The Psychological Wellness Group

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The Psychological Wellness Group

The Psychological Wellness Group offers psychological support to individuals experiencing mental health difficulties.

They also offer wellness workshops to corporations to support thier employees with work related mental health difficulties.

10/09/2022

Today is World Sucide Prevention Day 💛🧡

When we are struggling it can be common to have suicdal thoughts. You may be feeling very alone, hopeless or confused.

Just speaking to someone can help lift that weight of your shoulders.

Remember you are not alone and there will always be someone there to listen.

If you're struggling with difficult thoughts the following organisation are available

- Samaritans 116 123
- Text SHOUT to 85258
- Saneline on 0300 304 7000
- If you're under 35 years old Hopeline on 0800 068 4141

***deprevention ***deawarenessmonth ***de

09/05/2022

This years theme for mental health awareness week is...... LONELINESS.

Loneliness is not something you can see, it is how we feel. There will be times we experience periods of Lonelinesszl. Some people experience long term Loneliness which can have a significant impact on their mental health.

08/05/2022

These days it can be very easy to compare ourselves to others especially on social media. When we self compare we determine our worth on how we see ourselves compared to others. This can lead to feelings of sadness , anxiety and resentment.

Researchers have found that practising self compassion can lead to greater happiness, better relationships, less anxiety and also increase resilience.

A simple way of being more compassionate to your self is...
1. Acknowledge and accept your feelings at the moment. Remember your feelings are valid!
2. Breathe deeply and bring to mind what qualities you have
3. Ask yourself how would I speak to my friend if they felt like this.
4. Be caring and loving to yourself.

More on self compassion to come soon

03/05/2022

We find it easy to be compassionate and loving to our friends, family and even sometimes strangers.

However often we struggle to be compassionate and caring to ourselves.

Kristen Neff described three main elements of self compassion

- Mindfulness: acknowledging and observing your suffering and difficult emotions. Not pushing them away or judging them

- Self Kindness: being warm to yourself when you encounter a difficultly. The way you would with a friend.

- Common Humanity: Recognising that suffering and messing up part of a shared experience.

22/02/2022

Social Phobia is one of the most common anxiety disorders. Some may be afraid of heights, dogs, spiders, flying and although avoidance isnt the answer it can be the quickest way to get some relief. Imagine being fearful of something that is impossible to avoid. You go to work, attend a family event or go to the supermarket and you are faced with your biggest fear.... A SOCIAL SITUATION.

So what do you do;

Avoid eye contact
Mentally prepare conversations
Consuming alcohol and drugs
Declining invitations
Focusing on your body language
Not speaking in groups
Going out during quieter periods

There are many ways to cope with Social Phobia and although these may make you feel better, it often has the opposite affect leaving you questioning your ability to socialise.

19/02/2022

When we experience symptoms of low mood you may notice you lose your motivation and drive to do things. This can be because a symptoms of depression can include loss of energy and tiredness, so it makes sense you put things off and want to do less to cope with this tiredness.

In the short term this is okay and you may experience a temporary relief that you did not have to do some of things in your schedule e.g.- washing the dishes. This temporary relief can therefore reinforce the belief that " I felt better because I didn't do that" The problem with this, is that the more you put of things the worse you feel.

You start to have a lack of achievement or pleasure as you start to reduce your activities and this can just feed into your lack of motivation more.

Behavioural Activation is a technique used in psychotherapy to help you increase your motivation in a measured way.

You slowly start to increase your activities by planning them in your diary and sticking to the schedule. This can initially feel really difficult if you feel you have no motivation. However the issue with waiting for motivation is that we do not know how long it could take- we could be waiting days, weeks or even months.

The premise of behaviour activation is scheduling in the activity and sticking to the schedule. Even if you have no motivation, what you'll notice is that once you do it the motivation follows. You then feel a sense of achievement and this feeling reinforces you to do it again.

Remember to follow the plan and not the mood !

17/02/2022

Random Acts of Kindness Day (17.2.22) ✨

Did you know that research has found that random acts of kindness can greatly benefit wellbeing and improve happiness ?

Kindness has also been shown to reduce levels of the stress hormone, cortisol

What acts of kindness have you done or received this week ?

16/02/2022

The Vicious Cycle of Depression

When we feel low, you may notice feelings of tiredness and loss of motivation.

If you are fatigued, it makes sense that you want to do less activities. Putting off some of those things can bring a temporary relief. Over time, however this relief can reinforce us to do withdraw and do less things.

The less we interact and engage in things, the more likely we feel unfulfilled in our lives. We start to develop a lack of satisfaction and pleasure. This leads to the further feelings of sadness and the cycle repeats. ⭕

To reverse the cycle, we need to slowly reintroduce activities into our lives. This is known as behavioural activation.

Even we feel we do not have the motivation or energy- gradually doing things can reintroduce your motivation as you start to feel fulfilled and satisfied.

15/02/2022

I am all of the above 💞

Sadness and low self esteem can cause you to have lots of negative and self limiting beliefs. When we feel like this we start to look out for things going wrong and in turn this may confirm our negative beliefs.

Keeping a positive data log is used in therapy to help you identify your qualities and the things you are doing well. This can help introduce a healthier way of thinking about yourself.

Every day write down 1-3 things you have done well. This may feel difficult at first, if you are used to listening to your self critical thoughts but the more you do it the easier it will get. 🌟

14/02/2022

Happy Valentine's Day to Me ❤️

Valentine's Day is normally focussed on the love and appreciation we have for those around us, but often do you love and appreciate yourself ?

A common symptom of depression are thoughts of worthless, believing you are unlovable and feeling that you are not enough. These thoughts can lead a person to neglect caring for themselves.

The truth is you are enough AND you are worthy!

So how can we use today that show appreciate ourselves?

+ Do something today where you can focus on you with a simple self care activity. This could be pampering yourself, treating yourself to your favourite meal or yoga

+ Keep a positive data log- write down the great qualities you have and that others have pointed out about you.

+ Keep a gratitude journal- write or say out loud three things you are grateful for.

+ Be kind to yourself- treat yourself in the same way you would treat a close friend.

What other things can you think of?

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https://www.thepsychologicalwellnessgroup.com/

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