Magdalena García, Author at TRC | London | Midlands | Edinburgh | Riyadh

How to cope with anxiety when starting school or university

Magdalena García — Mon, 07 Sep 2026 12:32:58 +0000

September is an interesting month: new classrooms and buildings, new people, new routines and for some, a new level of independence. For some, this can bring excitement about a fresh start, but also a tight feeling in the chest, homesickness, and even loneliness.

But homesickness and anxiety are not a character flaw. They’re a completely normal and expected response to a big change, and it doesn’t mean that they’re not ready.

Sometimes, life changes simply take time to adjust.

Why transitions feel hard

It’s easy to assume that homesickness means something is wrong, especially if you think everyone has settled in fine, and you’re the exception. But homesickness is so much more than missing home. It’s also about missing family, your friends, your home, a favourite meal, or knowing how each day will look like.

It can also be about the comfort of being somewhere where you don’t have to think about where to go, who to sit with, or what you’re supposed to do next. You don’t get decision fatigue.

Homesickness also doesn’t mean that you’re not excited to become more independent. You can be excited about university and still miss home terribly. You can love your new school and still have moments when you want to go back to your old school you’re familiar with.

These feelings can coexist. Homesickness is a natural response to change and doesn’t need to be eliminated immediately.

But let’s look at other things that can impact transitions:

Decision fatigue: as mentioned before, starting somewhere new requires an enormous amount of mental energy. Think about how many decisions you make during your day without really thinking about them: what to eat, where to go, who to sit with, when to study, etc. When everything is new, those decisions require conscious thought and can cause mental exhaustion from making lots of choices: Where is the lecture room? What time should I leave? Where should I sit? Should I go to this event?
Friendship pressure: starting somewhere new comes with an unspoken belief: everyone is immediately making friends. Should I be making friends already? Shouldn’t I have a friend group by now? The urgency can make normal social awkwardness, or struggling to connect with new people, feel like a personal failure, when in reality most people feel the same way (some hide it better!). What we see from other people is rarely the whole picture.
Comparison: social media can make things more intense. It can make you feel that everyone else is having the time of their life. But nobody posts the quiet Tuesday night where they missed their favourite meal or called an old friend since they felt lonely.

There is no universal timeline for settling in.

How can we work through it?

Build one small anchor routine. It doesn’t have to be big – same coffee order each morning, a phone call home once a week, a short walk before a lecture. Predictability, even on a small scale, can help steady the rest of your day. Small routines can provide a sense of stability when everything else is changing.
Let friendships happen slowly. The closest friendships rarely form in week one. They build through time and repetition. Attend your lectures and familiarise yourself with the people there.
Name the feeling instead of fighting it. Talk to someone you trust about your anxieties, loneliness, or homesickness. Message someone when you need connection. If that doesn’t feel doable, write it in a journal or speak to someone at university or school when you’re struggling. Pretending it’s not there can make things bigger.
Limit comparison. If scrolling through social media makes you feel worse, it’s completely fine to take a break or not engage with it. Remember: their feed isn’t the full story.
Go outside and move your body. It’s simple: a short walk, a couple of minutes outside, and moving can help regulate your mood, especially during life changes and stressful adjustments.

And most importantly, you don’t have to figure everything out at once. Reduce the pressure to solve everything immediately. Ask yourself, “What would make today feel a little easier?”, instead of, “How am I going to cope with the whole year?”

What can you do as a parent?

Transitions can be difficult for parents, too.

You might worry and feel anxious about whether your child is really okay. It’s even harder to watch your kid struggle from a distance. Our first instinct could be to call frequently, ask lots of questions and try to fix it.

Try checking in rather than hovering. What helps most is being a steady presence more so than taking control. A message like, “How’s it going?” Or “Thinking of you. No need to reply, just wanted you to know I’m here if you need it”. Let them lead with what they want to share and give them space to develop their independence while making it clear support is always available.
Resist the urge to solve it immediately. If they’re venting about a bad week at school or the first week of uni, it’s tempting to jump straight to advice. Sometimes (and more often than not) we want to be heard and validated first.
Resist the urge to interpret every difficult day as evidence that they’ve made the wrong decision. You can say things like, “It’s okay that this feels hard right now. You don’t have to decide anything today. Let’s give it some time.”
Don’t take distance personally. Their not answering every time you call or shorter replies to messages (even no replies) is very often about them building independence, not about you.

Remember that your child might not always tell you when they’re struggling. If you keep communication open, without demanding constant updates, it can be easier for them to come to you when they do need support.

When is it more than homesickness?

Adjustment difficulties and homesickness are common and expected, especially during the first weeks of a major transition. Most people start feeling more settled within a few weeks to a couple of months.

However, it’s worth paying closer attention if you notice:

Withdrawing almost completely from other people and social contact, not just feeling shy.
A low mood that isn’t lifting or is getting worse over time, rather than gradually easing.
Real trouble sleeping, eating or getting out of bed.
Loss of interest in things that used to matter to them or would normally enjoy.
Being unable to attend school, lectures or other essential activities.
Talk of hopelessness or worthlessness, or wanting to leave entirely with no plan to adjust first.

If any of these sounds familiar for yourself or someone you know, it’s better to seek support sooner than waiting for it to become more intense. You can reach out to student wellbeing teams at university or schools, a GP or other appropriate professional to help assess what’s going on and identify the right support needed.

Where a coach can help

A coach can be a useful source of support during a period of transition.

For students who want extra support, a coach can help them build routines, set realistic social goals, manage the workload and homesickness. Coaching tends to be more practical and forward-looking, where you can build skills and structure to handle a specific adjustment.

Having someone outside your family to talk things through makes it easier to separate normal discomfort from change from things that genuinely need addressing.

You are allowed to take your time

Starting somewhere new is meant to feel strange for a while, and it’s a significant transition.

The discomfort isn’t a sign you’re doing it wrong.

You don’t have to feel confident on the first day.
You don’t have to love every aspect of your new life immediately.
You don’t have to make your best friends in the first week.
Feeling homesick is not a sign you’re not coping.

Give yourself, and your child, permission to transition slowly, one step at a time.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

The post How to cope with anxiety when starting school or university appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Self-Soothing Grounding Techniques For Anxiety

Magdalena García — Mon, 20 Jul 2026 11:21:29 +0000

Grounding techniques aim to bring you back to the present moment. They help distract your mind from negative and challenging emotions, as well as unwanted experiences, so you can refocus on what is happening here and now.

They can help manage anxiety by turning your attention away from distressing thoughts, worries, and memories, and redirecting it to the present.

Grounding techniques can be physical, where you use your five senses or tangible objects to reconnect with your body or environment, or mental, where you use cognitive distractions to shift your thoughts away from distress and reconnect with the present. Some techniques combine both approaches.

Self-soothing grounding techniques focus on comfort, calm, and emotional safety. While mental and physical grounding techniques help reconnect you with the present moment, self-soothing techniques aim to calm the nervous system and create a sense of reassurance.

Here, we’ll explore a few self-soothing grounding techniques to help you feel calmer, safer, and more connected to the present moment.

Peaceful Place (Safe Space Visualisation)

This technique is often used to help create a sense of calm and safety.

Think of a specific place in your mind that feels safe, calm, or comforting. This could be real or imagined. It might be your bedroom, a beach, a forest, a childhood home, or somewhere entirely made up.

The goal is to mentally create a space where you feel grounded, safe, and at ease.

Try to make the image as detailed as possible:

What can you see around you?
What does the space look like?
What colours do you see?
Is it bright, warm, or dim and quiet?
What sounds can you hear
Is there a breeze, music, silence, or nature sounds
What does the air feel like?
Is there a temperature or texture you notice?

You can also add sensory comfort:

Imagine sitting or lying down there
Notice how your body feels in that space
Add objects that make you feel safe or calm

Some people also imagine a safe person, guide, or comforting presence in this space, or repeat a calming phrase like “I am safe here” or “I am okay in this moment.”

You can return to this place whenever you need to feel grounded.

Listen to Music

Play music that helps you feel calm, safe, or comforted.

Focus on the lyrics, melody, rhythm, or instruments. Notice how the music makes your body feel and whether your breathing or emotions begin to shift.

You can create playlists for different moods or emotional needs, such as:

Calming songs
Comforting songs
Uplifting music
Sleep playlists
Grounding playlists.

You can even give them fun names!

Wrap Yourself in a Blanket

Wrap yourself in a soft blanket, hoodie, or comfortable clothing.

Notice the warmth, texture, and weight against your body. Focus on the feeling of comfort and security it provides.

Weighted blankets may also help some people feel calmer and more grounded.

Hold a Comfort Object

Choose an object that brings you comfort or familiarity.

This could be:

A stuffed toy or a teddy
A smooth stone
Jewellery
A blanket
A photo
Or any meaningful item.

Hold the object and focus on its texture, temperature, shape, and the emotions or memories connected to it.

Use Calming Scents

Certain scents can help create feelings of calm and safety.

You might use:

Candles
Essential oils
Perfume
Flowers
Coffee
Or freshly washed clothes.

Focus on the scent and notice any emotions, memories, or physical sensations that come with it.

Drink Something Warm

Make yourself a warm drink, such as tea, hot chocolate, or coffee.

Hold the mug in your hands and notice the warmth. Pay attention to the smell, taste, and sensation of each sip.

Allow yourself to slow down and focus only on the experience of drinking.

Take a Warm Shower or Bath

Notice the sensation of warm water on your skin.

Focus on:

The temperature
The sound of the water
The steam
How your muscles feel as they begin to relax.

Try to stay present with the physical sensations rather than anxious thoughts.

Stroke or Spend Time with an Animal

If you have a pet, spend a few moments stroking or sitting with them.

Notice:

The texture of their fur
Their warmth
Their breathing
Or the sounds they make

Animals can provide comfort, connection, and a calming presence during anxiety.

Self-Compassion and Reassurance

Speak to yourself gently and kindly, as you would to a friend.

You can try saying:

“I am safe right now.”
“This feeling will pass.”
“I can get through this.”
“I am doing my best.”

Repeat phrases that feel comforting and reassuring to you.

Create a Comfort Routine

Build a small routine that helps you feel calm and safe during stressful moments.

This might include:

Lighting a candle
Making tea
Listening to calming music
Stretching
Journalling
Sitting in a peaceful space.

Repeating familiar, comforting actions can help signal safety to your nervous system.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

The post Self-Soothing Grounding Techniques For Anxiety appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Exam Result Worries: Coping With the Wait and What to Do Next

Magdalena García — Mon, 04 Aug 2025 09:20:39 +0000

Waiting for your A-level or GCSE results can be incredibly stressful. There’s pressure from all sides — social media, school, teachers, family — and often, from ourselves. You may have already made plans based on predicted grades, and ambitions for next year may feel like they hang in the balance.

So how do we manage the emotional ups and downs of waiting? What if results don’t turn out as expected? And how can parents and carers offer the right support?

Coping With The Wait:

1. Talk and listen

Bottling things up doesn’t help. Whether you’re a young person or someone supporting them, open, honest conversations make a huge difference.

It’s tempting to say, “Don’t worry! Everything will be fine” — but this can unintentionally dismiss how someone is really feeling. Instead, try naming the emotions: anxiety, fear of failure, uncertainty about the future. These feelings are completely normal (and expected when you’re waiting on results!).

By acknowledging them, we help ourselves and others feel seen and understood — creating space for reassurance, resilience, and self-belief.

2. Plan Healthy Distractions

When you’re waiting for something important, time can move painfully slowly. A good distraction doesn’t mean ignoring the issue — it simply gives the mind a break from overthinking.

Here are some helpful ideas:

Go for walks or explore a new area
Have a games night, film marathon or takeaway evening
Meet friends for a meal, or invite them over
Try something creative — baking, journalling, crafts
Start a new book, podcast or series

Even small changes in environment can lift your mood. Just remember: everyone copes differently. Some people need quiet, others prefer company — both are okay.

3. Prepare for different outcomes

Sometimes exams don’t go to plan — and that’s okay. It doesn’t mean you’ve failed, and it doesn’t mean your future is ruined.

Doing a bit of research ahead of results day can help reduce anxiety:

Know how and when to collect your results
Understand the process for appeals or resits
Look into alternatives: college, apprenticeships, gap years, vocational training
Reach out to a teacher, careers adviser, or UCAS for guidance

Having a Plan B doesn’t mean you’re giving up on Plan A — it means you’re prepared, whatever happens.

4. Parents and carers: reassure and be present

If you’re supporting a young person, remind them regularly that exam results do not define their worth — and they don’t define your pride in them either.

That pressure to “not let anyone down” can feel overwhelming. Reassurance from a trusted adult helps to lift that burden.

And if they’re not ready to talk? Respect that — but make sure they know you’re there when they are.

It might seem obvious, but sometimes young people really do need to hear it again: they are loved and valued for who they are, not what they achieve.

On Results Day:

1. Don’t be alone

Whether you’re feeling hopeful or nervous, it helps to have someone by your side — someone who can offer comfort, perspective, or celebration.

2. Set your own boundaries

There’s often pressure to open results in front of others or post them online. But you don’t have to share anything you’re not ready to. Take your time. It’s your news.

3. Avoid comparisons

Social media can make it feel like everyone else is doing better. But other people’s success doesn’t take away from your own.

If scrolling doesn’t help, take a break — protect your peace.

If the Results Aren’t What You Expected:

When results day finally arrives, emotions can run high. If things don’t go to plan, it’s easy to feel like everything’s falling apart. But this is where reassurance, perspective, and practical steps really help.

1. Give yourself time to process

Disappointment is completely valid. Give emotions time to settle before rushing into next steps.

Whether that’s talking, walking, crying, or just sitting quietly — honour the time needed to process.

2. Explore the options

There are always other ways forward — even if Plan A doesn’t work out:

Appeals or resits
University clearing or alternative course choices
Apprenticeships and vocational routes
Taking a gap year to reassess or gain experience

Talk to teachers, advisers, or helplines. You haven’t hit a dead end — just a different route.

3. Focus on strengths, not just grades

Results show how someone performed on specific days — not who they are. They don’t reflect your values, your growth, or your potential. They don’t define you.

Resilience, kindness, creativity, curiosity — none of those fit on a results slip.

Remind yourself (or the young person you’re supporting) of everything else that makes them unique and valuable. Help them remember their strengths, their progress, and the qualities they have that no grade can capture.

We are all more important than tha grades we achieve.

Final Thoughts:

This time of year can feel overwhelming. There’s pressure, fear and uncertainty — but also hope, growth and new beginnings.

Whether your results are what you hoped for or not, the most important thing is this:

You are not defined by grades.
You are not alone.
There is always a way forward — even if the path looks different from what you imagined.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

The post Exam Result Worries: Coping With the Wait and What to Do Next appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

How to Cope When Your Therapist Goes on Holiday

Magdalena García — Tue, 15 Jul 2025 15:50:49 +0000

It’s completely normal and valid to feel upset, angry or sad when your therapist goes on holiday. It makes sense to feel a sense of loss when our weekly therapy sessions are paused for a couple of weeks (or more!).

The therapeutic relationship is incredibly special and significant—it helps us understand ourselves, make changes in our lives, identify how we feel and react, and explore how we relate to the world, others, and ourselves. So of course, separation can be difficult.

But this uncomfortable feeling isn’t all bad—it means that change is already happening!

So, how do we cope when our therapist goes on holiday?

Talk about it before they leave

Therapists usually let clients know weeks in advance when they’re taking annual leave. This gives you time to process, and it can become a great opportunity to talk openly about how the break makes you feel.

It might feel awkward at first to admit that separation is difficult, but therapists understand how hard absences can be. You can work together to prepare in advance.

Do a self-care activity during your usual therapy time

Set aside your regular therapy slot and use that time intentionally. Take yourself to a cosy café and journal, or simply sit with your thoughts. Be kinder and gentler with yourself during this period.

You could also try something new or soothing: go to a spa, take a walk, try a fitness class, or get lost in a good book.

Make a plan with your therapist

If you know you’ll struggle during their time away, ask your therapist to help you create a coping plan. List some healthy strategies you can use to ground or distract yourself when the discomfort feels like too much.

You might lean into immersive activities—binge your favourite TV show, paint or draw, cook something delicious, play video games, or get absorbed in a novel or comic.

If you are really struggling, you might also need to discuss who you can reach out to and how. That could be an emergency contact, A&E, or a crisis helpline.

Borrow an object from your therapist’s room (with their permission!)

Sometimes, a transitional object can provide comfort during a distressing absence.

That might be a toy from their sand tray, a small candle, or even a book from their shelf—something symbolic and meaningful to you.

I sometimes let my clients borrow one of my bracelets, for example. When I return, they give it back, and we talk about the comfort it brought them—and how they can continue to carry that feeling forward.

Just rest

As distressing as it can feel when your therapist goes on holiday, sometimes this is the moment when things are quietly settling inside you.

Therapy and change take time to consolidate. These breaks can help things become clearer and offer space for growth and healing.

Reach out—and practise self-compassion

If therapy is your main emotional outlet, it’s especially important to stay connected to people who make you feel safe and understood. Reach out to a friend, join a supportive online space, or even just send a message to someone you trust.

At the same time, speak to yourself with kindness. This is a time to soften, not self-criticise. Remind yourself: it’s okay to miss therapy, it’s okay to feel wobbly, and you’re doing the best you can.

Reflect on your therapy journey so far

A break from sessions can be a powerful time to reflect on how far you’ve come. Revisit past journal entries, therapy notes, or moments of insight. You might be surprised at the progress you’ve made.

You could also write a letter to your therapist—even if you don’t send it. This can help you process your feelings and keep the connection alive internally, reminding you that the work continues, even in their absence.

(Maybe, later, you can read it to them in one of your sessions!)

And some final thoughts:

It’s okay to feel upset when your therapist goes on holiday. But therapy will still be there when they return—and you can keep healing and growing, one step at a time.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

The post How to Cope When Your Therapist Goes on Holiday appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

The Impact of Social Media on Teen Mental Health

Magdalena García — Tue, 10 Jun 2025 15:39:24 +0000

Social media and its influence on teen mental health has become an increasing concern for both parents and clinicians. It might be tempting to ignore or normalise its presence in everyday life—but research shows that, on average, teenagers in Britain spend 4.8 hours a day on social media. This includes time spent scrolling and posting on platforms such as TikTok, Instagram, and Snapchat.

The use of social media among teens is a complex issue, often described as a double-edged sword. On one hand, it allows them to connect with peers and feel less isolated. On the other hand, it can lead to harmful comparisons that leave them feeling inadequate—and ironically, even lonelier.

The Mental Health Effects of Social Media:

Anxiety and depression. Adolescents already compare themselves to others—even before social media—due to the developmental stage they’re at. Viewing edited photos on Instagram or watching perfect A-level revision plans on TikTok can trigger feelings of inadequacy, anxiety, and low mood. Cyberbullying has also increased, with teens receiving anonymous messages or being excluded from group chats—further affecting their emotional wellbeing.
Sleep disruption. Late-night scrolling is a major culprit when it comes to poor sleep hygiene. Teenagers often go to bed later than they should or are woken by notifications during the night.
Low self-esteem. We’ve long known that what we see on social media isn’t always real—images and videos are edited, filtered, and curated. Still, these platforms continue to promote unrealistic standards of beauty, lifestyle, and success to young people who are in the process of developing their identity, sense of self, and self-worth.
Addiction and dopamine dependence. Social media platforms are deliberately designed to be addictive: algorithms tailor content to each user, scrolling is endless, and notification triggers are constant. Over time, teens can become mentally dependent on the validation that likes and follows provide.

Warning Signs to Look Out For:

Mood swings after scrolling
Isolation or avoiding real-life interactions
Obsession with appearance or follower count
Sleep problems

How to Set Healthy Boundaries:

Tech-Free Zones & Times – such as during dinner or at least an hour before bed.
Open Conversations, Not Control – ask questions and foster curiosity about their social media use. Engage with them and try to understand their digital world.
Limit Notifications – suggest turning off non-essential alerts to reduce distractions.
Set Time Limits Together – use screen-time apps or agree on daily usage goals. You might even offer small rewards when they stick to these goals.
Model Healthy Habits – it’s important to demonstrate a balanced relationship with technology ourselves. Make time to unplug, or talk openly about how you sometimes struggle with comparison and being online too much.

Social media is not evil or the enemy—but balance is everything. Today’s teens need encouragement to make real-world connections, develop hobbies, and be more mindful about how they spend their time and who they spend it with. These skills are just as vital as setting screen limits.

With open conversations, healthy boundaries, and a little intentionality, we can all enjoy the benefits of social media—without letting it take over our mental space or emotional wellbeing.

Author: Magdalena García

Clinical Psychologist and Psychotherapist

The post The Impact of Social Media on Teen Mental Health appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Grounding Techniques for Depersonalisation and Derealisation

Magdalena García — Thu, 13 Feb 2025 15:03:49 +0000

Experiencing depersonalisation or derealisation can feel unsettling, but grounding techniques can help bring you back to the present moment. These strategies can reconnect you with your environment and body, helping to ease feelings of detachment.

Focus on Your Breathing

Regulating your breathing can calm your nervous system and reduce the fight-or-flight response that often triggers dissociation.

Breathe in for four seconds
Hold for four seconds
Exhale for six seconds
Repeat as needed

You can also try repeating a calming word like “safe” with each breath.

Engage with Your Senses

Connecting with tangible sensations can help ground you in the present. Try the following:

Touch objects with interesting textures, such as a soft blanket or smooth stone.
Hold an ice cube or splash cold water on your face.
Wrap yourself in a blanket and focus on how it feels against your skin.
Smell something strong or familiar, like essential oils, coffee, or a scented candle.

Listen to Sounds Around You

Tuning into sounds can help shift your focus away from dissociative feelings.

Identify different sounds around you.
Listen to calming music, hum, or sing along.
Tap your fingers on a surface to create a rhythmic sound.

Extra Tip: Create a playlist of your favorite songs and keep it easily accessible. When symptoms arise, listening to music can provide comfort and grounding.

Notice Physical Sensations

Bringing attention to bodily sensations can help anchor you in reality.

Walk barefoot and focus on how the ground feels beneath your feet.
Light a candle and focus on its scent and warmth.
Submerge your hands or face in a bowl of cool water.

Extra Tip: Keep a small sensory kit with items of various textures and scents, like a blanket, stones, or essential oils.

Reconnect with Your Body

Simple physical movements can help you regain a sense of presence:

Clap your hands or blink rapidly.
Clench and release your fists.
Press your hands against a wall.
Stomp your feet to feel the ground beneath you.

Use the Five Senses Technique

Ground yourself by identifying:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Connect with Someone You Trust

Talking to a supportive person can help bring you back to reality.

Why does this help? Dissociation can make you feel disconnected from yourself and others. Speaking with someone empathetic can provide reassurance and reinforce a sense of connection.

Take Care of Your Well-Being

Prioritizing overall well-being can help manage stress and reduce episodes of depersonalisation and derealisation.

Sleep well: Restorative sleep helps you cope with stress and emotions.
Eat regularly: Balanced nutrition supports brain function and emotional stability.
Exercise: Activities like walking, yoga, or going to the gym can reduce cortisol levels, helping to alleviate stress and burnout.

Why does this help? Physical activity, especially aerobic exercise, has been shown to lower stress hormones and improve mood, reducing feelings of dissociation over time.

Depersonalisation and derealisation can be distressing, but these grounding techniques—alongside professional support, therapy, and a strong support system—can help you feel more connected to yourself and your surroundings. Be patient with yourself, and remember that these feelings will pass.

Author: Magdalena García

Clinical Psychologist & Integrative Psychotherapist

The post Grounding Techniques for Depersonalisation and Derealisation appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

6 realistic and simple tips for self-care

Magdalena García — Mon, 12 Aug 2024 14:45:26 +0000

Sometimes, taking care of ourselves can seem like a daunting task, especially since we’re exposed to so much information about what to do and what not to do.

Here are some simple but effective ways to take care of yourself when life feels too much.

1. Get out of Bed

It seems simple and easy, but sometimes, when we’re feeling intense symptoms of anxiety or depression, it can seem impossible.

So get out of bed, even for just one minute. Sit outside or have some tea for half an hour, and the next day will be easier.

2. Change Your Clothes

If you managed to get out of bed, try changing into something else: another shirt, trousers, or socks. It can even be another set of pyjamas!

3. Take a shower

Many people recommend taking a long bath with special salts as a form of self-care (Which definitely works!), but even a quick 5-minute shower can change your day.

Then, you can wash your face, brush your teeth and see where the day takes you!

4. Watch your favourite film or TV show

Distracting yourself to deal with your emotional experience when it’s too intense is different from avoiding your problems or repressing them. Sometimes, we need to calm our nervous system first to cope.

So watch that show that makes you laugh, your favourite film that makes you feel at home, or even your favourite YouTube video! And as a bonus, you can add your favourite film and show from your childhood.

5. Take your medication

From medication that helps with your anxiety and mood stabilisers to your daily vitamins and hayfever tablets.

6. Try a creative hobby

You can draw, paint, colour books, or write and journal. Sometimes, even playing an instrument, listening to music, or reading a book can be an act of self-care.

And lastly, take it easy.

There are moments in our lives when everything seems impossible. Days and weeks seem difficult, but taking care of yourself is important, even if it’s a small act of kindness and self-care.

And remember that some days, just being you is enough.

Author: Magdalena Garcia

Integrative Psychotherapist, BSc, PGDip, MSc (Dist), MBACP (Accred)

The post 6 realistic and simple tips for self-care appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Physical Grounding techniques for anxiety

Magdalena García — Mon, 12 Jun 2023 11:47:41 +0000

Grounding techniques aim to bring you back to the present. It distracts your mind from negative and challenging emotions and unwanted experiences to refocus on what is happening here and now.

They can help control your anxiety by turning your attention away from thoughts, worries, memories and refocusing on the present moment.

Grounding techniques usually can be physical, where you use your five senses or tangible objects to help you reconnect with your body or environment, or mental, where you use mental distractions to redirect your thoughts away from distress and reconnects you with the present. Some grounding techniques are a mix of both.

Here we’ll teach you a few physical grounding techniques to help you reconnect with the present.

Physical Grounding Techniques

5-4-3-2-1 Technique (Go through your senses)

This technique will force you to focus on your surroundings and use your senses.

5 – What are 5 things you can see?

4 – What are 4 things you can touch and feel?

3 – What are 3 things you can hear?

2 – What are 2 things you can smell?

1 – What is 1 thing you can taste?

Notice small details such as a pattern or an object you never notice.

Notice the sensation of your clothing on your body, the sun on your skin, or the chair or floor you’re sitting on.

Pay attention to distant sounds like the trees blowing, sounds made by objects, distant traffic or sounds your mind tries to tune out, like a ticking clock, the radio or people talking.

Try to notice smells around you, like perfume, coffee or food, or look for something that has a scent, like a candle or a flower.

Try a food and notice all the flavours. If you can’t, then imagine the taste of your favourite food.

Breathing Techniques

Try to concentrate on your breathing, and slow it down. Breathe deeply. Feel each breath filling your lungs, and notice how it changes when you breathe out.

Square Breathing or 4-4-4

Inhale to the count of 4.
Hold your breath for 4 seconds.
Exhale on the count of 4.
Hold your breath for 4 seconds.

4-7-8 Breathing

Inhale to the count of 4.
Hold your breath for 7 seconds.
Exhale to the count of 8.

Alternate Nostril Breathing

Use your thumb to close your right-hand nostril and inhale only through your left nostril.
Pinch your nose closed by bringing your ring finger to your left nostril, and temporarily hold your breath.
Open up your right nostril by removing your thumb, and exhale.
Inhale again through your right nostril.
Pinch your nose closed again and hold your breath for a moment.
Open up your left nostril and exhale.
Inhale again through your left nostril.
Repeat the cycle.

Use Water

You can put your face in cold water for a few seconds and then focus on the sensation of your skin. How does it feel? Is it different from before? How does the coldness feel against your skin?

You can also put your hands in water. You can use warm water first, then cold. Focus on the water’s temperature. How does it feel on your fingertips? Your palms? Does it feel the same in each part of your hand? Does it feel different when you switch from cold to warm?

Go on a Short Walk

Concentrate on your steps and count them. Notice your footsteps and how the ground feels with each step. Focus on the wind against your skin.

Move your body and pay attention to how it feels with each movement. You can do jumping jacks, jog or march in place, stretch, or jump a rope.

Hold a Piece of Ice

How does it feel? When did it start melting? How long did it take? Does it feel different? How does the sensation change?

Savour a Scent, a Food or a Drink

Choose a scent, food or drink that you enjoy. Inhale the fragrance, and notice whether it’s sweet, spicy, citrusy, etc. Taste each bite of the food you chase, and taste the flavours and smells that linger.

Pick one Item or an Object

Choose an item and place it in your hand. Close your eyes and feel its texture, weight, temperature, etc. Is it soft or hard? Warm? Etc.

Later, you can open your eyes and notice its colour, features and qualities.

Body Awareness Techniques

Body awareness techniques will bring you to the present by redirecting your focus to your body. Try any of these techniques separately, but remember to pay attention to the physical sensations.

Stamp your feet on the ground and march on the spot. Pay attention to the sensations on your feet and legs. How do they feel? Is it different when they’re in the air? How do they feel when they hit the ground?
Place both feet on the floor and wiggle your toes. Curl and uncurl them, and notice the sensation in your feet. Are you barefoot, or are you wearing socks?
Clench your hands into fists for 5 seconds, then release the tension. Repeat this, and notice how your hands feel.
Do stretching exercises and hold for 30 seconds each.
Notice how your body feels from head to toe. Notice your hair, the weight of your clothes on your shoulders and hips, how your arms feel at your sides, your heartbeat, your stomach (is it full or do you feel hungry?), and your legs and feet.

Author: Magdalena Garcia

Integrative Psychotherapist BSc, PGDip, MSc (Dist), (Reg MBACP)

The post Physical Grounding techniques for anxiety appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

Mental grounding techniques for anxiety

Magdalena García — Mon, 15 May 2023 15:03:10 +0000

Grounding techniques aim to bring you back to the present. It distracts your mind from negative and challenging emotions and unwanted experiences to refocus on what is happening here and now.

They can help control your anxiety by turning your attention away from thoughts, worries, memories and refocusing on the present moment.

Grounding techniques usually can be physical, where you use your five senses or tangible objects to help you reconnect with your body or environment, or mental, where you use mental distractions to redirect your thoughts away from distress and reconnects you with the present. Some grounding techniques are a mix of both.

Here we’ll teach you a few mental grounding techniques to help you reconnect with the present.

Mental Grounding Techniques

The Colour Game

This game helps you connect to your environment and disconnect from your troubling thoughts. You have to focus and notice your surroundings.

Choose any colour (red, green, yellow, blue, orange, black, white, etc.).

Then look around and find that colour.

Notice and name, if you can, the objects with that colour.

Repeat the process by picking a different colour.

The Alphabet Game

During this technique, you must name something for every alphabet letter within any category. This could be animals, foods, countries, or people’s names.

For example,

Apple

Bus

Canada

Dinosaur

…

To make it more challenging, choose only one category, and name one item for every alphabet letter.

The Categories Game

Choose one of the categories below, and name as many items as you can in each one. Spend a couple of minutes on each category to come up with as many items as possible.

Movies
Countries
Ice cream flavours
Cities
Books
Colours
Animals
Fruits and Vegetables
Cars
Sports games and teams
TV Shows
Famous People
Musical instruments

You can make up your own categories if you need to.

Use Maths and Numbers

Numbers help you focus on something besides your thoughts or uncomfortable physical symptoms. Here are a few examples:

Count backwards from 100.
Count backwards from 100 by subtracting each time by 7. Example: 100, 93, 86, 79, etc.
Run through a timetable in your head.

Objects and names

Name all the objects you see, and describe what’s around you. You can pick one and describe it in detail: colour, size, texture, scent, weight, etc.

You can use your five senses to provide as much detail as possible.

List your favourites

List three or five of your favourite things in different categories: food, movies, songs, books, places, etc.

Other mental grounding techniques:

Spell your full name, and then do it backwards. Then, choose the names of four other people and do the same.
Think of an object or an animal and “draw” it in your mind.
Recite a poem, song or quote you know by heart.
Visualise someone positive in your life, someone you love, and imagine their face and voice.
Listen to music. Put on your favourite song and focus on the lyrics and the melody.

Author: Magdalena Garcia

Integrative Psychotherapist BSc, PGDip, MSc (Dist), (Reg MBACP)

The post Mental grounding techniques for anxiety appeared first on TRC | London | Midlands | Edinburgh | Riyadh.

How to help someone who is having a panic attack

Magdalena García — Wed, 05 Apr 2023 11:28:24 +0000

A panic attack is a sudden and intense feeling of anxiety and fear. During a panic attack, a person can have mental and physical symptoms, which are not dangerous but can be very frightening.

Symptoms of a panic attack can include:

An accelerated heart rate or palpitations
Increased sweating
Shaking or trembling
Chest pain
Nausea
Feeling dizzy
Breathlessness
Feeling disoriented or detached from oneself

They can make you feel like you’re having a heart attack or that you’ll lose control or even die, which can be frightening.

Most panic attacks last between 5 to 20 or 30 minutes. However, everyone’s experiences with panic attacks may be different.

Watching someone we know having a panic attack can be very scary and upsetting. However, there are things you can do to help:

Stay with the person and try to stay calm.

Don’t pressure them to do more than they feel comfortable with. Let them know that you’re there for them and that they’re safe.

Move the person to a quiet place if possible.

Encourage them to sit with you and stay with them until the panic attack is over. And let them know that you’re not leaving.

Be patient.

And gently let them know you think they’re having a panic attack and that you’re there for them.

They may not be friendly or helpful, but remember, they may not be aware of what they’re saying and are frightened.

Ask them what they need.

And make your sentences short and simple. Listen to their wishes, and respect their pace and what feels okay for them. If they can’t talk, that’s okay. You just need to stay with them.

5. Help and encourage them to breathe slowly.

One of the most common panic attack symptoms is rapid and heavy breathing. Try encouraging them to take slow, controlled breaths.

You can even breathe with them and ask them to follow your inhales and exhales.

You can count out loud or even tap their arms and ask them to focus on that.

You can try “square breathing”: breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, and repeat.

Try it for at least three minutes.

A common misconception is asking someone to breathe into a paper bag, but don’t do it! It could be dangerous.

Just encourage them to breathe slowly and deeply.

6. Help them focus on something else.

Ask them to focus on their breathing. If that’s too much, ask them to copy and follow yours.

Ask them to watch you gently raise your arm.

Ask them to focus on your voice.

7. Encourage them to stamp their feet on the spot.

March on the spot with them and stamp your feet. It helps to ground them and bring them back to the present.

8. Try more grounding techniques.

Ask them to name five things they can see around them.

Ask them to name four things they can touch.

Ask them to name three things they can hear.

Ask them to name two things they can smell.

Ask them to name one thing they can taste.

9. Try the alphabet game.

This is another grounding technique that can help the person that is having a panic attack focus on the present.

The alphabet game involves naming something for every letter of the alphabet. It could be animals, people’s names, foods, countries, an object, etc.

These tips can help you support your friend or family member who’s having a panic attack. Try to remember that it may take time and to be patient.

Moreover, it may be overwhelming and challenging to support someone who’s having a panic attack. So it’s essential to look after your own well-being and mental health.

Remember, we need to take care of ourselves before caring for others.

Author: Magdalena Garcia

Integrative Psychotherapist BSc, PGDip, MSc (Dist), (Reg MBACP)

The post How to help someone who is having a panic attack appeared first on TRC | London | Midlands | Edinburgh | Riyadh.