SMART Psychotherapy

10/10/2023

WORLD MENTAL HEALTH DAY 🧘🏻‍♀️

“Mental health is a universal human right.”

Being a practicing Psychotherapist, provides a rewarding opportunity to provide support, raise awareness, and promote mental well-being. Not just on this day, but every day.

Advocating for mental health awareness helps reduce stigma and encourages open conversations about mental well-being.

We can all play our part, so please join me, and think about how you can help. Keep it simple and ask a friend tomorrow “are you alright?”. You might need to ask twice to get the honest answer.

09/01/2023

Setting Personal Goals & Noticing Improvement

The Lewis Carroll story Alice in Wonderland describes a moment when Alice, facing a fork in the road, meets the Cheshire Cat and asks him which road to take. The cat asks Alice where she is going. Alice, who has never been to Wonderland before, says, “I don’t much care where -“; the Cheshire Cat happily interrupts, “Then it doesn’t matter which way you go.” Alice then completes her thought: “- so long as I get somewhere.”

What I try to help my clients understand is that small steps and tracking of progress are far more motivating than setting resolutions and trying to climb mountains. Also, think about the advantages and disadvantages of reaching or not reaching your goals. It’s also important to consider aspects outside of your control, for instance, finances, relationships, work, the weather… the list is endless and it’s very often not personal…
#

07/01/2023

Who doesn’t love ❤️ a snuggle with their furry friend? Well, did you know according to research, dogs can understand our emotions. So, your dog may be feeling blue because they sense you're sad or depressed. They may be giving you a clue that you need some self-care. Think about how you self-care and you work towards the following to help improve your mood, which in turn decreased negative automatic thinking;

- pleasure ✔️
- achievement ✔️
- increased activity ✔️
- enjoyment ✔️
- closeness ✔️

One of the most beneficial things we can do to help improve our wellbeing and mental health is to increase our activity. Small steps and small gains far outweighs the “need” for giant leaps. Go easy on yourself and make a note of all the positive steps you’ve done today and every day going forward. Keep both feet 👣 in the present. You’ve got this.

03/01/2023

Skipping into the New Year, feeling bright eyed and bushy tailed – a bit like these two really! 🐶🐶

Hope you’ve all enjoyed the festive period, having a well earned break and are now ready to hit 2023 head on.

Here’s a few ways we can prepare ourselves for the year ahead and be as mentally strong as possible :

🏃🏻‍♀️ exercise regularly
🥗 eat healthily
🧃 swap that extra glass of wine for some juice
😴 establish a healthy sleep routine
🧤 get outside and embrace the winter weather
⏳ plan and make time for yourself

What’s your thoughts on New Year’s resolutions… made a list or not for you? 📝

   

05/12/2022

This time of year isn’t easy for everyone so please keep a look out for those who are feeling sad and finding things difficulty. Remembering love ones lost can be compounded by the family festivities going on around us all. 
 
We’re currently in the middle of National Grief Awareness Week, which runs from 02-08 December 2022.  The theme this year is focusing on opening conversations to normalise grief. Simply asking someone if they’re ok can be all they need to open up and talk, so be their shoulder to cry on if need be and let them know you are there to listen.
 
There are 5 Stages of Grief shown in our image. Being aware of these stages and how you uniquely experience them can increase self-understanding and compassion. It can help you better understand your needs and prioritise getting them met.
 
Please get in touch if you are looking for professional help in dealing with grief.

 

05/12/2022

This time of year isn’t easy for everyone so please keep a look out for those who are feeling sad and finding things difficulty.   Remembering love ones lost can be compounded by the family festivities going on around us all. 
 
We’re currently in the middle of National Grief Awareness Week, which runs from 02-08 December 2022.  The theme this year is focusing on opening conversations to normalise grief. Simply asking someone if they’re ok can be all they need to open up and talk, so be their shoulder to cry on if need be and let them know you are there to listen.
 
There are 5 Stages of Grief shown in our image. Being aware of these stages and how you uniquely experience them can increase self-understanding and compassion. It can help you better understand your needs and prioritise getting them met.
 
Please get in touch if you are looking for professional help in dealing with grief.

 

26/11/2022

I couldn’t agree more with Louis Theroux - Positive Mental health and well-being are holistic.

Steven Bartlett shared a post on Instagram: "Is this where we’re going wrong with our mental health!? 🤔 Search ‘the diary of a ceo with ' for the full episode wherever you get your podcasts from.". Follow their account to see 2009 posts.

11/11/2022

Today is about remembering and reflecting. We are so lucky to enjoy the freedoms we have in this day and age.

I am immensely proud of the time I served in the military for the British Army. 27 years working alongside some amazing friends and colleagues but sadly seeing the devastation war can bring to our world and the precious lives lost.

Lest we forget. Today and every day.

“When you go home, tell them of us and say, For your tomorrow, we gave our today.” John Maxwell Edmunds.

18/10/2022

Menopause can severely affect your mental health and wellbeing while trying to deal with changing hormones throughout our complex bodies.  It effects everyone differently but often menopause can be confused with a decline in your mental wellbeing.  There is a crossover of symptoms which can easily be attributed to that of feeling anxious, depressed or having low self-esteem, for example.
 
So, in the first instance, it is important to speak to your doctor to check if you’ve entered the period of perimenopause, where your body is making the natural transition to menopause. Then at least we have all the facts and can tackle symptons in the best way.
 
Menopausal symptoms include:
▶️Anxiety
▶️Forgetfulness
▶️Brain fog
▶️Loss of confidence
▶️Low Mood
▶️Irritability and anger
▶️Poor concertration
 
CBT (Cognitive Behavioural Therapy) can certainly help address these symptoms and teach you how to change behaviours so you can deal with certain feelings or situations in a more positive way. You will set goals and targets with your therapist and there will be ‘homework’ to complete between sessions.
 
CBT is an evidence-based practice which can help with a variety of mental health problems, and since the menopause doesn’t just cause physical issues, it is widely proven to help ease the symptoms mentioned above.   

 

10/10/2022

UNDERSTANDING mental health is not an easy thing to do. So, if you ‘just don’t get it’ when your partner, family member, friend or colleague is not their usual self for a period of time, just try to BE THERE for them. If you wonder why they can’t 'just get on with it' instead of wallowing in what seems like self-pity or anxiety, just try and ask them to explain how they are feeling. Denying that there is an issue or ignoring matters can make the person feel worse but if you explain that you WANT to understand, this may help the person open up to you.

A problem shared really can go a long way in halving the problem.

World Mental Health Day is an opportunity for us to embrace our sense of community and normalise mental health. We need to try and give mental health and physical health equal priority.

04/10/2022

Seasonal Affective Disorder (SAD) is a type of depression with a recurring seasonal pattern.

Symptoms can last for about 4 or 5 months and generally take place during the darker autumn and winter months. You may feel that you have a lack of energy and not as motivated as you usually are, you might have trouble concentrating or feel down, grumpy or anxious. Eating patterns may also change and so your weight can fluctuate, plus sleep quality can be worse so you feel tired a lot of the time too.

Lifestyle tweaks which can help lift your mood include making your environment brighter by getting outside for daytime walks and sitting closer to bright windows to take in natural light. Exercising regularly will also help you to feel better about yourself and prepare you for improved sleep.

🥾Right now, I'm off for a walk to take in the fresh air and daylight.

💡What's your best mood-lifting tip?

26/08/2022

Who let the dogs out?! 🐶

HAPPY INTERNATIONAL DOG DAY! 🐾

Meet Beau. My precious furbaby. She gets me out and about, exercising, is a great listener and gives the best cuddles. All helpful to a happy and healthy work life balance.

Dogs are proven to improve mood, reduce stress, anxiety and the feelings of loneliness by providing companionship, stability, routine and a sense of purpose.

Share your dogs name and what they bring to your life in the comments 🤎