And Breathe ….


Day 5. Today’s top tips. 

Take care of yourself. You need to be healthy mentally and physically if you’re looking after others. Self care is paramount. Have a quiet hour every day. Read, meditate, do yoga, have a relaxing bath or pamper. Being calm boosts your immune system. 
A word about worry. Helpful worry keeps you safe – taking precautions like self distancing. Unhelpful worry can lead to overwhelm and panic. Repetitive thoughts that focus on worst case scenarios result in behaviour like panic buying, overthinking and searching for and consuming catastrophic information. 
Get outside in the fresh air and exercise every day. Currently in the UK you can go for a walk, run or cycle once a day. Make sure you do it. Eat healthily and drink water. 
Finally….Breathe! Slow, deep breathing with a longer outbreath will calm you down mentally and physically. 
I hope these tips have been helpful. Please share them with anyone who might benefit  😊
#experttoptips #psychologicalwellbeing #mindmakeover #helpforanxiety 

Today’s top tips


Day 4. Here are today’s top tips. 
Stay connected to others. Physical social distancing is essential right now, but you can still maintain relationships online or by phone. Arrange an online cuppa with a friend. 
Do something creative. Your brain needs stimulation to stay healthy and being cooped up at home for 3 weeks doesn’t help. You have an opportunity to learn a new skill, do an online course, make something or try anything novel. 
You will remember this time in years to come. Make it an adventure and do it well. 
More top tips from the experts tomorrow! Please share the tips with anyone struggling 😊
#experttoptips #psychologicalwellbeing #mindmakeover #helpforanxiety 

More Top Tips for controlling anxiety


Day 3. Here are today’s tips. 
Have a sense of purpose. Make plans for the future so you can focus on something beyond now. 
Listen to music that lifts your mood. It can transport you to a better place and help you engage with another world. 
Set boundaries. Make sure you don’t overwork if you’re working from home – stick to day job hours. Everyone also needs a bit of personal space and time alone. Agree with other members of the family how you will get a bit of time for yourself every day. 
More top tips from the experts tomorrow! Please share the tips with anyone struggling 😊
#experttoptips #psychologicalwellbeing #mindmakeover #helpforanxiety 

Top tips for managing anxiety


Day 2. I’ve been gathering information from some psychologist colleagues so that I can offer some top tips from the experts for controlling anxious thoughts and feelings. 

I will post a few across the coming days. Here are today’s thoughts. Let me know if you find it helpful 😊
Build a routine for these changed circumstances. This allows you to control the controllables. Give your day some structure. 
We are all feeling a bit strange under these new conditions. You may be sad or irritable or scared. Accept your feelings without judging them. Right now, it’s natural to go up and down emotionally and there is no right or wrong. Notice your feelings then let them go. This helps you increase tolerance of the uncertainty, reduce feelings of anxiety and stop panic. 
Be mindful of your information sources. I’ve seen lots of conspiracy theories being shared on social media, which stir up unhelpful emotions. Use a trusted source and don’t check in too often. 
More top tips from the experts tomorrow! Please share the tips with anyone who may benefit 😊
#experttoptips #psychologicalwellbeing #mindmakeover #helpforanxiety 

Protection with Projection!


Human behaviour can be interesting and complex. Most people are familiar with the term ‘defence mechanism’ as it has become part of our common language. Did you realise that the origins are from psychoanalysis, a personality theory developed by Sigmund Freud as a way of understanding the conflicts within ourselves?

Take the idea of Projection for example.

Projection is a psychological defence mechanism. It is employed subconsciously as a way to cope with troubling feelings like anxiety or guilt. A person may attribute characteristics they find unacceptable in themselves to another person, as the alternative is to admit to or deal with those feelings within themselves. For example, you might behave selfishly and that creates guilt and anxiety. In order to feel better, you deny that you are the selfish one and blame someone else.

You can see how this can create problems, especially in our relationships with others.

Defence mechanisms are a normal part of human functioning and often don’t create too many long term problems. However, some people find that they are damaging relationships, at work or in their personal lives, because they are not coping with underlying anxiety in a more positive way.

Talking with a skilled psychological practitioner can help you become more aware of patterns of behaviour that are not serving you well. Perhaps you recognise that there are defence mechanisms at play in your own behaviour but don’t know how to change your response. Working with a professional will help you identify and shift unhelpful responses to ones that are more beneficial, and relieve the associated stress and anxiety.

How to be the real you!


Are you interested in becoming the person you truly want to be?

Perhaps you’ve already tried various ways of doing this without experiencing lasting change? Do you see yourself as a constant worrier, a binge eater, a victim or even as inferior to other people?

You are born with a blueprint or potential to be your ‘ideal’ person – but throughout life, things get in the way. Maybe significant people who leave an imprint on the way you see yourself, upsetting experiences, life events that have a negative impact, and your associated coping mechanisms, beliefs and behaviour. Whatever has happened, the blueprint for your true self is still there. I help you realise that potential and ‘reboot’ the real you!

Unlike traditional talking therapies, my sessions are very practical. My work is based in modern, effective methods developed from scientific knowledge of how the brain works. I teach you how to rewire unhelpful responses, negative emotions and patterns of thinking. You stop those old patterns in their tracks and change to new positive ways of responding – and you actually experience this happening in session!

Modern therapy has truly transformed the way I work and most of my work comes via referral from satisfied clients.

Contact me to find out more or have a look at my website: http://www.mindmakeover.co.uk/BWRT

Practical, Positive Psychology

Think about what you think!


I was working with someone recently who was severely limiting their freedom by worrying too much about what other people think. The fear of being judged or criticised was stopping any fun or enjoyment in life.

How quick we are to disregard our own feelings and adopt those of someone else. Perhaps you’ve had experiences of doing this yourself – you might think something looks good when you are buying it, yet will turn against it if someone makes an offhand negative remark. We can be truly happy with our lot, until we find out that someone we don’t even like has more. In the same way, we don’t always feel good about what we have achieved until someone else validates it.

I often discuss with clients seeking help that we can control how we think, but we can’t control what other people think – especially about us. You can see therefore, that putting yourself at the mercy of other people’s opinions and trying to gain the approval of others leads to difficulties.

Much better to not concern yourself with what other people think. Think about what you think!

Top tip for difficult times


Years ago I came across this idea and found it enormously helpful when going through difficult times.

Often life isn’t easy, and sometimes it certainly doesn’t feel fair. The goalposts move all the time. So, when life gets you down, remember that you are the product of a very long line of ancestors stretching back through time. They survived the worst adversities, difficulties and struggles. Those ancient battles and plagues you see in documentaries – your ancestors survived them all. It’s their genes and their blood that are part of you right now.

You have inherited all of their courage and resilience. You are their direct descendant and you are capable just as they were. You can do it!

Change and commitment


How good are you at recognising when you need to change – and doing it?

Last week I was in the inevitable queue at the supermarket. A great opportunity for people watching!

One man chose to queue in a short line and decided to stay there, despite other lines moving faster and his line remaining very slow. A teenager started in one line, but changed repeatedly, trying to find the fastest way through the checkout without much success. I saw an opportunity and changed once to a faster moving queue, but then stayed with it. Which type are you?

Just because you’ve started down one path doesn’t mean you have to stay there forever, especially if it turns out to be a bad choice. In the same way, chopping and changing incessantly doesn’t necessarily get you a better outcome. In the end I got through the checkout before either of the others.

It’s not that important a choice at the supermarket, but when it comes to the big decisions in life, it takes courage to decide to make a change, and to know when to commit to your choices!

Why it’s ok to ask for help


A fledging starling was in my garden this morning. The parent bird was busy collecting bugs, whilst the youngster sat helplessly on the patio unable to fly away if danger arrived. It reminded me of this quote attributed to Marcus Aurelius:

“Don’t be ashamed of needing help. You have a duty to fulfill just like a soldier on the wall of battle. So what if you are injured and can’t climb up without another soldier’s help?”

Most people expect to always be able to solve the problems life throws at them. I’ve worked with clients who worried about asking for help, believing they should be able to do it all on their own.

When we are born, we are all completely helpless and rely on others to help us grow and learn, just like that fledgling. It is ok to ask for help and you don’t have to face anything on your own. It doesn’t mean you are weak, or stupid or worthless and it is not something shameful. If you need support, then like the soldier who is injured, help is there for the asking.

To check out the different approaches that might help you, have a look at the Therapy pages on my website: http://www.mindmakeover.co.uk