Tools Archives - TRC | London | Midlands | Edinburgh | Riyadh

Starting Therapy: A Gentle Guide for anyone feeling Unsure

Paige Wilson — Thu, 28 Aug 2025 14:46:50 +0000

“The privilege of a lifetime is to become who you truly are.” — C.G. Jung

Starting therapy can feel daunting. I often tell clients that the first step is the hardest, and even reading this blog is a step in the right direction. Here we’ll explore common worries that arise when starting therapy, and name some of the stumbling blocks and teething issues that many people encounter early on in their therapeutic journey.

But first, let’s unpack a question that seems simple, but often isn’t:

1). What is therapy?

If you asked 100 therapists to define therapy, you’d likely get 100 different answers. Just as no two clients are the same, every therapist brings their own perspective to the work. I’m a relational integrative therapist, which means I believe the relationship between client and therapist is the vehicle for acceptance and change.

I draw on a range of approaches, from psychoanalysis to cognitive behavioural therapy (CBT), and adapt each session to the individual I’m working with. But at its core, therapy is a safe, confidential space where you feel heard and supported. It’s a space where you can explore, understand, and make meaningful changes to your thoughts, feelings, and behaviours.

You don’t have to be in crisis to start therapy. Many people begin because something just feels ‘off’ or stuck. Therapy isn’t just for emergencies; it’s for anyone, at any point in life.

2). What are the limitations of therapy?

It’s important to have realistic expectations when beginning therapy. Sometimes, people hope therapy will offer quick fixes, advice, or solutions; but that’s not how it works.

Therapists aren’t here to tell you what to do, and we won’t give prescriptive advice. Therapy is a collaborative process, and change takes time. A few sessions won’t solve everything, and any therapist who claims they can fix you instantly probably isn’t working ethically.

Therapists also work within strict ethical frameworks. If your therapist frequently cancels, overshares about their own life, or seems distracted during sessions, those may be signs of blurred boundaries. You deserve to feel respected and held in the work.

Therapists don’t have all the answers, and one of my favourite quotes on this comes from Gestalt therapist Fritz Perls: “If I had the answer, I would give it to you. But I don’t have the answer, and you don’t either. That’s why we’re here together.”

3). Finding the right therapist for you.

The relationship between therapist and client is one of the most important predictors of therapeutic success and so it’s vital to find someone you feel comfortable with.

Start by thinking about the kinds of people you tend to feel most at ease with. Do you find it easier to talk to men or women? Do you connect more with people close to your age, or do you open up more with those who are older or younger?

Much like any relationship, when you find the right therapist, there’s often a sense of ‘clicking.’ That said, it might take a few tries before if feels like the right fit, and that’s perfectly normal. Whenever I meet with a new client, I encourage them to reflect not just on what we talked about, but how they felt in the room with me.

You don’t need to feel totally vulnerable right away, but if something feels persistently ‘off,’ it’s okay to explore other options. There are many types of therapy and therapists out there, and you deserve to find someone who fits.

4). I’ve found a therapist I am comfortable with. Now what?

You’ve done something courageous: you reached out for help and found someone you’re comfortable with. Now it’s time for the first session.

This can feel strange. After all, how often do we sit in a room with someone we don’t know and speak openly about our deepest vulnerabilities, especially while they say little about themselves in return?

The first couple of sessions are usually exploratory. Your therapist may ask about your upbringing, key relationships, or life experiences. Even if you’ve come with a specific issue like social anxiety, they’ll want to get to know the whole picture of you, not just the problem.

You don’t need to arrive with a list. Just show up, as you are. Your therapist will meet you there.

5). Remember, it’s your therapy session.

Therapy works best when you feel safe. If your therapist asks something you’re not ready to answer, it’s okay to say so. There’s no pressure to share everything all at once.

Some topics can feel too raw, especially early on. Until a foundation of trust is built, you might want to take things slowly, and that’s not just okay, it’s healthy. If you feel overwhelmed, let your therapist know. They’ll respect your boundaries and adjust the pace accordingly.

6). Dealing with the emotional aftermath.

Many people feel an emotional ‘hangover’ after their first few sessions. Sometimes, talking about difficult relationships or long-buried emotions can feel like a betrayal, particularly if you’re not used to being this open.

That’s a common and very human response. Therapy is confidential, and the more you can bring of yourself, the more you’re likely to get from it.

If you leave a session feeling especially raw or unsettled, let your therapist know. These reactions are rich with meaning and can offer important insight into your process. Therapy often stirs things up before they settle. You may even catch yourself wondering, “Why did I sign up for this?”

Know that you’re not alone, and most people (including your therapist!) have probably felt that way at some point.

Final thoughts

Every qualified therapist in the UK has gone through personal therapy during their training. We’ve sat in the exact position you’re in now; uncertain, vulnerable, maybe even a little resistant. We know how brave it is to start.

If you’ve made it to the end of this blog, well done! You’ve already taken a meaningful step towards prioritising your wellbeing.

If you still have questions, we’re here to help. Our team at TRC is always happy to talk through any concerns you might have about starting therapy.

When it comes to therapy, you have nothing to lose and everything to gain.

Whenever you’re ready, we’ll be here.

References:

Jung, C.G., 1958. The Undiscovered Self. London: Routledge.

Perls, F.S., Hefferline, R.F. and Goodman, P., 1951. Gestalt Therapy: Excitement and Growth in the Human Personality. New York: Julian Press.

Author: Paige Wilson

Psychotherapist

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ADHD and Exams: Study Strategies

Charlotte Kennedy — Fri, 11 Apr 2025 08:57:40 +0000

Begin revision by reviewing all subject syllabi and traffic lighting topics accordingly: red for no understanding or knowledge; orange for understanding but low knowledge; green for strong understanding and knowledge. This approach gives you a clear strategy to start your revision with, which makes starting the revision process less daunting. Reviewing the whole course content in this way also helps to provide you with a clear ‘landscape’ to support understanding and context.

Identify what time you have available for your revision. How much realistically can you achieve per day? What time chunks do you think you work best in? Smaller chunks frequently help prevent procrastination – sitting down for 20 minutes at a time is far more appealing than sitting down to do 2 hrs of something that you don’t enjoy.

Match the length of your study periods with your interest levels. If you know you can sit down for an hour to concentrate on one subject, then great. Take advantage of this. If you know however that having an hour of chemistry scheduled is going to make you run to the hills, schedule 10-minute slots instead. Having 5 of these scattered throughout the day will be considerably more productive than sitting down for an hour and staring out of the window. The pomodoro technique is great for this – once you’ve established what duration of chunks works best for you.

Does a structured study schedule best support you or does this trigger your defiance? If the former, ensure that you have a task itemised revision timetable ready to go to hold you accountable. If this approach is not for you and you prefer more flexibility, compile a complete list of everything that you must cover. Every evening, review your list and plan what you want to complete the next day. If you’re not in the mood to do as planned, you can then easily switch things around while still being productive and in control of your time.

Some people work better with time chunks, others work better with task chunks – trial both, to see which you prefer.

A reward at the end of the day or week can help with motivation. Do you have sufficient self-accountability to manage this yourself? Would it be helpful to discuss this with your parents to see if they can help incentivise you?

Use pastel coloured paper and/or flashcards to create notes – colour helps to add that little bit more excitement and stimulation to a task. Similarly with coloured pens. Just try not to get side tracked with how pretty your revision looks and remember to focus on the course content!

If there are specific quotes or formulae you are struggling to remember, put them up in different places in your house. Review them every time you walk past (i.e. fridge door, bathroom mirror, bedroom door). Not only will this take the ‘chore’ out of the required repetition, but it will also give you physical ‘hangers’ which will help with recall when you are in an exam, i.e. It was by the front door, let me try and visualise it.

Listening can be just as effective for revision as reading and writing and provide a new and shiny way to access information – key for ADHD. Can you record some of your English quotes / history dates / poems etc. and then play them back? How about watching the plays or listening to audiobook novels if you are finding it a struggle to work through a book.

Ensure that your environment is conducive to learning – light but not too bright; warm enough but not sleep inducing; do you need a level of noise to enable you to focus? A clear desk with few distractions is key and if you can’t handle putting your phone out of the room while you’re studying, ensure that it is on flight mode.

Try body doubling: arrange to meet a friend for study sessions to make revision more fun, with the added benefit of accountability. Again, this doesn’t work for everyone – some people find studying with others makes them self-conscious which distracts them from the task in hand. If you are the latter, it might be better for you to stick to solo studying.

Before you start studying, blast some loud music and dance around your room. This will provide a dopamine hit and help with motivation. Ensure that you the use this motivation and sit straight down to study, rather than channelling your energy burst elsewhere!

Ensure that you include sport and downtime into your schedule to create balance and help prevent burnout.

Remember to eat. Schedule mealtimes so that they are not forgotten. Ensure that you are including sufficient protein into your diet and avoiding too much sugar.

Sleep is a key component of efficient revision – not only does it allow toxins to be cleared from the brain while you sleep, but it also has a direct impact on motivation levels. Try to prioritise sleep and be conscious of not letting bedtime slip into the early hours as you try to claw back some ‘me-time’.

Remember, there is no hard and fast rule as to how to revise. It is about trialling techniques and finding out what works for you. Be kind to yourself!

Author: Charlotte Kennedy

ADHD Coach

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Eating Disorder Awareness: Understanding, Compassion, and Support

Georgia Mancroft — Wed, 26 Feb 2025 17:53:40 +0000

Eating disorders affect millions of people worldwide, yet they are often misunderstood and stigmatized. In honor of Eating Disorder Awareness, it’s important to take a moment to reflect on the complexities of these mental health conditions and the profound impact they have on individuals and their loved ones.

What Are Eating Disorders?

Eating disorders are serious mental health conditions that involve persistent disturbances in eating behaviour, often driven by a preoccupation with body image, weight, and control.

It can be tempting to oversimplify eating disorders to only be able body weight and shape. This is not always true. Eating disorders can also be understood as creative psychological coping strategies that someone learns as a mean of survival, or as a means to cope with challenging events, thoughts, and feelings.

Eating disorders include anorexia nervosa, bulimia nervosa, and binge eating disorder, but there are many others as well. These disorders can affect anyone, regardless of age, gender, ethnicity, race, or socio-economic background. It’s also important to remember that disordered eating doesn’t have “a look” and can occur across a range of body types and across the weight spectrum.

The Hidden Struggles

While eating disorders may be outwardly associated with weight, the root causes are far deeper. They often stem from a combination of biological, psychological, and sociocultural factors, including trauma, low self-esteem, anxiety, and numerous societal pressures. The below illustration of the ‘Eating Disorder Iceberg’ created by Dr Juliet Young (or the @creative.clinical.psychologist https://www.instagram.com/creative.clinical.psychologist/) is a brilliant representation of how we might understand the what drives eating disorders;

Raising Awareness & Breaking the Stigma

Raising awareness about eating disorders is crucial in breaking the stigma that surrounds them. Too often, individuals suffering in silence fear judgment or shame. It’s important to understand that eating disorders are not a choice—they are mental health and medical conditions that require support, understanding, and professional care. These conditions can be life-threatening, affecting both physical and mental well-being. If you or someone you know is struggling, reaching out for help is a sign of courage, not weakness.

How You Can Help

Listen without judgment: If someone confides in you about their struggles, offer support and empathy. Avoid making comments about appearance or weight. Just listening can be incredibly powerful.
Educate yourself: Understanding the complexities of eating disorders can help reduce misconceptions and promote compassionate care.
Encourage treatment: If you suspect someone is struggling with an eating disorder, encourage them to seek professional help. Recovery is possible, and early intervention can make a significant difference.

By continuing to raise awareness, provide support, and promote a culture of curiosity, kindness, and self-compassion, we can help those with eating disorders feel seen, understood, and supported in their journey toward recovery.

Author: Georgia Mancroft

Psychotherapist

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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

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Looking at the world with awe

Sarah Childs — Wed, 12 Feb 2025 10:29:34 +0000

During the winter of the 2020 Covid 19 pandemic I was searching for ways in which people might find some comfort and relief from what was a particularly challenging moment in the world. I came across an article about some research conducted into the power of “awe” and have been talking to people about this and practicing it myself ever since.

What is awe?

Awe is a complex emotional response that arises when we encounter something vast, profound, or beyond our usual frame of reference. It’s the feeling you get when gazing at a sky full of stars, standing at the edge of a mountain, noticing the beauty of a flower or watching a powerful performance. Awe has been described as a combination of two key elements: (1) vastness and (2) a need for cognitive accommodation i.e., where our mental frameworks must expand to make sense of what we’re experiencing (Keltner & Haidt; 2003). Awe not only shifts our perspective but also connects us to something larger than ourselves.

Research on awe and wellbeing:

In the hustle and bustle of modern life, it can be easy to lose sight of the sheer wonder of the world around us. Dacher Keltner, a professor of Psychology at University of California, Berkeley, proposes that cultivating a sense of awe can offer profound benefits for mental health and overall wellbeing. In a paper written by Dacher and Monroy (2023) they ask why is it that spending time in nature, listening to a piece of music, dancing at a music festival and engaging in the spiritual world is good for our wellbeing? They make the link between these experiences and the sense of awe and wonder with the world that they generate. Experiencing awe also helps us to connect with our inner child, rediscovering the joy in the small things, the new things and the everyday phenomenon that often gets lost as we grow older.

Numerous studies highlight the mental health benefits of experiencing awe. Sturm et al. (2020) found that awe can reduce activity in the brain’s default mode network, a region associated with introspective thinking and rumination. By quieting this network, awe helps individuals break free from negative thought patterns, such as anxiety and overthinking.

Awe walks:

One particularly effective way to harness this power is through “awe walks”, which are purposeful walks designed to immerse yourself in the beauty and vastness of nature or your surroundings. Recent research suggests that this simple, yet transformative habit can significantly enhance mental health, fostering emotional resilience, reduced stress, and a greater sense of connection to the world.

How to incorporate awe walks into your routine:

Firstly, it won’t take a dramatic lifestyle overhaul! Even short walks in familiar settings can inspire awe if approached with intention.

Setting:

Choose a location that inspires wonder. This might be a forest trail, a historic site, or if you live in the city it could be a local park, or an area where you can marvel at the impressive architecture.

Engage Your Senses:

Pay attention to the sights, sounds, smells, and textures around you. What details stand out?

Adopt a Beginner’s Mindset

Approach the walk as if you’re seeing everything for the first time, focusing on novelty and curiosity

Reflect on Vastness

Contemplate the immensity of what you’re observing. How does it connect to larger systems, such as nature or human history?

Express Gratitude

End your walk with a moment of gratitude for the experience and the beauty around you.

Benefits of awe walks for mental health:

Studies show that awe can lower cortisol levels, the hormone associated with stress (Sturm et al., 2020). By shifting focus outward, awe walks help calm the mind and reduce anxiety.
Bai et al. (2021) found that awe walks can increase feelings of joy and contentment. Experiencing the vastness of nature or human creativity often inspires a sense of wonder that improves mood.
Regular exposure to awe helps individuals build resilience. When faced with life’s challenges, the perspective gained from awe i.e., that we’re part of something larger, can offer comfort and strength.
Awe often leads to prosocial behaviours. Feeling small in the face of something vast can foster humility and a stronger desire to connect with others (Keltner & Haidt, 2003)

To conclude:

Awe is more than an emotion – it’s a gateway to improved mental health and a greater sense of wellbeing. By engaging in awe walks, we can reconnect with the world’s beauty and vastness, reducing stress, enhancing happiness, and fostering resilience. In a world that often feels overwhelming, awe provides a vital antidote. It’s reminder of the profound and extraordinary that exists all around us!

So next time you’re feeling stressed or disconnected, get your shoes on and step outside with a sense of wonder. You might just find that awe is the mental reset you didn’t know you needed.

Author: Sarah Childs

Psychotherapist MBPsS, MSc, BA (Hons), (Reg MBACP)

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Common Misconceptions About Art Therapy: A Therapist’s Perspective on Working with Children and Young Adults

Annika Ancverina — Tue, 10 Sep 2024 11:31:00 +0000

Art therapy is a powerful form of self-expression that offers children and young adults a unique way to process emotions, challenges, and experiences that are often difficult to verbalize. As an integrative arts therapist, I regularly witness the profound healing that can take place through creative expression. However, despite its growing popularity, there are still many misconceptions about what art therapy is—and what it isn’t. Let’s take a moment to debunk some of these myths and clarify the true essence of this therapeutic practice.

1.”Art Therapy is Just Arts and Crafts.”

This is one of the most common misunderstandings I encounter. While it’s true that art therapy involves creating art, it is not the same as doing arts and crafts. In art therapy, the focus is not on the final product but on the process of creating. The art serves as a tool for emotional exploration, communication, and healing.

In my sessions with children and young adults, I often emphasize that the quality or technical skill of the art isn’t important. What matters is what the art represents for them—whether it’s a way to express emotions they can’t put into words, a reflection of their internal struggles, or simply a safe space to explore their thoughts.

2.”You Have to Be Good at Art for Art Therapy to Work.”

Many people shy away from art therapy because they think they aren’t “artistic” or “good at drawing.” The beauty of art therapy is that there is no right or wrong way to create.It doesn’t matter if you can draw realistically or paint like a professional—art therapy is about the expression of emotions, not the perfection of technique.

For children and young adults who may already feel pressure to perform in other areas of their lives, art therapy can provide a non-judgmental and liberating space where they can express themselves freely. My role as a therapist is to guide them through this process, helping to decode emotions, themes, and patterns that emerge in the artwork, regardless of artistic ability.

3.”Art Therapy is Only for Kids.”

While it’s true that art therapy is often associated with children, it’s a powerful tool for individuals of all ages. The misconception that it is solely for young children can sometimes discourage adolescents or young adults from engaging with this therapeutic modality. In reality, art therapy can be just as effective—if not more so—at different stages of life.

Teenagers and young adults, in particular, often struggle with overwhelming emotions, social pressures, and identity issues. Art therapy can provide them with an alternative method to express complex emotions and explore their identity without the need for words. In fact, many adolescents prefer this approach because it feels less confrontational than traditional talk therapy.

4.”You Have to Be Good at Art for Art Therapy to Work.”

5.”Art Therapy is Only for Kids.”

6.”Art Therapy is Just for Trauma Recovery.”

While art therapy is indeed a powerful tool for trauma survivors, its benefits go far beyond trauma recovery. Art therapy can be used to help individuals navigate anxiety, depression, ADHD, grief, relationship struggles, low self-esteem, and much more.

In working with children and young adults, I often find that art therapy becomes a way for them to build emotional resilience, learn coping skills, and improve their ability to communicate. It’s not just about healing past wounds, but also about fostering mental and emotional growth in the present.

7. “The Therapist is Analysing My Art to Judge Me.”

Another frequent misconception is that the therapist is acting as some kind of detective, interpreting the artwork to “diagnose” or judge the creator. While it’s true that art therapists are trained to observe and understand symbolic content, the interpretation of the artwork is a collaborative process.

When I work with children and young adults, I always ask them about their art, rather than making assumptions. The meaning behind their creation comes from their perspective. My role as a therapist is to facilitate the exploration of that meaning, guiding them to discover insights about their feelings, thoughts, and behaviours through their own artwork.

8.”Art Therapy is Only for People with Serious Mental Health Issues.”

Art therapy is often perceived as a treatment only for those dealing with significant psychological challenges, but that couldn’t be further from the truth. Art therapy is beneficial for anyone who wants to better understand themselves, cope with life transitions, or reduce stress. It can be especially helpful for children and young adults who may struggle to articulate their feelings, whether or not they have a formal diagnosis.

I often work with children and teens who are facing everyday challenges like school stress, peer pressure, or family dynamics. Through art, they learn to express themselves, gain confidence, and develop healthier coping strategies. You don’t need to have a mental health diagnosis to benefit from this form of therapy.

9. “Art Therapy Will Solve Problems Immediately.”

Art therapy, like all forms of therapy, is a process. It requires patience and time. Some may think that after a few sessions, the “problem” will be fixed. However, healing and personal growth are gradual journeys, and art therapy is no different. Progress may not always be linear, and some sessions might feel more productive than others.

The goal isn’t to create a quick fix but to nurture long-term emotional well-being. In my practice, I emphasize the importance of creating a supportive space where children and young adults feel safe to explore, reflect, and grow at their own pace.

Art therapy is a diverse, creative, and non-threatening way for children and young adults to engage in the therapeutic process. It breaks down barriers that traditional verbal therapy sometimes struggles to overcome, particularly with those who are still developing the vocabulary to express complex emotions.

By unmasking these common misconceptions, I hope to inspire more families and individuals to explore the potential of art therapy. Whether you’re dealing with anxiety, exploring your identity, or just looking for a way to express yourself, art therapy is a flexible, adaptable tool that can meet you wherever you are on your journey. After all, art—like healing – is for everyone.

Author: Annika Ancverina

Integrative Arts Child & Adolescent Counsellor IATE, PgDip (Reg BACP)

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Sleep Hygiene and Mental Health

Valentina Sartore — Wed, 04 Sep 2024 15:30:22 +0000

When it comes to maintaining our mental health and overall well-being, sleep is one crucial aspect that may often be overlooked. We have all experienced that “not so fresh” feeling after one bad night’s sleep – however, we often disregard the role that consistently poor sleep can play in affecting our well-being long term, both physically and mentally.

Sleep is not just a time for our bodies to rest; it’s a critical period for our brains to recharge and process the day’s events. Poor sleep can exacerbate stress, anxiety, and depression, while good sleep can enhance our ability to cope with challenges, regulate emotions, and maintain a positive outlook. Yet, many of us struggle with sleep issues, whether it’s difficulty falling asleep, staying asleep, or waking up feeling groggy and not rested. Understanding the importance of sleep hygiene can be a powerful tool in improving our mental health.

How Sleep Affects Mental Health

The relationship between sleep and mental health is well-documented, and studies suggest that the relationship goes in both directions; this means that mental health difficulties can lead to poor sleep, and that sleep problems can contribute to the onset, occurrence, and maintenance of mental health difficulties.

One underlying mechanism for this could be the disruption of emotion regulation, when we lack quality sleep. Research suggests that poor sleep can lead to finding it harder to manage our emotions effectively, and to adapt our physical and emotional responses to day to day situations as well as our cognitive appraisal of these situations (the way we think about them). It can also mean we are more sensitive to experiencing mood swings and negative mood, with impaired ability to self-regulate.

These studies stress the importance of paying attention to our sleep when we are looking to improve, or maintain, our mental health and well-being. Luckily, there are some practical changes we can make that can have a positive impact on sleep quantity and quality.

Practical Tips for Improving Sleep Hygiene

Improving sleep hygiene is about creating an environment and a routine that promote good quality sleep. Here are some practical tips to try:

Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This consistency can make it easier to fall asleep and wake up naturally. It is also crucial to understand that we don’t all need the same amount of sleep; for instance, teenagers need more sleep than adults!

Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing deep breathing exercises. These activities can signal to your body that it’s time to wind down and prepare for sleep.

Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bedtime to help your body naturally prepare for sleep. Leaving your phone to charge in a different room, and getting an alarm clock instead to keep on your bedside table could be one way to implement this.

Optimise Your Sleep Environment: Make sure your bedroom is conducive to sleep. This means keeping it cool, quiet, and dark. Investing in a comfortable mattress and pillows, where possible, can also make a big difference in the quality of your sleep. Ideally, only use the bedroom for sleep. This may not be possible if you also work or study in your room – but having set boundaries or routines that help you separate work and sleep is important.

Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle by causing discomfort or stimulating wakefulness.

Get Regular Physical Activity: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous activity close to bedtime, as it can be stimulating and make it harder to wind down.

Manage Stress and Anxiety: Incorporating relaxation techniques like mindfulness, meditation, or journaling into your daily routine can help manage stress levels and prepare your mind for sleep. For instance, if you are someone who tends to overthink a lot whilst trying to get to sleep, writing down these worries or making a list of things that are on your mind can help you feel reassured that you can deal with them in the morning, clear your mind, and help you wind down.

Ask for Support!: As we discussed, sleep and mental health go hand in hand, and sometimes sleep problems can really affect our mental health and vice-versa. If you have tried the tips above and nothing is working, or if you feel that sleep is an area you need to tackle, a therapist can help you find ways to improve your sleep hygiene as well as uncovering what may be exacerbating your sleep difficulties. You don’t have to do this alone!

In conclusion, good sleep hygiene is essential for maintaining our mental health. By making small, intentional changes to our sleep habits, we can improve the quality of our sleep and, by extension, our overall well-being.

References:

Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews, 60, 101556.

Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1

Author: Valentina Sartore

Psychotherapist, MSc, BSc (Hons)

The post Sleep Hygiene and Mental Health 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.

Nurturing a Positive Mindset During Exam Season: Self-Care and Mindfulness for Teens and Young Adults

Annika Ancverina — Wed, 29 May 2024 15:23:07 +0000

As a psychotherapist specialising in working with teenagers and young adults, I understand the unique pressures that come with exam periods. The stress, anxiety, and pressure to perform can be overwhelming. However, cultivating a positive mindset through self-care and mindfulness can significantly ease this burden and promote mental well-being. Here’s how you can achieve this during the high-stress exam season.

Understanding the Stress of Exams:

Exams are a pivotal part of academic life, often determining future opportunities and pathways. The pressure to excel can lead to heightened levels of stress and anxiety. It’s crucial to acknowledge these feelings rather than dismiss them. Understanding that it’s normal to feel this way is the first step toward managing these emotions effectively.

The Power of a Positive Mindset:

A positive mindset doesn’t mean ignoring the challenges and stressors but rather approaching them with a constructive and resilient attitude. Developing a positive mindset can help you view exams as an opportunity to showcase your knowledge and skills, rather than a looming threat. Here are some strategies to help cultivate this mindset:

1. Reframe Negative Thoughts:
Instead of focusing on what could go wrong, concentrate on what you can control and the effort you’ve put in. Replace thoughts like “I’ll never pass this exam” with “I’ve prepared well and will do my best.”

2. Set Realistic Goals:
Break down your study goals into manageable chunks. Celebrate small achievements to keep yourself motivated and positive.

3. Practice Gratitude:
Take a few moments each day to reflect on what you’re grateful for. This can shift your focus from stress to positive aspects of your life.

The Role of Self-Care:

Self-care is essential, especially during high-stress periods. It involves taking deliberate actions to care for your mental, emotional, and physical health. Here are some self-care practices to integrate into your routine:

1. Prioritise Sleep:
Adequate sleep is crucial for cognitive function and memory consolidation. Aim for 7-9 hours of sleep per night, even during exam periods.

2. Healthy Nutrition:
Fuel your brain with nutritious foods. A balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can enhance focus and energy levels.

3. Physical Activity:
Regular exercise can help reduce stress and improve mood. Even short walks or stretching can make a significant difference.

4. Social Connections:
Don’t isolate yourself. Spend time with family and friends who support and encourage you. Social support can buffer against stress.

Embracing Mindfulness:

Mindfulness is the practice of staying present and fully engaging with the current moment. It can be a powerful tool to manage exam-related stress. Here are some mindfulness practices to consider:

1. Deep Breathing Exercises: Simple deep breathing exercises can help calm your mind and reduce anxiety. Try inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.

2. Mindful Meditation:
Set aside a few minutes each day for meditation. Focus on your breath and let go of any distracting thoughts. Apps like Headspace or Calm can guide you through the process.

3. Body Scan Meditation:
This involves lying down and paying attention to different parts of your body, starting from your toes and moving up to your head. This practice can help you release tension and relax.

4. Mindful Study Breaks:
During study sessions, take short breaks to practice mindfulness. Step away from your desk, stretch, and take a few deep breaths before resuming your work.

5. Utilise Relaxation Apps:
Relaxation apps such as ‘Calm’, Stop, Breathe & Think’ and ‘Headspace’ provide customized meditation experiences that cater to one’s mental, physical, and emotional needs. These apps offer a variety of resources, including guided meditations, animations, articles, and videos, making it accessible for you to find the support you need to alleviate anxiety and stress.

And last but not least:

Disconnect from Technology: Taking a break from technology, especially during the evenings and before bedtime, can have a profound impact on their mental health. Avoid keeping your phone by your bed and limit mobile phone usage at night. This digital detox can enhance sleep quality and significantly reduce stress levels.

Exams are undeniably stressful, but by integrating self-care and mindfulness into your daily routine, you can cultivate a positive mindset that will not only help you perform better academically but also enhance your overall well-being. Remember, your mental health is just as important as your grades. Take care of yourself, stay positive, and believe in your abilities. Good luck!

If you or someone you know is struggling with exam stress, don’t hesitate to reach out for professional support. Sometimes, a little help can make a big difference in managing stress and achieving success.

Good luck, you got this!
Annika

Author: Annika Ancverina

Integrative Arts Child & Adolescent Counsellor IATE, PgDip (Reg BACP)

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Managing Christmas with Trauma

Lucinda Gordon Lennox — Wed, 14 Dec 2022 12:02:55 +0000

If we have unresolved trauma from our childhoods (we all have some trauma), then holiday seasons can be tricky to manage and navigate.

We might feel triggered into a younger version of ourselves within the family system, and this might feel really uncomfortable.

Some little tips that can be helpful are:

1) Remembering that trauma is not our fault. It is not our fault that we feel triggered either. We are having an unconscious physiological response to something that our system perceives as danger. It is out of our control. It is not our fault.

2) Maintaining as many boundaries that work for us as possible. Our family might not understand boundaries – but we need to put them in despite that. Boundaries are to keep us safe. If other people don’t like our boundaries, that doesn’t mean the boundaries are “wrong”, it just means the other people don’t respect boundaries.

3) Keeping in contact with friends who are non-judgmental, kind and inclusive. Making sure we spend time with these people too.

4) If we feel triggered, moving the body can be very helpful. Walking, dancing, shaking. Singing is good too – belt out some carols! Removing ourselves from the triggering situations as much as we can is really important.

5) If we know situations will trigger us, we are permitted to avoid them completely. If this feels too difficult, then limiting the time we spend in them, and celebrating when we leave by doing something really lovely for ourselves.

6) Remembering that the holiday season does end. And that we can end it earlier than it naturally ends if we need to.

Author: Lucinda Gordon Lennox

Trauma Specialist MSc (Reg MBACP, FDAP Accred)

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