Healthy Ways To Handle Holiday Stress

It's no secret that the "most wonderful time of the year" is also often the most stressful. The holiday season may bring lots of joy, but it can also mean coming face-to-face with financial strain, tense family relationships, and endless to-do lists. Friends, don't fret: There's hope. You can make things a bit easier by taking extra care of yourself during the holidays. 

Get outside and break a sweat.

Unplugging to spend some time in nature is a great way to slow down overwhelming thoughts and reconnect with the present moment. A nice walk in the park—or even just around the block—can help remind you what really matters to you. It's even better if you can find a way to squeeze in some extra exercise while you're out, because endorphins are your BFF in times of stress. 

Focus on gratitude.

Remind yourself of everything that makes your life wonderful, and of exactly why you appreciate those things. Every morning (or just when you're feeling extra low), jot down a few things that you're grateful for. You may even enjoy sending a thank-you note to someone you love, or baking them a few extra holiday cookies.

Meditate.

That people experiencing extra stress set aside three to five minutes every morning to "[meditate] on what you appreciate in life, and plan time throughout the day to do nice things for others."

Don't feel guilty for needing downtime.

In this 24/7 world, most of us are constantly on the go. Mix in a whirlwind of holiday parties and gift shopping, and that breakneck pace becomes even more difficult to maintain. It's completely human—and healthy—to take periodic breaks to rest up. "Build in some extra downtime to recharge your inner battery," "Be sure to get enough sleep to repair your system." Aim to get 7.5 to 9 hours of shut-eye each night.

Watch or listen to things that bring you joy.

It's hard to remember now, but at one point, you'd never heard the words "bills" or "work deadlines" before, and this season was solely about candy canes and whimsy. Take yourself back to the holidays of your childhood by carving out time to enjoy things that make you happy. "Put together a positivity playlist, with songs that inspire you or help you unwind,"

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Art therapy

Art Therapy

Art therapy is a type of psychotherapy that utilises art and artistic mediums to help people explore their thoughts and emotions in a unique way. The idea behind this type of therapy is to use art as a primary means of communication, something that can be useful for those who find it difficult to verbalise their feelings. Being practical and using physical objects, such as paintbrushes and paper, often helps people to feel more connected to the world around them.

For example, some people find talk therapy, as utilized in many conventional forms of psychotherapy, provides the most-effective vehicle to enable them to process, reflect upon, and move forward from previous experiences. Others have difficulty verbalizing their emotions and require alternative therapeutic approaches to achieve the same result. Therefore, some therapeutic methods introduce additional activities to achieve satisfactory results. Some people, for instance, find meditation, with its soothing, flowing movements, provides the means to help them solve life situations and achieve a certain measure of happiness.

Art therapy is a popular alternative to traditional talk therapy. In this method, art becomes a medium to help the individual process emotions, reflect on, and share their feelings and thoughts. Art therapists sometimes combine art therapy with traditional psychotherapy methods.

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5 way to boost your self esteeem

5 WAY TO BOOST YOUR SELF ESTEEM

     

     1. Use positive affirmations in the right way

Affirmations meaning is confidence about a perceived truth Positive affirmations do work. An affirmation can help you replace a negative thought with a more helpful positive one and improve your attitude. The way this works is by repeating over and over a positive statement that includes within it some kind of belief or intention. The thinking goes that if you repeat this often enough you will start to believe it for real and that changes the way you behave.

2. You do you

Comparing yourself to other people is a sure-fire way to start feeling crummy. Focus to try you’re own goals and achievements, rather than measuring them against someone else’s.

3. Nobody’s perfect

Always strive to be the best version of yourself, but it’s also important to accept that perfection is an unrealistic goal.

4. Do what makes you happy

If you spend time doing the things you enjoy, you’re more likely to think positively. Try to doing little thinks that makes you happy whether that’s time spent reading, cooking –listening music Hangout with friends, if it makes you happy, make time for it.

5. Exercise

 Exercise is a great way to increase motivation, practise setting goals and build confidence. Breaking a sweat also cues the body to release endorphins, the feel-good hormones.

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Haphephobia

Haphephobia

One of the strangest phobias that can occur with anyone is haphephobia. It is a weird, and a rare type of fear of being touched by someone else. The person has a persistent and unexplainable fear that anyone would touch him/her. This is known as haphephobia

.

The symptoms of haphephobia vary in severity depending on the level of fear. Some people with this phobia are:

Able to tolerate touch that they initiate or give express permission for the other person to initiate

Able, over a long period of time, to build enough trust to overcome their reactions with one or two specific people

Uncomfortable with any form of touch at all

Look for a therapist with whom you can develop trust and therapeutic rapport, and expect the process to take some time.  with hard work, you can learn to manage your fearful reactions.

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Email Counselling

Email Counselling 

Online Counselling, such as email counseling is a form of psychotherapy that can provide you support and guidance through those challenging times and situations in life.

Email affords us both the chance to think through what we say and how we say it. This can lead to a more profound, insightful and careful conversation.

Online Counselling / Email Counselling can be done through your personal email, or using other more secure and free email sites like Hush email or Sendai.* Your email is responded to by a counsellor who will provide you with a customized and holistic approach to help you find solutions to your issues of concern. There is no need to leave your home or office!

Online counselling is particularly useful for:

·         People suffering from anxiety or depression who do not want face-to-face sessions, but do want support.

·         Expats seeking counselling in countries where their native language is not spoke.

·         Those who feel they would benefit from counselling but are resistant to walking into a therapist’s office.

·         Those who cannot afford the time required to travel to and from a counselors base.

·         People suffering from agoraphobia or illness that prevents them leaving the home.

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Humanistic Therapy

Humanistic Therapy

The aim of humanistic therapy is to help the client develop a stronger, healthier sense of self, as well as access and understand their feelings to help gain a sense of meaning in life. Humanistic therapy is a client-centered approach that emphasizes unconditional acceptance from the therapist and the free expression of the patient. With humanistic therapy, the patient is encouraged to openly express what is affecting him as he works with the therapist to find meaning, self-actualization, and understanding of his emotions.

Some fundamental assumptions of humanistic psychology include: 

·         Experiencing (thinking, sensing, perceiving, feeling, remembering, and so on) is central.

·         The subjective experience of the individual is the primary indicator of behaviour.

·         An accurate understanding of human behaviour cannot be achieved by studying animals.

·         Free will exists, and individuals should take personal responsibility for self-growth and        fulfilment. Not all behaviour is determined.

·         Self-actualization (the need for a person to reach maximum potential) is natural.

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Self-Care

Self-Care

Self-care is active participation in enhancing the quality of your health. Some people think that nurturing the self is only for the fragile, the weak-willed, or the slacker–it certainly couldn’t be for strong, ambitious men and women. However, it is a vital part of maintaining good health and a vibrant life. It’s not just an occasional manicure, “chilling out” or a six-pack. Building up a repertoire of reliable self-care habits now can affect your quality of life both now and in the future.

Spend time with a  who makes you feel protected and inspired.

Volunteer to help a cause that means something to you.

Listen to music from one of the happiest periods of your life.

Practice a mindfulness exercise, even if it’s just deep breathing.

Do some creative writing—imagine a fantasy scenario, and lose yourself in it.

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Solution_focused brief therapy

Solution-Focused Brief Therapy

Solution-Focused Brief Therapy) concentrates on finding solutions in the present time and exploring one’s hope for the future to find quicker resolution of one’s problems. Solution-focused brief therapy places focus on a person's present and future circumstances and goals rather than past experiences. In this goal-oriented therapy, the symptoms or issues bringing a person to therapy are typically not targeted. This method takes the approach that you know what you need to do to improve your own life and, with the appropriate coaching and questioning, are capable of finding the best solutions.

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Aversion Therapy

Aversion Therapy

Aversion therapy is a treatment method in which a person is conditioned to dislike a certain stimulus due to its repeated pairing with an unpleasant stimulus. For example, a person undergoing aversion therapy to stop smoking might receive an electrical shock every time they view an image of a cigarette. The goal of the conditioning process is to make the individual associate the stimulus with unpleasant or uncomfortable sensations.

Uses of Aversion Therapy

Aversion therapy can be effectively used to treat a number of problematic behaviors including the following:

• Bad habits
• Addictions
• Alcoholism
• Smoking
• Gambling
• Violence or anger issues

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Aviophobia

Aviophobia

 This is also known as the fear of flying. Fear of flying is a fear of being on an aeroplane (airplane), or other flying vehicle, such as a helicopter, while in flight. It is also referred to as flying phobia, flight phobia, aviophobia or aerophobia (although the last also means a fear of drafts or of fresh air).

Symptoms of Aviophobia

An irrational fear of flying, whether it be in airplanes, helicopters, or any kind of levitating machine

Anxiety when confronted with the possibility of flying or boarding an aircraft of any kind

A racing heart rate, blood pressure, or panic attacks while on or boarding an airplane

The inability to even enter an airport without feeling anxious

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5 way to be a happier

5 Way to Be a Happier

Give yourself Confident

Self-confidence is an essential part of humanity. A person with self-confidence generally likes themselves, is willing to take risks to achieve their personal and professional goals, and thinks positively about the future The best way to do this is by starting with easier skills — skills like gratitude or prioritizing spending time doing fun things. Get a win, and you'll be more confident.

Exercise to boost energy. 

If you’ve been feeling worn out or fatigued more than usual recently, it might be necessary to give your energy levels a boost. You do this naturally by changing your diet, making some lifestyle changes, doing yoga, even a 10-minute walk can brighten my outlook.

Talking with friends.

Friendship is a relationship of mutual affection between people friendship is a stronger form of interpersonal bond than an association. When you talk to your friend who understands you and your problems very well and who can support you and help you whenever you need – this is true happiness.

Music.

Music is the best way to relax and feel good you should listen to music everyday. It can be classics or just a slow and calming melody, which will help you to be happy

Avoid negative thoughts.

Avoid negative thoughts it is the best way to being happier Stop thinking only of bad things, get rid of your fears, Avoid negative thoughts for discussing. Don’t watch bad Things.

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Narrative Therapy

Narrative Therapy

Narrative therapy is a form of psychotherapy that seeks to help people identify their values and the skills and knowledge they have to live these values, so they can effectively confront whatever problems they face. This allows clients to get some distance from the issue to see how it might actually be helping them, or protecting them, more than it is hurting them. With this new perspective, individuals feel more empowered to make changes in their thought patterns and behavior and “rewrite” their life story for a future that reflects who they are, what they are capable of, and what their purpose is, separate from their problems.

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Scotophobia

Scotophobia  

Scotophobia is the fear of darkness. This might be thought of as a “primal” fear of the unknown or what might be “hiding in the dark”, such as monsters, criminals, etc. Phobias of this type are also often related to a fear of losing control.

Symptoms of Scotophobia

1. Extreme Anxiety, Dread

2. Shortness of Breath

3. Rapid Breathing

4. Heart Palpitations

5. Excessive Sweating

6. Nausea

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Psychoanalysis

Psychoanalysis

It is a Psycho-dynamic therapy which is designed to help a person understand WHY they think, feel and experience negative or unhelpful thoughts and emotions which sometimes seem to be completely out of their control.

The primary objective of Psychoanalysis is to help people suffering with emotional and personality issues (characterological issues) to “uncover” or “release” deeply entrenched emotional experiences which have become “trapped” deep in the Psyche of the individual. Psychoanalytic theory holds that these early negative childhood experiences can have a long lasting effect on a person’s life leading directly to a range of psychosomatic symptoms, what Freud called NEUROSES.

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Analytical Therapy

Analytical Therapy

Analytical therapy is a form of psychotherapy that sets out to help a person ‘re-process’ past experiences that may be having a detrimental impact on day-to-day life. Many of us may feel that some of the things that have happened to us in our past continue to have an impact upon our lives today.

Although the past cannot, of course, affect out life today (as the past no longer exists) the ‘way we think about the past’ in the present time CAN and DOES impact our daily experiences, but only because of the way we think about it now!

Analytical therapy is a gentle form of talking therapy that allows the therapist and client to explore those past events (sometimes that may only exist at a semi-conscious level) and to re-process them (re-consider them) in light of the new knowledge we have accumulated since then.

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Toxic Shame Problem

Toxic Shame

Everyone experiences shame at one time another. It’s an emotion with physical symptoms like any other that come and go, but when it’s severe, it can be extremely painful and when shame becomes toxic, it can ruin our lives.

Strong feelings of shame stimulate the sympathetic nervous system, causing a fight/flight/freeze reaction. We feel exposed and want to hide or react with rage, while feeling profoundly alienated from others and good parts of ourselves. We may not be able to think or talk clearly and be consumed with self-loathing, which is made worse because we’re unable to be rid of ourselves.

Toxic shame differs from ordinary shame, which passes in a day or a few hours, in the following respects:

·         It can hide in our unconscious, so that we’re unaware that we have shame.

·         When we experience shame, it lasts much longer.

·         The feelings and pain associated with shame are of greater intensity.

·         An external event isn’t required to trigger it. Our own thoughts can bring on feelings of shame.

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Overthinking

Overthinking

Types of thinking

It can be really helpful to step back when you find you are overthinking and see if you are falling into any of the following types of thinking, as all these have been shown to be closely linked with our mood – they do us no good whatsoever!

1. All-or-nothing thinking: We look at things in absolute, black-and-white categories.. “I feel fantastic today” or “I feel absolutely terrible”.

2. Overgeneralisation: We view a negative event as a never-ending pattern of defeat. “It will ALWAYS be like this.”

3. Mental filter: We dwell on the negatives and ignore the positives.

4. Discounting the positives: We insist that our accomplishments or positive qualities don’t count

5. Jumping to conclusions: We conclude things are bad without any definite evidence. These include mind-reading (assuming that people are reacting negatively to us) and fortune-telling (predicting that things will turn out badly).

6. Magnification or minimisation: We blow things way out of proportion or we shrink their importance.

7. Emotional reasoning: We reason from how we feel: “I feel like an idiot, so I must be one.”

8. “Should” statements: We criticise ourselves or other people with “shoulds,” “shouldn’ts,” “musts,” “oughts,” and “have-tos.”

9. Labelling: Instead of saying, “I made a mistake,” we tell ourselves “I’m a complete loser”.

10. Blame: We blame ourselves for something we weren’t entirely responsible for, or we blame other people and overlook ways that we contributed to a problem.

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Oneirophobia

Oneirophobia

When someone says they are afraid to go to sleep you wonder at this curious statement and what possibly could have caused it. Aside from the usual fears of losing control the person begins to describe more specifically their fear of dreaming. Because dreams are irrational and often expose feelings that are hard to accept it becomes so uncomfortable for some people that they tried to avoid it any way they can.

symptoms of Oneirophobia as well as many other specific phobias are as follows:

1. Feelings of panic, dread or terror
2. A recognition that the fear goes beyond normal boundaries and is generally disproportionate
3. Oneirophobia reactions are generally automatic and uncontrollable and can seem to take over a person’s thoughts
4. Rapid heartbeat, shortness of breath, trembling, tightening of the stomach muscles and an overwhelming desire to escape the situation—all the physical reactions associated with extreme fear or danger
5. Extreme measures taken to avoid the feared object or situation (avoidance behaviours)

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Men's Counselling

Men’s Counselling

Men's lives are filled with a combination of family responsibilities, career aspirations and personal goals that may be in conflict and cause anxiety, stress and/or depression. Men may not have the personal network to deal with the resulting stress, anxiety or depression from these conflicts. For some men, they may cope in unhealthy ways from drugs, alcohol or unhealthy relationships.

Personal relationships, sexual performance issues, fears of failing or not living up to your personal aspiration can cause distress and unhappiness. All in the Family Counselling is a confidential, non-judgmental place that a man can turn to when he needs assistance to work through various issues, including sexual response or performance issues. Our individual counsellor works with our male clients to give them effective tools to solve their individual and relationship problems.

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Stuttering

Stuttering

Stuttering therapy is any of the various treatment methods that attempt to reduce Stuttering  to some degree in an individual  Stuttering can be a challenge to treat because there is a lack of evidence-based consensus about therapy Some believe that there is no cure for the condition and experts have argued that the preferred treatment outcome is one that involves satisfaction on the part of the stutterer, with both his communicative performance and the therapy process\ While there is disagreement about acceptable treatment outcomes from stuttering therapy  a wide range of methods have been developed to treat stuttering.

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