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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.”
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Try using this, it may be hard to begin with but will become second nature if you persevere..
Just pause for a moment
Notice your breathing as you breath in and out - use 7/11 breathing technique
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.
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.
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.
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.
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.