How Child Psychologists, Child Therapists and Counsellors Play a Key Role in Children’s Mental Health

Child psychologists, child therapists and counsellors play a crucial role in assessing, and helping children and young people with emotional health issues They are specifically trained to understand the unique challenges and experiences of children, employing various therapeutic techniques to promote healthier thought patterns and behaviours.

Recognising and addressing mental health issues early on is a critical aspect of their work. Early detection and intervention can prevent the escalation of mental health problems, leading to better outcomes for the child’s future. The importance of mental health in children cannot be overstated, as it lays the foundation for their overall well-being, academic achievement, and ability to form successful relationships.

The Mental Health Landscape for Young People

Mental health issues among young people are a growing concern worldwide. In 2022, 18% of children aged 11 to 16 had a probable mental disorder, with a further 10.8% having a possible mental disorder (Digital NHS).

Depression is a common mental health problem that affects young people’s mental health. It goes beyond just feeling sad or upset for a few days. Young people with depression may feel hopeless, lack energy, have difficulty sleeping, lose interest in activities they once enjoyed, and even have thoughts of self-harm or suicide.

Anxiety conditions are also prevalent among young people. These disorders can manifest in several ways, including generalised anxiety  condition, panic  condition , and social anxiety  condition. Young people with these  conditions often feel excessive, uncontrollable worry about everyday situations, which can interfere with their daily activities.

The onset of these issues at a young age can lead to a cycle of emotion-regulation problems, potentially leading to more severe mental health disorders later in life. Therefore, it is crucial to recognise and address these mental health problems early to prevent their escalation and ensure the overall well-being of young people.

The Role of a Child Psychologists, Child Therapists and Counsellors

Child psychologists, child therapists and counsellors play a pivotal role in identifying and assessing mental health difficulties in children. They use a combination of methods to assess children’s mental health issues.

. These assessments involve structured interviews and child and young person-centered assessment tools specifically designed to evaluate a child’s emotional and mental health.

Creating a safe and supportive environment is another crucial aspect of a child psychologist’s, child therapist’s and counsellor’s role. They provide support to children dealing with various mental health issues, helping them navigate their emotions and cope with their experiences. These skilled therapists use therapeutic techniques to aid children in managing their feelings, thoughts, and behaviours.

Different Types of Therapy for Children

Counselling and psychological therapy are both types of talking therapies that provide a safe, confidential space for young people to express their thoughts and feelings. They are facilitated by trained therapists who offer impartial support and guidance.

In counselling, young people can expect to feel listened to and understood. It is an open and flexible therapy where they can discuss their concerns freely without fear of judgment or pressure. The objective is to help  young people understand their thoughts, feelings, and behaviours better, fostering self-knowledge, emotional acceptance, and growth.

Therapy can seem daunting, but professional and friendly therapists for young people are available to create a personalised treatment plan that works best for the child. These services are available  young people 13 to 17, at our clinics in York, Manchester, and online.

Creative Arts Therapy

Creative Arts Therapy is a unique form of therapy for children and young people that utilises various creative mediums such as artwork, drama, songs, and poems to facilitate communication and self-expression. It’s designed to help children and young people find their voice through a creative medium, making it an effective treatment even without any prior skills or experience in the arts.

This type of therapy comes into play when children and young people find it hard to articulate their feelings verbally. It provides a safe way for children to express themselves, communicate their experiences, or make sense of their emotions. By engaging in a fun, creative activity with their therapist, children can comfortably convey feelings or thoughts they find challenging to discuss. This approach also makes the therapy sessions less daunting, helping to put them at ease.

Creative Arts Therapy sessions are tailored to suit each child and young person’s individual wants and needs, offering different forms of creative art therapies, including art therapy, drama therapy, and the use of stories. Children and young people are provided with a range of visual art, drama, and music materials to make them feel comfortable during each session. They are encouraged to express themselves freely, with no right or wrong way of doing so.

Cognitive Behavioural Therapy

Cognitive Behavioural Therapy (CBT) is a type of therapy that helps children and young people change their thought patterns and behaviours. It’s a talking therapy that can be combined with play-based approaches for younger children, making it more engaging and effective.

The premise of CBT is that our feelings, thoughts, and behaviours are interconnected, affecting each other. The therapy helps children break down overwhelming problems into smaller, more manageable parts. By changing how they think and act, children can deal with these problems in a more positive and practical manner.

Family Therapy

In family therapy, children and young people can expect to engage in discussions about difficulties they might be facing and work collaboratively towards finding new solutions. This therapy aims to help family members understand each other better and navigate their emotions in a supportive environment. It makes challenging thoughts and feelings feel more manageable over time.

Family therapy has been found to be highly beneficial for children and young people experiencing a wide range of difficulties, including  emotional health issues, physical illness, bereavement, and eating disorders. The focus of this therapy is on improving communication and relationships within the family, without placing blame on any individual member. Therapists work with families to understand problems within the context they occur.

Parent-Child Therapy

Parent-child therapy is a form of therapy that involves both the parent/carer and child/young person undergoing individual therapy sessions with a therapist. The goal is to assess the child/young person’s needs and design a bespoke treatment program tailored to both the parent/carer’s and child/young person’s needs.

This type of therapy is beneficial for parents/carers who find it challenging to understand and respond to their child/young person’s needs. It provides support for both parents/carers and children/young people, helping them overcome difficult situations, avoid stressful circumstances, and strengthen their bond.

Parent-child therapy can offer invaluable insights into the child/young person’s world, helping parents/carers understand their child’s thoughts, ideas, and intentions from their perspective. It fosters better communication between them, acknowledging the child/young person’s individual thoughts and feelings.

For young children, therapy sessions may involve interactional play activities with the therapist, which helps manage their emotions in a comfortable environment. Parents/carers are then guided on how to use these activities with their children at home.

Play Therapy

Play Therapy is a therapeutic approach offered at The Retreat Clinics, designed to help children express their thoughts and feelings through play – a natural form of communication for many children. It aims to make the child feel understood by their therapist and their parent or carer.

In Play Therapy, different types of play are used depending on the child’s age, individual needs, and choices. These may include sand tray activities, arts and crafts, role play, and sensory play.

This type of therapy can be beneficial for children dealing with a variety of issues, including anxiety, low mood, trauma, bereavement, and depression.

During a Play Therapy session, children use play to learn more about their feelings and thoughts. For instance, they might use role play to re-enact a traumatic or difficult experience, helping them understand what happened and how they can cope with these feelings moving forward. Play Therapy can also assist your child in managing relationships with family, friends, and others in their daily lives.

In conclusion, child psychologists, child therapists and counsellors are crucial in supporting the mental health of young people. Their work helps children navigate their thoughts and feelings, , and build stronger relationships with those around them. Encouraging young people to seek help and support when needed can make a significant difference in their mental health journey.

 

Digital NHS (2022) https://digital.nhs.uk/data-and-information/publications/statistical/mental-health-of-children-and-young-people-in-england/2022-follow-up-to-the-2017-survey/part-1—mental-health

Introduction to Anxiety and Mental Health

Anxiety is often more than just feeling stressed or worried. It is a common mental health disorder characterised by persistent and excessive worry, fear, or nervousness about different aspects of life. In the UK, anxiety difficulties are common, with a little over 1 in 10 of us experiencing an anxiety disorder (Mental Health UK). While it’s completely normal to experience anxiety occasionally, especially during periods of high stress or before significant events, those with anxiety disorders often find their feelings of worry and fear constant, overwhelming, and interfering with their daily lives.

Understanding Anxiety Disorders

Anxiety is a term that refers to a wide array of disorders, each with its unique triggers, symptoms, and effects. Understanding these differences is helpful as it can lead to a better understanding of yourself and of ways to manage.

There are many different types of anxiety difficulties such as the ones listed below:

• Generalised Anxiety Disorder (GAD) is characterised by persistent and excessive worry about various aspects of life, such as health, work, or relationships. The anxiety triggers for GAD are often everyday situations, making it difficult to pinpoint a specific cause.
• Panic Disorder, on the other hand, involves recurrent, unexpected panic attacks. These intense bouts of fear may include palpitations, sweating, shaking, and feelings of impending doom. The triggers can be specific situations, thoughts, or even seemingly random occurrences.
• Social Anxiety Disorder is marked by an intense fear of social situations due to feelings of embarrassment, self-consciousness, and concern about being judged or viewed negatively by others. Triggers typically involve social interactions, ranging from public speaking to casual conversations.Specific Phobias involve excessive fear of a specific object, situation, or activity that is generally not harmful.

Symptoms of Anxiety

Physical Symptoms

Physically, symptoms of anxiety can be quite pronounced. Individuals may experience an increased heart rate, palpitations, or  chest pain, often leading to concerns about heart health. Other common physical symptoms include fatigue, muscle tension, headaches, and digestive issues. Some people may also experience sweating, trembling, and shortness of breath, especially during heightened periods of stress and anxiety, such as panic attacks.

Emotional Symptoms

Emotionally, anxiety disorders can cause persistent feelings of worry and fear that seem disproportionate to the situation at hand. This could manifest as an ongoing sense of impending doom, or an inability to stop worrying about various aspects of life. Difficulty concentrating, restlessness, and sleep disturbances like insomnia are also common emotional symptoms of anxiety.

The effects of anxiety can be far-reaching, impacting not just mental health, but overall quality of life. It’s important to remember that occasional stress and anxiety are normal parts of life. However, if these symptoms persist, become overwhelming, or interfere with daily activities, it may be indicative of an anxiety disorder. Recognising these signs is the first step towards seeking help and effectively managing anxiety.

Effects of Anxiety on Daily Life

Anxiety can have far-reaching impacts on both personal and professional life.

In the personal sphere, anxiety can put a strain on relationships. It may cause withdrawal from social activities due to fear of experiencing anxiety symptoms in public. This can result in feelings of isolation and loneliness, exacerbating the anxiety further.

Professionally, anxiety disorders can hamper performance and productivity. The persistent sense of dread and worry can make concentration difficult, leading to procrastination and delays in completing tasks.

However, it’s important to remember that anxiety disorders are treatable, and many people with these conditions lead fulfilling, productive lives. Early recognition of symptoms and seeking professional help are key. A range of effective treatments, including psychotherapy and counselling, medication, and lifestyle changes, can significantly reduce anxiety symptoms and improve quality of life.

Moreover, developing strategies for coping with anxiety, such as mindfulness techniques, regular exercise, and maintaining a balanced diet, can also be beneficial.

Remember, professional help is out there, and can be a step towards reclaiming control over your life. If you or someone you know is struggling with anxiety, please get in touch to find out more about how The Retreat Clinics could help. Our team of professionals offer a wide range of support for all types of anxiety difficulties.

To contact us email info@theretreatclinics.org.uk

Mental Health UK

https://mentalhealth-uk.org/help-and-information/conditions/anxiety-disorders/what-is-anxiety/

 Mind 2020

https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/anxiety-disorders/

International Self-Care Day

Today is International Self-Care Day! A day for people to reflect on whether you are giving yourself that extra bit of time and to consider ways that you can take care of yourself.

When you think of ‘self-care’, what do you think of? Is it running yourself a bubble bath, having a pamper day or a movie marathon? These all sound fun, but there is more to it than putting a face mask on and popping slices of cucumber on your eyes. Even the smallest actions can have long-term impacts, and the more you practice, the easier it will be to use them in times of distress and need.

When we seem to be struggling with our mental health, we tend to push aside the things that can help us. Like getting ourselves out of the house, doing activities we enjoy, or simply engaging in conversation. However, it is important to encourage ourselves to do these things and to try to take care of ourselves. Gently challenging ourselves to do these small advancements can help the overall way we are feeling.

Days like these encourage us to be extra kind to ourselves and to reset. They can prompt us to engage in activities that can make us feel better.

To honour this day, we want to encourage you to take time in your day to use your self-care strategies or to put a new one into place. Self-care can look different to everyone, and so we want to highlight some tips on how to maintain your health and wellbeing.

1. Incorporate some form of exercise into your life to release those feel-good endorphins and enhance your sense of wellbeing.
2. Ensure you get enough sleep to remain calmer and reduce levels of stress hormones.
3. Limit screen time to free up time to have fun playing and making social connections.
4. Stay connected with friends and family to increase your feelings of happiness and self-worth.
5. Discover new hobbies and interests to lower stress levels and increase the desire to continue improving your skills.
6. Seek support and guidance if needed to help develop coping strategies to deal with stressors as they arise.

By doing these 6 steps, you can aim to boost your overall mood and wellbeing.

 

The Menopause. A normal part of life, but one which can feel like a seemingly never-ending ordeal.

Hot flushes and night sweats are two of the most common physical symptom of the menopause. Duvet on, duvet off, duvet on, duvet off is a common night-time experience for many. There may be times when you dress warmly to face the cold outside, then find your internal heating system goes into overdrive and you need to peel away the layers – this can be embarrassing and irritating, as well as physically uncomfortable.

Sleep disturbance is also very common, whether connected to night sweats or not – and interrupted sleep can have a knock-on negative impact on mood. Feeling grumpy, tired, and perhaps also unsure what to do about feeling grumpy and tired, can coincide with other mood changes during the menopause and perimenopause. Many women describe feeling anxious or low in mood in ways that are totally unfamiliar to them – this can be frightening and disorientating.

And what about sex? Vaginal dryness is another common menopause symptom and can cause discomfort or pain during sex. For some women, the menopause impacts on sexual desire. It can be hard to know how to respond to these changes, including how to discuss them with a partner and make sense of what the menopause means for your sexual relationship.

Alongside the possibility of medical support for the menopause transition, for example, considering HRT or other medication options for managing symptoms, psychological therapy can be very helpful. Therapy can support you with tools and techniques to help you respond wisely and effectively to changes in mood and to frustrating and uncomfortable physical symptoms. It can provide a space to reflect on and make sense of the life transition that the menopause represents.

Therapy can also enable you to consider how you can respond to the impact on your sex life, whether by having individual therapy, or perhaps couple therapy if relationship challenges or changes in your sexual relationship have become hard to navigate. Psychological therapy can also help you address the impact on your sleep, if sleep has become significantly disrupted.

The menopause may be both a normal and very challenging stage of life, but the challenges it represents can be tackled practically and compassionately.

 

 

Obsessive Compulsive Disorder

Obsessive Compulsive Disorder can be misunderstood, it’s not always about been extremely clean or organized, there’s so much more to the disorder.

Standing at the top of the stairs with tears streaming down my face and just wanting the cycle to stop, my body and mind were exhausted. When eventually in bed, my palms would become sweaty, my heart would race and the intrusive thoughts of “just one more check”, “what if you didn’t check it correctly” would slowly creep back in. 1,2,3,4 had become my prominent numbers, these numbers would be continuously repeated whilst I checked the oven, windows and door handles. I felt isolated, misunderstood and lonely. It had become more than a worry, it was consuming my life. 16 minutes per night was an average for my nightly repetitive behaviour however this had reached up to 30 minutes on occasions. On average this totalled to 5840 minutes per year that were consumed by this behaviour. The compulsive behaviours and intrusive thoughts were amplified when a traumatic experience changed my life.

I knew I had to seek support when my little boy was born. I would have intrusive thoughts about his wellbeing. I was getting family members to do checks for me just to prove that I had done them, I had the fear I would pass these behaviours onto my son. I was taking photographs of doors, windows, straighteners just to prove to myself I had done the check. I was late to work on numerous occasions as I had to turn around on the journey as the nagging voice would tell me I hadn’t checked the oven was off. The intrusive thoughts made me question myself as an individual, “is this normal to be thinking this way” too embarrassed to actually speak to anyone about these thoughts. The thought of my GP appointment was scary, to disclose my behaviours to someone outside of my family unit was daunting and I felt ashamed. After the appointment I felt relieved.

Mental Health Awareness is so important, we can create a better understanding of each other and gain a personal understanding. Every individual’s experience is personal, talking therapy has supported me to find techniques to manage my OCD and mindful activities have created moments of relaxation. Daily life and lack of motivation can get in the way of this however I now have an understanding that my mental wellbeing should be my top priority. When the intrusive thoughts creep back in, I acknowledge that it is an intrusive thought and not a reflection of me. I don’t believe the intrusive thoughts and compulsive behaviours will ever fully stop, however with ongoing support, mindfulness and prioritising my own mental wellbeing I am hopeful I will find some peace.

How to Comfort Children Experiencing Separation Anxiety

Separation anxiety is a form of anxiety difficulties that occurs when a child is separated from their parents or those close to them, resulting in feelings of distress and panic. It can be helpful for parents to be aware of the signs of separation anxiety in childhood, know how to recognise the symptoms, and learn how to help children cope with their anxiety. In this blog, we’ll look at the causes of childhood separation anxiety, as well as some tips on how to comfort children when feeling distressed

What is Separation Anxiety?

Separation anxiety is a very common condition in which children experience extreme fear and distress when separated from their parents or primary caregivers. This type of anxiety can range from mild to severe and can be disruptive to the child’s everyday life. Symptoms of separation anxiety may include fear of being away from home, crying when separated from parents, excessive worrying about something happening to the parent, and physical symptoms like stomach aches and headaches.

Separation anxiety affects 4-9% of children (Anxiety Care UK, 2017).  It is important to remember that some separation anxiety is normal to a certain extent. Most children experience some level of anxiety when separated from their parents, however, if you are worried that your child’s anxiety is more severe or is having a negative impact on their lives, then it is important to consult a medical professional for advice.

Symptoms of Separation Anxiety

Physical Symptoms

Physical symptoms of separation anxiety can include sleeplessness, poor appetite, headaches, stomach aches, and increased bed-wetting. These physical symptoms may start before the actual separation and can worsen when the separation occurs, indicating a heightened anxiety level. When the separation is completed, the physical symptoms may still persist and may continue until the child has time to process the situation. It is important to note that not all physical symptoms are derived from separation anxiety. If the physical symptoms last beyond a usual amount of time for your child, it is recommended to seek further psychological help.

Behavioural Symptoms

The most common behavioural symptoms of separation anxiety include crying, clinging, suppressing feelings, temper tantrums, difficulty sleeping, nightmares, and isolating oneself. Sometimes, children will experience physical and emotional outbursts.

Every child is different and external factors and past experiences may also be influencing your child’s behaviour. If several of the previously mentioned symptoms are present, it could be a sign of separation anxiety.

Causes of Separation Anxiety

Separation anxiety can be a normal part of growing up, but it can become a problem for some children. But what are the causes?

Early Developmental Factors

When it comes to child separation anxiety, several early development factors come into play. The first is that young children naturally rely on their parents for security and safety. This dependency can leave them feeling vulnerable, particularly when faced with unfamiliar situations or being alone. Additionally, young children are still developing the cognitive ability to imagine results that don’t match the reality they are experiencing. This can cause the child to worry excessively about potential outcomes that might not necessarily come true. For instance, a young child may fear a parent never coming back after their separation.

Environmental factors can also lead to separation anxiety issues in young children. For instance, if a child is accustomed to constant support and connection in their home life, leaving it may lead to an uncomfortable level of anxiety. If they have previously experienced a traumatic event, such as being left alone and forgotten, separation can cause them to feel overwhelmed and unsafe.

Environmental Factors

Another environmental factor that can influence the development of separation anxiety is living in an atmosphere that encourages overprotection and a lack of independence. This can lead to a child feeling overwhelmed by the need to navigate life without the parental figure constantly present which could give rise to anxiety when left alone. Separation anxiety can be a very distressing experience for children, so it is important to be aware of the environmental factors that may contribute to its development.

Tips on Comforting Your Child

Comforting a child with separation anxiety can be challenging, but with patience and understanding, parents and caregivers can help alleviate their fears and foster a sense of security.

Create A Consistent Routine

Familiarity and structure provide a sense of stability and security in their lives, helping them feel more at ease when facing separation. By having a set routine for daily activities such as mealtimes, bedtimes, and departures, parents and caregivers can help reduce the uncertainty and fear that often accompany separation anxiety.

Encourage Open Communication

Encouraging open communication can comfort children with separation anxiety. By fostering honest and empathetic conversations, parents and caregivers can help children better understand and process their emotions, ultimately reducing the distress associated with separation anxiety.

To promote open communication, create a safe space where the child feels comfortable discussing their fears and anxieties without fear of judgment or dismissal. Actively listen to their concerns, validate their emotions, and offer reassurance, emphasising that it’s normal to feel anxious during times of separation. Sharing personal experiences or stories of others who have faced similar challenges can also help the child feel less alone in their struggle and provide them with valuable insights on how to cope with their anxiety.

Additionally, involving the child in problem-solving discussions can empower them to face their fears and develop practical coping strategies. By collaboratively brainstorming solutions and offering support, parents, and caregivers can help build the child’s confidence and resilience, enabling them to better manage their separation anxiety.

Empower Them With Coping Strategies

Empowering children experiencing separation anxiety by equipping them with coping strategies can nurture a sense of competence, allowing children to confidently face new situations and overcome their anxiety..

One effective coping strategy is teaching deep breathing exercises, which can help calm the child’s nervous system and reduce anxiety symptoms. Encourage the child to take slow, deep breaths, focusing on their inhales and exhales, whenever they feel anxious or overwhelmed. Visualisation techniques, such as imagining a safe and comforting place, can also provide solace during moments of distress.

Another approach is to make saying goodbye a positive time (NHS, 2023) that helps ease the transition during separations. This could be a special handshake, a hug, or a specific phrase that you share with your child before parting ways. Having a small comfort item, like a stuffed animal or a family photo, can also serve as a source of reassurance and connection when they are away from their caregiver.

Finally, encourage children to express their feelings through creative outlets, such as drawing, writing, or role-playing. This can help them process their emotions and gain new perspectives on their experiences.

By empowering children with these coping strategies, parents and caregivers can provide them with the tools they need to navigate separation anxiety and develop emotional resilience, ultimately enabling them to thrive in various life situations.

How Can Therapy Help?

Cognitive-behavioural therapy (CBT) can be a very effective tool in helping a child to cope with separation anxiety. Through engaging in CBT, a child can begin to recognise their anxious thought patterns and replace them with more positive and realistic thoughts. Additionally, by teaching children coping strategies such as distraction, grounding, and self-soothing techniques, they can be better equipped to handle the fear and distress of being separated from their loved ones. When a child is struggling with separation anxiety, it’s extremely important to offer them unconditional support and understanding.

Spend time talking to them, reassuring them, and addressing any worries they have. If their anxiety has become too overwhelming, professional help can also be incredibly valuable. With support and guidance, a child with separation anxiety can learn to cope more effectively and enjoy being separated from their parents or guardians without fear or distress.

Conclusion

Overall, parenting a child with separation anxiety can be difficult and challenging. The key is to approach it with understanding, validation, and patience. Each child is different and strategies must suit their individual needs. By offering reassurance, providing consistent routines, facilitating communication, teaching coping methods, and encouraging gradual exposure to new situations, parents can help to equip their children with the resilience they need to manage their emotions and navigate life’s challenges.

(Anxiety Care UK, 2017) – https://anxietycare.org.uk/anxiety/separation-anxiety/

(NHS, 2O23O) https://www.nhs.uk/conditions/baby/babys-development/behaviour/separation-anxiety/

Maternal Mental Health: Breaking the Taboo and Seeking Help

Around 20% of women will encounter a mental health issue of some kind either during pregnancy or following childbirth. Although ‘postnatal depression’ is a widely recognised phenomenon, anxiety in the postnatal period is also very common. Experience of pregnancy loss, a traumatic experience of giving birth, or a baby with health problems can increase the likelihood of encountering emotional difficulties in the postnatal period.

Even when difficulties are not severe, many women find the emotional impact of adjusting to the major change which having a baby represents a real challenge. A challenge that can be made more complicated by the need to navigate changes in existing relationships, whether with a partner, other children in the family, parents, in-laws or extended family.

Women often suffer in silence: seeking help for mental health concerns can be daunting under any circumstances, but it can feel especially overwhelming when busy looking after a baby or young child or children. It can seem hard to make sense of whether therapy would be helpful or worth spending time and money on, during a period that is likely to be shaped by a baby’s needs.

Support from other mothers can be an important source of connection and perspective – a helpful reminder that caring for a baby is uniquely demanding and that you are not alone in feeling like you are on a rollercoaster at times! Equally, it can be distressing and isolating if you think that you are having a harder time or struggling more than other mums, or if you think that those around you are managing motherhood better than you are or not facing the same difficulties you are encountering.

Therapy can provide a helpful and supportive thinking space, to identify and make sense of the aspects of your life that are presenting challenges. If you are feeling anxious or depressed, recognising this and seeking help is part of taking your needs as a human being seriously – your needs haven’t gone away just because you’re a mum!

Having time and support to develop a plan, however simple, to help you address anxiety and low mood can be a relief in itself. The impact of disruption to sleep and the scale of the changes involved in having a baby, whether it is your first child or not, make it harder to cope as well as you might usually cope with periods of anxiety or feeling down.

If you have more serious concerns, such as the impact of traumatic birth experiences or are affected significantly by anxiety or low mood or other mental health symptoms, seeking help is very important – your GP or Health Visitor will be very used to hearing about such difficulties and keen to help you, so that you can feel supported and enjoy your life as a mum, despite the challenges that come with it.

If you are struggling, or simply need someone to turn to, please get in touch by emailing york@theretreatclinics.org.uk or manchester@theretreatclinics.org.uk.

 

Safety and Health at Work Day

For this year’s world day for Safety and Health at Work, The Retreat clinics are focusing on one of the biggest concerns for safety and health at work

We all have to deal with stress, whether daily issues or a significant event that causes undue pressure. When consistently dealing with stress on a daily basis in high volumes and failing to deal with this, we are at risk of ‘burnout‘. A new study commissioned by Asana, revealed that three-quarters of UK workers (75 per cent) were reported to have suffered from burnout in 2020.

Symptoms for burnout are characterised by the WHO by three factors; feelings of energy depletion or exhaustion, increased mental distance from your job/ feeling negative and cynical towards your job and a reduction in your efficacy in work.

How can you deal with burnout?

To deal with burnout we must consider the three R approach:

• Recognise: Being able to see the warning signs of burnout
• Reverse-: We need to reverse the damage by seeking support and managing our stress
• Resilience: By taking care of our physical and emotional health we are able to build up a resilience to burnout.

It is important to reframe your approach to work and your priorities, increase your communication with other people, and manage whom you communicate with. For example turning to co-workers, friends or family members. It may also be beneficial to limit contact with stressors.

If you would prefer to speak to someone with professional experience, we have a team of highly-qualified therapists who can help you understand and manage stress and burnout symptoms.

The Science of Stress.

How stress impacts our body, and 9 strategies to reduce stress.

Stress is an unavoidable part of our everyday lives. While some amount of stress can be helpful, excessive and long-term exposure can damage our physical and mental health. In this blog post, we will explore the various ways stress impacts our body and some of the ways we can better manage it.

When we experience stress, the body releases a hormone called cortisol. This hormone triggers the body’s “fight or flight” response, which causes several physiological changes. The heart rate increases, causing blood pressure to rise and blood vessels to narrow. This is because the body thinks it is under threat and must prepare to respond. Our respiratory rate also increases, causing faster breathing and a supply of oxygen to the muscles. The digestive system slows down, which is not a priority when the body is under stress. This is why we can feel like we have a stomach upset, or experience indigestion and loss of appetite. The immune system is also suppressed and less effective in fighting infections and diseases.

When under stress, muscles tend to tense up, leading to aches and pains. The body’s natural painkillers, called endorphins, can give us a temporary sense of relief or what some people might describe as a ‘euphoria’. The liver releases glucose into the bloodstream to give the body energy to respond to the perceived threat. As the prefrontal cortex is activated, we can also experience a short burst of increased focus, attention, and memory.

These responses can positively and negatively affect the body, depending on the circumstances and duration of the stress. Prolonged or chronic stress negatively impacts our health. When stressed for a long time, we are more likely to experience anxiety, low mood, or even depression. Stress can also impair our ability to concentrate and make decisions, leaving us overwhelmed and exhausted. This impacts our productivity at work or school, creating a cycle of more stress.  Stress can impact our relationships and might increase social withdrawal or isolation. Prolonged stress can lead to physical health problems such as high blood pressure and heart disease. Ultimately, excessive stress can lead to a reduced quality of life. It can rob us of joy and happiness and prevent us from enjoying the things that matter most.

There are a lot of strategies that you can implement that have been scientifically shown to reduce stress. You will know what works best for you; if it works, keep going. If it doesn’t, that is also ok. Try something else.

1. Exercise – regular exercise can help reduce stress by releasing endorphins (feel-good hormones) and reducing tension in the body.
2. Get enough rest – getting enough sleep is crucial for mental and physical health, and lack of sleep can contribute to stress.
3. Practising relaxation techniques – deep breathing, meditation, yoga, or mindfulness- can help relax and calm the mind.
4. Connect with others – talking to friends or family, joining a support group or participating in activities you enjoy can help you feel more connected and reduce stress.
5. Prioritise time management – creating a schedule or to-do list can help manage time and reduce the impact of stressful events.
6. Focus on the positive – focusing on positive experiences and aspects of life can help shift perspective away from negative or stressful situations.
7. Eat a healthy diet – a healthy diet can help reduce the impact of stress on the body by providing the right nutrients and energy.
8. Set realistic goals – setting realistic, achievable goals can help alleviate stress and increase motivation.
9. Take breaks – short breaks throughout the day to stretch, relax, or engage in enjoyable activities can help reduce stress and improve productivity.

It is important to remember that this is not a substitute for seeing a mental health professional. If your mental wellbeing is still not improving, it is ok to get outside help. The Retreat Clinics are here to help, so contact us if you need us.

 

Occupational Therapist Guy shares what neurodiversity means to him

“I view neurodiversity as being part of the variety of what it means to be human. I specifically use the word variety because I don’t think “difference” feels quite right, it could be interpreted as having a negative connotation. Whereas, I have always viewed variety as being a positive and good thing. Variety means lots of fun and exciting things, “variety pack” cereals were always my favourite as a child and I have happy memories of watching the Royal “Variety” Performance with my Nana. That there is variety in how people may they experience, think, learn and interact with the world can only be a good thing and is one that should be embraced and nurtured. It is what enables us to progress and do and discover new things. This variety can mean that people are “different”, but these differences don’t need to be fixed, they just need to be thought about in other ways. The Corn Flakes and the Frosties in the variety pack were different but just as good each other, you just put less milk on the Corn Flakes so they stay crunchy and more milk on the Frosties so you had sugary milk to drink at the end! Neurodiversity brings more variety into the world, and this is such a positive, as the saying goes “variety is the spice of life!” (Although not too spicy for some who are neurodivergent!)”