Pet Bereavement Counseling
There has been increased recognition of the importance that pets have in the lives of individuals and families ( Lagoni, Butler, & Hetss, 1994). Pets provide people with companionship and the chance to love something outside of themselves. It is little wonder when a pet dies people often experience a deep sense of loss and grief.
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The week of Sounds.
In the office, on the bus, on a park bench - wherever you find yourself, your surroundings are alive with a range of everyday sounds that we take for granted. This week, dedicate 5-10 minutes each day to really take in the sounds.
As you notice each sound - the whirring of traffic, the murmuring of voices, the clicking of a colleague's keyboard, the pitter-patter of rain - try not to judge them as pleasant or unpleasant sounds, simply dive into the natural sensation of hearing.
Try closing your eyes to really bring your hearing to the forefront.
Being mindful of a single sense like hearing makes us appreciate how effective our senses are and how lucky we are to have them.
Social Anxiety is a condition in which you experience high levels of anxiety about being criticised or judged by others in a negative way. This can lead to high levels of fear about your ability to cope in social situations.
There is no magic solution or quick fix method that can cure you of social anxiety.
But, in graded steps, CBT techniques (Cognitive Behavioural Therapy), together with encouragement can help you devise and implement strategies to grow again in confidence and give you the ability to deal with social situations again.
The best way to describe a panic attack is:
An intense short period of anxiety without any obvious explanation such as an external threat or medical reason.
The main symptoms that can be experienced with a panic attack can include: breathlessness, faintness, nausea, chest pain, irregular heartbeat, feeling tired.
The main trigger in panic attacks is often the fear that you are going to have a panic attack.
And many sufferers think that they are about to die or having a heart attack.
But however uncomfortable they are, they are not life threatening.
CBT (Cognitive Behavioural Therapy) offers ways of identifying the thinking patterns that are reinforcing this belief and causing you to panic.
I will assist you in retaining yourself to cope with the irrational fear of panicking, so that you can begin to take control of the situation again and enable you to increase your ability to cope with your panic attacks if they happen.
And more importantly: lessen your fear of them.
Progressive Muscle Relaxation.
With schools closed and many parents working from home, without childcare for the foreseeable future, it's hard no to start spiralling. Responsibilities seem endless, the situation dire, and it seems like the time to your self has become a thing of the past.
These are trying times, but incorporating progressive muscle relaxation into your daily routine can help anxiety and decrease stress.
Deciding to set time aside each day to practice progressive muscle relaxation is a great place to start.
Our body respond automatically to stressful situations and thoughts by becoming tense.
In a progressive muscle relaxation each muscle group is tensed in turn, and the tension is then released.
This relaxes the muscles and allows you to notice the contrast between tension and relaxation.
Relaxation should be enjoyable. So if any part of the exercise is too difficult, skip it for the moment and go to the next one. If you have any injuries you may wish to leave out that part of the exercise.
Lie down flat on your back, on a firm bed, a couch, or on the floor. Support your head and neck with a pillow or cushion. Alternatively sit in a comfortable chair with your head well supported. Close your eyes if you are comfortable doing so.
Focus your attention in sequence on different parts of your body.
Go through each sequence three times.
1. Tense & Release. Tense that body part, hold it for a few moments, then relax.
2. Lightly Tense & Release. Tense that body part with just enough tension to notice. Then relax.
3. Release only. Just pay attention to each muscle group and decide to relax it.
1. Right hand & Arm. (clench the fist & tighten the muscle in the arm)
2. Left hand & Arm.
3. Right leg. (tense the leg, lifting the knee slightly)
4. Left leg.
5. Stomach & Chest.
6. Back muscles. (pull the shoulders back slightly
7. Neck & Throat. (push the head back slightly into the pillow/surface)
8. Face. (scrunch up the muscles in your face)