Sophie Bice Counselling

16/11/2021

We are always living in relation to others. Relationships are one of the most complex and also one of the most frequently discussed things in therapy. Here are some interesting things to consider when thinking about your own relationships.

05/10/2021

We can all get caught up in the comparison trap and it nearly always has a negative impact. Try and shift the focus to what you have and what’s important to you. Live to your own values and expectations and not those of others. And most of all be kind to yourself.

20/07/2021

Tips for easing back into life without restrictions!
Yesterday was so called ‘Freedom Day’ but for many it will mean increased anxiety as life returns to “normal”

❓What even is normal? We can’t go back, you can only move forward with a ‘new normal’ that works for you.

🐢 It’s okay to take things slowly and move at your own pace.

😷 You can set your own boundaries and choose to keep some measures in place if you feel more comfortable or safe doing so.

⛔️ Saying NO to things you don’t feel ready for just yet is absolutely fine. Listen to yourself and base your decisions on what feels right for you.

💪 Gradually build up your resilience and tolerance by setting small challenges for yourself. Be kind to yourself if you don’t manage the first time and remember to acknowledge what you have achieved.

💻 Talk to your workplace and discuss options for flexible working to suit your needs. Many organisations are allowing flexibility even if you are required to return to the office.

👀 Focus on staying in the present, worry and anxiety are past and future focused. You can only live in the now. Try mindfulness and breathing exercises to help.

🗣 Share how you’re feeling with someone you trust. And remember whatever you are feeling is okay.

29/01/2021

Such an important message.

18/01/2021

A little humour for a Monday morning....not sure who created this cartoon, but it feels pretty relatable right now!

Human connection and contact is such an important contributor to good mental health. We are not designed to live in isolation.

Remember to pick up the phone, text, zoom, WhatsApp video, facetime, or use whatever video connection available to stay connected with friends and family if you can.

Better still meet 1 person outside for a walk and a chat! A tripple whammy for improving your mood with exercise, nature and connection 🙂

06/01/2021

Anxiety is understandably high for many people at the moment.

It is important to remember that anxiety is not a permanent state and anxious thoughts are often inaccurate or based on future fears rather than reality.
These reminders will help ground you in the present moment and restore a more balanced perspective.

05/11/2020

As we start our second UK lockdown it is important to focus on small ways that will help us cope and remain resilient.
Here are 5 Top Tips to help you navigate your lockdown.

13/10/2020

DIAPHRAGMATIC BREATHING is one of the most beneficial ways to take back control of your body and stop feelings of stress and anxiety.

We might not be able to control or have a choice about the stressors we encounter but we always have a choice about how we respond and we can take control of our responses and reactions to them.

When we are anxious or stressed our bodies perceive a threat and go into the fight, flight or freeze response.

In this "COVID" uncertain world we are being flooded with negative news stories and an ever changing set of rules to live by. We are all experiencing a range of emotions, all real and all valid.

It's not surprising we find ourselves feeling more stressed and anxious.

When our bodies go into fight, flight or freeze response we are flooded with cortisol - the stress hormone.

Diaphragmatic breathing engages the parasympathetic nervous system that does the opposite, it relaxes and calms the body, slows the heart rate, returns the digestive system to normal and relaxes the muscles.

The simple act of breathing deeply from our diaphragms will help you triumph over stress and anxiety.

SO TRY IT!! NOW!!
BREATHE IN - BREATHE OUT DEEPLY FROM YOUR BELLY

13/10/2020

Wondering how many of you will identify with this? Or perhaps you have felt hurt, rejected, or angry at a friend who takes a long time to get back to you or doesn't appear to be making the effort?
This is a lovely illustration of how we sometimes need to read between the lines to gain a better understanding of what is going on.

08/10/2020

Counsellors will often talk about being authentic but what does it mean?

Well I'm pretty certain you will have had times when you have faked a smile, acted excited or energised when in reality you are grappling with some internal battle that you don't want to share with the world.

How many times has someone asked "how are you"? For you to automatically respond with "fine" when you feel totally the opposite?

So why do we do feel the need to do that?

Well somewhere along the line we have taken on board the message that in order to be liked/accepted/loved we must present ourselves in a way that makes others feel good. The fear of not being liked/accepted/loved if we show our authentic self is what keeps us repeating the same patterns of behaviour. Anxiety and depression can develop from not being true to ourselves and ignoring our own needs.

The concept of being authentic is simple really.
It means we are able to share all of ourselves, to accept, own and share our mistakes, our failures and our flaws, not just our successes and postive aspects of self.

Social media is full of grids and feeds depicting seemingly perfect lives. This is not authenticity, it is a filtered snapshot into someone else's world. Often created to draw you in.

Whilst the concept of authenticity is simple the reality can be harder. Being authentic means being true to yourself, recognising your own worth, without requiring validation from others. Being able to let go of doing things or making decisions based on pleasing others in order to feel liked or to seek approval.

It is accepting and embracing both your strengths and weaknesses. It is learning to love your vulnerability because being vulnerable means you are able to be open, even if it risks experiencing difficulties emotionally or physically.

Being authentic means knowing we can have our own thoughts, opinions, and values. That we can voice and act on those even if that means feeling or doing something different to others. Because being authentic requires letting go of living in a way we think we are supposed to based on conditions or expectaions placed on us by others but that do not fit with our own core values or beliefs.

This doesn't mean selfishly and blindly speaking and acting without concern or care for others, it means loving and accepting yourself for who you are and being able to share yourself honestly with those around you. It is BEING YOU, in all your true splendour and glory.

We are all unique and that is the beauty of authenticity. Yours will be different from another, and that is the richness and diversity of life and living.

30/09/2020

I often hear people say "I'm so OCD". OCD is in fact a condition much more complex than liking things a certain way. This article helps explain the myths and realities of OCD.

People with OCD don't lack willpower, and they can get better.

28/09/2020

Taking care of and paying attention to your mental health is just as important as taking care of your physical health.