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GRIEF

11/30/2016

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EUNOIA THERAPY BLOGĀ 

9/1/2015

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SEPTEMBER TOPIC - Sleep

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Sleep Issues

Sleep has been in the news recently with a recent article from the BBC News Health finding that people who sleep six hours a night or less are more likely to catch a cold when exposed to the virus, a novel human experiment has found.

Sleep has always been a hot topic in the medical world especially in counselling practices as sleep can have a profound effect on health and well being. A study conducted in 2011 found that 30% of people are severely sleep deprived putting them more at risk of mental health and relationship issues. The authors also point out that psychological approaches are recommended. In particular they recommend cognitive behavioural therapy (CBT), which they say is the most effective treatment for chronic insomnia, with research finding it associated with improvement in 70% of cases. 
NHS -  Tips for better sleep
Mind (www.mind.org.uk) provides some useful help on what causes poor sleep: 
  • a poor sleep routine – going to bed too early or too late, or not relaxing properly before bed
  • a poor sleep environment – sleeping somewhere uncomfortable, or with too much light or noise
  • changes to sleep patterns – working night shifts or sleeping in a new place can be a problem if your body doesn’t adjust
  • unhelpful psychological associations – developing anxieties or phobias about going to sleep after a period of poor sleep, or associating the bedroom with being active
  • physical illness – being uncomfortable or in pain, having a physical sleep condition such as snoring or sleep apnoea (problems breathing while sleeping), or having a hormone or neurological disorder such as an overactive thyroid or Parkinson’s disease
  • alcohol, street drugs and stimulants – (including caffeine and nicotine)
  • medication – having trouble sleeping as a side effect of certain medication, such as epilepsy and asthma drugs, or antidepressants
  • stress, worry and anxiety – feeling nervous about a specific issue, such as work, money, family or relationships; or a specific event, such as an interview or appointment
  • trauma – finding it hard to sleep after experiencing a traumatic event, such as an accident or a bereavement; experiencing long-term sleep problems as a result of long-term trauma or abuse, particularly if the trauma happened during childhood
  • mental health problems (see below).

If your sleeping problems are caused by a mental health problem, such as depression, anxiety or post-traumatic stress disorder (PTSD), a talking treatment may help you address the underlying cause. 

If all these tips and help hasn't improved your sleep and you would like to talk about sleep or other problems please contact me to book an initial consultation. 
EUNOIA Therapy & Counselling
Fiona Kyle (Psychotherapist)

Email -  eunoiatherapy@outlook.com
Facebook - www.facebook.com/EunoiaCounselling
Website - www.eunoiatherapy.com
 Call - 07854662052
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Sleep Study 2011
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Bedtime phenomenon: scientist develops book to send children to sleep in minutes. The Rabbit Who Wants To Fall Asleep uses psychological techniques to send children to sleep quickly.
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Develop a toolbox of relaxing bedtime ritualsCome up with different relaxing bedtime rituals to help you unwind before sleep. For example:
  • Read a book or magazine by a soft light
  • Take a warm bath
  • Listen to soft music
  • Do some easy stretches
  • Wind down with a favorite hobby
  • Listen to books on tape
  • Make simple preparations for the next day
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Relationship Help

3/13/2014

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Relationship Help 
Advice for Building Relationships that are Healthy, Happy and Satisfying

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  • Relationship advice tip 1: Keep physical intimacy alive
  • Relationship advice tip 2: Spend quality time together
  • Relationship advice tip 3: Never stop communicating
  • Relationship advice tip 4: Healthy relationships are built on give and take
  • Relationship advice tip 5: Expect ups and downs


If you need further help please don't hesitate to make an appointment.  
Email eunoiacounselling@live.com
Visit eunoiacounselling.weebly.com
or Call 07854662052
Relationship Help
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Stress Relief

3/11/2014

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NHS Relaxation Tips

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Relaxation can help to relieve the symptoms of stress. It can help you calm down and take a step back from a stressful situation. Although the cause of the anxiety won’t disappear, you will probably feel more able to deal with it once you've released the tension in your body and cleared your thoughts. All relaxation techniques combine breathing more deeply with relaxing the muscles. Don't worry if you find it difficult to relax at first. It's a skill that needs to be learned and it will come with practice.

Yoga and tai chi are both good forms of exercise that may help to improve breathing and relaxation
If you would like further advice on stress and anxiety techniques please don't hesitate to make an appointment.  
Email eunoiacounselling@live.com
Visit eunoiacounselling.weebly.com
or Call 07854662052
NHS Relaxation Tips
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Mindfullness

3/6/2014

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10 Tips for Being Mindful

  1. Take a couple of minutes to notice your breathing. Sense the flow of the breath, the rise and fall of your belly
  2. Notice what you are doing as you are doing it and tune into your senses. When you are eating, notice the colour, texture and taste of the food.
  3. When you are walking, tune into how your weight shifts and the sensations in the bottom of your feet. Focus less on where you are headed.
  4. Don’t feel that you need to fill up all your time with doing. Take some time to simply be.
  5. When your mind wanders to thinking, gently bring it back to your breath.
  6. Recognize that thoughts are simply thoughts; you don’t need to believe them or react to them.
  7. Practise listening without making judgments.
  8. Notice where you tend to zone out (e.g., driving, emailing or texting, web surfing, feeding the dog, doing dishes, brushing teeth, etc.). Practise bringing more awareness to that activity.
  9. Spend time in nature.
  10. Notice how the mind likes to constantly judge. Don’t take it seriously. It’s not who you are.
If you need further help or tips on mindfulness please don't hesitate to make an appointment. 
 Email eunoiacounselling@live.com
Visit eunoiacounselling.weebly.com
or Call 07854662052
Mindfulness Tips
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Something to make you smile - Animals vs Human Furniture

3/5/2014

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    Author - Fiona Kyle

    Psychotherapist working at Eunoia Counselling & Therapy Practice. 

    Categories

    All
    Anxiety
    Forgiveness
    Grief & Loss
    Mindfullness
    Relationships
    Smile
    Stress

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