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 

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

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!