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Showing posts from May, 2021


MONDAY MOTIVATION FINDING CHANGE, PROGRESS, TRANSITIONS AND/OR RECOVERY TRICKY? If so, read towards the end, there is also a little activity you can do to determine what change means to you. FINDING CHANGE, PROGRESS, TRANSITIONS AND/OR RECOVERY TRICKY? Well, that's because it is. Do you want change to happen, but maybe, at the same time, you don't want anything to change? Maybe change seems daunting or scary. Perhaps you feel ambivalent about change? As many of you will know, change can be frightening, daunting and something we might want and not want at the same time. This is natural and understandable; after all, you the problem or concern you are struggling with (e.g. eating disorder, anxiety, worry, stress, low mood, etc.) has 'helped' you in some way, albeit in an unhealthy and unhelpful way. It's probably become your safety net, safe haven, comfort blanket; so to change can be anxiety-provoking and scary. Change is necessary though, in small steps, at YOUR p

Develop your Assertiveness Skills

 DEVELOP YOUR ASSERTIVENESS SKILLS * Are you sick of being taken advantage of at work, by family or in relationships? * Always find putting others before yourself? * Ever feel stressed and exhausted at the end of the week because your are meeting everyone else's need, but no-one meets yours? *Maybe you can't say 'no' and end up doing things or going places you either don't want to go to or have no time for. * Perhaps you don't have a lot of confidence or worry that if you don't go along with what others are doing/saying, they will think badly of you or criticise you. What stops you eing more assertive? Not being assertive can led to low self-esteem, lack of confidence, stress, anxiety and difficulties with relationships. We can also often feel drained and taken advantage of when we just go along with others and don't stand up for ourselves or our needs and views. Assertiveness is a tricky business as we are often taught, from an early age, that we 's


Monday Motivation This week's #MondayMotivation looks at the 'Coping Toolbox' (see phot below). When you are feeling stressed, overwhelmed, anxious, angry, upset or have emotions and thoughts and feelings that feel 'too much' for you in the moment, try turning to a little 'Coping Toolbox' for some in-the-moment support and grounding.   The picture below makes some suggestions about what to add to your 'Toolbox'. Some of thes might be right for you and some might not be. Some might work for a while and some might work all the time. You choose what to put in your 'Toolbox' and if you want to ever change anything about it. I hope the picture below offers you a wee starting point. Good luck with building your own 'Toolbox'. And remember, if you need any help with it or need some additional support or need to talk to someone about what you're going through, you know where we are, just get in touch.   All the best,  Alexandra  Citizen1

Mental Health Awareness Week 2021: Nature

It's Mental Health Awareness Week 2021 this week and the theme is nature. I think we have come to appreciate the importance of the natural world that we live in during the past year of us all struggling with the covid-19 pandemic. Being stuck at home with work, kids, families, the same old films and TV every week has helped us appreciate the power and impact that nature and our fellow animals can have on our wellbeing and mental health. Of course, many have not been lucky enough to be able to access a garden or outside space at all, and we have heard from many of our clients the difficulties that has led to with regards their mental health. Getting outdoors, even if just to hear the birds sing or feel the sun on our face can make such a difference to our physical and mental wellbeing. I personally love being near the water and I am a big animal lover. Many of our clients enjoy this too and have felt their mental health struggle because they cannot be part of nature during lockdown


  GRIEF, LOSS AND BEREAVEMENT Grief and loss is complicated and messy. There's no simple way of putting it. That's how it is. In therapy and counselling, we often hear clients say that family and friends keep telling them that 'you should be over this by now'; 'how can you still feel sad about X' or even 'pull your socks up and get over it' (I have to admit, I shriek inside when I hear that, arghhh!). The thing is, hearing these things 1) isn't helpful or validating; and 2) misses the point when it comes to grief, loss and bereavement. We can also experience grief, loss and bereavement for lots of different things: it's not just in response to the loss of a loved one. We can experience this in relation to the loss of a beloved parent, friend, colleague or pet. We can experience it in relation to loss of health, a job, moving house/location, loss of elements of our identity, a interest/hobby, an object that had meaning for us, something in our e

Types of Body Image Concern

  BODY IMAGE Did you know that many different types of body image concerns and problems exists? The main types of body image concern include: * Body Dysmorphic Disorder (BDD) * Muscle Dysmorphia * Skin Disorders/Disfigurement * Eating Disorder-Related (over-evaluation of shape and weight) * Amputee Identity Disorder (AID) * Trichotillomania * Body Modification and Self-Mutilation * Psychogenic Excoriation/CSP/Dermatillomania We often consider body image only in terms of weight, shape and appearance (we call this 'overevaluation of weight and shape in eating disorders). However, body image is much more than that and it's not just about appearance: when considering body image, especially in psychotherapy and counselling, we must also consider how one experience's their body physically, appearance-wise, spatially, emotionally/psychologicially, socially, and existentially. Body image concerns are often also aligned with eating disorders. However, they are not eating disorders a