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Jaqui Supple Counselling, Thame, Oxfordshire - logo

07977904067

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Depression

Common misconceptions about therapy

Therapy is helpful for anyone experiencing mental health symptoms. Yet, there is a lot of misinformation out there about the process that you may hear and believe. These stereotypes, misconceptions, and lies can be monstrous obstacles inhibiting people from seeking the help they may need.

"All therapy is the same.”

“Just talking about my problems won’t do anything.”

“I already have a good support system. Therapy won’t add any value.”

“Therapy is for crazy people.”

“Therapists only tell people what to do.”

“I’ll be forced to take medication.”

Follow the link below for more information

https://www.psychologytoday.com/us/blog/modern-mentality/201804/six-lies-you-might-believe-about-therapy?utm_source=FacebookPost&utm_medium=FBPost&utm_campaign=FBPost

Break the chain

This is great fpor helping anxiety, unwanted thoughts and negitivity

Try using this, it may be hard to begin with but will become second nature if you persevere..

STOPP !

Just pause for a moment

TAKE A BREATH

Notice your breathing as you breath in and out - use 7/11 breathing technique

OBSERVE

  • What thoughts are going through your mind right now?
  • Where is your focus of attention?
  • What are you reacting to?
  • What sensations do you notice in your body?

PULL BACK - PUT IN SOME PERSPECTIVE

  • What's the bigger picture?
  • Take the helicopter view.
  • What is another way of looking at this situation?
  • What advice would I give a friend?
  • What would a trusted friend say to me right now?
  • Is this thought a fact or opinion?
  • What is a more reasonable explanation?
  • How important is this? How important will it be in 6 months time?
  • It will pass.

PRACTISE WHAT WORKS - PROCEED

  • What is the best thing to do right now?
  • Best for me, for others, for the situation?
  • What can I do that fits with my values?
  • Do what will be effective and appropriate.

HOW TO USE STOPP

  • Practise the first two steps often for a few days - many times every day at any time.
  • Read through the steps often.
  • Carry written reminders with you (use the printable resources below).
  • Practise STOPP by running through all the steps several times a day, every day...when you don't need it.
  • Start to use it for little upsets.
  • Gradually, you will find that you can use it for more distressing situations. Like any new habit or skill, it will become automatic over time.

THE STEPS EXPLAINED

STOP!

Say it to yourself, in your head, as soon as you notice your mind and/or your body is reacting to a trigger.

Stop! helps to put in the space between the stimulus (the trigger, whatever we are reacting to) and our response.

The earlier you use STOPP, the easier and more effective it will be.

TAKE A BREATH

Breathing a little deeper and slower will calm down and reduce the physical reaction of emotion/adrenaline.

Focusing on our breathing means we are not so focused on the thoughts and feelings of the distress, so that our minds can start to clear and we can think more logically and rationally.

OBSERVE

We can notice the thoughts going through our mind, we can notice what we feel in our body, and we can notice the urge to react in an impulsive way. We can notice the vicious cycle of anxiety, sadness or anger.

Noticing helps us to defuse from those thoughts and feelings and therefore reduce their power and control.

PULL BACK / PUT IN SOME PERSPECTIVE

The thought challenging of CBT. Thinking differently.

When we step back emotionally from a situation, and start to see the bigger picture, it reduces those distressing beliefs. We can do this by asking ourselves questions.

PRACTISE WHAT WORKS / PROCEED

This is the behavioural change of CBT. Doing things differently.

Rather than reacting impulsively with unhelpful consequences, we can CHOOSE our more helpful and positive response.

Managing Anxiety

https://www.theguardian.com/lifeandstyle/2018/may/21/seven-ways-to-manage-anxiety

Seven ways to manage anxiety

While we all get anxious, for around 5% of the UK population, generalised anxiety disorder (GAD) can become chronic. But there are numerous approaches to managing the symptoms

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