I'm Fine Therapy

12/03/2023

Proud Auntie Alert!!

My sister just had a beautiful baby so I wanted to include some tips to improve mental health & wellbeing for new mothers!

1- Get enough rest, Yes I know this may be easier said than done but getting enough sleep can help you feel more energized and better able to cope with stress.
TIP: Try sleeping when your baby sleeps and take naps when you can.

2- Eat a healthy diet, make sure to include plenty of fruits, vegetables, and whole grains in your diet and avoid skipping meals. Eating a balanced nutritious diet can help boost your mood and energy levels.
TIP: Prep your food when your are prepping babies bottles :)

3- Exercise regularly, this can help reduce stress and boost your mood. Try to engage in light exercise, such as walking or yoga, once your doctor has cleared you for physical activity.
TIP: Take your baby walks in the pram or join a mothers & babies exercise class

4- Seek support, please don't be afraid to ask for help from friends, family, or a mental health professional if you're feeling overwhelmed.
TIP: You can join a support group for new mothers (face-to-face or online). This can help you connect with others going through a similar experience.

5- Practice self-care, Don't feel guilty for taking some time for yourself to do things that make you feel good.
TIP: Make a list of short enjoyable activities so you don't have to figure them out when you finally get a bit of time to yourself!- this can be as simple as taking a relaxing bath or reading a book.

6- Be mindful of your thoughts, Postnatal depression and anxiety can affect anyone. If you notice any negative thoughts or feelings, don't ignore them. Speak to your doctor or a mental health professional as soon as possible.
TIP: See information below****

7- Stay connected, it's so important to stay connected with your partner, friends, and family members during this time, new mothers need all the help they can get and having a strong support network will help you feel less isolated and more supported.
TIP: Try to keep some protected time with your partner e.g. 'Date Night'

Remember, taking care of your mental health is just as important as taking care of your physical health, especially during the postnatal period. Don't hesitate to seek help if you need it.

****Post Natal Depression (PND) is a very common condition, it can affect as many as one in six new mothers in NI. Symptoms can start soon after giving birth or for up to one year after. PND can interfere with your day-to-day life and can be associated with increased anxiety.

PND should not be seen as a less serious type of depression, it should not be dismissed and will not go away by itself. Here are some things you can look our for:

* Feeling sad
* Feeling hopeless
* losing interest in things you used to enjoy
* Frightening thoughts

It’s important to get medical advice if you have any of the symptoms above!!

10/03/2023

Fridays Quote of the week

09/03/2023

**University Mental Health Day!**

University can be a challenging time for many students. They face academic pressure, social adjustments, and other stressors that can take a toll on their mental health.

Here are some tips that may help university students look after their mental health:

1- Get enough sleep: All nighters, parties and early morning lectures may be part of the UniLife but Lack of sleep can exacerbate stress and anxiety!

2- Eat a healthy diet: Eating a balanced and nutritious diet can help support mental health so forget the pot noodles and frozen piazzas!

3- Stay active: Regular exercise can help reduce stress and improve mood. Find physical activities that you enjoy, join a sports club or just walk around campus!

3- Connect with others: Social support can help reduce stress and improve mental health. Try to make time for friends and family, join a club or organisation, or participate in campus events.

4- Seek help when needed: If you're struggling with your mental health, don't hesitate to seek help. Contact student wellbeing as many universities have counselling services available to students. You can also speak with your healthcare provider or a mental health professional for additional support.

5- Practice self-care: Take time to do things that make you feel good, such as reading a book (not a text book), taking a bath, or practicing mindfulness meditation. Self-care can help reduce stress and improve mental well-being.

6- Manage time effectively: Balancing academic demands with other responsibilities can be challenging. Try to prioritize tasks, set realistic goals, and take breaks when needed to avoid burnout so don't leave everything to last minute!

Remember, taking care of your mental health is essential to your overall well-being. Don't be afraid to reach out for help if you need it, and make self-care a priority ‍🎓👨‍🎓

08/03/2023

***International Women’s Day!***

Here are some mental health tips to remember..

1- Recognise and manage stress 🤯

Women often experience stress due to juggling multiple roles and responsibilities, such as work, family, and relationships. It is important to recognise and manage stress through stress management techniques such as exercise, relaxation techniques, and time management.

2- Prioritise self-care 🛁🧘‍♀️

Women should prioritise self-care activities such as getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities they enjoy. This can help reduce stress and promote overall well-being.

3- Connect with others 👨‍👩‍👧‍👦💜

Women often benefit from connecting with others and building a support network of friends and family. This can provide emotional support and help reduce feelings of isolation or loneliness.

4- Seek help when needed 🙋‍♀️🆘

Women should not hesitate to seek professional help if they are struggling with their mental health. This can include therapy, medication, or other treatments as needed.

5- Practice self-compassion 😘❤️‍🩹

Women often put a lot of pressure on themselves to meet expectations and achieve goals. Practicing self-compassion, which involves treating yourself with kindness and understanding can help reduce self-criticism and promote a more positive self-image.

6- Set realistic expectations 📝👩‍💻

Women should set realistic expectations for themselves and others, recognising that it is not always possible to meet every demand or expectation. This can help reduce stress and promote a more balanced approach to life.

7- Practice mindfulness 🧘‍♀️🌈

Mindfulness, which involves being present and non-judgmental in the moment can help reduce stress and promote a more positive outlook. Women can practice mindfulness through activities such as meditation, yoga, or simply taking a few moments to focus on their breath and surroundings.

07/03/2023

5 Reasons Why.. Self care is so important!

Self-care is important for adults because it helps promote physical, mental, and emotional well-being. When we practice self-care, we prioritize our own needs and take steps to maintain and improve our health and happiness.

Here are some reasons why self-care is important for adults:

1- Reduces stress and anxiety: Self-care activities such as meditation, exercise, or spending time in nature can help reduce stress and anxiety.

2- Improves physical health: Taking care of our physical health through activities such as regular exercise, eating a healthy diet, and getting enough sleep can help prevent chronic illnesses and improve our overall health.

3- Boosts mental health: Self-care activities such as therapy or engaging in hobbies we enjoy can help boost our mood and improve our mental health.

4- Increases productivity: When we take care of ourselves, we have more energy and motivation to focus on our work and other responsibilities.

5- Improves relationships: When we prioritize our own needs and take care of ourselves, we are better able to show up for others and build stronger, more fulfilling relationships.

Overall, is important for adults because it helps us maintain a healthy balance between our personal and professional lives, and improves our overall quality of life. It is an essential part of , , and .

06/03/2023

5 Reasons Why : We should be teach children self-regulation techniques..

Children who learn to self-regulate are better equipped to manage their emotions, behaviour, and thoughts, which helps them to:

1. Manage Stress: Self-regulation skills allow children to cope with stress and anxiety effectively. They can calm themselves down when they feel overwhelmed and can avoid getting carried away by their emotions.

2. Build Resilience: By learning to self-regulate, children develop resilience, which is the ability to bounce back from setbacks and difficulties. They are better equipped to handle challenges and can adapt to changing circumstances.

3. Improve Social Skills: Self-regulation skills help children to regulate their behaviour and impulses, which improves their social skills. They can interact with others more effectively, cooperate with others, and take turns.

4. Enhance Learning: Children who can self-regulate are more focused and attentive, which enhances their ability to learn. They are better able to concentrate, retain information, and apply it to new situations.

5. Promote Independence: By learning to self-regulate, children become more independent and can take responsibility for their actions. They can make decisions and solve problems on their own, which builds their self-confidence.

Overall, self-regulation is a vital skill for children to learn, and it can benefit them in various aspects of their lives, including their emotional, social, and academic development.

05/03/2023

Mindful Breathing Exercise

This exercise can help you to relax and calm down by focusing your attention on your breath. You can do this exercise sitting or standing, with your eyes open or closed.

1. Start by taking a few deep breaths, inhaling through your nose and exhaling through your mouth.

2. Begin to breathe in through your nose and out through your mouth, taking slow and deep breaths.

3. As you breathe, focus your attention on the sensation of the air moving in and out of your body.

4. If your mind wanders, gently bring your focus back to your breath.

5. Try to maintain this focus for several minutes, or as long as you need to feel more relaxed.

You can repeat this exercise several times throughout the day, or whenever you feel stressed or anxious. It's a simple but effective way to promote relaxation and reduce stress.

01/03/2023

Today is .💜

Children's mental health charity Young Minds reports that 1 in 12 young people in the UK self-harm, and 75% of young people know someone who self-harms.

In our latest blog, we outline some of the factors that could lead to self-harm and highlight some warning signs that may indicate someone is struggling with self-injury. We also share tips on how to build resilience and debunk some common misconceptions about self-injury.

Read the blog here: https://www.papyrus-uk.org/self-injury-awareness-day-2023/

Remember, if you need support in opening up a conversation with someone you are concerned about, our advisers are here for you. Call HOPELINEUK for free and confidential advice on 0800 068 4141. 💜

27/02/2023

Attending the Generation Hope Youth Su***de Prevention Conference 💜💜💜

10/11/2022

20/08/2022

Thank you for inviting me 🥰🌻

27/06/2022

Thank you so much for inviting me 🥰🌻

27/06/2022

I had an amazing time delivering in the Foyle Down Syndrome Trust on Saturday morning! The group where super friendly, happy & full of life! Thank you so much for inviting me & I hope I will be back over to see my new friends soon 🌻❤️

delivered a 1.5 hour session which included breath work, some crafts, games & dancing!

27/06/2022

I'm Fine Therapy was delighted to be part of Rosemount P.S staff wellbeing day in February, I have worked with the kids a lot over the past few years but it was so lovely to be invited back to work with the staff who do a wonderful job everyday!

delivered a body & mind fitness session which included HIIT, dance & mindful meditation 🥰🥰🥰

Over this past two years our staff have had to adapt their teaching styles and learn new skills while making themselves available to help and support parents and pupils, often at times that under normal circumstances would be considered unsociable hours. They have accepted the challenges presented by Covid 19 while, in many cases, shouldering their responsibilities to their own families also
Today after school, we took time to let staff reflect on their own well-being, as we believe it is only when our staff feel strong and confident that they can provide effectively to the needs of our pupils.

We are indebted to Edelle Harrigan Edgar from "I Am Self-Care" who delivered a workshop on the benefits of essential oils, to Bruno and Jamie from "Bruno Machado Fitness" who delivered an exercise and meditation session and to Mary and our canteen staff for providing a delicious Afternoon Tea.

We are particularly proud that all these services were provided by talented individuals with a link to our school. You were fantastic!

I now look forward to welcoming my "super-chilled, fit and healthy, rejuvenated staff to work tomorrow!

P Bradley

27/06/2022

27/06/2022

Did you know that spending time in nature has been found to help with mental health problems such as anxiety and depression 🌿 🌻❤️