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Laughter yoga, created by Dr Madan Kataria, is something I hadn’t heard about until I came across an article about it. Kataria claims it reduces stress, makes your immune system stronger and keeps your mind positive. I just found one of his videos on You Tube and gave it a go. I felt a bit silly (even though I was on my own), but it did raise my mood.  I wonder if doing this in a group might stimulate more genuine laughter in response to others’ laughter. Perhaps I will try it and see. Even if I decide laughter yoga it is not for me, it did remind me that creating opportunities for laughter – whether through something like this, spending time with funny friends, or watching a good comedy – can make things feel better. Have a read and see what you think. https://www.theguardian.com/lifeandstyle/2022/oct/09/why-the-health-benefits-of-laughter-yoga-will-make-you-smile#:~:text=In%202005%2C%20a%20Scientific%20American,laughter%2Dinducing%20therapies%20improve%20depression. ...

Sometimes it feels like everyday has become a ‘something day’. The other day, I heard someone talking about ‘Wallpaper Appreciation Day!’ Some of these days, however, can help raise awareness of important issues. Today, for example, is, ‘World Menopause Day.’ Menopause and mental health  Did you know that the menopause can affect your mental health? For example, women may experience anger and irritability, low mood, anxiety, brain fog and forgetfulness, and a loss of confidence or self-esteem. If you are experiencing any off these, don’t feel like you just have to get on with it. NHS Inform Scotland – which I personally liked better than the other NHS webpages I found on this - suggests treatments including medication, therapy and mindfulness. Everyone’s experience is individual, and it is important to find something that works for you. If you want to read more, visit: https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/menopause-and-your-mental-wellbeing#:~:text=Changes%20in%20your%20hormones%20during,anger%20and%20irritability Or try: https://www.nhs.uk/conditions/menopause/symptoms/ ...

The importance of self-care for new mothers came up on BBC Breakfast yesterday morning. The old analogy of putting on your own oxygen mask before helping others with theirs, was made. If we don’t look after ourselves, how can we be there for others? It sounds simple. Allow yourself a break, go for a walk, do something you enjoy. But often people are stopped from meeting their own needs because it feels selfish. How dare I do something just to benefit myself! Self-care becomes something wrong. If you take the oxygen mask analogy then self-care becomes more palatable. More allowable. If I feel better, I am better for others. That isn’t so "selfish". But this got me thinking. Why do we need the excuse that it is better for others? What about the idea of caring for ourselves simply because it is good for us? Are we not worth looking after? ...

I love the sunshine but I found this week's heat exhausting and oppressive. Someone I was talking to told me they found it energising.  This was a good reminder that our experience can be so very different. We can struggle with things others find easy. It doesn’t mean we are worse than them, just different. However, often when we compare, we do so judgementally. Are we better or worse than others? If we see ourselves as worse, we can beat ourselves up about it. Perhaps instead we could recognise these differences, without judgement. Then, rather than criticising ourselves when we struggle, we could try taking care of ourselves instead. ...

I meet lots of people both through my work and elsewhere who have suffered or do suffer with panic attacks. They can be very frightening to experience and also to witness. People who suffer with panic attacks have often researched ways of helping themselves through them. However, when faced with someone who is having a panic attack, how many of us would know what to do? The MIND website gives clear, helpful advice on what to do and what not to do. Maybe if we educate ourselves, we won't be panicked by panic attacks, but can offer support instead. https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/for-friends-and-family/#:~:text=gently%20let%20them%20know%20that,your%20arm%20up%20and%20downfunctionality. ...

The article below reminded me how good exercise is for our mental health. Research shows it doesn’t just increase positive emotions. It also decreases negative emotions. A double hit! You don’t have to run a marathon to get the benefits. Even small amounts of exercise – like a 5 minute walk or dancing to a song - can help. Find something you like. And if you dance like me, maybe make sure no-one is watching! https://www.theguardian.com/lifeandstyle/2022/jun/29/move-yourself-happy-how-to-exercise-boost-mood-fitness-level ...

I’ve learnt that a lack of sleep can really affect my mood and ability to function. Many of my clients suffer from sleeplessness. Often it hits when we are struggling, making that struggle even tougher. There are lots of websites that discuss the topic of sleeplessness. Below are links to two which I have found helpful. The NHS website discusses the signs of sleep problems and possible causes. It offers top tips to get more sleep or better sleep. It also gives advice on where you can go for further support. https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ The Mind website similarly explores sleep problems. It explains how the amount of sleep we get can affect our mental health and how mental health can affect sleep. A horrible vicious circle! https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/ Mind also offer advice on how to improve your sleep. They direct you to other pages on their site which may be useful. These cover topics such as relaxation and breathing exercises and mindfulness techniques. https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/tips-to-improve-your-sleep/ If you’re suffering with sleeplessness, maybe take...

A lot of the books I read are ones that have been recommended to me by clients. It’s Ok That You’re Not Ok is a book written for people who are experiencing loss and grief. The author, Megan Devine writes having experienced the painful and unexpected loss of her partner. She promotes learning to take care of yourself within your experience of grief, rather than trying to fix it. “Your job is to tend to yourself as best as you can, leaning into whatever love, kindness and companionship you can. It is an experiment. An experiment you were thrown into against your will, but an experiment all the same.” (Devine, 2017, P177) I really like the idea of experimenting as, for me, it gives permission for things not to work. It reduces the fear of failure, because in experiments we learn both from what works and what doesn’t work. ...

Starting counselling can be really daunting and I am always conscious of just how much guts it takes to book an appointment and come to the first session. At this point the client doesn’t know me and what they are bringing to counselling is personal and often painful. On top of this is the uncertainty about what to expect, so perhaps it is helpful to say what usually happens in this first appointment. The first session is a chance for you to get a feel for me and the counselling I offer, to make sure that it is right for you. We will have a chat about what has brought you to counselling and what you want to get from the work that we do in your sessions, and you can ask any questions you have. We will also look at the contract and check that you are happy with it. At the end of the session, you can book another appointment...