rehearsal, exploring issues that maybe holding you back and ego-boosting techniques.
Anxiety or Panic Attacks
Anxiety or Panic Attacks can have a huge impact on a person’s life and the lives of those around them. Anxiety is a part of everyday life and is usually perfectly normal, however, when anxiety attacks are unexplained or frequent and affecting your life, it maybe time to get help.
The Office for National Statistics estimates that 4.7 per cent of adults experience generalised anxiety disorders not including depression, at any one time and that a further 9.2 per cent have mixed anxiety and depression with these ailments being more common in females than males.
Anxiety / Panic Attack Treatment
Anxiety and Panic Attacks can be treated in a number of ways and working together we’d use the techniques that you feel will fit best with you. For example, Hypnotherapy can be a fantastic tool to help you get ‘back on your feet’ and help you control the feelings.
A talk therapy such as Counselling can give an insight into the roots allowing you to be aware of what triggers are likely to affect you and how, and put the right coping mechanisms in place. . Using Cognitive Behavioural Therapy (A counselling intervention) we can begin to see how your thought patterns are affecting you and seek to challenge these as well as allowing you to develop new coping strategies.
As an area that I have a strong personal interest in, I have undertaken specialist training in Cognitive Behavioural Therapy, NLP and Hypnotherapy and use these techniques one there own or together depending on your requirements. Anxiety and panic is experienced by each individual in there own unique way, hence it’s very important that we work collaboratively to assist you in finding the solutions and strategies that fit for you.
Information about Anxiety and Panic
Anxiety can manifest itself as a simple, seemingly unexplainable feeling of nervousness through to a full-blown anxiety or panic attack. The symptoms of a panic or anxiety attack differs for each sufferer and can include palpitations, pins and needles, shortness of breath, sweating, a feeling of light-headedness, feeling hot or cold, feeling sick, fear of losing control, fainting, or feelings of unexplained but impending dread. They can have a disabling effect on your life where you avoid any place or situation that may create the fear of having an attack such as going shopping, eating in front of others or driving. As time continues the number of places and situations which are avoided grows which can result in the sufferer becoming increasingly agoraphobic.
Often the condition is a manifestation of deeper issues such as being triggered by a specific event or sets of events, a build up of stress or an inability to cope with changes – Fundamentally, your body is trying to tell you something but you may be unaware of what it is trying to say.
I am happy to offer information with no obligation to enable You to choose what is right for You as I appreciate that making the choice to undertake personal therapy is a courageous decision.
About Anxiety
Anxiety is a universal human emotion and is experienced in many situations from preparing for a speech to watching a sporting event. As a part of everyday life it can improve motivation and performance by increasing alertness and preparing the body for action.
For many though, the extent to which anxiety affects them can cause problems and can impede their lives from having a mild affect to severe cases where anxiety can be described as ruining their lives and that of others around them. Described as an overwhelming feeling of emotional or mental discomfort or unease, many people can cope with these symptoms as they last for a short time and occur infrequently, thus having no major affect on their lives. It only causes problems if it the anxiety becomes severe and persistent and affects a persons life by manifesting itself as General Anxiety Disorder (GAD), Panic Attacks, Obsessive Compulsive Disorder (OCD), Phobias, Eating Disorders, Substance abuse, Agoraphobia and Social Phobia – these are known as Anxiety Disorders.
Generally when anxiety is talked of, many speak of symptoms such as: -
Excessive worry and fear of situations and objects
Unrealistic fear of future situations (fear of fear)
Disturbed sleep or insomnia
Fatigue
Trembling, shakiness, constant fidgeting
Cold hands or feet as blood is distributed to the major organs
Pins and needles or tingling sensations
Upset stomach
Increased heart rate
Increased breathing rate
Feeling of jumpiness/jitteriness
Apprehension
Unrealistic worry or fear that something bad may happen to loved ones
Impatience and irritability
Lack of attention span; being easily distracted
General Anxiety Disorder (GAD)
This is where people worry, have fears or feel anxious about everyday affairs and activities such as being pre-occupied with the welfare of others, constantly worrying about financial matters or having an ongoing fear for the future. GAD is viewed as a long term disorder, whereby you can experience anxiety for months and years and where it becomes part of your accepted everyday life. You may go for long periods without being consumed with worry but may be anxious most of the time. This disorder is often linked with depression.
Common Symptoms: -
Constant feelings of worry and being anxious
Feeling of being on edge, shaky and wound up due to high tension levels.
There are numerous causes with each individual having different contributing circumstances and differing symptoms. Commonly though, it be resultant of ongoing periods of stress, inability to cope with life changes or from a single or series of previous traumatic experiences that may be strongly affecting the person.
Panic Attacks
The physical symptoms of panic attacks can be very severe, can vary from person to person and are often described as an unexpected overwhelming terror.
Commonly they can include: -
Hyperventilating
Tingling or Pins & needles
Shaking
Strong feelings of fear
Dizziness
Fainting
Unable to draw breath
Fear of losing control
Fear of being mad or mentally ill
Hot or cold flushes
Sweating
Panic attacks can vary in frequency and can be triggered by certain situations or circumstances. These situations and circumstances again will vary from person to person but are often associated in being around other people however, the actual triggers can actually be much deeper and may be resultant on long periods of extreme stress.
Situations that can bring on a panic attacks include: -
Eating out
Driving
Public speaking
The anticipation of going out
Going out
Being in the situation when the first panic attack was experienced
Each attack can potentially create a new situation to avoid. For example, suffering an attack in a supermarket can result in the avoidance of going to supermarkets. Having a panic attack whilst driving could spell the avoidance of driving and so on.
Theories about the cause of anxiety disorders
There is no single situation or circumstance that causes an anxiety disorder and often it can be resultant of the experiences and environment of the individual. There are many theories speculating possible causes and include it being hereditary, a chemical imbalance in the brain, mental, and emotional issues, personality issues, a stressful lifestyle, trauma and abuse or negative life experiences. There are a number of theories that delve deeper that are put forward by varying published psychologists.
The renowned psychologist Bowlby is best known for his attachment theory. This centres on how infants understand their social world and how the early parent-infant relationship has a major impact on the development of personality. He claimed there are great distinctions between secure and insecurely attached children with securely attached children developing a stronger sense of esteem and insecurely attached children developing beliefs that they are unloved and unwanted which lead to feelings of anger, mistrust and anxiety. Since Bowlby’s research in the 1970’s and 80’s where he proposed that ‘anxiety is the fundamental condition underlying insecure attachment’, studies have been carried out on individuals with anxiety disorders to see if there is a correlation in their attachment style. Two studies found social anxiety disorder to be positively correlated with individuals having an avoidant, anxious or insecure attachment style indicating that the ability of creating a secure attachment between parent and infant can influence the likelihood of the infant to mature to develop an anxiety disorder. The studies did state, however, that some people with social anxiety disorders did exhibit secure attachment styles.
Psychoanalytic Theory (Freudian) suggests that anxiety is rooted in unconscious conflicts experienced in childhood. This could be a conflict of sexual feelings toward their parent of the opposite sex (Oedipus Complex) or could be resultant of problems from an early traumatic experience. The symptoms can be alleviated by identifying and resolving this unconscious inner conflict.
Other theories suggest that anxiety is a learnt response to certain situations or objects and when faced with that stimulus they will look to avoid it. The theory suggests that this learnt response can also be unlearnt.
Chemical imbalances in the brain have also been researched and it is thought that all thoughts and feelings are complex electrochemical exchanges in the central nervous system. Studies indicate that feelings of anxiety and panic are resultant of certain biochemicals therefore the treatment of anxiety should be to correct these imbalances. This does not necessarily mean with the use of medication as biochemical changes can come about through emotional, psychological and behavioural changes.
The Office for National Statistics estimates that 4.7 per cent of adults experience generalised anxiety disorders not including depression, at any one time and that a further 9.2 per cent have mixed anxiety and depression with these ailments being more common in females than males.
Anxiety / Panic Attack Treatment
Anxiety and Panic Attacks can be treated in a number of ways and working together we’d use the techniques that you feel will fit best with you. For example, Hypnotherapy can be a fantastic tool to help you get ‘back on your feet’ and help you control the feelings.
A talk therapy such as Counselling can give an insight into the roots allowing you to be aware of what triggers are likely to affect you and how, and put the right coping mechanisms in place. . Using Cognitive Behavioural Therapy (A counselling intervention) we can begin to see how your thought patterns are affecting you and seek to challenge these as well as allowing you to develop new coping strategies.
As an area that I have a strong personal interest in, I have undertaken specialist training in Cognitive Behavioural Therapy, NLP and Hypnotherapy and use these techniques one there own or together depending on your requirements. Anxiety and panic is experienced by each individual in there own unique way, hence it’s very important that we work collaboratively to assist you in finding the solutions and strategies that fit for you.
Information about Anxiety and Panic
Anxiety can manifest itself as a simple, seemingly unexplainable feeling of nervousness through to a full-blown anxiety or panic attack. The symptoms of a panic or anxiety attack differs for each sufferer and can include palpitations, pins and needles, shortness of breath, sweating, a feeling of light-headedness, feeling hot or cold, feeling sick, fear of losing control, fainting, or feelings of unexplained but impending dread. They can have a disabling effect on your life where you avoid any place or situation that may create the fear of having an attack such as going shopping, eating in front of others or driving. As time continues the number of places and situations which are avoided grows which can result in the sufferer becoming increasingly agoraphobic.
Often the condition is a manifestation of deeper issues such as being triggered by a specific event or sets of events, a build up of stress or an inability to cope with changes – Fundamentally, your body is trying to tell you something but you may be unaware of what it is trying to say.
I am happy to offer information with no obligation to enable You to choose what is right for You as I appreciate that making the choice to undertake personal therapy is a courageous decision.
About Anxiety
Anxiety is a universal human emotion and is experienced in many situations from preparing for a speech to watching a sporting event. As a part of everyday life it can improve motivation and performance by increasing alertness and preparing the body for action.
For many though, the extent to which anxiety affects them can cause problems and can impede their lives from having a mild affect to severe cases where anxiety can be described as ruining their lives and that of others around them. Described as an overwhelming feeling of emotional or mental discomfort or unease, many people can cope with these symptoms as they last for a short time and occur infrequently, thus having no major affect on their lives. It only causes problems if it the anxiety becomes severe and persistent and affects a persons life by manifesting itself as General Anxiety Disorder (GAD), Panic Attacks, Obsessive Compulsive Disorder (OCD), Phobias, Eating Disorders, Substance abuse, Agoraphobia and Social Phobia – these are known as Anxiety Disorders.
Generally when anxiety is talked of, many speak of symptoms such as: -
Excessive worry and fear of situations and objects
Unrealistic fear of future situations (fear of fear)
Disturbed sleep or insomnia
Fatigue
Trembling, shakiness, constant fidgeting
Cold hands or feet as blood is distributed to the major organs
Pins and needles or tingling sensations
Upset stomach
Increased heart rate
Increased breathing rate
Feeling of jumpiness/jitteriness
Apprehension
Unrealistic worry or fear that something bad may happen to loved ones
Impatience and irritability
Lack of attention span; being easily distracted
General Anxiety Disorder (GAD)
This is where people worry, have fears or feel anxious about everyday affairs and activities such as being pre-occupied with the welfare of others, constantly worrying about financial matters or having an ongoing fear for the future. GAD is viewed as a long term disorder, whereby you can experience anxiety for months and years and where it becomes part of your accepted everyday life. You may go for long periods without being consumed with worry but may be anxious most of the time. This disorder is often linked with depression.
Common Symptoms: -
Constant feelings of worry and being anxious
Feeling of being on edge, shaky and wound up due to high tension levels.
There are numerous causes with each individual having different contributing circumstances and differing symptoms. Commonly though, it be resultant of ongoing periods of stress, inability to cope with life changes or from a single or series of previous traumatic experiences that may be strongly affecting the person.
Panic Attacks
The physical symptoms of panic attacks can be very severe, can vary from person to person and are often described as an unexpected overwhelming terror.
Commonly they can include: -
Hyperventilating
Tingling or Pins & needles
Shaking
Strong feelings of fear
Dizziness
Fainting
Unable to draw breath
Fear of losing control
Fear of being mad or mentally ill
Hot or cold flushes
Sweating
Panic attacks can vary in frequency and can be triggered by certain situations or circumstances. These situations and circumstances again will vary from person to person but are often associated in being around other people however, the actual triggers can actually be much deeper and may be resultant on long periods of extreme stress.
Situations that can bring on a panic attacks include: -
Eating out
Driving
Public speaking
The anticipation of going out
Going out
Being in the situation when the first panic attack was experienced
Each attack can potentially create a new situation to avoid. For example, suffering an attack in a supermarket can result in the avoidance of going to supermarkets. Having a panic attack whilst driving could spell the avoidance of driving and so on.
Theories about the cause of anxiety disorders
There is no single situation or circumstance that causes an anxiety disorder and often it can be resultant of the experiences and environment of the individual. There are many theories speculating possible causes and include it being hereditary, a chemical imbalance in the brain, mental, and emotional issues, personality issues, a stressful lifestyle, trauma and abuse or negative life experiences. There are a number of theories that delve deeper that are put forward by varying published psychologists.
The renowned psychologist Bowlby is best known for his attachment theory. This centres on how infants understand their social world and how the early parent-infant relationship has a major impact on the development of personality. He claimed there are great distinctions between secure and insecurely attached children with securely attached children developing a stronger sense of esteem and insecurely attached children developing beliefs that they are unloved and unwanted which lead to feelings of anger, mistrust and anxiety. Since Bowlby’s research in the 1970’s and 80’s where he proposed that ‘anxiety is the fundamental condition underlying insecure attachment’, studies have been carried out on individuals with anxiety disorders to see if there is a correlation in their attachment style. Two studies found social anxiety disorder to be positively correlated with individuals having an avoidant, anxious or insecure attachment style indicating that the ability of creating a secure attachment between parent and infant can influence the likelihood of the infant to mature to develop an anxiety disorder. The studies did state, however, that some people with social anxiety disorders did exhibit secure attachment styles.
Psychoanalytic Theory (Freudian) suggests that anxiety is rooted in unconscious conflicts experienced in childhood. This could be a conflict of sexual feelings toward their parent of the opposite sex (Oedipus Complex) or could be resultant of problems from an early traumatic experience. The symptoms can be alleviated by identifying and resolving this unconscious inner conflict.
Other theories suggest that anxiety is a learnt response to certain situations or objects and when faced with that stimulus they will look to avoid it. The theory suggests that this learnt response can also be unlearnt.
Chemical imbalances in the brain have also been researched and it is thought that all thoughts and feelings are complex electrochemical exchanges in the central nervous system. Studies indicate that feelings of anxiety and panic are resultant of certain biochemicals therefore the treatment of anxiety should be to correct these imbalances. This does not necessarily mean with the use of medication as biochemical changes can come about through emotional, psychological and behavioural changes.
How counselling can help
Counselling can help:
To explore issues or problems that maybe causing difficulties and assess options to make positive changes.
To gain a greater understanding of self
To gain better strategies in coping or dealing with issues.
Often, by having time and space to talk about concerns and issues in a caring and supportive environment, we can help you begin to gain the awareness and clarity needed to move forward.
Counselling can help you to gain a greater self awareness to enable you to make the right choices for you. By gaining an insight to piece together the parts of your complex uniqueness, it can allow you to see things clearer and allow you to assess your options. It also aims to help you find your own solutions and utilise resources and opportunities you may not realise are available to help you lead a more fulfilling life.
Whether you know it or not, you are the greatest expert on you as only you knows how you feel in any given situation.
Issues that Counselling can help with (to name a few) –
Stress
Anxiety
Lack of Confidence
Lack of Self esteem
Loss or Direction in life
Coping with Change
Coping with Life
Relationship Difficulties / Breakdowns
Job Related Issues
Depression
Identity
- Exploring Self – Often, by having time and space to talk about concerns and issues in a caring and supporting environment can help you begin to gain the awareness and clarity you need to move forward. As Humans, we are complex beings and often behave in automatic or unconscious ways that may have been embedded within us from a young age. By gaining an understanding of ourselves can help us to lead a more fulfilling life.
- Past Traumas – We have all been influenced by our upbringing and past. These may have affected us in ways that have created dysfunctional feelings and behaviours that we may or may not be aware of. By processing past traumas, it can help to let go of the negative feeling associated and allow these past traumas to really be in the past.
- Job Related Issues – Our jobs, career and vocation are very important parts of us as we spend a lot of our waking lives at work. They can provide us with security, satisfaction, well being, interpersonal relationships and much more. If we have problems or difficulties at work, this can create stress and spark other many other issues and concerns. Also, dis-satisfaction at work can leave a gap within us that we look to fill or it can lead to a sense of not knowing what we want.
Talk therapy can assist to gain perspectives, assess options, evaluate your values and gain awareness to find the direction that is right for you.
- Anxiety – read about anxiety here.
- Specific Problems – This can be addressed by exploring the problem or focusing on solutions. By exploring the problem, we can look to gain a greater understanding of what’s going on, assess the possible options and the implications of these problems and seek to manage changes in a way that fits for you. By focusing on solutions, we can begin to look at small changes that you could implement to improve your current situation (s). Long lasting change occurs by a number of small steps rather than a single giant leap (often these giant leaps which take us out of our comfort zone into unknown territory are short lived as we shift back to the comfort of what we know, even if we know it may not be the best for us).
- Coping with Change Living in our changing world, we often need to adapt and it can sometimes be hard to cope with changes that we look to make or to cope with changes that are put on us and therefore have to make. Counselling can assist here to allow you to gain the clarity and find your own way forward whether that be making changes, gaining the strength to have greater control or making better use your resources.
To explore issues or problems that maybe causing difficulties and assess options to make positive changes.
To gain a greater understanding of self
To gain better strategies in coping or dealing with issues.
Often, by having time and space to talk about concerns and issues in a caring and supportive environment, we can help you begin to gain the awareness and clarity needed to move forward.
Counselling can help you to gain a greater self awareness to enable you to make the right choices for you. By gaining an insight to piece together the parts of your complex uniqueness, it can allow you to see things clearer and allow you to assess your options. It also aims to help you find your own solutions and utilise resources and opportunities you may not realise are available to help you lead a more fulfilling life.
Whether you know it or not, you are the greatest expert on you as only you knows how you feel in any given situation.
Issues that Counselling can help with (to name a few) –
Stress
Anxiety
Lack of Confidence
Lack of Self esteem
Loss or Direction in life
Coping with Change
Coping with Life
Relationship Difficulties / Breakdowns
Job Related Issues
Depression
Identity
- Exploring Self – Often, by having time and space to talk about concerns and issues in a caring and supporting environment can help you begin to gain the awareness and clarity you need to move forward. As Humans, we are complex beings and often behave in automatic or unconscious ways that may have been embedded within us from a young age. By gaining an understanding of ourselves can help us to lead a more fulfilling life.
- Past Traumas – We have all been influenced by our upbringing and past. These may have affected us in ways that have created dysfunctional feelings and behaviours that we may or may not be aware of. By processing past traumas, it can help to let go of the negative feeling associated and allow these past traumas to really be in the past.
- Job Related Issues – Our jobs, career and vocation are very important parts of us as we spend a lot of our waking lives at work. They can provide us with security, satisfaction, well being, interpersonal relationships and much more. If we have problems or difficulties at work, this can create stress and spark other many other issues and concerns. Also, dis-satisfaction at work can leave a gap within us that we look to fill or it can lead to a sense of not knowing what we want.
Talk therapy can assist to gain perspectives, assess options, evaluate your values and gain awareness to find the direction that is right for you.
- Anxiety – read about anxiety here.
- Specific Problems – This can be addressed by exploring the problem or focusing on solutions. By exploring the problem, we can look to gain a greater understanding of what’s going on, assess the possible options and the implications of these problems and seek to manage changes in a way that fits for you. By focusing on solutions, we can begin to look at small changes that you could implement to improve your current situation (s). Long lasting change occurs by a number of small steps rather than a single giant leap (often these giant leaps which take us out of our comfort zone into unknown territory are short lived as we shift back to the comfort of what we know, even if we know it may not be the best for us).
- Coping with Change Living in our changing world, we often need to adapt and it can sometimes be hard to cope with changes that we look to make or to cope with changes that are put on us and therefore have to make. Counselling can assist here to allow you to gain the clarity and find your own way forward whether that be making changes, gaining the strength to have greater control or making better use your resources.
What is Hypnotherapy?
Hypnotherapy works by allowing communication with your subconscious mind
By offering suggestions and alternative behaviours to this part of you and provided they fit with you (i.e. they do not disagree with your personal beliefs and you want to make the changes) these changes can take place very rapidly.
Hypnotherapy is about harnessing the power within your own mind to create the positive changes you desire.
“The Power to Move the World is in the Subconscious Mind” (William James)
Our mind works on 2 levels – consciously and subconsciously. We make decisions, think and act with our conscious mind. Our subconscious mind controls our habits, emotions and instincts and ultimately our behaviour.
It is for this reason that Hypnotherapy is one of the most effective ways to Stop smoking and invoke other positive changes in your life. See below…
Hypnotherapy can help with a multitude of difficulties and can help you to live your life the way you want to such as -
Anxiety
Gaining Confidence
Moving Forward in Life
Being Less Stressed
Coping with Change
Coping with Life
Phobias
Panic Attacks
Insomnia
Weight Loss
Performance Enhancement
High Blood Pressure
Please go to the Applications page for more informationAdditionally, many people use Hypnotherapy to take time out for themselves – time to truly relax and give yourself that mental rest from the world – In our busy lives, how often do we take time out to relax and reflect on what we want to do.
Why is Hypnotherapy so Effective?
The power of the human mind should not be under-estimated. It is this power that can create our problems in the first place – it is this same power which is utilised by hypnosis to work for us rather than against us. The subconscious mind is a very real part of us and anything that the brain is doing right now without consulting you is being done subconsciously. For example, your subconscious adjusts your blood pressure and makes little changes to your body temperature all day long. These physical things are done autonomously but it also has a considerable say over our feelings, habits and emotions. Like a computer, the subconscious mind decides the degree of fear we may feel when confronted like when seeing a spider, our reaction is influenced by the input of your past experiences. If you are a smoker, it’s your subconscious mind that decides to make you crave nicotine regardless of what you (’the conscious mind’) may think about smoking.
Unfortunately the conscious mind normally has little control over this deeper part of the mind. This is an essential survival function rather than nature’s flaw as it intervenes in ways to stop us consciously controlling our heart beating or appetite for example. As far as your inner subconscious mind is concerned, it sees that all of our anxieties, cravings or habits are in our best interests. When it gets things wrong, it is unaware that this is the case and like a real computer it cannot reason things out – it is programmed in a certain way. This is where hypnotherapy can help as it is the most direct way of communicating with and ‘re-programming’ the inner (subconscious) mind.
By offering suggestions and alternative behaviours to this part of you and provided they fit with you (i.e. they do not disagree with your personal beliefs and you want to make the changes) these changes can take place very rapidly.
Hypnotherapy is about harnessing the power within your own mind to create the positive changes you desire.
“The Power to Move the World is in the Subconscious Mind” (William James)
Our mind works on 2 levels – consciously and subconsciously. We make decisions, think and act with our conscious mind. Our subconscious mind controls our habits, emotions and instincts and ultimately our behaviour.
It is for this reason that Hypnotherapy is one of the most effective ways to Stop smoking and invoke other positive changes in your life. See below…
Hypnotherapy can help with a multitude of difficulties and can help you to live your life the way you want to such as -
Anxiety
Gaining Confidence
Moving Forward in Life
Being Less Stressed
Coping with Change
Coping with Life
Phobias
Panic Attacks
Insomnia
Weight Loss
Performance Enhancement
High Blood Pressure
Please go to the Applications page for more informationAdditionally, many people use Hypnotherapy to take time out for themselves – time to truly relax and give yourself that mental rest from the world – In our busy lives, how often do we take time out to relax and reflect on what we want to do.
Why is Hypnotherapy so Effective?
The power of the human mind should not be under-estimated. It is this power that can create our problems in the first place – it is this same power which is utilised by hypnosis to work for us rather than against us. The subconscious mind is a very real part of us and anything that the brain is doing right now without consulting you is being done subconsciously. For example, your subconscious adjusts your blood pressure and makes little changes to your body temperature all day long. These physical things are done autonomously but it also has a considerable say over our feelings, habits and emotions. Like a computer, the subconscious mind decides the degree of fear we may feel when confronted like when seeing a spider, our reaction is influenced by the input of your past experiences. If you are a smoker, it’s your subconscious mind that decides to make you crave nicotine regardless of what you (’the conscious mind’) may think about smoking.
Unfortunately the conscious mind normally has little control over this deeper part of the mind. This is an essential survival function rather than nature’s flaw as it intervenes in ways to stop us consciously controlling our heart beating or appetite for example. As far as your inner subconscious mind is concerned, it sees that all of our anxieties, cravings or habits are in our best interests. When it gets things wrong, it is unaware that this is the case and like a real computer it cannot reason things out – it is programmed in a certain way. This is where hypnotherapy can help as it is the most direct way of communicating with and ‘re-programming’ the inner (subconscious) mind.
What is Hypnosis?
A hypnotic state is created when the therapist guides the client to a deeply relaxed level which can be described as being half awake and half asleep and is very similar to that feeling of being miles away that you may experience from time to time.
For example, have you ever been engrossed in a book and then realised you couldn’t remember reading the last few pages or have you ever been driving and arrived at your destination and wondered how you got there?. The client remains in control of their thoughts and behaviour at all times with you being the ‘Captain’ and the therapist being the ‘Navigator’.
This state of deep mental relaxation is very pleasant and your mind will remain very clear throughout, however deeply you go. There is no question of being controlled or manipulated against your will; you remain in control at all times. Once the deep state of hypnotic relaxation has been reached, the subconscious mind can then absorb information, suggestion and other content which can bring about the therapeutic changes.
It is the mind that can create dysfunctional thoughts or behaviour patterns and the power of mind should never be under-estimated. By harnessing this power in the right way, such as with use of hypnotherapy, dysfunctional behaviours and thought patterns can be eradicated or alleviated.
For example, have you ever been engrossed in a book and then realised you couldn’t remember reading the last few pages or have you ever been driving and arrived at your destination and wondered how you got there?. The client remains in control of their thoughts and behaviour at all times with you being the ‘Captain’ and the therapist being the ‘Navigator’.
This state of deep mental relaxation is very pleasant and your mind will remain very clear throughout, however deeply you go. There is no question of being controlled or manipulated against your will; you remain in control at all times. Once the deep state of hypnotic relaxation has been reached, the subconscious mind can then absorb information, suggestion and other content which can bring about the therapeutic changes.
It is the mind that can create dysfunctional thoughts or behaviour patterns and the power of mind should never be under-estimated. By harnessing this power in the right way, such as with use of hypnotherapy, dysfunctional behaviours and thought patterns can be eradicated or alleviated.
What is NLP?
NLP stands for Neuro-Linguistic Programming and explores the relationship between how we think (neuro), how we communicate verbally and non-verbally (linguistic) and how these are programmed to create emotions and behaviour.
By understanding how our mind is programmed to certain situations, we can use techniques to make changes. For example, irrational fears can come about due to many reasons such as having a traumatic event when we were young (e.g., a dog biting us creating a fear of dogs), learnt behaviour (e.g. seeing our mother being scared of rats teaches us to fear them) or behaviour instilled in us from society and further reinforcement of that (e.g. we see many people being scared of spiders and this can be positively reinforced when we get the positive attention from someone rescuing us). The behaviours that are created from the stimulus (seeing a spider/rat etc) are resultant of how we have programmed this in our mind. If we can alter this programme, we can alter the unwanted behaviour.
Taking the example of a fear of spiders, the person will often picture the spider being particularly large and very close to them where someone who is not concerned about spiders will have a representation of a small creature that doesn’t do anyone any harm and is insignificant to them (far away and small). In NLP we would ask the question “if someone can not be concerned about spiders to the extent they are not significant then why can’t the other person be the same?” So we would use a technique with the phobic person so that when they think of a spider they represent it to themselves in a similar way to the person who is not concerned about the little creatures i.e. at a reasonable distance and a proportionate size. Thus we have modelled the phobic person’s behaviour on the person who is not concerned about spiders.
NLP therefore, can remove self imposed limits as it gives individuals choice; choice to choose their behaviours, emotional states and physical states of well-being by understanding how the mind works.
By understanding how our mind is programmed to certain situations, we can use techniques to make changes. For example, irrational fears can come about due to many reasons such as having a traumatic event when we were young (e.g., a dog biting us creating a fear of dogs), learnt behaviour (e.g. seeing our mother being scared of rats teaches us to fear them) or behaviour instilled in us from society and further reinforcement of that (e.g. we see many people being scared of spiders and this can be positively reinforced when we get the positive attention from someone rescuing us). The behaviours that are created from the stimulus (seeing a spider/rat etc) are resultant of how we have programmed this in our mind. If we can alter this programme, we can alter the unwanted behaviour.
Taking the example of a fear of spiders, the person will often picture the spider being particularly large and very close to them where someone who is not concerned about spiders will have a representation of a small creature that doesn’t do anyone any harm and is insignificant to them (far away and small). In NLP we would ask the question “if someone can not be concerned about spiders to the extent they are not significant then why can’t the other person be the same?” So we would use a technique with the phobic person so that when they think of a spider they represent it to themselves in a similar way to the person who is not concerned about the little creatures i.e. at a reasonable distance and a proportionate size. Thus we have modelled the phobic person’s behaviour on the person who is not concerned about spiders.
NLP therefore, can remove self imposed limits as it gives individuals choice; choice to choose their behaviours, emotional states and physical states of well-being by understanding how the mind works.
Tuesday 24 November 2009
You're Really Not Mad to Seek Help
I often wonder if there is still a stigma attached to seeking counselling. It maybe traditionally un-British to talk about ones feelings and the general belief has always been that there must be something wrong with a person if they needed counselling. The term alone that a person 'needs' counselling is key as it indicates they are unable to function without support or that there's something seriously wrong. The truth is more that people can benefit from counselling; that they can free themselves from loving within their defences and fears and allow them to live as they would like to; that they can become more self aware to know what is best for them.
Times and attitudes have changed and more and more talking therapy is accepted and encouraged by many. With the government initiative in flow - Improving Access to Psychological Therapies (IAPT), it aims to promote mental well-being and seeks to change the old perceptions.
As a practising therapist I fully support this as the promotion of mental well-being can have a profound effect on individuals. Further more the knock on effects onto others can be significant too. For each person who gains benefit, they may then live in a happier, more functional manner which then has an effect on people they come into contact with, especially close relations and children. Often dysfunctional behaviour is learnt or adopted from others as we grow up and these behaviours can be passed from generation to generation.
As a practising counsellor, I find it's a rarity for clients to gain no benefit from counselling. From the tiniest amount of added self awareness to complete changes in life, counselling can bring about so much. The client is always central and different therapists will work in different ways with no one particular therapeutic style being proven to be any more effective that any other.
Studies show that only 15% of the positive outcome is attributed to the therapeutic style and the way the therapist works. 30% is attributed to the relationship between the client and therapist, indicating the importance of choosing the right therapist for you. It can be a very good idea to shop around and to talk to a number of therapists if you have the opportunity to and choose the person you feel most suited to you. 40% of the outcome is based on the client in terms of their support network, their ability to move forward and their resources. The remaining 15% is attributed to the expectancy of the outcome. This is a kind of placebo effect, the belief that things will get better from seeing a therapist.
I work in an integrative therapist which means I integrate the main schools of psychology in a structured manner to suit the client. I believe this approach to be effective as it allows each client to be treated as the individual they are and the use of the most appropriate tools to allow them to gain what they wish from the sessions. Each client is unique and will have their own requirements. Some people would like to resolve issues they feel may be rooted in the past. Others may seek to assess where they are in the here and now and look to find out what needs to happen for them to begin to move forward. Others may seek to overcome unwanted feelings or unwanted thought patterns.
I find by working with the client and creating the best possible environment for effective therapy, by listening, by accepting the individual for who they are, by having an unconditional positive regard, this all creates the beginnings of a good working relationship. I have a great deal of admiration for anybody who seeks help in this way as it takes courage and strength to do so.
With regard to the government initiative to improve access to therapies, there is still wrangling over what should be offered and how this should be delivered with the debate doubtlessly continuing as services evolve and improve. Initially, it was felt that Cognitive Behavioural Therapy was the golden answer. This was influenced by it being classed as evidence based and shorter term than other therapies which pleases the NHS ways of working as well as the purse-string holders. The debate has developed and the proposed offerings have been rightfully broadened but there's still a distance to go. Beyond all that and most fundamentally, the promotion of mental wellbeing and psychological therapies is a positive movement forward to improving society's functioning as a whole.
Times and attitudes have changed and more and more talking therapy is accepted and encouraged by many. With the government initiative in flow - Improving Access to Psychological Therapies (IAPT), it aims to promote mental well-being and seeks to change the old perceptions.
As a practising therapist I fully support this as the promotion of mental well-being can have a profound effect on individuals. Further more the knock on effects onto others can be significant too. For each person who gains benefit, they may then live in a happier, more functional manner which then has an effect on people they come into contact with, especially close relations and children. Often dysfunctional behaviour is learnt or adopted from others as we grow up and these behaviours can be passed from generation to generation.
As a practising counsellor, I find it's a rarity for clients to gain no benefit from counselling. From the tiniest amount of added self awareness to complete changes in life, counselling can bring about so much. The client is always central and different therapists will work in different ways with no one particular therapeutic style being proven to be any more effective that any other.
Studies show that only 15% of the positive outcome is attributed to the therapeutic style and the way the therapist works. 30% is attributed to the relationship between the client and therapist, indicating the importance of choosing the right therapist for you. It can be a very good idea to shop around and to talk to a number of therapists if you have the opportunity to and choose the person you feel most suited to you. 40% of the outcome is based on the client in terms of their support network, their ability to move forward and their resources. The remaining 15% is attributed to the expectancy of the outcome. This is a kind of placebo effect, the belief that things will get better from seeing a therapist.
I work in an integrative therapist which means I integrate the main schools of psychology in a structured manner to suit the client. I believe this approach to be effective as it allows each client to be treated as the individual they are and the use of the most appropriate tools to allow them to gain what they wish from the sessions. Each client is unique and will have their own requirements. Some people would like to resolve issues they feel may be rooted in the past. Others may seek to assess where they are in the here and now and look to find out what needs to happen for them to begin to move forward. Others may seek to overcome unwanted feelings or unwanted thought patterns.
I find by working with the client and creating the best possible environment for effective therapy, by listening, by accepting the individual for who they are, by having an unconditional positive regard, this all creates the beginnings of a good working relationship. I have a great deal of admiration for anybody who seeks help in this way as it takes courage and strength to do so.
With regard to the government initiative to improve access to therapies, there is still wrangling over what should be offered and how this should be delivered with the debate doubtlessly continuing as services evolve and improve. Initially, it was felt that Cognitive Behavioural Therapy was the golden answer. This was influenced by it being classed as evidence based and shorter term than other therapies which pleases the NHS ways of working as well as the purse-string holders. The debate has developed and the proposed offerings have been rightfully broadened but there's still a distance to go. Beyond all that and most fundamentally, the promotion of mental wellbeing and psychological therapies is a positive movement forward to improving society's functioning as a whole.
Tips to Help You Manage Stress
Stress can be described as an imbalance between a persons demands and their ability to cope with those demands. The personal demands that cause this stress are ultimately imposed by the individual, therefore stress, to a large extent can be indirectly self imposed.
The rigours of life can be stressful and there are times when most of us feel stressed. Stress is becoming a major cause of illness and unhappiness within the UK whether these pressures come from the self, our peers or feeling unable to cope with the perceived demands put upon us. It is clear that Stress is taking its toll as surveys have shown that stress is a major contributory factor in up to 90% of all illnesses and 5 million people in the UK would describe themselves as being very or extremely stressed.
Some common triggers of stress can include lack of interest at work, time pressures, excessive working hours, relationship difficulties, insecurity of the future and money concerns. This can result in muscle tension, increases in heart rate, cold hands and feet as blood is diverted elsewhere and increases in breathing. All of this can be very mentally tiring which in turn can increase stress levels even more.
Prolonged stress can have long term physical damage as the body's response to stress creates the fight or flight syndrome. This is where your body concentrates on its perceived emergency situation and prepares itself for battle or to run by secreting adrenaline into the blood stream, halting the digestive system, hindering growth and slowing down the immune system. This can have many effects including causing an increase in general illness levels as the immune system is frequently slowed and stomach ulcers as the digestive system is impeded to protect the stomach lining.
As a counsellor and hypnotherapist, I see a number of people who are suffering with stress or stress related symptoms. I find it's very important to begin to understand the individual and how they operate - this is key to ensure that any changes in lifestyle are the right changes and can have positive effects. Often, making small changes can be the first steps to larger and long lasting change. Self awareness also plays a significant role to be aware of how the stress became problematic to ensure we are aware of any future build ups to allow us to avoid sliding down a slippery slope.
Being aware that you may be stressed can be the first step to Managing stress. Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of appetite, headaches, emotional outbursts (anger/crying), sleeplessness and oversleeping. Increased use of alcohol, drugs, or other compulsive behaviours are often indications. Feelings of alarm, frustration, or apathy may accompany stress.
Tips to help Manage Stress
There are many ways to combat stress and these include:
• Exercise regularly as your body can fight stress better when it is fit. Exercise also produces endorphins which can raise mood and gives general feelings of wellbeing.
• Get enough rest and Sleep.
• Eat healthy, well-balanced meals.
• Learn and practice relaxation techniques - email me for a free relaxation guide.
• Accept that there are events that you cannot control.
• Keep a positive attitude.
• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
• Talk to others - seek out social support from friends, colleagues and family.
• Don't rely on artificial means such as alcohol or drugs to reduce stress.
• Learn to manage your time more effectively.
• Set realistic goals - try not to overload yourself or add unnecessary pressure.
• Get yourself out of the situation, whether this be leaving or taking a break.
• Prioritise and try not to worry about the small things.
• Look around - See if there really is something you can change or control in the situation.
• Do something for others as this will allow you to be less conscious of yourself and your own concerns.
• Work off stress with physical activity such as gardening, housework or exercise.
• Be kind to yourself.
• Seek help if you're feeling overwhelmed.
How and why you experience stress is personal to you. Reducing stress doesn't mean reducing activity or not achieving your goals but rather being more effective, spending your time wisely and utilising your inner resources.
The rigours of life can be stressful and there are times when most of us feel stressed. Stress is becoming a major cause of illness and unhappiness within the UK whether these pressures come from the self, our peers or feeling unable to cope with the perceived demands put upon us. It is clear that Stress is taking its toll as surveys have shown that stress is a major contributory factor in up to 90% of all illnesses and 5 million people in the UK would describe themselves as being very or extremely stressed.
Some common triggers of stress can include lack of interest at work, time pressures, excessive working hours, relationship difficulties, insecurity of the future and money concerns. This can result in muscle tension, increases in heart rate, cold hands and feet as blood is diverted elsewhere and increases in breathing. All of this can be very mentally tiring which in turn can increase stress levels even more.
Prolonged stress can have long term physical damage as the body's response to stress creates the fight or flight syndrome. This is where your body concentrates on its perceived emergency situation and prepares itself for battle or to run by secreting adrenaline into the blood stream, halting the digestive system, hindering growth and slowing down the immune system. This can have many effects including causing an increase in general illness levels as the immune system is frequently slowed and stomach ulcers as the digestive system is impeded to protect the stomach lining.
As a counsellor and hypnotherapist, I see a number of people who are suffering with stress or stress related symptoms. I find it's very important to begin to understand the individual and how they operate - this is key to ensure that any changes in lifestyle are the right changes and can have positive effects. Often, making small changes can be the first steps to larger and long lasting change. Self awareness also plays a significant role to be aware of how the stress became problematic to ensure we are aware of any future build ups to allow us to avoid sliding down a slippery slope.
Being aware that you may be stressed can be the first step to Managing stress. Stress symptoms include mental, social, and physical manifestations. These include exhaustion, loss of appetite, headaches, emotional outbursts (anger/crying), sleeplessness and oversleeping. Increased use of alcohol, drugs, or other compulsive behaviours are often indications. Feelings of alarm, frustration, or apathy may accompany stress.
Tips to help Manage Stress
There are many ways to combat stress and these include:
• Exercise regularly as your body can fight stress better when it is fit. Exercise also produces endorphins which can raise mood and gives general feelings of wellbeing.
• Get enough rest and Sleep.
• Eat healthy, well-balanced meals.
• Learn and practice relaxation techniques - email me for a free relaxation guide.
• Accept that there are events that you cannot control.
• Keep a positive attitude.
• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
• Talk to others - seek out social support from friends, colleagues and family.
• Don't rely on artificial means such as alcohol or drugs to reduce stress.
• Learn to manage your time more effectively.
• Set realistic goals - try not to overload yourself or add unnecessary pressure.
• Get yourself out of the situation, whether this be leaving or taking a break.
• Prioritise and try not to worry about the small things.
• Look around - See if there really is something you can change or control in the situation.
• Do something for others as this will allow you to be less conscious of yourself and your own concerns.
• Work off stress with physical activity such as gardening, housework or exercise.
• Be kind to yourself.
• Seek help if you're feeling overwhelmed.
How and why you experience stress is personal to you. Reducing stress doesn't mean reducing activity or not achieving your goals but rather being more effective, spending your time wisely and utilising your inner resources.
Quit Smoking - Help is Out There
Stopping smoking is the single best thing you can do to improve your health and increase your life expectancy.
There are a number of therapies available to help people quit this terrifically addictive and available habit including NHS support, nicotine patches, Allan Carr's group sessions, hypnotherapy, reiki, Cognitive Behavioural Therapy and the list goes on.
The benefits of becoming a Nonsmoker are vast such as
• Becoming healthier,
• Having more energy
• Having a greater feeling of control in life
• Being able to us your disposable cash for positive purposes
• Have more time
• Feel really good for your achievement
• Seeing smoking for what it really is
Habitual behaviour is often a comfortable way of being as it can provide us with a sense of security especially if our lives are particularly fraught or unpredictable. As a Hypnotherapist who helps people become Nonsmokers, often people will talk about their habit as a friend that's always there for them. I guess there's truth in that as they are always available and can provide that stable comfort. However, if I had a friend who I had to pay lots of money to, who was damaging my health and was a mass murderer - the incentive to be with him would have to be pretty strong. And the addiction is very strong, otherwise everyone would quit with ease.
As a therapist, I seek to allow the transition from Smoker to Nonsmoker to be as easy as possible and to feel the psychological rewards from new wanted ways of being. I have found a number of techniques to be very successful; such as Cognitive Behavioural Therapy, Neuro-Linguistic Programming as well as focusing on Hypnotherapy. It's an absolute must for people to really want to stop - as if the desire is not there, then change cannot happen. You can't make people do something they do not want to do.
Often we try to avoid change as our mind likes to keep us in our comfort zone as ultimately we know we are safe in repeating past behaviours because we're still here. We will stay in our comfort zone, even if we know it's not the best place for us to be, as we prefer what is familiar and routine to what is new and unknown.
Effective help and our own added self-awareness can help by allowing us to stop the behaviours that we do not like and that are damaging to ourselves and others around us.
There are a number of therapies available to help people quit this terrifically addictive and available habit including NHS support, nicotine patches, Allan Carr's group sessions, hypnotherapy, reiki, Cognitive Behavioural Therapy and the list goes on.
The benefits of becoming a Nonsmoker are vast such as
• Becoming healthier,
• Having more energy
• Having a greater feeling of control in life
• Being able to us your disposable cash for positive purposes
• Have more time
• Feel really good for your achievement
• Seeing smoking for what it really is
Habitual behaviour is often a comfortable way of being as it can provide us with a sense of security especially if our lives are particularly fraught or unpredictable. As a Hypnotherapist who helps people become Nonsmokers, often people will talk about their habit as a friend that's always there for them. I guess there's truth in that as they are always available and can provide that stable comfort. However, if I had a friend who I had to pay lots of money to, who was damaging my health and was a mass murderer - the incentive to be with him would have to be pretty strong. And the addiction is very strong, otherwise everyone would quit with ease.
As a therapist, I seek to allow the transition from Smoker to Nonsmoker to be as easy as possible and to feel the psychological rewards from new wanted ways of being. I have found a number of techniques to be very successful; such as Cognitive Behavioural Therapy, Neuro-Linguistic Programming as well as focusing on Hypnotherapy. It's an absolute must for people to really want to stop - as if the desire is not there, then change cannot happen. You can't make people do something they do not want to do.
Often we try to avoid change as our mind likes to keep us in our comfort zone as ultimately we know we are safe in repeating past behaviours because we're still here. We will stay in our comfort zone, even if we know it's not the best place for us to be, as we prefer what is familiar and routine to what is new and unknown.
Effective help and our own added self-awareness can help by allowing us to stop the behaviours that we do not like and that are damaging to ourselves and others around us.
Coping With Panic Attacks
A panic attack is the body's reaction to fear, however, it happens in normal situations when there is no need to feel fear. They are very common, occurring in about 5% of the population (1 in 20 people) and can be defined as a sudden feeling of fear, terror or apprehension and can be accompanied by some physical feelings such as:
- Pins and needles (mainly in the hands and feet)
- Dizziness
- Increased Heart-rate
- Increased Breath-rate
- Chest Pains
- Sweating
- Jelly-legs
- Difficulty in Breathing
- Dis-associative feelings (or feelings of unreality)
- Tingling Sensations
- Chest pains
Each sufferer will experience panic attacks in their own individual way. Often, unhealthy thoughts are present with these symptoms that can exacerbate the fearful feeling. Such thoughts can be - I'm losing control', 'I'm going to terribly embarrass myself', 'I'm going crazy' and 'I'm going to die'. These thoughts are common and understandable in light of the symptoms that are being felt - however, they can keep people feeling anxious, creating a vicious cycle and can then create a strong fear of having a panic attack (fearing the fear).
Often, the natural reaction is to leave the situation and to avoid it from then on. This brings temporary relief but increases the likelihood of further apprehension and can often start a negative cycle. For example, if a panic attack is experienced in a supermarket, we may avoid supermarkets. If a panic attack is then experience somewhere else, we have somewhere else to avoid and this can continue until the individual has a long list of places they feel they cannot go which can have a great impact upon their lives.
10 facts to help cope with panic attacks -
1 - Panic attacks are normal reactions that are exaggerated - they are not dangerous
2 - The feelings will soon pass - they are not harmful and nothing worse will happen
3 - Think in the here and now - thinking about what might happen is not helpful
4 - Accept the feelings and allow them to run through. This will make them disappear more quickly
5 - Rate you level of anxiety on a scale of 1 to 10 and observe the level as it decreases
6 - Stay in the situation. Avoidance is a short term coping strategy. By staying in the situation, you are proving to yourself that you can survive in that situation
7 - Take slow, deep breaths from you stomach. Say the word 'relax' as you breathe out
8 - Notice what is happening with your body - stay with the present, being in the here and now
9 - Consciously relax your muscles. Feel you shoulders drop and allow yourself to relax
10 - Concentrate on something else. Allow you attention to be absorbed into something different
Panic attacks occur for a number of reasons and it's when your fear reaction has become over-sensitive and is easily triggered. People who are tired, stressed or under lots of pressure are more susceptible to panic attacks. The feelings are not harmful and they do not indicate that there's anything wrong.
Understanding what is going on can mean that half the battle is won. It's always a good idea to have a sound understanding and there's lots of information and resources on the internet to help.
- Pins and needles (mainly in the hands and feet)
- Dizziness
- Increased Heart-rate
- Increased Breath-rate
- Chest Pains
- Sweating
- Jelly-legs
- Difficulty in Breathing
- Dis-associative feelings (or feelings of unreality)
- Tingling Sensations
- Chest pains
Each sufferer will experience panic attacks in their own individual way. Often, unhealthy thoughts are present with these symptoms that can exacerbate the fearful feeling. Such thoughts can be - I'm losing control', 'I'm going to terribly embarrass myself', 'I'm going crazy' and 'I'm going to die'. These thoughts are common and understandable in light of the symptoms that are being felt - however, they can keep people feeling anxious, creating a vicious cycle and can then create a strong fear of having a panic attack (fearing the fear).
Often, the natural reaction is to leave the situation and to avoid it from then on. This brings temporary relief but increases the likelihood of further apprehension and can often start a negative cycle. For example, if a panic attack is experienced in a supermarket, we may avoid supermarkets. If a panic attack is then experience somewhere else, we have somewhere else to avoid and this can continue until the individual has a long list of places they feel they cannot go which can have a great impact upon their lives.
10 facts to help cope with panic attacks -
1 - Panic attacks are normal reactions that are exaggerated - they are not dangerous
2 - The feelings will soon pass - they are not harmful and nothing worse will happen
3 - Think in the here and now - thinking about what might happen is not helpful
4 - Accept the feelings and allow them to run through. This will make them disappear more quickly
5 - Rate you level of anxiety on a scale of 1 to 10 and observe the level as it decreases
6 - Stay in the situation. Avoidance is a short term coping strategy. By staying in the situation, you are proving to yourself that you can survive in that situation
7 - Take slow, deep breaths from you stomach. Say the word 'relax' as you breathe out
8 - Notice what is happening with your body - stay with the present, being in the here and now
9 - Consciously relax your muscles. Feel you shoulders drop and allow yourself to relax
10 - Concentrate on something else. Allow you attention to be absorbed into something different
Panic attacks occur for a number of reasons and it's when your fear reaction has become over-sensitive and is easily triggered. People who are tired, stressed or under lots of pressure are more susceptible to panic attacks. The feelings are not harmful and they do not indicate that there's anything wrong.
Understanding what is going on can mean that half the battle is won. It's always a good idea to have a sound understanding and there's lots of information and resources on the internet to help.
Choosing the Right Therapist - Part 2
When it comes to counselling there are a number of different approaches that therapists use. In terms of choosing a therapist that is right for you it's important to have an understanding of the most common approaches to ensure that you get the right therapist and help you need to overcome any issues you may have. I've provided an overview of the most common approaches below:
Person Centred or Humanistic - This approach assumes that as human's, we are self actualising which means that we are always looking to improve ourselves to ultimately be all that we can be. It also assumes that when we are free of defences, we are constructive, genuine and trustworthy, indicating that our defences can cause many unwanted behaviours and ways of being.
This kind of therapist will primarily seek to create the right kind of environment so that you can begin to realise and achieve your potential. It's non-directive as all of the answers will come from you, therefore, if you're not looking for any guidance, but are looking to offload and find you own way, then this might be good for you.
Cognitive Behavioural Therapy (CBT) - This is based on the assumption that feelings and behaviour come mainly from thought (cognitions) and is a more directive approach than the Person-Centred way. By understanding and changing our thinking, we can begin to alter how we feel and our behaviour.
This kind of therapy looks to understand how we interpret our world and events and identify distorted thinking and to consequently make changes. This approach assumes that behaviour is learnt and the beliefs we have about ourselves and the world (which can often be mistaken or limiting) can pay a significant part to how we think, feel and behave. CBT tends to be a shorter term therapy than Psycho-Dynamic and Person-Centred.
Psycho-Dynamic - Freud was the founder of this approach and it believes that human's are motivated by inborn forces that drive our mental and physical behaviours where psychological malfunctioning comes from an imbalance between pleasure and displeasure.
This type of therapy is concerned with past experience to identify the inner you and how this has created your current self. 'The child is the father of the man' - Freud.
Integrative - This approach integrates the 3 main schools of psychology (listed above) in a structured manner to fit the client. This approach assumes that People are capable of change, Behaviour is purposeful, the therapeutic process has a beginning, middle and end (to explore, understand and act), the individual is the expert on themselves, People want to realise their potential (links to the self actualising tendency) and each individual is unique. Working integratively means that the therapist can utilise a range of therapeutic tools and skills to match your needs and requirements, rather than being restricted to just one way of working, meaning your therapy is often tailored to you.
Solution Focused - This approach is exactly as it sounds. It is concerned with looking at what is going right in your life, building on your strengths and helping you move forward. This way of working feels that focusing on the problem will allow you to re-experience it and often dramatises it, and although it acknowledges the past, it is more about looking at the here and now and seeing what needs to happen for the first steps to be taken. As a directive approach, it has links with CBT and is often termed as a brief therapy.
Person Centred or Humanistic - This approach assumes that as human's, we are self actualising which means that we are always looking to improve ourselves to ultimately be all that we can be. It also assumes that when we are free of defences, we are constructive, genuine and trustworthy, indicating that our defences can cause many unwanted behaviours and ways of being.
This kind of therapist will primarily seek to create the right kind of environment so that you can begin to realise and achieve your potential. It's non-directive as all of the answers will come from you, therefore, if you're not looking for any guidance, but are looking to offload and find you own way, then this might be good for you.
Cognitive Behavioural Therapy (CBT) - This is based on the assumption that feelings and behaviour come mainly from thought (cognitions) and is a more directive approach than the Person-Centred way. By understanding and changing our thinking, we can begin to alter how we feel and our behaviour.
This kind of therapy looks to understand how we interpret our world and events and identify distorted thinking and to consequently make changes. This approach assumes that behaviour is learnt and the beliefs we have about ourselves and the world (which can often be mistaken or limiting) can pay a significant part to how we think, feel and behave. CBT tends to be a shorter term therapy than Psycho-Dynamic and Person-Centred.
Psycho-Dynamic - Freud was the founder of this approach and it believes that human's are motivated by inborn forces that drive our mental and physical behaviours where psychological malfunctioning comes from an imbalance between pleasure and displeasure.
This type of therapy is concerned with past experience to identify the inner you and how this has created your current self. 'The child is the father of the man' - Freud.
Integrative - This approach integrates the 3 main schools of psychology (listed above) in a structured manner to fit the client. This approach assumes that People are capable of change, Behaviour is purposeful, the therapeutic process has a beginning, middle and end (to explore, understand and act), the individual is the expert on themselves, People want to realise their potential (links to the self actualising tendency) and each individual is unique. Working integratively means that the therapist can utilise a range of therapeutic tools and skills to match your needs and requirements, rather than being restricted to just one way of working, meaning your therapy is often tailored to you.
Solution Focused - This approach is exactly as it sounds. It is concerned with looking at what is going right in your life, building on your strengths and helping you move forward. This way of working feels that focusing on the problem will allow you to re-experience it and often dramatises it, and although it acknowledges the past, it is more about looking at the here and now and seeing what needs to happen for the first steps to be taken. As a directive approach, it has links with CBT and is often termed as a brief therapy.
Choosing the Right Therapist - Part 1
The NHS and Government are in the midst of their initiative - Improving Access to Psychological Therapies which is pretty much as it sounds. It was found that there are a number of barriers to people gaining the support and help they may benefit from such as lack of NHS counsellors, long waiting lists, lack of awareness of what is available and the perceived stigma attached with seeking psychological support.
Seeking any kind of therapy is a very strong and courageous choice as by this time you're likely to have admitted that there is an issue (or number of issues), that you may benefit from having another person help you and that you are ready to face the issue to move forward in your life.
The relationship you have with your counsellor is very important and has a big effect on how you work together and ultimately, influences the benefits you gain from your sessions. It is therefore worth investing a little time to choose the right therapist for you.
Where do you go and who do you choose?
The Internet is great place to start using a search engine like Google or established directories such as Yell or Thompson. The major counselling organisations such as the British Association for Counselling and Psychotherapy or the United Kingdom Council for Psychotherapy (UKCP) have directories on their website for their members to advertise. Telephone directories or advice from doctors can also be good pointers.
In terms of seeking counselling, therapists work in different ways using different psychological theories to underpin their methods.
Tips to remember when looking for a Counsellor -
1 - You may want to choose a therapist who works in a way that you're drawn to. Each therapist is likely to state how they work on their website or when asked.
2 - Gather information - look at their website or do they advertise in a directory that provides information about them.
3 - What are your thoughts about how they present themselves? How you feel about this will give an indication about how you may feel about them.
4 - You may want to call and talk to them. This can give a valuable insight into how you may feel when you're with them. If you do not feel they are right for you, then move onto the next therapist.
5 - You may want to email them as again, this may give an insight into whether you feel you'll be able to work together.
6 - Ensure they are qualified to a minimum diploma level.
7 - Ensure they are members of a reputable organisation such as the British Association for Counselling and Psychotherapy or the United Kingdom Council for Psychotherapy (UKCP). The organisations ensure that therapists work within a strong and comprehensive framework for ethical practise.
8 - Ask all the questions you want - via telephone or email. Remember, your therapy is for you and it's important you have all the information you require to make the choice that's right for you.
9 - Do they offer a free consultation - if so, you may want to book one as this will allow you to meet them and gain a feel for them.
10 - Never feel obligated or feel pressured to book an appointment. Book when you feel the time is right for you.
11 - Have a try - You've nothing to lose by trying a few different therapists to see which one fits for you.
12 - Do not give up. If you've been to counselling and found it to be of little help, it may mean that the therapist didn't fit for you or their approach didn't fit. Don't give up though and try to find another.
Seeking any kind of therapy is a very strong and courageous choice as by this time you're likely to have admitted that there is an issue (or number of issues), that you may benefit from having another person help you and that you are ready to face the issue to move forward in your life.
The relationship you have with your counsellor is very important and has a big effect on how you work together and ultimately, influences the benefits you gain from your sessions. It is therefore worth investing a little time to choose the right therapist for you.
Where do you go and who do you choose?
The Internet is great place to start using a search engine like Google or established directories such as Yell or Thompson. The major counselling organisations such as the British Association for Counselling and Psychotherapy or the United Kingdom Council for Psychotherapy (UKCP) have directories on their website for their members to advertise. Telephone directories or advice from doctors can also be good pointers.
In terms of seeking counselling, therapists work in different ways using different psychological theories to underpin their methods.
Tips to remember when looking for a Counsellor -
1 - You may want to choose a therapist who works in a way that you're drawn to. Each therapist is likely to state how they work on their website or when asked.
2 - Gather information - look at their website or do they advertise in a directory that provides information about them.
3 - What are your thoughts about how they present themselves? How you feel about this will give an indication about how you may feel about them.
4 - You may want to call and talk to them. This can give a valuable insight into how you may feel when you're with them. If you do not feel they are right for you, then move onto the next therapist.
5 - You may want to email them as again, this may give an insight into whether you feel you'll be able to work together.
6 - Ensure they are qualified to a minimum diploma level.
7 - Ensure they are members of a reputable organisation such as the British Association for Counselling and Psychotherapy or the United Kingdom Council for Psychotherapy (UKCP). The organisations ensure that therapists work within a strong and comprehensive framework for ethical practise.
8 - Ask all the questions you want - via telephone or email. Remember, your therapy is for you and it's important you have all the information you require to make the choice that's right for you.
9 - Do they offer a free consultation - if so, you may want to book one as this will allow you to meet them and gain a feel for them.
10 - Never feel obligated or feel pressured to book an appointment. Book when you feel the time is right for you.
11 - Have a try - You've nothing to lose by trying a few different therapists to see which one fits for you.
12 - Do not give up. If you've been to counselling and found it to be of little help, it may mean that the therapist didn't fit for you or their approach didn't fit. Don't give up though and try to find another.
How Does Counseling Work?
Counselling is a talk therapy and many people gain great benefits from being able to openly and safely explore their inner world. Gaining a greater understanding and self awareness can often be the first steps towards making positive change or experiencing your world in a better way.
We are unique and as individuals we are the greatest experts on ourselves as only we know how we feel about any specific subject or in any given situation. No one can tell us how we're feeling or what we're thinking even though people will often try to guess our thoughts and feelings. When this happens, it's usually the other person trying to project their own thoughts and feelings onto us.
Counselling aims to help the individual find their own way forward and allow them to be their authentic self. Often we can get caught up in what's expected of us or how society dictates we should be rather than ensuring our own personal needs are met.
People come to counselling for a number of reasons such as - To offload their thoughts and issues, to solve a specific issue, to improve their current circumstances, to cope better with life, to explore their inner selves, to cope with anxious thoughts and feelings, to gain greater self awareness, to improve their relationships with others, to move forward if they are feeling stuck, to find out who they are and many many more.
Talking openly in a safe environment can help you begin to piece together the parts of you that are most important and it can allow you to become more self aware. For example, there may be times when we display unwanted behaviours as a way of protecting ourselves. By being aware of our defense mechanisms and what triggers them, we can begin to live in a happier and more balanced way by not allowing these behaviours to develop.
Added awareness can often lead to us wanting to make positive changes and sometimes, the very smallest of change can have great effects. For example, being aware of the tone you use when talking to others and understanding the likely reaction you receive can allow you to alter this and observe the difference this makes.
By talking, it allows you to process more clearly and deeply. By having a professional with you, it can allow you to look at things you may be missing, take on board a different view point and allow you to delve deeper beneath the surface.
We are unique and as individuals we are the greatest experts on ourselves as only we know how we feel about any specific subject or in any given situation. No one can tell us how we're feeling or what we're thinking even though people will often try to guess our thoughts and feelings. When this happens, it's usually the other person trying to project their own thoughts and feelings onto us.
Counselling aims to help the individual find their own way forward and allow them to be their authentic self. Often we can get caught up in what's expected of us or how society dictates we should be rather than ensuring our own personal needs are met.
People come to counselling for a number of reasons such as - To offload their thoughts and issues, to solve a specific issue, to improve their current circumstances, to cope better with life, to explore their inner selves, to cope with anxious thoughts and feelings, to gain greater self awareness, to improve their relationships with others, to move forward if they are feeling stuck, to find out who they are and many many more.
Talking openly in a safe environment can help you begin to piece together the parts of you that are most important and it can allow you to become more self aware. For example, there may be times when we display unwanted behaviours as a way of protecting ourselves. By being aware of our defense mechanisms and what triggers them, we can begin to live in a happier and more balanced way by not allowing these behaviours to develop.
Added awareness can often lead to us wanting to make positive changes and sometimes, the very smallest of change can have great effects. For example, being aware of the tone you use when talking to others and understanding the likely reaction you receive can allow you to alter this and observe the difference this makes.
By talking, it allows you to process more clearly and deeply. By having a professional with you, it can allow you to look at things you may be missing, take on board a different view point and allow you to delve deeper beneath the surface.
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